Yoga HIIT Workouts – The Best Combination of Exercise for Better Results


Yoga HIIT workouts, or high-intensity interval training, are a combination of yoga poses and high-intensity interval training (HIIT), which strives to achieve better results. Do you know the feeling of intense for your heart rate yet satisfying? This combination, yoga HIIT, can give your body a difference from inside and out.

Yoga HIIT workouts are intense routines, which include cardio, running, weights, and yoga poses. For some, yoga is a lame exercise compared to weight lifting and cardio workouts. But hear me out, I have tried the yoga HIIT workouts to build strength and noticed the results.


The results I got when doing yoga HIIT workouts are far from what I have imagined. The visible results I have seen gave me the courage to do more and continue as regular exercise.

So, where did I learn it? At first, I admit to encountering different troubles and difficulties. Especially doing the intensity interval training at the hips, arms and legs, it will give your heart rate a jump start like a ball bouncing on the ground. Adjustment of the body like your arms and your hips, with the strength and coordination, are the first you will meet.

If you notice your body in the difficulty of breathing, rest for one minute, inhale and exhale to five breaths, and return to your starting position. Look and feel the amount of time you will be spending if you are doing a downward dog exercise to the floor.

My first try at yoga poses at home were beginners’ moves. With the help of video tutorials, I managed to perform different poses. Then I started looking for another set of workouts. I started looking at cardio conditioning and strength exercises, and there I came across the HIIT.

So when I am already doing HIIT, I include yoga poses as cooldown routines. It is the right combination if you want to relax your body after the cardio and strength workouts. Other than cooldown, I also tried doing yoga poses as a warm-up to HIIT. Guess what? It works perfectly, and I never regret doing yoga HIIT workouts.

So why do the yoga HIIT workouts?

The yoga and HIIT workouts are the opposite. As you can imagine, I explained that I applied yoga poses as warm-up and cooldown to prevent injuries. You must listen to what our body needs. Is it strength or cardio or just basic yoga poses? Can you do it if you switch your legs then switch sides? Can you calculate the percent of your maximal heart rate to build strength and return your entire body and go to starting position without injury?

Knowing this is important to get the benefits from your yoga routine by integrating calories on each exercise for cardio yoga workout. The workout consists of the sequence and practice of different exercises such as lunge and plank using equipment like kettlebell can burn fats, and increase stamina and the flexibility of muscles.

But sometimes, those who performed yoga develop injuries. And you know why is that? Wrong pose and you ta end to push your body too hard at the first session.

When I first did the yoga HIIT workouts, I practiced being careful, especially during the first session. It is essential to find the technique. Proper breathing is necessary to do the yoga HIIT workouts successfully. Keeping yourself calm will help you perform the yoga HIIT workouts.

So how can you manage if you do HIIT workouts from the beginning?

For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

The Warrior II

Warrior-II432For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

So how would you do it?

  1. Stand back with your left foot into a wide stance.
  2. Turn your left foot in 45 degrees while opening your arms.
  3. With your arms open, put your right arm forward in line with your right toes then your left arm behind you.
  4. After that, bend your right knee to lower your hips. Make sure you keep your back leg firm and your back straight.
  5. Then reach through your fingertips to opposite walls and stay still for three to five breaths.
  6. Repeat this on the other side.

For more advance of a yoga pose, you can do the following:

  1. While your both feet parallel to the short edges of the mat, inhale and stretch your arms overhead.
  2. Then exhale and swan dive into a forward fold. Make sure your hands do not touch the floor. You use a yoga block.
  3. While in this position, shift your weight in the center of your feet. Slowly, lift your kneecaps, and release the crown of your head toward the floor.

Eagle Arms with a Twist Yoga Pose

eagle-arms-forhips-t564There was a time when I needed to have a good stretch with my shoulder and upper back. HIIT workouts, when you are not used to it, you will need a good stretch before and after the session.

  1. Stand as your starting position while bringing your left arm under your arm. So the position of your elbows is hooked.
  2. Then slide your left palm up to your right palm.
  3. After that, inhale and lift your elbows. Make sure you exhale and fold forward your elbows toward your belly button.
  4. Repeat the breathing five times and switch your arms.
  5. Then from the fold, place your left hand under your head on the floor or a block.
  6. Inhale and lift your right arm toward the ceiling. Make sure your right hip is not reaching up or back.
  7. With your strong legs, maintain as well your breathing pattern about five rounds and switch sides.

Tree-like Yoga Pose

Yoga-HIIT-Workouts-The-Best-Combination-03Like other yoga HIIT workouts, you can do a pose called a tree. A tree-like yoga pose is a challenging routine. I tried this one time to work on my core stability, balance, and strength. It also helps to keep my hip and chest balanced. When I achieved the results, I started to include this pose once in a while during my yoga HIIT workouts.

  1. Your starting position is standing tall, your thighs and abs are engaged.
  2. Then shift your weight to your left leg and bring your right foot into the side of your left ankle. Make sure you avoid knee joints.
  3. Afterward, bring your hand to your chest and lift them over your head slowly. It will look like branches are growing toward the sun.
  4. While doing this, make sure your left thigh is engaged and lift out of your left hip.
  5. Then relax your shoulders while standing tall and uplifted.
  6. Try holding your breath 3 to 5 times before switching the legs.


Bridge Yoga Pose

If you want focus strength to your legs, glutes, and back, try doing the bridge yoga pose. This pose will open your front hips and chest. How to do it?

