Yoga postures and benefits

Yoga Benefits | How To Build Body By Yoga Asanas

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definition of everyday life has gone

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through a drastic change in the 21st

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century stress tension work pressure one

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or more of these words definitely

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feature in an average person’s

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description of his everyday life our

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attempt is to bring succour to your

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everyday life by introducing you to an

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array of activities and knowledge that

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would give you strength both physical

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and mental to better face the myriad

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problems of urban 21st century lifestyle

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so join us and let go

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the Lego series is proud to present its

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first and unique offering yoga this yoga

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series has been created under the

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guidance of our esteemed yoga chharia

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mr. Avinash Tiwari yoga cherita body has

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been practicing yoga and conducting

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research on his benefits for the past 40

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years he conducts numerous yoga training

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sessions throughout India so let’s join

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the ranks of his many followers and

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start our journey on the road to fitness

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and well-being with yoga

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you

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Oh

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discuss your exercise plans with your

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doctor or other health care provider

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before starting on these exercise

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regimens

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there’s a common misconception that yoga

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is good for meditation keeping fit but

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not for bodybuilding or a good physique

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this in actuality is far from the truth

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yoga actually describes asanas that

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build up muscles turn up your physique

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and keep your body perfectly fit and

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flexible besides if you already ain’t a

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weight training by combining yoga with

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your exercise regimen you can avoid the

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pitfalls that come along with it like

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stiffness of muscles your overall body

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muscle stress and increased

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cardiovascular pressure so let’s explore

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the world of yoga and its ways of

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attaining a perfect body combining yoga

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with your weight training program helps

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you keep mentally fit calm and tension

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free yoga also helps us keep our breath

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controlled and strengthens our

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respiratory system thus increasing our

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stamina yoga also keeps your body and

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muscles flexible thus reducing the

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chances of muscle damage during heavy

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weight training schedules the yoga

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techniques described in this video help

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you build up all those individual sets

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of muscles that you need for not just a

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great body but to achieve complete

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fitness without the inherent risks

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associated with regular weight training

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programs

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so opossum

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where weight bands on your wrists and

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ankles start with smaller weights and

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gradually increase the weights as you

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build up your muscles and fitness lie

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down on your stomach

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place your hands palms up below your

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body with your palms supporting your

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thumb while taking a deep breath in

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raise your right leg as high as you can

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hold your breath and your leg in this

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position for as long as you can bring

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your leg down slowly releasing your

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breath at the same time repeat the same

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now with your left leg control your

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breath keep your movements as slow as

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you can while raising and lowering your

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legs breath control is a vital part of

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all yoga asanas so keep your breath as

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controlled as you can breathing in raise

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both your legs off the ground as high as

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you can hold in this position for as

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long as you can sustain your breath

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bring your legs down slowly while

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exhaling this asana strengthens your

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back abdominal your leg muscles and the

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hip joints

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condoisseur

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where weight bands on your wrists and

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ankles start with smaller weights and

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gradually increase the weights as you

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build up your muscles and fitness lie

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down on your side support your head with

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your hand and keep it raised above the

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ground now keeping your legs straight

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raise it as high as you can bring it

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down slowly repeat the steps

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repeat these steps with the other leg

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changing your position and lying down on

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your other side now lie down on your

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back and then raise your left leg

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straight up in the air hold in this

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position for as long as you can

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repeat this step with your right leg

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you

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lying down on your back raise both legs

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off the ground straight up in the air

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keep your feet together lower your legs

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slowly

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you

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ah

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Holland Korea

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lying down on your back

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wearing wait belts on your wrists and

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ankles raise your legs slowly while

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spreading them outwards bring them

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together straight up in the air and

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lower them slowly on the ground repeat

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these steps the next part of this asana

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is performed by raising both your legs

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off the ground and moving your legs in a

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cycling motion keep your legs moving in

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the air slowly as if you are pedaling a

