Stretching exercise, why stretching is important

Stretching exercise, why stretching is important

Know the benefits of stretching exercise, flexibility in the body plays an important role in keeping our muscles healthy and strong. Flexibility helps in reducing the physical activity of your body and the physical and pain in them. It is beneficial to include it in your daily life exercise. It is very beneficial for keeping your body healthy and body's work. Stretching exercise relaxes your muscles and also helps in increasing the availability of blood and nutritional content in them.

Having body flexibility reduces the chance of injury. If you have flexibility in your body then you can reduce the problems of a lot of problems like back pain, stress, injury risk, cholesterol etc. It also increases your strength and strengthens your blood circulation. It increases your stamina. Flexibility in the body is very beneficial for us. Let's know how the flexibility in the body is good and important for your health.

• Improve stretching exercise posture 

• Advantages of stretching exercise in blood circulation 

• Stretching exercises beneficial for positive thinking

• Benefits of stretching exercise for flexibility

• Benefits of stretching exercise in increasing the strength

• Benefits of Stretching Exercise in Reducing Injury 

• Advantages of stretching exercise in increasing strength

• Benefits of Stretching Exercise Reduce Cholesterol 

Improve stretching exercise posture

Flexibility in the body provides stability to the posture you have applied. It helps in reducing the drainage and comfort of your meat peppers. Due to the flexibility, you can stay in that posture for enough time, this increases your will power and confidence. Flexibility is very effective in reducing the pain caused by the exercise you are doing.

Advantages of stretching exercise in blood circulation

Due to the flexibility in the muscles, they do not face any problem in the transport of blood, and clear blood from the heart reaches them easily. All our organs need healthy blood. The heart works to purify the blood in our body. Smart blood helps in the growth of our muscle cells. Flexibility reduces the possibility of any kind of interference in the blood circulation by the blood vessels which helps in controlling your blood pressure.

Stretching exercises beneficial for positive thinking

Stress conditions can be harmful to both your brain and body. Body flexibility can relieve you from mental stress. Whenever you find yourself stressed, do a little exercise, it will be beneficial in relieving you. Flexibility in exercise relieves your muscles. Flexibility gets rid of the endorphins in your body which helps us to get peace and tranquillity. If you drag your body before sleeping and getting up in your bed, it will work for you to relax.

Benefits of stretching exercise for flexibility

Stretching exercises help in strengthening and enduring your body. With this exercise, you can increase the elasticity and stamina in your body. It helps in increasing the efficiency of your body parts. Reduces injuries while working due to higher efficiency and efficiency.

Benefits of stretching exercise in increasing the strength of

Stretching exercises help reduce the pain and tension of your muscles. By which they remain strong and healthy. With the help of staging exercise, you can control the flow of blood in your body. The more you work, the more energy you will need. Thus, this exercise helps in increasing your energy. Stretching exercise keeps your body healthy by transmitting oxygen to your body.

Benefits of Stretching Exercise in Reducing Injury

Stretching exercises help in the flow of pure blood in your body. By which the blood vessels provide the necessary nutritional food to the muscles. This blood supply helps to make the muscles healthy and reduce their pain. At the same time, it helps in healing future minor injuries.

Advantages of stretching exercise in increasing power

On busy days of daily life, you may get body pain or other problems during waking up in the morning. If something similar is happening to you, then stretching exercise can help you to overcome this problem. It will also infuse new energy into your body. By doing this, it helps in keeping your mind and body healthy while reducing mental stress. When we are tired, our muscles experience stiffness and cramps which can cause our lethargy. Therefore, do not hesitate to pull and stretch your body, it will be beneficial for you.

Benefits of Stretching Exercise Reduce Cholesterol

Stretching exercises help in making your body healthy and strong as well as reduce your body's cholesterol. If you do this regularly with your exercise then it will be very beneficial for you. It also helps in preventing the hardness of your arteries so that the blood flow in your body continues without interruption. It is also effective in preventing heart-related diseases.

Benefits Of Eating Protein Powder

Know the benefits of eating protein powder

Benefits of eating protein powder. It is very important to be health-conscious for which people exercise and exercise. These people need more protein than they can get with protein powder. Today we are going to tell you about the benefits of protein powder, what is protein powder and how to make protein powder at home.

What is protein powder 

Most protein powders are made from milk, yoghurt, or soy.

