#Baddha Konasana

[yogadaily]

(via Why It's Time to Ask Yourself What You Actually Want | Who What Wear  || Curated with love by yogadaily)

[healthawei]

Tips for Enhancing Butterfly Pose (Baddha Konasana)

1️⃣ Warm Up First – Loosen up with gentle hip stretches before diving into Butterfly Pose to prevent strain. 🧘‍♀️

2️⃣ Keep Your Feet Active – Press the outer edges of your feet together to engage your legs and deepen the stretch. 🦶

3️⃣ Use a Wall for Support – Sit against a wall if maintaining an upright posture feels difficult. 🧱

4️⃣ Experiment with Foot Placement – Moving your feet closer intensifies the stretch, while placing them further away makes it gentler. 🔄

5️⃣ Try a Forward Fold – Lean forward from your hips (not your back) to deepen the pose while keeping your spine straight. 🤸‍♂️

6️⃣ Engage Your Thighs – Lightly activate your thigh muscles to create resistance and enhance the stretch. 🦵

7️⃣ Close Your Eyes – For a meditative experience, close your eyes and focus on deep, even breaths. 😌

8️⃣ Use Heat Therapy – Practice in a warm room or use a heated blanket to relax tight hip muscles. 🔥

9️⃣ Be Patient – Flexibility takes time; avoid pushing too hard and let your body open up gradually. ⏳

🔟 Pair with Deep Breathing – Inhale to lengthen the spine, exhale to relax deeper into the pose. 🌬️

Butterfly Pose (Baddha Konasana): Open Your Hips and Relax

[maisha-online]

Prenatal Yoga: A Comprehensive Guide for Expectant Mothers

Pregnancy is a transformative and beautiful journey, but it can also come with physical and emotional challenges. Staying active and taking care of your body is crucial during this time, and one activity that can provide numerous benefits is prenatal yoga. In this comprehensive guide, we will explore the world of prenatal yoga, including its benefits, safety considerations, and recommended poses…

[pmohan]

https://yogahomeworkout.com/yoga-for-kids-fun-poses-and-games-for-little-yogis/

[yogadaily]

Usually, I don't write anything on this blog. Neither do I reblog.

Today is not a usual day, people.

I've been remiss in my yoga practice for some time now. I decided to try yoga classes from teachers on Tumblr and reblog them.

I will start with my mutuals, of course. Tumblr Buddies are the best.

So it is Natasha Rose Yoga for you.

I did this one after meditation in the morning. So, I did the class as intended, and it was goooood.

I liked the class, and it lived up to its description: it is a class beginners can take. 

I really liked some sequences Natasha etched, especially using butterfly (baddha konasana) as a pivot to make some variations of child's pose and the seated twist, Lord of the Fishes Pose.

Finally, I am not an English native speaker, but this was by far the most sophisticated use of the English Lexicum in a yoga class I have ever encountered. So, go forth and brush off your vocabulary as you stretch your body. Double whammy, two in one class.

Final finally, this time for real: 

If you know other yoga teachers on Tumblr you like, please tell me: comment below, message me. I want to try more.

This daily stretch, yoga flow will open your whole body, help improve your flexibility, and just leave you feeling calmer and more connected to self.

I hope you enjoy,

Love, Natasha 🩷

[divinationtools]

Full Moon / Lunar Eclipse in Pisces

18th September 2024

A Lunar Eclipse in Pisces signals a powerful emotional and spiritual turning point. It brings to light deep emotional patterns that need to be released for personal growth.

Advice: Let go of old emotional wounds and patterns, trusting in the healing process.

Activities: Engage in rituals of release, deep meditation, or energy healing to embrace the transformative energy of the eclipse.

For the Lunar Eclipse in Pisces, Reclined Bound Angle Pose (Supta Baddha Konasana) aids in emotional release and surrender. Lie back with your feet together and knees apart, opening yourself to the healing energy.

[youremyheaven]

I need some advice. I feel like I'm dying. Going through the worst period cramps ever (never had this in the past 11 years), it literally feels like someone is stabbing my cervix, uterine walls and the pathway walls (I feel a bit shy calling it what it is...like a normal woman). Its so bad, I've never had it like this before. Has to do with the fact I was having isues, doc put me on meds, as soon as the dosage was done: red sea spilleth over.

Know any home remedies to help? Or just any other advice to deal with this? Can't go to the doc rn, she'll suggest to hold off pain meds, I am taking over the counter anti-inflammatory stuff..yk the one for fevers and other pains. Its not working. Its been so debilitating...I can't sleep, sit, breathe, do anything...yk the type of pain that makes you bend and make your mouth water...idk if that happens to anyone else but yeah....

