Naukasana Boat Pose Yoga: Benefits & Steps

Naukasana is the Sanskrit terminology divided into two forms Nauka that means boat and asana are the postures. This asana works well to lose fat around the abdomen with fewer easy steps. In Naukasana Yoga practitioners attains the posture of a boat to combat belly fat.

This pose directly impacts the abdominal muscles with contraction also affecting legs and arms simultaneously. Naukasana offers total body workout and the best thing about this pose is that you can perform this on by laying both on the stomach (prone position) and back (supine position).

Every yoga pose comes handy with its unique set of vast health benefits and it’s better to gain a better insight into the benefits of this pose prior to practicing it.

Pontoon Posture

Benefits of Naukasana:

A first direct benefit goes into strengthening the abdominal muscles with equal effect on the muscle of the thighs, arms, and shoulders. Boat pose has beneficial after-effects

  • Boat pose asana has the wholesome effect on all the organs in the abdomen thus reducing belly fat.
  • The stimulation affects the digestive capacity of the stomach.

Precaution Of Boat Pose Yoga

Yoga is suitable for the newbie and the seasoned practitioners but Naukasana comes with its own set of limitation in case you have health issues like spinal disorders, hernia, hip joint pain and heart problems.

How To Perform Yoga Boat Pose             

  • Lie on your back with hands on the side
  • Take a deep breath, inhale and raise your upper body- chest, arms, shoulders, and feet above the ground stretching your arms toward your feet.
  • Balance the weight of the body on the buttocks while keeping the spine straight
  • Your eyes, fingers, and toes should be aligned
  • Keep breathing deeply
  • Keep in this pose for few seconds
  • Exhale while returning back to the original position remain in Shavasana and come back to the ground
  • Repeat the process 2 to 5 times as per your capacity.

Connect with Chandra Yoga International and gain exceptional insight into the magical health effects of yoga in the form of comprehensive yogic principles consisting of pranayama, meditation, restorative asana, yoga philosophy, mantra and various yoga skills

How To Do Garland Pose Or Frog Pose In Yoga

This pose is derived out of many yoga forms catering to a very common issue of prolonged seating that result in a wide array of health issues.

Global studies and research show the figure statistics that we normally sit approx 7.7 hours a day, while other research results say people might sit up to 15 hours a day. This may take into consideration the seating posture as similar to, “Squatting”. We normally keep seated on chairs (in the workstation as professional) beds or cars all day long.

So, what would be the adverse effects of this prolonged inactive sedentary lifestyles state of sitting?

The research also points towards the real fact that excessive sitting directly impacts our body’s metabolic system. Being seated might be the need of the time, as usually when we get tired, so we sit and relax for a long period. This is the routine necessity of the body, but the imperfect posture affected by sit and slouch might impact our body.

Now, this might result in decline mobility in our hip flexors and back reflected in the tightening of the inner thighs, which can be resolved through simplified asanas namely garland pose that keeps our joints flexible.

See also: Therapeutic Utthita Trikonasana: Triangle Pose Yoga

Let’s look at the Sanskrit significance of this posture

The Sanskrit terminology for this pose, “Malasana” comes from the mixture of two words: (“Mala” — meaning “garland”, “Asana” — meaning “pose”)

Most importantly It is required to have this pose done on an empty stomach you can schedule your food intake prior to 4 to 6 hours before practicing this asana.

15 June fin

How to do Garland Pose

  • Begin with standing in the Mountain Pose (Tadasana), with your arms at your sides
  • Keep the back straight Lower your hips toward the mat then smoothly bend your knees, separate them wider while you assume the posture of low Squat
  • Next breathe out and place your elbows inside your thighs and bring your hands to Anjali Mudra prayer position or you can place them on the mat
  • Spread your knees apart and lean forward in between them.
  • Hold for at least a bare minimum 30 to 60 seconds and breathe deeply
  • Breathe in and release the pose.

See also: Poses For Your Hips Flexors: Pigeon Pose Yoga For Flexibility

Garland pose benefits

  • Garland pose opens the hips and groin, enhance the flexibility of the pelvic and hips joints
  • Tones abdominal and strengthens the legs, hips while stretching ankles, lower hamstrings, back and neck
  • Garland pose further strengthens metabolism and aids in digestion

Health Precautions prior practicing this posture

Avoid going on with this Garland pose in case you have a lower back or knee injury or you can perform this pose as part of the yoga session and practicum under the guidance of yoga advisors.

