Niyama Yoga

Beginner-friendly core-strengthening asanas

core yoga routine

1. Cat–Cow warm-up – 2 minutes
2. Plank – 30 seconds × 3
3. Boat Pose – 20 seconds × 3
4. Side Plank – 20–30 seconds each side × 2
5. Bridge Pose – 30 seconds × 3
6. Child’s Pose – 1–2 minutes to finish

Warrior III (Virabhadrasana III) – 30 seconds
Improves balance while engaging the entire core.
Crow Pose (Bakasana) – 30 seconds
Develops advanced core control and arm strength.

Choose 3-4 asanas

Tips for better results

* Focus on slow, controlled breathing throughout each pose.
* Engage your lower abdomen by gently drawing your navel toward your spine.
* Prioritize proper alignment over holding poses for longer.
* Practice 3–5 times per week for noticeable improvements in strength and stability.
* If you have back pain, wrist injuries, or are pregnant, modify poses as needed or consult a qualified yoga instructor before attempting more challenging asanas.

With consistent practice, these asanas can improve not only core strength but also balance, posture, and overall body control.

Boosts immunity beyond normal nutrition,
* improves digestion significantly,
* slows aging,
* promotes weight loss,
* detoxifies the body, or
* prevents chronic diseases.

Store plain drinking water in the vessel for about 6–8 hours or overnight.
* Drink it in moderation; there is no established need to consume all your daily water this way.
* Clean the vessel regularly to remove tarnish and oxidation.
* Do not store acidic beverages (such as lemon water, fruit juices, vinegar-based drinks, or buttermilk) in copper vessels, as acids increase copper leaching and can raise the risk of copper toxicity.

Do not consume excessive amounts of water stored in copper vessels. While copper is an essential mineral and drinking water stored in a copper vessel in moderation is generally considered safe, excessive intake may lead to an increased copper intake and potential health risks. It is recommended to consume copper-infused water in moderation as part of a balanced and healthy lifestyle.

Yoga - Practice for Weight- loss
30-minute beginner-friendly routine

Practice 4–6 days per week.

1. Warm-up (5 minutes)
* Cat-Cow – 1 minute
* Child’s Pose – 1 minute
* Gentle spinal twists – 1 minute
* Sun Salutation (2 rounds) – 2 minutes
2. Strength & Fat Burn (20 minutes)
* Sun Salutations – 5 rounds
* Chair Pose – hold 30–45 seconds × 3
* Plank – hold 30–60 seconds × 3
* Warrior I & II – 30 seconds each side
* Boat Pose – hold 20–30 seconds × 3
* Bridge Pose – hold 30–45 seconds × 3
3. Cool-down (5 minutes)
* Seated Forward Fold
* Supine Twist
* Legs-Up-the-Wall
* Relaxation (Savasana)

Tips for better results

* Aim for 150–300 minutes of moderate exercise per week.
* Combine yoga with 2–3 days of strength training if possible.
* Eat plenty of protein, vegetables, fruits, and whole grains while maintaining a modest calorie deficit if weight loss is your goal.
* Stay hydrated and get 7–9 hours of sleep each night.
* Increase the duration or intensity of your yoga sessions as your fitness improves.

True strength is not found in power or force—it begins with a calm and peaceful mind. When the mind is still, we think more clearly, make wiser decisions.

Yoga for fertility

2 minutes

Easy Pose + Deep Belly Breathing

Calms the nervous system and prepares the body. Inhale for 4 counts, exhale for 6 counts.

2 minutes

Cat-Cow Stretch

Gently mobilizes the spine and pelvis while coordinating breath with movement.

3 minutes

Bound Angle Pose (Baddha Konasana)

Stretches the hips and inner thighs. Sit tall and breathe deeply.

2 minutes

Child’s Pose

Encourages relaxation and releases tension in the back and hips.

2 minutes

Supported Bridge Pose

Place a yoga block or bolster under your sacrum for gentle support. Breathe slowly.

2 minutes

Legs Up the Wall Pose (Viparita Karani)

Helps you unwind and relieve stress. Keep the breath slow and steady.

2 minutes

Co**se Pose (Savasana)

Finish with complete relaxation and mindful breathing.

Breathing Practice

Throughout the sequence:

* Inhale slowly through your nose.
* Let your abdomen rise naturally.
* Exhale longer than you inhale.
* Keep your jaw, shoulders, and pelvic floor relaxed.

Tips

* Practice 3–5 days per week or daily if comfortable.
* Avoid forcing stretches or holding your breath.
* Stay well hydrated.
* Wear comfortable clothing and practice in a quiet space.

Through regular practice, yoga helps create balance, self-awareness, and inner peace, leading to a healthier and more mindful life.

Beginner-Friendly Flexibility Poses

Downward-Facing Dog
* Stretches hamstrings, calves, shoulders, and spine.
* Helps improve overall body flexibility.
Seated Forward Bend
* Deep stretch for the hamstrings and lower back.
* Encourages flexibility in the posterior chain.
Butterfly Pose
* Opens the hips and stretches the inner thighs.
* Excellent for improving hip mobility.
Triangle Pose
* Lengthens the sides of the body and stretches the legs.
* Improves flexibility, balance, and posture.

Intermediate Poses

* Pigeon Pose – Deep hip opener.
* Camel Pose – Opens the chest, shoulders, and front body.
* Wide-Legged Forward Fold – Stretches hamstrings, hips, and lower back.

Practice Surya Namaskar with these mantras, moving with mindful awareness. You may also practice yoga with these lyrics, letting them guide your breath, focus, and presence.

Start with “A” (ahh)

* Open your mouth wide.
* Let the sound come from deep in your chest or abdomen.
* It should feel grounded and full: “Aaaa…”

Transition into “U” (oo)

* Gradually bring your lips closer together.
* The sound naturally shifts forward in your mouth: “Aaaa → Oooo…”
* You don’t force it—the shape of your mouth creates the change.

Close into “M” (mmm)

* Gently close your lips.
* Let the sound turn into a humming vibration: “…Mmmm”
* You should feel this vibration in your lips, face, or even your head.

* ॐ → the traditional single symbol (most correct and widely used)
* ओम् → the phonetic spelling in Devanagari