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globalhoocart · 3 months

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Discover Your Inner Yogi: 31 Essential Poses for Beginners to Practice at Home

Embarking on the path of yoga is a fantastic decision for numerous reasons.

Beyond the physical benefits of increased strength, flexibility, and balance, yoga serves as a powerful tool for stress reduction through specialized breathing techniques known as pranayama.

Yoga is diverse, offering various poses to cater to different needs.

Now, let's delve into the joy of yoga with a focus on 31 essential poses for beginners to practice at home. These foundational poses not only serve as a physical workout but also contribute to mental well-being.

1. Downward Facing Dog (Adho Mukha Svanasana): A classic yoga pose that can be tricky for beginners, emphasizing weight distribution and heel stretching.

2. Mountain Pose (Tadasana): Equally important as Downward Facing Dog, it focuses on alignment, grounding, and spine lengthening.

3. Warrior I (Virabhadrasana I): A standing pose emphasizing forward-facing hips, crucial for building strength.

4. Warrior II (Virabhadrasana II): Similar to Warrior I but with hips facing the side, promoting openness and strength.

5. Extended Side Angle (Utthita Parvakonasana): Involving a modification for beginners, it offers a gentle stretch with forearm support.

6. Triangle Pose (Utthita Trikonasana): Another essential pose, engaging leg strength and enhancing flexibility in multiple areas.

7. Standing Forward Bend (Uttanasana): An easy pose for beginners, promoting spine flexibility and relaxation.

8. Reverse Warrior (Viparita Virabhadrasana): Combining a stance similar to Warrior I with a gentle side bend or backbend.

9. Garland Pose (Malasana): A squatting pose that stretches muscles around the pelvis, beneficial for hip flexibility.

10. Half Forward Bend (Ardha Uttanasana): Also known as Flat-Back Forward Bend, it contributes to improving overall body awareness.

11. Pyramid Pose (Parsvottanasana): A standing forward bend made more accessible for beginners with the use of yoga blocks.

12. Raised Hands Pose (Urdhva Hastasana): Starting from Mountain pose, it offers a full-body stretch, ideal for beginning your practice.

13. Low Lunge: A standing pose emphasizing proper alignment for a beneficial stretch, with modification options for support.

14. Tree Pose (Vrksasana): An excellent introduction to balancing postures, encouraging stability and mindfulness.

15. Downward Facing Dog Split: A basic yoga pose for beginners focusing on core strength and balance.

16. Plank Pose: Not just a balancing pose but a fundamental exercise for building core strength and stability.

17. Cat-Cow Stretch (Chakravakasana): A gentle backbend sequence enhancing body awareness, especially beneficial for beginners or those with back pain.

18. Bridge Pose (Setu Bandha Sarvangasana): A gentle backbend for beginners, enhancing spine extension and countering the effects of prolonged sitting.

19. Cobra Pose (Bhujangasana): A fundamental backbend that strengthens back muscles and promotes flexibility.

20. Knees, Chest, and Chin (Ashtanga Namaskara): An essential part of the sun salutation series, serving as an alternative to Chaturanga Dandasana.

21. Staff Pose (Dandasana): A seated version of Mountain pose, offering alignment guidance for various seated poses.

22. Cobbler's Pose (Baddha Konasana): A comfortable stretch for inner thighs, often using props for support.

23. Easy Pose (Sukhasana): A cross-legged sit made more comfortable with props, promoting flexibility and undoing the effects of prolonged chair sitting.

24. Half Lord of the Fishes Pose (Ardha Matsyendrasana): A seated twist benefiting spinal mobility and aiding digestion.

25. Head to Knee Pose (Janu Sirsasana): Easier than traditional forward bends, offering a gentle stretch one leg at a time.

26. Seated Forward Bend (Paschimottanasana): A fantastic hamstring stretch targeting the entire back of the body.

27. Seated Wide Angle Straddle (Upavistha Konasana): A wide-legged forward bend providing a unique stretch and focusing on proper form.

28. Happy Baby Pose (Ananda Balasana): Balancing effort and ease, this delightful pose offers a gentle stretch for the back, hips, thighs, and ankles.

