20 min Men’s Yoga Challenge

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June 21st is Yoga Day. Many people still have notion that yoga is for girls or we can’t develop strength using yoga.

Yoga build internal strength, extends willpower and calms the mind.

Regular Yoga practice ensures we get rid of bad eating habits, addictions and health ailments automatically.

Just follow the below 20 minute routine for 3 months and you will notice a sea change in all spheres of life. The below routine is for beginners to add both strength, flexibility and introduction to meditation.

There some rules for this challenge
– Every single day practice at same time for 3 months
– Except 1st and last, every exercise to be done twice with hold for at least 10, preferably 20 seconds
– Missing twice in a row is like losing the challenge
– No more than 3 misses overall

Routine:
1. Surya Namaskar – start with 6 rounds
http://fitvi.com/2014/01/02/science-of-surya-namaskar-part-1-basic-stances/

2. Virabhadrasana/Vrikasana
virabhadrasana

https://en.wikipedia.org/wiki/Vriksasana

3. Utthita Parsvakonasana

http://www.yogajournal.com/pose/extended-side-angle-pose/

4. Utthita Hasta Padangusthasana
padangusthasana

5. Uttanasana
uttanasana
https://en.wikipedia.org/wiki/Uttanasana

6. Kurmasana/Badda Konasana
www.youtube.com/watch?v=_-6r0KKehts

https://en.wikipedia.org/wiki/Kurmasana

220px-Baddha_Koṇāsana-bound_angle

https://en.wikipedia.org/wiki/Baddha_Ko%E1%B9%87%C4%81sana

7. Pashimottanasana/
www.youtube.com/watch?v=PZOINB1t4J4
paschimottanasana

8. Janu Sirsasana
www.youtube.com/watch?v=XtWoBu_V-Zg
janusirsasana

9. Naukasana – Hold for a minute atleast
naukasana

10. Nadi Shodhana Pranayama – http://fitvi.com/2014/11/04/stress-relief-cleanse-nerves-reenergise-part-1/

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