International Yoga Day 2025: Every year 21 June is celebrated as International Yoga Day. This day reminds us that if we do yoga regularly, then not only mental peace can be found but the strength of muscles and body can also be increased. Many people believe that if the body is to be built, then the gym is the only way, but it is not so. There are many asanas in yoga which strengthen the body and tone muscles. In today’s time, there is awareness about fitness among the youth, but lack of time is a big challenge. Many people are unable to go to the gym due to office, home or studies. In many places, gym facility is not available and sometimes fees are also higher. In such a situation, yoga comes out as a great option. Yoga is not only cheap, but it can be done anywhere and anytime. The biggest thing is that there is no need for a machine in this, only your will is enough.
There are many such poses in yoga in which we have to support our own body weight. This causes pressure on the muscles, which makes them gradually strong. This is exactly the same as by lifting the weight in the gym, the only difference is that in yoga you train your body instead of machine or heavy weight.
Know muscles and strength enhancing yogasanas and how to do them
How to: Lie on your stomach. Place both hands under the shoulders and lift the body up. Keep the entire body straight, in a line from head to heel. Draw the stomach inward and stay in this pose from 30 seconds to 1 minute. This pose is very effective for core muscles, arms and back. Holding it for some time strengthens the muscles and also reduces abdominal fat.
2. Low Plank Pose
How to: Planck into the position of poses. Now folding the elbow and slowly bring the body down, but do not apply it from the ground. Keep the elbows near the body and hold. This pose is like pushup, but control and balance matters a lot. This makes the muscles of the shoulder, hands, chest and stomach strong.
How to: Put one leg forward and the other back. Fold the front knee and keep the back leg straight. Straighten both hands above the head and keep the eye in front. Stay in this position for 30 seconds, then change the feet. It increases the strength of the easy legs and tonss the thighs muscles. By doing this, stamina also increases in the body.
How to: Sit on the ground and spread the feet in front. Now slowly raise the feet up and tilt the back back. Keep the hands straight and keep parallel to the feet. The body is in size. Do this for 15 to 30 seconds. It has a profound effect on easy stomach and thigh muscles. By doing daily, the core strength increases and the belly fat decreases.
5. Bridge Pose (Setu Bandhasana)
How to: Lie on your back. Fold the knees and place the feet on the ground. Now slowly lift the hips and back up. Keep the hands straight on the ground. Hold this poses 20-30 seconds. This makes back muscles strong and hips also get shape. It is also beneficial for the spine.
Mental Peace: Yoga not only strengthens the body, but also calms the mind. There is only physical activity in the gym, but in yoga, both mind and body are coordinated.
No side effects: If the correct guidance is not found in the gym, then there may be injury, but in yoga, the body is practiced at its own pace.
Take determination on Yoga Day today
Yoga Day 2025 is a perfect time to decide that now it is to be taken out for your body. If you do not have time to go to the gym, then start with these rugs of yoga. By doing yoga only 20-30 minutes every day, the strength of the body will increase, muscles will be formed and confidence will also come. Remember, the body is not made just by lifting the weight, it is also made by meditation, restraint and continuous practice. Give yourself a gift of yoga on this Yoga Day.
