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Imagine this: a yogi stands with their knees slightly bent, exhales deeply, and their abdomen suddenly shifts and churns like waves in water no hands involved, just complete muscle control. This is Nauli, one of the most distinctive and misunderstood techniques of traditional Hatha Yoga. At first glance, it almost seems like a drama. But behind this visual drama lies a truly disciplined practice with centuries-old roots. In this guide, we’ll cover everything you’re probably looking for what Nauli actually is, its true (and traditionally claimed) benefits, who should avoid it, how to do it safely, and how it differs from similar practices like Kapalabhati and Agnisara Kriya. What is Nauli? Nauli is a technique in Hatha Yoga in which you isolate and move the abdominal muscles especially the rectus abdominis in a controlled churning motion. It belongs to the group of six traditional cleansing techniques in yoga called Shatkarmas, described in classical texts like the Hatha Yoga Pradipika. Nauli is considered an advanced technique. It’s not something you can learn in your first week of yoga it requires strong control of the diaphragm and core muscles, which is why it’s always taught as the final step after easier introductory practices. What is Nauli Kriya? “Nauli Kriya” and “Nauli Yoga” refer to the exact same practice. The word “kriya” simply means cleansing or purifying in yoga, so Nauli Kriya means “Nauli Cleansing Technique.” You’ll see all three terms Nauli, Nauli Kriya, and Nauli Yoga used interchangeably online and in yoga classes. Types of Nauli There are three main variations, each building on the previous one: Madhyama Nauli – separating and holding the middle abdominal muscles in a vertical column. Vama Nauli – moving the separated muscle column to the left. Dakshina Nauli – moving the separated muscle column to the right. When you can easily rotate between left and right, this is called Nauli Chalana it’s this rolling, churning motion that gives the practice its name. Benefits of Nauli Kriya Traditional yogic texts and the experience of long-time practitioners have described numerous benefits of regular Nauli practice. It should be clarified here: most of these come from traditional understanding and practitioner experience rather than large clinical trials, so it’s best to view them as traditional wellness benefits rather than medical guarantees. Strengthens the core. The isolation and control required for Nauli naturally builds deep abdominal strength over time. Traditionally, it is believed to aid digestion. In the yogic tradition, the churning motion is believed to gently massage the digestive organs and stimulate the digestive fire (agni). It can help cleanse the stomach. The internal massaging action is traditionally used to promote healthy bowel movements. Improves breath and body awareness. Because नौली योग requires such precise muscle control, it sharpens your mind-body connection and complements pranayama practice. Builds discipline and focus. Learning nauli requires patience, and the process itself trains concentration and body awareness. Nauli is not a substitute for medical treatment and should not be considered a magical “detox” cure. Its true, tangible value lies in the core strength, breath control, and inner awareness that develop through consistent practice. What does science actually say about nauli? To be honest not much, and it’s important to state this clearly rather than exaggerate. Research on नौली योग is particularly limited compared to more studied practices like pranayama or meditation. A few small studies and reviews have looked at yogic practices, including Nauli, and some preliminary work has examined whether practices like Nauli and Agnisara Kriya can help people with digestive problems like acid reflux. But this research is early, involves small sample sizes, and hasn’t been replicated on a larger scale. Simply put: Nauli is well-known through tradition and hearsay, and many long-time practitioners report anecdotal benefits, but scientific evidence remains scarce. If you’re practicing Nauli, it’s best to view it as a traditional core-strengthening and self-awareness practice not as a clinically proven treatment for any medical condition. Is Nauli dangerous? Who should avoid it? This is one of the most important questions before trying Nauli, and the answer is simple: if done incorrectly or by the wrong person, there can be real risks. Nauli involves strong pressure changes within the abdomen, so the following people should avoid it or only do it on expert advice: If you experience any pain or intense discomfort while trying Nauli, stop immediately. Instead of continuing to exert yourself despite the discomfort, try it another day with more awareness and less force. Even those who practice healthy yoga should always practice Nauli on an empty stomach, ideally first thing in the morning, after emptying their bladder and stomach. It’s recommended to learn directly from a qualified yoga teacher rather than learning on your own by watching videos, as incorrect technique can strain muscles or cause dizziness. If you have any pre-existing health conditions, consult a doctor before starting. Preparation: What You Need Before Doing Nauli Step 1: Build Breath Control with Kapalabhati Kapalabhati (Skull Shining Breath) is a rapid breathing practice that strengthens the diaphragm and abdominal muscles. Practicing it regularly for a few weeks prepares the body for the demands of Nauli. Step 2: Master Uddiyana Bandha Uddiyana Bandha, or abdominal lock, is the foundation of Nauli. It’s typically done like this: Stand with your feet shoulder-width apart, knees slightly bent, and hands on your thighs. Exhale fully through your mouth. Without inhaling, draw your stomach in and up, creating a depression beneath your ribs. Pause for a few seconds, then release the lock and slowly inhale. Before attempting Nauli, you should be comfortable and confident with Uddiyana Bandha. Can beginners perform Nauli? Not immediately and that’s completely normal. Nauli is considered an advanced Hatha yoga technique, so if you’re new to yoga, it’s best to spend a few weeks or months first becoming comfortable with basic breathing practices (like simple deep breathing and Kapalabhati) and core awareness, then move on to Uddiyana Bandha, which is a direct stepping stone to Nauli. If you’re

That time of the month doesn’t just bring mood swings bloating, back pain, cramps, and extreme fatigue often accompany it as well. Yoga for periods is the easiest and most natural way to ease anxiety, calm your mind, and actually feel a little more like yourself. If you’re wondering whether it’s safe to do yoga during your period and which poses actually help with period pain, here’s what you can do: Can you do yoga during your period? Yes, absolutely. In fact, wellness experts often recommend light yoga during your period as a safe and effective way to manage period discomfort. A common myth is that you shouldn’t engage in any physical activity during your period, but this isn’t entirely true. What really matters is the type of yoga you do. High-energy sessions or deep inversions (like headstands or shoulder stands) should generally be avoided on heavy flow days, as they can feel uncomfortable or put too much pressure on the lower body. But slow, relaxing, and gentle stretches? They can be very relaxing. Think of period yoga less as a “workout” and more as a way to listen to your body and give it what it needs rest, relief, and a little extra care. How Yoga Helps with Period Pain So why does yoga actually work for period pain? It’s simple: It relaxes tense muscles cramps occur because your uterus contracts. Gentle stretching helps reduce tension in surrounding muscles. It improves blood flow improved circulation in the pelvic area can reduce that heavy, achy feeling. It calms the nervous system stress can actually worsen cramps. Slow breathing and gentle movements help your body transition out of “stress mode.” It reduces bloating and back pain some poses gently massage the abdominal area and relieve pressure on the lower back. It’s best to keep expectations realistic yoga isn’t a magic cure for period pain, and severe cramps (such as those associated with conditions like endometriosis) should always be discussed with a doctor. But for daily period discomfort, a short, gentle practice can make a real difference. Best Yoga Poses for Periods Here are some of the most effective and easiest yoga poses for beginners to practice for period cramps. You don’t have to do them all even 3 to 4 poses for 10-15 minutes can be relaxing. 