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<h1>Surya Namaskar (Sun Salutation) and Its Role in Yoga</h1>
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<p><br><br>As one of the most popular and important sequences in yoga practice, <strong>Surya Namaskar </strong>is known by all. The very term pays tribute to the Sanskrit words <strong>&ldquo;Surya&rdquo;</strong> meaning &ldquo;sun&rdquo; and <strong>&ldquo;namaskar&rdquo;</strong> which stands for a &ldquo;greeting&rdquo; or just a &ldquo;salutation&rdquo;.</p>
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<div>&nbsp;This practice in its essence comes from ways of worshiping the Sun considered the source of life and energy.
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<div>Which is light, heat, and vitality. In yoga, the Sun represents the heart and soul of consciousness, and so this makes Surya Namaskar a practice both in the body and the spirit.
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<h2 style="text-align: left;">&nbsp;</h2>
<h2 style="text-align: left;">Arrangement of Surya Namaskar</h2>
<br>Typically, Surya Namaskar contains 12 asanas and has sequential order for people to follow during practice. These poses include aerobic stretching bending and strengthening movements in the transitions.&nbsp;</div>
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<div>These postures include but are not limited to forward and backward bends, hip openers lunges, back bends, and inversions which makes it an all-around workout useful for any fitness level. <br><br><br><br>
<h2 style="text-align: left;">The sequence includes:</h2>
<ul style="text-align: left;">
<li>Pranamasana (Prayer Pose)</li>
<li>Hasta Uttanasana (Raised Arms Pose)</li>
<li>Padahastasana (Hand-to-Foot Pose)</li>
<li>Ashwa Sanchalanasana (Equestrian Pose)</li>
<li>Dandasana (Stick Pose)</li>
<li>Ashtanga Namaskara (Eight-Limbed Pose)</li>
<li>Bhujangasana (Cobra Pose)</li>
<li>Adho Mukha Svanasana (Downward-Facing Dog Pose)</li>
<li>Ashwa Sanchalanasana (Equestrian Pose)</li>
<li>Padahastasana (Hand-to-Foot Pose)</li>
<li>Padahastasana (Hand-to-Foot Pose)</li>
<li>Pranamasana (Prayer Pose)</li>
</ul>
<br><br>Each round involves completing the sequence on both the right and left sides of the body. The entire cycle of Surya Namaskar can be repeated several times depending on the stamina and experience level of the person. <br>
<h2 style="text-align: left;"><br><br>Role of Surya Namaskar in Yoga</h2>
<br>Surya Namaskar holds a unique place in yoga practice because of its holistic benefits. Unlike many other yoga asanas that target specific body parts, this sequence provides a comprehensive workout that addresses multiple aspects of health &ndash; physical, mental, and spiritual. <br><br><br><br>
<h3 style="text-align: left;">Why is Surya Namaskar considered an essential part of yoga practice?</h3>
<br>The Sun Salutation is often regarded as the key posture in various yoga styles. This is performed most frequently as an exercise to warm up the muscles and especially the spine, at the onset of the physical workout session. The subject&rsquo;s focality means the activity&rsquo;s structure can be stretched from the beginning practitioners to the expert followers of yoga.</div>
<div>&nbsp; <br><strong><br>Dynamic Nature:</strong>&nbsp;</div>
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<div>In contrast to other certain yoga asanas or postures, which may be practiced for extended periods, Surya Namaskar is dynamic as it is a continuous action and therefore it is appropriate for endurance training.</div>
<div>&nbsp; <br><br><strong>Works for everyone:</strong>&nbsp;</div>
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<div>Some beginner students look more drawn to Surya Namaskar because it incorporates physical exertion from the very beginning and is therefore quite active, gradually considering the mode or quickly effective to enhance &lsquo;heart rate&rsquo; Surya Namaskar will work for everyone, it&rsquo;s never a nuisance even for those who want to add yoga into their lifestyle.</div>
<div>&nbsp; <br><br><strong>Daily routine:&nbsp;</strong></div>
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<div>For some followers, Surya Namaskar becomes not so much physical action as a daily exercise with a powerful effect on the body and its improvement as well as the inner world of a person. <br><br><br><br>
<h2 style="text-align: left;">The Growing Popularity of Surya Namaskar for Weight Loss and Overall Health Transformation</h2>