Connect with Yoga teacher training in India to gain a wider insight into the comprehensive yoga benefits and if you were looking for the perfect yoga relaxation retreat opportunity, the time is now to enroll in interactive classes on the yogic principles consisting of pranayama, meditation, restorative asana, yoga philosophy, mantra and various yoga skills.


Virabhadrasana Yoga Postures: Yoga For Legs And Arms

There are so many forms of yoga pose some are done in the standing pose while others are performed while being seated. Warrior pose aka Virabhadra’s Pose is one form of yoga that deals with specific Yoga techniques considered appropriate in the strengthening and standing pose.

Let us first get deep into the naming convention of this most common yoga pose, why is it called Veerabhadrasana / Virabhadrasana   Pose and how well it connects to the Sanskrit name. The name convention carries a lot of significance to the Sanskrit breakup of Veerabhadra into Veera – vigorous, Brave that means warrior, and Bhadra means Friend – and Posture relates to Asana. This yoga pose is concerned with the standing posture named after a mythological Hindu fierce warrior Virabhadra.

Warrior pose is categorized into three specific types like Warrior 1, Warrior 2, and Warrior 3 facilitating yoga’s potential health benefits with standing postures that make the spine strong, supple, and flexible. This yoga stretch is the coolest amongst various forms of yoga postures, as you have the natural power to derive yoga health benefits with a bit of positioning and placing of the foot on the mat.

See also: Dhanurasana: Bow Pose Yoga For Back

Yoga warrior pose

Yoga warrior pose

How To Do Warrior I Pose:

  • First of all, you have to stand on your mat and begin with the Mountain Pose (Tadasana), next position your feet wide apart, facing forward
  • Making sure that your left leg should be behind you, keep and step your right foot forward at 90 degrees, with the left foot facing forward angle at 45-60 degrees, position and bend your right knee over your ankle.
  • Breathe deep, Inhale and slowly raise your arms upwards overhead with palms facing each other.
  • Relax your body as you exhale
  • Hold this pose for 5-10 breaths.
  • Lower your arms down and position your legs together again while returning to the Mountain Pose.
  • Perform the same steps in the warrior pose yoga posture for left leg and go on to repeat this cycle for a minimum 4-5 time

This warrior pose comes handy with standing movement involved in yoga practicing that does wonder to the entire body. With this pose caters, yoga practitioner is able to get a profound stretching, which is extremely relaxing for those, who remains seated to the table and hooked to the laptop or desktop screen for long hours, living exercise depleted sedentary lifestyle.

See also: Poses For Your Hips Flexors: Pigeon Pose Yoga For Flexibility

Invigorating Benefits Of Warrior I Pose

  • Besides providing nice stretch to your entire torso, “Warrior I Pose” benefits to releases stiffness in the shoulders and tones your lower body.
  • Relieve back pain and improve balance in the body, while energizing the complete body
  • Provide flexibility, as warrior pose strengthens your shoulders, and tones and stretches your arms, neck legs, ankles and lower back.
  • These pose also stretches the chest and lungs altogether, thus significantly improving the breathing capacity of the practitioners.
  • Acts as the stress buster there is an equal effect on the improved blood circulation
  • In fact, all the yoga asana calms the mind but Virabhadrasana is meant for complete yoga relaxation and improved focus

Slighter Modifications In Veerabhadrasana

  • You can keep your hands on the knees or the hips to support practicing this pose.
  • In case you feel difficulty in placing the back feet grounded you can get the support of the blanket and place your feet there.

Who should avoid doing this and must adhere to a proper yoga class sequence to perform this pose

Beginners suffering from any spinal health concern, the neck problem, knee pain or arthritis, high blood pressure should not practice Virabhadrasana. Connect with Multi-style yoga teacher training in Rishikesh India, for in-depth classes on the yogic principles consisting of restorative asana, pranayama, meditation, mantra, yoga philosophy, and yoga skills


Therapeutic Utthita Trikonasana: Triangle Pose Yoga

The name of this yoga asana has a lot to do with assuming of the likely pose.  The yoga practitioners maintain the pose of a triangle to derive many benefits of this posture. This pose is suitable for the novice and the newbie practitioners in yoga.

And the wonder thing about this pose is that you need not worry about mat or special yoga sessions to perform this pose, as you can practice Triangle Pose anywhere in accordance with your comfort and wish.

