हिंदी
Are you finding it challenging to carve out time for a morning workout due to your busy schedule, yet concerned about the sedentary nature of your lifestyle? In our fast-paced lives, dedicating just 10 minutes to a quick workout can make a significant impact. If you’re pressed for time but eager to enhance your health and immunity, integrating simple yoga asanas into your morning routine can be transformative. These uncomplicated yoga poses not only energize your body but also cultivate a sense of calm and focus, setting a positive tone for the day. A brief yet effective morning yoga routine can elevate your overall well-being and contribute to a healthier lifestyle.
Here’s a set of 10-minute asanas to improve your fitness levels and boost immunity:
- Setubandhasana: Lie on your back with knees bent and feet hip-width apart. Inhale, lifting hips towards the ceiling, engaging thighs and hips. Hold for a few breaths and exhale while lowering the spine back to the mat. Facilitates efficient transport of immune cells, relieves tension and stress, engages core and lower body for overall fitness.
- Ushtrasana: Kneel with knees hip-width apart. Inhale, lean back, and reach for your heels. Hold, opening the chest, and exhale while returning to the starting position. Stretches the chest, promotes lung expansion, stimulates the nervous system, fostering adaptability.
- Ardha Matsyendrasana: Sit with legs extended, bend the right knee, placing the foot outside the left thigh. Twist the torso to the right, placing the left elbow outside the right knee. Hold, then repeat on the other side. Stimulates the digestive organs, promotes detoxification, enhances immune function.
- Trikonasana: Stand with feet wide apart. Turn the right foot out, extend arms parallel to the ground, and reach towards the right foot. Hold the pose, then switch sides. Stretches and strengthens the thighs, knees, and ankles, stimulates abdominal organs, improves digestion and immune function.
- Sarvangasana: Lie on your back, lift legs and torso, supporting the back with hands. Point toes upwards, aligning the body in a straight line. Hold for a few breaths, then release. Increases blood flow to the head, stimulates the thyroid gland, improves immune regulation.
