5 Simple Yoga Exercises: Transform Your Body with Yoga in 4 Weeks | Quick Results | Dr. Hansaji

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Did you know that your spine plays a crucial role in transforming your body? A healthy spine is the foundation of a healthy body, and our ancient yogis understood the importance of a strong and flexible spine.
In this video, we share a simple and effective formula to transform your body in just 4 weeks. We present five powerful asanas that focus on your spine, incorporating forward bends, backward bends, and spinal twists. By regularly practicing these five asanas, you'll rejuvenate your spine and enhance your overall health. However, always listen to your body and push yourself only to a comfortable level.
Let's dive into the asana sequence:
Ushtrasana (Camel Pose): Arching backward in this asana makes your spine more flexible and strengthens your core muscles. It also releases tension in the upper body, leaving you feeling vibrant and emotionally centered.
Talasana 2: This powerful standing stretch involves raising your arms and stretching your spine upward. It improves blood circulation, leading to healthier skin, better oxygen delivery to cells, and increased vitality.
Paschimottanasana: This forward bend is excellent for your spine and also stretches your hamstrings, relieving lower back tension caused by the demands of daily life.
Sarvangasana (Shoulder Stand): This unique posture, not commonly practiced in daily life, has numerous benefits, including strengthening neck and shoulder muscles, enhancing thyroid function, improving mental clarity, and reducing stress.
Suptavakrasana (Supine Twist): This asana gently twists and stretches your whole body, with a particular focus on your spine. It maintains spinal flexibility, aids digestion, and strengthens your waist.
Caring for your spine is essential for overall well-being. Regularly practicing these five asanas can boost spinal health and transform your body within just four weeks.
Take the first step on your journey to a healthier, more vibrant you. Subscribe to our channel, like this video, and share it with others who can benefit from these powerful asanas. Transform your body and experience the incredible impact of yoga on your health and well-being.
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26 сен 2024

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Комментарии : 196

@unknownentity5536 10 месяцев назад

1. Camel pose 2. Sitting forward bending. 3. Sarvangasana 4. talasana no 2 5. Supta vakrasana

@joattwal48 10 месяцев назад

I appreciate if all indian people are in the video. Mostly western people have done cosmetic surgery to look good. All the yogis showing the yoga asana here are beautiful. Thank you. Keep doing awesome work. ❤

@rajanyoga2499 10 месяцев назад

You are absolutely right 😊

@maestoso47 10 месяцев назад

These clips are all stock footage. So the people featured in them are already not your average person.

@ranjitha4564 10 месяцев назад

There is no need to belittle someone else

@auburnlavender4952 10 месяцев назад

Not as many people as you think have had cosmetic surgery in the west. The average person can not afford this. Also, certain regions in US do not have a strong cosmetic surgery culture, it depends on where you live, but most that have had cosmetic surgery are in the higher income brackets those in a mid and lower income are not able to do this. With inflation and the current economy most people are struggling to afford basic necessities especially food, while our government wastes money on war. Most of us will be aging naturally and exercising on our own to lose weight. I don't know about other western countries it varies I just don't hear about alot of people getting this surgery unless they are rich or if they had been in a terrible accident or they are about to die from being extremely unhealthy like 600+.

@melaniej.roberts206 8 месяцев назад

You are remarkably judgemental

@alizarizvi6580 3 месяца назад

For those who are confused let me tell you it really worked

@shaflaareekkara9149 10 месяцев назад

Note* I’m leaving it here for myself 1:51 , 2:52 , 4:19 , 5:39 , 7:09 D1 : done D2 : done

@deadlycombofff 9 месяцев назад

1 mnth ago😂

@aanchal2816 5 месяцев назад

Broo come back

@Person-o9h 4 месяца назад

Any results?

@deepakrajpoot3394 10 месяцев назад

A happy and advance well wishes of DHANTERAS, DIWALI , GOVARDHAN BHAIYA DOOJ for all TYI team... MAY GODDESS LUXMI FULFILL YOUR ALL MATERIALISTIC DESIRES.....