<br>In recent years, Surya Namaskar or Sun salutations have gained a great deal of attention as a weight loss tool and a method to tone the body. Traditionally practiced for the classical psychological and emotional benefits of sun salutations any proponent will readily point to their physical benefits as well. Its easy nature, and its straightforwardness as a fitness taught, draw people keen on losing weight permanently and regaining good health. <br><br><br><br>
<h2 style="text-align: left;">Why Surya Namaskar is Popular for Weight Loss</h2>
<br>Several factors contribute to the growing popularity of Surya Namaskar as a weight management practice: <br><br>
<h3 style="text-align: left;">1. Full body workout in less time-</h3>
<br>The Surya Namaskar consists of a series of twelve postures that work out many muscle groups in the body. Due to the dynamic nature of the exercises the arms, legs, torso, back, and shoulders come into action so it can be called a full-body workout.&nbsp;</div>
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<div>The practitioners of yoga flow through the poses lengthening and toning particular muscles and areas assisting in fat loss and muscle gain. <br><br>Surya Namaskar is, therefore, the best exercise when one is in a hurry as people nowadays find it very difficult to create time to exercise. Some rounds can be done in as little as 10 to 15 minutes thus benefitting people who are short on time and yet want to remain active and control their weight. <br><br><br><br>
<h3 style="text-align: left;">2. Cardiovascular and strength-building benefits-</h3>
<br>Joining Surya Namaskar is an attractive option for those who want to shed extra pounds because of its dual nature of being both cardiovascular and strength-building exercise.</div>
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<div>&nbsp;The constant change of the postures raises the heart rate, giving a low-impact cardio workout that strengthens blood circulation while burning calories.<br><br>Moreover, movements such as the Dandasana (Plank Pose) and Bhujangasana (Cobra Pose) engage not only the core but also the upper body which leads to muscle tone and stamina.&nbsp;</div>
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<div>The combination of cardio and strength training in Surya Namaskar is an efficient way of burning fat and maintaining a good body composition. <br><br><br><br>
<h3 style="text-align: left;">3. Cardiovascular and strength-building benefits-</h3>
<br>Surya namaskar is a choice, for weight loss because it incorporates both cardio and strength training components effectively. The seamless transition, between poses helps elevate the heart rate and tone muscles while aiding in blood circulation and calorie burn. <br><br>In addition positions such, as the Plank Pose (Dandasana) and Cobra Pose (Bhujangasana) work the core and upper body helping improve muscle tone and endurance.&nbsp;</div>
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<div>The combination of training and strength conditioning in Surya namaskar makes it a great workout, for weight loss. Maintaining a fit body composition. <br><br><br><br>
<h3 style="text-align: left;">4. Boosts metabolism-</h3>
<br>Regular practice of Surya Namaskar boosts metabolism, which is important for weight loss. This sequence activates the muscles and gets the heart pumping, increasing the metabolic rate.&nbsp;</div>
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<div>A higher metabolism means the body burns more calories even at rest, increasing fat loss over time. <br><br>For individuals looking to lose weight, increasing metabolism is important, and the dynamic nature of Surya Namaskar ensures that the body remains active, leading to better long-term results than many static forms of exercise. <br><br><br><br>
<h3 style="text-align: left;">5. Involves flexibility and balance</h3>
<br>Many weight loss programs focus solely on burning fat, but Surya Namaskar also promotes flexibility and balance, which are essential for maintaining a healthy and functional body.&nbsp;</div>
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<div>Increasing flexibility reduces the risk of injury and improves posture, while improving balance strengthens stabilizer muscles, contributing to overall fitness. <br><br>The appeal of Surya Namaskar lies in its ability to provide much more than weight loss. Exercisers gain improved mobility and better joint health, which is why it is preferred by people of all ages as a long-term solution to fitness and weight management. <br><br><br><br></div>
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Surya Namaskar and Weight Loss: How it Transforms Your Body

<h1 style="text-align: left;">Perfecting the 12 Steps of Surya Namaskar for Maximum Benefits</h1>
