Aerial Yoga comprises basic to advanced postures which can be performed in a partial or fully suspended manner. A fabulous break from the floor!

## Benefits of Aerial Yoga
- Engage attention and focus
- Improves fine and gross motor skills
- Decompresses tight joints
- Improves flexibility
- Release happy hormones
- Improves mood
- Release stress
- Better blood flow

Watch our Video on Aerial Yoga | Malaika's Favourite Yoga Routine
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## Who can do Aerial Yoga
Anyone with an adventurous spirit and those who are looking for a change.

## Who should avoid Aerial Yoga
Anyone who suffers from chronic joint pain, migraine, epilepsy; pregnant women.

General

Aerial Yoga comprises basic to advanced postures which can be performed in partial or fully suspended manners.

Aerial Yoga

An athletic mind and body need movement and stability with correct postures and positions, and what better way to do it, when there is Yoga with us. Yoga is not just for the people who are yogis, it is for everyone who wishes to have an athletic body and with our recommended postures, you can awaken the desired athlete in you. We have come up with an exciting challenge that will make you aware of how these yoga postures can enhance your capacity and increase your strength.

## THE ATHLETIC AUGUST CHALLENGE:

The purpose of the athletic august challenge is to stabilize the body, strengthen the muscles, improve your focus, improve your sleep pattern, help you in healthy recovery and boost your flexibility. Your challenge here is to get the correct postures and practice them each day with determination and perseverance.  

## Here’s how you should attempt these postures step-by-step:

### WARRIOR 3 & WATERFALL WARRIOR
The warrior series is performed to bring strength to the legs and stability to the body. It makes the body more grounded & rooted. The postures are essential for the union of body, mind & soul. Pick up the two postures from the series - warrior 3 & waterfall warrior and follow the process step- by step.

__Warrior 3:__ This posture helps in the stabilization of the body. A balancing pose that requires complete awareness and good strength in calf muscles & toes.

__How to perform?__

__Perform this posture in 3 simple steps :__
1. Begin with standing in Samasthiti (equal standing) position.
2. With inhalation, take the left foot back with a 3 ft gap between both feet. (Left foot 🦶 turned a little inside)
3. Keeping the knees straight, exhale and bend forward half from the hips and shift the body weight over the right (front) leg.
4. Now with inhalation, slowly lift the back leg and keep the upper body and left leg in one line parallel to the ground.
5. Repeat the exact another side

__Levels: __
- For Beginners - You can keep the knees bent and arms wide open. Palms on the floor, hold your waist. Holding for 10-15 secs.
- For Intermediate - Proper pose by holding for 15-20 secs.
- For Advance - Proper pose by holding for 15-20 secs.

__The second posture for you to attempt is:__
__Waterfall warrior:__ This particular pose is to check the patience and tolerance level of the one who is practicing it. Staying/ holding it for a longer duration is tough and challenging. It's a perfect combination of strength & flexibility. As you go down, it's challenging to reach the floor with your forehead.

*Please avoid if you have back/ knee pain.

__How to perform?__

__Follow the steps below :__
1. Start standing with legs 3-4 feet apart.
2. Exhale, turn the right foot and the upper body (shoulders) to the right. Left foot little bit inside @45° angle. Keep both the heels in one line.
3. Interlock both the palms behind the lower back with a long inhale.
4. Now with exhale, slowly bend the right knee to 90° and bend forward with the upper body (besides the thigh, not over it).
5. Keep the fingers interlocked behind and with inhale raise the arms behind. It will help the person to lean more down.
6. Repeat the exact for another side

__Levels:__
- For Beginners - Go halfway down (shoulders beside knee). Hold for 10 secs.
- For Intermediate - Forehead near ankle by holding for 15 secs.
- For Advance - Proper pose by holding for 20 secs

__*Warning:__ Be extremely careful & cautious while making the members attempt the Challenges and Novelty factors mentioned above.