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bicycle

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now keep both your legs together on the

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ground and raise your left leg and bend

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it first at the knee and lift it

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straight up in the air bring your leg

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back down on the ground keeping it

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straight repeat the steps with your

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right leg now raise your leg straight up

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in the air and then folding it at the

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knee bring it back down and then

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straighten your leg on the ground repeat

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with the other leg

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lift both your legs up together and

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repeat the same steps now lie down on

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your back and bending your knees place

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your feet flat on the ground bring your

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hands over your chest and hold them

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together raise your body and try to

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touch your nose to your knees next clasp

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your hands behind your head and raising

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your body try to touch your left elbow

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to your right knee repeat the same steps

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and try to touch your right elbow to

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your left knee keep your knee firmly

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planted flat on the ground and your

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knees lock together

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katti bellossom

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where weight bands on your wrists and

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ankles lie down on your back fold your

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arms across the chest bend your legs and

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keep your feet placed flat on the ground

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raise your head and body off the ground

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and hold in this position lower your

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body back on the ground slowly

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of Caza knows

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where weight bands on your wrists and

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ankles start with smaller weights and

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gradually increase the weights as you

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build up your muscles and fitness lie

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down on your stomach keep your chin up

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and spread your hands up straight out in

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front of you slowly raise your right

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hand and left leg off the ground and

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hold in this position repeat these steps

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with your left hand and right leg now

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lift both your hands and legs together

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off the ground

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– Posadas

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sit down in the lotus position and raise

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your hands straight up above your head

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and bring them down slowly from the

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sides keeping them straight repeat these

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steps next raise your hands from the

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sides straight above your head and then

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bring them down straight in front

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you

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alternate with raising your hands from

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in front of you and from the sides

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keep your arms straight in front of you

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parallel to the ground

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spread them as far apart as you can

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puffing your chest out bring them back

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slowly repeat the steps

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you

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keep your hands in front of you palms up

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raise your hands slowly keeping them

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together and your elbows straight up

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take your hands behind your head bring

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your hands back down again

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raise your hand slowly from the sides

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and take them straight above your head

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bring them down straight in front of you

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repeat the steps

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you

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bootcut Isana

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sit in the lotus position carrying a

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weight rod on your shoulders and placing

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your hands on the rod twist your torso

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alternately to the left and to the right

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bend sideways alternately keeping it

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back straight do not bend forwards

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watch piss off

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hold the weight rod tucked into your

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elbows behind your back and place your

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hands on your stomach bend your spine

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backwards and puff your chest out well

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inhaling

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nyah

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sit down cross-legged on the floor close

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your eyes and raise your right hand and

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place the elbow of your right hand on

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the palm of your left hand

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hold your breath and close right nostril

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with your thumb and inhale deeply

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through the other

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close your left nostril with the second

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and third fingers of your right hand and

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inhale deeply through the other

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bring the first finger of your right and

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the thumb together close your left

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nostril with the second and third

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fingers of your right hand and inhale

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deeply through the other hold your

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breath and close the other nostril with

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your thumb exhale through your left

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nostril repeat the steps for five

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minutes

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inhale through your left nostril close

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both the nostrils and hold your breath

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as long as you can

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open your right nostril and exhale

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close both your nostrils open your right

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nostril and inhale long and deep close

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both the nostrils and hold open your

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left nostril and exhale repeat these

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steps for five minutes

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pranayama is the most vital and integral

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part of any yoga regimen as it calms

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your mind and the deep breathing

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cleanses your system and brings you

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health and vitality by regulating the

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vital life force in your body

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salabhasana helps in weight reduction

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tightening of the hamstring muscles for

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thighs and reducing back and shoulder

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pain salabhasana also aids in the

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balance of the lumbar region perform

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this asana 20 times

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coned asana strengthens the hip muscles

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it also helps to ease back pain it

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strengthens and tones thigh and waist

