Home Remedies to Lose Belly Fat

33 Home Remedies to Lose Belly Fat

Belly fat is an excessive fat in the abdomen and around the stomach. It looks odd when you wear tight clothes and causes embarrassment. In fact, it’s difficult to lose flab from the belly region. Many people try to lose belly fat by eating less or famishing themselves, which is not at all a good idea and may result in several harmful side-effects. The healthy way to trim down your tummy is to use natural home remedies.

Causes

• Junk food
• Consumption of carbohydrates in large amount
• Consumption of more calories
• Intake of heavy food and then, go to bed
• Genetics
• Lack of physical activity in daily routine
• Sedentary lifestyle

Home Remedies to Lose Belly Fat

People often choose wrong ways to cut down the fat from the belly area. Home remedies can do wonder to the body if given a chance. Of course, you need some patience to feel the difference, but it is totally worth it. Check and try these home remedies out.
1. Honey
Take a medium glass and fill it with hot water. Add the juice of 1 lemon and 1 tablespoon of honey to it. Drink this after waking up in the morning as a first thing. Practice this remedy on a regular basis and you will certainly notice the difference.
2. Hot Water
Drink around 1 litre hot water on an unfilled stomach. This will cleanse the body thoroughly.
3. Tomatoes
Eating raw tomatoes also helps in reducing the belly fat.
4. Ginger
Steep water and add ginger to it. Then, add honey and pepper. Simmer it for 5 minutes. Honey helps in dissolving the fat while ginger and pepper will increase the metabolic rate.
5. Mint
Add 1 tablespoon honey, a pinch of pepper, and some crushed mint leaves to a cup of hot water. Let it to steep for 5 minutes. Strain and drink the liquid to get a flat tummy. Mint soothes the abdomen while honey and pepper dissolves the fat and boosts the metabolism.
6. Apple Cider Vinegar
Consume apple cider vinegar with your food. It will make your stomach fuller, thereby curbing your appetite. This remedy not only helps in reducing the chubbiness of your tummy, but also in regulating the blood sugar level.
7. Curry Leaves
Curry leaves help in detoxification of the body, which automatically leads to less accumulation of fat on the tummy.
8. Cardamom
Cardamom works as a great metabolism booster and an amazing detoxifying agent. Cardamom is also used for losing weight.
10. Cinnamon
Cinnamon works as a great fat burner. Take ½ tablespoon of cinnamon powder and steep it in water for 5 minutes. Add 1 tablespoon of honey after straining the cinnamon water. Drink this before breakfast and before going to bed.
11. Lemon
Drinking lemon juice on the daily basis will definitely reduce the belly fat soon. Add lemon juice in a glass of water. Also add a pinch of salt. Stir it well. Drink this every morning.
12. Garlic
In order to reduce belly fat, chew 3-4 cloves of raw garlic in the morning and drink the lemon water after consuming garlic. This is the best home remedy to reduce belly fat fast.
13. Almonds
Almond is a rich source of vitamin E. Consumption of almonds makes you full for a long time, which means you eat less.
14. Watermelon
Watermelon contains 82% water, which helps your stomach not to crave for food. Watermelon is rich in vitamin C, which is beneficial for health.
15. Beans
Consumption of beans regularly helps in reducing the belly fat. Beans are rich in fibers, which make your stomach full, and you will consume fewer calories. The fewer calories you will consume, the less would be the chances of getting fat.
16. Cucumber
Cucumber contains 96% water and 45 calories. Add cucumber in your diet as a salad or eat raw cucumber to get a flat tummy fast.
17. Avocado
Avocado is a very useful fruit for burning the excess fat. Avocado is a rich source of fiber. It keeps the hunger at bay. The monounsaturated fatty acids in avocado help to reduce the belly fat.
18. Oats
Have oats in breakfast. Usually, oats are filling, which means less hunger and less consumption of calories.
19. Apple
Eating apple regularly can help in fighting many diseases and it can also help in reducing the fat from your belly. Apple helps your stomach to feel full because it contains potassium and many vitamins. So, eat an apple in breakfast to get the desired tummy size.
20. Juice of Cranberry
Drinking juice of cranberry can help in burning fat because it’s rich in organic acid, which works as a digestive enzyme. Drink unsweetened cranberry juice daily for good results.
21. Fish Oil
Fish oil is a very good option for burning the tummy fat. Fish oil targets on the tummy and burn down the excess fat.
22. Peanut Butter
Peanut butter suppresses your appetite and boosts the metabolism. Peanut butter has niacin that avoids your tummy from bloating.
23. Eggs
Egg is loaded with plenty of vitamins and contains calcium, zinc, iron, phosphorus, omega-3, etc. All these helps in burning the belly fat. So, grab an omelette in the morning for a flat belly.
24. Green Tea
Green tea works as a detoxifier, which helps in burning the excess body fat. Consuming green tea daily can make your skin glow, as well as, make your tummy flat.
25. Berries
Strawberries, blackberries and raspberries contain plenty of fibers and are loaded with vitamins, which help to fight the cravings for food and sugary substances. This will slim down your belly.
26. Yogurt
Though, yogurt can help in gaining more weight, but plain and Greek yogurt can help in cut down the excess fat from the belly. Eat only Greek and plain yogurt to reduce the fat.
27. Bottle Gourd Juice
Juice of bottle gourd is very healthy. Drink a glass of bottle gourd juice for a flat and attractive tummy.
28. Parsley Juice
Parsley juice works as a detoxifier, which is filling as well as burns the calories. Parsley is an excellent herb for kidney and a great fat burner.
29. Dandelion Tea
Dandelion tea helps the body to shed excess fat in a healthy way.
30. Cayenne Pepper
Cayenne pepper and ginger can help in clearing the lungs and flush out the fat from the body. Take cayenne pepper and ginger. Crush them together and have the mixture daily.
31. Bananas
Like apples, bananas are also rich in potassium and contain multivitamins. They are filling and help you to resist the cravings for fast food. Moreover, banana boosts the metabolic rate, thereby melting the belly fat.
32. Celery 
Celery also helps in reducing the fat from the belly and it contains only 8 calories. Drink celery juice or eat raw celery as a salad.
33. Water
Drinking plenty of water also helps in reducing weight. Drink at least 8 glasses of water a day. This will not only flush the fat, but also make your skin shiny and glowy. Your hair will become healthy, and the whole body will become radiant.