Yoga is not just for the people who are yogis, it is for everyone who wishes to have an athletic body and with our recommended postures, you can awaken the desired athlete in you.

Athletic August Challenge

Bhujangasana, or cobra posture, is a relaxing backbend performed while lying face down that opens the chest and warms and strengthens the spine. The shoulder and abdomen are stretched, and the vertebral column is strengthened. Discover more about Bhujangasana by reading the full article.

## What is Cobra Pose?

Bhujangasana, which means "cobra pose" in Sanskrit, is made up of the words "bhujanga," which means "cobra," and "asana," which means "posture." In hatha yoga and contemporary yoga exercises, it is a reclined back-bending asana. It is usually performed at steps 8 and 20 of the Surya Namaskar cycle of asanas. Despite being categorized as a beginner's posture, Cobra is actually excellent for yogis of all levels and not just suitable but also very effective.

## How To Do Cobra Pose (Bhujangasana)?

## Low Cobra

The Low Cobra position, which is commonly performed with bent arms, emphasizes strengthening the shoulder and the lower back. Here's how to go about it:

1. Lay on your stomach, extend your legs and place your forehead on the ground. 
2. Put your elbows close to your sides and place your hands flat on the ground directly beneath your shoulders.
3. The thighs to the toes of your legs should be firm. When you press your feet firmly into the mat, your kneecaps will lift off the floor.
4. Your neck should remain neutral, and you should keep your eyes on the ground in front of you.
5. As you exhale, bring your forehead to the mat. 
6. Follow the steps above on your subsequent inhale.

## Full Cobra

Poorna Bhunjangasana, also known as Full Cobra Pose, focuses on maintaining a flexible and healthy spine. All the organs connected to the Swadhisthana, Manipura, Anahata, and Vishuddhi chakras are strongly impacted by this asana on a pranic level. The steps are as follows:

1. Take a deep breath and reach the Cobra position. Breathe normally a few times while maintaining the position.
2. Breathe out, bend your knees, and lift your feet.
3. Try to touch the soles of the feet to the back of the head by extending the head, neck, and shoulders a bit further back.
4. Hold the position in its final state as long as it is comfortable. 
5. Exhale and lower the feet to the starting position. Spend some time in Bhujangasana to unwind.
6. Release the position, relax, and tilt your head to one side while keeping your arms by your sides.

## Benefits of Cobra Pose

## May Reduce Symptoms Of Depression

Any blockage in one of the seven energy centers, or chakras, can cause stagnation, which can exacerbate a number of physical and spiritual illnesses. Conversely, when chakras are open and balanced, energy flows easily through the body and mind, alleviating any symptoms of depression. With the help of this pose, the Kundalini chakra, which is thought to be curled up at the base of the spine, can be awakened.

## Help To Relieve Lower Back Pain

The upper body muscles are prone to stiffening from our contemporary lifestyles, but Bhujangasana helps to strengthen them. Your back muscles benefit from this as well, becoming stronger and more physically capable. It improves posture and helps you stop bending down your upper back.

## Boost Your Self-Esteem

You can improve your mood and relax your mind by including the Cobra pose in your everyday practice. It aids in coping with issues related to stress, depression, and exhaustion.

## May Reduce Inflammation 

Chronic illnesses including various arthritic ailments frequently produce inflammation as a side effect. Cobra pose routinely brings about a significant reduction in inflammation.

## Could Help You Sleep Better 

According to observational studies, the Cobra stance is an energetic posture that can revitalize the body in a number of ways if done regularly. People's sleep quality was found to increase after practicing the Cobra Pose every day.

## Could Enhance Posture

Our posture frequently deteriorates since so many of us sit at our desks all day at work or stare down at our phones. Cobra Pose can be used as a preventative measure for issues like sagging shoulders and forward-facing head posture.

