Yoga- The easiest way to relief constipation

Yoga- The easiest way to relief constipation

In today’s time, people are maintaining a diet they shouldn’t. A diet that is filled with unhealthy junk foods like pizzas, burgers, pasta, etc. further are destroying one’s digestive system. Life is easy if you stay healthy and becomes hard with the smallest problems such as constipation.

Constipation can be stated as a common chronic disorder of the lower digestive system. Thus, in constipation, the elimination of wastes from the body becomes slow and inefficient.

And so, there is a build-up of digestive and metabolic wastes in the large intestine. As this problem continues, rotting wastes remain in the body for longer periods. This further outputs in the creation of toxins and poison in body tissues. It can also cause many other diseases, so one should never overlook constipation.

For good health, vitality, & diseases free body, the elimination of waste should be regular and efficient.

Symptoms of Constipation

  • Infrequent  bowel movements.
  • Excreting Dry, Hard or lumpy stool.
  • Problems or pain in the lower abdominal/intestine.
  • Loss of appetite.
  • Facing Respiratory problems
  • Inadequate increase or decrease weight
  • Vomiting and  Coughing
  • Turning down food
  • Inability to pass gas and abdominal bloating.
  • The low energy level and lethargy.

Causes of Constipation

1. Drinking less water causes constipation. Water helps to keep the stool soft and allows proper bowel movements. The large intestine has several roles, and one of them is water absorption.
2. Constipation occurs in those who sit at an office desk for long hours. Adding on to this, this leads to muscular stiffness, joint inflexibility, and circulatory stagnation. It can lead to blockage of pranic flow in the lower digestive system of the body.
3. People these days are too busy, lazy, or preoccupied with their tasks that avoid taking care of their health. They don’t even have a few minutes to walk or exercise in their daily routine.
4. Having a diet that contains insufficient fiber leads to an infrequent & difficult passage of stool. The bowel works optimally when it has a large mass to contract against and propel along towards the anus.

Some home remedies to resolve constipation problems

  • Some of the ways to solve gas and acidity issues are listed below:

    Have a good diet-> Incorporating a diet filled with fruits and vegetables, fiber-rich foods to keep yourself away from constipation issues.

    • Decrease the intake of junk foods, spicy and oily foods as they worsen the gas and acidity problems. Instead, take consume fruits and vegetables.
    • Completely remove drinking alcohol and cigarettes from your life as they increase the gas in your body system.
    • Do not take these items in your food lists such as coffee, tea, and other caffeine-rich products.
    • Have an excess of water as it will help in cleaning your gut and also helps in proper and smooth bowel movements. This makes the body system get rid of gas. Water also keeps your body system hydrated always and thus gives relief from constipation issues.

Talking about constipation- Just a little part of Stomach issues

5 Yogic Poses to get over Constipation problems

We are sure if you have a good practice of these yoga poses you can resolve your digestive system issues in no time. Make sure to spend a decent amount of time like 30 minutes a  day on yoga exercises that will surely help you keep your stomach healthy and lead to a healthy body and mind.

1. Tadasana (Palm Tree Pose)

Stand with the base of our big toes touching and the heels slightly apart so that the feet are parallel. Inhale: Raise the arm over the head then, interlace the fingers & turn the palms upward. Hold the breath: Stretch the arms, shoulders, chest, and abdomen upward while raising the heels, coming onto the toes. then, make sure that you stretch the whole body from top to bottom without losing balance. Exhale: Finally, lower the heels and arms.

2. Tiryaka Tadasana (Swaying Palm Tree)

Stand with feet more than shoulder-width apart, make sure feet are parallel to each other. Inhale: Raise the arm over the head then, interlace the fingers & turn the palms upward. Exhale and bend to the right side from the waist. Inhale and Then, come back to the upright position. Exhale and bend to the left side from the waist. Inhale and Come back to the upright position. Exhale and Finally, release the posture.

3. Katichakrasana (Waist Rotating Pose)

Stand with the feet about shoulder-width apart then, make sure feet are parallel to each other. Raise the arm to shoulder level.

  1. Exhale: Twist the body to the right then, bring the left hand to the right shoulder and wrap the right hand around the back. Finally, look over the right shoulder.
  2. Inhale: Return to the starting position.
  3. Exhale: Twist the body to the left, bring the right hand to the left shoulder and wrap the left hand around the back. Look over the left shoulder.
  4. Inhale: Return to the starting position.
  5. Exhale: Finally, release the posture.
  6. Shuchi Mudra

Close your both hands into fists. Place your left hand on your chest, While inhaling bring forward your right fist. Then, straighten the index finger upward. Similarly, place your right hand on your chest. Then, inhale and bring forward your left-hand fist. Finally, straighten its Index finger pointing upwards.