How to Prevent Accumulation of Fat around the Belly?

• Avoid eating white rice and sugary supplements.
• Avoid consuming red meat and junk foods.
• Walk at least 1 kilometre on a daily basis.
• Eat green vegetables and fruits.
• Lower down the sodium intake.
• Skipping rope can be a very good exercise to keep belly in shape.
• Avoid taking stress.
• Do cardio exercises.

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Exercises to Flatten Your Tummy

8 Exercises to Flatten Your Tummy

Fat tummy can be really annoying for some people. Especially, when it comes to a woman, she does everything to flatten her tummy, from dieting to cardio. Do these exercises in and you will be stunned to observe the results.
1. Bicycle Crunch
Lie down on the floor. Remember your back should be facing towards the floor. Put both of your hands behind your head. Begin with your legs twisted at a 45-degree angle. Bring the right knee towards the chest and straighten your left leg. Simultaneously, rotate top half of your body in such a manner that your left elbow moves in the direction of your right knee. Then, do the similar with the other side. Repeat this exercise thrice a day for 1 minute.

2. Plank
Lie down in such a manner that your face should be towards the floor.  Now, take the help of your hands and give a little lift to the upper part of the body. Slowly, lift the thighs and legs too. Now, in this situation, your palms and toes must touch the ground. The remaining parts of your body should be erect and in the air as if you are performing push-ups. Hold this position for 1-2 minutes. Repeat this exercise 3 times.

3. Boat Pose
Sit on the floor and bend your knees. Keeping your feet flat, slowly bend and lean backwards, a little. Keep your legs straight, and start to lift them upwards slowly. Your legs should make a perfect 45 degree angle while your both hands should be straight, and the palms of your hands should face each other. Hold this pose for 5 minutes, and take deep breathes. Repeat this exercise, 3 times.

4. Swaying Warrior 2
Stand straight and turn the right foot, making an angle of 90 degrees. Bend your left leg so that it can form an angle of 45 degree. Now, keep your left hand upwards, your fingers should be pointed towards the sky. Bend your upper body towards right, and put the right elbow on the right knee. Take 4-5 deep breaths and repeat this exercise, two more times.

5. Scale Pose
Sit straight on the floor and keep your legs in a crossing position. Your hands should face the ground, and keep it in a way that your hands should come next to your hips. Tighten your body and slowly lift the entire body upwards. Hold this pose for 3 breaths and then, slowly put your body on the ground. Repeat this exercise 3 times.

6. Dead Lift
Dead lift can be very difficult for the first timers, but is surely effective. To start with dead lift, choose a light weighted barbell. Now, bend the knees. Keep your back straight, put your hands on the barbell, and lift slowly. Look straight ahead. During the lift, keep your abs tight. Now, stand straight and keep your hands downwards. Don’t pull the barbell high; it should be in the level of your hips. Hold this posture for a few seconds. Then, again bend your knees with your back straight. Now, put the barbell on the floor and slowly stand straight. When you master this exercise, add more weight for better results.

7. Ab Pulse Ups
Lie down on the carpet and relax. Now, put your hands beneath your butts. Now, slowly lift both of your legs and form an angle of 90 degree. Both your feet should be straight and pointing upwards. Now, give a little push to your butt with your hands. Hold this position for 5 seconds. Then, slowly put your butt on the floor, allowing your legs to come down, but do not bend your legs. Repeat this exercise 15 times.

8. Reverse Crunches
Lie straight on the floor and then slowly bend the knees. Your palms should face the floor and your legs should be slowly lifted (from knees to toes). Hold this posture for 5 seconds and then, slowly return to the original posture. Do it at least 15-20 times.

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Marvellous Health Benefits of Yoga