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<p><br>Surya Namaskar or Surya Namaskar is a form of yoga that is effective in the moral and spiritual sense apart from being a form of exercise. Learning all the 12 steps of the sequence can have numerous impacts that act positively on the bodily, mental, and spiritual well-being of the participants.&nbsp;</p>
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<div>Surya Namaskar postures are a set of twelve postures and the meticulous balance, concentration, and pranayama incorporated into each posture turn Surya Namaskar from an exercise routine to a spiritual exercise. <br><br><br>Below, I am going to clarify what kind of changes mastering the stages can bring into a person&rsquo;s life, describing their impact on the physical, mental, and spiritual aspects of a human being. <br><br><br>
<h2 style="text-align: left;">Maximizing Physical Benefits</h2>
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<br>Like any other form of exercise, Surya Namaskar works on all the muscles of the body and the joints thus coming as a plus for the development of strength, flexibility, and endurance. But what may be problematic in this type of learning is that the performance can be restricted only to movements without paying attention to forms.&nbsp;</div>
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<div>In each phase, the practitioner can gain the maximum physical benefits from the exercises. <br><br>
<h3 style="text-align: left;">1. Strength and flexibility</h3>
<br>Surya Namaskar is a set of twelve poses of which each pose is aimed at toning a particular region of the body. For example: <br><br><strong><br>Plank Pose (Dandasana) </strong>and <strong>Ashtanga Namaskar (Eight-Limbed Pose)</strong> help to intensively workout the arm and shoulder muscles as well as to stabilize the core muscles of the abdominals and the chest. <br><br><br><strong>Padahastasana (Hand to Foot Pose) </strong>and <strong>Ashwa Sanchalanasana (Equestrian Pose)</strong> effectively elongate the muscles of the hamstrings, calves, and Hip Flexors and hence compel flexibility for the lower limbs. <br><br>If these postures are done correctly, they lengthen as well as tone the muscles besides safeguarding the joint from any strain. These are movements that make certain that the practitioner develops equal strength and flexibility, which makes him or her fit. <br><br><br>
<h3 style="text-align: left;">2. Better posture and balance:</h3>
<br>Surya Namaskar is an effective way of training the body how to align properly and also for improving posture. This causes good posture both inside and outside the yoga mat through Asanas such as Hasta Uttanasana, Raised Arms Pose or Squared Position, and Pranamasana, Prayer Position.&nbsp;</div>
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<div>Doing this focuses on the ability to control the body movement, alignment, and coordination of every segment of the body.<br><br>It also gets better with time, although poses such as Ashwa Sanchalanasana (Lunge) strain stability. It reduces the incidences of injuries, increases body control, and makes the basic tasks in our daily lives easier. <br><br><br>
<h3 style="text-align: left;">3. Improved heart health:</h3>
<br>Most people link yoga with flexibility whereas practicing Surya Namaskar also helps one to develop a healthy heart. However, when the latter is done in a flow with smooth transitions and controlled breathing, it raises the heart rate Surya Namaskar raises the heart rate, and therefore it can be considered as a low-impact cardiovascular exercise. It enhances blood flow, enhances oxygen supply to the muscles, and boosts heart health.<br><br>An aerobic exercise, which involves correct posture during movement, is useful in regulating blood pressure and results in improved lung capacity and cardiovascular endurance. <br><br><br>
<h2 style="text-align: left;">Maximizing Spiritual Benefits-</h2>
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<br>It comprises of well-organized exercises which are not just physical, but have the base of spirituality in them, Surya Namaskar. When the art form is fully understood, its ability to have spiritual importance is possible and can lead to personal development and the understanding of the self. <br><br><br>
<h3 style="text-align: left;">1. Relation to the Sun and Cosmic Power:</h3>
<br>There are several reasons for practicing Surya Namaskar The conventional reason is that it is done to wake up the sun facing and the sun is considered to be the protector of life. Each step taken is a move not only physical but an offering or thanking of the Sun for the life they bring. <br><br><br>
<h3 style="text-align: left;">2. Construction of the link between the Sun and the Universal energy:</h3>
