Medical parts were written by Dr. Rai

“Don’t stress too much, stay calm!” –  Haven’t you heard this phrase? I got tired of listening to this from various sources be it a doctor or a well-wisher or sometimes even a friend. I could never decode how not to be stressed when something goes wrong or when you are running on tight deadlines and so on. The concept of “Stress” has been in the limelight and as a clinical psychologist, I can recommend you to try the corpse pose to calm your mind and body. Continue to read to find out why it is important to turn to your right side while coming out of this posture.

While most of the Yoga asanas are meant to bring in mental as well as physical relaxation, Shava-asana or the Corpse Pose can be called the best of the lot. When broken down in Sanskrit words it means Corpse Pose and is also referred to as Mrtaasana retaining the essence of staying still as dead and allowing the body and soul to relax. 

Relax, Release, and Let Go!

It is often believed that the Corpse Pose is the easiest and needs little to no effort in mastering it. I would like to break that misconception as I found it hard to practice and found that many Yoga practitioners also felt the same way when they initially started practicing it. Shavasana is usually referred to as a form of meditation that is done after Yoga, exercise, or right before sleep. In a particular study that was conducted in the year 2009, a comparison was drawn between the effect of Cyclic Meditation (cyclic alterations of stimulating and relaxing the body parts) and an equal duration of Shavasana. Both of these are relaxation techniques and were assessed to study the effect and impact on a state of anxiety and performance in memory tasks. The results suggested that movement as a part of Cyclic Meditation enables performance in attention and memory tasks more than an equal duration of time in the Corpse Pose. However, conducting this study on participants residing at the Yoga Centre is considered a major drawback.

Follow these steps to get in the right posture for Shavasana

  1. Wear something comfortable and warm. You might want to drink a cup of hot tea if you like, before that. You cannot relax if you are feeling cold. So, prep yourself to stay warm. Feel 
  2. Spread the mat and lie down on your back. Alternatively, you could even lie on your bed, but it is recommended to lie on a flat surface with a mat or a blanket. Stay disconnected from phones or any other external disturbances. Silence the gadgets and set an alarm with a mild tune to just track your time.
  3. Keep your legs straight and let the feet fall on either side. It is not necessary to hold them stiff with toes facing upwards.
  4. Place your arms alongside your torso, not too close and not too far with your palms facing upwards. Try not to clench your fist and as you might retain the tension in your hands and around your neck. Relax your shoulders and jaw muscles too. 
  5. Keep the face-centered in alignment to the body and don’t let it fall on either side. 
  6. Once you are properly aligned, release any effort or tension in the body. Consciously feel a sense of gratitude towards each body part and feel every inch of your body by maintaining a focus between your eyebrows – the third eye or the mind’s eye. Silently thank each part of your body for helping you function the way you wish to and for carrying all your tension. Trust me, it works!
  7. Stay relaxed with a natural breathing style in this pose for a minimum of 10 to 15 minutes, to begin with. Gradually you could extend to even a 20-minute window. 
  8. To release the pose, it is necessary to reawaken your body from stillness. With your eyes still closed try to wiggle your toes and fingers and stretch your legs and hands.
  9. While trying to get up and sit, it is always recommended to roll to your right side first and take support of your left hand to sit up. Rolling to your right side will reduce the pressure on the heart which is on the left side, leaving it open and free for the blood flow after Shavasana. Rub your palms and place them on your eyes and feel the warmth on your face. Now slowly open your eyes to a fresh state.

Modifications and Variations 

Though Shavasana appears like a short nap that one would take to relax the body, it is much more complicated when practiced. It demands you to stay consciously awake while being still and completely relaxed. After a small research, the common challenges faced in mastering this pose are detailed below.

A gush of thoughts!

It is easier to stay silent without talking than to silence your mind inside. A gush of thoughts has always been the biggest challenge for any individual who tries to practice any form of meditation. Especially the ones which are troublesome and uncomfortable. The moment you close your eyes to relax, your mind finds it restrictive and pops up different situations or questions and continues to work even harder. A 2010 study in which an iPhone app collected  responses from 2,250 adults worldwide revealed that almost half of  your thoughts have nothing to do with what’s going on at any given moment. The data also exhibited that people tended to be less happy when their thoughts did not bring with their actions.

The best way to handle this situation is to let your thoughts flow. Never try to restrict your ideas or feelings or thoughts running in your mind. The more you push yourself to avoid thinking the harder it gets, and you might even feel stressed instead of relaxing. Just like an ebbing river, the waves need to strike hard initially to find the calmness deep inside. Just go with the flow, it takes time but it will become better!

Physical Pain

Tuning our physical body to align with the calm state of the mind could be stressful if you have any prior concerns such as lower back pain, spondylitis, disc replacement surgery, etc. I found it hard to lie flat on my back due to lower back pain and was only focusing on the pain I was experiencing rather than achieving a relaxed state of mind. It is recommended to listen to your body and address pain if any while trying to perform the Corpse Pose. Try placing a pillow under your knees, to comfort your back and handle pain. If you are experiencing discomfort in the neck, slightly elevated with the help of a folded towel or a small cushion. Try to cover your eyes with an eye-pad if you find the light around you too harsh. Untie your hair, if you have a ponytail, and keep it open to avoid that prickly sense of a hair accessory while lying flat. 

Note that the smallest of physical discomfort could appear humongous while you try to relax. You might notice certain body parts will start itching, just breathe and repose. Everything is fine, this is your time.  


If you are totally relaxed physically and mentally, then you are halfway through mastering the challenging Corpse Pose. But here awaits the biggest challenge, you tend to doze off or start feeling sleepy. The Corpse Pose needs you to stay still and calm but remain consciously awake. Try to variate the breath by increasing and decreasing the pace and stay focused on that pattern to meditate and relax consciously. 

Benefits of Corpse Pose

Even during therapy sessions, I usually can perceive how difficult it is for my patients to calm down. This Asana can be a solution for a stressed mind. The Corpse Pose brings the body to homeostasis (a balanced state between the physiological and biochemical paths maintaining the stability between the physical and emotional levels). It is like rebooting your entire system and making it more productive and capable in this competent world. Let us understand some of the benefits of Corpse Pose.

  • Attaining a balance physically and mentally helps in the regular and harmonious functioning of body organs.
  • Regular practice of the Corpse Pose tends to improve the overall immunity of the body.
  • Helps to lower Blood Pressure.
  • Conscious breathing supports better functioning of the lungs.
  • Taking time to let the thoughts flow and to reflect thoughts on your inner self, help you to keep stress and anxiety at bay.
  • Helps you sustain your good mood as it releases the feel-good neurochemicals.
  • Physical alignment always aids in improving the posture over a period.

There are long-term mental health benefits too when you combine your exercise routine with the Corpse Pose as mindful meditation. In 2016, a study was conducted on people with clinical depression, and a massive improvement was noticed in their symptoms when they meditated for 30 minutes before using the treadmill twice a week for eight weeks.

It’s not easy to lie down, relax the breath, and silence the chatter in the mind. But disciplining the mind and body after a demanding activity builds resilience. Over time your results will get better, be patient, and don’t give up.

Both Vinyasa and Power Yoga are excellent for enhancing your general health and wellbeing, but they have different sets of benefits as well as limitations. Vinyasa could be a better option for you if you want to connect more with the contemplative aspect of yoga where features like savasana and meditation are incorporated into the session. Power yoga on the other hand is a more athletic style of yoga and deviates a little from the fundamentals of conventional yoga. 

So, let’s find out which one is best for you – Power Yoga vs Vinyasa Yoga!


The best yoga style in the US is power yoga. It typically changes from course to course; the instructor is always in charge. Beryl Birch, Bryan Kest, and Baron Baptiste are regarded as the acknowledged founders of Power Yoga, which was created in the 1990s. The purpose of power yoga is to develop a lot of energy and strength. You will put in a lot of effort and break through to reach freedom inside yourself through working and discovering your actual self. Since Power Yoga is an arduous and hurried variation of traditional yoga, there have been instances when athletic and competitive people have been drawn to it.

Gym yoga is another name for power yoga. It is ideal for fitness enthusiasts who want intense lessons and enjoy working out. It is renowned for providing yogis with the perfect balance of energizing, exciting, and simultaneously soothing benefits. For the younger generation, yoga has been altered with vigorous and swiftly flowing variations. Power Yoga could be ideal for you if you want a mind-blowing, life-altering yoga experience.

A more intense variation of vinyasa yoga is power yoga. It originally resembled ashtanga yoga but was modified to be more approachable for fresh western students and gym users. Before enrolling in a class, be careful to verify with the instructor or studio as each one may have a different teaching approach.

Benefits of Power Yoga

If you’re anything like the majority of people, you probably envision yoga as a peaceful, unwinding method of stretching your muscles and increasing your flexibility. Power yoga, on the other hand, is a different style of yoga that provides a considerably more demanding workout. Traditional yoga positions are combined with cardiovascular training in the fitness-based style of yoga known as power yoga. Here are three advantages of power yoga that will assist you in losing weight and enhancing your general health:

  • Strength and Endurance: Power yoga is a great exercise for increasing strength and endurance. You’ll tone your muscles and increase your endurance, thanks to the nonstop movement and difficult positions.
  • Weight Loss: Power yoga might be a useful strategy if you’re trying to reduce weight. 
  • Stress Reduction: Power yoga has several physical and mental health advantages. It may also help you manage stress and enhance your mental health.
  • Improves Sleep – The intense workout sessions and the tough training naturally improves your sleep cycles and help you to feel refreshed and rejuvenated every morning. 
  • Controls Health Conditions – Power yoga helps improve cholesterol levels, controls high blood pressure, and moderates blood sugar levels.

Limitations of Power Yoga

Fitness requirements for power yoga exist. It is without a doubt yoga in its most athletic form. Power yoga is probably not the ideal option for you if you prefer a more relaxed and restorative practice. Vinyasa would better suit your needs if you want to start practicing yoga but haven’t given your health much of a priority in the past. Some of the drawback of Power Yoga are:

  • Durations of sessions: Long durations of sessions make it difficult for most of the people to stay committed. Certain sessions are almost 90 minutes.
  • Environment – Power yoga is a fast-paced and intense workout technique. Adapting to that environment is really important as it could be really challenging to get the right trainer who could set you on track without any irritations
  • Yoga Newbies- Most of the people who are new to fitness or yoga might find it difficult to start their journey with power yoga. They find it confusing, challenging, and even end up losing the motivation factor.

If you are interested in a power Yoga session, watch this video.


Vinyasa means “to put in a unique way” in Sanskrit. As you move through the session, the positions in this type of yoga grow more and more difficult. Yoga sessions with a progressive flow are sometimes referred to as vinyasa classes.

Vinyasa is fantastic since it doesn’t have a predetermined sequence of exercises to follow. Therefore, each class is unique. Vinyasa is excellent for enhancing balance, strength, and endurance. You might certainly classify it as a lower-intensity kind of exercise, but don’t worry—doing this kind of yoga will still likely raise your heart rate. The progressive motions used in a Vinyasa class are a fantastic method to raise the heart rate to the equivalent of a light-intensity cardio workout, according to 2013 research by the Journal of Yoga & Physical Therapy. Still further research needs to be done to characterize the individual response.

It may not raise your heart rate like a strenuous cardio class or target a specific muscle region like a weight training regimen, but it does develop total-body strength and endurance. In a yoga lesson, every muscle in the body must be engaged. As a result, you will get a more balanced body composition than you would if you only did cardio or weight training.

Benefits of Vinyasa Yoga

Everyone is aware that Vinyasa, also known as flow style yoga, has several advantages for a person. 

  • Perfect Cardio – One of the yoga forms noted for burning the most calories is vinyasa, which makes it a fantastic cardio exercise.
  • Weight Loss – It promotes calorie burning, which can greatly aid in weight reduction and weight management. An individual may often burn 450 calories or more by participating in a 1-hour fast-paced Vinyasa practice.
  • Strength and Endurance – Vinyasa yoga is renowned for enhancing physical power, mental clarity, flexibility, and cardiovascular health. Vinyasa yoga significantly increases a person’s upper body strength, assists with muscular toning, and improves functional strength. Vinyasa yoga aids in developing strong, slender muscles all over a person’s body.
  • Alleviates Stress – Vinyasa yoga is another practice that has a reputation for helping people manage their stress. Additionally, it aids in normal breathing, which has a significant impact on the respiratory system and leads to healthy lungs.

Limitations of Vinyasa Yoga

Just like every other style of yoga, vinyasa flow has also earned its share of criticism:

  • Alignment – The flow from one pose to another creates a rhythm that tends to force you to keep moving even before you master or achieve the right body alignment. Without achieving the correct alignment, you might find the entire practice ineffective.
  • Postures – Understanding each posture is practically not possible and gaining knowledge on them is not an ideal agenda of vinyasa. This technique has an underlying criteria for its practitioners to be aware of the postures and a certain level of alignment.
  • Repetitiveness – The vinyasa flow as the name suggests, has a series of poses that are practiced on loop. I personally get very bored doing the same sequences over and over again.

If you are interested in a Vinyasa flow Yoga session, watch this video.


There are many distinct varieties of yoga, but vinyasa and power yoga are two of the more well-liked styles. Although both methods may deliver a demanding exercise, there are some significant distinctions between them. The following four considerations will help you choose the best kind of yoga for you:

  • Vinyasa yoga is physically less taxing than power yoga. Longer holds and more challenging positions are included. Power yoga could be a fantastic option if you’re searching for a more difficult workout.
  • Sun Salutations are a common part of vinyasa yoga, which is more fluid. Vinyasa yoga can be a better choice if you’re searching for a less demanding exercise routine. While vinyasa yoga is not often taught in a hot environment, power yoga is. Power yoga is the best option if you’re seeking a heated yoga class.

You may adapt either yoga technique to your degree of fitness. Be careful to inform your teacher of any ailments or injuries so they may assist you in adapting the postures as necessary.


Power yoga is for you if you want an aggressive workout that will have you sweating away extra body fat, tightening your abs, sharpening your mind, and toning up your muscles. It combines fitness with spirituality.

Vinyasa is a more accessible kind of yoga than power yoga. It is best for you if you’re seeking a flexible style that is suitable for beginners. Vinyasa emphasizes flow.

You allow the energy to softly flow through your body as you transition from one posture to the next.

Your best strategy is to give both vinyasa and power yoga a try before making your decision. Try vinyasa yoga if the power yoga’s rapid tempo is too demanding for you. Vinyasa is more popular since it is gentler on the joints.

You can’t go wrong with either sort of yoga since practicing any kind of yoga is a terrific decision. As you start your yoga practice, it’s best to concentrate on one type; as you advance, you may always try the other styles.

Vinyasa courses are a good place to start for new students. This method is excellent for learning the fundamentals of yoga with a dash of meditation components. Let’s not forget that yoga works the mind as well as the body, and meditation is a key component in working the mind. So, embrace the mental aspects of yoga without fear.

Whichever route you take, we advise that you attend class in person when it resumes. Understanding the proper form and alignment in postures requires attending in-person courses. You might want to try Power yoga if meditation and slower progressive lessons don’t seem like your cup of tea. Ashtanga is also a component of power yoga. Your age, level of fitness, and the goals you have for practicing the type of yoga you choose will all play a significant role in determining which yoga is best for you. 