9 Marvellous Health Benefits of Yoga

Yoga is very important to stay fit, not just bodily, but also mentally and emotionally. It’s very difficult to find peace of mind in today’s world. People are so busy from morning to evening that they can’t even spare 5 minutes for themselves. Yoga, on the other hand, offers a perfectly balanced life. It improves your health, solves your mental tensions and gives you a healthy mind and stable life. Let’s see some of the health benefits of yoga.
1. Peace of Mind
We all go to hill stations and spots, adorned with natural beauty and serenity, to find peace. But, we forget that peace is right within us. What we need to do is to experience the inner peace. Yoga can help in exploring the inner world and find inner peace.
2. Beautiful Skin
Who doesn’t want a beautiful, radiant and healthy skin? Yoga can also help you in getting the type of skin, you always wished for. Yoga improves blood circulation and digestion. Better blood flow keeps you look younger for a long.
3. Perfect Body
With right yoga and right poses, one can lose his/her weight. It is healthier and more beneficial than doing dieting. Yes! Healthy diet definitely plays an important role, but yoga can help to lose weight in a healthy way.
4. Improved Immunity
Yoga helps in improving the immunity. The things that affect the mind affect the body too. The poses of yoga help in massage organs and relax and soothe the muscles. The breathing techniques of yoga release stress and improve immunity. It also helps to improve your concentration level.
5. Better Flexibility
Doing yoga on a regular basis helps the muscles to stretch and tone. It helps the muscles to become strong. Yoga also helps in relieving the pain you experience because of incorrect postures.
6. Stress Relief
We all know that doing yoga can help in relieving stress. The postures of yoga help in bringing peace and serenity to your mind and leave you in a peaceful state. One should practice yoga if he/she is undergoing too much stress. Calm, stress-free and peaceful mind ultimately deals better with relationships plus you sleep better, when you have no stress.
7. Increased Energy
At the end of the day, if you feel completely drained out, then yoga can give you a refreshing feeling in just a few minutes. Even 10 minutes of yoga can provide you instant freshness and helps to keeps you fresh all day long boosting your energy levels.
8. Improved Intuition
Yoga improves the intuitive ability, which helps you to take better decisions. Plus it helps you to know the correct way of doing a work to get positive results. It only provides benefits when you do yoga continuously.
9. Other Benefits

• Yoga is really helpful in alleviating chronic muscle, back and joint pain.
• Whether you are facing tummy troubles or asthma, yoga is the all-in-one solution of all.
• Yoga lowers risk of heart diseases, alters gene expression, improves lung capacity, improves sense of balance, and lower blood sugar levels.

Yoga can help you out in many ways; all you have to do is just give a chance to yoga. So, hit the mat and give yoga a shot.

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Health Benefits of Jogging

10 Health Benefits of Jogging

Every morning, we see people running in the parks. People jog every day to keep themselves in shape and start their morning in a healthy way. Jogging not only decreases the extra fat, but also provides many benefits to our health. Let’s see, what the health benefits of yoga are?
1. Improves Stamina : Isn’t it surprising that just 2-3 hours of jogging can make you strong? Well, this is true actually. Jogging improves your endurance and makes you strong. It improves your immunity and also strengthens your bones, which makes you even sturdy.
2. Physical Fitness : Of course, it improves your physical appearance. Jogging burns out the excess fat from your body, helping you in losing weight. It gives you the right body shape and makes you fit.
3. Perks up Appetite : Suffering from loss of hunger? Start jogging and get rid of the problem. Jogging increases the rate of metabolism, thus increases your appetite.
4. Activeness : Jogging keeps you active and cheerful the whole day. It helps to increase your capacity of doing work. You can work in office actively for long hours, without getting tired.
5. Reduces Diseases : According to a survey, people, who jog every day, are 50% more healthy and happy than the others. It also reduces your medication up to 50%. Jogging helps to manage your high blood pressure and prevents osteoporosis and cancer.
6. Cures Insomnia : Yes! Jogging is a good treatment for insomnia and helps you give a good night sleep.  So, jog every morning and sleep better to stay young.
7. Stress Reliever : Jogging makes your mind uncluttered and helps to relieve stress. Jogging is a natural stress reliever, which makes you feel good and optimistic.
8. Boosts Confidence : When you sleep well, eat healthy, stay fit, feel positive and cheerful, you obviously feel confident about yourself. Jogging builds up a new level of confidence and helps you overcome every torment.
9. Keeps Heart in Pink : Jogging is a good cardiovascular workout that reduces the possibility of strokes and heart attacks by strengthening the muscles of the heart. It enhances the capacity of lungs to supply more oxygen to all the vital organs of the body. It reduces the level of cholesterol, considerably.
10. Slows Down Aging : Jogging fortifies your muscles and bones, preventing their early decline. It keeps you look young for years.

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Vinyasa Yoga

The word “Vinyasa” is taken from Sanskrit word, meaning “connection”. Vinyasa yoga is derived from hatha yoga, and it is fast paced. The postures in this yoga are connected to each other in a series of movement. In this yoga, breath plays an important role. You have to progress from one pose to another on an exhale or an inhale.

Benefits of Vinyasa Yoga

• It boosts up muscle strength.
• Increases flexibility and endurance.
• Reduces stress levels.

The sun salutation and cat-cow stretch are some of the easy vinyasa yogas.

The Sun Salutation

The sun salutation is also known as Sūryānamaskāra. It is basically a sequence of 12 postures, which needs to be performed in succession.
Step#1- Pranamasana (Prayer pose)
Stand straight. Keep your body balanced on both feet. Take a deep breath and slowly raise both your hands. Join the palms together and exhale. Your position should be like a kid in prayer position.

Step#2- Hastauttanasana (Raised arms pose)
Inhale and stand straight. Raise your hands upwards. Join the palms and try to bend backwards. Try not to stretch your body too much.

Step#3- Hasta Padasana (Hand to foot pose)
Exhale and bend your body from waist to head in the forward direction. Your palms should be able to touch your feet. Your knees and spine should be straight.

Step#4- Ashwa Sanchalanasana
Bend your knees and come in a sitting position. Now, breathe in and stretch your one leg back. The other leg should be straight (from knee to toe). Make sure, you use your palms for attaining this pose. Keep your head upwards.

Step#5- Dandasana (Stick pose)
Lie down. Your back should face the ceiling.  Inhale and put both of your palms on the floor. Lift your body from head to toe. Your position should be like you are doing push-ups. Your whole body should be straight while you are doing Dandasana.

