7 Yoga Asanas That Every Bride To Be Must Try To Stay Fit

Jun 17, 2022

Once the wedding date is fixed, the hustle of ideating, executing, and planning the whole wedding with your partner will be a task. As a bride, your life can become a whirlwind. There will be several things you will juggle in-between while you are finalizing themes, decors, menu, guest list, and lots more. While planning the wedding, don't forget that you also have to stay in shape and keep your mind calm. You may not get a lot of time to go to the gym or take any fitness classes, but you can always practice yoga at home. 

Yoga Asanas That Every Bride To Be Must Try To Stay Fit

Wedding planning keeps us busy, and at times, we may also get lazy or tired after spending the whole day shopping or deciding on things. But we suggest you take at least 20 minutes from your busy schedule and give time to yourself. Just pause and focus on your health. Practicing yoga can do wonders in keeping you in shape and calming your mind. 

You can start practicing the asanas that are not very difficult in the starting and can later push yourself to do more once you are comfortable doing the basic asanas. 

1. Garudasana or Eagle Pose

The eagle pose or the Garudasana helps to build strength, concentration, and resilience. When you practice this asana, your thighs, hips, shoulders, and the upper back stretch and it strengthens the ankles and calves too. The asana is about standing and balancing on one leg and the other leg is crossed over in the same position. 

How to do this asana?

Step 1: Stand straight

Step 2: Bend your knees and while bending, lift your left leg and cross it over the right side just over the thigh. 

Step 3: Hook the left foot behind the lower right calf

Step 4: Now for the upper part, stretch your arms forward, parallel to the floor. 

Step 5: Bring your right arm above your left and bend them perpendicularly while pointing the hands upwards

Step 6: Make sure that your right elbow is over the left and the back of your hands are facing each other

2. Virabhadrasana or Warrior Poses 

The name Virabhadrasana is known to be inspired by one of Lord Shiva’s creations - Virabhadra. This asana is one of the most strenuous yoga pose practiced in a standing position. It is in three parts and is practiced to make your flexibility better, tone the arms, and helps in strengthening the lower back. You can practice all three warrior poses, but for bridal yoga, the warrior poses 1 and 2 are the best as these two asanas help to build stamina and improve blood circulation and concentration

How to do this asana? (Warrior Pose 1)

Step 1: Take a deep breath and stand with your legs apart from each other

Step 2: Raise both your arms upwards and join your palms right over your head - just like you do a Namaste

Step 3: Turn the right foot outwards 90 degrees to the right and exhale

Step 4: Now slightly turn the left foot inwards to the right side 45-60 degrees

Step 5: Make sure your right heel and left heel are aligned

Step 6: Now turn your torso to the right, keeping the arms straight

Step 7: Bend your right knee until the right thigh becomes parallel to the floor

Step 8: Make sure you stretch the left leg and tighten the knee throughout the practice

Step 9: Look upwards towards your joined palm and return to normal position by reversing the steps

Step 10: Repeat the whole process while bending on your left knee

How to do this asana? (Warrior Pose 1)

The variation is different from warrior pose 1 as the positioning changes here:

Step 1: Take a deep breath and stand up with legs 4 to 5 feet apart

Step 2: Exhale and place your right foot at 90 degrees angle with the toes pointing out while keeping your left foot at 45 degrees angle

Step 3: Bring your hands at shoulder level and keep them parallel to the ground.

Step 4: Bend your right knee and look towards your right hand

Step 5: Keep your hip square and the right thigh parallel to the ground

Step 6: Hold onto the pose for 10 to 15 seconds, then release the posture

3. Naukasana or the Boat Pose

Naukasana is known to help you connect with your inner self, making your body and mind stronger and more open and flexible. This asana is known as the boat pose, because as the boat wade through the water, this asana helps you with your core strength. Practicing this yoga asana will help lengthen your spine and make you look well-toned and nourished. 

How to do this asana?

Step 1: Take a mat and lie flat on your back, keeping your arms on the sides

Step 2: Keeping your arms straight and your fingers outstretched towards your toes, slowly lift your chest and feet off the ground simultaneously

Step 3: Stretch your arms towards your feet. Eventually, you will form a U shape that will look like a boat shape

Step 4: Contract the abdominal muscles and breathe normally

Step 5: Balance your whole body on the buttocks and make sure your fingers and toes are all in one line

Step 6: Hold the position and your breath for a while, once you get the position right

Step 7: While releasing your breath, slowly bring yourself back to your normal position

4. Adhomukha Svanasana or Downward Dog Pose

For the brides who are prone to experiencing fatigue, adhomukha svanasana is an energetic and elegant pose to practice. This asana helps in restoring energy and enhances blood circulation. It also helps in strengthening and toning the arms, abdominals, hips, and thighs. 

How to do this asana?