The practice of power yoga and vinyasa is similar. However, there are certain distinctions between the two in general: Compared to Vinyasa yoga, which moves the postures swiftly like a dance sequence, power yoga has fewer poses and holds them for a longer period. Power yoga’s lengthier holds in the poses reflect its greater emphasis on enhancing strength when it comes to flexibility and strength. Vinyasa, on the other hand, focuses on improving a person’s flexibility since the postures are performed in a fluid, continuous movement. When it comes to the body and breathing concepts, vinyasa is more concerned with the breathing technique whereas yoga places a greater emphasis on the individual’s body. Hence, now it’s up to you to pick a style and embark on your yogic journey!

Yoga is among the most efficient workouts for toning your body. The Yoga poses not only tone your muscles but also strengthen them and offer your body flexibility, something you can’t get with conventional Gym workouts. Yoga is also beneficial since this not only melts calories but also increases your metabolism. So, does yoga make your buttocks bigger? Let’s see!

Yoga has the potential to increase the buttock size to some extent, especially if you’re a newbie with little previous exercising expertise. However, you’ll eventually cease noticing any gains and will have to raise your resistance to encourage muscular growth.

In the context of Yoga, you may enhance muscular growth by maintaining poses for longer periods or adding more reps, but this is inherently unsustainable. If you want to create larger buttocks, you should combine your yoga practice with weight training. Alternatively, you might add weights to your yoga practice for a more intense workout.

How Does Yoga Help the Glutes?

Some yoga poses are clearly anatomically focused on the gluteus muscles, which is why they are referred to as “yoga buns.” Squeezing, holding, and stretching your glutes may result in bigger and more toned buttocks.  To achieve a yoga derriere, squeeze firmly into the positions until you feel a powerful feeling in your glutes. Otherwise, you’ll get a wonderful stretch but not the round muscular curve that feels and looks good in yoga pants.

Many yoga positions are excellent for putting our glutes to the test. If you want to increase the size of your buttocks, you should concentrate on:

  • Strengthening, instead of extending and opening up the lower body
  • Keeping a closer eye on how you’re executing your asanas and which muscles you’re using

Humans are sluggish animals that deactivate their buttocks and lean on other muscles for support. Consider how you would ordinarily perform a Bridge position. In this posture, most will release rather than engage our glutes. Try engaging with your inner thighs the next time you perform Bridge and picture pulling your feet back to your buttocks without moving them. Your glutes and hamstrings will begin to operate more intensely. Other yoga positions should elicit this sensation.

Malasana or Yogi Squat is another example of a conscious approach to glutes conditioning in yoga. Instead of passively opening your knees with your elbows, clench your glutes and feel the heat in your glutes muscles and the relaxation in your groin.

Instead of retaining a static position, pump the stretched leg upward while balanced and keeping your hips level in Warrior III with leg pulses, to exercise your buttocks and make your glutes larger.

Does Yoga Make Your Buttocks Bigger? Yes try these 10 Yoga Poses for the Perfect Butt!

To tone your buttocks (glutes) and hamstrings, there are many yoga asanas to choose from, but only a handful are worthwhile. Here is a list of the most efficient Yoga poses for toning and increasing your booty organically!

Chair Pose (Utkatasana)


The practitioner should sit in a sitting position with both hands elevated high, as the name suggests. By exercising your core muscles, this Yoga asana helps to tone your buttocks (glutes). Executing this exercise will put pressure on your entire rear body, providing you with a comprehensive booty workout.

How do you do the chair pose?

  1. Stand with your feet touching one another, your knees slightly bent.
  2. Bring your entire upper body weight into your heel while bending by sinking your hips.
  3. Raise your arms to your sides, palms touching (like Namaste), and look upwards.
  4. Relax after 10 seconds or longer in this position.
  5. To tighten your glutes, do this asana for 1 to 2 minutes every day, in addition to other routines.

Triangle Pose (Trikonasana)


If you want to concentrate on your upper booty, this asana is for you. This practice, also known as ‘Trikonasana,’ emphasizes maintaining your torso and hips straight while inhaling with your back. Stretching and strengthening your glutes will help tighten up your buttocks.

How do you do the triangle pose?

  1. Make a wide stance with your feet.
  2. Make a 15-degree angle with your left foot out and your right foot in.
  3. While firmly putting your feet on the ground, align the center of both legs at your heels.
  4. Take a deep breath in and, as you exhale, bend your body to the left, with your right hand facing straight overhead and your left hand resting on the floor next to your right foot.
  5. Stretch your muscles as much as possible while keeping your balance. While performing the exercise, remember to breathe in and out sequentially.
  6. On the other side, repeat the same processes. 
  7. Make an effort to hold this pose for at least a minute or two.

Bridge Pose (Setu Bandha Sarvangasana)


This buttocks-building Yoga stance is great for burning calories while also strengthening your buttocks muscles.

How do you do the Bridge Pose?

  1. Lie flat on your back with your feet and hips apart.
  2. Lift your hips into the air using your feet as support.
  3. Hold for 5 to 8 breaths before repeating.
  4. For optimal benefits, practice this pose regularly.

Frog Pose (Mandukasana)

Although the name seems strange, this posture is one of the most effective hip openers in yoga. This buttocks position places a focus on spreading your hips, allowing them to expand.

How do you do frog pose?

  1. On the floor, lie flat on your stomach.
  2. Maintain a frog-like posture by keeping your hands under your chin and spreading/stretching your legs to the side.
  3. To maximize the intensity, make sure you elevate your buttocks.
  4. Continue in this pose for 15 seconds before returning to Shavasana or corpse pose. Repeat for a minimum of 2 minutes.

Half Moon Pose (Ardha Chandrasana)

This standing posture, also known as Ardha Chandrasana, strengthens the legs, buttocks, and hips. It’s a more advanced variation of the Triangle posture we’ve seen before.

How do you do the Half Moon Pose?

  1. Stand with your feet together and your back straight.
  2. Bend forward and contact the floor with your right leg and left hand, while stretching your left leg backward raising your right hand straight upwards.
  3. This is how the half-moon position is formed. Repeat with 5 to 8 breaths.
  4. Every day, do this Butt yoga program to strengthen your glutes.

Warrior III (Virabhadrasana III)

This is a famous Yoga stance for strengthening your arms, abdomen, shoulders, chest, legs, and bottom. This workout focuses on bringing your body into equilibrium.

How to do the warrior III pose?

  1. Lift one leg at a straight angle while standing on the other (backwards).
  2. Stretch your arms upright and lean forward at the same moment.
  3. Maintain this posture for a few seconds or as long as you are able.
  4. On the other side, repeat the posture.
  5. This Yoga bum workout can help you not only build a large booty but also tone your complete body.

Camel Pose (Ustrasana)


This specific big butt Yoga stance is a little more difficult, but it’s better for your curves and gluteus muscles. However, be cautious when performing this stance because it may put unnecessary tension on your back. Slow and steady is the way to go. Don’t hurry through it.

How to do the Camel Pose?

  1. Get down on your knees.
  2. Slowly bend backward and connect your feet with your hands while maintaining your thighs straight and your hands on your buttocks.
  3. Return to your original starting position.
  4. Every day, do this for at least 1 minute.

Dancing Shiva

This dance stance is fantastic for the triceps and helps to activate the muscles in your legs.

How to do the Dancing Shiva Pose?

  1. Place your feet together and stand tall.
  2. Bring your left hand to your front, maintain your left leg on the ground, and raise your right leg to your shoulders, holding it with your right hand.
  3. This is how the dance stance is formed. Repeat on the opposite side after a few breaths.
  4. Although this dancing Siva stance is not directly linked to the development of your buttocks, it does indirectly aid in the contouring of the lower body, giving your booty a plump appearance.

Elevated Wide Squat (Goddess Pose)

This Yoga position for large buttocks stretches and strengthens your entire torso. It is beneficial to the hips, buttocks, and upper body.

How to do the elevated wide squat?

  1. Place your feet together and stand tall.
  2. Take a step away from your right foot with your left foot.
  3. Bend your knees to the point when they are precisely over your ankles. Sink your hips and elevate your entire body with your toes in this posture (not feet).
  4. Raise your arms in the air and breathe deeply for 5 to 8 minutes.
  5. Return to your starting place and repeat the process.
  6. This exercise is particularly beneficial for increasing lower-body strength.

Locust Pose (Salabhasana)


Although it appears to be simple at first appearance, the salabhasana is rather difficult. This position should not be done just after eating as it might cause belly aches. If you have a recent chronic back or neck injury, avoid this position. This workout strengthens both your upper and lower body parts.

How to do the Locust Pose?

  1. Lie down on your stomach, arms at your sides, chin resting on the ground, or a yoga mat (if you have one).
  2. Place your hands below your hips so that the palms of your hands contact the ground.
  3. Lift your head, upper torso, thighs, and legs off the ground with a deep inhale.
  4. Then, as high as you can, elevate your leg and hold your breath. Keep your weight on your tummy and stay in this posture. Keep it in your hand for as long as you can.
  5. Return to the starting posture after exhaling.
  6. For the greatest benefits, conduct at least 10 to 12 repetitions of this salabhasana.


Is it enough to practice yoga to get a toned butt?

In addition to buttock-toning yoga asanas, it is necessary to maintain a healthy lifestyle to see better results. Some experts also recommend training in weights as a combination with yoga asanas.

What are Glutes?

Glutes are a bunch of three muscles called the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are majorly responsible for the movements in the lower body including the hip, pelvis, and legs too. The gluteus and hamstrings are the largest muscles in the body. Glutes also play a major role in body stability and lower body movement.

Does yoga help in reducing the butt size?

It’s not completely about increasing or decreasing sizes when it comes to yoga. Yoga helps you to tone up to the perfect size for your body as it works from within, targeting both the physical as well as the mental aspects of our body.

What are the advantages of butt yoga poses?

Yoga works on multiple muscle groups with every pose. However, the yoga poses specially mentioned for butt have the following advantages:

  • Improves body balance
  • Strengthens the pelvic floor and the back 
  • Strengthens the legs and ankles
  • Stimulates internal organs
  • Improves blood circulation
  • Tones the lower body

Are there any side effects of yoga?

There are no proven side effects of yoga. But we always recommend yoga enthusiasts get medical approval from their doctors. Practicing under the guidance of an experienced teacher is also crucial to getting the right body alignment and avoiding unnecessary injuries. 

On a fun note, yoga has one definite side effect, once you start practicing it becomes your way of life!


Yoga may be utilized for many different things, including relaxation, spiritual direction, and toning. These yoga postures concentrate on the toning component of yoga and will probably help tone up some of your trouble spots. They will assist you in building muscle, which is effective to treat injuries in other sports as well. Not to mention that practicing Yoga may be utilized for many different things, including relaxation, spiritual direction, and toning. These yoga postures concentrate on the toning component of yoga and will probably help tone up some of your trouble spots. They will assist you in building muscle, which is effective to treat injuries in other sports as well. Not to mention that practicing these buttocks yoga postures for the buttocks can result in a healthy and toned rear in no time.

Unquestionably, one of the seriously neglected components of fitness is flexibility. While many individuals are eager to develop flatter abs and larger biceps, flexibility appears to be given very little consideration, if any. The majority of people spend most of their days sitting in the same posture for eight hours straight during their work hours. Later even when they exercise the preparation frequently focuses on developing strength in only a few select places without taking into account how the entire body needs to function as a complete one. So, if you’re stiff, achy, fatigued, and immovable. It’s possible that you’ve lost a lot of flexibility. We’ll go through scientific research and give practical strategies you can start implementing right away to understand how long does it take to get flexible and things you can do to accelerate the process.

How Long for Better Flexibility?

Since everyone’s body is unique, there are currently no conclusive solutions to this question. While some could need months or years to see benefits from their exercises, others might discover success in as little as a few weeks. What does this imply? You ought to act in accordance with your body’s instincts! After six months of practicing flexibility exercises, if you don’t feel like anything is improving, quit and try something new.

The hamstrings are one of the body parts where we experience flexibility issues most frequently. Not only does this provide an issue for regular people like us, but it also poses a concern for some sportsmen as a major source of injury. How long would it take you to permanently improve flexibility and stretch out your hamstrings?

The answer to this question will depend on a number of variables, such as how frequently and how effectively you stretch. Your amount of flexibility right now and your genetic makeup both matter a lot.

To reap the best results of stretching, the American Council on Exercise (ACE) recommends stretching every muscle for 30 minutes at least three times each week. Whenever you think about it, this is a lot of time – if you committed this much time to working out and strength training, you’d be in great shape.

How to speed up flexibility?

The best part is that you don’t have to wait months or years to increase your flexibility. 

Stretch on a daily basis – This makes improving your flexibility simpler and faster since you are always trying to keep up with it rather than waiting for a huge shift.

Practice yoga frequently – Yoga improves blood flow, which improves circulation throughout the entire body, even those tight muscles! It also increases the amount of oxygen in the cells, resulting in higher tissue flexibility.

If you are unable to overcome old sedentary lifestyle habits, make little alterations to your daily routine, one at a time, such as utilizing a yoga ball rather than a chair at the office if allowed or going for walks during breaks to maintain flexibility. These small changes can actually bring in many positive changes.

How does flexibility work?

When working on your flexibility, it’s helpful to understand what you’re working on, and what occurs physiologically in the body while you focus on improving your range of motion.

In reality, there are multiple changes that occur in the body that contribute to flexibility, rather than one. Stretching affects not just the muscles around the joint, but also the ‘yellow’ ligaments (there are also ‘white ligaments’ that do not stretch and help in rigid construction). Tendons do not stretch either, but there is an additional factor called “stretch receptors”. Stretch receptors are neurons that transmit signals to our muscles about how to contract and relax (they are mechanoreceptors linked to the medulla of the brain). Stretch receptors basically notify our muscles when they should cease extending since they are potentially damaging. 

What type of stretching is best for flexibility?

Stretching is classified into three types: static, dynamic, and PNF (contracting a muscle). Static stretching has been demonstrated to be the most effective method for developing flexibility. It is most effective when stretches are held between 15 and 30 seconds. Contracting a muscle right before stretching will help you make even more progress. In addition, studies have shown that a contraction intensity of 20% to 60% of maximum contraction is equally as efficient for expanding the range of motion as procedures that contract the muscle to 100%.

While studies demonstrate that infants do not respond significantly to shorter or longer stretching procedures, older individuals respond better to 60-second stays than shorter ones. The optimal sort of stretch also depends on gender; males and adults under 65 years old benefit more from the PNF method, whilst women and people over 65 benefit more from static holds. The American College of Sports Medicine suggests static stretching at least twice a week for most people. It is recommended to hold any given stretch for 15 to 30 seconds and repeat it until you reach 60 seconds.

In light of these results, there are two sorts of stretching you may undertake to enhance flexibility:

Static stretching: Static stretching, also known as passive stretching, urges practitioners to stretch the muscle to its full range of motion. You feel a mild tingle but no discomfort in this posture. Hold the posture for fifteen to thirty seconds, then release and repeat up to three times more before moving on to the next stretch. Warm up your muscles prior to performing static stretching, since straining cold muscles might result in harm. When you initially begin stretching, you may experience your body tightening. It’s your body’s attempt to protect you. Relax and breathe deeply, and the muscles will gradually release, allowing you to move further into the stretch without using force. Check out this clip for 25 static stretching poses.

PNF (Proprioceptive Neuromuscular Facilitation) Stretching: Although static stretching is the most often utilized method of stretching for flexibility, an increasing number of people feel PNF is more helpful. This was also demonstrated in the 2014 edition of the Journal of Sports Medicine and Fitness, which discovered that PNF builds flexibility more quickly and more effectively than passive stretches. To do PNF, one must alternately relax and contract the muscle while stretching. For example, if you’re in a forward fold and attempting to stretch your hamstrings, contract the muscles for 5 seconds, relax for 5, then contract the muscles again and alternately until you reach 30 seconds. Repeat 2-3 times more.

