How to quickly fall asleep in 5 easy steps

Sleeplessness is a major health problem in America with 30 to 35% have brief symptoms of insomnia and 10% suffering chronically.

Many people get addicted to sleeping-pills and alcohol to induce themselves to sleep which poses more health problems. Follows these 5 natural tips to fall asleep in a jiffy.

#1 Meditation - Meditation takes away the restlessness and the worries from our mind which are a major source of insomnia. Try meditating for 20 minutes everyday to see the resus.

#2 A warm cup of milk - Studies show milk contains an amino acid called tryptophan, and melatonin, a hormone that regulates the sleep-wake cycle. Having a warm cup of milk an hour before bedtime helps in drifting off to sleep more easily.

#3 Avoid caffeine after 12 PM - Excess caffeine increases irritability and triggers the sleepless cycle again. One key remedy to ease or cure insomnia is to limit or stop caffeine intake after 12.00 p.m. As a healthier alternative, I switched to herbal teas like chamomile or peppermint.

#4 Practice Yoga - Yoga not only releases Endorphins - the happy hormone, but also acts as a pain reliever and takes away the restlessness and stress from the body.

#5 Turn off your gadgets - Gadgets, especially smartphones, emit a blue light that disturbs our sleep cycles and make it harder to fall asleep in the night.

  How to quickly fall asleep in 5 easy steps -Slide Show

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The secret ways to beat a common cold without pills

Amazing alternative therapies to get relief from coldDo you...

Amazing alternative therapies to get relief from cold

Do you dread the season changes that bring along a host of infections and the loathed common cold? What if we told you that there are some unusual ways to beat the cold instead of popping the pill?

ASAPScience recommends these easy yet fun ways to beat your cold.

1) Eat an Anti-Inflammatory diet - It slows down the movement of chemical compound Neutrophil, which helps in preventing congestion in the lungs.

2) Feed a cold.Starve a fever - This adage is not entirely true as you need to eat  nutritious food both during a fever and a cold. It increases your immunity by increasing gamma interferon.

3) Eat fruits - Not just oranges but apples and other fruits also supply you with Vitamin C that helps fight off the cold and lead a generally better life.

4) Eat Garlic - Garlic can be useful not only to scare away vampires but to ward off your cold too because of its antibacterial and antioxidant properties.

Try these fun ways to beat cold along with being active. Trick your mind into believing you are perfectly fine and you won’t even realie when the cold leaves you.

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Twist your way into a healthier life with Kati Chakra Asana...

Twist your way into a healthier life with Kati Chakra Asana

Kati Chakra asana literally means to rotate the waist. But this simple Yoga pose has many hidden benefits that are not visible to the naked eye.

#1 The Step-by-Step Guide - 

It is important to listen to your body while doing any Yoga pose and it holds true for this pose too. Keep your movements slow and graceful. Make sure you do not jerk your body or you might end up injuring yourself. If you align your movements with your breaths then you will reap more benefits.

#2 Strong Abs - Since the pose works on the abdominal muscles of the body, this pose is really efficient in making the abdomen strong and reducing belly fat.

#3 Good for the spine - Working desk-jobs and having a sedentary lifestyle wrecks havoc on our joints and spine. Many people suffer from curvature of the spine (Scoliosis), Spondylosis and other back problems. All of which can be taken care of by practicing Yoga and Kati Chakra Asana in particular. It massages the muscles of the back and the spinal joints to relieve tension and pressure to keep stress away.

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Yoga with a twist

Our body is intricately connected through different bones and muscles. Sometimes we need to do specific exercises to work on specific areas but there are certain Yoga poses that are so versatile that they work both on the upper and lower body simulatenly.

One of these poses is Kati Chakra Asana, or the Standing Twist exercise. Imagine of Elvis Presley were a Yogi, this pose would have been his favourite.

#1 The Step-by-Step Guide -

• Stand tall and erect with your feet together
• As you breathe in, stretch your hands to the front, palms facing each other, parallel to the ground.
• Are your palms at shoulder-width distance from each other?
• Exhale and gently twist from the waist to the right and look back over the right shoulder.Tip from Sri Sri Yoga experts: Keep your feet glued in their place – this gives you a better twist!
• Checkpoint: Are your palms at shoulder-width distance from each other?
• Exhale and gently twist from the waist to the right and look back over the right shoulder.

