Yoga Poses to Boost-Up Your Immune System

Immunity is a very important property of the human body that makes it to resist to particular infection or toxin by the action of antibodies or white blood cells. It makes your body immune to viruses, bacteria or infectious organisms thereby make it to fight against the infection and heal itself. Whenever our body encounters the bacteria and fungus then the set of responses is given back by the human body. The best solution is yoga poses for increasing the immune system.

Yoga Poses to Boost-Up Your Immune System

Here are the key yoga poses to help boost your immune system

1. Dhanurasana (Bow Pose):

Dhanurasana is the best yoga pose to boost your immune system of your body and also makes you the proud owner of the toned abs. This pose also makes the digestive system work well.

Procedure:

  1. Place a yoga mat on the ground and lie down on it in prone position.
  2. Place your hands alongside your body, and then stretch your legs out to back.
  3. Bend your knees and bring your feet close to the butts.
  4. Breathe Inside deeply and stretch your hands back to hold the ankles.
  5. Now lift your chest and head and tilt your head backwards.
  6. Stretch backwards to the possible level without affecting your back and make sure that the body looks like a bow.
  7. Count 10 and hold the pose
  8. Breathe out, relax and return back to initial position.
  9. Repeat the pose for 8 times for better results.

Dhanurasana

Benefits:

  • Strengthens abdominal organs by exerting pressure on the tummy.
  • Stretches the back and strengthens the circulatory system.
  • Improves the blood circulation to digestive system.
  • WBC and Immunity Strengthening.

2. Ardha Chakrasana (Half Wheel Pose):

This yoga pose is the best source to improve the immunity and targets your thyroid glands.

 Procedure :

  1. Place a yoga mat on the ground and lie on it.
  2. Rest your heels on the floor and keep the feet apart.
  3. Fold your hands and rest them on on the hip. It will be also acts as support for body.
  4. Inhale deeply and push your body upwards and take care not to exert pressure on the neck.
  5. Breathe deeply and hold the pose for a count of 10.
  6. Now exhale and come back to the original position.
  7. Repeat the pose for 8 times to get better results.

Ardha Chakrasana (Half Wheel Pose)

Benefits:

  1. This helps to stretch and strengthen abdomen.
  2. It also opens the hip.
  3. It is very useful in stimulating the pituitary gland and thyroid gland.
  4. Boosts energy levels, circulation levels and immunity and infection combating mechanism.

3. Viparita Karani (Legs Up The Wall):

This yoga pose is very simple to do and also boosts your immunity and keep the stress away from you and making you feel relaxed the whole day.

Viparita Karani (Legs Up The Wall)

Procedure:

  1. Place the yoga mat and lie on the mat close to wall (you can also support your legs with your hands and ignore the wall if you can make).
  2. Now raise your legs ups and rest them against the wall such that your legs face the ceiling.
  3. Raise your back to the maximum possible level and support it with your hands.
  4. Inhale and hold the pose for a count of 10.
  5. Exhale, relax and lower your back and come back to the original position.
  6. Repeat the yoga poses for 8 times for optimal results.

Benefits:

  • Boosts the immunity and make your body strong.
  • Reduces the stress levels.
  • Increases calmness and well being.
  • Allows your body to pump oxygenated blood to your legs.

4. Bhujangasana (Cobra Pose):

This yoga pose works well for those who are suffering from cold and flu and boost the energy levels and make you feel energetic the whole day.

Procedure:

  1. Lie down on the floor such that your face and body face the ground.
  2. Inhale and bend towards back to the maximum possible level by supporting with your hands placed alongside.
  3. Hold for a count of 10.
  4. Exhale and slowly return back to the initial position.
  5. Repeat the pose for 8 times for better results.

Bhujangasana (The Cobra Pose)

Benefits:

  • Boosts the immunity to respond effectively to cold and flu
  • Boost energy and revitalizes your body
  • Stimulates the Thymus organ located behind the chest bone
  • Helps in the growth of T-cells

5. Matsyasana (Supported Fish Pose):

This Yoga pose is called the fish pose because a fish eats the dirt and cleans the water in the same way this pose cleans and purifies our blood and keeps us healthy.

Procedure:

  1. Place a yoga mat and sit on it like padmasana.
  2. Slowly lie down on the mat by thursting your hands.
  3. Raise your head and place the crown of head on the floor
  4. Now bend your body supporting on the crown of your head forming an arc shape on the back.
  5. Maintain this pose for at least 50 to 100 counts.
  6. Now release your body, head and legs and come back to savasana.