1. Balasana (Child’s Pose) This gentle, relaxing pose is great for relieving period pain. It gently stretches the lower back and hips and calms the mind. How to do it: Kneel on the floor, sit on your heels, and bend forward with your arms outstretched or at your sides. Breathe slowly and hold for 1-2 minutes. 2. Supta Baddha Konasana (Reclining Bound Angle Pose) A very relaxing pose that opens the hips and releases tension in the pelvic area. How to do it: Lie on your back, bring the soles of your feet together, and let your knees fall open to the sides. Place a pillow under each knee for extra support if needed. 3. Marjariasana-Bitilasana (Cat-Cow Pose) This gentle transition between two poses is great for relieving lower back pain and improving blood flow to the abdomen. How to do it: Stand on all fours, arch your back as you inhale (Cow), and then round your spine as you exhale (Cat). Repeat slowly for a minute or two. 4. Uttanasana (Standing Forward Bend) A calming stretch that releases tension in the back and legs and gently engages the abdomen. How to do it: Stand with your feet hip-width apart, bend your hips and lean forward, letting your head and arms hang loose. If your hamstrings feel tight, bend your knees slightly. 5. Setu Bandhasana (Gentle Bridge Pose) A mild backbend that helps relieve lower back and abdominal discomfort without putting pressure on the belly. How to do it: Lie on your back with knees bent and feet flat on the floor. Gently lift your hips a few inches, hold briefly, then lower down slowly. Keep it light this isn’t the time for a deep backbend. 6. Malasana (Garland Pose / Yogi Squat) This pose gently opens the hips and can help ease pelvic tension. How to do it: Stand with feet slightly wider than hip-width, squat down low, and bring your palms together at your chest, elbows gently pressing your knees outward. 7. Ananda Balasana (Happy Baby Pose) A playful, gentle stretch that relieves lower back tension and opens the hips. How to do it: Lie on your back, bring your knees toward your chest, and hold the outside edges of your feet, gently rocking side to side. 8. Viparita Karani (Legs-Up-the-Wall Pose) A restorative pose that helps reduce bloating and calms the whole body perfect for a heavy or tiring period day. How to do it: Lie on your back close to a wall and extend your legs upward, resting them against it. Stay here for 5–10 minutes with your eyes closed. 9. Gentle Seated Twist (Ardha Matsyendrasana Variation) Helps relieve bloating and gently massages the abdominal organs. How to do it: Sit with legs extended, bend one knee and cross it over the other leg, and gently twist your torso toward the bent knee. Keep the twist light and comfortable. 10. Savasana (Corpse Pose) The perfect way to end any period yoga session pure rest and relaxation. How to do it: Lie flat on your back, arms relaxed by your sides, and simply breathe. Stay for 5 minutes or as long as you like. Yoga for Periods: Quick Comparison Table Short on time? Here’s a quick-glance summary of the poses covered above: Pose Helps With Difficulty Child’s Pose Cramps Easy Supta Baddha Konasana Pelvic tension Easy Cat-Cow Back pain Easy Forward Bend Back & leg tension Easy Bridge Pose Lower back pain Medium Malasana Hip tension Medium Happy Baby Hip tension Easy Legs-Up-the-Wall Bloating Easy Seated Twist Bloating Easy Savasana Overall relaxation Easy A 10-Minute Yoga Routine for Period Pain If you’re not sure where to start, here’s an easy,

If you’ve searched for the 12 poses of Surya Namaskar, you’re probably looking for an easy, complete breakdown of the practice a method that incorporates breathing, movement, and stretching into a single flow. Surya Namaskar, or Sun Salutation, is one of the most popular yoga sequences in the world, and it’s often the first full-body routine beginners learn. What is Surya Namaskar? Surya Namaskar means “salute to the sun” in Sanskrit. It is a sequence of 12 connected poses, performed one after another, traditionally practiced facing the rising sun as a way to welcome the day. Each pose smoothly transitions into the next, synchronized with your inhalation and exhalation, making it both a physical exercise and a breathing exercise. One round of Surya Namaskar consists of 12 poses, but a “full round” often includes 24 poses, as you repeat the sequence on the opposite leg for full-body balance. For beginners, understanding the basic 12 poses of Surya Namaskar in order is the best start. Benefits of Practicing Surya Namaskar Before starting the poses, it’s good to understand why this sequence is so highly recommended. However, it’s important to be clear: Yoga can support overall health, but it’s not a cure for medical conditions and shouldn’t replace professional treatment. Whole-body movement: It works almost every major muscle group in a single sequence, from your shoulders and back to your legs and core. Improves flexibility: Alternating forward and backward bends gently stretch the spine, hamstrings, and shoulders. Builds strength: Poses like Plank and Upward Dog activate your arm, core, and back muscles. Helps improve breathing: Because each movement involves inhaling and exhaling, it naturally promotes deeper and more mindful breathing. Can help with energy and focus: Many practitioners use this sequence as a morning routine to feel more alert and centered before starting their day. Time-saving: A few rounds can serve as both a light cardio warm-up and a stretching routine. Pose Name Table (Quick Reference) No. Sanskrit Name English Name Breath 1 Pranamasana Prayer Pose Normal breathing 2 Hasta Uttanasana Raised Arms Pose Inhale 3 Hasta Padasana Standing Forward Bend Exhale 4 Ashwa Sanchalanasana Equestrian Pose Inhale 5 Dandasana Plank Pose Exhale 6 Ashtanga Namaskara Salute with Eight Points Exhale 7 Bhujangasana Cobra Pose Inhale 8 Adho Mukha Svanasana Downward-Facing Dog Exhale 9 Ashwa Sanchalanasana Equestrian Pose (opposite leg) Inhale 10 Hasta Padasana Standing Forward Bend Exhale 11 Hasta Uttanasana Raised Arms Pose Inhale 12 Pranamasana Prayer Pose Exhale The 12 Poses of Surya Namaskar (Step-by-Step) Here is the complete sequence, pose by pose, with the breath that goes with each movement. 