OMGGG 😩😨😨😓that sounds soooo rough, I hope you're feeling better now???

I have taken meftal spas for cramps since I was maybe 16-17 years old. Idk if that's available in other parts of the world??? but its widely available in India and its specifically for period cramp induced pain<333 I'm not a doctor so pls don't take any medication without exercising caution first!!! you may not react well to it or it may have adverse effects bc of the medication you're already taking ://// 😩😩

on that note, practicing yin yoga (which focuses on releasing stress from the hip area/psoas muscles) has greatly changed my reproductive system as a whole tbh, my sex drive changed, my relationship with my body changed (like even the way i walk changed bc my hips loosened up, which meant i walked more "freely" dont tell me its woowoo,, yk can just tell when someone's body is very "frozen" or "stiff" looking) and yesss my menstrual cycle was immensely affected by it.

i used to have HORRIBLE cramps, irregular cycles, HEAVY bleeding etc in my mid-late teens (this was because of trauma + eating disorder, in case u wanted to know) and now? my period is 3 days long, light bleeding, little to no pain and i attribute alllll of that to yoga<3

now i specifically like to do certain mudras and asanas (poses) which are supposed to help the female body specifically

and while this can help u when u are on your period, i suggest making it part of your lifestyle and living according to your monthly cycle's phases so that you can experience smoother periods. i dont think its realistic to do them if you're experiencing immense pain 😭

Legs-Up-The-Wall Pose (Viparita Karani)

This pose is known for increasing blood flow to the pelvic region which helps enhance the health of your reproductive organs.

2. Baddha konasana aka butterfly pose

helps the uterus<333

3. balasana or child's pose

tbh this might actually help even if ur ON your period, lying down like this is soooo soothing and comforting. ppl overcomplicate yoga, when the reality is that holding your body in certain poses can emotionally feel very comforting/freeing/nourishing etc but then again im only familiar with yin yoga/restorative yoga (there are manyyyy different types of yoga)

4. happy baby pose

as the name suggests this is how babies lay down and they seem happy for no reason,, i remember the first time i consciously did this pose and i was like???? this is yoga??? bc i would randomly do poses like these for no reason in bed (im sure we all do when we're bored) and if i intentionally do it?? its actually good for me??

again this pose helps with the hip muscles!!! the female body is always preparing for childbirth. regardless of whether or not you want to be a mom, taking care of your womb health and reproductive well being is CRUCIAL bc whether we like it or not we were designed this way and dont think of it as "preparing my body to bear children" just think of it as "preparing my body to be at its best" (the bearing kids is just a bonus) .. the state of your womb affects your whole being!!! its not a joke!!!

now here's some mudras:

yoni mudra

yoni means womb and as u can see, this pose imitates the 🫣🫣 its a highly beneficial mudra for women and helps with overall pelvic health. you can do it sitting cross legged. i like to chant mantras and do this pose,, it kicks in quicker or smthng idk 😳but it feels ✨

2. prana mudra

do this mudra on both hands btw!!

prana means life force

this mudra helps with overall immunity and pain management!!!

3. prithvi mudra

prithvi means earth and this mudra helps balance the earth element in your energetic system which means its gives you strength, resilience and physical energy (in case u feel tired, fatigued etc for no reason) as those are the qualities of the earth

now for some pranayamas

Bhramari/ honeybee buzzing

this is my fav bc its so simple and easy to do!! and who doesn't want to buzz like a bee??? 🥰😍

2. anulom vilom

this is also a very simple pranayam for beginners

the whole idea is to get your body into a state of relaxation so that you dont operate from a place of stress or anxiety. you can just feel peaceful all the time. imagine being that unbothered!!

sorry for going off on a tangent (me with every post lmao) these are some beginner friendly yoga asanas/mudras/pranayamas (all of which are diff components of yoga) that u can try when u feel comfortable!!

NOW about alleviating pain ASAP:

hot water bag

put that thing on ur stomach and lie down (after taking medicine) my mom used to do this all the time and it helped her a lot

2. roobois tea

i drink roobois tea almost everyday hehe but its said to help alleviate menstrual cramps 🤔and lower blood pressure,,

3. chamomile tea

is also said to help with period pain :o

4. look into your diet, sleep, overall lifestyle

you may not have had pain of this sort before but babe NOW UR A WOMAN ✨and u have to look at your lifestyle and ensure that its something that helps a woman's body feel rested and calm

being stressed all the time can take a physical toll on you and lead to all kinds of diseases later in life!! its in your best interest to RELAX

idk how much this helped 😭😭the most convenient thing to do would be to take medicine but u said u can't so :((( hot water bag + roobois tea???

