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Yoga

Simple Exercises to reduce arm fat at home.

Many people have the fat accumulated in this region.The whole body is normal but your arm may be on the heavier side .

Just follow these simple and effective 3 yoga exercises for arms and look sexy by wearing sleeveless tops and spaghetti .

Be happy if you are doing so.There is no need to be a part of the gym , you can perform these Exercises at home, only you need to practice it consistently .

These exercises are designed for everyone which can be done at every level without any need of equipment and irrespective of any allergies or ache .

With the appropriate exercise , nutrition is equally important however eat healthy – consume proteins , carbohydrates , vitamins according to your weight and other factors such as age , height etc .To know about how much to eat Protein , carbs , fibre etc – you can Analyse your body by own or else if you don’t have much idea of how much to Consume , contact to the nutritionist , you can even even ask me I will help you to get fit – Get Your Veg Diet Plan ( Google Form Linked shared ).

Get your Veg Diet Plan

Watch the given video link and do it along – Thank You

Arm Rotations : 

  • Stand straight with your feet apart.
  • Keep your hands on your shoulders.
  • Rotate your arms in the clockwise direction.
  • Complete the entire set about 15-20 times as per your comfortness.
  • Repeat the same routine in the anti-clockwise direction.
  • This is a simple exercise which can be done even during warm up at a fast pace and can also be included in the yoga exercises at a slow pace .

Arm Circles :

  • Stand with your feet – shoulder width apart and extend your arms parallel to the floor.
  • Circle your right arm using small controlled motions , gradually making the circles bigger until you feel a stretch in your triceps.
  • Complete the entire set of 10-15 times as per your comfortness.
  • Revere the direction of the circles and follow the same.
  • Repeat the entire routine with the other arm – left arm.
  • Complete the entire set of 10-15 times again in the clockwise and anti-clockwise direction as well.
  • Feel the stretch.
  • Practice it gently.
  • This exercise will not only lose arm fat but will also strengthen your arms.

Arm Movements :

  • Stand erect with the feet apart
  • Place your arms in front in the anjali mudra.
  • Tuck your fingers in.
  • Bring your arms towards your side, take a pause and again back to the prior position ( front).
  • Repeat the entire set by 10-15 times as per your comfortness.
  • Move your arms gently and feel the stretch.

These were the few quick exercises which can be carry out anywhere without any equipment or weight lifting designed especially for the people who aren’t use to any prior workouts.

Thank You So Much 

Suggestions appreciated.

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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 )

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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

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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)

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Yoga

Watch “Basic Yoga Asana Routine In The Morning for Everyone” on YouTube

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Watch “Yoga Warm Up Exercise For Everyone” on YouTube

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Yoga

What Is Yoga ? When to do Yoga ? Who can do Yoga ?- Pretty Benefits Of Yoga !! – Yoga Warm Ups exercises and Yoga Asanas For Everyone –

What is Yoga ?

Yoga is an attractive word which means “UNION “-,- means it takes – you to ultimate awareness however essentially yoga is not an art but an essential lifestyle which brings you to the reality.

To know more 👇

Yoga is an activity of absolutely doing nothing (Meditation) or may be moving and doing something (Movement Yoga) however connecting your soul towards God.-.

  • The Yoga is a mental as well as physical activity performing beautiful asanas.
  • Yoga has a very ancient history. It is populated in India for 5000 years.
  • It is a combination of many activities those are – breathing techniques-, body movements, meditation, mindfulness and relaxation-.
  • It’s an act of feeling you inside, observing your breath-, sound of your breath thus it’s all about love among you, your soul and God.
  • It’s a spiritual activity though always carry this word inside you leading power to alter the course of your life,-, give you the strength and joy that can never be snatched away by this world.-.

All in all we can stay our MBS healthy just by doing YOGA

MBS means Mind Body Soul

Who Can Do Yoga ?

Yoga is for everyone,-,it’s not like you can’t do 

If  you really love yourself.-.

If you really want to connect your soul to god,-,

Yes so if you really want to know answers to all your questions,-,

Oh God So You Are In Trouble,-,You Find Yourself always in an irritation ‘al  mood , angry mood .

If you want to feel good 

If you want to overcome all your stress and emotions 

If you want to feel joyful 

Then YOGA IS FOR YOU 

We are all going through some ups , downs , Worst Happenings , feeling low , feeling anxious However YOGA IS FOR EVERYONE 

YOU CAN DO IT 

FEEL YOU ,-, NOTICE THE SOUND OF YOUR BREATH ,-,NOTICE THE SOUND OF YOUR SOUL AND CLOSE YOUR EYES SIT STRAIGHT WITH YOUR BACK ERECT AND LETS TAKE  A COUNT. 

