5 Simple Yoga Exercises: Transform Your Body with Yoga in 4 Weeks | Quick Results | Dr. Hansaji
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- Опубліковано 6 лис 2023
- Did you know that your spine plays a crucial role in transforming your body? A healthy spine is the foundation of a healthy body, and our ancient yogis understood the importance of a strong and flexible spine.
In this video, we share a simple and effective formula to transform your body in just 4 weeks. We present five powerful asanas that focus on your spine, incorporating forward bends, backward bends, and spinal twists. By regularly practicing these five asanas, you'll rejuvenate your spine and enhance your overall health. However, always listen to your body and push yourself only to a comfortable level.
Let's dive into the asana sequence:
Ushtrasana (Camel Pose): Arching backward in this asana makes your spine more flexible and strengthens your core muscles. It also releases tension in the upper body, leaving you feeling vibrant and emotionally centered.
Talasana 2: This powerful standing stretch involves raising your arms and stretching your spine upward. It improves blood circulation, leading to healthier skin, better oxygen delivery to cells, and increased vitality.
Paschimottanasana: This forward bend is excellent for your spine and also stretches your hamstrings, relieving lower back tension caused by the demands of daily life.
Sarvangasana (Shoulder Stand): This unique posture, not commonly practiced in daily life, has numerous benefits, including strengthening neck and shoulder muscles, enhancing thyroid function, improving mental clarity, and reducing stress.
Suptavakrasana (Supine Twist): This asana gently twists and stretches your whole body, with a particular focus on your spine. It maintains spinal flexibility, aids digestion, and strengthens your waist.
Caring for your spine is essential for overall well-being. Regularly practicing these five asanas can boost spinal health and transform your body within just four weeks.
Take the first step on your journey to a healthier, more vibrant you. Subscribe to our channel, like this video, and share it with others who can benefit from these powerful asanas. Transform your body and experience the incredible impact of yoga on your health and well-being.
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1. Camel pose
2. Sitting forward bending.
3. Sarvangasana
4. talasana no 2
5. Supta vakrasana
I appreciate if all indian people are in the video. Mostly western people have done cosmetic surgery to look good. All the yogis showing the yoga asana here are beautiful. Thank you. Keep doing awesome work. ❤
You are absolutely right 😊
These clips are all stock footage. So the people featured in them are already not your average person.
There is no need to belittle someone else
Not as many people as you think have had cosmetic surgery in the west. The average person can not afford this. Also, certain regions in US do not have a strong cosmetic surgery culture, it depends on where you live, but most that have had cosmetic surgery are in the higher income brackets those in a mid and lower income are not able to do this. With inflation and the current economy most people are struggling to afford basic necessities especially food, while our government wastes money on war. Most of us will be aging naturally and exercising on our own to lose weight. I don't know about other western countries it varies I just don't hear about alot of people getting this surgery unless they are rich or if they had been in a terrible accident or they are about to die from being extremely unhealthy like 600+.
You are remarkably judgemental
A happy and advance well wishes of DHANTERAS, DIWALI , GOVARDHAN BHAIYA DOOJ for all TYI team... MAY GODDESS LUXMI FULFILL YOUR ALL MATERIALISTIC DESIRES.....
Really good video on YOGA exercise 👍👏 & thank you for guiding all of us Hansaji 🙏
This is amazing Ma'am, thank you!
Thanks a lot 🙏🏻 for your help and support
Thanks for explaining beautifully about each asanas and there benefits
Very useful information madam Thank you very much வாழ்த்துக்கள் வாழ்க வளமுடன்
Thank you Hansama for giving great benefits of specific Adana 🙏
Ma'am thank you so much for your guidance ❤🙏
Thanks for sharing these Yoga Asanas ❤
Thanks for sharing your vast knowledge
Really appreciate ur content thanks
Thank you for this offering this morning
Good content .. as always. Thank you very much
Your videos are amazing
thanks for your good informations
have a blessed day
Note* I’m leaving it here for myself
1:51 , 2:52 , 4:19 , 5:39 , 7:09
D1 : done
D2 : done
1 mnth ago😂
Broo come back
Any results?