ALSOOOO always wear socks during your period and keep your feet covered. i have sensitive feet so i wear socks at home often (this is uncommon in india, where we have a tropical climate lmao) BUT KEEP THOSE FEET COVERED,, there's some kind of science behind it but i dont remember it lmao,, all i know is that it makes me bleed less<333 and have more cozy periods and sleep better<33

ALSOOOO,, this could be an old wives tale but it worked for me (but im also delusional😍) eating dark chocolate and/or having a spoon of oil on day 1 of your period makes your period go smoothly?? 😭😭😭there's no harm in trying hehe

ALSOOO and ive never tried this but heating up like a tablespoon of oil and applying it to the bellybutton area 😳😳can help alleviate period pain 😳😳

lastly and most importantly, im just a girlblogger and NOT A MEDICAL EXPERT so pls dont put urself in an adverse position bc of something i said 😭😭😭

love always,

heaven ✨

[iamkenlee-blog]

"켄 요가 시퀀스"

내가 처음 요가를 시작한 해는 아마도 1999년 아니면 2000년도였던 거 같다. 반년 정도 학원을 다니며 배운 뒤 책을 참조해 최소 주 1회 이상 요가를 꾸준히 했다.

오랫동안 하타 요가 동작 위주로 스트레칭 삼아 했었고 운동을 늦게 시작했기 때문에 이미 몸이 많이 굳은 상태였지만 큰 욕심 내지 않고 꾸준히 한 결과 나름 '인간 승리'라 자평해도 되지 않을까 싶을 만큼 요가 덕을 크게 봤다. 또 국내에 아쉬탕가 및 빈야사 요가가 소개됐을 때 이로부터 영향을 많이 받았다.

40대까진 무술 수련에 도움이 되기 때문에 했다면, 쉰 살을 넘기면서는 '요가 = 생명줄'이란 걸로 인식 변화가 생기더만. 즉 지금은 "살기 위해" 요가를 한다. 예전엔 주 1회만 해도 그럭저럭 본전치기는 했고 많이 할수록 몸이 좋아졌다면, 이젠 2회 이상 꼭 해줘야 관절이 굳지 않는 걸 실감하고 있다.

이 대목에서 쫌 재밌는 현상은, 평소 스트레칭을 안 해 몸이 굳어 있을수록 찌뿌둥 불쾌한 기분을 자각 못하는 거 같다. 나 역시 원래는 안 됐다가 꾸준한 노력 끝에 성공해 느낌을 체험하고 나서야 비로소 공감하는 경우가 있었으니까. 역으로 잘 되던 게 나이 먹고 안 될 거 같은 조짐이 보이면 답답하다.

내가 하고 있는 요가 순서를 70세까지 (살아있다면) 무리 없이 하는 걸 목표로 정했다. 시간이 흐르다 보면 순서를 까먹거나 수정하는 일이 종종 일어나기 때문에 훗날 점검용으로 이 시점에 한 번 정리해 놓은 것.

"켄 요가 시퀀스"

내가 처음 요가를 시작한 해는 아마도 1999년 아니면 2000년도였던 거 같다. 반년 정도 학원을 다니며 배운 뒤 책을 참조해 최소 주 1회 이상 요가를 꾸준히 했다.

오랫동안 하타 요가 동작 위주로 스트레칭 삼아 했었고 운동을 늦게 시작했기 때문에 이미 몸이 많이 굳은 상태였지만 큰 욕심 내지 않고 꾸준히 한 결과 나름 '인간 승리'라 자평해도 되지 않을까 싶을 만큼 요가 덕을 크게 봤다. 또 국내에 아쉬탕가 및 빈야사 요가가 소개됐을 때 이로부터 영향을 많이 받았다.

40대까진 무술 수련에 도움이 되기 때문에 했다면, 쉰 살을 넘기면서는 '요가 = 생명줄'이란 걸로 인식 변화가 생기더만. 즉 지금은 "살기 위해" 요가를 한다. 예전엔 주 1회만 해도 그럭저럭 본전치기는 했고 많이 할수록 몸이 좋아졌다면, 이젠 2회 이상 꼭 해줘야 관절이 굳지 않는 걸 실감하고 있다.