## Cobra Pose Modifications 

### Use A Prop

We advise beginning your practice of this asana with the aid of support if you are just a beginner. For added support, place a towel or blanket folded in half under your hips or wrists.

### Your Forearms Should Be On The Floor 

Most beginners can begin with their forearms on the ground. Your forearms should be supporting your chest as you lie on your stomach. While lifting your chest and maintaining your back arched, press down into your forearms.

### Start Doing In A Plank Position

For a deeper stretch put your hands on the floor on either side of your chest while you lay on your stomach for a deeper stretch. The tops of your feet and your pubic bone should be pressed firmly into the ground as you elevate your toes. Lifting your chest off the floor while taking a breath, move through the cobra pose.

## Cobra Pose: Safety and Precautions You Must Follow

There are a few considerations to make while performing the Cobra stance in order to do it correctly, efficiently, and effectively:

1. Avoid maintaining a rigid body while performing the position.
2. If you have a back, arm, or shoulder injury, you shouldn't perform the Cobra Pose.
3. Relax the position to lower yourself slightly if your lower back starts to hurt, or release down to rest on your forearms.
4. If your lower back starts to hurt, release down to rest on your forearms or adjust the stance so you are a little bit lower.
5. Women who are pregnant shouldn't do it.
6. If you have intestinal herpes, peptic ulcer, hyperthyroidism, or hernia, speak with a yoga expert first.
7. During the Cobra stance, your buttocks will naturally tense up, so keep them loose.
8. Do not come down abruptly after releasing the posture. Reposition your body slowly into the starting position.

### Conclusion

Bhujangasana is a potent yoga pose that specifically targets the abdomen to burn belly fat. Your energy chakras are aligned, and it provides psychological, spiritual, and physical advantages that improve your physical and mental health as a whole. Regularly perform this workout at home to keep a variety of health issues at bay.


The Cobra Pose is a great way to start your yoga practice. This is a beginner version of the pose that is still beneficial for your body. Read more here.

Cobra Pose (Bhujangasana): Benefits, Modification & How to do

Chair yoga is a technique that adapts yoga chair poses to be performed while seated in a chair. It not only offers the same health benefits as regular yoga, such as relief from stress, discomfort, and fatigue, but it can also help with balance, joint lubrication, and even age-related conditions like menopause and arthritis. Anyone who wishes to benefit from yoga and may (or may not) have mobility issues can practice yoga chair poses.

## Chair Yoga Poses for Seniors: Reduce Pain and Improve Health

While being active can help you avoid age-related problems, older people are more likely to suffer from strains, sprains, and joint pain. Yoga, however, offers exercises for every ability level, and chair yoga is one of them. Without having to worry about their age, older adults can easily make use of chair yoga's advantages.

- Flexibility gain
- Lessens pain and improves pain management techniques
- Reduces stress and promotes better sleep
- Aids balance and coordination

## The Yoga Benefit: Exploring Chair Yoga

Modified yoga poses while seated in a chair are known as "chair yoga," in general. Even if you're restricted to a chair, you may perform various stretches, bends, twists, and other exercises. The type of chair you use is not significant since chair yoga is all about the ability to adapt. 

Make sure your butt is firmly planted in the seat to begin each new stance. Wheeled chairs are not recommended because they are unstable, but practically any other chair will work.

## Easy Chair Yoga Practice for Beginners

## Cat-Cow Pose

This is the easiest chair yoga pose for beginners. Take a deep breath in and raise your back to face the ceiling. Pulling your stomach in and rounding your back as you exhale through your spine. To relieve tension in your neck and back, perform this motion five times.

## Sun Salutation Arms

Breathe deeply as you raise your arms with your palms facing upward while sitting tall. The arms should drift back down to your sides as you exhale. Repeat the same five times in a row. It also eases stress in the neck and shoulders while lengthening the spine.

## Eagle Arms

Extend your arms to the sides. Next, cross one arm over the other at shoulder height in front of you. Twist your arms such that your palms are touching while bending your elbows. Repeat with the opposing arm on top after releasing the hold after five breaths. With this motion, shoulder pain will vanish. 