Matsyasana (Supported Fish Pose)

Benefits:

  • Opens up the heart and lungs and reduces the chronic diseases like asthma, bronchitis and sinuses
  • Balances an Agitated nervous system
  • Boosts your immune system to fight against cold and flu

6. Adho Mukha Svanasana (Downward Dog Pose):

Procedure:

  1. Stand straight with both the legs a width apart.
  2. Inhale and bend forward so that your nose will reach close to the ground and count 10.
  3. Lift your back to the maximum level possible.
  4. Exhale and lift your body up and return back to initial position.
  5. Repeat the pose for 8-10 times.

Adho Mukha Svanasana (Downward Dog)

Benefits:

  • This pose will increase the blood circulation
  • Provides the grounded energy
  • Drains the Sinuses
  • Improves the immunity and helps to fight against all the infections

These above mentioned yoga poses will boost your immunity and make your body non reactive to chronic disease and also organisms that cause the illness. We have many healthy eating habits and fitness routines, but they may not boost our immunity. Yoga poses are the best sources for boosting your immunity and make you live and stay healthy. Along with these poses you can take some foods that boost your body’s immune system.

Best Yoga Poses to Get Relaxed from Stress

Yoga is the most popular term heard these days for its multiple uses for the healthiest living in a natural way. Whether it is for beauty, fitness, health disorders yoga plays it role in curing them. Yoga is the best way to reduce stress, stay in shape and calm the mind. There are different types of postures like child pose which put your mind in meditative state and empowering positions like eagle pose can calm the mind and also energizes your body

Here are the Top Yoga Poses to Relive from Stress

1. Balasana (Child Pose):

This is the most relaxing and best of restorative yoga poses that calms your mind. This can be done very easily done by anyone.

Procedure:

  • Kneel Down with your knees together.
  • Rest your buttocks on your feet.
  • Bend forward until your forehead and hands touch the ground.
  • Hold this for 30 seconds inhale and come back to start position.
  • Repeat this for 3 to 4 times for better results.

Balasana (Child Pose)

Benefits:

This yoga pose clams your body and rejuvenate your body with energy. In addition to these it also relieves lower back pain, hip strain, shoulder and neck stiffness. It gives the best mental and emotional relief.

2. Uttanasana (Standing Forward Bend):

This yoga pose is the ideal pose to reduce stress and preserve proper functioning of nervous system.

Procedure:

  • Stand straight with your feet close and arms at the side.
  • Raise your hands above your head inhaling and bend forward exhaling.
  • Bend until your hands touch the ground by keeping your legs straight.
  • Hold for 30 seconds and return back to starting position to complete a step.
  • Repeat this step for 3 to 4 times for best results.

Uttanasana

Benefits:

This ideal yoga pose reduces the stress and improves your nervous system functioning by improving the blood supply throughout the body. It is perfect yoga pose for weight loss and spine relaxation. It also tones the abdominal muscles and organs.

3. Setu Bandha Sarvangasana (Bridge Pose):

This is the best yoga pose to reduce the stress and anxiety. It also helps in stretching the muscles of the back.

Procedure:

  • Lie on the yoga mat with your feet close.
  • Bend your knees and bring your feet close to the buttocks.
  • Place your feet a width apart and lift your back to the possible level.
  • Keep your head fixed to floor and face ceiling.
  • Hold this position for 30 seconds.
  • Come back to starting position to complete a repetition.
  • Repeat it 5 to 6 times for better relief.

Setu Bandhasana

Benefits:

This yoga pose relieves you from stress and anxiety effectively. It also helps in the stretching the back muscles and tones thighs and hips. It also reduces backaches, headaches, sleep disorders and fatigue and also controls the high blood pressure.

4. Marjaryasana (Cat Pose):

This yoga pose is a great source for reducing the stress levels in your body and tones your muscles and organs of the abdomen.

Procedure:

  • Lie down on all four sides by resting on your hands and knees.
  • Exhale and pull the spine inward to form a curve.
  • Bend your head downward and make sure that your chin does not touch the breast.
  • Hold this pose for 30 seconds and return back to starting position.

cat pose

Benefits:

This helps in stretching the spine and tones the abs. It is very best pose to improve overall health by relieving digestive problems and relieves PMS.

