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    Adho Mukha Vṛkṣāsana (ah-doh moo-kah vriks-SHAHS-anna) adho mukha = face downward (adho = downward; mukha = face) vrksa = tree Handstand: Step-by-Step Instructions Step 1 Perform Adho Mukha Svanasana (Downward-Facing Dog Pose) with your fingertips an inch or two away from a wall, hands shoulder-width. If your shoulders are tight, turn your index fingers out slightly; otherwise arrange them parallel to each other. If you're uneasy about this pose, you're not alone. To ready yourself for and secure yourself in this inversion, firm your shoulder blades against your back torso and pull them toward your tailbone. Then rotate your upper arms outward, to keep the shoulder blades broad, and hug your outer arms inward. Finally spread your palms and press the bases of the index fingers firmly against the floor. Step 2 Now bend one knee and step the foot in, closer to the wall (we'll say it's the left leg), but keep the other (i.e. right) leg active by extending through the heel. Then take a few practice hops before you try to launch yourself upside down. Sweep your right leg through a wide arc toward the wall and kick your left foot off the floor, immediately pushing through the heel to straighten the left knee. As both legs come off the ground, engage your deep core abdominal muscles to help lift your hips over your shoulders. Hop up and down like this several times, each time pushing off the floor a little higher. Exhale deeply each time you hop. Step 3 Hopping up and down like this may be all you can manage for now. Regularly practice strengthening poses, like Adho Mukha Svanasana and Plank Pose. Eventually you'll be able to kick all the way into the pose. At first your heels may crash into the wall, but again with more practice you'll be able to swing your heels up lightly to the wall. Step 4 If your armpits and groins are tight, your lower back may be deeply arched. To lengthen this area, draw your front ribs into your torso, reach your tailbone toward your heels, and slide your heels higher up the wall. Squeeze the outer legs together and roll the thighs in. Hang your head from a spot between your shoulder blades and gaze out into the center of the room. Step 5 To start stay in the pose 10 to 15 seconds, breathing deeply. Gradually work your way up to 1 minute. When you come down, be sure not to sink onto the shoulders. Keep your shoulder blades lifted and broad, and take one foot down at a time, each time with an exhalation. Stand in Uttanasana for 30 seconds to 1 minute. We tend to kick up with the same leg all the time: be sure to alternate your kicking leg, one day right, next day left. Pose Information Sanskrit Name Adho Mukha Vrksasana Pose Level 1 Contraindications and Cautions Back, shoulder, or neck injury Headache Heart condition High blood pressure Menstruation If you are experienced with this pose, you can continue to practice it late into pregnancy. Don’t, however, take up the practice of Adho Mukha Vrksasana after you become pregnant. Modifications and Props One way to modify Handstand is to brace the crown of your head against a padded support placed on the floor between your hands. A supported head stabilizes your position and is a great confidence booster. But getting exactly the right height can be tricky: if the height is too low, your head won’t be braced; if it’s too high, your neck will get scrunched. Use a yoga block for a base, then pile two or more folded blankets (or a bolster) on top. How high you build the support will depend on the height and the length of your arms. Experiment with different heights until you feel like you have the right one, then position your hands on the floor to either side of it. Walk in from Adho Mukha Svanasana until you can brace your crown on the support and the back of your head against the wall. Then follow the instructions above for moving into the pose. Deepen the Pose Lifting the head to look at the floor is an advanced movement. Be sure not to jam the base of your skull into the back of your neck. Imagine as you lift your head that someone is holding a softball against the nape of your neck. This will help maintain the cervical curve. Also, to lift your head, initiate the movement by pressing your shoulder blades more deeply into your back. Brace your crown against the wall. Then take one heel away from the wall and strongly extend it toward the ceiling. Bring that heel back to the wall and do the same with other. Finally try to take both heels off the wall and balance with only your crown against the wall. Preparatory Poses Adho Mukha Svanasana Bakasana Pincha Mayurasana Plank Pose Supta Virasana Tadasana Uttanasana Virasana Follow-up Poses Sirsasana Pincha Mayurasana Beginner's Tip Many beginners find it difficult to keep their elbows straight in this pose. Buckle a strap and loop it over your upper arms, just above your elbows. Extend your arms straight out in front of you at shoulder width and adjust the strap so that it is snug against your outer arms. Then use the strap in the pose, but think of pushing the arms slightly in, away from the strap, rather than letting them bulge out into the strap. Benefits Strengthens the shoulders, arms, and wrists Stretches the belly Improves sense of balance Calms the brain and helps relieve stress and mild depression Partnering A partner can help you get a feel for the movement of the tailbone. Position her in front of you as you’re in the pose. Have her wrap her arms around your pelvis, gripping one wrist in the opposite hand, and cradle the sacrum. Then she can pull the back of your pelvis up, lifting your tailbone toward your heels. Variations You can vary this pose by placing your hands in different positions. For example, you can narrow your hands inside shoulder width, which decreases your base of support and so develops your sense of balance. Or you can turn your hands outward, which will teach you how to externally rotate the upper arms. #yoga-vedanta #rishikesh #YogiGopal
