Western studies and science are starting to provide concrete theories about the incredible health benefits of yoga. An ardent yoga practitioner notices the difference just after few yoga sessions like getting better sleep, increased breath holding capacity, getting fewer colds, and feeling of calmness and relaxation. Once you understand how it works to improve health, heal chronic ailments, keep sickness at bay, and relives pain, you will certainly feel more motivated to step on the mat. 

benefits of yoga

The purpose of the yoga is to build strength, harmony and awareness both in the mind and body. Here are the 10 undeniable health benefits of yoga that are supported by science. 

1. Benefits of yoga – Builds muscle strength 

Strong muscles have many other benefits apart from just making you stronger. They prevent arthritis, relieve aches, helps elderly people in maintaining body balance. With yoga, you not only build muscle strength but also improve the flexibility of muscles. It also increases the speed of healing of internal damage or injury if any. The gradual practice of yoga eventually loosens the stiffness in the body with toe-touching, forward, and backward bending poses. And seemingly impossible poses become easily accessible with regular practice over a period of time. 

2. Benefits of yoga – Protects cartilage and tissues 

The bends and twists during the practice of yoga give them a full range of motion. This prevents the cartilages from shrinking. The cartilages and tissues present at joints work as cushions to the bones and muscles preventing the pain during movement. Without proper care and lack of exercise can cause the wear and tear of cartilage, eventually exposing the bones to friction. One of the benefits of yoga includes the generation of fresh fluids and proper soaking of nutrients by this section to prevent future joint breakdown. 

benefits of yoga

3. Benefits of yoga – Increases blood circulation  

Yoga gets your blood flowing and this provides the entire body the required oxygen. As all organs get a fresh supply of oxygen they function better. Inverted poses like handstand, headstand, and shoulder stand pumps out the venomous blood from the legs and pelvis back to the heart for purification, and then the freshly pumped oxygenated blood is circulated back to it. It also boosts the hemoglobin level which carries oxygen to the tissues. 

4. Benefits of yoga – Maintains heart health 

The heart rate during the yoga session is slightly increased due to the aerobic exercise pattern it provides. You can lower the risk of heart attack, stroke, and can cure depression. Ashtanga Yoga is a vigorous form of yoga that boosts your heart rate. Along with yoga, meditation, and pranayama, also improve the cardiovascular health of a person. One of the best benefits of yoga is that it is highly beneficial in maintaining the optimum range of blood pressure. 

benefits of yoga

5. Benefits of yoga – Perfects the posture 

Regular practice of yoga strengthens spine health. It makes the spinal cord flexible, erect, and less prone to neck and back injury. A good spine is a pillar for a good posture. Poor posture can cause back and neck pain, stress, low self-esteem, muscle, and joint problems. Practice plenty of back bending, forward bending, and twisting yoga poses to keep your spine in a good condition. 

6. Benefits of yoga – Regulates the gland functioning 

Hormones are secreted with the help of glands present in the human body at various positions. Yoga stimulates these glands with various postures and asanas. As the hormones are secreted in the optimum amount, the health is prospered. Functioning of various glands like the thyroid, pituitary, adrenal is necessary for a healthy and long life. 

benefits of yoga

7. Benefits of yoga – keeps you happy 

Yoga is known to relieve stress, tension, and anxiety. It has propertied to help you cure the symptoms of depression. As mentioned earlier oxygen levels in the body are boosted with the regular practice of yoga. The healthier and more relaxed you feel, the happier you become. Yoga also acts as a mood enhancer. You become more optimistic and more social. It encourages you to maintain a healthy lifestyle.  

8. Benefits of yoga – Improves focus 

Yogic and meditative kriyas make the wandering mind more stable, thus increasing concentration and maintaining the focus. It makes you realize the importance of focusing on the present moment rather than worrying about the future. It improves coordination, IQ score, reflexes and reaction time, memory, etc. It enhances the problem-solving ability of a person as you are less distracted by unnecessary thoughts.  

benefits of yoga

9. Benefits of yoga – better sleep 

Yoga gives you a break from the hustle and bustle of life. It relaxes the mind and maintains a healthy nervous system. The calmness and peace of mind you attain due to various yoga asanas and meditative kriyas help you get a sound sleep during night hours. In other words, it keeps the mental hustles, regrets, anger, frustrations at bay which may hurdle your good night’s sleep. 

10. Benefits of yoga – Improved immunity 

Yoga not only maintains the proper functioning of internal organs but also aids indigestion. A good metabolism keeps you energetic and fresh, this induces good sleep, eventually giving your body time to heal internally. Ultimately the immune system is rejuvenated. With regular practice of yoga, one sees the transformation in respiratory, nervous, endocrine, immunity system. 

Children tend to be the biggest mess makers. No matter how much you beg, plead, or threaten them to be disciplined the tender age they are in doesn’t allow them to do so. Do you find your kids or teens always doing the stuff you strictly deny them to do? Do you always worry why they are the most disobedient among most of them? Do you wonder what is the best way to discipline them without shouting at them? The best answer is not to discipline their behavior afterward but to develop a character of self-discipline before-hand. And the best solution to do so is- Kids Yoga. 

Kids Yoga - A lady performing yoga and kid is playing at Shwetyoga Classes & Courses in Thane

The development of mental strength through Kids Yoga creates a foundation for living a calm, balanced, peace-loving, happy and blissful, satisfying life. It is never too early for your child to enroll in the Kids Yoga Classes to imbibe these values in their life as early as possible. And this gift lasts for a lifetime. Below are the points mentioned to help you understand how Kids Yoga is a fun way to discipline your children. 

Kids yoga develops self-discipline –  

You may be surprised to know that yoga is so much more than just physical exercise, meditation, fun with friends. By regularly attending the Kids Yoga Classes at a particular time your child develops discipline, learns time management, honesty, self-control. Yoga is simply a list of do’s and don’ts. And by thinking of these niyamas and yamas from yoga philosophy, a child will easily adapt to the basic values of society.  