Yoga is an ancient Hindu practice which has deep roots in India and dates back to some 5000 years back we have Sanskrit, an ancient Vedic language having a strong influence on this triangle pose naming convention with Sanskrit significance and influence as, “Utthita Trikonasana”. Moreover, this is a standing pose.

Triangle Pose yoga

Triangle Pose yoga

Triangle Yoga Benefits

“Stretch”, is such a best word for the body that sparkle magic, if you stretch for a minimum, “1 sec” you get the ultimate feel of the complete body relaxation, happened in a moment.

Wonder what affect it will have on a professional, tuned to its workstation, in front of the desktop and laptop?

The core benefits of this pose are providing flexibility strength and stretch to the spinal back, It works the spine from your lower back  (base) all the way to the top of the neck. The twisting action acts to stretch the torso affecting as a massage to the internal organs and the back. Triangle Pose yoga practice empowers us Prolonging the benefits of triangle yoga is through.

See more: Poses For Your Hips Flexors: Pigeon Pose Yoga For Flexibility

3 deeper benefits of triangle yoga pose with the generic effect of Trikonasana on pain alleviation and stress reduction

  • Triangle yoga pose improves the posture while strengthening the below body part including the legs, knees, ankles, arms, shoulders, chest and spine
  • Utthita Trikonasana is beneficial for the mobility of the hip area and flexibility of the spine with the Poses for Your Hips, stretching the legs buttocks and opening the hips, groins, hamstrings, calves,
  • Triangle Pose Yoga helps to alleviate back pain reduces stiffness in the neck, shoulders and the knees
Triangle yoga pose

Triangle yoga pose

How To Do Yoga Triangle Pose

  • The initial step is to spread your feet apart with knees not bent, then turn your right feet to right angle, raise your arms and straighten arm parallel to the floor, position your palms down.
  • Bend your body to the right with the right hand dropped to reach the ground and touch the front of the right foot, with the palm down if flexed and Inhale.
  • Now, exhale on reaching the ground, put your right hand on your right ankle and stretch completely.
  • Hold for a minimum of 3-6 breaths.

In this yoga regime, the length of the yoga practice sessions should be from 30 seconds to 1 minutes but all the other yoga forms of asanas and postures require a devotion of 10 to 90 minutes with yoga practicum and sessions lasting from two to 16 weeks.

Chandra Yoga International makes yoga session more interactive and amazing focusses 100% on inculcating the basic to advanced fundamentals of yoga through intensive Yoga Courses in Rishikesh to grasp the yogic principles consisting of restorative asana, pranayama, meditation, mantra, yoga philosophy, and yoga skills.

Poses For Your Hips Flexors: Pigeon Pose Yoga For Flexibility

The sitting posture is one of the main constitutes to comfort the rest of the body and pigeon yoga pose is the perfect yoga component to soothe muscles, tendons, and ligaments. This is not the scenario with professionals giving complete 9 hours sitting on the office chair with 9 to 5 hours job, but most of us usually remain seated for more than six to 15 hours a day on the bed, couch, car or chair.

The end-result of not so active exercise deplete sedentary lifestyle prevents your hips from getting the required mobility, movement and stretching. Though some amount of brisk walking and jogging in the morning boost the level of energy and massages the internal organs these are not enough to flex or stretch the posture to the optimum.

Making yoga exercise as a significant part of active health regime comprehensive invigorating One-Legged Pigeon Pose commonly known with the Sanskrit Name Eka Pada Rajakapotasana is better to soothe stiff hips. The pigeon pose is significant Poses for Your Hips and lower back and is a variation of the advanced pose Eka Pada Rajakapotasana, Hip opener, forward bend.

Pigeon pose yoga

Pigeon pose yoga

How to do yoga pigeon stretch

  • Starting with the right leg, bring your right knee between your hands, as this pose has to do with keeping the back leg straight and then assuming asana of folding forward over the front leg. slide right knee forward and place it behind your right wrist
  • Attain this asana by sitting conveniently, then easily bring the front knee as close to 90 degrees as your body allows then come into a forward fold
  • Slide your left leg to the maximum back
  • Balancing the weight of your torso on your front leg smoothly lengthen the front of your body
  • Stay for two minutes for 5 breaths.
  • You can make this Hip-Opening Yoga Poses more intense and deep by extending further forward your right heel.

