How to do fitness yoga

Make vrikshasana a part of your yoga regime. Image courtesy: Shutterstock

No matter what your age is, yoga is for all without any constraints. Yoga poses can be divided into basic, intermediate and advanced levels. Based on your physical capability, you can practice scaled down or scaled up versions of these following asanas that can be done in a flow.

Let’s not forget that yoga is a journey to holistic health and gives you a range of benefits such as weight loss, healthy hair, glowing skin, improved immunity, increased strength, flexibility, mindfulness, and so much more. The practice consists of asanas, chanting, pranayama, meditation, mudras etc.

Here are 6 simple asanas that can be done as a sequence to get you started on your yoga journey:

These are foundational poses that can be done for beginners, but are suitable for practitioners of all levels.

1. Balasana

Formation of the posture:

  • Kneel down on a mat and sit on your heels
  • Inhale and raise arms above head
  • Exhale and bend your upper body forward
  • Place your forehead on the floor
  • Pelvis should rest on the heels
  • Ensure that your back is not hunched

2. Vajrasana

Formation of the vajrasana posture:

  • Begin by standing straight with your arms by the sides of your body
  • Lean forward and slowly drop your knees on your mat
  • Place your pelvis on your heels and point your toes outward
  • Here, your thighs should press your calf muscles
  • Keep your heels close to each other
  • Do not place the toes on top of the other, instead right and left must be next to each other
  • Place your palms on your knees facing upward
  • Straighten your back and look forward.

3. Santolanasana

Formation of the posture:

  • Lie on your stomach
  • Place your palms under your shoulders and lift your upper body, pelvis and knees up
  • Grip the floor with your toes
  • Straighten the knees
  • Ensure that your knees, pelvis and spine are aligned
  • Your wrists must be exactly below your shoulders with your arms straight.

Try naukasana. Image courtesy: Grand Master Akshar

4. Naukasana

Formation of the posture:

  • Lie down on your back
  • Bring your upper body 45° off the floor
  • Pivot your body weight on your hips and lift your legs 45° off the floor
  • Your toes must be aligned with your eyes
  • Try to prevent a bend in the knees
  • Keep your arms parallel to the ground and pointing forward
  • Tighten your abdominal muscles
  • Straighten your back.

5. Vrikshasana

Formation of the posture:

  • Begin by standing in samasthiti
  • Place your right foot on your inner thigh
  • Join your palms in pranam mudra at your heart chakra
  • Straighten your arms up
  • Repeat the same with the alternate leg
  • Hold eight to ten breaths.

End your yoga flow with Sukhasana. Image courtesy: Grand Master Akshar

6. Sukhasana

Formation of the posture:

  • Sit in an upright position with both legs stretched out in dandasana
  • Fold the left leg and tuck it inside the right thigh
  • Then fold the right leg and tuck it inside the left thigh
  • Place your palms on the knees
  • Sit erect with your spine straight.

Choose a pace that is comfortable for you and go through this flow twice a day. Each pose can be held for a duration of 10 seconds initially. Gradually increase the number of sets as well as the duration of the hold. Build discipline through regular and consistent practice.

Grand Master Akshar

Grand Master Akshar is an internationally acclaimed Spiritual yogic master. He is the founder, chairman and course director of Akshar Yoga and president of World Yoga Organisation. He is also the President of the International Siddha Foundation.

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Have you ever wondered why so many people practice yoga? How does sitting motionless help you to improve, well, anything? Surprisingly, yoga can be a synonym of harmony, self-awareness and health. As its meaning from Sanskrit is “union”, it teaches how to achieve a strong connection between the mind and the body. When this balance is finally created, you can call yourself a master in honoring your own spirit.

Yoga in the Centuries

Yoga was developed in Northern India by the Indus-Sarasvati, over 5000 years ago. This ancient civilization’s limited knowledge of the spiritual world, kept the specific yoga techniques for the most dedicated students. Firstly, mentioned in the oldest sacred texts, yoga was practiced among the mystic circles of society. The idea of sacrificing the ego for higher aims was the leading force back then.

Modern Yoga

Some people sharply criticize modern yoga, due to the fact that it’s undeniably a powerful and profitable business. Contrary to its peaceful origin, today yoga is practiced in crowded, often mirrored rooms. Although the main postures and poses are present in almost all of the classes, the atmosphere that is so distinctive for the spiritual practice, is lost somewhere in the past.

Fitness Yoga

Fitness yoga is a combination of traditional yoga postures, strength and stretch in a fitness program. It will surely improve your flexibility and strength, because all of its elements are validated from a classic fitness perspective. The modern techniques, together with the ancient poses, lead to understanding of the body, more effective and efficient moves, improved posture, confidence and self-awareness.

The traditional Buddhist teaching is used in a more social and contemporary model. The Sanskrit terms are left behind, but the postures are used along with the meditation and breathing techniques.

One of the many things, that are worth mentioning is that during a class, postures and moves are sequenced together with the help of music. It keeps you in the right moment and allows one more sense to take part.

Yoga is a process that simply reverses the outward of the ordinary flow of energy. Practicing it step-by-step allows you to be in touch with the Infinite Intelligence, Joy and Power. Once you start taking nothing for granted, you can land on the grounds of blind faith and seize the essence of your own self. And there are quite a lot of benefits to be found there.

I recommend that you check out the most shared quote posts on the internet.

These five poses will leave you feeling stretched and refreshed.

Among the many benefits of yoga—increased flexibility, stress reduction, improved sleep—is the fact that you don’t need a whole lot of space in order to practice it. A standard size mat measures 24 inches wide by 68 inches long, meaning you just need to carve out a little bit of floor space to get a great yoga workout at home.

In this video, Sarah Jackson of Lemondrop Yoga in New York City, demonstrates five common yoga poses that anyone—whether you’re a beginner or a novice—can do in the comfort of your house or apartment. Jackson begins on her hands and knees in a tabletop pose before pressing her hips back into Downward Facing Dog pose. She then pedals her feet back and forth several times for a deep hamstring stretch. Next, Jackson flows into Warrior II pose on her on her right side. Jackson bends and straightens her right leg while her left leg stays rooted to the ground. Her arms are outstretched when her right leg is bent, and then they come together above her head when her legs are straight. From there, Jackson moves into Triangle pose. With arms still outstretched she extends the right side of her torso, bends at the hip and brings her right hand to her ankle. Jackson then gently twists her upper body and turns her gaze to the ceiling. Next in the sequence is Extended Side Angle Pose. Jackson bends her right knee over her right ankle, rests her forearm on her right thigh, and stretches her left arm over her left ear. The series ends with a low lunge and forward fold. After completing the sequence on your right side, Jackson says to repeat it on your left side. Jackson also recommends ending the yoga sequence with Savasana, or corpse pose. Lie flat on your back with your palms facing the ceiling. Then close your eyes and take a few moments to just relax and breathe.

With the right tools, yoga at home can help cultivate peace, mindfulness and fitness.

Yoga, often brushed off as easy by people who enjoy more intense forms of exercise, actually holds the power to change your whole life: A consistent yoga practice can significantly reduce aches and pains, improve balance and flexibility, improve your fitness, keep your brain sharp, relieve symptoms of depression and anxiety, reduce stress, help you sleep better and, unsurprisingly, considering those benefits, improve your overall quality of life.

If you’ve been thinking about starting a yoga practice but feel too intimidated, don’t be: Yoga is for everyone. Big or small, young or old, flexible or not, you can do yoga — and you can do it in the comfort of your own home.

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Having yoga tools and props can help you get started, but know that you don’t necessarily need any of these items to cultivate a yoga practice at home. For that, all you truly need is yourself — think of the items on this list as tools that can strengthen your yoga practice and make it something you look forward to each and every day.

Quiet, uncluttered space

This is the one thing you actually do need. Whereas the rest of the list serves as a guide to tools that can make yoga more fun or relaxing, a quiet, uncluttered space is necessary for a distraction-free yoga flow.

Your space can be indoors or out, cold or warm, decorated or bare, but one thing remains essential: Your space should help you relax. You should feel at home wherever you decide to do yoga. Set it up in a way that fosters focus and comfort for the entirety of your yoga flow.