<br>Sun Salutation is anyhow done to pay homage to the Sun, which is a life-generating force. Each of the movements in the sequence is not only an embodied movement But this is also a form of offering to the Sun as the source of life.&nbsp;</div>
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<div>This way, each step is followed with great respect, and with the use of meditation, the practitioner is empowered with a closer connection to the universe and its respective energies. <br><br>For the postures, the Traditional Chinese believe they can be symbolic which can help the practitioners learn and appreciate the Forces of Nature and the Universe through deliberate practice. This spiritual contact makes an individual feel more affiliated with the natural world it also fosters the oneness of life. <br><br><br>
<h3 style="text-align: left;">3. Inner balance and harmony:</h3>
<br>Surya Namaskar is said to work cohesively when the physical, mental, and spiritual body are in harmony and this is made possible by the mastery of the Surya Namaskar. Breath, movement, and concentration make and embody what can be said to be an internal realization of harmony. This alignment results in increased self-awareness since every movement fosters reflection and self-discovery. <br><br>Thus, Surya Namaskar can be used as a flowing form of meditation that assists in opening a person&rsquo;s inner self and establishing a state of inner harmony. As they progressively perform the asanas, there is an understanding of the union of the bodily, the breath, and the mind hence having a proper connection with their self and the surrounding environment. <br><br><br>
<h3 style="text-align: left;">4. Spiritual growth and awakening:</h3>
<br>As the practice of Surya Namaskar is concerned, it is a path to enlightenment or discovery of the self. When practitioners gain control over all of these steps they are indeed eliminating limitations of the body and mind and getting closer to the real self. It aids in spiritual evolution and the focus is more on going to the next plane where physical practice cannot take one.<br><br>The sequence therefore is usually associated with practitioners having deeper purpose, order, or a sense of oneness, a feeling of self-realization or joy. It can also cause religiosity to spread in other areas of living, in which there are increased insights into the existence of life and one&rsquo;s purpose in the cosmos.<br><br><br>
<h2 style="text-align: left;">The overall strength of mastery</h2>
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In the case of the different constructs, the corresponding mastery was calculated by summing all the strengths as the overall strength of mastery. <br><br><br>To master the 12 steps of Surya Namaskar there is a lot of effort put in or it is a journey regarding the health of man and his body, mind, and spirit. At the same time, by practicing with intent, with accuracy, and paying attention to every detail Surya Namaskar is transformed from a set of exercises into an effective tool for personal growth.</div>
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<div><br>In that aspect, it tones the muscles of the body and enhances their flexibility while building body balance and endurance. In other aspects of a person&rsquo;s life, it makes the mind less agitated, decreases stress, and enhances concentration power. Spirituality allows individuals to link to the bigger cosmos, bring balance within the body and the soul, and cause positive changes to be established. <br><br><br><strong>If one can then dedicate oneself to the practice and refine each of these steps, you will get the best out of the Surya Namaskar and go through a life-changing process towards health and wellness.</strong></div>

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Mastering Surya Namaskar, Achieve Maximum Results in 12 Steps

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<h1>Effective Height Increase Exercises for Teens and Adults |&nbsp; Best 5 Exercises to Get Taller</h1>
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<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal"><img style="display: block; margin-left: auto; margin-right: auto;" src="https://firebasestorage.googleapis.com/v0/b/fitness-feasts-blog.appspot.com/o/FitnessFeasts.webp?alt=media&amp;token=503f5e09-6fb0-47b7-a27c-a7180745f862" alt="Height increase exercise" width="600" height="600"></p>
<p class="MsoNormal">&nbsp;</p>
