The word rehabilitation comes from the Latin word meaning re- “again” and habitare- “make fit”. So yoga for rehabilitation suggests a program for restoring a person to good health through yoga.

Yoga was always considered an enlightening path for attaining the spiritual upliftment. But with its widespread acceptance into mainstream healing and restoring therapy, the scenario is changing rapidly. Yoga is now not confined to the particular section of the societal strata containing the monks, people living a holistic life, or pursuing a non-materialistic approach. It is now an integral part of every common individual’s daily fitness regime.

yoga for rehabilitation- shwet yoga classes and courses in thane

Yoga is fundamentally considered as a preventative or curative approach for an ailment or malfunctioning system. But the healing properties of yoga transcends beyond only prevention and curation. A major part of yoga practitioners begins their practice as a remedial measure to some sort of physical or psychological problems they are facing or some health-conscious ones adopt the style for preventative purpose. But YOGA is – “Omnipotent, Omniscient, and Omnipresent”. One must constantly pursue the higher upliftment of yogic practice to go beyond the concept of prevention and curation and attain the rehabilitationa new restored and rejuvenated life!

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Yoga’s role in the rehabilitation

Our body has an intrinsic way of healing itself after an injury. It produces the antibodies, repairs the cells, and regenerates the lost blood, produces the pain-relieving endorphins, and many more. Yoga supports these natural healing defenses of our body. It has a different approach than conventional medicine. Rather than treating the isolated part of the body suffering from injury, it helps to treat the injury by working with the body’s natural healing system and improving health on all levels.  

yoga for rehabilitation- shwet yoga classes and courses in thane

Rehabilitation types and stages

Rehabilitation consists of different types such as, first- Physical, second- Psychological, third- Social. Yoga helps to return to a healthy life by helping in treating physical disorders such as cardiovascular diseases, stroke, Parkinson’s syndrome, muscular dystrophy, joint pain, and many more. In psychological rehabilitation, yoga helps to deal with posttraumatic stress, maintain the mental equilibrium and restore psychological functioning. As far as the social area is concerned yoga helps the people dealing with societal disadvantages, struggling with substance abuse, minors in remand homes, elders in old age homes, and the ones struggling with their addiction in rehab centers. A rehabilitation mainly consists of stages- rest and protect, recover your motion, recover your strength, and recover your functionality.

Physical Rehabilitation

yoga and rehabilitation- shwet yoga classes and courses in thane

Cardiovascular disorders

Stress, poor eating habits, inadequate sleep, and no-exercise are the main factors contributing to this disease. Regular practice of the specifically designed and recommended yoga exercises significantly improves cardiac function by stimulating blood circulation and vitalizing the entire vascular system. Systematically designed breathing exercises enhances the oxygen absorption and eliminates the toxins and impurities from the body. Subsequently, the natural state of the oxygen level and cardiovascular health restore.

Stroke and nervous system disorders

Adding yoga to stroke rehabilitation therapy improves the speed and extent of the recovery. Having many benefits including improved balance and independency. The therapy program may include exercises to strengthen the muscles, increase coordination, and regain range of motion. Yoga also helps to recover the nerve damage. Various breathing and meditative exercises show improvement in neurological disorders.

Rheumatic pain

Poor posture, overeating, inflammation in muscle joints results in joint stiffness, and strong pain. Yoga not only cures the existing pain but also prevents the rheumatic changes in the joints. It relaxes the shortened muscles and strengthens the weakened ones. Yoga exercises allow the full movement of the joints as much as possible without causing pain. A great improvement in joint mobility and enhanced blood circulation to the joints is observed. Thereby, the body gradually regains its flexibility in a natural way.

Obesity and hormonal issues

Yoga not only burns calories but gives an edge of generating good eating habits in an individual. It regularizes the metabolic cycle and proper hormonal secretion. Yoga controls and balances some of the stress-related hormones like cortisol and adrenaline, restoring the blood pressure, heart rate, and maintains the BMI.

Respiratory and immune system

Conditions like Chronic obstructive pulmonary disease cause irreversible damage to the vital respiratory system. Yoga shows efficacy in increasing exercise capacity in the individual. Reports show improved lung functionality, increased diffusion capacity, and decreased dyspnea related distress. Overall, the tolerance, oxygen level, and strength of vital organs are improved building a healthy and powerful immunity.

Psychological rehabilitation

Children with special needs

Children with special need, care, and attention when encouraged to perform yoga and meditation, they show great signs of improvement. Children with Attention Deficiency Hyperactivity Disorder (ADHD) treated with yoga as an add-on therapy. A significant improvement in conventional motor training can be observed with an improvement in children’s behavior.

Psychological impacts of ageing

Though a person may not suffer from a particular symptomatic disorder due to aging, but the psychological impacts could be there of fatigue, loneliness, stress, insomnia, and many more. The regular practice of yoga helps in combating the psychological aspects of aging by improving the quality of sleep, reducing tiredness and depressive thoughts, improved cognitive functions and mobility. Yoga promotes healthy aging in older adults.

Substance abuse

Rehabilitation of the people with addictions, drug abuse is very difficult to achieve. It affects the mental-state and functioning. Yoga plays a vital role in overcoming drug addiction in both pre and post clinical therapy and reduces the drug dependency and other associated problems. Similarly, it shows positive social, psychological, and biochemical changes in alcoholics and tobacco addicts.  

Post Traumatic disorder

Post Traumatic Stress Disorder, PTSD,  has a very adverse effect on the psychological health of a person. Constant exposure to trauma cause a feeling of stress and fear eventually summing up to PTSD. Following the yoga practice, it shows reduced symptoms of distress, lower heart and breath rate, decreased stress. It forms an equilibrium in mental emotions further reducing anxiety and fear.

Social Rehabilitation

Confidence building

A person facing social discrimination, bullying, body shaming, constant derogation may cut off from the society. Yoga and breathing exercises boost strength and endurance, it increases confidence. The major advantage is yoga gives a positive outlook to every aspect of your life. A person becomes optimistic, shining with positive energy. Yoga not only boosts a person’s belief in himself/herself but also helps to remain unaffected by the negative external factors.

Jail and remand homes

Yoga can help people who are at disadvantages due to their social circumstances. These include the people in jail, children in a remand home, elders in community centers. Yoga removes the clutter of an outcast from these people, gives them the ability to think rationally, and deal with the destructive anger, controlling the violence. Yoga is beneficial for generating righteousness in them through mindfulness.

Thus, yoga is not all about the preventive, curative, therapeutic methodologies, it is a way of life. It heals you from within and restores the physical, psychological and social aspects you have lost in the process of living and sustaining life. It brings back the very same zeal, vigor, and courage you once possessed. So, yoga must always be seen as the way of life and not as a part of life, so that you can always have the option to restore your life anytime.

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Gone are the days when hair fall or thinning hair was the problem associated with the mid-age crisis. A few decades ago the hair problem was just confined to some bad hair days and a gradual age-related greying and shedding. But due to the extreme lifestyle and environmental changes the age at which people are facing the hair issues has drastically fallen. It is no more a problem faced by someone in their mid-40s.

