4 Yoga Pose to Boost Your Confidence

Hi Yogis & Yoginis,

You think sometime why i am not so confident in front of people? In a room you are so so confident.

Here i am giving you a solution to boost your confidence. Yoga, Yes yoga can boost your confidence. We are experienced about this, You should try this at once. And now question is How?

How can Yoga boost my confidence? You might be presently asking this question yourself. Well there’s nothing Yoga cannot do & boosting self-confidence is no exception. Yoga includes numerous tools to help raise a person’s vibrations from the lower energies of self-doubt to the enlightening energies of self-faith and confidence.

Some of the main yoga poses that really help in boosting self confidence are:

1. The Tree Pose (Tadasana): You can never go wrong if you trust this one to remove the doubts. To do this, stand straight , inhale till a count of six and then exhale for a count of ten. Follow up with two repetitions of this deep Inhale and deeper exhale this way. Then, gently raise both arms over the head, and rise on the toes.

The palms should face forward. Balancing the body weight, stretch all back muscles as gently as possible. Kindly do not exert. Inhaling & exhaling deeply, continue this pose for two more breathes.

Finish by gradually easing back on the feet.

Tadasana

2. The Warrior Pose III (Virbhadrasana III): This advanced Yoga pose strengthens the back, shoulders, Legs and Ankle. It improves posture and agility. Start by putting your hands on the hips. Bring the left knee into the chest and extend the left leg to the behind, parallel to the mat. Press into the right foot while controlling the left toe towards the floor to square the hips.

Extend the arms down to the length of both sides. Lift up through the muscles in front of the right thigh and squeeze into your abdominal muscles. Feel the strength within. When the Asana starts seeming challenging, bring the focus back to the breath. Without exerting out, hold on to the pose as long as comfortably possible.

warrior-3

3. The Eagle Pose (Garudasana): Firmly dig in all four corners of the right foot and bring the left knee up into the chest. Bend the right knee and wrap the left knee over the right. Both legs will subsequently cross at the shins. Make a T-shape with your arms and wrap the left elbow underneath the right. If that seems too much, let opposite hands hold opposite shoulders.

This pose strengthens the legs & calves and stretches the shoulders, upper back and hips. It improves balance and helps relieve sciatica & rheumatism.

Garudasana

4. The Chair Pose (Utkatasana): Utkatasana brings in a sense of ease & balance in the body. It helps alleviate the lack of self-esteem. In Mountain pose with the feet together or hips a width apart, inhale the arms forward parallel to the floor with the palms facing down. While exhaling bend the knees, squatting down. Reach the hips down and back as going to sit on the edge of a chair, bringing the body weight to the heels of the feet.

Utkatasana

Do not bring the hips lower than the level of the knees. Ensure that the knees are pointing straight ahead. Press the shoulders down and back and attempt to arch the spine. Relaxing the shoulders down and back, reach out through the finger tips. Stare at a point on the wall or floor ahead of you to balance. Breathe and hold for 3-6 breaths.

Day 1- 30 Day Yoga Challenge – Let’s get started

How important is our body? How well do we take care of it? In this day 1 of the yoga challenge, we tell you some basic yoga techniques. So without much adieu, let’s start.
The first pose that we would like to teach you’ll is

1. Ujjayi Pranayam:

Sit in a crossed leg position.
This technique requires you to breathe through your throat instead of a nose.
Narrow your throat and inhale through your throat to make a hissing sound and then exhale.
Benefits

1. Boosts focusing the power of the mind.
2. Helps in sinus and cataract.
3. Helps those in singing field.

Hope you are now feeling relaxed with this, the next pose we would like to tell you’ll :

2. Apanasana(Wind-relieving pose):

Lie down on your back with feet together and hands by the side of your thighs.
Inhale and raise you left leg, exhale and bring your left knee towards the chest & press the thigh on your abdomen.
Breathe in again and as you exhale lift your head and chest of the floor and touch your chin to your left knee. Hold and take a few breaths.
Now slowly inhale and exhale and release from this position to the spine position.
Repeat this procedure with the right leg as well.