#2 The benefits - Kati Chakra asana is a dynamic pose with myriad of benefits. Some that are tangible and some that work through the deep layers of the body.

• It helps in proper spine alignment and improves flexibility in the back. This happens because the rotating motion contracts and stretches the muscles of the back and releases tension and stiffness.
• It relieves constipation. Sounds weird but it is true. It is best to practice this pose in the early morning hours to get relief from constipation.
• It is good for arms and legs.

It is great for diabetics. Diabetes often gets worse with a sedentary lifestyle and Kati Chakra Asana can be a great tool to keep weight in check and flush toxins out. Something that all people suffering from diabetes need to do.

Yoga with a twist - Slideshow

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The only guide you need if you want to get started with Sun Salutation.

I once saw my sister-in-law’s yogi girlfriend and the way she bent all her joints to touch weird extremities and decided to never pull off such strange yoga poses. That was before I came to know about the benefits of Sun Salutation.  

After that I tried getting my inspiration from various yoga video and magazines but had my head all muddled up till I found this definitive guide that made me understand and practice the sequence really easily.

#1 Prayer Pose -  This pose resembles a praying human, as it requires us to join our palms in the praying position in front of our chest and keep our feet flat together on the mat.

#2 Raised Arms Pose - In this pose we lift our arms up and stretch the whole body.  It is essential to keep the biceps close to our ears and keep the gaze up towards the sky.

#3 Hand to Foot Pose - This pose entails us to bend forward and try to touch our feet. This pose is very extremely beneficial to our spine and blood circulation. This pose is also not advisable for people with spinal problems.

#4 Equestrian pose - This low lunge yoga pose will make you feel as if you are riding a horse, as is suggestive of its name. The back knee rests on the ground and the head and gaze are lifted. The other leg is situated ahead in between the two feet in a 90 degree angle.

#5 Stick pose - If you thought that yoga could never give you a good cardiovascular workout, try out the Dandasana. This is yoga’s very own plank routine that strengthens both the spine and the muscles.

#6 Eight Points Salute -  In this pose gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward and rest your chest and chin on the floor. Raise your posterior slightly.

#7 Cobra Pose - Snakes do not have to be scary, especially when they are on the yoga mat. This yoga pose resembles a serpent in a hissing position and give us a good massage to our spines along with increasing mobility in the back.

#8 Mountain Pose - Also known as the downward dog position, the mountain pose requires us to breathe out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/\) posture.

#9 Equestrian pose - Then you very gentle step up to the front of the yoga mat and breathe in to bring the right foot in between the two hands that are resting on the floor.

#10 Hand to Foot Pose - Breathing out keep the left foot forward, and keep the palms on the floor.

#11 Raised Arms Pose - Breathe in and gently roll your spine up each vertebra at a time. This pose is extremely beneficial for the lungs and opens up the Heart Chakra.  

#12 Palm Tree Pose  - Also known as Tadasana, this pose resembles a tall palm tree that is erect. This is the last pose of Sun Salutations and invigorates the whole body with new energy.

The only guide you need if you want to get started with Sun Salutation. -Slide Show

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The Art and Joy of Mindful Cooking When was the last time you...

Try these Ayurvedic Cooking Tips For A Week And Be Twice As Healthy

Food has an amazing way to heal our bodies and mind. Try these subtle art of cooking for a week and see the difference yourself.

#1 Know the Food Types

All food is fuel but not all food is beneficial for our bodies. Yoga, does not dissect food into proteins, carbohydrates or fats, instead it classifies them according to the effect they have on the body and mind, into three types – satva, rajas and tamas.

• Satvic Food is the best type of food. It is clean, lean and keeps you feeling fresh. It includes lots of fresh fruits, vegetables and milk. Try this yum Satvic Yogi Bowl for dinner. We know you won’t reach for the bag of chips later
• Rajasic food is usually very tasty but it usually ends up making people feel restless later on. Things to avoid are Tea, coffee, onion, garlic, chillies and alcohol.
• Tamasic food is food that causes inertia. It literally does not have any life force or Prana in it. Stale food, reheated food, canned food and non vegetarian foods are the main examples of food to avoid
  

#2 Timing Matters

We all are guilty of skipping meals when the deadline keeps looming over our head, but this habit does so much harm that no matter how much you compensate for it with healthy food it has serious health effects on us.