What is the function of protein powder 

When people are unable to get protein from food sources, then they use protein powder to fulfil their protein needs.

Which are the best protein powders 

It is easy to choose the best protein powder, for this, choose a protein powder in which the absorption of protein is fast.

Benefits of protein powder

 

Benefits of protein in muscle development 

The muscle mass of the body naturally decreases with age. However, by consuming certain nutritious foods, this process can be slowed or stopped. Regular intake of high protein foods keeps your body strong and maintains your muscle mass. For this, you can consume high-quality protein powder. A 2018 study confirms that protein powder should be consumed as a supplement. Consuming adequate amounts of protein greatly improves muscle size and strength in adults.

Protein Powder Benefits for Recovery After Exercise 

Along with muscle development, protein powders can also repair damaged muscles and tissues. So athletes use protein powder to get relief from muscle aches after exercise. Several studies suggest that consuming protein powder after exercise helps reduce muscle damage, improve muscle performance and muscle protein synthesis. In this way, protein powder can be very beneficial for you too.

Benefits of protein powder in weight loss 

You can consume protein powder to keep your body fit and healthy. But protein powders also have benefits in controlling your weight. Protein is more satiated than carbohydrates or fats. Therefore, you can get fewer calories by consuming protein-rich foods. Apart from this, it also satisfies your hunger. This way you can succeed in controlling your weight. A 2018 study in the US showed that overweight men and women succeeded in weight control by regularly consuming protein powder. In this way, you can consume protein powder if you want the proper weight of your body.

Protein powder beneficial for weak patients 

protein powder can be beneficial for those who are physically weak due to illness. The use of protein powder is beneficial for patients recovering from surgery or disease. Apart from this, it is also beneficial for people dependent on liquid diet due to health conditions. For example, protein shakes are often useful for people recovering from bariatric surgery, dental surgery or gastrointestinal disorders. People with these conditions cannot consume solids. Therefore, these people are advised to consume protein powder. In this way, it can be a good option to give you enough energy.

Benefits of protein powder for better sleep 

Good sleep is necessary for your good health. Consuming protein powder can help you get a good sleep. A study done in 2016 shows that consuming high protein powder is beneficial for overweight people. Another study also proves that consuming protein powder improves sleep quality in athletes. Since the intake of protein powder provides all the proteins required in your body. Therefore, it also helps you to get good sleep. If you suffer from lack of sleep or other sleep disorders then you can consume protein powder.

Benefits of protein powder in pregnancy

Experts recommend pregnant women and nursing (women who are feeding the baby) to take an additional 25 grams of protein a day. This means that during pregnancy, more protein-rich products should be consumed for the growing baby in the uterus, protein powder may be a good choice for mothers who are allergic to meat, dairy products and fish. The powder can be mixed with milk, juice or water.

How much protein should be taken in a day 

Non-vegetarians need 1-2 spoonfuls of protein per day for their daily needs.

Consuming too much protein can be harmful 

Prolonged use of any nutrient can be harmful.

Make protein powder and make body at home 

Nowadays everyone wants to make their own body. For this, it is necessary to eat protein powder along with exercise. But protein powder is very expensive - it can also have some disadvantages.

Today we are going to tell you a simple way by which you can make protein powder right from home. It is cheap and at the same time, it does not have any disadvantages. The way to make it is as follows -

1) 1 cup almonds

2) 1 cup oats (oats)

3) 1 cup of milk powder

4) 1/2 cup chia seeds

Grind these four in a grinder to make it a powder - take your protein powder ready.

Drink four (4) teaspoons of this every day with milk, yoghurt or shake - this will make your body too curvy and muscular.

How To Increase Stamina

How To Increase Stamina

How to increase stamina, whether it means the mental ability or physical ability! These questions have become a question like the question of eggs and chicken. To say both are like two sides of the coin but mental capacity dominates over physical ability. The elephant is stronger than the lion in physical ability and the lion is more powerful in mental capacity, so the lion wins in both the battles.


It is important to know from this that the efforts you make every day to increase your capacity are sufficient. Know, what are the things you should take care to increase stamina, let's know how to increase stamina.

Aerobic exercise is a way to increase stamina

Large muscle groups are used when doing aerobic exercise. You can help improve endurance by pumping your heart. Do this for 30 to 60 minutes at a time each day. This increases the intensity of your workout a little bit each day.

