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how to reduce fat through yoga a regular
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yoga practice can help you lose weight
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and reduce overall body fat
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many asanas or poses can help strengthen
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muscles which will in turn help burn
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excess fat
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in addition practicing more active and
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intense flowing yoga Styles such as
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Ashtanga jibimathi or banyasa can
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contribute to fat burning and increased
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endurance
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however yoga must be combined with a
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sensible diet and other cardiovascular
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exercise to effectively reduce body fat
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in addition to providing other health
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benefits such as lower blood pressure
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and stress relief
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practicing yoga for fat reduction
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use a different routine each time
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sequencing or putting together asanas
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poses that make up a solid yoga practice
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can be one of the most difficult parts
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of practicing yoga set a different
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sequence of poses for yourself every
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session this will keep your muscles from
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adapting and help you get the most fat
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reduction benefits if you like start
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your practice with a short meditation or
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chanting exercise to calm your mind and
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Center your thoughts follow your warm-up
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of sun salutations with a pose or two
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from each of the four types of asanas
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the four types of asanas are standing
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poses inversions back bends and forward
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bends you can then end with corpse pose
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which is called savasana in Sanskrit
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consider having a mixture of easy and
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difficult sessions as well as short and
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long practice times consider varying how
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long you hold each pose you may want to
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flow through asanas one day while
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holding them for 30 seconds to a minute
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on other days this can help challenge
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your muscles if you like start your
1:36
practice with a short meditation or
1:37
chanting exercise to calm your mind and
1:39
Center your thoughts follow your warm-up
1:41
of sun salutations with a pose or two
1:43
for from each of the four types of
1:44
asanas the four types of asanas are
1:47
standing poses inversions back bends and
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forward bins you can then end with
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corpse pose which is called savasana in
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Sanskrit consider having a mixture of
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easy and difficult sessions as well as
1:57
short and long practice tines consider
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varying how long you hold each pose you
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may want to flow through asanas one day
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while holding them for 30 seconds to a
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minute on other days this can help
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challenge your muscles
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warm up with sun salutation dot if
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you're practicing vigorous yoga to
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reduce fat it is important to warm up
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your body viewing a few rounds of sun
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salutations which are called Surya
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namaskar in Sanskrit can effectively
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prepare your muscles and mind to
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practice yoga while helping your body
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reduce fat there are three different
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variations of sun salutations do two to
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three rounds of sun salutations to warm
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up this can engage and condition your
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muscles may help ensure a safe and more
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pliable practice and could minimize your
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overall body fat add a sun salutation
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between different poses to incorporate
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more flow and challenge into your mind
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and body there are three different
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variations of sun salutations do two to
2:49
three rounds of sun salutations to warm
2:51
up this can engage and condition your
2:53
muscles may help ensure a safe and more
2:55
pliable practice and could minimize your
2:57
overall body fat add a sun salutation
2:59
between different poses to incorporate
3:01
more flow and challenge into your mind
3:03
and body
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incorporate different poses you do not
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have to be able to do every yoga Asana
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or pose in existence to have an
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effective daily practice or to build
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muscle and lose fat incorporating and
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mastering different poses can help you
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put together a daily practice which
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won't get boring or routine and may help
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you lose fat make sure to start with
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easier asanas and move on to more
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difficult poses as you master basic ones
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do asanas from each type of pose in the
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following order standing poses
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inversions back bends and forward bends
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s equals reference Aria label equals
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linked to reference 12 greater than add
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a twisting pose to neutralize and
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stretch your spine between back bends
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and forward bends if you like add
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standing poses that engage leg butt and
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back muscles such as tree pose or the
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Warrior series as you progress you can
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incorporate more challenging standing
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poses such as extended triangle pose and
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revolved triangle pose add inversions
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that engage your arm back and abdominal
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muscles including handstand you can
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practice handstand on a wall until you
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have enough strength to hold yourself up
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gradually add forearm balance and
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headstand and as your practice improves