Step#6- Ashtanga Namaskara (Salute with 8 parts)
While breathing out, bring your knees downwards. Raise your butts, slightly. Remember, all the 8 parts of your body (chin, chest, 2 knees, 2 feet and 2 hands) should touch the floor.

Step#7- Bhujangasana (Cobra pose)
With the help of your hands, bring your body upwards from head to waist while inhaling. Look upwards. Your hands should be in a straight position. From waist to toe, your body should touch the floor.

Step#8- Parvatasana (Mountain pose)
Lift your butt upwards while exhaling; only your toes and palms should touch the floor. Your body should form /\ shape.

Step#9- Ashwa Sanchalanasana (Equestrian pose)
Bend both your knees while taking in breath. Stretch out your left leg. Do not stretch too much or you will end up with aching muscle. Look up straight. While you are doing Ashwa Sanchalanasana, your right leg should be straight (from knee to toe). Both your palms should touch the floor.

Step#10- Hasta Padasana (Hand to foot pose)
Stand up straight. Try to touch your toes with your palms, without bending your knees.

Step#11- Hastauttanasana (Raised arms pose)
Stand straight again and stretch your hands upwards while inhaling. Join the palms together. Your hands should be pointed towards the sky. Bend your body a bit in the backward direction.

Step#12- Tadasana
Breathe out and put your hands down, slowly. Relax your body by standing straight.

Cat-Cow Stretch (Chakravakasana)

Bend your knees and sit on the ground. Your body posture should be straight. Put your palms on the ground. Bend your body. From head to tail bone, your body should be straight. Only your knees should be bent. This pose improves abdominal strength and spinal flexibility.

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Ashtanga Yoga

Ashtanga yoga is a very popular yoga. 8 “limbs” or aspects have been outlined by the ‘Patanjali’. These are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. Ashtanga is a combination of two Sanskrit words ashta and anga. ‘Ashta’ means 8 and ‘anga’ means limb. These 8 steps act as a guideline to lead a happy and meaningful life.

Benefits of Ashtanga Yoga

• Reduces stress
• Boosts immune system
• Helps to increase vitality
• Weight loss
• Improves metabolism, digestion, hormone production
• Pacifies restless thoughts
• Enhances self-awareness
• Strengthens cardiovascular system

Overview of Eight Limbs of Ashtanga Yoga

1. Yama (Control)
Yama basically focuses on your energy. It includes truth, kindness, sexual continence, nonviolence, fortitude, bodily purity, straightforwardness, honesty and moderated diet.
Yama is basically divided into 5: Continence (Brahmacharya), non-violence (Ahimsa), non-stealing (Asteya), non-covetousness (Aparigraha), and truthfulness (Satya). 
2. Niyama (Rules of Conduct)
Niyama helps you to decrease the ego, which helps to let go. The activities consist of belief in God, austerity, worship of God, satisfaction, power of giving, modesty and japa (repetition of prayers).
Like Yama, Niyama is also classified into 5:Cleanliness (Saucha), spiritual austerities (Tapas), contentment (Santosa), surrender to God (Isvara pranidhana), and study of one’s self and holy scriptures (Sadhyaya).
3. Asana (Posture)
Asana allows you to sit motionless for 3 to 6 hours. The body is known to be the temple of the spirit. Asanas helps us in spiritual growth and develops proper concentration. Staying in one position helps to calm down the mind. A calm mind leads to peaceful and happy mood. Asana helps to explore the inner world and makes the will power stronger. Asana is a way to connect with the inner world and inner peace.
4. Pranayama (Breath Control)
Pranayama helps you to control your mind and breathe. It mainly focuses on storing the energy. Pranayama is a very important technique, when it comes to yoga. There should be a perfect balance of asana and pranayama. Both pranayama and asana are known to be the utmost form of purification and self-discipline.
5. Pratyahara (Withdrawal of Sensory Perceptions)
Pratyahara withdraws your attention from the sensory inputs, so it won’t be able to disturb your meditation. It basically focuses on purifying the sensory inputs. Eventually ‘prana’ is detached from the ‘nadis’ that helps to transport sensory input.
6. Dharana (Concentration)
Dharana helps the mind to focus on any object (single), like concentration on the chakras, which starts from the first and approaches to the seventh, gradually.
7. Dhyana (Meditation without Interruption)
Dhyana means uninterrupted concentration. This kind of concentration needs some efforts. Through dhyana, we become aware of the reality of this materialistic world. We come to a realisation that the only reality is Lord. All things become crystal clear to us.
8. Samadhi (Effortless Meditation)
Samadhi focuses on maintaining the concentration, without any effort. It helps your conscious to connect to natural ‘samadhi’, which leads to enlightenment. Samadhi is the final step, which basically means union with the Divine. Samadhi takes us one step further, beyond consciousness. In Samadhi, it appears that the body and senses are sleeping, but the mind is active.

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Prenatal Yoga

Prenatal yoga is very beneficial for both the mother and the baby. It helps and prepares to-be mother’s body for labour pain. You can start prenatal yoga as soon as you find out that you are pregnant. Let’s see, what the benefits of prenatal yoga are?

