Yoga for Healthy Lifestyle & Weight Loss

YOGA FOR HEALTHY LIFESTYLE AND WEIGHT LOSS

Yoga is powerful word which gives you physical and mental peace.It is originated from India and It was  famous after United Nations General Assembly(UNGA)declared international yoga day in 21st June.Let's us know about very very important yoga for everyone.That is 

Surya Namaskar

30-minutes workout calorie meter: 

How many calories are you burning in your 30 minute workout?

Weight lifting = 199 calories

Tennis = 232 calories

Basketball = 265 calories

Beach volleyball = 265 calories

Football = 298 calories

Bicycling (14 - 15.9 mph) = 331 calories

Surya Namaskar = 417 calories

Surya Namaskara

(These following are the 12 steps of Surya Namaskar.)

Step 1-Pranamasana(Prayer pose):

• Use the yoga mat,because if you don't use mat the floor will observe all the energy.
• Keep your feet together and balance your weight equally on both the feet.
• Expand your chest and relax your shoulders.
• When you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.

Step 2- Hastauttanasana (Raised Arms pose):

• Breathing in slowly, lift the arms up and back In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers
• You may push the pelvis forward a little bit. 
• Ensure you’re reaching up with the fingers rather than trying to bend 

Step 3-Hasta Padasana (Hand to foot pose):

• Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.
• You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.
• It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

Step 4-Ashwa Sanchalanasana(Equestrian Pose)

• Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
• Ensure that the left foot is exactly in between the palms.

Step 5-Dandasana (Stick pose)

• As you breathe in, take the left leg back and bring the whole body in a straight line.
• Keep your arms perpendicular to the floor.

Step 6-Ashtanga Namaskara(Salute with Eight parts of point)

• Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.
• The two hands, two feet, two knees, chest and your chin (Only these eight parts of the body should touch the floor).

Step 7-Bhujangasana (Cobra pose)

• Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.
• As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can; do not force.

Step 8-Adho Mukha Svanasana (Downward facing dog pose)

• Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/\) posture.
• If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

Step 9-Ashwa Sanchalanasana (Equestrian pose)

• Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
• Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.

Step 10-Hasta Padasana (Hand to foot pose)

• Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
• How to deepen this yoga stretch?
• Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.

Step 11-Hastauttanasana (Raised arms pose)

• Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.
• Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.

Step 12-Tadasana:

• As you breathe out, first uncurl the body, then bring the arms down. Relax in this position, observe the sensations in your body.
• This is the same position what you have done in the first step.
• You have to repeat this twice to complete a full cycle.