5 Yoga Movements to Elevate the Body
Not only swimming, basketball, and jumping rope, yoga is also one of the sports that can elevate the body. This is because yoga focuses on stretching to increase body flexibility. Thus, yoga can improve posture and cause the body to become taller.
Often underestimated, the breathing technique in yoga is the most important thing to make muscles more relaxed so that they can be pulled further. The following 5 yoga moves to elevate the body!
1. Bhujangasana
Bhujangasana or better known as the cobra pose, is one of the yoga movements to elevate the body. This movement focuses on the abdominal, upper, and lower back muscles. Cobra pose is suitable for those who work all day in front of the computer. This one yoga movement can help overcome problems such as hunched shoulders.
Way to do "Bhujangasana" :
- Lie on your stomach on the mat. Then space each leg hip-width apart.
- Press the soles of the feet into the floor firmly.
- Take a deep breath and place your arms on the floor.
- Lift your chest off the floor with your hands and ensure your pubic bone stays on the mat.
- Tighten the pertu and pull the shoulders back. Then bend your neck back.
- Hold this movement for 30 seconds.
2. Hasta Padasana
Hasta Padasana comes from Sanskrit, namely hasta (hand), pada (foot), and asana (posture). This movement is highly recommended for elevating the body because the cubits there can lengthen the spine and stretch the back of the thighs.
Way to do "Hasta Padasana":
- Take a deep breath, roll your shoulders back, lift your chest, and then tighten your stomach.
- Extend arms straight up
- Exhale and extend your arms, straighten your hands to the soles of your feet, and put your head on your knees.
- For those who are more flexible, you can touch the back of the foot.
- Hold this movement for 30 seconds.
3. Paschimottanasana
The next yoga movement to elevate the body is similar to a cubit Padasana. Finally, Paschimottanasana stretches the spine and thighs, making it perfect for elevating the body.
Way to do."Paschimottanasana" :
- Sit on the floor and straighten your legs forward.
- Take a deep breath and raise your arms above your head.
- Then exhale while bending the upper body forward.
- Stretch your arms as far as you can. You can try touching your toes for those who are more flexible.
- Then inhale again and lift the head slightly. Lengthen the spine. Then stick your head to your knees.
- Hold this movement for 30 seconds, and repeat it several times.
4. Adho Mukha Svasana
Adho Mukha Svasana or more commonly called the downward dog pose, is a yoga movement that is quite well known. This movement helps you lose weight and strengthens your arm, stomach and leg muscles. Not only does stretching the lower body, but the downward dog pose also helps stretch the upper body. So, this movement is perfect for those who want to grow taller.
Way to do "Adho Mukha Svasana":
- Place your feet and hands on the floor shoulder-width apart.
- Then, straighten your knees and lift your buttocks to the ceiling to push your hips up.
- Stretch as if you were pushing your spine toward your feet, but keep your heels in contact with the floor.
- Hold this movement for 40 seconds.
5. Trikonasana
The last yoga movement to elevate the body is trikonasana. Trikonasana is useful for lengthening the spine and strengthening the thighs and chest. This movement also stretches the hips, groin, hamstrings, calves, shoulders, chest, and spine.
Way to do."Trikonasana":
- Stand with feet wide apart. Then raise your arms to the sides, parallel to the floor.
- Turn left foot in and right foot out to 90 degrees. Don't forget to keep the right and left heels parallel. Then, tighten your thighs and rotate your right thigh outward so that your right kneecap aligns with your right ankle.
- Inhale and exhale, bend your body to the right side and place your right hand on the sole of your right foot.
- Make sure not to bend forward or backwards. Stretch as much as you can. Next, raise your left hand and ensure your feet stay firmly on the floor.
- Position your head to face the sky.
- Hold this movement for 30 seconds.
Those are some yoga moves for heightening that you can try. You can routinely do some of these yoga movements for maximum results. Good luck!