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Eka Pada Utkatasana, also known as Half Chair Pose or Ardha Utkatasana, stretches the hamstrings, quadriceps and gluteus muscles while strengthens the legs core, ankles and foot.

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🧘‍♂️ Information:👉

1️⃣ Known as:👉 Eka Pada Utkatasana, Half Chair Pose, One Legged Chair Pose, Ardha Utkatasana, Standing Pigeon Pose, Whooping Crane Pose, Standing Figure Four Pose

2️⃣ Sanskrit name:👉 एक पाद उत्कटासन

3️⃣ IAST:👉 Eka Pāda Utkaṭāsana

4️⃣ Pronunciation:👉 eh-kuh pah-dah Oot-kah-TAHS-anah

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Standing, balance, hip-opener

7️⃣ Focus:👉 Lower body, hips, core

8️⃣ Total time:👉 30 to 60 seconds

9️⃣ Drishti:👉 Forward

🔟 Chakra:👉 Svadisthana Chakra, Muladhara Chakra

💡 Indications:👉 Circulatory, respiratory, and metabolic system, hormonal functions, legs, core muscles, nervous system

💡 Counterposes:👉 Virasana (Hero Pose), Natarajasana (Dancers Pose), Setu Bandha Sarvangasana (Bridge Pose), Uttanasana (Standing Forward Fold Pose), Padahastasana (Gorilla Pose), Utthan Pristhanasana (Runners Lunge Pose)

💡 Preparatory poses:👉 Adho Mukha Svanasana (Downward-facing Dog Pose), Tadasana (Mountain Pose), Bhujangasana (Cobra Pose), Utkatasana (Chair Pose), Anjenayasana (Crescent Lunge Pose)

💡 Follow-up poses:👉 Parivrtta Utkatasana (Revolved Chair Pose), Garudasana (Eagle Pose), Eka pada Koundinyasana I (One-Footed Pose Dedicated to the Sage Koundinya I), Parsva Bakasana (Revolved Crow Pose), Ardha Matsyendrasana (Half Lord of the Fishes pose), Malasana (Garland Pose)

💡 Contraindications:👉 Hips, knees, spinal, or ankle injuries

Brisk Walking is a good way for you to increase your activity level, or to ease yourself into a more active lifestyle. Brisk walking is a free and one of the easiest and most effective cardio workout, lose weight and get healthy.

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💡Brisk walking for 25-45 minutes daily burns a lot more calories than regular walking. You can lose up to 100 -150 kcal with just 30 minutes of brisk walking. The best part is that the more speed you gain and the longer you walk, the faster the weight loss.

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💡Guide:👉

Walk outside or on a treadmill at a brisk pace, about 2.5 to 3 miles per hour (mph), for 25 to 35 minutes.

Essential oils have a rejuvenating effect on the skin, help you relax, and have many healing properties. When it comes to making homemade beauty products, there is nothing better than using natural essential oils.

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🛢 The 10 Best Essential oils for skin care, Here are the most common essential oils for skin care:👉

1️⃣ Lavender essential oil

2️⃣ Ginger essential oil

3️⃣ Lemon essential oil

4️⃣ Vanilla essential oil

5️⃣ Sweet orange essential oil

6️⃣ Carrot seed essential oil

7️⃣ Sandalwood essential oil

8️⃣ Chamomile essential oil

9️⃣ Tea tree essential oil

🔟 Peppermint essential oil

This 12-week six-pack abs workout and diet plan for definition and core-strength can help you move towards your goals. Use these plans to build a strong and powerful six-pack abs. The key to getting ripped six-pack abs is to focus on the diet while adding multi-joint, compound movement exercises and smart cardio to your workout routine. This is the long-lost secret you must use to succeed in the quest for six-pack abs.

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💪 12 weeks six-pack abs workout schedule:👉 

1️⃣ Monday:👉 Upper Abs Workout

2️⃣ Tuesday:👉 Lower Abs Workout

3️⃣ Wednesday:👉 Upper Abs Workout

4️⃣ Thursday:👉 Lower Abs Workout

5️⃣ Friday:👉 Upper Abs Workout

6️⃣ Saturday:👉 Lower Abs Workout

7️⃣ Sunday:👉 Off day

The Upright Bike (Air Bike) is great for cardio workouts that help you burn calories faster. All you have to do is fasten your feet to the pedals of the bike and start cycling!

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💡The number of calories you can burn is a variable associated with your age, gender, weight, muscle mass and activity. In general, you can burn about 250 calories every 30 minutes at a moderate intensity and up to 380 calories per 30 minutes at a high intensity.

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💡Guide:👉

On a scale of 1 to 10, run 10 as fast as you can, stay at a pace that puts you around 4 for 25 to 30 minutes.

The 6 Week Shredded (Fat Loss) Workout and Diet Plan is designed to help you reach your fitness goals. This Six weeks Shredded (Fat Loss) program will have four days of weight training on Monday, Tuesday, Thursday and Friday, and cardio and abs training on Wednesdays and Saturdays. Sunday will rest day.

