As per expert suggestion, you must do yoga under the proper supervision of an eminent yoga guru or an expert teacher. But many people love doing yoga at their home with all privacy. Thanks to the internet and YouTube, it is now possible.

Many yoga practitioners are now shifting their yoga studio for taking digital classes, offering yogis a good chance for keeping away the crowd and standing upside down in the comfort of their home. So, let us know what's good about the online yoga teacher training course.

Learning from a yoga studio under the supervision of your teacher is fine and good—online yoga classes in this digital life promise many things. But with online yoga that t with a good instructor can offer you what a real-life video cannot provide.

  • Your own time and space: Without arriving at the studio at a specific time, think you are your teacher. You can practice yoga at any time and any moment. It also helps you in retaining your practice well.
  • Various options: With online yoga, you will get multiple options from where students can operating. You can choose a teacher and one that suits you best. Besides one class, there are also many online videos that you like most and start doing yoga.
  • Good level of comfort: Online classes helps you in growing and practicing in a comfortable home aura. Whether you are a beginner or someone who wants to take the yoga level to an advanced level. Build some space to create your relation with the yoga, and it helps enhance your experience and create a deep and personal personality.
  • Create your own yogi's community: Yoga starts building community when you move from yoga classes to some training and retreat. For several people being an essential part of the community. It is one of the endless ways for getting engaged and interact more. With online yoga classes, you can interact with teachers across the globe. Start an online chat with your teacher, online chat with the teacher, there are boundless opportunities with your school.
  • Connect with yourself easily: Yoga classes help develop connections both with yourself and the outside world. The digital World furnaces the digital life. When you enter an online course like a 200 Hours Online Yoga TTC in Rishikesh, you can easily connect with yourself and enjoy the body and soul. These are few healthy ways to building string connectivity and teach for remaining highly committed to the learning.
  • Learn yoga at your speed: When you face trouble balancing your body and wish to stand against the wall, you can easily convey it to your teacher online.

So, these are some of the potential benefits of teaching yoga online. If you want to transform yourself, your physique, then yoga is the best option. When you learn it online, you can learn more efficiently.

Yoga is a spiritual control dependent on amazingly genuine science, which brings peace among mind and body. It is a skill and science of a healthy lifestyle. The act of Yoga is said to have started from the very beginning of civilisation. The study of yoga has its inception millennials back, years ago before the first religions or faith systems were born.

The Following Are The Benefits of Doing Yoga:-

  • Yoga Improves Your Adaptability

This is the reason numerous individuals start yoga, and it's unquestionably an extraordinary advantage of yoga practice. Yoga stances and structures help to build the body's ability to move. The comprehensive yoga method helps guarantee that stretching is done safely, permitting the sensory system to deliver the muscles into delicate, successful stretches. This lessens the danger of harming tendons and ligaments, which can happen through more forceful ways to deal with flexibility training. Delivering pressure in the muscles can likewise assist them with unwinding and let go, assisting your body with opening up additional. 

  • Yoga Causes You To Develop Strength

Though numerous individuals ignore this one, seeing yoga's advantages for adaptability, yoga is an incredible fortifying practice. Yoga assists with reinforcing the muscles that help the body's weight, prompting utilitarian strength. It is likewise awesome for developing centre fortitude. This improves athletic execution and your usefulness in regular day to day existence while guarding you against injury. 

  • Yoga Improves Your Stance

An extraordinary aspect regarding the reinforcing and lengthening work of yoga is that it is an adjusting method. Yoga can assist with tending to any muscular imbalances, protracting tight zones, and reinforcing weaker parts. Our posture can regularly crumble as we age, is a huge part because of our natural movement techniques during our day to day life. For example, if you spend quite a while working at a PC, you may get yourself vulnerable against rounded shoulders. After some time, the back muscles become weak, and the chest muscles become tight, intensifying the rounded posture. Yoga can assist you with loosening up the chest and reinforce the muscles of the back. It can likewise make you undeniably more conscious of your body and posture, with the goal that you get yourself naturally self-remedying to come into a better shape for the day. 

  • Yoga Assists With Keeping Your Joints Healthy

Yoga will reinforce the muscles around the joints, helps in stabilising them. By moving the joints in their full scope of movement, yoga can help advance better joint health. The mobilisation of the joints improves synovial liquid progression, which greases them, considering the smooth and solid development of the bones. Synovial liquid likewise articulates fresh oxygen and supplements to the joint ligament, assisting with reestablishing it and keep it sound. Yoga can even assist those with more serious joint issues, for example, joint inflammation, improving actual capacity, and decreasing pain.

