7 easy ways to get wonderful legs

1.    Skipping:- Just 10 minutes of skipping in a day can burn your approximate 135 calories as well as improving muscle tone in your lower and upper body. Skipping is a very good exercise of legs.

2.    Stretching:- If you will do 15-20 minutes stretching in a day it will help your muscles pain free. Make sure your thighs,glutes,calves and ankles all need stretching. It will help to remove extra fat from your legs.

3.    Squats :- Squats is the best exercise for toning your legs and building muscles. For doing this exercise start by standing your feet, legs shoulder width apart and back straight. Now Slowly bend down until you reach a seated position. Maintain for 5 seconds and then go back in actual position. Repeat this at least 20 times in a day.

4.    Lunges:- It is the super effective exercise for toning your bum and legs. For this you should start from keep your body straight and chin up, now take a step forward and knee down. Maintain this position for few seconds and then repeat it with another leg.

5.    Cycling:-Cycling for 30 minutes in a day helps to firm up your thighs and tone your legs.

6.    Leg Circles:- To do this exercise lie on your back with hands down and then lift your both legs on 90 degree angle and rotate your legs in the shape of circle clockwise. Do this 15 times. Now do the rotation anticlockwise. It will help you to lengthen your legs and also helps to remove the fat from your abdomen and thighs.

7.    Abs:- For doing this lie down on the mat straight and hands behind your neck with straight legs. Now exhale and slowly lowering your legs to 45 degree angle, slightly raising your head from the floor. Keep your back straight. After that inhale while returning your position. Repeat this 8-10 times. 

USHTRASANA OR CAMEL POSE :-

The name “Ushtrasana” came from Sanskrit words “Ushtra(ustra)” means  Camel and “asana” means seat. That is why this asana is also known as Camel Pose.

STEP OF DOING USHTRASANA OR CAMEL POSE :-

1.     First of all fold the legs at the knee and keep them apart from one another at about 6 inches.

2.     Now stand on the knees and let the ankle and toes of both legs fall flat on the floor. Keep the heels about 6 inches apart.

3.     Bend backward by pushing your abdomen forward and catch hold of ankle one by one by the hands.

4.     Now bend your head backward and breath normally.

5.     Maintain this position for 40-50 seconds and slowly come back to  your normal position. Practice this asana atleast 3 times.

BENEFITS OF USHTRASANA :-

·        Improves core strength of spine, hip and shoulder

·        Increase stamina

·        Help to remove extra fat from back and waist

·        Good for heart

Precautions:-  Person who is suffering from heart diseases,neck related problems high BP, slipped disc, sciatica, sacral infection avoid this exercise. This should be performed under guidance of a yoga expert

BADHHAKONASANA OR BOUND ANGLE:-

  The name “Badhhakonasana” came from Sanskrit words “Baddh” means Bound and “Kona” means angle. This is why this asan is also known as Bound Angle

STEP OF DOING BADHHAKONASANA OR BOUND ANGLE:-

1.     Sit on the ground and join your both feet together by bending both knees and Keep your back straight.

2.     Now hold your both feet by interlocking the palm fingers.

3.     Now inhale and try to touch both knees to the floor and keep your both elbows outside.

4.      Slowly exhale and bend forward, try to touch your head to the feet. Maintain this position for few seconds and repeat this for atleast 4-5 times.

BENEFITS OF BADHHAKONASANA:-

·        This asan is very beneficial for those who are facing urinary infection

·        Strengthening the muscles of the chest and back

·        Helpful in asthma also

·        Remove excess weight around the waist

·        Helps to improve digestive system

·        Helps in irregular menses and helps ovaries to function properly

Precautions:-  Person who is suffering from heart diseases, high BP, slipped disc, sciatica, sacral infection avoid this exercise. This should be performed under guidance of a yoga expert. 

BHUNAMANASANA OR EARTH WORSHIP POSE

STEP OF DOING BHUNAMANASANA (EARTH WORSHIP POSE)

1.     Sit  with the straights legs with hands on your thighs in relaxed position, Back will be straight.

2.     Now stretch and spread out  both the legs outside as much as possible.

3.     Hold the toes of both of the legs with respective forefingers and thumb and keep bending  forward from low back by exhaling till your forehead touches the ground.

