If you’ve got an important event coming up, you may be wondering how to improve your body on a limited time-scale. While some yoga benefits take time to show, others can be seen almost instantly. For quick results, pull on your yoga shorts at least once per day and practice each asana perfectly. In this article, we explore how you can change your body in less than a month with yoga.
There’s a reason why Downward Facing Dog is one of the most popular asanas – it works the entire body! When used correctly, the posture stretches and strengthens the main areas of the body to achieve quick results. To practice the asana, begin standing tall with your feet shoulder-width apart. Bend at the waist and slowly lower your torso forward until your body forms a triangle. Your hands and feet should now be securely on the ground. If your shoulders or hamstrings feel too tight for the pose, bend your knees slightly to make the posture easier. Spreading your fingers for additional balance, move your head forward until it is in-between your upper arms. You are in Downward Dog. Hold the posture for around 30 seconds whilst breathing deeply.
The main goal of Plank Pose is to strengthen the core; however, the posture also works the rest of the body. To practice the asana, begin on all fours. Tuck your toes under and lift your legs up off the floor. Slide your feet back until your body forms a straight line from your head to your feet. Finally, engage your abdominals and draw your shoulder blades down and back. You are in Plank Pose. Keep your abdominals engaged to hold the position for as long as possible.
Upward Plank stretches the upper body, improves your balance, and strengthens the arms, legs, buttocks, and core. To practice the asana, sit on your mat with your legs extended. Next, place your hands behind you and gently lift your hips off the floor. You are in Upward Plank. Keep your legs straight throughout whilst pressing your toes into the floor. Hold the position for around 1 minute, or as long as it feels comfortable to do so.
Warrior I stretches various parts of the body including the chest, lungs, shoulders, thighs, and hips. To practice the asana, begin by standing tall on the mat. Take a big step forward with your right leg, whilst keeping your left leg straight. Next, bend your right leg and stretch it out behind you, keeping your toes on the mat. Finally, roll your shoulders back and lift your arms above your head. You are in Warrior I. Hold the asana for 30 seconds before switching sides.
Warrior II tones your hips and thighs whilst also improving your balance. Additionally, the posture can improve digestion and relieve backache. To practice the asana, begin standing tall on your mat. Take a big step forward with your right leg, keeping both legs straight. Next, turn your left foot out 90 degrees and your right foot in 45 degrees. Finally, bend your right knee and stretch your arms out to the sides. You are in Warrior II. Hold the asana for 30 seconds before repeating on the opposite side.
When used correctly, Bridge Pose stretches both the front and back of the body. Additionally, the posture improves digestion and blood circulation, relieves stress, and opens the lungs. To practice the asana, lie down on your back and bend your knees. Keeping your feet hip-width apart, press firmly through your feet and lift your back and bottom off the mat. Open your chest by pressing your hands into the ground. You are in Bridge Pose. Hold the asana for 30 seconds before lowering yourself back down to the mat.
A type of restorative asana, Child’s Pose works to relieve stress and tension from the body. Using this posture in the middle of your sequence will calm the body and mind ready for the next pose. To practice the asana, begin by kneeling on your mat. Next, sit back on your heels and lengthen your spine as you inhale. As you exhale, slowly walk your hands out in front of you until your chest is touching the mat. Finally, rest your forehead on the mat and place your arms by your sides. You are in Child’s Pose. Hold the pose for around 5 minutes, or as long as the posture feels comfortable.
Boat Pose strengthens and tones the thighs and lower back. Additionally, the posture improves digestion and stimulates the kidneys, thyroid, and intestines. To practice the asana, begin seated on your mat with your legs out in front of you. With your fingertips pointing towards your feet, place your hands on the mat just behind your hips. Next, press your palms into the mat and straighten your arms. Keeping your back straight, start to lean back and raise your feet off the ground. Your legs should now be parallel to the floor. As you lift your chest, lengthen the front of your torso. Finally, stretch your arms forward until they are in line with your shoulders. You are in Boat Pose. Hold the asana for 30 seconds whilst concentrating on your breathing.
If you want to change your body in less than a month, practice the sequence above once per day. Providing that you’re wearing flexible yoga leggings and a breathable top, it won’t be long before you see results!