  1. In this yoga pose, you will start by lying down on your back while bending your knees to put your feet on the floor.
  2. Then, stretch your fingertips toward your heels and take a gaze towards your knees.
  3. Inhale and begin to lift your hips, one at a time. It will keep your shoulders on the floor.
  4. Exhale while lifting your chest and hold your breath for three to five times.
  5. Then roll down to your back and repeat twice for the best result.

What can we say about it?

Yoga HIIT workouts are the exercises you should do if you want to achieve the best results to get physical fitness and improve mental health. Strength and balance are essential for daily activities. Combining these two exercises, you will gain more benefits than normal HIIT or yoga workouts.

Yoga at Home, Yoga for Everyone – The Complete Routines for Beginners


Yoga at home should not be taken for granted as an easy workout because yoga can do a lot of things in our health. To be fit and ready, your physical, emotional, and mental health should be prepared all the time. Caught in the middle of a pandemic crisis is not a joke.

Yoga at home has no difference in doing a workout at home. Well, yoga, technically, is a form of exercise, but it doesn’t require lifting of equipment. Yoga is all about your body – how you move, think, and the combination of it.

Entering a yoga world can be daunting. In my case, I cannot decide whether to make yoga at home a big deal. There are many forms of yoga, and I tried each one of them to determine what will be my yoga at-home routine.


You see, I am new to this thing. I heard and watched some videos about yoga. Well, I knew little about breathing exercises for yoga. But doing yoga is not that simple as it seems. There are plenty of gyms and studios for yoga exercises. But this time, it will be different because these places are close due to the pandemic, so my starting point is doing yoga at home. Online videos for tutorials are my backbones in yoga. If I have some questions, I asked my friend of mine, who is a yoga instructor. Well, lucky for me.

My friend, Yula, has been in yoga exercises for a very long time. She knows the dos and don’ts in doing yoga. As now that most workouts are being performed at home, Yula prepared some yoga routines to be done at home.

Essential Yoga at Home Routines


Yoga-at-Home,-Yoga-for-Everyone-03One of the yoga at home you can start with is Hatha. Hatha yoga uses a combination of body posture (asanas), breathing (pranayama), and meditation (Dyana). These three postures aim to invigorate both your mind and body. 

Since this is the start of every yoga routine, it is known popularly for the slower-paced practice. The focus of this yoga at home is breathing and basic poses. That is why, properly doing this routine will make the next yoga easier to perform.


After making yourself familiar with yoga body postures, breathing, and meditation, you will have to face the vinyasa. The vinyasa is called flow yoga because of understanding the fluid transitions between poses. So the critical thing in this routine is the breathing to synchronize with the movement.


No sauna? Well, this yoga practice should not bother you if you are doing it at home. Bikram can be considered as yoga at home as long as you perform it in a place like a sauna. 

Traditionally, a Bikram is performed in a sauna-like room with at least 40 degrees Celsius and 40% humidity. The heat allows us to dig deep into the stretches while doing yoga. Each movement in this yoga builds stamina and flush toxins from the body through intense perspiration. 

If you are a pregnant woman who loves to do yoga at home, avoid this one. Also, those with heart problems, Bikram is not your thing.


Yoga-at-Home,-Yoga-for-Everyone-0545Familiar with the word yin? For yoga, this is a routine that needs excellent meditation. The posture on this yoga is mostly passive, which targets the connective tissues in the body. If you want to work out your hips, pelvis, and lower spine, yin yoga should be your ally. It is a slow pacing yoga because each movement is held for 20 minutes. So, patience is the key.

When you have a troubled mind, yin yoga is ideal for you to release the tension and relax your joints.


A form of Hatha yoga that focuses on ideal alignment. You will need to use blocks, straps, harnesses, chairs, and boards as props. The principle of Iyengar is linking asanas together. Without it, your Hatha yoga has no alignment, and for a beginner, basic postures will be hard to achieve.


Yoga at home, which focuses on strength and endurance rather than flexibility, is called a jock yoga. The routine in this yoga uses movements and strengthening postures. It is more enticing if you will perform it with contemporary music, which can work on stiff muscles. 

If I am asked, I prefer this yoga to make my stiff muscles to increase flexibility and improve muscle strength.


Are you thinking of relaxation while doing yoga at home? Well, basically doing yoga is about relaxation, and the therapeutic routines will give your body a healing effect in mind and body. Remember that each yoga needs patience, and if you successfully incorporate restorative yoga in your routine, it will increase recovery from illness and injury. 



Are you doing a vinyasa style with six poses? This yoga is called an ashtanga. The movement sequence is sequentially at a rapid pace and synchronized with the breath.  

For beginners, ashtanga should be started with a slower-paced transition so the body can be familiarized with the basics and the exact style of this yoga. This yoga is best when having sleepless nights.


Yes, you read it right. Prenatal yoga is ideal for both expectant mothers and those who are due to labor. Correctly stretching and breathing will help the whole pregnancy months. 

An expectant mother should do this to make the labor more natural and faster. If the yoga starts later, it will create faint, sickness, and dizziness. 


“Liberation while living” – this is the meaning of Jivamukti. A vinyasa style practice that is physically and intellectually intense, with themed classes. Chanting, music, and scripture readings are included, which means more physical workout.

Sharing My Thoughts

When I started doing yoga, it changed a lot in my body. But later on, with the discipline and following proper yoga routines, the benefits of yoga at home exercise my muscles and joints. It improves my breathing and movement after the lar practice of yoga.