4.     maintain this position for 30-40 seconds and keep your knee joints straight.

5.     Practice this exercise atleast 3 times.

BENEFITS OF BHUNAMANASANA

·        Strengthening the muscles of the chest and back

·        It helps to maintain flexibility of spine

·        Nervous system is stimulated

·        Remove excess weight around the waist

·        Helps to improve digestive system

Precautions:-  Person who is suffering from heart diseases, high BP, slipped disc, sciatica, sacral infection avoid this exercise. 

PASCHIMOTTANASANA OR SEATED FORWARD BEND POSE

STEP OF DOING PASCHIMOTTANASANA:-

1.     Starting from the sitting position with your legs together and spine straight. Keep your eyes and neck straight.

2.     Now bend forward slowly and catch your toes with the thumb and middle fingers without bending your knees.

3.     Now take a deep breath and exhale slowly and touch your head to your knees.

4.     The knee should be kept straight and the bent elbows are made to rest on the ground.

5.     In the final position, the body is entirely doubled through the hip joints.

6.     After few minutes slowly return to your normal stage and breath normally

7.     Repeat this position 3-4 times as possible as you can

NOTE:- If you are unable to reach your toes, try to catch your ankles.

BENEFITS OF PASCHIMOTTASANA (SEATED FORWARD BEND POSE):-

·        It reduces fat from the abdomen.

·        It helps to decrease anxiety, anger and irritability.

·        It calms the mind.

·        It stretches the spine and brings flexibility in body

·        It is useful for increasing height

·        This asan is recommended especially for women after delivery.

PRECAUTION :-Preganant women, ulcer patient or person suffering from slip disc should not practice this asan

DHANURASANA OR THE BOW POSE

STEP of doing DHANURASANA :-

1.     Starting from the prone lying position, resting the chin on the ground .

2.     Now  bend your legs and catch your ankles.

3.     Now breathing in and lift your chest off the ground and pull your legs in upward direction.

4.     Look straight  and try to stretch your legs and hands as much you can. Pay attention to your breathing. Try to make a arch with your body.

5.     Keep breathing(long and deep) and after 15-20 secands as you exhale bring your body to the ground and relax. 

BENEFITS OF DHANURASANA(BOW POSE):-

·        It helps to open up the chest, neck, legs and shoulders.

·        It is a good stress buster

·        It helps to add great flexibility to back

·        It helps people with kidney disorder

·        It stimulates the reproductive organs

NOTE:-Do not Practice Dhanurasana if you have neck injury, pain in lower back, migraine, recent abdominal surgery or during the pregnancy.

VAJRASANA OR DIAMOND POSE :-

Vajrasana or "Diamond pose" is the best exercise for breathing and meditation. You can practice it after lunch or dinner.

STEP of doing VAJARASANA:-

1.     Starting from the long sitting position,the left leg is bent in the knee.

2.     now catch your left foot with the help of your left hand and place it, sole upward, against the left buttock.

3.     The heel is kept by the side of corresponding hip joint. Same procedure is adopted with the right foot.

4.     Keep your both hands on your thighs.

5.     Keep your eyes closed and your spine should be straight.

6.     Now start inhale slowly then exhale slowly. Repeat these steps for 5 minutes and take rest.

BENEFITS OF VAJARASANA:-

·        It helps to get rid of back pain

·        It helps to calm the mind and bring stability in mind.

·        It helps to cure the constipation, acidity, increases digestion process.

·        It cures urinary problems and stomach disorder.

·        Increase blood circulation.

·        It helps to reduce obesity.

·        It strengthens the thigh muscles.

PRECAUTION:- Do not practice if you are suffering from joint pain

SHALABHASANA (THE LOCUST POSE)

 STEP of doing SHALABHASAN(The LOCUST POSE):-

1.     Take prone like position like Ardh-shalabhasana.

2.     Bring your legs together and keep your chin and rest of the body touching to the ground.

3.     Take a deep breath and lift your both legs as high as you can placing the whole weight of your body on the chest and the hands.

4.     Do not bend your legs and the knees. Keep the hips parallel to the ground and your hands underneath the body.

5.     Hold the posture for 30 seconds at first, later you can increase the time according to you. Do not hold your breath in this posture.