Hair has always been an important aspect of anyone’s personality and looks. It knowingly or unknowingly affects a person’s self-esteem. Though we all agree that hair is not the only criterion but a healthy mane is always an add-on for any individual’s personality. Thank god there is a way to maintain the health and growth of your hair – YOGA. Reducing the use of harsh products, using home-made and natural cleansers and masks, regular oiling, healthy nutritious diet, regular and sufficient sleep, all these simple steps when combined with a regular YOGA practice will amplify your chances of maintaining the healthy hair and also growing them back.

Can yoga stop hair fall?

Genetic factors, harsh chemicals, alcohol, and cigarettes, stress, lack of sleep, crash diet, excess consumption of salt, or sugar all these trigger hair fall. However, yoga significantly reduces the stress level, increases blood flow, and balances hormones. Yoga regulates the metabolism rate and removes the toxins from the body. Yoga, pranayama, and meditation cleanses and heals your body internally. This helps to maintain good scalp hygiene and healthy, voluminous hair. Regular practice of these asanas can show the hair regrowth.

1. Vajra Asana

Yoga Asanas for hair

This is the only asana that is recommended to do after having a meal. You need to do this asana immediately after consuming the food. Simple to do, this asana aids in digestion, reduces stomach gas and indigestion, helps in weight reduction, and keeps urinary disorders at bay.

2. Hastapadasana

Yoga Asanas for hair

This asana helps to reduce tiredness and fatigue. It brings down the blood flow towards your head thus making your scalp healthy. This forward bending asana boosts hair health as the nutrition flow through the influx of blood, reviving your lifeless hair, and stimulating healthy hair growth.

3. Shirsasana

Yoga Asanas for hair

Shirsasana is known to be the best asana for hair growth. This inverted pose directs the oxygen-rich blood to the facial skin enriching the complexion. It prevents hair fall, hair loss, and premature greying of hair. It prevents and cures the baldness caused due to bad blood flow to the scalp. Apart from sending the enriched blood to the brain it also directs it to the scalp. It needs to be performed under the careful guidance of an expert yoga coach to avoid neck injury.

4. Sarvangasana

yoga for hair

Another benefiting asana is the shoulder stand or Sarvangasana. It strengthens the heart and lungs, improves the respiratory and nervous system, reduces constipation, and improves strength and flexibility. It calms your mind and relieves stress. It improves the overall health making it the queen of all asanas.

5. Kurmasana

yoga for hair kurmasana

Kurmasana or tortoise pose resembles the tortoise that withdraws in its shell when threatened or endangered. This asana enables you to withdraw the curtails pertaining due to the outside world and reconnect yourself to the inner you. It gives the euphoric feeling of establishing a connection with your inner world. It relaxes your head neck and shoulders. It is a great stress buster relaxing your mind and treating insomnia.

6. Adho Mukha Svanasana

yoga asanas for hair adhomukh svanasana
yoga asanas for hair adhomukh svanasana

All sort of hair problem is solved if you regularly practice the Adho Mukho Svanasana. Its benefits are considered as par with the Sarvangasana. It pumps the oxygenated blood to your whole body especially to head. It is beneficial in treating the balding and dry, Brittle hair as the nutrition is supplied adequately through proper blood circulation.

7. Rajkapotasana

yoga asanas for hair rajkapotasana

This asana gives a beautiful stretch to your overall back thus stimulating the central nervous system. It is helpful to open up the hips and thus releases the stress and negative emotions such as fear and trauma.

8. Chakrasana

Chakrasana is often considered to reduce the belly fat and increase the flexibility of the spine. But very few know that it is highly beneficial in reducing hair fall too. Fresh oxygenated blood gets smoothly into the brain during its practice, providing suitable nutrients to the hair follicle. It stimulates the thyroid and pituitary gland thus balancing the hormones.

9. Prasarita Padottanasana

Generally performed at the end of the standing poses. This wide-legged forward bend has some amazing benefits for hair problems. It relieves backache, headache, fatigue, and mild depression. Regular practice of this asana calms the brain.

10. Halasana

During the practice of Halasana, inner organs like thyroid, pancreas, kidney, spleen are nourished well. It improves memory power and aids digestion. As the blood to face and head, the face and hair dazzle and keep young and healthy.

11. Viparit Dandasana

This is a complex exercise and advised to perform under your yoga trainer’s observation. It improves flexibility and opens up the chest, stimulates the adrenal, thyroid, pituitary, and pineal glands. This is the perfect remedy to treat depression. It helps in building emotional stability and boosting confidence.

12. Pranayam and meditaion

Pranayama, meditation, and various breathing exercises such as alternate nostril cleansing, kapalbhati, bhramari pranayama, and similar kriyas fills your body with oxygen. It has a soothing effect on your body thus calming the mind and reducing stress. Regular practice enhances your overall beauty including lustrous hair.

Many people consider yoga just a good practice to relieve stress and anxiety, which enhances your spiritual upliftment. But yoga is not limited to just that. Yoga can help you maintain a healthy spine and nervous system keeping the back pain at bay. Yoga stretches and strengthens the vital back muscles giving relief from the back pain.

In our day to day schedule, we tend to take our back for granted neglecting the stress we induce on it constantly. Some people need to spend the whole day sitting in front of the screens, travel a lot, need to perform heavy-duty physical tasks, result- a backache. Finally, our delicate spine gives up and begins a cycle of severe pain and may even affect our simple daily routine where a person is not even able to sleep properly due to uncomfortableness. For some people the problem is temporary. But for many, it can turn into chronic pain.

But thankfully yoga is there. Though for severe cases a medicinal help is always recommended but if the pain level is moderate yoga solely can give you relief from the nerve-wracking backache. Even if the pain is severe, you can still include some gentle yogic stretches in your treatment for faster relief. Yoga strengthens, stretches your back improving the blood circulation to the spine and nerves. Begin your journey today with these back-strengthening yoga poses and get rid of that pain giving you nightmares.

1. Marjarasana / Cat Pose

Marjarasana tops the list of beneficial asanas for back pain. It is highly recommended by the 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 the habitual lifestyle problems.

2. Setu Bandh Sarvangasana / Bridge Pose

This pose is known to calm the central nervous system. It strengthens the spine and reduces the strain on the neck thus reducing the back pain. Additionally, it helps to develop stronger shoulders and gives relief from the sagged shoulders. This asana improves blood circulation through arteries and gives rest to heart making it healthy and blockage free. Lastly, it is remedial for migraines, headaches, stiff neck, and insomnia.

3. Adho Mukha Svanasana / Downward Dog Pose

Adho Mukha Svanasana rejuvenates and energizes your body, lessening the stress and mild depression. This asana lengthens and strengthens the spine giving relief from the painful back. It is a full-body workout stretch that improves the health of spine, hamstring, calves, lower back, shoulders, and core. The pose is also known to be beneficial in treating osteoporosis and menopause symptoms.

4. Balasana / Child Pose

This is a very simple pose giving relief from back pain and stress. A few minutes of practice of this simple asana will help to relieve the lingering upper and lower back soreness. It gives a luscious stretch to the whole backside including the spine and the hips. Even persistent back pain can be cured through this pose that is simple and relaxing at the same time. As the pose does not demand expertise nor requires a complex twisting it can be practiced without enduring any further pain while performing it.