1. Pranamasana (Prayer Pose) Stand at the front of your mat with your feet together, weight balanced evenly on both feet. Bring your palms together in front of your chest, like a prayer gesture. Relax your shoulders and take a normal breath. Breath: Normal breathing. Focus: This is your starting point take a moment to center yourself before beginning the flow. 2. Hasta Uttanasana (Raised Arms Pose) Inhale as you lift your arms overhead, palms facing forward, and gently arch your body backward from the hips. Keep your arms close to your ears and avoid straining your neck. Breath: Inhale. Focus: This pose stretches your abdomen and opens your chest, preparing your spine for the forward fold that follows. 3. Hasta Padasana (Standing Forward Bend) Exhale as you bend forward from your hips, bringing your hands down toward the floor beside your feet. Keep your spine as long as possible rather than rounding sharply; bend your knees slightly if your hamstrings feel tight. Breath: Exhale. Focus: This forward fold stretches the back of your legs and releases tension in your lower back. 4. Ashwa Sanchalanasana (Equestrian Pose) Inhale as you step your right leg back into a deep lunge, keeping your left foot between your hands. Lift your chest and gaze slightly upward, keeping your left knee stacked over your ankle. Breath: Inhale. Focus: This lunge stretches your hip flexors and strengthens your legs. 5. Dandasana (Plank Pose) Exhale as you step your left leg back to meet the right, coming into a straight-line plank position. Keep your shoulders stacked over your wrists, core engaged, and body in one straight line from head to heels. Breath: Exhale. Focus: This pose builds core, shoulder, and arm strength. 6. Ashtanga Namaskara (Salute with Eight Points) Gently lower your knees, chest, and chin to the floor, keeping your hips slightly raised. Your toes, knees, chest, hands, and chin should touch the ground eight points of contact in total. Breath: Exhale (or a brief pause after the exhale, depending on the style you’re practicing). Focus: This transitional pose builds strength in the arms and chest while keeping the flow moving smoothly. 7. Bhujangasana (Cobra Pose) Inhale as you slide forward and lift your chest off the floor, keeping your elbows slightly bent and your shoulders away from your ears. Your hips and legs stay grounded on the mat. Breath: Inhale. Focus: This backbend opens your chest and strengthens your lower back. 8. Adho Mukha Svanasana (Downward-Facing Dog) Exhale as you lift your hips upward and back, forming an inverted V-shape with your body. Press your heels toward the floor and keep your spine long. Breath: Exhale. Focus: This pose stretches your hamstrings, calves, and shoulders while building strength in your arms. 9. Ashwa Sanchalanasana (Equestrian Pose, Opposite Leg) Inhale as you step your right foot forward between your hands, returning to the lunge position, mirroring pose 4 but on the opposite side. Breath: Inhale. Focus: This balances the earlier hip flexor stretch on the other leg. 10. Hasta Padasana (Standing Forward Bend) Exhale as you bring your left foot forward to meet the right, returning to the standing forward fold. Breath: Exhale. Focus: This repeats the hamstring and lower back stretch from pose 3. 11. Hasta Uttanasana (Raised Arms Pose) Inhale as you roll your spine up to standing, sweeping your arms overhead and arching gently backward, just as in pose 2.

Picture this. You have been sitting at your desk all day. Your neck feels stiff, your legs feel heavy, and your mind will not stop racing. Now picture flipping your whole body upside down for just one minute. That small shift is exactly what the shoulder stand offers. The shoulder stand, called Sarvangasana in Sanskrit, is one of the most respected poses in the entire yoga tradition. Ancient yoga texts often place it right after the sun salutation in importance. The name itself is a clue to why. “Sarva” means all, and “anga” means limb or body part. So Sarvangasana literally means the pose for all parts of the body. Few postures try to do so much at once. In this blog, we will walk through what the shoulder stand actually is, the anatomy behind it, preparatory poses, how to practice it safely with correct alignment, beginner-friendly variations, who should be careful with it, its benefits both evidence-based and traditional common mistakes, the best time to practice, how it compares to plow pose, its interesting connection with Panchatatva, the five elements that ancient Indian philosophy believes make up everything in nature, and answers to the most common questions people ask about this pose. What Exactly Is a Shoulder Stand? A shoulder stand is an inverted pose. Your body rests upside down, balanced on your shoulders and upper arms, while your legs point straight toward the ceiling. Your hands support your lower back, and your elbows stay planted firmly on the mat, shoulder-width apart. It is called a shoulder stand because your body weight should rest on your shoulders and upper arms, not your neck. This one detail is the difference between a safe, beneficial pose and one that can strain your cervical spine. We will come back to this point because it matters more than almost anything else in this pose. Sarvangasana belongs to a family of yoga postures known as inversions, which also includes the headstand and the plow pose. What makes the shoulder stand special is that it is generally considered gentler on the neck than a headstand, while still offering many of the same benefits of turning the body upside down. The Anatomy Behind the Pose Understanding what happens inside your body during a shoulder stand helps you appreciate why yogis valued it so highly. When you invert your body, gravity temporarily changes direction relative to your bloodstream. Raising your legs above your heart may assist venous return, meaning blood from your legs and lower body can travel back to the heart with less effort. Your brain, however, regulates its own blood supply through a process called cerebral autoregulation, so it isn’t accurate to say an inversion simply floods it with more blood. What changes more noticeably is reduced blood pooling in the legs and a shift in blood distribution toward the upper body. Your chin also rests close to your chest in this pose, in what yoga teachers call a chin lock or jalandhara bandha. In traditional yoga, this gentle compression near the throat is believed to stimulate the thyroid and parathyroid glands, which sit in that region and play a role in regulating metabolism and calcium balance. It’s worth noting upfront that strong scientific evidence for this specific effect is limited, even though the idea has been taught for centuries. At the same time, holding the pose activates your shoulders, upper back, triceps, and deep core muscles, since they are responsible for keeping your body stable and aligned. Preparatory Poses to Practice First Jumping straight into a full shoulder stand without preparation is one of the biggest reasons beginners struggle with it. These poses help open the shoulders, neck, and hamstrings, and are worth practicing in the weeks before you attempt a full hold: Spending even five minutes on these poses before attempting shoulder stand can make the full pose feel noticeably more stable. Step-by-Step: How to Practice Shoulder Stand Safely Warm up your neck, shoulders, and spine with some gentle stretches before you begin. Cold muscles and an unprepared neck are the most common reasons people get hurt in this pose. Always follow the shoulder stand with a gentle backbend, such as the fish pose, to release any compression built up in the neck and chest. Beginner-Friendly Variations and Modifications You don’t need to attempt the full pose on day one. These variations make the shoulder stand more accessible while you build strength and confidence: As your comfort grows, you can slowly progress toward the full expression of the pose without the props. Who Should Be Cautious or Avoid This Pose Yoga should support your health, not challenge it recklessly. You should avoid or modify the shoulder stand if you have any of the following: If any of this applies to you, speak with a doctor and a qualified, experienced yoga teacher before attempting this pose. There is no shame in skipping an inversion. There are dozens of other postures that offer wonderful benefits without the risk. The Benefits of Shoulder Stand: What’s Backed and What’s Traditional 1. Believed to Support the Thyroid Region In traditional yoga, the gentle chin lock created in shoulder stand known as jalandhara bandha is believed to support the thyroid region. However, scientific evidence confirming a direct effect on thyroid function is limited, so it’s best understood as a traditional belief rather than a proven medical outcome. 