190 Seconds Yoga

Do you think that you wanted to yoga, just don’t have enough time?

Do you think that doing yoga every day can make difference in your life?

Would you believe that you can do it in just 190 seconds, which can drastically improve your overall health? Yoga is a great way to reduce stress, sleep better and remove everyday aches and pains.

Why not try this only for 30 days and we promise, you will be amazed by the result. The main thing is to keep doing for a specific time every day. This way you will be more likely to be consistent with this 190 seconds yoga program.

If you’re the sort of person who doesn’t care about health, feels lethargic and comfortable with his sedentary routines, it’s time to discover the benefits of yoga. Let’s see how this works:


1. One Deep breathing
2. Nadi Shodhan Pranayama (alternate breathing) – 7 chakras (rounds)
3. Bhramari Pranayama (Humming Bee Breathing) – 3 chakras (rounds)

Deep breathing

• Sit comfortably and keep back straight.
• Place your hands on the knee in Gyan Mudra (Thumb and index finger touching at the tips)
• Take one deep breath and exhale fully. Deep breathing will make your body relaxed, as your body will get more oxygen.

Nadi shodhan pranayama (alternate breathing)

Nadi = subtle energy channel
Shodhan = purification

The breath does not pass through the Nadis so long as they are full of impurities. therefore, the Nadis should be purified. Ida, Pingala, and Sushumna are three of the most important nadis in the human body. The Nadi Shodhan pranayama also known as Anulom Vilom pranayama is a breathing technique that helps clear blocked energy channels, thus calming the mind.

How to Do?

• Sit comfortably with spine erect and shoulders relaxed.
• Keep your eyes closed.
• Place your left hand on the left knee, thumb and index finger touching at the tips.
• Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. Use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.

Close the right nostril with thumb and breathe in from the left nostril. Now without holding close the left nostril with the ring and little finger and breathe out from the right nostril by removing thumb from right nostril. Then, drawing in the air through the right nostril, slowly it should be expelled slowly through the left nostril. Now You have completed one round of Nadi Shodhan pranayama.

Please remember If the air is inhaled through the left nostril, it should be expelled through the other, and filling it through the right nostril, it should be expelled through the left nostril. Continue inhaling and exhaling from alternate nostrils until you Complete 7 such rounds. By practicing in this way, through the right and the left nostrils alternately, the whole of the collection of the Nadis of practisers becomes clean,i.e., free of impurities.

Bhramari Pranayam (Humming Bee Breathing)

Bhramari pranayama is one of the best breathing exercises to calming down the mind and It is one of the best breathing exercises to free the mind from anxiety, anger, frustration to a great extent.

In well-ventilated place Sit in the comfortable posture and keep your back, neck and head up straight, Keep your eyes closed. Gently close your ears Placing thumb fingers on your ears, and place other four fingers as shown in the picture. Breathe in making the noise like Bhringi(wasp), and expelling it slowly, making noise in the same way; this practice causes a sort of ecstasy in the minds of practisers. Breathe in again and continue the same pattern 3 times.

This 190 seconds yoga program is better for you than a lengthier session in the gym. This Program doesn’t require any special equipment, even if you don’t have the yoga mat, no problem only dedicated 190 seconds of your time, which is required.

It’s better to do simple yoga session than to do nothing at all!

you will feel energized. It will recharge your mind and body. Now, I’d like to challenge you to do it for 30 days, every day at a certain time.

What are you doing to be more active and physically fit? Please leave a comment below and remember to share this article if you find it useful. You can be the reason someone changes.

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