Kids yoga at shwet yoga classes thane. Yoga instructor lovingly teaching kid the yoga asana

Kids Yoga imbibes ethics and Morales –  

Yoga philosophy teaches children the ethics to respect themselves and everyone around them, similarly an appreciation for the world they live in. Your child with his other fellow little yogi friends may not realize it, but cleaning, rolling the yoga mat after use, and putting it away imbibes the niyamas or observance in their life. It teaches them to take care and have a value of their belongings. This prompts them to keep surrounding neat and clean and do their work on their own. They become more obedient. 

Kids yoga make children consistent –  

As mentioned earlier, Regular practice and daily routine of kids yoga classes make children more consistent. It shows a mood and attitude change. Practicing a pose on daily basis to improve it to perfection, performing breathing exercises before every session, or meditating for a few minutes before sleep or after waking up makes them calmer, happier and peaceful. It is the consistent practice of yoga that gives them the power to set new habits, find new potential, and redirects their emotions. 

Kids yoga at shwet yoga classes thane. Yoga instructor lovingly teaching kid the yoga asana

Kids yoga encourages and motivates 

Only consistent practice is not enough, you must also need to push the limit for better performing an asana. You must keep challenging yourself to attain the perfect posture. This behavior children attend during yoga practice motivates them to face any challenge in life without giving up. It has a lasting effect on their mind making them truly believe that practice makes a man perfect. It develops an ‘ I can do ‘ attitude in them. 

Kids yoga calms them 

As yoga is known to build strength, discipline, mind and body control surely it will inculcate discipline in children. Yoga helps in calming the mind and body. This means one can learn from starting how to control negativity. When these kinds of things are taught from the starting, kids tend to grow as more happy and disciplined kids. Many studies have proven this point. 

Kids yoga at shwet yoga classes thane. Yoga instructor lovingly teaching kid the yoga asana

Kids yoga generates awareness about their body 

Yoga makes children aware of their body and its functioning. This makes them slowly start appreciating their physical bodies. As they regularly start practicing the pranayama techniques, they become aware of themselves. This same technique works for adults in a similar way. You get self-disciplined once you are aware of your system. However, you should consult a good yoga teacher for your children. 

Kids yoga improves social behavior 

Yoga helps to maintain or build a healthy social relationship. During the yoga classes kids perform asanas together, they tend to mingle with each other, impacting their social behavior positively. They cultivate the habit of showing a positive approach toward others. After a day of school, it may be a good time to relax a little and relax the tension to spend a good evening with family! The benefits of meditation and yoga in children are numerous and recognized, but above all, a family practice will allow you to share an accomplice activity and further develop the bond of attachment that unites you. 

Kids Yoga - A kid performing yoga at Shwet Yoga Classes & Courses In Thane

You can start yoga with your child from the age of 3 by concentrating on fun exercises: imitating animals, becoming aware of breathing with the help of a feather or a balloon. From 6/7 years, you can start to specify the postures even if the imagination can remain an important part of your sessions.  

As of today’s time, kids really need to adopt yoga from an early age, it will be really beneficial for them as they grow older. 

Full body yoga workout is a deep stretch practice for the legs, back, and hips. This invites you on the mat to go deeper. Daily practice of 20 min yoga poses is great for the lower back and the hips! Lean in, take a deep breath, stretch it out, connect within, and explore the undiscovered areas in your body. This will be a good morning practice to start your day with. Or you can practice it after a long day to relax your body and mind. Try it and experience the changes and unfolds it brings into your life.  

yoga pose at shwet yoga classes in thane

If you are wanting to increase the flexibility of your body, wanting to stabilize the joints then these deep stretching yoga poses will really be an awesome choice for you. It helps you to reconnect with your breath, focus on body alignment, and balance out whatever it is you got going on in your life. So, what are you waiting for? Just hop in something comfy clothing and get started with these deep stretching yoga poses to give your full body a good workout. 

9 Deep stretch yoga poses with benefits 

Yoga Pose 1 – Adho Mukh Svanasana 

yoga pose at shwet yoga classes in thane

This is a deep rejuvenating yoga pose stretching shoulders, feet, calves, arms, and hamstrings. Also known as the downward-facing dog pose, it elongates the spine and strengthens the arms & legs. It aids in digestion and helps to loosen the tight muscles especially in the leg and back area. Adho mukh svanasana opens the chest and gives a good stretch to the shoulders. 

Yoga Pose 2 – Mastyasana 

yoga pose at shwet yoga classes in thane

This asana gives a decent stretch to the muscles of the throat which makes it one of the useful activities to dispose of the thyroid dysfunction. It is an incredible yoga pose for your back issues. It relieves the tension from worked up shoulders and relaxes them. It facilitates deep breathing and thus increases the lung capacity. It is also a great way to beat stress and work wonders for fatigue due to a sore neck and back. 

Yoga Pose 3 – Ustrasana 

yoga pose at shwet yoga classes in thane

Also known as the Camel pose, it is a simple backbend pose that opens the chest and increases the upper body flexibility. It increases shoulder mobility. This yoga pose is especially beneficial for the working professionals who are required to sit at a desk all day. Slouching due to continuous and long working hours can cause back issues and also wreak organs by compressing them. This yoga pose stretches the front muscles, abdomen, thighs, chest, and neck. Beginners may find it difficult to perform, but yoga experts can suggest simple modifications to make it accessible to everyone. 

Yoga Pose 4 – Ardha Mastyendrasana 

yoga pose at shwet yoga classes in thane

Ardha Mastyendrasana or half spinal pose energizes the spine, twisting and wrangling out all the stiffness from your back. It relieves the upper and middle back pain, stretching the shoulders, hips, and neck. It also removes the pain due to sciatica. 

Yoga Pose 5 – Karna Pidasana 

karnapidasana -  shwet yoga classes and courses iin thane yoga pose

This yoga pose requires flexibility and balance. It is sometimes called raja halasana as it is an advanced version of halasana. It calms the mind, reduces pressure & anxiety, and controls the negative thoughts. It stimulates the Visudhha, Manipura, and Svadhisthana chakras. Through these chakras, it not only cleanses the body but psyche and mind, balances energy and controls vitality, incorporates inner acceptance, and increases productivity. 