Benefits of Prenatal Yoga

• Decreases the level of stress
• Makes you & your baby healthy
• Helps in back pain, which is natural during pregnancy
• Helps in aching muscles
• Makes your body stronger
• Boosts confidence
• Makes your body flexible
• Helps you to sleep better
• Reduces anxiety
• Helps in relieving back pain
• Helps you feel better in headaches and nausea

Prenatal Yoga Poses

1. Vakrasna (Twisted pose)
This posture will gently massage your abdominal organs along with your hands, neck, spine, and legs.
Step 1- Sit slowly and in a relaxed situation.
Step 2- Inhale and keep your legs straight.
Step 3- Slowly slide your right leg and put it beside your left leg by crossing it over.
Step 4- Raise your right knee and hold it with your left hand.
Step 5- Breathe out and slowly twist. Move your upper body and your right hand in the same direction.
Step 6- Breathe in and slowly come in the sitting and relaxing position.

2. Utkatasana (Chair pose)
It helps to strengthen your thigh muscles and pelvic.
Step 1- Stand erect.
Step 2-Breathe in.
Step 3- Bend your knees.
Step 4- Bend and bring your upper body forward.
Step 5- Exhale and raise your hands forming 45° angle. Elbows should be straight.
Step 6- Look straight and stay in this position for 2 to 3 minutes.
Step 7- Come in the comfortable position by standing normally.

3. Konasana (Angle pose)
This posture will help to burn the extra fat from the waist and provide flexibility.
Step 1- Sit in a relaxed position.
Step 2- Breathe in and slowly slide your legs.
Step 3- Exhale and try to join your feet together.
Step 4- Inhale and hold your joined feet with your palms.
Step 5- Exhale and come in a comfortable posture.

4. Paryankasana (Ham’s pose with one leg)
This posture helps in strengthening the thigh muscles, pelvic, and abdomen.
Step 1- Sit down comfortably while bending your knees backwards.
Step 2- Put your hands backward too.
Step 3- Keep the palms on the ground, without bending your elbows.
Step 4- Inhale and exhale normally.
Step 5- Bend your body  little backwards. Your butt and your sole shouldn’t be in contact with each other. Stay in this position for as long as you can.
Step 6- Come in a relaxed and comfortable sitting position.

5. Hasta Panangustasana (Extended hand to big tow pose)
This posture also helps in providing strength to your thigh muscles and pelvic.
Step 1- Lie down supine.
Step 2- Keep your body straight.
Step 3- Stretch your arms in such a way that your body forms a “T” shape.
Step 4- Stretch your right leg outwards on the right side.
Step 5- Try to hold your right toe with your right hand. Keep breathing normally.
Step 6- Stay in this position for 3-4 minutes.
Step 7- Come back in a straight position. Try this on the other leg.

6. Parvatasana (Mountain pose)
This pose will decrease your back pain and help to improve your body posture.
Step 1- Sit down cross-legged and breathe normally.
Step 2- Now, inhale and keep your backbone straight.
Step 3- Raise your hands upwards.
Step 4- Allow your palms to come in contact with each other. Both your elbows should be straight.
Step 5- Stay in this position for a couple of minutes.
Step 6- Come in the normal sitting position. Repeat this yoga pose thrice.

7. Bhadrasana (Butterfly Pose)
This yoga pose will help to provide strength to your legs.
Step 1- Sit while keeping your spinal cord straight.
Step 2- Stretch your legs as shown in the picture.
Step 3- Join your feet together.
Step 4- Put your hands on your toes. Keep in this position for 4 to 5 minutes.
Step 5- Straight your legs and sit comfortably.

8. Virasana (Hero Pose)
It is a very easy to do pose for reducing pain and swelling from legs.
Step 1- Kneel down. If you are unable to sit without support, then use pillows.
Step 2– Inhale and keep your back bone straight.
Step 3– Put your hands upwards.
Step 4– Join your fingers together.
Step 5- Exhale, and then, inhale. Stay in this position for 2 to 3 minutes.
Step 6- Keep your hands down gently and sit in a comfortable and relaxed position.

9. Pelvic Tilt or Cat-Cow Pose
This yoga pose assists in decreasing your back pain. It also helps your baby to move in a good position.
Step 1- Breathe in and kneel down.
Step 2- If you feel uncomfortable place a folded blanket or pillow for support. Keep your spinal cord straight.
Step 3- Exhale, come in a crawling position and place your palms on the floor.
Step 4- Keep your face downwards. Stay in this position for 2 to 3 minutes.
Step 5- Come in a comfortable position and relax.

10. Yastikasana (Stick pose)
This pose helps to relieve body tension and corrects the posture of your body.
Step 1- Inhale and lie down supine.
Step 2- Keep your legs straight.
Step 3- Exhale and keep your feet pointing upwards.
Step 4- Breathe in and slide your hands upwards. Your elbows and knuckles should touch the floor.
Step 5- Exhale and come in the normal position. Repeat this pose twice or thrice afterwards.

11. Balasana (Child Pose)
If your tummy is upset, then child pose is very good for you. It also relieves you from stress and gives you a relaxing sleep.
Step 1- Inhale and kneel down. Both your legs should be apart.
Step 2- Put your palms on the ground.
Step 3- Bend your body forward. Breathe normally.
Step 4- From palms to elbows, your hands should be on the ground. You can also use pillows and blankets for support.
Step 5- Come in a comfortable and relaxing position after 5 minutes. Make sure not to stretch your neck.