Ancient Workout Tips: Top 9 Best Practices and Tips for Workouts


Ancient workout tips can help you build muscles, but the methods can be non-traditional. It means that you will perform workouts with old techniques. Do you wonder what ancient exercises are and the tips you will need to accomplish it?

Ancient workout tips will have a more significant impact on your body and exercise routine. You can choose what kind of workout you will do to get your body fit and healthy. Make sure you have to focus on what kind of ancient workout tips you will have.

Now, you are wondering how many ancient workout tips you will be doing if you know the right one for you. Your capability to perform the routines is essential since it will make your body and mind fit.

Being fit and healthy is vital to get your body prepared on whatever will come your way. We mean by this, if you are going to do some tasks and you will need to be physically fit to get it done, the ancient workout tips will help you.

The approach will be different from a regular exercise routine, so get ready for your body to feel the changes once you do it. So how will you start it?


First, you will need to get yourself familiarized with the different ancient workout tips.

1. Sweat it while you are drunk.

Yes, you read it, right folks. Getting drunk is not an excuse for your workout. Intoxication is one of the reasons why you should sweat it out all that you had drunk before. In Greco-Roman gymnastics, the training of tipsy students should still be completed, but to be fair a little intense than usual.

2. Lifting hot cauldrons to build endurance.

Do you want to know how you will maintain your endurance? Ancient workout tips like ancient Chinese were doing before; they performed a sport of cauldron-lifting. It is one of the workouts involving picking up metal pots but without any poured water. It will test human willpower, which will lead to more endurance and preventing injuries from other exercises.

3. Make training when needed only.

ancw2When you feel tired, do not hesitate to take a break. Know your limitations when you are training. It is one of the ancient workout tips that you should probably know. Getting fit and keeping your body healthy, you will need to perform the Indian Caraka Samhita. It is one of the world’s oldest medical documents. Did you know that too much physical exercise can cause you extortion, exhaustion, consumption, and other side effects that can interfere with your workout? So, make sure you will have enough training.

On the other hand, you can pick short and simple exercises. Basic workouts are the keys, so you will be prepared for everything that will throw at you in the gym. According to Roman philosophers, training should not be strenuous because it will become pointless. Meaning, basic exercises, even if it is short, you can still do some high and low jumping. This routine will always maintain your routine with ancient workout tips.

4. Skip carbs diet.

Carbs are okay when it comes to your meal. But too much of it is not advisable when you are working out. How to replace carbs? Before, many Roman gladiators consumed a dense amount of barley porridge loaded with beans. But it has been an issue because barley porridge makes them too flabby. It became a hindrance during their practice. Guess this is not one of the best ancient workout tips.

5. Sand can be your thread mill.

Sprinters and runners can train through the sand for extra stamina. Do you believe this? One of the ancient workout tips includes this; according to Anarcharsis, a Mediterranean philosopher, the Greeks spent much of their time training through sands. Their sprinters and runners years ago became master of running, which they likely plant a foot solidly or getting a grip underneath the foot to prevent slipping.

6. Flexibility is a must.ancw3

Of course, when you do workouts, flexibility is a must. It is critical, like preventing yourself from slipping while running and sprinting. How would they practice flexibility in ancient times? One thing for sure, Egyptians already practiced yoga, but their antique workout tips involve bending over backward until her hands touch the ground behind him. Special right? But this is a 2000-year-old yoga practice that was proven to be effective.

7. Proper and focus on breathing.

How will you know if you are doing this, right? According to Chinese, between the 2nd and 3rd centuries, they had a medical argument when it comes to breathing. They put it in a phrase – “the human body requires exertion.” It is because our body requires proper breathing, especially when doing workouts, we need to focus on how to breathe. It is significant to help our lungs expand and improve respiration, in which it plays a vital role in personal well-being and designed a particular stretch, otherwise known as Tiger Pawning.

8. The violent movement to get toned muscles.

Do you have a problem with your muscles, not toned? It is one of the ancient workout tips which will create a violent movement. You can start doing some digging, rope-climbing, and extending the arms. It is perfect when you have a buddy during a workout to perform pulling downwards.

9. Keep your tone down.

When you do weightlifting, it is unavoidable that you will create sounds but keep it low. Refrain from making noise when you are doing the workout. It is one of the ancient workout tips that you should practice. It will seem to be understandable, but you have to make sure that whatever weight you will lift, nobody likes a noisy person in the gym. How to avoid being noisy during the workout? Well, discipline is the key to everything when you do exercises.

Our Insights

Ancient workout tips can be out of the blue practices when you exercise. But can you imagine that it is practical and you have to start it one by one so you can have better results?

But the key to these ancient workout tips is discipline. If you have lots of ancient techniques to be successful, but you lack the training to yourself what you eat and your habits, the result you will achieve is not satisfying. So when you workout, you will need to be disciplined with your time and schedule.

10 Remarkable Easy Yoga Meditation Techniques for the Whole Body


Yoga meditation techniques have been a practice for so long because it gives focus, less worry and comfort for most people. Of course, yoga is a form of exercise that enables our mind to relax and our muscles to be at ease after a long day of work.

Yoga meditation techniques include the purest form of routine that you can follow to experience the health benefits of yoga. Yoga, in the form of meditation, focuses more on mental health. It is the perfect way to destress your mind and prepare it for the next day’s activities.

Now, you may be asking what the yoga meditation techniques are? Before jumping to the extreme methods, we prefer to give you the basic yoga meditation techniques to perfect the rest of it.