Benefits

1. Strengthens the back.
2. Helps in digestion.
3. Reduces belly fat.
4. Massages abdominal muscles.

The next pose is a very interesting pose called the cat pose, let’s see how it’s done,

3. Cat Pose:

Knee on the floor, such that your back forms the table top, and your hand and legs form the legs of the table. Look ahead.
As you inhale to raise your chin and a little bit of body, and as you exhale drop your chin to your chest and relax your body.
Hold this pose for a few seconds and release.

Benefits

1. Loosens up the spine and makes it flexible.
2. Also, has and indirect effect on the organs of the lower abdomen.

So now that you have learned the cats pose, let’s go the cow pose

4. Table Pose:

Table pose is very similar to cat pose the only difference being that instead of your chest facing towards the ground, the chest needs to face upwards and your hands and legs forming the legs of the table.

Benefits

1. Help strengthen your core.
2. Also, makes the spine stronger.

So now that you have learned the cat and table pose, let’s go the cow pose

5. Cow Pose:

Sit in crossed leg position, right leg over the left leg .Side your knees together in front of you, put the right knee directly on top of the left knee.
Inhale and raise your right hand over the head and bend the right elbow. Reach behind the back with the left hand and clasp the fingers of both hands.
Hold the posture as long as you can hold the inhaled breath.
Exhale slowly and repeat the posture reversing the arms and legs.

Benefits

1. Stretches your hips, thighs ,ankles ,chest and shoulders.
2. And now the last pose that we have for you’re in this day 1 is the most relaxing pose called shavasana,

6. Savasana

In this pose you are supposed to lie down flat on your back with hands stretched on your side ,legs stretched forward.
You need to feel each organ from head to toe is relaxed and calm and at ease. Stay in this position for 5 min.

Benefits

1. Calms down brain and helps in relieving stress and mild depression.
2. Reduces fatigue and insomnia.

So this ends our day 1 challenge, hope you’ll are feeling energized, see you’ll on Day 2, 30 Day Yoga challenge.

Day 2 – 30 Day Yoga Challenge

Adho Mukha Svanasana

After performing asanas for Day 1 of the 30 Days challenge of Yoga, Namaskar for day 2.

Day 2 is about performing ‘Adho Mukha Svanasana’ or downward facing dog face And this pose is not just for dog lovers.

1. Begin with coming into table top position (Tip: keep the table top (back) flat. Don’t slouch.)
2. Place your hands with jazz fingers slightly wider than shoulder width. Note, that the feet should be hip width apart.
3. From the table top position, exert pressure on your fingertips & lift your hips up.
4. Now stay in this position with your face looking into your navel. Take long deep breaths and feel the muscles churning. Repeat the asana for two or three times

It feels rejuvenating, isn’t it? It surely feels like walking bare- foot on a beach and living in the moment.

No matter how funny this position sounds, but this pose will surely leave with abundant energy #EnergisedLikeNeverBefore. And even flexible hamstrings. (Style tip : summer is still not over to tuck all those shorts away)

The posture improves circulation of blood. And while it is pumping more blood in your body, it is helping your body cells grow, giving you a healthier and pink tone skin. Say yes to wonderful, like-magnetic selfies.

Like the unconditional love of a pet (read dog), it renders immense calmness to your mind. Just like fitness mantra these days “Calm mind, Strong body” this asana helps to achieve just that in few minutes.

It is not that lifting dead-weights in a gym can only give you the strength. Don’t be bewildered but this one-stop asana encourages you not to look beyond it. The pressure exerted on the arms and shoulders while performing this asana, helps to give them the requisite strength.

Above all of this, this pose helps to fight the insomniac tendencies which a lot of us tend to suffer from. Thanks to the stress lurking around in our lives.

Stay regular and tune in every day to reap the benefits a healthy body and even a healthier mind with this 30 days yoga challenge. Let this month be #HelloLife

10 Yoga Facts You Probably Didn’t Know About

Maybe you’re a beginner or must be practicing yoga for quite some time now. You might think you are well versed with this ancient tradition and have a good knowledge about the same, but there is much more to this ancient art of practicing exercises that many are unfamiliar with. Yoga always surprises us with its benefits and usefulness. There is so much to this ancient tradition that many are still unaware of.

So we came up with a few interesting facts about yoga that we bet you had no clue about.

