9 Yoga Poses To Stay Fit

Summary: The secret to thriving life is health and fitness. Embark on a fitness journey through the practice of yoga poses to stay fit. Read the blog to discover more.

yoga poses to stay fit

Ask anyone, “Is it important to stay healthy and fit?” Surely, the answer would be a big “YES.”  A well-loaded living of health, welfare, robustness, and energy is an essential ingredient to savor wellbeing in the older years and to enjoy life to the fullest.


A human body is a biological machinery with a miraculous internal system working towards the survival of an individual. The negligence, pollution, stressful and unfit modern lifestyle gradually impact the physical and emotional health of a person. Over time, minor afflictions transform into chronic diseases that physically, mentally, and energetically handicap the entity from the pleasures of the life.


Making health a priority, getting proper nutrition, having a sound sleep, being connected to our true self and striking a balance in our lives is critical to success and fulfillment. The secret to a flourishing and productive living lies in being healthy and fit, internally and externally. The immortal wisdom of fitness can be sourced from the sacred texts of Vedas, Upanishads, Yoga Korunta, etc.

These ancient surviving literature contain the teachings of the time-tested, non-invasive, and accessible science of nurturing yoga. Existing since the times of Indus civilization, surpassing many invasions, and enriching an unbroken lineage, the science of yoga is the most fruitful technique of staying fit.

9 Best Yoga Poses To Stay Fit

Explore yoga poses by type, from arm balances to backbends, inversions, twists and more. Plus, find sequences and step-by-step pose instructions for each to enhance your practice.

Work these nine best yoga poses to stay fit and healthy both physically and mentally:

1. Boat Pose (Navasana):

Navasana

Strengthen the hips and abdominal muscles as you balance on the hips.

How to do: Sit tall on a yoga mat. Bend the knees, bring them close to your stomach, and lift the feet off the mat.

Slowly straighten the knees, flex the toes, and raise the legs up higher.

Stretch the arms alongside parallel to the floor.

Stay in this pose for 20 seconds.

2. Dolphin Pose (Ardha Pincha Mayurasana):

Dolphin Pose

Give a nice stretch and open the body and mind in Dolphin Pose.

How to do: Come on your fours. Curl the toes under and lift the knees off the floor.

Lengthen the tailbone, elevate the hips, and stretch the legs behind.

Rest the forearms on the ground and set the head between the upper arms.

Hold this pose for 6-8 breaths.

3. Dolphin Plank Pose (Makara Adho Mukha Svanasana):

Dolphin Plank Pose

Tone the body to an advanced degree in Dolphin Plank Pose.

How to do: Begin in dolphin pose, knees bent.

Walk the feet back to bring the torso parallel to the floor and shoulders directly over the elbows.

Press the forearms and elbows into the floor and look down towards the ground.

Hold this pose for 20 seconds.

4. Four-Limbed Staff Pose (Chaturanga Dandasana):

Four-Limbed Staff Pose

A traditional Sun-Salutation pose for the overall fitness.

How to do: Begin in downward-facing dog pose and then perform the plank pose.

Exhale, lower the torso and legs few inches above the ground and keep them equidistant to the floor.

Keep the palms actively pressed into the floor and look straight in a forward direction.

Hold this pose for 10-20 seconds.

5. Plank Pose ( Kumbhakasana):

Plank Pose

Nurture the health and wellbeing of the core and spine with Plank Pose.

How to do: Perform downward-facing dog pose. Keep the arms vertical and torso parallel to the floor. Spread the collarbones away from the sternum, compress the thighs towards the mat, and lift the chin to look ahead.

Stay in this pose for 30 seconds.

6. Locust Pose ( Salabhasana): Locust Pose

Ride high on confidence, grace, and strength with Locust Pose

How to do: Lie on the stomach with forehead resting on the ground.

Lift the upper body from the floor and rest on the lower ribs. Simultaneously, raise the legs few inches above the ground.

Actively extend back the arms and gaze slightly upward.

Hold this pose for 30-60 seconds.

7. Upward Facing Dog Pose (Urdhva Adho Mukha Svanasana):

Upward Facing Dog Pose

Open the heart to wonderful feelings in the upward facing dog pose.

How to do: Lie in a prone position. Rest the bent elbows beside the waist.

Press the hands into a yoga mat to lift the torso and legs off the floor. Straighten the arms.

Look at a point in the forward direction.

Hold this pose for 30 seconds or more.

8. Warrior III (Virabhadrasana III):

Warrior III

Manifest the qualities of a warrior through the performance of warrior III.

How to do: Start in Uttanasana. Step one leg behind to come into a lunge position.  

Bend the knee of the front leg at a right angle and twist the torso to the right side.

Bring the arms parallel to the floor, palms facing each other.

Keep the back leg lifted away from the ground.

Remain in this pose for 20-30 seconds.

9. Reverse Corpse Pose( Advasana):

Reverse Corpse Pose

Reverse the ill effects of modern living in Advasana.

How to do: Lie on the ground on your stomach.

Rest the forehead on the floor and stretch the arms beyond the head, palms down.

Bring the body into a straight line from top to bottom.

Breathe deeply and hold this pose for 60 seconds.

Do it for yourself, practice yoga poses to stay fit, and live a life in a healthy and fit manner.

Post Author: Manmohan

Author Bio: Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.

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