4. Shuchi Mudra

Close your both hands into fists. Place your left hand on your chest, While inhaling bring forward your right fist. Then, straighten the index finger upward. Similarly, place your right hand on your chest. Then, inhale and bring forward your left-hand fist. Finally, straighten its Index finger pointing upwards.

5. Supta Pawanmuktasana – With Both Legs

Lie down on your back, with a straight spine and legs. Bend both knees and move the thighs to the chest. Interlock the fingers and then, hold the hands on the shin of both legs just below the right knee. Inhale deeply. Then, while exhaling, raise the head and shoulders and try to place the nose in between the two knees. Hold the raised position for a few seconds. Slowly lower the head, shoulders, and legs while inhaling. Practice this 3 times.


Detox your body: 5 Super useful detox yoga poses to revitalize your body

Detox your body: 5 Super useful detox yoga poses to revitalize your body

Hello folks!

I guess Y’all are probably wondering what does the word detox means? How can detoxification be beneficial for your body? Should you detox yourself? Don’t worry I’ve answered all your questions in this article go on reading it I’m sure it will be productive for your body.

As March 2021 is going to end in few days this is the perfect time to detox your body. Many of us love to start a year with a clean slate, but in the case of body detox, I would suggest Y’all start with a clean slate every month. If you’re looking to kick off April 2021 on a fresh, positive, and healthy note why not try out body detox.

Come along, now let’s answer some of your questions that must’ve come up in your mind regarding body detoxification. I’m sure body detox will enhance and energize your body. We shall talk about one of the best methods for body detoxification later on in this article.

What is body detox? 

In simpler terms, body detoxification means following an alternative type of medical treatment or a detox diet that helps to alleviate toxins from your body. It’s a way of cleansing your body and start on a fresh note with a rejuvenated and toxin-free body.

What are the benefits of body detoxification? 

Here are some potential benefits of body detoxification.

  • Weight loss: Following a strict detoxification diet can result in weight loss. A detox diet involves fruits, vegetables, fruit juices, staying hydrated, and also involves fasting as well. Some people also have herbs in their detox diet. Food that is high in fat levels should strictly be avoided over a while which in turn leads to weight loss.
  • Helps you to stay hydrated: Following a strict detox diet involves drinking water at regular intervals. Water is very important for our body and helps to eliminate the toxins from our body in the form of bowel movement, sweating, and urination.
  • Antioxidants: Studies have revealed that following a detox diet can improve the health of your liver and consuming certain types of foods can increase the antioxidant glutathione, glutathione helps to eliminate the toxins from your body.

Along with these benefits, body detoxification also helps in energizing your body, improves sleeping patterns, less joint pain as well as fewer allergy and cold problems.

Is body detoxification suitable for you? 

Body detox is suitable for people who often have headaches, have skin and allergy problems, feel tired, and lack energy without any reason, and also for those facing back problems. A body detox can indeed help you to get rid of all these problems.

When should you avoid body Detox? 

Generally, detox is a healthy method for rejuvenating and cleansing your body. But doctors have advised avoiding body detoxification during pregnancy or if you have fever or cold.

How to detox your body? 

Perhaps, I have talked enough about the benefits of body detox but the crucial part is the method you should follow for body detoxification. 

As I have mentioned previously body detoxification means following a detox diet for alleviating the toxins from your body.

There are different types of detox diets that people follow to detoxify their bodies. It involves stopping the consumption of alcohol, as excessive drinking can cause serious concerns to your liver function, focus on quality sleep that is to ensure 7 to 9 hours of sleep per night on regular basis, drink more water which helps to stay hydrated, and eliminate the toxins in the form of sweat, urination, etc., some people avoid sugar and processed foods which is the root cause for obesity and chronic diseases.

Perhaps, there are plenty of detox diets that you can choose from to detoxify your body. To make things easier for you, I have one of the best formulas to detoxify your body. Guess what?

Have you heard about yoga? Oh well! I guess you surely must’ve. To your surprise, Yoga is the best formula to detoxify and eliminate the toxins from your body. 

Before we move on here is an app to guide you throughout the body detoxification process. It will definitely prove to be effective for you.

