Workouts Anywhere In today's busy lifestyle, maintaining fitness can be a challenge. But the good news is that you can stay fit anywhere, anytime. Here we are telling you about 10 quick workouts that you can easily include in your busy schedule. 10-Minute Workouts 1. Jumping Jacks No Equipment Workouts Jumping jacks are a total body workout that increases your heart rate and burns calories. How to do: Stand with your feet together and hands at the sides. Jump and widen your legs, while raising your hands upwards. Then come back to the original position. 2. Push-Ups Portable Fitness Routines Push-ups are a great workout for your chest, shoulders, and triceps. Quick Workouts How to do: Come into a plank position with your hands and feet on the ground. Bring the body down by bending your elbows and then lift it up. 3. Squats On-the-Go Fitness, Home Workouts Squats are an excellent exercise to strengthen your lower body. How to do: Stand with your feet shoulder-width...
हैलो मित्रों, Hello friends
Nowadays, due to being busy in daily life, we all forget that we also want to take care of our health [Yoga poses for beginners in Hindi], we should keep ourselves fit and we do not get sick. But due to being busy with work, we pay very little attention like him, but don't worry, you can keep yourself fit by doing some yoga poses and with the help of yoga try, you lost the wait, here I go. Let me tell you some basic yoga poses [Position yoga mat], by following which you will remain fit and even beginners can do these yoga poses. You just have to do all the yoga daily so that you can stay fit and healthy and stay away from diseases as much as possible. You can do these yoga poses at home also, you do not even need to go out.
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| Yoga and meditation |
नाम के साथ योगासन:- [Yoga poses for beginners With names]
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Yoga poses for beginners in hindi |
1. Yoga pose (katichakrasana)
Kati Chakrasana Steps
Phase 1
Stand with both feet two feet apart. First of all, keep the arms at the sides.
Phase 2
Then raise both hands to shoulder level. Inhale while raising your arms. Now exhale and turn the body to the left. Bring the right palm on the left shoulder and wrap the left hand around the waist and extend it. Now turn the head to the left and look over the left shoulder. [Standing yoga poses for beginners]
Phase 3
Stop exhaling and hold the breath for some time.
Phase 4
After some time, take a breath and come back to the original position. Then, repeat on the right side. This constitutes a round. Do five to ten rounds.
Duration
Normally, it takes about five minutes to complete ten rounds.
Kati Chakrasana Information
Name of the pose – Kati Chakrasana
Sanskrit name – Kati Chakrasana
IAST Name – Kashi Chakrasana
English name - Standing Spinal Twist
level - basic
original - traditional
Type Standing Spinal Twist
2. योग मुद्राएं (उरध्या हस्तासन) [Yoga Postures (Urdhya Hastasana)]
yoga journal
salute up
poses by type
salute up
Urdhva Hastasana literally means "raised hand pose", but it is also sometimes called Tadasana, Palm Tree Pose (tala = palm tree). [5 yoga poses for beginners]
Upside Down Salute: Step-by-Step Instructions
Phase 1
Stand in Tadasana. Turn your arms out (or laterally) so that your palms are facing away from your torso and thumbs are pointing back. With an inhale, swing your arms out to the sides and up toward the ceiling.
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Phase 2
If you're stiff in the shoulders, stop when your arms are parallel to each other. But if possible, without bending your shoulders forward, press your palms together firmly, touching first the bases of your palms, then the palms themselves and finally the fingers.
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Phase 3
Fully extend your elbows and reach your pinkies so that your thumbs touch down slightly toward the crown of your head. Make sure not to compress the back of your neck, tilt your head back slightly and look at your thumb.
Also see How to do Surya Namaskar
Phase 4
Don't let your lower front ribs slide forward. Bring your front ribs down (toward your pelvis) and in (toward your spine), and extend your tailbone toward the floor. Then lift your rib cage evenly away from your pelvis to stretch the circumference of your abdominals. Hold for a few breaths.
Check out more standing poses
Phase 5
Exhale and, as you extend your arms to the sides, bend your torso forward from the hip joints
3. बटरफ्लाई पोज - ( बधाकोणासन ) [Butterfly Pose - (Badhakonasana)]
1. Sit with your spine straight and legs spread straight.
2. Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
3. Hold your feet tightly with your hands. You can place hands under the legs for support.
4. Try to bring the heels as close to the genitals as possible.
5. Take a deep breath in. While exhaling, press the thighs and knees downwards towards the floor. Make a gentle effort to press them downwards.
6. Now start flapping both the legs up and down like butterfly wings. Start slow and gradually increase the speed. Keep breathing normally the entire time.
7. Fly higher and higher as fast as you comfortably can. Slow down and then stop. Take a deep breath and as you exhale, bend forward, keeping the chin up and the spine straight.
Press your elbows into your thighs or knees, pushing your knees and thighs closer to the floor.
8. Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles as much as possible.
9. Take a deep breath in and bring the torso up.
10. As you exhale, gently release the pose. Straighten your legs in front of you and relax.
4. आसान मुद्रा (सुखासन) [easy pose (sukhasana)]
1. Come to a sitting position with buttocks on the floor, then cross your legs, keeping your knees directly under your knees. Rest your hands on your knees or lap with palms facing upwards or downwards.
Optional: Use hand mudra while sitting in the pose.
2. Press hip bones down into the floor and reach up to the crown of the head to lengthen the spine. Drop the shoulders down and back, and press the chest toward the front of the room.
3. Relax the face, jaw and stomach. Let the tongue rest on the roof of the mouth, just behind the front teeth.
4. Take a deep breath from the nose down into the stomach. Hold until comfortable.
Difference:
Recent or old knee or hip injury or inflammation.
amendment + change
Modification: Place a folded blanket under the knees or hip bones.
Variations: This pose is similar to Siddhasana, Siddhasana.
5. त्रिकोणासन कैसे करें? [How to do Trikonasana?]
1. Stand straight with your legs apart. The distance between your feet should be slightly greater than the distance between your shoulders.
2. Breathing. Raise your right arm straight above your head. The right hand should be parallel to the right ear.
3. Exhale. Bend your torso at the waist, to your left.
4. Simultaneously, slide your left hand down along your left leg until your fingers are at your ankle.
5. At this point, your right hand should be horizontal as your head is tilted to the left.
6. Hold this posture with your knees and elbows straight. Hold the position for 30 seconds.
7. Breathe. Straighten yourself and stand straight. Repeat the asana on the other side.
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