@AnilKumar-lb1wy 5 месяцев назад

Thanks a lot maa, really you are my own mother I intrested your speech so your voice is so melody and cool you have more knowledge,I leastening your speech and I learnt english❤

@shillpad9543 7 месяцев назад

Thank you Hansama for giving great benefits of specific Adana 🙏

@shamiratalwar9779 10 месяцев назад

Really good video on YOGA exercise 👍👏 & thank you for guiding all of us Hansaji 🙏

@jsvinuramram8138 10 месяцев назад

உஷ்ட்ராசனம்,பச்சிமோத்தாசனம்,சர்வாங்காசனம்,தாடாசன ம், சுப்தவக்ராசனம்.🙏

@periasamyraveendran3865 10 месяцев назад

Very useful information madam Thank you very much வாழ்த்துக்கள் வாழ்க வளமுடன்

@rajendra_K_ 8 месяцев назад

Thanks for explaining beautifully about each asanas and there benefits

@prashantdhuliya9545 10 месяцев назад

Will try all Asanas for 4 weeks. Thanks for sharing Maa

@gori_justmylifee 5 месяцев назад

Does it work?

@sinchitha1690 10 месяцев назад

Ushtrasan Pashimuttasan Sarvangasan Talasan Suktavakrasan

@richagarg990 9 месяцев назад

Thanks for sharing these Yoga Asanas ❤

@iclickster5644 10 месяцев назад

This is amazing Ma'am, thank you!

@pramilaverma2618 10 месяцев назад

Thanks a lot 🙏🏻 for your help and support

@abandighe2973 4 месяца назад

There r many exercises which cannot be done by me bcoz of L5S1 prob on back n C6 C7 prob behind my neck. Madam u shd mention in yr video as to who cannot do all d above exercises otherwise people suffering from slip disc can be on bed forever.

@rimamdas3905 10 месяцев назад

Ma'am thank you so much for your guidance ❤🙏

@BaljeetKaur-bb2wg 10 месяцев назад

Thanks for sharing your vast knowledge

@ccamol 10 месяцев назад

Good content .. as always. Thank you very much

@aasifmohammad3552 10 месяцев назад

उष्ट्रासन पद्मासन सर्वांगासन ताड़ासन सुप्त वक्रासन

@Dingani-tt3zs 4 месяца назад

I like her advice it's very important

@jaelpiotv1218 10 месяцев назад

thanks for your good informations have a blessed day

@godless_rain22 10 месяцев назад

Thank you for this offering this morning

@ankitatiwari1938 10 месяцев назад

Can you pls make a video on the best routine for night shift workers or how they can maintain their good health while working in night shifts

@theyogainstituteofficial 10 месяцев назад

Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-aPecbkf9HZk.htmlsi=KaihOgVJDk-nl8EE

@missalia1830 10 месяцев назад

Mam this asans show u for young and fit body. PlZ guide us for yoga of weak muaclea and bones people of age 50+

@manishanegi2353 4 месяца назад

Ushtrasana Paschimottanasana Sarvangasana Tadasana Supta vakrasana

@sanjuktakar631 4 месяца назад

Your videos are amazing

@Aaroh8289 5 месяцев назад

Will be doing this for four weeks and will be back after four week.

@Varsha_nithi 4 месяца назад

Already done 2 weeks sista any changes there ?

@user-tw1dm4zd7y 10 месяцев назад

Can you please make a video about a diy hack for oily acne prone skin with sensitive skin. Im so tired of it the pimples and acne the pores are not going please can u make it 🙏

@theyogainstituteofficial 10 месяцев назад

@pragyachelani1386 7 месяцев назад

Ma'am you are so great I like all your videos....meri Puri body me pain h ...me ye sb krna chahti hu ..but body itna stiff ho chuka h ki koi bi asana nhi kr pa rhi..pls suggest me what to do ...pls pls pls ...