5. Uttana Shishosana (Extended Puppy Pose)

This is a ideal yoga pose that relaxes your body by stretching the spine and shoulder reducing stiffness.

Procedure:

  • Kneel down on the yoga mat and bend forward.
  • Slide your arms forward and make sure that your elbows don’t touch the ground.
  • Drop your head and make it touch the floor.
  • Relax your neck and hold the pose for 30 seconds.
  • Exhale and come back to starting position.

Uttana Shishosana

Benefits:

This yoga pose reduces the stiffness in the body and increases the flexibility and rejuvenates the mind and body. It is the best yoga asana to lose weight after pregnancy.

6. Yoga Nidra Meditation

This pose looks very simple but the impact it gives to your body is extraordinary. During this yoga pose all the senses are withdrawn except the auditory senses.

Yoga Nidra Meditation

Just lie down on the floor with your hands kept on the side and legs extended a width apart.

Close your eyes and focus on a single point in your imagination and get relaxed for your self.

Hold this position for at least ten minutes before ending your yoga routine as it gives a great relaxation to your mind and body.

These are the best yoga poses to greatly relieve you from stress and anxiety. The main reason for stress is the tensions like exam tensions, parent’s reaction about report card, job interview results and many other reasons. After getting the job we get tensions about our daily works. So, yoga is highly suggested for stress relief, depression and relaxation of mind thereby calming down. There are many types of anxiety disorders like Panic Disorder, Obsessive Compulsive Disorder, Post-Traumatic Stress Disorder, Social Anxiety disorder.

Amazing Yoga Poses for Flat Tummy

Unlike the past days, physical strain is replaced by mental strain which is the main reason for lack of fitness and many other problems like tummy. Many people do rigorous exercise to get a flat tummy which causes many side effects like back pains and muscle cramps. The best way to reduce your tummy is to follow proper diet plans and doing the perfect exercises. Here are some of the best Yoga poses which are the best answers to questions like “how to lose belly fat? How to reduce tummy? And reduce the belly fat and make your body attractive.

Yoag Postures for Flat Tummy

Here are the 7 best Power Yoga postures which gives a toned and a flat tummy within a short while. Add these poses in your daily lifestyle to make yourself flat and fit.

1. Tree Pose (Vriksasana)

The tree pose also known as “Vriksasana” in Sanskrit is the best yoga pose to reduce your tummy. This pose mainly focuses on the overtime working of your abdominal muscles and helps you to reduce the weight and tummy by burning the excess fat in your tummy.

tree pose

Procedure:

  • Stand straight on the floor and by balancing your weight on left leg grab your right leg towards your chest
  • Now place your hand palms in front of your chest in a Namaskar position
  • Make sure that you take easy breathing and focus on a point for 10 long breaths.
  • Repeat the same on the other leg also.

2. Boat Pose(Naukasana)

This pose is also known as the Naukasana in Sanskrit is the perfect yoga pose to tone your abs and flatten you tummy.  This pose focuses on all the parts of your body which includes back, abdominal muscles, legs and arms. So, this pose will give a complete change to your body shape and also increase your health and fitness.

Nauka Chalan

Procedure:

  • Lie down flat on yoga mat with your arms place on the side and feet kept together
  • Breathe in and while exhaling lift your chest above the floor
  • Now lift your legs to the level possible and make sure that your eyes, fingers and feet are on the same line
  • Now you can observe the contraction of muscles and strain on the muscles.
  • For better results, hold this pose for 5 to 10 breathes and after completion come back to original position by exhaling out.

3. Camel Pose(Ustrasana)

This pose is the best for flat abs and it engages your abs, thighs and back. The main area of focus with this pose is the abdominal muscle it lays a stress on the abs and makes sure that the excess fats gets reduced easily leaving a flat tummy and perfect shape to your body.

Camel Pose

Procedure:

  • Kneel down on your yoga mat and place your hips apart and toes tucked under
  • Now place your hands straight to your face and bend your back to the best possible level and make sure that the stress is laid on your abs
  • Now slowly return back to the starting position. This completes one rep
  • For better and fast results repeat upto 10 times

4. Warrior Pose 1 (Veerbhadrasana 1)

As the name suggests this pose acts as a warrior to fight with your belly fat and defeat it to give a flat tummy as victory for your body. This pose mainly targets on the thighs, buttock and tummy and give the best results. This pose also opens your lungs and makes you breathe better.

