The Significance of "Nope": The Power of Rejection in Everyday Life

 Yoga: Healthy Heart

1. Bhujangasana (Cobra Pose)

How to do it:

1. Lie on the ground facing the ground.
2. Keep both your hands at the level of your shoulders.
3. With the help of your palm, lift your body from the torso.
4. This should stretch your back muscles.
5. Now straighten your arms and look towards the ceiling.
6. Hold onto this position for about 20 seconds and then slowly get back to the starting position.

Quick Tips: You can practice breathing yoga poses to ease into this asana.

2. Matsyasana (Fish Pose)

How to do it:

1. Lie on your back and keep the arms under your lower back.
2. Lift your upper body and take a deep breath in.
3. Rest your head on the ground while keeping your back arched.
4. Use elbows to maintain balance.
5. Open the chest by inhaling and exhaling deeply.
6. Hold in this position for as long as you can.

Quick Tips: Avoid keeping your feet open. It can put extra pressure on your back.

3. Dhanurasana (Bow Pose)

How to do it:

1. Firstly you have to lay down facing the ground.
2. Now, lift your upper body but let your stomach touch the ground.
3. Bend your knees and hold your ankles with your hands.
4. Make a firm grip and lift your arms and legs as much as you can.
5. Hold onto the posture for a while and then repeat.

Quick Tips: If you are a beginner then put a rolled up blanket for ease.

4. Sukhasana (Cross-Legged Sitting Pose)

How to do it:

1. Sit in a meditation pose.
2. Hold your left wrist with the help of your right hand from behind the back.
3. Inhale while stretching your shoulders back.
4. Now exhale while you bend forward and touch your head with your right knee.
5. Inhale again and return to the start position.
6. Repeat the steps and continue to change sides each time.

Quick Tips: If you are a beginner then put a rolled up blanket  or take support of a wall for ease.

5. Ardha Matsyendrasana (Sitting Half Spinal Twist)

How to do it:

1. Sit with your legs stretched and feet together.
2. Bend your right leg, and then your left foot should go in the corner of your right knee.
3. Now take your left hand backward. Stretch your right hand and apply pressure on the knee using your elbow while holding your right foot.
4. Put your left hand on the knee and look at the back over your left shoulder.
5. Your back should be straight, and then you should hold on to the pose for a few seconds.

Quick Tips: Perform light stretching before and after this yoga pose for more flexibility.

6. Trikonasana (Triangle Pose)

How to do it:

1. Stand straight and then place your right foot at 90 degrees.
2. Now put the left foot at 15 degrees and put the weight of the body on both legs.
3. Bend your body to the right, and then lift your left hand in the air.
4. Fully touch the ground using your right hand.
5. Keep your chest stretched and pelvis wide open.
6. Focus and keep the body balanced and then come to the start position.
7. Repeat the same exercise now using the left leg.

Quick Tips: Avoid practicing this yoga pose if you have back and stomach issues.

7. Chakrasana (Wheel Pose)

How to do it:

1. Lie flat on your back. 
2. Bend your knees and bring your hips closer to your hips. 
3. Raise your arms and get your palms under the shoulders
4. Inhale and press your palms & feet on the ground. 
5. Now, try to lift your torso. 
6. Try to hold this position for 10 seconds. 
7. Get back to the original position. 

Quick Tips: Practice stretching and bending before doing chakrasana to stretch your body.

8. Kapal Bhati Pranayama

How to do it:

1. Sit comfortably with a straight spine. 
2. Inhale deeply through your nostrils. So that your stomach bloats. 
3. Exhale through your nostrils. So that your stomach goes deep inside. 
4. Repeat this cycle for 10 times. 

Quick Tips: Perform this asana an hour before food for better digestion. 

9. Hasta Uttanasana (Raised Arms Pose)

How to do it:

1. Stand straight and breathe normally. 
2. Inhale and raise your arm above head.
3. Bend your torso backward and create a curve with your body. 
4. Don’t bend your knees or  elbows
5. Hold this pose for 10 seconds. 
6. Exhale and lower your arms. Get back to the original position. 
7. Repeat 10 times. 

Quick Tips: Make sure to practice asana on an empty stomach to get the best results. 

10. Ustrasana (Camel Pose)

How to do it:

1. Kneel with your hands on your hips. 
2. Knees should be in line with your shoulders. 
3. As you inhale, arch your back. 
4. Get your palms to your legs and keep your arms straight. 
5. Maintain this posture for 10 seconds.
6. Exhale and come back to the original pose.
7. Repeat it 10 times. 

Quick Tips: If you are a beginner then place a cushion below your legs for your ease.

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