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    YOGA POSES TO INCREASE SHOULDER STRENGTH Shoulders are a tricky part of the body. They are naturally mobile joint, with many connecting muscles and ligaments that are prone to injury. Pain in the shoulder can be associated with strains, tears and strength imbalances. Fortunately, a few key yoga poses can help build strength and relieve tension in the shoulder muscles, which can add to overall stability and help prevent injury. If the shoulder is already injured, consult your physician before attempting any yoga postures. 1. PLANK Plank Pose — Kumbhakasana— is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms and spine. Plank is an essential component of Sun Salutations and is often used as a transitional pose, in which the breath is not held. It can also be practiced on its own to build strength and stamina. Plank Pose tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, which improves posture. Not only is plank a core strengthening powerhouse, but it also works the shoulders and provides an opportunity to stabilize the shoulder girdle. 2. DOLPHIN The dolphin pose also sometimes referred to as the puppy pose in yoga, is a standing, mild inversion posture. This asana helps in working the various muscles in the shoulders, abdomen and the upper back. This posture in an inverted ‘v’ position with the forearms and toes on the floor on the floor with the rest of the body curved upwards in a v-like formation. By regularly performing the dolphin pose benefit to body parts like the upper back, shoulders, arms, abdomen, hamstrings and legs is tremendous. 3.CHILD’S POSE Child’s Pose is a true resting pose, and one that you can hold for long periods of time without the need for props. Child's Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso. This resting pose centers, calms, and soothes the brain, making it a therapeutic posture for relieving stress. When performed with the head and torso supported, it can also help relieve back and neck pain and also strengthen the neck and the shoulder muscles. 4. RABBIT POSE From your hands and knees, with knees hips distance apart, place the crown of your head on the mat. Reach your hands behind you to grab ahold of the tops of your feet. Simultaneously pull on your feet while pressing your shoulder blades forward. This will create a wonderful opening in the shoulder blades. If you want to increase flexibility of your shoulder and want to get rid of the neck pain then practice these yoga poses. These poses will definitely help you a lot in increasing your shoulder strength. But remember practice these poses in the guidance of any experienced yoga teacher otherwise wrong pose can increase your problem. You can also join 200 Hours yoga training program conducted by Yoga Vedanta at Rishikesh. At yoga Vedanta Center you will get the chance to practice yoga in the pleasant environment of Rishikesh under the guidance of experienced yoga gurus such as Yogi Br Gopal. For more information about this center you can visit us at- http://yoga-vedanta.in
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    YOGA POSES TO IMPROVE FLEXIBILITY If we ask people why they do exercise, most of them will say to stay healthy, to stay strong and fit, or because it makes them feel good. Not a lot will mention flexibility as a goal of their exercise, but it's a key part of maintaining your health and avoiding injury. The stretching you do during the yoga is a great way to improve the flexibility of your body. It's a big misconception that for doing yoga your body must already be flexible. In fact, the opposite is true: doing yoga regularly is a sure way to become more flexible. The poses below target the three major muscles groups where most people are lacking flexibility: hamstrings, hips, and shoulders. These three areas tend to get even more tight from sitting for long periods or even from other types of exercise, like running. Here are some of the yoga poses given below which help you a lot to increase your flexibility. 1. CHILD’S POSE Extended child’s pose is also known as resting pose, this yoga pose stretches your shoulders, lower back, quads, ankles, the tops of the feet, and shins. One must hold this pose for two to three minutes to make your lower back, ankles, feet, and shoulders flexible. To actively engage in this restful pose, the fingers should be spread, fingertips and palms gently pressed into the floor. Elbows should be raised. Knees can be together to release the lower back or wide to release the hips. The pose itself appears like nothing is happening, but internally your body is working. 