Here is a detailed step-by-step explanation of some of the best asanas of yoga for endurance:
Navasana (Boat Pose)
One of the most effective yoga poses for physical endurance, this also helps in boosting blood circulation that helps in better functioning of the organs and increasing our immunity.
Sit with your knees bent and hands beside the hip area.
Breathe in gently, lean back and lift your feet above the ground.
Take your arms forward as you keep your belly firm.
Hold for a few seconds.
Total time: 5 seconds
Total sets: 3-4 sets of 6-7 reps
Virbhadrasana (Warrior pose)
One of the best-known yoga poses for increasing stamina, this is a very effective pose of yoga for blood circulation that helps in improved mental and physiological functioning.
Stand straight and put your right foot forward about three feet.
Bend your knee into a lunge keeping your left leg straight at an angle of 45-degrees.
Raise your arms above your head.
Squeeze your shoulders together and lift your face to gaze at your hands.
Release and repeat on the other side.
Total time: 5-6 seconds
Total sets: 3-4 sets of 4-5 reps
Urdhva Mukha Svanasana (Upward-facing dog pose)
This is a great pose of yoga for good blood circulation that helps in building the capacity of the lungs, stretches chest, lungs, and shoulders, enhances endurance, improves blood circulation, and wards off depression and fatigue. Since this offers a great body workout, it serves as a great pose of yoga for weight management.
Lie flat on your belly with your arms beside your body.
Fold your elbows and places your arms near the lowest ribs.
Inhale slowly and press your hands on the mat and lift your knees, hips, and torso.
Gaze ahead and tilt your head backward.
Hold the pose, exhale, and come back to the starting position.
Total time: 15-30 seconds
Total sets: 3-4 sets of 2-3 reps
Ustrasana (Camel pose)
This pose is an excellent asana of yoga for blood circulation and for stretching the chest, abdomen, hip flexors, etc. It also helps reduce thigh fat making it a great pose of yoga for weight loss
Stand on your knees keeping your feet together.
Start leaning backward slowly and reach your right heel with your right hand and the left heel with your left hand.
Push your hips forward.
Bend the head and spine backward without straining.
Hold this for some time and return to the starting position.
Total time: 10-12 seconds
Total sets: 2 sets of 2-3 reps