Fitness

Silva Method Of Meditation

What Is The Silva Method Of Meditation And How Is It Helpful?

Out of all methods employed to eliminate negative thoughts and achieve a positive state of mind, meditation works the best. It helps achieve tranquility by driving the negative energy out of the mind. And it works well for everyone including kids and older people. Also, you need little training for meditation.

During meditation, you cut your connection to the outer world by closing your eyes and slowing down the process of thinking. It is a state where the body releases more energy than it receives. The body and mind drive the negative energy and retain the positive force. Meditation can be practiced in many ways but the best way to practice meditation is Silva Method of meditation.

What Is Silva Method Of Meditation?

It is a self-help program created by Jose Silva, an electronics repairman with a keen interest in psychology. While Jose Silva developed the method in 1944, he kept experimenting on his family members to prepare a document for the world to know about the process and the benefits of what he called Silva Mind Control. Finally, he released the method in 1960. Today Silva Method of meditation is taught in workshops in over 129 countries.

Silva Method of meditation involves rewiring the subconscious mind with various imagery techniques to eliminate negative thoughts. It is found to help realize the full potential of the mind and achieve objectives. According to Jose Silva, it boosts self-esteem and encourages positive thinking. The process rests on the belief that relaxation and cognitive development promotes the feeling of well-being.

The mind achieves a state that is tranquil and where no negative thoughts. But Jose Silva, the founder, calls it a state of awareness. He claims that once one achieves this state of mind, the person can see the pros and cons of their actions and how those actions can help achieve their objective.

What Is The Idea Behind Silva Method Of Meditation?

The Silva Method rests on three broad principles – alpha and theta states of mind, the power of healing imagery, and the DBE thought process – that guide the entire process. And this process is helpful in many ways. It promotes healing and helps in getting over negative habits. The DBE method has a placebo effect on a stressed mind. It allows the user to have a deep desire for a specific objective and then gather all positive forces to achieve the objective.

  1. Alpha And Theta States Of Mind
Alpha And Theta States Of Mind

Alpha and theta represent the brain wave states. When you achieve this state of mind, you come in the position of meditation. In this state of mind, you feel the ultimate tranquility needed to start internal healing. The negative energy is driven out of the body and mind and you start feeling healthy and happy.

In this state of mind, your body starts repairing the cells and the immune system is strengthened. It happens after the negative energy is driven away. Also, you find it easier … Read more

Eye Soothing Exercises Recommended By Baba Ramdev

12 Eye Soothing Exercises Recommended By Baba Ramdev

Eyes are the most valuable of all gifts by nature but they need care. If you take care of your eyes, you won’t face any problems with your eyesight. Baba Ramdev, the spiritual guru from India, has some good suggestions for your eyes.

Baba Ramdev is a renowned yoga teacher with a special focus on yoga therapies for curing illnesses. The yoga guru recommends the following exercises for the eyes.

  1. Eye- Rotation- Up and Down
Eye- Rotation- Up and Down

It involves moving your eyes constantly to relieve muscular strain. It keeps the eyes healthy and improves vision as well.

How To:

• Sit down with your back straight and legs stretched out
• Place your hands on your knees and make a thumbs-up gesture with your right hand
• Fix your gaze on the right thumb and slowly move the gaze upwards while keeping your neck straight
• Again bring the gaze down to the thumb
• Do it 10 times with both thumbs with a 15-second break between each rep

  1. Eye-Rotation- Sideways
Eye-Rotation- Sideways

It involves moving eyes towards the sides and it is good for people suffering from vision problems like myopia and hypermetropia.

How To:

• Sit down in Padmasana with your spine and head straight
• Stretch your arms forward, clasp your hands, but keep your thumbs up
• Fix your gaze on the thumbs and move the thumbs in the middle of the eyes
• From here move the thumbs first to the right and then to the left
• Follow the thumb movement with your eyes without moving your head
• Repeat it 10 times with a 15-second break between each rep

  1. Eye-Rotation- Clockwise and Anti-Clockwise
Eye-Rotation- Clockwise and Anti-Clockwise

It relaxes eye muscles and prevents vision problems. It is a good exercise for people working on computers.