이 대목에서 쫌 재밌는 현상은, 평소 스트레칭을 안 해 몸이 굳어 있을수록 찌뿌둥 불쾌한 기분을 자각 못하는 거 같다. 나 역시 원래는 안 됐다가 꾸준한 노력 끝에 성공해 느낌을 체험하고 나서야 비로소 공감하는 경우가 있었으니까. 역으로 잘 되던 게 나이 먹고 안 될 거 같은 조짐이 보이면 답답하다.

내가 하고 있는 요가 순서를 70세까지 (살아있다면) 무리 없이 하는 걸 목표로 정했다. 시간이 흐르다 보면 순서를 까먹거나 수정하는 일이 종종 일어나기 때문에 훗날 점검용으로 이 시점에 한 번 정리해 놓은 것.

▪ 태양 예배(Surya namaskara) 1st 동작 순서는 내가 매우 좋아하는 아쉬탕가 태양 예배와 동일하나 흐름은 태극권. 보통 다운독(Down Dog)에서 5번 호흡하는 걸 합해도 1분 정도 소요되지만, 태극권 특유의 관절 수축 및 이완을 관찰하느라 5분 정도 걸리는 듯.

▪ 태양 예배 2nd 차이점은 업독 & 다운독을 천천히 여러 번 반복한다. 그리고 두 손 모아 머리 위로 들어 올린 동작에서 바로 삼각 자세로 이어지도록.

▪ 삼각 자세(Trikonasana) ▪ 비튼 삼각 자세 (Parivrtta Trikonasana) & ▪ 다리 벌려 숙이기(Prasarita Padottanasana) & ▪ 뒷깍지 끼고 숙이기

▪ 한 쪽 다리 올리기(Utthita Hasta Padangusthasana)

▪ 상체 숙이기(Padangusthasana) ▪ 한 다리 올린 채 상체 숙이기(Ardha Baddha Padmottanasana)

▪ 태양 예배 3rd 다운독에서 스플릿(Spilt) 자세를 취한 뒤 영웅자세로 이어지도록.

▪ 영웅자세 A(Virabhadrasana A) & ▪ 영웅자세 B(Virabhadrasana B) & ▪ 확장된 옆 기울기(Utthita Parsvakonasana) ▪ 다리를 앞뒤로 벌리고 상체 숙이기 : 무술 도장해서 했던 것

▪ 힌두 푸시업 (Hindu Push Up) : 무술 도장해서 했던 것

▪ 뱀 자세 (Bhujangasana) & 변형 ▪ 엎드린 악어 뒤집기(Makarasana) ▪ 메뚜기 자세(Salabhasana) ▪ 활 자세(Dhanurasana)

▪ 고양이 자세(Vidalasana) & 변형 ▪ 플랭크 ▪ 돌고래 자세(Ardha Pincha Mayurasana)

▪ 무릎 꿇고 앉기 ▪ 무릎 꿇은 채로 초승달 자세 (Parsva Chandrasana)

▪ 고관절 스트레칭 : 무술 도장해서 했던 것

▪ 한쪽 무릎 세워 상체 비틀기(Marichyasana) ▪ 한쪽 무릎 세워 반대로 비틀기

▪ 다리 뻗고 앉기(Dandasana) ▪ 강하게 앞으로 숙이기(Paschimottanasana)

▪ 다리 벌리고 옆 기울기(Parivrtta Janu Sirsasana) ▪ 박쥐 자세(Histapadasana) ▪ 거북이 자세(Kurmasana)

▪ 골반펴기(Baddha Konasana) ▪ 한 무릎씩 땅에 닿기 : 무술 도장해서 했던 것

▪ 연꽃자세(Padmasana) & 우디야나 반다(Uddiyana Bandha)

▪ 필라테스 오픈 렉(Open Leg) & 나바아사나(Navasana) ▪ 필라테스 공 굴리기(Rolling Like a Ball)

▪ 쟁기 자세(Halasana) ▪ 어깨로 서기(Sarvangasana)

▪ 누워 엉덩이 들어올리기(Setu Bandhasana) ▪ 물고기 자세(Matsyasana) ▪ 아치 자세(Urdhva Dhanurasana)

▪ 거꾸로 서기(Sirsasana) ▪ 전갈 자세(Vrschikasana)

▪ 뒤척이기 송장 자세(Savasana) 대체용으로 펠덴크라이스에서 갖고 온 것.

[isaretrospect]

October 21, 2024.