<h4 class="MsoNormal"><span style="font-size: 14pt;">Tallest is genetically inherited, and relative height is mainly set by the final part of growth that occurs during puberty. But, external stimuli like diet, exercise, and positioning affect the extent of the genetic capability, especially at the puberty stage.</span><br><br><span style="font-size: 14pt;">Although children&rsquo;s bones stop growing taller when growth plates are closed, and people cannot naturally add inches to their height, they can improve their posture through specific exercises. It can make those who wear them look taller by extending their spinal cord and aligning their bodies perfectly. For teens, exercise to meet the goal can effectively increase growth during the teenage years.</span><br><br></h4>
<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Several myths are quite popular and most of these myths are however wrong they include the following-</h2>
<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Myth: You Can Grow Taller at Any Age with Exercise</h3>
<h3 class="MsoNormal">Reality:</h3>
<p class="MsoNormal">Perhaps the most famous myth is related to the height increasing even in adulthood if one exercise correctly. After going through puberty, the growth plates of the long bones occur for ladies at the age of 16- 18 years, and the men at 18-21years the stature cannot grow naturally. Growth plates are regions of the bones that are incorporated during the process of bone lengthening, and no more vertically they cannot grow.</p>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Myth: Stretching can make you permanently taller.</h3>
<h3 class="MsoNormal">Reality:</h3>
<p class="MsoNormal">It is widely believed that agility can be achieved instantly merely by doing some stretching exercises. While certain of the stretches may cause an expansion of the space between the vertebrae to enhance flexibility, they cannot increase bone length. Various exercises like coiled up stretch, forward bend, yoga stretch, and others can improve the spine area and release the pressure from the backbone and vertebrae accordingly which will make their height appear higher than they are for a while though they will not add to the length of the bones.</p>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Myth: Increase height by consuming several foods or supplements.</h3>
<h3 class="MsoNormal">Reality:</h3>
<p class="MsoNormal">Some of these nutrition myths have to do with the growth years and it is important to note that there is no special food or supplement that will help you grow taller. Most of the time height is inherited but certain factors can nourish bones during childhood and adolescence including calcium, vitamin D, and a proper diet that includes protein among other nutrients. However, of the subjects in the current study as adults, no amount of food or supplements can reverse vertical growth after the growth plates have fused.</p>
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<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Why Adults Can&rsquo;t Grow Taller!</h2>
<p class="MsoNormal">Epiphyseal plates are ribbons of cartilage present at the ends of long bones (e.g., in the arms and legs) that make bones elongate during childhood and adolescence. These plates are open throughout the growth phase so that they can expand and lengthen the bones; but, At the end of puberty is usually between the ages of 16 and 21 the epiphyseal plates become ossified and turn into a normal bone called the epiphyseal plate closure. After this, the body has no potential to grow any taller even though natural progression of growth at some point stops.</p>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Scarfing and other exercises that aim at increasing height.</h2>
<p class="MsoNormal">Stretching usually involves parallel to the long axis of the body thus assists elongate the spine by reducing the pressure exerted on the intervertebral discs and in addition enhances the elasticity of the muscles around the spine. It relieves compression of the spinal cord that results from poor posture, gravity, and stiff muscles.</p>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">First, stretching increases the reach of the tight muscles of the back, shoulders, and hips and makes the spine straight, but also improves posture, Second, stretching also enhances the core and back muscles to provide better support to the spine. Stretching also contributes to the types of postures that one can have, meaning one can be taller than the other and also have a straight posture.</p>
<h3 class="MsoNormal">&nbsp;</h3>
<p>&nbsp;</p>
<h2 class="MsoNormal">Cobra Stretch (Bhujangasana)-</h2>
<p class="MsoNormal">Cobra stretch is another yoga pose meant for the spine chest and abdominal muscles with the overall useful for lengthening. It is a very beneficial exertion that helps to stretch the anterior body lines, stimulate the work of spine muscles, and release tension through the back muscles.</p>
<h3 class="MsoNormal">&nbsp;</h3>
<h3 class="MsoNormal">Steps for Cobra Stretch:</h3>