                  5…….

                  4…….

                  3……..

                  2……..

         AND 1……..

INHALE (BREATHE IN)

Hold Your Breath For Few Seconds As Per Your Capacity.-.

 And 

EXHALE (BREATHE Out )

“‘

Take a DEEP BREATHE INSIDE

Hold Your Breath For A While as Per Your Capacity .-.

AND 

OUTSIDE

“‘

WONDERFUL YOU ARE GOING GREAT !!!

WOWWW , NOW FEEL YOU 

IGNORE ALL THE TENSIONS , EMOTIONS AND ALL YOUR SORROWS .

TAKE A DEEP BREATHE IN

Hold Your Breath Again 

AND

OUT

“‘

SO BEAUTIFUL 💗 

LISTENING TO THE SOUL !!!!!!!!!!

NOTICING THE SOUND OF YOUR BREATH !!

INHALE 

AND 

EXHALE !!

You Rocked It Seriously 👌 

When To Do Yoga ?

Perfect Time to perform Yoga is obviously early in the morning on an empty stomach or after 2 hours of your meal ( you can consume a light meal if you feel hungry )if you wish to shower before doing yoga then it is awesome .You can even Perform this activity in the evening time as well but on an empty stomach.

Do it with a joy and love !

Begin your day with performing Yoga Asanas and Meditation at least 20mins. Else if your Working hours seems different you can do yoga at different times on different days of the week Ensure Letting YOGA fit into your schedule instead of trying to work your schedule around .

20 Pretty Benefits Of YOGA 

  • Major benefit of yoga is you will always feel calm and relax even attempting lots of work load .
  • It will help you to relief your back pain.
  • Help in maintaining Balance .
  • Create an Awareness about what is happening around ( Increased Focus ).
  • No Breathing Problems.
  • Helps in Weight Loss .
  • Builds Strength .
  • Increases Your Blood Flow .
  • Aids In Constipation and other digestive issues.
  • Boosts Immunity.
  • Betters your Bone Health .
  • Ups your Heart Rate .
  • Makes You Happier .
  • Relax Your System.
  • Better Sleep.
  • Increases Your Self – Esteem
  • Proper Posture .
  • Lowers Blood Sugar .
  • Peace Of Mind.

Basic Warm Ups and Easy Asanas To Perform In Your Daily Life Which Will always lead a Healthy and A Peaceful Life !

You Can Perform These Yoga Warmup exercises and yoga sequence after you wake up .-.

https://youtu.be/ENjnOp8lDRU

I will hardly take 25 mins to complete the entire sequence  “Trust Me You Can Do It “

Kindly Read the Following Instructions – Below I have also attached the yoga Warm up video as well as Yoga Asana in sequence video for everyone .-.

Yoga Warm Up Exercises For Everyone

1)Neck Rotations : It is part of warm up of any style of yoga as it helps us to loosen up-, reduces the heaviness and stiffness around the shoulders -, back of neck -, eyes and head.-.

The easy and slow rotation of the  neck moving anticlockwise as well as clockwise along with the breath coordination helps us to lighten the head.-.( It Is Beneficial to the people who sit at one place for long hours or kind of job that puts strain at the neck and shoulders .-.

How To Do Neck Rotations :

  • Stand Erect With Both Your Feets Parallel to each other 
  • Close your eyes 
  • Shift your neck rotation starting clockwise motions .-.Find Your Inhale on the back side and then exhale on the front side of your rotation .-. A few more then will reverse the direction .-.
  • Now will perform the same in opposite direction.-.Shift your neck rotation starting anticlockwise motions .-.Find Your Inhale on the back side and then exhale on the front side of your rotation .-. Few More .-.
  • Shift your neck in front gently – inhale .-. Move your neck towards your right -exhale .-. Perform this warm up more 2 times and done .-.
  • Moving ahead Inhale and Look Up in the sky and Exhale back in front gently .-.Breathe In Look Down and Breathe Out In Front .-.( Up And Down ) Few more .

2) Shoulder Movements : It’s a least stable joint in your body .-.Many people sit at one place for hours and there’s limited usage of hip and shoulders .-. A limited shoulder range of movement makes it difficult to throw an effective cross or hook.-.To makeover the entire muscle for better Balance and joint stability ,you have to work it through a ful range of motions .-. 

Let’s take a look on how you can incorporate range-of-motion exercise to improve your shoulder motion.