These techniques will help you prepare for more advanced skills on how to do yoga meditation. At the end of each method, you can feel the improvement and increase the flexibility and freedom of your mind.

Over time, your body will get used to yoga, and it will become your habit, so you will want to do it every day. As a beginner, it is essential to learn the yoga meditation techniques to get familiar with the routine, especially the dos and don’ts in yoga.

Techniques for Beginners

Technique 1: Two minutes to meditate

How long will you need for meditation? While sitting for two minutes, yes, two minutes will be enough as you start to meditate. Then you can increase it to 10 minutes for the following month.

Technique 2: Morning is the best time

There are many here who ask when the best time to meditate is? Well daily is an obvious answer but if it is morning or evening, you will probably say evening to relax. It is okay to meditate during night time. But in our yoga meditation techniques, we suggest that you should do it in the morning. You can have a friendly reminder on your phone or at the bedside clock to do yoga before starting the day right.

Technique 3: Assess your emotion

When doing yoga, you should feel okay. What you are doing should have a positive impact on your mind and emotions. Make sure that your whole yoga meditation gives you full health benefits.

Technique 4: Practice proper breathing

In yoga meditation techniques, breath is one of the essential things that need to be monitored. Start from counting one up to ten, so you can follow the intervals.

Technique 5: Do not give up easily.

As a beginner, you will wander from the start, so do not give up easily. When you go wandering, you can start by counting one again. It is one of the challenges when you are meditating. Do not pressure yourself to get it perfectly right in the first session. You will learn to embrace the process of yoga meditation over time.

Technique 6: Try to focus rather than clearing your mind.

It is a common thing that when you do yoga, you will have to clear your mind. Instead of doing this, try to focus. It will be easy for your thoughts to train your brain how to focus on things in your mind. You may wander while doing yoga, but learning how to focus will help you clear your thoughts.

Technique 7: Learn to understand yourself

Before deciding to have yoga, learn to know yourself. What are your weaknesses and strength? What are the things that distract you easily and motivates you? These are some of the things you should know about yourself. So if anything related to it arises, you can deal with it efficiently and get back on track in your meditation. In this way, you can be friends with yourself as well.

Aside from those factors, study your physical capability. You should know if you can follow the breathing and if your feet are okay, especially your toes and ankles. These should be your priority since you are a beginner in yoga meditation.

Technique 8: Check your yoga area.

The light, sounds, and ambiance of your yoga area should be checked before starting to meditate. For instance, you will need a good view of your room. There should be no noticing sounds, so you can learn how to focus easily. The light in the room should be enough and not too bright or dim when you meditate. It will affect as you close and open your eyes during meditation.

But actually, you can do it anywhere since you are like practicing and familiarizing yourself with the techniques. You need to know the basics.

Technique 9: Commitment is essential.

You have to be 100% committed if you want to be successful and make your yoga a habit. Without commitment, you will have no plans to achieve the health benefits of doing yoga meditation. It is better to start yoga if you set goals for yourself.

Technique 10: Seek professional advice.

Of course, what we have here are just the yoga meditation techniques and not the routine of yoga. Then you should find the best yoga practices that will suit your capability and how you will start your very first session. It is the ideal thing to do rather than looking into an online tutorial of a yoga routine.

What can we say about yoga meditation techniques?

Doing yoga meditation alone is a lonely thing to imagine. Instead, look for your friends and ask them if they want to join you on your team. Imagine achieving your goals with your friends. If your friends are too busy with their schedules, you can ask some people in your community to join you in relaxation.

Then do not forget to smile after achieving each session. You will need to embrace the times you spent with yoga meditation. It is a commitment; therefore, when you reached your goal, it should be a satisfying and glorious ending for you. It will be a good feeling.

One thing, yoga meditation techniques can be judged as easy to do and learn. But do not forget that doing yoga can give you many genuine amazing benefits. If you are committed to starting, then it will be a habit for you: not just a regular habit, but a good and healthy beneficial habit. I am sure you want to start yoga without delaying after reading this article, don’t you? Best luck in achieving fantastic health!

Weight Loss Yoga – Learn the Skills and Perform to Get in Shape


Weight loss yoga can be your best option when you need to lose some weight. Yoga alone can be your best exercise if you are limited from moving your body as yoga can enhance your flexibility, balance and strength of your muscles.

Weight loss yoga is easy to do, but it also gives you a full package on how to achieve your body goals. In most countries, yoga believes to be the key to fight aging and gives you more than single health benefits.

There is various yoga that you can perform that will surely give you the best results. Each yoga has different poses. But each can give you the weight loss yoga you needed the most.

weight loss yogaThe best part of weight loss yoga is burning the calories and excess fats in our body through exercises that you will enjoy. You can do this alone or with your peers as long as you are following the simple steps.

However, if you are thinking of the fastest way to burn your calories faster than before, you will need to learn about the Bikram. This type of yoga consists of difficult positions that make your heart rates higher. At this point, your body is burning more calories and fats. So how does Bikram work? Aside from performing awkward positions, it is being done in a heated room.

Another set of yoga that will make you burn more calories is Hatha. Unlike Bikram, Hatha is being done in a regular yoga room and only requires simple movements.

Still, if you are looking for more yoga routines, you can perform other yoga exercises. Weight loss yoga comes in many forms, and you only have to do is learn, adapt and perform.