#3 Do not Super Size

In every fast food chain, one is given the option to SuperSize their meals for a few dollars but these few dollars can cost a lot in the long run. According to Ayurveda, one should eat the amount of food that would easily accommodate in their both the palms. Overindulging leads to lethargy while under eating will not provide enough nourishment.

#4 Watch Your Mind While You Cook

We are what we eat. And we eat what we are. Yes, our mind and vibrations affect our food in more ways than one. The energy in the food cooked by someone while he/she was angry will definitely be lower than that of someone who cooked it with a feeling of love, contentment and gratitude. Listening to some soothing music or chanting while cooking and eating can help retain the Prana (life force energy) in the food.

Try these Ayurvedic Cooking Tips For A Week And Be Twice As Healthy - Slideshow

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10 secret ways Yoga changes your life for the better

Yoga is very much a part of the mainstream culture as much as any form of exercise. However, Yoga is more than just an exercise. It’s benefits go beyond the realm of the body and mind to create a positive life and environment.

 1) Holistic Fitness - True health comes from not only being physically fit, but also mentally and emotionally balanced. Yoga postures, pranayama (breathing techniques) and meditation are a holistic fitness package. By synchronizing the breath with the body, Yoga brings your attention into the present  moment. At the end of a Yoga session, you should expect to feel refreshed on all levels.

 2) Weight Loss - Besides being a form of exercise, yoga also calms down the mind and impulsive tendencies, which leads to an enhanced ability to slow down and make healthier decisions when it comes to food.

Sun Salutations, when practiced daily, are one of the best yogic tools for managing weight, as they work every part of the body while increasing the heart rate.

 3) Stress Relief -  Yoga links our body to our mind with the help of the breath. When we take the time, even just five minutes, to focus our attention on the way our body feels, the content of our mind, and the quality of our breath, we enter into the present moment, which is a constant source of peace.

 4) Inner Peace - Peace is a state of being that can be cultivated with the help of Yoga. Yoga is one of the best ways to calm a disturbed mind and bring ourselves to a place of peace.

And the best part is, you don’t have to pay for plane ticket! Practicing yoga is like taking yourself on a small holiday every day of the week. The more you practice and connect with your feelings of inner peace, the more your daily routine will seem as fun as a vacation.

 5) Improved Immunity - Disharmony in the mind can manifest as an ailment in the body (think irritable bowel syndrome). Yoga massages the internal organs, strengthens muscles, and increases blood circulation, all of which detoxify the body.

Yoga also increases circulation of the lymphatic system (lymph is a clear, watery fluid that moves bacteria and viruses out of the body). Breathing techniques and meditation also release stress and improve immunity.

 6) Increases Awareness - A restless mind is not exactly a peaceful or an efficient mind. When our mind is restless we miss out on the present moment, which is where all the magic is. When practicing yoga, because our attention is focused on the most present parts of yourself (our body and breath), we can create a state of increased awareness, which brings the mind to the present moment, where it can stay happy and focused.

 7) Better Relationships - Yoga can even help improve your relationship with your spouse, parents, friends and loved ones. Human relationships are many a time based on feelings and when our feelings are a little off the balance or when we feel a little downtown in our vibrations, our relationships also end to suffer.  

Yoga and meditation help to maintain a balance between our emotions and the way we act out and extend our ability to listen, be attentive, and have compassion.

 8) Increased Energy - We live in a fast-paced world that places increasing demands on our mental and physical energy, not to mention to constant flow of information available at our fingertips on our phones and computers. A few minutes of yoga everyday provides the secret to feeling fresh and energetic even after a long day. The breath is naturally energizing, as it oxygenates the blood and brain. Taking just a few minutes to move your body can wake you up and even kick your caffeine habit!

 9) Better Flexibility and Posture - Bad Posture is one of the modern day diseases brought on by the onslaught of technology and a sedentary lifestyle.  regular yoga practice stretches and tones the muscles and helps improve posture. Yoga brings mental awareness to the body, which can lead to an increased awareness of posture throughout the day.

10) Increases Intuition - When we practice yoga, we activate and communicate with all the parts of our body, creating coherence in our brain and integration in our entire system. This increases our intuitive ability in a way that allows us to effortlessly realize what decisions are best to make.