@theyogainstituteofficial 7 месяцев назад

Namaste. Yoga offers significant benefits for enhancing both physical and mental flexibility. Feel free to reach out to us either by visiting our center or connecting with us via phone at the following numbers: Call us at - +91-22-26110506, +91-22-26103568 For more information on our offerings, you can also explore our website: theyogainstitute.org/

@pranavhirave5359 8 месяцев назад

1:14 camel pose - 1 to 2 min 2:23 paschimotanasa - 1 to 2 min 3:47 Sarvangasan - 1 to 2 min 5:10 tala san - 1 to 2 min 6:46 Suktavakrasana - 1 to 2 min

@poonamvaswani2232 8 месяцев назад

Thank you ma😊God Bless you🙏🏻

@thatinsanegirl_ 10 месяцев назад

Really appreciate ur content thanks

@yugsom7275 2 месяца назад

Not things means relation and healthy life

@2getherWeAreWAND 10 месяцев назад

Thank you so very much!!!

@2getherWeAreWAND 10 месяцев назад

I just woke up and thought about this video and I am about to do the poses! Day 1 for my journey. Thank you again.

@AnushkaBhalerao2007 4 месяца назад

Mam I'm going to turn 17 but my thighs and breast make me feel underconfidence i want to reduce and tighten it ... Can you help me out with it

@theyogainstituteofficial 4 месяца назад

Namaste. You may find this helpful. 3 simple yoga asanas to reduce thigh fat naturally ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jp8FcT9oy6Q.htmlsi=EkhEjdDzYzW4zwFV

@tiffanybittman7523 7 месяцев назад

If I could do those. It would be a challenge.

@jamafzal416 10 месяцев назад

Effective solution ❤

@avnigoel6592 9 месяцев назад

Please guide what type of daily routine a kid or a teenager should adopt.also guide which yogic activities or yoga asanas should do a kid

@theyogainstituteofficial 9 месяцев назад

Namaste, to seek a personal remedy we warmly invite you to connect with us through our personalised well-being program, Samattvam. We welcome you to visit The Yoga Institute Mumbai on Saturdays between 2 p.m. and 5:30 p.m., where you'll have the opportunity to receive valuable advice from renowned doctors, health experts, and seasoned yoga practitioners. Alternatively, you're welcome to email your details, along with your contact number, to info@theyogainstitute.org. Additionally, you can reach out to us at +91 77381 55500. Your participation is greatly appreciated.

@anushamaddula8915 10 месяцев назад

Thanks alot amma please show any exercise for heel pain

@theyogainstituteofficial 10 месяцев назад

@56-ixa-nikhitasahu98 Месяц назад

Its actually Tadasan not talasan. Anyhow, these tips are helpful.

@priyagarg5138 10 месяцев назад

Thanku ma'am for the guidance 👍

@sandeepdolly.m5764 10 месяцев назад

Thanks you so much amma

@jemininambiar5033 10 месяцев назад

Thank you so much ..mam 🙏🙏❤️

@lakhibezbaruah2472 10 месяцев назад

Thank you❤❤

@DhanashreeDoshi 10 месяцев назад

Ushtrasan Paschimmotanasa Sarvangasan Tadasan Supra Vakrasan.

@chaitalichoradiya8969 10 месяцев назад

Yoga for arthritis who can not sit down ie bed or chair yoga

@Birdofloyal0217 10 месяцев назад

Please make a video on the basis of strawberry leg😢.......

@theyogainstituteofficial 10 месяцев назад

Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.

@theyogainstituteofficial 10 месяцев назад

Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.

@theyogainstituteofficial 10 месяцев назад

Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.

@shinobukochu854 10 месяцев назад

Thank you ma'am

@studyChannel786 10 месяцев назад

This asana can grow my waight

@elva6671 10 месяцев назад

Thank you Auntie x

@savitasharma4588 2 месяца назад

Is back pain patient can do pachimotan assana

@vathsalas9365 10 месяцев назад

Thank you mam

@missalia1830 10 месяцев назад

Our life is tired. Al the time we tired.and uconciouse every time body aches like neuropathic and fibro mayalgia

@kimnguyen7499 6 месяцев назад

Thanks!