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💡Workout Schedule:👉

1️⃣ Monday:👉 Weight training (Shoulders, Triceps + Upper Abs)

2️⃣ Tuesday:👉 Weight training (Chest, Upper Back + Lower Abs)

3️⃣ Wednesday:👉 Cardio and abs (Cardio + Upper Abs)

4️⃣ Thursday:👉 Weight training (Lat, Mid Back, Biceps + Lower Abs)

5️⃣ Friday:👉 Weight training (Quads, Hamstrings, Calves + Upper Abs)

6️⃣ Saturday:👉 Cardio and abs (Cardio + Lower Abs)

7️⃣ Sunday:👉 Rest day (Off day)

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💡Diet Schedule:👉

1️⃣ Monday:👉 High protein and low carb

2️⃣ Tuesday:👉 High protein and low carb

3️⃣ Wednesday:👉 High protein and low carb

4️⃣ Thursday:👉 High protein and low carb

5️⃣ Friday:👉 High protein and low carb

6️⃣ Saturday:👉 High protein and low carb

7️⃣ Sunday:👉 High carb and moderate protein

The Parivrtta Surya Yantrasana, also known as Seated Compass Pose or Sundial Pose, stretches your shoulders, arms, wrists, legs, and enhances your arm strength. This is a challenging pose that is an excellent shoulder opener. Due to the complexity of the pose, it is usually performed only by advanced yogis and is beneficial for those who wish to open their hips.

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🧘‍♂️ Information:👉

1️⃣ Known as:👉 Parivrtta Surya Yantrasana, Surya Yantrasana, Seated Compass Pose, Sundial Pose, Revolved Sundial Pose

2️⃣ Sanskrit name:👉 परिव्रत सूर्य यंत्रासन

3️⃣ IAST:👉 Parivrtta Sūrya Yantrāsana

4️⃣ Pronunciation:👉 Par-ee-vrt-tah SUR-yuH Yan-truh-AHS-anah

5️⃣ Type:👉 Sitting, twist, side-bend, hip opener

6️⃣ Level:👉 Advanced

7️⃣ Focus:👉 Arms, shoulders, neck, middle back, core, hips, hamstrings, pelvic, and psoas muscles

8️⃣ Total time:👉 15 to 30 seconds

9️⃣ Drishti:👉 Toward the sky and over the upraised arm

🔟 Chakra:👉 Manipura Chakra, Swadisthana Chakra, Muladhara Chakra

💡 Indications:👉 Respiratory system, abdominal organs, liver and kidneys, digestion, hamstrings, pelvic muscles, spinal column

💡 Preparatory poses:👉 Janu Sirsasana (Head-to-knee Pose), Uttanasana (Standing Forward Bend Pose), Prasarita Padottanasana (Wide Legged Forward Bend Pose), Uttana Pristhasana (Lizard Pose), Tri Pada Adho Mukha Svanasana (Three Legged Downward Facing Dog Pose)

💡 Follow-up poses:👉 Parivrtta Janu Sirsasana (Revolved Head To Knee Forward Bend Pose)

💡 Contraindications:👉 Back, groin, shoulder, or hamstring injuries, slipped disc or sciatica, during pregnancy and in postnatal stages women

The Viparita Virabhadrasana, also known as Reverse Warrior Pose, stretches your groins, hips, obliques, and opens your heart and throat chakras. The expert believes that practicing this pose can release tension in the muscles around the ribs to create a deeper, freer breath. It energizes the body and improves self-esteem and perseverance.

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🧘‍♂️ Information:👉

1️⃣ Known as:👉 Viparita Virabhadrasana, Reverse Warrior Pose, Urdhva Virabhadrasana, Peaceful Warrior Pose

2️⃣ Sanskrit name:👉 विपरीत वीरभद्रासन

3️⃣ IAST:👉 Viparīta Vīrabhadrāsana

4️⃣ Pronunciation:👉 VIP-uh-REE-tuh veer-uh-buh-DRAHS-uh-nuh

5️⃣ Type:👉 Standing, back-band, side-bending, balance

6️⃣ Level:👉 Beginner

7️⃣ Focus:👉 Neck, shoulder, knees, hip flexors, pelvic muscles, thighs, glutes, hamstring, lower back

8️⃣ Total time:👉 30 to 60 seconds

9️⃣ Drishti:👉 Urdhva or Antara Drishti (up to the sky)

🔟 Chakra:👉 Manipura Chakra, Swadisthana Chakra, Muladhara Chakra

💡 Indications:👉 Respiration, stress, anxiety, depression, cortisol

💡 Counterposes:👉 Utthita Parsvakonasana (Extended Side Angle Pose), Prosarita Padotanasana (Wide-legged Forward Fold Pose), Uttanasana (Standing Forward Fold Pose)

💡 Preparatory poses:👉 Virabhadrasana II (Warrior Pose II), Utthita Parsvakonasana (Extended Side Angle Pose), Parivrtta Janu Sirsasana (Revolved Head-to-knee Pose)

💡 Follow-up pose:👉 Utthita Trikonasana (Extended Triangle Pose), Parivrtta Surya Yantrasana (Seated Compass Pose), Anjaneyasana (Monkey Lunge Pose)

💡 Contraindications:👉 High blood pressure or low blood pressure, vertigo, dizziness, migraine, or headache, diarrhea, knee arthritis, cervical spondylitis, slip disc, disc bulge, herniated disc