Monthly Archives: February 2016

10 Kid-Friendly and Easy Yoga Poses for Your Kids to Avoid Meltdown

Here is a list of 10 kid-friendly yoga poses for a child to encourage the children’s creativity. These yoga poses to help your child avoid a meltdown and help to convert the mental reactions into the physical reactions. Learning yoga at an early age can help children learn healthy lifestyle habits and set the foundation for a healthy future and a regular yoga practice can boost your children’s immune system. The kids yoga poses practice can bring you more joy and happiness on and off the mat. Kids yoga poses can create a balance in kids’ body and keep active.


1- Bee’s Breath: – Sit on your knees- now bring your forehead slowly down to rest in front of your knees towards the ground like a bee and lift your arms back behind, now take deep breath many times.

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Breathing is a great way to help create a moment of pause to help release tension. It with your child can be even more effective when it is also fun. So do it with your child and get relaxed and “bee’s breath” is a great way to do this. This is a safe yoga pose for a child to avoid meltdown.

2- Cloud Pose: – Inhale and bend your knees, now “scoop” the invisible clouds in front of you and exhale and straighten your legs and lifting your arms above your head and enjoy the moment.

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This yoga pose can be very helpful to avoid the (invisible) frustration in front of both you and your child. This pose will calm down and relax both of you—and give you a few moments to rest. This is a great way to connect with your child. There are moments giving a child a new imagery to focus on can also go a long way to calm a disturbed central nervous system.

3- Cat Pose: – Inhale and look up and letting your spine drop low now exhale and tuck your chin and lifting your spine up high like a cat.

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This yoga pose is very simple and kids enjoy it. The kids learn with this pose to change the way they’re feeling. This can be helpful when your child feel frustration, stress, or anger.

4- Child’s Pose: – Start with your knees and try to sit on your heels and bring your chest to rest on top of your thighs. Rest your arms alongside your body and now take a few deep breath and rest.

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This yoga pose may be helpful in night trouble. With this yoga pose your children feel relax and calm. It can be so helpful in stressful moments.

5- Tree Pose: – Stand with your feet together. Rest your foot on above your knees and balance. Now bring your palms together at your chest or in the air like branches.

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Tell your child to breathe deeply and imagine feeling rooted like a tree or to mix it up, tell them it’s a windy day and try to keep your balance while swaying in the wind. This is a fun posture to do with kids because it requires stability.

6- Airplane Pose:- Lie on your tummy and lift your chest and shoulders up, look up, clasp your hands back behind you, and glide through the water like a shark.

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This yoga pose full of fun. Tell your children to imagine, they are flying in the sky and keep breathing.

7- Dragon Pose: – Stand on your one knee and other feet. Inhale and lift the arms up towards sky and exhale, lifting the head up like a dragon breathing fire.

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This yoga pose builds strength within so is a good energizer. It helps us feel fearless when we might be nervous when we’re a bit tired.

8- Reverse Warrior: – Stand and starch your left knee ahead and other back. Bring the right hand down to rest on the right leg. Inhale the left arm up towards the sky and straight fingers. Look straight ahead or up at the ceiling.

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This yoga pose stretches the side of the torso and arm and opens the hips and builds lower body strength with fun.

9- Snake Pose: – Lie on your tummy and place palms flat next to your face ahead. Now press into hands and lift head and shoulders off ground. Now hiss like a cobra snake.

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Snake pose also called “Sarpasana”, and helps straighten. It tones the ovaries, uterus and helps in menstrual and gynecological disorders. It keeps the spine supple, healthy and stimulates appetite. It is beneficial for kidneys and the liver also.

10- Frog Pose: – Stand with your feet hips width distance apart and bend your knees, squat down, and now place your hands with your feet. Now rock your weight slightly forward.

 frog copy

With this pose you will increase flexibility in your child’s hips and lower back and increase straighten.

Learning about yoga early and developing a practice with your kids is a great habit. It gets kids moving and engaged in a enjoyable physical activity and it also helps children feel more paying attention, calm and relaxed. Yoga has a great power to change your life. You can join yoga teachers training in Rishikesh India to learn deep yoga practice.

Referenced by a leading yoga school in Rishikesh.


Get Abs in Weeks With Theses 10 simple and easy Yoga Workouts

Get Abs in Weeks With Theses 10 simple and easy Yoga Workouts:-

Doing Yoga and getting wonderful abs is like a dream come true. Well it is the magic of daily Yoga Workouts.  Let’s have a glance at these 10 simple and easy Yoga Workouts that can get abs in week’s time:


  • Climb up- The perfect way to start your workouts which will make you more self- confident. This is how you can do it.