2. STANDING FORWARD FOLD Standing Forward Fold — Uttanasana calms the mind while stretching and rejuvenating the whole body. This pose is an essential element of Sun Salutations and helps to prepare the body for deeper forward bends.This pose stretches your lower back and your hamstrings. I recommend doing this pose at the beginning of most yoga practices for a minimum of 30 seconds and a maximum of three minutes. Be careful not to come back to standing too quickly since you may get dizzy. Rise up slowly with a strong core. 3. DOWNWARD DOG POSE Downward dog strengthens your shoulders and arms while stretching your hamstrings, calves, and Achilles tendons. Beginners, bend your knees slightly in order to lengthen the spine. I recommend to hold this pose for about 30 seconds in the beginning and when you become comfortable with this you can hold this for 2 minutes. This famous upside down V trains your body to elongate and lengthen backs and shoulders, which can help to decrease back and shoulder pains. Also, due to the spread and balance of weight in this position, your hands, wrist, hamstrings, calves and even your heels are being conditioned. 4. EXTENDED TRIANGLE POSE This pose strengthens the muscles in the thighs, hips, and back while toning the knees and ankles. It also stimulates the organs of the torso, improving metabolism. It is known to be therapeutic for anxiety, flat feet, infertility, osteoporosis, and even sciatica. More than just a simple stretch, Trikonasana improves overall balance and stability, both physically and mentally. It increases body confidence and courage, creating poise and grace both on and off the mat 5. CHAIR POSE This one stretches your inner thighs, adductors, and groin. It’s one of the tightest places in the body, and that means it needs some tender loving care. Contrary to its name, Chair Pose is a strong, active pose that strengthens the ankles, thighs, and calves, as well as the spine. Chair pose also promotes healthy feet and creates a stretch through the chest and shoulders. 6. SPINAL TWIST POSE Spinal twists are a wonderful way to increase your lateral flexibility. This pose stretches the spine, neck, and the shoulders. Don’t ever push too hard since pain is never the goal in yoga. If your back does crack and there is no pain, don’t be alarmed — it’s usually safe, and actually healthy, for your spine to realign itself. 7. COBRA POSE Cobra Pose is best known for its ability to increase the flexibility of the spine. It stretches the chest while strengthening the spine and shoulders. It also helps to open the lungs, which is therapeutic for asthma. This pose also stimulates the abdominal organs, improving digestion. An energizing backbend, Cobra reduces stress and fatigue. It also firms and tones the shoulders, abdomen, and buttocks, and helps to ease the pain of sciatica. Traditional yoga texts claim the pose heals the body of disease and awakens Kundalini — the divine cosmic energy that brings forth self-realization. Don't be in a rush to get through these poses. Don't expect overnight changes, however. For best results, do your stretches daily and also, in the beginning, you must take the help of an experienced yoga teacher or you can join yoga classes. Yoga Vedanta School at Rishikesh is conducting a 200 Hours yoga training program for beginners. There you will get the guidance of experienced yoga Gurus and you will also get the chance to practice yoga in the pleasant environment of Rishikesh. For more information about Yoga Vedanta, you can visit at- http://yoga-vedanta.in/
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    Adho Mukha Śvānāsana The preparatory position is with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips and typically about seven inches (17 cm) apart, with the spine straightened and relaxed. On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. The back is straight with the front ribs tucked in. The legs are straight with the heels reaching to the floor. The hands are open like starfish, keeping the forefinger and thumb pressing down on the floor/mat. The arms are straight, with the inner elbows turning towards the ceiling. If one has the tendency to hyper extend elbows, keeping a microbend to the elbows prevents taking the weight in the joints. Turning the elbows up towards the ceiling will engage the triceps and build strength. The shoulders are wide and relaxed. Line up the ears with the inner arms which keeps the neck lengthened. The hands are shoulder width apart and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees are bent to allow the spine to lengthen fully. The navel is drawn in towards the spine, keeping the core engaged. The hips move up and back. Focus is on the breath while holding the asana, with deep, steady inhalation and exhalation creating a flow of energy through the body. On an exhale, the practitioner releases onto the hands and knees and rests in balasana. Benifits BKS Iyengar, one of the foremost yoga teachers in the world, asserts that this asana stretches the shoulders, legs, spine and whole body; builds strength throughout the body, particularly the arms, legs, and feet; relieves fatigue and rejuvenates the body; improves the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits.