  • Yoga is a Remarkable Self-Care Technique

Yoga is tied in with joining the brain, body, and breath. In doing this, it carries you into the current second. Care has demonstrated advantages for an entire scope of ailments and is especially viable in advancing positive emotional well-being. Specifically, care rehearses have been appeared to reinforce the insusceptible framework, improve social connections and lessen gloom, tension, and neuroticism. The advantages of expanded care through yoga unmistakably reach a long way past the tangle. 

  • Yoga Decreases Anxiety And Stress

Numerous individuals start yoga to improve their adaptability, yet they continue to return since they discover it causes them to feel such a ton better. The focus, centring, and breathing of yoga all assist in decreasing pressure and can be the ideal counteracting to a chaotic present-day way of life. To a limited extent, this is another magnificent advantage of the careful part of yoga. Additionally, it is because of the positive effect of expanding movement levels and exercise, alongside the unwinding and decrease of actual pressure that yoga brings. Yoga can leave you feeling loose and invigorated, truly, intellectually, and vigorously. 

  • Yoga Stabilises Blood Pressure 

Having hypertension is a genuine ailment, which is related to an expanded danger of both respiratory failures and strokes. Just as diminishing pressure, which can be a contributing variable to hypertension, several characteristics of yoga practice are thought to improve blood pressure. The resting and deep breathing of yoga can decrease blood pressure even after the exercise is done. Certain stances, for example, Supported Bridge Pose, Legs up the Wall Pose, or Corpse Pose, are especially helpful for those who have very high blood pressure.

  • Yoga Improves Relaxing

The premise of yogic breathing methods lies in pranayama or yogic breathing methods. These techniques, which are coordinated into most yoga classes, can be astonishing for reestablishing harmony and vitality to the body and brain. Regulated breathing can expand energy levels and loosen up the muscles while reducing tension, pressure, and depression. On a physiological level, customary yoga practice has been found to improve lung capacity and breathe both physically strong grown-ups and the individuals who experience asthma's ill effects.

  • Yoga Boosts Your Body's Regular Healing Process

The body has an inconceivable capacity to recover itself, given the proper circumstances. Yoga practice can be a brilliant method to establish a mood that permits the body's genetic mending forces to kick in. To a limited extent, this is because of the impacts of the immunity system, expanding the body's capacity to battle illness and reestablish health. The fortifying and lengthening impacts of yoga can improve flexibility and fitness, assisting the body with getting better from any physical injury.

The benefits of yoga explained in the above context makes it clear that yoga makes life better. The positive effects of yoga are uncountable; it improves flexibility, increases strength, and helps to reduce tension and anxiety, and so on. Performing yoga regularly brings so much positivity in life, and it even helps to reduce blood pressure and boosts your healing process. 

The moon is responsible for the tidal movements of the waters of the earth. Due to her magnetic pull she creates the waves of the oceans. During the full moon, when the moon is entirely visible to us, her magnetic pull is the strongest and the movements of the waters hightend. During the new moon, the beginning of the lunar cycle, our planet earth, the moon and the sun are perfectly inlined. Here the moon and sun have the same ecliptic longitude, so the sun is hidden by the moon and this makes the lunar disk invisible to our unaided eye. This is when her magnetic pull is at its lowest and the seas become calm and waves are minor.

The human body consits about 70-75% of water, so it easy to understand that the cycles of the moon also affects our body and every living thing on this planet. Try to observe the moon’s cycles and observe the stage of your body and mind during the different cycles…notice the differences.

During the full moon the energy flow is very high and our bodily fluids are not flowing properly. According to the yogic philosophy, the human body or framework is made of five bodies also called layers, sheets or koshas in Sanskrit. These five koshas function together to form an integral whole and this is called the pancha kosha. Our third kosha, the pranayama kosha, is our energy body and this layer is made of five major pranas, known as the panchas : the udana, prana, samana, apana and the vyana. Our Udana, governs our head and neck and harmonizes our limbs and their respective muscles, ligaments and joints, its is responsible for an erect body posture and our sensory awareness and the ability to respond to the outside world, and this prana gets affected by the full moon. The bodily fluids are pulled up towards our head, towards the sky and the moon. This is why some humans and animals become crazy on a full moon day.

