If you spend 6–10 hours a day at a desk, your body is paying a price that compounds silently over months and years. The good news: just 10 minutes of targeted yoga can undo most of the daily damage — and you don’t need a mat, a studio, or any prior experience to do it.

These 5 poses are specifically chosen for desk workers and IT professionals. Each one targets the exact muscles and joints that suffer most from prolonged sitting and screen time. Do them in sequence after work, during your lunch break, or whenever you feel the tension building.

1. Cat-Cow Pose (Marjaryasana-Bitilasana) — For the Lower Back

Time: 2 minutes | Level: Complete beginner

If you could only do one yoga pose for desk-related back pain, this would be it.

Cat-Cow is a flowing movement between two positions that gently mobilises the entire spine — from the base of the neck to the tailbone. After hours of sitting in a compressed, static position, this movement literally decompresses each vertebra and restores circulation to the discs and muscles along the spine.

How to do it:

1. Come onto all fours with wrists under shoulders and knees under hips
2. Cow: Inhale, drop the belly toward the floor, lift your chest and tailbone toward the ceiling
3. Cat: Exhale, round the spine toward the ceiling, tuck the chin and tailbone
4. Flow between the two slowly, one full breath per movement
5. Do 10–15 breath cycles

Why it works for desk workers: Sitting flattens the natural lumbar curve. Cat-Cow actively restores that curve and mobilises the thoracic spine — the area most frozen by keyboard work.

Desk modification: Can’t get to the floor? Do a seated version — sit at the edge of your chair, hands on knees, and alternate between arching and rounding the back with each breath.

2. Low Lunge (Anjaneyasana) — For Tight Hip Flexors

Time: 2 minutes (1 min per side) | Level: Beginner

Sitting shortens the hip flexors — the muscles connecting your hips to your thighs. After 8 hours in a chair, these muscles are chronically tight, which tilts the pelvis forward, flattens the lower back, and creates the nagging lower back and hip pain that millions of desk workers experience.

The low lunge is the single most direct counter to this — it stretches the hip flexors deeply and immediately.

How to do it:

1. Step your right foot forward into a lunge position, left knee resting on the floor
2. Keep your front knee directly over your ankle
3. Gently push your hips forward and downward — you should feel a deep stretch in the front of the left hip
4. Keep your torso upright, hands on your front knee or raised overhead
5. Hold for 45–60 seconds, breathing deeply
6. Repeat on the other side

You’ll feel it: In the front of the back leg’s hip — a deep, sometimes intense stretch. That tightness is years of desk work releasing.

For more on yoga poses that relieve sitting-related tension, see our complete guide on types of yoga for beginners.

3. Thread the Needle — For Tight Shoulders and Upper Back

Time: 2 minutes (1 min per side) | Level: Beginner

The “tech neck” and rounded shoulder posture of desk work creates chronic tightness in the upper back, between the shoulder blades, and through the rotator cuff. Thread the Needle targets all of this simultaneously with a gentle rotational stretch.

How to do it:

1. Start on all fours, wrists under shoulders
2. Take your right arm and slide it along the floor to the left, threading it under your left arm
3. Let your right shoulder and ear rest on the floor
4. Your left arm can stay where it is or reach overhead for a deeper stretch
5. Hold for 45–60 seconds, breathing into the upper back
6. Return to all fours and repeat on the other side

What you’ll notice: A release of tension between the shoulder blades that feels almost immediately relieving — especially after a day of typing.

Office tip: This pose can also be done on a yoga mat or on a carpeted floor beside your desk during a break.

4. Seated Spinal Twist (Ardha Matsyendrasana) — For the Mid-Back

Time: 2 minutes (1 min per side) | Level: Beginner

The thoracic spine (mid-back) is one of the most immobile areas in desk workers. Hours of leaning forward toward a screen compress this region and reduce its natural rotational mobility. Over time, this contributes to poor posture, reduced breathing capacity, and chronic mid-back tension.

A seated spinal twist gently rotates and decompresses the thoracic vertebrae — something that almost no other exercise does as effectively.

How to do it:

1. Sit on the floor with both legs extended
2. Bend your right knee and place your right foot on the outside of your left knee
3. Sit tall, inhale to lengthen the spine
4. Exhale and twist to the right, placing your left elbow on the outside of your right knee
5. Right hand rests on the floor behind you for support
6. With each inhale, grow taller. With each exhale, twist a little deeper.
7. Hold for 45–60 seconds, then repeat on the other side

Chair modification: Sit sideways at the edge of your chair. Twist toward the chair back, holding it with both hands. Hold for 30 seconds each side. This is discreet enough to do at your desk.

5. Child’s Pose (Balasana) — The Full Reset

Time: 2 minutes | Level: Complete beginner

Child’s Pose is the ultimate desk worker’s recovery pose. It simultaneously decompresses the spine, stretches the hips and lower back, releases tension in the neck and shoulders, and — through its gentle forward fold — activates the parasympathetic nervous system, lowering cortisol and creating a sense of calm.

Think of it as a full system reset after a demanding day at the screen.

How to do it:

1. Kneel on the floor and sit back toward your heels
2. Fold forward, extending your arms in front of you, forehead resting on the floor
3. Let your chest sink toward the floor and breathe deeply into your lower back
4. Stay for 1–2 full minutes, breathing slowly and deeply
5. With each exhale, let a little more tension go

If your forehead doesn’t reach the floor: Stack your fists and rest your forehead on them. Comfort is the goal, not perfection.

Why it’s the perfect ending: After the more active poses above, Child’s Pose allows the nervous system to absorb the release and transition from “work mode” to “recovery mode” — making it the ideal way to close your daily yoga practice.

Your 10-Minute Daily Routine

Do these in sequence for maximum benefit:

The best time: immediately after work before dinner, or during your lunch break. Even 5 days a week produces noticeable changes within 2–3 weeks.

Frequently Asked Questions

Q: Do I need a yoga mat for these poses?
For Cat-Cow, Low Lunge, Thread the Needle, and Child’s Pose, a yoga mat or folded blanket makes the floor poses more comfortable — but a carpet works too. The Seated Spinal Twist can be done on a chair at your desk. If you’re at the office, even a small travel mat kept under your desk works perfectly.