29. Supine Spinal Twist (Supta Matsyendrasana): A passive twist promoting flexibility, relaxation, and a sense of completion to your practice.

30. Child's Pose (Balasana): A resting pose that allows you to take a break whenever needed, promoting a gentle stretch and relaxation.

31. Corpse Pose (Savasana): A serene conclusion to your session, allowing a smooth transition from the yoga mat to the rest of your day.

In conclusion, these 31 basic yoga poses for beginners at home offer a comprehensive and accessible introduction to the joy of yoga. Remember, yoga is for everyone, and the journey is as important as the destination. Enjoy the practice, embrace self-awareness, and savor the harmonious blend of effort and relaxation that yoga brings to your life.

#health & fitness #yoga #yoga poses #health tips #stay healthy

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curedcare · 1 year

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10 yoga poses that will reduce your belly fat in winter

Although you may not realize it, obesity can have many negative effects on your body. Obesity can disrupt your sleep cycle, cause you to feel tired, and increase your risk of developing many diseases such as heart disease, diabetes and kidney stones. Experts recommend that you eat well and exercise regularly to lose belly fat. If you want a flat stomach, then you need to eat right and also exercise regularly. To tone your core, you must try the best yoga postures to reduce belly fat.

Yoga poses can help reduce belly fat

Himalayan Siddhaa Akshar is the founder of Akshar Yoga Development Centre and spoke to CuredCare to discuss the best yoga poses for losing belly fat.

Akshar states, ��Abdominal obesity can be dangerous and can also pose a risk to your health.” If you have a large stomach, you are more susceptible to developing diseases such as diabetes, heart disease, and obesity. Yoga asanas can help with weight loss and toning your stomach in an effective and safe way.

These are 10 yoga asanas that can help you get rid of belly fat.

1. Halasana (Plough pose)

While you are lying on your back, your palms should be next to the floor.

Raise your legs 90 degrees by engaging your core muscles.

Place your palms flat on the ground.

Your legs should be under your head.

If necessary, brace your lower back with your hands.

Take a few deep breaths and maintain your position.

For 15 to 20 seconds, keep the position.

2. Chakrasana (Wheel Pose)

Sit down. Place your hands on either side of your head and turn your arms to the shoulder.

Take a deep breath and then lift your body up in an arch.

Your body’s weight should be evenly distributed among your four limbs.

Maintain the posture for 15–20 seconds.

3. Dhanurasana (Bow Pose)

Deepen your breath, then lift your arms and legs and lie on your stomach.

Try to look up and lift your legs and arms as high as possible.

Maintain the posture for 15–20 seconds.

4. Santolanasana (Plank pose)

Place your hands on your stomach and lift your pelvis, knees and upper body up. Then, grab the floor with both your toes.

Check the alignment of your spine and pelvis. Place your wrists just below your shoulders and your arms straight.

5. Vasisthasana (Side-plank pose)

Begin in Santholanasan (Plank).

To the right, lift the left hand.

Align your feet.

Repeat the process on the opposite side.

6. Ustrasana (Camel pose)

Place your hands on the yoga mat, and extend your arms upwards.

Place your hands on your feet and arch your back.

Breathe deeply and then bend your back.

7. Eka padasana (One foot pose)

Start in Samastithi. As you raise your arms and join your hands in the Pranam Salutation, keep your back straight.

As you inhale, tilt your upper body forward so that it is parallel to ground.

Keep your arms straight up to your ears.

Slowly lift your right leg behind you, while keeping it straight.

Your upper body, arms, right leg, pelvis, and upper body should be straight.

8. Chaturanga dandasana (Low plank)

Start in a plank and lower your arms to the ground.

To maintain a 90 degree angle in your elbows, lower your head.

Your elbows and wrists should be parallel to each other. Your shoulders should be pulled in and your body should be aligned.

For ten to fifteen seconds, hold the pose.

9. Padahastasana (Standing forward bent pose)

Standing, straighten your back.

Place your hands down.

To make it easier, you can bend your knees.

10. Hastha uttanasana (Raised-arms pose)

Stretch your arms upwards and lift your hands.

To create an arch, tilt your head, neck and upper back slightly.

As you raise your upper body, keep your arms in front of your ears.