Whatever form of stretching you undertake, discipline will influence how much flexibility you get. Be patient, even if you don’t see any big improvements straight away. Stretching on a weekly basis will cause your body to adjust and you will see changes, just like any other sort of exercise.

The basics of flexibility training

If you are committed to enhancing your flexibility, you should approach it in the same way you would handle any other aspect of your health and fitness. This implies you should develop a pattern or exercise and repeat it on a regular basis. Flexibility training may be added at the beginning or conclusion of weightlifting or aerobic exercise. To begin noticing improvements, you should stretch for ten to twenty minutes every other day.

One can also find opportunities to practice being flexible throughout the day. Are you stuck at the bus stop? Just try to stretch a few seconds!

You can discover lots of stretches to utilize by searching the internet, and if you’re stuck for ideas, consider turning to yoga, which contains a number of stretches that are also wonderful for balancing and core strength. Choose a set that looks good and will target every major muscle group, then go through them in a sequence, holding each position for around 20 seconds before moving on to the next. If you ‘bounce’ into the activity (‘ballistic stretching,’ you risk injuring yourself.

How long does it take before I get flexible?

On average, people begin to show effects within three or four weeks of consistent stretching. Significant gains, such as hitting the splits, might take more than a year. Aside from being consistent and selecting the appropriate stretch routine, here are some more things you may do to accelerate the process.

Warm-up – Muscles should be warm before stretching to avoid injuring and tearing them. Five to ten minutes of gentle cardio would be an excellent warm-up. It’s also a good idea to stretch following a different type of activity, such as weight lifting. It’s an excellent approach to stretching after a workout and will make it simpler to develop consistent stretching habits.

Don’t Rush: As counterintuitive as it may appear, stretching gently helps hasten your outcomes. By not doing too much too quickly, you enable your muscles to calm and move deeply into the stretch, and you avoid injuries that might prohibit your form from stretching at all.

Foam Rolling: It is a technique that is becoming more and more well-liked since it helps to break up fascial adhesions. These are the places where there is an injury to the fascia. The connective tissue holds the muscle fibers together and decreases flexibility. Foam rolling aids in the release of knots; speeds up healing, and lessens pain. Before stretching, you may integrate foam rolling once you’ve warmed up.

Nutrition: When strength training or attempting to reduce weight, most of us are aware of the significance of food. However, it’s equally crucial for optimum flexibility gains. Consuming adequate potassium and sodium as well as drinking enough water will assist muscles to relax and prevent cramps. Muscle healing will be aided by protein. Another element crucial to a range of motion is the lubrication of your joints, which essential fatty acids assist with. If you feel a lot of tightness, you may also try utilizing natural muscle relaxants.

Dynamic Stretching – While dynamic stretching has only been demonstrated to enhance the range of motion in people who are already flexible, it can still be a fantastic supplemental workout. When you stretch dynamically, you shift your body weight through a full range of motion, such as when you squat or lunge. Before performing passive stretches, it may be helpful to warm up and engage the appropriate muscles. It can also assist with tighter places that hurt when you attempt to retain a static position for an extended period of time. Here is a 11 minute dynamic strechting video

Benefits of increased flexibility

The primary benefit of improving your flexibility is that it makes it easier for you to carry out routine tasks. We may enhance and maintain a healthy range of motion by stretching often because this function deteriorates naturally as we age. However, improved flexibility brings along many benefits:

Lower Injury Risk – Those who typically exclusively engage in strength training will be able to clearly see this improvement. Strength training causes the muscles to shorten and stiffen, which can reduce the range of motion and lead to imbalances. As a consequence, you don’t effectively stimulate the right muscles when performing an action, which can result in lower back, shoulder, neck, and knee ailments. Your body is better balanced when you stretch regularly, and you have a much lower chance of getting hurt while exercising.

Increased Circulation – Although our vascular system is considerably more sophisticated than our heart, heart health is essential for circulation. It affects our entire body and is affected by both movement and inactivity. Your circulation in such places may be compromised if you have tightness in those locations. Stretching can relieve these tension-filled spots and enhance your body’s general circulation.

Reduced Pain – As we become older, many of us start to feel chronic pain, particularly in the joints and lower back. We also tend to get more painful and crampy muscles. These problems can have a variety of reasons, but sedentary behavior and a limited range of motion are frequent reasons to blame. For instance, tight hip flexors and shoulders can lead to neck discomfort, while tight hamstrings are frequently the source of lower back pain. You can reduce your discomfort by extending your muscles and striking a balance between strength and flexibility.

Sit Comfortably – Sitting for lengthy periods of time might be quite painful if you frequently travel or hold a desk job. This is largely due to reduced movement, and once it returns, it will be much simpler to remain in one place for extended periods of time.

Healthy Nervous System – Our mobility, or lack thereof, has an impact on our nervous system in a manner similar to how circulation is impacted. Shortened tissues may impede the nerves and impair their functionality. The feeling of self-movement commonly referred to as our “sixth sense,” will be more apparent as your flexibility improves. The wrists, hands, shoulders, and feet often show the best effects.

There are several benefits to having more flexibility for you, and these benefits go well beyond being able to perform the splits. It’s encouraging that we may see changes within a month, especially because just three stretching sessions per week are required to enjoy all these wonderful advantages.

Takeaways for improving flexibility

You must be able to respond “yes” to the question of “did I do sufficient to get just a bit better” at the conclusion of each day and each week. If you are unable to, you did not practice your mobility enough to get better.

  • Include your mobility exercises in your daily activities, preferably many times every day. Do each key region for at least 10 minutes each day.
  • Prioritize one or two tasks at first if you need to focus on other things, so you aren’t spread too thin. 
  • Use a combination of self-massage, stretching exercises, and (importantly) strength training close to your range of motion’s limitations. It should go without saying that they should be painless while still enabling effective management.

Once you’ve reached the desired level of mobility, you might enter a maintenance phase. Once or twice a week, do your entire routine. Beyond that, the most important thing is to keep in mind that you should exercise your whole range of motion each day. Make it a habit to often raise your arms aloft in the case of overhead mobility. Include some fundamental exercises to emphasize the idea of moving your body through its complete range of motion. Include a few of your drills in your warm-up and cool-down, focusing on the ones that emphasize strength.


Is It Possible To Increase Flexibility?

Yes. Stretching increases flexibility. The ideal stretches for that are static ones, in which you maintain a single posture for more than 15 seconds and then repeat it until you have held it for 60 seconds. The health and suppleness of muscular connective tissue can be improved by longer, more relaxed stretches sustained for longer than 120 seconds, which also greatly aids in increasing flexibility.

How soon can I do splits?

This heavily relies on your starting position and how your body is constructed. While most individuals need months or even years to get there, more flexible persons may achieve the splits in a matter of weeks. It’s crucial to avoid forcing it if you want to achieve the splits because it’s really simple to get hurt that way. Your development will entirely stop if you are unable to do the stretches due to an injury. For the quickest results, practice your splits a couple of times each week without overworking your body. It appears that if you stretch often enough (about five times per week), you should expect to see substantial improvements within the first few weeks, even if you aren’t training for the 1.5 hours every week. If you want to accomplish full splits, you’ll need to train for around two months.

How to build flexibility into your weight training routine?

If the idea of working out specifically to improve your flexibility makes you uncomfortable, you may save time by integrating your stretching routine into your weightlifting. This may entail, for example, lunging deeper. Also, try to have a stretch routine as a cool down. Some fitness experts follow a combination of weight training combined with a short session of yoga at the end to cool down, as it helps give a good stretch!

Can yoga help me with my stretch goals?

Yes, yoga is a good tool to stretch deep and mold your physical and mental health to a perfect state. Yin yoga in specific is an excellent style that practices pose for longer durations and helps in accessing the deeper layers of the body.


After about three to four weeks of consistent stretching, flexibility increases. According to several studies, stretching three times each week yields the best outcomes. Static holds and PNF stretches are the greatest stretches for increasing flexibility. The most critical component in developing flexibility is consistency. Without developing discipline and a consistent stretching practice, we won’t advance and keep up our results. So, just start moving your body!

Are you uncomfortable with larger and untoned breasts? Then you are at the right place because we are about to share some of the best yoga exercises to safely reduce your breast size and tone them up! Every woman’s breast size is different; it might be sagging, huge, petite, or loose. Genetics can have an impact, and occasionally an imbalance in hormones can cause your breast size to increase. You may also notice an accumulation of extra fat in your breast region if you abruptly gain weight. There are a variety of factors that might cause your breast size to increase. However, it is obvious that you want to look beautiful and in the right size for your body. So, read on to know the best Yoga Exercises to Reduce Breast size.

How can yoga asanas reduce breast size?

Yoga is the best way to understand your body inside and out. You might be able to naturally shrink the size of your breasts by practicing yoga. For whatever reason, a lot of women want smaller breasts without undergoing surgery or using drugs that can have long-term ill effects. The good news is that yoga is one of several natural techniques to reduce breast size!

Though not everyone understands why a woman would like to have them small, we can definitely read the minds of those who are actually struggling to find a solution. Most women with huge breasts face the below issues quite frequently:

  • Feeling self-conscious about the appearance of your breasts.
  • Having breasts that are not of the same size, with one being bigger than the other.
  • When you have disproportionately large breasts and your posture is awkward.
  • Uncomfortable due to the abnormal size.

Other additional factors might be included in the list. For instance, obtaining the wrong size bra or developing rashes beneath the breasts because of weight! However, we will stop here for the time being since we want to concentrate on how yoga may help you reduce breast size.

How can yoga help me reduce breast size?

Yoga is a wonderful exercise for shaping your breasts and getting rid of unwanted body fat. You can achieve the desired outcome by combining yoga asanas, breathing, and stretching techniques. You must, however, keep in mind to adhere to a healthy lifestyle consistently and support it with a nutrient-rich diet. The greatest strategy for losing weight is to combine regular exercise with a healthy diet.

Helpful Yoga exercises to reduce breast size

Every size and form is beautiful. But what if you don’t feel comfortable with yourself? It might be difficult for women with large breasts to find a comfortable resting position even at night. Some people find it tough to wear their favorite dress because of the larger bust size. That is just too much to take! Keep in mind that you exist for yourself. There are several reasons why someone would prefer to have smaller breasts and here we are with a list of the best yoga exercises that could help you.

Surya Namaskar or Sun Salutations

Experts say that Surya namaskar is unsurpassed for naturally shrinking breast size. We assume you dismissed it like most of us did when your granddad said that Surya Namaskar is the most advantageous yoga pose ever. But wait, there’s always some truth to what wise people say! Yoga poses known as Surya namaskar are designed to work the entire body. Your breast size can be reduced with just 10 minutes of this yoga exercise every day. Do you have a question about how to do this pose? Don’t worry, we got you!

  • Tadasana commonly referred to as the mountain pose, is a common way to begin this yoga sequence. Start by keeping your feet together and keeping your arms at your sides. Now inhale deeply.
  • Bring your right knee up to your chest and gradually shift your weight to your left foot. Next, tuck your right arm under your thigh and loop your index and middle fingers around your right foot’s toe. Allow your left hand to rest on your left hip before you finish.
  • Your left leg and abdominal muscle should both be fully engaged. Maintain a straight spine.
  • Next, extend your left leg. Next, switch the feet and extend the right foot.
  • Hips should be squared forward. All while maintaining spinal alignment.
  • Now lower your right hip until it is parallel to the left hip. Think about your midline.
  • Try to maintain this posture for five to twenty slow, deep breaths. Release the posture and slowly move your foot closer to the floor while bringing your knee closer to your chest.
  • Return to the mountain posture or tadasana back again, and carry out the identical sequence on the opposite side.

Surya namaskar can be quite beneficial for you if you are looking for a way to reduce your cup size. It is the ideal kind of yoga for rapidly shrinking breast size! If you are someone who would love to experience the spiritual side as well then try following the sun salutation sequence with mantras for each step, to make it even more effective and special.

Snapping Back Exercise

Get into this pose by bringing your chest closer to the lymph. It is challenging to learn a new yoga pose, so don’t expect to be an immediate pro. Becoming used to the posture could take some time. The proper ways to do this asana are:

  • First, take a seat on your heels. Take a few seconds to unwind. Next, insert a cushion between the buttocks and legs. The additional weight on the knees will be supported by this.
  • With both hands, make a fist. The thumb should be tucked in. Then, reposition your elbow such that you may attempt to touch your breast with your hand.
  • Take a deep inhale and extend your hand forward at this point.
  • Make a clutching action by gently opening your fingers. As soon as possible, clasp your fist and bring your arm close to your body to cause a blowout.
  • Repeat the procedure while remaining in place for at least three minutes.

Tadasana or Mountain Pose


It is the best choice if you don’t like doing complicated asanas. It has a lot of advantages and is simple to execute. According to experts, tadasana is a fantastic yoga stance for naturally decreasing breast size. The stages for this posture are described in more detail below:

  • First, maintain your back straight and your feet close together. Additionally, keep your arms by your sides, straight.
  • Join your fingers, then raise your arms gently over your head. Throughout, make sure the elbow is kept straight.
  • Stand on your toes, inhale deeply, and raise your forearms to your ears.
  • Stretch your upper body out. Maintain your position for a bit before shifting back to your starting position.
  • Repeat many times.

Jumping Jacks

Do jumping jacks result in smaller breasts? They do, indeed! It is a simple aerobic workout that will help you effortlessly lose breast fat. Jumping jacks can assist you in losing fat in many regions of your body, not just your breasts. For instance, the thigh muscles are significantly impacted. Therefore, performing jumping jacks every day would assist if you want to have a toned figure. It is also an entertaining exercise. Start this workout to energize your muscles as you turn on some upbeat music. The procedures for jumping jacks are as follows:

  • Place your feet shoulder-width apart as you stand. Leave your arms at your sides. Straighten your body, jump, and raise your arms in the air.
  • Stretch your legs as well.
  • Return to the starting point.
  • Practice at least 100 times to achieve the desired effects.

Pranamasana or Prayer Pose

The simplest yoga posture for decreasing breast size must be the prayer pose. This is made considerably simpler if you practice a religion. You may still ask the world to make your day happier (by shrinking your breast size) even if you aren’t when you get up in the morning. The steps for the breast workout in the prayer stance are as follows:

  • Keep your feet planted firmly on the ground and place your hands by your sides.
  • Bring your hands to your chest slowly at this point.
  • Put your hands together and bow your head in prayer.
  • Push your elbows to the side of your rib cage while letting your shoulders drop.
  • Hold the position for a few minutes while attempting to meditate.

Setu Bandha Sarvangasana or Bridge Pose


This yoga posture, also known as chakrasana (with slight variations in the position of your arms), may appear to be for your back, and although this is true, it also addresses your chest region. This yoga position helps to open your chest by bending backward and strengthening your pectoral muscles. As a result, it is also a useful yoga position for drooping breasts. The steps are as follows: 

  • With your knees bent, your legs parallel to the floor, and your feet spaced hip-distance apart, lie on your back in the center of the mat.
  • You should bring your feet up to your buttocks. When elevating your hips, lift from the pubic bone rather than the navel by firmly pressing down with both of your feet and inhaling as you do so.
  • Place your hands on the floor behind your back. Get on top of your shoulders and enlarge your collarbones. Pull your upper thighs inward and hold your shins tight on the outside. Try and push your buttocks and thighs higher with an equally stronger press through your heels. Remember to keep your thighs parallel through the process. 
  • Exhale, let go of your hands and drop yourself to the ground to complete. As you take in the roominess within your chest, let your backrest in a neutral position.