Yoga Pose 6 – Skandasana 

yoga pose at shwet yoga classes in thane skandasana

If you are looking for a great hip opener yoga pose then try skandasana. It stretches your hips and hamstrings and builds core strength. It is sometimes used as a transitional pose. It improves balance and cures sciatica. Avoid this pose if you have an injury in the hip, knee, or ankle. 

Yoga Pose 7 – Ardha badhha pashchimattanasana 

yoga pose at shwet yoga classes in thane

Also known as half bound lotus forward pose. Though it is placed early in the Ashtanga sequence it is quite a tricky position. It relieves the stiffness in the knees and tones the hips. It improves respiratory health. It is helpful in increasing the flexibility and strength of the body. 

Yoga Pose 8 – Mrjarasana Bitilasana 

yoga pose at shwet yoga classes in thane

Marjarasana tops the list of beneficial asanas for back pain. It is highly recommended by physiotherapists also. This is a multipurpose asana that helps to strengthen multiple parts of your back including the spine, rhomboid, and trapezius. It is helpful to loosen the stiff muscles in the upper back region. This one asana is especially recommended for all types of backaches like slip disc, cervical spondylosis, sciatica, or stiff back. It releases the prolonged stress your spine faces due to habitual lifestyle problems. 

Yoga Pose 9 – Balasana 

yoga pose at shwet yoga classes in thane

Balasana, also known as the child Pose, is an effective remedy to relieve stress from the spine and lower back. It increases circulation and provides oxygen to all body parts. It stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. this is often why the asana relaxes both your body and your mind, releasing all the dissipated energy. 

The astonishing benefits of yoga are spreading like a wildfire throughout the world. Many people all over the globe have appreciated its incredible power to transform the entire body structure and mindfulness. Exciting results of daily practicing yoga have prompted many to join the yoga classes. You can start your practice at home and then join any of the nearby yoga classes for further improvement. Or you can join the yoga classes for a better understanding of its structural benefits and then continue your practice at home. Either way, joining yoga classes will be of great advantage for your fitness level. 

Shwet Yoga Classes in Thane west

Everyone seems to be curious about how an ancient practice involving stretching and twisting can be a solution to so many chronic health conditions. Yoga is all about generating a much-needed body awareness over a period of time. Joining yoga classes with an expert faculty definitely helps you gain knowledge about inversions, assists you in paying attention to movements, enhances the power to focus on a specific body part, opens you to that curve, and steadies your breath. 

Here, our yoga training experts from Shwet Yoga Classes in Thane explain what you must know before joining a yoga class- covering important aspects and doubts one has in mind before joining a yoga class. 

1. Its more than just fitness 

First of all, it is very important to note that yoga is much more than just fitness. It has deep down effects on the inner health system both physical and psychological. Originated in India, many thousand years ago, it was never considered as just a fitness regime. It is a philosophy about how to live life fruitfully and face all the hazards in life with calmness without any distress.  

Shwet Yoga Classes in Thane west

Binding to its cultural significance, yoga has always been considered a way of life. It unites the soul and mind, involving eight limbs. The Spiritual awakening, inner peace & calmness, strengthened internal organs and immunity helps to revitalize the body from within. This re-energization must be the ultimate goal of your yoga classes. So, while your yoga classes are focused on giving you a great workout it must also help you reap the holistic benefits of yoga. 

2. No pre-requirement for flexibility 

Have you ever wondered how these yoga experts manage to twist their bodies to such extremities? How they find it so easy to transit from an inverting pose to another highly twirling pose so smoothly? Do you think it is next to impossible to even imagine yourself doing such stuff effortlessly? But, with consistent efforts, dedication, and proper guidance from your yoga classes anyone can attain the same perfection. 

It is a misconception that all yoga practitioners are already blessed with a certain amount of flexibility or fitness. Anyone with zero fitness level or a stiff rigid body can join the sessions without any hesitation. A good yoga class doesn’t have any pre-requisite condition of flexibility, but certain design the customized yoga structure according to your body and requirements to attain the desired results. 

3. Assist you to choose your style 

Shwet Yoga Classes in Thane west

There are many yoga styles available out there. Everyone has a unique body, specific health disorders to cure or treat, certain goals to achieve with the workout. Yoga classes with experienced and well-versed staff will be of great help to assist you through this overwhelming process of choosing the correct and most beneficial style of yoga. If you don’t possess much knowledge about the technicalities and other complicated versions of yoga and yoga kriya then yoga classes will give you the perfect solution. 

Which yoga style to choose from, what modifications you must incorporate in the yoga poses to reduce the complexities according to your body type all these aspects are covered in the yoga classes. 

4. Opt for comfortable clothing 

The most important requirement for practicing yoga is- you should always be comfortable. Whether it is about the stretch or holding time for a pose or about your clothes- it must always be comfortable. They must not be too tight to restrict your movement, should absorb the sweat quickly, allow you to breathe with ease. The inners especially the bra must be supportive. There is no specific requirement for the shoes as yoga is generally performed barefoot. 

5. Bring water, towel, mat 

Shwet Yoga Classes in Thane west

A water bottle to keep you hydrated, A towel or small napkin to whip out the sweat, and a well-cleaned yoga mat are few essentials you must keep in mind before starting your yoga session. Though some yoga classes provide all or some of this stuff, it is always advisable to first check with your classes about its availability beforehand. It’s a good practice to double-check the offerings and what is included in the course fee.  

6. If you can’t, don’t stress 

Good yoga classes with well experienced and knowledgeable yoga trainer will show you how to achieve certain pose over a period of time. They teach you how to do some yoga pose with certain modifications to achieve end result. It is not possible to achieve the perfect posture on the very first day or within the month of the start of the practice. Don’t stress if you are not able to do it at the start. It is completely fine and acceptable if you skip a step or entire pose if it is not working for you. 