Focus your gaze up.

The stomach is the most difficult part of your body to lose weight. The yoga poses mentioned above can be helpful in reducing belly fat. They increase heart rate in the same way as aerobic exercise. This aids in calorie burn and increases metabolism.

Original Article: 10 yoga poses that will reduce your belly fat in winter

#yoga #yoga poses #yoga for weight loss #yoga for women #yoga for men #yoga that reduce your weight #yoga for belly fat #yoga for beginners #10 yoga poses for weight loss #10 yoga poses for belly fat

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healthcarebiodiversity · 11 months

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Yoga Asanas Stances to Assist You With Weight Loss Quick

Yoga, and that implies the association is the antiquated Indian arrangement of mental, physical and otherworldly practices that currently has worldwide acknowledgment.

In the present time, many individuals partner Yoga with the actual practice or the asanas, which are a progression of stances frequently sequenced together in different styles.

The asana rehearses are essentially planned to develop fortitude and endurance, while additionally further developing adaptability, equilibrium, and coordination, and at last loosening up the body and brain.

The discipline has 5 fundamental standards:

Work out Diet Relaxing Unwinding Contemplation

Are Yoga Stances Really great for Weight reduction?

Yoga is a successful weight reduction instrument and when joined with good dieting can show positive outcomes.

Rehearsing yoga routinely can likewise quiet you and work on your emotional well-being. This prompts more careful and quality food decisions which straightforwardly helps with weight reduction.

Having said that, yoga expands your care and how you connect with your body. This will likewise assist you with settling on better food decisions and decrease your admission of unhealthy food. Yoga offers a variety of advantages, some of which include:

Expanded adaptability Better respiratory wellbeing Further developed energy and essentialness Supported digestion Worked on athletic wellbeing Expanded muscle tone Worked on cardiovascular wellbeing Weight decrease Stress the executives Stress can devastatingly affect your body and brain. It can uncover itself as agony, uneasiness, sleep deprivation, and the powerlessness to think. Most times, stress is the primary driver of weight gain. Yoga can assist you with adapting to pressure.

Actual advantages of Yoga, joined with pressure the board, assist an individual with getting more fit and keep up with great physical and psychological well-being.

Synopsis

Yoga, the antiquated craft of mending, has extraordinary remedial capacities. Yoga can assume an essential part in your general wellbeing and prosperity. While certain individuals declare by the advantages of yoga others are somewhat doubtful with regards to the effectiveness of yoga for weight reduction. In any case, they concur that yoga, joined with nourishment and diet can assume a positive part in one’s weight reduction venture. Keep in mind, your yoga practice is remarkable and individual to you. While performing yoga asana, its vital to get your stances right which can occur with exertion and practice.

Best 8 Yoga Asanas Stances for Weight reduction

Yoga requires diligence, tolerance and ingenuity. Its outcomes require investment.

These yoga presents center generally around building body adaptability and muscle tone. Both these are contributing elements towards a consistent weight reduction venture as they help muscle versus fat’s consuming limit.

Bulk is fundamental because of multiple factors. For instance, it guarantees a sound weight, diminishes the gamble of wounds, and constructs bone mass thickness.

A portion of the Yoga asanas and yoga tips for weight reduction are as given beneath.

1. Chaturanga Dandasana – Plank Posture

Chaturanga dandasana is the most ideal way to fortify your center. As basic as it looks, its advantages are monstrous.

It is just when you are in the represent that you begin to feel its power on your stomach muscles.

2. Trikonasana – Triangle pose

The trikonasana assists with further developing absorption as well as decrease the fat stored in the tummy and midriff. It animates and further develops blood course in the whole body. The parallel movement of this asana assists you with consuming additional fat from the midriff and fabricate more muscles in the thighs and hamstrings. It likewise further develops balance and focus.

3. Virabhadrasana – Warrior Posture

Conditioning your thighs and shoulders, as well as further developing your fixation has become simpler with the champion posture. The more you hold that represent, the better the outcomes. With only a couple of moments of Virabhadrasana, you will get more tight quads.

Fighter present is made to work on your equilibrium alongside conditioning your back end, legs, and arms. It likewise assists with conditioning your stomach and give you a level tummy in the event that you contract your abs while you stand firm on the situation.