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    YOGA AS GOOD AS PHYSICAL THERAPY FOR LOWER BACK PAIN There are many different tools in the yoga that can be used as a therapy, such as postures, breathing techniques, and meditation. Yoga can be used as medicine; to cure various diseases or problems such as belly fat, high blood pressure, stress etc. Yoga may be about as good as physical therapy for treating lower back pain. According to the National Institutes of Health (NIH), approximately 80% of the adult population is suffering from the problem of lower back pain. Men and women are equally affected by this problem. For most of these people, the pain is acute or less and cannot last for long but for others, however, it turns into chronic back pain - meaning that it lasts for at least 12 weeks, even when the cause of the pain has been dealt with. There are various treatment options to get rid of lower back pain which include muscle strengthening exercises, physical therapy sessions, and analgesic medication. When these therapies fail, surgery is the last option. Unfortunately, none of the above therapies have proven highly successful. Between 25 and 80 percent of people who were treated for chronic low back pain experience a recurrence within a year from the treatment. So, researchers from the Boston Medical Center started examine the effect of yoga sessions on a group of 320 adults who were suffering from chronic low back pain. The trial determined that yoga was "statistically as effective" as physical therapy for alleviating pain, helping patients to be more functional, and to reduce their pain medication. SOME YOGA POSES TO REMOVE BACK PAIN There are following five yoga poses/ postures that help to reduce back pain 1. SUPINE HAMSTRING STRETCH Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes. 2. TWO- KNEE TWIST Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side. 3. SPHINX Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes. 4. PIGEON From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes. 5. THREAD THE NEEDLE Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the openings of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side. The description of these yoga poses is taken from the website- https://breakingmuscle.com you can also watch video session of all these yoga poses through this website. For learning these yoga poses with the experienced Gurus to remove your lower back pain you can join Yoga Vedanta School at Rishikesh. For more information about Yoga Vedanta or for any query about yoga you can visit us at- http://yoga-vedanta.in/
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    YOGA ASANAS FOR STRESS RELIEF Stress, fear, anxiety – if we start counting all those instances in life when we experienced these emotions, we may just lose count! But regular yoga practice can help you stay calm and relaxed in daily life and can also give you the strength to face events as they come without getting restless. Practicing yoga is not only an effective stress reliever, but also a way to ease symptoms of anxiety. By transferring focus and attention to the body and breath, yoga can help to temper anxiety while also releasing physical tension. Anxiety is the most common mental illness in the world. The following yoga poses are organized into a sequence that can be practiced together in this order, or individually on an as-needed basis to reduce stress and anxiety. Remember to focus on your breath as you move through the poses. Closing your eyes may also help you relax and go within to achieve a more meditative state. There are following yoga poses to reduce anxiety and stress- 1.Anjali Mudra (Salutation Seal) Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness. Most of the time we perform it with our hands in the center of our heart chakra. This represents the balance and harmony between the right and left side reunited on our center. This balance can be not only physical but also mental and emotional, and the idea is to bring us to the center to prepare ourselves for meditation and contemplation. Start this sequence by practicing this mudra while seated in a comfortable cross-legged position with your eyes closed. 2.Sukhasana (Easy Pose) Sukhasana or the easy sitting pose is one of the simplest pose for meditation suited for all beginners. Sukhasana comes from the Sanskrit work ‘Sukham’ which can mean ‘comfort’ , ‘easy’, ‘joyful’, ‘pleasure’, etc. Sukhasana can be done by all age groups. . Focus on your breath in this pose and sit still with a straight spine for at least 60 seconds. This asana help in reducing stress. 