12. Anjaneyasana (Low Lunge)
This posture helps to strengthen the abdomen and lower back. This pose allows you to stretch your shoulders deeply. Balance yourself first by using pillows or blankets for support.
Step 1- Stand erect.
Step 2- Breathe in and slide your right leg forward. Now, bend the knee of your right leg.
Step 3- Bend your left leg backwards and sit by taking a support of your left leg’s knee. If you want, you can place a folded blanket or pillow under your left knee and between your legs.
Step 4- Exhale and raise both your hands upwards and keep your hands open. Your fingers should not touch each other.
Step 5- Stay in this position for 15 seconds.
Step 6- Come in the original posture and repeat it with the other leg.

13. Utkatakonasana (Goddess Pose)
This posture will provide you stamina and strength.
Step 1- Stand straight.
Step 2- Inhale and widen your legs. Both your legs should be apart but in the same line.
Step 3- Breathe out and bend your knees.
Step 4- Raise both of your hands upwards. Both your forearms should be in one line. Palms should face the sky. Form a 90° angle with the right hand, bending your elbow. Repeat this with the left hand.
Step 5- Hold this position for 2 to 3 minutes.
Step 6- Come in your original posture.

14. Virabhadrasana I(Warrior Pose I)
This pose helps to maintain your balance. It also helps to stretch your abdomen, back, shoulders and thighs.
Step 1- Inhale and stand, keeping your spinal cord straight.
Step 2- Exhale and slide your right leg forward.
Step 3- Inhale and slide your left leg backwards.
Step 4- Bend your right knee. Your right leg should form a perfect 90° angle.
Step 5- Inhale and put your palms on your waist or raise your hands upwards, whichever you like.
Step 6- Stay in this position for 60 seconds.
Step 7- Come to your original posture and repeat this using your other leg.

15. Virabhadrasana II (Warrior Pose II)
This posture helps in stretching your thighs and provides strength to your abdomen muscles. It will reduce your back pain by stretching your back and shoulders.
Step 1- Inhale and stand erect.
Step 2- Bend your right knee forward.
Step 3- Slide your left leg backwards. Your left knee shouldn’t be bent.
Step 4- Breathe normally and raise your hands upwards.
Step 5- Both your palms and shoulder should be in one line.
Step 6- Hold this pose for 15 to 20 seconds.
Step 7- Return to the original position and repeat this posture with your left leg.

16. Shavasana (Corpse Pose)
Shavasana is a very relaxing pose.
Step 1- Lie supine comfortably. Keep your breathing normal.
Step 2- Put your elbows on the floor. Allow your palms to face upwards. If you are 20 weeks pregnant then lie on the side. Use the pillow to support your body.
Step 3- Allow your body to relax.

Things You Need to Know

• Take the help of props, if you experience difficulty in doing any pose.
• Pay special attention to your breath.
• Don’t stay in a particular posture for so long if you feel uncomfortable.

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Bikram Yoga

Bikram yoga is practiced in heated rooms. The heated rooms normally contain 40% of humidity. Bikram yoga contains 2 breathing exercises and set of 26 postures.

Benefits of Bikram Yoga

• Mental relaxation
• Heals lower back pain
• Strengthens lower extremities
• Improves central nervous system
• Reduces diabetes
• Flexibility
• Better blood flow
• Helps constipation
• Cardiovascular benefits
• Helps to balance body & mind
• Balances blood sugar level
• Gives a boost to the immune system
• Improves the function of kidneys
• Decreases body toxins

26 Postures of Bikram Yoga

1. Pranayama (Standing Deep Breathing)
Step 1- Stand straight.
Step 2- Join your palms and put them below your chins.
Step 3- Now, cleanse yourself by exhaling out the entire carbon dioxide from your lungs.
Note-1) As this is not a meditation exercise, you need not close your eyes. Keep eyes open to remain in contact with your posture, body and surroundings.
         2) Don’t worry if you feel a bit dizzy as its normal. Take a break if you feel as if you are going to faint.

2. Ardha-Chandrasana (Half Moon Pose)
Step 1- Stand straight.
Step 2- Put your hands upwards and straight.
Step 3- Join the palms.
Step 4- Bend your body towards left. Your body should be able to make a “C”.

3. Utkatasana (Awkward Pose or Chair Pose)
Step 1- Stand straight.
Step 2- Then, breathe in and raise your hands up. Your hands should be pointing in the same direction, where your face is pointing. Your palms should be parallel to each other.
Step 3- Now, bend your knees.
Step 4- Exhale and stand on your toes. Try to balance your body weight. Your posture should be as if you are sitting on a chair.

4. Garurasana (Eagle Pose)
Step 1- Stand straight.
Step 2- Now, bend your knees.
Step 3- Wrap your left thigh on the right one and balance your body on the right foot.
Step 4- Raise your hands straight in such a way that they are parallel to the floor.
Step 5- Now, cross your arms. Remember, your right arm should be above the left one.
Step 6- Bend your elbows. Your forearms should be perpendicular to the floor, and the back of your hands should be towards each other.
Stay in this pose for 15-20 minutes. Repeat the same with the legs and arms reversed.

5. Dandayamana Janushirasana (Standing Head to Knee)
Step 1- Stand straight. In this yoga pose, balancing your body is very important; otherwise, you will fall. So, first try to balance your body.
Step 2- Bring your right leg upwards. Your legs should form a 90-degree angle with the floor.
Step 3- Hold your lifted toe with both of your hands. Remain in this position for a minute.
Step 4- Take a deep breath. Then, exhale and begin to lower your upper body, slowly. Try to bring your forehead closer to your leg, as much as you can.
Stay in this pose for a while and then, return to normal pose. Repeat it with the other leg.