5. Trikonasana / Triangle Pose

Trikonasana helps to stretch back, core, legs, and arms. You can perform the multiple variations of it with the use of yoga props such as ropes, table, blankets, etc for a more relaxing pose. It especially helps in lengthening the spine. Try to do it under the surveillance of your yoga instructor to avoid any mistake that may lead to further soreness on the muscles. This pose increases the blood supply around the lower spine maintaining its proper function. It improves the balance maintaining stability in your torso and legs while you rotate your spine. The asana relieves back pain, invigorates the abdominal muscles, and strengthens the hips.

6. Paravrittit Trikonasana / Revolved Triangle Pose

yoga for back pain

Parivrittit Trikonasana or simply the Revolved Triangle Pose is usually sequenced after the Trikonasana i.e. Triangle Pose. If you are having chronic lower back pain, herniation, osteoporosis, or trouble with your joints then these modifications will surely be going to help you a lot. It strengthens and stretches the legs, hips, and spine and stimulates the abdominal organs. It gives a deep spinal twist thus making your spine flexible.

7. Bhujangasana / Cobra Pose

This gentle backbend stretch strengthens your back, chest, shoulders, and abdomen. Practicing this asana may soothe the pain caused by sciatica. It also helps to reduce the stress and fatigue that is accompanied by back pain.

8. Shalabhasana / Locust Pose

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 knees. Incorrect practice can cause the cramps in the leg muscles or lower back so be conscious while performing this asana or take the help of experts.

9. Ardha Kapotasana / Half Pigeon Pose

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.  

10. Ardha Chandrasana / Half Moon Pose

It is great at reducing lower back pain, increasing the flexibility of the spine, and trimming the waistline. Half Moon Pose is known for the quick boost of energy it gives to get you ready for your long tiring day. It improves the sense of balance and coordination.

11. Ardha Matsyendrasana / Half Lord Of The Fishes Pose

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

12. Parshvottanasana / Pyramid Pose

yoga for back pain

Parshvottanasana is great for people suffering from tight hamstrings and low back pain. It is an intense side stretch pose, closely related to Revolved Triangle Pose. When done properly it lengthens the spine, strengthens the legs, stimulates the digestive organs, and calms the mind. The full variation of this pose includes the reverse namaste, which is an extremely deep pose.

13. Samkati Bandhasana / Reverse table Pose

This asana involves the legs, core muscles, wrist, and shoulder muscles, providing a deep stretch to the upper body, including shoulders, abdomen, chest, and spine. It neutralizes the spine. It builds strength throughout all the core muscles including muscles surrounding the spine. Also helps to improve balance and posture.

14. Seated Vakrasana

This asana increases the elasticity of the spine, and relives 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.

Yoga is an excellent body relaxing, low-impact, destressing exercise format that benefits your overall well-being. Earlier life used to be much relaxed and stress-free. Though people had to work hard and rigorously, mental stress was manageable. But as the technology involved and lifestyle changed, it impacted our day to day lives in many aspects. Expectations and ambitions have changed so the working patterns. The definition of a happy and peaceful life is now associated with expensive and luxurious stuff.

Yogic practices for Hyperthyroidism and Hypothyroidism

All these never-ending desires for the betterment of economical conditions contributed to the changed working patterns along with many stressful lifestyle changes. Irregular eating and sleeping clock, lack of exercise or sedentary activities, high level of stress, and mental anguish, all these factors are causing an increase in the lifestyle-related diseases such as hormonal imbalance, thyroid problem, PCOS, psychological complications, heart problems, diabetes, etc. One of the major concerns now days is thyroid health complications. Thyroid disorder has become a household name these days, affecting both men and women equally.

What is a thyroid disorder?

A butterfly-shaped gland is present in the neck known as the thyroid gland that mainly regulates various metabolic functions in the body. Thyroxine is the primary hormone produced by this gland. The improper functioning of the thyroid gland i.e. not secreting the thyroxine in the required quantity is termed as a thyroid disorder. Yoga and medication can treat thyroid naturally, but it can also prevent the disease. There are some asanas that stimulate the thyroid gland during its practice so that the proper functioning of the gland is maintained.

There are two types of thyroid disorder-


This condition is indicated when the thyroid gland produces an excessive amount of thyroid hormone. The symptoms mainly include-

  • Tremor
  • Fatigue
  • Intolerance for heat
  • High sweating
  • Lack of concentration
  • Increased bowel movements
  • Weight loss
  • Rapid heartbeats


This condition is attributed to the underperforming thyroid gland. This condition is more common than Hyperthyroidism. The symptoms can be summarized as-

  • Fatigue
  • Constipation
  • Dry skin
  • Feeling cold
  • Water or fluid retention
  • Muscle and joint aches
  • Excessive menstrual bleeding in women
  • Weight gain

Can yoga prevent thyroid?

Yoga is very useful to prevent thyroid complications by stimulating its functioning and lowering the stress levels. These are some useful asanas that help you to effectively fight or prevent the disease. Consult your Yoga Coach for further details.


It is otherwise called the shoulder stand and is viewed as one of the best yoga asanas for the whole body. This inverted pose helps the blood to flow down to the throat increasing blood supply. Researchers state that this stimulates the thyroid gland.

Yogic practices for Hyperthyroidism and Hypothyroidism
  • Lie down on the floor.
  • You can also place towel or some soft object to support the shoulders or you can simply use the yoga mat.
  • Place the palms facing down on either sides of your body.
  • Breathe in and lift legs slowly up at a right angle.
  • Further lift them and push the lower back up, take help of hands to support the hips.
  • Keep the stomach pulled in, strengthening the core. Hold the body and legs in a straight line up from the shoulders.
  • Keep the chin tucked into the chest. Breathe deeply and hold the position for minimum 2-3 minutes.
  • Lower the legs slowly and return to the lying position.


It is otherwise called the Plow pose and is probably the best asana for accomplishing well-functioning thyroid. It is known to stimulate the thyroid gland. To do the pose begin with the Sarvangasana. But rather than holding the legs straight follow these steps-

Yogic practices for Hyperthyroidism and Hypothyroidism
  • bring the legs right over behind the head.
  • Rest the toes on the floor behind the head.
  • Keep the lower back supported with the hands throughout.
  • Breathe deeply and straighten the hands on floor in opposite direction to legs. Hold the pose.
  • Bring the legs back above the head. Slowly lower the legs back to the floor, relax.


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.

Yogic practices for Hyperthyroidism and Hypothyroidism
  • Start with seating on the mat in lotus pose or Padmasana.
  • Slowly bend backward and bending elbows and allowing them to touch the ground and support your upper body.
  • Lie down, your back touching ground and legs still in a crossed position.
  • Try to arch the back as far as possible without straining. Make sure that you hold your feet with hands.
  • Close your eyes and completely relax your body. Gently take deep and slow breaths. Hold in this final pose at least for a couple of seconds.
  • Exhale gently and reverse these movements gently one by one as you release the posture.


Known as an eight-limbed pose, is a posture used in Surya Namaskar sequence in modern yoga as exercise. Here the body is balanced on eight points of contact to the floor- feet, knees, chest, chin, and hands.