How long do you have to do it? Be careful to hold this posture steadily for 15 seconds while maintaining regular breathing.

Ardha-Chandrasana or Half-Moon Pose 


One of the most crucial yoga poses for naturally reducing breast size is this one. How does it function? By vigorously stretching your upper body, particularly your chest? This scrape restricts your mobility, which helps you burn fat. 

Here’s a little tutorial for performing Ardha Chandrasana at home:

  • Holding the Triangle position, raise your left hand to your hip while bringing your right leg forward and knee slightly bent. 
  • Next, carefully place your right hand on the ground in front of your right foot. To maintain the proper posture, the hand should be placed beneath the shoulder. Tent your hand so that just the tips of your fingers contact the ground.
  • Lift your left foot off the ground while attempting to straighten your right leg. Try to keep your left leg as straight as you can.
  • Spread your hips such that the right and left hip points are piled on top of each other.
  • Your left leg should now be perpendicular to the ground. Be careful to flex your foot such that the left-pointing toes are facing forward.
  • When it is balanced, extend your left arm over your head and widen your chest such that your left hand and right leg form a straight line.
  • To complete Ardha Chandrasana, raise your head so you can see the points of the left hand. For at least five breaths, maintain this position. On the opposite side, repeat the position.

Wall Press 

Another beneficial yoga pose, it is excellent for ladies who cannot perform push-ups but still desire the physical benefits of this activity. What is your method? It entails placing your hands on the wall at a shoulder distance apart while standing in a support position. A tiny distance between your feet and the wall will give you the impression that you are performing a standing push-up. Bring your face closer to the wall while bending your hands, then push yourself back up to the starting position. This yoga pose can unquestionably help you shrink the size of your breasts, and all you need is a wall to do it—no fancy equipment is required!

Dhanurasana or Bow Pose


This asana, sometimes referred to as the bow pose, bends the back. The front of your body is stretched, which lowers breast size rapidly and safely. It entails lying on your stomach and making a “u” shape with your body by grabbing both of your ankles with your hands. If you have spinal cord problems, though, you should avoid doing this yoga pose since it puts a lot of strain on that area as well.

The instructions for the pose are as follows : 

  • On your stomach, lie down.
  • Holding both of your feet while bending your back and situating yourself in a bow, hold them both.
  • Pull as slowly as you can with both of your feet.
  • A smile on your face as you maintain a straight ahead gaze
  • While keeping your breath in mind, maintain the position.
  • As you gradually lower your knees and torso to the ground and exhale after 1 to 20 seconds, relax.

Vrkshasana or Tree pose

This yoga position, also known as “vrikasana,” tightens those core muscles that have been loose over time and shapes them again. Standing straight, raising one leg to the outside of the knee, and connecting your hands in a full extension prayer position over your head are all proper postures. This yoga position not only ensures improved balance but also a tighter breast region for females.

  • First, assume the Tadasana posture (arms straight down, along the body) while standing firmly upright on a non-slippery surface. Next, as you inhale, bend your right knee to raise and place your right foot on your left side of your inner thigh. The foot can be held on the left side of the inner thigh using your hand. Put your entire weight on your left foot.
  • Firmly place your right foot, with toes pointed toward the floor, high on the inside of your left thigh. Apply equal pressure to your inner thigh and foot as you press your foot into the inner thigh.
  • Your hips should remain square to the front and your body should remain in equilibrium.
  • Additionally, while maintaining your core strength, stretch your spine.
  • Put your hands in any of the following positions to get the ideal balance for your body:
  1. Folded hands in a Namaskar or Anjali Mudra position, either above your head or in the middle, close to your chest.
  2. On the appropriate side of your hips or waist.
  3. Raised diagonally and perpendicular to your body.
  • Set your focus directly on a single place while wearing a soft grin. If you wish to meditate, you can also close your eyes.
  • Last but not least, hold this position for 30 to 60 seconds while breathing normally. Deeply inhale, gently exhale, and allow your body to unwind.
  • Bring your arms back to a straight down position to get out of the posture, and place your raised foot back on the ground.
  • Finally, repeat the same procedure while switching the side of the lifted foot.

Padangusthasana or Toe-to-Hand Pose

This yoga pose, sometimes referred to as “padangusthasana,” is rather self-explanatory. You must elevate your leg, stand straight, and reach out to touch your toe with your hand. With practice, this yoga pose may be made more effective and finally aid in breast size reduction.

  • As you start, stand upright with your hands by your sides.
  • Maintain a hip distance between your feet.
  • Breathe deeply and raise your arms over your head.
  • Exhale and slant your body down toward your feet.
  • With your fingers, hold your toes.
  • Hold this posture for 50 to 60 seconds.
  • Inhale deeply, then raise your body. Make sure your legs and elbows are straight while you perform this.
  • It has only been done once. 8–10 repeats per day are possible.

Virabhadrasana I or Warrior Pose I


This yoga stance, also known as “virabhadrasana,” sends energy throughout the entire body. It aids in building up your arms, thighs, and legs in addition to your chest muscles. If you set your mind to it, toning your breast area is not at all difficult. Yoga supports the process while also calming the mind, calming the spirit, and reducing stress.

  • Step your legs four to five feet apart after taking a deep breath.
  • Raise your arms over your head, joining the palms together.
  • After exhaling, move the right foot 90 degrees to the right.
  • Turn the left foot inside out 45 to 60 degrees to the right.
  • The left heel’s arch and the right heel must line up.
  • Keep your arms straight while turning your body to the right.
  • Breathe out as you flex your right knee until it is parallel to the floor.
  • Ensure that the right shin is parallel to the ground.
  • Your right thigh and right shin will be at a 90-degree angle as a result of this alignment.
  • The bent knee cannot go past the ankle. It needs to be directly over the heel.
  • Throughout the drill, the left leg must be kept extended and its knee must be tightened.
  • Look at the interlocked palms while tilting your head forward.
  • For a few seconds to a minute, hold the ultimate position.
  • Take several slow, deep breaths.
  • Reverse each action in the same manner to release the position.
  • For the same amount of time as on the right, repeat the instructions on the left.


What yoga pose reduces breast size the most effectively?

The half-wheel posture, also known as Ardha chakrasana, helps to reduce breast size. Regular yoga practice helps to reduce fat beneath the breasts. Regular practice would help you to get the desired results faster.

Will yoga aid in breast size reduction?

Despite requiring knowledge and time, many are easy to do at home, including a yoga practice to reduce breast size. The inevitable results, however, are what can be relied upon. One of the easiest ways to strengthen and reduce the size of your breasts is through yoga.

Does yoga aid with weight loss?

Yoga alone might not be completely sufficient to alter the contour of your breasts. Body fat is significantly reduced in the process of achieving smaller breasts. Your chests will progressively shrink as you lose weight since the tissue is mostly made of fat. Yoga can help with this process when used in conjunction with a comprehensive weight-loss program.

Does mudra aid in breast size reduction? 

Although there is a mudra to shrink the size of the breasts, its efficacy is unknown. It might not tone your breasts effectively because it doesn’t help you exercise your body or lose weight.

Does Surya namaskar have any influence on breast size? 

The classic Surya namaskar, or sun salutation, will assist to soften your chest as well as the rest of your body. You might be able to straighten and elevate your breasts while losing fat surrounding them by performing just 20 rounds of Surya namaskar each day.

Can coffee aid in breast size reduction?

According to UK research, coffee can shrink breasts. Participants who consumed at least 3 cups of coffee every day had lower breast volumes than those who drank less coffee, per the study.

What leads to big breasts?

The true determinants of how large your breasts will be are your hormones and DNA. Additionally, the breasts start putting on weight after delivery. So, there are a lot more reasons why you could put on weight in your breasts.

Can massage aid in breast size reduction?

This question’s resolution is not fully understood. Some claim that massage can be beneficial, while others assert that rubbing, stroking, or otherwise interacting with boobs has no impact on their size. But if you don’t try, you’ll never know. Therefore, we would leave the option open for you to decide.


Instead of performing the same yoga pose every day, it’s crucial to concentrate on certain body parts if you want to decrease breast size organically with yoga. Yoga is a lot more than simply a set of positions; it’s about putting all of your focus into what you’re doing, which will assist you in naturally shrinking your breasts. These are among the top yoga positions and exercises for changing your physique and reducing breast size without experiencing any negative side effects. While these are the most effective methods, if you aren’t regularly doing yoga, it could take a little longer for the effects to manifest.

Tennis elbow can limit an individual’s range of motion and cause discomfort and agony while moving the afflicted arm. Yoga for tennis elbow might sound risky and practically undoable but we would like to clarify in detail that yogic poses could help a great deal with this condition. The information in this article should make it easier for those with tennis elbows to practice and take pleasure in yoga.

What is Tennis Elbow? 

Tennis elbow is referred to in medicine as lateral epicondylitis. It affects the muscles on the outside of your forearm that stretch your fingers, wrist, and elbow as well as the tendons that attach to the lateral epicondyle, the outside of the elbow (the carpi radialis brevis and longus, extensor digitorum communis, and extensor carpi ulnaris). (Similarly, the medial epicondyle on the inside of the elbow is affected by the less frequent ailment known as golfer’s elbow or thrower’s elbow.

Tendonitis or tendonosis may be referred to as “tennis elbow”: Small rips in the extensor tendons of the wrist, elbow, and finger develop when there is tendonitis. Even when there is no present aggravation, the elbow extensor tendons deteriorate in the case of tendonosis following repetitive inflammation. Tendonosis is a “recalcitrant,” or chronic, injury that may last months, as opposed to tendonitis, which is an acute injury that lasts days or weeks. It sometimes may even seem like the body tissues have forgotten how to recover.

According to the findings of a recent demographic survey, there are almost one million new instances of tennis elbow in the US every year. Ages 40 to 60 are the most vulnerable to developing tennis elbow, according to the same study (with women experiencing a slightly higher incidence than men).

Repeated motions like the tennis serve, forehand and backhand are often the cause and aggravation of the tennis elbow. If your racket is overly stiff, or heavy, or the strings are too tight, these strokes are very hazardous. Tennis elbow can also be caused by poor technique, such as “leading” with your elbow, playing a backhand stroke with your wrist contracted as opposed to outstretched, or not releasing your grip quickly enough when the racquet strikes the ball.

What exactly is elbow tendonitis?

The forearm muscles that are used to straighten and elevate hands and wrists are repeatedly contracted, which causes a series of small rips in the tendons that connect them to the outside of your elbow. The tissues enlarge, and the tendons in the wrist and forearms hurt.

Anyone can get tennis elbow for a variety of reasons. When we perform planks or chaturangas, cook or clean around the house, or utilize our always-present electronic devices daily, we may put a strain on our joints. Please make sure to first relax and cool your injury if you are feeling discomfort near your elbow joint. Although there is no alternative for sleep, alternative treatments like acupuncturists and anti-inflammatory diets may help you on your path to pain relief.

What are the symptoms of tennis elbow?

Tennis elbow discomfort may go down your lower arm and into your wrist from the exterior of your shoulder. Being in pain or weakness may make it difficult to:

  1. Shake hands or hold something
  2. Change the door handle
  3. Hold up a coffee mug

When to seek a specialist’s advice?

If self-care measures like rest, ice, and the use of non-drug pain medications don’t lessen your elbow discomfort and sensitivity, talk to your specialist doctor. Tennis elbow is a result of overuse and muscular tension.

The muscles in your lower arm that you use to fix and elevate your hand and wrist repeatedly contract, which is why the ligaments connecting the lower arm muscles to the hard bony protrusion on the outside of your elbow may gradually rip apart due to repeated motions and tissue stress. As suggested by the name, one potential cause of tennis shoulder is playing tennis, particularly the constant use of the hitting stroke with inadequate strategy. In any case, a wide range of other common motions, such as:

  1. Using equipment connected to plumbing
  2. Driving 
  3. Painting
  4. Chopping up ingredients for food preparation, particularly meat
  5. Usage of the mouse button repeatedly etc.

All such regular activities could also result in tennis elbow!

How yoga may treat tennis elbow?

Yoga is a mind-body practice that includes breath control, meditation, and physical postures that lengthen and strengthen muscles in a variety of ways. Strength, flexibility, and balance are all factors that yoga for tennis elbow may help with. These advantages also include:

  1. Enhancing mobility
  2. Encouraging relaxation
  3. Strengthening, sturdiness, flexibility, and balance
  4. Stress management 
  5. Better posture
  6. Keeping the spine safe

Yoga is a mind-body treatment that is frequently a fantastic technique to assist manage tennis elbow discomfort as well as the tension that comes with it.

You may be more susceptible to tennis shoulder if you have the following factors:

  1. Age: Even though tennis elbow affects many people of all ages, it typically affects people between the ages of 30 and 50.
  2. Lifestyle:  Plumbers, carpenters, artists, butchers, and cooks are just a few examples of people who are more likely to develop tennis elbow if their jobs require repetitive wrist and arm motions.
  3. Sports: Tennis elbow is more likely to affect those who are often involved in sports, especially when using subpar stroke technique.

Yoga with tennis elbow: is it possible?

Tennis elbow is completely OK for yoga practice as long as you can maintain a position without putting any strain on your arm joints. By shifting the pressure being applied to your tendons and joints to other comparable body parts, you can avoid excessive hyperextension of the arm.

For instance, as you begin the downward-facing dog posture, press your hands equally into the mat’s four corners and grasp it firmly with your fingers (with almost zero pressure on your hands). Tennis elbow can be cured as the muscles around the joint are also strengthened.

Tennis elbow is frequently caused by overuse, repeated motion, or an actual injury. Pain and inflammation are common symptoms. Yoga is almost perfect for helping patients recover from this disease since any posture that isn’t a weight-bearing arm pose may be done.

Make sure your elbow creases don’t face forward and hyperextend if you’re in a yoga posture that requires weight on the arms, like Table Pose. The ligaments may be overstretched as a result of hyperextending, which makes the joints less stable and increases the risk of injury.

Yoga poses to treat tennis elbow 

Cow Face Pose or Gomukhasana

  1. Place your legs out in front of you as you sit down on the ground. Your arms should be at your sides. Your feet should be level on the ground with your knees bent.
  2. Move your left foot toward your right hip by placing it beneath your right knee. Raise your right foot to the outside of your left hip while placing your right knee on your left knee. Make sure your weight is distributed evenly.
  3. Your left hand should be extended, bent at the elbow, and moved in the direction of your spine. From the top side, bring your left hand to the vertebrae until the palm of your right hand is positioned in the middle of the spine. Try to contact both hands’ fingers while holding on.
  4. Hold the position while feeling the strain in your elbows and arms. Continue to breathe slowly. Uncross your legs as you slowly release the posture while breathing. Repeat a few times, then go back to the beginning position.

Your wrists and elbows will benefit from this specific yoga stance, which will also aid to boost the oxygen flow to the elbow region. All of these will help to repair the disease as well as tighten and extend the muscles surrounding your elbow.

Extended Triangle Pose or Utthita Trikonasana

  1. Stand straight with your arms at your sides and feet at hip-width apart. Place your feet approximately 4 to 5 feet apart while taking deep, gentle breaths. Raise your left foot gently inward while extending your right foot outward.
  2. Stretch outwards while raising your arms to shoulder height from your sides. Your fingertips should be on the ground immediately behind the right ankle as you lower the right hand toward it. Stretch out your left arm as wide as you can by raising it.
  3. Hold the position for one minute while tilting your head toward your left arm.
  4. Gently take a step back into your starting position, then switch sides to continue. Be careful to stretch far enough to feel the elbow being pulled.