Thanks a lot maa, really you are my own mother I intrested your speech so your voice is so melody and cool you have more knowledge,I leastening your speech and I learnt english❤
Effective solution ❤
I like her advice it's very important
Thanku ma'am for the guidance 👍
Thank you ma😊God Bless you🙏🏻
Will try all Asanas for 4 weeks. Thanks for sharing Maa
Does it work?
Thank you so very much!!!
I just woke up and thought about this video and I am about to do the poses! Day 1 for my journey. Thank you again.
Thanks you so much amma
Thank you❤❤
Thank you so much ..mam 🙏🙏❤️
Thanks amma 🙏
உஷ்ட்ராசனம்,பச்சிமோத்தாசனம்,சர்வாங்காசனம்,தாடாசன
ம், சுப்தவக்ராசனம்.🙏
Thank you ma'am
Ushtrasan
Pashimuttasan
Sarvangasan
Talasan
Suktavakrasan
Thank you Auntie x
Thank you mam
1:14 camel pose - 1 to 2 min
2:23 paschimotanasa - 1 to 2 min
3:47 Sarvangasan - 1 to 2 min
5:10 tala san - 1 to 2 min
6:46 Suktavakrasana - 1 to 2 min
There r many exercises which cannot be done by me bcoz of L5S1 prob on back n C6 C7 prob behind my neck. Madam u shd mention in yr video as to who cannot do all d above exercises otherwise people suffering from slip disc can be on bed forever.
If I could do those. It would be a challenge.
Tx mam❤
Thanks alot amma please show any exercise for heel pain
Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects.
ua-cam.com/video/bmE-VfdrEy4/v-deo.htmlsi=c8lXMVsHj1mMGtI5
Ushtrasana
Paschimottanasana
Sarvangasana
Tadasana
Supta vakrasana
Can you pls make a video on the best routine for night shift workers or how they can maintain their good health while working in night shifts
Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects.
ua-cam.com/video/aPecbkf9HZk/v-deo.htmlsi=KaihOgVJDk-nl8EE
This asana can grow my waight
उष्ट्रासन
पद्मासन
सर्वांगासन
ताड़ासन
सुप्त वक्रासन
Mam this asans show u for young and fit body. PlZ guide us for yoga of weak muaclea and bones people of age 50+
Please guide what type of daily routine a kid or a teenager should adopt.also guide which yogic activities or yoga asanas should do a kid
Namaste, to seek a personal remedy we warmly invite you to connect with us through our personalised well-being program, Samattvam. We welcome you to visit The Yoga Institute Mumbai on Saturdays between 2 p.m. and 5:30 p.m., where you'll have the opportunity to receive valuable advice from renowned doctors, health experts, and seasoned yoga practitioners. Alternatively, you're welcome to email your details, along with your contact number, to info@theyogainstitute.org. Additionally, you can reach out to us at +91 77381 55500. Your participation is greatly appreciated.
Thanks!
Ushtrasan
Paschimmotanasa
Sarvangasan
Tadasan
Supra Vakrasan.
Can you please make a video about a diy hack for oily acne prone skin with sensitive skin. Im so tired of it the pimples and acne the pores are not going please can u make it 🙏
Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects.
ua-cam.com/video/jXV9cY2fYbU/v-deo.htmlsi=fmYfodoP6YVjMRDS
Yoga for arthritis who can not sit down ie bed or chair yoga
Will be doing this for four weeks and will be back after four week.
Already done 2 weeks sista any changes there ?
🙏🏼❤️
Ma'am you are so great I like all your videos....meri Puri body me pain h ...me ye sb krna chahti hu ..but body itna stiff ho chuka h ki koi bi asana nhi kr pa rhi..pls suggest me what to do ...pls pls pls ...
Namaste. Yoga offers significant benefits for enhancing both physical and mental flexibility. Feel free to reach out to us either by visiting our center or connecting with us via phone at the following numbers:
Call us at - +91-22-26110506, +91-22-26103568
For more information on our offerings, you can also explore our website: theyogainstitute.org/
Hello mam
How many repition is required for 4 weaks weight 58 waist size 35
How many rounds to be done for each asana?
Thank you so much for easy to understand explnation 😇
Namaste, for beginners its 5 counts with 6 sec hold, and gradually increase it
Please make a video how to do yog nidra
Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.
