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India.com
8 hours ago
- Health
- India.com
International Yoga Day 2025: Try These Easy 1-Minute Yoga Asanas If You Have A Busy Schedule
photoDetails english 2919346 On International Yoga Day 2025, take a step toward better health. Do you have packed schedules but you want to take a step towards your better health and well being? Start with these eight easy yoga asanas that take just one minute each and can be practiced anywhere, anytime. Whether you're working from home, traveling, or in the middle of a hectic day, these 1-minute yoga asanas offer a simple yet effective way to stay balanced and healthy. Updated:Jun 21, 2025, 09:38 AM IST Balasana (Childpose) 1 / 9 Benefit- It calms the nervous system, eases lower back tension, and promotes a deep sense of relaxation and emotional release. How to do it- Kneel on the mat and sit back on your heels. Fold your torso forward while extending your arms in front. Now rest your forehead on the floor and breathe slowly. Paschimottanasana (Seated Forward Asana) 2 / 9 Benefit- This asana will stretch the entire back of the body, aids digestion, and helps soothe anxiety and mild depression. How to do it- Sit with legs extended straight in front of you. Inhale and raise your arms upward. Exhale and bend forward, reaching toward your feet or ankles. Malasana (Yogic Squat) 3 / 9 Benefit- This asana will open up the hips and it improves mobility in the lower body, and stimulates the digestive system and pelvic organs. How to do it- Stand with your feet slightly wider than hip-width apart. Lower into a deep squat, keeping heels on the floor. Bring palms together at the chest and gently press knees outward with elbows. Vrksasana (Tree Pose) 4 / 9 Benefit- This pose enhances concentration and body awareness while strengthening the legs, ankles, and core, helping cultivate inner focus and stability. How to do it- Stand on one leg and place the other foot on your inner calf or thigh (avoid the knee). Bring your palms together in prayer or lift your arms overhead. Maintain balance and breathe steadily, then switch sides. Setu Bandha Sarvangasana (Bridge Pose) 5 / 9 Benefit- This strengthens the back, glutes, and thighs, stimulates the lungs and thyroid, and helps reduce mild anxiety, fatigue, and menstrual discomfort. How to do it- Lie on your back with knees bent and feet hip-width apart. Press your feet into the ground and lift your hips upward. Clasp your hands beneath your back or rest arms flat on the floor. Virabhadrasana (Warrior Pose) 6 / 9 Benefit- This asana will build strength and endurance in the legs and arms, opens the chest and hips, and boosts confidence and willpower. How to do it- Step one foot back and bend your front knee into a lunge. Turn the back foot slightly outward and square your hips forward. Raise arms overhead with palms facing or touching. Pawanmuktasana (Wind Relieving Pose) 7 / 9 This pose massages the abdominal organs, relieves gas and bloating, supports healthy digestion, and helps ease tension in the lower back. How to do it- Lie on your back and draw one or both knees toward your chest. Hug your knees with your arms. Optionally lift your head toward the knees and breathe deeply. Uttanasana (Standing Forward Bend) 8 / 9 Benefit- This asana will lengthen the spine and hamstrings, improves blood circulation to the brain, and helps release stress and fatigue. How to do it- Stand tall, inhale and stretch your arms upward. Exhale and bend forward from the hips. Let your head hang freely and hands touch the floor or shins. 1-Minute Yoga Asanas 9 / 9 (This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)
News18
09-06-2025
- Health
- News18
7 Yoga Exercises To Help You Tone Your Core And Thighs
Last Updated: Despite significant weight loss, stubborn fat often remains in the stomach and thighs. Along with overall weight management, targeted exercises can help tone these areas. Struggling to tone your stomach and thighs despite significant weight loss? These areas often store stubborn fat that can be challenging to eliminate. While focusing on overall weight management is essential, incorporating targeted exercises can help firm up these trouble spots. Yoga, when practised consistently alongside a balanced diet, is an excellent way to support weight loss and muscle toning. Here are 7 effective yoga poses to help tone your stomach and thighs. Chair Pose (Utkatasana) This standing posture simulates sitting on an invisible chair, engaging your core and strengthening your thighs. Stand with your feet together. Inhale and raise your arms overhead. Exhale and bend your knees, lowering your hips as if sitting in a chair. Keep your back straight and ensure your knees do not extend beyond your toes. Hold for 30 seconds to 1 minute while breathing deeply. Slowly straighten your legs and lower your arms. This pose tones the belly and thigh muscles while improving balance and posture. Dancer's Pose (Natarajasana) A graceful backbend that improves flexibility and tones the legs. This pose strengthens thigh muscles and enhances balance. A deep squat that opens the hips, stretches inner thighs and strengthens pelvic muscles. Stand with feet hip-width apart. Squat down, keeping heels on the floor and back straight. Bring your palms together in a prayer position at your chest. Use your elbows to gently push your knees apart. Hold for 30 to 40 seconds with steady breathing. This pose improves blood flow to the legs, tones thighs, stretches hips and helps flatten the belly. Cobra Pose (Bhujangasana) This pose relieves fatigue, strengthens the core and supports abdominal toning. Lie flat on your stomach with legs extended and the tops of your feet resting on the floor. Place your hands beneath your shoulders. Inhale and slowly lift your chest by straightening your arms, keeping your hips and thighs grounded. Gaze slightly upward and hold for 20 to 30 seconds. Exhale and lower down gently. Cobra pose strengthens abdominal muscles, helps burn belly fat, improves posture and boosts circulation to the core and thighs. Legs Raised Pose (Uttanpadasana) This pose targets the lower abdomen and thighs by activating core and leg muscles. Lie on your back with your arms by your sides. Keep legs together and lift them to about a 45-degree angle. Engage your abdominal muscles and hold steady. Maintain the pose for 20 to 30 seconds. Slowly bring your legs down. This asana tones the lower stomach and thighs and aids digestion. Bridge Pose (Setu Bandha Sarvangasana) An excellent pose for toning hips, thighs and abdomen, while stimulating metabolism. Lie on your back with arms stretched sideways. Bend your knees and place your feet flat on the floor, hip-width apart. Lift your hips upward, pressing into your feet and shoulders. Clasp your ankles for support if comfortable. Hold the position, gently lifting your chin toward your chest to massage the thyroid gland, which regulates metabolism. This pose strengthens your lower body and supports hormonal balance. Plank Pose (Chaturangadandasana) A powerful pose that builds strength in the arms, core and back, while helping burn belly fat. Start in a push-up position with your hands directly beneath your shoulders. Keep your body in a straight line from head to heels, engaging your core and legs. Hold the pose as long as possible, gradually increasing your time. Plank is one of the best calorie-burning yoga asanas, improving posture and toning the upper body and abs. Incorporate these yoga postures regularly into your routine for firmer thighs and a toned stomach, alongside a healthy diet for best results. The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated! tags : exercises lifestyle thigh yoga Yoga poses Location : Delhi, India, India First Published: June 09, 2025, 10:15 IST News lifestyle » health-and-fitness 7 Yoga Exercises To Help You Tone Your Core And Thighs