<ul>
<li class="MsoNormal">Stand with your feet forming a V-shape, lying flat on your tummy with your legs stretched out behind you, and your toes touching the floor.</li>
<li class="MsoNormal">Put your hands on the floor, with your wrists right below your shoulders and your fingers pointing forward, and avoid flapping your arms.</li>
<li class="MsoNormal">Anchor the lower body on four points: Press your pelvis and thighs into the floor, actively squeeze.</li>
<li class="MsoNormal">Inhale and, keeping my feet flat on the floor, pushing it with my palms, straightened my arms and lifted my chest off the floor. And if needed you should keep your elbows slightly bent.</li>
<li class="MsoNormal">Tuck your chin slightly to help you align your head and shoulders properly on the started position, and pull your shoulders back and down from your ears to help you expand your chest.</li>
<li class="MsoNormal">Exercise your head in such a way that you do not have to extend your neck.</li>
<li class="MsoNormal">Breathe slowly and continue to stay in this position for 15-30 seconds.</li>
<li class="MsoNormal">Breathe out and slowly return the surface of the chest to the floor and do it two or three times.</li>
<li class="MsoNormal">This can be achieved through the initiating movement of leaning forward with the legs fully stretched and touching the toes.</li>
</ul>
<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">&nbsp;</h3>
<h2 class="MsoNormal">Forward Bend (Touching Toes)-</h2>
<p class="MsoNormal">The Forward Bend, also known as Standing Forward Fold (Uttanasana in yoga), is a simple yet effective stretch that targets the spine and hamstrings. It helps lengthen the spine, relieve tension, and improve flexibility.</p>
<h3 class="MsoNormal">&nbsp;</h3>
<h3 class="MsoNormal">Steps of forward bend (touching toes):</h3>
<ul>
<li class="MsoNormal">Begin this exercise in a natural standing position with feet slightly widest within shoulder-width distance apart with hands relaxed at your sides.</li>
<li class="MsoNormal">Swan dive, and stretch your hands up high.</li>
<li class="MsoNormal">While making the first movement to bend forward, you need to exhale throughout the entire duration of the movement maintaining the flat and supple position of the spine.</li>
<li class="MsoNormal">When bending in the middle, your arms should point down to the floor or reach the toes, ankles, and shins comfortably.</li>
<li class="MsoNormal">If this becomes necessary, it is advisable to bend your knees a little in order not to strain the hamstrings or the lower back.</li>
<li class="MsoNormal">Afterwards, turn your head forward and ease your head, neck, and shoulders leaning back, letting gravity lower your spine head.</li>
<li class="MsoNormal">There hold it for about 20-30 seconds I must apply deep breathing and feel the stretch at the back of my thighs and my spine.</li>
<li class="MsoNormal">To return, bring your gut in and coax your lower back off the ground while on the inhale.</li>
</ul>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Cat-Cow Pose (Marjaryasana-Bitilasana)-</h2>
<p class="MsoNormal">A bridge between two asanas, Cat-Cow Pose is so named due to the resemblance of the movements of the spine that is performed for flexibility and a better posture. It is advisable for a morning stretching routine and great to ease tension within the lower back region.</p>
<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Steps of Cat-Cow Pose (Marjaryasana-Bitilasana)-</h3>
<ul>
<li class="MsoNormal">Place yourself on the ground and extend your hands out in front of you with your palms touching the floor, whilst your knees are directly under your hips.</li>
<li class="MsoNormal">Your back should be straight and your head on the regular plane with your backbone.</li>
<li class="MsoNormal">Breathe out as you twist your spine with your shoulders moving up towards the ceiling.</li>
<li class="MsoNormal">Bend your head back until your chin touches your chest, and look at your stomach area.</li>
<li class="MsoNormal">Screw your abs, pulling your navel towards your back. That is why I recommend stepping aside for a moment and paying attention to the stretch in your upper and lower back.</li>
<li class="MsoNormal">Breathe in as deeply as possible while pulling your chest up and down and letting your stomach fall towards the floor.</li>
<li class="MsoNormal">Tilt your head back and up, and slightly forward. Retract your shoulders backward as you bring your shoulder blades close together and expand outwards on your chest.</li>
<li class="MsoNormal">Perform 8-10 times applying a fluidity between positions.</li>
</ul>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Downward Dog (Adho Mukha Svanasana)-</h2>