6. Dandayamana Dhanurasana (Standing Bow Pose)
Step 1- Breathe in and stand straight.
Step 2- Raise your hands upwards and inhale & exhale normally.
Step 3- Slide your right leg backwards and bend it.
Step 4- Try to raise your right leg upwards and hold your right toe with your right hand.
Step 5- Put your left hand forward and raise it. Your elbow shouldn’t be bent. Your palm should face the ground. Your left hand’s fingers and your face should point at the same direction.
Step 6- Hold this position for 15 seconds, balancing your body.
Step 7- Return to your original posture and repeat with the other leg.

7. Tuladandasana (Balancing Stick Pose)
Step 1- Stand erect and inhale.
Step 2- Raise both of your hands upwards and join your palms. This will help you in balancing your body.
Step 3- From tailbone to your head, bend your body forward.
Step 4- Point your joined hands in the same direction where your head is pointing.
Step 5- Raise your right leg backwards and your right knee shouldn’t be bent.
Step 6- Your body should form a perfect “T”.
Step 7- Hold this posture for 15 seconds.
Step 8- Return to original posture and repeat this pose with the other leg.

8. Dandayamana Bibhaktapada Paschimotthanasana (Standing Separate Leg Stretching Pose)
Step 1- Keep your breathing normal and stand erect.
Step 2- Slide your legs apart, but both your legs should be in one line. Your legs should form “/\” sign. Your knees should be straight.
Step 3- Bend your body forward, from waist to head. Keep your bended body close to your legs.
Step 4- Your head should touch the floor. Now, hold both of your feet with your palms. Don’t stretch your body too much if you are doing this yoga for the first time.
Step 5- Keep your butt out. To maintain the balance of your body, put your weight on your toes.
Step 6- Stay in this position for 60 seconds or so. Then, slowly return to original position by standing straight.

9. Trikanasana (Triangle Pose)
Step 1- Stand erect and breathe in.
Step 2- Point both of your hands towards the ceiling and join your palms.
Step 3- Slide your right leg outwards and don’t bend your knee, it should be straight. Both your feet should be in the same line.
Step 4- Bend your left knee.
Step 5- Bend your body towards your left knee.
Step 6- Put your left hand down and touch your left toe with your fingers. Keep your right hand upwards and straight.
Step 7- Look upwards, in the direction, where your right hand is pointing.
Step 8- Stay in this position for 5 minutes or so.
Step 9- Come to your original posture by standing straight.

10. Dandayamana Bibhaktapada Janushirasana (Standing Separate Leg Head to Knee Pose)
Step 1- Stand while keeping your spinal cord straight.
Step 2- Keep your hands upwards and pointed towards the sky. Join your palms.
Step 3- Put your right leg forward and lock both of your knees.
Step 4- From waist to head, bend your body forward.
Step 5- Your body should be bent in such a way that your head touches your right knee.
Step 6- Put your hands down and touch the floor with your fingers. Your hands should be joined, and your elbows should be locked.
Step 7- Stay in this position for like 5 minutes or so.
Step 8- Slowly come in a straight posture.

11. Tadasana (Tree Pose)
Step 1- Inhale and stand straight.
Step 2- Keep your mind calm.
Step 3- Balance your body on left leg, else, you will fall.
Step 4- Bring your hands close to your chest and join your palms like you do while praying.
Step 5- Bend your right knee in front of left upper thigh. Remember, the sole of right knee should be towards ceiling.
Step 7- Concentrate on a point to relax your mind.
Step 8- Stay in this position for 10 to 12 seconds.
Step 9- Put your right leg down and come to a straight standing position.

12. Padangustasana (Toe Stand Pose)
Step 1- Stand straight and take a deep breath.
Step 2- Sit down bending your knees and keep your back straight.
Step 3- Try to sit on your toes by balancing your body weight.
Step 4- Slowly raise your right leg and put your right toe on your left thigh.
Step 5- Raise your hands and join your palms. Your hands should be in a prayer position.
Step 6- Stay in this position for as long as you can.
Step 7- Slowly remove your right leg from your thigh and come in the original position.

13. Savasana (Dead Body Pose)
Step 1- Keep your mind quiet and calm.
Step 2- Lie down supine on the floor.
Step 3- Put your hands on the ground in a relaxed position.
Step 4- Keep your body relaxed.
Step 5- Your eyes should be open. Concentrate at a point on the ceiling.
Step 6- Take a deep breath and slowly inhale and exhale.

14. Pavanamuktasana (Wind-Removing Pose)
Step 1- Lie down on the floor. Your body should face the ceiling.
Step 2- Exhale and bend your both knees towards your chest.
Step 3- Tightly hold your right knee with both of your hands.
Step 5- Straighten your left leg and lock your left knee.
Step 6- Hold this posture for some time.
Step 7- Finally, bring back both the knees towards your chest.
Step 8- Exhale and comfortably pull out both knees along the floor.

15. Pada-Hasthasana (Sit-Up Pose)
Step 1- Bring your body in Savasana pose.
Step 2- Raise your hands overhead and join your palms.
Step 3- Sit up while inhaling.
Step 4- Keep your legs straight.
Step 5- Bend your body forward (head to waist).
Step 4- Put your forehead on your knees.
Step 5- Bend your elbows and touch your toes with your palms.
Step 7- Stay in this position for 2 minutes.

16. Bhujangasana (Cobra Pose)
Step 1- Lie prone on the floor.
Step 2- Put your palms on the floor.
Step 3- Slowly lift your body, from waist to head, upwards.
Step 4- Keep your head upwards.
Step 5- Keep your toes outwards and knees should be locked.
Step 6- Stay in this position for as long as you can.
Step 7- Come in a comfortable posture.

