How to do Sun Salutation(surya namaskar). Step by step in a core overview

Sun Salutation(surya namaskar)– The Perfect Yoga Workout

Step #1: Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.Expand your chest and relax your shoulders.As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.

Step #2: Hastauttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingersHow to deepen this yoga stretch?You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.

Step #3: Hasta Padasana (Hand to foot pose)

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.How to deepen this yoga stretch?You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

Step #4: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.How to deepen this yoga stretch?Ensure that the left foot is exactly in between the palms.

Step #5: Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.How to deepen this yoga stretch?Keep your arms perpendicular to the floor.

Step #6: Ashtanga Namaskara (Salute 

with eight parts or points)

Sun salutation(surya namskar)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

Step #7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.How to deepen this yoga stretch?As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force. 

Step #8: Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.How to deepen this yoga stretch?If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch. 

Step #9: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.How to deepen this yoga stretch?Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch. 

Step #10: Hasta Padasana (Hand to foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.How to deepen this yoga stretch?Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing. 

Step #11: Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.How to deepen this yoga stretch?Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards. 

Step #12: Tadasana

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

How to get lean body.

Three steps to a lean body

You love lifting. You love the plain challenge and the simple rewards – beating your previous best and feeling a great pump afterwards.

RULE #1: CHANGE THE CYCLE

You don’t lift the same way all year, so why should the frequency, intensity and duration of your cardio workouts stay the same? They shouldn’t.When you’re trying to add muscle, keep your aerobic work to a minimum – say, once or twice a week for 15 to 20 minutes. This will limit your energy expenditure and allow your body to concentrate on building muscle.When you’re trying to get lean, increase your cardio training to two to four times a week to help strip away excess body fat. At all times, alternate your cardio methods so your workout’s not too boring – treadmill running one day, rowing the next, cycling the day after that.

RULE #2: SEPARATE CARDIO FROM LIFTING

Serious lifters worry that cardiovascular training will impede their ability to recover from intense strength work. However, it all depends on when and how you do your cardio training.Keep your cardio days and strength training days as far removed from each other as possible. That way your cardio won’t hinder gains in strength and size. For instance, doing a tough cycling workout after you hammer your legs with squats and lunges isn’t a good idea if your goal is to build bigger legs. Save your cardio for the next day or even two days later, to rest your legs.If you must do cardio and weights on the same day, choose a form of aerobic work that emphasises body parts your weight-lifting didn’t focus on that day.

RULE #3: DON’T MAKE AN IMPACT

Your body has enough to contend with in repairing the damage that lifting heavy weights inflicts on it. The last thing you need to do is break it down further with high-impact cardio training.Concentrate on cardio workouts that minimise microtrauma – the small tears to muscle fibres that are part of the process of building new muscle. Running on hard surfaces like asphalt or concrete can be traumatic to muscles and joints. Skipping can cause similar problems.Your best bets for low-impact exercise are swimming, cycling and using an elliptical machine.

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How to stop being lazy

How to stop being lazy.

• Get organized – The most important aspect of overcoming laziness is getting organized. So many times we want to do something productive but the clutter and the junk makes it seem impossible to get anything done and entices us to not even start our task.  A nice, clean and organized work space just invites us to do some work and be productive. A cluttered and trashed work space invites us to stay on the couch. Set aside a few hours to devote to organizing work stations – everything from your desk to your computer files to your favorites links on your web browser. Make everything as easy, seamless and efficient to find as possible.
• Make a ‘to-do’ list every evening before bed – It is imperative to write down our goals so we can visualize exactly what needs to be done. Every single night make a ‘to-do’ list on a notebook or in microsft word and add 5-10 things that must be accomplished the next day. From small tasks like going to the bank to big tasks like finishing up gigantic projects. Everything that needs to be done needs to go on the ‘to-do’ list. No task is too big or too little for the ‘to-do’ list.
• Complete your ‘to-do’ list first thing in the morning – We all know that feeling of dread, of impending doom, when we know we have to do something but we don’t want to do it. So we put it off and put it off and it just keeps eating at us, making it harder to do the task but still eating us up inside. The only way to get rid of that feeling is to do unpleasant tasks very first thing in the morning and get them overwith. Do all tasks in the morning, starting with the hardest task and ending with the easiest task. After you have completed all your tasks for the day first thing in the morning you have your whole day free knowing you have taken care of business already.
• Be hyper-aware of the time – Starting and finishing our ‘to-do’ list at the exact same time every morning is imperative. It’s called habit and routine and it’s what separate the lazy from the productive. When you have a routine and habit it is easy to get stuff done everyday. Having no routine it makes it very hard accomplish anything. Start a routine, set specific times to start and accomplish your goals every single day and always be aware of the time. You never want your allotted end-time to come without finishing what you have started. Watching the clock forces you to work harder and faster to get everything done. We want a definite start time and a definite finish time to complete our ‘to-d0′ list every morning.

My motive is to write this post is very simple. If we are not lazy in our daily routine. So we always fit in our all like 

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