Your wrists and elbows will benefit from this specific yoga pose’s gentle pain relief and stretching of the joints.

Half Cobra Pose or Ardha Bhujangasana

  1. Lie on your stomach on the floor with your legs and feet placed close together. Put your arms at your sides, palms towards the ground. Start exhaling lightly and start elevating your upper body.
  2. While doing this, be careful to maintain your arms up at the elbow. For a few minutes, maintain the posture while slowly breathing.
  3. Return to your starting position gradually and take a short break. Repeat once more.
  4. Tennis elbow can be cured with regular yoga practice, which also extends the ligaments and tendons and keeps them supple. It significantly lowers everyone’s chance of developing a tennis elbow.

Don’t quit the workouts once you start to feel pain-free! You will only get stronger if you can gradually and safely increase your arm’s strength!

Warrior II or Virabhadrasana II

You may completely extend your arms with Warrior II without experiencing pain or exacerbation of the tennis elbow. The posture is performed in the following order:

  1. Standing in Tadasana (Mountain Pose).
  2. Step or hop with your feet three to four feet apart as you exhale.
  3. Keep your shoulder blades apart and your palms down as you raise your arms out to the sides parallel to the floor.
  4. Turn the left foot 90 ° to the left and your right foot just a little to the right.
  5. Align the center of your left kneecap with the center of your left ankle by lining up the left heels with the right heel, tense your thighs, and move your left thigh outward.
  6. After exhaling, bend your left knee over your left ankle while maintaining a perpendicular shin to the ground.
  7. Straighten the right leg, press the outside of the right heel into the floor, and bring the left thigh parallel to the floor.
  8. Stretch your arms away from your shoulder blades while keeping them parallel to the floor. Do not, however, sag your body over your left thigh.
  9. Turn your head to the left, press your tailbone slightly toward your pubis, and look out over your fingers.
  10. Hold for 30 to 60 seconds, exhale to release the posture, turn the feet around, and repeat on the opposite side.

Revolved Chair Pose or Parivrtta Utkatasana

Your back, chest, thighs, and glutes will all benefit from Revolved Chair Pose, which will also stretch your hips.

  1. Start in Tadasana with your sternum up and your arms by your sides.
  2. Squeeze your inner thighs together as you squat down deeply while shifting your weight back to your heels.
  3. Put your hands together and extend your arms upwards.
  4. Inhale and lower your arms in the Prayer Pose to the center of your chest while keeping your palms firmly clasped.
  5. Turn your torso to the right as you exhale. As a result, your right knee will be outside of your left elbow. Maintain the prayer pose with your arms.
  6. Deepen the twist as you inhale and then exhale.
  7. As you raise your gaze, stay in the position for three to five breaths.
  8. As you exhale, slowly turn your lower body to look forward.
  9. Return to Tadasana by erecting your legs and bringing your hands back to the prayer position. On the opposite side, repeat.
  10. Regular yoga practice not only aids in the recovery of the tennis elbow but also extends and maintains the flexibility of the tendons and ligaments, greatly lowering the chance of developing the tennis elbow in the first place.

Who is at risk of developing tennis elbow?

Since your wrist extensions and arm rotations are controlled by the bruised tendon, activities that overuse these movements put you at risk for Tennis elbow.

Ironically, golfers experience tennis elbow more than genuine tennis players do. Therefore, it follows that having a Tennis elbow is a condition that can affect anyone. Any sportsperson, athlete, artist, or performer who engages in physically demanding work might develop a tennis elbow. Tennis elbow can be brought on by occupations requiring a lot of hard lifting or even typing.

What are the best practices that can help you keep tennis elbow at bay?

  1. Carry equal weights on both hands. And if carrying a heavyweight (which isn’t suggested) in a single hand, switch hands repeatedly.
  2. Remember to sleep in proper posture.
  3. If you have a desk job, adjust your sitting height such that your forearms are parallel to the floor. Also, keep your wrists straight.
  4. If you’re involved in other physical activities involving your hand, use armbands, and elbow and wrist grips.
  5. Do not ignore small bruises, tend to them with cooling pads, free hands stretch, and rotational movements.
  6. If you have a labor-intensive profession, time your tasks with even periods of rest.
  7. When carrying a heavy load avoid overextension and rotation of joints. Instead, try to manage the weight smartly through the entire body rather than depending entirely on your hands.
  8. Carry similar loads with both hands. And alternate hands often if you’re carrying a large object with one hand (which isn’t advised).
  9. Keep in mind to sleep with good posture.
  10. If you work at a desk, raise your chair so that your forearms are parallel to the ground. Keep your wrists straight as well.
  11. Use armbands, elbow and wrist grips, and armbands if you’re engaged in other hand-intensive physical activities.
  12. Do not ignore minor bruises; treat them with ice packs, stretching the hands-free, and rotating motions.
  13. If your job requires a lot of work, schedule regular breaks between tasks.
  14. Avoid rotating your joints and overextending them when lifting big loads. And use your full body to control the weight of the load rather than relying just on your hands to accomplish it.

What are the exercises to avoid if you have a tennis elbow?

By now, you must be aware that not all arm workouts are beneficial for your condition. The angle and degree of the stretch are equally important. Push-ups are bad for you if you have Tennis elbow, while planks are healthy for you, bench presses and chin-ups are another cause for concern. All weightlifting activities, such as barbell extensions and dumbbell curls, are not recommended. And finally, dangerous movements like handstands and supporting your weight with your hands should be avoided.


Is yoga a treatment for tennis elbow?

Our research indicates that several yoga styles might benefit tennis elbow. Yoga is beneficial for treating tennis elbow, and many positions do not require weight-bearing that requires the use of both arms. 

How can I build up my elbow muscles?

The arm muscles that support the elbow can be strengthened by performing this stance. This position is a well-liked exercise technique since it is basic and straightforward to perform. Keep your hands and knees on the floor in front of you while remaining seated. Leaning forward will enable the hands, arms, and shoulders to support the body.

How are planks performed for tennis elbow?

The plank stance slightly contracts the muscular tendons associated with the tennis elbow. They are used excessively but only somewhat through this delicate engagement. Just below your shoulders, keep your wrists. Keep your knees below your hips and your legs close together. Raise your buttocks while raising your knees off the ground.


Yoga poses are effective in treating extensive physiological problems like tennis elbow. One may argue that yoga was created to treat and prevent severe bodily injuries in ancient times when there were a lot of physical activities to complete. When practicing yoga for tennis elbow, never attempt to go beyond your physical limitations. Try yoga with armbands or elbow pads to support your waist, elbows, or palms if your posture is off or you experience back or shoulder pain.

Is a yoga mat required? Many individuals believe that using a yoga mat is essential for practicing yoga. It very well may be as all yoga enthusiasts carry this yoga companion with them for their yoga regimen. At some point during the practice, every yoga practitioner tends to have this question pop into their head, “Why do you need a yoga mat?” Today, we are here to answer this question after experiencing a similar dilemma ourselves.

Yoga and Yoga Mat!

Your body and mind are most crucial for yoga and a yoga mat can only aid in your development and make the entire procedure much more pleasant and simple. A yoga mat is not necessary for all types of yoga but let’s focus on the general populace and yoga varieties. We’ll also discuss the benefits of having a yoga mat in the below sections. 

Yoga practitioners frequently argue that since the practice is all about focusing on our feelings and remaining in the present, there is no need to use a mat. A nice yoga mat, they add, is an extra cost and might not even be required. Despite this, a yoga mat is still necessary if you wish to practice yoga frequently at home to protect yourself. If everything else is equal, is a yoga mat required? Could be.


Your yoga equipment should include a mat since it protects and stabilizes you, gives you a strong grip and prevents slippage. It’s also one of the most sanitary surfaces to practice on and guarantees that you have adequate padding for a comfortable yoga session.

The finest yoga mat may be a huge support and assistance to yoga practice if it is constructed of natural materials. It will, however, still rely on the type of exercise you perform. A pricey yoga mat is not necessary if all you want to do is unwind and practice meditation.

You need a yoga mat to protect yourself from injuries, provide you with a designated, private place to develop your practice, and make your practice more pleasant overall.

Without a mat, yoga may be quite painful, and you’ll need to continually adjust your weight to keep your muscles from soreness. Your mat will be necessary to provide you with protection in several positions that can cause strain to your knees or elbows. It is much more crucial if you are training on a hard surface because there is a higher chance that you may feel sore after your practice.

Long-term yoga without a mat can cause more than simply stiffness; it can also result in chronic issues like lower back pain or knee injury from slipping while holding a posture. But ultimately, you shouldn’t choose to practice yoga without a mat.

If you don’t have access to one, consider sticking to standing positions to prevent joint damage. Take assistance from the surroundings as well. For other stances, you may, for example, lean against the wall for more support.

Go outside and practice on some grass instead. However, this might result in soiled hands and clothing after the practice. Again, none of these fixes will work in the long run, so if you want to practice yoga frequently, a mat is a worthwhile investment.


One of the most well-known and esteemed yoga instructors around the globe is Angela farmer. For more than 40 years, she has been a teacher. She underwent surgery when she was young, which left her unable to perspire from her hands and feet. I don’t know whether you’ve ever done yoga in the winter when everything is so dry on a wooden floor. As your hands and feet fumble about all over the place, it almost seems like a yogic tragi-comedy. Particularly slick positions include standing and downward dog.

Farmer’s health issues did not prevent her from working with BKS Iyengar in London in the 1960s when he was lecturing. He prohibited her from using a foam mattress or wetting her hands and feet to provide traction. In 1968, while she was a professor in Munich, she stumbled upon a tiny piece of carpet manufacturing underlay. It was the ideal response to her issue.

Her carpet-underlay yoga mat quickly gained a lot of traction with her London-based pupils. After some time, Angela’s father made a connection with the proprietor of the German carpet plant and started selling yoga mats out of his Vancouver Island house. The yoga mat was a therapeutic tool created by Angela farmer. The mat’s stickiness helped with a health issue.


When you practice yoga asanas, mats designed for yoga offer various benefits for your body. See a few of these advantages below.

  • Comfort: The primary benefit of a yoga mat is comfort for the users. Yoga asanas can be very painful during the first few sessions. You might require additional comfort and assistance when maintaining postures, breathing, or stretching. The use of a yoga mat is here. A yoga mat is also necessary if you have joint discomfort or a knee injury. A yoga mat provides the best padding to help you feel comfortable while practicing.
  • Injury rates drop: When you stretch or twist while doing yoga asanas, your body is put to the test. If something goes wrong, you can damage yourself, especially if you’re just starting. Your risks of being hurt are decreased by using a non-slip yoga mat because injuries are sometimes brought on by slipping during difficult yoga postures.
  • Stability: stretching occurs frequently while doing yoga, especially in postures like the yoga full split. As a result, during stretching, the body requires maximal stability. While performing yoga asanas, a decent yoga mat provides support and aids in maintaining the body’s equilibrium. Additionally, while you are sleeping on your back or practicing meditation, you benefit from an additional layer of comforting padding.
  • Warmth: Your body expels a ton of energy when you practice yoga. You need to save this energy because it keeps you moving forward. The earth is shielded from this energy by a yoga mat. It protects it and aids in maintaining your body’s heat throughout the session.
  • Strengthening with setting up poses: A yoga mat aids in properly establishing the poses. A decent yoga mat should have enough traction for you to maintain your balance as you transition from one pose to the next. Additionally, it will enable you to maintain the stance properly and for a longer period.
  • Hygiene: Yoga on the ground might be dangerous since you could come into contact with dirt, bugs, and pathogens. Any time you do an asana, your body starts to perspire, which increases your risk of attracting germs.
  • Body directives: If you don’t utilize the mat, it is difficult to keep your posture when performing asanas. It becomes challenging to perfect your body’s alignment and posture. When practicing yoga on a mat, some rules must be followed and a specified area in which to move. Without a mat, however, it is more challenging to confine your body to a certain area, which increases the likelihood that you will do the pose incorrectly.


Choosing a decent yoga mat depends on a small number of criteria, but all of them directly affect how your yoga sessions will go, unlike other forms of athletic equipment and accessories. You should think about the weight, thickness, and manufacture of the yoga mat you choose. The yoga mats are also available in various materials and a lot of other factors such as the cost, durability, etc. depend on it. Additionally, if you practice yoga frequently, you should be concerned with toughness. Fortunately, we have some helpful advice for you.

Yoga mats that are widely used in the market are:

  • PVC mats are constructed from a synthetic polymer that produces incredibly lasting goods. PVC yoga mats have the advantage of being inexpensive and lightweight, making them a much better choice for beginners who are still figuring out what kind of yoga mat would work best for them. PVC, however, has a lot of drawbacks: it is produced in a way that is highly destructive to the environment, it has a strong off-gassing smell, and it includes a lot of compounds that some people consider hazardous (like phthalates).
  • Natural rubber yoga mats have a wide range of advantages that one simply cannot ignore, including the fact that it is a biodegradable material (because it comes from natural rubber trees, and thus helps protect the environment), it has a very sticky feel to it (which means that you’ll get a good grip even when your body starts to sweat), and it is used to create mats that are appropriate for all levels of yoga proficiency. Rubber mats are heavier than PVC ones, cannot be kept in full sunlight without warping, and are also more costly than PVC ones.
  • Yoga mats can also be made from PER, which stands for polymer environmental resin. The primary drawbacks of PER mats are that they are less sticky than PVC mats and don’t initially offer as much grip (since most of them require a break-in time). When they are unboxed, they don’t smell bad and are inexpensive, biodegradable, and non-toxic.
  • The least-lasting option among those described here is TPE, which still offers several advantages. These mats come in a variety of textures, are non-toxic and biodegradable, can ward off moisture, and are lightweight.

You should consider what you want in a new yoga mat when selecting a material for it. Rubber mats are a wonderful option if you want something with a non-slip surface (to prevent falling and being hurt). If the environment is important to you, avoid PVC. However, it is a decent option, though, if durability is what you’re after.

A yoga mat’s weight will also depend on its thickness and the materials that were utilized to construct it. The truth is that you shouldn’t be overly concerned with the weight if you want a yoga mat that you can use at home. You need a mat that can be folded up and is lightweight if you frequently travel and practice yoga while doing so. If you frequently attend yoga lessons, you should invest in a lightweight mat that is portable and has a shoulder strap, since they are much easier to roll and carry away.

If you’re new to yoga, aim for a mat with a thickness of around 1/8 inch. This is the standard to look for since it aids in maintaining your balance while you are in contact with the ground, which is something that yoga mats with plenty of padding can’t truly offer for a beginner. However, many seasoned yogis prefer a thinner mat because it gives them greater flow during practice and makes it much easier for them to transition from one posture to another.


Link up with nature: Yoga is best practiced outside, in the fresh air, on grass or sand, surrounded by nature. It is crucial to pay close attention to your breathing. To obtain a lot of freshness, positivism, and inspiration from nature, practicing various asanas while in contact with it is beneficial.

Eco-friendly: Some yoga mats are manufactured from unfriendly substances including leather, vinyl, and synthetic fiber. Yoga mats that are made of PVC are said to be bad for the environment. You might choose to forgo a yoga mat if you’re concerned about how the material will affect you and the environment.

Normative movement: A yoga mat may limit your natural mobility and prevent you from reaching your full potential for certain people. If you feel constricted or restricted to the mat’s rectangular area, this can occur.