17. Salabhasana (Locust Pose)
Step 1- Lie prone on the floor.
Step 2- Put your palms on the ground.
Step 3- First lift your right leg upwards while balancing your body weight.
Step 4- Now, lift your left leg upwards and lock both the knees.  Shift your body weight on your palms.
Step 5- Stay in this posture for 5 minutes. Then, come in a comfortable position.

18. Poorna-Salabhasana (Full Locust Pose)
Step 1- Lie prone on the ground.
Step 2- From your knees to toes, lift your legs and lock your knees.
Step 3- Your toes should be outwards.
Step 4- Slowly lift your hands too and lock your elbows.
Step 5- Keep your head up and straight. Only your stomach should touch the ground.
Step 6- Your body posture should be like a flying aeroplane.
Step 7- Stay in this position for 10 to 12 seconds.
Step 8- Slowly; put your legs and hands down and come in a comfortable posture.

19. Dhanurasana (Bow Pose)
Step 1- Bring your body in Poorna-Salabhasana pose.
Step 2- Bend your knees backwards.
Step 3- From knees to toes, raise your legs upwards.
Step 4- Put your hands backwards.
Step 5- Tightly hold your toes with your palms. Your body posture should be like a bow.
Step 6- Look upwards.
Step 7- Stay in this posture for 20 to 25 seconds.
Step 8- Slowly; leave your toes and rest comfortably on the ground.

20. Supta Vajrasana (Fixed Firm Pose)
Step 1- Stand erect.
Step 2- Sit while bending your knees backwards.
Step 3- Keep your spinal cord straight. Keep your breathing normal.
Step 4- Bend your body backwards and lie supine on the ground. Don’t straighten your knees.
Step 5- Elevate your hands overhead and fasten onto opposite elbows.
Step 6- Your face should be upwards. Your chin should be tucked into your chest.
Step 7- Your butt should be in contact with your toes.
Step 8- Stay in this position for 20 seconds.
Step 9- Start from relieving your hands and slowly, get back to original posture.

21. Ardha-Kurmasana (Half Tortoise Pose)
Step 1- Stand straight.
Step 2- Sit, while bending your knees outwards.
Step 3- Bend your body and lean forward.
Step 4- Put your head on the ground.
Step 5- Keep your hands straight and on the floor.
Step 6- Join the palms.
Step 7- Stay in this position for 20 seconds or so.
Step 8- Slowly straighten your legs and come to a normal posture.

22. Ustrasana (Camel Pose)
Step 1- Sit down while bending your knees backwards.
Step 2- Keep your body straight.
Step 3- Keep your hands backward.
Step 4- Keep your hands straight and lock your elbows, holding your toes.
Step 5- Bend your body backwards.
Step 6- Keep your head upwards.
Step 7- Stay in this position for 20 seconds.
Step 8- Slowly release your hands and sit comfortably.

23. Sasangasana (Rabbit Pose)
Step 1- Bend your knees outwards and sit down.
Step 2- Keep your spine cord straight.
Step 3- Bend your body forward and let your head touch the ground.
Step 4- Keep in mind that your forehead should touch your bent knees. Your chin should be in contact with your chest.
Step 5- Keep your hands backwards and straight. Lock your elbows and hold your soles with your palms.
Step 6- Keep your toes towards the outside.
Step 7- Keep your body in this posture for 20 seconds.
Step 8- Lower down your back and comfortably release your body from this posture.

24. Janushirasana with Paschimotthanasana (Head to Knee Pose with Stretching Pose)
Step 1- Inhale and sit down. Keep your legs forward and straight. Keep your breathing normal.
Step 2- From tailbone to head, keep your body straight.
Step 3- Bend and slide your right knee in such a way that your right toe will touch your left thigh (inside your left leg).
Step 4- Bend your head forward and put it on your left knee.
Step 5- Your left toe should be straight, and your left knee should be locked.
Step 6- Hold your left toe with both of your palms.
Step 7- Stay in this position for 10 to 12 seconds.
Step 8- Repeat the same with the other leg. After that, come in the sitting position.
Step 9- Now, pull out both legs and keep them straight.
Step 10- Curve your upper body forward. Bend your elbows and touch your toes with your palms.
Step 11- Touch your forehead with your toes. 
Step 12- After holding this pose for 15-20 seconds, return to initial posture.

25. Ardha Matsyendrasana (Spine Twisting Pose)
Step 1- Sit down with your legs forward and straight.
Step 2- Bend your right knee in such a way that it comes up and over the left leg.
Step 3- Keep your left foot on the ground and fold it in such a manner that left toe touches the right buttock.
Step 4- Slowly twist your body and put your right palm on the ground, keeping your elbows straight.
Step 5- Bend the elbow of your left hand and put it on your right knee.
Step 6- Look towards the right.
Step 7- Stay in this posture for 20 seconds or so.
Step 8- Slowly move your body and head and come in a straight pose.

26. Kapalbhati in Vajrasana (Blowing in Firm Pose)
Step 1- Bend your knees backwards and sit down.
Step 2– Keep the rest of your body posture straight.
Step 3- Put your hands forward. Your palms should be on your thighs.
Step 4- Lock your elbows.
Step 5- Your butts should touch your toes.
Step 6- Keep your stomach relaxed.
Step 7- Stay in this posture for as long as you can stay.
Step 8- Loose your body and sit comfortably.

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