Yoga mat

While you can do yoga on any surface, a good yoga mat may make all the difference. This is especially true for people who struggle with achy bones or joint pain: A dense yoga mat can support and cushion your body while still offering support and stability. To learn how to choose the right yoga mat for you and browse some of the best, head over to CNET’s guide on

Yoga blocks

Yoga blocks are a must for anyone who struggles with limited flexibility or range of motion. Place these foam blocks beneath your hands, chest, hips or back — wherever it makes sense for the pose — to help get into position.

You can find yoga blocks all over the internet. Most companies that sell yoga mats also sell yoga blocks: Gaiam, Manduka, B Yoga, Yoga Hustle and many other yoga brands sell branded blocks. Other online retailers stock them, too: Find some at Amazon, Yoga Direct, Walmart, Target and YogaOutlet.

Gaiam’s yoga blocks are simple and durable yet aesthetic. They’re also affordable, making them a great choice for the everyday yogi.

Yoga straps

Another great yoga prop for improving flexibility is yoga straps. A yoga strap, like this one from Manduka, hooks around your feet or ankles to assist in poses that require a wide range of motion, particularly in poses that open up the hamstrings, hips and upper back.

A yoga strap can help beginners avoid the common mistake of trying to force themselves into a pose their bodies aren’t ready for, thereby assisting in injury prevention and establishing good yoga technique. Even people who have long had a yoga practice can find benefit in a strap, especially when trying to branch out into more advanced poses.

Yoga towel

Tend to slip all over your mat during yoga sessions? You may benefit from a yoga towel, which wicks sweat as you practice, preventing your hands and feet from slipping around. An extremely grippy mat usually cuts it for most people, but for some, no amount of nonslip mat material will do the trick.

A yoga towel is a thin, moisture-wicking piece of material that’s about the same size as most yoga mats. You simply place it on top of your mat before you practice and you’re good to go. Some yoga towels are thick enough to replace a mat, but most are not.

Like yoga blocks, you can find yoga towels at most retailers that sell yoga and wellness gear. Amazon has a nice selection, as do Walmart and Yoga Outlet.

A blanket

No more shivering in savasana: A cozy blanket is the cherry on top of your at-home yoga practice. Keep one nearby your dedicated yoga space so you can slip under it when it’s time to end your practice in savasana, or corpse pose, the act of slowly relaxing your body one joint at a time.

You can also use your at-home yoga space for deep breathing practice or meditation, both of which are great complements to yoga. Any blanket will do as long as you find it comfortable, but many yoga brands have their own blankets for sale, such as Kakoas, Lotus Crafts and Open Road Goods.

Bolster pillow

A bolster pillow can support your body during restorative yoga, particularly during flows that include a lot of supine (upward-facing) floor poses. A yoga bolster is basically a support pillow but firmer and usually closer to the size of a full-body pillow. Like yoga straps, a yoga pillow can help you sink deeper into postures without compromising form. It can also be your pillow for an afternoon nap — hey, it’s your home yoga studio, so anything goes. Yoga Direct, YogaOutlet and YogaAccessories all have a big selection of yoga bolsters.

Comfortable clothes

You wouldn’t go out for a run or hit the weights in workout clothes you hate, so don’t try to practice yoga in clothes you hate, either. Good yoga clothes are stretchy, cool, moisture-wicking, comfortable and somewhat form-fitting — you don’t want your shirt slipping over your head in a forward bend.

There’s no need to buy yoga pants that cost upward of $100. In fact, you can find inexpensive but high-quality workout or yoga clothes from many stores online. What you have in your closet already will probably work, too. Start there and treat yourself to some new yoga clothes when you’re sure you’ll stick to a practice.

An at-home yoga app

Starting yoga at home can feel intimidating and overwhelming. If you’re not quite sure where to start, consider using an at-home yoga app or at least following along with some yoga videos on YouTube. You can find many yoga apps out there for free, but a premium subscription might be worth the money if you’re really ready to commit to an at-home yoga practice.

Here are some yoga apps I love:

  • Daily Yoga (iPhone, Android)
  • Pocket Yoga (iPhone, Android)
  • Yoga Studio (iPhone, Android)

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Wondering how to fit a little more yoga into your day? The yogis from Lululemon have been explaining which poses best suit certain times of day, and how to ensure that you’re doing them correctly.

To the uninitiated, yoga can look simple. Downward dog and child’s pose seem like a total doss, compared with running a 5k or lifting heavy weights. But yoga is all about precision and many of us are all-too used to rolling through the most common poses without paying attention to key pointers.

Over the past 18 months, yoga has grown massively in popularity. Between 20219 and 2021, Google searches in the UK for “yoga for beginners at home”, for example, grew by 229%. After a couple of years, we might not be total yoga beginners but we could still do with expert input to take our practice to the next level. That’s where Lululemon ambassadors Katarina Rayburn and Darvina Plante come in. They’ve been going through the 10 most common yoga poses, using Instagram data from the past year, to offer their expert tips.

While yoga can be done wherever, whenever, some poses are more suitable in the morning or evening. When we go upside down, for example, we’re supposed to be rejuvenating the body and mind with fresh blood – something that can leave us feeling more refreshed and energised during the day but which might make you feel too ‘buzzy’ before bed.

With that in mind, here are the 10 most common yoga poses from 2021, when best to do them and how to maximise their benefits.

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1. Headstand

Number of posts online: 2,053, 674

Difficulty: advanced

When to do it: if you’re feeling stressed or overwhelmed, inversions like this can make us feel calmer and more grounded (apparently). You can do it any time of the day but if you do have headstand in your practice, may be save it as a post-Zoom meeting re-set.

Common mistakes: the Lululemon ambassadors say that a common beginner error is trying to jump straight into a headstand. It’s pretty tricky and if you’re struggling, they say one cause maybe that “you’re not engaging your shoulders, or that your elbows are too far apart.”

To start with, use a wall for support and take it slowly.

2. Wheel pose

Number of posts online: 697,542

Difficulty: advanced

When to do it: in the morning. “As it’s energising and uplifting, it’s great to practice when you’ve got low energy or need to wake you up in the morning,” say Rayburn and Plante. They warn, however, that you must be properly warmed up first.

Beginner tip: they recommend checking to see if your hands and feet are too close together. If you’re struggling to get up into wheel, try going into bridge (lifting the glutes off the ground but with your shoulders and arms still on the floor. Having blocks under the hands or feet can help you get up into bridge. You want to make sure that your hamstrings and glutes are fully engaged too.

3. Tree pose

Number of posts online: 649,782

Difficulty: beginner

When to do it: in the morning before work

Common mistake: putting the foot on the knee, which is unsafe. Tree is a balancing pose which sees you standing on one leg with the other leg bent. Either place your foot under or above the knee cap but not on it. Find a spot ahead of you to concentrate on to keep your balance.

4. Camel pose

Number of posts online: 559,831

Difficulty: intermediate

When to do it: first thing in the morning, after a warm-up.

Common mistake: it’s easy to just bend backwards and collapse into the lower back, and that’s how injuries happen. You want to move back slowly and only lean into the pose once fully warmed up. The glutes are vital in protecting the back and stabilising the body so be sure to keep them engaged. If you’re unused to back bends, start slowly and strip the move back – bend slightly from the hips with your hands on your hips to start with and over a series of months, work towards being in the full pose with your hands on your heels.

5. Crow pose

Number of posts online: 549,779

Difficulty: intermediate

When to do it: anytime of day.

Common mistake: people tend to collapse into crow when the key movement is actually pushing away from the floor with your hands. To make it easier, try planking which will help to build strength in your shoulders and wrists.

6. Crane pose

Number of posts online: 508,638

Difficulty: advanced

When to do it: anytime of day

Common mistake: if this move sends shudders through you from memories of failed attempts past, then you’re not alone. Crane is tricky but there are some pointers for finally getting up there. Make sure your hands aren’t too far apart and that your knees are high enough. Engage the core and shoulders fully. You probably need to have a couple of years of yoga under your belt before giving this a go.