How To:

• Sit down in Padmasana with your spine and head straight and your hands in yog mudra
• Raise your right hand, open the thumb, and fix your gaze on the thumb
• Now rotate the thumb five times clockwise and anticlockwise
• Follow your eyes with the thumb movement
• Repeat it with the left thumb

  1. Palming
Palming

Palming is a quick and easy way to relax your eyes, improve blood circulation, and reduce puffiness.

How To:

• Sit in a comfortable position on a mat or chair
• Rub your palms vigorously to generate heat
• Close your eyes and place your palms over them
• Feel the warmth in your eyes
• Do it a couple of times a day

  1. Trataka
Trataka

It involves gazing at a fixed object for a substantial time. It improves concentration and vision. Also, it cures myopic vision problems.

How To:

• Sit down comfortable in Padmasana or on a chair
• Fix a candle about two feet from your eyes
• Light the candle and fix your gaze on the flame
• Keep gazing for as long as you can
• Try to increase your gazing time
• Do it once or … Read more

Power Yoga Asanas For A Fit Body And Mind

7 Power Yoga Asanas For A Fit Body And Mind

If you want to get ready for a fast-paced life then consider practicing power yoga which is a modified version of traditional yoga. Also known as gym yoga, it is a set of exercises that is both invigorating and comforting all at once. People who practice power yoga call it mind-blowing and life-changing.

Understanding Power Yoga

Inspired by Ashtanga yoga, some western yoga enthusiasts developed a new type of yoga and called it power yoga. The objective of these exercises is to rejuvenate the tired body and mind. It involves past-paced movements with controlled breathing in an intense workout.

Power yoga increases stamina builds tolerance and improves stability. This yoga was first developed by Beryl Bender Birch in 1990, but today it has been developed into different formats.

How To Do Power Yoga?

The exercises involve moving in and out of the poses while maintaining balance. It unites the body and mind to bring overall improvement. The exercises lift the soul as well.

Check Out Power Yoga Exercises

  1. Ardha Chandrasana (Half Moon Pose)
Ardha Chandrasana (Half Moon Pose)

A beginner-level Hatha yoga asana, it is standing, balancing, and challenging pose. And it involves two poses into one. First, you stand in trikonasana (triangle pose) and then move to a half-moon pose. Here you balance your body on one hand and leg.

It involves stretching your legs which is good for your ankles, thighs, and hamstrings. It also improves balance and core strength. This asana is especially beneficial for runners that often face hamstring problems like tightness. With this asana, you will see improvement in the performance of your daily activities.

It gives better results when practiced empty stomach. Whether you practice it in the morning or evening, maintain a gap of 4-6 hours from your last meal. Also, maintain the pose for 15-30 seconds.

  1. Paripurna Navasana (Boat Pose)
Paripurna Navasana (Boat Pose)

An intermediate-level Ashtanga yoga asana involves balancing your body on the tripod of your sitting bones and tailbone. It is an absolute core crushing position but it is good for your abdominal muscles and core. And you will agree that a strong core is a key to good health.

When you come in boat pose, you form the letter ‘V’ with your body. You bring your body in a perfect balance to hold the pose and it is where you build your focus and awareness. It is a good pose for those who do the sitting job. It counteracts the harmful effects of prolonged sitting.

It gives better results when practiced empty stomach. Also, you should try to hold the pose for at least 10 seconds and try to increase the holding time gradually.

