Roma Yoga

Yoga Asanas and How to Do Them

1. Garudasana (Eagle Pose)

Instructions: Stand upright, bend knees slightly, wrap one leg over the other, and cross arms at the elbows. Hold for 30 seconds and switch sides.

Benefits: Boosts concentration, tones legs, and increases joint flexibility.

2. Ardha Chandrasana (Half Moon Pose)

Instructions: With feet apart, reach one hand to the ground and lift the opposite leg. Keep your gaze steady. Hold for 30 seconds.

Benefits: Enhances core balance, leg strength, and hip mobility.

3. Parivrtta Trikonasana (Revolved Triangle Pose)

Instructions: Spread feet wide, extend one hand to the floor and twist your torso gently. Hold for 30 seconds.

Benefits: Aids digestion, boosts spinal flexibility, and strengthens legs.

4. Utkatasana (Chair Pose)

Instructions: Stand with feet together, lower hips as if sitting, and stretch arms overhead.

Benefits: Builds leg power, tones the core, and improves stamina.

5. Viparita Karani (Legs-Up-The-Wall Pose)

Instructions: Lie on your back, extend legs vertically against a wall, and relax your arms.

Benefits: Eases tension, boosts blood flow, and soothes tired feet.

6. Baddha Konasana (Butterfly Pose)

Instructions: Sit tall with feet together, grasp ankles, and gently press knees downward.

Benefits: Opens hips, supports digestion, and releases lower back strain.

7. Parighasana (Gate Pose)

Instructions: Kneel on one leg, extend the other to the side, and stretch the arm overhead in a side bend.

Benefits: Lengthens side body, improves respiration, and enhances flexibility.

8. Anjaneyasana (Low Lunge Pose)

Instructions: Step one foot forward into a lunge, back knee on the floor, and raise arms overhead.

Benefits: Deepens hip mobility, strengthens glutes, and improves stability.

9. Matsyasana (Fish Pose)

Instructions: Lie on your back, arch your upper spine, and rest your head lightly on the floor.

Benefits: Expands chest, stretches throat, and reduces fatigue.

10. Marjaryasana-Bitilasana (Cat-Cow Pose)

Instructions: Begin on all fours, inhale to arch the back (cow), exhale to round the spine (cat).

Benefits: Improves spinal flexibility and relieves lower back tension.

11. Sukhasana (Easy Pose)

Instructions: Sit cross-legged with an upright spine, hands on knees, and breathe deeply.

Benefits: Encourages calm, sharpens focus, and supports posture.

12. Malasana (Garland Pose)

Instructions: Come into a deep squat, bring palms together at the chest, and keep your spine upright.

Benefits: Opens hips, aids digestion, and increases ankle mobility.

13. Ustrasana (Camel Pose)

Instructions: Kneel with knees hip-width, support lower back with hands, arch backward, and gaze upward.

Benefits: Energizes the spine, expands chest, and improves flexibility.

14. Natarajasana (Dancer's Pose)

Instructions: Balance on one foot, grab the opposite ankle, and extend your free arm forward.

Benefits: Enhances balance, stretches the front body, and boosts poise.

15. Adho Mukha Svanasana (Downward-Facing Dog)

Instructions: From hands and knees, lift hips high, lengthen your spine, and press heels toward the floor.

Benefits: Builds upper-body strength, relieves tension, and improves circulation.

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