Detox Yoga 

Detox yoga rejuvenates and energizes your body which in turn improves your general wellbeing. A yoga detox program uses yoga asanas to help the body in alleviating the toxins that build up in the body through the course of our everyday life. Yoga relaxes your body and energizes “Agni” the digestive fire for better digestion.

The mutability of the gut is as important as eating the right food. The dynamic and static yoga poses break down the toxins faster, increases metabolism in the body, and supports the digestive process.

Following the right detox diet and regularly practicing yoga will indeed speed up the cleansing process. Here are some yoga poses that you shall try out for body detoxification.

5 best detox yoga Poses

1.Downward facing Dog

In this pose your heart is above your head, this inversion forces the blood to circulate in a different direction. This pose helps to release sadness, stress, and depression, also helps in improving blood circulation.

2.Eagle pose

The eagle pose stimulates circulation and alleviates the toxins from the bloodstream. This pose also stretches and strengthens the elbow, ankle, hip joints, and knee. Start the posture by standing strong with your arms by your side and legs close together.

3.Seated twist

This pose is an essential exercise for your digestive system. This pose eases movement in the torso hence affects the digestive system. The twisting yoga poses are often equated with detoxing. More the movement of the digestive system the better our detoxing.

4.Boat pose

This pose helps to tone and strengthen your hip flexors, abdomen, and spine. It also energizes the thyroid, kidney, and intestine which in turn helps to relieve stress and improves your digestion.

5.Bound headstand

This pose is not ideal for beginners but is one of the best poses for body detoxification. Typically, this pose should be held for 7 breaths or longer. The vital factor about this pose is that it focuses on deep breathing which in turn clears out carbon dioxide from the lungs. Use a wall if you’re new to this pose it will help to improve balance.

If you loved these yoga poses it’s time you head to the yoga mat to practice these wonderful yoga poses. Remember detox is not about starving yourself. Make sure to follow a healthy diet to avoid diseases. Detox is about giving your body rest from the toxins that build up in our bodies. I hope this article proves to be productive for your body detox process.



Define Body detoxification?

In simpler terms body detox implies an alternative type of medical treatment or specific diet to alleviate the toxins and waste from your body, thereby improving your health.

Why is it important to detox your body?
Which yoga poses are useful for body detoxification?

Health Benefits about Yoga

Health Benefits about Yoga

Yoga is not just a sport. Yoga is a lifestyle, an art, and a science. It affects one health and whole life physical, mental, and spiritual. It is a practical method for making one’s life purposeful, useful, and happy.

The secret of yoga is that it fits anyone with any circumstances. You don’t have to be a yogi or yogini to practice yoga and reap the benefits. Whether you are young or old, overweight, or fit, yoga has the power to penetrate your soul, purify your mind, and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios, and complicated poses. Yoga is for everyone. Also, yoga does not need certain equipment, clothes, or place to practice you can do it in a garden, and at home even inside your room so yoga is for everyone at any time and everywhere.

It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress.

Practicing yoga comes with benefits for mental, physical and spiritual health, though not all of these benefits have been backed by science.

Benefits of yoga:

1. Yoga improves body flexibility

Daily yoga practice helps to stretch your body muscles and strengthen the arms, legs and shoulders, and also helps to improve the posture of the body, which makes you walk and sit more straightly, and relieves the pain and pains resulting from incorrect posture such as back pain.

2.Improve physical fitness.

Yoga gives you physical fitness with simple and easy exercises so you do not have topractice any other sport.

3.Weight loss

Practicing daily yoga improves the metabolic system or burning rate, “metabolism”, and burning fat, which leads to weight loss. It also helps to restore the hormonal balance in the body, as it reduces the stress hormones as “cortisol”, and also daily practice of yoga strengthens the relationship between the mind and your body and helps you to deal more effectively with unpleasant feelings rather than resort to food to get rid of these feelings.

4.Provides energy

A few minutes of yoga every day provides you with energy and vitality and awakens the main energy centers in the body.

5.Reduces stress

Studies have shown that people who practice yoga regularly are more able to regulate their heart rate fluctuations (HRV), which gives the body the ability to respond to stress and tension in a more flexible way.

Studies have shown that daily yoga can reduce or prevent insomnia.

6.Improves your breathing

Yoga helps you to breathe deeply and calmly from the stomach to the top of the lungs, and these ways of breathing will make you feel more comfortable and balanced and will help you face your day with confidence, as it increases the lung’s ability to breathe, and it can help you to remain calm in difficult situations.