7. King pigeon

Number of posts online: 433,329

Difficulty: intermediate

When to do it: just before bed so you can stretch out your legs after a long day.

Common mistake: “People collapse to one side and don’t use support from props when they need to,” says the pair. They warn that if you forgo the block, you risk your form dissolving.

8. Lotus pose

Number of posts online: 355,721

Difficulty: advanced

When to do it: at the end of a practice or workout.

Beginner tip: it looks really simple but if you’ve got tight hips, you’re going to find it hard. In fact, the Lululemon experts say that they recommend having practised yoga for a few years before giving lotus a go, so as to avoid any discomfort in the knee or overly troubling the hips. Be prepared to modify it by resting the feet further towards the knees or lifting one foot at a time.

9. Side plank

Number of posts online: 289,010

Difficulty: intermediate

When to do it: anytime of day.

Common mistake: this is the same move that many of us know (and maybe dread) in strength training. One of the biggest challenges tends to be keeping that bottom hip lifted rather than collapsed, so you need to really concentrate on lifting and pushing that side of the body towards the sky. If it gets too much, go onto your forearm rather than hand, or separate the feet so that you feel more stable on two feet rather than one.

10. Bow pose

Number of posts online: 286,299

Difficulty: intermediate

When to do it: in the morning.

Common mistake: “People tend to bend their elbows when they should be thinking about straightening the arms and activating the legs,” say the experts.

Improve your mobility with one of our quick, 15-minute videos.

This foundational pose stretches the front side of the body and is great for building strength in the legs, core and back. While Warrior I pose is one of the main components of Sun Salutation (Surya Namaskar) B, there are so many beautiful and creative ways to integrate this strong, grounding pose into your practice. Of all of the warrior poses, it requires a tremendous amount of strength and flexibility to get the back foot into the right position while also maintaining the hips squared forward. If this posture is too difficult for you, there are a few modifications that you can do.

Benefits Of Warrior I Pose

Warrior I pose strengthens the legs, ankles, arms and shoulders, and stretches and opens the groins, hips, chest and shoulders. A strong standing pose, Warrior I helps to develop stamina and endurance in your legs and core, and can help to improve balance and concentration. It also encourages greater flexibility, strength, and range of motion in the feet.

Warrior I Pose Step-By-Step

  • Begin in Mountain pose (Tadasana) at the top of mat.
  • Standing with your feet hip-distance apart and your arms at your sides.
  • On an exhalation, step back with the left foot, hands come to hips.
  • Bend right (front) knee, stacking the knee over the ankle.
  • Right toes (front foot) pointed toward top of mat, left foot (back foot) toes turned out to the left 45.
  • Square your hips directly forward and side to side.
  • Shoulders stacked over the hips.
  • Inhale arms up over head. Spread fingers, energizing hands and arms.
  • Breath is steady, legs, abdominals and arms energized and engaged, soften tops of shoulders away from ears
  • To come out of the pose, use the abdominal muscles to mindfully step back to Mountain (Tadasana) at top of mat, prepare for second side.


  • If there is any pain or discomfort in the back knee while keeping the back heel grounded and squaring the hips forward, then the pose can be modified by lifting the back heel and pointing the toes forward, like a lunge.
  • To deepen the pose, try coming into Warrior I, then reaching back and interlacing your fingers together. On an exhale, hinge at the hips to come forward and down to the inside of the front knee. This creates a beautiful opening in the groins and shoulders!
  • While traditionally the pose is practiced with heel-to-heel alignment, the feet can be separated to be slightly wider to create a more stable foundation.
  • If your shoulders are tight, keep your arms shoulder-distance apart, or wider, when they are raised.
  • Press back firmly with the top of your back thigh before bending your front knee. This helps to stabilize and root down through the outer edge of your back foot. Keep that stabilization as you bend the front knee.
  • Keep your weight even across the three points of both feet: The center of your heel, the ball of your big toe, and the ball of your baby toe. This will help keep your arches actively lifting.
  • If you’re just starting your practice, keep your hands at your heart instead of raising your arms for more stability.
  • To decrease pressure on your lower back, keep your core engaged and modify how high you lift your arms.

Why it’s hard?

For many, this pose is extremely difficult for a few reasons. The most common reason is that the practitioner lacks the strength and flexibility needed to get the back foot flat onto the ground while also keeping the upper torso and chest facing forward. Another reason why this pose is so difficult is that our bodies are all made differently. Our hip sockets, hip flexors, and leg muscles are all unique to our bodies. For some, the hip sockets simply cannot open in the way that this pose requires. For others, the muscles and tendons in the lower leg are not flexible enough to get into this posture. With practice, you can learn how to get into this posture more easily, though it is simply unachievable for some.

Think of yoga and Hatha yoga is what will come to your mind. Hatha yoga is the best way to introduce yoga into your life. It balances the sun and moon components present in you and prepares the body for future possibilities. As an introductory form of yoga, Hatha yoga is very important to any practitioner. It includes 84 asanas, 9 kumbhakas, 8 cleansing techniques, and 10 mudras. Of these 10 mudras that are practiced in Hatha yoga, the Khechari mudra is extremely important.

What Will I Learn?

What is Khechari Mudra?

How to do fitness yoga

The practice derives its name from two words – ‘khe/kha’ meaning ‘space’ and ‘chara’ meaning ‘to move’. Together they mean ‘one who moves the sky’. In theKechari mudra, the tongue is rolled back deep into the mouth. This locks the tongue in nasal cavity which is why the Khechari mudra is also known as the tongue lock mudra.

As the tongue moves deep into the throat, it massages against the pituitary gland which is synonymous with the Third Eye. The massaging of the gland activates it, in turn, activating the Third Eye which helps the practitioner rise to a higher level of consciousness.

When a practitioner puts the tongue in nasal cavity, drops of ambrosial nectar are released into the body which liberates the person from pangs of hunger and thirst. Only very advanced practitioners can achieve this goal and they can drink the nectar or Amrit.

How to do Kechari Mudra?

Practicing this yoga for tongue may seem very easy, but it isn’t. It takes months and years to achieve perfection. If you are new to this, you can follow these Khechari mudra steps to achieve your ultimate goal:

  1. Start by positioning yourself in a comfortable posture or asana.
  2. Close your eyes and mouth and concentrate on the Third Eye chakra.
  3. Now roll your tongue up to touch the mouth palate.

Note: Most beginners will be able to touch their hard palates initially. With time and practice, they may be able to touch the soft palate, uvula, and then, beyond it. People with long tongues may be able to begin with their soft palates and move further in.

  1. Maintain this position as long as you feel comfortable and experience no pain.
  2. As soon as you feel a twinge, release the tongue and allow some rest.
  3. Practice it again. Over time, you will be able to practice this yoga for tongue for a longer duration without any pain.
  4. As the tongue gradually moves further back in, you should be able to put the tongue in nasal cavity.
  5. As you do this, your breathing rate will drop significantly.
  6. As the tongue moves within the nasopharynx following the above Khechari mudra steps, it triggers certain points that secrete the ambrosial liquid or nectar that nourishes the body.

5 Khechari Mudra Benefits

  1. Stimulates the thyroid gland

Hormones secreted from the thyroid gland regulate body functions like metabolic rate, growth, development, body weight, body temperature, menstrual health, brain development, digestive functions, etc. An imbalance in these hormones may affect these body functions. The practice of Khechari mudra along with Ujjayi Pranayama helps in the normal secretion of the thyroid hormones, thus promoting overall good health. An optimal level of thyroxin in blood also improves skin health.

  1. Improves personality

The Khechari mudra benefits are not limited to physical health, but spiritual and emotional benefits as well. Regular practice of this tongue yoga can help maintain an emotional balance that changes your personality for good. With time, you can improve personality traits like courage, sensitivity, confidence, communication, creativity, independence, temperament, leadership skills, etc. This helps in developing a balanced personality that is ideal for growth in life.