Start slowly to increase stamina

If you have just started increasing the stamina, then take small steps in the beginning, rather than making a very difficult and rigorous program. If you want to complete a certain distance from yourself at a certain time, start by walking or taking short distances until your body develops more stamina.

Do some weight training each day. According to the American Medical College of Sports Medicine, weight training not only increases your muscle strength but also improves your balance, blood pressure, bone density and flexibility, it increases your energy levels and endurance. Can.

Eat healthy food to increase stamina

Remove all junk food and fast food from your diet. Filling your body with empty calories can make you unwell, which can reduce your stamina.

Focus on eating healthy during the making of stamina. Make sure you are energizing your body with beneficial foods that include carbohydrates, high-quality ingredients. Consumption of vegetables and fruits and fish and nuts that contain omega-3 fatty acids. It helps your heart and circulation, while whole grains provide you with energy. Protein helps to build and repair your muscles. For example, a good breakfast may include eggs, fresh fruits, low-fat milk, and whole wheat bread.

Water intake is the way to increase energy

To prevent dehydration, sweating while exercising can cause your body to lack water. So keep drinking water during and after workouts.

Avoid bad habits to increase stamina

Everyone has good and bad habits, about which we all know. Make a list of both types of habits and stay away from bad habits, such as smoking, excessive alcohol consumption, junk food addiction etc. Only by killing these habits can you stay fit and your stamina can grow.

Manage your sodium levels to increase stamina

If you exercise hard throughout the day in hot weather, you will sweat more, consequently, your body will lose a lot of salt during sweating. A lack of salt in your body can cause an electrolyte imbalance, which can cause a rapid deterioration of your stamina and make you feel lighter and dizzy. To avoid such problems, make sure that you are getting enough sodium in your body, but you should check the risk of high blood pressure.

Protein is necessary for what to eat to increase stamina

Be sure to eat good quality protein, as it contains essential amino acids for our body to function. Include egg whites, low-fat milk and protein-rich foods such as milk products, fish and chicken in your diet.

Body Side Effects Due To Leaving the Gym

Body Side Effects Due To Leaving the Gym

Body side effects due to leaving the gym. Nowadays everyone likes to go to the gym. It is a good thing to keep your body fit and healthy. Everyone must do the gym and exercise so that their fitness level remains and at the same time stay away from diseases. Some people also take many types of health supplements to stay fit. But in today's busy life, many people do not have enough time to go to the gym. Initially, everyone shows the craze of going to the gym, but later they leave the gym in the middle. They do not know the body side effects due to leaving the gym.

Doing this also affects your body. Many gym trainers also recommend that if you are going to the gym with a goal, then meet it and if you are thinking of leaving the gym, on one hand, it will affect your body.

After leaving gym side effect

Leaving the gym causes weakness in body muscles

When you leave the gym, your muscle capacity starts to decrease. It is also difficult to do any heavy work. Laxity and weakness are felt in the muscles. The body that you have made by working so hard gradually starts to mould. Exercising to keep the body size and muscles fit is as important as eating to work. If you leave the gym after exercising in the gym for a few days, then your muscles start to weaken.

Does quitting gym make you fat?

Obesity increases by quitting the gym

By leaving the gym in between, the bodyweight starts increasing faster than normal. Metabolism of the body is increased by doing workouts. Also, calories are also burnt. Which keeps the weight constant. But if you suddenly leave the gym, then the food in the body is not digested properly, and calories are not burnt and you become obese.

Leaving the gym makes the body sluggish

The biggest disadvantage of leaving the gym is laziness. When you do hard work in the gym, your body remains active. But leaving the gym will make you feel lazy and will not feel like working. There is a considerable decline in fitness level, where your fitness is maintained while doing gym while leaving the gym, fitness ends.

What happens when you stop exercising suddenly

By leaving the gym, the immune system becomes weak

If you suddenly leave the gym, it also affects your immune system. Catering is taken care of while doing the gym. The immune system remains strong while jogging, but people become careless about eating after leaving the gym. Due to this, gradually their immune system starts to weaken.

Muscle pain after stopping exercise

Stamina is lacking due to leaving the gym

It is very important for your stamina to be good for the day's work. Our stamina remains very good while doing the gym but as we leave our stamina starts to decrease. Your stamina is not the same as before and the ability to work also starts decreasing.

Fitness results in loss of body weight due to dropping out of the gym.

