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Yoga

Yoga for Belly Fat

7 Effective Belly Yoga That Everyone can do :  Let’s see the video on how to perform this practice in sequence 

Click on the link given for the video : 👇

Yoga to reduce belly fat

WHEN BRAIN AND BELLY IS HEALTHY , YOU ARE WEALTHY !

Let’s get into detail about the Posture – 

Bhujangasana (Cobra pose)

Bhujang – ” snake ” , Asana – ” pose ”  Open the heart and roll the shoulders down to promote flexibility in Cobra pose by laying down on your stomach inhale through the Nostril , place your hands on the floor near your chest with the shoulders straight , look in front and exhale – continue to perform and breathe in , breathe out as per the flow .

Benefits :

  • Strengthens the spine 
  • Improves Digestion 
  • Reduces belly fat 
  • Improves Circulation
  • Strengthens the arms and shoulders 
  • Improves flexibility 
  • Decreases the stiffness of lower back 
  • Relieves stress.

Salabhasana (Locust pose)

 It is a simple posture ,hold it with 4-5 breaths – Lie on your stomach and lift your leg up as high as you can – hold it as long as you can If you are pregnant don’t perform this  posture.

Benefits :

  • Stretches the entire body 
  • Reduces belly fat 
  • Strengthens the glutes , back and leg muscles .
  • Stimulates the abdominal organs.
  • Opens the chest and shoulders.

Dhanurasana (Bow pose)

Begin this pose by laying down on your stomach – lift your leg up as high as you can , hold your heels with your hands , continue to breath in and out.

Breathe more into the back of your torso , just make sure you go with the  flow of your Breathe in each posture you perform . Hold this pose for 20-30 secs and relax You can do this practice as many times you want , just make sure you perform it gently .

Benefits :

  •  Improves posture 
  • Stretches the entire front body 
  • Reduces belly fat 
  • Strengthens the back muscles

Phalakasana (Plank pose)

Nurture your love – hate relationship with the popular plank pose beginning it by breathing in through nose into downward facing dog pose exhale, put your heels straight by pressing your front thighs up towards the ceiling – Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft – continue to take breaths while performing the plank pose – keep your back straight always , you can perform this practice as many times as you can by holding this posture for at least 30 secs.

To know more practically watch the video given for every posture in sequence 

Benefits :

  • Strengthens the arms , wrists and spine
  • Tones the abdomen 
  • Improves the posture 
  • Heightens metabolism 
  • Reduces back pain
  • Improves Balance
  • Boosts mood and relieves stress 

Navasana (Boat pose)

The most well – known poses for core strength  Begin the posture by laying down relaxing on your back , lift your legs up and gently lift your Upper body as well – spread your shoulders blades wide, keep your breathe easy and engage your hands and your entire body in the flow , look straight in front and exhale  Complete the set of this posture for better Balance and improved metabolism as many times as you can by holding it for at least 20-30 secs 

Benefits :

  • Improves Digestion
  • Helps relieves stress
  • Strengthens the abdomen , hip flexors and spine
  • Stretches the hamstring

Pavamuktasana (Wind relieving pose)

Excellent pose for releasing abdominal gas ,lie on your back with your feet together and arms besides your body – breathe in deep , bring your right and left knee towards your chest – press your thigh on abdomen with clasped hands – Exhale  – Hold it as long as you breathe in and out  Complete the set of pose as many as times you can by holding it at least for 20-30 secs 

Benefits :

  • Eases tension in lower back 
  • Relieves constipation and gas 
  • Tones the legs and arms 
  • Enhances blood circulation in the hip joints
  • Massages the intestine and other abdominal organs.

Leg movements

Moving your leg connected with your abdomen organ will help you to reduce belly fat by breathing in Lie on your back  – Rest , Gently lift your right as well as left leg up in the sky – bring near your chest straight and exhale Go back and repeat the same for 10 times at least  Continue to take breaths 

Benefits :

  • Tones your abdomen
  • Improves Digestion 
  • Reduces belly fat 
  • Strengthens your legs 
  • Reduces back pain 
  • Improves Balance 

While practicing yoga on regular basis , eat healthy food and avoid all the processed foods to well maintain your lifestyle  Look at your whole body and stay independent by thinking positive , eating positive and working out positive which is equal to a Positive Energy .