2. May Assist Venous Return Raising your legs above your heart may help blood return from the legs to the heart and temporarily reduce blood pooling in the lower body. This is different from claiming more blood reaches the brain the brain manages its own supply regardless of body position. Still, many people describe feeling less heaviness in their legs and more alertness after practicing it, especially after long hours of standing or sitting. 3. Calms the Nervous System Inversions are widely associated with a calming effect on the body’s stress response. Slowing your breath while your body is upside down

Have you ever seen two or three people flying, balancing, and flowing together in a graceful dance? This isn’t gymnastics or circus tricks it’s acro yoga. It’s one of the fastest-growing forms of yoga today, performed in parks, studios, and festivals around the world. Once you try it, you’ll understand why so many people love it. Acro yoga isn’t just a workout. It’s a blend of acrobatics, yoga, and healing touch. It builds genuine trust between people and turns fitness into a sport instead of a boring gym routine. In this guide, we explain what acro yoga really is, its three different styles, its science-based benefits, how beginners can get started safely, and answer the most common questions. What is acro yoga? Acroyoga is a partner-based practice built on three pillars: Acrobatics – physical lifts, balance, and dynamic movement Yoga – breath control, focus, and body awareness Thai massage healing, therapeutic touch used to conclude a practice session In a typical pose, one person (the base) lies on the ground and supports another (the flyer), who balances on their hands and feet in the air. A third person, the spotter, stands nearby to prevent falls and guide the flyer safely in and out of poses. Just as the five elements of nature earth, water, fire, air, and space, known as the Panchatattva work together to create balance in the universe, acroyoga combines strength, breath, trust, and connection to create balance between two or more bodies. The Three Styles of Acro Yoga (Most Blogs Skip This) Most articles treat Acro Yoga as one single activity, but practitioners actually train in three distinct branches: Style What It Focuses On Best For Solar Practice Dynamic acrobatics, lifts, washing machines, standing acrobatics Building strength and confidence Lunar Practice Slow, therapeutic Thai-massage-based flows and stretches Relaxation and deep trust-building Acrobatic (Circus) Practice High-level tricks, hand-to-hand balancing, pyramids Advanced practitioners and performers It’s important to know this difference because a beginner acro yoga class almost always focuses on solar and lunar practice first acrobatic circus-style tricks come much later, often after months of consistent training. A Brief, Honest History Acro yoga was officially developed in San Francisco in the early 2000s, thanks largely to Jason Nemer and Jenny Sauer-Klein, who co-founded Acro Yoga International in 2003. They combined contact improvisational dance, Thai massage, and yoga philosophy to create a structured practice with its own vocabulary of pose names, hand gestures, and safety protocols many of which are still taught in certified teacher training today. Why is acro yoga so popular right now? People are choosing acro yoga because it offers something that a treadmill or solo yoga mat can’t real human connection. In a world where most of us interact through screens, acroyoga requires eye contact, physical confidence, and constant verbal communication. It’s fun, social, and truly makes people feel alive. Proven Benefits of Acro Yoga 1. Builds Functional, Whole-Body Strength The base primarily loads the legs, glutes, and shoulders (often with 100% of the flyer’s body weight above the head in poses like High Flying Whale). The flyer relies almost entirely on core and postural strength to remain stable. This type of load-bearing, multi-joint work builds functional strength that translates directly into everyday movement unlike isolated gym exercises. 2. Sharpens Balance and Proprioception Balancing on a moving human base (not a fixed floor) forces your nervous system to constantly make small adjustments. Studies on partner-balance training show that this type of proprioceptive challenge improves reaction time and body awareness faster than static balance work alone. 3. Builds Trust and Communication Skills Acro yoga cannot be done silently. The base and flyer use the same vocabulary of verbal cues (ready, down, coming out) before each change. This consistent, structured communication is one reason why many corporate team-building programs and couples workshops now use acro yoga as a trust exercise. 4. Reduces Stress Through Breath and Touch Like traditional yoga, acro yoga uses ujjayi-style breathing to maintain calm under physical load. Add therapeutic Thai massage at the end of the session, and the parasympathetic nervous system (your rest and digest mode) is activated, which lowers cortisol and reduces anxiety. 5. Builds Real Confidence Even rising a few inches off the ground triggers a natural fear response. Learning to breathe with that fear, trusting your ground, and holding a pose builds a special kind of confidence that translates to other areas of life public speaking, risk-taking, and decision-making. 6. Builds Real Community Acro yoga jams informal open practice sessions in parks are a key part of the culture. Unlike solo gym sessions, you can’t avoid meeting people; poses require a partner, so jams naturally create a supportive, non-judgmental community. 7. Improves flexibility without static stretching Regular practice opens the hips, shoulders, and hamstrings through active, weight-bearing stretches, rather than passive holds, which some practitioners consider more effective for long-term flexibility. Who Should Try Acro Yoga (and Who Shouldn’t) Acroyoga welcomes all body types, ages, and fitness levels you don’t need to be flexible, thin, or yoga-fit to get started. Bases are often chosen for stability and a lower centre of gravity, not size, and flyers are chosen for core control, not weight. However, you should consult a doctor before starting if you: Beginner Poses to Start With Bird Pose (Front Bird) – The flyer lies face down on the base’s feet, arms outstretched. Throne Pose – A supported seated pose, an ideal first pose for new couples. Front Plank – The flyer planks on the base’s feet. Star Pose – The flyer balances on the base’s feet, arms and legs wide apart. Always learn these poses from a certified instructor before attempting anything high or too dynamic. How to Start Practising Acro Yoga Safely Find a certified class or local jam search Acro Yoga Jam near me, most cities have free weekend park sessions. Common myth: Acro yoga is only for couples. 1. Is Acro Yoga safe for beginners? Yes. Acro Yoga is safe for beginners when