And this is why it is not recommended to do a strongs asana practice, our joints are not properly lubricated so we should be careful. It could be dangerous for our joints and we could hurt our physical body.
The new moon on the other hand affect our Apana, governing the abdomen, below the navel, providing energy to the large intestins, kidneys, genitals and rectum. Responsible for the expulsion of waste products and here lies the force that expels the breath.

These days are more spiritual and we should go for a grounding, restorative practice, meditate more and focus on pranayamas like Ujjayi breath, Nadi Shodana, Anulom Vilom, Sitali, Sitari and chanting OM and mantras.

Intermediate inverted backbend, start lying on the back, bend the knees and bring the heels close to the glutes, feet hip distance apart, activate glutes and core muscles, bring the hands under the shoulders, fingers pointing towards the shoulders, palms flat on the mat. Keep the lower back relaxed and activate the legs than press the hips up lift the chest and place the crown of the head onto the mat than straighten the arms and press the even higher and forward, towards the arms, drop the head back. Slowly straighten the legs and fully open the chest and heart.

kneel beside the student and place the arms under the back, to support the lower back and lift the chest higher.

Use the wall support, place 2 blocks against the wall, slightly up towards the wall and on the floor on the other edge. Same starting point, place the hands onto the blocks, when there is not enough flexibility in the wrists, press up and bring the chest closer to the wall.

Stand behind the student, so that he can grap the ankles, place the hands under the upper back and pull towards your knees.

Use a yoga chair, ly with the back on the chair, hands and feet on the ground, use pillows or bolsters and place those under the back and buttocks, use as many as needed.

ly in between the students feet, hold the calves, behind the knees and press with the feet against the shoulder blades to open the chest even more => advanced adjustment.

Stand in front of the wall, backbend and place the hands against the wall, than walk slowly backwards and down, hands on the floor, same way to get out, but reversed. Counter standing forward fold or child pose.

Good news! Your dreams of becoming a Yoga teacher do not need to be dashed due to the difficult lock down situation in the world today. Our Online Yoga Teacher Training Course is the answer and it is a fast growing business because thousands of yoga students are now interested in doing online yoga training. You may be wondering why? 

At the beginning of the Coronavirus lock down we were unsure if the online training would work but immediately upon starting to promote the courses we could tell that it was going to be successful. Our hopes soured as our first 12 students finished their online course fully satisfied and are now all qualified yoga teachers.

Learning yoga from the root has a different experience. This is why our students encouraged us to go ahead with the online training and we are so grateful to them for this. They have shared their experiences with us and this article is based on the feedback from our online students and their experiences. 

There are many benefits to doing online courses and here I am going to share with you what it is that you can get from online training.

• Best training with highly qualified teachers

• Excellent communication with teachers

• Focused training throughout the course

• Complete understanding of the syllabus

• Affordable price

• Yoga Alliance Certificate

• Easy & comfortable setting

Before you do any yoga teacher training course, whether online or offline, you must understand exactly what you are searching for? If you are able to get everything you need from your training with an online course there is no problem. Of course if you were thinking of coming to Rishikesh or India that is fine too. But this all depends on the current circumstances. Now you have the opportunity to do your teacher training online from the comfort of your own home. Great news!

Best Training:

We have found that during the online training both the students and teachers are relaxed and comfortable due to the fact that they do not need to do any traveling, they have enough time to rest and prepare in their room so they can receive 100% attention and training from the teachers. For this we have prepared a big screen TV for the teacher to communicate with the students and for the asana teacher to be able to see clearly the body positions of the students for clear guidance.

Excellent Communication:

As a student is practicing alone, he or she is always free and able to ask questions. There is a microphone always connected in the ears of the teacher so the communication between teacher and student is very easy. This connection is even better than in normal classes. 

Focused Training:

Online training is more focused then offline because you need to present on time in your classes and there are assignments you need to complete regularly. There is a constant inner flow of guidance from the teachers and from Yogi Vishnu, the ashram Guru, who is directly communicating with the students and teachers to constantly be improving the quality of the training.

Same Syllabus:

The online yoga teacher training course covers almost all the topics that a normal TTC program at any yoga school would teach. As in Hatha, Ashtanga, Vinyasa, Kundalini or whichever yoga style you choose, together with  pranayama, bandhas, mudras, meditation, yoga philosophy, yoga anatomy, and so on. With the focused attention on all these subjects the students get a complete understanding of the full syllabus. We have discovered that even the online dance classes are enjoyed very much by the students!