We lift heavyweights in the gym while exercising, which increases our strength day by day. By leaving the gym, your muscles begin to weaken and you do not have the same strength as before. Where you used to lift 20 kg comfortably, you will have difficulty in lifting 15 kg.

You must have been aware of the damage done to the body side effects due to leaving the gym. Leaving the gym in the middle has to go through mental and physical problems, so we should keep doing gym or you can adopt any other means to keep fit like yoga, exercise at home, jogging can also be done.

Exercises To Reduce Hips

Exercises to reduce hips

Know about exercises to reduce buttocks hips

• Are you worried about your big butt (toning butt)?

• You can't wear your favourite dress just because it doesn't look good on you?

• Are you not eating your favourite food because you think fat will accumulate more?

Exercises to reduce hips. You can get rid of this problem through some workout plans every day. There are many exercises to reduce buttock, but you have to do this exercise regularly. The muscles of this place are strengthened by the exercise which reduces the buttock and your buttock comes in the right shape. At the same time, the excess butt/obesity of the buttock is also reduced by the buttress reduction exercises. Let us tell you about some buttock reduction exercises. Which you can get toned butt by adding to your daily routine

how to lose hip fat fast

Step-Ups to reduce hips

Step-ups are a great hip reduction exercise. For this, you have to choose a platform that is slightly higher. One simple tip of this exercise is that you can do it on the second step. Then start step-ups and see the magic happening on the buttocks.

Which exercise is best for reduce hips?

Exercise Squat to reduce the butt

The squat lowering squat is also an excellent exercise. This is not only effective but also very easy to do. This is the best exercise to get beautiful buttocks. The biggest advantage of doing squats is that it works on every muscle fibre. You should do this exercise regularly. For better results, do the squat several times in 2–3 sets.

Exercises to reduce hips

If you do not want to do rigorous exercise, then run. Running is a great exercise for a beautiful buttock. It burns a large amount of thigh and buttock calories. Definitely running will make your butt look good. For this, you can use ground or treadmill. Running one to one and a half hours every day will relieve you of the problem of big buttocks.

Exercises to reduce hips

If you want to reduce your buttock fast then try Lange. If you are looking for some exercise to get a beautiful buttock, Lange is one of them. The lounge is quite exciting to do and you will feel it while doing it. The buttock reduction exercises sometimes only work on certain issues. But if you want to influence more than one muscle at the same time, then it is possible with Lounge. You can get better results by doing this exercise regularly.

Exercise rope jump to reduce hips

Rope jumping is not just a fun exercise, it also has considerable fitness benefits for adults as well. Rope jumping exercises are considered an excellent total body exercise for the body and also strengthens the heart, tones the arms, legs and core. It is also great cardio to lose some extra calories and fat.

Squeeze exercises for hips

Squeeze Butt Squeeze is also a great exercise to get beautiful buttocks. Especially if you want to burn fat on your buttocks, then you can do it on the butt squeeze ball. Butt squeaking exercises affect the lower part of the body, causing caroly burn. If you do it regularly, you will get results immediately. In a few days, your buttock will come in shape. Apart from this, there are several exercises to reduce buttocks including hiking, side step squats, one-legged deadlifts, reverse lunge. You can choose any exercise according to your ability.

Home Remedies To Reduce Belly Fat

Home Remedies To Reduce Belly Fat

Home remedies to reduce belly fat. Fat can accumulate on the body due to many reasons, the main reason is that it is easy to reduce the number of calories taken by the body, but it is easy to reduce the fat of other parts of the body, but there is little difficulty in reducing or reducing the fat. Our lifestyle has become such that we are going to increase our body weight by not wanting to. But when you start losing weight, 'belly fat' will end on its own. If you have too much fat in the lower abdomen and you want to reduce it, then today we are going to tell you some homely tips with some postures, by which you will be able to reduce the fat of the lower abdomen-

Easy home remedies to reduce belly fat

How can I lose belly fat in 10 days naturally?

1. Balance diet and regular exercise will reduce abdominal fat

Today we are going to tell you some foods and drinks that you can reduce by eating less fat in your stomach. This is not a new diet plan, but it is such food items that lose weight quickly, such as lemonade, green tea, honey etc.

How can I lose belly fat in a week at home?

2. Drink as much water as possible daily to reduce belly fat

Every person should drink 1-2 litres of water every day, by consuming water, the metabolism remains good. To reduce the fat under the stomach, drink 7 to 8 glasses of water every day. This will remove body dirt and increase your metabolism. If possible, keep the water bottle with you and keep drinking it for a while, you can also consume lukewarm water.