7. Muscle soreness is common 

Shwet Yoga Classes in Thane west

You may feel little soreness in muscles and joints after the very first class or after trying out a new pose. Don’t panic this is completely fine. Yoga tends to work on muscles you often tend to neglect to cause a little discomfort for a few days. But if the pain persists and the condition deteriorates you must consult a medical practitioner. Guidance from the yoga teacher in yoga classes will help you to avoid any injury during practice. 

A good yoga class gives you the chance to open up to your vulnerabilities and learn everything yoga has to offer. If you are looking for good Yoga Classes in Thane then click here

A good height is associated with not only physical advantages but also with a boosted confidence and a more positive outlook towards life. Human height depends mainly on genetic and environmental factors including nutrition. Yoga postures are performed for holistic repairing of the body but surprisingly it is also very effective to increase your height.  

Contrary to the fact that most people believe height can be increased up to few more inches even after the age of 23-24 years, after which secretion of growth hormone ceases. Following are the yoga poses that help your body muscles to stretch to the full growth. 

1. Tadasana 

Tadasana is a preparatory pose for many asanas, thus regarded as the foundation pose for the follow-up asanas. It helps to correct the posture and improve the balance. Increases the flexibility of ankles and joints. It tones the hips and abdomen, helps you gain control over your muscle movements.  

yoga postures at shwet yoga classes and courses in thane west

This yoga posture helps to stretch the whole body from head to toe. The stretching generates pressure on the muscles and facilitates the production of growth hormone.  

2. Sarvangasana & Shirsasana

Sarvangasana along with Shirsasana involves inversion against gravity. It exerts direct pressure on the growth hormone inducing pituitary gland. This inverted pose increases the blood flow to the head and relieves the stress. As Sarvangasana directly targets the thyroid gland, it is one of the most effective poses to treat hormonal disorders. 

yoga postures at shwet yoga classes and courses in thane west

3. Ardha Dhanurasana 

It is one of the most effective yoga postures to increase height. It rejuvenates your spinal health. It energizes the entire body, especially strengthening the core body. Additionally, it stimulates the kidney, adrenals, and reproductive system. 

yoga postures at shwet yoga classes and courses in thane west

As this asana makes your spine more flexible and expands the muscles it helps to increase the height.  

4. Yastikasana 

This is often an exceptional stretch for creating the supple spine. It tones up the whole nervous system and also stretches the muscles and joints of the body. It also gently rubs the digestive organs and restores the method of digestion, thus facilitating you to sleep well and grow fully. Additionally, it also improves blood circulation and soothes the mind. It is especially beneficial for sound sleep in stressed persons. 

yoga postures at shwet yoga classes and courses in thane west

5. Ustrasana 

To straighten our back and to give it a good stretch, Ustrasana is the perfect yoga asana. It is also helpful to relax the strained neck. This backward banding pose makes your spine flexible and gives a good opening to your hip muscles.  This is very useful in correcting body posture. It triggers the master gland that is the pituitary gland which secretes the growth-inducing hormones. 

yoga postures at shwet yoga classes and courses in thane west

6. Natrajasana 

This yoga posture is also known as lying down body twist. This not only gives you a good height but also helps you gain an attractive figure. This dancer pose strengthens core muscles & legs, improves balance, and stretches the shoulders. It opens the hip flexors that tighten due to too much sitting. This yoga posture develops greater strength, flexibility, endurance each and every time one practices it.  

yoga postures at shwet yoga classes and courses in thane west

7. Bhujangasana 

This pose makes you lie on the stomach and stretch out the toes. Bhujangasana stretches out the spine and increases its flexibility of the middle back increasing the height. It is specially targeted to increase height. Spine and back are strengthened, and the digestive system is improved. As metabolism is improved weight is reduced which aids in increasing height.  

yoga postures at shwet yoga classes and courses in thane west

8. Privratta Trikonasana 

If you are thinking about increasing the height even after the age of 25-30 then this is the yoga posture you must consider. With increasing the height it also helps in gaining balance. It is proven to be the quickest yoga posture to increase height dramatically.  

9. Chakrasana 

Also known as the wheel pose. Though difficult to master it come out well after a regular practice under the guidance of a yoga expert. This yoga posture makes the spine more flexible and elastic. It is also beneficial in stimulating the pituitary gland, thus helping you to increase the height. Additionally, it reduces chronic asthma, cures infertility, and osteoporosis.  

yoga postures at shwet yoga classes and courses in thane west

Exercising including these yoga postures is one of the best ways to increase the height naturally and quickly that too after a certain age. Perform these asanas on a regular basis combined with good protein intake for quicker results.  

Though yoga can’t alter genes and other genetic factors, with regular yoga practice you can surely improve posture and look taller. 

Doing yoga every day helps you transform your body and mind drastically. But there may be times when your busy schedule hardly spares you the ‘me time’ essential for fitness. While it is highly recommended to practice yoga poses, asanas, and kriyas at least for an hour a day, sometimes it is not possible to put the routine to full. End result? You often skip it. 

Not doing exercise makes you feel lethargic and tired, even without any significant medical condition. A daily routine of 15-20 minutes consisting of 12 mind-blowing yoga poses will help you to feel more energetic throughout the day and help you to regain the body-mind balance. 

Consider these 12 yoga poses and sequences to relax stiff & sore muscles, relieve stress, improve posture, maintain weight, improve cardiac health, stimulate digestive & immunity system, and enhance beauty. These yoga poses can be performed either in the morning or in the evening for just 10-20 minutes to achieve a great fitness level. 

1. Sukhasana 

yoga poses

Sukhasana is the cross-legged pose that works as a type of easy-seated meditation. Its goal is to strengthen the spine and open up a person’s hip region. It is important that the practitioner firmly holds on to the pose instead of slumping so that the neck and head remain perfectly aligned to ensures optimum benefits. This yoga pose is very simple and easy to do, and so it can be done by a person of any age without any complications. It spreads a feeling of calmness and harmony throughout your brain and body. Loosens up your mind relieving all weariness, stress, and tension. 

2. Naukasana 

yoga poses

You need to keep the gaze on the toes of your legs while holding this pose, increasing your focus. This is one of the best yoga asanas to strengthen your lower back, stomach, and leg muscles. It relaxes the body after long compelling working hours. Naukasana improves the digestive system and keeps weight under control. It tones the waist and removes gastrointestinal discomfort. It eliminates lethargy and stimulates the hormonal system.   