Yoga Routine 1: Chair Pose

Yoga Routine 1: Chair Pose

How to do it:

  1. Your starting position is your feet slightly apart.
  2. Make a deep inhale while raising your arms straight over your head. Your palms should be facing each other, and your triceps should be next to your ears.
  3. Then exhale slowly and bend your knees.
  4. Start pushing your butt backward, making your lower like sitting in a chair.
  5. Make sure your torso is leaning naturally to keep your shoulders down and back.
  6. Continue doing this five times to give your thighs, butt, abs, hips and arms muscles a workout they deserved.

An upgrade for chair pose:

If you are not satisfied with the basic chair pose, you can add a twist…literally.

  1. Your starting position is to hold a chair while keeping your arms straight over your head, lowering up to your chest levels. Make sure your palms are in the place of like praying.
  2. Then twist your upper body to the right. It will make your left elbow comes to rest gently on your right thigh.
  3. Make pressure on your abs and continue to inhale and exhale.
  4. Do this five times to give an additional workout to your shoulders, upper back, obliques and shoulders.

Yoga Routine 2: Downward-Facing

Yoga Routine 2: Downward-Facing

How to do it:

  1. To begin with, put your hands and knees on the floor, keeping a hip-width apart, and your hands should align under your shoulders.
  2. Then spread your fingers wide while pressing your weight to your mat.
  3. Make an exhale as you make your toes tucked, and your knees lifted off the floor. You will feel that your pelvis will move upward, and your butt is like pushing the wall behind you.
  4. Then, make your legs straight and push your chest backward while your neck is relaxing.
  5. Make sure your heels are on the floor while doing this yoga.
  6. Continue this routine as your weight loss yoga for five times. It will make muscles in your legs, arms, shoulders, upper back and abs worked out.

An upgrade for downward-facing:

  1. While in the position, lift your left leg back as high as possible. Make sure you keep your hips square.
  2. Then, exhale and bring your left knee front, near to your nose and drawing your belly towards your spine.
  3. Afterwards, when you inhale, lift your leg back up in down dog split.
  4. Repeat five times and switch left and right sides. It is an additional workout for your butt.

Yoga Routine 3: Warrior


  1. Your first thing to do is repeat your position in a downward-facing yoga routine.
  2. Then step your right foot forward between your hands, making your body in a low runner’s lunge.
  3. Afterwards, turn your left heel slightly outward, making your left hip forward and right hip backward.
  4. Next, put some pressure on your abs while putting yourself into a high lunge.
  5. Your arms should be lifted as well, palms facing or touching each other.
  6. Take a deep inhale and exhale. Repeat five breaths, switch legs and repeat.

This routine will make your legs, hips, butt, arms, shoulders, chest, abs and back muscles working.

An upgrade for warrior yoga routine:

  1. While keeping your position in the warrior yoga routine, you will need to keep your abs tight, but your chest should be lower toward your right knee using a chair in front of you.
  2. Then lift your leg to bring your body parallel with the ground.
  3. Extend your arms out in front and your shoulders away from the ears.

Make sure your palms are facing or touching each other.

  1. Next, look down, and your heel should be backward as if you are pushing against the wall.
  2. Continue for five times.

Yoga Routine 4: Superman


  1. Take it from our term – superman. This yoga routine will start with your face looking down to your legs while the forehead is resting on the mat.
  2. Your arms out in front of you while your palms facing down.
  3. Make pressure to your abs and butt, lifting your arms and legs directly upwards.
  4. Hold your upper and lower body off the ground.
  5. Continue your routine for five times.

This workout will give more strength to your back, chest, shoulders, arms, butt, hamstrings, and abs muscles.

An upgrade for a superman yoga routine:

  1. While in your primary position in superman yoga routine, make your arms on the floor by your sides.
  2. Then bend your knees as you exhale and bring your heels as close to your butt.
  3. Reach to your back and hold your ankles. Make sure your knees are hip-width apart.
  4. Then lift your chests and thighs off the floor as you inhale.
  5. You also need to push your heels away from the butt.
  6. Press your shoulder blades down and back, but you have to keep your lower back relaxed.
  7. Continue this routine for 5 times.

Our Insights for Yoga as Weight Loss

Weight loss yoga can be performed at your home, so you don’t need to get a schedule from the fitness centers. It is one of the most practical and straightforward steps to achieve your body goals.

Yoga 101 – Your Ultimate Guide How to be Relaxed and Fit


Yoga has great significance in making an individual healthy. Though there are lots of yoga exercise offerings, it can provide you with different health benefits. Most of these benefits can give you over-all health maintenance.

Yoga involves many more techniques beyond the familiar routine we know and what we sometimes practice. But why we continue doing yoga? What good can we get from it?

According to some medical professionals, yoga has significant contributions when it comes to health and becoming fit. If you do it regularly, you can have less chronic pain. Most common health problems that we have are lower back pain, arthritis, headaches and carpal tunnel syndrome. In other words, yoga gives you less chance of having high blood pressure. But when I tried, it helps me get enough sleep. So I guess yoga really helps a person a lot in many ways.

Key Health Benefits of Yoga

Since we are talking about yoga health benefits, let us know more reasons why we should do it, even at home.

Yoga routines involve all our muscles and joints. So to increase flexibility and muscle strength and mass, you better start doing yoga. Also, it is the key to jump start the vital organs like the heart and lungs to keep up in your daily exercises.

Another critical health benefits we can get from yoga is improved your digestion to reduce weight. It will also give you balance metabolism and protection from injury.

And of course, yoga has tremendous benefits on mental health. If you feel you lack of focus and you feel stress, then you have to turn yourself in doing it. Basically, it helps a person to manage stress, which, on the other hand, has no beneficial effect on our body. Stress is a severe factor why an individual surrender to vices or worst they do things which they totally regret at the end of the day.