See also: Camel Pose Yoga Sequence: Yoga For Spine

Benefits and effects of Pigeon yoga pose on the body 

  • Yoga pigeon pose massage and stimulate the internal organs while stretching the thighs, groins, and back
  • Pigeon pose yoga lengthens hip flexors stretch glutes and Increases mobility of femur in hip socket making it more strong, flexible and supple.

Yoga is the ultimate exercise sequence which links to ancient Hindu practice and it has become a significant health regimen across the world with over 300 million yoga enthusiast and practitioners in the world embarked on yoga and utilizing the benefits of yoga.

Certainly known as an easy form of exercise that offers tremendous benefits with a little devotion of time and attention, you can tone up your body into a fitter shape and attain utmost peace through yoga.

You can make your yoga vacation enthralling with the yoga therapy sequence by involving in yoga retreats, connect mind, body and soul and bond spiritually with intensive Yoga courses in Rishikesh and learn more on the yogic principles consisting of restorative asana, pranayama, meditation, mantra, yoga philosophy, and yoga skills.


Dhanurasana: Bow Pose Yoga For Back

The beauty of yoga is linked one to the health perspectives and another to the naming convention that signifies yoga with ancient Hindu practice. You will be amazed when you connect the name of the pose with the Sanskrit significance. The Sanskrit word, “Dhanurasana” is split into two combinations of words as, “Dhanu” means “bow” whereas, “asana” means posture or pose.  Moreover, the word conveys the variation in assuming and bending the body and attaining the pose like a bow.

Images of Dhanurasana

Images of Dhanurasana

“Wait”, be cautious, take a minute precaution, prior to beginning this relaxation pose

It’s quite preferable doing this asana with the empty stomach.

Beginner’s Tip For Yoga Bow Pose

Read more: A Beginner’s Guide to Meditation, Yoga Practice, and the Sutras

Now, this pose may not be very suitable in case you are a novice in yoga, as you have to be cautious for various health symptoms like heart problems, neck injuries, and high blood pressure while performing this asana.

There are some tips the make this bow pose yoga cool and comfortable for the beginners and the newbie as often beginners find it hard after years of not stretching to lift their thighs away from the floor.

Here, you can do an addition of prop kind of thing in yoga asana to give your legs a little upward lift by keeping a rolled-up blanket below your thighs and you can hold your ankles with your hands with the assistance of a strap that you can put over the front of your ankles and effectively perform the asana holding the loose ends of the strap with your hands.

Picture of Dhanurasana

Picture of Dhanurasana

Therapeutic Yoga For Back: Benefits Of Dhanurasana

  • Better recognized as Yoga for abdominal muscles, bowed posture leave combined impact on the heart stretching abdomen muscles and chest.
  • Sometimes counted as an Easy Yoga poses, “Dhanurasana perfect and improves the posture adding flexibility to the back.
  • Massages and stimulates the internal organ.
  • Dhanurasana for strengthening the back and abdomen as it strengthens and tones the muscles of the thighs and legs.
  • In addition, Bow pose completely energize the body and further aid in proper digestion

How to do Dhanurasana

  • To perform this asana you have to lie flat on your yoga mat on your stomach fold your knees, move both of your feet upwards and reach back with your hands hold and grab your ankles with your hands
  • This pose has a variation to the similarity with the cobra pose as you have to take long deep breathe in, lift your chest off the ground and relax in this bow pose benefits.
  • You attain this pose as a bow as your body is now curved in the shape similar to the bow hold the pose for bare minimum four breaths

Precaution Note:

You have to take precaution to bend your body as far your natural spinal flexibility permits you to and carefully avoid overdoing the stretch.

After a time span of about 15 -20 seconds, you can conclude the pose as you exhale, gently lowering your knees bring your legs and chest to the ground. Release the ankles and rest on your stomach.

The magic world of yoga is always amazing for the health freaks, you can connect mind, body and soul and bond spiritually with Yoga in Rishikesh and learn more on the yogic principles consisting of restorative asana, pranayama, meditation, mantra, yoga philosophy, and yoga skills

Camel Pose Yoga Sequence: Yoga For Spine

The significance of this ustrasana pose name is closely linked to a desert animal namely camel, as the Sanskrit Name is, “Ustra” meaning Camel, and, “asana” meaning posture or pose. This pose is associated with back bend-enhancing flexibility and strength of the body. This yoga form and practice is a natural energy boost and works deep into the spine while equally opening up the heart .