Q: How long before I feel a difference?
Most people notice reduced tension in the neck, shoulders, and lower back within the first week of daily practice. Significant improvement in flexibility and reduced chronic pain typically appears within 3–4 weeks. See our guide on how quickly does yoga change your body for a full timeline of what to expect.

Q: Can I do these poses at the office?
Yes — the Seated Spinal Twist works perfectly at your desk chair. Cat-Cow and Child’s Pose can be done in a private space (meeting room, prayer room, or even a quiet corner). Thread the Needle requires floor space but takes under a minute per side.

Q: Is 10 minutes of yoga enough to make a real difference?
For addressing desk-related tension and preventing long-term posture issues, yes — consistency matters more than duration. 10 minutes daily beats 60 minutes once a week. For building overall fitness and flexibility, gradually extend your practice over time.

Q: I have a bad back — are these poses safe?
All five poses are generally considered safe for mild to moderate back pain and are often recommended by physiotherapists for desk-related back issues. However, if you have a diagnosed spinal condition (disc herniation, severe scoliosis, etc.), consult your doctor before starting. If any pose causes sharp or shooting pain, stop immediately.

Done with your workday? Roll out a mat (or find a soft carpet), set a 10-minute timer, and work through these five poses. Your spine, hips, and shoulders will thank you by morning.

For a deeper yoga practice, explore our guides on 9 benefits of morning stretching and 10 quick yoga tips for beginners.

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But before joining a gym do we even consider “Are we choosing the best fitness class for ourselves”?. There are certain factors that need to be kept in your mind before choosing the place you’re offering your body or physical fitness to. The most important factor out of all is analyzing what goal and image you have of the “future you” in your mind. Nevertheless, you should also keep in mind your current fitness level and the activities you enjoy.

This blog will guide you about a few of the most basic and popular options for a fitness routine, with the advantages of these classes. And till the end, you’ll be not only educated about ample options but also in a clear state of mind ‘which one you should join’.

You want to join a gym! But do you really need to join a gym? Be clear about this before even shopping for quirky and attractive gym apparel. You can see the personality who enjoy working out outdoors more than in a gym, burning calories on the ground, at home. If you’re someone like this, Then even the best gym is a waste of your time, efforts, and money.

Made up your mind? Kudos! Let’s move ahead to the process. 

So the 1 question goes like this; Why do you want to join the gym? 

Choose the most accurate one for you. If you say you don’t love cardio so now you can easily filter out the gyms that don’t have cardio options. For example Zumba, powerlifting, calisthenics, and more.

2nd is your list of “must-haves”. And we’re talking about “must-haves” not “nice-to-haves”. 

Many of the gyms out there are big and well accomplished with every possible machine you would need to work out, but lack the free weight area. So if you want to focus on strength training, isn’t such a gym with all equipment stopping you from your own bodyweight workout, pre, post-workout stretching, foam rolling a total waste for you?

 Now a few gyms have expensive memberships because they have showers and steam baths, is that what you’ll ever use? If not, then better go for a cheaper gym that fulfills your must-haves kinda gym. 

Extra tip here: Pre and post-workout routine is a must-have for every individual.

Now as we’re done with a basic to-do list before choosing a gym. It’s time to know about the types and best fitness classes for your goals.

What is best for weight loss and burning calories? 

 If you think it is a treadmill then you’re wrong! Spinning or cycling is the most incredible way to burn your calories. A single spinning session can burn up to 500 calories, and you need not do this daily. Twice a week and you’re good to go.

Have you ever tried a high-intensity interval training(HIIT) session? If yes, you know that you burn more calories than normal, not only during the workout even after stepping off the bike. Most people do cardio in order to lose weight and don’t ever do strength training. But you’re missing a lot. Moreover, a combination of cardio and weight training is also an incredible way for fat burning or weight loss. Where during cardio you’re burning most of the calories and with the combination of weight training you turn fat into muscle mass. The combination is magic.

What is best for strength training?

NO! It is not bodybuilding. Powerlifting is the best type of training for attaining maximum strength. Powerlifters mainly focus on strength rather than appearance. Powerlifting focuses more on lifting extremely heavy weights rather than focusing on fixed reps. And yes, being in the best form and posture is the basic rule. Missing out on a good posture during a workout can result in joint dislocation, muscle tear, and joint dislocation.

Powerlifting focuses on strengthening every muscle of your body unlike bodybuilding, where we focus more on building a single muscle. The prime pros of it are:-

• Improves strength
• Fat loss
• Improves athletic ability
• Better skeletal health
• Stronger core & better posture

What are the best fitness classes for fun and meeting new people? 

ZUMBA! Literally doing Zumba is more like partying than working out. The difference is you don’t have to stay all night and drink. And the advantage is instead of a hangover, and headache on the next day you leave your session feeling exhilarated and happy. And a bunch of people to talk about this jovial feeling.

In simple words, Zumba is a solo activity, where everyone moves/follows steps in sync. In this high-energy environment, you meet new people, interact, and connect with different personalities. You dance and move your body in order to feel the most joyous and also lose some breaths in between. If you are looking for more fun and a duo activity to perform, you can try Kizomba, which basically originated in Angola. Here you pair up and groove with your partner following the music, beats. Anyways getting fit together is in trend nowadays.   

What is best for body balance, reducing pain and stress?

Ever heard of tai-chi? It is a ‘moving meditation’ in which you shift your body gently, slowly, and precisely with ample deep breaths. So a combination of tai-chi, pilates, and yoga can do wonders to your body when we talk about stress, pain, and body balance.

Anyone who is suffering from aches, pains and wants to boost the immune system while lowering the stress should definitely opt for body balance. Here yoga works purifying your body, soul, and mind while implementing calmness and positivity in all aspects of your life. Body balance improves your balance and stretching leaves your body feeling calm in the areas of pain.

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What if I tell you that your arms are not growing because you are always hitting them wrong?

And if you think just doing some curls is enough to build big arms then you’re wrong. Your arm is not just biceps, training your triceps, deltoids, forearms are equally important. You need to hit your muscles from a variety of angles. Even the Department of Health Science and human performance, University of Tampa, Florida approves this theory.

Now you may get confused to pick some new exercises, no worries we got your back! 

We present a few exercises that are basic and result in the most effective ones. A combination of good muscle mass and strength is ideal to have a strong arm. The below exercise will accomplish the goal to tone as well as increase the strength of your arms.

