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15 Minutes Of Yoga Flow : Inspires Us To Live A Healthy Lifestyle.

As we all know, it is very important for our body to be healthy in order to live a healthy lifestyle.
A healthy body is not made by eating only nutritious food, and we all know this.
That's why everybody runs behind the gym or intense workout.
I ask all of you whether it is necessary to have an intense workout or a gym to build a healthy body?
Not according to me, we can keep our body healthy by doing 15 Minutes Of Yoga as well.
 A calm mind is very important in today's busy life. It doesn't matter whether we are a childern, adult or old.



10 BENEFITS OF YOGA

1. Makes posture perfect as we want.
2. Improve concentration.
3. Gives you a strong & flexible body.
4. Strengthen our spine.
5. Strengthen our lungs & increase the capacity of oxygen intake.
6. Helps to make you a happy and lively person.
7. Healthy nervous system, healthy abdominal, healthy heart, strong bones and muscles.
8. 15 Minutes Of Yoga can help us for weight loss.
9. Gives us a peaceful mind.
10. Helps to come out of a stressful condition.
5 Basic poses for beginners
1. Lotus pose ( padmasana)
Put your left foot to your right thigh and the right foot to your left thigh. If you are a beginner then start with normal sitting pose.
Straight your body, open the chest. Eyes close. 
Touch your thumb with the index finger.
Breathe and relax.
Do this for 5 minutes.

 - Anulom vilom

Sit in the lotus pose. Close one of the nostrils with the help of your thumb. Breathe through the second nostril. Close the second nostril by your ring finger. Exhale through the first nostril. Do this for 5 minutes.

- Bhrameri 
Sit in the lotus pose. Close your eyes. Close your both ear pinna with both thumbs. Keep your first finger on your eyebrows. Keep middle and ring finger to your eyes. Close your mouth and try to produce sounds like "om".

- Kapalbhati

Sit in the lotus pose. Take a deep breathe. Continuously exhale the breath through your both nostrils. Do this in a set for about 10 second. Again take a deep breath e and repeat the process for about 5 minutes.

- Bhastrika 

 Sit in the lotus pose. Straight your body. Close your eyes. Take a deep breath and exhale it out slowly. Do this for at least 2 to 3 minutes.

2. Mountain pose ( Tadasana)

Start with a straight standing position. Take the fingers of your hands in each other and take them out.
While bending, move your hands from your feet to the top of your head.
Try to stand upright with your toes while raising your ankles.
Stand in this position for 10 seconds. Repeat the process for 2-3min.

3. Tree Pose ( vrkshasana)
 Stand in a straight position. Bring left foot up to your right thigh. Raise your hands upright over your head. Close your palms each other. Keep your back straight and soft. Breathe slowly and deeply. 
Hold this poses for at least one minute. Get back to your normal position.
Repeat with the other leg as well.

4. Cobra Pose ( bhujangasana)
Lie on your yoga mat. Place your chin to your mat. Keep your hands besides your armpit. Slowly getting up with the help of your palm. Keep your chin upward. Keep your neck at your convenience.
Pushing shoulder blades apart.
Keep your spine soft and comfortable.
Inhale and hold your breath according to your capacity.
Exhale and put your chin downward to your mat. Repeat 4-5 times.

5. Plank Pose ( dandasana)
Sit on your yoga mat. Keep your back straight and keep your legs straight in front of you. Place palms next to your hips.
Keep your legs engage toes should be pointed. Stay in this position position for 5-6 breaths.


Don't do who....
* Women during pregnancy or in their menstrual cycle.
* If you have any type of injuries don't do yoga.
* People who have blood pressure or sugar problem.

For good results, we should always do yoga in the morning and fresh air.
Yoga should not always be accomplished by full stomach.
From the above yoga poses, you can make your favourite yoga poses a part of your daily routine and make the 15 Minutes Of Yoga Flow like a Pro...
You will be able to see it's good results.
  All the best!!

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