<p class="MsoNormal">Most people have probably heard of Downward Dog, also known as Adho Mukha Svanasana.</p>
<p class="MsoNormal">The beginning Posture called the Downward Dog pose provides a profound stretching and toning effect over a majority of musculature, especially the upper spine, shoulders, and legs. This is a stretching and strengthening pose, it is good for boosting flexibility, balance, and posture.</p>
<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Steps of Downward Dog (Adho Mukha Svanasana) &ndash;</h3>
<ul>
<li class="MsoNormal">Keep your feet flat, bend your knees slide your seat away from the wall, and then sit up straight with your back against the wall.</li>
<li class="MsoNormal">Start flexing the knees along with the continued hip lift till your body forms a &lsquo;V&rsquo; shape with your buttocks pointing toward the ceiling.</li>
<li class="MsoNormal">If the hamstrings are tight, what you can do is maintain a small degree of flexion at the knees as well.</li>
<li class="MsoNormal">Unwind your back further by tilting your hips upward and backward so that you have some space between each of the vertebrae in your spine.</li>
<li class="MsoNormal">Picture yourself bringing your chest in towards the thighs.</li>
<li class="MsoNormal">Keeping your heels to the ground is not necessary but try to press them down to the floor as you pull yourself up &ndash; this should be felt on your calf and hamstring muscles.</li>
<li class="MsoNormal">Maintain good muscle tone in your legs.</li>
<li class="MsoNormal">Tilt your head back and rest it on your hands if you are not comfortable lying flat: ensure that your kidneys are in view, below the level of your knees, or your feet between your ankles. Avoid straining your neck.</li>
<li class="MsoNormal">Before this, pull your shoulder blades back and pull down your shoulders to eliminate the action of hunching your shoulders.</li>
<li class="MsoNormal">Breathe in and out steadily, and continue in this position for 30 seconds to 1 minute.</li>
<li class="MsoNormal">To emerge from the pose, bring the knees to the floor with equal forms slowly let the knees lower on the mat, and go back to the tabletop pose.</li>
</ul>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Mountain Pose (Tadasana)-</h2>
<p class="MsoNormal">Tadasana (Mountain Pose) is an outstanding quintessential standing posture practice in Yoga that is meant to practice alignment, posture, and balance. This is one of the easiest poses but most effective in enhancing body awareness and stability on which almost all the asanas are based.</p>
<h3 class="MsoNormal">&nbsp;</h3>
<h3 class="MsoNormal">Steps of Mountain Pose (Tadasana)-</h3>
<ul>
<li class="MsoNormal">Keep your posture in a walking stance with your legs parallel or slightly parted, about shoulder-width apart. Make sure that your body weight is equal for both legs.</li>
<li class="MsoNormal">Clamp your feet by pushing down with a flat foot, and try to push equally on the outer sides of your big toes, on the little toes, and the inside and the outside of your heels.</li>
<li class="MsoNormal">Suitably touch the ground or the area upon which the movement occurs.</li>
<li class="MsoNormal">Consequently, engage your legs more by flexing at the knee slightly and contracting your thighs but not rigidity of the knees.</li>
<li class="MsoNormal">Generally, keep your legs moving and retain the tone of the muscles.</li>
<li class="MsoNormal">Try to tuck your lower back while at the same time doing your lower abs. This will align your pelvis and avoid the over-extension, or a degradation of the lower back.</li>
<li class="MsoNormal">Relax your shoulders and extend your neck out more by trying to lift the top of your head higher than your head.</li>
<li class="MsoNormal">Think of a string that lifts you off your seat and at the same time, stretches the spine making each of the segments far apart.</li>
<li class="MsoNormal">Try to pull your shoulders down and back and broaden your chest at the same time.</li>
<li class="MsoNormal">Your arms should not touch your trunk and the palms should be down or faced forward or directed towards the sides of your body.</li>
<li class="MsoNormal">Gaze forward during the test while maintaining the angle of inclination of the chin at a similar level of the floor.</li>
<li class="MsoNormal">The upper face should be smooth and the neck should be long and aligned in the position of the spine.</li>
<li class="MsoNormal">Breathe deeply and evenly. To practice each posture effectively, stand in them for 30 seconds to 1 minute, with the emphasis on the position of your body, your legs, and your breath.</li>
</ul>

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Category: Yoga