How to do it

Lay on the floor hold a 3-foot long tablecloth or scarf wrap up around the ball of your right foot while keeping the cloth clutched with both hands and bent your knee. Now slowly lift both head and shoulders simultaneously from the floor. Come back slowly down to the floor. You can perform at least 2 sets of 8 to 10 reps for getting effective results.

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  • Side Plank- Add another feather to your cap by practicing typical yoga posture that provides considerable support to your abdominal muscles.

How to do it

In this turn your body to one side while resting the outer edge of the body. Extend your one arm parallel to the body creating a T shape in the process. Pull your body for 20 to 30 seconds and repeat the pose after changing the sides.

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  • Boat Pose- The move helps to make your abdominal muscles sturdier and helps in making well-built abs in the process.

How to do it

To carry out this posture sit on the floor and bend your lower part of the body which creates equilibrium between your torsos and seat bones. Now try to raise both the legs in a straight line that it forms a 45-degree angle. Repeat this pose again after holding both the legs for 15 to 30 seconds.

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  • Cow or Cat- A traditional yoga pose that provides remedy for several health ailments.

How to do it

To perform this position bends your body while keeping your both hands and legs towards the floor. Tuck your tailbone while curving your back while extending your neck. Exhale while you do it. Raise your shoulders and torso while lifting your head to look in a straight line. Now do again as you warm up the spinal column and middle part of the body.

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  • Ballet Twist- It is considered to be a part of modern day yoga techniques that relives you from extra fat.

How to do it

Get on the floor and straighten your legs together. Keep your abs in middle while bringing your both arms over the head. Now twist the tailbone on the left and keep your left arm on the floor. Now press your abdominal muscles by bringing both the arms over your head. Do at least 8 to 10 reps on both sides for getting great abs.

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  • Dolphin Plank- The easiest yoga pose to perform which improves your abs muscles by alleviate removes stiffness from abdominal muscle.

How to do it

To execute this you need to come in a push up pose while keeping your palms on the floor. Hold for 30 seconds with your abs constricted. Hold in this position for more than a minute. You can also try for one-arm plank pose.

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  • The Hundred- This yoga position is a classic example of how to do it right and get abs fabulous ready with an easy workout.


How to do it

Be in a seated position while keeping your hands down on the floor. Try to bend your knees and exhale slowly. Now lift your shoulders and head from the mat. Inhale and exhale for 5 times. Also be aware of keeping your chin towards the chest. This will make your abs workout more somber and reliable.

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  • Abdominal Hold- This is a great position that offers great assistance to your abdominal muscles.


How to do it

To do it Sit on an elevated position and raise your knees. Now place your palms on the edge with your fingers pointing towards the knees. Be in this posture for 10 to 15 seconds. Go over again and carry on this exercise for up to 1 minute.

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  • Twisted root crunches- The main act for getting those stronger abdominal muscles. It is the most lovable position that assists you in achieving fabulous shape to your abs.

How to do it

Lie on the floor and bent your both knees. Now keep your left leg over your right one. While you inhale try to bring both your hands to the back of your neck. Try to raise them from the floor and bring them on the floor again.

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  • Squat Thrust and Twist- It is a pose that is always compared with legendary gymnastics and its performers.

How to do it

Be in a standing position on your heels and extend both your arms and bring them to the shoulder level. Try to bend your knees and twist your upper body to one direction; either right or left. Do the pose again for the finest outcome.

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There are many types of yoga. These simple and easy yoga poses help to reduce your belly fat also. If you want to get help from expert of yoga or yoga guru, you can join yoga teachers training courses.

12 Easy and Simple Yoga Poses to Relieve Back Pain

12 Easy and Simple Yoga Poses to Relieve Back Pain ASAP:-

Low back has been the most common symptom that affects the whole body. The pain in the lower back region is generally occurring phenomenon in people between the age group of 25 to 30 years. The most affected area of the body is the vertebrate or spinal cord region the body. The impact of stress forces the spinal column which causes the vertebral disc to be ruptured causing immense pain in the lower back region. Here are 12 simple yoga poses and position that will help you to relieve your back pain as soon as possible effectively. There is many questions arises about yoga.