  1. Boosts the parasympathetic nervous system

The Khechari mudra triggers the parasympathetic nervous system or the PNS. Also known as the rest and digest system, the PNS helps to slow down the heart rate and thus, calm you down. As such, the activation of the PNS helps switch from the fight or flight mode and combat stressful situations. The release of dopamine during the tongue mudra can soothe you down and make you feel good about yourself. This creates a feeling of profound satisfaction that can calm you down even more.

  1. Aids digestion

As the tongue is pressed against the salivary glands during the Kechari mudra, the glands receive the much-needed massage. This not only helps in the release of salivary juices that aid in digestion but also helps in fighting against disorders of the salivary gland. The PNS also enhances the activity of the intestines and various glands present in the body which improves various body functions including metabolism and digestion.

  1. Activates energy chakras

The seven chakras of the human body form a junction at the throat. This junction acts as a valve and prevents the flow of Prana or life-force into the higher chakras. When the tongue presses against the throat during the tongue mudra, it locks this valve so that the Prana can flow into the higher chakras – the Third Eye Chakra and the Crown Chakra without any obstacle. The free flow of life force awakens the mind to various spiritual experiences.


Although the Khechari mudra has no known side-effects, one should be aware of the following before practicing the mudra:

  • You must not self-teach the mudra. Only a yoga expert can teach you the correct Khechari mudra steps.
  • Do not do the tongue mudra in haste. You may face several complications.
  • You should master each stage before moving on to the next.

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As the Khechari mudra activates the pituitary or the Third Eye, it is also referred to as the King of all mudras. As a new practitioner, you may be able to get only as far as the hard palate or soft palate of the mouth, but you will still experience many physical Khechari mudra benefits.

In case you were hoping to try this yoga asana, you could follow celebrity nutritionist Rujuta Diwekar’s guidelines on how to do it.

Bollywood celebrites, from Malaika Arora to Shilpa Shetty, have shown us in the past how to do sirsasana or head stand. But this yoga pose requires strength and precision. In case you were hoping to try this yoga asana, you could follow celebrity nutritionist Rujuta Diwekar’s guidelines on how to do it.

Diwekar recently shared a beginner’s guide on how to do sirsasana on Instagram.

Rujuta Diwekar shows how to do shirsasana. (Source: rujuta.diwekar/Instagram)

Sirsasana is something which prevents premature ageing, Diwekar, who is herself a yoga enthusiast and was trained for this asana by BKS Iyengar, said in a video she shared. “It keeps your brain and all of your sensory organs active and alert. It also helps with skin health and more importantly the health of the reproductive system,” she added.

How to do sirsasana

For this, find a place with a wall. You also need a yoga mat and a blanket. Diwekar mentioned the following steps:

1. If you are wearing glasses, rings, bangles or a watch, remove them before starting the asana. Keep them far away from the mat so that you do not fall on any of these in case you lose balance.

2. Take one edge of the mat and fold it up to the other side. Repeat it to make another fold. Place the folded mat close to the wall.

3. If you do not have a yoga mat, you can use a blanket.

4. Sit in the vajrasana position (kneel and sit on your legs). Widen your knees slightly and place your elbows parallel to your shoulders on the mat or blanket firmly, keeping your arms extended.

5. Interlock the fingers. Place the crown of your head on the mat or blanket, supporting it with the interlocked fingers.

6. Lift your knees and shoulder blades off the floor gradually.

7. In this position, bring your feet closer to your face such that your head and back are in a straight line and your thighs are placed against your stomach.

8. Lift one leg up, followed by the other. Gradually, try lifting both legs simultaneously. If you are unable to do it, use the wall for support by lifting your legs and placing them against it.

9. When you learn to lift the legs without support, lift them further above your head and extend them.

10. Use the support of the wall to bring your legs down.

What’s a Summer without a night of watching blinking fireflies? And what’s a Summer yoga practice without doing Firefly pose? This arm balancing posture requires upper body strength and flexible hamstrings, but even if you don’t have those two mastered, you can still work on this challenging pose.

How to do fitness yoga
Sanskrit Name: Tittibhasana
English Translation: Firefly Pose

To learn how to do this arm-balancing pose.

  • Begin in Downward Facing Dog pose. Jump your feet up so they land behind your hands.
  • Walk your hands through your legs and press your hands behind your calves, trying to crawl deeper through your legs. Once your arms and shoulders are as far back behind your thighs as you can get them, plant your palms firmly behind your feet cupping your heels with your thumb and index finger.
  • Bend your knees and squat down, resting the backs of your legs as close to your shoulders as you can.
  • Make sure your palms and fingers are spread wide as you shift weight into them. Lift your feet off the floor, either one at a time, or both together. At first your elbows will bend as you try to straighten your legs. Once you feel strong and stable, begin to straighten your arms. Squeezing your thighs against your upper arms will help you get more height.
  • Hold for five breaths and then release your feet to the floor.

How to do fitness yoga

The dictionary definition of “invert” is to “put upside down or in the opposite position, order, or arrangement.” In yoga, inversions are sometimes broadly defined as positions in which the heart is higher than the head.

Practitioners who spend time upside down report benefits ranging from better sleep, focus and digestion, to seeing the world from a different perspective. Shifting your body’s relationship to gravity may improve various physiological functions, such as lymphatic drainage and the return of blood to the heart.

Before embarking on inversions, you’ll want to develop a combination of core and upper body strength as well as hamstring flexibility, so that you can enjoy being upside down without creating stress, strain or injury.

The Handstand Preparation strengthens the core, shoulders, arms and wrists.


How to do fitness yoga

Kneel down on the floor on all fours with your back to a wall. Place your toe tips against the base board.

Straighten your legs and press the heels of your feet into the baseboard. If your shoulders are tight, turn your index fingers out slightly.

On an exhale, bend one knee and press the foot onto the wall in line with the buttock. Step the other foot onto the wall so that your legs are parallel to the floor and form a right angle. Press the soles of your feet into the wall.

Lift one leg into the air, creating a straight line, as you continue to press the sole of the opposite foot into the wall. Stay for five seconds, breathing deeply. Switch sides.

Find a yoga class that’s right for you.

How to do fitness yoga

Dhanurasana (Bow pose) is very useful in weight loss if you want to burn your extra fat then practice Bow Pose every day empty stomach. Dhanurasana is a Sanskrit word the mean of this word is Dhanu means Bow and Asana mean Pose.

Dhanurasana will strong your thighs, ankles, groins, chest and stomach organs and spinal cords.

Dhanurasana (Bow pose) Steps

  • Lie down on the yoga mat on your stomach, feel relax and take deep breaths.
  • lift your legs and fold Fold your knees, lift your face up, take your hands backward and hold your ankles.
  • Now you will see your body changed to a shape of the bow.
  • In this position, your whole weight come on your stomach, Hold this position 20 seconds
  • After 20 seconds exhale and come in relax position slowly, repeat it again 3-4 times.
  • You can increase the time and steps after practice

Dhanurasana (Bow pose) Benefits

  • You can lose your weight
  • It will clean your blood.
  • Good for Kidney health, heart functions, will cure asthma, thyroid problems, cures back pain, will increase your sexual strength.
  • It will cure your constipation.
  • Will control your diabetes by improving the function of the pancreas.
  1. Please consult a doctor if you are suffering from serious problems before practice yoga or any exercises.
  2. Pregnant women should not practice yoga without supervision of a yoga expert.
  3. Don’t practice asana in case f any surgery has done.

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A jack of many trades and a master of some, Shirin is a writer, a fashion designer, and a chef by her own acclaim. She loves food, and though she might want to call herself a great cook, she just fal. more

How to do fitness yoga

Natarajasana or Lord of the Dance Pose is an asana. Sanskrit: नटराजासन; Nata- Dance, Raja- King, Asana – Pose; Pronounced As – nut-ah-raj-AHS-anna

Nataraja is one of the many names of Lord Shiva. It is his dancing avatar, through which his love for music, dance, and art is depicted. If this asana is done properly, it resembles one of the dancing poses of Lord Shiva. Take a look at everything this asana has to offer.

Everything You Need To Know About The Natarajasana

What You Should Know Before You Do This Asana

This asana must be practiced on an empty stomach. You must make it a point to have your meals four to six hours before the practice so that the food is digested and the energy is ready to be expended. Also, make sure your bowels are empty before you practice.

