Cat and Cow Pose (Chakravakasana)
Start on all fours with knees under hips and wrists under shoulders. As you inhale, drop your belly to the floor, allowing your lower back to arch deeply and your shoulder blades to slide down your back. Exhale and lower the tailbone, rounding the lower, middle, and upper back before finally lowering your head. Breathe deeply and slowly, and use all your breath to move. Try starting with five reps, and adding more if that feels good.
The cat-Cow pose increases flexibility in the neck, shoulders, and spine. This move also stretches your hips, back, abdomen, and chest muscles. Strengthen your spine. During this stretch, activate your tailbone and relieve tension in your neck and upper back.
Downwards dog yoga (Adho Mukha Svanasana)
Step closer to the ball of your foot and lift your hips, then release your heels toward the mat. It is perfect for helping to ease the pain in your back after a long day at the office.
The downward dog activates muscles throughout your body, particularly in the back body, including, heels, calves, hamstrings, glutes, hips, and lower back.
10 minute fat-burning yoga workout
Looking to work up a sweat and burn excess body fat while finding your inner zen? Try this 10-minute fat-burning yoga workout…
Think yoga is all about sitting around and chanting ‘om’? Think again. Yogis across the globe tend to have light and agile bodies because yoga, especially the dynamic sequences we bring you in this workout, can increase the heart rate while also working the muscles deeply. That’s one of the best ways to burn fat while toning muscle.
This 10 minute fat-burning yoga workout is designed to guide you into higher and more challenging variations to ensure you’re never ‘slacking off’. This section is about hard work – but remember – it’s only 10 minutes!
How to do this 10-minute fat-burning yoga workout:
Before starting this 10-minute fat-burning yoga workout, be sure to warm up your body thoroughly with our full-body yoga warm up. Next, do five rounds of this basic Sun salutation A sequence. Then, try to work through the following sequence. Put maximum energy into two rounds of this circuit without stopping…
10-minute fat-burning yoga workout
- (Sun Salutation A)
- Twisting plank – Do 10 alternating legs.
- Downward-facing dog splits – Do five to 10 on each side.
- Dynamic boat – Do 10 in and out
- Locust – Do three to five times
- Bow – Do three to five times.
- Pigeon – Hold for five to 10 breaths.
- Happy baby – Hold for 10 to 20 breaths.
- Savasana pose (relaxation)
Below, we’ve included detailed instructions and handy images for each yoga pose and exercise to help you master this 10 minute fat-burning yoga workout…
5 yoga postures which are great for teenage girls
Puberty can be tough. Your body is suddenly changing, and your mind needs time to cope up with the new things. It can get overwhelming. Having someone to share your thoughts and doubts with, someone to confide in, a friend, parent, or sibling can be beneficial. And if you are not comfortable sharing your feelings, join a yoga class to release all the bottled up unwanted emotions and thoughts.
Yoga is a great tool not just to develop good posture and flexibility but also for empowering young girls to keep self-doubt and low self-esteem at an arm’s length. Let’s take a look at the benefits of yoga and some of the yoga postures that are immensely helpful for teenage girls.
Benefits of yoga for teenage girls
1. Reduce anxiety
2. Improve focus and concentration
3. Boost self-image
4. Build up confidence and will-power
5. Develop self-discipline
6. Physical fitness and flexibility
7. Develop a positive attitude and enthusiasm
Best yoga postures for teenage girls
Adho Mukha Shvanasana (Downward Facing Dog)
Teenage girls are really conscious about their bodies. We do not realize it but often to hide our feelings and safeguard ourselves from the outside critical world we start rounding the shoulders. It’s as if instinctively we are closing the heart to protect it from getting hurt. Downward dog helps opens the shoulders and develop a straight and long spine. By correcting the posture, it also improves breathing. So you are more comfortable and confident with yourself. This posture really helps to clear the mind and bring it to a calm state. Hold each yoga position for a few breaths initially (5-6 breaths) and gradually increase the time to 2-3 minutes. Once you come out of the posture, relax in balasana to feel the calming effect of this posture on your mind.