Psst...Though every day we inspire you with stunning bridal designer lehengas, trendy bauble jewellery pieces, comfortable footwear, DIY decor, etc. But, brides-to-be here lies a very important thing that you MUST follow in your daily routine so that you remain hale and hearty from inside and outside for your wedding day.
While I am sure you're following this 30-day fitness plan for which (pat yourself) but what is also important here is to exercise daily or rather I should say practice yoga. So, on the occasion of the International Day of Yoga 2020, we thought to give you some 'gyaan' on fitness. Follow these 11 hatha yoga asanas that will make you look fit and fine and a gorgeous you for your dream wedding day!
Hatha Yoga Asanas That Every Bride Must Try Before Getting Married!
Speaking to Ravi Sharma who is a Yoga expert and specialises in Pranayama, Yoga Nidra and Shavasana said, "Every person's body starts becoming stiff over some time and the main cause is stress, anxiety and unhealthy food consumed, which is not suitable for the body. Talking about brides-to-be, in particular, their body will become stiff especially when travelling day and night for the wedding shopping."
"According to the National Science Foundation, an average person has about 60 thousand thoughts per day (where it's 80% are negative thoughts & 95% are repetitive thoughts), which leads to stress and high level of anxiety where there is also a pattern of an irregular time for consuming food. So to increase your oxygen level in the body with positive thoughts one must practice Hatha yoga asanas that are easy-to-do but very effective," revealed Ravi Sharma.
Maintaining the maximum flexibility in the body through yoga asanas so that movement of blood in veins is smooth where your heart and brain get maximum blood reach. The Yoga expert also highlighted the importance of Prana Shakti. "Prana Shakti is very important for our body but with normal breathing, one gets very little oxygen. E.g. in one cycle of breath, a person inhales 500 ml air where you get 17% oxygen but when you do Nadi Shodhan Pranayam, in one cycle you inhale 2300 ml of air (instead of 500ml) and you get 391 ml oxygen, which simply means that in 10 cycles one will get 3910 ml of oxygen. And, the level of oxygen will always be 100% and it shall not come down cos ever body cell will get sufficient oxygen it needs and thus, you remain stress-free all the time. Also, not to forget that Pran Shakti removes all the toxins in the body that will be expelled and the body remains like rubber."
Whether you're planning your intimate wedding or #justmarried, make sure you follow these 11 yoga asanas in the same series manner as shown below:
Trikonasana: Triangle Pose
First on the list is a Trikonasana, which is also known as a triangle pose. Helping in strengthening your ankle, knee, and thigh area this yoga asana will help you a lot while going for bridal trousseau shopping without any body pain. As the name suggests this is a standing asana where your body will be pointing towards three different directions and helps in improving the blood flow throughout the body. Stretching your legs, arms, hips, back, and thighs, Trikonasana ensures to reduce wedding anxiety, stress, and blood pressure. So, brides-to-be make sure to start your Yoga with this easy-to-do standing asana before your wedding functions start.
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Tadasana: Mountain Posture
After doing the Trikonasana the next is a mountain pose or Tadasana, which is again a standing yoga asana. Be it stimulating the nervous system, regulating the menstrual cycle, or improving the body posture this yoga pose is one of the best asanas to tone your abdomen and buttocks. So, next time when you feel tired after your bridal shopping and the fun wedding madness around you, then you know that this mountain pose will strengthen your arms, knees, ankles, thighs, and improve your digestive system for your upcoming intimate wedding functions.
Steps To Follow:
- Inhale and raise your toes gently
- Balance your body on your heels now
- Stretch your arms, shoulders & chest upwards (while your toes raised & bearing the bodyweight)
- You will feel the stretch from your head to toe
- Hold it for about 10 seconds
- Slowly exhale and come to a normal position
Paschimottanasana: Seated Forward Bend Pose
Next on the series is a seated forward bend pose or Paschimottanasana in Hatha yoga. Paschima meaning (back), Uttana (an intense stretch), and Asana (yoga pose) is a fierce or powerful yoga pose that helps in calming the brain, stretches the shoulders and spine while releasing stress and anxiety. Not only improving your digestion but it also helps to relieve the symptoms of menopause and menstrual discomfort.