How do you shrink belly fat?

3. To reduce belly fat, you have low sodium in food

It has been observed that people who are low in salt in their diet, do not get fat in their body even under the stomach, you have to reduce the intake of sodium, otherwise, the amount of water in the body will increase and you will feel fat. Control the amount of salt in the food and to control it, take some food items. Eat Triphala can also take Amla or Amla juice.

How can I reduce my tummy without exercise?

4. Drink gourd and bitter gourd juice to reduce belly fat

Eating raw gourd or drinking gourd juice reduces unnecessary fat stored in your stomach. Also, if you drink bitter gourd juice then you also get benefit in this direction.

How can I reduce my tummy in 7 days?

5. Consuming honey will reduce belly fat

Eating honey is another reason for increasing obesity, the amount of sugar. You can consume honey instead of sugar.

How can I lose weight in 7 days at home?

6. Reduce belly fat with cinnamon powder

With a cinnamon powder, you can control blood sugar by adding cinnamon powder to your morning coffee or tea. It is also a good way to replace sugar.

How do I reduce my waistline?

7. Eating oranges will reduce belly fat

Eat oranges Whenever you feel hungry, you can eat an orange at that time. This will also keep the stomach full and you will not be fat.

What is the best breakfast for weight loss?

8. Reduce belly fat by eating curd

If you want to get curd thin then avoid eating unhealthy desserts and instead of curd. It has a lot of nutrition and no calories at all. Yoghurt is a storehouse of qualities. By consuming it, not only will this unnecessary fat in your body be reduced, as well as the harmful bacteria that remain in your stomach, it will also help you to show them the way out of the body.

How do you burn fat while sleeping?

9. Reduce belly fat by consuming green

Green tea is full of health benefits, if one to two cups of green tea is consumed in a day, then it helps in reducing obesity. This increases the body's metabolism and burns fat.

How can I be slim?

10. Salmon will consume fish to reduce belly fat

Salmon contains omega 3 fatty acids which are essential fats for the body and helps the body to function well. This fat keeps your stomach full throughout the day and prevents you from overeating.

Does lemon water slim you down?

11. Home remedies to reduce belly fat lemon and honey.

Lemon and honey help you in reducing your body fat, if you wake up in the morning on an empty stomach and mix lemon juice and one teaspoon of honey in warm water, then you should reduce your body fat. It helps, and it also helps you to stay fit, if you want, you can also take two hot spoons of honey mixed with two spoons of honey, this is also very beneficial for you.

Is Ginger good for weight loss?

12. Garlic and ginger gram will be used to reduce belly fat

Chewing raw garlic will reduce fat in the lower abdomen. Better if a little lemon juice is sprinkled in it. This will also reduce the stomach and blood circulation will also be good.

Include ginger in your diet because eating it reduces fat in the lower abdomen. It contains an antioxidant that prevents insulin from rising and remains under blood sugar level control.

How can I get a smaller waist fast?

13. It is also necessary to exercise

Many people who exclude exercise from their routine due to laziness, and if they have a fat problem in the lower abdomen, then it is necessary for you to exercise, with at least twenty minutes of cardio. Exercise should be done, because it increases metabolism in your body, and helps in reducing calories, which helps in reducing your body fat, that's why If possible, you must take some time in the morning for exercise, this also helps you to stay fit.

How can I lose weight in 10 days?

14. Do not stress if you want to reduce belly fat

Stress also causes a hormone called cortisol in your body, which increases the fat in your body, so if you want to keep yourself mentally and physically healthy, don't take stress, if you don't take stress then you are right. But you will take diet, take care of everything, which will not affect your health in any way, that is why you should not take stress, and this will help you to stay fit.

What are the 5 foods that burn belly fat?

• Salmon fish

• Garlic, Ginger and Gram

• Lemon and Honey

• Curd

• Oranges

• Cinnamon powder

• Low sodium in food

Yoga To Reduce Obesity

Today we are going to tell you about yoga for weight loss and to reduce obesity, you can do the following yoga asana to reduce obesity, you will definitely get the benefit of doing those asanas under all yoga Benefits have also been described along with the method.