Positive Energy = Healthy Lifestyle 

I am sure you find my article and video beneficial  Try to apply it in your daily life and live a beautiful healthy life Thank You So Much 

Categories
Yoga

Yoga for Peace Of Mind

WE ARE ALL IN THE LACK OF PEACE and think as if these spiritual practices are for the elder people as such senior citizens – it is absolutely incorrect  – As early as you perform these practices – you will reach at the level of your life those who can’t – people of your age range 

Spirituality is the route to the life 

Trust me ! I practice these pranayama , hatha yoga , vinyasa and kriyas as well which leads to a calm mind 

Hence Strong Body = Strong Mind 

Do Read it – I am sure you will find it helpful

Peace is a destination of absolutely doing nothing instead putting efforts to relax a mind taking away usual thoughts,worries and constant thinking replacing with an act incurring happiness within you .

Learn To Live In A Present !

To Experience the peace of mind celebrate each season of your occurrence beautifully by practicing YOGA

Nadi Shuddi ( Nostril Breathing ) : It is simple pranayama technique having many benefits if performed consistently  Nadi – ” subtle energy ” , Shuddi – ” cleansing ” In short it clears all the blocked energy channels thus calming the mind .

Why you should practice Nadi Shuddi – 

  • It relaxes the mind hence prepares one to come in the meditative state .
  • Regular practice will help you reduce all your breathing problems thus leading a happy and peaceful life.

INHALING through the left nostrils triggers the relaxation response INHALING through the right nostrils stimulates the fight response 

How to do – 

  • Sit comfortably with your spine erect and shoulders relaxed 
  • Close your eyes 
  • Remember perform this practice on an empty stomach or after 2 hours of your meal 
  • Keep your gentle smile on your face 
  • Place your left hand on the left knee , palms open to the sky or in the chin mudra ( description given below ) 
  • Place the tip of the index and little finger of your right hand in between tor near the eyebrows , tuck your forefinger and middle finger in and thumb finger on the right nostril Breathe In Gently – Hold the breath for few seconds as long as you can – breathe out within the same nostril ( right nostril ) 
  • You can even make variations by breathing out from the opposite nostril placing index and little finger on the  left nostril – Remember if you are doing so Inhale From the same nostril you exhaled before 
  • Similarly perform this practice by placing your little and index finger on the left nostril – Breathe In 
  • Exhale within the same nostril or opposite 
  • Complete the  9 such rounds by alternatively breathing through both the nostrils . 
  • Keep your eyes closed throughout and continue taking long , deep breaths without any force or effort 
  • Once you complete 9 rounds begin with the other hand now 
  • Place your right hand on your right knee in the chin mudra 
  • Place the tip of the index and little finger of your left hand in between or near the eyebrows ,tuck in your forefinger and middle finger and place your thumb on the left nostril – 
  • Take a deep breath inside 
  • Hold the breath as per your level 
  • Exhale within the same nostril 
  • Or breathe out through the opposite nostril ( right nostril ) by placing a little and index finger on the right nostril , remember if you are doing so Inhale from the same nostril you exhaled .
  • Complete 9 such rounds gently don’t pressurise , perform it lightly – with your eyes closed .

Benefits of Nadi Shuddhi – 

  • Excellent Breathing 
  • Rid of respiratory problems 
  • Releases stress 
  • Maintains body temperature 
  • Clears toxins 
  • Helps to balance Hormones

Instructions to perform well – 

  • Don’t force to breathe in and out – Do it gently at the slow pace as per your convenience 
  • If you are suffering from cold and fever avoid performing pranayama – Nadi Shuddhi 
  • Sit straight always 
  • Don’t open your eyes 

It is a good idea to mediate after you perform Nadi Shuddhi pranayama 

Dhyana Yoga (Meditation) : Dhyana is the “seventh ” of Patanjali’s eight limbs of yoga . It is a process of Feeling you deep inside , your soul , your voice ,your breath and everything around you – within you with closed eyes  – Proper and Consistent Practice of Meditation will allow you to gain energy in your body – mind mentally to view the things around you and within you .