10 secret ways Yoga changes your life for the better

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Unique ways to beat the common cold

Are you resembling Rudolph, the red nosed reindeer, since you caught the cold? Does your body will like it has gone on a shut-down? Does your voice sound like the funny cartoon characters on TV because of your congested nose?  These are just a few visible signs of the common cold.  Instead of popping a pain-killer here are some uncommon tips to beat it.

1) Meditate

You might be wondering that how can you meditate with a stuffed nose. But meditation has great healing properties that can strengthen your immune system. It acts as first aid to your immunity which is attacked by antigens during an infection. It also helps increases your energy levels when illness saps it away.

2) Try Pranayama & Yoga

The ancient knowledge of Yoga is naturally ingrained in all of us.  If you see little kids sleeping you will notice that their positions and hand gestures are very similar to Yoga postures and mudras. During a cold practice Agni Mudra and Vayu Mudra as they increase the heat in your body providing much needed relief.

Agni Mudra is done by folding the ring finger to the base of the thumb and pressing it with the thumb at the medial phalange while leaving the other three fingers straight.

Vayu mudra is done by letting the index finger touch the mound of the thumb and letting your thumb touch the medial phalange of your index finger while leaving the other three fingers straight. Repeat each pranayama for 3 minutes, at least 3 to 4 times a day.

3) Heal with Sound

Listening to even the slightest sound might irritate us while we are unwell but certain sounds have the vibrations to heal.  Sounds created by Sanskrit chanting produces positive vibrations and help you slip into a deep state of rest. Author Helen Lavretsky, a professor of psychiatry at UCLA, believes that sound has interesting implications for treating chronic stress and memory problems.

4) Believe That Nothing Is Wrong With You

The Daily Beast reported that playing a virtual-reality game eases pain in burn patients by as much as 50 percent, more than drugs alone Refuse to give up to illness. Rather than surrendering to the cold and slumping down on your bed hit the yoga mat. It might be difficult in the beginning, but our mind is more powerful than we think. The way you have faith in the doctors and medicines to heal you, have faith in your body and mind to heal itself.

Unique ways to beat the common cold -  Slide Show

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How to Start Studying and Stop StressingWe all have struggled...

Sun Salutation - 1 Yoga sequence - Countless benefitsSun...

Sun Salutation - 1 Yoga sequence - Countless benefits Sun...

5 reasons why Sun Salutation is the best exercise regime Sun...

Unique ways to beat the common cold

4 powerful ways to reduce workplace stress

We all have faced stress at work sometime or the other, but this phenomenon is becoming more common these days affecting people chronically.  Stress, if not managed well, can manifest through both emotional as well as physical ailments.

Practice these powerful techniques so that you can sail through stressful situations with confidence.

1) Learn to relax

Our body is in sync with the nature and needs to recharge accordingly.

Go to bed early   and get adequate amount of sleep to recharge your body’s cells.

Besides adequate sleep, practice meditation to give a break to your mind from the chaos of the workplace. Try these free guided meditations to get started.

2) Take short breaks

Sitting long hours in front of the computer can be detrimental both for the mind and the body.

Get up and take regular breaks, even if it is to the water cooler.  Try this for a few days and you might be surprised to see that you are less stressed than before.

3) Check your diet

We are all guilty of skipping our meals  or binging on something unhealthy when we are busy at work.  This deprives us of energy and affects our concentration and productivity.

Following the three ‘Whats’ of a healthy diet will take you a long way in keeping you healthy, focused and energized:

#1 What time to eat?

#2 What type of food to eat?

#3 What amount of food to eat?

4) Stretch

Time health says, “ Physical activity promotes healthy brain functions needed to properly regulate emotions and behavior.”   Even if you miss your morning exercise routine, we have got you covered with these easy office yoga routines.

We cannot avoid work, but we surely can steer clear from  the unnecessary stress that comes along with it. Try to inculcate these simple habits into your daily office routine and see the change for yourself.

Workplace stress occurs when the mind has too much to do and very little capacity to handle it. This generally shows up as anger, resentment, poor eating habits and low productivity. You cannot eliminate tough situations at work but you can definitely learn how to deal with these challenges without losing your mind.