1. It is followed by EVERY religion.
Yes. Yoga is in sync with every religion. Very few know that the Patanjali yoga sutra was done in Arabic. Many religions follow this ancient tradition and is practiced worldwide.

2. Yoga hasn’t become a trend setter just recently
Yes. It’s not gaining popularity just because we recently started celebrating International Yoga Day or because we read a lot about this form of exercise often these days. It is a study of mind and mantras and has been practiced since many years. Globally yoga has received a very good recognition since many years.

3. Yogis & Yoginis you think are unhygienic are the most hygienic
Yes. They might look unclean because of the pale clothes worn by them or the unshaven beard. But the fact is, they are the ones who are the most hygienic people practicing yoga. They follow the Ayurveda philosophy of staying clean and tidy. It includes taking a bath EVERYDAY! Applying oil all over the body and face and using a dry brush for detoxifying purposes.

4. You need to make certain lifestyle changes.
So practicing Yoga everyday might surely help you, but to receive the benefits to the fullest yoga alone won’t help. You’ll need to start making changes in your food habits and the routine which you follow.

5. It is the best stress-buster
Yoga can help you de – stress. A few minutes of yoga can help you release all the stress and will make you feel energetic and more focused in your work.

6.  It improves your relationships
Because a calm and serene mind is always happy and contended. Practicing yoga also increases your patience and your ability to understand things. It improves both your personal and professional relationships.

7. Makes you look fab from flab
Yoga helps you shed those extra kilos. There are many asanas in Yoga that helps in reducing weight. Surya Namaskar and Kapalbhati, Pranayama are very effective for reducing weight.

8. It reduces menstrual cramps
There are certain yoga postures that help in reducing the menstrual cramps. The Cat and Fish and Cobra pose are few of them.

9.  It improves fertility
This is because practicing yoga helps a lot in reducing stress. Many doctors recommend couples to opt for yoga who are trying to conceive.

10. Anti-ageing benefits
Yoga improves the entire functioning of your body and strengthens it from the core. It detoxifies your body and releases all the toxins from from the body and hence provides anti-ageing benefits.

It has unending list, to know more facts, just be with us.

Benefits of Supported Shoulder Stand

The Many Benefits of Supported Shoulder Stand:

The supported shoulder stand (Salamba Sarvangasana) is a type of a supported inversion yoga asana that benefits every part of the whole body right from the head till the toes. This is one asana that most of us practice frequently during our childhood & it is a huge contributor in keeping our energy & happiness levels up during that phase of our lives.

To practice it, lie down on the floor with your arms on the floor, palms down and bend your knees towards you. Flip off your legs overhead so that the back is off the floor. The shoulders remain on the floor and you use them to balance your entire body. Make sure that your shoulder blades are tucked in underneath you and that your elbows are close together. This can be done by interlacing the fingers underneath you and pulling the shoulders and elbow together. Simultaneously, bend your arms at the elbow and bring them in to support your back, with your fingers facing up towards the ceiling. Use your pelvic floor muscles to help support your neck and back.

Beginners can come into half shoulder stand by placing your knees on the forehead. For the complete pose extend the legs up towards the sky, while supporting the back. Eventually, the body should be at a 90-degree angle to the floor with the balls of your feet pointing towards the ceiling. Hold for at least 20 breaths, breathing in and out through your nose.

To release the supported shoulder stand, extend the legs back over your head and roll out of it slowly and gradually. Once the whole spine is flat on the floor, you can release the feet back down to the ground.

The Salamba Sarvangasana inverts the body and consequently facilitates blood flow to the upper part of the body. This way it improves brain function and perception. It also helps reduce anxiety & depression. It also infuses the abdominal region with freshly oxygenated blood. This greatly benefits the digestive & urogenital organ systems. Increased blood flow in the lungs rejuvenates them & improves their function and this helps alleviate the symptoms of and eventually heal respiratory tract ailments.

The heart expends a considerable amount of energy pumping oxygenated blood and sending it to the leg areas. This supported inversion pose relieves the heart of this strenuous activity for the duration of the pose & consistent practice of this Yogasana strengthens the heart muscles.

This yoga asana also helps see life in a completely new light as it turns everything in this physical body to its head.

It also helps relieve the symptoms of menopause. It is useful in reducing fatigue and alleviating insomnia. It is a therapeutic yoga asana for asthma, infertility, and sinusitis.

