Endurance Series -1
About this pack
This pack is a capsulated practice to building physical endurance through a flow-based approach to yoga asanas. One will see improved physical and mental endurance when practiced regularly
Endurance is our ability to sustain activity and remain active for an extended period without feeling stress, fatigue, or tiredness. There is total body endurance that means the ability of our heart to pump oxygen steadily to help us live. Muscular endurance means the ability of the muscles to sustain contractions against a resistance for an extended time. Endurance is required for everything right from drying our hair to working out in the gym. Yoga for endurance involves a group of asanas that are targeted towards increasing your stamina to help you function optimally. Endurance yoga focuses on improving your mental endurance and physical endurance both through breathwork and inducing flexibility and strength in your muscles.
There are several reasons that are responsible for lowering our endurance like: Medical reasons like heart issues, thyroid, kidney problems, and even dental issues lower our endurance. Not having balanced meals that meet your nutritional and energy needs. Prolonged stress or depression. Obesity. Not leading a healthy lifestyle that includes exercising or practicing yoga. Mobility problems. Sleep disorders Anaemia and poor blood circulation
Here are some of the most common indicators of low endurance: Not being able to work out optimally. Tiring easily even while doing the simplest tasks like climbing stairs. Shortness of breath. Prolonged fatigue and tiredness. Muscle pain and stiffness.
Everyone, who wants to stay fit and healthy, should do yoga for endurance. The best aspect of this is that yoga asanas can be easily customised to provide mental and physical endurance to everyone including: Seniors can do gentle poses of yoga for strength and endurance. Children as young as 7 years can easily do simpler poses of yoga for endurance. People who are recovering from injuries can do yoga for endurance to improve their stamina once they have healed. Those who have undergone surgeries and have recuperated can do yoga for blood circulation to heal faster.
Here is a list of some of the best asanas of yoga for endurance. These include poses of yoga for beginners as well as those who have reached intermediate and advanced levels: Navasana (Boat Pose) Virbhadrasana (Warrior Pose) Urdhva Mukha Svanasana (Upward-facing dog Pose) Ustrasana (Camel Pose) Matsyasana (Fish Pose)
Here is a detailed step-by-step explanation of some of the best asanas of yoga for endurance: Navasana (Boat Pose) One of the most effective yoga poses for physical endurance, this also helps in boosting blood circulation that helps in better functioning of the organs and increasing our immunity. Sit with your knees bent and hands beside the hip area. Breathe in gently, lean back and lift your feet above the ground. Take your arms forward as you keep your belly firm. Hold for a few seconds. Total time: 5 seconds Total sets: 3-4 sets of 6-7 reps Virbhadrasana (Warrior pose) One of the best-known yoga poses for increasing stamina, this is a very effective pose of yoga for blood circulation that helps in improved mental and physiological functioning. Stand straight and put your right foot forward about three feet. Bend your knee into a lunge keeping your left leg straight at an angle of 45-degrees. Raise your arms above your head. Squeeze your shoulders together and lift your face to gaze at your hands. Release and repeat on the other side. Total time: 5-6 seconds Total sets: 3-4 sets of 4-5 reps Urdhva Mukha Svanasana (Upward-facing dog pose) This is a great pose of yoga for good blood circulation that helps in building the capacity of the lungs, stretches chest, lungs, and shoulders, enhances endurance, improves blood circulation, and wards off depression and fatigue. Since this offers a great body workout, it serves as a great pose of yoga for weight management. Lie flat on your belly with your arms beside your body. Fold your elbows and places your arms near the lowest ribs. Inhale slowly and press your hands on the mat and lift your knees, hips, and torso. Gaze ahead and tilt your head backward. Hold the pose, exhale, and come back to the starting position. Total time: 15-30 seconds Total sets: 3-4 sets of 2-3 reps Ustrasana (Camel pose) This pose is an excellent asana of yoga for blood circulation and for stretching the chest, abdomen, hip flexors, etc. It also helps reduce thigh fat making it a great pose of yoga for weight loss. Stand on your knees keeping your feet together. Start leaning backward slowly and reach your right heel with your right hand and the left heel with your left hand. Push your hips forward. Bend the head and spine backward without straining. Hold this for some time and return to the starting position. Total time: 10-12 seconds Total sets: 2 sets of 2-3 reps
Endurance, developed through hatha yoga, has amazing benefits for our mind and body. These include: Improved stamina and endurance in physical fitness help us in doing everyday tasks better with a significant improvement in our balance and coordination. Through yoga for endurance athletes can improve their athletic performance and withstand more activity and weight. Yoga for endurance helps in building our muscle mass that helps in better growth and development of the bones. This helps in preventing fractures, osteoporosis, etc. When combined with compound exercises like Surya Namaskar, the poses of yoga for brain blood circulation help in improving our immunity and fighting off infections. Doing yoga for brain blood circulation helps in improved cognitive functioning and reducing the risk of dementia, Alzheimer’s, etc. Doing yoga for endurance has therapeutic benefits and helps in reducing stress and anxiety and improving our productivity and creativity. Practicing yoga for endurance helps in improving the body’s sensitivity to insulin and preventing the risk of diabetes.
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