Have you ever laughed so hard at something silly that your stomach ached, only to feel lighter the rest of your day afterward? There’s real science behind why laughing makes us feel good. And there’s an entire practice built around it called laughter yoga. If you’ve never heard of it, you’re not alone. Many people hear the term and think it’s some kind of joke, or maybe a yoga class where the teacher tells funny stories. It’s nothing like that. Laughter yoga is a genuine wellness practice that combines simple laughter exercises with deep breathing, and it’s been helping people around the world feel calmer, healthier, and more connected for over two decades. Let’s talk about what it really is, how it works, and why it might be beneficial to try it, even if you think you’re too serious for it. What exactly is laughter yoga? Laughter Yoga was founded in 1995 by Dr. Madan Kataria, a Mumbai-based physician. He had read research showing that laughter has real health benefits, such as reducing stress hormones, boosting immunity, and improving mood. But he noticed something interesting: You don’t actually need a joke or a funny situation to reap these benefits. Your body can’t distinguish between genuine laughter and laughter you deliberately initiate. So he designed a practice in which people laugh intentionally, in groups, using simple, fun exercises. Within a few minutes, the laughter usually becomes genuine. It starts as acting and almost always turns into the real thing. That’s the heart of laughter yoga. It’s not about humor. It’s about deciding to laugh and allowing your body and mind to follow suit. The yoga part comes from breathing. Most sessions combine laughter exercises with yogic breathing techniques, which is why it’s sometimes called laughter therapy or laughter exercises. You move, you breathe deeply, you laugh, and you reset. How does a laughter yoga session actually work? If you’re attending a session for the first time, here’s a rough outline of what you can expect. It usually starts with clapping and chanting. Something simple like ho ho ha ha ha while clapping. It sounds strange, and that’s the point. It loosens you up before you start laughing. Then come the laughter exercises. These are short, fun activities where people pretend to laugh in different situations. For example, phone laughter, where you pretend you’ve just received the funniest call. Or lion laughter, where you stick out your tongue and laugh out loud at the same time. Each exercise lasts just a minute or two. Deep breathing is also done in between. After a round of laughter, the group takes a slow, deep breath. This is important. It calms the nervous system and prepares you for the next round. It usually ends with laughter meditation. Everyone sits or lies down and just laughs without any structure, letting it flow naturally. By this point, most people are genuinely laughing, not because something is funny, but because their bodies have caught the rhythm.  A full session usually lasts between 20 to 45 minutes. No mats, no flexibility, no special clothes needed. Anyone can do it, including people who think they have never been good at yoga. Why Laughter Yoga Works So WellThis is the part people are usually most curious about. How can fake laughing turn into real benefits? The answer is in your body’s chemistry. When you laugh, even on purpose, your brain releases endorphins, the same feel good chemicals released during exercise. Your stress hormone, cortisol, drops. Your heart rate increases slightly and your oxygen intake improves, similar to a short cardio workout.There is also a social piece to this. Laughter is contagious. When you are in a room full of people laughing together, even if it started as an exercise, your brain mirrors what it sees. This is why group laughter yoga sessions tend to feel more powerful than laughing alone.Many people who practice laughter yoga regularly report: It is worth saying clearly that Laughter Yoga is not a replacement for medical or mental health treatment. But as a daily practice to manage everyday stress, it has earned a strong reputation, and it is backed by ongoing research in the fields of psychology and wellness. What Does Science Say About Laughter Yoga? This is where things get genuinely interesting, because Laughter Yoga is not just a feel good idea. Researchers have actually studied what happens inside the body when people laugh, real or simulated, and the results back up what practitioners have been saying for years.Reduced cortisol levels. Cortisol is your body’s main stress hormone. Studies on laughter therapy have found that sessions of simulated laughter can lower cortisol levels measurably, sometimes within a single session. Less cortisol in your system generally means less of that tense, on edge feeling that builds up during a stressful day.Increased endorphins. Endorphins are your brain’s natural painkillers and mood lifters. They are the same chemicals released during exercise, which is part of why a laughter yoga session can leave you feeling like you just had a light workout, even though all you did was laugh and breathe.Better mood and reduced symptoms of low mood. Several small clinical studies, including ones conducted with older adults and with people managing workplace stress, have shown improvements in mood scores after regular laughter yoga practice. The effect is not instant or permanent on its own, but it builds with consistency, much like meditation or exercise. Improved social bonding. Laughing in a group activates mirror neurons, the same brain cells responsible for empathy and connection. This is likely why people often describe laughter yoga sessions as feeling more bonding than expected, even among strangers who just met that day.None of this means laughter yoga is a cure for anything serious. But as a low risk, zero cost practice with measurable effects on stress hormones and mood, it has earned a legitimate place in modern wellness research, not just in yoga folklore. Who Can Practice Laughter Yoga? Almost anyone. That

Anger is a common human emotion. Everyone experiences anger at times. It’s not wrong to feel angry. But when anger starts to control you, instead of controlling it, problems begin. It can harm your relationships, your health, your work, and your peace of mind. This is where yoga and anger management come together as a simple, natural, and effective solution.In today’s busy world, stress, work pressure, traffic, financial problems, and family issues make people irritable. Many people look for quick fixes like medication, or they simply try to suppress their anger. But suppressing anger doesn’t solve the problem. It only builds up pressure inside, like a soda bottle that’s repeatedly shaken. One day, it explodes. That’s why more and more people are returning to one of our oldest and simplest practices: yoga. In this detailed blog, we’ll explain in very simple English how yoga and anger management work together, how yoga helps calm anger, and what you can do step-by-step starting today. What exactly is anger? Before we talk about yoga and anger control, let’s first understand anger in simple terms. Anger is your body’s way of reacting to a threat, disappointment, insult, or something that feels wrong. When you get angry, your