  1. Ustrasana (Camel Pose)
Ustrasana (Camel Pose)

Bend your back to come in a camel pose if you want to counteract slouching. It will also relieve stiffness and pain in the lower back. Finally, this generous heart-opening stretch will give your spine a gentle massage. Yoga enthusiasts call it an energizing and beneficial backbend good for people who lead a less active … Read more

Hamstring Rehabilitation Exercises For Fitness Enthusiasts

10 Hamstring Rehabilitation Exercises For Fitness Enthusiasts

Weak, pulled, torn, stiff, and inflamed hamstrings could cause pain in the legs. But it will subside on its own if you take rest and take painkiller medicines. It happens because of overuse, injury, or disuse of the muscles. If you often feel pain in your legs, you should do hamstring rehabilitation exercises to strengthen your muscles and reduce the risk of injury. Start the exercises 4-6 weeks after the injury.

Hamstrings Rehabilitation Exercises Advantages

• Improved mobility
• Reduced leg pain
• Easy walking/standing/sitting
• Stress-free daily activities

Here’re 10 Best Hamstrings Rehabilitation Exercises

  1. Extension Lag
Extension Lag

How To:

• Sit at the edge of the bed with your legs above the floor and your palms on the bed
• Extend the injured leg as much as possible and hold the stretch for 10 seconds
• Do it 10 times twice or thrice a day

Benefits: It will strengthen your knee and hamstring muscles.

  1. Glute Bridge
Glute Bridge

How To:

• Lie down on your back with your knees flexed, feet shoulder-width apart, and hands by your side
• Lift your buttocks until your thighs and hips make a straight line
• Hold it for 5 seconds and come down slowly
• Do 3 sets of 8 reps twice a day

Benefits: It will lengthen the hamstring muscle without causing overextension.

  1. One-Legged Bridge
One-Legged Bridge

How To:

• Lie down on your back with your knees flexed, feet shoulder-width apart, and hands by your side
• Rest your injured leg on the other as shown above
• Push your hips up until they come in a straight line with your thigh
• Hold it for 5 seconds or up to your comfort and come down slowly
• Do 3 sets of 8 reps each twice a day

Benefits: It helps extend the hamstring muscles without strain as you rest your injured leg on the other.

  1. Prone Hamstring Curls
Prone Hamstring Curls

How To:

• Lie on your stomach with your face resting on a pillow or a rolled towel
• Slowly lift the injured leg and bring it as close to the glutes as possible
• Hold it for a couple of seconds and then back
• Do 3 sets of 8 reps twice a day

Benefits: This exercise can be practiced on any surface including a bed, sofa, or bench. But you will need a pillow to keep your face.

  1. Stretch For Tight Hamstrings
Stretch For Tight Hamstrings

How To:

• Sit on the edge of a chair with your knees flexed and feet flat on the floor
• Stretch the injured leg while keeping the other leg flexed
• Bend a little forward to feel stretch on the extended leg
• Hold it for 3 seconds and come back slowly
• Do 3 sets of 8 reps twice a day

Benefits: It relieves stressed hamstring to reduce stiffness and ease movements.

  1. Lying Knee Extension
Lying Knee Extension

How To:

• Lie down on your back with your knees flexed and hands by your side
• Raise your … Read more

Food & Lifestyle Habits That Can Help Reduce Belly Fat

12 Food & Lifestyle Habits That Can Help Reduce Belly Fat

There is little need to punish your body for reducing belly fat when you have the option of melting your tummy by changing your diet. You need to cut calories and increase proteins and vitamins. Also, you need to drink plenty of water to stay hydrated.

12 Ways To Reduce Belly Fat Without Exercises

  1. Cut The Sugar
Cut The Sugar

A bottle of packaged fruit juice contains more sugar than the fruit itself. If you drink bottled fruit juices, you take more sugar than needed. The packaged drink make tall claims regarding their sugar content but they always contain more sugar, flavor, and color. If you have a sweet tooth and you love eating cakes, pastries, dark chocolates, and sweets, you should buy less sweetened dairy and bakery products.