How To Do Arm Circles :

  • Hold your arms straight out from your sides and make circles with them .-. Rotate Forward For 10 times and after in a reverse direction .-.( Start With Small Circles and move it gently )

How To Do Shoulder Stretch :

  • Stand upright and cross the right arm across your body ,-.hold your right elbow with your left hand and slowly press it towards your left shoulder until you feel a gentle stretch,-.Hold for 10 secs and repeat the same with the left arm across the body .-.

How To Do Shoulder Rolls : 

  • This is an extremely simple yet effective exercise .-.
  • Sit / Stand Erect .-.Do not hunch forward .-.
  • Roll your shoulders up towards your ears and then back down in a smooth forward circular motion.-.
  • Repeat this 10 times 
  • Reverse the direction to roll your shoulders in a background circular motion.
  • Repeat it 10 more times.

3) Wrist Rotation (Manibandha Chakra ) :It increases the flexibility of your joints and develops the strength .-.This Warm up is probably done before some yoga Asanas.

 How To Do Wrist Rotation :

  • Straighten the arms in front of you .-.
  • Make a fist with your hand tuck your thumb inside your fingers.-.
  • Starting with the right hand first making wrist rotations .-.Inhaling the fingers are turned upwards and exhaling the fingers downwards.-.
  • While taking slow deep breaths ,rotate your wrist in both the directions (5times)

4)Hip Circles :  It helps to loosen the lower back and hip muscles , strengthens the core and trims the waist .

How To Do Hip Circles :

  • Stand straight with your feet a little wider 
  • Place hands near your waist
  • Slowly rotate your hips 
  • Complete a set of 30 in one direction and then switch to the opposite direction

5)Knee Circles : It helps in overcoming stiffness and pain in knees and ankles.

How To Do Knee Circles :

  • Stand straight with your feets together and knees bent .
  • Place your hands on the knees and slowly rotate them making small circles .
  • Complete the set of 10 in one direction and then switch to the reverse direction .

6) Ankle Circles : It loosens all the connective tissue in the ankle joint and strengthens the muscles, Reduces pain in ankles , Improved Balance and Stability .-.

How To Do Ankle Circles :

  • Place both the feets flat on the floor 
  • Lift one foot slightly in the air, point the toe and rotate the ankle in a small tight circle.
  • Complete the set of 10 in one direction and then switch to the opposite direction.-.

Healthy You Is Equal To Healthy Mind Which leads To A Healthy and a Peaceful Life 

Yoga Asanas ( for everyone )

https://youtu.be/HxTHxakGvPk

Sequence :

1) Arm Movements : Sculpting a Strong Upper Body Is Essential to overall fitness.To help you to live a healthy and active lifestyle , your workouts should include activities dedicated to exercising your arms , shoulders , chest.-.Arm Exercising impact positively on heart health as well.

How To Do :

  • Place your hands near your chest 
  • Tuck your thumb inside your fingers 
  • Move your arms and your fingers towards your side
  • Complete the set 2 times
  • Repeat the same moving upwards in the sky
  • Complete the set 2 times 
  • Now do the same moving forward straight in front of you with the count of 8
  • Complete the set 2 times again
  • Repeat the same moving downwards 2 times 
  • At the end place your hand near your chest.

For practical Training Do Watch My Video Given Below .

2)Namaste Asana : Nama Means bow,-,and ye means you .-. ” Bow Me You “This Gesture represents the belief that there is a Divine spark within us that is located in the heart chakra however it’s a deep form of respect .-.

How To Do :

  • Stand Straight With Erect Back 
  • Join Your Hands 
  • Place namaste near your chest 
  • Move namaste up , -, arms should be close to ears.
  • Hold this pose for 5 seconds
  • Now shift the same behind your head 
  • Hold the pose for 5 seconds again
  • To end shift the namaste posture up in the sky , arms close to the ears 
  • End the gesture by placing namaste near the chest.
  • Complete the same set 5 times 
  • Similarly will perform this same in a yoga sqaut posture ( Garland Pose )
  • Complete the same set 5 times 

End the gesture by placing both the arms down to the floor with head close to the floor (Child Pose )

3) Child Pose ( Balasana ) : Take a break , this pose is a restful and calming pose especially for spine.

How To Do :

  • Kneel on the floor 
  • Touch your Big Toes together and sit on your heels , -, then seperate your knees about as wide as your hips.
  • Lay your hands on the floor alongside your torso , palms up and release the front of your shoulders toward the floor .
  • Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
  • Stay in this pose from 30 seconds to 1 / 2 or more minutes.

4) Cow $ Cat Pose (Chakravasana ) :

Cat – Cow is a gentle flow between two poses that warms body and brings flexibility to the spine.It stretches the back torso and neck.-.Softly it stimulates and strengthens the abdominal organs.This sequence helps to develop postural awareness and balance throughout the body.-.