brain sends a signal to your body that says danger or problem. This is called the fight-or-flight response. Your body then prepares to fight back or flee. When you get angry, here’s what happens inside your body: This reaction was very useful for early humans, who had to fight or flee wild animals. But in today’s world, this same reaction is triggered by small things a nasty comment, heavy traffic, a difficult boss, or a fight with a loved one. Because we can’t fight or run away from these modern problems, the energy of anger remains trapped within the body. Over time, this leads to stress, tension, and health problems. The Real Problem: Uncontrollable Anger Anger itself is not the enemy. The real problem is uncontrollable anger—anger that occurs too often, too intensely, or lasts too long. When this happens repeatedly, it can lead to: This is why many people are learning yoga and anger management techniques, rather than simply trying to suppress their emotions or react without thinking. Why yoga works so well for anger Yoga is more than just stretching or difficult poses. It’s a complete system that brings together the body, breath, and mind. This is why yoga and anger management fit so well together yoga doesn’t just calm you down for a few minutes; it gradually retrains your entire nervous system to be calm. Let’s look at how yoga works on anger, step by step, in simple terms. 1. Yoga calms your nervous system. Your body has two main modes. One is called the sympathetic nervous system, or fight-or-flight mode. This is the mode your body is in when you’re angry, scared, or stressed. The other is called the parasympathetic nervous system, or rest-and-relax mode. This is the mode your body is in when you feel calm, safe, and relaxed. Yoga, through slow movements and deep breathing, gradually shifts your body from fight-or-flight mode to rest-and-relax mode. This is a real, physical change within your body, not just a feeling. That’s why, even after 10-15 minutes of yoga, you often feel calm, light, and clear in your mind. 2. Yoga Increases Self-Awareness One of the biggest reasons people get angry is that they don’t notice it until it becomes overwhelming. Regular yoga practice trains your mind to become more aware of your body, your breath, and your thoughts. With this awareness, you start to notice the small warning signs of anger early a tight jaw, a rapid heartbeat, a feeling of heat in your chest. Once you notice these signs early, you have the opportunity to pause before reacting. This pausing is the real secret to good anger management. 3. Yoga Reduces Stored Tension in the Body Have you ever noticed that when you’re angry or stressed, your shoulders become stiff, your neck stiff, or your jaw clenched? This is because anger and stress don’t just reside in your mind they’re stored as tension in your muscles. Yoga postures gently stretch and loosen these tight areas. As physical tension is reduced, your mind also feels lighter. This is why people often feel emotionally better after a yoga class, even if they haven’t discussed their problems at all. 4. Yoga Balances Your Hormones When you practise yoga regularly, it helps reduce cortisol, your body’s main stress hormone. Additionally, yoga helps increase serotonin and other feel-good chemicals in your brain. Over weeks and months, this hormonal balance plays a major role in reducing how quickly and intensely you get angry. 5. Yoga Improves Your Sleep Poor sleep can make anyone more irritable and short-tempered. Yoga, especially light practice in the evening, helps calm the nervous system before bed, leading to deeper and more restful sleep. Better sleep means better control over your emotions the next day. The Connection Between the Five Elements and Anger According to ancient Indian belief, our body and mind are composed of five basic elements, collectively called the ‘five elements’ earth, water, fire, air, and space. When these five elements are in balance within us, we feel calm, stable, and content. But when there is an imbalance, especially when the fire element is too high, it often manifests as anger, impatience, and irritability. Yoga directly works to bring these five elements back into balance. Slow, grounding poses connect you to the earth element and make you feel stable. Deep breathing exercises balance the air element and clear your mind. Cooling breathing techniques calm the excess fire element that causes heat and anger. This is one of the profound reasons why yoga and anger management are so closely connected in the Indian tradition yoga doesn’t just calm your mind for a moment; it works to restore balance within you at a much deeper, elemental level. Best Yoga Poses for Anger Management

Your Attractive Heading This is the simplest definition of fitness. But the true meaning of fitness goes much deeper than what’s in the dictionary. Most people think fitness is just about a flat stomach or big muscles. This isn’t true. Fitness is a state of complete well-being your body, your mind, and your daily energy, all working together. What is fitness? When people ask, What is fitness? they usually picture a gym or a diet plan. But fitness is much more than that. It’s your body’s ability to handle daily physical demands walking, climbing stairs, lifting objects, working long hours without quickly tiring. A person with good health and fitness: Fitness experts divide physical fitness into specific, measurable components. Understanding these components of fitness helps you pinpoint where to improve. 1. Muscular Strength: This is the force your muscles can generate how much weight you can lift or push. Strong muscles protect your joints and help with everyday tasks like carrying groceries or carrying your child. 2. Cardiorespiratory Fitness: Also called cardiovascular endurance, this measures how well your heart and lungs oxygenate your body during activity. Good cardiorespiratory fitness means you can walk, run, or climb without panting. 3. Flexibility: Flexibility measures how well your joints and muscles function throughout their range of motion. Good flexibility reduces the risk of injury and keeps your body agile as you age. 4. Muscular Endurance: This is different from strength. Endurance measures how long your muscles can work before tiring like doing multiple reps of squats or standing for a long time. 5. Body Composition This measures the ratio of fat to muscle in your body. It’s a better health marker than just weight, because two people can weigh the same but have very different fitness levels. These five components together form the foundation of physical fitness. But true fitness doesn’t end at the physical level. Fitness isn’t just physical. This is where most people go wrong. They think fitness means just going to the gym. But true fitness has many layers, like the ancient Indian concept of Panchatattva where the five elements (earth, water, fire, air, and space) work together to create balance in nature. Similarly, complete fitness is achieved when different parts of your life come together in balance. Physical fitness: strength, flexibility, stamina, and a healthy heart, as mentioned above. Mental fitness A calm, focused mind that can handle everyday pressures without becoming overwhelmed. Mental fitness improves decision-making and reduces anxiety. Emotional fitness: The ability to understand and manage emotions, maintain balance, and build healthy relationships. Social fitness: Humans are social beings. Spending time with family and friends benefits both mental and emotional health, and loneliness can secretly