So, to give your mind some peace out of chaos, yoga is the key. Simple routines, aside from involving muscles and joints, use meditation and later on proper breathing. According to the study, doing yoga continuously will improve a person mental well-being. It helps your mind to have peace and organize.

Say, if you do yoga you can have all these good things for your health and body.

Know When You Need To Start Yoga

Doing it does not need that you do it in a gym or attend a yoga class. For instance, like me, my time is not like other women who have lots of time visiting the gym or yoga classes. So for me, knowing the techniques and setting a place suitable for doing it will be a great help.

Then I realized I could do it at home. But doing at home is not merely putting a map on the floor. Well, here are my tips on doing it at home.

Tip 1:  Your home has many spaces but believe me, you will need to consider finding a quiet and uncluttered space. The area does not need to be large, just enough for your mats, blankets and other yoga materials.

Tip 2: Set your goals, but be mindful that whatever goals you should set are realistic, and you will not have a hard time achieving it. For instance, start with short duration of doing yoga exercises.

Tip 3: My final tip would be started as a beginner. Though you know for yourself that you can do more than beginner’s yoga sequences, you still need to complete these sequences. By doing so, you can prepare your body from advance and more professional yoga routines.

What to Have and Some Reminders before Doing YogaWhat to Have and Some Reminders before Doing Yoga

If you are serious in doing it, you have to carry all that you need and list some reminders to achieve your goals daily or in a week before you start.

When you decided to perform it at home, prepare all the accessories. But what you need except for soft fabric leggings and comfy tops, you will need to get a yoga mat. You should start looking for the non-slip mat, and the materials are susceptible to sweat or water. Your secondary requirement is to get some blocks. But if you want adjustable and less in your expenses, you can use some books. But in my experience, I opt for pillows, blankets or towels, whichever gives me my preferred support.

Speaking of yoga routines, you will need to choose what sequences you will perform carefully. If it is your first time to do yoga, my advice is to do some routines for beginners. You should not skip this stage of yoga because, in this part, you will learn to do the proper breathing and meditation. When you master these two, you can deliberately perform different yoga routines.

Since you do it at home, the question is, what will be your perfect guide for yoga routines? You can have two sources of class while at home. You can have books or video tutorials on how to do it.

Yoga with Video TutorialVideo Tutorial

If you opt for the video tutorial, you should choose a series of the program where you have put together a series of classes. In this way, putting up a series of yoga classes for each session can give you more learning to your next level of routines.

So while doing it, you have to be careful in your routines. Most common injuries while doing it happen in your knees, spine and neck. So be mindful in these areas. Be watchful that you don’t feel any pain in these areas most especially when you are doing it. Discontinue your routine if you know something is wrong the very moment you feel it.

To prevent this from happening, make sure you do enough warm-up before attempting to start your yoga routines. Also, the potential risk of injury can happen in between poses. And if you missed proper alignment, the tendency of getting injured will be higher.

What can we say?

We know the importance of yoga, especially to professionals who wanted to destress and give their self a favor to have peace of mind. In yoga, not only meditation and proper breathing are things you will learn. You will also learn how to relax your body. Of course, full relaxation can be achieved afterwards.

In my cases, after I do the routines, I feel different as I think that my whole body has been undergone a workout. But it feels good to know that I made some change in my body, which is being physically and mentally fit.

Since day one of doing it at home, I learn to practice it regularly. I never missed any day of my lessons at home. It is because one time that I have missed it unintentionally, the following days have been hard for me to cope with a day of absence.

Indeed, seriously taking yoga contributes to my overall health. Even you can do it for less than 30 minutes, or three times a week if your schedule is tight, then it is enough. At least, you know you are doing something good for yourself beyond your busy schedules.

Yoga Benefits through Meditation, Easy yet Effective Exercises


Yoga directly benefits our health. If you are not into weightlifting or cardio workouts, then yoga is right for you.

Yoga benefits bring a lot of comforts, especially when you have a problem with breathing. Proper breathing is essential when you have medical findings.

In my experience, I choose yoga exercises to improve my flexibility and stability. This is what I observed after I figured out that I am so stressed and get anxiety from work. So I need to do something to destress.

why yoga exercises?

Some yoga benefits start in a small area of our body. And you can feel it over time while you keep on doing a yoga workout. Here are some yoga types.

The Basics

Eagle Arms

How to do: To do this, hold your forearms out in front of you, parallel to your body. Then cross your right arm in front of your left, and clasp your hands in front of your face to intertwine your arms. Holding this pose, breathe a few times more in-depth into your shoulders. Repeat this with your left arm crossed over your right.

Yoga Benefits: Relieve tension built in the neck and shoulders.  When that tightness gets uncomfortable enough, it can disrupt our focus.

Proper Breathing

Yoga benefits our heart and lungs. So proper breathing into your heart and your spine are essential.

How to do: Breath into your heart, clasp your hands behind your back at the level of your heart and stretch out your arms.  Then, breathe deeply, so your upper chest rises and falls with the breath. Feel the warmth and openness in your heart, and notice any tension melting away.

To breathe into your spine or the root chakra, put your attention on the base of your spine, where the spine meets the pelvis. If focusing on that area becomes difficult, place your hand on your lower back, and concentrate on the sensation of pressure there.  With your attention on the base of your spine, take a few deep breaths.