7.Makes you happier

Adding some yoga to your daily routine can make you a happier person, as a recent study showed that practicing regular yoga and meditation leads to secretion of high levels of serotonin (the happiness hormone).

The same study showed that long-term yoga practitioners have a greater mass in satisfied areas of the brain.

How does Yoga Boost our Immune System?

How does Yoga Boost our Immune System?

The word yoga plainly means ‘union’ or ‘connection’. A connection between the body, mind, and soul. This connection or union evolves with discipline, dedication, and practice.

We all know early to bed and early to rise, makes one healthy, wealthy, and wise. A regular early-morning- yoga-routine can be a fantastic booster for the entire day. It may sound rhetorical when we say that the inclusion of yoga in our daily life can appreciably improve the quality of our well-being. As abstract it may sound, the process is very scientific.

The innumerable benefits of yoga cannot be summed up in a one-pager. One such benefit is, how yoga enriches our immune system, the healing effect is almost magical.

Yoga is an amalgamation of various breathing exercises, physical postures, and meditation. Consistent practice of a certain combinations of these three aspects can improve our immune system by leaps and bounds.

How does it work?

Psychological stress can negatively impact the immune system of our body, thereby considerably deteriorating it. Yoga is known to be a stress buster. Some breathing exercises, postures, and meditation can reduce stress levels and boost the immune of the body. It has also been seen that yoga can reduce chronic inflammations in the body.

Yoga helps in digestion and effectively distributes the energy in all parts of our body, which in turn benefits the immune system.

It also helps regulate the blood circulation in our body, by strengthening the functioning of our heart and lungs, which also helps in creating natural anti-bodies and increasing our immune system.

Yoga works great on dry skin, stiff joints, and chill in our bones. It helps flex our joints with synovial fluid and stabilizes muscles through strengthening exercises.

Some yoga postures and breathing exercises that can increase our immune system are-

Uttanasana, forward bending while standing on your feet. This yoga pose helps with sinus, improves breathing and blood circulation throughout the body, and boosts the immune system of the body in general.

Matsyasana, the fish pose, helps boost energy and fight congestion of lungs. Another variation of this pose is the Ardha-Matsyasana, the semi-fish pose, this pose helps improve digestion and reduces the production of toxic substances in the body thereby refining the immune system.

Garudasana, the eagle pose, this helps in releasing immune-boosting fluid in the body. Also strengthens the arms and wrist.

Ananda Balaasan, the happy baby pose, helps relax the mind and detoxes the body. It also accelerates digestion and helps the kidneys function better.Pranayama, the breath-in breathe-out exercise, can help lessen stress hormones, heart rate, and nervous system distress. It also helps in building strong immunity.

These are just a few of the many yogas that one can include in their daily exercise routine along with a good diet to have a happy-healthy body and mind.

Top 5 Easy Immunity Booster Yoga Poses To Do At Home

Top 5 Easy Immunity Booster Yoga Poses To Do At Home

Ask a dozen people about their health in 2021, and all you can hear about his problems, diseases such as COVID-19, fever. headache, flu, and many more.

The major reason for kids, youngsters, or old people to catch infection this easy is the low immunity system.

Not everyone is aware of what exactly the immunity system is, we elaborated about the immune system and how it is important to boost immunity in our previous blog- “Yoga for immunity system to fight against covid“.

So, we’ll kind of elaborate on that blog and topic and highlight some important ways to boost immunity along with highlighting some other ways to immunity booster yoga poses and keep your mind and body fit.

Let’s further discuss how can immunity booster yoga poses help one keep a healthy mind and immune system in 2021 especially when all we can hear is negative news.

let’s share some positive notes and knowledgeable content with people to help them save their lives using immunity booster yoga poses.

further elaborating some great immunity booster yoga poses to stay fit and boost our immunity in 2021 and further years.

How Can Keep And Maintain Good Immunity Help One Staying Fit And Healthy In?

A great healthy body and mind can work only if you have the stamina to create antibodies in your body to fight against COVID and other infections be it viral or bacterial.

One must know that immunity helps one in solving a problem by creating strong immunity or stamina in your body to fight against all types of infections in not much time.

Here is why good immunity and health is important in 2021:-

1. To opt for better functioning of mind and body and work for a longer timespan and live life happily, you must have strong immunity. 

2. To bring stability to your body system which helps in enhancing and upgrading your body to a better healthy immune system

3. immunity booster yoga poses and warm-up exercises do very effective stress management which will help you deal with all the negative news around you about patients, increasing death rates, and less vaccination rates.

