5 Effective Yoga Poses To Increase Your Stamina

Some asanas can help you on your path to a stronger, healthier, and fitter you.

Reviewed by Sri Yogi Anand, E-RYT 500
By Shirin Mehdi

The image that most people get in mind when they think about yoga is of aging monks sitting in deep concentration at a mountaintop. Some people even imagine tough breathing methods and unattainable positions. The truth is, yoga for stamina dispels these misconceptions and shows you an easier way to build endurance. Yoga is a holistic practice that goes far beyond stretching and relaxation. The fantastic benefits that come along with this practice will undoubtedly amaze you once you make it a part of your daily life. Yoga is here to expel all the undesirable fat, improve your metabolism, and make you fitter and stronger, regardless of how old you are or how long you have gone without exercising. Keep reading to learn more!

5 Yoga Poses To Build Stamina:

Most people who work in offices like to practice yoga since it helps them to de-stress and also builds strength. When you practice yoga, you will be able to give your hundred percent to your work. Let’s learn a few amazing yoga poses that help you gain strength and stamina.

1. Navasana/Boat Pose

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The Navasana also known as Naukasana (Boat Pose), is a basic move that helps you get a stronger core. It is also known as the boat pose.

  1. Sit on the floor with your knees bent. Your hands should be placed beside the hip area.
  2. Breathe in and out gently.
  3. Your spine should be straight.
  4. Now lean backwards and pick your feet off the ground.
  5. Your shins should be parallel to the floor.
  6. Now take your arms and bring them forward.
  7. Your spine should be straight now.
  8. Keep the lower belly region firm and flat.
  9. Look at your toes and relax yourself.
  10. Stay like this for about 5 seconds. Hold it for a minute if you can.
  11. Now release and repeat.

Navasana is an effective pose to start off with. Make this pose a habit, and you will have no regrets.

2. Hanumanasana/Sitting Wide Legged Straddle Pose

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This pose is quite famous among all yoga learners. It increases the blood flow in your body and lets it reach the groin area.

  1. Sit straight and flex both your feet.
  2. Spread them apart. You should be feeling comfortable.
  3. Now as you begin to press your legs on the floor, remember to keep your thighs engaged throughout.
  4. Now come downwards towards the ground.
  5. Hold for a couple of seconds and repeat.

Doing this pose five times a day shall help you see great results within a short period of time.

3. Balasana/Child’s Pose

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Child’s Pose is known for relaxing your mind, body and senses. It is one of the best ways to eliminate stress from your body and improve your performance at work.

  1. Kneel down on a mat.
  2. Your back should be arched slightly.
  3. Now bring your arms together and stretch them out in front of you.
  4. The palms should be resting on the floor.
  5. Hold for 10 seconds. Breathe and repeat.

The Child’s Pose is known for acting as a stress buster. It is known to heal several dangerous conditions.

4. Utkata Konasana/Goddess Pose

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The Goddess Pose not only gives you more strength and stamina, but also ceases pain during menstruation.

  1. Stand straight and keep your feet apart.
  2. Your feet should be facing sideways.
  3. Keep both the legs bent.
  4. Now roll back downwards.
  5. You should be fully lying down by now.
  6. Continue keeping those legs bent.

This pose is quite popular among pregnant women and a favorite among yoga lovers.

5. Setubandhasana/Bridge Pose

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The Bridge Pose tones your pelvic muscles and makes you stronger and fitter.

  1. Lie down on the mat.
  2. Keep those knees bent.
  3. Now gently lift those buttocks until both your thighs are parallel to the floor.
  4. This should be successfully forming a bridge.
  5. Hold yourself in this position for about 30 seconds.
  6. You could also go on for a minute if you like.
  7. Repeat.

If you make a point of doing the Bridge Pose daily, positive changes shall certainly occur.

Doing yoga for stamina is always a great option to explore. The stamina-building yoga poses listed above help strengthen your core, improve blood circulation, relax the mind and body, eliminate stress, reduce menstrual pain, and tone pelvic muscles. So, include these yoga poses in your fitness regimen to witness a fitter and stronger you in a few weeks. Some of these poses may be difficult to perform for beginners. The trick is to keep trying and, eventually, you will be able to do them perfectly.

Frequently Asked Questions

Can Pranayama increase stamina?

Yes. Pranayama and yoga can help build endurance and stamina. However, you also must take care of your diet and lead a healthy lifestyle.

Is yoga an anaerobic exercise?

Yes, yoga is an anaerobic exercise. Din regular yoga can help you lose weight, improve flexibility, and reduce stress.

How long does it take to improve stamina?

With a consistent fitness routine, you may improve your stamina in 12-16 weeks. However, it may vary from person to person.

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Shirin is a writer and a fashion designer. She specializes in writing articles on yoga and has extensive knowledge about... more

Sri Yogi Anand

(E-RYT 500, YACEP)
Sri Yogi Anand is well-versed in the practical and philosophical aspects of yoga and spirituality. He has been teaching yoga... more