5 Yoga Moves You Need to Master Just In Time for the Fall/Winter Season

The air is cooler, coffee tastes better and festivities are just around the corner — Fall season is finally here.

But just because you can officially pack away your crop tops for the next summer, it does not mean you can call it quits on your fitness regime. "Winter is the season when one may feel most sluggish and need that little extra push to get going. Yoga is an ideal and effective indoor work –out. During the winters, the body is more prone to muscle stiffness and joint pains," says Grand Master Akshar, celebrity yogapreneur and lifestyle coach.

So, here are the asanas you need to include in your autumnal winter regime straight from the expert:

Padahastasana - Standing Forward Bend

Formation of the posture

 Exhale and gently bend your upper body down from the hips and touch your nose to your knees

 Place palms on either side of feet

 As a beginner, you may have to bend your knees slightly to accomplish this.

 With practice, slowly straighten your knees and try to touch your chest to your thighs.

 Hold this asana for a while  

Benefits

 Padahastasana makes the body very flexible. It stretches the back and leg muscles

 It helps to eliminate excess belly fat

 It improves digestion and reduces constipation. It eliminates many stomach ailments

 It makes the spine flexible and strengthens the nerves

Word of Advice

 Avoid this pose completely if you recently had back surgery, knee surgery or surgery to your hamstrings

 Do not do this pose if there has been a recent injury to your legs, hips, back and shoulders 

Naukasana

Formation of the posture

 Lie down on your back.

 Bring your upper body 45° off the floor.

 Pivot your body weight on your hips and lift your legs 45° off the floor.

 Your toes must be aligned with your eyes. 

 Try to prevent a bend in the knees.

 Keep your arms parallel to the ground and pointing forward

 Tighten your abdominal muscles.  Straighten your back. Benefits

 Strengthens lower back, stomach and leg muscles.

 Improves the functioning of the digestive system

 Tones the waist and promotes weight loss

 Removes gastrointestinal discomfort.

 Eliminates lethargy.

 Builds the abdominal muscles.

 Stimulates circulatory, nervous and hormonal systems

Breathing Methodology

 Inhale before raising the upper body and legs.

 Hold the breath while holding the asana.

 Exhale as you lie down

Benefits

 Strengthens lower back, stomach and leg muscles.

 Improves the functioning of the digestive system

 Tones the waist and promotes weight loss

 Removes gastrointestinal discomfort.

 Eliminates lethargy.

 Builds the abdominal muscles.

 Stimulates circulatory, nervous and hormonal system

Chakrasana

Formation of the posture

 Lie down on your back

 Fold your legs at your knees and ensure that your feet are placed firmly on the floor

 Place your palms next to your ears, with fingers pointing forward

 Inhale, put pressure on your palms and legs and lift your entire body up to form an arch

 Allow your head to fall gently behind and keep your neck relaxed

 Your body weight should be evenly distributed between your four limbs

Benefits

 The chest expands and the lungs get more oxygen

 It reduces the stress and tension in the body and the eye sight becomes sharp

 This asana helps to strengthen the back and increases the elasticity of the spine

 It reduces the fat in abdominal area and tones the digestive and reproductive organs

 It strengthens the muscles of hands and the legs

 It stimulates the endocrine glands and maintains the body metabolism at optimal level

 It stimulates the processes of the liver, spleen and kidneys

 It enhances the purification and circulation of blood and gives peace and clarity of thoughts and removes tiredness

Breathing Methodology

- Inhale while lifting the body up

Word of Advice

 Avoid this pose completely if you recently had back surgery, knee surgery or surgery to your hamstrings  

Brahmacharya Asana

Formation of the posture

 Begin by sitting with your legs extended forward

 Place your palms on the floor beside to your pelvis

 Lean your torso forward and exhale completely

 Put pressure on your palms, engage your core, inhale and lift your legs off the ground

 Ensure that your knees are kept straight and your toes point up

 Hold the posture for a few seconds

Benefits

 Builds your arm and core muscle strength

 Opens up the hamstrings

 Burns excess belly fat

 Strengthens thighs

Breathing Methodology

- Inhale as you raise your legs off the ground and exhale as you release from the posture.

Dhanurasana

Formation of the posture

 Begin by lying down on your stomach

 Bend your knees and hold your ankles with your palms

 Have a strong grip

 Lift your legs and arms as high as you can

 Look up and hold the posture for a while

Benefits

 Opens up shoulders

 Burns belly fat

 Massages abdominal organs

 Improves flexibility of the back

Breathing Methodology

- Inhale as you lift your arms and legs up. Exhale as you release from the posture