  • From Plank pose or Chaturanga Dandasana position, drop your knees to the floor. Breathe smoothly throughout the pose.
  • Lower your chest and chin down to the floor, landing your shoulders right over your hands. Keep your elbows hugging into your sides. Your butt stays high and your toes stay tucked under. You’ll be scrunched up like an inchworm.
  • Hold the pose for one to 10 breaths.
  • To exit the pose, lift your chin and slide your chest through your hands as you untuck your toes and straighten your legs to arrive in cobra or Bhujangasana pose, which is the next pose of the sun salutations.


Cobra pose better known as Bhujangasana assists with decreasing strain, stress and weariness. It gently stretch and stimulates the throat and thyroid gland.

  • lie down on their stomach on the mat.
  • Place the palms on the mat under the shoulders.
  • Squeeze the elbows into their sides. press the palms into the mat.
  • Lift the head up until the chest lifts off the mat and the back is arched.
  • Drop the head back towards the bottom if this feels comfortable. breathe deeply.
  • Slowly lower chest and head back down to the mat.


Dhanurasana is an incredible back bowing yoga pose for expanding and increasing thyroid and spinal strength and adaptability. It stimulates the internal organs. This posture stretches the throat and strengthens the thyroid, making it a very beneficial posture for those suffering from thyroid problems.

Yogic practices for Hyperthyroidism and Hypothyroidism
  • Lie on your stomach with your feet hip-width separated and your arms by the side of your body.
  • Bend your knees, take your hands back, and hold your ankles.
  • Breathe in, lift your chest off the ground. Look straight ahead.
  • Keep the posture stable while focusing on your breath. Your body is currently bent and rigid as a bow.
  • Following 15 – 20 seconds, as you breathe out, put your legs and chest to the ground. Release the legs and relax your body.


In Sanskrit Hasta means ‘Arms’ and Uttana means ‘Stretching up’. As the name suggests in this yoga pose the arms along with the spine and throat are stretched highly benefitting the thyroid gland. Along with this, the asana has many health benefits from toes to head.

  • Stand straight and spread your legs one to one and a half feet apart.
  • Interlock the fingers of your hand.
  • Stretch your arms upward and slowly bend backward. You can support your back with the help of hands to reduce spinal stress.
  • Stay in the position for few seconds and return to normalcy.


This is the preparatory pose for Shirsasana also is one of the variations of the Shirsasana i.e. Headstand. The inversion shows control, strength, and beauty. It has energizing effects on your entire body.

  • Start with Vajrasana. Place the forearms firmly on the yoga mat with the elbows shoulder-width apart. Interlock the fingers.
  • The distance between the elbows should be equal distance from each elbow to the interlocked fingers forming an equal triangle.
  • Place the crown of the head on the mat just inside the cradled fingers. Lift the knees up and straighten your legs keeping the toes on the floor.
  • Stretch into your elbows on your tippy-toes as close as you possibly can. 
  • Breathe 5-6 breaths and come back down into Vajrasana to recuperate.


Also known as Cat pose, this stretching yoga asana gives more flexibility to the spine, improves blood circulation, relaxes the mind, and is very good for those suffering from thyroid or who want to ensure the proper functioning of the thyroid gland.

  • Begin with your hands and knees on the floor. Making it like a tabletop position. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep breath.
  • On the exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release.
  • On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck.
  • Repeat for at least 10 rounds, or until your spine is warmed up.


Also known as Forward bend pose. Hastapadasana is the basic yoga pose that is very effective to cure constipation, hair loss, back pain, stimulates the nervous system, and also beneficial to increase height. 

  • Stand straight with straight back, feet shoulder-distance apart.
  • Take a deep breath and bring your both the hand above your head. Hands should be straight.
  • While breathing out, bend forward from your waist and try to touch your feet with both the hands.
  • Do not bend your knees. Your head should be in contact with the knees.
  • Hold this position for a few seconds and breathe normally.
  • Now while inhaling come back to starting position.


It is one of the basic yoga poses where ‘Bhoo’ means Earth and ‘naman’ means Greeting. This is one of the best stretching exercises. Opens the Third Eye Chakra or Ajna Chakra and Regulates the functions of Thyroid Gland.

  • Sit comfortably on the ground or yoga mat. Stretch your legs towards the sides with sitting bones touched to the ground.
  • Keep your spine or back straight. Inhale and raise your arms. Hold both toes with fingers.
  • Now starting bending forward towards the ground. Do as much your body allows you to do. Don’t force the body or else you may suffer pain.
  • Try to touch the floor with your forehead or chin. If you cannot, don’t worry. Nobody can perfect this pose in one go. Your flexibility will improve gradually.
  • Come back in the neutral position. Rest for a minute.

Regular yoga practice ensures the proper functioning of the thyroid gland. It keeps the hormones balanced and relieves the thyroid symptoms such as weight gain, metabolic issues, skin and hair complications and reduces the stress and fatigue level.

Regular exercise, meditation, and balanced, nutritious diet is the secret ingredient of a healthy life! Yoga is known to give not only a comprehensive body relaxing, strength building and immunity-boosting exercise to the body both externally and internally but also helps to generate a better body awareness, helping us to indulge in good habits and dietary practices. Regular exercise especially meditation and yoga help you to suppress the cravings and can be your best-helping partner in your diet plan.

Top 5 foods to eat post-yoga shwetyoga classes in thane west

Can you eat after doing Yoga?

Similar to the other workouts it is recommended to have light food before your yoga session so that your body gets the required energy but does not make you feel bloated. But it is equally or more important to feed your body with the post-workout fuel. Depending on the different styles and intensity of your yoga practice the calories burned during the process varies. But one must make sure to have some nutritious food ready to restore the lost energy. In general, a meal filled with protein, carbohydrates, some essential good fats, and fiber- right after the yoga session or within an hour post-yoga session- is the optimal solution to repair the muscles and body organs.

What to eat after Yoga class?

Always eat a super nutritious meal after your yoga session containing carbohydrates plus proteins. But what you need to eat after an early morning practice will be different from what you need to eat after a late evening class.

After morning class

If you are doing yoga during morning hours, you are likely to hit the mat relatively on a empty stomach or on a totally empty stomach. One must rehydrate oneself with some water after a yoga session and have some light food with lean protein, little fat and little carbohydrates. Here you need to consume something complete and balanced to refill you from yoga practice and provide you a back up till the lunch time (mid-morning snacks in case of early morning class).

After evening class

An early or late evening class suggests that you already had eaten something before the class. So you are saving your dinner until after the class. So some dinner options -with soups, veggies, a bowl of rice, lentils- a food high in fiber is recommended so that you don’t go to bed with ton of food to digest and ruin your sleep, but also not lying awake and hungry.

A qualified Yoga Coach can guide you better about the right food you must feed to your body for overall nourishment. A good Yoga Institute regularly conducts events regarding healthy food habits. Here is the list of top 5 foods you must include in your post-yoga meal-

1. Fruitify your body

Top 5 foods to eat post-yoga shwetyoga classes in thane west

Fruits are the best thing to have your hand on after your yoga session. They are loaded with natural sugar instantly giving energy and are highly refreshing. With its simple carbohydrate content, it replenishes the electrolytes, provides vitamins, and hydrates the body. It nourishes the body and boosts the mood due to freshness. The key ingredients in fruits help to maintain the healthiness of the nervous system and active brain. Due to the high fiber content and refreshing effects, it can be included by both the morning and evening practitioners in their post-yoga refueling diet.