## Wrist Stretch

Stretch your left arm out and, using your right hand, move the fingertips of your left arm upward and toward the top of the arm. Now, flex the wrist toward the wrist in a downward motion. Put your other hand up and repeat. With both arms out in front of you, quickly move your wrists up and down and side to side. By strengthening the wrists and releasing forearm strain, this chair yoga poses for beginners is beneficial.

## 5 Chair Yoga Moves For Easy Weight Loss You Must Try

## Downward Dog

Place the chair in front of you directly, at a distance equal to the length of your upper torso, after standing up from it. The chair's back should be facing you. Now, stand up straight, take a deep breath, and bend down by placing your palms on the chair's backrest. Hold this posture for five seconds. Do this three to five times.

## Cobra Pose

Put both of your palms on the chair's seat while standing upright and facing it. As much as you are able, now move your legs backward to get your body into a perfectly straight line. Stretch out while looking up. Stretch again after returning to your starting posture. Repeat all the steps five times in total.

## Eagle Pose

First, take a comfortable seat on the chair, cross your left leg over your right, and strike the position of the eagle. Bend while standing in the Tadasana position, lift the left leg, roll it over the right leg, and repeat. Likewise, encircle your hands. For this, bend the left elbow toward the right. Then create a fist while bending the elbows. Continue to hold your breath while in this position. Return to your regular position after a little interval.

## Vertical Posture

Sit upright in the chair for this asana. Take deep breaths and raise both hands. Bring the hands down while exhaling after holding this position for a moment. Perform this yoga ten to fifteen times.

## Spinal Twist

Maintain a straight spine and shoulders while sitting in the chair. Now, with your right arm at the back of the chair and your left arm resting on the right armrest, turn to your right. Keep still for five seconds. Return to your starting posture and repeat the exercise on your left side. Each side should be repeated five times.

## The Best Chair Yoga Moves for Back Pain Relief

Chair yoga helps with strengthening and stretching. In addition to easing back pain, performing yoga chair poses may also strengthen the core, ease joint discomfort, improve balance, and lessen stress. Chair yoga, which involves performing yoga chair poses, is an excellent option for senior folks, obese individuals, those suffering from neurological conditions, and those with inadequate flexibility or strength. 

Of the above-mentioned yoga chair poses, the best yoga chair poses for back pain relief are:

- Downward Dog
- Cat-Cow
- Sun Salutation Arms
- Spinal Twist
- Vertical Posture

## Fun And Easy Chair Yoga Poses For Kids 

To help students make meaningful connections with their learning, teachers can incorporate yoga chair poses for children into their curricula in a variety of ways. Kids can engage in these yoga chair poses to revitalise their bodies and minds for learning or to stretch their bodies after prolonged sitting. Here is a list of the basic chair yoga positions that children can practice during movement breaks in the classroom or at home:

- Eagle Pose
- Cat-Cow
- Downward Dog
- Cobra Pose

## Chair Yoga Poses That Anyone Can Practice

Without worrying about your degree of physical fitness, shape, or mobility issues, chair yoga can help you practice all types of asana. Here are the few most effective yet easiest chair yoga poses that anyone can practice:

- Cat-Cow Pose
- Sun Salutation Arms
- Eagle Arms
- Wrist Stretch
- Downward Dog
- Cobra Pose
- Vertical Posture
- Spinal Twist

__Few Words From Sarva__

Chair yoga is an easy but fulfilling yoga practice. All the health advantages of regular yoga are provided by chair yoga. In almost any location where there is a chair, chair yoga can be practised. Chair yoga can enhance your flexibility, focus, and strength while minimising joint pain, lowering stress, and enhancing your mood.


Chair yoga is a type of yoga that can be performed while sitting in a chair. All you need for it is yourself and a chair!