3.Marjaryasana (Cat Pose) This pose provides a gentle massage to the spine and belly organs while acting as a powerful stress buster. This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa. Marjaryasana also benefits overall health by stimulating the digestive tract and spinal fluid. For proper alignment place wrists directly under the shoulders and knees under the hips. 4.Bitilasana (Cow Pose) Bitilasana takes its name from the Sanskrit word Batila, which means cow. It is named so because the stance of this posture resembles the body position of a cow. This asana is almost always practiced in combination with the cat pose. As with all the asanas in yoga, it is important to keep your bowels and stomach clean. Make sure you have your meals at least four to six hours before your workout so that you can give your system enough time to digest the food and generate the required energy for the workout. 5.Uttana Shishosana (Extended Puppy Pose) This pose is a cross between Child’s Pose and Downward Facing Dog. It lengthens the spine and calms the mind and invigorates the body. This pose also relieves symptoms of chronic stress, tension, and insomnia. 6.Paschimottanasana (Seated Forward Bend) Paschimottanasana can help a distracted mind unwind. Seated Forward Bend is a basic yet challenging pose with several benefits in addition to relieving stress and anxiety. Additional benefits include: stretches the hamstrings, spine, and lower back, improves digestion, relieves symptoms of PMS and menopause, reduces fatigue, stimulates the liver, kidneys, ovaries, and uterus. Keep the feet flexed and lower your forehead toward your knees. 7. Janu Sirsasana (Head-to-Knee Forward Bend) The Janu Sirsasana is a part of the primary series of Ashtanga Yoga. It is a seated asana, and it gets it name from the fact that the head touches the knee in the full expression of this pose. This asana is also called the Head-to-Knee Pose, the Head-to-Knee Forward Bend, and the Head-on-Knee Pose. Although this asana sounds similar to the Sirsasana, it has nothing in common with it and doesn’t look anything like it. 8.Salamba Sirsasana (Supported Headstand) Standing on your head in proper alignment calms the brain and strengthens the body. Headstand can help ease anxiety by reversing the blood flow and forcing you to focus on the breath and the body in the present moment. This pose also gives the heart a rest by saving it from pumping blood back up from your lower body, as it has to do when you are standing. This pose can be practiced against a wall if you are a beginner. Make sure the weight is resting on your forearms and shoulders rather than your head and neck. Proper alignment in this pose would allow a piece of paper to slip through your head and the mat. 9.Balasana (Child’s Pose) Child’s Pose is a perfect counterbalance pose to supported headstand. Try sitting on the knees and bending forward with arms forward or by your side. Resting your forehead on the ground in this pose will help to relieve additional anxiety. It is a restful pose that can be sequenced between more challenging asanas. This pose can also be done with arms along side the body rather than over the head. Do what feels best to you. 10.Savasana (Corpse Pose) Savasana is a pose of total relaxation, making it one of the most challenging asanas. Shavasana gives the nervous system a chance to integrate that in what can be thought of as a brief pause before it is forced once again to deal with all the usual stresses of daily life. Lie on your back with your eyes closed, arms by your sides and palms facing up. Allow your ankles to fall outward. Allow your body to melt deeper into the mat with each breath. Stay in this pose for a minimum of 5 minutes. This sequence is primarily designed for beginners, with the exception of the headstand. If your practice is more advanced, try mixing in some standing balancing poses like Eagle Pose, Half Moon Pose and Tree Pose. Try holding standing pose for 30-60 seconds on each side. These poses can alleviate stress and anxiety by forcing us out of our monkey mind to focus on the present moment. Yoga is a practice, not a competition. Start where you are and proceed with caution. If you are a beginner then try to do these asanas under the guidance of any yoga Guru. You can also join 200 Hours Yoga training course that has been conducted by Yoga Vedanta for beginners where you get the chance to practice yoga in the pleasant environment of Rishikesh under the guidance of experienced Gurus. For more details about this Yoga course and about Yoga Vedanta you can visit at- http://yoga-vedanta.in/