Steps To Follow:
- Sit on a floor with legs stretched out straight
- Keeping your spine erect ensure your toes are flexed towards yourself
- Now bring your respiration back to normal
- Inhale in slowly and raise both the arms straight above your head, and stretch up
- Post that exhale-out and come back in a normal position
Bhujangasana: Cobra Pose Or The Back-Bending Asana
The cobra pose or the Bhujangasana is a back-bending asana in Hatha Yoga, which helps in stretching out your muscles in the shoulders and chest. When you feel stiffness on the lower back especially after spending long hours at your virtual shopping, then ensure to practice this asana daily as it will strengthen your arms and shoulders while increasing your body flexibility as it is one of the best asanas for stress management.
Steps To Follow:
- Lie down on your stomach and rest your head on your hands and just relax
- Following join your legs and stretch your arms while keeping your forehead on the ground
- Post that keep your palms beside the chest and raise your elbows slowly
- Inhale and lift the chin and chest to the naval region
- After keeping it for 5 seconds, exhale and rest your forehead on the ground
- Stretch your arms, spread your legs and place your palms and rest your head on the palms, and
- Just Relax!
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Naukasana: The Boat Pose
Another fun yoga asana is Naukasana or the Boat Pose, which is a seated asana. A posture where our body takes the shape of a boat this asana helps to reduce belly fat before your wedding day arrives, improvises your blood circulation, and regulates the function of lungs, liver, and the pancreas.
Ardha Matsyendrasana: Half Spinal Twist Pose
Have an issue of back pain and stiffness? Ardha Matsyendrasana or the lord of the fishes pose is one of the best-seated twisting asanas. Increasing the elasticity of the spine, and improving the functioning of the spinal cord this pose is also helpful for people who have had slipped disc problems earlier. Be it increasing the capacity of the lungs to take in more oxygen or flushing out all the toxins from the abdominal organs, check out this video, and master in Ardha Matsyendrasana.
Titli Asana: The Butterfly Pose
Looking for a fun and easy yoga asana, which can be performed while sitting? Well, Titli asana to your rescue! Popularly known as the butterfly pose this asana ensures to move your knees, pelvis and renders a stretch for the inner thighs and groin just like the movement of a butterfly's wings. So, delve into a meditation state with relaxed and deep breaths and synchronized leg movements that will help you a lot in improving a relief from problems due to menstrual discomfort.
Oh! Also, Titli Asana is one of the best asanas to improve blood circulation in the lower body.
Janu Shirasana: Head-To-Knee-Pose
One of my favourite yoga asanas is a Janu Sirsasana that is also known as head-to-knee pose which is performed in a seated twisting and forward bending way. Being therapeutic for high blood pressure, Janu Sirsasana helps to stimulate kidneys and liver while ensuring to relieve your stress, headache, and anxiety. Besides, stretching the hamstring, spine, and shoulders this yoga asana is a must to do before and after your wedding bells!
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Chakki Chalanasana: Churning The Mill Pose
Exhausted with your bridal shopping and wedding madness? Fret not cos we have this easy-to-do yoga asana for you. Chakki Chalanasana or churning the mill asana is best for the brides-to-be who want to improve their digestion system, regulate the menstrual cycle, reduce abdominal fat, and say bye-bye to back pain for the rest of their lives! Check out how to do the Chakki Chalanasana so that you can look fit and fine for your D-day!
Pranayama: Control of Breath
Next Yoga asana on the list is a very famous yoga pose that is popular worldwide. The practice in controlling the breath in yoga is known as Pranayama where "Prana" means life force or breath-energy, and "Ayama" meaning control. Though there are many types of Pranayama you can easily start practicing these 3 effective Pranayamas as shown below where you have to synchronise the breath, which is usually practiced after completing all the Yoga asanas.
Shavasana: The Corpse Pose
And, lastly, an asana that is considered as one of the most difficult and hardest poses to excel at it. Shavasana or the corpse pose is an art of relaxation at the end of your Yoga session. Helping in reducing wedding stress, headaches, and tension the Shavasana improves blood circulation in the body, boosts energy level, and relaxes your muscles throughout your body.
Steps To Follow:
- Keeping your legs separated just lie flat on your back
- Be relaxed and keep your arms at your side
- Ensure that your palms are facing upside
- Slowly close your eyes
- Start inhaling and exhaling slowly and deeply
- Concentrate from your head to feet and don't move any body parts
- Make sure to do this for about 5 to 10 minutes