3. Vrikshasana 

yoga poses

It replicates the steady yet graceful stance of a tree. The body balancing act improves focus and determination. It builds single-mindedness, determination, and commitments towards your goal. Along with strengthening the legs, stretching the arms and spine improves concentration. 

4. Parivrtta Utkatasana 

Parivritta Utkatasana

Parivrtta Utkatasana signifies the Sanskrit interpretation of power and intensity. An extraordinary method to reinforce and extend the leg muscles, this difficult stance likewise protracts and improves mobility in the spine. Rehearsing Parivrutta Utkatasana will give a sentiment of groundedness in the lower half of the body and opens up the chest area. 

Twisting yoga poses are incredible for the general goodness of the body. Revolved chair pose ie Parivrutta Utkatasana, specifically, offers considerably more profound improved kidneys and stomach related organs, bringing about an internal detox. This stance is additionally fantastic for extending the breath. 

5. Marjaryasana / Bitilasana 

Yoga poses

Practicing and transitioning between cow and cat (Marjaryasana and Bitilasana) pose will expand the spine, along with warming it. This helps you get your sore spine back on track. They also help to shift the load from the spine, supplying you with some much-needed relief.

6. Ardha Kapotasana 

Yoga poses

Ardha Kapotasana is a great pose to deeply stretch the hip muscles. It alleviates the sciatica pain. It stimulates the lower body and nervous system. It is highly beneficial for the piriformis muscles.    

7. Adho mukh svanasana 

Yoga poses

It is one of the poses of highly beneficial sun salutation. It can be challenging yoga for beginners in the starting, but over time as one advance in a yoga practice, this becomes the favorite rest or transition pose between other strenuous poses.  

It is a full-body workout stretch that improves the health of the spine, hamstring, calves, lower back, shoulders, and core. The pose is also known to be beneficial in treating osteoporosis and menopause symptoms.   

8. Sarvangasana 

Yoga poses

Sarvangasana or shoulder stand is often regarded as the extension of plow pose. It facilitates deep stretching of the neck and back that stimulates blood circulation as well as gets rid of all imbalances. Improves the function of the thyroid, parathyroid, adrenal, and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. As this yoga pose boosts metabolism rate it is effective in reducing belly fat also. 

9. Malasana 

If there’s one yoga pose that’s included in every high-end yoga class, it’s Malasana (also referred to as Garland Pose or a yoga squat). Squats during this yoga pose provide quite amazing stretch to the groin area, opening the hips, and beginning to make space down there for easy passage of stools. Try to do the pose putting a blog under your seating bones for extra support. 

10. Balasana 

Balasana, also known as the child Pose, is, considered one of the most effective poses for people with sleep-related issues. The calmness and stability provided by this asana translate into sleep very quickly.   

It stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. this is often why the asana relaxes both your body and your mind, releasing all the dissipated energy. 

11. Garudasana 

It is known to improve the sense of balance. It improves concentration and releases upper back tension. It stretches hips, thighs, shoulders, and spine. It loosens the tendons and joint muscles.    

12. Seated Vakrasana 

This asana increases the elasticity of the spine and relieves the vertebrae stiffness. It helps in digestion and regular secretion of the digestive juices. It is a good way to warm up the body before practicing other yoga asanas. 

Many women have experienced relief in hot flashes and pain caused due to menopause with the practice of restorative yoga asanas. You can simply do these asanas at home or can join a studio yoga program at yoga classes in your locality. At our Shwet yoga classes in thane, we provide medical therapeutic classes specially structured for various ailments; you too can ask your yoga instructor for the same.  

Yoga for menopause 

Women in their late forties or early fifties tend to experience complications with their regular monthly cycle. Hot flashes, abdominal cramps with interrupting sleep, irregularity in the menstrual cycle, heavy flow during the cycle and many such pre-menopausal symptoms are quite annoying and many times are unbearable. The medicines prescribed to ease the symptoms often elevates a women’s estrogen and progesterone levels. This aggravates the risk of breast cancer, stroke, heart disease, and other life-threatening conditions. 

Shwet yoga classes and courses in thane, a woman performing chakrasana

Does yoga help with menopause? 

A consistent yoga practice whether at home or at yoga classes, not only reduces the stress and discomfort associated with pre-menopause but also helps to ease the symptoms during menopause. Yoga is a natural, comprehensive remedy to balance your hormones, regularize your cycle, soothe the discomfort, and keep you calm and relaxed during this period. 

What exercise is good for menopause? 

Exercise is very important to deal with menopause especially when you are in the transitional phase before menopause that is pre-menopause. Brisk walking, aerobics, yoga are recommended to keep the weight gain under control, treat insomnia and inflammation.  

As per the personal experience of our students at Shwet yoga classes in thane, yoga is immensely effective in treating and restoring the body in a natural way. It helps you keep emotionally balanced during the distress, calms the insecurities related to getting older. Yoga for menopause is all about being calm, cool, and collected. Yoga asanas heal the mind, restore the nervous system, and increase body strength without overheating it. 

Effective ways yoga asanas sooth menopause symptoms 

Here are the symptoms of menopause along with the explanation of how yoga asana can soothe them. 

1. Hot flashes 

This is one of the most common symptoms associated with menopause. A sudden rise in body temperature especially felt at face to down the neck and arms, is often coupled with a rapid pulse rate. The temperature fluctuation is quite sudden and subdues in a short period of time. After its disappearance, a chill is also felt as the body tries to correct the temperature fluctuations. Stress, fatigue, and intense activity further intensify this condition. 

Shwet yoga classes and courses in thane, a woman performing halasana

Cooling and restorative yoga asanas such as Supta buddha konasana, Supta virasana, Halasana promote complete relaxation. These poses allow the abdomen muscles to soften, chest and belly tightness to release, and jittery nerves to relax. 

