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That's a great goal! Even a short 10-minute yoga session can be beneficial for weight loss by boosting your metabolism and engaging different muscle groups. Here's a simple routine you can follow:
Warm-up (1 minute)
Gentle neck rolls: Slowly drop your right ear to your right shoulder, then your chin to your chest, then your left ear to your left shoulder, and finally your head back. Repeat 2-3 times in each direction.
Shoulder rolls: Inhale as you bring your shoulders up towards your ears, exhale as you roll them back and down. Repeat 3-5 times in each direction.
Yoga Poses (8 minutes)
Hold each pose for about 30-60 seconds, breathing deeply throughout.
Sun Salutation (Surya Namaskar) - Half Round (2 minutes): This sequence warms up the whole body.
Mountain Pose (Tadasana): Stand tall with feet together, arms by your sides.
Raised Arms Pose (Urdhva Hastasana): Inhale, sweep arms overhead, palms facing each other.
Standing Forward Bend (Uttanasana): Exhale, hinge at the hips, bringing hands towards feet (bend knees if needed).
Half Forward Fold (Ardha Uttanasana): Inhale, lift chest, looking forward, spine straight.
Plank Pose (Phalakasana): Exhale, step back to plank position (like the top of a push-up).
Knees-Chest-Chin (Ashtanga Namaskara) or Modified Chaturanga: Lower knees to the floor, then chest and chin. Alternatively, for a stronger flow, lower halfway down in a push-up (Chaturanga).
Cobra Pose (Bhujangasana) or Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, lift chest and head. For Cobra, keep hips on the floor. For Upward Dog, thighs are lifted.
Downward-Facing Dog (Adho Mukha Svanasana): Exhale, lift hips up and back, forming an inverted V-shape. Hold here for a breath.
Step or jump back to Half Forward Fold (Ardha Uttanasana). Inhale, lift chest.
Standing Forward Bend (Uttanasana): Exhale, fold forward.
Raised Arms Pose (Urdhva Hastasana): Inhale, rise back up, sweeping arms overhead.
Mountain Pose (Tadasana): Exhale, bring arms back to your sides.
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আমাদের ভিডিও দেখার জন্য আপনাকে অভিনন্দন আপনি চাইলে এরকম ভিডিও পেতে আমাদের ইউটিউব চ্যানেলটি সাবস্ক্রাইব করে রাখতে পারেন
2 Minutes Solution পক্ষ থেকে আপনাদের প্রতি কৃতজ্ঞতা এবং ভালোবাসা
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male এর অর্থ কি httpswww.youtube.comwatchv=nnhXDtUs4JE
৫০০ লিটার পানির ট্যাংকের দাম httpswww.youtube.comwatchv=h7iPKjAYEoE
=== Chapters ===
000 Introduction
010 পার্ট ১
035 পার্ট ২
একটি মন্তব্য পোস্ট করুন