1 1-  Seated Forward Pose- The trickiest of all the Yoga asanas which helps to relieve back pain from inflexibility. The pose can be performed in a seated mode with stretching your legs straight and forward now Bend your hips and try to reach for the feet.


2 copy                                                                                    2- Child Pose- Try to sit with the hip resting on your heels and bring your arms in forward direction. Take deep breaths and try to reach for the torso. The posture offers an instant relief from back pain.


3 copy3- Locust Pose- To do the pose first lye on the floor with your abdomen region. Raise your legs and Head with the clutching of your palms together tightly. Bring your arms and legs away from the floor.     It will make your lower back portion stronger and flexible.

4 copy                                                                                  4- Cow Position- Place your back in arch position, while placing your knees and hands at alternate direction. The yoga pose helps to keep your torso and spine region in better shape.                                                                                                                                                                                                                                                                                                                    

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5- Plow Pose- To do it Lye on the floor with your hands kept firm on the ground for extra assistance. Bring your toes to the top while bending your hip region on top of the floor.


6 copy                                                                          6- Eagle Pose- The most celebrated posture that helps to maintain proper balance in the lower back portion. This position needs your knees to be bent, while lifting your right leg while reaching your right thigh above the left foot. Now put your right arm under the left and bring your palms together in one position

7- copy7- Triangle Pose- This stretching posture can help in dipping the rate of your back pain. Make an arch by standing in straight line and stretch your legs. Now extend your arms to the side, keep your left hand upwards while rotating your body to sideways.


8 copy                                                                              8- Spinal Twist- The main position that helps in reducing back pain is the use of spinal twist or famously known as Marichyasana C pose. Bend your right leg and keeps your left leg in to straight position. Keep your right hand on the floor and twist your left elbow over your right thigh.

9 copy9- Wall Plank- To perform this L shape pose you have to stand in front of the wall, straighten your palms to reach at the walls. Now bend forward with your head facing down-hill and take deep breath in the process. The stretching must be completed within 2 minutes.


10 copy                                                                  10- Pigeon Pose- Start with sitting straight on the floor placing your hands in front bends your right leg, while keeping your left leg behind the back and pull up your abdominal muscles. Also take 5 to 10 mouthful of air while practicing this pose.


11 copy                                                                             11- Downward Dog- The position helps to lower back pain very in a great manner. To perform the pose Flatten your palms on the floor and balance your hips on the ground. 5 to 10 breath in this pose will work on spinal grip.


12 copy                                                                                      12- Bow Pose- This yoga position creates a bow shaped structure making your lower back part liberated from pain and makes spinal cord strong and free from injury. To carry out this pose you need to lie down on the floor from your abdominal region. Now try to reach towards ankles and grasp them. You can slowly ascend your chest and thighs together from the floor.

Yoga promotes a healthy well-being for every individual but on the contrary in some cases of severe back pain, you can also seek for medical assistance from certified health experts. These yoga poses are very useful in lower back pain can relieve in back pain easily. Yoga has a great power to remove all negative energies from the mind and body. Yoga is a powerful tool to enjoy the peace of mind.



What is Yoga:-

In Vedic Sanskrit, yoga means “to add”, “to join”, “to unite”, or “to attach” in its most common literal sense. Derived from the Sankrit word “yuj” which means “to unite or integrate”; yoga is a 5000 year old Indian body of knowledge and is all about harmonizing the body with the mind and breath through the means of various breathing techniques, yoga postures (asanas) and meditation. It is much more than those poses. Yoga is a physical, mental, and spiritual practice or discipline, originated in India. It is art of living and cultivates health and well-being (physical, emotional, mental and social) through the regular practice of it.

In Yoga, the body, breath and mind are seen as a combination of these multi-dimensional aspects of each and every individual. It is a practice of mind and body with historical beginning in earliest Indian philosophy and explains the physical practices or disciplines. The styles of yoga merge physical postures, relaxation, and breathing techniques. It is a way to introduce you to yourself. The beginning of yoga has been speculated to date back to pre-Vedic Indian traditions and in the 1980s, it became popular as a system of physical work out across the Western world.

Types of Yoga:-

With so many types of yoga you can find the practice that works best for you like yoga to balance the chakras, kundalini yoga, hot yoga, prenatal yoga for moms etc. Below are the 13 basic types of yoga.