However, certain conditions dissuade the practice of this Yogasana. These include Diarrhea, Headache, High blood pressure, Menstruation, Neck injury. If you are an experienced practitioner of this pose, it can be performed during pregnancy. However, as a beginner, do not initiate the practice of this Asana after you become pregnant.

Asanas which form the Backbone of Hatha Yoga!

In continuation to our last blog-post on asanas and their effect on our bodies, we will now discuss the yoga postures which form the very backbone of yoga, they have been practiced since ages by the seers and many yoga gurus, Yogi Swatmarama, the author of Hatha Yoga Pradeepika have also talked about these asanas in detail in his book. This article will be more pictorial for the better understanding of the poses.

The Hatha Yoga Pradipika illustrates that there are around 84 asanas , the most important ones which form the very core of Hatha Yoga are as follows :

1. Padmasana also called as lotus position where one sits cross-legged with feet placed on opposite thighs, this asana is the primary pose and is practiced on the onset of every yoga class with hand falling off the knees and thumb touching the middle finger.Ideal for practicing pranayama or meditation

2. Bhadrasana , also called as Gracious pose, Bhadra in English means Auspicious and asana means pose, this pose is practiced with knees separated while keeping the toes in contact with the floor. Bhadrasana is known to activate the root chakra or mooldhara chakra.

3. Simhasana, also known as Lion pose. This asana is practiced by kneeling down the floor with knees apart,the toes of the feet remain in contact with each other and palms of the hands are put between the knees, resting the body on the arms completely, then inhaling through the nose and exhaling out the mouth by forcing the tongue out, eyes remain wide open and is focussed on the ceiling ,usually the mouth is opened to roar like a lion, that’s why it is named as lion pose. It’s supposed to balance the throat chakra.

4. Siddhasana, like padmasana this asana is used for practicing pranayama or yoga, Siddha means perfect/best and asana means pose, therefore best-seated position. The heel presses the perineum while the sole remains flat against the inner thigh. The body sits atop the heel.

The above four asanas are the most important asanas which one needs to practice before delving into the deeper depths of yoga.

How to Turn your Stress from 100 to 0 by Practicing these Five Simple Yoga Poses!

The value of this sequence of relaxation poses cannot be overemphasized,they must be done in advance than and after the yoga session and at any time when the body turns into worn-out. The asanas in this group seem very easy and handy in the beginning, but to do them correctly is a little complicated because the anxiety in all the muscle companies of the frame must be consciously released. The muscles usually seem to be absolutely comfortable but, tightness nonetheless remains. Even throughout sleep, relaxation is elusive. The asanas of this group provide the body the relaxation it so longly wishes. Consistent postural abnormalities put extra stress on the muscle tissues of the back which hardly get hold of correct relaxation within the traditional supine role.

The stress of any kind is not good for the body and Yoga is the only form of art which heals the body not only at the physical level but digs deeper to the cellular as well as emotional level, which is essential for holistic healing.

Let’s get that stress out by simple practicing of the below-mentioned asanas :

1) Savasana : I have mentioned about this magical asana in my earlier posts as well, Savasana ,unwinds the entire psycho-physiological framework. It is advised to practice it before rest; before amid and after asana rehearse, especially after element works out, for example, surya namaskara; and when you feel physically drained. It creates body mindfulness. At the point when the body is totally casual, the consciousness of the mind expands, creating pratyahara. It is also called as corpse pose , one just needs to lie down in corpse position and let your mind enter the state of meditation by simply focusing on the breathing. Unwind the entire body and stop all physical development. End up being mindful of the characteristic breath and permit it to end up cadenced and loose.

2) Advasana : This is a very simple asana but requires a lot of focus to not let the mind wander,lie on the stomach. Extend both arms over the head with the palms facing downward The brow is supposed to lay on the floor. Unwind the entire body in an indistinguishable path like savasana. On the off chance that there is trouble breathing or a feeling of suffocation is encountered, a pad might be set under the mid-section. Relax in a common and cadenced manner. The quantity of breaths might be included as savasana while tenderly pushing the guts against the floor.