2. Irritation and anxiety 

As estrogen levels during pre-menopause and menopause are quite high, it tends to induce mood swings, irritation, and anxiety. Due to the increased stress level heart rate is affected, the metabolic rate is reduced, nervousness is common. After joining the yoga classes many women experience that their stress dissipates drastically, bringing the body’s balance back on track. 

Shwet yoga classes and courses in thane, a woman performing prasarita padottanasna

Forward bending poses like Paschhimottanasana, Prasarita Padottanasana soothes the nervous system, helps to reduce irritation and anxiety. Yoga regulates your menstrual cycle and its regular practice reduces the cramps and pain associated with menses. 

3. Insomnia and fatigue 

Women complain about feeling weary and fatigued during this phase. Depression and exhausted energy are quite common. Plunging progesterone is the reason for this feeling of lethargy. Surya namaskar and other yoga asanas rejuvenate the vital organs, reenergizes the body, develop an optimistic approach. Badhha konasana reinstalls the joy and courage calming and relaxing the body.  

Click here for more information on ultimate way to cure insomnia.  

Shwet yoga classes and courses in thane, a woman performing Kurmasana

The restorative postures from yoga improve blood circulation and calm the mind. This helps in getting a sound sleep. A good night’s sleep gives a person a fresh start to begin a day on a positive note.  

4. Natural healing 

Yoga is a natural remedy for menopause. Unlike its treatment like HRT, it does not have any side effects and heals the problem within with long-lasting benefits. Treatment like HRT comes with a risk of life-threatening diseases like breast cancer, strokes, heart problems. Rather than relying on the medications that alter your hormonal system, yoga is a better and safer option.  

Shwet yoga classes and courses in thane, a woman performing matsyasana

5. Keeps blood pressure under control 

Due to the vast hormonal changes that take place during menopause, blood pressure is bound to increase. Fortunately, yoga is at your rescue. Regular practice of yoga asanas like Janu shirsasana, and some pranayama practices help you to keep the blood pressure levels in the optimum range. It promotes better oxygenation and blood circulation throughout the body.  

Shwet yoga classes and courses in thane

6. Weight management 

Hormonal misfunction and fluctuations also cause weight gain in many women. Yoga is a great way to counter this problem. Yoga asanas help you to burn extra calories, restores the metabolic rate, and stimulates the digestive tract. Regular practice of yoga (at home or yoga classes) average 3 times a week or more, for at least an hour helps you to maintain the ideal weight. 

Shwet yoga classes and courses in thane, a woman performing bhunamasan

If you are not sure which yoga poses to follow or which type/style of yoga will suit your body type, you can contact experts from Shwet yoga classes in thane. It is also advisable to consult your medical practitioner before starting the practice. 

Diabetes has become a grave concern among the middle-aged population nowadays. It is a multifactorial disorder caused mainly due to irregular eating habits, lack of exercise and sleep, increased stress level, etc. Many studies by the Medical research institutes and expert dietitians have suggested that regular exercise especially yoga asanas and a healthy diet can keep your body sugar levels under control and to some extent can prevent the occurrence of a diabetic condition. 

Diabetes is a hormonal disorder that disturbs the formation and secretion of insulin in the body. High blood pressure, obesity, reduced metabolism, stress, weak immunity are common factors associated with diabetic people. Lifestyle changes must be incorporated with fair attention towards the overall fitness of the body. Yoga asanas along with meditation, pranayama is the right step towards this holistic healing approach. A yogic lifestyle not only treats outer ailments but also repairs the body from within.  

yoga asanas at shwet yoga classes & courses in thane

What are the types of diabetes? 

There are two types of diabetes- Type 1 diabetes, where there is no production of insulin, Type 2 diabetes, where the production of insulin is not sufficient. Type 1 diabetes is generally a congenital one. Type 2 diabetes is primarily associated with lifestyle malpractices. The good news is that yoga asanas can be beneficial in both types of diabetic patients.  

Can Yoga asanas cure diabetes?  

Performing yoga asanas on a regular basis is a great option to fight diabetes. Mindfulness attained during its practice enables a diabetic person to manage the disease in a much calmer way. It reduces the stress and anxiety level keeping the blood pressure at bay, improves cardiovascular health, keeps blood glucose under control, and weight in check. Certain yoga asanas stimulate pancreatic cells, which is the main body organ where insulin generation takes place.  

Diabetes is notorious for its ill effects on the internal organs. Yoga heals these internal organs and the whole system. This increases the body immunity and longevity of a person. Yoga asanas need to be compulsorily incorporated along with medications and diet plans, to lead a normal, healthy life despite diagnosed with diabetes. If started early it can also prevent the disease. 

Yoga asanas to cure or control diabetes 

Here is a list of yoga asanas that significantly improve the health of a diabetic patient. While anyone can perform it to prevent the future diagnosis, the already suffering persons can keep their blood sugar at an optimum level with these amazing yoga asanas- 

1. Dhanurasana 

yoga asanas at shwet yoga classes & courses in thane

Dhanurasana is an incredible back bowing yoga asana for expanding and increasing spinal strength and adaptability. It stimulates the internal organs. It is an excellent stimulator for the endocrine system, helping to activate the internal glands. This maintains the hormonal balance. It massages the pancreatic muscles. This posture stretches the chest and strengthens the lungs, making it a very beneficial posture for those with asthma and respiratory issues too. 

2. Sarvangasana 

yoga asanas at shwet yoga classes & courses in thane

Sarvangasana or shoulder stand is often regarded as the extension of plough pose. It facilitates deep stretching of the neck and back that stimulates blood circulation as well as gets rid of all imbalances. Improves the function of the thyroid, parathyroid, adrenal, and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. This yoga asana helps control the blood sugar levels and improves the function of the pancreas. 

3. Uttanpadasana 

yoga asanas at shwet yoga classes & courses in thane

Also known as the raised leg pose. As the name suggests it requires raising the legs slowly above the ground with the rest of the body lying on the ground. It can be done with a single leg raised at a time or can be done with both the legs raised simultaneously above the ground. It benefits all the pancreatic muscles along with strengthening the outer core muscles and healing the inner organs. It improves digestion, relieves constipation, and improves the health of the intestines. It activates the nervous system energizing the whole body. 