4. Sarvangasana – Shoulder Stand Posture

Sarvangasana accompanies numerous advantages, from expanding solidarity to further developing absorption. In any case, it is most popular for supporting digestion and adjusting thyroid levels.

Sarvangasana or the shoulder stand fortifies the chest area, stomach muscles, and legs and reinforces the respiratory framework and advances rest.

5. Adho Mukha Svanasana – Downward Dog Posture

Adho Mukha Svanasana tones your entire body with some additional consideration regarding explicit muscles.

It assists with reinforcing your arms, thighs, hamstring and back. Holding this posture and focusing on your breathing connects with your muscles and tones them, as well as works on your fixation and blood course.

6. Sethu Bandha Sarvangasana – Bridge pose

The Scaffold present further develops muscle tone, processing manages chemicals and works on thyroid levels. It likewise reinforces your back muscles and lessens back torment.

7. Surya Namaskara – Sun Welcome Posture The Surya Namaskara or Sun Greeting accomplishes more than warm up the muscles and jump-start the system. It stretches and tones the greater part of the significant muscles, manages the midriff, conditions the arms, invigorates the stomach related framework, and balances the digestion.

8. Parivrtta Utkatasana – Turned Seat present The Parivrtta Utkatasana is likewise called the Yoga’s form of the squat. In any case, you should realize that it is somewhat more serious and tones the abs, works the quads and glutes.

The asana likewise upholds the lymphatic framework and the stomach related framework.

Power Yoga presents provide you with the advantage of yoga and that’s only the tip of the iceberg, including Helps consume calories, somewhat more than yoga for fledglings It supports your digestion It fortifies your general prosperity Valuable to develop fortitude, endurance, adaptability, and tone your body. It helps increment your focus It assists you with unwinding as pressure and stress are extensively diminished. The most solid type of Force Yoga starts with Surya Namaskara or Sun Welcome. You can play out the Surya Namaskara as a warm-up before you start your Power Yoga exercise meeting.

Surya Namaskara has gigantic advantages as it focuses on all the center muscles of your body.

Power Yoga Stances for Weight reduction

Power Yoga is a vivacious type of yoga that revives your brain and body.

A cardiovascular exercise develops both perseverance and fortitude. Power Yoga advances weight reduction and keep a solid body and a peaceful life. It likewise upgrades endurance, adaptability, and mental concentration.

Power yoga is a cutting edge type of yoga where the asanas increment your endurance, making areas of strength for you, and liberated from pressure. It is a strength-building exercise that gives an exercise to your entire body.

Healthcarebiodiversity Suggestion

While hoping to get more fit, yoga is for the most part not the principal exercise that one decides on. The explanation being that many types of yoga are polished exclusively for adaptability and unwinding. The significant thing is to pick the right kind of yoga, for example, power yoga to match your weight reduction objective. This alongside a solid eating regimen can help in weight reduction.

Work with a specialist to pick the right yoga routine and assist with getting your stance right so you can get greatest advantages from your yoga practice.

Conclusion

Yoga, an Indian act of psyche and body restoration, has huge advantages for all, from individuals who are overweight and need to shed load to the people who need to unwind.

Yoga helps with weight reduction as well as advances adjusted physical and mental prosperity.

#health #meantal #yoga

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mariale1113 · 2 years

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Eka pada chaturanga dandasana.

Photo: @frobeg

#yogaphotography #yoga #bnw #personalpractice #yogapersonalgoals #happymoments

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whsprings · 2 years

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when I was in high school I could squat over twice my own weight and now I literally get sore after doing a single pushup from doing chaturanga dandasana at work yoga hahahaahah I love recovery and being horrendously unfit due to the exercise being forbidden

#actually i dont think at this point it is forbidden but i do not rrally have time nor motivation to actually exercise other than like.#once weekly work yoga lmao #although i do know i cant exercise if im not meeting meal plan and meeting meal plan is hard when you vomit four times a week #cw// ed

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yogadaily · 21 days

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(via Top 5 Meditation Tips | Acupuncture, What is meditation, Holistic wellness || Curated with love by yogadaily)