Enjoy the action of absolutely doing nothing by applying different types of meditation according to your choice and level  – However basically there are four types of Meditation 

1 . Focus Meditation : It is the practice of noticing and listening to the sound of your breath irrespective of any body  reaction sitting erect feeling a beautiful sound inside you , letting go of every noise around you , calm down your mind though finding a lot of disturbance – however focus Meditation is a tough practice of feeling Deep voice inside you in a tough place – Crowded place 

How to do : 

  • Find any tough place you want to be 
  • Sit Straight comfortably 
  • Close your eyes 
  • Back erect 
  • Inhale deep 
  • Notice the sound of your breathe 
  • Exhale 
  • Breathe in 
  • Feel the beauty of your breath
  • Hold Your Breath 
  • Exhale 
  • Keep Going 

Benefits of Focus Meditation : 

  • Creates an awareness of everything around you 
  • Better Attention 
  • Relief from anger 
  • Stress Relief 
  • Improved Patience 
  • Self Confidence 
  • Happiness 
  • Peaceful Nature 
  • Quick Decisions
  • Emotional Intelligence 
  • Better Sleep 
  • Prevents depression
  • Mind clarity 

Dhyan In Itself Creates Happy Hormones leading Happy and a Peaceful Journey Of Life !

2 .    Mindfulness Meditation : It is a mental training practice that teaches to slow down the thoughts , let go of negativity and get into a positive thought- executing a positive sound inside by consistently speaking in a mind , focusing more on the breath with a positive attitude – calm Your Body and mind as well in result creating a positive awareness .

How to do :

  •  Find a comfortable place to practice this training – go out involve yourself with the beautiful nature if possible or else perform this awesome dhyan in a dark room 
  • Sit Straight with a erect back 
  • Sit in any Posture as per your comfortness – 
  • Close your eyes 
  • Take a deep breathe inside 
  • Feel the sound of a beautiful air – nature – leaves moving – raindrops – 
  • Exhale 
  • Take a deep Breathe inside 
  • Notice to the sound of your breathe 
  • Exhale 
  • Breath Normal 
  • Look Yourself inside 
  • Exhale 
  • Breath Normal 
  • Listen your inner voice 
  • Exhale 
  • Take a deep breathe inside 
  • Create a positive attitude 
  • Observe 
  • Speak in the mind 
  • Exhale 
  • Beautiful 
  • Now Keep Going 

Benefits of Mindfulness Meditation : 

  • Improves concentration 
  • Calm mind 
  • Positive Attitude 
  • Inner Peace 
  • Stress Relief 
  • Emotional Intelligence
  • Quick Decisions 
  • Better sleep 
  • Prevents anxiety
  • Improved Moods 
  • Mind clarity 

3 .    Mantra Meditation :A Mantra is a word or phrase that is repeated during meditation . Mantras can be spoken ,chanted in the mind  It serves as a kind of mental protection against unwelcome distractions or Emotions – It is used to focus the mind and heart connected with the divine both within and around you.

How to do : 

  • Find a comfortable place 
  • Sit straight and close your eyes 
  • Feel the peace by chanting Om Shanti Shanti Shanti Shanti ……….or any mantra of Your Choice eg OM OM OM OM OM ……….
  • Focus on the Breathe too 
  • Take a deep breath inside 
  • Chant the mantra as well 
  • Hold the breath 
  • Exhale 
  • Keep Going 

Benefits of Mantra Meditation :

  • Relax Mind 
  • Positive Vibes 
  • Relief Stress 
  • Alleviate Anger 
  • Inner Peace 

4 .   Movement Meditation : Sometimes we find difficulty in sitting and holding a Posture for the long time – so here we have another type of meditation – Moving Meditation wherein you can move around – walk or practice any Asana you like in a sequence with the closed eyes focusing on breathes – letting go off all the emotions and tensions – feeling happy and peaceful inside connecting yourself with the nature . You can practice any sequence of Asanas or simply standing while Practicing arm Rotations, neck Rotations , shoulder movements etc 

Benefits of Movement Meditation : 

  • Rid of stiffness in the body 
  • Activeness 
  • Improved attention 
  • Better posture 
  • Inner peace 
  • Better sleep 
  • Reduces stress level 
  • Reduces any Physical pain 
  • Boosts immune system 
  • Lowers blood pressure
  • Increased Blood Flow 

Sitting postures of Meditation : 

  • Sukhasana ( Easy Pose ) –

            It is a simple cross – legged sitting asana in Hatha Yoga which eliminates stress and anxiety calms the mind .