6.     after doing the asana, you can rest by putting the arms below the head like a pillow . Breath normally in the resting position.

Benefits:-

·        It build strength in the muscles of the lower back and increase flexibility in the back.

·        It strengthen the arms and the shoulders.

·        It increase the digestive fire.

·        It improve concentration.

NOTE:- Do not practice if you are pregnant

PAVANMUKTASAN

STEP of doing pawanmuktasan:-

1.     First of all lie down on the floor. Keep your feet together and hands by the side.

2.     Now raise your both legs upto the 45 degree angle.

3.     Now bend your knees slowly and hold them with both of your hands..

4.     Slowly exhale and pull both the knees towards the chest.

5.     Now slowly raise your head with your back and try to touch your knees with your forehead.

6.     Maintain this position for 2-3 minutes or as per your ability to maintain. And breadth normally.

Benefits Of Pawanmuktasan:-

·        It improve digestive system.

·        It helps to increase blood circulation to all the organs in the body.

·        In pawanmuktasan pressure on abdomen realeses any trapeped gasses in the large intestine.

·        It strengthens the lower back muscles .

·        It reduce the fat in abdominal area, thighs and buttocks.

·        It is very beneficial for women because it refresh the reproductive organs and is beneficial for menstrual disorders.

Note:- Preganant women should not practice this asan.

How to Do Surya Namskar

Surya Namaskar:-

It is said that the person who does Surya namaskar is untouched by poverty for his lifetime and he lives longer with a healthy body.

Process of doing Surya Namaskar:-

There are 12 different steps for Surya Namaskar. Every step in Surya Namaskar is a different Yoga Position. To get maximum benefits of it hold yourself stable in every position for at least 10-15 seconds.

  Step-1(Exhalation):- In first step stand in a position so that your both feet touching each other and both hands joined at the centre of the chest as we do in prayer position .Keep your neck straight and look straight.

Step-2(Inhalation):-Continuing from position 1^st  take your hands straight up above your head and bend backwards to stretch your back. Keep your hands in a prayer position and keep your elbows straight. In stretching position looking upwards and bend your waist.

Step-3(Exhalation):- Continuing from 2^nd position take your hands from above your head bending slowly them to your feets on both sides. In this position try to touch your knees with your head and keep your knees straight.

Step-4(Inhalation):- After doing the step 3^rd start down and take one leg backwards in full stretching position, your hands resting on the grounds on either sides in front of your legs. And the otherleg should be bent at the knee and keep your chest weight on the front knee, and keep looking slightly upwards.

Step-5(Exhalation):- Now after doing step 4^th keep your both feets touching each other and bend your spine towards your feet (Don’t bend your knees).

Step-6(Exhalation):- After practicing step 5^th lie down on the floor lower the chest towards the ground bending both arms at the elbows. Now  touch your forehead, chest, both palms, both knees and both toes should touch the ground.

Step-7(Inhalation):-Practicing step 6 for 15-20 seconds lift your body above the waist and bend your back to backwards and lookup. Keep your legs and thighs touching the ground and make sure that your back is in a semicircular position.

Step-8(Exhalation):- Continuing with step 7  now lift your waist downwards and stretched your arms with the helps of hands and try to touch your chin to your chest.

Step-9(inhalation):-  In this step repeat step 4^th with different leg.

Step-10(Exhalation):-  Now Repeat step 3^rd

Step-11(Inhalation):-Repeat Step 2^nd

Step-12(Exhalation):- Repeat step 1^st.

And now Surya Namaskar is completed.

Note- Repeatations of rounds of “Surya Namskar” to be increased as per the person’s ability to do.

Benefits of Surya Namskar

1.     The blood is circulated to all the important organs in the body with increased circulation and vitality.

2.     It improves the functioning in Heart and lungs.

3.     It strengthens the muscles and waist.

4.     It makes spine and waist flexible.

5.     It helps in reducing weight and fat around abdomen.

6.     It improves concentration power.

7.     It alerts the nervous system and whole appearance became as though glowing with the health.

8. This is helpful in blood pressure, obesity, asthama,backpain, Depression and many more