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A Daily Dose Of Healthy And Long Life: 20 Minutes Of Yoga!

Life has made us too work oriented and less loving towards us. In order to keep up with the good health and to inspire the whole world to it, Indian Prime Minister Narendra Modi convinced the world leaders to declare a special day for Yoga, the traditional way of being healthy. While goals chasing people are too much occupied with their routine chores and office hours, we have  some Yoga moves for them that they can do it anywhere, at office? Yes you can (Cut a bit from your break or quick time after office), it’s just 20 minutes! While Traveling? Why not, let’s inspire others!

This is for them who sit for long hours on a fixed place, may be the long flight or office hours that makes our body cramped and frustrated. All you need is comfortable clothes, a carpet to be on or just a land while traveling. Let’s free your body from those cramps. Here are 10 Yogic postures that you can do while traveling:

1.Tadasana (The Mountain Pose)


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Instructions: Stand straight with the feet together and hands straight palms facing inside. To add more flexibility, try to extending torso towards the sky with circular shoulder moments.

Benefits: Energy balance throughout the body, Oxygen to the body, Flexibility!

2. Ardha Adho Mukha Svanasana (Half-Dog Pose)

Ardha Adho Mukha Svanasana (Half-Dog Pose)

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Instructions: Stand straight, without bending the knee joint bend forward for 90 degree with both the hands straight at the sides of the head.

Benefits: Repairs pressure in lower back, increases blood flow, Stretches the arm and shoulder muscles.

  1. Chandrasana (Crescent Moon Pose)

Chandrasana (Crescent Moon Pose)

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Instructions: Stand straight, now bend down to touch the ground from your side, raising your leg to 90% from other leg and hand above to the sky.

Benefits:  Increases Oxygen supply, stretches body, great for spine, lungs, ankles and knees.

  1. Surya Namaskar (Sun Salutations)

Surya Namaskar (Sun Salutations)

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Instructions: The 12 poses of various includes these moves: Sequence

Benefits: Works greatly on muscles, nerves, and joints. Solar Energy.

  1. Naukasana (Boat Pose)

Naukasana (Boat Pose)

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Instructions:  Sleep with your face up, now keep both your legs together and raise them in the air, come forward with the torso in air and keep both your hands on your knees.

Benefits: Abdominal workout, reduces belly fat

6.Balasana (Child’s Pose)Balasana (Child’s Pose)

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Instructions: Sit on your calves, and rest both of your hand palms at either sides of the knee joints.

Benefits: Tranquility

  1. Sucrirandhasana (Eye To The Needle Pose)

Sucrirandhasana (Eye To The Needle Pose)

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Instructions: Sleep straight with your face up, bring your beg to the the stomach from the knee, fold your hands and keep them on the knee streching in, now put other leg above the hand which holds the knee

Benefits: Relaxes the Femur socket and Soothes lower body, stretches hamstrings and works on psoas muscles

  1. Setu Bandhasana (Bridge Pose)

Setu Bandhasana (Bridge Pose)

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Instructions: Sleep straight, keep your legs on land, folding the legs from the knees, now raise in air from hips and belly with torso and head on the land. Hold your ankles from behind with your hands.

Benefits: rejuvenates legs, calms the mind, increases the flow of blood, helps in digestion, extremely helpful to the back muscles.

  1. Malasana (Garland Pose)

Malasana (Garland Pose)

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Instructions: Join your feet and stand straight, with the same position sit in a way where your torso is between both of your knee joints.

Benefits: Great for women in period, relieves cramps, eases constipation and upset stomach

  1. Prasarita Padottanasana C (Wide-Legged Pose C)

Prasarita Padottanasana C (Wide-Legged Pose C)

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Instructions: Open the legs on the land, as much as you can stretch, now bend and out your head in the middle of the space between the legs, holds both your hands from palms and stretch out them in the opposite direction of head.

Benefits: Removes fatigue and stress, comforts hips, hip flexors, back body, and the lower body, the lower back pain reliever.

Hold every yoga move for 5 – 7 breathes and it will cover your 20 minutes, just 20! We can definitely spare this little amount of time for our healthy body. Can’t we? Be happy and healthy! Take Care.

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