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rntozen · 28 days

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Low Plank Pose: (Chaturanga Dandasana) https://rntozen.com/blog/yoga/low-plank-pose-chaturanga-dandasana/?utm_source=tumblr&utm_medium=RN+To+Zen+Social+Media&utm_campaign=RN+To+Zen+Posts

#ArmStrengtheningYoga #ChaturangaTechniques #CoreEngagingAsanas #LowPlankBenefits #YogaPushUpBasics

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otaviogilbert · 2 months

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CHATURANGA - Yoga Teacher Training | yoga exercises | The Ultimate Guide

In this video from our Yoga Teacher Training, Zahir Akram breaks down the complicated pose Chaturanga Dandasana.

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#yogateacher #yogateachertrainingcourse #yoga #yogacertification #yogapose #chaturanga #Youtube

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inneryogatrainingbali · 4 months

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Regular consumption of alcohol and drugs leads to their malfunctioning and ultimately failure. Moreover, taking steroids for bodybuilding can also create trouble for it. Now is there any chance to make the liver healthy in case it has been damaged? Yes, here comes the Yoga into the picture. You need to practice Yoga for various liver health benefits. For more Information about liver health benefits click the link below: https://inneryogatraining.com/5-yoga-for-liver-enhance-your-liver-health-naturally/

#liver health benefits

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yogaislife2 · 5 months

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#yoga

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mahiyoga01 · 6 months

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5 Yoga Poses to Boost Strength

Yoga is a holistic practice that offers many benefits for both the mind and body, including increased strength. While some people may associate yoga with flexibility, it can also be a great way to build muscle and improve your overall fitness.

Here are five yoga poses that are particularly beneficial for boosting strength:

1. Downward-Facing Dog (Adho Mukha Svanasana)

This pose is a classic for a reason. It works many muscle groups in the body, including the hamstrings, calves, core, and shoulders. To do Downward-Facing Dog, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Tuck your toes under and lift your hips up and back, forming an inverted V-shape. Keep your back straight and your core engaged. Hold for 5-10 breaths.

2. Warrior I Pose (Virabhadrasana I)

This pose is great for strengthening the legs, glutes, and core. To do Warrior I Pose, stand with your feet hip-width apart. Step your right foot back about 3-4 feet and turn it out 45 degrees. Bend your right knee until it is directly over your right ankle. Keep your left leg straight and your back foot firmly planted on the ground. Raise your arms overhead, palms together. Hold for 5-10 breaths, then repeat on the other side.

3. Warrior II Pose (Virabhadrasana II)

This pose is similar to Warrior I Pose, but it works the legs and core in a slightly different way. To do Warrior II Pose, stand with your feet wide apart, about 4-5 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Bend your right knee until it is directly over your right ankle. Keep your left leg straight and your back foot firmly planted on the ground. Raise your arms out to the sides, palms down. Hold for 5-10 breaths, then repeat on the other side.

4. Boat Pose (Navasana)

This pose is a great way to strengthen the core and abs. To do Boat Pose, sit on the floor with your knees bent and your feet flat on the ground. Engage your core and lean back, lifting your feet off the ground. Extend your arms out in front of you, palms together. Keep your back straight and your core engaged. Hold for 5-10 breaths.

5. Plank Pose (Chaturanga Dandasana)

This pose is another challenging core pose. To do Plank Pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Tuck your toes under and lift your knees off the ground so that your body forms a straight line from your head to your heels. Engage your core and hold for 5-10 breaths.

These are just a few of the many yoga poses that can help you boost your strength. If you are new to yoga, it is important to start slowly and gradually increase the intensity of your practice over time. You should also listen to your body and rest when you need to.

Yoga Teacher Training in India

India is the birthplace of yoga, and there are many excellent yoga teacher training programs available throughout the country. These programs typically last for 200-300 hours and teach students the basics of yoga philosophy, anatomy, and asana practice.

If you are interested in becoming a yoga teacher, or simply deepening your understanding of yoga, consider taking a yoga teacher training program in India. It is an unforgettable experience that will change your life in many ways.

#yoga teacher training in india #yoga teacher training in dharamsala #yoga teacher training dharamsala

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