What you will not receive from an online TTC:

The only thing you will miss by doing the online training from home is actually being in Rishikesh and being able to walk down the street and sit by the Ganga but other than this you have the same emotions, feelings and connection with the school and teachers.

Affordable Price:

In the West a yoga TTC would cost about 4000-5000 USD and would take 5-6 months to complete. In the online course you will get 6 hours of training and the rest is self practice and study in order to complete the 200 hour course. The normal TTC training course is about 1000 USD, now with Living Yoga School the monthly online course is about 400-800 USD depending on the type of course. This is much more affordable for students.

Yoga Alliance Certificate & Accreditation:

Our online yoga TTC is accredited by Yoga Alliance and upon successful completion of your course you will be a certified Yoga Teacher and can register with Yoga Alliance to begin teaching yoga.


Online yoga courses do not require the hassle of planning, packing, traveling or worrying about anything. They are conducted from the comfort of your own home or place of choice. This makes it very easy for the student to have an enjoyable and successful teacher training. It also gives one the opportunity of having the best teachers as they can teach from wherever they are.

Although direct teaching is very important and there is a different feel to sitting and learning yoga with the Guru, the screen teachings is a great alternative when there is no other option for direct connection.

Thank you for reading my article. I hope you have enjoyed it and if so please share it with your friends and help us promote yoga in the world today. You are most welcome to join us for any yoga teacher training in Samadhi Yoga Ashram from Rishikesh, India.

Adho Mukha Svanasana is also known as the downward-facing dog pose because of the Sanskrit words Adho means downward, svan means dog, Mukha means face and Sana means asana or pose. There are numerous health benefits to this pose, and many yogis consider the health benefits of this pose to be the same as that of Sarvangasana. Sarvangasana can be difficult for those who are just starting out, but Adho Mukha Svanasana is easier to do, which is why many yoga practitioners start with this asana.

Let’s take a look at some of the health benefits of practicing
this yoga pose

  1. All sorts of hair problems can be solved if your practice Adho Mukha Svanasana every day. Many individuals suffer from hair loss, greying hair as well as baldness and bald patches. The pose helps increase blood flow to your head, which helps supply the nutrients to your hair.
  2. The asana can help keep cough and cold at bay by pumping oxygenated blood to your entire body.
  3. Many doctors recommend yoga poses to their patients. This is one of the yoga represents that is mostly recommended to patients who suffer from Adho Mukha Svanasana.
  4. If you suffer from a lot of digestion problems, gas and acidity, this might be the only yoga pose that you need to include your everyday routine. 
  5. Because the pose sends blood to your head, it reaches your ears and thus improves your hearing abilities.
  6. The pituitary gland in your body is crucial in maintaining the insulin level in your body and also for the proper functioning of the pancreas. The asana can affect the pituitary gland, thus helping all you diabetic patients.
  7. People have more and more problematic sexual lives due to sexual diseases like hydrocele, spermatorrhea, leucorrhoea, etc. Adho Mukha Svanasana can help keep sexual disorders at bay.
  8. The blood does not just rush to your scalp and ears; they reach your eyes too, which improves one of the vital senses, your eyesight. 
  9. The asana is great for curing constipation and piles. Your bathroom will no longer be a place of pain.
  10. If expensive creams and regular spas and facials are not doing it for you, maybe you should look for other ways to achieve a glowing skin, which does not involve you spending lots of money on cosmetics! If you do Adho Mukha Svanasana every day soon, you will get healthy, glowing skin free from pimples and blemishes.
  11. It also helps cure swollen veins which are also known as varicose veins.
  12. The asana helps improve your memory and retaining power.
  13. If you suffer from anxiety or panic attacks, Adho Mukha Svanasana can really help you.
  14. For people who have difficulty falling asleep, Adho Mukha Svanasana can help you sleep better at night. 
  15. It helps tone your legs and hands. 
  16. Adho Mukha Svanasana increases your flexibility and makes you feel active. 
  17. The pose strengthens your core. 
  18. The pose helps you relax, which is why it is extremely beneficial for people having depression.
  19. It helps strengthen your shoulder and neck. 
  20. You achieve strong calves and hamstrings. 

The correct Adho Mukha Svanasana pose is important to get all these above-mentioned benefits.

Introduction – Definition of Meditation

Meditation offers its practitioners a completely free state of mind. With devoted and regular performance, the meditation will make you forget anxieties. In fact, you will be able to pay more attention to regular activities. 