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add back arm and leg strengthening back
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bends including Locust pose Cobra pose
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bridge pose work up to bowel pose and
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full wheel or upward bow add a Twist if
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you need a balance between back bends
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and forward bends twists can get quite
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deep try mastering bar at badges twist
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before moving on to more difficult
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asanas such as half lord of the fish's
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pose add leg butt and back strengthening
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forward bends such as seated forward
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bend feet of the knee pose or Star pose
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and hold them each for eight to ten
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balanced breaths finish active practice
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with closing postures such as supported
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shoulder stand fish pose and legs up the
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wall pose these poses engage the muscles
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of your arms back abdominals and legs
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but also calm your mind and your
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practice in Corpse pose and enjoy the
4:49
benefits of your yoga session make sure
4:51
to start with easier asanas and move on
4:53
to more difficult poses as you master
4:55
basic ones do Awesomeness from each type
4:57
of pose in the following order standing
4:59
poses inversions back bends and forward
5:01
bends add a twisting pose to neutralize
5:04
and stretch your spine between back bins
5:06
and forward bends if you like add
5:08
standing poses that engage leg butt and
5:10
back muscles such as tree pose or the
5:12
Warrior series as you progress you can
5:15
incorporate more challenging standing
5:16
poses such as extended triangle pose and
5:19
revolved triangle pose add inversions
5:21
that engage your arm back and abdominal
5:23
muscles including handstand you can
5:25
practice handstand on a wall until you
5:27
have enough strength to hold yourself up
5:29
gradually add forearm balance and
5:31
headstand as your practice improves add
5:33
back arm and leg strengthening back
5:35
bends including Locust pose Cobra pose
5:37
bridge pose work up to Val pose and full
5:40
wheel or upward bow add a Twist if you
5:42
need a balance between back bends and
5:44
forward bends twists can get quite deep
5:46
try mastering bar advantages twist
5:48
before moving on to more difficult
5:50
asanas such as half lord of the fish's
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pose add leg butt and back strengthening
5:55
forward bends such as seated forward
5:56
bend feet of the knee pose or Star pose
5:58
and hold them each for 8 to 10 balanced
6:00
breaths finish active practice with
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closing postures such as supported
6:04
shoulder stand fish pose and legs up the
6:06
wall pose these poses engage the muscles
6:09
of your arms back abdominals and legs
6:11
but also calm your mind in your practice
6:12
in Corpse pose and enjoy the benefits of
6:15
your yoga session
6:18
lengthen the time of your practice try
6:20
extending the duration of your practice
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by holding each pose a bit longer adding
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additional asanas and flowing seamlessly
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between the poses
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add new and more challenging poses as
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you are able many yoga classes are
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between 60 and 90 minutes so you could
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set your practice around that length or
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attend a class at a studio
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many yoga classes are between 60 and 90
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minutes so you could set your practice
6:45
around that length or attend a class at
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a studio
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intensify your practice you may want to
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increase the intensity of your practice
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to help build strength burn calories and
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reduce fat
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this can be done easily by holding each
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Asana for different period And by
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challenging yourself with more difficult
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asanas
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for example poses that involve lunges or
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squats can be taken a bit lower you can
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increase the speed of transitions
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between asanas to create more intensity
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adding a sun salutation or Vinyasa
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between poses can help torch calories
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and fat you can also integrate more
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challenging poses
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for example you may want to try tripod
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headstand instead of regular headstand
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increase the frequency of your practice
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one of the best ways to deepen your yoga
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practice and burn calories and fat is to
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increase the number of days you practice
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you can safely build up to five to seven
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days per week
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consider making yoga part of your daily
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routine or mix it up with other types of
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exercise for maximum benefit
7:55
consider making yoga part of your daily
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routine or mix it up with other types of
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exercise for maximum benefit
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boost your metabolism with yajik
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breathing yajik breathing or pranayama
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is one of the core skills of any yoga
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practice focusing on your breathing can
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deepen your Asana practice tune you into
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your own body and boost your metabolism
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pranayama can help your body distribute
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oxygen to your body the goal is to
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breathe deeply by inhaling and exhaling
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completely and in a balanced manner
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through your nose for example you would
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inhale for four breaths whole for two
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counts and then exhale completely for
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four breaths you can vary the counts
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according to your abilities you want to
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get the most out of your yajik breathing
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so sit upright with your shoulders back
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and refrain from slouching breathe
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slowly and evenly by focusing from your
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stomach pulling in your belly to expand
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your lungs and rib cage you can also try
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a form of breathing called UJ in
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Sanskrit which can help you flow through
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your practice more effectively you do
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uji by inhaling and exhaling evenly
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through your nose and making a slight
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sound like the sea when you breathe
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