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    YOGA POSES TO BURN EXTRA CALORIES Over 3 calories per minute, but less than 4 calories per minute, is about the maximum number of calories you can burn with Hatha yoga, according to a study published in Evidence-Based Complementary and Alternative Medicine. Calories Needed for Weight Loss The number of calories you take or ingest is very important before you start yoga/ exercises to burn calories. You must burn more calories than the calories you ingest because this is very important part of weight loss. The American Heart Association suggests that a healthy rate of weight loss is 1 pound per week. For example, you could reduce your caloric intake by 200 calories and burn an extra 300 calories daily doing yoga for one hour, to lose about 1 pound weekly. If you're getting into yoga, then chances are that you will get overall fitness. You know that yoga is great for restoring you to good posture, stretching out kinked up muscles and building strength through isometric exercise. YOGA POSES TO BURN CALORIES If you want to create yoga sequence to burn your extra calories then you must do some of the hatha yoga poses. These calorie-burning poses are: 1. The backbend Bow Pose, Upward Wheel or Dhanurasana 2. An intermediate variation of the inversion Plow Pose or Halasana II 3. The series Sun Salutation, or Surya Namaskar 1. Dhanurasana Dhanurasana is also known as bow pose, it is one of the 3 yoga poses that burn the most calories per minute. This Hatha backbend asana burns about 3.03 calories per minute. Bow pose must be repeated for 3 to 5 times and hold the pose as long as possible for you If you repeat Bow Pose five times and hold it for one minute each time, about 10 to 12 breaths, you would achieve about 15 yoga calories burned. 2.Plow Pose Plow pose is also known as Halasana. Plow pose is a Hatha yoga inversion pose that is one of the 3 yoga poses that burn the most calories per minute. This Hatha inversion burns about 3.05 calories per minute. You must hold this yoga pose for about 15 seconds to 1 minute and can continue this yoga pose for about 10 minutes. 3.Surya Namaskar The yoga series Sun Salutation, or Surya Namaskar, burns 3.79 calories per minute or 13.9 calories per round. If you are a beginner you can complete its 4 rounds and can burn up to 55 calories. For intermediate/ advanced to burn up to 83 to 139 calories you · Guide to Sun Salutations Step #1: Pranamasana (Prayer pose) Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both your arms up from the sides and as you exhale, bring your palms together in front of the chest in a prayer position. Step #2: Hasta Uttanasana (Raised arms pose) Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers. Step #3: Hasta Padasana (Hand to foot pose) Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet. Step #4: Ashwa Sanchalanasana (Equestrian pose) Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up. Step #5: Dandasana (Stick pose) As you breathe in, take the left leg back and bring the whole body in a straight line. Step #6: Ashtanga Namaskara (Salute with eight parts or points) Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor). Step #7: Bhujangasana (Cobra Pose) Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up. Step #8: Parvatasana (Mountain Pose) Breathing out, lift the hips and the tailbone up, chest downwards in an 'inverted V' (/) posture. Step #9: Ashwa Sanchalanasana (Equestrian pose) Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up. Step #10: Hasta Padasana (Hand to foot pose) Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary. Step #11: Tadasana As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body. This yoga guide for sun salutation is taken from http://timesofindia.indiatimes.com If you want to know how to deepen these yoga stretch then you can go through the link given above. Your calorie burn depends on the style of yoga you're doing and the level of training you have taken. If you want the effective results in a short time then you must perform these yoga asanas under the expert’s guidance or from the experienced yoga teachers. You can also join 200 hours yoga training program conducted by Yoga Vedanta at Rishikesh. Here you will get the chance to practice yoga under the guidance of experienced yoga Gurus like Yogi BR Gopal, Yogi Anand, and Chitrangana. For more information about Yoga Vedanta, you can visit us at- http://yoga-vedanta.in