Meditation enlightens people to become a neutral observer in their own thought process. Therefore, they can analyse those process in a productive way and is able to get the best of it. The gentle and subtle method of meditation eradicates negative thoughts from our minds.

How to start with Meditation?

The beginners are sometimes confused about the procedure of meditation. Often these people are misguided by their friends that the process needs rapt attention that may leave suppressing effects on your mind.

For them, we are attempting to ease the process with the following tips:

  • First of all, you need to find a serene position.
  • Begin the process in a comfortable posture
  • Close your eyes and concentrate your focus on the heart.
  • Focusing on the center of heart will come up with a thought that the source of light is within my heart. 
  • The minimum time for meditation is ten minutes.
  • Do not overstress and continue the process for that period until you feel to continue.
  • Repeat the process every day.

Meditation – its impact on health

Have you started to feel that 24 hours is not enough for you?

It means you are getting pessimist about life. Such a feeling will make the rest of your life miserable for you. You will have to find out a way that will help you to come out of the current unpleasantness.

Looking at the positive effect that Meditation brings to your persona, it is considered as a battery-charger to our body. Practicing for 10 minutes a day help in bringing the following benefits to our health:

  • Meditation helps in reducing stress-level:  At the time of doing meditation, you need to choose an isolated place. As you sit over there with eyes closed, you will experience serenity in your mind. 

Your mind will move to a free state. Such freeness helps in reducing stress and promotes mental peace at the same time. 

All of the above happens as you start to focus on things. While practicing meditation, you are allowing your mind to settle on a given thought. 

The issues related to stress like high blood pressure, high or irregular heartbeat, higher pulse rate, or abnormal breathing pattern will also depart gradually.

  • Ability to focus increases: With regular practice of meditation, you will be able to regulate your mind. It means you will think less and concentrate on important aspects while thinking.

Thinking too much scatters your mind too. You will start to consider various things at a given time depending on your personal likes and dislikes. Such things will draw your mind away from important issues of your life. Moreover, you will develop clarity and your capacity to make an improved decision will increase with regular practice.

  • Helps better sleep:  There are times when uncanny thoughts distract the mind and pose threats to healthy sleeping. Meditation brings you out of such a distressful condition. Regular practice of meditation makes you think of the present time only and cherish the moment. Since you will be free from the clergies of the past. Thus, the sleeping process will be sound and refreshing.


While practicing meditation, we strive to balance our mental energies. In the process, we ourselves become more energized. The grown positivity will impart zest and enthusiasm. It will help to make the most of your productivity all along the day. With a positive frame of mind, you will be able to communicate better with the people around you.

Are you stressed? If yes, you can different Yoga poses for relaxation. Yoga in today’s world is one of the most necessary things that you might need in life. Yoga not only helps you get over your stress of everyday life but also keeps you healthy. People of the 21st century believe in good earning and living a comfortable life without any hesitation. Yoga in everyday life is necessary for helping you keep your metabolism going.

What is Cobra Pose?

You might find people in some Yoga classes, making an arch on the ground with their body. That scene might make you laugh at that point as it might seem weird to the eye of an average person. But in reality, that is the Bhujangasana or the cobra pose in Yoga. A Yoga expert would recognize that pose at once. These poses have got a lot of importance beyond your imagination. You must be thinking while reading this if the writer has gone out of her mind but no, stop! You are a part of this 21st century, and you need to stay updated about all the health benefits of yoga poses like that of the cobra pose. Bhujangasana is a Sanskrit word which stands for cobra pose as in ‘Bhujag’ means ‘Cobra’ and ‘Asana’ means ‘Pose,’ so there it is ‘Bhujangasana.’ In case you still find it funny, here is a list of the health benefits of the Cobra Pose or ‘Bhujangasana.’

The health benefits of Cobra Pose:

  • Stretches your body muscles: the cobra pose in Yoga is one of those poses which help you stretch your body muscles like that of the shoulders, chest and the abdominals too.
  • Reduces the level of stiffness in the body: as stated in the line, the cobra pose helps to reduce the stiffness of muscles in the body.
  • Increases strength: the cobra pose helps to increase strength in those body parts where it applies pressure the most like the pelvic region.
  • The cobra pose increases flexibility in the body.
  • Helps you balance your mood: in case if you are having a bad day, a little bit of the cobra pose can elevate your mood quickly.
  • Relaxes your body and fatigue.
  • The cobra pose improves your digestive system.
  • If you have asthma, you can try the cobra pose.
  • Cobra pose makes your spine and backbone strong.
  • Cobra pose helps to improve blood circulation and oxygen level in the body.