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muscles to perform this asana 20 times

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PUD chelyn kriya builds up the gluteus

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maximus muscles strengthening the

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hamstring and makes the knees stronger

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helps in reducing fat around the waist

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and abdominal areas it reduces back pain

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and strengthens your back muscles

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perform this asana 20 times the cut big

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balasana pups in weight reduction and

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eases back pain perform this asana ten

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times the knob hosana helps in quick

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weight reduction it reduces back pain

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and strengthens your back muscles the

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knob hosana also reduces cervical pain

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and keeps heart and kidney related

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00:23:08,060 –> 00:23:11,000
problems away perform this asana 20

274
00:23:11,000 –> 00:23:11,510
times

275
00:23:11,510 –> 00:23:15,500
Plus Prasad asana builds up the deltoid

276
00:23:15,500 –> 00:23:18,080
muscles latissimus muscles and is good

277
00:23:18,080 –> 00:23:20,510
for the arms builds up triceps and

278
00:23:20,510 –> 00:23:22,820
biceps it is also very helpful in

279
00:23:22,820 –> 00:23:25,310
expanding the chest muscles perform this

280
00:23:25,310 –> 00:23:29,630
asana 20 times boot-cut asana helps in

281
00:23:29,630 –> 00:23:31,130
reducing fat around the waist and

282
00:23:31,130 –> 00:23:33,770
abdominal areas it reduces back pain and

283
00:23:33,770 –> 00:23:35,930
strengthens your back muscles spine

284
00:23:35,930 –> 00:23:37,910
becomes more flexible and stretches

285
00:23:37,910 –> 00:23:42,110
perform this asana 20 times watch prasad

286
00:23:42,110 –> 00:23:44,810
helps in expanding the chest muscles it

287
00:23:44,810 –> 00:23:47,150
also helps to ease back pain perform

288
00:23:47,150 –> 00:23:49,549
this asana 20 times

289
00:23:49,549 –> 00:23:51,619
pranayama is the most vital and integral

290
00:23:51,619 –> 00:23:54,320
part of any yoga regimen as it calms

291
00:23:54,320 –> 00:23:55,519
your mind and the deep breathing

292
00:23:55,519 –> 00:23:57,470
cleanses your system and brings you

293
00:23:57,470 –> 00:23:59,539
health and vitality by regulating the

294
00:23:59,539 –> 00:24:01,970
vital life force in your body perform

295
00:24:01,970 –> 00:24:05,110
pranayaam for five minutes

296
00:24:08,080 –> 00:24:14,510
sella pasa con Dawson

297
00:24:14,510 –> 00:24:18,020
petulant clear

298
00:24:18,080 –> 00:24:27,100
last night now Kozma past plus Aras

299
00:24:29,669 –> 00:24:35,419
wash puss on runnin

300
00:25:03,860 –> 00:25:06,270
nutritional management for bodybuilding

301
00:25:06,270 –> 00:25:09,420
nutrition and exercise are closely

302
00:25:09,420 –> 00:25:11,390