2. Replenish the electrolytes

Top 5 foods to eat post-yoga shwetyoga classes in thane west

As you sweat during the yoga practice some amount of electrolytes are lost. Commercial sports drinks need not necessarily have all the right amount of required electrolytes that your body requires after an intensive yoga session. These drinks may contain high levels of sugar or artificial flavoring agents and other hazardous preservatives. Instead of these chemical loaded drinks go for the naturally hydrating pure fruit juice, lemon water, or simply coconut water. Simple, plain water is the best when it comes to hydrating. Replace the liquids you have lost with green tea. Plenty of water is necessary.

3. Muscle strengthening

Top 5 foods to eat post-yoga shwetyoga classes in thane west

Eat healthy and nourishing food! A healthy snack full of carbs, fat, and protein especially the lean protein refills your energy within your muscles and your liver. Your muscles are made of protein, so it is a brilliant idea to include protein in your post-yoga diet to help your muscles to build and recover. Combination of nuts like almonds and seeds like pumpkin seeds, flaxseeds will provide a good source of protein and energy. Eggs are a great option having high protein, vitamin, and mineral value. Make your own protein bars using dry fruits.

4. Eat your Carbs

Top 5 foods to eat post-yoga shwetyoga classes in thane west

Carbohydrates with some good fats are also recommended in a moderate amount. Daliya, soaked groundnut, or chickpeas helps to replenish the energy and gives a feeling of fullness. Banana is rich in vitamins and minerals also provides carbohydrates. Cereals, grains, millets, Ragi provide carbs with high fiber content making it easy to digest. Immediately after the practice is the right time for carbs replacement in your muscle so they can replenish glycogen, preventing chronic fatigue, acute burnout, or injuries.

5. Salad and sprouts

Indulge in your veggies filled with all the necessary nutrients, vitamins, and fiber. Homemade soups having a variety of veggies make a great post-yoga meal option for evening yoga classes. A bowl of salad made from fresh veggies especially green leafy vegetables and using organic vegetables is the best option. Sprouts give a feeling of fullness and are high in fiber content making it easy to digest and highly detoxifying.

So, after your next yoga session, make sure to not skip the reenergizing, replenishing, and restoring post-yoga meal. Have a fruit or banana, a handful of nuts and resins, or other healthy snacks with plenty of fluids and water that will help you to repair, restore, and take care of your body immediately after your yoga practice and in a long run too.

Yoga has gained recognition all over the globe with fitness and health freaks for its long term benefits on physical fitness, concentration, stress relief, and peace of mind. And to celebrate this worldwide acceptance June 21 is celebrated as International Yoga Day all over the world. Apart from providing a complete stretch and muscle building exercise to the body, yoga helps to strengthen the muscles and tone the body with the help of high- calorie burning yoga poses.

International yoga day

Thousands of yoga practitioners swear by its life-changing experiences which demands to hold the poses increasing the endurance, building the concentration, and burning the high amount of calories, making yoga a must included activity in one’s fitness regime. It may lead to a slow and steady weight loss or muscle toning exercise routine but the change is bound to happen with a long-lasting effect.

“Most people have no idea how good their body is designed to feel.”

– Kevin Trudeau

Many write it off as a simple stretching and mild form of exercise citing yoga as a slow meditative, transition process from one pose to another. But the actual truth about its fat or high-calorie burning nature will surprise many. Yoga is estimated to burn around 180-600 calories per hour depending on its various styles for example power yoga is considered to burn the most calories. Though It also depends on the specific yoga poses you or your yoga instructor selects. These are the 7 high-calorie burning yoga poses one must include in their regular practice.

1. Suryanamaskar or Sun Salutation

Surya namaskar or Sun Salutation is known to be ‘the ultimate asana’ due to its multi-dimensional benefits. Suryanamaskar includes a total of 12 yoga poses with each pose having its own benefits. A single set of Suryanamskar includes all these poses performed with both the legs and each set burns around 13.90 calories. It is recommended to do a minimum of 12 sets of Suryanamaskar in a day contributing to 228 poses in a total. So, by doing it for around 25-30 minutes one could burn around 250-350 calories depending on the number of sets, the weight of the person, and the speed at which one performs it.

international yoga day high colotie burning yoga poses at yoga classes in thane west

2. Phalakasana or Plank

This pose is a major calorie-burning exercise because every muscle is engaged while practicing it. Various modified versions are also available where one can raise a single leg one or two feet above the ground. The longer you stay in the pose – ranging from 30 seconds to 5 minutes – the more calories you burn. This 5-minute workout strengthens the core muscles and reduces belly fat, toning your stomach. Calories burn- around 50.

international yoga day high calories burning yoga poses at yoga classes in thane west

3. Utkatasana or Chair Pose

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 5-6 calories. 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.

international yoga day high calories burning yoga poses at yoga classes in thane west

4. Anjaneyasana or high lunge or crescent lunge

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 the 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.

international yoga day high calories burning yoga poses at yoga classes in thane west

5. Chaturanga Dandasana or Low Plank

It is basically holding the low part of a push-up. When done properly it requires major muscles of your body to hold the position. Elbows are required to maintain the perpendicular angle, legs are engaged and core muscles are contracted exhausting most of the calories. Also known as the Four Limb Pose as four limbs i.e. four anga are involved in the pose.

international yoga day high calories burning yoga poses at yoga classes in thane west

6. Kakasana or Crow Pose

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 the high amount of calories but it also helps you to strengthen the arms enormously. It aids in digestion by toning the abdominal muscles.

international yoga day high calories burning yoga poses at yoga classes in thane west

7. Chakrasana or Wheel Pose

Chakrasana or wheel pose engages the legs, buttocks, thighs, spine, chest, arms muscles, and also involves 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.

international yoga day high calories burning yoga poses at yoga classes in thane west

The relation between calorie burn and yoga:

The more efforts you put in the more calories you burn. The whole logic of calorie burn depends on sweating. Most of the yoga instructors or yoga teachers all over the world believe it is the best way to throw out the unwanted and toxic material from your body. The body requires energy while doing all these yoga poses which gets replenished through steady breathing. Thus more and more oxygen is provided to the body making it warmer. To maintain the temperature of the body it sweats in the form of burning extra calories in the body, aiding to maintain the weight and health.

A dedicated and passionate yoga teacher is always in search of more and more knowledge about the yogic practice. While it is common that most of the yoga teachers neglect the yoga scriptures and books they once studied during their early yogic training, it is always beneficial to re-read the stuff you once studied. The scriptures, books, study materials you once read, or studied may be as an introduction to yoga, during your yoga teachers’ training course, or for any other purpose, the quest for the yoga insights and knowledge must always be alive!