Yoga is one of the best types of exercise for the body. At first, your body muscles stay stiff but as soon as you start with the cobra pose, your body muscles begin to become flexible. At first, you might feel a little bit of body pain as your muscles exfoliate, but soon you will become healthy and supple. Cobra pose helps in increasing the oxygen level in the body and thus, keep you more energetic than usual. So go and try the cobra pose now!

Yoga is one therapy that benefits one and all in a similar way. It makes your mind sharper and gives your body the strength it needs to stay positive and healthy. The concept of yoga teacher training is developing fast. More and more people are opting for this training with an aim to open their own yoga institution and help their students overcome stress, anxiety, depression and sadness and give them a healthy and fit body. In addition, the relationship between the student’s body and mind gets a perfect balance. Here, we have listed a few benefits of yoga for students that convince you to either become a student or enroll your kids’ into a yoga program.

5 Benefits of Yoga for Students

1. Yoga Helps Improve the Overall Academic Performance – School life has become stressful these days. It nothing similar to what it used to back in time. Competition has drastically increased and so is the mental pressure on students. Their constant struggle to score higher and better marks from other makes their life miserable and stressful. Yoga has immense stress relieving powers that will help your kid overcome stress and in return boost his/her performance. A 2009 study shows that students who practised yoga for seven continuous weeks registered high academic performance and lower stress level. Meditation, breathing exercises and asanas, help lower stress.  2. Yoga Helps Improve Memory – Yoga is certain to improve the academic performance of your little one as it helps improve memory. Give yoga a shot by enrolling your little one in a 10-day yoga training course and you’ll be amazed to see the results. Meditation, cleansing rituals, breathing exercises and asanas improve spatial memory that increases performance. 3. Yoga Helps Improve Attention Span – Is your kid having a hard time paying attention to what is being taught or things related to day to day life? Yoga is the answer. Brian’s frontal lobe control the power of attention and usually mature later than other functions of the brain. Yoga completely asks attention and has an immense ability to increase the attention span of the yogis. 4. Yoga Helps Improving Brain Power – Students can train their mind better with yoga. The asanas, meditation and breathing techniques help balance the soul, body and brain. So, if you are planning to take up yoga teacher training to pass its advantages to your kid, you’ll be amazed see the improved brain power of your little yogi. In addition, it would also increase your little one’s retention and concentration capacity. All the kinds of asanas and pranayama help a lot in brain improvement. 5. Yoga Takes Away All the Stress – The biggest benefit of yoga for students is that it takes away all the stress and make them free-spirited and cool minded. Practising breathing exercises regularly would help keep them out of worry and tension. The constant struggle of scoring better grades than other in the class injects tension and stress in every students’ life. Yoga helps and helps in a great way.

Sitting on a chair is always comfy and cozy. But it has the most adverse effects such as heart diseases, diabetes, obesity, back pain and more. Instead, if you sit on an imaginary chair, the effects are contrary. You will gain lot of benefits to your body. Sounds interesting, right? Chair pose or Utkatasana is powerful posture which composes many bodily merits. Let’s hop on to know more about it.
Yoga is a way to freedom. By its constant practice, we can free ourselves from fear, anguish and loneliness. – Indra Devi

How to do Chair Pose?

  • Up your hands to the front so that your palms are facing down.
  • Do not bend your elbows and keep your hands straight parallel to the ground.
  • Now slowly bend your knees to a quarter-bend position and down your back like you are sitting on a chair.
  • Hold on to the position for 30 to 60 seconds.
  • Initially you would withstand in the position only to less seconds. On doing, you can grip to longer seconds.

Benefits of Chair Pose:

  • This pose is good for your hips, spine and chest muscles as it exercises them
  • It strengthens lower back and torso.
  • Muscles in the knee, the ankles, and the thighs get a good stretch and becomes strong.
  • Abdominal organs gets good massage and helps in proper functioning.
  • The tush part’s weight can be reduced on doing this aasana.
  • Gives a good balance to the body.
  • Refreshes mind
Just a 1 minute posture can bestow you with lots of health benefits. Don’t forget to do it daily. Let’s spend just 60 seconds for our body’s well-being!