Compared to an aerobic workout, yoga is a subtle way to stay in shape. Hatha yoga comprises hundreds of poses that appear static but, when held for a length of time, force your muscles to contract and release to maintain the posture. According to an eight-week study conducted by the University of California at Davis to determine the ability of yoga to increase the fitness of its participants, the muscle strength of students increased 31 percent. Choosing yoga poses that will increase your strength also will increase your chances to stay in shape.
Chair Pose Variation
From a standing position, step your legs 3 to 4 feet apart, depending on your height. Turn the toes of both your feet out. Bend your knees until your thighs are almost parallel to the floor. Ensure that your knees are in line with your out-turned feet. Settle back onto your heels as if you were going to sit in a chair. Place your hands lightly on your knees. Inhale, then on an exhale press your right hand into your right knee as you turn your upper torso and head to the left. Inhale as you come back to the starting position. Exhale and press your left hand into your left knee as you turn your upper torso and head to the right. Continue in this fashion until you have completed 15 on each side.
Yogic Sit-up
Lay on your back on a yoga mat or rug. Stretch your legs along the floor and flex your feet. Raise your arms up and over your head. On your next exhale, take both feet off the floor and bend both knees close to your chest. Keeping your feet flexed at all times, spread your knees slightly. Exhale and lift your head and shoulders off the floor and stretch your arms between your knees flexing your hands upward at the wrists. Take three breaths in the yogic sit-up, then lower to the floor. Take two breaths and then repeat the maneuver. Perform as many yogic sit-ups as you like.
Boat Pose
Come to a seated position on the floor with your legs outstretched in front of you and your feet together. Keeping your feet on the floor, bend your knees and bring them close to your chest. Grasp your legs behind your knees with your hands and lean back slightly. Straighten your back, let go of your legs and raise your lower legs until they are parallel with the floor. Raise your arms to shoulder height alongside your lower legs. Contract your abs and take five even breaths. On an exhale, straighten your legs until they are at a 45-degree angle to the floor, while keeping your arms at shoulder height. Maintain a straight back while taking five breaths in full boat pose.
Side Plank Pose
Kneel on the floor on your hands and knees. Situate your shoulders directly over your wrists. Straighten your legs one at a time behind you, curling your toes under to grip the floor. Lift your right hand off the floor and start turning your whole torso to the right, balancing on your left hand and the outside edge of your left foot. Place the edge of your inner right foot on top of the inner edge of your left foot. Stretch your right arm up towards the ceiling and perpendicular to the floor. Take five breaths in side plank pose and then repeat on your left side.
References
- Yoga Journal; Is Yoga Enough to Keep You Fit?; Alisa Bauman
- "Yoga Sanctuary: A Guided Hatha Yoga Practice"; Shiva Rea; Audio CD; Full-Body Warm-Up
- "Yoga Now: 30 Minute Core Workout"; Mariel Hemingway and Rodney Yee; DVD
- Yoga Journal: Abdomen
- Yoga Journal: Buttocks
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