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

There is always a possibility that you will find something exciting, enlightening, and more insightful every time you read, even though the source of knowledge remains the same. The very same book you read during the beginning of your yoga journey can relate you to another level of spiritual wisdom during the later stage of your yoga journey. This is mainly due to the fact that your level of understanding increases as you progress in your journey, as you gain more and more experience and expertise. So, it is always advisable to keep updating with the new techniques and research work in yoga through new yoga books but at the same time, one must have a bookshelf containing some classic yoga books to keep revising.  

Do yoga teachers need to read books?

Yoga is an art to perform. Mere pitching about it is not going to make any difference without actual practice. Then why yoga teachers need to read books? And why do people write books on yoga? The answer is simple – to achieve the knowledge, to share the experience. Yoga is an ancient practice rooted back to time immemorial. Almost every ancient scripture from any country mentions some form of yogic kriyas, meditation, and tantric practices. This knowledge can be passed more precisely and accurately only through the form of some written material without missing any information. So, the basic reason for yoga books is the very common motive of the existence of any other kind of book – to make knowledge available to anyone.

The other reason can be stated as – a platform to share unique experiences, different insights that may vary from person to person. Every person has a unique experience when they perform yoga. Every individual has different perceptions about their mindfulness of meditation. Every yogi attains different insights and wisdom through their independent yogic journey. Their experiences shared through a book can become a motivational, divine force for someone to start their yoga journey or a guiding hand on how to proceed further on the path to enlightenment.

What are the best yoga books to read?

There are so many books available on yoga making you wonder which one you must read. But there are some books that are worth reading again and again. Here we have recommended some books that stick in your mind even after you finish all the pages. Every time you get on the mat it gives you a new outlook. Every cycle of reading these books has the power to bring a pivotal difference in your life.

Hatha Yoga Pradipika – By Muktibodhananda Swamy

This is the book to give you the full picture of what Hatha yoga really is, although you have to put it into a historical perspective. Anybody that wants a deeper understanding of yoga should read this book first. This gives a view of where yoga has come from. The book to be very clear and concise, especially the line drawings and diagrams that illustrate the Yoga positions with accompanying informative text.

Anandyog – By Shrikrishna Vasudev Vyavahare

Published in 1991, by Ghantali Mitra Mandal. The author Shrikrishna Vyavahare also known as Swami Satyakarmanand has been felicitated as “Yogacharya”. He has been accoladed with more than fifty awards and has presented many research papers in the national and international Yoga conferences. Out of which ten papers got a first or second-ranking. The book explains yoga in a very simple way. And is available in three languages – English, Marathi, and Gujarati.

Another notable work of Sami Satyakarmanand includes Yoga for health, healing, and harmony. In this book with his deep insight and Dr. Usha Natu devised S-E-M-H-P-O axis which is the outcome of their long-standing experiences in the field of yoga and medicine respectively. The axis is a beautiful combination of anatomy, physiology, psychology, science, and spirituality the details of which are given with the relevant charts, attractive photos, and informative appendices.

Pranayam Darshan – By Yogacharya Shrikrishna Vyavahare

Pranayam: the most sought after technique of yoga, is explained intricately by the author in the book Pranayam Darshan. The different traditions, techniques, and benefits of each has been explained beautifully. He has also simplified the techniques of pranayama and thereby made pranayama relevant in today’s times.

Mahilansathi Ananddayi Yog – By Sadashiv Nimbalkar

Padma Shri Sadashiv Nimabalkar is an Indian academic, author, Yoga guru, and the founder of Yoga Vidya Niketan, a Mumbai-based Yoga institute, promoting the practice of Yoga. A former physical education instructor and a vice-principal of a junior college, Nimbalkar practiced Yoga under a renowned teacher, Swami Kuvalayananada, one of the pioneers of Yoga research and the founder of Kaivalyadhama Yoga Institute. The book depicts the useful asanas especially benefiting the women and treating their health concerns.

Light On Yoga – By B.K.S. Iyengar

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

One of the best creations from the world’s most respected and renowned yoga teacher B.K.S. Iyengar, who devoted his whole life to the practice and study of yoga. The book was first published in 1966  in English by George Allen And Unwin with revised editions in 1968 and 1976. The book is an international best-seller and has been translated into at least 23 languages. It is mainly based on the Iyengar style of modern yoga. Click here to buy it on

Bringing Yoga To Life – By Donna Farhi

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

First published in 2003, it is written by the internationally renowned and best-selling author Donna Farhi. The author moves your daily yoga practice beyond the yoga mat to the philosophical upliftment of your life. Emphasizing the principals of Patanjali’s Yoga Sutras, the author shows the yoga’s transforming power as a life practice, going far beyond its common limitation to mere exercise routine or stress management technique. Click here to buy it on

The Living Gita: The Complete Bhagavad Gita – By Swami Satchidanand Sarswati

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

Published in 1988, by Satchinand Sarswati, one of the most revered yoga masters of our time. The book gives spiritual insights abiding internal peace. A great book for anyone or a yoga practitioner who is trying to find his/her purpose and place in the universe. All the shlokas explained well in English with really great examples. This book has the power of changing the thinking of one’s mind. Buy it on

The Yoga Sutras Of Patanjali – By Swami Satchidanand

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

Published in 1978, The book is a commentary on the practice of Raja Yoga, a path of concentration and meditation. It is a treasure to read again and again by the spiritual seekers. The 4000 years old classic sutras by Patanjali are covered by giving yogic teachings on ethics, physical postures, and meditation, guiding how to deal with situations in daily life. Click here to buy it on

Light On Life – By B.K.S. Iyengar

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

Another masterpiece from the world’s most venerated yoga teacher. Published recently in 2005, it shows how to see life through the yogic prism. It brings readers to the new understanding of the yogic journey, with the depth of Iyengar’s great wisdom, his spiritual genius, a companion to his Light On Yoga. The clear and authentic voice in which he speaks can only arise from someone who has understood yoga not as a scholar alone but as a practitioner. Buy it on

The Yamas And Niyamas: Exploring Yoga’s Ethical Practice – By Deborah Adele

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

Published recently in 2009, The book focuses on being good to ourselves and others as well as being present in the moment through 5 Yamas (non-violence, truthfulness, non-stealing, non-excess, and non-possessiveness) and 5 Niyamas (purity, contentment, self-discipline, self-study, and surrender). The concepts are easy to understand and the ideas are highly inspiring. They are personally challenging in a great way. Buy it on

Autobiography Of A Yogi – By Paramahansa Yogananda

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

It is an autobiography of Paramahansa Yogananda first published in 1946 by Philosophical Library. It scientifically explains the kriya yoga. One totally gets lost when reading about the life events of Yoganandaji. We come to the depth of Indian philosophy & scripture. It leaves a deep influence on your mind. Total awakening of yourself. You will remain awestruck by knowing what Yoga can do. If you want to change your life you should definitely read it. Click here to buy it on

There are plenty of other books that are worth any yoga teacher’s collection such as Yoga Anatomy by Leslie Kaminoff, Hath Yoga Pradipika a Sanskrit manual, Yoga And The Quest For True Self by Stephen Cope and many more. One must keep reading these books to explore more about the divine, and peaceful yogic world.

