The Ultimate Six Pack Workout Routine

To develop a great six pack, you have to be determined and hard working. The exercises that are mentioned below, aim at giving you a perfectly chiseled six pack.

Wash board abs are a craze among the younger generation. They all want great physiques but without putting in effort, it is next to impossible to get the desired body you all want. The six pack workout is amazing and gives you a chiseled look if performed on a regular basis.

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The Long Arm Crunch: Lie on your back. Keep your knees bent and your arms straightened behind you. Then, keep your arms straight above the head and do the traditional crunch. The movement should be gradual and steady. Extending the arms increases strain on the upper region of the rectus abdominal.

The Reverse Crunch: Lie on your back and keep the hands behind the head. Then bend your knees in towards the chest at 90 degrees, with your feet together or crossed. Contract your abs to get your hips off the floor, pointing your legs up to the ceiling. Then lower your legs back to the initial position, without letting the feet touch the floor. This exercise must be done slowly and in a controlled manner.

The Jacknife: Spread a mat on the floor. Lie down on your back and extend your arms above the head. At the same time, lift your arms and legs to the ceiling, until the fingertips touch your toes. Then come back to the starting position. This exercise is very useful to tighten and tone up the stomach muscles effectively.

The Extended Plank: Attain a press up position. Place your hands almost 10 inches in front of your shoulders. The toes of your shoes must be placed against the floor. Remain in this position with your back straight and breathe normally. This exercise works particularly on the transverse abdominis muscle, making it stronger.

Do not ignore your health and make it your first priority! Try out these exercises and lead a healthy life

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power yoga workout for beginners

10 Minutes Power Yoga Workout For Beginners - Are you short of time to do something which is favorable for your body? Don't worry. We have the 10 minute power Yoga workout ready for you!

This is an easy exercise, which is convenient and can be done at home in a short span of 10 minutes! It pays attention to strengthening the body, flexibility of the limbs and improving balance. This power yoga workout leaves you feeling refreshed and alive. It is very effective when performed early in the morning, to get you up and running.

Power Yoga work out for beginners is based upon teaching the new comers about how to learn yoga under the expertise of a trained instructor. He can teach you each technique, which would guide you to learn yoga asanas perfectly, without causing harm to yourselves. Let us have a look at the steps involved in the power yoga workout: # Goddess Squats:
Step 1: Start with standing with your legs shoulder width apart.
Step 2: Now lift your hands above your head while inhaling and then bend down while exhaling by squatting. Repeat for 30 counts.
Step 3: Once you are done with the 30 counts, start pulsing and again lift up while inhaling for 10 repetitions and stop. Relax. Downward dog (Adhomukha Svanasana): Step 1: Start by placing yourself in the downward dog position with your shoulders locked and clench the lower abs and upper abs. Step 2: Now lift your right leg up and then bend the knee towards the head. Inhale while lifting and exhale while lowering the leg. Step 3: Repeat this process on the other side too for 10-20 times each side and relax in the child’s pose (Balasana) for 15 seconds. # Downward dog to lunge (Ashwasanchalana):- Step 1: Stat by getting yourself into the downward dog position.
Step 2: Now lift your right leg up and then get it forward in between the arms and pulse the left leg 3 times. Step 3: Then take the right leg back and forward.
Step 4: Repeat the same process for the left side. Inhale lift and exhale pulse down. Once 10 counts are over, come back to the downward dog position. # Standing to Lunge: Step 1: Start with your legs hip width distance apart. Step 2: Inhale while lifting the hands up towards the ceiling and while exhaling bend your hands down touching the floor. Step 3: Push your right leg back and then forward. Repeat this process for 10 times each for each leg. # Cat Pose: Step 1: Start with placing yourself in a cat pose by getting down on all your fours. Step 2: Lift the right leg parallel to the floor. Now lift the leg in that position as your inhale and exhale while getting the foot down. Step 3: Then go on to rotating the right leg remaining in the cat pose. Do these 10 times clockwise and 10 times anticlockwise. Step 4: Once the rotations are over, lift the same leg up towards the ceiling like you are pushing something. Do this 10 times.
Step 5: Repeat the same exercise with the left leg and relax. #Touch Toes: Step 1: Lie down on your back with the hands placed over the head. Step 2: As you exhale bring your hands forward touching the feet and then inhale while you go back to the starting position. Step 3: Repeat for 10 counts and relax.

# Benefits of power yoga:
1. Strong immune system: Power Yoga improves the immune system. It effectively flushes out the harmful toxins from your body, making you healthier and less prone to diseases.
2. Stamina: It also stimulates stamina, power and flexibility, which aids in preventing injuries.
3. Improves posture: This exercise improves your posture and relieves you of any kind of a back pain. Try the 10 minute Yoga workout out, on a daily basis and feel the difference!
Instructor : Svati Patangay is a certified yoga and pilates instructor and a third degree Reiki healer. She has also successfully healed kids with autism. 