Counted in the category of Intermediate yoga asanas if you happen to be a novice in yoga, then you can practice the preparatory poses like cobra pose, or bridge pose. With the progress from beginners to seasoned yoga practitioners, you can assume this invigorating intensive yoga asanas to derive natural energy boost. Yoga sometimes works on the same ethics as in a gym you are supposed to perform some warm up exercise to carry on with this challenging pose. You can do the same with quad stretches and Shoulder opening.


Preparatory Poses

  • Urdhva Mukha Svanasana
  • Setu Bandha
  • Supta Virasana
  • Dhanurasana
  • Virasana
  • Bhujangasana
  • Salabhasana

Tips: Camel Pose For Beginners

Beginners very often are not able to touch their hands to their feet without pressuring their neck or back. First, try to turn your toes under and raise your heels. If this does not work, the next thing to do is to put each hand on a block. Position the blocks just outside each heel, and stand them at their highest height (usually about nine inches). If you are still having the snag, get a chair. Kneel for the pose with your back to the chair, with your calves and feet below the seat and the front edge of the seat touching your buttocks. Then lean back and bring your hands to the sides of the seat or high up on the front chair legs.

Therapeutic Yoga Asanas: Camel Pose Yoga Benefits

  • This yoga asana strengthens the back muscles
  • Popularly considered as yoga for backache, camel pose yoga relieves and relaxes the body of lower back ache
  • This pose reduces abdomen fat  and  improves digestion
  • Stretches the deep hip flexors (psoas)
  • Synonymous to yoga for flexibility and strength it improves posture and flexibility of the spine
  • Tones the limbs, chest, and abdomen Stretches the entire front of the body, the ankles, thighs, and groins
  • Improves posture
  • Boost up mood and energy

See also: 7 Poses for an Energy-Boost

The Primary Cautions Of Camel Pose Steps Includes The Following:

  • You should not implement this asana in case you have a serious neck or low back injury
  • This is also not suitable when you have any sort of heart disease and low or high blood pressure

How To Do Camel Pose (Ustrasana), Start With The First Phase Of This Asanas:

  • Kneel down on the floor with your knees hip width and thighs perpendicular to the floor.
  • Rotate your thighs inside gradually, narrow your hip points, and firm but do not harden your buttocks.
  • Visualize that you are drawing your sitting bones up, into your torso. Keep your outer hips as pulpy as possible.
  • Press your shins and the tops of your feet strongly into the floor
  • Hold your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down.
  • Use your hands to expand the back pelvis and amplify it down through your tailbone. Then slowly firm the tail forward, toward the pubis.

Precautions 1:

Make sure though that your front groins do not “puff” forward.

Proceed With The Second Phase Of This Asana:

  • To prevent this, press your front thighs back, countering the forward action of your tail. Breathe in and raise your heart by pressing the shoulder blades against your back ribs.
  • Now lean back against the perseverance of the tailbone and shoulder blades.
  • For the time being keep your hands on the pelvis, chin near the sternum and your head up.
  • Beginners probably will not be able to drop straight back into this pose, touching your hands to the feet simultaneously while keeping the thighs perpendicular to the floor.
  • If you need to, tilt the ham back a little from the perpendicular and minimally rotate to one side to get one hand on the same side foot.
  • Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the other hand to its foot.
  • If you are not able to touch your feet without compressing your lower back, turn your toes under and raise your heels.

Precautions 2:

See that your lower front ribs are not protruding quickly toward the ceiling, which compresses the lower back and hardens the belly.

See also: 10 Benefits of Yoga That May Change Your Lifestyle

Proceed With The Third Phase Of This Asana:

  • Release the front ribs and raise the front of the pelvis up, toward the ribs. Then raise the lower back ribs away from the pelvis to keep the lower spine as long as possible.
  • Press your palms strongly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes.
  • Turn your arms outwards so the elbow wrinkles face forward, without squeezing the shoulder blades together.

Precaution 3:

You can keep your neck in a comparatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to stretch your neck and harden your throat.

How Much Time Should You Devote To This Camel Posture?

Stay in this pose anywhere from thirty seconds to a minute.

To Exit Ustrasana, Bring Your Hands To The Front Of Your Pelvis, At The Hip Points.