  • Half Lotus Pose –

It is a seated posture that opens the hips and stretches the knees and ankles . Begin by sitting on the yoga mat in an easy Pose with your legs crossed . Sit straight , Place your right thigh on the left thigh – toes facing towards the navel  Release – feel easy .

  • Vajrasana ( Diamond Pose ) – 

Easiest asana to perform but challenging to sustain for the long which stimulates the vajra Nadi and facilitates digestion  It also strengthens the lower back , thighs and legs . All you have to do is sit on your heels with the straight posture and upright spine – Make sure your feet rest flat on the ground .

  • Virasana ( Hero Pose ) – 

It is a basic kneeling pose can be performed an alternative to other seated postures such as padmasana. Keep your knees together and spread the feet apart to make the room for your butt to come down to the floor between them- Make sure knees stay together .

  • Padmasana ( Lotus Pose ) – 

It is cross legged posture putting each thigh on the opposite leg which helps deepen meditation by calming the mind , improving blood circulation and reducing menstrual discomfort – Make sure if you are used to yoga – intermediate / advanced level then only perform this asana .

Mudras : 

  • Gyan Mudra ( Chin Mudra )- It is a mudra practiced for thousands of years which brings peace,calms mind 
  • It eases depression and tension.
  • In Kundalini Yoga Gyan Mudra is practiced with the hands resting on the knees ,elbow straight 
  • Connect the thumb and forefinger – tip to tip , others fingers relaxed and Straight .
  • You can add this mudra in any practice of Meditation – mantra – focus – mindfulness meditation 
  • Dhyana Mudra – It is a popular and widely practiced hand gestures in any stable seated posture such as sukhasana , padmasana 
  • It is performed by resting the right hand on the top of the left hand ,palms facing up and the thumbs slightly lifted so that the tips touch one another 
  • This can be performed by anyone daily for at least 30 minutes 
  • It is also called as yoga mudra or samadhi yoga 
  • Ganesha Mudra- The Hindu deity who removes the obstacles 
  • Relieves the stress and lifts your spirit 
  • This practice deepen the pose by chanting the ganesha mantra – ” Om Gam Ganapatayei Namah
  • Brings your palms in a prayer mudra joining palms together ( Anjali Mudra )
  • Swivel your hands so that your fingertips point towards opposite elbows,with your right palm facing your heart 
  • It will boost your confidence by calming your mind , relaxing the entire body – finding inner peace and happiness within.
  • Vayu Mudra – To overcome concerned health issues , one of the yoga practices called Vayu Mudra is being used from a long ago
  • Vayu – ” Air ” , Mudra – ” Gesture ” 
  • It is a yogic hand gesture or symbol to equalize the Air Element in the body achieved by folding a fore finger pressing at the base of the thumb and extending the rest of the fingers .
  • Benefits – Overcome of Gastric Problems ,Builds Immunity , Recovers Peace Of Mind .
  • Buddi Mudra – It is a simple yoga hand technique designed to balance the water element in the body improve mental clarity 
  • To perform this mudra , the tip of the little finger and the tip of the thumb touch with the light pressure and rest three fingers remains to be straight 
  • Benefits – Digestive Issues , Skin Disorders , Positive Energy. 

Do ‘s and Don’ts Of Meditation : 

Do’s –

Sit comfortably in a posture back erect. Practice this act on an empty stomach or perform it after 2 hours of your meal. If possible practice it in the dark room or in the fresh air outside under the trees – near the hills

Don’ts –

Don’t perform this act following meal. Try not to listen to any music while doing this practice. Don’t open your eyes unless you complete the practice. Avoid tight clothes. Keep electronic gadgets far away

Use of the objects : 

You can use cushion for keeping under your hip which will help you to hold the Posture for long  – Else you can use a chair – leading a straight erect posture .