People generally focus more on isolation exercises like curls and kick-backs. It’s not like these are not good exercises, these are basic and have their place but just these are not enough. Instead of isolation exercises focusing more on compound movement, a combo of two isolation exercises results in more gains.

In this blog, or any other blog you can see the recommended exercises from other people. But the exercises which you choose for yourself must be according to you. If you want to use the body weight, do it. And if you want to go for extra weights, do that. Whatever suits you. Here are the 5 best exercises that are great for building arm strength, and uplifting your personality. 

1. Military Push-Up:

Military push-ups are one the most strict push-ups so far. It is mainly focused on building up your chest and triceps and it strengthens your shoulder, core muscles, and biceps. It’s hard, but if done slowly and steadily, you can achieve great form. 

Here’s how you can do it:

Get into a high plank position. With your shoulders width apart from each other. Keep your feet together as much as you can, engaging your core muscles. This will help you get into a straight line overall. Get your elbows down, ready for big pushups. Move them backside to target triceps specifically. Take a deep push back resulting in a high plank position. Be straight throughout and this will complete your one rep. Do this as much as you can. Three sets of 10-20 rep are enough if you’re a beginner.

2. Dumbbell curl:

Dumbbell curl is by far the most effective exercise. It primarily targets the biceps, and the main focus is majorly on the forearms as well as the shoulders. As the name suggests, it is done with the help of equipment, i.e dumbbells. 

Here’s how you can start practicing it:

Hold a dumbbell in each hand, palms facing arms at your side. Keep your core engaged, standing still shoulders straight and backward. Start moving your arm, lift the dumbbell making a 90 degree with your arm to the outside. It’s time to curl the dumbbell to the shoulder and to get your elbow in constant motion. Pause and repeat. With this, you can continue doing dumbbell curls. With each curl, you tend to feel inwards and it may disbalance you. Try to keep your core engaged to have better results. 10-15 rep each side with 3-4 sets is more than enough while starting. 

3. Triceps extension:

As the name suggests, it majorly targets the triceps while strengthening the shoulders as well as your core. It is ideal to either use a TRX suspension system. If not then, resistance bands can work fine too. 

Hang your resistance band as something to be pulled over, like a pull-over bar. Grip it in each hand. Make sure your resistance band is strong enough to hold the weight. Take a few steps backward, this will create tension in the resistant band and some challenges for you as well. The Further you go, the more the tension on the triceps increases. Hold your elbows and bend them at 90 degrees. Move your body forwards in such a way that the weight is on your toes, move your elbows until they are straight. Come back to a still position. This is your first rep. Do this multiple times. 

Though it’s a tricep exercise, only your forearms muscles must be engaged and whole body weight tension must be on the triceps. 

4. Bench dips (triceps)

Focuses on triceps and also strengths back, chest as well as shoulders. You need something to hold on to. Not necessarily a bench or something. Your bed is enough. It just must have ended up holding up. 

Sit on the bench, and hold the front edge with your palms with your fingers forwards. Keep your heels on the floor, and you feel flat, knees bent in front of you. While engaging your core, press your body down with your palms and lift yourself from the bench. Try to bend your elbow and lower your body. Push back triceps and get your arms straight. That’s one rep. 10-15 rep per set is good to get started.

5. Dumbbell shoulder fly:

It is mainly made to make you huge. Target your back of the shoulder i.e posterior deltoids and also the whole back in general. You have to exercise this from a lateral rise in a bent-over position so that it targets your back and not your shoulders. 

Here’s how you have to do it:

Get into a quarter squat position, move a little forward. Use dumbbells, with straight arms, slowly giving a minor bend to your elbows. Move your hand until it reaches your shoulder’s height and then slowly, engaging your core, move then downwards. Try to keep your back flat as much as you can and maintain a straight posture throughout. 

With consistency, and discipline you can build a great arm straight following all these exercises.

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As you can see, most people’s fitness regimens include some form of music. If someone forgets their water bottle, they’ll probably still go for a workout, but if someone forgets their headphones, they’ll instantly turn around, collect them, and then continue for a workout. People place a high value on music. That said, that may be a good thing.

It’s a lot of fun, but it also has a significant impact on your workout. According to research, it can help you get more out of your training. Yes, you read that correctly! You may improve your workout results just by listening to music as you work out! If you don’t have headphones, don’t worry. Most gyms have music playing throughout the building. However, if you want to work out listening to your favorite playlist, you can always carry your headphones and enjoy your workout with your favorite songs!

Benefits of working out with music

• Listening to music while working out moderates your pain level. You are less likely to pay attention to the pain as you will be distracted enough by the intensity of the music.
• Music not only increases your capacity to work out but also decreases fatigue.
• Music can help you run farther, faster, or finish more reps if you’re working out while you’re listening to it.
• It is a normal tendency of the human brain to synchronise the body’s movements with the beats of a song. Hence, music helps in making your workout or movements more synchronised.
• Music helps in reducing pain because you never really pay much attention there while working out.
• Music releases feel-good hormones are released when you listen to music (such as dopamine, oxytocin, and more). Cortisol (the stress hormone in your body) levels drop as a result. You’ll feel less stressed when these levels drop. It helps you get rid of your negative ideas and put yourself in a better mood. 

Now, fortunately, there are many apps that help you curate a playlist specifically for workouts. This means that there are specific applications that are designed only for workout music. This is an amazing aspect for all the workout and fitness enthusiasts because they no longer have to download songs and compile them into a specific playlist. You will have particular apps that just have and play workout-specific music!

Best apps for workout music

Let us quickly run through all those apps that will solve all your music-hunt problems for once:

RockMyRun

Regardless of your fitness level or training program, RockMyRun has the finest workout music for you. Essentially, it’s a music app with a library of hundreds of workout mixes.

RockMyRun’s DJs put together the mixes. Fitness enthusiasts advise on the tempo of the mixes, which are made to match the tempo of various workouts. They also have a smooth transition from one song to the next. A variety of mixtures are available to assist you in reaching your fitness objectives. 

RockMyRun is the only app in the market that uses music synchronized with your heart rate and steps taken.

Many users prefer the app since they don’t have to make their workout playlists, saving them time. Instead, customers can choose from a library of workout-specific mixes created by our DJs.

