Latest news with #AshwaSanchalanasana
India.com
17-06-2025
- Health
- India.com
7 Yoga Poses In 10 Minutes: Your Daily Wellness Fix
photoDetails english 2917383 In just 10 minutes, these 7 yoga poses offer an easy and effective way to boost your daily wellness. It is designed to enhance flexibility, reduce stress, and improve mental clarity, this quick routine fits perfectly into any schedule. Whether you're a beginner or a seasoned yogi, these simple poses help promote balance and overall well-being every day. Updated:Jun 17, 2025, 05:00 PM IST Vrikshasana (Tree Pose) – Build Balance & Focus 1 / 8 Vrikshasana: Shift weight onto left foot then place right foot on the inner thigh or calf and avoid knee, then bring hands to Namaste or raise overhead and then hold and breathe steadily, then switch legs. It enhances concentration, balance, and strengthens legs. Adho Mukha Svanasana (Downward-Facing Dog) – Full Body Wake-Up 2 / 8 Adho Mukha Svanasana: Start in a tabletop position and tuck toes, lift hips up and back into an inverted 'V' shape then press heels toward the mat and relax your head. It stretches hamstrings, calves, spine, and energizes the body. Tadasana (Mountain Pose) – Ground & Center Yourself 3 / 8 Tadasana: Stand with feet together, arms by your side, distribute weight evenly on both feet and inhale, lift arms overhead, palms facing each other, then lengthen the spine and breathe deeply. It improves posture, body awareness, and sets your intention for the practice. Ashwa Sanchalanasana (Low Lunge Pose) – Open the Hips & Chest 4 / 8 Ashwa Sanchalanasana: From Downward Dog, step right foot forward between hands then drop left knee, keep hands on floor or raise arms overhead and look forward, lift the chest, repeat on the other side too. It opens hips, strengthens legs, improves circulation. Paschimottanasana (Seated Forward Fold) – Calm the Mind 5 / 8 Paschimottanasana: Sit with legs straight, Inhale, lengthen spine and then exhale, hinge at hips and fold forward, reaching for feet or shins. It stretches spine and hamstrings, relieves stress and fatigue. Sukhasana + Deep Breathing (Easy Seated Pose) – Seal the Practice 6 / 8 Easy Seated Pose: Sit cross-legged, back straight, hands on knees and close eyes, inhale for 4 counts, exhale for 6 then repeat same for 5–10 deep breaths. It promotes inner calm, balances nervous system, improves focus. Bhujangasana (Cobra Pose) – Strengthen Spine & Boost Energy 7 / 8 Bhujangasana: Lie on your stomach, hands under shoulders, inhale, lift chest off the ground (elbows slightly bent) and keep pelvis grounded and shoulders relaxed. It strengthens back, stimulates abdominal organs, improves posture. DISCLAIMER:- 8 / 8 This web story is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.
NDTV
20-05-2025
- Health
- NDTV
Hatha Surya Namaskara: Malaika Arora Shares Guidance And Benefits
Malaika Arora is a devoted fitness enthusiast, and her perfect physique and glowing skin are ample proof of that. Although she is an expert in executing hardcore workouts, yoga holds a special place in her heart and for good reason. Incorporating asanas into your daily routine can offer a range of physical and mental benefits. It improves strength, flexibility and posture, enhances blood circulation and promotes better breathing. In terms of mental well-being, yoga helps reduce stress and anxiety by calming the mind and improving concentration. In her latest Instagram post, Malaika Arora has shared the benefits of practising Hatha Surya Namaskara. In the clip, Malaika Arora writes, 'Want a full-body workout but short on time? Try this Hatha Surya Namaskara! And aim for 12-24 rounds, depending on your capacity.' Now, let us look at the step-by-step yoga positions of Hatha Surya Namaskara: Pranamasana, Hasta Uttanasana, Hastapadasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Adho Mukha Svanasana, Ashwa Sanchalanasana, Hastapadasana and Hasta Uttanasana. Malaika Arora emphasizes the importance of paying attention to your breathing while performing Hatha Surya Namaskara. She urges her social media followers to inhale and exhale at regular intervals. View this post on Instagram A post shared by Malaika Arora (@malaikaaroraofficial) Benefits Of Hatha Surya Namaskara: This workout will not only improve your flexibility and balance but also strengthen your core and overall physique. It balances your hormones and enhances cardiovascular health. Expect to witness a boost in your energy levels. Additionally, Hatha Surya Namaskara helps keep skin problems at bay, giving you glowing skin and aiding in weight management. It improves digestion and assists in detoxifying the body. What's more, like any other yoga practice, it promotes mindfulness and helps reduce stress, anxiety and depression. Additional Tips: Malaika Arora has shared some additional tips on how to perform Hatha Surya Namaskara. They are as follows: 1. Start slow and increase rounds as you progress. 2. Focus on proper technique and breathing. 3. Make it a part of your daily routine. Earlier, Malaika Arora offered a detailed guide on how to execute Prithvi Namaskara (Earth Salutation). This workout weaves meditation, movement and breathing control. Read all about it here.
Indian Express
22-04-2025
- Health
- Indian Express
This is what happens to the body if you do 108 Surya Namaskars daily for 30 days
Instead of hitting the gym, many people prefer to begin their day by doing Surya Namaskars, or sun salutations. While you may do three, five, 10, or 12, have you ever wondered about the benefits of doing 108 rounds of the 12-posture routine daily for a month? According to the Journal of Yoga and Physical Therapy, 10-12 rounds of Surya Namaskar help burn about 139 calories. The 12 postures of the exercise are Pranamasana, Hastauttanasana, Hastapadasna, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskar, Bhujangasana, Adho Mukha Svanasana, Ashwa Sanchalasana, Hastapadasana, Hastauttanasana, Tadasana. So, is it doable, and what should you consider? Doing 108 Surya Namaskars daily is a powerful physical and mental discipline, said face yoga trainer Mansi Gulati. 'While it may sound intense, it can be incredibly transformative if practiced with awareness and consistency,' said Gulati. According to Gulati, the number 108 has 'spiritual significance'. 'It can be meditative and lead to a deeper connection with self. If done daily, even at a slower pace, it can reshape your entire well-being in body, mind, and spirit,' said Gulati. Here are some significant advantages if you perform 108 sun salutations for 30 days every day: Full-body workout: This workout tones muscles, strengthens joints, and increases stamina. It engages all main muscular groups, including the core, arms, legs, and back. You work on your belly fat with exercise (/Thinkstock) Cardiovascular and respiratory health: 'It increases the heart rate and enhances circulation. Improves lung capacity through conscious breathing,' said Gulati. Flexibility and posture: Increases spinal flexibility and corrects posture. 'Relaxes stiff hips, shoulders, and hamstrings,' said Gulati. Weight management: An excellent calorie burner when done at a brisk pace. 'It speeds up metabolism,' said Gulati. Mental clarity and emotional balance: 'Deep breathing calms the nervous system. It builds focus, discipline, and reduces anxiety,' said Gulati. Detoxification: It increases blood flow and oxygenation. 'It promotes the removal of toxins through sweat and breath,' said Gulati. Hormonal balance: It stimulates the endocrine system, especially the adrenal, thyroid, and pituitary glands. It helps regulate mood and energy levels. Inner strength and willpower: 'Completing 108 rounds requires commitment and mental strength,' said Gulati. 'It builds inner resilience and self-discipline,' added Gulati. What to note? However, just like every other physical activity, consider your age and medical condition, and only perform under expert guidance and approval. 'Don't force your body too much,' said Gulati.