Gravar no meio do campus havia se tornado uma atividade comum para Chai Ki-Seo. Para quem antes buscava de todas as formas se esconder para falar suas lamentações, histórias ou apenas expressar seus pensamentos, a Chai atualmente focava-se na ideia de que ninguém prestaria atenção em uma garota usando fones enquanto o campus estava tão agitado.

Deixou a bolsa transversal sobre o banco, sentando-se na posição baddha konasana na mesma superfície de concreto, tirou o gravador do bolso, deixando sobre um dos joelhos e antes de começar, bebeu um bom gole do iced americano.

— Gravação do dia vinte e um de outubro de dois mil e vinte e quatro. Não sei por onde começar, minha cabeça tá uma uma puta escola de samba.

Um riso fraco saiu por seus lábios, gostava de gravar ali, talvez porque o contraste entre estar em seu próprio mundo e observar a movimentação constante, fosse engraçado.

— Acho que quero falar sobre as minhas demandas acadêmicas hoje. Que por sinal estão me fazendo querer gritar. Porra, professores, peguem leve. Ou talvez eu só esteja com dificuldades em readaptar rotina mesmo. O que é bem provável.

Refletiu, respirando fundo ao se lembrar da quantia de coisas para entregar em uma só semana. Estava para enlouquecer com sua agenda pessoal.

— Hoje meu maior pensamento tem sido sobre o desenvolvimento dessa reta final de ano e, sobre minha relação com a música. Para ser sincera, trabalhar com organização de estoque ou ajudar com fichas de pronto atendimento não era bem o que eu esperava, mas acredito que seja uma tarefa igualmente necessária e tem me permitido aprender pra caramba porque pesquiso depois. A dispensação de medicações ao paciente é uma parada que demanda uma responsabilidade enorme, da qual eu não sei se ainda tenho como entregar agora, mesmo sabendo que tenho capacidade. Acho que pegar diferentes estágios é uma ótima ideia e é algo que recomendo a qualquer estudante, mas não sei se recomendaria começar já na área da farmácia hospitalar, com foco em pronto atendimento. Mas, meus próximos passos estão programados e essa vai ser só uma das tantas possibilidades nas quais quero me arriscar e, talvez eu tente explorar mais disso novamente algum dia. Admito que por estar habituada a ver meu pai trabalhando com farmácia de manipulação num nicho tão privado, não imaginava que o leque de áreas profissionais fosse tão grande assim.

Encarou o próprio copo, balançando para conferir a quantia de gelo ali dentro antes de beber mais de uma de suas bebidas favoritas mas, com dose extra de expresso.

— Estou pensando em voltar com conteúdos didáticos. No início do curso eu disponibilizava alguns conteúdos básicos sobre biologia, os quais me ajudaram pra cacete a ter um desempenho tão bom. Então, penso muito em voltar a fazer isso. Falar um pouquinho sobre nichos mais específicos parece legal. Tenho coisa pra cacete pra falar mas, o tempo tem sido curto, tipo, realmente curto, então deixo para outra oportunidade. Antes ir só... Ah, falei na live ontem. Caralho, fazer uma live é uma experiência meio doida, né?! Nunca pensei que aconteceria. Enfim, hasta la vista!

E essa foi sua curta despedida antes de desligar o gravador para retomar a sua rotina. Seria uma segunda-feira exaustiva, assim como o resto da semana.

✷ ──┈ 그녀의 머리 속에서 무슨 일이 일어나고 있는지 궁금한 적이 있습니까? 탐험해보자! ~~ㅋㅋㅋ ⓒ 𝗂𝖭 𝖱𝖤𝖠𝖫 𝖫𝖨𝖥𝖤, 𝖵𝖮𝖨𝖢𝖤 𝖱𝖤𝖢 ●

[pratanumindpowerdevelopment]

yoga chart for losing weight of 5 kg in 1 month

A well-planned yoga routine can effectively support weight loss, helping you shed 5 kg in one month when combined with a balanced diet and lifestyle changes. Yoga not only burns calories but also improves flexibility, muscle tone, and mental well-being.