  • Breathe in and raise the head and torso up by pushing the hip points down, to the floor.
  • If your head is back, lead with your heart to come up, not by jutting the chin toward the deck and leading with your brain.

Follow-up Poses

  • Virasana
  • Setu Bandha
  • Sirsasana
  • Dhanurasana
  • Sarvangasana
  • Dandasana
  • Urdhva Dhanurasana

Conclude this asanas stretch by resting in Child’s Pose for a few breaths. Delve in the wonderful healing health regimen of yoga and connect with Chandra Yoga International, the best yoga teacher training in India providing in-depth classes on the yogic principles consisting of restorative asana, pranayama, meditation, mantra, yoga philosophy, and yoga skills

4 Easy Yoga Relaxation Poses For Beginners

The yoga is an amazing ancient Indian practice which can be included into our wellness program with many advantages that require minimum effort in a complete efficient way. The art of practicing yoga signifies the union of breath, body, and mind with an equal combination of flawless form with complex backbends poses movement and breath control. All you need a bare minimum of yoga mat to materialize all of the low impacts to high impact yoga asanas and postures. How do you classify low impact and high impact yoga asanas and postures and what yoga forms you should zero in to include in your initial start up of a fruitful yoga initiatives?

Low-impact yoga is soft mindful and easier slower, asanas that focus on slow and controlled body movements. The beginning foundation knowledge of yoga therapy should focus on the slower pace and easier movement, as strenuous yoga asana is not accurate for novice ones.

High impact yoga comes in the category of power yoga that involves flawless form with complex poses. Power yoga is always associated with sweating detoxifying after-effect, as you get rid of toxins by practices like twisting, turning, stretching, that eliminate lactic acid, carbon dioxide, and lymphatic fluids from the body. The benefit of power yoga is futile in case you are suffering from chronic back pain, as this form of yoga is not always suitable for beginners.

See also: 5 Poses to Do While You Wait

Mountain Pose

How easiest is to perform, “Mountain Pose”

This pose is the easiest to start with as you can assume this posture that requires the person to stand straight with feet together maintaining pose through relaxed shoulders, straight legs, and back. Now, with this posture you have to take a deep breath inside through the nose, retain it, and then discharge it with straightened arms and hands raised overhead.


The therapeutic yoga benefits of this postures range from improved posture to firm abdomen and buttocks with direct impact on strengthening thighs, knees, and ankles.

Downward dog pose

What’s so special with, “Downward dog pose, Adho mukha svanasana”?

The name signifies a bit of relation to the downward pose in the form of forward bend assuming that you can begin on your hands and knees. This pose has to do with inversion on your standing pose. Keep your knees beneath the hips and your hands under shoulder; raise your sitting bones upwards. Straighten your arm under your shoulder then spread your palm and forefingers. It’s easy and quite safe pose for enhanced endurance, strength, and flexibility.


Down dog is simple, easy and it strengths all your body including arms and legs while it helps in relieving back pain. This form of yoga relaxation tones body muscles giving strength to your legs, feet, shoulders and arms.

Vrikshasana or Tree Pose

Become calm and composed with, “Vrikshasana or Tree Pose”

The tree pose is the easiest as all you have to do stand straight and tall, then bend your right knee and place the foot on the thigh of the left leg, with your arms at your sides, ensuring your spine is straight. Then you have to balance your complete weight onto your left foot.


Tree Pose improves body balance and tones the leg muscles while strengthening the spine. It has a direct impact on the ligaments and tendons of the feet, making them stronger also making the knees firm.

See also: 6 Common Pose Mistakes & How to Fix Them

Rejuvenate with the best of, “Child’s Pose (Balasana)”

The child pose signifies a posture that resembles the activities of a child in a playful mood. Instead of performing twisting, turning, stretching yoga forms you can opt for the easiest breath-focused, playful one with the name Child’s Pose. Here you have to simply bend forward, folding your knees and sit by keeping your hips on your heels. Then smoothly lower your head on the mat and bring the arms alongside your body. Softly press your chest on the thighs and breathe lightly.


Known as the yoga for stress the Child’s Pose optimum whenever you are feeling stressed and fatigued as it gently relaxes the muscles while stretching the hips, thighs, and ankle.