interrelated factors in body composition

303
00:25:11,390 –> 00:25:14,100
muscular competence and respiratory and

304
00:25:14,100 –> 00:25:16,410
cardiovascular capacity a well-balanced

305
00:25:16,410 –> 00:25:18,270
dietary regimen is a must

306
00:25:18,270 –> 00:25:20,250
along with the appropriate exercise and

307
00:25:20,250 –> 00:25:22,740
yoga regimen for a great body factors

308
00:25:22,740 –> 00:25:24,060
that have to be kept in mind while

309
00:25:24,060 –> 00:25:25,110
planning your diet for bodybuilding

310
00:25:25,110 –> 00:25:27,540
while following the exercise regimen are

311
00:25:27,540 –> 00:25:30,120
the fluid and electrolyte balance has to

312
00:25:30,120 –> 00:25:32,460
be met as exercise depletes body water

313
00:25:32,460 –> 00:25:34,520
through sweating and respiration

314
00:25:34,520 –> 00:25:36,780
electrolytes like sodium and potassium

315
00:25:36,780 –> 00:25:39,330
also have to be replenished to avoid an

316
00:25:39,330 –> 00:25:41,130
imbalance of water and electrolytes

317
00:25:41,130 –> 00:25:43,890
energy requirement increases in a person

318
00:25:43,890 –> 00:25:45,780
exercising and this additional

319
00:25:45,780 –> 00:25:47,190
requirement has to be met through

320
00:25:47,190 –> 00:25:49,410
adequate diet additional protein is

321
00:25:49,410 –> 00:25:51,450
required for repair of damaged muscle

322
00:25:51,450 –> 00:25:53,460
fiber and building of muscle protein

323
00:25:53,460 –> 00:25:55,770
increased energy metabolism creates a

324
00:25:55,770 –> 00:25:58,110
need for more of vitamin B as a result

325
00:25:58,110 –> 00:26:00,480
of exercise the oxidative process in

326
00:26:00,480 –> 00:26:02,460
muscle tissue increases leading to

327
00:26:02,460 –> 00:26:04,680
increased generation of lipid peroxides

328
00:26:04,680 –> 00:26:07,380
and free radicals so vitamins like C E

329
00:26:07,380 –> 00:26:10,440
and B carotene the antioxidants are

330
00:26:10,440 –> 00:26:13,110
required the requirement of calories

331
00:26:13,110 –> 00:26:15,210
increases in the process of bodybuilding

332
00:26:15,210 –> 00:26:17,490
dietary sources for the additional

333
00:26:17,490 –> 00:26:19,770
nutrients required for bodybuilding the

334
00:26:19,770 –> 00:26:21,780
first source of glucose for exercising

335
00:26:21,780 –> 00:26:24,450
muscles is its own glycogen stores the

336
00:26:24,450 –> 00:26:26,220
major source of energy should come from

337
00:26:26,220 –> 00:26:28,590
carbohydrates that is the fuel best

338
00:26:28,590 –> 00:26:30,870
suited for low to moderate activity with

339
00:26:30,870 –> 00:26:33,420
prolonged exercise free fatty acids are

340
00:26:33,420 –> 00:26:35,670
released from adipose stores for uptake

341
00:26:35,670 –> 00:26:38,280
by muscles to be used as fuel a diet

342
00:26:38,280 –> 00:26:41,160
containing 25 to 30% of kilocalories

343
00:26:41,160 –> 00:26:42,900
from fats is recommended

344
00:26:42,900 –> 00:26:45,030
vitamin C prevents fatigue hence

345
00:26:45,030 –> 00:26:47,370
adequate amounts of citric fruits should

346
00:26:47,370 –> 00:26:49,920
be consumed eat more of fresh fruits and

347
00:26:49,920 –> 00:26:52,410
vegetables consume at least 8 to 10

348
00:26:52,410 –> 00:26:53,730
glasses of water throughout the day

349
00:26:53,730 –> 00:26:56,280
include cereals at breakfast with a

350