Yoga Routine Overview

Duration: 5-6 days per week

Focus: Dynamic flows, strength-building poses, and relaxation

Intensity: Start with beginner to intermediate poses, gradually increasing intensity

Weekly Yoga Plan

Day 1 - Dynamic Flow (45 minutes)

Warm-up (5 minutes):

Deep breathing (Pranayama): 5 rounds of deep inhalation and exhalation

Gentle stretches: Neck rolls, shoulder rolls, and wrist stretches

Sun Salutations (Surya Namaskar - 15 minutes):

Perform 8-12 rounds of Surya Namaskar at a moderate pace

Focus on breathing and form, gradually increasing the pace

Standing Poses (20 minutes):

Warrior I (Virabhadrasana I): 3 sets of 30 seconds each side

Warrior II (Virabhadrasana II): 3 sets of 30 seconds each side

Triangle Pose (Trikonasana): 3 sets of 30 seconds each side

Chair Pose (Utkatasana): 3 sets of 30 seconds

Cool-down (5 minutes):

Child’s Pose (Balasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 2 - Core and Strength-Building Yoga (45 minutes)

Warm-up (5 minutes):

Gentle stretches, focusing on the spine and legs

Core Strengthening Poses (20 minutes):

Plank Pose (Phalakasana): 3 sets of 30-45 seconds

Boat Pose (Navasana): 3 sets of 30 seconds

Dolphin Plank Pose: 3 sets of 30 seconds

Bridge Pose (Setu Bandhasana): 3 sets of 30 seconds

Strengthening Flow (20 minutes):

Downward Dog (Adho Mukha Svanasana): 3 sets of 30 seconds

Four-Limbed Staff Pose (Chaturanga Dandasana): 3 sets of 10-15 seconds

Locust Pose (Salabhasana): 3 sets of 30 seconds

Cool-down (5 minutes):

Seated Forward Bend (Paschimottanasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 3 - Yoga for Flexibility and Balance (45 minutes)

Warm-up (5 minutes):

Deep breathing and gentle stretches, focusing on the spine

Standing Balance Poses (20 minutes):

Tree Pose (Vrksasana): 3 sets of 30 seconds each side

Eagle Pose (Garudasana): 3 sets of 30 seconds each side

Dancer’s Pose (Natarajasana): 3 sets of 30 seconds each side

Half-Moon Pose (Ardha Chandrasana): 3 sets of 30 seconds each side

Hip Openers (15 minutes):

Pigeon Pose (Eka Pada Rajakapotasana): 3 sets of 1 minute each side

Butterfly Pose (Baddha Konasana): 2-3 minutes

Cool-down (5 minutes):

Supine Spinal Twist (Supta Matsyendrasana): 1-2 minutes each side

Corpse Pose (Savasana): 3 minutes of relaxation

Day 4 - Power Yoga (45 minutes)

Warm-up (5 minutes):

Gentle stretches and deep breathing

Power Yoga Flow (30 minutes):

Sun Salutations (Surya Namaskar): 10 rounds at a faster pace

Warrior Sequence: Warrior I, Warrior II, Reverse Warrior, and Extended Side Angle (Hold each for 30 seconds)

High Lunge to Plank Pose: Flow between these poses for 5-10 reps per side

Crow Pose (Bakasana): 3 attempts, hold for 15-20 seconds each

Core Yoga (10 minutes):

Boat Pose (Navasana): 3 sets of 30 seconds

Side Plank Pose (Vasisthasana): 3 sets of 20 seconds each side

Cool-down (5 minutes):

Child’s Pose (Balasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 5 - Relaxing and Restorative Yoga (45 minutes)

Warm-up (5 minutes):

Gentle neck, shoulder, and back stretches

Restorative Poses (20 minutes):

Supported Bridge Pose: 3 minutes

Reclined Bound Angle Pose (Supta Baddha Konasana): 3 minutes

Reclining Twist (Jathara Parivartanasana): 1-2 minutes each side

Yin Yoga Stretches (20 minutes):

Dragon Pose (Lizard Pose): 2 minutes each side

Shoelace Pose (Gomukhasana): 2 minutes each side

Butterfly Pose (Baddha Konasana): 2-3 minutes

Cool-down (5 minutes):

Corpse Pose (Savasana): 5 minutes of deep relaxation

Day 6 - Active Rest or Light Yoga (30 minutes)

Light Yoga Flow (30 minutes):

Gentle Sun Salutations: 5 rounds at a slow pace

Focus on deep breathing and mindful movement

End with Child’s Pose and 5 minutes of Savasana

Day 7 - Rest Day

Rest and Recovery: Take a complete rest day to allow your body to recover. You can incorporate light walking or simple stretches if you feel up to it.

Additional Tips for Yoga-Based Weight Loss:

Stay Consistent: Practice regularly to maximize weight loss and flexibility.

Focus on Breathing: Proper breathing (Pranayama) during poses helps burn more calories and improves focus.