Slide Show -  

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4 amazing thing everybody needs to know about meditation

May be the only good thing about the increase in stress levels all across the globe is the raising awareness about meditation. It is not just some health-fad anymore as more and more people are embracing this ancient stress busting technique.

1) Finding the calm in a storm

The average human being spends 46.9% of their waking hours thinking about something or the other. That is a lot of time. A research by the University of Waterloo reported that meditation helped decrease mind-wandering related to the future thoughts.

2) Master your mind for happiness and productivity

Sadness is not really a very productive trait. Even a small boost in happiness increases productivity by 12 percent.  

The Harvard Business Review reports that our ability to resist an impulse determines our success in learning a new behavior or changing an old habit. It’s probably the single most important skill for our growth and development.

As it turns out, that’s one of the things meditation teaches us.

3) Train your mind to focus effortlessly

Our mind needs breaks too, just like our body. However very few people realise and do not know the process to dump the mental garbage they go on carrying around.  Some people tend to think even in their sleep. This takes away the sharpness of our brain and we fail to focus on more important works at hand. But only a few minutes of meditation a day can deal with all of this. It is like flossing, only for your mind.

A 2012 UCLA study showed that people who meditate exhibit higher levels of gyrification — the so-called folding of the cerebral cortex as a result of growth — which, in turn, may allow the brain to process information faster. Scientists suspect that gyrification is responsible for making the brain better at processing information, making decisions, forming memories and improving attention.

4) Make better decisions

When stress is high in our system, there is impairment in our minds regarding the division of attention, decision-making, working memory, and multitasking — all of which we need to be productive in life and to have more balance.

This Wharton article claims that meditation can help glean out the negative emotions and thoughts in the process of decision making.

Slideshow

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Simple things that can make you incredibly happy

I did the unthinkable during an office party recently. I played with bubbles. I was the only adult in the kid’s section. Yes, I looked silly and out of place but it was also the most happiest I had been in the past few months. Who knew a couple of bubbles is all that it takes to get me happy. My husband gestured me to move on and I left with a bigger smile than I had come to the party with.

Later, that night as I was looking at the pictures, my attention went to this sweet looking boy who inadvertently came in my bubble picture frame. The happiness on his face exuded an innocence that no other adult had. Even though he was not chasing the bubbles like the other kids, the mere sight of this magical activity filled every part of his being. That’s when I realised, we have been doing it all wrong. The greatness of life that we are chasing is here in this child’s smile. A simple soap bubble.  

Simplicity is great and if we can just try and to be more attuned to this secret then our lives would be nothing less than great.

1) Be With Nature

Often times, in the hustle and bustle of life, we forget about the trees, the bees and the flowers that we walk by so frequently (and forgetfully). Just being in nature with your attention open to whatever you see can be healing and inspiring.  The more closer we are to nature we do our stressed souls a huge favour.

2) Meditate

One of the biggest myth is that meditation is complicated, whereas it is the most  simplest thing to do. World humanitarian and spiritual leader, Sri Sri Ravi shankar calls it “the art of doing nothing”   It is a simple act, which can take 15-20 minutes of your time, that delivers big results. When the mind is clear, there is a great difference in our perception, in our happiness and in our quality of life. When I started meditating, it didn’t take long to notice that I was calmer and more at ease, even with what would otherwise be nerve-wracking situations.

3) Do An Act Of Service

What seems small to us could be great to another person. You could surprise someone for their birthday, contribute to your favorite humanitarian project, spend an hour or two a week volunteering with the elderly or teaching your language to immigrants.

4) Smile

Smiling is effortless then why not do it more? Smiling can actually create feelings of happiness within and in your surroundings. In studies, people that were told to smile actually reported feeling happier. Similarly, people who made faces of anger, sadness and fear actually produced those same physical reactions. So I invite you to show the world your beautiful smile and make yours and someone else’s day simply great!

The next time you feel like life is really dragging you down and in no mood for any pep-talks just do these simple things and be assured things will start transforming for the better instantly.

Slideshow

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Unique ways to beat the common cold

Are you resembling Rudolph, the red nosed reindeer, since you caught the cold? Does your body will like it has gone on a shut-down? Does your voice sound like the funny cartoon characters on TV because of your congested nose?  These are just a few visible signs of the common cold.  Instead of popping a pain-killer here are some uncommon tips to beat it.