Yoga benefits: By doing proper breathing into your heart and spine, it will help you connect with the desire to contribute and serve. While breathing into the root, chakra gives us a sense of stability.

Yoga Types

Hatha yoga

Hatha means an umbrella, which is a yoga term used for physical postures. This type of yoga is best for the beginner as they have slow-paced than other yoga styles.

Iyengar yoga

This type of yoga targets the alignment and movements. The ones who perform this kind of yoga are students to perfect their form and have the more profound meaning of poses. But this yoga relies on using props. This yoga is great for people with injuries but needs to work slowly and with rhythm.

Kundalini Yoga

This kind of yoga needs spiritual and physical performance. The style is about releasing the energy in the lower part of the body. By doing this yoga, it works in the core and proper breathing exercises. Compared to other yoga exercises, this one has an intense routine and involves the traditional chanting, meditation and mantra.

Prenatal Yoga

After a mother is close in giving birth, it is recommended to do prenatal yoga. This is the best yoga for women who are expecting to have a baby so soon. The focus of this yoga is proper breathing and preparation for labor and delivery.

Anusura Yoga

This is a modern version of hatha yoga. However, it deepens the connection of mind-body-heart connection. It focuses on spirals and how the body part is moving.  Also, it targets the heart-opening.

Benefits of Yoga

Benefits of Yoga

Only a few realize that when you do yoga, you can have health benefits. I observed some of the yoga benefits because when I started doing yoga, it strengthens my immune system. And knowing that you are into yoga, it gives an excellent impression to the opposite sex.

Sometimes, when I try doing yoga at home, my furry dog makes a pose alongside me. Upon seeing this, I relax.

For quite a long time now, I used to do yoga, and the benefits are still incredible. My sister won’t try doing yoga exercises. But when she saw me doing it and witnessed the yoga benefits, it encourages her to do. We shared techniques and photos on how to improve our routine weekly

What can we say?

Indeed, yoga benefits can be through physical, mental or emotional. So aside from the physical benefits, one of the best interests of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. Yoga also benefits in developing coping skills and reaching a more positive outlook on life.

Also, I tried different types of yoga. I found it more challenging to have different phases of yoga. It will give more exciting and new goals every yoga exercises.

With meditation and proper breathing, yoga can help improve a person’s mental well-being. Body and self-awareness mainly are what yoga provides benefits.

Yoga, Effortless yet Effective Exercise to be Best of Yourself


Yoga is the key if you want to improve strength, flexibility and breathing without lifting and doing cardio exercises. Though yoga is an exercise, it does not need weights and workout equipment to boost physical and mental wellbeing. Yoga is simply a routine for good posture and proper breathing.

Yoga, nowadays, is common in leisure centers, health clubs, schools, and even at the hospitals. Many enjoy doing yoga class because they find peace of mind and physical relaxation while doing it. I, for example, practice yoga, and it makes more significant changes in me.

At first, I practice yoga to calm my mind after a week of work at the office. A friend of mine recommended that yoga will help me lessen the stress and that feeling of burn out from working 5 days a week. I did not believe in the goodness of doing yoga, but when I tried it, it relaxes my mind and later on, calms my body.

That is one of the reasons why many opt to do yoga even they have busy schedules. It was believed that because of the deep concentration while doing it, comes inner peace, creativity and that feeling of being one with nature. The approach in yoga improved the releases of negative chakra from our bodies. Improved sequences have an impact on restorative management of programs and specific yet united aerobic routines.

Moreover, inhale and exhale breathing exercises, especially during pregnancy, offer a helpful control of relaxing. This is beneficial as a therapy to learn the flow of the abdomen.

Over time, demands about yoga sessions rise because of the perspective of medical professionals about yoga. Aside from calming your mind, they enlisted other health benefits of it.

Health Benefits of Yoga

According to studies, doing yoga is the safest and effective way to improve physical activity in terms of strength, flexibility and balance. Medical practitioners advise their patients, especially those with rheumatoid arthritis, to undergo different types of yoga sessions.

This exercise is also suitable for participants with symptoms of high blood pressure, chronic diseases, lower back pain, and emotional problems. Also, yoga improves brain functions, and as a result, you tend to have a good sleep and prevent insomnia or lack of sleep.

Moreover, evidence for yoga health benefits contribute to our muscle strength and making it firm. It improves respiration, energy and vitality given that your cardio and circulatory health also improve its function.

Aside from that, when you do yoga practices, you will feel the difference in your metabolism. Proper training and mindful of the techniques especially for women can level the conditions of a healthy body. If you are experiencing abnormal metabolism, you will feel the lighter because of weight reduction.

When it comes to mental health, all exercises improve brain functions, and one of the best activities to do to manage stress and depression is yoga. Look for an instructor who knows the treatment and postures involving a series of breath. Practicing gentle activity can reduce the risk of mental health disorders.

Instead of drinking anti-depressant and supplements as stress suppressants, try to enroll in yoga sessions. This exercise can relieve stress and anxiety that affects your back and neck muscles, sleeping problems and headaches, according to the study. Extreme side effects of stress can lead to drug abuse and losing focus at work and unable to do regular daily routines. Psychologists also recommend it for a more positive outlook on life and cultivate the inner self for creativity.

How does yoga works?

Since yoga does not need lifting and equipment, you can do this conveniently at home. Basic yoga routines include meditation and proper breathing. Doing this will prepare yourself for some movement to practice flexibility, strength and balance. Believe it or not, when you do it, you can also channel the early detection of physical problems. In that way, you can prevent it as early as possible.