How To Do :

  • Start on your hands and knees with your wrists directly under your shoulders, and knees directly under your hip.
  • Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
  • Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift  chin and chest,-, and gaze up toward the ceiling.
  • Broaden across your shoulder blades and draw  shoulders away from ears.-.
  • Next,-,move into Cat Pose: As you Exhale ,-,draw your belly to  spine and round your back toward the ceiling.-.The pose should look like a cat stretching its back.
  • Release the crown of head toward the floor,-.but don’t force chin to your chest.-.
  • Inhale,-, coming back into Cow Pose, and then Exhale as you return to Cat Pose.-.
  • Repeat 5-20 times,-, and then rest by sitting back on your heels with torso upright.-.

5) Twists :

Spending hours at a time sitting at a desk can take a toll on your posture:- Your shoulders slump,-,your head tips forward,-, and your circulation stagnates. This helps in blood flow ,-, It includes challenging poses, so work steadily at your own pace. When you finish, you should feel stronger, more open,-, and more empowered.-.

6) Side Stretch :

Side bending yoga poses helps with opening the heart,-, hence can also form part of Heart Opening Yoga Sequence.-. Side Bend Pose stretches the side back opening the chest and the diaphragm muscle.-.

7) Garland Pose ( Malasana ) :

It Stretches the ankles,-, groins and back torso – Overcomes if any digestive Issues – Tones the belly .-.

8) Mountain Pose ( Tadasana ) :

It Improves your Posture and body awareness ,-, Strengthens your legs ,-,and establishes good alignment.-.You have to be aware of each part of your body and the role that it plays in stacking your bones and keeping your spine long.-.

How To Do :

  • Lift up your toes ,-, fan them out then drop them back down to create a wide,-, solid base.-. You can separate your heels slightly if your ankles are knocking together uncomfortably.
  • Let your feet and calves root down into the floor.-.
  • Engage your quadriceps and draw them upward,-, causing your kneecaps to rise.-.
  • Rotate your thighs inward,-, creating a widening of the sit bones.-.
  • Shrug your shoulders up to your ears .
  • Hold this posture by taking 5/10 breaths .
  • Inhale into chair pose.

9) Chair Pose ( Utkatasana ) :

It clearly works the muscles of the arms and legs,-, but it also stimulates the diaphragm and heart.-. It strengthens the ankles,-, thighs,-,calves and spine. Stretches shoulders and chest.-. Utkatasana stimulates the abdominal organs,-,diaphragm and heart.-.

How To Do :

  • Stand in Tadasana
  • Inhale and raise your arms perpendicular to the floor 
  • Exhale and bend your knees,-, trying to take the thighs as nearly parallel to the floor as possible 
  • Stay here for 30 seconds to a minute 
  • To come out of this pose ,-, straighten your knees with an inhalation ,-,lifting strongly through the arms.-.
  • Exhale and release your arms to your sides into Tadasana 

Hey ! So We Completed One Sequence of yoga of about 20-25 minutes .

Live A Beautiful And A Healthy Lifestyle !!

Categories
Yoga

Hello world!

How Are You ? I Hope You are Doing Well !

So A Small Introduction About Me

My Name is SAKSHI JHANGIANI

I am here to help you with health and wellness related questions ,To Make You Aware of Love Towards Yourself .

So , You Have Some Time To Love You Or No 樂
O o o ooo
Take A Moment And Think Upon ,are you satisfied with what you are into ,are loving to however enjoying your lifestyle .
Is your lifestyle a healthy one or unhealthy one .
Think Upon And Take A Moment In Observing Yourself , Notice Your Breathe , Your Soul ,Your Inner Voice ,Your Passion ,Your Skill and Your Heart ❤️

So what you decided are you gona work Entire day leaving love towards you .
Or you will take time to love you as well as manage your work-life .
It’s Upto You
How you Want To Live Your Day However An Healthy Lifestyle !!

Let’s Mediate For A While For Few Minutes , Observing Your Breath ,
Inhale ……….And
Exhale

Wonderful ❣️❣️
So what you actually did
Mediation 樂
Which is a Type Of A Yoga

You can enjoy your lifestyle by also performing movement yoga wherein performing asanas from your place.
Yes You Can
Every Can Do Yoga !

So My Goal Is To
Lead a Happy And A Peaceful Life Ahead and always Share The Same To You !

For Your Betterment
Keep in Touch With Me
Subscribe To My Site To Always Get Notified About My Yogablogs ,Yoga Asanas, YogaForYou ,Yogaforeveryone.

Thank You So Much ❤️
I will share you In detail about yog on my following website .