harm fitness levels. Nutritional fitness: What you eat directly impacts your energy, immunity, and recovery. Fresh, balanced food promotes all-round fitness. When these five elements work together like the five elements balance nature a person becomes truly fit, not just externally but also internally. Why Fitness Matters Many people embark on a fitness journey without understanding what fitness really means. They join a gym, buy supplements, or follow a strict diet to achieve quick results. This typically leads to two problems: They give up quickly because visible results take time. They focus solely on appearance and ignore real health markers like endurance, flexibility, and mental wellness. Once you understand fitness as a holistic lifestyle not a one-time task you naturally develop habits that last. You stop chasing shortcuts and start building long-term health. The Importance and Benefits of Fitness Understanding the importance of fitness helps you stay motivated in the long run. A regular, healthy lifestyle actually gives you the following: More energy for work and family throughout the day Fitness isn’t just an investment in your appearance. It’s an investment in your overall health and quality of life. Easy ways to improve your daily fitness You don’t need a fancy gym or expensive equipment to improve your fitness. Small, regular habits make the biggest difference over time. Myth 1: Fitness doesn’t necessarily mean being thin. A person can be thin but still have low stamina or weak muscles. Body composition matters more than just weight. Myth 2: Only gym workouts matter. Walking, dancing, gardening, and household chores also improve physical fitness and muscle endurance. Myth 3: Fitness requires a lot of time. Even 20-30 minutes of activity daily can make a significant difference in a few months. Myth 4: Fitness is only for young people. Fitness matters at all ages. Older people often need it more to remain independent and maintain flexibility and strength. Final Thoughts The meaning of fitness goes far beyond a six-pack or a number on the weighing scale. It’s the balance between physical strength, mental clarity, emotional stability, and social connection much like the five elements of panchtatva balance the natural world. When these parts work together, you experience true wellness: strong, energetic, and genuinely healthy, inside and out. Start small. Add one healthy habit at a time. Over weeks and months, these small, consistent steps will build a fitter, stronger, and more balanced version of you. 1. What is the simple meaning of fitness? Fitness means having the physical, mental, and emotional ability to perform daily activities efficiently, without excessive fatigue, while maintaining good overall health. 2. What are the main components of fitness? The main components of fitness are muscular strength, cardiorespiratory fitness, flexibility, muscular endurance, and body composition. 3. Is fitness only about exercise? No. Physical fitness is one part of it, but true fitness also includes healthy nutrition, quality sleep, mental wellness, and strong social relationships. 4. Why is fitness important for a healthy lifestyle? Fitness improves energy levels, strengthens immunity, reduces disease risk, boosts mental clarity, and helps you live a longer, more active, and happier life.

Camel Pose Yoga: Benefits, Steps & Beginner Guide  Have you ever felt stiff after sitting at a desk all day? Or perhaps your back feels tight and your chest feels constricted? If so, Camel Pose yoga might be right for you. Camel Pose (Ustrasana) is a kneeling backbend in which you bend your spine and walk your hands toward your ankles. It opens the chest, stretches the front of the body, strengthens the back, and improves posture and breathing. Beginners should hold it for 15-20 seconds and always warm up first. Camel Pose, also known as Ushtrasana in Sanskrit (Ushtra means camel), is one of the most effective backbends in yoga. It looks simple, but it works multiple parts of your body simultaneously the spine, chest, hips, and even your breath. In this guide, we’ll explain Camel Pose yoga in simple terms, based on the principles of true yoga teaching, so even a complete beginner can do it safely. I’ve practiced and taught backbends for years, and Camel Pose is one of the poses I ask about the most especially because it looks difficult but is actually quite easy to do once you understand the correct form. Let’s break it down. Quick Facts About Camel Pose Yoga Detail Information Sanskrit name Ustrasana Pose type Kneeling backbend Difficulty level Intermediate Main body parts worked Spine, chest, shoulders, hip flexors, thighs Best time to practice Mid or late in a yoga session, after warm-up Average hold time 15–30 seconds Avoid if you have Back injury, high/low blood pressure, migraine, neck pain What is Camel Pose Yoga? Camel Pose is a kneeling backward-bending yoga pose in which you bend your spine backward and reach your hands toward your ankles. The shape of this pose resembles the hump of a camel, hence its name. This pose opens your chest, stretches the front of your body, and strengthens your back muscles. It’s usually done in the middle or late part of a yoga class because the spine needs to be warmed up before attempting such a deep backbend. Camel Pose isn’t just a physical stretch it also has an emotional aspect. Many yoga teachers say it helps release tension accumulated in the chest and shoulders. When you open your heart in this pose, you may feel a sudden emotional surge. This is a common and normal reaction; nothing to worry about. The Meaning Behind Camel Pose In yoga philosophy, the human body is considered a reflection of nature. This concept is called Panchtatva, which means the five elements earth, water, fire, air, and space. Camel Pose is closely connected to the element of space, as it opens the chest cavity and creates more space for breath and energy to move freely. This is why Camel Pose can feel so freeing once your body gets used to it. Muscles that Camel Pose works Understanding what happens inside your body during Camel Pose helps you practice it more safely and effectively. Muscle Group What Happens Hip Flexors Neck Muscles Gently lengthen if the head bends backward. How to Do Camel Pose Step by Step Camel pose, a yoga pose, offers real, noticeable benefits for both body and mind. Here’s a closer look. 1. Opens the Chest and Lungs This pose fully stretches your chest muscles, allowing you to breathe deeply. It’s especially beneficial for those who sit for long periods of time and have a hunched and closed posture. 2. Improves Spinal Flexibility Regular practice of Camel Pose keeps the spine flexible. It reduces stiffness and supports the natural curve of the back over time. 3. Strengthens Back Muscles This backbend actively works the lower back, shoulders, and glutes. With consistent practice, it builds strength that supports better posture throughout the day. 4. Stretches the Front Body This pose stretches your abdominals, hip flexors, thighs, and neck making it helpful for those struggling with stiffness from sitting too much. 5. Boosts Confidence and Mood Because Camel yoga opens the heart center, it is known to help reduce accumulated emotional tension. Many practitioners report feeling calmer and more confident after regular practice. 