Warrior Pose 1

Procedure:

  • Stand straight on your yoga mat by placing your feet together and hands over the head.
  • Now extend your right leg forward and left leg backward.
  • Bend your right knee slightly and twist your torso to face your right knee.
  • Now bend back and stay as long as you can breathe easily.
  • Return back to original position by straightening your right leg and pushing it off to the original position.
  • Change the legs and repeat the same to get the best results.

5. Warrior Pose 2 (Veerbhadrasana 2)

This asana or pose is an extension to the warrior pose 1 and gives better results for abs reduction and improve the fitness. It gives a great strength to muscles of back, thighs, abdomen and core helping you to get a flat tummy in short time.

Veerabhadrasana

Procedure:

  • Follow the steps of warrior pose 1 with a slight change in hands position.
  • Instead of placing your hand on the top of your head, twist your torso to either side and extend your hands.
  • Make sure that your fingers are parallel to your right leg.
  • Now turn your head such that it focuses on the same direction of your right hand.
  • Repeat the same using the other legs

6. Warrior Pose 3 (Veerbhadrasana 3)

This pose is an upgrade to the previous two poses, this mainly focuses on ankles and legs improves balance and tones your shoulder and back and another major are on which it works is the stubborn fat of belly and helps to get rid of it very easily.

Warrior Pose 3

Procedure:

  • Follow all the steps of warrior pose 1
  • Now placing your hands on the top of your head balance on your right leg and bend forward
  • Make sure that you bend to the best possible level only and lift your left leg above the floor
  • Exhale and come back to the starting position and repeat the same with the other leg

7. Sliding Table Pose

This pose is a very active pose to reduce your abdominal fat and reduce your tummy. It mainly focuses on the back, buttocks and abdominal muscles. The stretching effect will create a pressure on your abs which reduces the excess fat in your tummy.

Sliding Table Pose

Procedure:

  • Lie Down flat on a yoga mat and bend your knees towards you
  • Now place your hands back of your head and palms facing the floor
  • Now exert pressure on your hand and foot and lift your hip above the ground to the best possible level
  • Take 5 to ten deep breathes in this position and return back to the original position slowly
  • For better results repeat it for ten times per day.

These are the effective yoga poses to reduce tummy fat.  These are the 6 power yoga exercises which mainly focuses on your belly fat and reduces your tummy and gives an attractive look to your body and build-up your confidence. Follow and do yoga for flat tummy instead of the rigorous and dangerous flat tummy exercises. Yoga is the best and natural way to live and stay healthily and happily.

Top 10 Yoga Postures to Heal Your Lower Back Pain

Lower back is leading to the increasing number of people suffering with lower back pain. Due to work pressure in our offices the most common problem seen in most of the people these days. There are many reasons which are increasing level of work, continuous sitting and working for many hours our lower back bone is being affected. The main reason for lower back pain is dislocation of any discs in our spinal cord.

Yoga for Lower Back Pain

Yoga Postures for Lower Back Pain

The risk of lower back pain is more in obese people and pregnant women. People are ignoring diet and regular exercise in these busy days which is leading to many health problems like back pain. Other common reasons for back pain are fibromyalgia, osteoporosis, osteoarthritis, spinal stenosis and ankylosing spondylitis.

Muscular Man with Backache

Yoga is the best way to reduce your back pain in an effective way. Whether you want to prevent your back pain or other spinal disorders, yoga is very helpful. Here are the top 10 yoga postures to reduce your lower back pain. If you are suffering from severe back pain then consult your doctor and try these postures.

Spine Lengthening

This yoga pose will give a great relief from back pain by warming up your body and opening the lungs for a better breathing experience. This pose will efficiently reduce your back pain by making your back flexible.

arms Spine Lengthening

You have to sit straight in a comfortable position and relax your shoulder and then by breathing slowly raise your hand and interlink them right above your head. You have to check that your elbows are straight and your biceps are touching your ears. With a smile in your face and pulling your tummy inside you can experience deeper back stretch

Spine Stretch

This gives a great relaxation to your lower back pain by laying pressure on your hips. This helps in circulation of blood and reduces the tensions in the muscles and lengthens them. This pose is very useful to reduce back problems. This pose is an extension to the spine lengthening in which the raised arms should be on the top of your head and by exhaling out twist your body to the right and then by inhaling come to the original position. In the same do it for the left side also. For better results, tuck your tummy in.