Advasana is highly recommended for people with slipped disc or stiff neck

3) Jyestikasana : Lie level on the stomach with the legs straight and the brow laying on the floor. Interlock the fingers and place the palms on the back of the head then again neck. Permit the elbows to lay on the floor. Unwind the entire body and get to be mindful of the breathing procedure as depicted for savasana. Breathe Naturally and rhythmically. Feel the mitigating warmth of the palms liquefying without end the pressures in the neck and related ranges.

This asana is useful for every single spinal dissension particularly cervical spondylitis and hardened neck or upper back.

4) Makarasana : It is also called as (crocodile posture) Lie level on the stomach. Raise the head and shoulders and rest the button in the palms of the hands with the elbows on the floor. Keep the elbows together for a more professed curve to the spine. Isolate the elbows marginally to assuage abundance weight on bite the dust neck. In makarasana the impact is felt at two focuses: the neck and the lower back. On the off chance that the elbows are too far in front, pressure will be felt in the neck; on the off chance that they are attracted excessively near the midsection, strain will be felt more in the bring down back. Alter the position of the elbows so that these two focuses are similarly adjusted. The perfect position is the point at which the entire spine is similarly casual.

This asana is exceptionally compelling for individuals experiencing slipped plate, sciatica, or some other spinal issue. They should stay in this asana for augmented time frames as it empowers the vertebral section to resume its ordinary shape and discharges pressure of the spinal nerves. Asthmatics and individuals who have some other lung afflictions should practice this straightforward asana routinely with breath mindfulness as it permits more air to enter the lungs.

5) Matsya Kridasana : Lie on the stomach with the fingers interlocked under the head. Twist the left leg sideways and convey the left knee near the ribs. The right leg should stay straight. Swivel the arms to one side and rest the left elbow on the left knee. Rest the right half of the head on the law breaker of the right arm, or somewhat assist down the arm for more solace. Unwind in the last stance and, after a few time, change sides. This position takes after a fluttering fish. This asana empowers digestive peristalsis by extending the digestion systems and evacuates obstruction. It diminishes sciatic torment by unwinding the nerves in the legs. Individuals with spinal pain, for whom the act of forward twisting asanas as is most certainly not prescribed, may rehearse matsya kridasana as a counterpose after in reverse twisting asanas. In the later months of pregnancy, lying on the back may bring about weight over major veins and piece the course. In such conditions, this stance is perfect for unwinding, dozing or honing yoga nidra. The bowed knee and the head might be upheld on a pad for advance solace. This asana additionally redistributes overabundance weight around the waistline.

Hasta Utthanasana

Hasta utthanasana is the second and the 11th step of the sun salutation series of asanas.

Position: Raise and extend both arms over the head. Keep the arms isolated, bear width separated. Twist the head, arms and upper trunk in reverse.

Breathing: Inhale while raising the arms.

Mindfulness: Physical – on the extend of the belly and development of the lungs.
Spiritual – on vishuddhi chakra.

Mantra (Optional): Om Ravaye Namaha, greetings to the sparkling one.

Benefits: This pose extends all the stomach organs and enhances digestion. It helps in toning the arm and shoulder muscles, conditions the spinal nerves, opens the lungs and expels overabundance weight. It extends and conditions the muscles of the guts. It grows the mid-section and the rib confine bringing about a full admission of oxygen. It helps in using the lung limit to its full capacity.

Pranamasana

Pranam implies welcome and asana is a stance. Pranamasana is the stance of supplication or greeting. It is likewise the beginning and completing stance of the asana arrangement Surya Namaskara or Sun Salutation. This stance is one of those superbly basic ones that can be rehearsed effortlessly at wherever and minute in time. It is exceptionally valuable for getting you back to focus when you get a handle on a tad bit of adjusting or just needing some additional inward food.

• Position : Keep the eyes shut. Stay standing upright with the feet together. Gradually twist the elbows and place the palms together before the mid-section in namaskara mudra, rationally offering respect to the sun, the wellspring of all life. Unwind the entire body.
• Breathing: Breathe normally, inhaling and exhaling through the nose.
• Mindfulness:  Physical – on the mid-section region.
  Spiritual-on anahata chakra.
• Mantra (optional): Om Mitraya Namaha, greetings to the companion of all.
• Benefits: This stance sets up a condition of fixation and tranquility in preparation for the practice to be performed.