In general, it is advised to use a mat on the floor.

Without any sort of padding, walking on hard flooring can cause pain in your knees, ankles, and shin bones. Some individuals find that sitting on the floor all the time causes pain or at the very least takes their attention away from the activity at hand. People with back issues who don’t use a mat run the risk of making their discomfort worse because of the lack of support.

Sweating would make it very difficult to remain motionless in a warm room. Use a yoga mat to help you strengthen your grip rather than slipping all the time.

Last but not least, it won’t be very hygienic to practice without your mat if you are at a studio. In studios, the likelihood of bacteria and germs is quite high. Even little wounds on your skin might get infected. For this reason, many studios insist that you utilize a mat or towel while practicing.

If you don’t own a Yoga mat then simply follow this standing Yoga session.


You have the following options if you don’t have a yoga mat:

Woven banquets

Pros: In the absence of a yoga mat, soft woven blankets provide a good substitute. When one is meditating or practicing slow yoga, they are an excellent option since they provide a cushion.

Cons: If you do power yoga, for example, blankets might become tangled up and cause you to trip. A blanket won’t provide a firm grasp that much is certain.

Surf towels

Pros: Packing enough beach towels is an excellent substitute while vacationing. They may be stacked flat on top of one another to form a strong barrier. They may also be rolled up and placed under one’s elbows, knees, etc. As padding. Towels also assist you to get rid of any extra perspiration during practice because of their capacity to absorb moisture. Even better, get a towel that can be used on both sides so you can get more usage out of it.

Cons: When practicing yoga quickly, towels might not be stable enough. They can get slippery or muddled up.


Pros: Yoga may be done on a carpet if you don’t have a mat at home. It would support your feet and shield you from the rough floor. While the depth and texture of your carpet will determine how comfortable it is, most carpets are still enough for protecting your knees, ankles, and elbows. They help keep your grasp stable as well.

Cons: Carpets aren’t as comfy as matting and might cause transient skin stains.

A large piece of garment 

Pros: If all else fails, seek a sizable piece of cloth, ideally made of cotton or jute. This would provide you with a secure practice surface and aid in steadying your grip. A piece of fabric would likely stretch a little, so it would not be the greatest option for yoga postures that need to be maintained for a longer period and require greater stability.

For more inspirations check this video out.


As you do postures and stretches, a yoga mat may protect your joints. If you feel the need, you can even lay a towel on top of your mat to provide yourself with some more protection for your knees and elbows. Yoga practice, exercise, and workout require a yoga mat. A mat’s main function is to shield you from the hardness of the floor where people will exercise. In this way, the yoga practitioner won’t trip over and hurt himself. They’re also using it as cushioning to prevent falling off, which is something everyone in yoga wants to avoid

If you have ever been to the gym or practiced a fitness session under the guidance of a fitness trainer, then you must have already done this excellent stretch without even knowing that this is a yoga pose. The butterfly fold yoga is a great hip-opening pose that is a must-do irrespective of the type of your fitness routine. Some people appear to be able to hold the butterfly posture for the duration of a yoga session because they like it and almost seem to melt into it. Others may find this to be a difficult stance that elicits a wide range of feelings. It’s not unusual for emotions to arise, regardless of whether you find this stance simple or difficult. Sensations frequently surface during poses whenever we practice hip openers. 

Preparing for the pose

We’d like to take a minute to speak a little bit about alignment in general, yoga teachers creating a place where learners can tune in and pay attention to their bodies, students taking ownership of their bodies, and understanding the depths of yoga practice before we go any farther with the yoga butterfly posture.

If you’ve been practicing yoga for a while, at least one of your teachers has likely mentioned “excellent alignment,” but what exactly does it mean? Is it stealing a photo that you saw on Instagram or in a book? Is it when every pupil in the room assumes the same position and looks the same? Should we all aim to achieve the same aesthetic standard?

No, we don’t think that constitutes “excellent alignment” and we don’t think you should ever try to make a pose—any pose—look a specific way. The concept of “universal alignment” does not exist. Everybody has a diverse body with varying degrees of strength, flexibility, and mobility. Each of us has a unique backstory, so trying to make us all appear the same in a posture is simply unrealistic and will have negative consequences. Consider the butterfly posture in yoga. Some individuals have incredibly open hips, thus bending forward in the posture will seem very natural to them.

Others, however, might be unable to simply fold forward due to less wide hips, an injury, or another factor. Both are doing the posture correctly and making the most of their respective bodies.

What does the butterfly pose entail? 

One of the most important yoga poses listed in the Hatha Yoga literature is the butterfly posture, also known as Baddha Konasana. This stance is called the Cobbler’s Pose for a reason as you will see traditional cobblers in India sitting in this position all day long. Traditional Cobblers work in their fields and have been accustomed to adopting this posture over generations. It is also noted that among India’s traditional cobblers, urinary diseases and disorders are quite uncommon simply because they sit in this position all day.

How to do the Butterfly Yoga Pose?

  1. Bring your feet together while seated, keeping them comfortably apart from your pelvis.
  2. Your hands should be in front of you as you bend forward into the hips and allow your spine to round.
  3. Relax your spine and legs, and let gravity support your weight.
  4. For 3 to 5 minutes, hold. Eventually, the duration of this posture might reach 20 minutes.
  5. Utilize your hands and put the floor away as you gently unroll your spine to exit the position.
  6. Bring your knees together by holding on with your hands.
  7. Lean back to relax your hips, straighten your legs, and place your arms behind you.
  8. Before switching to a counter stance, give your body some time to adjust to this seated position.

Benefits of Butterfly Fold Yoga Pose

Improves Urological Conditions: For people who have any type of urinary ailment or problem, this pose is highly advised.

Regulates Blood Supply: This asana stimulates the pelvis, abdomen, and back when pressure is applied to them, giving these organs a sufficient amount of blood to keep them robust and healthy.

Keeps the organs healthy: It preserves the well-being of the bladder, prostate, and kidneys.

Alleviates the risk of Hernia: This pose reduces the risk of developing one by improving the functions of the organs.

Eases Sciatica: This pose helps to ease sciatica pain, and after the pain is gone, the individual doing the pose will be able to do many other poses with ease.

Improves Testicular Health: If this pose is routinely done, it also aids in easing discomfort and heaviness in the testicles.

Strengthens and Stretches the Spine: By stretching the spine from the base up, this pose strengthens and stretches the spine. Those who experience painful and irregular menstrual periods might benefit from this asana, Sarvangasana, and cycles. Additionally, it supports healthy ovarian function.

Women who are pregnant: This pose assists pregnant women who practice it for a few minutes each day during their pregnancy to have painless deliveries and are clear of varicose veins. Dr Grantly Dick details all the advantages of the butterfly pose for expectant mothers in his book “Childbirth without Fear.”

Enhances digestion: You can do this pose fearlessly even after eating. If you perform this asana while sitting, it helps to promote and ease the digestive process.

Strengthens the Leg Muscles: This yoga position is fantastic for strengthening your leg muscles and increasing the flexibility of your knees and ankles. Legs become powerful and flexible due to the toned hamstring and calf muscles.

This yoga stance strengthens the hip muscles and groins, preparing the body for all seated yoga poses. Your reproductive organs will be happy and healthy thanks to this asana, which stimulates them. As a result, this pose efficiently treats all infertility-related problems.

Advanced Butterfly Fold Yoga Pose

After adopting the aforementioned position, if you wish to do this Pose at an advanced level, you can breathe out and bend forward while attempting to touch your head, nose, and chin to the floor. With regular breathing, you can hold this posture for roughly a minute. Take a deep breath in, lift your upper body off the ground, and sit back down. Right now, let go of your feet, straighten your legs, and unwind.

Butterfly pose while lying down (Supta Baddha Konasana)

You must stretch your legs out and relax while lying on your back on the floor in this position. Inhale deeply as you bring your feet together in the Namaste position. Now work as hard as you can to lower your knees to the ground. Supta Bhadrasana is the name of this asana. The hips, inner thighs, and chest may all be stretched out with this yoga pose. Make sure your shoulders and lower back are near to the floor while practicing this asana and aim to bring your outer knees down to the floor with each exhalation.

Variations to Butterfly Pose

  • Adjust your legs’ posture so that your spine can bend forward. You might want to move your feet nearer to the pelvis or even space them apart by a few centimetres. 
  • If you have neck pain, hold your head with your fists or a block.
  • Across your thighs, position a bolster to support your chest.
  • Place a cushion on your feet, toward your pelvis, and raise the bolster’s furthest point with blocks to raise your chest and head.
  • If your hips or groin feel tight, put folded blankets or blocks beneath your knees.
  • If you feel really at ease in this position, you might lay a sandbag or wheat-filled bolster along your back and/or on your thighs.
  • Try Butterfly at the wall by lying with your legs raised and your hips up against the wall. Knees should be bent, feet should be together, and your knees should be allowed to extend out to the sides.

Modifications to Butterfly Pose

Some of the modifications that you can adopt to achieve the butterfly pose are:

  • To support your hips, you can keep blankets below the buttocks.
  • To get the ideal level of stretch in the inner thighs, lay yoga blocks below the knees.
  • If you have trouble holding your toes, you can grip onto your ankles.
  • If your back is too weak to complete this asana regularly, you can utilize the wall as additional support.

Who should avoid or take precautions?

The thigh muscles are under a lot of strain in this yoga posture, therefore the person doing it needs to take additional precautions to avoid injuring himself by doing it too aggressively.

If you need assistance from someone else to do this asana, be sure that they don’t apply too much pressure to your thighs to risk damaging your muscles.

If you have sciatica pain, you should either avoid this pose or only undertake it with a professional’s supervision.

This yoga posture should be avoided by anyone who has recently had surgery or an operation, as well as anyone who is injured, especially in the thighs, knees, or feet.

If you are in menstruation, refrain from doing this asana.

If you have sciatica, either stay out of the posture entirely or sit on a cushion to lift your hips.

People with lower-back issues should only adopt the position while maintaining an upright spine. By leaning forward, you can avoid rounding up your back.

Other Hip Stretches and Poses

If the butterfly stretch isn’t for you, or, if you simply want a few complementary stretches, some alternatives can similarly stretch the same areas of your body.

  • Tree Pose
  • Lunge variations
  • Supine, standing, and seated figure 4 stretch
  • Warrior II
  • Reclining Hand-to-Big-Toe Pose
  • Triangle
  • Cow Face Pose
  • Pigeon Pose
  • Head-to-Knee Pose
  • Hero Pose
  • Knee-to-chest stretch
  • Downward-Facing Frog
  • Side Angle Pose

Tips to perform the Butterfly Pose

  • When performing this asana, it is best to empty the stomach and bowels.
  • Do not do this asana until two hours after your last meal.
  • If you have a knee ailment, it is preferable to stay away from this pose.
  • Be sure to place a blanket beneath your outer thighs for support if you have groin discomfort. Without a blanket to support you, avoid performing this stance.

For more hints please enojy this clip


How to do Butterfly Pose when pregnant?

When seated in the Butterfly Pose, pregnant women shouldn’t lean forward. Always be careful not to strain yourself while doing the posture; just practice it to the point where it can be done effortlessly and with little effort. If the practitioner is pregnant and finds it difficult to sit on the floor, she might provide some extra comfort by placing some blankets beneath her buttocks. Experts say that the butterfly fold yoga pose has huge benefits for pregnant women.

Who should not do Butterfly Pose?

This pose should not be performed by anyone who has had surgery or who has a thigh, knee, or foot injury.

How long should the Butterfly Pose be done?

You can remain in this position as long as you like; there is no time restriction. Traditional Indian cobblers spend the entire day in this position while they work, and they seldom ever experience any urinary problems.


One of the easiest hip openers is the butterfly stretch. It can be done safely every day and offers a wide range of advantages for people of all skill levels. Include it in your stretching practice or perform it on its own, but be patient as your flexibility improves. It stretches the hips and inner thighs and can start to reverse the negative consequences of spending too much time sitting at a desk or in a car. A “Swiss knife” of yoga poses, the butterfly pose, also known as baddha konasana, may be performed at any time and practically anywhere.

Yogis enjoy twisting! There are an infinite amount of twists whether lying, seated, standing, or even upside down. Any position in which the shoulder girdle is twisted to face in the opposite direction as the hips are referred to as a “twist”. They have a special position in yoga for a variety of reasons. Twists have the greatest effect on our axis, repairing and preserving the range of motion in or around the spine. A thorough exhale before entering the posture will assist generate a feeling of attachment with what sustains the body. This grounding will enable you to make room in your body, mind, and nerve system. Take a big breath in and allow your body to extend on your yoga mat. With the next exhale, start rotating. Let’s jump in to understand the benefits of twists in yoga and also get to know about a few basic twists in yoga.

8 Benefits of Twists in Yoga

Twists have several advantages in yoga. You undoubtedly do a twist of some kind in practically every class you attend, but you probably have no idea.

  1. Back Health and Spine Mobility

The sedentary lifestyle we adopt these days endangers our spines. Slouching and slumping at work and behind the wheel, sitting for lengthy periods in seats with inadequate back support, and hunching over smartphones sound familiar? Yes, of course, it does! Daily, the majority of us commit these postural offences. These little behaviours can add up over time, resulting in decreased mobility, discomfort, and even severe back pain. Not only will our muscles, tendons, ligaments, and fascia (connective tissue) progressively shorten and stiffen over time if we don’t make the most of our natural range of motion, but we also face the danger of our joints hardening and fusing. In the case of the spine, the restricted mobility this results in can have an impact on the hips, abdomen, and ribcage, causing dysfunction that goes well beyond the axis we are most used to.

Twists support maintaining the flexibility of the spinal muscles as well as the length and resiliency of the soft tissues that surround the spine. This maintains the health and happiness of the discs and joints. Twists can also bring about sweet relief from back discomfort by extending and strengthening the back muscles.

  1. Detoxes and Rejuvenates the Digestive System

Twists have a significant influence on your front body in addition to all the good advantages for your back body. Twisting helps to evacuate trapped gas and relieves stress in the abdominal muscles. It also promotes the movement of the gastrointestinal system and the elimination organs. By causing intra-abdominal compression, twists also promote the best possible digestion. The digestive system receives new blood flow that is oxygenated and nutrient-rich when a twist is released.

  1. Release Stuck Energy

Have you noticed how twisting both energizes and relaxes you? The physiological action of twisting has an interesting knock-on effect on the psyche. Twists protect spinal nerve health by providing intervertebral gaps and relaxation in the spine, allowing the nervous system to work more efficiently. A lack of room between the vertebrae causes what we term a slump; energy becomes blocked and tension develops, resulting in a sense of lethargy. Lengthening the spine not only makes room for the vertebrae but also allows energy to flow more easily, giving you an instant boost. Furthermore, twists help to open up the shoulders and chest, two regions of the body that are prone to tension. Twisting greatly relieves tension that has built up in these places, which helps to reduce the accompanying anxiety. Twists and steady, regular breathing together have a deeper calming effect on the nervous system, calming even the most stressed body and mind.

  1. Improves Digestion

Twists reach deep inside the body, activating the abdominal organs. The digestive system often called the enteric nervous system or the second brain,’ is one of the most essential organs that benefit from twisting. Twists increase nutrient uptake and dispersion throughout the body.

  1. Relieves Constipation

When the digestive tract is kept regular, it is at its best. Constipation might make you feel tired and bloated. Twists stimulate the digestive tract and gently compress it to keep things flowing. Rotate to the right first to activate the ascending colon, then to the left to activate the descending colon when doing twists.