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Facial Yoga Massage for Glowing Skin

Here are some facial yoga exercises that are great for your throat chakra. These exercises will relax your facial muscles, where a surprising amount of tension is stored, specifically around your jaw and mouth area. This facial massage increases the flow of blood to your face, while making your skin more smooth and toned. Your face should feel warm and relaxed afterward.

If you have dry or sensitive skin you can apply a light moisturizer before you begin. It is recommended to practice on a daily basis for best results, as your face will start to feel tighter, smoother and more youthful looking.

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How To Do Surya Namaskar Yoga (Sun Salutation Sequence)

Learn how to do surya namaskar(sun salutation) step by step with breathing patterns! 
Watch this video tutorial for a live demo. Surya Namaskar Yoga or Sun Salutation sequence is a very versatile yoga pose.

It's a full body workout that requires no equipment other than a mat. It's a combination of various steps, postures, stretches and breathing patterns which includes Asanas, Pranayamas, Mantras and Mundras. It is good to perform surya namaskar pose either early in the morning during sun rise or in the evening during sun set.
How to do surya namaskar steps: As referred earlier, surya namaskar/sun salutation is a combination of 12 individual yoga steps. Here is a list of forward(#1 to #6) and reverse sequence(#6 to #12):

1. The Pranamasana 2. Hasta Uttanasana 3. The Pada Hasthasana 4. The Ashwa Sanchalanasan 5. The Parvatasana 6. The Sashtanga Namaskara 7. The Bhujangasana 8. The Parvatasana 9. The Ashwa Sanchalanasana 10. The Pada Hasthasana 11. The Hasta Uttasana 12. The Pranamasana Surya

Namaskar Benefits: 

1. Surya Namaskar is a combination of twelve yoga asanas that helps you to welcome the new day by paying homage to the sun.
2. One of the main benefits Surya Namaskar is it's ability to increase the energy levels in your body. Ideally, Surya Namaskar should be done outdoors while basking in the early morning sunlight. This allows you to absorb the sunlight and your Melatonin levels rise. This is basically a hormone that helps to get rid of sleepiness.
3. Surya Namaskar & Weight Loss: Apart from exercising every single muscle in your body, the Surya Namaskar also helps in smooth functioning of the thyroid gland. If your thyroid gland is sluggish, you tend to pile on weight. Therefore, Surya Namaskar helps in weight loss, fat reduction and get a flat stomach.
4. Posture Balance: Surya Namaskar helps to correct posture related problems and improves the internal balance of your body. But by doing the Sun Salutation, you can get rid of your bad posture related aches and pains.
5. Improves Digestion: One of the main gripes of modern life a chronic indigestion problem. Doing the Surya Namaskar poses, help you to improve the power of your digestive system. It helps you to release trapped gases in your stomach and helps secretes more digestive enzymes.
6. Helps You Get Strong Bones: The steps followed while doing Surya Namaskar poses, have a spiritual significance and that is why it should be done facing the early morning sun. This helps you absorb Vitamin D and calcium can be deposited in your bones.
7. Releases Stress: Stress has the capacity to cramp up every single muscle in your body. While doing Surya Namaskar steps you have to practice deep breathing and this will help you release a lot of stress. It also calms your mind and helps you cope with anxiety on a daily basis.
8. Improves Bowel Movements: The forward bends that you have to do helps to prevent constipation, stomach bloating, and cures constipation. It makes your bowel movements regular.
9. Cures Insomnia: Sleep problems are the most prevalent among young adults these days. Doing the Surya Namskar steps benefit you to relax and gain control over your mind. This relieves you from sleep disorders like Insomnia.
10. Improves Blood Circulation While doing the Sun Salutation pose, you are using every single part of your body. This ensures that you improve your blood circulation helping you to be more energetic throughout the day.
11. Regulates Menstrual Cycles Many young women these days suffer from irregular menstruation. Doing Surya Namaskar pose on a daily basis helps to regulate the menstrual cycles and also eases child birth. It certainly improves your chances of having a natural birth and balances the female hormones.
12. Radiant Skin As a by-product of good blood circulation and healthy bowel movements, you also get great skin by doing the Sun Salutation poses regularly. Glowing skin and natural defense to wrinkles can be had by practicing this yoga pose. 13. Spiritual Significance Yoga is a workout for the soul as well as the body. Surya Namaskar steps help to balance the three main constitutions of the body; Vata, Pitta and Kapha. This gives an internal spiritual balance that rides you through all kinds of stress and improves your immunity. 

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4 Quick Yoga Stretches For Back Pain Relief

Yoga for back pain (Yoga dolor de espalda) – Release your tight muscles and relieve from back pain by practicing these simple yoga stretches. Yoga exercises for back pain are effective in strengthening the back muscles, thereby addressing both causes and symptoms of back pain in a gentle way. Our lifestyle today has made problems like back pain a very common thing. With the help of these 4 back pain relief yoga stretches, you can get rid of any pain arising on your back be it upper or lower. Unlike medications, these yoga poses for back pain has no side effect and they provide a long term solution to your back issues. Yoga poses for back pain.

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