Yoga must be practiced at dawn or dusk for best results.

How to do fitness yoga

Level: Intermediate
Style: Vinyasa
Duration: 15 to 30 seconds
Repetition: Once on each foot
Stretches: Shoulders, Thighs, Abdomen, Thorax, Groin
Strengthens: Legs, Ankles

How To Do Natarajasana

1. To begin with, stand in the Tadasana.

2. Breathe in, and lift your left foot, such that the heel is placed towards the left buttock and your knees are bent. Your entire body weight must be placed on your right foot.

3. Then, push the ball of the right thigh bone into the hip joint, and pull the kneecap up so that your standing leg is strong and straight.

4. Keep your torso upright. Grasp the left foot from the outside with the left hand. You must make sure your lower back is not compressed. So, make sure your pubis is lifted towards your navel. And as you do that, press your tailbone to the floor.

5. Begin to lift your left foot up, away from the floor and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Your right arm must be stretched forward, such that it is parallel to the floor.

6. Hold this pose for about 15 to 30 seconds. Release, and repeat on the other side.

Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

1. Avoid this asana at all costs if you have low blood pressure.

2. You could ask your instructor to help you gain balance when you begin practicing this asana. It is best that you consult a doctor before you do this asana.

Beginner’s Tip

As a beginner, you might have a tendency to cramp the back of your thigh. You must ensure that the ankle of the raised foot is flexed. For this, you must move the top of your foot closer to the shin.

Advanced Pose Alteration

To deepen the pose, you could catch the inner part of your left foot with your right hand swept behind your back. Grab the outer edge of your left foot with your right hand. This is a more challenging stance and will increase your ability to balance better. This variation will raise your chest and give a deeper stretch to your shoulders.

Benefits Of The Natarajasana

These are some amazing benefits of Natarajasana pose.

1. Practicing this asana gives strength to your chest, ankles, hips, and legs.

2. This asana increases your metabolism and helps in weight loss.

3. It gives your groin, abdominal organs, and thighs a good stretch.

4. Your posture is improved, and balance is increased.

5. It helps better your digestion.

6. You tend to focus more and are also relieved of stress. This asana calms your mind.

7. Your body becomes flexible.

8. Your hip flexors are opened up.

The Science Behind The Natarajasana

This asana is a beautiful combination of structure and movement, and it symbolizes the dance of the graceful Nataraja. It helps to make you strong, and opens up your mind and body, giving them so much grace and power. It is a deep backbend. As you bend and your body balances on one leg, you are constantly challenged. When you overcome the challenge, you attain a sense of peace and calm. This asana opens up the heart. It asks of us to be stable but at ease, dedicated, yet non-attached, engaged, yet at peace. When we are open to and accept both movement and structure, this asana helps draw a clear communication between our being and the teacher in the heart.

Preparatory Poses

Follow-Up Poses

This asana is one of the last asanas in the backbend series. But to give your spine comfort and relief, you could do the Ardha Uttanasana after you have practiced this one.

This asana is beautiful posture dedicated to Lord Shiva, who is said to be the master of time, the source of Yoga, and the cosmic rhythm of life.

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These poses will open up your whole body, increase blood flow, and make you feel stronger in no time.

How to do fitness yoga

How to do fitness yoga

For many, yoga is a path to physical health. A solid, consistent practice can improve your strength, flexibility, coordination—and even your mental well-being. While all of these benefits are appealing, it can be difficult to know how to start your own practice. This is especially true if you’re not comfortable going to a studio—and suffer from back pain and stiffness.

The image of yoga on social media can also be daunting. Some of the most popular yoga ambassadors are praised for doing acrobatic stunts and complicated stretches (which is awesome for them!). But because of that, sometimes people assume yoga is only for those who are super athletic or flexible—or who are of a certain body shape.

Know that yoga can be done by anybody given the proper modifications. And it can also be practiced in the comfort of your own home. If you’re experiencing pain or stiffness, know that yoga is for you, too—and it can even help you find relief. A study published in Annals of Internal Medicine found that yoga designed for back pain can be as effective as relieving pain as physical therapy. The American Osteopathic Association says that a regular yoga practice can increase flexibility, improve energy, and help you stay protected from future injury.

So, there’s never been a better time to start stretching. The poses below are some of the most common positions you’ll find in yoga flows, whether you’re in a class or at home. Get familiar with these essential moves (along with their modifications) so when you do hop into a flow, you can be confident that you’re going to feel your best.

Equipment: See our favorite yoga mats

Hold Time for Each Position: 5–10 breaths

  • Tanya Malik
  • Editorial 02 Nov 2021, 12:24 IST

A lot of us are still working from home, sitting all day in front of our laptops, indulging in almost no physical activity. Sitting all day long has somewhere made us all unfit and it is one big reason why many of us put on weight while working from home during this pandemic lockdown.

If you are still working from home and looking for ways you can lose those kilos then you should turn to chair yoga. Chair yoga can be performed and anywhere.

To perform chair yoga, one doesn’t need a particular chair, it can be done on a regular chair. However, it is best to avoid wheeled chairs as they aren’t steady. Those who are short can place a folded yoga mad under their feet to provide themselves a firm base.

Manisha Kohli, Yoga expert, Founder, Aum your way has shared 5 easy chair yoga poses one can do anywhere.

1 Chair Eagle – Garudasana

  • Crossing your right thigh across your left thigh to get into the eagle pose.
  • Now wrap your right foot as tightly as possible around your left calf.
  • Cross your left arm over your right at the elbow.
  • Bend your elbows and make a fist with your palms.
  • Raise your elbows and pull your shoulders away from your ears.
  • Hold your breath for 3 to 5 seconds and then release.
  • Repeat on the opposite side.

Benefits –

  1. It helps improve body balance.
  2. Strengthens calves and ankles.
  3. Chair eagle helps in stretching the upper back and shoulders.

2. Chair Pigeon – Eka Pada Rajakapotasana

  • Bring your right ankle up against your left thigh, maintaining your knee as near to your ankle as possible.
  • Hold the pose and take deep breaths, atleast 5 times.
  • Bend forward to make the stretch more intense.
  • Release and repeat with the opposite leg.

Benefits –

  • Helps stretch and strengthen hamstrings, hip, ankle joint, knees.
  • Chair pigeon pose is therapeutic and healing. It is a great way to get relief from sciatic nerve pain.
  • It helps maintain general hip health.

3. Cat And Cow Chair Pose

How to do fitness yoga

  • Sit straight on the chair and place your feet on the floor.
  • Place your hands on your knees or the top of your thighs.
  • Inhale and arc your spine, move your shoulders down and back, bringing back your shoulders together. This is the cow’s position.
  • Exhale and bring your chin towards the chest, making your shoulder and head move forward. This is the cat position.
  • Continue moving between cat and cow position. Hold for 5 breaths.

Benefits –

  • The cat and cow pose benefits the spine.
  • Performing this pose helps you relax your back and shoulders.

4. Chair Spinal Twist – Ardha Matsyendrasana

How to do fitness yoga

  • Sit on your chair in a sideways position with your back to the left.
  • Twist your torso to the left while holding on to the back of the chair to do a spinal twist.
  • While inhaling, stretch your spine and twist
  • on each exhale for five breaths.
  • By sliding your legs around to the right side of the chair, repeat the
  • twist to the right side.

Benefits –

  • Chair twists help in stretching the sides of the spine.
  • It helps relieve mild back aches due to sitting for long hours.
  • Twisting helps in the body’s natural detoxifying process.

5. Basic Stretches

How to do fitness yoga

Image courtesy: Manisha Kohli/Instagram

Using the chair as a prop, stretch your arms, legs through the day. You can take small yoga stretching breaks as per your work schedule.

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How to do fitness yoga

Follow These 6 Easy Yoga Asanas To Stay Fit And Glowing

Through the day, give your eyes a couple of breaks from continous screen viewing.

We hope these easy chair yoga poses help you stay fit and active. For more such fitness related stories, stay tuned!