Namastay madam. I feel hard in paschiotamasan. Madam do you have online classess
Sarvangasan
I have knee problem, which of these exercises can be done by me
You will be an expert with your own body. You will know what is comfortable and painful .
Some of the exercises can be modified. Sit in a chair instead of pressure on knees in bent or standing position.
The others be careful try a bit and see if comfortable if you change with either straight or bent leg.
Avoid any painful things.
These are my opinion. I am not a doctor though
Please make a video on the basis of strawberry leg😢.......
Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.
Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.
Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.
Ma'am please tell me exercise about back pain ....
You will be an expert with your own body. You will know what is comfortable and painful .
Some of the exercises can be modified. Sit in a chair instead of pressure on knees in bent or standing position.
The others be careful try a bit and see if comfortable if you change with either straight or bent leg.
Avoid any painful things.
These are my opinion. I am not a doctor though
I just realised my comment was for the Knees person.
I tried writing about the Back.
What I said for the back was -
Listen to your body . Just go as comfortable.
You might want to try seated on chair or edge of western style bed. Then lean as much is comfortable, not pain. You can use pillow or blanket for support.
ua-cam.com/video/TcGTt4d-lBs/v-deo.htmlsi=O2dDuZlwelQuIs0A check this
Mam pls share some tips for fatty liver
ua-cam.com/video/tFzZygkU9Rs/v-deo.htmlsi=XMOAiMLsnn7DtsBJ check his
Our life is tired. Al the time we tired.and uconciouse every time body aches like neuropathic and fibro mayalgia
🙏🙏🙏💗💗💗
Can u suggest exercises to reduce osteopenia ?
Namaste, practice weight-bearing yoga poses like the Warriors and Plank pose.
Paschimottanasan
I have high BP. Can I do all the asanas as prescribed here in this video?
Try to avoid your heart being lower than rest of your body, that is the inversion , up side down ones.
As that causes more blood to flow down towards your heart and head.
Also listen to your body. Take it slow and easy. Rest or stop when you feel your heart rate rising.
These are my opinions. I'm not a doctor. But I've heard these advice.
In the longer term, it might be possible to reduce your blood pressure with a mix of eastern and western medicine, light exercise, nutrition.
Thank you very much for your advice
Any variation for heavy-set people who are unable to perform these poses 😅
Mam my tummy is not reducing by yoga doing two months
Hello mam can one with diactasis recti do these asanas
Namaste, If you do have diastasis and notice a bulge in certain postures, you'll want to modify those postures to avoid the bulge.
Please make a video on fungalacne
Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.
How to 1st asana,if I can sit in vajrasan due to knee problem
It might be easier sitting in a chair or edge of a western style bed to take pressure off your legs and then lean back a comfortable amount
Ma'am while in posture we should breathe or hold our breath
Namaste, breath normally
How many reps and sets for each asanas?
Namaste. We would suggest you to plan your asanas basis your current health condition. Its important to respect your body
Good morning mam
I have a doubt mam
While doing Paschimottanasana my head aches and it makes me feel uncomfortable.i don't know how to overcome it mam.please tell me some corrective measures
Namaste, we suggest you take a guided class to understand your issue better
@@theyogainstituteofficial ok mam. thank you mam
Mam please help nerve weak nes
Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.
Can diastasis recti be rectified by doing these 5 asanas?
Namaste, to seek a personal remedy we warmly invite you to connect with us through our personalised well-being program, Samattvam. We welcome you to visit The Yoga Institute Mumbai on Saturdays between 2 p.m. and 5:30 p.m., where you'll have the opportunity to receive valuable advice from renowned doctors, health experts, and seasoned yoga practitioners. Alternatively, you're welcome to email your details, along with your contact number, to info@theyogainstitute.org. Additionally, you can reach out to us at +91 77381 55500. Your participation is greatly appreciated.
Thank you
Can we do these yoga asanas in the menstrual cycle?
Namaste, no it is best to avoid the 1st 3 days
Hi Please Help, I want to consult one of my disease with Dr Hansaji, Is there any way I can connect to Hansaji, I am From Mumbai
Namaste, to seek a personal remedy we warmly invite you to connect with us through our personalised well-being program, Samattvam. We welcome you to visit The Yoga Institute Mumbai on Saturdays between 2 p.m. and 5:30 p.m., where you'll have the opportunity to receive valuable advice from renowned doctors, health experts, and seasoned yoga practitioners. Alternatively, you're welcome to email your details, along with your contact number, to info@theyogainstitute.org. Additionally, you can reach out to us at +91 77381 55500. Your participation is greatly appreciated.
