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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
If you are looking to build natural body strength without weights, these yoga asanas do more than stretch, as they help tone, stabilize, and strengthen from the core. So, are you ready to power up?
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This full-body strengthener targets the arms, core, shoulders, and legs. Start with 30 seconds and build endurance daily. Keep your body in a straight line for maximum benefits.
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Feel the burn in your quads and glutes. This pose mimics a squat and activates lower body strength. Engage your core and lift through your chest.
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A strong core is the foundation of full-body strength. Hold this V-shaped pose to engage abdominal muscles and improve balance. Great for digestion too.
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This classic pose enhances stamina, tones legs, and opens the hips. It also builds mental focus and stability. Hold for 5–10 breaths on each side.
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This pose is a powerhouse for the shoulders and upper back and preps you for advanced poses like headstands. Keep your forearms grounded and hips lifted.
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Master this arm balance for powerful wrists, shoulders, and abs. Start with support under your feet and slowly shift weight forward. Core engagement is key.
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It helps build lean muscle, improves posture, boosts flexibility, has low impact on joints and supports hormonal balance.
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Practice consistently, even if for 15 mins/day, focus on form over depth, use props if needed and fuel with protein-rich meals for better recovery.
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Embrace these asanas to feel stronger, lighter, and more confident. Yoga is not just a workout, it’s your path to mindful power. Roll out your mat and begin today.
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