Fit Radio

FIT Radio is one of the original versions of Apple’s fitness music apps, and it’s exclusive to iTunes. Each of their carefully crafted concoctions comes in different sizes and forms. The music is divided into categories like “exercise mixes,” “new mixes,” and “tap-and-play,” all of which don’t require you to make playlists or cache any files. The mixes, of course, maintain a consistent BPM and rhythm.

Although the free edition only includes three to six mixes per genre and is ad-supported, you do have access to new combinations and the ability to disable the song’s explicit lyrics. Paying for premium unlocks the whole mix archive, including unlimited skips and DJ profiles, without being interrupted by ads. For every additional dollar spent over a month, you’ll save $28 over a year. This app is suitable for Android and Apple users is rounded off by the excellent genre and station choices.

Spotify

With the epidemic in full swing, Spotify has made it easier to make workout playlists. To create a mix for each listener, the business is introducing an interactive website called Soundtrack Your Workout.

Listening to podcasts and music can be mixed in a playlist that is up to two hours long. Listeners can also filter out explicit material. These include yoga, lifting, cardio, and strolling. They must also notify Spotify who they’re working with (either alone or via video call). On the next screen, they’ll choose their workout’s “mood,” such as “inspiration,” “dance,” or “zen.” Finally, they’ll pick their preferred music and podcast genre.

Runtastic

Runtastic offers you everything that a good workout music app should like tracking your speed, workout, pace, and so on. However, one unique feature about this app is that if you are bored of rejoicing with the same songs repeatedly, Runtastic has something exciting for you! Runtastic’s Running Story combines music and narration to create a unique listening experience. With headphones on, you’ll hear a heart-pounding story accompanied by music that will have you tapping your toes in time. Each narrative lasts around 35 minutes and can be downloaded right to your device, so you don’t have to use a streaming service while you’re working out.

Gym Radio

Gym Radio is an easy-to-use software that offers three different listening experiences: Cardio, Gym, and Hardcore. You can choose whatever you like based on the type of workout you will be doing at that particular time. The options in this app are limited, and hence, there aren’t a lot of possibilities to explore. 

There’s a web player for Gym Radio as well, and it doesn’t necessitate any installation. Gymradio.com’s web player can be accessed by visiting gymradio.com. Their app is available for Android, iOS, and Windows phones and tablets.

Spring Moves

With Spring, you get the best of both worlds: tailored music selections and 35,000 songs, plus the option to create your interval training playlists. You’ll know when Spring has arrived when the music kicks in. This spring is well-versed in the science of how and why motion matching to music works, and she makes full use of it. Spring doesn’t have a vast music library, but it has GPS tracking to keep tabs on the essentials like distance and your song-based performance to know what spurred you on.

Only Apple devices support Spring at the moment, and the free streaming time is limited to five hours. The good news is that Spring is compatible with your Apple Watch and Apple Health.

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You don’t necessarily need to go to the gym to start a healthy life. You can do a lot at your own pace, just with your body weight too. There are a few exercises which should be done by everyone, beginner, advanced and even moderate level people. Because those exercises help you tone your overall body. And each exercise has its way to be performed by every person at different levels. It’s a myth to use weights to get started with exercises in your daily life. Using body weight in the right form can also do wonders. In this article, we will let you know the importance of including body weight in our exercise and also 5 exercise routines for beginners. 

Using Body Weight while exercising:

Weights, dumbbells are no doubt an important part of your workout journey but solely relying on them, and delaying the fact that you have to get started is an act of foolishness. You don’t have any equipment but you want to get started anyhow, right? Just with the proper usage of your body weight, muscles you can do wonders, and if needed chairs and other furniture, water bottles are supportive enough. A tight stretch to your muscles after an intense workout is all you need.

  A renowned trainer at Drive Tran Hustle says, “Bodyweight allows you to focus on form first, so you can set yourself up with a solid, safe foundation and address any muscle imbalances,”. Everyone wants to achieve their ideal goals as fast as they can, even though some of them are quite unachievable, but still when you watch people lifting tons of weight and you doing cardio. It’s natural to feel this way. But you need to get in the momentum to get there. It’s your fitness journey and you don’t need to compete with anyone else’s.

It’s important to know the fact that fitness goes step by step, first, you get comfortable with your body weight, then a few external weights, slowly move to a resistance band to put some extra stretch on those muscles, and later move on some heavyweights accordingly. The sooner you understand this, the better.

 Let’s get started with some exercise routines for beginners:

1. Squats:

Squats are one of the most basic types of exercise. It’s induced by everyone in their daily workout routine. It just gets moderate and customized when you attain an advanced level in it. But somehow, not everyone can do it properly and if you’re starting, you must do it in a corrected form, otherwise, you may harm some of your muscles.

• Keep your feet apart at your hip distance.
• You have to sit in a chair-like position, in squats. So bend your knees over your ankles, creating a sitting position of your butts. 
• In this way, your knees and lower leg will be at a 90-degree angle. You may not achieve it in the initial days, but remember it’s your goal to do so. 
• Don’t stretch your knees beyond your toes.
• Stand straight again. And that’s your one rep. 
• Do this 50 times a set and you will be done. 

2. Lunges:

Lunges being lunges are not everybody’s cup of tea, and harder to get into the perfect form too. But consistency is the key, right? Here’s how you can start it:

• When you do lunges, one leg is the active one. Keep it ahead and the other leg hip-distance apart. The heel of the leg behind must be up. 
• Bend your knees in the same position. Then your front, as well as a back leg, must be at a 90-degree angle.
• That’s one rep. Now stand up and try again with different legs this time. 
• Do multiple reps of it in 3-4 sets. It’s a great exercise for your thighs and glutes.

3. Plank:

No matter at what stage you are on your fitness journey you will either hate or love planks too much. There’s nothing in between. The ones who love doing planks are already in love with its after-effects. And the ones who hate doing it know how important planks are to strengthen your body too. Though, if you’re starting, it’s a great exercise to get that little pouch of yourself in shape. Here’s how you do it properly:

• Get into a pushup position with your hands aside at your shoulder-width distance apart. Lowering your forearms, and resting on them.
• Keep your belly or pouch hugged towards your spine, this way your core will be engaged. 
• The whole stretch must be on your belly. You might feel a little shiver down your body, towards your legs. 
• Hold this position for about 30 seconds when starting and later increasing eventually. 

Plank gives you a strong core to furthermore master any other exercise.

4. Burpees:

Burpees are often considered the advanced form of workout but didn’t we state this thing earlier than every exercise can be done by anyone? 