October 31, 2008 by admin
Filed under About Yoga, Featured

How to do fitness yogaYoga, a moving meditation, helps a person to unify their body, their mind, and their heart. It is also a great way to increase your fitness. For those wanting to do yoga, it is not necessary to join a gym, a yoga school, or anything of that nature. In fact, you can easily practice yoga from the comfort of your own home. There are many reasons why doing yoga at home is beneficial: lack of time, money, or maybe you’re not near a yoga studio, are just a few of those reasons.

If you are wanting to practice Yoga in your home, here are a few things to help you to know what to do:

  • Be sure to get the proper tools required. There aren’t many, but a yoga mat should definitely be used, although not specifically required. This will allow you to focus on the poses, rather than your surroundings.
  • Set aside a specific place in your home for meditation. It can be a room with a door that you can shut, or a section of the room you can close off. Either one works.
  • Purchase a yoga DVD. This will allow you to focus on doing the poses properly, by being able to see someone do it. Trying to go off of memory, unless you are really experienced, is just a recipe for failure.
  • If you don’t have a television or don’t like visual stimulus during your practice, you can go to iTunes store and download a yoga podcast. I am partial to the ”Yoga to the People” podcast.Â
  • To go a step further, decorate the room you’ll be meditating in. Soft music, beautiful art, plants, and soothing paint on the wall will all help you to focus and concentrate.

The best thing about yoga is that it can be done from your home. Take these few steps, and you’ll be doing yoga like a pro in your home in no time.

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How to do fitness yoga

All you need to know about yoga, including the health benefits and how people of different ages and levels of fitness can get started.

What is yoga?

Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing. The main components of yoga are postures (a series of movements designed to increase strength and flexibility) and breathing.

The practice originated in India about 5,000 years ago and has been adapted in other countries in a variety of ways. Yoga is now commonplace in leisure centres, health clubs, schools, hospitals and surgeries.

What are the health benefits of yoga?

Dozens of scientific trials of varying quality have been published on yoga.

While there’s scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity – especially strength, flexibility and balance.

There’s some evidence that regular yoga practice may be beneficial for people with high blood pressure, heart disease, aches and pains – including lower back pain – depression and stress.

Does yoga count towards my 150 minutes of activity?

Most forms of yoga are not strenuous enough to count towards your 150 minutes of moderate activity, as set out by government guidelines on exercise.

However, yoga does count as a strengthening exercise, and at least 2 sessions a week will help you meet the guidelines on muscle-strengthening activities.

Activities such as yoga and tai chi are also recommended for older adults at risk of falls, to help improve balance and co-ordination.

Can yoga help prevent falls?

Yes. Balance and muscle-strengthening exercise (including activities such as yoga, tai chi, dance, and Pilates) at least twice a week are recommended to reduce the risk of falls, especially in older age.

However, falls may sometimes be caused by a health condition, in which case it’s a good idea to see a GP or visit a falls clinic at a local hospital.

Am I too old for yoga?

Definitely not. People often start yoga in their 70s, and many say they wish they had started sooner. There are yoga classes for every age group. Yoga is a form of exercise that can be enjoyed at any time, from childhood to your advanced years.

Do I have to be fit to do yoga?

No. You can join a class suitable for your fitness level. For example, to join a mixed-ability yoga class, you need to be able to get up and down from the floor. Some yoga classes are chair-based.

Do I need to be flexible to do yoga?

Not necessarily. Yoga will improve your flexibility and help you go beyond your normal range of movement, which may make performing your daily activities easier.

Can I injure myself doing yoga?

Yoga-related injuries are uncommon. Some injuries can be caused by repetitive strain or overstretching.

But yoga is the same as any other exercise discipline – it’s perfectly safe if taught properly by people who understand it and have experience.

It’s advisable to learn from a qualified yoga teacher and choose a class appropriate to your level.

What sort of class should I choose?

There are many different styles of yoga, such as Ashtanga, Iyengar and Sivananda. Some styles are more vigorous than others, while some may have a different area of emphasis, such as posture or breathing. Many yoga teachers develop their own practice by studying more than one style.

No style is necessarily better or more authentic than any other. The key is to choose a class appropriate for your fitness level.

No specific qualifications are required to teach yoga in the UK. However, it’s generally accepted that teachers need to be insured. Some teachers may have a teaching certificate and accreditation from a yoga association.

Can I use a book or yoga videos instead of going to a class?

It’s better to start with a class to learn the poses and breathing techniques correctly. With a video, there will be nobody to correct your mistakes, which may lead to injury over time.

With some experience of being in a class, a video can then be helpful for keeping up practice.

Page last reviewed: 3 August 2021
Next review due: 3 August 2024

How to do fitness yogaChild’s Pose — Balasana (bah-LAHS-uh-nuh) — is a common beginner’s yoga pose. It is often used as a resting position in between more difficult poses during a yoga practice. The word “Balasana” comes from the Sanskrit words “bala” (meaning “child”) and “asana” (meaning “pose”).

Benefits of Child’s Pose

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. Sometimes used as a counter-pose to backbends, Child’s Pose restores balance and equanimity to the body.

Life is the period between one breath and the next; the person who only half breathes, only half lives. He who breathes correctly acquires control of the whole being.

Regular practice of Child’s Pose also teaches conscious exploration of the breath. As the front of the body releases onto the thighs, the frontal ribs and abdominal muscles become slightly compressed. This restriction allows for a deeper opening of the back of the torso as the lungs expand behind the body. As this happens, keeping the breath slow, long, and steady allows for a new awareness of the breath’s path through the front and back of the body.


Do not practice Child’s Pose if you have a current or recent knee injury. Women who are pregnant should only practice a wide-legged variation of the pose — do not press the belly on top of the thighs.

Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.


How to do fitness yoga

  1. Begin on your hands and knees. Center your breath, and begin to let your thoughts slow down. Turn your awareness inward.
  2. Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels.
    • Those with very tight hips can keep their knees and thighs together.
  3. Sit up straight and lengthen your spine up through the crown of your head.
  4. On an exhalation, bow forward, draping your torso between your thighs. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor.
  5. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. Lengthen from your hips to your armpits, and then extend even further through your fingertips.
    • For deeper relaxation, bring your arms back to rest alongside your thighs with your palms facing up. Completely relax your elbows.
  6. Let your upper back broaden. Soften and relax your lower back. Allow all tension in your shoulders, arms, and neck to drain away.
  7. Keep your gaze drawn inward with your eyes closed.
  8. Hold for up to a minute or longer, breathing softly.
  9. To release the pose, gently use your hands to walk your torso upright to sit back on your heels.

Modifications & Variations

Since Child’s Pose is a resting position, it’s important to make whatever modifications you need to feel comfortable, safe, and supported in the pose. Here are a few suggestions:

  • If you have difficulty resting your buttocks on your heels, place a thickly folded blanket between the backs of your thighs and your calves.
  • Spreading the knees wider apart can create a deeper stretch in the hips. Only spread your knees as wide as is comfortable for you — do not strain or force your body to extend deeper in this pose.
  • Pad the tops of your feet with a blanket. You can also fold your mat for extra padding under your feet.
  • Rest your forehead on a firm pillow, bolster, or stack of blankets. Alternatively, you can make fists and stack your hands, then rest your forehead on your stacked fists.
  • Keeping your arms extended opens the shoulders and chest, but doing so makes the pose a bit more active. For a more restorative pose, rest your arms alongside your thighs.

Use Child’s Pose throughout your practice whenever you need a break between poses or if you get out of breath. Return to the practice when you are ready.

Breathe consciously and fully into the back of your torso. Imagine your back is doming toward the ceiling, allowing the spine to lengthen and widen. With each exhalation, release your front torso a little deeper into the pose.

Relax & Let Go

Child’s Pose is a simple way to calm your mind, slow your breath, and restore a feeling of peace and safety. Practicing the pose before bedtime can help to release the worries of the day. Practicing in the morning can you help transition from sleeping to waking. Regularly integrating Child’s Pose into your practice will create serenity and overall well-being both on and off the mat.