3. And finally,  immunity booster yoga poses can also help you maintain a regular BMI that helps you stay fit and rock solid.

Immunity booster yoga poses are one of the most effective and time-tested natural immunity boosters that can lead to a healthy, sickness-free body.

Immunity booster yoga poses lower stress hormones and strengthens the nervous system while also stimulating the lymphatic system, which removes toxins from the body.

Besides Yoga, sleep also helps one in increasing immunity and provides a host of benefits, inclusive of improved brain performance, cellular regeneration, and stable mood.

Regular practice of the asanas given below will promote healthy cardiovascular stimulation, stimulate digestion, and help eliminate toxins- your immune system will love you!

immunity booster yoga poses helps everyone to feel more at peace with the world and yourself which in turn gives one space to have a healthier lifestyle and not reach for unhealthy options or fall into old unhealthy habits.

Immunity booster yoga poses works and emphasize breath, focus, and meditation. Apart from building awareness of your mind and body, it helps you understand your own body.

Thus, immunity booster yoga poses are also a highly recommended activity for all living people to improvise their lifestyle and adapt the way that one lives their life smoothly to fight all infections in no more time.

Of course, the advanced aspect of immunity booster yoga poses takes time and practice is what yoga is so you will forever be evolving and finding more about yourself than prior practices.

Great Effective Immunity Booster Yoga Poses

If you have a good practice of this immunity booster yoga poses exercises as a beginner or a person who wants to do it to stay fit.

that’s a need of an hour for all of us then you can resolve all your health-related issues in no time and help control them for long.

Your body stamina and immunity would increase in no time and would help you stretch better for better flexibility in your body.

Spend a good amount of time like 30 minutes a day on immunity booster yoga poses exercises that will surely help you keep your stomach healthy and lead to a healthy body and mind.

1. Cobra Pose

1. This pose falls under Surya Namaskar (sun salutation). It opens your lungs, strengthens your spine, and increases your energy.
2. This exercise helps to relieve stress and fatigue, elevates your mood. Also helps with asthma and breathing problems.
3. About the pose, lying face down on the floor, legs stretched out.
4. Place your palms under your shoulders. Your chin slightly touches the floor and pushes your toes to the floor.
5. Take a deep breath, slowly lift your chest, and bend back as much as possible.

2.Adho Mukha Svanasana

1. Downward Dog pose or Adho Mukha Svanasana is suitable for morning exercise, due to its good effect on the nervous system.
2. Helping to soothe the brain and provide energy to the body. In addition, this pose is also effective for people with headaches, insomnia.
3. Doing this pose regularly will help you reduce stress, depression fatigue and elevate mood, and rejuvenate your mind.
4. From a standing position, bend over, placing your hands on the floor.
5. Walk your hands out until both your hands and your feet are completely touching the mat. Resembling a downward “V”. Take your legs out to shoulder-width apart and spread your fingers apart.
6. Press through your palms and keep your hips pushed back. Keep your neck relaxed and hold this position for 5-10 breaths.

3. Warrior II Pose

1. Warrior II pose is a great pose for stretching the back and legs when they are tight due to being new to yoga.
2. This pose prepares the practitioner to do the advanced forward bends.
3. When you do this pose, your chest and lungs will be opened. It helps to stretch your hips, groins, and shoulders.
4. Furthermore, you can improve circulation and respiration, develop balance and stability, and also build stamina and concentration.
5. Do this persistently for a few minutes at a stretch.

4. Viparita Karani

1. A fairly simple pose, but you can’t imagine a yoga sequence to boost your immune system without it.
2. It relaxes your nervous system and thus helps to strengthen your immunity.
3. Start by holding the pose for 5 minutes, then increase the duration with practice.
4. The more you do this pose, the more you can relieve stress, headache, migraine, insomnia, anxiety, and menstrual cramps. It is also known to help with fertility problems.

5. Urdhva Hastasana

1. This yoga pose is popular after the name of Lord Hanuman’s mother’s name “Anjani”. It’s considered the best yoga to boost the immune system that strengthens you both, physically and mentally.
2. Regarded as simple yoga poses for older adults that help them to heal from muscles and joint pain.
3. It also adds a great balance and positive impact on your knees.
4. Since it greatly helps and improves tension in the joints, it’s quite a powerful yoga poses for seniors that not only helps with boosting immunity but is also helpful in joint and muscle pain.
5. Practising Anjaneyasana or low lunge pose helps in releasing tension from the hips, stretching the hamstrings, quads, groins, improving the knees, and building a strong mental focus. 