Connect with the ancient Indian practice in the form of indispensable health regimen, courses in yoga facilitating meditational and spiritual essence with breath-taking, stretching wellness-inducing fitness program to gain physical and mental psychological benefits. Get to learn yoga in its most authentic form Chandra yoga, the best yoga teacher training in India providing in-depth classes on the yogic principles consisting of restorative asana, pranayama, meditation, mantra, yoga philosophy, and yoga skills

How Yoga For Sports And Fitness Can Increase Your Metabolism

Yoga for sports performance acts as an absolute workout health regimen that tone the body of the sportsperson providing relaxation, concentration and mental strength along with much-needed flexibility and endurance, to outperform the competitor at the national level.

How is yoga good for an athlete in you?             

Yoga is extremely good for athletes from the perspectives of the immense physical and mental benefits of yoga. Athletes invest a lot of stamina into sportive activities and do a lot of hard work and labor to perform their best to win the game. Yoga for an athlete is also significant in the sense that yoga workout sequence facilitates agility, balance, endurance flexibility along with complete mental relaxation.

Benefits of yoga in sports

The importance of sports and yoga is primary requirement to boost the inner potential of the athlete as we have the famous sportsperson who believes that you have to be very focused with the right frame of mind and yoga is quite essential to obtain pinnacle of concentration in games.

“Any active sportsman has to be very focused; you’ve got to be in the right frame of mind. If your energy is diverted in various directions, you do not achieve the results. I need to know when to switch on and switch off: and the rest of the things happen around that. Cricket is in the foreground, the rest is in the background.”

Sachin Tendulkar

Source Citation

Yoga for sports and fitness

The performance of the sportsperson is determined on the level of flexibility, making movement efficient depending upon the flexibility of the muscles around the joint. The routine workout sessions of an athlete involve warm up sessions and stretching before and after a workout. The direct result of stretching is reflected in the improvement of range of motion, and mobility declining stiffness in the joints. Benefits of yoga include asanas practice that target portions of the torso and strengthen the spine with flexibility through various yoga asanas that twist, turn, stretch, and tones the body.

Yoga and athletic performance

Benefits of yoga in sports

The psychological effect of competitive nature of the sport and higher expectations from the coach and the country often triggers low confidence and negative thoughts in sports person that leads to anxiety. Pre workout yoga exercise is a significant alternative to focus and concentrate on the sports. The sportsperson can derive abundant energy from Yoga practice with complete mind-body unification as yoga sharpens attention and concentration.

Yoga and athletic performance

The coach uplifts the confidence and morale of the athlete by guiding him through a series of exercises and working with them closely to improve performance. Including yoga sessions in the exercises prescribed by the coach will have multiple benefits as long physical sportive activity makes the athlete completely fatigue while yoga sessions reduce muscle tension, strain, and inflammation.

Yoga and sports psychology

Now, with so much focus on providing the athlete with the best of support in the form of high-performance training, yoga meditation is considered a significant part of the training regimen to relieve stress, calm the nervous system and achieve full potential. Sportsperson can improve upon their game by following various yogic techniques of Pranayama, Meditation (Dhyan), Concentration (Dharana) to get into the mindfulness spiritual connection obtaining peace with calm and composed meditation.

What’s your take on the mix of sports and yoga to inculcate mind, body and soul connectivity with spiritual unification, to leverage the tremendous benefits of yoga, do share your opinion in the form of a comment?

How To Do Surya Namaskara? Benefits Of Sun Salutation

The Sun is about 4.5 billion years old and counted as the largest object at the heart of our solar system. Sun is known by different mythological names as the Greeks named it by Helios and the Romans used to call it by Sol. Going by the old age proverb, “early to bed and early to rise makes a man healthy, wealthy and wise” fits best with the habitual waking up, early in the morning, which has its own sets of benefits, as we can easily witness the sunrise at the beginning of the morning. Sun and yoga are connected in the sense that yoga is also an ancient Hindu discipline that dates back to some 5000 years, we give our due respect, grace and gratitude towards the sun energy looked upon as god in Hindu mythology, in the form of yoga practice of Sun Salutation or Surya Namaskara.

The science basics demystify the benefits of the sun rays on the human body as we gain Vitamin D from sun rays. UV exposure has multiple positive health effects in the form of Vitamin D which include strengthening of bones and affecting our endorphin levels. With Surya Namaskara exercise in the form of yoga, your body releases chemicals called endorphins that interact with the receptors in the brain reducing the perception of pain.