We all know that to be healthy we’ve got to eat well and exercise. But the best strategy for optimizing our bodies is still up for debate with the health philosophies of yogis often at odds with the traditional fitness community.

In reality there are many aspects of physical strength and being strong in one discipline doesn’t necessarily translate to another. Maybe you’ve mastered a hand-stand but become short of breath a couple kilometers into your run, or you can squat a hundred pounds but can’t hold a tree pose. Total body fitness is a mix of strength, flexibility, endurance, balance, and power- ideally we should aim for a balance in all these aspects of physical health.

The perfect fitness regimen is going to look different for everybody depending on your goals, but a mix of strength training, cardio and a dedicated yoga practice can benefit just about anybody. Plus it’s good to switch up your work-outs so that all the different muscle groups get worked but not burnt out.

How to fit it all in

Incorporate cardio, strength, and yoga into a few of your workouts, so you’re hitting all three areas at once. For example, when lifting weights at the gym, mix in body-weight exercises; pull ups, push ups, and a variety of squats. You can also mix in spurts of cardio like HIIT training (High Intensity Interval Training), with high reps of burpees and jump squats. Finish the session by flowing through some vinyasas and poses. This routine will get you sweating, and fatigue your muscles. Consistently moving will also keep you warm for stretching or yoga afterwards.

Look at your week and make note of which days you will have more time and which days you will have less and modify. You do not have to fit in cardio, weights, and yoga everyday. Maybe you want to devote three days to yoga, and three days to cardio and weights. Or three days you’ll run a few kilometres, and then follow it up with yoga. Or lift weights/strength train two days a week, run/cardio two days a week, and yoga two days a week. You get the idea – the options are endless!

Once you’ve figured out the types of work-outs you want to get in, it helps to sit down and write out a training schedule for the week to stay on track. Incorporating all types of training into your routine doesn’t mean you have to have memberships at multiple studios. There are a ton of online videos and resources that ensure anyone can get a good workout or yoga session in just about anywhere!

How to do fitness yoga

Here’s a couple samples of what a weekly regimen could look like balancing yoga, weights and cardio.

Sample Training Plan 1

Monday : 20 mins weight training- lower body, 20 mins HIIT cardio, 20 min yoga flow

Tuesday: 20 mins weight training- upper body, 20 mins steady state cardio, 20 min yoga flow

Wednesday: 1 hour yoga flow

Thursday: 20 mins weight training- lower body, 20 mins HIIT cardio, 20 min yoga flow

Friday: 20 mins weight training- upper body, 20 mins steady state cardio, 20 min yoga flow

Saturday: Stay active by going for a walk, playing with your kids or doing any activity you love!

Sunday: Rest

Sample Training Plan 2

Monday : 1 hour total body weight training

Tuesday: 30-60 min run or other form of cardio

Wednesday: 1 hour yoga flow

Thursday: Total body weight training

Friday: 30-60 min run or other form of cardio

Saturday: Stay active by going for a walk, playing with your kids or doing any activity you love!

Sunday: Rest

A couple notes when planning your training schedule:

• Try to space a couple days between weight training sessions, overworking tissue that’s already broken down can lead to injuries, or alternate different body parts, ie. lower body one day, upper body the next.

• A gentle yin or hatha yoga class is an excellent way to get blood flowing and helps to soothe sore muscles.

• To maximize your cardiovascular health alternate between different activities including swimming, hiking, HIIT training, jogging, plyometics or dance to name just a few!

Have a Rest Day

Take at least one day off a week to rest, make sure you eat well and get a good night’s sleep. Recovery time is when our body reaps the results of our training by repairing and rebuilding our tissues. Remember to always listen to your body, and don’t overdo it.

How to do fitness yoga

Shop the Look!

Our model is wearing:

Training tips provided by Kenzi Morley to learn more visit her on Instagram at @yogoskenz

By Sam Downing | 5 years ago

How to do fitness yoga

A lot of men do yoga, love yoga, and earn amazing benefits from yoga. But still a tired old stereotype persists that yoga is a soft workout for girls.

Many fitness-obsessed guys I know are yet to set foot in a yoga studio, and a (female) friend recently lamented that her boyfriend would never give yoga a shot— which is a shame, because it’s those men who probably have the most to gain from yoga.

Dustin Brown, founder of Warrior One Yoga and Lululemon ambassador, agrees that the myths and stereotypes around yoga are a “major demotivator” for many men.

“I think the hardest part for most men is challenging the misconceptions and taking the leap to simply try out a class,” he tells Coach.

“But now more than ever men are realising that yoga has so many life-changing benefits. I want to help change the stigma that yoga is easy and just for women.”

If you’ve tried and failed to get your boyfriend or husband to try yoga with you, here’s some strategies that might convince him to change his mind.

It’ll make him stronger

How to do fitness yoga

According to those tired old stereotypes, real men spend their days throwing around weights in a sweat-charged gym. It’s all about getting strong — which is not something you’ll achieve with a few light yoga stretches, right?

Wrong. “What many men don’t realise is that yoga can be just as intense as a strong workout,” says Brown.

Poses like crow , chair and the many plank variations require strength that will deliver a full-body workout, and yoga is also great for recovering from other types of exercise and strength training.

“Yoga helps relieve the physical stress that is often a result of demanding workouts,” Brown explains. “It also increases flexibility, which then helps to prevent further injuries.”

It’ll improve his mood

How to do fitness yoga

Anecdotally, a lot of men are turned off by what they perceive as the hippie trippy aspects of yoga. As one guy bluntly told me: “I don’t care about all that ‘namaste’ bulls–t”.

Fair enough, but that “namaste bulls–t” is only one approach to yoga. Another approach is to think of it as a practical tool for stress relief.

“Men often don’t allow much ‘down time’ for themselves like women do and burn out is becoming more and more prevalent for men,” warns Brown.

“Spending just one hour on the mat can make the world of difference to your mood,” he says. “It also enhances your ability to enjoy life, work productively and to be more present in your relationships … and relieves the pressure that comes from work, home and life stresses.”

That stress relief is not hippie trippy mumbo jumbo: scientific studies have proven that certain yoga technique have an incredible impact on easing depression, among other mental health benefits.

It’s easier to find time for and cheaper than he thinks

How to do fitness yoga

A lot of men are interested in doing yoga, but are already committed to a fitness routine — be it gym, swimming, cycling, footy. Good luck trying to balance yoga class on top of that.

“The hardest thing about yoga is making it onto the mat!” agrees Brown. “We all have ‘busy’ schedules, however making yoga and your health and wellbeing a focus and priority is number one.”

For those who struggle to make it to scheduled classes, he suggests trying online classes you can do at home. (One example: Man Flow Yoga , which offers several free beginners’ videos on its YouTube channel .)

Yoga isn’t necessarily as demanding on your schedule something like weightlifting or sports training, where you need to put in several hours a week to see solid results. Even one hour a week of yoga is enough to get benefits — Sunday morning is a particularly good time to slot in a session, FYI.

And while yoga has a (somewhat justified) reputation as an expensive pursuit, it’s not necessary to fork out for a yoga mat and yoga pants and any other yoga gear before you try a class.

“The only absolute basics he needs are an open mind and a bottle of water!” says Brown, adding that you can rent a mat at most studios then upgrade to your own equipment if you decide to make it a habit.

He won’t look silly

How to do fitness yoga

“I’m not coordinated enough to do yoga.” “I don’t have good enough balance.” “I’m not flexible enough.” What this translates to: if I do yoga, I might look silly.

“It’s important to remember that everyone at one point was a beginner,” reassures Brown. “Starting with a beginners or fundamentals class is always a great option if the guy is feeling self-conscious.”

In particular, he recommends starting with yin or a beginner’s vinyasa class.

“There are so many styles of yoga out there and it is really about experiencing different styles to see the individual connects with,” says Brown.

If guy is concerned his body is too big for yoga, he could try a Fat Yoga class — they welcome both genders and are held in several cities around Australia. Another option: Men-only yoga classes, which are also offered in many studios.

“Men like to be in an environment where they can feel free to be themselves and in the company of other men,” says Brown.