In today's stressful lifestyle, people are suffering from many diseases and disorders. Obesity and body weight gain are the most harmful problems among all these disorders. The reason for this is that obesity itself is a problem that feasts on many diseases. Obesity can cause many diseases in the body like high cholesterol, stroke and heart attack. Along with proper diet, yoga is also very important for reducing obesity and keeping weight under control. Today we will give information about some important yoga asanas for weight loss.

Yoga To Reduce Obesity

What Is Obesity

According to the World Health Organization, the problem of obesity has doubled since 1980. The problem of obesity is a concern for health. Before sweating and going to the gym to lose weight, you have to understand that obesity is different from gaining weight. In simple words, if your body mass index (BMI) is 25 or more, it means that your body weight has increased. But if your body mass index is 30 or more, then it means that you have become obese. Both of these conditions are dangerous for health and you should take immediate measures to control your body weight.

Yoga To Reduce Obesity

Bodyweight gain and obesity are common. But to reduce obesity, not only proper catering and right lifestyle is important, but to get rid of obesity, doing yoga asana is also very important. Let us know which are the best Yogasanas for weight loss.

Yoga Natrajasana Mudra To Reduce Obesity

Natarajasana is very beneficial for calorie reduction and weight loss

Ways To Do Natarajasana

Stand upright on the ground and raise your left leg slightly backwards and hold the ankle with the left hand. Tilt the body slightly forward and place your right hand on the right knee to support the body.

While leaning forward, hold the ankle of your left foot with your left hand in such a way that the back is visible in the shape of a segment or arc.

After this, slowly bring your right hand forward and lift it upwards slightly and when you are comfortable in this posture, then remain in this posture for at least 30 seconds, but keep in mind that your left leg is absolute Should be straight.

Obesity is overcome by doing this asana many times.

Utkatasana Mudra For Weight Loss

It is an asana that is effective in weight loss. If you have gained more weight then practising this asana can control your weight.

Method Of Vigilance

Standing straight on the ground with both legs together and keep both your hands straight upwards and bring the waist and hips to the sitting position and stay there.

Shrink your hips slowly and try to be squatting and avoid bringing them back into more grooves or arc shape.

Keep both your thighs covered and try to bring them parallel to the floor while remaining in the same posture.

Stay In This Posture For 40 To 50 Seconds.

This asana is very important for weight loss. Repeat this asana several times and control your weight.

Vriksasana Mudra To Reduce Obesity

By doing this asana, obesity is reduced very fast. Although it is easy to see Mudrasana, it is difficult to practice.

Method Of Tree Administration

Stand upright on the floor and bend your left leg and keep it on the thigh of the right foot.

Keep your back and waist straight and balance the entire body weight with the right foot

Combine both hands in a posture of salutation or prayer and keep the shoulders straight as well.

Keep hands folded and keep your head also straight with the body. Now you are standing completely in Vrksasana posture.

Remain in this posture for about 20 to 30 seconds and repeat this asana many times.

If you practice Vrksasana properly daily, then your weight can be reduced very easily.

Vasisthasan To Reduce Obesity

This asana works wonderfully in weight loss. In this asana, some of Planck's postures help to reduce the body's calories. This asana also helps in making abs.

Method Of Doing Vasisthasan

Bring the body in a plank or plank posture, that is, place your palms on the floor, keep the shoulders wide and open, and keep the toes on the floor as well.

Bend your leg to the left so that the outer right side of your right foot touches the floor and place the left foot just above the right foot.

With the right hand resting on the ground, balance your weight with it and keep your left hand slowly straight up from the ground.

In this posture your shoulders and hips should be in a state of tension, ie they should be in the same line and should not be bent forward or backwards.

Remain in this posture for 40 to 50 seconds and come to normal position.

Practising this asana daily reduces obesity.

Ardhanwasan To Reduce Obesity

This asana acts more effectively on the abdomen and puts pressure, so this asana is very beneficial for weight loss. Apart from this, the muscles of abs are strengthened by practising this asana.

Mode Of Withdrawal

Sit with both legs spread straight on the floor and place your palms on the ground. After this, raise both your feet slightly above the ground and put your hands down on the knees, but keep in mind that both your hands are parallel to the ground.

When you feel comfortable in this posture, then give your knees a little space in the middle of the chest and spread your legs a little more straight from your chest.

Now you are completely in the posture of Ardhanvasan. Remain in this posture for about 30 to 40 seconds.

Practice this asana properly, this asana is very beneficial in weight loss.