It’s just about a few moderations while doing so. Burpees can be said to be the most effective and most calorie urinating exercise one can do on their own. 

• Bend your knees, keeping a straight posture. placing your hand on the floor. 
• Try to jump and if not possible, walk into a plank position.
• Get fully laid, your chest touching the ground.
• Press your body back, into a plank position. Get your feet inward again. 
• Do this again, and jump as hard as you can this time. 
• Bend your knees again and prepare yourself for the upcoming reps. 

Burpees are a great way to lose that hard stubborn weight. But you must not push your limits just while starting. Take it slow, take it long. 

These are 4 great exercise routines for beginners to get their fitness journey started.

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Exercise has immense health benefits. Not only physical, but it keeps your mental health sane too. It gives you a perfect balance of life and if it is done regularly, your life span can be stretched for years. You must have heard the saying, “Prevention is better than cure” right? Then, exercising is one of the best ways to prevent diseases and take care of your body. In the middle of multiple medical emergencies, there’s no way you must be chilling and underestimate your body. 

In this article, we will let you know the 5 health benefits of regular exercise.

1. It makes you feel happier:

Research has shown that exercise can lift your mood within days and when it does there’s no going back. It can help you fight stress, anxiety, and even depression. You must be thinking if you haven’t exercised yet. How can something which would sore your muscles be meant to give you happiness? But it does. 

It increases the amount of endomorphin present in various parts of your brain, which can help you prevent stress and anxiety. It generally increases the brain sensitivity, through which you tend to feel every emotion. It increases serotonin, norepinephrine which help in fighting depression. There is no hardcore rule of how much you must exercise to be happy or even happier. Simple 10-minute cardio can intensify your happiness.  

A group of 25 women, diagnosed with depression exercises for a few weeks and the results were astonishing. They had something to focus on, rather than sticking to something which constantly hurt. No matter how basic or advanced exercise you do, once you start doing it, it affects your mood in such a way that choosing not to exercise for one day seems like a big crime. You can see these big changes just within a few weeks, and that’s a great thing about exercising.

2. It helps you reduce and control weight:

When you exercise or move your body, you burn calories. And to lose weight, you have to burn more calories than you eat. For this, you have to be in a calorie deficit. You must consume less and burn more calories. The more you work out, the more weight you lose. 30 minutes a day are good enough to maintain a specific weight of yours or even burn more calories to lose weight. 

It’s not about how much weight you lift once or how many hours you have spent in the gym today. It’s about how frequently you went to the gym or stuck to your diet. Maintaining or losing weight is all about consistency and discipline. There are three ways in which the calories you consume get used:

Digesting food, exercising, and general body functioning like breathing, etc. You have to exercise while being on calorie deficit because when you exercise, it increases your metabolic rate, and if you just focus on dieting, then it will only decrease your metabolic rate causing weakness.

3. Exercise can reduce heart disease and improve health conditions:

If you’re not exercising regularly and have high cravings for almost everything, then you might need to think about your cholesterol. You should be worried about heart diseases because increasing cholesterol directly affects your heart and blood pressure. Being physically active can help you to reduce unhealthy triglycerides and increase good cholesterol. 

It is necessary to have a proper routine of exercise and eating, because only then your cardiovascular health can be maintained, and blood can flow smoothly. Regular exercise can help you prevent multiple issues including:

Stroke, High blood pressure, Stress, Anxiety, Depression, Metabolic syndrome, Arthritis, and even a few types of cancer. Anything that is left unused usually gets fungus on it. If you won’t keep your body moving, then you might see your body getting stuck too.

4. It can increase your energy levels drastically:

Yes, you read that right! Regular exercise can make you feel more alive, energetic. No matter how heavy or skinny you are or which medical condition you are going through. Exercising is a real energy booster and it surely makes you feel a lot better about yourself. Studies have also shown that just one month or 4-5 weeks of regular exercising can reduce fatigue a lot. 

And those suffering from chronic fatigue syndrome are highly beneficial from regular exercising. It is suggested by physiotherapists to regular exercise like stretching, relaxation breathing in case of CFS rather than taking many medications at a time. 

5. It glows your skin:

No matter how many skincare routines you follow, or what brand’s makeup you apply. If your skin isn’t getting healthy, then it’s of no use. The one main reason for healthy skin is the abundant amount of oxidative stress in your body. It is made when your body’s antioxidants, which are made to fight the harsh particles of dust and safeguard your skin, cannot work.

They cannot repair the dead skin cell and thus your skin is impacted. Regular moderate exercise can help you maintain and function your skin health properly. It can help you naturally produce it, and thus glow your skin, and prevent aging as well. 

We let you know how helpful daily exercise is in your normal day-to-day life. It not only improves your physical health but it enhances your mental health, and at last inner happiness matters the most, which also increases with regular exercise.

These are just a few benefits that come when you start out exercising regularly. Once you get into the habit of exercising regularly. You will see changes in your body too, which will be quite astonishing. You will live a life a little better, and will probably always be fresh and not lethargic.

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10 tips for yoga for beginners

There are a few things that you need to remember before you embark on the journey of pure yoga bliss. Let’s talk about all those tips needed for yoga for beginners:

1. Understand The Core Of Yoga.

Before you start anything, you must always understand and be well-informed about what you are getting into. Since many people believe that yoga is all about fancy bends and twists, it is not true. Yoga is a lifestyle change. It is the connection between your soul and mind. You don’t have to imagine yourself mastering it in a couple of days. Yoga is a process, and you will get accustomed to it with time.

2. Learn From A Qualified Teacher.

It is always better to learn skills from a proper and qualified teacher. Especially for yoga, learning under the guidance of a certified coach can help you avoid injuries and venture deep into the basics of the various yoga asanas. The philosophies and beliefs of yoga may not necessarily align with yours. However, a qualified yoga teacher can help you understand these philosophies in a better way. However, you need to keep an open and broad mind and be willing to learn and understand! This will not only increase your knowledge but will also broaden your vision of looking at things.

3. Practice Acceptance And Release Expectations.

Yoga is all about your mind and body. When you think of starting yoga, you need to accept your body as it is. This only means that once you accept yourself and love yourself for who you are, there is no room for any kind of complaining or cribbing. Appreciate yourself every step of the way.

Keep your expectations minimal. Give yourself time to grow, and you will see yourself doing wonders.