  1. Improves Metabolism

The pace during which your body processes stuff to produce energy is referred to as the metabolism. Twists increase metabolism by promoting proper digestion. The metabolism also works best in a stress-free environment; twists help to relieve physical and mental tension in the muscles by activating the parasympathetic.

  1. Improves the Immune System

A strong immune system begins in the stomach. Given that the stomach produces 80% of our immune system, twists are a highly effective instrument for a robust immune system. Twists not only excite the digestive system, but also the circulatory, neurological, and endocrine systems, all of which play a significant role in immune system development.

  1. Improves Circulation

Good circulation distributes oxygen and nutrients throughout the body. One of the biggest causes of poor circulation is sitting behind a desk all day. Yoga, particularly twists, improves circulation while also providing a healthy shine to your face after practice!

  1. Improves Energy Levels

The increased circulation of oxygenated blood to the brain provides you with a burst of energy. They also stimulate the inner prana (life energy) and promote energy flow throughout your entire body.

  1. Eases Stress and Anxiety

A healthy gut is closely related to your emotions and mental well-being. Stress causes gut problems, and gut problems cause stress. Because the intestine produces 95 percent of serotonin (the happy hormone), twisting the stomach releases these happy chemicals into the system.

  1. Restores Nervous System Balance

In our hectic lifestyles, the nervous system (fight or flight) is constantly on alert. Sometimes we need to ‘fight or flight,’ but most of the time it’s due to our brain being overwhelmed, which causes us to make rash judgments. Starting to slow down and taking deep breaths while twisting rewires the brain to halt before reacting, activating the parasympathetic system (rest & digest).

7 Twists in Yoga

  • Parivrtta Ardha Chandrasana or Revolved Half-Moon Pose: Try a revolved half-moon pose if you want to give your yoga routine a fresh spin. This difficult position develops the glutes and quadriceps while stretching the sides of the body. Additionally, it expands the chest and activates the chakras. It takes a skilled yoga instructor and good body alignment. Proper alignment ensures that the postures are executed correctly and that you get the greatest benefit from them. Proper alignment entails taking it slowly and aligning your sight. Always begin and conclude your practice with a comprehensive consultation with your doctor to avoid injury. Once you’ve mastered the revolved half-moon pose, you can move on to further postures.
  • Sucirandhrasana or Eye of the Needle: Sucirandhrasana, or “eye of the needle position” in Sanskrit, is a mild hip stretch that is simple for novices to perform. The yogi crosses his or her ankle across the thigh of the opponent while reclining. Then, to extend the hip, he or she drags the shin towards the chest. As a substitute for the pigeon position, it is frequently used. This position stretches the hamstring at the backside of the thighs, the lower spine, and the muscles surrounding the hips. Long periods of sitting can lead to tight hip flexors, whereas athletes who play sports that require a lot of movement frequently have tight hamstrings. By keeping them flexible, you’ll be able to move with greater posture and flexibility. Additionally, this position helps you become ready for backbends and sitting poses. If you have any shoulder, neck, knee, back, or hip issues, stay away from this position. Pregnant women should refrain from positions when they are lying flat on their back after the first trimester. Additionally, the knee should not be under any strain. Although there will be a significant stretch over the front of the hip, it shouldn’t hurt. You should leave the stance if you experience any pain. You might wish to discuss your symptoms with a healthcare professional if this discomfort doesn’t go away.
  • Supta Matsyendrasana or Supine Spinal Twist: A beginner’s reclining twist is known as the supine spinal twist position, or supta matsyendrasana in Sanskrit. The yogi lowers his or her right knee to the left while lying on their back. The left-hand places a little pressure on the knee as the right shoulder stretches to the right. After that, the position is repeated on the opposite side. Beginners will benefit much from this twist because it is so basic and easy to understand. The Supine Spinal Twist is a warm-up position that gets the body ready for more difficult backbends. It’s a great posture to use as a cool-down after challenging exercises. It works well for relieving stomach issues and back discomfort. In addition to toning the stomach, it’s a great treatment for postpartum women with lower back pain. Men, women, children, and elders may all execute it. This is a great stance for athletes and runners to cool down following a run. The Supine Spinal Twist may be used to build core strength and as part of a night yoga routine to alleviate insomnia and sleeping problems.
  • Jathara Parivartanasana or Revolved Belly Pose: Abdomen or belly are referred to as Jathara, “revolved or twisted” is referred to as Parivartan, and “posture” is referred to as Asana. In the supine pose known as Jathara Parivartanasana, the abdomen is twisted while you are laying on your back. This twist is accomplished by twisting the neck and spine to the opposite side while keeping the bowed legs to one side on the floor. Jathara parivartanasana is created by the consequent abdominal wringing. It increases serotonin levels, the body’s feel-good hormone, in addition to toning the back and abdominal. Since the spine is assumed in this position while lying down, it also develops the back muscles and enhances posture. By bending the legs and lowering stacked legs in the opposite direction as the twist, the abdomen in the reclining stance is twisted to retain this position. As a result, it is also known as the Belly Twist Pose or Revolved Abdomen Twist Pose in English. Indulge in Jathara parivartanasana to allow the body’s toxins to leave the body and calm yourself. Use this twisted position to expose your abdominal muscles and start your day off feeling energized, confident, and refreshed.
  • Kaitichakrasana or Standing Spinal Twist: In the standing spinal-twisting posture known as Katichakrasana, the trunk is free to revolve both clockwise and counterclockwise. It improves mobility, suppleness, and flexibility while also treating tight backs and hips. It is a straightforward yet effective method that has several advantages. However, practitioners can do it both before and after a strenuous asana as a warm-up practice to help their bodies relax. Due to its potent method of treating stiffness and tiredness brought on by excessive use of the trunk, neck, and shoulder muscles, this pose can also be scheduled as “classroom yoga” or “office yoga.” Indulge in Jathara parivartanasana to allow the body’s toxins to leave the body and calm yourself. Use this twisted position to expose your abdominal muscles and start your day off feeling energized, confident, and refreshed.
  • Parvrtta Trikonasana or Revolved Triangle Pose: Revolved Triangle position, also known as Parivrtta Trikonasana, combines a standing forward bend with a spinal twist. This ideal mix aids in increasing the body’s stability while extending the entire body. If you do it frequently, you may build a solid feeling of both physical and mental balance. This position, a somewhat difficult form of Trikonasana, strengthens your hips, back, shoulders, and legs. In other words, it might be advantageous for your complete body. But there’s a problem. Beginners or those with no prior experience with yoga should avoid this yoga. Therefore, it is advised that you first understand the fundamentals of yoga and then practice it under supervision if you want to start doing Revolved Triangle in your at-home exercises. Revolved Triangle yoga is the finest because, after you’ve learned it, you may practice it frequently to increase flexibility and mobility. So, begin using it as soon as you can. It is very suggested that you learn the technique from an experienced yoga trainer if you are a novice. You may also enroll in online yoga lessons for this provided by certified yoga instructors. Along with Parivrtta Trikonasana and other deeply twisted postures, they can aid in setting up a thorough yoga session.
  • Namaskara Parsvakonasana or Prayer Twist: The difficult standing twist known as “prayer twist,” or “namaskar parsvakonasana” in Sanskrit, is a version of the “revolved side angle” position. Instead of the top hand reaching toward the sky and the bottom hand on the ground, the palms are pressed together as the bottom arm acts as a lever on the thigh. The position increases flexibility and strength. In this asana, the torso is extended over the front thigh and twisted so that the opposite elbow crosses over the front knee. The legs are in a high lunge posture. The gaze may be to the side or upward as the hands are in the pose of prayer in front of the chest. Prayer twist is a typical English name for Namaskar Parsvakonasana.


Is it risky to do yoga twists?

Twisting through yoga poses has no harm. Though there are myths connecting twists to the reason for lower back pain in some, we would like to call it off. Twists are known to improve spinal health in a major way. However, if you are someone who has spinal issues, or neck and shoulder-related injuries, then we would recommend you consult the doctor before experimenting with new poses on your body.

What happens when we twist our bodies?

Twisting positions assist correct the spinal column’s connection with the pelvis and the shoulder girdle. Your right shoulder blade slides toward the spine with each right body rotation as the muscles holding it to the ribcage and spine are tightened. Prayer twist is a typical English name for Namaskar Parsvakonasana. Twisting is not often a part of the motions we do on a typical day. Twists can help to reestablish a healthy range of motion that has been restricted by a sedentary lifestyle, an accident, a degenerative disease, or imbalances brought on by every day or sport.

What is the best way to practice twists safely?

As with anything in yoga, the beginning point for safely and successfully doing twists is the breath.

Start with a neutral spine to begin any twisting position. Lengthen your body from the hips to the top of your head as you inhale. Keep your hips neutral as you begin to exhale and initiate the rotation from your lumbar spine. Pass a vertebra through the top of the skull one at a time, evenly. Continue to breathe while you maintain the posture and feel the muscles start to soften. Check to see if you can twist even further. Take a deep breath in and stretch your torso a bit. Deepen your twist as you exhale.


It’s all too easy to dismiss the value of spine mobility until dysfunction, discomfort, and pain appear to serve as a harsh reminder. Don’t put off till tomorrow what these simple twists can do for you, from assisting digestion to energizing the body and soul. Slowly try to stretch and twist to experience the benefits all by yourself. If you are someone with spine-related issues then we recommend you consult the doctor before you start with anything new.

Ever practice yoga without a mat? If not, try now! Yoga without a mat has numerous advantages and can be more practical and pleasant than before. You don’t need to carry your yoga mat in your car or bring it with you everywhere. Yoga on the bare floor, or even outdoors in nature, has several advantages because there is no requirement for mats or towels, and it could be more stimulating for your body and mind than ever before! Let’s face it, yoga mats may be pricey, and occasionally they develop an unpleasant odor too. Read on to know more about its advantages and drawbacks.

Is a yoga mat necessary for yoga?

With the use of a yoga mat, you may minimize your chance of slipping out of the position and hurting yourself by having a sturdy, non-slip surface. But is a yoga mat truly required for doing yoga? No! Your body is all that is required to begin practicing yoga. However, for people who are new to yoga or who practice vigorous and quick yoga types, using a yoga mat is still advised.

Are you unsure about the necessity of a yoga mat? Padding and traction are the main justifications for using a yoga mat. Your hands won’t slip in Downward Dog the instant you start to perspire, thanks to the yoga mat’s non-slip surface. Additionally, it is more pleasant to practice on a yoga mat’s cushioned but solid surface if you have sensitive or aching knees and wrists.

Nevertheless, there are several benefits to not utilizing a yoga mat as well. Yoga without a mat is a genuinely freeing experience, whether you’re trying to live more sustainably or the strange scent of modern yoga mats gives you a headache.

Can You Do Yoga Without a Yoga Mat?

With or without a yoga mat, you may establish a strong yoga practice. Although there are many options for yoga mats, do you need one? It depends, but it is not mandatory!

Could you practice yoga without a mat? It is possible to do meditation without a mat. Yoga mats are unquestionably helpful when doing yoga positions. However, you may utilize straightforward household objects in place of a yoga mat. The mere absence of a yoga mat does not exclude you from enjoying the health advantages of the practice. Everyone and anybody may do yoga anywhere, and it is a wonderful exercise for the soul, body, and mind.

Do Yoga Practices Require a Yoga Mat?

Yoga is a restorative exercise that has a great impact on your overall and mental health. Yoga may immediately bring to mind numerous seated and lying postures whenever you think of it. These poses naturally lead one to believe that a yoga mat is necessary for practicing yoga.

You should also be aware that current store-bought yoga mats were not available when yoga first appeared in India, some 5,000 years ago. Don’t let the fact that you don’t currently have a yoga mat prevent you from enjoying the advantages of this ancient practice. Ideally, you should spend money on a good yoga mat if you want your yoga practices to last a lifetime. You have a lot of additional mat options, or you can forgo a mat altogether if you’re just starting or are traveling but still want to practice yoga.

Yoga without a mat: Benefits and Drawbacks

There are several benefits of doing yoga without a mat. The mat may be a helpful guide and alignment aid when you are just starting. As you advance, though, you might like to have fewer limitations when practicing yoga. Sometimes the mat’s stickiness might get in the way of your movements, and sticking to its boundaries can severely limit your range of motion.

For instance, you can slip your feet between poses when practicing yoga without a mat. Typically, yoga mats are too sticky to permit this, so you must pick up various body parts from the mat and plant them instead. For a beginner, the mat’s stickiness could be useful, but for an experienced practitioner, it might just be constrictive.

Due to their belief that yoga mats are bad for the environment, many people also choose not to use one. Use a towel or blanket for comfort if you require a partition between yourself and the ground. Alternatively, it could be a good idea to practice yoga outside as exercising on more erratic surfaces like grass or sand can help you improve your foot placement and develop your balance.

What Drawbacks Come with Not Having a Yoga Mat?

  • Without a yoga mat, you run the risk of causing more damage to your joints when practicing yoga. To safeguard your spine or other vulnerable regions, some postures necessitate the use of a mat.
  • Without a mat, it could be challenging to maintain some postures, such as the downward dog, because there is nothing to push off of.
  • Additionally, if you’ve never practised Pilates on a mat before, you are more prone to trips and falls.
  • If the climate outdoors is not supportive, then you might have to practice yoga indoors and it is advisable to have some padding to avoid unwanted injuries.
  • While the connection with nature is all good to read, most people might not like their clothes getting soiled or placing their bare feet and hands in mud and dirt outdoors. 

What are the Advantages of Yoga Practice without a Mat?

  • Yoga is incredibly comfortable to do on bare flooring. Towels and mats are not required! You don’t have to worry about carrying them about with you or about them eventually smelling bad.
  • The absence of sharp edges that might damage your joints is another advantage. Compared to when you use mats, doing yoga without them won’t put as much strain or pressure on your bones and muscles.
  • Because there are no restrictions, you can do it anywhere—at your house, on the street, in nature, etc.—it may also seem incredibly expansive and liberating. It allows for more opportunities to experiment with novel stances in various settings. 

What else can I use in its place?

Try practicing on the floor with a sheet or towel instead of a yoga mat if you want to accomplish some postures but don’t have a mat handy. Alternately, get outside and locate some smooth surface to practice your postures on. You are in charge! The good news is that there are several alternatives to a yoga mat if you wish to practice yoga on anything else. The yoga mats change along with yoga and yogis. The yoga mat is considered a changing and improving object, ranging from straightforward woven blankets to PVC pipe yoga mats to vegan environmentally-friendly yoga mats. Numerous yoga mat substitutes have also emerged as a result of all the advancements in yoga mat technology.

The majority of the below-listed solutions are accessible within or close to most residences:

  • Carpet
  • Floor bed
  • Beach towel or microfiber towel
  • Woven blanket
  • Grippy socks
  • Cotton rugs
  • Grass carpet
  • Outdoors on the beach or on lawn grass

Is Yoga Still Effective Without a Mat, though?

It’s vital to keep in mind that each position has varying degrees of difficulty. Because you won’t have the same support for your back or bones as you would on the floor, you could find some poses easier, but others, like a downward dog, will be more challenging (for lack of a better place to push up from). It’s crucial to experiment with every yoga position either with or without a mat based on your degree of comfort because various poses demand varying levels of support.

Yoga Positions That Do Not Require a Mat

You now understand the advantages of yoga mats and the plethora of yoga mat substitutes available to you. You may also practice certain yoga positions that don’t even require a mat and are suitable for beginners. You may practice many different yoga positions without a mat; here are a few of them.