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    YOGA ASANAS THAT HELP WITH WEIGHT LOSS Our hectic lifestyle and workloads do not let us live in a healthy way. The craving for junk food and stress filled environment gives us an unhealthy body. The tummy and thighs are the worst affected body parts of all where most of the fat gets deposited. Belly fat accumulates due to overeating and lack of exercise. While hitting the gym daily might be a little tough for some of us, an hour of yoga every morning can help us burn calories and lose weight naturally. yoga asanas for weight loss is an effective alternative. By adopting the methods of yoga, one can reduce weight, control the body and soul. Along with these benefits, one can also experience mental peace. Losing weight and staying in shape will also build self-esteem and reduce the stress levels. Here are 12 yoga postures which, when done correctly and regularly, promise healthy weight loss, a tough spine and smoother digestion. Take a look 1. Surya Namaskar (Sun Salutation) The surya namaskar or sun salutation helps to detoxify your body. It is very effective in the morning after many hours of lack of movement during sleep. and Sun salutations tone up the internal abdominal organs by alternate stretching compression cycles that aid in better digestion and bowel movement. It also helps to avoid fat build-up and aids weight loss. Try to do at least two rounds to notice and feel the difference. 2. Cat stretch (Marjariasana) Cat stretch gives flexibility to the spine. It strengthens wrist joints and shoulders. It massages the digestive organs and tones the abdomen. Cat stretch also improves digestion, a problem most of us are plagued with. It also helps in reducing belly fat. 3. Cobra Pose (Bhujangasana) This is yet another yoga posture that helps burn belly fat. Here, the weight of your body on the navel area massages the digestive organ. This helps in digestion and elimination of toxins from the body. Cobra pose strengthens the muscles of the back, abdomen and the entire upper body. It also makes the spine flexible. Hold the cobra pose for 30 seconds and repeat it every morning to lose weight. 4. Bow Pose (Dhanurasana) This yoga pose not only helps in losing weight but also helps in strengthening the abdominal core. To reach its full potential you can rock back and forth. It is an excellent belly massage, and also fights constipation and accelerates digestion. It reduces weight in a healthy way. 5. Warrior Pose (Virabhadrasana) The warrior pose strengthens the hamstrings, thighs, legs and ankles as the body weight is transferred on the thighs with the forward bend. It helps to stimulate abdominal organs which can help increase the stamina. Stamina built up can help to keep you going over a longer period of time. 6. Angle Pose (Konasana) Konasana stretches the sides of the body and the spine. It tones the arms, legs, and abdominal organs. 7. Triangle Pose (Trikonasana) Trikonasana stretches the sides of the body. It tones the arms, legs, and abdominal organs. This aasan also improves flexibility of the spine and hips. 8. Bridge Pose (Setu Bandhasana) This is a slightly challenging pose, but it can help you build your core strength, and improve the flexibility of your spine. It will also help you lose the extra weight around your middle and strengthen your neck and chest muscles. 9. Chair Pose (Utkatasana) This is the yogic version of squats; you basically have to pretend you’re sitting on a chair. As a beginner, you won’t have a lot of strength, so you can alternate sitting in this pose and standing in Tadasana (Mountain Pose) with each breath, to make it easier. This pose will strengthen your leg muscles and give you a great butt, so keep at it! 10. Butterfly Pose (Badhakonasana) Butterfly pose offers a good stretch for the inner thighs and knees. This can help eradicate fatigue caused by long hours of standing or walking. It improves and regulates bowel movements. It helps in reducing extra fat from thighs. 11. Tree pose (Tadasana) The mountain pose helps strengthen the heart and also adds flexibility to the body. 12. Wide-legged standing forward bend (Ardha Uttanasana) This pose will strengthen your inner thigh muscles, and stretch your hamstrings. It will also improve your flexibility considerably. If you are also suffering from the extra fat problem then start doing these asanas regularly. But remember if you are a beginner you must do these yoga asanas in a correct manner and posture or under the guidance of any instructor or Guru. You can also join any yoga training center. Yoga Vedanta is such type of Yoga training center at Rishikesh in the yoga capital of the world where you can learn yoga in the pleasant environment of Rishikesh. Yoga Vedanta has conducted 200 Hours yoga training program for the beginners. For more information about this center you can visit at http://yoga-vedanta.in/
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