Step 1: Be on your hands and knees like a baby

Step 2: Spread your palms and slowly lift your knees away from the floor

Step 3: Lift the sitting bones towards the ceiling, and lengthen the tailbone away from the back of the pelvis

Step 4: Straighten the knees and draw the shoulder blades down the back

Step 5: Keep your head between the upper arms, you will almost form the shape of the upside-down letter V

Step 6: Stay in that position for a few minutes and focus on your abdomen while breathing normally

Step 7: Now slowly, release the pose and come back to the normal position, and repeat

5. Marjaryasana/Bitilasana or the Cat/Cow Pose

This asana is a blend of two stretches to gently stretch and warm up your spine, synchronizing your breath. The asana helps in improving your blood circulation between the vertebrae of your spine, helps in relieving back pains, and calms you down. The cat and cow movements stretch not only your back, but also your abdomen, hips, lungs, and chest. Marjaryasana is one of the best asanas to start your yoga session with as it gently warms up the whole body.

How to do this asana?

Step 1: Start with the position on all fours, with your knees under your hips and your wrist under your shoulders

Step 2: Your feet should be on the front of the feet on the floor

Step 3: Engage your core and get comfortable in this position with your spine in a neutral position

Step 4: Inhale and go for the cow pose by pushing your belly towards the floor

Step 5: Lift your neck and eyes to the ceiling and your tailbone should also be towards the ceiling

Step 6: Hold on for a few seconds and then go for the cat pose by exhaling

Step 7: Lift your back towards the ceiling by pulling your belly inwards

Step 8: Rest your chin on your chest by holding the position and keeping your tailbone tucked in

Step 9: Try to keep your elbows and arms steady and avoid this asana if you have neck problems

6. Setu Bandha Sarvangasana or The Bridge pose

The Setu Bandha Sarvangasana is a reclined backbend and chest-opening yogasana. It is also called the bridge pose as when you finally hold the position it looks like a setu, i.e, a bridge. This asana is generally practiced at the end of the yoga session after you warm up your spine. Use a yoga block while practicing this as it helps you to uplift the body and give support to the back. 

How to do this asana?

Step 1: Lie on your back. Bend both the knees and place the feet flat on the floor with hip-width apart

Step 2: Keep your arms on the side with your palms facing down. Try to lightly touch your heels with your fingertips. But it's okay even if you are not able to touch

Step 3: Press the feet into the floor and with the support, inhale and lift the hips towards the ceiling

Step 4: Squeeze the knees together and hips apart

Step 5: While your hips are lifted, simultaneously, with the support of your arms and shoulders, slowly lift your chest too

Step 6: Hold the position for a few breaths

Step 7: Now exhale and slowly go back to your normal position and repeat it another 10 times minimum

7. Balasana or the Child Pose

The Balasana or the child’s pose is a nice and gentle way to stretch various parts of your body. After running from one vendor to another, standing and looking after the decor, you are tired and the joints of various parts may need stretching. What better asana than the child’s pose to get rid of the tightness and the back pain you might be having from the hectic planning. This asana is yoga’s most significant resting posture. 

How to do this asana?

Step 1: Start with the position on all fours, with your knees under your hips and your wrist under your shoulders

Step 2: Spread your knees apart as wide as you can go but make sure to keep both of your toes touching each other

Step 3: Bring your belly towards the thighs and that way automatically your forehead will touch the floor. If you are not able to touch the floor then use a yoga block as a support for your forehead

Step 4: Relax your shoulders. Now stretch your arms in front of you with the palms facing the floor and stretch as much as you can while taking normal breaths

Step 5: Hold the position as long as you can and then slowly go back to your normal position

Also Read: 9 Yoga Asanas For Brides To Deal With Pre-Wedding Jitters


Above mentioned yoga poses are super easy and will help you to get rid of any kind of anxiety or unnecessary stress and will keep you in shape during the wedding planning. It is very easy to not take care while you are working hard for your own special day and it is ok if you are not able to do a hardcore workout. Practicing these simple yoga asanas can also help in keeping your body in a groove and not get lethargic. And the new era brides do not want to just be busy with the planning and just do the rituals for their namesake and not eat the wedding delicacies, they also want to have fun and chill a bit. They also would love to have that lip-smacking brunch spread with the other family members.

These are moments that will never return so why not enjoy them to the content of your heart. And Yoga would also help you calm your nerves as the hectic schedule might take a toll. And girl you do want to look the best on your day, so start taking out time for yourself to practice these asanas. Max to max half an hour, a mat, and an open space are all you need.

Edited By: Neha Garg Ahuja

About Author

Gayatri Guha

Her love for fashion, weddings, and lifestyle is the inspiration behind her unfiltered writings. Most of the time, you will find her looking at the happy, twirling brides and being in awwww of them. 

Loves her me-time, and mostly sleeps while watching movies. 

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