Mountain Pose: Every yoga practice should begin with a mountain pose. It has several advantages, but it is also performed without a mat almost everywhere.

Inhale and exhale as you stand tall with your feet close, keep your arms at your sides, and keep your feet firmly planted on the ground.

Although it appears to be a pretty inactive position, this one is excellent for posture, balance, attention, and body awareness. You won’t need to have a yoga mat for this position because just the bottoms of your feet are touching the floor.


Tree Pose: Tree posture may be one of the most basic poses, just like the Mountain pose, but it’s also a crucial part of any yoga practice. No matter where you are, mat or no mat, it is simple to perform.

Keep your pelvis straight, bend your right knee, place the sole of your right foot on the inside of your left thigh (without contacting the knee), stand tall, and lift your arms so that your palms are touching. This yoga stance tests your balance and strength, so it’s not as easy as it might seem. There is no need for a yoga mat for this beginner to an intermediate position.

Downward Dog: You may understand how this stance gained its name if you’ve ever watched a dog stretch out after a lengthy slumber. And you know it must feel fantastic for your dog to be stretching like this. Dropping everything to do with a downward dog helps so many muscles relax and decrease stress. But you can do it without a mat.

Standing up, maintain your legs up or slightly bent, and lay your palms shoulder-width apart on the floor far in front of you. The wrist creases ought to be aligned to the mat’s front, and the feet should be firmly planted. This well-known yoga position is excellent for balancing, strengthening the core, extending the hamstrings, and improving circulation. You may do this posture with both hands and feet on the ground if the surface is clean.


Is it bad to do yoga without a mat?

No, practicing yoga without the need for a mat is not terrible. You should surely disregard all the traditional yoga norms and “go mat less” if not possessing a yoga mat forces you to put off starting your practice or skip a session. I’d even venture to claim that, with additional care, “going mat less” for yoga can be just as safe as using a mat.

When you practice yoga without a mat, you have the freedom to do so wherever you are, whether on the road or during your lunch break at work. Additionally, when doing yoga outside, there is nothing better than forgoing a yoga mat. An excellent method to center yourself and connect with nature is to practice yoga postures barefoot on grass or sand. Nature provides the finest protection for your elbows and knees.

Additionally, practicing yoga without the need for a slippery yoga mat will need considerably more effort from your muscles:

  • Your core will need to work extra hard to keep you steady throughout transitions from Downward Dog and when in Downward Dog.
  • As you transition between positions without the aid of a sticky surface, your grip strength will increase.
  • In standing positions, your legs will work more to keep you supported.

Can you do yoga without getting on the floor?

You could still learn to practice and get the benefits regardless of whether any of the yoga mat options work for you. Here comes standing yoga. Yoga while standing is a fantastic technique to increase strength and balance without lying on the floor. It requires practically minimal room, and you may do it without a mat or any other yoga equipment. The majority of the time, standing yoga routines are also wrist-free and will test your flexibility and stamina while keeping you safe. No mat is necessary!

What are the few tips to practice yoga without a mat?

While all the above sections explain a lot of details, here are a bunch of quick tips that might help you:

  1. Stick to standing poses
  2. Be flexible and dynamic with your practices
  3. Get creative with sequences
  4. Experiment with surfaces to find one that best suits you
  5. Stay close to walls for quick additional support, if needed
  6. Choose clothes that cover you well in case of unexpected falls
  7. Savasana or corpse pose outdoors without a mat could get tricky, try alternatives!
  8. Keep an eye open to other practitioners with similar routines
  9. Try to go deeper in poses and stay self-motivated


Yoga practice on the floor offers many more advantages for your body, so if you’re considering doing it, I say go for it. You can see that there are several methods to do yoga without the need for a mat. You can get extra direction from well-known yoga practitioners if you so want. You can follow the tips given above and decide which options are most helpful to you. Whether you use a yoga mat or not, the most important thing is to pay attention to your body and make the most of your routine.

Basic calisthenics and yoga are two of the most popular types of bodyweight exercises. Anywhere, at any time, you can get an excellent workout using only your body weight. But which is the right fit for you and your objectives – Yoga vs. Calisthenics? Both test your body’s strength, endurance, and mobility, and if you continue with them, you’ll notice a significant improvement in general fitness and physique. The most significant distinction is that calisthenics is primarily endurance and conditioning training, to increase the difficulty and/or amount of repetitions of motions such as pull-ups and push-ups. Yoga comes in a variety of styles: some emphasize strength, while others emphasize mobility and flexibility, yet others emphasize breath practice and meditation.

What is Yoga?

Yoga is a kind of exercise that has been practiced for thousands of years. This practice, which originated in India, incorporates a variety of postures and movement patterns to help you improve flexibility and strength. You may receive a highly intensive cardio or strength exercise, or a more restorative experience, depending on the sort of class you join.

The following are some of the most prominent yoga styles:

  1. Vinyasa Flow 
  2. Hatha Yoga 
  3. Restorative Yoga
  4. Power Yoga
  5. Ashtanga Yoga

Vinyasa Flow: Vinyasa flow yoga is one of the various types of contemporary yoga that entails performing a series of postures or asanas in a smooth and unbroken sequence. It gets its name from the way you transition from one position to the next smoothly and gently.

Vinyasa yoga is characterized by continuous breathing and body movement. When doing this sort of yoga, you must change postures a bit faster than you would in other types of yoga. You must also match your breath to each action. Vinyasa is a great blend of strength training, meditation, cardio, and stretching since it combines breath and body movement.

Here are some of the basic poses involved in vinyasa flow yoga:

Hatha Yoga: Hatha Yoga is based on a thorough study of the body’s mechanics, and it employs yogic postures, or yoga asanas, to help the system maintain higher energy dimensions. One may modify and improve their way of thinking, feeling, and experiencing life by practicing this fundamental science. The body is transformed into a stepping stone on the path to realizing your full potential.

Restorative Yoga: Restorative yoga is a relaxing practice that focuses on slowing down and extending your body passively. In a restorative yoga session, you may barely move at all, only holding a few poses for an hour. There are several restorative variants on classic yoga postures, as well as numerous options for using props such as blankets, bolsters, blocks, straps, and sandbags. We outline some of the most important restorative yoga positions in this article, which are essential to the practice of profound rest.

  • Child’s Pose (Balasana) With Support
  • Supported Bridge Pose (Setu Bandha Sarvangasana)
  • Reclined Twist (Supta Matsyendrasana) With Support
  • Supported Legs-Up-the-Wall Pose (Viparita Karani)
  • Supported Corpse Pose (Savasana)

Power Yoga: Power yoga, as the name implies, focuses on increasing strength and endurance. It’s also a great way to burn calories while doing yoga. Power yoga is commonly used interchangeably with Vinyasa yoga, even though it is not a recognized kind of yoga. Power yoga is more accurately described as a kind of Vinyasa yoga, which has its origins in Ashtanga yoga, a well-established discipline that dates back to the early twentieth century. Rather than treating each position individually, power yoga focuses on the flow from one to the next. Unlike some other types of yoga, the positions aren’t separated from one another. Power yoga, whatever you call it, is a high-intensity, fast-paced workout. You switch from one to the other.

Ashtanga Yoga: “Ashta” and “Anga” are two Sanskrit words that make up the word Ashtanga. “Ashta” means “eight,” whereas “Anga” means “limb” or “body portion.” As a result, Ashtanga combines the eight limbs of yoga into a single, comprehensive discipline. These eight limbs of yoga symbolize the many areas of yoga philosophy contained in the yoga sutras, which serve as the Ashtanga Yoga School’s foundation. All eight limbs of yoga are integrated into the Ashtanga philosophy: Yama (moral norms), Niyama (self-discipline), Asana (posture), Pranayama (breath control), Pratyahara (sense withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi (meditation) (oneness with the self).

Unlike calisthenics, the advantages of yoga go beyond physical fitness. Yoga is a very spiritual practice that is frequently combined with meditation in sessions. However, the spirituality of the practice varies according to the class or studio. Many yoga studios have abandoned the spiritual aspect of the practice in favor of focusing solely on the physical.

What is Calisthenics?

Push-ups, bodyweight squats, and pull-ups are all well-known exercises. While you may not recognize the term calisthenics, you are probably familiar with the movements. This training style’s exercises rely purely on your body weight and require very little equipment. These workouts, which date back to Ancient Greece, have remained popular due to their ability to increase physical performance swiftly. Militaries, for example, use severe calisthenics training programs to get recruits in shape quickly during boot camp.

Any activity that employs your body as resistance to create strength, endurance, flexibility, and balance is known as calisthenics. Calisthenics is also less damaging to your joints than weightlifting since you simply utilize your body weight. You can potentially harm yourself if you use too much weight during resistance exercise. You grow muscle according to your natural muscular system with calisthenics rather than employing excessive resistance. Lifting light weights have a lower impact on your joints, ligaments, and tendons than lifting high weights.

So, you’ve heard that including a calisthenics workout in your routine can benefit your body greatly. You’re all revved up and ready to make this your new go-to workout. The issue is that you have no idea where to begin. With so many calisthenics training routines accessible online, choosing which one to attempt first might be difficult. Many people find calisthenics exercises to be either too difficult or too easy. This may deter them from carrying on with the habit. Because calisthenics is such a versatile workout that you may do it practically anywhere and at any time, it needs a lot of self-discipline to keep working out.

Calisthenics Workout Routine for Beginners

Before You Start

As with any training plan, you must first understand the fundamentals. If you’ve done any other bodyweight exercises previously, this should be a breeze. It’s also OK if you’re beginning from the ground up. This is a no-pressure stage in which you prepare yourself for the upcoming challenge.

Starting with Month Zero

This phase will be Month 0 of the plan if you are a novice. Begin by doing these exercises at least three times each week, with one day off in between. During this period, the emphasis is on learning how to do the exercises correctly. Don’t overwork yourself by doing a lot of repetitions or sets. When it comes to bodyweight workouts, remember that quality is far more beneficial than quantity. At the end of Month 0, the aim is to be able to do at least 3-5 repetitions of each exercise correctly and consistently.

Learning the Basics

At this stage, you need to familiarize yourselves with these basic exercises:

  • Push-ups
  • Dips
  • Squats
  • Pull-ups/Chin-ups
  • Hanging Leg Raises

Watch this clip to get more exercises:

Diet Plan to help

Many diet regimens promise to help you reduce weight, and body fat, and improve your overall appearance in no time. These regimens may provide varying results depending on who follows them. The good news is that adhering to a calisthenics diet is not difficult. All you have to do is remember four recommendations to get the calisthenics physique you desire. Following these guidelines may appear to be simple enough, yet adhering to them requires commitment.

  • Stay away from junk food
  • Consume Produce (Fruits and Vegetables)
  • Consume protein-rich foods such as lean meats.
  • Consume grains and dairy products

Which is better for beginners?

One of the most noticeable contrasts between the two fitness techniques is the intricacy of each. The level of play of their separate activities is another distinction. Most of the exercises in calisthenics are well-known motions with several variants throughout the sport; examples include push-ups, pull-ups, squats, and planks. Yoga postures can be rigid, like a warrior pose, or dynamic, downward dog to chaturanga flow, or laying down and stressing diaphragmatic breathing techniques. Many novices prefer to begin with calisthenics since they are already familiar with the basic motions. Many of the basic motions of calisthenics are commonly taught in school as children, and the exercises are generally simple, efficient, and easy to do at home, so utter novices may find it simpler to get started this way if they’re new to working out.

Calisthenics also aids in the development of a firm foundation for all other types of exercise. If you struggle to stay motivated while exercising, enrolling in a yoga class and performing some basic courses may be a better alternative. You’ll get personal attention and form corrections from a highly skilled instructor, as well as meet some new individuals who share your interests

Yoga vs. Calisthenics – Workout and Effectiveness

The most important factor to consider when evaluating the efficiency of these two workout methods is how hard you push yourself. For utter novices who struggle with simple bodyweight motions, both yoga and calisthenics can be adapted. 

  • Are you unable to perform a pushup? 
  • Begin with a torso-lifted pushup and work your way up
  • You can’t execute a full warrior two poses? 
  • To improve your balance, shorten your stance and add a prop

As your strength and technique increase, both calisthenics and yoga rely on learning advanced moves. That is where progress takes place. If you’ve never tried yoga at a gym or studio, you might think of it as a simple stretching exercise but you could be wrong!

One of the most important aspects of muscle development is the length of time the muscle is under strain. Push yourself to sustain a yoga position without breaking your stance to get the most out of your yoga practices. You’ll have decent young outcomes and an athletic body.  Yoga also targets two distinct regions of the neural system.

There are many various sorts of calisthenics workouts to select from, just like there are many different varieties of yoga.

You may undertake a HIIT program that includes calisthenics exercises to increase cardio and fitness, or you can do a strength-style calisthenics workout with sets going to failure and long rest periods. A HIIT calisthenics workout consists of alternating between short bursts of pushes, lunges, calisthenics, and other workouts, with only 10-30 seconds of rest between sets. In a strength calisthenics workout, you’ll do anywhere from 3 to 8 sets of a certain exercise until you reach failure. Remember that calisthenics routines focus solely on the physical aspect of fitness and will quickly enhance your strength.


Can I replace yoga with calisthenics or vice versa?

Yoga and Calisthenics are two different forms of workout. The mental and emotional wellness that can be achieved through yoga is not replaceable. However, Vinyasa flow, ashtanga yoga, etc. can be replaced to some extent with calisthenics as they are intense and work on strength training.

Yoga vs. Calisthenics – Which is best for beginners?

It is difficult to decide which is best for a beginner as a lot of factors must be considered. If you are just recovering from a medical condition, it is best to go for a slow form of yoga. If you are looking for a change in your regular workout plan, then calisthenics is good to go. If you are someone who is looking to distress and also tone up your body both at the same time, then again yoga is a better choice as yoga works both on physical and mental wellness.

What is the workout effectiveness of Yoga vs. Calisthenics?

Though both Yoga and Calisthenics both work on strength training and maneuvering of the body, yoga, in particular, focuses primarily on endurance, muscle toning, and mental wellness too. Yoga also triggers the parasympathetic nervous system, which brings in a state of calmness from within. Calisthenics on the other hand is like a pumped-up effort to reach a certain target level. It works at an intense level and doesn’t have much of a grounded feel at the end. 

What could be the difference in cost, equipment, and convenience between Yoga and Calisthenics?

Equipment – Both training regimes do not need any specialized equipment or instruction, but there are a few things you may do to boost your outcomes. Among the most pivotal pieces of equipment are as follows:

  • Yoga mat
  • Yoga blocks
  • Yoga straps 
  • Yoga bolsters

Cost and Convenience – Taking a class (either online or in a studio or gym) and following along with an instructor is more common in yoga. It’s best to acquire perfect technique and stay motivated at a studio for beginners. Yoga studios often charge $10-$20 a session and provide courses at various times throughout the day to accommodate your schedule.


Yoga and calisthenics have quite a tradition of placing the emphasis only on your body mass and a minimal bit of additional equipment. Yoga may be thought of as a form of calisthenics. However, yoga is more than just calisthenics underneath the surface. Yoga is a form of exercise that also benefits your mental health. Calisthenics is a form of workout that lays emphasis only on the muscular criterion, and it is extremely efficient and effective in this regard. If you are glancing for a more fruitful type of practice, yoga will significantly improve your physical and emotional well-being. The benefit of having little equipment for many styles is that you may do it on a daily basis. So, use these exercise methods to establish a strong and functional body!

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