  1. Take More Vitamin C
Take More Vitamin C

Vitamin C is good for your health. It reduces oxidative stress, aids in digestion, and maintains blood pressure. For vitamin C, you can take any citrus fruit like orange, lemon, and lime. It is also found in bell pepper, broccoli, grapefruit, and kiwis. These fruits also contain calcium, minerals, potassium, magnesium, and zinc. It is a good idea to take fruit daily to increase your intake of vitamin C and other necessary nutrients.

  1. Stay Hydrated
Stay Hydrated

Drink at least 8 liters of water every day. It will keep you hydrated, flush out toxins from your body, and reduce fat from your midsection as well. Also, drinking water is a great way to keep your premenstrual bloating in check. If you develop the habit of drinking water before meals, you won’t eat as much food as you eat. But avoid drinking water right after your meals. Also, you should abstain from alcohol as it can cause dehydration.

  1. Take More Protein
Take More Protein

Protein aids metabolism and reduces hunger pangs and cravings for quick snacks as well. While protein is found in both non-vegetarian and vegetarian food, it is better to rely more on vegetables as eating a high amount of protein could lead to gout problems. For protein, you can take baked fish, chicken stew, soya chunks, mushrooms, lentils, and sprouts.

  1. Say No To Starchy Foods
Say No To Starchy Foods

It is better to avoid starchy food to get a flat tummy because starch is stored in the body as fat when taken in huge quantities. If you eat white bread, polished rice, pasta, noodles, corn, corn flour, and potato, you should switch to healthy alternatives as these items have high starch content. It is better to switch to brown bread and brown rice that has starch in limited amounts.

  1. Keep Your System Clean
avoid toxin

You should address bloating and constipation to avoid toxin buildup in your body. It is better to have detox drinks or cleansing juices so you learn to use the bathroom properly. If you give in to rush and avoid the bathroom, you aren’t doing good for your body. Your brain will begin to ignore the body’s signals to attend to nature’s call which leads to constipation and bloating.

Drinking … Read more

Get Bigger And Fuller Butts At Home

10 Ways To Get Bigger And Fuller Butts At Home

Now you can easily build round, firm, and bigger butts at home. With a proper mix of diet and exercise, you can enhance the visual appearance of your butts. Continue the blog if you want to know convenient ways of improving butts.

10 Butt Building Exercises

  1. Squats
Squats

• Stand straight with your feet shoulder-width apart and hands extended before your chest
• Push your hips out and come in a half-sitting position
• Bring your hands closer to your chest
• Your back and neck should be in a line and your knees shouldn’t shoot your toes
• Hold this pose for 10 seconds
• Repeat if 15 times

  1. Barbell Squat
Barbell Squat

• Stand straight with your feet shoulder-width apart and a barbell on your shoulders
• Assume the sitting position just like you did in the squat and hold it for 10 seconds
• Do it 12 times

  1. Plie Squat
Plie Squat

• Stand straight with your feet more than shoulder-width apart
• Raise your hands and join your palms
• Push your hips outside and assume a squat position
• Make sure your knees don’t shoot your toes
• Hold the pose for 10 seconds and do it 10 times

  1. Weighted Lunges
Weighted Lunges

• Stand straight with your feet shoulder-width apart
• Take a step with your right leg and bend both your knees until your thighs are at a 90-degree angle with the floor
• Hold the position for 10 seconds and repeat it with the left leg
• Do it 10 times with each leg

  1. Weighted Glute Bridge
Weighted Glute Bridge

• Lie on your back with your knees folded and feet shoulder-width apart
• Put weight on your pelvic to start
• Lift your pelvis off the floor and then back
• Repeat it 10 times

  1. Single-Leg Bridge
Single-Leg Bridge

• Lie on your back with your knees folded and feet flat on the mat
• Raise your right leg straight up in the air and lift your hips as well
• Hold for 3 seconds and then come back
• Repeat it with the left foot
• Do it 10 times with each foot

  1. Donkey Kicks
Donkey Kicks

• First, get down on all your fours, and second, place your elbows flat on the mat
• Raise your right knee and bring it close to your chest and then kick back as high as you can
• Bring the right knee to the ground and repeat it with the left knee
• Do it 12 times each with both knees

