Whether it’s the new year, a wedding, or it’s simply time, all you need are these 3 yoga poses to get fit fast.
With yoga you can get fit fast mentally, emotionally, spiritually and physically all at once. The yoga difference comes when you combine intense focus, controlled breathing, and intention. You don’t need hours to get results when you set your mind to the task.
6 Tips To Get Fit Fast With These Yoga Poses
- Don’t let your mind wander. It’s just three poses. Keep your focus.
- Give it your all.
- Don’t push yourself so hard that you cast caution aside. If you injure yourself, you will slide backward.
- What you do with your breath is key to getting superior results physically, mentally, and emotionally.
- Feel as though you are drawing energy from all around you – the atoms in the air, a spiritual source or the cosmos – whatever motivates you internally.
- Set your intention. Keep your goals in mind as you practice.
Each of these poses engages a large number of your muscles, your mind, and your will power.
Begin with Double Breathing Palms Touching to warm-up and energize. This is the opening pose of Paramhansa Yogananda’s Energization Exercises. It moves every major joint in your body and tenses every major muscle too. The breathing is invigorating and focusing.
Plank pose is equally good for strengthening your arms, abdomen and your will power.
Salabhasana engages the “west” side of your body – the muscles on your backside. This, too, engages your will and is great for energizing your spine. It is sure to help you get fit fast.
Double Breathing Palms Touching
Stand with your feet pointing straight ahead. Bend your knees and with straight arms, parallel to the ground, bring your palms together in front of you.
Take a double breath, short-long, inhalation through your nose as you tense your body, make fists with your hands, straighten your legs and stretch your arms out to the side (keeping your arms parallel to the ground). Pause for just a moment, vibrating with tension.
Take a double breath, short-long, exhalation, through your mouth as you release the tension, bend your knees and bring your palms together as in the first position. Repeat 3 – 6 times.
Double Breathing Tip:
Double Breathing helps you to exhale the lungs fully and inhale and deeply fill the lungs. Inhale through your nose a short inhalation immediately followed by a long inhalation. Pause and then exhale a short exhalation through your mouth making a gentle “huh” sound followed by long exhalation with a “huhhhhh” sound.
Tense going from low tension, medium and then high. Vibrate with intensity. As you do this you are isometrically strengthening every muscle that is tensed. When you release the tension reverse the intensity – high to medium to low.
Start on your knees and place your forearms on the floor. Loosely clasp your fingers together.
Level 1 Position: Walk your knees back until the trunk of your body forms a straight line from your knees to your shoulders.
Level 2 Position: Straighten your legs with your toes tucked under so your feet are flexed and your knees are off the floor. Keep a straight body line.
Feel your abs working. If not you have raised or lowered your hips, adjust your position as needed. Breathe steadily. Emphasize your exhalation. Initially hold 5 – 20 seconds and then repeat one to four times. Eventually, hold steady for 30 – 60 seconds with no need to repeat.
As you hold for longer, you may want to use the blowing breath. Exhale through your mouth like you are blowing out candles and then let the breath come in on its own through your nose.
Do not sway your back, keep it safe. Come out sooner if you cannot hold the position properly. Build your strength over time with short holds. Start with level one, you will still get fit fast.
Lie on your abdomen and take a few deep breaths. Lengthen your legs and point your feet. Straighten your arms overhead and bring them close to your ears.
Squeeze your buttocks and press your pubic bone to the floor. Lift your arms, legs, and the rest of your body off the floor. It’s ok if not everything comes off the floor! Visualize lifting up high and do as much as you can.
Begin breathing through your nose. As you hold longer, purse your lips and begin to blow out through your lips with short frequent blows. Allow the air to come in naturally through your nose.
At first, hold for 10 – 20 seconds and repeat 3 times. Work up to a single hold for 45 – 60 seconds.
Don’t lift your head too high. It should reflect the arc of your spine. Pay attention to the energy flowing through your spine. If you feel strain in your lower back, make sure your head is not lifted too high nor tilted back, be sure to lengthen your body – toes and legs in one direction and head and arms in the other – or try not lifting as high.
A counterpose like a child’s pose or knees to the chest is recommended to do afterward.
Conclude with a relaxing pose of your choice such as legs up the wall, traditional deep relaxation or try sitting and meditating. All you need is a few minutes. Practice 4 – 7 days a week and feel the difference!
A great way to stay consistent with your yoga practice is to have a supportive, yoga community. Zenward is a great online community, check out an introduction video by them here:
What is your get fit fast mental, emotional, spiritual or physical goals? Please share it with us in the comment section below!