A woman plays many roles in her life and day to day routine – a doting daughter, an affectionate sister, a devoted wife, a caring daughter-in-law, a loving mother, a dynamic employee, or a versatile business person and many more. She is the one holding a family and people in her life together. Her sacrifice and devotion hold a very special place in everyone’s life. But while giving all her time, strength, and energy for the well being of others often she neglects her own self, living her in stress.

Yoga business coach performing yoga at shwet yoga classes in thane

So, who is going to look after the pillar of strength in your lives? Who is going to relieve all the stress and medical issues a woman faces due to constantly being occupied with household duties and office responsibilities? The perfect answer to all these questions lies in one ancient practice – YOGA.

Due to the multitasking and demanding lifestyle of women, they are highly susceptible to hormonal issues, psychological problems, anger and anxiety issues, insomnia, body pains, and many more. Studies show that yoga not only is beneficial for reducing and treating all these women problems but it also gives new vigor to them to endure the stress and perform their duties more proficiently.

Here is the list of common problems and health concerns nowadays a woman faces and how yoga can be an effective remedy for these problems.


Polycystic Ovarian Syndrome or PCOS is the most common problem women are facing all over the world. Lifestyle changes, irregular diet, bad eating habits and high intake of junk food, sedentary lifestyle lacking physical activity and exercise are the main reasons for PCOS. Although there is no specific cause associated with the disease, it is seen that the highly stressed lifestyle is the main contributor to it. Many medical professionals recommend regular exercise especially stretching and twisting yoga asanas along with a healthy diet to control the symptoms. Relaxing and stimulating asanas such as Padmasana, Baddha Konasana, Savasana, Suryanamaskara, Naukasana, Bhujangasana are some of the effective asanas one can perform as a remedy.

Yoga business coach performing badhha konasana in shwet yoga classes in thane

Irregular menstrual cycle

It is one of the symptoms associated with PCOS but there are other reasons and ailments that can cause an irregular menstrual cycle. Irregular and painful menses can be due to work stress, hormonal imbalance, irregular sleeping habits. Yoga regulates your menstrual cycle and its regular practice reduces the cramps and pain associated with menses. Do regularly at least 12 sets of Suryanamaskar  and many of you will experience the difference within a month. Along with these asanas Sarvangasana, Halasana, Dhanurasana, Vajrasana, pranayama helps to regularize your monthly cycle.

Yoga business coach performing Suryanamaskar in shwet yoga classes in thane

Activating your thyroid gland

Another common problem women face these days is the improper functioning of the thyroid gland. Both the underperforming or high performing thyroid gland causes various ailments like weight gain, dry skin, forgetfulness, depression, brittle hair, infertility, etc. Yoga poses like Ustrasana, Dhanurasana, Matsyasana, Bhujangasana stretches the thyroid gland, and stimulates its functioning. One of the major causes of thyroid dysfunction is stress. Various yoga kriyas, pranayama, and meditation techniques help to lower down your stress level to a great extent.

Yoga business coach performing Dhanurasana in shwet yoga classes in thane

Your beauty aid

All makeup and beauty products enhance your look externally but yoga provides the oxygen and required nourishment to your skin internally, causing a natural glow on your face and skin. The regular practice of yoga stimulates internal organ functioning and improves the blood circulation. This heals your body from within and provides a healthy complexion and blemish-free skin. Hair fall, brittle hair, dandruff, dry hair can be cured by regular practice of Sarvangasana, Shirsasana, Pranayama. Sinhasana, Suryanamaskara, Nadi Shuddhi Kriya enhances your beauty and aids in facial weight loss.

Yoga business coach performing Pranayama in shwet yoga classes in thane

Unwanted hair

Hirsutism is the male pattern unwanted hair growth on the female body on areas such as face, chest, and chin. The thick hair growth hampers the confidence of a woman. Various other factors like thyroid dysfunction, PCOS causes the increased level of the male hormone androgen in women causing the thick hairs to grow at unwanted areas in women. Yoga will improve the functioning of hormone-releasing glands in the body and will help to have a proper balance of male and female hormones. Mindful yoga, exercises, and a healthy, balanced diet can control the growth of unwanted hair. Ardha Mastyendrasana, Garudasana, Matsyasana, Suryanamskar, Viparit Karni are some yoga asanas you can practice regularly to aid your hirsutism medications and treatment.  

Yoga business coach performing Garudasana in shwet yoga classes in thane

Yoga is very beneficial to treat these common problems women face nowadays. But, there are many other conditions that can be treated or prevented by yoga. That is why yoga and yoga professionals are gaining popularity these days as a long term solution to many chronic diseases. Medications and other beauty and cosmetic treatments may have some side effects, but yoga is the multidimensional solution which not only beneficial for a particular problem but also aids to relieve the other conditions also. Try all these asanas even if you are not facing all these common conditions, because ultimately in any way it is going to give you many more highly beneficial rewards.

Yoga for weight loss- Shwet yoga classes in thane west

Yoga practice generates a physical, mental and spiritual awareness in the practitioner. It helps you to develop the best version of yourself. 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.

Yoga is a science of well-being, the science of being youthful and science of rejuvenating your body, mind, and soul. Yoga is a holistic package. As day by day due to sedentary lifestyle and working patterns many people all over the world are facing issues about maintain their weight and keeping themselves healthy and active. But at the same time, many people are becoming more aware and cautious about their increasing waistline and about the various metabolic diseases that ultimately lead to cancer, diabetes, and many more. Many of the people don’t relate yoga as an effective tool for losing weight compared to the high-intensity workout in the gym. It could somehow take time for them to understand the mechanism of yoga and different asanas in burning the unnecessary fat, but the end results are affirming, enlightening, and gratifying!

Start your yoga journey !

Many experts agree that yoga shows it’s efficacy in helping you burn calories, build body muscles, and be youthful forever! Let’s take a look at the ways it helps you to lose those extra kilos.

Yoga for weight loss- Shwet yoga classes in thane west

Increased cautiousness and awareness

Yoga may not immediately show the results for weight loss, but the mindfulness generated during the practice of yoga helps to develop body awareness and cautiousness about your eating habits. The mental and spiritual aspects of yoga which help you to develop mindfulness increase your awareness on many levels. This mindfulness generates a better ability to resist unhealthy foods and cravings. The regular yoga practice motivates you to follow and stick to your diet plan, significantly reducing calorie intake.

The biggest obstacle in your weight loss journey is not finding the motivation to continue your efforts even if the results are not showing. You can lose weight significantly during the starting phase but the process may get stuck or may slow down, leaving you demotivated to continue the regime. Yoga helps you to keep motivated during the whole journey.

Induces better sleep

Experts say that good eating habits, regular exercise and adequate sleep are the main pillars of successful weight loss plan. No matter how healthy you eat, how much you reduce your calorie intake, or how rigorous exercise regime be, a proper rest for your body through 6 to 8 hours of sleep is necessary. Your body rejuvenates and refreshes during the sleeping hours. Regular practice of yoga regularizes the proper sleeping pattern. Loss of sleep causes the hormonal imbalance and difficulty in fat burn.

Yoga helps calorie burn

Active yoga forms such as power yoga or 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 start your weight loss journey:

Surya Namaskar

Yoga for weight loss- Shwet yoga classes in thane west

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.