00:26:56,280 –> 00:26:58,730
fruit preferably banana or chiku add

351
00:26:58,730 –> 00:27:01,410
skim milk powder to milk or milk

352
00:27:01,410 –> 00:27:03,840
beverages eat dried fruits between meals

353
00:27:03,840 –> 00:27:05,790
as they’re high in calories and they are

354
00:27:05,790 –> 00:27:09,410
a good source of vitamins and minerals

355
00:27:19,210 –> 00:27:22,279
salabhasana where wait bands on your

356
00:27:22,279 –> 00:27:24,470
wrists and ankles start with smaller

357
00:27:24,470 –> 00:27:26,000
weights and gradually increase the

358
00:27:26,000 –> 00:27:27,769
weights as you build up your muscles and

359
00:27:27,769 –> 00:27:29,960
fitness lie down on your stomach

360
00:27:29,960 –> 00:27:32,809
place your hands palms up below your

361
00:27:32,809 –> 00:27:34,279
body with your palms supporting your

362
00:27:34,279 –> 00:27:36,889
thumb while taking a deep breath in

363
00:27:36,889 –> 00:27:40,630
raise your right leg as high as you can

364
00:27:40,630 –> 00:27:43,100
hold your breath and your leg in this

365
00:27:43,100 –> 00:27:45,649
position for as long as you can bring

366
00:27:45,649 –> 00:27:47,480
your leg down slowly releasing your

367
00:27:47,480 –> 00:27:50,149
breath at the same time repeat the same

368
00:27:50,149 –> 00:27:52,820
now with your left leg control your

369
00:27:52,820 –> 00:27:55,100
breath keep your movements as slow as

370
00:27:55,100 –> 00:27:57,230
you can while raising and lowering your

371
00:27:57,230 –> 00:28:02,389
legs breathing in raise both your legs

372
00:28:02,389 –> 00:28:04,070
off the ground as high as you can

373
00:28:04,070 –> 00:28:06,289
holding this position for as long as you

374
00:28:06,289 –> 00:28:08,690
can sustain your breath bring your legs

375
00:28:08,690 –> 00:28:12,010
down slowly while exhaling

376
00:28:14,600 –> 00:28:18,150
kondeh sauna where weight bands on your

377
00:28:18,150 –> 00:28:20,340
wrists and ankles start with smaller

378
00:28:20,340 –> 00:28:21,900
weights and gradually increase the

379
00:28:21,900 –> 00:28:23,580
weights as you build up your muscles and

380
00:28:23,580 –> 00:28:26,940
fitness lie down on your side support

381
00:28:26,940 –> 00:28:28,410
your head with your hand and keep it

382
00:28:28,410 –> 00:28:31,140
raised above the ground now keeping your

383
00:28:31,140 –> 00:28:32,730
legs straight raise it as high as you

384
00:28:32,730 –> 00:28:38,580
can bring it down slowly repeat the

385
00:28:38,580 –> 00:28:40,850
steps

386
00:28:51,320 –> 00:28:53,550
repeat these steps with the other leg

387
00:28:53,550 –> 00:28:55,830
changing your position and lying down on

388
00:28:55,830 –> 00:28:58,520
your other side

389
00:28:58,909 –> 00:29:00,940
ah

390
00:29:04,970 –> 00:29:07,970
nothing

391
00:29:10,010 –> 00:29:12,900
now lie down on your back and then raise

392
00:29:12,900 –> 00:29:14,670
your left leg straight up in the air and

393
00:29:14,670 –> 00:29:16,470
hold in this position for as long as you

394
00:29:16,470 –> 00:29:18,710
can

395
00:29:29,980 –> 00:29:33,400
repeat this step with your right leg

396
00:29:33,400 –> 00:29:35,430
ah

397
00:29:39,289 –> 00:29:42,289
No

398
00:29:51,650 –> 00:29:54,150
raise both legs off the ground straight

399
00:29:54,150 –> 00:29:57,940
up in the air keep your feet together

400
00:29:57,940 –> 00:30:01,840
lower you like slowly