Diet: Complement your yoga routine with a calorie-controlled diet, rich in fruits, vegetables, lean proteins, and whole grains.

Hydrate: Drink plenty of water throughout the day, especially after your yoga sessions.

Sleep: Ensure you get 7-8 hours of quality sleep each night for recovery and to support weight loss.

By following this yoga chart, you can work toward losing 5 kg in a month while also improving your overall strength, flexibility, and mental well-being.

[yogadaily]

(via Pin by just4yoga on yoga | Basic tank top, Women, Basic tank   || Curated with love by yogadaily) 

[healthawei]

Quick Tips for Performing Butterfly Pose

✔ Sit Tall – Keep your spine straight, shoulders relaxed, and chest open.

✔ Find a Comfortable Foot Position – Bring your feet close to your pelvis, but not so close that it causes discomfort.

✔ Let Knees Fall Naturally – Avoid forcing your knees toward the ground; let gravity do the work.

✔ Use Props if Needed – Sit on a cushion for better posture or place blocks under your knees for support.

✔ Engage Your Core – Lightly activate your core to maintain good alignment and prevent slouching.

✔ Breathe Deeply – Use slow, controlled breaths to relax deeper into the pose.

✔ Modify as Needed – If your hips or knees feel tight, adjust your foot placement or use a folded blanket under your hips.

✔ Hold Gently – Start with 20–30 seconds and gradually increase as your flexibility improves.

✔ Avoid Rounding Your Back – If you lean forward, hinge at the hips while keeping the spine long.

✔ Relax and Enjoy – Use this pose as a moment of mindfulness and release tension in your body.

Butterfly Pose (Baddha Konasana): Open Your Hips and Relax

[globalhoocart]

Discover Your Inner Yogi: 31 Essential Poses for Beginners to Practice at Home

Embarking on the path of yoga is a fantastic decision for numerous reasons.

Beyond the physical benefits of increased strength, flexibility, and balance, yoga serves as a powerful tool for stress reduction through specialized breathing techniques known as pranayama.

Yoga is diverse, offering various poses to cater to different needs.

Now, let's delve into the joy of yoga with a focus on 31 essential poses for beginners to practice at home. These foundational poses not only serve as a physical workout but also contribute to mental well-being.

1. Downward Facing Dog (Adho Mukha Svanasana): A classic yoga pose that can be tricky for beginners, emphasizing weight distribution and heel stretching.

2. Mountain Pose (Tadasana): Equally important as Downward Facing Dog, it focuses on alignment, grounding, and spine lengthening.

3. Warrior I (Virabhadrasana I): A standing pose emphasizing forward-facing hips, crucial for building strength.

4. Warrior II (Virabhadrasana II): Similar to Warrior I but with hips facing the side, promoting openness and strength.

5. Extended Side Angle (Utthita Parvakonasana): Involving a modification for beginners, it offers a gentle stretch with forearm support.

6. Triangle Pose (Utthita Trikonasana): Another essential pose, engaging leg strength and enhancing flexibility in multiple areas.

7. Standing Forward Bend (Uttanasana): An easy pose for beginners, promoting spine flexibility and relaxation.

8. Reverse Warrior (Viparita Virabhadrasana): Combining a stance similar to Warrior I with a gentle side bend or backbend.

9. Garland Pose (Malasana): A squatting pose that stretches muscles around the pelvis, beneficial for hip flexibility.

10. Half Forward Bend (Ardha Uttanasana): Also known as Flat-Back Forward Bend, it contributes to improving overall body awareness.

11. Pyramid Pose (Parsvottanasana): A standing forward bend made more accessible for beginners with the use of yoga blocks.

12. Raised Hands Pose (Urdhva Hastasana): Starting from Mountain pose, it offers a full-body stretch, ideal for beginning your practice.

13. Low Lunge: A standing pose emphasizing proper alignment for a beneficial stretch, with modification options for support.

14. Tree Pose (Vrksasana): An excellent introduction to balancing postures, encouraging stability and mindfulness.

15. Downward Facing Dog Split: A basic yoga pose for beginners focusing on core strength and balance.

16. Plank Pose: Not just a balancing pose but a fundamental exercise for building core strength and stability.

17. Cat-Cow Stretch (Chakravakasana): A gentle backbend sequence enhancing body awareness, especially beneficial for beginners or those with back pain.

18. Bridge Pose (Setu Bandha Sarvangasana): A gentle backbend for beginners, enhancing spine extension and countering the effects of prolonged sitting.