4. Notice Your Breathing.

Whether you learn about yoga from a teacher online or a teacher next door, it is all pretty much the same.

Breathing exercises are crucial, but learning to be aware of breath comes first.

From Kundalini yoga’s powerful mouth exhalation to a meditative yoga posture where your chest is filled with fresh oxygen, connecting consciousness to your breath is one of the most useful components of the practice for yoga novices.

Better sleep, less stress, and greater awareness of the present moment can all result from simply becoming more aware of your inhale and exhale.

Even if you’re unable to perform a few difficult postures, simply paying attention to your breath and carefully guiding it will have a significant impact on your overall practice.

5. Keep In Mind Your Medical Conditions.

You need to keep your yoga instructor informed about any medical condition that you may have. For example, yoga cannot be done by people who have had surgeries, sprains, or fractures. When your yoga teacher knows about your medical conditions, he can probably curate a customized yoga plan as per your health conditions.

6. Wear Comfortable Clothing.

Clothing plays an important role in the entire process of doing yoga. If you wear tight and flimsy clothes, you won’t feel comfortable at all, which will affect your mood and the asanas you do. In contrast, wearing comfortable clothing, preferably loose clothes, you can do all the yoga asanas without any irritation and obstruction. 

7. Be Regular And Consistent.

Nothing will reap benefits if not done regularly. Like how Rome was not built in a day, yoga too cannot transform your body in a single day. To see the considerable effects of yoga on your body and mind, you need to be consistent and punctual. People who can’t wake up in the morning may list it as an excuse not to do yoga at all. Although the best time to do any form of exercise is in the early mornings, time constraints should never hold you back from doing anything. If evenings suit your better to start yoga, so be it!

8. Eat Light Before You Start.

To start with the breathing exercises, you need to either have an empty stomach or you must have eaten your meal at least 2-3 hours before you plan to begin yoga. It’s also a good idea to drink three to four liters of water a day to assist in removing the toxins created during your yoga practice from your system. Before doing yoga, abstain from consuming anything caffeinated or alcoholic.

9. Warm-up Before You Begin.

Yoga asanas require a loose, flexible body; therefore, Sukshma Vyayam, or gentle warm-up movements, help the body become more flexible and ready for them. To get you started, try these simple warm-up exercises:

• It’s human nature to instinctively put your hand on the top of your head when a mistake is made. These symptoms indicate that your blood circulation in your brain is poor, so get yourself a massage!
• Make clockwise and counterclockwise rotations of your neck to loosen it up. 
• Shrug off the sluggishness by pumping your shoulders and shaking your hands.

10. Smile And Don’t Compare Yourself With Others.

Being in a good mood will make your exercise even more effective. Always have a gentle smile on your face as this will relax your mind and body, and you will start enjoying whatever you’re doing.

Also, remember that every person is unique, and so is their journey of growth. All you can do and should do is concentrate on your development rather than compare it with others. Although yoga has become increasingly popular in recent times, it is not a competitive activity. Respect the process and be good to yourself.

Conclusion

Yoga could turn out to be one of the best decisions you would have made regarding your health if you chose the right path to go about it. The point is, when will you start? What are you waiting for? We all are aware of the benefits of yoga on our health and also mental peace. Then why wait? Let’s begin tomorrow!

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Good things come to those who sweat.

Exercising is extremely important for a healthy lifestyle. Don’t we all keep hearing this now and then? We all want to start working and stay fit, but going to the gym could be a point of laziness. Therefore, figuring out a way to work out at home could be a game-changer. There are many workouts that you can do from the comfort of your home without using any equipment. It’s easier than you might imagine getting in a brief cardio session at home during your downtime. Working out at home is a great option if you want to take advantage of all the benefits of a cardio workout while also saving some cash. Don’t worry; you don’t need a lot of room or expensive equipment to have a good cardio workout.

What is a Cardio Workout?

Cardio is a type of workout where your breathing and heart rate increase while improving the function of your heart, circulatory system, and lungs. Here are some of the benefits of cardio exercises:

• It is a great and enjoyable way to lose weight. 
• Cardio exercises help reduce the risk of heart attacks and diseases caused by high blood pressure and cholesterol.
• Since these exercises relate to your heart and blood cells, they help in strengthening your heart.
• They help in keeping your body and mind energized.
• Cardio workouts have proven to be crucial for your mental health.
• They also help in strengthening your immune system.
• Since cardio exercises are intense, they also induce better sleep!

If you have decided to start your cardio workout at home, all you need to do is list down all those cardio workouts that can be possible from the whims and fancies of your home itself. To make your work easier, here is a list of 7 great cardio exercises that you can work out from home:

Jumping Jacks

Jumping Jacks are fun and are more likely to remind you of your childhood! They also help in burning 100 calories per 10 minutes of jumping jacks! What is even better is that you need no equipment for it and can start anytime and anywhere!

How to do it?

• With your legs together and arms by your sides, stand upright!
• Be sure to jump into the air while keeping your knees slightly bent.
• You should be roughly shoulder-width apart as you jump. Make a wide arc with your arms above your head.
• Return to the original position with a jump.
• Repeat the process all over again.

Burpees

The recipe of a burpee is essentially made up of four ingredients: a jump, a squat, a plank, and a push-up.

While performing numerous burpees in a row might be exhausting, burpees can be worth all the sweat and hard work if you want to increase strength and endurance while burning calories and improving your cardio fitness.

How to do it?

• Align your head with your heels and stand straight with your feet shoulder-width apart.
• Hop up and land back softly into a squat. 
• With knees more expansive than your elbows and hands facing down, kick yourself back and land into a plank.
• Do a nice push up there and jump your knees outside of your elbows so that your knees track over your toes.
• Jump back up into the standing position.

Skipping

Didn’t we all do this during our school days? Yes, back then, we never realized how good skipping is for our cardio health, but now we do!

How to do it?

• Have a skipping rope handy.
• Never jump higher than the thickness of the rope. The higher you jump, the more energy you waste.
• Stay and jump low to the ground.
• Keep your elbows in at your waist, your arms at a 90-degree angle. Now your hands are ready to create circular movements, which is what skipping is all about. 
• You need to stand straight and look straight, not bending too forward or backward.
• Hold the rope in your hands and start skipping!