  1. Kettlebell Swings
Kettlebell Swings

• Stand straight with your feet shoulder-width apart
• Grab a kettlebell with both your hands
• Swing the kettlebell up and down while maintaining a steady standing position
• Do it 10 times

  1. Side Lunges
Side Lunges

• Stand straight with your feet more than shoulder-width apart and toes pointing out
• Bend your right knee and sit towards the right and hold the position for 5 seconds
• Come back and repeat it with the left leg for … Read more

Exercises To Cure Scoliosis Spinal Curve

10 Exercises To Cure Scoliosis Spinal Curve

Some people have their spine curved towards a side. It is called scoliosis. It isn’t a disease by a condition caused due to cerebral palsy, spinal trauma, neuromuscular problems, or incorrect gravity response. It can affect but women are eight times more vulnerable to this condition.

What Is The Treatment Of Scoliosis?

Scoliosis can be treated with bracing exercises that can reverse the curve back to normal. Exercises could take some time in giving results but it is the most reliable way to cure scoliosis.

Here’re The 10 Best Scoliosis Exercises

  1. Scoliosis Pilates
Scoliosis Pilates

Targets: Lower Back, Lats, Glutes, Hamstrings

How To:

• Lie down on your back with your knees flexed and feet flat on the floor
• Grab a small gym ball between your knees to start
• Lift your hips to raise your mid-body and hold it for 3 seconds
• Come down and repeat it 10 times

  • Scoliosis Yoga – Cat Pose
Scoliosis Yoga – Cat Pose

Targets: Upper/Lower Back, Glutes

How To:

• Come down on all your fours
• Push your lower back down and try to look at the ceiling
• Draw the belly in to form a hunchback and look at your navel
• Relax and repeat it 20 times

  1. Scoliosis Breathing Exercise
Scoliosis Breathing Exercise

Targets: Upper/Lower Back

How To:

• Lie down on your back with your fingertips on your chest
• Breathe in breathe out 10 times
• Drop your shins and lift them again 10 times
• Lie down on your side with a pillow under your waist
• Breathe in breathe out 10 times
• Lie down on your back with your knees flexed
• Breathe in breathe out 10 times

  1. Schroth Method
Schroth Method

Targets: Upper/Lower Back

How To:

• Lie down on your right side on a mat
• Lift your left leg as much as you can and hold it for 3 seconds
• Do it 10 times
• Position yourself underneath a bar of your height so your feet touch the ground
• Hold the bar and pull your body down to feel the stretch on your back
• Count to 10 while pulling your body down
• Come to a sitting position while holding the bar and count to 10
• Repeat this set 3 times

  1. Scoliosis Bird Dog Stretching
Scoliosis Bird Dog Stretching

Targets: Lower Back, Shoulders, Triceps, Lats, Glutes, Quads

How To:

• Lie down on your belly and place a gym ball under your tummy
• Place your palms and toes firmly on the floor to start
• Lift your left leg and the right hand for 3 seconds
• Repeat it with the right leg and left hand
• Do it 10 times with each hand

  1. Triceps Raise Or Row Raise
Triceps Raise Or Row Raise

Targets: Lower Back, Triceps, Lats

How To:

• Sit on a gym ball with your shoulder-width apart
• Grab a medium size dumbbell in your right hand and lift it over your head
• Support your right hand with your left hand to start
• Push the … Read more

Yoga Asanas That Boost Flexibility And Immunity

9 Yoga Asanas That Boost Flexibility And Immunity

If you need to bend your knees while touching your feet, you are losing your flexibility and immunity. You lead a sedentary life that is making you immobile. It is better you start some activities that can help retain your flexibility while you are busy with your desk job.