19. Cobra Pose (Bhujangasana): A fundamental backbend that strengthens back muscles and promotes flexibility.

20. Knees, Chest, and Chin (Ashtanga Namaskara): An essential part of the sun salutation series, serving as an alternative to Chaturanga Dandasana.

21. Staff Pose (Dandasana): A seated version of Mountain pose, offering alignment guidance for various seated poses.

22. Cobbler's Pose (Baddha Konasana): A comfortable stretch for inner thighs, often using props for support.

23. Easy Pose (Sukhasana): A cross-legged sit made more comfortable with props, promoting flexibility and undoing the effects of prolonged chair sitting.

24. Half Lord of the Fishes Pose (Ardha Matsyendrasana): A seated twist benefiting spinal mobility and aiding digestion.

25. Head to Knee Pose (Janu Sirsasana): Easier than traditional forward bends, offering a gentle stretch one leg at a time.

26. Seated Forward Bend (Paschimottanasana): A fantastic hamstring stretch targeting the entire back of the body.

27. Seated Wide Angle Straddle (Upavistha Konasana): A wide-legged forward bend providing a unique stretch and focusing on proper form.

28. Happy Baby Pose (Ananda Balasana): Balancing effort and ease, this delightful pose offers a gentle stretch for the back, hips, thighs, and ankles.

29. Supine Spinal Twist (Supta Matsyendrasana): A passive twist promoting flexibility, relaxation, and a sense of completion to your practice.

30. Child's Pose (Balasana): A resting pose that allows you to take a break whenever needed, promoting a gentle stretch and relaxation.

31. Corpse Pose (Savasana): A serene conclusion to your session, allowing a smooth transition from the yoga mat to the rest of your day.

In conclusion, these 31 basic yoga poses for beginners at home offer a comprehensive and accessible introduction to the joy of yoga. Remember, yoga is for everyone, and the journey is as important as the destination. Enjoy the practice, embrace self-awareness, and savor the harmonious blend of effort and relaxation that yoga brings to your life.

[divinationtools]

Lunar Eclipse + Full Moon in Pisces 18th September 2024

A Lunar Eclipse in Pisces signals a powerful emotional and spiritual turning point. It brings to light deep emotional patterns that need to be released for personal growth.

Advice: Let go of old emotional wounds and patterns, trusting in the healing process.

Activities: Engage in rituals of release, deep meditation, or energy healing to embrace the transformative energy of the eclipse.

For the Lunar Eclipse in Pisces, Reclined Bound Angle Pose (Supta Baddha Konasana) aids in emotional release and surrender. Lie back with your feet together and knees apart, opening yourself to the healing energy.

[theelevateyoga]

Prenatal Yoga: A Gentle Path to a Healthier Pregnancy

Prenatal yoga is a specially designed form of yoga for pregnant women that focuses on breathing, gentle stretching, and mental centering. Practicing prenatal yoga can help expectant mothers prepare for childbirth both physically and emotionally.

Benefits of Prenatal Yoga

Improves flexibility and strength: Helps support the changing body and reduces discomfort.

Reduces stress and anxiety: Breathing exercises and meditation promote relaxation.

Enhances sleep quality: Gentle poses calm the nervous system and aid in better rest.

Decreases lower back pain: Stretching and posture alignment help relieve common pregnancy aches.

Prepares for labor: Builds stamina and increases awareness of breathing, which is essential during childbirth.

Safe and Effective Prenatal Yoga Poses

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

A gentle flow between two poses that warms the body and increases spinal flexibility. It also helps relieve back pain.

2. Butterfly Pose (Baddha Konasana)

Encourages flexibility in the hips and pelvic region. Sit with your feet together and gently move the knees up and down.

3. Warrior II (Virabhadrasana II)

Strengthens legs and promotes balance and stability. Stand with legs apart, bend the front knee, and extend arms outward.

4. Side-Lying Savasana

A safe relaxation pose. Lie on your left side with a pillow between your knees and under your head for support.

5. Child’s Pose (Balasana)

A restorative pose that stretches the back and calms the mind. Keep the knees wide to make room for the belly.

Important Tips

Always consult your doctor before starting prenatal yoga.

Avoid poses that put pressure on the abdomen or require lying flat on the back for long periods.

Stay hydrated and listen to your body.

Prenatal yoga can be a valuable addition to your pregnancy routine. It not only strengthens the body but also connects the mind and baby in a positive and calming way. For expert guidance, visit https://theelevateyoga.com/