Stretching the Spine Backward and Forward

This pose helps in stretching the spine and creating tension in the muscles and spinal discs. It gives a soothing effect to you and relieves you from lower back pain

Stretching the Spine Backward and ForwardIn this pose the interlinked fingers should be brought to your front and then exhale and twist your body to the right and make sure that you won’t be affected by any muscle catches. In same way do it for the left side also. After that release your fingers and relax. For better relaxation push your chest u by putting your hands on the ground.

Back stretch

This pose will help in straightening the back muscles and abdominal muscles and give a soothing relief from your lower back pain.

Back stretchHold your hands in front of by sitting down on your heels. Inhale and exhale 3 times and then stretch your back to the front. For a relaxed and stress free pose don’t strain your back muscles.

Ardha Matsyendrasana (Twist the Spine)

This is the best yoga posture to reduce and prevent your back pain. This pose offers a soothing massage for your back.

Twist the SpineFirstly, you have to place your left hand on your right knee and take a deep breath and turn your body to your right side gently. Now stretch upward by pressing your hand against the ground. Inhale and come back to your original posture. The main caution that you have to take is to keep your back as straight as possible for better results.

Balasana (Child Pose)

Child pose relieves form lower back pain when performed with head and torso supported and releases the tension in the back by normalizing the circulation throughout the body.

Balasana (Child Pose)First you have to kneel down and put your face onto the ground. Place your hands behind your back and breathe in slowly for 2 minutes. This gives better results if you pull your abdominal muscles towards your spine.

Paschimottanasana (Fists Forward Bend)

This pose releases the tension form your back discs and gives a relief from the pain. This is one of the best and easy pose that can be used by everyone. This a breathing exercise and it helps in an efficient way in melting belly fat.

Fists Forward BendIn this you have to keep your feet hip-width apart, bend your knees and body as much as possible, so that your tummy will touch your thighs. Make your hands into fists and place them on the opposite creases of the elbow.

Adho Mukha Svanasana (Downward Dog)

This pose is very helpful to maintain and increase the health of your lower back. It also helps in spinal traction.

Adho Mukha Svanasana (Downward Dog)In this pose you have lay down and stretch your hands to front and then flatten your palms on the floor and lift your hips as much as possible to experience the soothing effect on the lower back.

Kapotasana(Pigeon pose)

This pose has both physical and collateral benefits. The physical benefits include stretching of muscles, thighs, gluteals and piriformis muscle. It greatly reduces lower back pain, sciatic pain and increases hip flexibility.

KapotasanaLie on the ground and place your hands in front of you and lift your torso of the ground. Put your right knee back of your right wrist. Stretch your left leg out behind you. Your knee should face the floor. Press your palms against the floor. Stretch your legs backward while you turn your back. Pull your abdominal muscles to your spine and maintain this pose for 5 to 10 deep breaths.

Vasisthasana(Wall Plank)

This is one of the easiest and reliable ways of yoga pose which gives a great relief from lower back pain by creating a tension on the discs of the back. The breathing exercise in this will help in reducing the belly fat and weight.

VasisthasanaIn this posture, find a wall and place your flattened palms on the wall and then stretch your back as much as possible by placing your head down. This will form a L-shape and make sure that you don’t bend your knees during this exercise.

These are the 10 yoga postures will make you stay healthy and happy by relaxing your lower back from pain and warm up your body. These poses are also the best sources for best breathing experiences as they open your lungs for better working.

Top 6 Yoga Postures for Effective Weight Loss

Yoga is extracted from ancient Indian script (Sanskrit) which means “bring together”. Yoga is an Indian transmission from sacred texts to teach the healthy and secret nature of living. This yoga is a combination of many health benefits such as colour toning, glandular activity stimulation, prevents you from tuberculosis, strengthens your neck, shoulders, arms fingers, waist, abdomen, wrist, proper liver, heart and many other body functions. Yoga is preferable to tone up the whole body. Regular practice of yoga is not only to rejuvenate, but also keeps our body refresh and stress free mind. Yoga is also determined the best medication for asthma, heart and lung disorders. The main aim of yoga is to win all the sufferings, pains and stress naturally.

yoga for weight loss

Yoga Postures for Weight Loss:

Instead of getting the medications, pills and other costly treatments for weight loss and to burn your extra pounds, follow these simple and natural Yoga Postures at your home to feel more relaxed immediately. Here you have the 6 best  Yoga poses to Burn your Calories

Setu Bandhasana – (The Bridge Pose):

This is one of the most relaxing pose in yoga to strengthen your back muscles also to relieve the fatigued back instantly. It gives a flexible stretch to your neck, chest and spine as well. The main benefit with this yoga pose is to reduce the major thyroid problems in men and women.