Thanks a ton for such a detail reply. I will surely connect@@theyogainstituteofficial
Mam I am over weighted so, should I do sarvangasan? Cause I afraid to do it for injury as I am over weighted
Namaste. Its best to Listen to your body and align your practice accordingly. It’s important to listen to your body as everybody is different
What sort of change?
Namaste, it is an experience
Mam I am not able to bend and touch feet as I have my belly fat
Just do what you can comfortably as far as you can without strain or pressure or squashing. It still helps your hips and back
For how many times should one asana be done ma'am ?
Namaste, 5 counts 6 sec hold
thank you 😄@@theyogainstituteofficial
I can't nothing any aasna due to spine surgery
Can u suggest some exercises for breast enlargement please mam
Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects.
ua-cam.com/video/tvRyXBzv3a0/v-deo.htmlsi=cD-BbPORcZCE66UB
Can yoga asanas be done while watching tv?
No
For how many minutes we have to do all these poses
Namaste. Listen to your body and align your practice accordingly. It’s important to listen to your body as everybody is different and hold as much as you are able to without getting too tired
Maam above 50 can do this
Aunty i am heading towards pinal stenosis. Can these exercises help?
Namaste, We warmly invite you to connect with us through our personalised well-being program, Samattvam. We welcome you to visit The Yoga Institute Mumbai on Saturdays between 2 p.m. and 5:30 p.m., where you'll have the opportunity to receive valuable advice from renowned doctors, health experts, and seasoned yoga practitioners. Alternatively, you're welcome to email your details, along with your contact number, to info@theyogainstitute.org. Additionally, you can reach out to us at +91 77381 55500. Your participation is greatly appreciated.
First mai koun sa aasana kare ?
Go as per the sequence shown in the video
How many counts of each exercise?
If you are new to exercising then begin with 2 to 3 counts for each Asana. If you are already practicing some or other form of exercises then you can increase the counts as much ur body is able to take.
Namaste, 5 counts and 6 sec hold
How many sets of each???
Namaste. Listen to your body and align your practice accordingly. It’s important to listen to your body as everybody is different
How many time repeat any one pose
5 counts and 6-sec hold, twice a day if possible
lekin mam kitni der tak mujhe ek aasana hold karke rakhna hai
Namaste, Its best to listen to your body and decide based on your body
How many time do these aasanas
Namaste, 5 counts 6 sec twice a day
TRANSFORM YOUR BODY in 4 weeks
Exercise ur SPINE everyday forward, backward, upward, twist, inversion to transform ur body
1:51 1. Ustrasana/ Camal pose
2:52 2. paschimottanasana
4:19 3. Sarvangasana
5:39 4. Talasana no.2
7:09 5. Suptavakrasana
I have taken Yoga seriously since 21st June 2023 through the Art of Living 14-day Yoga Challenge. My present yoga routine consists of Surya Namaskar consisting of 12 rounds or 24 repetitions (12 repetitions with right leg, and 12 repetitions with left leg) for 1 week continuously. I practice Padma Sadhana designed by the Art of Living next week for 7 days continuously. Here are the top 5 easy Asanans for a quick 15-minute practice:-
1. Bhujangasana
2. Pavanmuktasana.
3. Setu Bandhasana.
4. Natrajasana.
5. Vrikshasana.
I am a lazy person but I practice yoga for 30 minutes at least 2 weeks a month without any break. Guys! always remember that health is wealth.
Mam I'm going to turn 17 but my thighs and breast make me feel underconfidence i want to reduce and tighten it ... Can you help me out with it
Namaste. You may find this helpful.
3 simple yoga asanas to reduce thigh fat naturally
ua-cam.com/video/jp8FcT9oy6Q/v-deo.htmlsi=EkhEjdDzYzW4zwFV
Can these asanas can be done in pregnancy
Namaste, no its best not to experiment unless done with guidance
Mam please make a vedio on Fixing navel displacement
Namaste. Thank you for your recommendation. We will work on it.
Yes i agreed, we feel better if we can see indians.