Complete 12 poses of Surya Namaskar


Yoga for weight loss- Shwet yoga classes 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 the calories but it also tones your muscles especially the abdominal and core muscles.


Yoga for weight loss- Shwet yoga classes 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- Shwet yoga classes 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- Shwet yoga classes 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 liver, pancreas, and kidneys. It regulates your sugar levels and eases constipation by stimulating the abdominal organs and regulating digestion.

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An elite yoga teacher is a passionate yoga follower, who turns his / her passion into the profession. Whether you are a yoga teacher or into the yoga business, it must be clear to you what path exactly you want to follow. Every individual wants to be successful in whatever venture they choose as an aim of their life, but they must remember that success comes in different flavors. So, in order to be successful in yoga business, one must first decide what success actually means to them – whether it is about positively impacting the lives of their followers or owning a yoga studio or being a global yoga influencer by successfully running online yoga classes. Whatever may be your goal these insights from the Yoga Business Coach will help you to craft a perfect and successful Yoga business you dream.

These tips about 12 secrets of successful yoga business will help you determine if you are on the right track or not, and prove beneficial to evaluate the progress you have made or the things you still need to improve or achieve in order to take a step closer to success.

1. Decide your vision & mission

The very first thing you must determine after you decide to venture into any kind of business is – “ vision & mission “.  Especially, if you want to successfully run the yoga business you should have a clear idea of why you are running this business and what your mission is. Once you are clear about what you want from your business, your vision is more focused towards doing efforts for achieving that particular goal only.

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So, it is mandatory you must pre-decide where you see yourself –  as a yoga trainer uplifting lives, global influencer through online tutorials, or running the best yoga studio out there. Your mission for example- reaching out to 1 million people through online tutorials, must also be clear in your mind.

2. Find out your micro niche & get mastery on it

Though niche is a technical word, in simple words niche can be stated as various professions or businesses you can choose from as a career for example, hospitality industry, entertainment industry, wellness and fitness industry, medical industry, etc. A yoga business owner has already decided wellness and fitness as the niche but there is much more to it. Deeper you go, you will find the micro-niche from the yoga industry.

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A micro-niche is the subpart of the main niche. You must choose a micro-niche in yoga business like a celebrity yoga trainer, yoga blogger, online yoga tutor, medical yoga therapist or yoga business coach, and many more. There can be again sub-parts of these micro-niches. Once you decide your micro-niche you must master that field. Perfection can be achieved through focused thinking which is only achievable when you are completely submerged in your decided micro-niche. If you are still confused about how to choose an appropriate micro-niche you can take the help of the Yoga Business Coach.

3. ‘Coaching aspirants’ and ‘Maintaining business’ are two different skills you need to learn

Coaching yoga aspirants to follow your passion for teaching need not necessarily pay the bills. Maintaining your yoga business completely requires different skills. Though classes and social yoga events may not generate high-end income; they build awareness and give you exposure. You must connect to your students through newsletters and social media so that you can build a personal relationship with your aspirants and be able to sell the high-priced products and services to them and to their other contacts. All these business aspects you need to be skilled at, along with coaching. Get trained from Yoga Business Coach.

successful yoga business learn at shwet yoga classes in thane

4. Be a changemaker- Spread the light of yoga as well take the control on your business too

 It is the authenticity that sells, so build your story – why you decided yoga as a career, any life-changing experience you got during yoga journey, what was your inspiration for choosing yoga as a career. The genuine and real-life experience about the light that yoga brings in your life makes it more believable. Be a change-maker in your follower’s life.

successful yoga business learn at shwet yoga classes in thane

People love you when you are truly yourself and still very confident and happy about the fact, this authenticity sets you apart from the others. This will attract your clients who can truly align with you and keep coming back to be blessed with your wisdom about yoga lifestyle.

5. Accept new technology and trends

You must be aware of the new technology and trends in the yoga business and must accept them in your business routine. New trends emerge like family yoga, couple yoga, corporate yoga, and many more. People seek comfort and flexibility in their fitness regime, where they can perform yoga from the comfort of their home that too feasible with their busy schedule. Use the technology by offering live streaming of your yoga sessions to your members. You can inform people prior to joining your live sessions by promoting or posting information on social media like Facebook, Instagram, or creating your YouTube channel.

successful yoga business learn at shwet yoga classes in thane

6. Build your online hub. Start networking.

The new trend of practicing yoga from home due to time and work barriers must be captured by building your online hub. There is a vast audience and customer base available in the online world you must grab that opportunity by starting online yoga classes.

successful yoga business learn at shwet yoga classes in thane

Developing the right connections is vital for a successful yoga business, so networking is very important. Endorsing the yoga products, partnering with corporates, connecting with – other yoga trainers, – companies selling yoga products, and – yoga students, are essential for your yoga business. This increases your visibility in the market. Click here to learn network building from Yoga Business Coach.

7. Market your business

You should never feel shy about marketing your yoga business. Your product or service is going to sell only if it is visible, only if the buyer or client is aware of it. If a customer is not aware of your existence how is he/she going to find you? Various marketing techniques traditional as well as through digital platforms must not be neglected. Find your unique selling point and use it as your marketing weapon. And always remember a satisfied customer is the best advertiser.

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8. Learn different strategies to maintain & grow your business

Success comes with strategies that too well planned and well-executed ones. Different marketing tactics along with innovative and effective strategies lead your yoga business to new glories. Maintaining the reputation already achieved and retaining the existing customers along with acquiring new ones and striving for the betterment of the current position is the key to success.

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The innovative strategies like conducting yoga workshops, yoga events, discounts, offers, adapting new styles, and keeping up with the current trends and many more must be implemented.

9. Be a giver, devote some part of your skill for the welfare of others

Giving brings pleasure and sharing brings satisfaction. And this happy and satisfied soul is always blooming with energy. Participating in charity events, sharing your yoga knowledge with underprivileged who may not be able to afford the studio prices, conducting sessions for outcasts to motivate them through yoga are some of the few gestures you can do for the welfare of others.

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10. Create a higher price offering and learn to negotiate

A business is a business. You must charge what you deserve. Channel yourself as an influencer and create your value so that you can ask for high priced yoga packages. Always create a higher price offering, you can also provide flexible payment options and methods. But at the same time be open for negotiations. Structure your yoga service package at such a high price value that you can always offer some early bird or special discount. Discounted prices always attract customers and prompt them to buy immediately.

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11. Learn and update your knowledge every time

A good learner is always a good trainer. If you want to be a successful yoga trainer you must learn new yoga techniques and skills every day. Each day you must try to upgrade yourself with some new yoga knowledge. Learning about new technologies and tools to successfully run your online yoga classes is a must. If you are lacking in any style of yoga, you must enroll for any school of yoga but must keep learning. check out our Yoga Teachers’ training course.

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12. Prioritize your practice daily

You need to have your regular practice and sadhana – your daily opportunity to heal and reconnect with yourself. If you really authentically want to transcend your knowledge to someone then neglecting your self-study and personal practice is not an option.

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Being in the business but not getting time for personal yoga practice leads to frustration and irritation. So it is always advisable to prioritize your daily yoga practice over everything else.