Setu Bandhasana

Lie down on the floor facing your vision at ceiling. Be sure that your hands should be in a relaxed position and your palms should touch the floor.  Now raise your hip and bent your knees by 90° in such a way that your feet should be touching flat to the ground. Now maintain your feet by hip width aside simultaneously to each other and near to the buttocks as likely. Stretch your hip as much as you can. Maintain this posture for 5 to 15 breaths.

Dhanurasana – (The Bow Pose):

This Dhanurasana or the Bow Pose is undoubtedly gives more relief in menstrual problems. It stimulates the reproductive organisms in our body. It also gives strength to abdominal and back muscles as well. This bow pose also adds more flexibility to your back and tones your leg, arm muscles.

Dhanurasana

Lie down on the floor by touching your belly on to the ground. Raise your upper body by keeping your hands besides your chest. Take a deep breath inside and lift your legs and thighs upwards. Now hold the legs with your hands. Stretch back your body as much as you can. Maintain this posture for atleaset 30 seconds and release it slowly.

Shalabhasana – (The Locust Yoga Pose):

Shalabhasana or the Locust Yoga Pose is mainly use to build-up the flexibility and strength to the back. This is also useful to improve the digestive system in a human body. It is the perfect yoga pose to give strength to your arms and shoulders too. By performing this asana, the normal concentration power will be increased.

Shalabhasana

Lie down on your belly in such a way that it should touches to the ground. Keep your elbows bent and your palms should touch the floor. Make sure your forehead and nose should touch the floor. Now slowly stretch your both legs to upward direction. Hold this posture for atleast 30 seconds to get good results.

Chakki Chalan – (The Grinding Pose):

Chakki Chalan – The Grinding Pose is the best yoga pose to tone your abs and arm muscles. It helps to reduce the abdominal fat & obesity. It also tones uterine muscles in women. With this yoga pose, the elasticity of a human spinal column improves.

Chakki Chalan Pose

Lie down on the floor by placing your legs straight to you. Be sure that your both legs should stretch in opposite without bending your knees. Join your both hands in a clasped position. Move your hands in a circular motion over the legs. This results a good stretch to your stomach, hands and legs. Maintain this for – times in a clock wise and in anti-clock wise directions.

Nauka Chalan – (The Boat Pose):

The name Naukasana derived from its posture as the shape looks like a boat. The Boat Pose is the best posture in yoga to reduce your belly fat. It also improves the functioning of digestive system. This posture is also helpful to develop the six-pack abs. By performing this yoga your thigh, neck, live, abdominal muscles and hips will get strengthen. It also helps to regulate the perfect blood circulation to your body. This one of the best pose for a diabetic patient to maintain the normal sugar level also it helps to improve the kidney and thyroid gland functions.

Nauka Chalan

Lie down flat on a floor on a yoga mat in a relax position. Now slowly lift your both legs upwards by taking a deep breath. Be sure that your legs must be straight while rising to upwards. Now raise your upper body slowly in such a way touch your legs. Hold the breath for a minimum of 10-15 seconds in this posture. You also can increase the time of holding your breath by practicing regularly. Finally exhale slowly and come back to your beginning position.

Veerabhadrasana II – (The Warriors Pose II):

The warrior posture (Veerabhadrasana) tones and strengthen the arms, lower back muscles and legs. It maintains a balanced body and helps to increase your stamina and also improves your concentration levels too. Getting into this posture your chest & lugs will open. This also improves the body circulation and respiration.

Veerabhadrasana

Stand straight and your legs should be apart from a hip width (which should be minimum of 3-4 feet). Stretch your arms by sides and be sure that your palms should face the ground. Taking your breath out and bent your right knee of 90 Degrees and right ankle to your right. Also turn your head to right and make your vision in to right side direction. Hold this pose with determination and come back to your normal position by taking your breath in and breathe out while your hands getting to normal standing position. Repeat the same posture with your left side too.