401
00:30:12,650 –> 00:30:16,620
Hut chillin crea lying down on your back

402
00:30:16,620 –> 00:30:18,750
wearing wait belts on your wrists and

403
00:30:18,750 –> 00:30:21,809
ankles raise your legs slowly while

404
00:30:21,809 –> 00:30:23,550
spreading them outwards bring them

405
00:30:23,550 –> 00:30:25,050
together straight up in the air and

406
00:30:25,050 –> 00:30:27,690
lower them slowly on the ground repeat

407
00:30:27,690 –> 00:30:29,990
these steps

408
00:30:33,230 –> 00:30:35,260
I

409
00:30:38,710 –> 00:30:40,740
ah

410
00:30:53,759 –> 00:30:56,679
the next part of this asana is performed

411
00:30:56,679 –> 00:30:58,359
by raising both your legs off the ground

412
00:30:58,359 –> 00:31:00,999
and moving your legs in a cycling motion

413
00:31:00,999 –> 00:31:03,429
keep your legs moving in the air slowly

414
00:31:03,429 –> 00:31:06,779
as if you are pedaling a bicycle

415
00:31:13,510 –> 00:31:15,450
I

416
00:31:15,450 –> 00:31:17,479
ah

417
00:31:21,880 –> 00:31:23,860
now keep both your legs together on the

418
00:31:23,860 –> 00:31:25,929
ground and raise your left leg and bend

419
00:31:25,929 –> 00:31:27,970
it first at the knee and lift it

420
00:31:27,970 –> 00:31:30,490
straight up in the air bring your leg

421
00:31:30,490 –> 00:31:32,230
back down on the ground keeping it

422
00:31:32,230 –> 00:31:34,450
straight repeat the steps with your

423
00:31:34,450 –> 00:31:36,690
right leg

424
00:31:39,389 –> 00:31:43,249
I didn’t

425
00:31:45,350 –> 00:31:48,350
none

426
00:31:49,290 –> 00:31:51,320
ah

427
00:31:56,900 –> 00:31:58,820
now raise your legs straight up in the

428
00:31:58,820 –> 00:32:00,559
air and then folding it at the knee

429
00:32:00,559 –> 00:32:02,660
bring it back down and then straighten

430
00:32:02,660 –> 00:32:04,400
your leg on the ground repeat with the

431
00:32:04,400 –> 00:32:06,910
other leg

432
00:32:17,020 –> 00:32:19,590
the

433
00:32:23,040 –> 00:32:25,110
lift both your legs up together and

434
00:32:25,110 –> 00:32:27,950
repeat the same steps

435
00:32:29,040 –> 00:32:31,070
ah

436
00:32:51,800 –> 00:32:54,570
now lie down on your back and bending

437
00:32:54,570 –> 00:32:56,250
your knees place your feet flat on the

438
00:32:56,250 –> 00:32:58,710
ground bring your hands over your chest

439
00:32:58,710 –> 00:33:01,170
and hold them together raise your body

440
00:33:01,170 –> 00:33:05,060
and try to touch your nose to your knees

441
00:33:13,010 –> 00:33:15,750
next clasp your hands behind your head

442
00:33:15,750 –> 00:33:17,910
and raising your body try to touch your

443
00:33:17,910 –> 00:33:20,610
left elbow to your right knee repeat the

444
00:33:20,610 –> 00:33:22,680
same steps and try to touch your right

445
00:33:22,680 –> 00:33:25,200
elbow to your left knee keep your knee

446
00:33:25,200 –> 00:33:26,970
firmly planted flat on the ground and

447
00:33:26,970 –> 00:33:30,140
your knees locked together

448
00:33:44,990 –> 00:33:48,090
cuddy bellossom where wait bands on your

449
00:33:48,090 –> 00:33:50,820
wrists and ankles lie down on your back

450
00:33:50,820 –> 00:33:52,770
fold your arms across the chest bend

451
00:33:52,770 –> 00:33:54,900
your legs and keep your feet placed flat

452
00:33:54,900 –> 00:33:56,670
on the ground raise your head and body

453
00:33:56,670 –> 00:33:58,590
off the ground and hold in this position