* Hatha

* Vinyasa

* Iyengar

* Bikram

* Kundalini

* Ashtanga

* BhaktiYoga

* KarmaYoga

* Jnana Yoga

* Swara Yoga

* Raja Yoga

* Kriya Yoga

* Mantra Yoga

Short History of Yoga:-

Many people say, where does yoga comes from? Yoga texts emerged around the eleventh century with origins in tantra. Yoga masters from India later introduced yoga to the western world, following the achievement of Swami Vivekananda in the late ninetieth and early twentieth century. In the 1980s, yoga became popular as a system of physical exercise across the west.

The early stages of Yoga were developed by the Indus-Sarasvati culture in Northern India over 5,000 years ago. The ‘yoga’ word was first mentioned in the oldest sacred texts, the Rig Veda. The Vedas were a set of words containing songs, mantras and rituals to be used by Brahmans, the Vedic priests.



Benefits of yoga:-

Many studies have tried to determine the efficiency of yoga as a balancing intervention for sleeping disorder, schizophrenia, and heart disease. There are many different types of yoga, including, Classical, Ashtanga, Shaivism and Bikram Yoga etc. The yoga is more than asanas. There are really eight appendages to yoga.

  1. Samadhi: union with the Divine power.
  2. Dharana: concentration and cultivating inner awareness.
  3. Pranayama: breathing exercises and control of life force energy.
  4. Niyama: personal observances.
  5. Dhyana: meditation, devotion on the Divine.
  6. Pratyahara: this controls of the senses.
  7. Asanas: a body postures.
  8. Yama: it universal morality.

Many practitioners ignore the holistic view of what yoga encompasses and only have a dedicated asana practice. The changes in the lifestyle have given birth to various diseases like diabetes, blood pressure, stress, etc. and yoga harbors a perfect cure to these diseases. Yoga helps a lot in removing the negative energy of the body. It has the ability to change the life of people and a very comprehensive field. It can make a huge and permanent difference to your life. The benefits of yoga include greater flexibility and strength, improved core strength etc.

Myths about Yoga:-

Yoga has increased in popularity over the past 15 years. There are a lot of benefits of yoga as well as myths about yoga. There are most common myths about yoga that keep people away from the practice.

* Yoga is only for vegans and vegetarians.

* Yoga heals all injuries.

* Yoga is only for women.

* Skinny people practice yoga.

* Yoga is not a workout.

* Yoga’s only for people who are fit and thin.

* Hot yoga helps people lose weight and detox.

* You can learn yoga from a book.

* One must be flexible to do yoga.

* Yoga is something you practice every morning and evening.

* Yoga is expensive.

* Yoga is all about impossible postures.

*Yoga is a cult etc.

It has over the years become a part of many people’s life around the world. Knowing the power of yoga to transform your body and mind makes me want to spread the yoga love, but above are the reasons for why yoga is not for everyone.



Yoga Teachers Training Courses:-

A yoga instructor or teacher is the one who guides the students during the yoga practice session. A good instructor knows which style of yoga is suitable and works for students. Rishikesh is a beautiful city and birth place of yoga in India. There are many yoga teachers training courses available in Rishikesh and all over the world. Following are the some of them:

*200 hours Yoga Teachers Training Course:

200 hours yoga teachers training course is the gold standard of training and will mark the foundation of your fundamental transformation and a successful career as a global yoga and wellness guru. This training is well suited for beginners and intermediate students of training and also for those who want to get deeper their practice and perceptive of yoga and develop their quality of life. It offers renovation and personal growth in the heart of yoga.

*300 hours Yoga Teachers Training Course:

This course is designed for intermediate and advanced yoga students. This course will help take you teaching to a more influential and in depth level. It open better opportunities for your teaching as well as get deeper your perceptive and own practice of yoga as a way of life.

*500 hours Yoga Teachers Training Course:

This one month intensive conventional yoga training course allows yoga instructors to expand their knowledge and get deeper their own Hatha yoga practice. So they get litheness, perfect health, vitality and control of the mind. When the mind is steady they feel inner peace and real nature.

*Master Level Teacher Training Course:

This training will include advanced yoga asana, kriya, pranayama, meditation, and more practice. This course will cultivate a group of devoted, experienced gurus who also hold the mastery required to be great innovators and masters in their communities.

*Prenatal Teacher Training Course:

The intention of this training, immersions, and classes is to provide safe and effective tools and support for a better pregnancy; to care for all women involved with a pregnancy; to create a community of perceptive, equality, empowerment and care to set an example. Since becoming a mother is the most trans-formative occurrence in a woman’s life. This training helps woman to establish her path from womanhood to motherhood.