Here’re 9 yoga asanas that can be helpful in building your flexibility and immunity in the long run

  1. Tadasana (Mountain Pose)
Tadasana (Mountain Pose)

• Stand straight with your feet hip-width apart and body balanced on your feet
• Raise your arms above your head with your fingers interlocked and palms facing upwards
• Straighten your posture by raising your shoulders towards your ears and opening your chest
• Look straight and hold the pose for 10 seconds
• Come back to normal position and relax

Benefits: Tadasana corrects posture by working on all muscles and joints. It aligns the skeletal, regulates the digestive system, boosts the respiratory mechanism, and improves the nervous system.

  1. Utkatasana (Chair Pose)
Utkatasana (Chair Pose)

• Stand straight with your feet shoulder-width apart, hands extended with palms facing downwards
• Bend your knees and pull your pelvis slightly down like you are sitting on a chair
• Raise your hands above your head and stretch your spine towards the ceiling
• Hold the pose for 10 seconds and then relax

Benefits: The advantage of utkatasana is it involves the entire body. It will test your strength and stamina. And if you keep doing it regularly, you will feel stronger and more flexible. It also builds immunity.

  1. Virabhadrasana II (Warrior 2 Pose)
Virabhadrasana II (Warrior 2 Pose)

• Stand straight to the long side of your mat with your feet hip-width apart
• Turn your right foot to the right side of the mat while keeping the left foot inward
• Bend the right knee without allowing the knee to shoot over the toe
• Turn your head right, stretch the left leg, and bring your arms parallel to the floor
• Stretch wide apart and hold the pose for 10 seconds

Benefits: This stretching pose will give a good stretch to your legs, groin, lungs, chest, and shoulders. And regular stretching will build your stamina. This asana requires both strength and focus.

  1. Vrksasana (Tree Pose)
Vrksasana (Tree Pose)
Woman practices balance yoga asana Vrikshasana tree pose in Himalayas mountains outdoors in the morning. Himachal Pradesh, India. Panorama

• Stand straight with your feet hip-width apart and arms by your sides
• Raise your right leg and place your right on the left thigh
• Keep your left leg straight and raise your hands above your head
• Stretch your spine and join your hands in ‘namaste’
• Keep your gaze steady and hold the pose for 10 seconds
• Relax and repeat it with the left foot

Benefits: It strengthens the spine but its biggest advantage is that it develops neuromuscular coordination. Also, it improves flexibility and immunity. But you need strength and stamina to practice this asana.

  1. Anjaneyasana
Anjaneyasana

• Come down on your knees … Read more

Home-Based Exercises Best For Your Heart Health

10 Home-Based Exercises Best For Your Heart Health

Exercising is the best way to keep your heart healthy and pump fresh oxygenated blood into your body. The American Heart Association (AHA) also suggests regular exercise and healthy eating habits keep your heart young forever.

Advantages Of Exercises For Heart Health

• Increases good cholesterol (HDL) and reduces bad cholesterol (LDL)
• Boosts vascular wall function and the ability to pump blood
• Helps control diabetes and blood pressure
• Reduces the risk of heart strokes
• Improves the quality of life of people with heart conditions

Now you know the benefits of exercising for heart health, you should also know about the exercises that are good for your heart.

Aerobic Exercises

Aerobic Exercises

Aerobics or cardio is good for improving blood circulation and overall strength and fitness. The AHA also recommends at least 30 minutes of cardio five days a week for a healthy heart.

Here’re the five best aerobics exercises

  1. Walking
Walking
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The American Heart Association (AHA) recommends moderate to brisk walking for everyone. For walking, you can find a purpose like needing some fresh air and thinking of an idea. Or you can keep a pet who you can take on a walk. Or you can walk with friends and enjoy socializing while exercising.

  1. Cycling
Cycling

Biking is great low-impact cardio for your heart. Research has proved that cycling reduces the risk of heart disease by 11-18%. Start using a bicycle instead of a car, if your office is within cycling distance. Also, you should use a cycle for supermarket visits.