4. Parivrittit Trikonasana 

yoga asanas at shwet yoga classes & courses in thane

It is a counterpose to trikonasana, which increases the flexibility of the hip joints and strengthens the digestive organs, and tones the buttocks. The deep twist involved stimulates the abdominal organs such as the pancreas. It is quite difficult to perform correctly, in such cases some modifications are generally made by the yoga trainers to accommodate it in the yoga regime.   

5. Ardha Mastyendrasana 

yoga asanas at shwet yoga classes & courses in thane

This sitting half spinal twist helps to massage the abdominal organs. It improves digestive function and stimulates the liver, pancreas. It’s named after the yogi Matsyendranath and also goes by the half- king of the fish pose. 

6. Vajrasana 

yoga asanas at shwet yoga classes & courses in thane

It is excellent for digestion and to reduce the fat around the waistline. It improves blood circulation in the lower abdominal region. It removes the stiffness in the knee and ankle joints. It also cures backaches. It relieves and prevents constipation. It is also known for strengthening the pelvic muscles.   

7. Setu Bandh Sarvangasana 

yoga asanas at shwet yoga classes & courses in thane

It helps to flush out the harmful substances from your body and has a wonderful detoxifying effect. It is beneficial in the administration of stress and nervousness. It helps you to control the obesity level.   

If you want to know further about the yoga asanas that help you control diabetes or if you are looking for yoga classes, you can join it here

As the festive fever is finally over the unhealthy and overeating is haunting many of us. The fun period of sharing and enjoying the sweets and other oily, fat stuffed snacks is over, and now is the time to burn those extra calories. If you are wondering where to begin from then these are some poses of yoga for weight loss, recommended by a yoga expert. Incorporate these easy, high calory burning poses in your daily routine and get fitter again. 

yoga for weight loss at shwet yoga classes & courses in thane west

How yoga helps weight loss? 

Yoga has a variety of asanas which comprises the mild to vigorous exercise pattern. So, yoga may also prove to be an effective way to lose weight, by burning calories and suppressing your cravings, especially the active form of yoga. You will find that the awareness generated through the regular practice of yoga helps you to regain or retain your body shape. 

Active yoga forms such as ashtanga yoga require rapid transitions from one pose to another, leading to rigorous exercise. Different muscle building poses, balancing, and body aligning positions help you to tone your body by burning the fat at specific parts of your body. Meditation and pranayama kriyas in yoga help you to have a positive attitude towards your body, thus developing a feel-good approach towards yourself. 

Here are the simple yoga poses to shed extra pounds post festivities: 

Surya Namskara 

yoga for weight loss - suryanamaskara at shwet yoga classes & courses in thane west
one of the poses from surya namaskara

One of the most widely known yoga practices- Surya Namaskar literally means the Sun Salutation. It is highly practiced yoga asana comprising of the 12 different poses. Each pose focuses on the different body parts. The great thing about Surya Namaskar is that many individual yoga poses or asanas are involved in the single Surya Namaskar. Thus it is a great way to keep your body fit as it gives a good stretch to the entire body, helping to build the strength of the whole body and increases immunity. It also helps in removing the body stiffness and relieving stress and anxiety. Practice it at least 10 times preferably during morning time. 


yoga for weight loss - Purvottanasana at shwet yoga classes & courses in thane west

Also known as the upward plank pose. It translates to intense eastward facing stretch. It is a somehow difficult pose in for the beginner but builds the core strength including leg muscles, inner thighs, thorax to a great extent. It opens up the chest. The holding positions require quite a strength. Thus it tones the back, wrist, shoulders. It helps significantly in reducing the waistline and flattening the tummy. 


yoga for weight loss - Veerbhadrasana at shwet yoga classes & courses in thane west

Veerbhadrasana also is known as the warrior pose comes in three variations followed one after the other. It is very helpful for weight loss. During its practice, your back gets stretched and it tones your thighs, buttocks, and stomach. It opens up your hips and stabilizes your core. It strengthens abdominal muscles and organs boosting your metabolism. Veerbhadrasana not only burns calories but also tones your muscles especially the abdominal and core muscles.


yoga for weight loss - Utkatasana at shwet yoga classes & courses in thane west

The largest muscle in the body is involved while practicing this pose. It is recommended to hold the pose as long as you are comfortable. The longer you hold the pose the more beneficial it is and more calories get burned. One minute of holding this pose burns around 5-6calories. Parivritta Utkatasana is the rotated variation of this pose, strengthening the quads and gluteals. Doing this pose with weight resistance can increase the number of calories burned. 


yoga for weight loss - phalakasana at shwet yoga classes & courses in thane west

Phalakasana or plank pose is a transitional pose which forms the base for the other yoga asana pose. As suggested in the name it is the asana in which your body is held like a plank. It creates pressure on your core and shoulder muscles. The intense workout generates body heat thus burning the fat. It also helps to strengthen the abdominal muscles, boost metabolism, improves posture, and keeps spine aligned and healthy. 


yoga for weight loss - Naukasana at shwet yoga classes & courses in thane west

Naukasana or paripurna navasana also known as boat pose is a modern yoga exercise. This is a very good pose for those who are trying to lose the stubborn belly fat. It burns the fat from the belly as well as tones the abs. It improves the abdominal organ’s health such as the liver, pancreas, and kidneys. It regulates your sugar levels and eases constipation by stimulating the abdominal organs and regulating digestion. 


yoga for weight loss - anjaneyasana at shwet yoga classes & courses in thane west

A very commonly seen pose in many forms of workouts due to its involvement of the whole body, Anjaneyasana is especially good for the glutes and quads. This lunge pose is known as a muscle-strengthening pose. It stretches the hamstring, legs, thighs and puts pressure on each muscle starting from the hips to the ankles. This body balancing pose requires your body to work harder to maintain the balance thus burning more calories. 


yoga for weight loss - kakasana at shwet yoga classes & courses in thane west

The Kakasana is a modern-day balancing yoga pose that will help you burn calories really fast. This is known to be one of the best power yoga poses for weight loss. Not only it helps the practitioner to burn a high amount of calories but it also helps you to strengthen the arms enormously. It aids in digestion by toning the abdominal muscles. 


yoga for weight loss - chakrasana at shwet yoga classes & courses in thane west

Chakrasana or wheel pose engages the legs, buttocks, thighs, spine, chest, arms muscles, and also involves the heart and lungs. It opens up the chest and shoulders. Giving a stretch to the whole frontal body requires attention to the form and alignment. This pose increases the heart rate thus burning a lot of calories. 