I hope you find my content beneficial to you  – Kindly share it with your elder ones , adult and to all your loved ones  This practice is applicable to everyone beginning from the young age to senior citizen 

Thank You So Much For using your precious time for going through my blog  Make sure you add this routine in your daily life  Which is really a route to your life. Any queries feel free to ask me in the comment box or email ( contact details given in the contact tab )

Categories
Yoga

Watch “12 Steps of Surya Namaskar – Count of 12 ( for more details you can visit our website homasana.com” on YouTube

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Yoga

Watch “12 Steps of Surya Namaskar in Detail ( To know more visit our website – homasana.com” on YouTube

Categories
Yoga

Surya Namaskar Yoga Steps in detail ( Sun Salutation )

https://youtu.be/b3s0rbyEY2Q

This article is all about the best yoga named Surya Namaskar (Sun Salutation in English) proudly originated in India.

Having a healthy lifestyle is everyone’s motive and dream. Everyone wants to live healthy but they can’t find time for them., So this article is specially written to those who really want to be healthy but it is tough for them to find time.

Surya means “Sun” – Namaskar – “Salutation”

It is a yoga Practice originated in Hatha Yoga in the 19th Century containing 12 beautiful asanas – from arch to standing forward, bend into downward facing dog pose etc and so many variations of 12 powerful poses. Every set of pose is associated with different mantras including Sivananda Yoga, each step of twelve graceful asanas has the name of God Surya – Sun.

Best time to do Surya Namaskar?

It should be usually performed during sunrise on an empty stomach by completing the set of 12 asanas as many times as you can, if you are a beginner you can start by completing each set 3 or more times.  If due to any reason you fail to perform sun salutation during sunrise – It’s absolutely alright you can do it in the evening time as well but on an empty stomach.

Who Should Not Do Surya Namaskar?

1) Pregnant Women should not perform this activity after the third month of pregnancy .

2) Patient’s of high blood pressure Should avoid this practice.

3)People seeking a back problem should not perform this activity.

4) Patients of Hernia (weak points in intestine, organs , stomach) are warned against this practice.

What speed Should I Follow for Sun Salutation : 

Surya Namaskar No Doubt it’s a great workout for the entire body – stretching , flexibility and toning the muscles hence it is important to know at what speed Should you follow for every asana you Practice .

Use the Breath as an effective tool in slow movements to bring the body, mind and breath in harmony and enjoy a complete meditative experience – hence go with the flow of your breath – Inhale pose and exhale whereas if you are performing surya namaskar as a warm up routine you can do it at fast pace or else go slow and move Gently.

Benefits of Doing Surya Namaskar

Well it’s a Workout for entire body one that doesn’t require use of any equipment – When done in the right way and at the right time , 

Surya Namaskar can totally change your life, it may take some time to showcase results but you will soon find your skin detoxed like never before

  • Helps lose weight
  • Improves metabolism
  • Boosts Blood Circulation
  • Better Digestive system
  • Glowing Skin
  • Ensures regular menstrual cycle
  • Brings down sugar level down
  • Improves Memory
  • Proper Functioning of Nervous System
  • Efficient Inhalation and Exhalation Process
  • Helps your body detox
  • Improves your sleeping pattern
  • Calms down your mind – giving you a better and a peaceful sleep
  • Battles Insomnia
  • Stay in Shape Naturally

How much calories you burn by doing this practice of Surya Namaskar

One entire round burns 13 calories however initially you can start completing 4 or more rounds as per your level  – Technically you burn 140 calories in 10 minutes of performing Sun Salutation.