  1. Playing A Sport
Playing A Sport

Sporting activities like badminton, tennis, and basketball that involves running and jumping increase blood circulation. The heart pumps faster so the body gets the energy it needs to run and jump. But if you have a heart condition, you should talk to your doctor before taking part in any sporting activity.

  1. Swimming

Swimming involves the whole body. When you swim, you exert pressure on every part of your body. It makes your heart works faster and improves your strength and fitness. Half-an-hour swimming three or four days a week is sufficient to keep your heart healthy.

  1. Household Chores
Household Chores
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If you do household chores, then you don’t have to worry about your heart health as your involvement in the household chores keeps you active all day. Activities like cleaning, dusting, kitchen work, wardrobe arrangement, and watering plants requires lots of energy.

Strength Training

Strength Training

In addition to aerobics, you can also do strength training to keep your heart healthy. Strength training has multiple advantages like it improves muscle power, building strength, and tones muscles as well. According to the American Heart Association (AHA), 30 minutes of strength training two days a week is sufficient to keep your heart healthy.

  1. Resistance Band Exercises
Resistance Band Exercises

Add resistance bands to your exercises, if you want to make the exercise a little more challenging. It will help control your blood sugar and blood pressure. Since resistance bands come in various thickness options, you can easily choose … Read more

Yoga Poses To Cure Allergic Rhinitis

7 Yoga Poses To Cure Allergic Rhinitis Naturally

Allergic rhinitis is a common problem in urban areas due to vehicular pollution and dirt and grime. Fine pollen grains travel with air causing allergies resulting in itchy eyes and running nose. You will sneeze, cough, and feel tired. You will develop a sore throat and have difficulty speaking and swallowing. But the disease can be cured with over-the-counter medicines.

What Is The Right Treatment For Allergic Rhinitis?

You can take prescription medicines or practice yoga. There are seven asanas in yoga that can drive stress away from your body and mind. Also, you can practice yoga at home. It is better to do yoga as it is the safest way of treating allergies.

Doing yoga asanas regularly will keep your body and mind free from allergens. It is the best way to stay healthy and enjoy your urban life. You need little time to practice yoga asana but the benefits of yoga will be long-term.

  1. Pavanamuktasana (Wind- Relieving Pose)
Pavanamuktasana (Wind- Relieving Pose)

How To:

• Lie down on your back with your knees flexed and joined
• Raise your legs with keens still bent and joined off the floor
• Brings the knees towards your chest without opening them
• Grasp your legs right below the knees to push them further
• Now lift your head and push it towards your knees
• Try to touch your chin with your knees
• Try to hold the pose for 10 to 60 seconds
• To unwind, slowly release the pose and straighten your legs

Benefits: It stimulates nerves and boosts blood circulation in the body. Also, it flushes toxins and improves mental clarity. It will relieve your body of digestive gasses. For better results, you should do it empty stomach early morning.

  1. Sethu Bandhasana (Bridge Pose)
Sethu Bandhasana (Bridge Pose)

How To:

• Lie on your back with your knees flexed and feet joined
• Keep your feet at a 10-12 inches distance from your pelvis
• Your arms should by your sides with palms facing down
• Slowly lift your hips and back off the floor
• Balance your body on your legs, shoulders, and upper back
• For added support, you can use your palms
• Try to maintain the pose for 30-60 seconds

Benefits: It will stretch your back and neck. It will relieve stress and mild depression. Also, it will stimulate your lungs and reduce fatigue. Practice this asana empty stomach in the morning.

  1. Vrikshasana (Tree Pose)
Vrikshasana (Tree Pose)

How To:

• Stand straight with your feet hip-width apart and hands by your side
• Bend your right knee and place the right foot firmly near the root of the left thigh
• Strengthen your left leg to balance your body
• Raise your arms above your head and join your palms in a ‘namaste’ pose
• Try to hold the pose at least for one minute
• Relax and do it with the left leg

Benefits: It resembles a tree that teaches to balance life. It will build your … Read more