Schools and Goals of Yoga:-

The term “yoga” has been applied to many of practices and methods. Yoga includes many practices like Jain, Hinduism and Buddhist etc. In Hinduism these include Jnana Yoga, Bhakti Yoga, Karma Yoga, Laya Yoga and Hatha Yoga. The last goal of Yoga is moksha (liberation), although the exact meaning of what form this takes depends on the philosophical or theological system with which it is conjugated.

Some Frequently Asked Questions and Answers about Yoga:-

Question: Is Yoga enough to keep anybody fit?

Answer: Fitness depends as much on the status of mind as on the status of the body. Thus a well balanced diet, healthy lifestyle, a proper yoga routine and using the awareness given in the courses can help keep you fit.

Question: Are there any side-effects of yoga?

Answer: When done under proper direction of a trained yoga instructor, there are no side effects. If at all the effects are only constructive.

Question: Can the practice of yoga help in alleviating incurable diseases?

 Answer: Yoga is not an alternate for medicine. However it does help the body mind complex to cope with stresses and negative energy.

Question: Is the practice of yoga asanas enough?

Answer: The field of yoga is like a sea. Some people come and sit on the beach, enjoying the cool gentle wind and some wet their feet and some swim and surf and some others dive deep and get the pearls.

Question: How does become a yoga instructor?

Answer: There are many yoga teachers training courses line with yoga alliance USA, available to become a yoga teacher.

Question: Do you need to go to the gym if you’re doing yoga exercises?

 Answer: Participating in a yoga practice after going to a gym can help release the stresses that build up after the exercises. The muscles get toned and do not get extremely tired.

Question: What asanas are included in a complete yoga exercises?

 Answer: A complete yoga sequence should contain asanas that help to balance out the imbalances in the system. A healthy mix of sitting, standing and lying down postures is provided in many yoga schools.

Question: What is the difference between yoga and work out?

 Answer: One practices the yoga asanas in a customary manner that involves the body, mind and spirit. Yoga is like an appointment with the nature, which rejuvenates one’s entire system. It provides you feeling relaxed and energized. In exercise, the focus is more of physical health.

Question: What is the minimum age for yoga?

 Answer: A child is a born yogi. The entire process is of relearning. However for general courses, the minimum age is 15.

Question: What diet complements a daily yoga routine?

 Answer: The diet for a yogi should be vegetarian and wholesome. The food affects not just our body, but our mind too. The right amount of food you eat is important – not too little, or too much. Food should be fresh, light, and balanced. The diet for a yogi consists of fresh fruits, vegetables, nuts, whole grains, lentils, and a small quantity of milk and milk products etc.

Question: Is yoga a Hindu religion?

 Answer: Although, the origins of yoga in Hinduism, it transcends any religion or culture. The application of yoga is universal. The yoga has universal application regardless of its origin.

Question: Which is the best time for yoga practice?

 Answer: The best time to practicing yoga is early in the morning, when your stomach is empty and you have a minimum number of distractions. It is recommended that you repeat your yoga practices late in the afternoon or early evening before dinner. Practices in the morning keep you fresh.

Question: Can you suggest some asanas that I can do while I am at work and have less time?

 Answer: You can some yoga asanas to practice at your workplace. A simple practice that is very useful is what we call “Pushing the wall”.

Question: How do I maintain balance in any asana practice?

 Answer: To reach a better balance and posture, the first thing to do is to let go of the effort in your mind. There are two methods to deepen your sadhana. The first is Abhyasa, practice and the second is Vairagya – dispassion.

Question: What should be the duration of a yoga session?

 Answer: At least one hour every day in the beginning.

Question: Could you explain the significance of the Surya Namaskar asana?

Answer: The Surya Namaskar asana – literally means salutation to the Sun. Surya Namaskar is the beautiful, asanas set that massages, detoxifies and stimulates almost every part of the body and brings suppleness to the spine.

Question: Where yoga practice safe and comfortable?

Answer: Do your yoga practices in a dirt free and fresh space. If possible, keep a separate space for a yoga practice. You will build positive energy in that space, which will provide you healing, strength and comfort. Keep this space at a comfortable and warm temperature.

Question: How much time I spend on myself to do yoga practice?

Answer: A happy individual spreads happiness all around. So you are doing your yoga practices – not just for you but for others’ happiness also. Do not feel blameworthy for taking time out for yourself. Make yoga an important part of your life.