@sahenajladkasahenajladka4029 5 месяцев назад

Tx mam❤

@authenticaishika 7 месяцев назад

I have taken Yoga seriously since 21st June 2023 through the Art of Living 14-day Yoga Challenge. My present yoga routine consists of Surya Namaskar consisting of 12 rounds or 24 repetitions (12 repetitions with right leg, and 12 repetitions with left leg) for 1 week continuously. I practice Padma Sadhana designed by the Art of Living next week for 7 days continuously. Here are the top 5 easy Asanans for a quick 15-minute practice:- 1. Bhujangasana 2. Pavanmuktasana. 3. Setu Bandhasana. 4. Natrajasana. 5. Vrikshasana. I am a lazy person but I practice yoga for 30 minutes at least 2 weeks a month without any break. Guys! always remember that health is wealth.

@EunicePariyar-nb8xy 2 месяца назад

Full body tone karna ka liya kon sa yoga Assan kara

@theyogainstituteofficial 2 месяца назад

Namaste, Please try these asanas in the video

@ChitraGurjar-q6p 2 месяца назад

Namaste Hansa maa me c section mother hu 1 year pelhe c section ha tha kya me ye aasan kar sakti hu

@theyogainstituteofficial 2 месяца назад

Namaste, usually 1 year is ok to begin your practice again however its important to understand the case hence we suggest you to check with your doctor. You can also visit our Doctors at Samatvam with your last reports: Enroll here theyogainstitute.org/samattvam

@jiyarawat_03 10 месяцев назад

Please make a video how to do yog nidra

@theyogainstituteofficial 10 месяцев назад

Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.

@sushmasharma5368 8 месяцев назад

Namastay madam. I feel hard in paschiotamasan. Madam do you have online classess

@rifatzahoor5124 10 месяцев назад

Ma'am please tell me exercise about back pain ....

@adrianhempfing2042 10 месяцев назад

You will be an expert with your own body. You will know what is comfortable and painful . Some of the exercises can be modified. Sit in a chair instead of pressure on knees in bent or standing position. The others be careful try a bit and see if comfortable if you change with either straight or bent leg. Avoid any painful things. These are my opinion. I am not a doctor though

@adrianhempfing2042 10 месяцев назад

I just realised my comment was for the Knees person. I tried writing about the Back. What I said for the back was - Listen to your body . Just go as comfortable. You might want to try seated on chair or edge of western style bed. Then lean as much is comfortable, not pain. You can use pillow or blanket for support.

@theyogainstituteofficial 10 месяцев назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-TcGTt4d-lBs.htmlsi=O2dDuZlwelQuIs0A check this

@palavikanhere5950 10 месяцев назад

How many rounds to be done for each asana? Thank you so much for easy to understand explnation 😇

@theyogainstituteofficial 10 месяцев назад

Namaste, for beginners its 5 counts with 6 sec hold, and gradually increase it

@_Shruti89 10 месяцев назад

Sarvangasan

@pinkyshah6068 10 месяцев назад

I have knee problem, which of these exercises can be done by me

@adrianhempfing2042 10 месяцев назад

@MeghaSamanta-ei4es 8 месяцев назад

Please make a video on fungalacne

@theyogainstituteofficial 8 месяцев назад

Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.