454
00:33:58,590 –> 00:34:00,180
lower your body back on the ground

455
00:34:00,180 –> 00:34:02,600
slowly

456
00:34:11,460 –> 00:34:14,679
now Kasana where weight bands on your

457
00:34:14,679 –> 00:34:16,869
wrists and ankles start with smaller

458
00:34:16,869 –> 00:34:18,399
weights and gradually increase the

459
00:34:18,399 –> 00:34:20,109
weights as you build up your muscles and

460
00:34:20,109 –> 00:34:22,809
fitness lie down on your stomach keep

461
00:34:22,809 –> 00:34:24,759
your chin up and spread your hands up

462
00:34:24,759 –> 00:34:27,630
straight out in front of you

463
00:34:27,630 –> 00:34:29,969
slowly raise your right hand and left

464
00:34:29,969 –> 00:34:31,800
leg off the ground and holding this

465
00:34:31,800 –> 00:34:39,210
position repeat these steps with your

466
00:34:39,210 –> 00:34:42,530
left hand and right leg

467
00:34:50,389 –> 00:34:52,670
now lift both your hands and legs

468
00:34:52,670 –> 00:34:55,870
together off the ground

469
00:35:03,800 –> 00:35:07,190
Haast Prasad asana sit down in the lotus

470
00:35:07,190 –> 00:35:09,110
position and raise your hand straight up

471
00:35:09,110 –> 00:35:10,670
above your head and bring them down

472
00:35:10,670 –> 00:35:12,470
slowly from the sides keeping them

473
00:35:12,470 –> 00:35:16,880
straight repeat these steps next raise

474
00:35:16,880 –> 00:35:18,470
your hands from the sides straight above

475
00:35:18,470 –> 00:35:20,150
your head and then bring them down

476
00:35:20,150 –> 00:35:23,020
straight in front

477
00:35:29,180 –> 00:35:31,290
alternate with raising your hands from

478
00:35:31,290 –> 00:35:34,790
in front of you and from the sides

479
00:35:44,680 –> 00:35:47,000
keep your arms straight in front of you

480
00:35:47,000 –> 00:35:48,520
parallel to the ground

481
00:35:48,520 –> 00:35:51,319
spread them as far apart as you can

482
00:35:51,319 –> 00:35:53,839
puffing your chest up bring them back

483
00:35:53,839 –> 00:36:03,050
slowly repeat the steps keep your hands

484
00:36:03,050 –> 00:36:05,390
in front of you palms up raise your

485
00:36:05,390 –> 00:36:07,339
hands slowly keeping them together and

486
00:36:07,339 –> 00:36:09,440
your elbows straight up take your hands

487
00:36:09,440 –> 00:36:12,170
behind your head bring your hands back

488
00:36:12,170 –> 00:36:14,800
down again

489
00:36:25,060 –> 00:36:26,950
raise your hands slowly from the sides

490
00:36:26,950 –> 00:36:28,740
and take them straight above your head

491
00:36:28,740 –> 00:36:31,200
bring them down straight in front of you

492
00:36:31,200 –> 00:36:34,619
repeat the steps

493
00:36:55,370 –> 00:36:58,250
boot-cut asana sit in the lotus position

494
00:36:58,250 –> 00:37:00,530
carrying a weight rod on your shoulders

495
00:37:00,530 –> 00:37:03,710
and placing your hands on the rod twist

496
00:37:03,710 –> 00:37:06,050
your torso alternately to the left and

497
00:37:06,050 –> 00:37:08,470
to the right

498
00:37:12,529 –> 00:37:15,839
bend sideways ultimately keeping it back

499
00:37:15,839 –> 00:37:19,849
straight do not bend forward

500
00:37:27,380 –> 00:37:29,970
Lakshmi saw hold the weight rod tucked

501
00:37:29,970 –> 00:37:31,890
into your elbows behind your back and

502
00:37:31,890 –> 00:37:34,680
place your hands on your stomach bend

503
00:37:34,680 –> 00:37:36,570