12 Powerful Poses of Surya Namaskar Step By Step :

  • Pranamasana (Prayer Pose) : First Posture to begin with standing upright on your mat ensuring that your feet are placed closed to each other.
  • Take a deep breath , expand your chest and relax your shoulder.
  • During Inhalation, raise your arms from the side and while exhaling join both your palms together as if you are praying.
  • Hasta Uttanasana (Raised Arms Pose): Ensuring both the palms joined together and taking a deep breath inside – Lift your arms slightly bent backward ( Your Biceps must stay close to your ears).
  • Hasta Padasana (Standing Forward Bend):Breathe Out and bend forward from your waist.Try to touch the floor with your hands. However ensure that your spine remains Straight. While practicing exhale slowly and thoroughly.
  • Ashwa Sanchalanasana (Lunge Pose) : Bend your knees slightly, so that the palms can rest on the floor beside your feet . Inhale , bring your right knee towards the right  side of your chest and stretch your left leg backward . Exhale, Raise Your Head and look forward .
  • Chaturanga Dandasana (Plank Pose) : Inhale, bring your right leg back as well.Now both the hands will be right under your shoulders ensuring your body is parallel to the ground Exhale If you find any difficulty in performing this asana due to back pain or other reason , you can make Variations and instead practice downward facing dog pose (Adho Mukha Svanasana) 
  • Ashtanga Namaskara (Eight Limbed Pose) : Bring your knees down towards the floor.Rest your chin on the floor and keep your hips suspended in the air.
  • Bhujangasana (Cobra Pose) : Rest Your legs and trunk flat on the ground.Place your arms near your chest , Inhale with a raised hood.
  • Adho Mukha Svanasana (Downward Facing Dog Pose) : Place your palms and feet where they were before in Bhujangasana and Inhale – Gently lift your hips – forming an inverted “V” Straighten your elbows and knees – Look towards your navel – Go with the flow of your breath and Exhale
  • Ashwa Sanchalanasana (High Lunge Pose ) : Exhale bring your right foot forward near your chest and stretch your left leg backward straight look forward – Inhale
  • Hasta Padasana (Standing Forward Bend): Breathe Out and bend forward from your waist.Try to touch the floor with your hands. However ensure that your spine remains Straight. While practicing exhale slowly and thoroughly.
  • Hasta Uttanasana (Raised Arm Pose): Inhale and come up Straight join your palms and raise your arms above your head slightly Bend Backward move gently
  • Pranamasana (Prayer Pose): Breathe Out – stand straight with both the feet close to each other, relax and lower the arms, join your palms in front of your chest, take a deep breath inside and exhale.

Instructions For Beginners :

  • If you find pain in your knees while practicing standing forward bend – you are free to bend your knees
  • While performing downward facing dog pose you can make Variations by lifting your hip on your toes or else bend your knees
  • Make ensure that your back is straight while practicing plank or else you may find pains and injury on your back – Remember Keep Your Back Straight Always
  • Practice each asanas as per your level of flexibility 
  • Don’t stretch too much either and perform it at a slow pace gently.

To avail maximum benefit of Surya Namaskar perform 12 sets of these asanas Every day that is six rounds on your right leg and other on your left leg

INHALE THE FUTURE EXHALE THE PAST !!

Surya Namaskar Yoga is a peaceful journey towards peaceful and healthy life with lots of silent pains ! 

RELAX YOUR BODY – CALM YOUR MIND !!

Be Presentable To What Is Happening Right Now  – Lead A Happy And A Peaceful Life Forever !!!!!!

https://youtu.be/64h2egGUmmg

FAQs

1)How many Surya namaskar should be done?

Ans : It’s really good to Practice at least 12 rounds daily – if you are a beginner you can begin with 3 or more rounds and gradually increase to as many as you can comfortably do (even 108 rounds ) .

2) I am 60 + years old. Can I     practice Surya Namaskar ?

Ans: Yes you can practice if are not really new to exercise  – But if you are new to physical activity then start your day with some walking and gradually begin with Surya namaskar performing gently.

3) Can I practice Surya namaskar during menstruation ? Ans : It can be practiced if there is no heavy bleeding or cramping . Remember not to perform in a fast manner.

4) Can a women do Surya namaskar ?

Ans: Regular practice of Surya namaskar helps women regulate irregular menstrual cycle and also brings glow to the face hence it is awesome workout to begin with for everyone especially women .

5) Is Yoga mat necessary for Yoga ?

Ans: Yoga mat is important enough to practice Asanas Comfortably and safely – It represents the space in which our minds might experience some relief from the stress.In addition , a special mat determines your personal space- Yoga mats helps practitioners to keep their hold strong on the surface due to its anti-slipping nature subjected to cramps and fatigues. Hence yoga mat is quite necessary to practice yoga Asanas.

Thank You So Much for your time 

Make sure you apply this practice in your daily schedule . If you find my blog and content beneficial to you and your body  – Do like and follow my site – If you have any queries feel free to ask me in the comment box or else mail me (Contact details given in my contact tab)