Yoga is not for me or you, it’s for us. You’re not alone. We’re in this together and we’ll nail it!”

“Stay healthy, Stay safe!!”

Best 5 Yoga And 4 Ayurvedic Herbs For Boosting Immunity

Best 5 Yoga And 4 Ayurvedic Herbs For Boosting Immunity

Have you ever thought about why your body feels so low and lethargic in the early morning despite the great sleep and diet you intaking? The reason is the lack of accurate diet your body requires, a balanced diet your body needs to stay strong and active all the time.

One often ponders that we had a proper diet today, had a good sleep yesterday then what is the reason for feeling ill quite often. The clear result is a lack of immunity in your body to fight against infections which results in lowering the energy of your body.

As well all know that is the state of being immune from or insusceptible to a disease or the like. It is the protection against infectious diseases conferred by the immune response. It is inclusive of the body’s capacity to distinguish foreign material from self, and to neutralize, eliminate, or metabolize that which is foreign.

Immunity can also be briefed as to the balanced state of the body wherein the body has got in some adequate biological defenses to fight infection, disease, or unwanted biological invasion. It is the condition where the body has adequate tolerance and energy to avoid allergy and autoimmune diseases.

Let’s discuss some more ideas to boost immunity through basic ayurvedic plants.

Tips To Boost Immunity Using Ayurvedic  Herbs


Since the state today in timespan is immemorial, neem is one ayurvedIc herb widely used as an immunity booster. It is very effective in keeping the body safe from attacks by harmful pathogens, thanks to its anti-viral, anti-bacterial, and anti-fungal properties. Consuming one or two neem leaves daily with warm water  can help you boost your immunity in less than a month,

Neem is considered one great plant that can also keep your blood clean. It helps in purifying the blood by flushing away toxins and this can strengthen immunity.


Tulsi is one ayurvedic plant that is present in almost all houses in India. One of the best and most effective plants to treat lack of immunity and boost it in no time. You can eat it early morning empty stomach or can also consume it in form of tulsi tea.

Tulsi or called basil is a powerful germicide. Because of its phytochemicals and antioxidants, it can help locate germs, viruses, and bacteria the moment they enter your body and destroy them. 


Ginger has been an age-old remedy for flu and the common cold. It may help against many viruses, majorly like COVID-19.

It contains gingerol – an antioxidant that can power up our immune system and kill viruses. Ginger is good at preventing respiratory tract infections. Adding ginger to your meals or you can also have it raw to boost your immunity.


Every time your mother asked you to drink turmeric milk instead of hot chocolate, it was the reason to boost your immunity Turmeric contains a phytochemical that can help one in removing toxins from your body and strengthen your immune system to fight off germs and bacteria.

Adding an extra dash of turmeric to your meals or consuming it with milk is the best way to make yourself strong.

5 Best Yoga For Boosting Immunity

I’m sure if you have a good practice of these yoga poses you can exit the coronavirus in your life. Make sure to spend a decent amount of time like 30 minutes a  day on yoga exercises that will surely help you boost immunity and live a healthy & strong life instead of lethargic life.

1. Tadasana

Stand at the front of your mat with your big toes touching and the outer edges of your feet parallel. Your weight should be evenly distributed, feeling all four corners of your feet equally routing into the ground.

Relax arms and hands by your sides with your palms faced outward in a gesture of openness. Keep your neck long, the back of your skull lifting up–like a balloon is attached–and your chin level to the ground.

2. Virabhadrasana (Warrior)

Interlace your fingers behind your back, and extend your arms. Shift weight onto your left leg, lean forward and lift your right leg to hip height. Press your knuckles up to the sky. Repeat poses 4 to 6 on the second side.

3. Uttanasana

Stand with your feet hip-width apart. Fold forward from your hips, and place your hands on the floor. Evenly distribute weight in your feet. Extend up through your sitting bones and down through your crown.

4. Plank Pose

Step your feet back into Plank Pose. Align your hands directly under your shoulders, and spread your fingers wide. Firm your thighs, and gently draw your belly in toward your spine to engage your core.

5. Vasisthasana OR (The Side Plank Pose)

Shift weight to your right hand, and roll onto the outside of your right foot. Extend your left arm along with your left ear. Lift your left hip and arch your side. Breathe into the left side ribs. Repeat pose for the other side.