your spine backwards and puff your chest

504
00:37:36,570 –> 00:37:49,650
out while inhaling pranayaam sit down

505
00:37:49,650 –> 00:37:51,300
cross-legged on the floor close your

506
00:37:51,300 –> 00:37:53,369
eyes and raise your right hand and place

507
00:37:53,369 –> 00:37:54,990
the elbow of your right hand on the palm

508
00:37:54,990 –> 00:37:57,510
of your left hand hold your breath and

509
00:37:57,510 –> 00:37:59,400
close right nostril with your thumb and

510
00:37:59,400 –> 00:38:02,839
inhale deeply through the other

511
00:38:09,660 –> 00:38:11,690
ah

512
00:38:20,260 –> 00:38:22,450
close your left nostril with the second

513
00:38:22,450 –> 00:38:24,190
and third fingers of your right hand and

514
00:38:24,190 –> 00:38:27,480
inhale deeply through the other

515
00:38:34,560 –> 00:38:37,560
No

516
00:38:39,690 –> 00:38:41,700
bring the first finger of your right and

517
00:38:41,700 –> 00:38:44,309
the thumb together close your left

518
00:38:44,309 –> 00:38:45,930
nostril with the second and third

519
00:38:45,930 –> 00:38:47,700
fingers of your right hand and inhale

520
00:38:47,700 –> 00:38:50,250
deeply through the other hold your

521
00:38:50,250 –> 00:38:51,990
breath and close the other nostril with

522
00:38:51,990 –> 00:38:54,390
your thumb exhale through your left

523
00:38:54,390 –> 00:38:57,359
nostril repeat the steps for five

524
00:38:57,359 –> 00:38:59,630
minutes

525
00:39:04,290 –> 00:39:06,950
the

526
00:39:12,950 –> 00:39:15,950
the

527
00:39:24,630 –> 00:39:28,750
inhale through your left nostril close

528
00:39:28,750 –> 00:39:30,490
both the nostrils and hold your breath

529
00:39:30,490 –> 00:39:33,460
as long as you can open your right

530
00:39:33,460 –> 00:39:37,870
nostril and exhale close both your

531
00:39:37,870 –> 00:39:40,630
nostrils open your right nostril and

532
00:39:40,630 –> 00:39:43,600
inhale long and deep close both the

533
00:39:43,600 –> 00:39:47,110
nostrils and hold open your left nostril

534
00:39:47,110 –> 00:39:51,550
and exhale repeat these steps for five

535
00:39:51,550 –> 00:39:53,790
minutes

536
00:40:12,810 –> 00:40:15,410
uh-uh

537
00:40:17,340 –> 00:40:19,870
pranayama is the most vital and integral

538
00:40:19,870 –> 00:40:23,440
part of any yoga regimen as it calms

539
00:40:23,440 –> 00:40:24,910
your mind and the deep breathing

540
00:40:24,910 –> 00:40:26,950
cleanses your system and brings you

541
00:40:26,950 –> 00:40:28,960
health and vitality by regulating the

542
00:40:28,960 –> 00:40:32,460
vital life force in your body

543
00:40:46,290 –> 00:40:54,540
Gundersen Holland Korea caddy balasana

544
00:40:54,540 –> 00:40:57,780
now cousin

545
00:40:57,780 –> 00:41:04,630
past kisarazu boot-cut asana watch

546
00:41:04,630 –> 00:41:10,110
person pranayama

547
00:41:15,320 –> 00:41:17,350
ah

548
00:41:22,210 –> 00:41:25,290
oh uh

549
00:41:26,380 –> 00:41:29,630
perfect abs bulging biceps narrow waist

550
00:41:29,630 –> 00:41:31,369
powerful shoulders well you can have it

551
00:41:31,369 –> 00:41:34,400
all and what’s more you can add total

552
00:41:34,400 –> 00:41:35,990
fitness flexibility and a complete

553
00:41:35,990 –> 00:41:38,690
rejuvenation of your system just get on

554
00:41:38,690 –> 00:41:41,980
to yoga and let go

555
00:42:41,260 –> 00:00:00,000
you

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