Point taken that yoga improves flexibility, strength and balance, aside from improving mental health. But, how does it helps those persons with joints problems such as rheumatoid arthritis? How will you do it to prevent this medical condition?

Well, problem solved because we have listed below the type of yoga poses that you can perform if you are too concern about your joint problems. Yoga form in plank position may be popular but it needs support which will become an issue if you have joints problems.

The Cat-Cow Pose

The Cat-Cow Pose

This pose focuses on your spine. Stretching the spine is a good start, and you can do this using your hands and knees. Also, you can do it by using a chair. You can use a wedge under your wrists or blankets to under your knees for protection.

How to do it: First, sit on the chair, ankles under your knees, and shoulders over your hips. Then draw your belly in toward your spine. When it comes to the cat portion of the stretch, you need to arch your back toward the back of the chair. After that, reverse the motion, letting your spine push your belly forward.


 Extended Triangle Pose

 Extended Triangle Pose

How to do it: Using a block and a wall for this pose, stand with your feet about 3 feet apart, facing forward, back to the wall. Then, raise your arms straight out to the sides. Turn your right foot, so your heel is at a 90-degree angle to the arch of your left foot. Make sure you place a block inside your right foot. Afterwards, push out over the right foot with your arm and bend at the waist. Make sure that your left arm is reaching up and your right is reaching down. Next, place your right hand on the block for balance. You can repeat on the opposite side.

Tree Pose

Tree Pose

Why chose this yoga pose? If you want to improve your balance and core strength, you will need this one.

How to do it: From standing, pull one foot up to rest on your ankle, calf, or thigh. Next, hold your hands, palms together, in front of your chest. Make sure you’re balanced before raising your hands above your head. Then, let your arms spread wide, like the limbs of a tree. That is why we call this a tree pose. Moving on, switch to the other foot and repeat. You can do this against a wall for balance.

What can we say about it?

Indeed yoga improves our health, both physical and mental, especially to adults. It is one of the practical and safest ways of doing exercises, and it is a convenient way to develop balance, flexibility and strength. The key to this is – power!

Based on the analysis and survey, lesser injury to legs compared to other exercises and wellness for pregnant are some of the results in doing yoga. This means that the intensity of yoga focus to strengthen and build the spiritual and physical conditions of our body.

Other than that, doing yoga reveals our creative sides and awareness of the improvements in physical and mental health. It happens when our mind and body are calm. Given that, we have a more transparent mind setting, and we can make decisions with a proper perspective.

In terms of physical health, yoga will be the favorite exercise of those with health issues with their joints. Thus, if we are going to perform quality yoga and never skip it, you can really feel the chakra in our body. And while doing this, you will not worry about having injuries afterward.

Yoga Health Routines Provide Amazing Health Benefits


Yoga health benefits your day from the early morning: a glimpse of sun rays outside of your window and you have not started your day to day busy work yet. You have a few minutes to spend on yourself. Why not utilize that time to start your day with Yoga health?

Yoga health exercise No doubt, you must be looking forward to starting your day off right. This is the time you must do something that keeps you fit and gives mental peace as well which will last long.

A few months ago, this thought came to my mind that how would I use this time for an excellent start to my day? Then I started to research on that and finally came up with that Yoga can look after both of my physical and mental health. It not only keeps a person fit and flexible but also helps to concentrate more. Needs more convincing? Well, you are about to discover some Surprising Reasons to Start Yoga That You Wish You Knew Before. But first, let’s get to know some information about Yoga.

Yoga is originated in India almost 5000 years ago. It is a habitual process for the welfare of physical, mental, emotional, and spiritual states. Yoga means union- the union of mind, body, and soul.  Moreover, it brings a positive change in life.

Now a day, yoga becomes so popular that millions of people are practicing it. A study published in Statista found that, in spring 2017, 28.9 million Americans practiced Yoga within the last 1 year.

Yoga Health Benefits

That is really interesting to know that millions of Americans are practicing Yoga. Here arises a question that why they are managing time for Yoga from their busy schedule? Of course, they must be found it best for themselves. When millions of people are practicing Yoga why would you leave behind? Here are some surprising reasons for you to know why you should practice Yoga.

Improves Heart Health

Yoga increases the blood flow to the heart muscle. Yoga with light activities and deep breathing helps to lower heart rate in patients with paroxysmal atrial fibrillation and lower blood pressure.

Fights Diabetics

Regular Yoga practice reduces sugar level that ends up with a lower risk of diabetics.

Reduce low back and neck pain

Many studies have suggested that Yoga might be helpful healing low back and neck pain.

Fights Cancer

Some studies demonstrate that Yoga also can lessen the risk of cancer.

Breathe Technique

Yoga can improve your breathing techniques as breathing is a big part of Yoga exercises.

Increase Concentration and Motivation

Several studies have suggested that Yoga can help you to concentrate more. Also, it increases your motivation.

Improve Sleep

If you are having a sleeping problem, then definitely you should start Yoga to get better sleep.

Develop Physical and Mental Strength

Yoga can be assisting you to develop some truly incredible mental and physical strength.

Stress Relief

It might be useful to relieving stress. A study published by Oxford University Press found that Yoga is helpful for reducing stress and back pain.

What can we say?

Really! Such convincing reasons to start Yoga immediately! If you think Yoga practice needs requisites, then you are wrong. You do not have to be strong, flexible, and thin to practice Yoga. All you need is to set up your mind to start yoga and let this practice to do the rest.