Mountain Climbers

Since you cannot literally climb a mountain, mountain climbers will make you feel like you are actually climbing a mountain. Mountain climbers can be extremely beneficial to give you the much-needed core strength and build your muscle.

How to do it?

• Start by getting into a plank position.
• Ensure that your weight is evenly distributed between your hands and toes. 
• With your hands shoulder-width apart and your abs engaged, keep your back flat and align your head properly.
• Next, your left knee needs to be pulled closer to your chest as much as possible.
• Now interchange your legs. Pull one knee in and one knee out!
• Keep your hips low and as quickly and as far as you can run your knees in and out. With each leg change, inhale and exhale alternately.

Lateral High Knees

Lateral High Heels are a great way to balance both your fitness quest and your coordination as well. 

How to do it?

• Start by facing the sideways while standing on your left leg with your knee slightly bent.
• Bend your right leg at the knee, and your hip should be lined up with your knee.
• Your left arm should be straight, and your right arm should be bent. Also, your chest should have your right hand in front of it.
• As you take a step forward, lift your right leg to the height of your hip and switch your arms.

Plank Jacks

Plank Jacks are an exciting addition to the regular plank movement. Planks become a core-cardio routine when you incorporate some easy training into them.

How to do it?

• Get into a high plank position with your feet mat-width apart.
• Now, all you have to do is remain in the same position and hop back your feet in and out. 
• Continue the same for 30 seconds and increase as you get stronger and better at it.

Squat Thrusts

If you are overwhelmed with burpees but want to do a simpler version of a burpee, you can try squat thrusts. They are a great alternative to the highly intense burpees. Once you master squat thrusts, you can go ahead with mastering burpees too!

How to do it?

• Get into a plank position. Keep your wrists and elbows below your shoulders.
• Keep your legs straight and your core tight.
• Bend your knees forward and jump into a low squat.
• Get into the plank position again and repeat.

Dancing

Dancing is perhaps the most exciting kind of exercise that one can do. There is no particular tutorial on how you are supposed to dance. Just pick songs and watch some YouTube videos, and you are good to go! Dancing helps in burning plenty of calories. Zumba, aerobics, and dance fitness- truckloads of videos available for such fitness workouts on the internet. Follow them, dance, and burn those excess calories!

Conclusion

If you really want to start exercising, cardio exercises are not so strenuous and are enjoyable too! Always remember, health is wealth, and wealth is money. Most often, we get lazy when going to the gym. This article lists some of the best cardio workouts that you can do at the leisure of your home. So, go ahead and start tomorrow!

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Yoga also increases the lifespan of an individual. How? Because if one follows the principles of yoga religiously, then things like stress, unhappiness, etc., will automatically vanish from their lives. And happy people live for longer; we all know about it! Let’s talk about how yoga contributes to an increased lifespan.

8 Reasons How Yoga Helps In Increased Lifespan

Whether you practice yoga daily or have just taken your first yoga class, you’ve probably noticed some benefits – a relaxed state of mind, better sleep, or more energy. Although we, as ordinary people, are still in the process of discovering the many benefits of yoga, Western science is uncovering clues about this ancient practice and its effect on longevity and lifespan. Here are just eight of the many benefits that influence longevity and promote a long, healthy life.

Improves Bone Health And Density. 

Many yogic positions require you to bear weight, strengthening your bones and keeping you from developing osteoporosis later in life. When it comes to enhancing arm bones, yoga is especially beneficial because these are particularly susceptible to osteoporotic fractures. A large body of research shows that regular yoga practice improves bone density in the body.

Strengthens The Lymph And Immune Systems By Reducing Inflammation.

Yoga moves your body in a way that drains lymph, helps the immune system fight infection, destroys damaged cells, and gets rid of toxins. Meditation also appears to positively impact the immune system’s performance, both elevating antibody levels in response to a vaccine when needed and decreasing them when necessary.

Blood sugar levels are lowered.

Through yoga, you can reduce your blood sugar and LDL cholesterol while increasing your HDL. By decreasing cortisol and adrenaline, yoga has lower blood sugar levels in people with diabetes. It also promotes weight loss and improves insulin sensitivity. Diabetes consequences such as heart attack, kidney failure, and blindness can be reduced by lowering blood sugar levels.

Enhances Your Sense Of Equilibrium.

By practicing yoga regularly, you will enhance your proprioception (the capacity to feel where your body is in space) as well as your balance. Having a better balance may lead to fewer accidents. When we speak about older people, this means living longer and delaying or even avoiding the need for a nursing facility altogether.

Calms The Nervous System And Facilitates Deeper Sleep.

Modern society’s stimulation is taxing on the nervous system. Because yoga and meditation teach you to focus on the interior journey of your senses and remove all external stimulation, you will have more energy, be less stressed, and have fewer accidents.

Healthy Lifestyle.

Inspiring and improving self-care and healthy living are two of yoga’s most valuable benefits. Those who practice yoga are more likely to take an active role in their health and well-being, encouraging them to make healthier lifestyle choices. A healthy lifestyle has a long-term effect on life expectancy, as evidenced by numerous studies.

Studies have shown that practicing yoga consistently can help people live longer lives and have a higher quality of life. Knowing some of the many advantages of yoga may help motivate you to get on your yoga mat. Feel good about yourself because you do something good for your body by doing “post-yoga bliss.”

Improves Your Breathing.

Fewer breaths taken at a higher volume are beneficial to yogis since they are both relaxing and effective. Yoga breathing has been demonstrated to benefit persons with congestive lung failure and improve lung function parameters such as maximal breath volume and exhalation efficiency. Yoga encourages nasal breathing, which cleans, warms, and humidifies the air as it passes through the lungs. Whatever allergens and dirt you don’t want in your lungs are removed as a result, and asthma attacks are reduced.

Improves Digestion.

When you practice yoga, your digestion will improve because you will be moving your body in a way that allows food and waste to move through your system more quickly and efficiently. Dietary fiber and healthy digestion assist in reducing the risk of cancer of the colon and other digestive tract illnesses.

After reading the above points, there is no doubt that yoga plays a significant role in increasing your lifespan. Now, let us quickly list five yoga postures that will help you live a high-quality, long life.

5 Yoga Postures That Will Increase Your Lifespan

Anulom Vilom

Also referred to as Pranayam or the breathing exercise, Anulom Vilom has a significant impact on strengthening the respiratory system and also calming the nervous system. It also helps in getting rid of headaches and oxygenating the blood.

