In some parts you might already be facing the winter-bliss, while enjoying this season here are a few tips and yoga poses that can help you manage your body and health better.

## How does yoga help in the winter season?
- Keeping the body warm
- Shielding you from common cold & flu
- Keeping you out of the gloomy blues
- Fat burn and posture improvement

## Yoga poses for the winter season
- Trikonasana
- Bhujangasana
- Paschimottanasana
- Sarvangasana
- Dhanurasana
- Shalabhasana
- Sun salutation

## Breathing practices for the winter season
- Kapalbhati
- Surya bhedi Pranayama
- Bhastrika

General

Here are a few tips and yoga poses that can help you manage your body and health better in winter.

Yoga for Winter

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

Our ancient heritage has given us the priceless gift of yoga. A person's mind, body, and soul can be controlled via the skill of yoga practice. It combines mental and physical skills to create a tranquil body and mind. Yoga is the best lifestyle habit to develop to survive this pandemic age. It keeps you at ease while managing your tension and worry. It also benefits improving muscular tone, flexibility, and strength.

## Importance Of Yoga: You Must Know About It

Yoga is a way of life that strives for a healthy mind in a healthy body;  an ancient spiritual, intellectual, and physical discipline. With time, individuals have learned about the advantages of yoga. Practicing Yoga gives the body a cosmic energy boost. It is an exercise that engages the body and the mind in addition to helping you lose weight and build muscle.

It promotes: 
Detoxification of the body and mind, which is especially crucial for youngsters 
Removal of mental and emotional barriers
Concentration and attention
Absolute harmony and balance in the body
Increasing one's strength
Parasympathetic nervous system stimulation to reduce stress and tension in the body

## What Are The Benefits Of Yoga?

Yoga integrates physical positions, or asanas, with the mindfulness advantages of meditation. Yoga asanas like these are made to assist your muscles and bones to be stronger and more aligned, which helps to release tension in your body and mind. A disciplined yoga practice can aid in the development of muscle and significantly raise metabolism, and deep, full breathing improves circulation while also assisting the metabolism in maintaining a healthy rate.

__Below mentioned are the numerous benefits of yoga you must know:__
- Keep illnesses at bay
- Enhances posture
- Develops muscular strength
- Aids in bringing down blood sugar
- Boosts confidence
- Promotes blood flow
- Improves flexibility
- Speeds up metabolism

## Benefits Of Yoga For Students

Students today have a lot on their plates between college examinations, part-time jobs, family obligations, and increased competitiveness. Yoga is one technique that many students find to better balance the stresses of their hectic schedules. Here are the benefits of yoga for kids.

## Reduce And Get Rid Of Stress

It could be beneficial to take a few minutes each day to breathe deeply to reduce and eliminate stress. Due to the high level of stress that college students experience, stress reduction is the most common reason that people start yoga lessons.

## Build Core Stability

Flexibility is one of yoga's biggest advantages; it will aid in boosting strength and stamina in other athletic endeavors. Yoga is excellent for building core strength. 

## Boost Your Concentration

Yoga helps to calm the mind, which can help you focus whether reading, studying, or listening to lectures. College students can benefit from the breathing exercises used in yoga.

## Enhance Your Posture

Another way yoga can help college students is by improving posture because they spend so much time each day sitting in class, then studying or working while standing up.

## Boosts Confidence

Yoga can help with stress reduction and confidence building to help clear your mind and provide a sense of calm. Lots of students discover that practicing yoga improves their ability to manage their emotions and deal with unpleasant situations.

## 10 Benefits Of Yoga

Yoga may assist you in achieving all of your goals, whether they be to be at peace, lose weight, or build a strong and flexible body. Yoga can both help you avoid illness and recover from it. Ten of the numerous advantages of practicing yoga are listed below:

## Improves Posture

Poor posture can lead to degenerative arthritis of the spine as well as back, neck, and other muscle and joint issues. Yoga is a great way to correct posture issues and stop these issues from occurring.

## Increases Energy

Continually juggling many tasks while rushing through chores can be very draining. Everyday yoga practice for a short period maintains you energized and youthful.

## Enhances Insight

Your intuitive abilities can be enhanced by practicing yoga and meditation. The advantages of yoga will become more prominent as you practice more consistently.

## Stimulates The Flow Of Blood

Blood circulation is increased through yoga. Your cells perform better as a result of yoga because it increases oxygenation in your body. Twisting positions are supposed to push venous blood out of internal organs and, once the twist is relaxed, allow oxygenated blood to flow in.

## Enhances Immunity

While breathing exercises and meditation reduce stress and boost the immune system, yoga poses build muscles and massage internal organs.

## Elevates The Heart Rate

Yoga practice has been shown to reduce resting heart rate, boost endurance, and increase maximum oxygen uptake during exercise. According to one study, people who were simply taught pranayama were able to exercise more vigorously while using less oxygen.

## Increases Your Flexibility

One of the most apparent advantages of yoga is increased flexibility. The misalignment of the thigh and shin bones caused by tight hips can strain the knee joint. Furthermore, rigidity in the muscles and connective tissues, including the ligaments and fascia, can lead to bad posture.

## Aids In Weight Loss

Yoga practice regularly is very beneficial for weight loss. Practicing yoga seems to make us more attuned to our bodies' requirements. This aids in controlling our calorie intake and weight.

## Increases Muscular Strength

Strong muscles shield us from ailments like arthritis and back discomfort and assist elderly people to avoid falls. And you combine strength with flexibility when you practice yoga.

## Reduces Stress

Daily yoga practice for a few minutes can be a wonderful approach to relieve stress in the body and the mind. Meditation and yoga poses are two incredibly powerful ways to reduce stress and anxiety.

## How Can You Start Learning Yoga With Sarva Yoga?

You can learn yoga from the comfort of your own home with the best yoga instructors, thanks to Sarva's trainers, who are masters of the ancient Yoga Sutras, contemporary human anatomy, and the psychological and spiritual processes of the mind. With a combined experience of more than 150 years, they are nothing short of professional. Just a few easy steps will allow you to enjoy all these advantages:

1. Select your fitness objective. 
2. To schedule your trial, fill out a brief form.
3. Finish the Personalized Yoga trial. Tell our professionals about all your issues and receive counseling at the beginning of the class
4. Find a plan that suits your needs and buy it.
5. Join SARVA to begin your journey.

__Few Words From Sarva__

In addition to creating a varied community of yogis with instructors educated in Rishikesh, the world's center for yoga, Sarva is on a mission to connect 7 billion breaths with yoga. You are free to select your chosen exercise method, level of difficulty, meditation style, ideal meditation time, and health objective. There is no such thing as too much when Sarva gives you a choice, regardless of whether you are a complete beginner or an experienced yogi.


Learn about the benefits of yoga from Sarva Yoga specialists and yoga researchers, as well as how to get started quickly.
