Tummy flattening exercise in easy pose

Sit tall in easy pose that is cross legged pose. Take a few normal breaths and relax.

Forward bend 

Sit tall, inhale and raise your hands up. Exhale and bring the upper body flat and  with extended hands on the floor. Hold the pose for 30 seconds visualising the Strengthening of abdominal muscles. Inhale, come up and repeat for several times.

Lifting up and down the folded legs 

Sit tall, lift the legs maximum up with your hands and bring down. Start slowly and speed up the exercise.

Feel the muscles are working in the abdominal and thigh regions.

Do it for 5-10 minutes.

Regular practice gives great results.

Tummy flattening exercises in standing posture

Stand erect with feet apart. Take a few normal breaths and relax.

Do cycling in standing posture for 5-10 minutes. 

Start slowly and increase the speed. Don’t do it forcibly. Do as your body desires. While doing if you get sweat that is the good signal. Do regularly to get the results. Before concluding go for a few normal breaths and relax.

Yogic Breathing, Kapalbathi

Kapalbathi 

Kapal means Skull, bathi means cleansing.

Kapalbathi is Skull shining.

In Kapalbathi inhale passive and exhale forcibly.

Practice in empty stomach. So the best time to practice is early morning.

While inhaling  fill the tummy with air and while exhaling tuck in the tummy.

Benefits 

1.Aids in digestion.

2.Removes acidity.

3.Reduces belly at. 

4.Removes toxins in the body.

5.Improves brain functions.

6. Enhances memory.

7. Aids in weight loss.

Sit tall. Sit cross legged on the ground.

Take a few normal breaths. Hold chin mudra and place on your thighs.

Inhale and exhale forcibly with a sound.

If you are doing for the first time, go for a count of 10. Then increase slowly. The thumb rule is to complete 1 breathing in a second. So 60 in 1 minute. Take your own time to do it at ease. When you are comfortable do it for 5 minutes.

If you feel any discomfort, stop it and take a break.

If you are having high blood pressure please consult with your doctor before starting.

Yogic breathing Bhramari Pranayama

Breathing is the important segment in yoga.

Pranayama helps the mind to be stable. 

Breath is life. If you breathe well you will live long.

Bhramari is the Indian black beetle, so the breathing out is having the humming sound of the bee. So it is also known as Bee breathing.

Bhramari Pranayama helps 

Reducing stress.

Relieves anxiety.

Relieves hypertension.

Lowers blood pressure.

It is easy to do. Do it on empty stomach.

Three ways to do.

Sit tall cross legged on the ground.

Take a few normal breaths and relax.

1. Place the index fingers on the cartilages of the ears. While inhaling take a deep breath, while exhaling press the cartilages gently and produce the humming sound. Go for a lengthy exhale.

2. Place the thumbs on the cartilages and the fingers on the head. Inhale exhale as above.

3. Place the thumbs on the cartilages, index fingers above the eyebrows, middle fingers on the closed eyelids, ring fingers on the nostril sides and little fingers on the upper lip just below the nose. Inhale exhale as above.

Just after a single breath we can experience the relief.

This breathing can be done whenever you are stressed. Care should be taken to do before a meal. 

Yogic breathing, alternate nostril breathing

Breathing, swasankriya or Pranayama are the breathing exercises in yoga. Breathing is the queen of yoga.

Alternate nostril breathing 

Daily morning practice this breathing and clear the blocked nose. 

Regular practice 

helps relax body and mind.

Reduces anxiety and stress.

Promotes wellbeing.

Clears nasal tracts.

Improves lungs function.

Practice in empty stomach.

Inhale passive and exhale forcefully.

Sit tall in cross legged.Take a few normal breaths.

Hold chin mudra with your left hand and place on the left thigh. Take your right hand, With the thumb close your right nostril. Breathe in through the left nostril, close the nostril with your index finger and exhale forcibly through the right nostril releasing the thumb. Inhale through the right nostril, close it with your thumb, release the index finger from the left nostril and exhale forcibly. Continue likewise for 2-5 minutes. If you are a high blood pressure or hyper tension person please consult with your doctor before starting.

If not possible to sit down then sit on a chair.

Mindful breathing (Pranayama)

Pranayama is the regulation of breath.

Breathing is the soul of yoga practice.

‘Prana’ means energy and ‘ yama’ means control.

Pranayama reduces stress.

Improves health and wellness.

Brings calmness.

Provides mental clarity.

Body and mind gets lighter.

Sit tall. Can sit on the ground cross legged or on hero pose. If not able to sit down, then sit on a chair. 

Hold chin mudra. Chin mudra is by joining the tips of the the index fingers and thumbs. Place the hands on the thighs. 

1. Start breathing normally. Just be an observer.

Which is faster? which is longer ? 

Continue breathing for 2-5 minutes.

Slowly the consciousness in breathing helps to regulate the time of inhale and exhale.

2. Breathing based on counts 

Sit tall and start breathing for counts.

Inhale for a count of 5.

Exhale for a count of 5. 

Likewise you can increase the counts and regulate your breathing.

3. Breathing positivity 

Sit tall, take a few normal breaths.

Inhale love and exhale acceptance.

Inhale kindness and exhale compassion.

Inhale bliss and exhale peace.

Daily go for a 5 minute Pranayama.

Care should be taken for 

Long, steady and deep breathe in &

Slow, steady and long breathe out.

Yoga for Health and Wellness, Side bending dance yoga

Yoga as a lifestyle leads to health and happiness.

Breathing, exercises, asanas and meditation are the important parts in yoga.

Breathing helps the flexibility in movements.

Improves blood circulation.

Makes the muscles flexible and strong.

Strengthens the body.

Helps flatten the belly.

Enhances immunity power.

Improves memory.

After a few breathing in standing posture, a fusion of side bending and stretching poses along with hand feet poses are a nice practice to include in yoga. You can add more poses when you are at ease in doing the practice.