Surya Namaskar or Sun Salutation.

Surya Namaskar is the king of all exercises. Surya namaskar helps in regulating your period cycle while also facilitating weight loss. A salutation to the sun can improve the blood circulation in your body and help you deal with anxiety as well.

Uttanasana(Standing and Forward Bent Posture)

The benefits of uttanasana are immense. It helps strengthen the knees and spine, improves the functioning of the endocrine and the nervous system, and helps calm your back, shoulder, and neck. 

Uttanasana also tones and activities the muscles of your abdomen helps in stretching the muscles of your calves and hamstrings.

Kaki Mudra.

Kaki Mudra is perhaps the most enthralling one because it helps in toning the muscles of your face. It also strengthens the nasal passage and the respiratory system. Quite interesting, it also helps in cleansing the 5th chakra.

Sarvangasana or The Shoulder Stand Posture.

Sarvangasana allows optimum blood and prana flow to the brain. It calms and revitalizes the brain and cures various brain illnesses. It enhances the brain’s capacities. Relieves tiredness and improves memory. During this asana, you can hear the Anahat noises. It preserves youth and power by maintaining celibacy and controlling nightfall during dreams.

Conclusion

Yoga has been around us for ages, and not many of us actually understand the value of it. However, it is never too late to start practicing yoga as much as possible and in whatever capacity. Yoga is a lifestyle, a way of living. The sooner we adapt it, the better!

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Well, you are not the only one. But you don’t want to be one of them, Right? 

Belly fat is indeed hardest to lose, and most dangerous to keep. If there’s plenty of fat stored, then your internal organs are definitely in danger. Fat doesn’t let them function properly. You need a healthy lifestyle as soon as possible. You can see that unattractive bulges around your waist, also known as visceral fat. This fat circulates all around your bloodstream, which puts you at great risk of diabetes and major heart disease as well. 

You must have thought and imagined having a toned, bulging free body. But if you think of specifically having that, then sorry to break this to you but spot reduction is a myth. You can’t lose fat from a spot. You lose overall weight from your body. Yes, there are core targeted exercises that will give you a stronger as well as tight core within a few weeks of practice. 

So, if you are ready to put your sweat and hard work into losing that stubborn belly fat. Then below are 7 best exercises to lose belly fat fast and sustainably:

1. Burpees

Burpees is a high-intensity exercise. It requires your full-body movement. With your core, chest involved in this exercise, there are high chances of feeling sore in your arms, chest, shoulders, thighs. 

Here’s how you can do it easily:

• Stand straight with your feet apart covering the distance as much of your shoulders, in a low squat position forwarding your shoulders. 
• Place your hand on your waist. With a hop put, your chest will be touching the floor. 
• Take a push against the floor and try to lift your body, jumping your feet outside your hand. 
• In the same position, jump overhead in the air resulting in your hand waving above your head. 

2. Abdominal crunches

Abdominal crunches, also known as ab crunches are the most versatile form of exercise for anyone. From beginners to intense workouts, it is included in every routine. It’s beneficial for reducing your lower back pain and strengthening your spin. It helps you reduce fat by a lot of calories. 

Steps to do ab crunches:

• Place your back over the ground, knees bent and apart according to your hip width. 
• Place your hand below your hand, locking them out, elbows open. 
• With a deep breath, lift your torso. Head still on the ground and not putting too much pressure on your neck. Try to engage your core muscles as much as you can. 
• Do at least a few sets of it. Minimum 50 repetitions to have great results within a few weeks. 

3. Bicycle abdominal exercise

Bicycling is one of the most suggested activities if you want to lose overall weight and be healthy. Bicycle abdominal exercise focuses mainly on your core and shredding fat. 

• Continuing from abdominal crunches, keep your hand behind your head only.
• Hold your knees above, closer to your chest. 
• Straighten one leg, and bring the other leg closer to your chest.
• Do the same exercise in sets. At Least 20 on each side, to see visible changes. 

4. Mountain climbers

Plank is said to be the most engaging exercise for the core. But moving planks puts more pressure on your core, strengthening it. Mountain climbers are a type of moving plank only.

• Starting with a high plank position, put your palms, or wrist under your shoulder. 
• Pull your belly button in, while tightening your core.
• Bring your right knee over your left chest, and do the same with the other knee. 
• Repeat this at least 50 times. 25 steps each knee. 

5. Russian twist

If you have been working out for quite some time. You must know about this exercise. One of the most basic yet most effective exercises to lose belly fat fastly. It’s a core-oriented exercise. The main goal is to improve the overall strength of the oblique. It is done by rotating your torso. Let’s see the steps to do it.

• Sit with your knees straight on the ground. Now come in a bent position, putting your heels, feet off the ground.
• If you have a ball, hold it. Or either join your hands and hold your upper body with them. 
• Take a small lean backward, maintaining a 45degre angle.
• With this position, turn your torso opposite to the side of your hand movement. 
• When you do this, try to squeeze your oblique as much as you can.

Remember, it is a core engaging movement, and try not to include your arms.

6. Medicine ball burpees

If you really want to have a toned body, with increased metabolism. Then medicine ball burpees can help you a lot. Research has shown magnificent results when you add a medicine ball to your burpees.

Steps to do medicine ball burpees:

• Come into a burpee position, i.e standing with your feet shoulder-distance apart. Hold the medicine ball. 
• This time instead of putting pressure in the air, move the ball above and slam it on the ground with full force. 
• As you slam the ball, move forward and get into a seated position with the help of your butts. 
• Jump off on a high plank position with your hand on the ground this time. 
• Get into a squatted position, with a jump-off with your feet. 
• Get your ball, and move it above you, repeating the slam.

7. Sprawls

Researchers have said that “It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move”. Sprawls are said to be burpees, but this time engaging your full body. It’s another high-intensity workout. It involves various muscle groups so that one can burn maximum calories at one go. It’s a great exercise for shaping and toning down the upper as well as lower body. 

Here’s how you can start doing it:

• Get into a burpee position, needless to explain. 
• Get into a squat, with your hand on the ground. 
• Jump back into a plank position, then again jumping back into a squat position with your hands on the ground. 
• With a jump, stand straight. 

This is how you have to repeat multiple sets to see some amazing results. 

These were calorie-burning exercises to get your toned body. Along with this, try to be in a calorie deficit to see great results.

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