A successful weight loss program demands a well-balanced diet, healthy eating habits, proper adequate sleep besides doing yoga. Sticking to regular practice and maintaining patience is the key to losing weight and living a healthy, fit life. 

Yoga originally started in India, is an ancient practice followed for ages to stay fit and healthy. Due to the enormous power of healing and nurturing, yoga asanas have been included in the fitness regime of most people all over the world. Though many people still feel that yoga is not an intensive workout, research has already proven that regular practicing yoga asanas help in everything including weight loss, muscle building, stamina and endurance improving, boosting digestion, and overall fitness, and soothing the mind. 

Do you always feel lethargic and tired? Do you think that you are not energetic or inactive as compared to your counterparts? A daily 30-minute or less workout with these 12 yoga asanas will make you feel more energetic and less procrastinating, and help you regain the body-mind balance. 

These are the highly recommended simple and beginner-friendly yoga asanas, that most of the yoga experts suggest, with their benefits. Try to practice them daily and see the difference! 

1. Surya Namskara 

yoga asanas suryanamaskar at shwet yoga classes & courses in thane west

It is the ultimate yoga asana. Even if you perform 10 sets of Surya namaskar it is enough for the overall healthiness of your body. It is usually performed at the dawn but can be practiced at any time of the day. Generally performed at the beginning of the ashtanga yoga practice. All eight limbs are involved during the practice of Surya Namaskara. 

It helps in better functioning of the body along with improving mental health. Surya namaskar corrects body posture, promotes balance, regulates hormonal cycle, boosts your energy, increases blood circulation, strengthens the heart, builds muscles, tones your body, enhances immunity, gives you a strong respiratory system, and many more. 

2. Vrikshasana 

yoga asanas Vrikshasana at shwet yoga classes & courses in thane west

It replicates the steady yet graceful stance of a tree. The body balancing act improves focus and determination. It builds single-mindedness, determination, and commitments towards your goal. Along with strengthening the legs, stretching the arms and spine, it improves concentration. 

3. Garudasana 

yoga asanas Garudasana at shwet yoga classes & courses in thane west

It is known to improve the sense of balance. It improves the concentration and releases upper back tension. It stretches hips, thighs, shoulders, and spine. It loosens the tendons and joint muscles.   

4. Seated Vakrasana 

yoga asanas Vakrasana at shwet yoga classes & courses in thane west

This asana increases the elasticity of the spine and relieves the vertebrae stiffness. It helps in digestion and regular secretion of the digestive juices. It is a good way to warm up the body before practicing other yoga asanas. 

5. Paschimottanasan 

yoga asanas paschimottanasan at shwet yoga classes & courses in thane west

It is a forward bend in the seating position. It gives you an intense dorsal stretch. This is a classic pose from hatha yoga. It gives your whole back- from your spine, calves, hips to hamstring- a very good stretch.   

It calms the brain and relieves stress. It reduces anxiety and enhances a good mood. It stimulates kidney, liver function, and uterus. It soothes the symptoms of menopause and menstrual discomfort. It aids indigestion. 

6. Ardha Mastyendrasana 

yoga asanas ardha mastyendrasan at shwet yoga classes & courses in thane west

Ardha Mastyendrasana or half spinal pose energizes the spine, twisting and wrangling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips, and neck. It also removes the pain due to sciatica. 

7. Gomukhasana 

yoga asanas Gomukhasana at shwet yoga classes & courses in thane west

Gomukhasana or cow face pose is a seated pose usually used for meditation purposes. It stretches the thigh, thorax, hips, and ankle. It removes the stiffness from hips joints and improves the flexibility of the back. It improves kidney functioning and beneficial to those who are suffering from diabetes.   

8. Balasana 

yoga asanas balasana at shwet yoga classes & courses in thane west

Balasana, also known as the child Pose, is, considered one of the most effective poses for people with sleep-related issues. The calmness and stability provided by this asana translate into sleep very quickly.  

It stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. this is often why the asana relaxes both your body and your mind, releasing all the dissipated energy. 

9. Bhujangasana 

yoga asanas Bhujangasana at shwet yoga classes & courses in thane west

It is a beginner backbend yoga asana that prepares you for deeper back bending exercises. It is an essential pose in the surya namaskar and can be an alternative to the ardha mukha svanasana. It is known for its ability to increase the flexibility of the spine. It opens the shoulders and chest thus increasing the lungs’ capacity and is therapeutic in asthma. 

10. Shalabhadsana 

yoga asanas shalabhasana at shwet yoga classes & courses in thane west

This simple backbend stretch strengthens your entire back body, from neck to toes. It treats a wide range of problems including lower back pain, postural problems, weakness, or soreness anywhere around your back body, including hips and hamstrings. It strengthens the leg muscles thus reducing arthritis of the knees. Incorrect practice can cause cramps in the leg muscles or lower back so be conscious while performing this yoga asana or perform it under the guidance of a yoga teacher

11. Matsyasana 

yoga asanas mastyendrasana at shwet yoga classes & courses in thane west

It is likewise called the fish pose that advances the elements of the thyroid, pineal, and pituitary organs and standardizes the hormones. This asana gives a decent stretch to the muscles of the throat which makes it one of the useful activities to dispose of the thyroid dysfunctioning. 

12. Kapalbhati 

While performing this kriya 80% of the toxins from your body are released with the outgoing breath. Thus, the regular practices of kapalbhati kriya detoxify your vital organs, internal system, and the whole body and mind. And this internal detoxification reflects on your face with a radiant glow or ‘shining forehead’ as the name kapalbhati suggests.