How to do fitness yoga

Congratulations on taking a forward step to get in shape and feel great. Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. But that is just not going to happen. Even though getting in shape sounds like a long, time-wasting process, the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some tips:

1. Exercise Daily

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you’re not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

2. Eat the Right Foods and Portion Each Meal

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it’s just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

3. Keep Track of Calories and Food Intake Per Day

Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders’ body masses are so big? That’s because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.

4. Be Sure to Get Sleep

Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body’s batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

5. Stay Motivated

An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you’ve always wanted.

Erie Cross Training Examiner Kyle Melerski, a music technology student at Capital University, is on the rise by using his creative writing skills to inform and entertain people.

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How to do fitness yoga

Shilpa Shetty is among the fittest actresses of the entertainment industry in the current times. She has been doing yoga for years now. And if you’re active on social media, and follow the Instagram page of the diva, you would know that the actress loves to share various yoga asanas and their health benefits with her fans and followers. As International Yoga Day 2021, is just around the corner, we decided to take you through this super-effective yoga psoe, called Madukasana performed by the actress, and the correct way to do it.

Shilpa Shetty Shows How To Do Mandukasana

How to do fitness yoga

In one such video, Shilpa recently showed what is the correct way of doing Mandukasana and the importance of the pose. According to Shilpa, “To support all kinds of healing processes, the main source of energy comes from the core of our being. So, the Mandukasana is a very important asana as it focuses on your navel centre, which also happens to be your life-force centre called the second brain. It has the ability to give you the energy to combat all weaknesses.” She wrote on her post.

Considering the whole covid 19 situation and the lockdown, Shilpa further mentioned in her post that, “In difficult times like these, we need to focus on ourselves; so we can dispel all negativity and bring in positive energy to the center of our core chakra called the ‘Manipura chakra’.” She added.

Steps To Do Mandukasana

How to do fitness yoga

  • Facing forward, Sit on a mat with your knees under your thighs.
  • Form a fist by folding your fingers and palms and place it on your stomach.
  • Take a deep breath and exhale, stretch your spine and press your navel while going down.
  • Rest your forehead on the ground and stay in the position for 10 seconds
  • Return to the neutral position and relax.

Caution: people with knee, ankle, and back pain issues should avoid this asana.

Benefits of Doing Mandukasana

How to do fitness yoga

Shilpa in her post also mentioned some effective health benefits of doing Mandukasana. “You will feel the energy flow to your solar plexus. Focusing on your navel will help you open your mind and reduce blood sugar levels as it works on the pancreas.” She wrote.

Shilpa believes that the Mandukasana pose helps with improving the flexibility and mobility of the knee and ankle joints. Mandukasana is also known as the frog pose that helps with reducing the fat from thighs, belly, and hips.

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How to do fitness yoga

Let’s face it: Yoga inversions can be intimidating. Sure, famous yogis make handstands and headstands look easy, but maybe you’re not quite ready to throw your legs in the air like you just don’t care. But there’s good reason to get vertical: Handstands and other forms of yoga inversions can strengthen muscles in your arms, shoulders and upper body, and require superior core strength to stabilize the body. Plus, by learning how to do a handstand, you’ll be able to increase circulation to your upper body and maybe even relieve pressure on your legs and feet.

If you’re healthy (and daring) enough to try to defy gravity, Daily Burn trainer and yoga expert Briohny Smyth demonstrates how to lay the groundwork. First, you’ll learn proper grip and stabilization exercises, focusing on your hands, wrists, shoulders and core. Smyth also breaks down the best ways to strengthen your core to help you master inversions. Keep coming back to this handstand tutorial and bet you’ll be high flying by National Yoga Month!

How to Do a Handstand

Want more yoga tips from Briohny? Head to for full-length yoga practices you can stream anytime, anywhere.

Originally published September 2014. Updated July 17, 2016.

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Morning is the best time to do yoga. Image courtesy: Grand Master Akshar

You need to let your health take priority in 2021. And the first step in this path is to start your days early. Doing yoga early in the morning ensures that it becomes a regular habit. There are higher chances of you sticking to your resolve to getting healthy, when you can build a consistent routine to your yoga practice.

There are various other benefits to an early morning yoga practice. The hour is a quiet one allowing you time to gather and organize your thoughts.

It is also easy to plan your day ahead with a calm mind which helps in better decision making. Waking up early also results in sleeping early which is healthy for the body and your metabolism. While yoga can be done at any time of the day, at your convenience—mornings are recommended as they clear the mind and keep you feeling energetic the whole day.

If you don’t know where to begin, then here’s a 20-minute yoga sequence you can start the day with:

1. Start with sukhasana or the happy pose

Sit in a cross-legged position. Place your hands on your knees, palms facing upwards in prapthi mudra. Sit with your back straight.

Sukhasana or the happy pose. Image courtesy: Grand Master Akshar

2. Move to ujjai pranayama, which is a breathing technique
  • Sit in any comfortable pose. Straighten your back and close your eyes
  • Place your left hand, palm-side up, on your left knee
  • Contract your throat and breathe in from your nose
  • As you inhale, make an audible sound
  • After you have slowly filled your lungs with air, make an ‘O’ shape with your lips and exhale through it
  • You may begin by practicing this breathing technique for five minutes a day and gradually increase it with time.
3. Move onto baddha konasana or bound angle pose

Begin with your legs stretched out. Fold your legs and bring the soles of your feet together. Pull your heels closer to your pelvis. Gently push your knees down. Empty air from your stomach, lean your upper body to tilt forward, and place your forehead on the floor.

Baddha konasana. Image courtesy: Grand Master Akshar

4. Next, do santolanasana or plank pose

Lie flat on your stomach and place your hands under your shoulders, with your toes touching the ground. With an inhalation, lift your body up and keep your knees straight. Align the pelvis and spine placing your wrists under your shoulders. Keep your arms kept straight and hold for 8 to 10 breaths.

How to do fitness yoga

Santolanasana aka Plank pose. Image courtesy: Grand Master Akshar

5. Try Naukasana or boat pose

Sit down with your legs forward and lift your legs 45° off the floor. Lean back gently so your upper body is also at the same angle. Balance your body weight keeping knees straight (or bent, depending on how comfortable you are). Extend your hands to the side. Engage your abdominal muscles and straighten your back.

Tone your love handles through yoga and develop core strength. Image courtesy: Shutterstock

6. Next up, samakonasana or straight angle pose

Begin in samasthithi and lift your arms up. Join your palms and slowly tilt your upper body forward at your pelvis. Lower your upper body until it is parallel to the ground. Try to keep your legs straight with a very slight bend at the knees. Ensure that your back is not hunched and your spine is straight. Focus your gaze forward. Remain in this posture for 30 seconds.

Samakonasana. Image courtesy: Grand Master Akshar

7. Move onto utkatasana or chair pose

Begin in samasthithi. Join palms at your heart chakra and raise your arms up. Bend your knees and slowly lower your pelvis. Ensure that your pelvis is parallel to the floor with a 90 degree bend at the knees. Align your ankles and knees in one straight line. Focus your gaze towards your namaskar and keep your back straight.

Chair pose. Image courtesy: Shutterstock

8. Finish with balasana or child’s pose

Kneel down on your mat and sit on your heels. Exhale and bend forward with your upper body as you place your forehead down on the floor. Ensure that your pelvis rests on the heels.

Hold onto that stretch and give your back a new lease on life with child’s pose. Image courtesy: Shutterstock

There are many benefits of waking up early in the morning

When you awake early, your metabolism gets a boost. Practising at least 20-30 minutes of yoga in the morning activates your digestive system. This helps nutrients to be transported smoothly through the body.

Mornings are the best time if you are looking for weight loss solutions. This is because exercise at this time of the day causes carbs and fats to metabolize faster. This is a comprehensive guide to your 20-minute morning workout. Grab your yoga mat to begin with some light breathing exercises before you move to asanas.

Grand Master Akshar

Grand Master Akshar is an internationally acclaimed Spiritual yogic master. He is the founder, chairman and course director of Akshar Yoga and president of World Yoga Organisation. He is also the President of the International Siddha Foundation.

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