6. Aids Digestion Gentle stretches in the abdominal area can help massage the internal organs, which may improve digestion over time. 7. Improves Posture If you spend hours on your phone or laptop, your shoulders may tend to hunch forward. Camel Pose helps counteract this by actively opening the chest and shoulders in the opposite direction. Who Shouldn’t Do Camel Pose? Camel Pose is powerful, but it’s not right for everyone. Avoid or modify this pose if you have the following conditions: Insomnia Pregnancy (practice only under the guidance of a trained instructor) If you have any existing health problems, always consult a doctor or certified yoga teacher before attempting Camel Pose. Tips for Beginners If you’re new to Camel Pose, these simple tips will make your practice easier and safer: Use props. Yoga blocks near your ankles help you reach the pose without overexerting yourself. Warm up first. Never attempt Camel yoga with a cold body. A few rounds of cat-cow stretch or sun salutations first make a big difference. Engage your core. A strong, active core protects your lower back during backbends. Breathe slowly. Deep, steady breathing relaxes your muscles and allows you to go deeper and deeper naturally, without straining anything. Don’t force it. Flexibility develops over time. Never put your body through pain a gentle stretch is fine, but not intense pain. Relax after the pose. Always perform Child’s Pose after Camel Pose to relax and unwind your spine. Common Mistakes to Avoid Small mistakes can negate the benefits of Camel yoga or cause discomfort. Keep these things in mind: Bending the lower back: Instead of bending only from the lower back, lift the chest first and lengthen the entire spine. Lowering the head too quickly: This can strain the neck. Lower your head back slowly, and only when comfortable. Breathing: Breathing should be smooth and continuous throughout the pose, never

Have you ever noticed that people who practice yoga regularly have naturally glowing skin? No expensive creams. No salon treatments. Just regular practice and beautiful, radiant skin that looks healthy from the inside out. The truth is, yoga for a glowing face is one of the most powerful and completely free methods you can use for better skin. It works from the inside out improving blood flow, reducing stress, flushing out toxins, and balancing hormones. And the results are real. In this blog, you’ll learn why yoga gives you glowing skin, the 10 best yoga postures for a glowing face, and an easy daily routine you can start today even if you’re a complete beginner. Why does yoga give you glowing skin? Before we get into the poses, it’s important to understand why yoga is so beneficial for skin health. Your skin is a direct reflection of what’s happening inside your body. Here are the main reasons why yoga really works for glowing skin: 1. Improved Blood Circulation: When you do yoga especially inverted poses where your head is lower than your heart fresh, oxygen-rich blood reaches your face. This delivers nutrients to your skin cells and gives you that natural, healthy glow. 2. Reduced Stress: Stress is one of the biggest causes of dull skin, acne, and premature aging. Yoga reduces cortisol (your stress hormone), which means less inflammation, fewer breakouts, and calmer skin. 3. Lymphatic Drainage: Certain yoga postures help move lymphatic fluid through your body. This flushes out toxins and reduces swelling especially around the eyes and jawline. 4. Better Sleep: Yoga especially evening yoga improves your sleep quality. And good sleep is when your skin actually repairs itself. Better sleep means better skin; that’s it. 5. Better Digestion Your gut health reflects on your face. Yoga poses that gently massage your organs like twists and forward folds aid digestion and help clear out toxins that cause acne and uneven skin tone. Once you understand these five reasons, you’ll see why yoga for glowing skin is far more effective than just applying another cream on the surface. The 10 Best Yoga Poses for a Glowing Face Here are the 10 most effective yoga poses for glowing skin. They’re listed from the most powerful to the most beginner-friendly, so you can start at your comfort level and progress gradually. 1. Sarvangasana Shoulder Stand This is often called the “Queen of Poses” for skin glow, and for good reason. Shoulder Stand is completely inverted meaning your entire body is turned upside down which directly directs blood flow to your face and scalp. How to do it: 2. Halasana Plow Pose Plow Pose follows Shoulder Stand and is one of Ayurveda’s most popular anti-aging poses. It nourishes the face and scalp with blood and is believed to slow visible signs of skin aging. How to do it: 3. Uttanasana Standing Forward Bend This is the easiest inversion posture in yoga and one of the best poses for quick skin glow. As your head drops below your heart, gravity automatically pulls blood toward your face. This also instantly calms the nervous system. How to do it: Stand upright with your feet hip-width apart. Take a deep breath, then bend forward from your hips. Keep your head heavy. Hold your elbows or relax your arms. Stay in this pose for 30 to 60 seconds, breathing slowly and deeply. Skin benefits: Instant glow, reduced facial puffiness, and smoothed stress lines. 4. Adho Mukha Svanasana Downward Facing Dog This most popular yoga pose is also one of the best for glowing skin. As a partial inversion, Downward Dog maintains a constant flow of blood toward your face throughout your practice. It also reduces tension in the neck and shoulders, which often leads to facial stiffness. How to do it: 5. Bhujangasana Cobra Pose Cobra Pose opens the chest, relieves back tension, and most importantly for the skin stimulates the adrenal glands. These glands regulate your cortisol levels. Lower cortisol means less stress-related acne and clearer, calmer skin. How to do it: 6. Matsyasana Fish Pose Fish Pose stretches and stimulates the thyroid gland in your neck. Your thyroid controls hormones that directly impact skin health so when it’s functioning well, your skin tone becomes more even, breakouts are reduced, and your complexion looks naturally fresh. How to do it: Lie on your back with your legs extended. Press your forearms and elbows on the floor and lift your chest upward. Slowly tilt your head back so that the crown rests lightly on the floor. Hold this pose for 15 to 30 seconds, breathing from your chest. Skin Benefits: Balances hormones, improves skin tone, and reduces breakouts. 7. Trikonasana Triangle Pose Triangle Pose opens the chest and lungs wider, significantly improving oxygen supply throughout your body. More oxygen reaching your skin cells means brighter, more radiant skin. It also supports the functioning of the liver your body’s main detox organ for clear skin. How to do it: Stand with your feet about four feet apart. Extend your arms to shoulder height. Rotate your right leg 90 degrees and reach your right hand toward your shin or the floor. Raise your left arm straight up to the ceiling and look up. Hold for 30 seconds on each side. Skin benefits: Detoxifies the body and improves complexion. 8. Ushtrasana Camel Pose Camel Pose is a deep backbend that stimulates the thyroid, improves blood circulation in the neck and face, and stretches the entire front of your body. It also provides significant anxiety relief, making it great for stress-related skin problems like acne and eczema flare-ups. How to do it: Kneel with your hips directly over your knees. Place your hands on your lower back for support. Slowly bend backward and open your chest toward the ceiling. For a deeper version, reach your hands behind you to grasp your ankles. Hold for 20 to 30 seconds and slowly rise while breathing. Skin benefits: Clear jawline, glowing neck,