The common criteria for Surya Namaskar prerequisite is doing yoga early morning on an empty stomach

Performing 12 yoga postures for benefits of sun salutation

Pranamasana Prayer Pose

Pranamasana Prayer Pose

In this Surya Namaskara yoga pose practitioners keep feet together on the mat Inhale and Exhale in prayer position and assume pose lifting both arms up from the sides and afterward in the process of exhaling draw your hands together into the pose of prayer in bringing them in front of your chest right at the heart.

Hastauttanasana (Raised arms pose)

Hastauttanasana (Raised arms pose)

In this Hasta Uttanasana poses, as the name signifies you have to raise your both arms upwards while inhaling fresh air into the lungs.

Hasta Padasana (Hand to foot pose)

Hasta Padasana (Hand to foot pose)

In this specific Surya Namaskara Padahastasana pose you have to exhale thoroughly and bring your hands down to the floor.

Ashva Sanchalanasana (equestrian pose)

Ashva Sanchalanasana (equestrian pose)

The equestrian pose is also known by the Sanskrit yoga terminology, Ashva Sanchalanasana, in this stretching asana you have to place, your left leg back in between the palms and bend the right knee without changing its position. Bring your spine in the shape of an arch and tilt your head slightly backward Inhale while stretching the left leg backward.

Dandasana (Stick pose)

Dandasana (Stick pose)

This sun salutation sequence you have to breathe in and bring your whole body in a straight line while taking the left leg back.

Ashtanga Namaskara

Ashtanga Namaskara

Sanskrit, the significance of the term Ashtanga Namaskara equalizes with the fact “ashta” means eight and “anga” means part as in this pose you have to touch the floor with your chest and chin along with your two hands, two knees, and two feet while exhaling.

Bhujangasana (cobra pose)

Bhujangasana (cobra pose)

Cobra pose has something to do with assuming cobra lookalike deeper back bend posture while raising your chest up and keeping your elbows bent and look up plus inhale. This has to do more on increasing the flexibility of the spine with muscle stretch of the torso arms and shoulders.

Parvati Sana (mountain pose)

Parvati Sana (mountain pose)

This pose assumes ‘inverted V’ posture as you have to breathe out and lift the hips and the tail bone up, by keeping your heels on the ground.

Ashva Sanchalanasana (equestrian pose)

Ashva Sanchalanasana (equestrian)

Bring and move the right leg forward and place in between your palm, place left knee down on the floor stretch your spine in the shape of an arch and tilt your head slightly backward and inhale

Hasta Padasana (Hand to foot pose)

Hasta Padasana (Hand to foot pose)

As the name signifies this has to do with the hands and the foot you have to reach your foot with your hands and bend plus exhale.

Hastauttanasana (Raised arms pose)

Hastauttanasana (the raised arms pose)

Rounding up with this pose you have to Inhale in the air while lifting the arms up.

Tadasana (1)


This Surya Namaskara marks the finishing steps as you exhale, and relax in this position, straightening the body and bringing your arms down.

Surya Namaskara health benefits

  • Calm your nerves

In addition, Surya Namaskar helps your endocrine glands function better calms your nerves as Endorphins trigger a positive feeling in the body, similar to that of morphine.

  • Decline pain

Adding Surya Namaskars in daily health regimen and performing the yoga postures exercise tones up the body adding strength to your joints and ligaments, as well as your skeletal system massages your vital organs.

  • Detoxification after-effect

A healthy combination of Surya Namaskars along with morning pranayamas asana aids in detoxification of the body. You can detox through yoga with quick inhalation and exhalation in Surya Namaskars. The cells and blood get oxygenated and get rid of the toxic gasses accumulated in the body.

  • Suppress abdominal fat with Surya Namaskara weight loss

Yoga asanas with Surya Namaskar cast a magical spell as it counteracts the body fat at the abdominal waist also helping to strengthen the muscle in the legs and back, balance your body muscle, nerve and gland while soothing the nerves.

Discover complete body works out with these Surya Namaskara 12 steps, whenever you are running short out of your busy schedule, you can devote bare minimum 10 – 15 minutes gaining solar energy in the form of Surya Namaskar. In case you want to delve deep into the magic world of yoga and connect mind, body, and soul bonding spiritually then connect with Yoga in Rishikesh and learn more on the yogic principles consisting of restorative asana, pranayama, meditation, mantra, yoga philosophy, and yoga skills