1) Meditate

You might be wondering that how can you meditate with a stuffed nose. But meditation has great healing properties that can strengthen your immune system. It acts as first aid to your immunity which is attacked by antigens during an infection. It also helps increases your energy levels when illness saps it away.

2) Try Pranayama & Yoga

The ancient knowledge of Yoga is naturally ingrained in all of us.  If you see little kids sleeping you will notice that their positions and hand gestures are very similar to Yoga postures and mudras. During a cold practice Agni Mudra and Vayu Mudra as they increase the heat in your body providing much needed relief.

Agni Mudra is done by folding the ring finger to the base of the thumb and pressing it with the thumb at the medial phalange while leaving the other three fingers straight.

Vayu mudra is done by letting the index finger touch the mound of the thumb and letting your thumb touch the medial phalange of your index finger while leaving the other three fingers straight. Repeat each pranayama for 3 minutes, at least 3 to 4 times a day.

3) Heal with Sound

Listening to even the slightest sound might irritate us while we are unwell but certain sounds have the vibrations to heal.  Sounds created by Sanskrit chanting produces positive vibrations and help you slip into a deep state of rest.  Author Helen Lavretsky, a professor of psychiatry at UCLA, believes that sound has interesting implications for treating chronic stress and memory problems.

4) Believe That Nothing Is Wrong With You

The Daily Beast reported that playing a virtual-reality game eases pain in burn patients by as much as 50 percent, more than drugs alone Refuse to give up to illness. Rather than surrendering to the cold and slumping down on your bed hit the yoga mat. It might be difficult in the beginning, but our mind is more powerful than we think. The way you have faith in the doctors and medicines to heal you, have faith in your body and mind to heal itself.

We all have suffered from the common cold both in our childhood and in our adult life. The occurrence of the common cold is so regular that people have just accepted it as a part of life and mindlessly pop pills without introspecting about the more deeper cause.

According to Ayurveda, the common cold attacks our body when the elements of our body go out of balance. This flu season, keep the kleenex aside and try out these natural remedies to ward of the common cold.

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The Amazing Benefits of Sun salutations We all know the...

The Amazing Benefits of Sun salutations

We all know the benefits of Yoga, but do you know the benefits of this specific yoga routine - the Sun Salutation? Radiate through your day with this set of 12 yoga asanas. 

 If you are just starting out then this is the perfect guide to help you get your asanas correct.

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Amazing Ways Sun Salutation Changes Your Life

Tomorrow morning, instead of starting your day with a screen, roll out your yoga mat and do a few minutes of nature’s energy boosters - Sun Salutations!

Sun Salutations are a yoga routine consisting of twelve asanas that has amazing benefits to transform your body, mind and spirit.

5 Reasons You’ll Want to Do Them Every Day

Increases intuition - The seat of intuition is located in our solar plexus and when one practices Sun Salutations,this solar plexus expands. This helps in achieving increased mental clarity, heightened intuition, and a tranquil emotional state. 

Aids Weight Loss - Sun Salutations are an excellent way to do cardio workouts. When you are struggling to go to the gym or the park to workout, The Daily Mail UK recommends to do a simple yoga pose instead.  Even if you do this yoga routine for 10 mins, you will achieve a considerable heart rate similar to that of a cardiovascular workout. 

Improves blood circulation - Since the Sun Salutations consists of 12 yoga poses it helps in stretching out a lot of muscles in the body which in turn improves blood circulation. Yoga experts at Sati Dynamic say that, “all cells receive an increased nutritional blood flow, which improves and regenerates them. The heart is positively stimulated, with less effort than in the traditional gymnastics exercises.” 

Supports Emotional well being -Yoga Blogger Nina says that , “poses that are linked together with the breath can energize your emotional body and can help lift you out of lethargy, depression, or sadness.”  If you are confused about the asanas, just follow this simple guide to get your postures correct.

Massages internal organs - Since the sun salutations aid blood circulation, this in turn helps joint lubrication and maintenance of our internal organs. There are very few exercises that help vitalize our internal organs and Sun Salutations is one of them. 

Sun salutations can seem a little bit daunting in the beginning, especially if you have had no yoga experience before. But once you start this practice, it would be very hard to stop and the effort will just vanish away. Go a step further and make this a daily habit and see the transformation for yourself.

Benefits of Sun Salutation. by Slidely Slideshow

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