@bhaktibhanushali237 10 месяцев назад

Mam pls share some tips for fatty liver

@theyogainstituteofficial 10 месяцев назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tFzZygkU9Rs.htmlsi=XMOAiMLsnn7DtsBJ check his

@Huzaifaiqbal7 10 месяцев назад

Mam my tummy is not reducing by yoga doing two months

@shivanisharma4367 10 месяцев назад

Hello mam How many repition is required for 4 weaks weight 58 waist size 35

@raghavyt8563 7 месяцев назад

I can't nothing any aasna due to spine surgery

@_Shruti89 10 месяцев назад

Paschimottanasan

@JafferShaik-g2d 7 дней назад

I don't have right hand mam can I do thus aasanas

@theyogainstituteofficial 7 дней назад

Namaste. Listen to your body and align your practice accordingly. It’s important to listen to your body

@nkrsvvn 10 месяцев назад

Mam I am not able to bend and touch feet as I have my belly fat

@adrianhempfing2042 10 месяцев назад

Just do what you can comfortably as far as you can without strain or pressure or squashing. It still helps your hips and back

@hemapatel. 10 месяцев назад

Can u suggest exercises to reduce osteopenia ?

@theyogainstituteofficial 10 месяцев назад

Namaste, practice weight-bearing yoga poses like the Warriors and Plank pose.

@susmitade5374 10 месяцев назад

I have high BP. Can I do all the asanas as prescribed here in this video?

@adrianhempfing2042 10 месяцев назад

Try to avoid your heart being lower than rest of your body, that is the inversion , up side down ones. As that causes more blood to flow down towards your heart and head. Also listen to your body. Take it slow and easy. Rest or stop when you feel your heart rate rising. These are my opinions. I'm not a doctor. But I've heard these advice. In the longer term, it might be possible to reduce your blood pressure with a mix of eastern and western medicine, light exercise, nutrition.

@susmitade5374 10 месяцев назад

Thank you very much for your advice

@food-adda1920 6 месяцев назад

Mam I am over weighted so, should I do sarvangasan? Cause I afraid to do it for injury as I am over weighted

@theyogainstituteofficial 6 месяцев назад

Namaste. Its best to Listen to your body and align your practice accordingly. It’s important to listen to your body as everybody is different

@snehalsrivastava1221 10 месяцев назад

Ma'am while in posture we should breathe or hold our breath

@theyogainstituteofficial 10 месяцев назад

Namaste, breath normally

@TheodoreQ-s6m 21 день назад

So many programs out there that promise you'll quit drinking from one day to the next and feel great for the rest of your life. Listen, Steffon Barkload's Quit Drinking Forever takes a lighter, safer approach which you decide to go with at your own pace. Best shortcut I go’ogled that only took days to rewire my brain to continually experience mental peace.

@Ninja10725 10 месяцев назад

Mam please help nerve weak nes

@theyogainstituteofficial 10 месяцев назад

Namaste, thank you for reaching out and expressing interest in the video. We'll connect with Hansa Ma to delve deeper into this and potentially explore it further.

@pinkyshah6068 10 месяцев назад

How to 1st asana,if I can sit in vajrasan due to knee problem

@adrianhempfing2042 10 месяцев назад

It might be easier sitting in a chair or edge of a western style bed to take pressure off your legs and then lean back a comfortable amount

@Style-vu1mw 6 месяцев назад

🙏🏼❤️

@samruddhis.v.5397 5 месяцев назад

TRANSFORM YOUR BODY in 4 weeks Exercise ur SPINE everyday forward, backward, upward, twist, inversion to transform ur body 1:51 1. Ustrasana/ Camal pose 2:52 2. paschimottanasana 4:19 3. Sarvangasana 5:39 4. Talasana no.2 7:09 5. Suptavakrasana

@paraggawade3231 10 месяцев назад

Hi Please Help, I want to consult one of my disease with Dr Hansaji, Is there any way I can connect to Hansaji, I am From Mumbai

@theyogainstituteofficial 10 месяцев назад

@paraggawade3231 10 месяцев назад

Thanks a ton for such a detail reply. I will surely connect@@theyogainstituteofficial

@lucypj6604 10 месяцев назад

Maam above 50 can do this

@tarunbiban6949 6 месяцев назад

lekin mam kitni der tak mujhe ek aasana hold karke rakhna hai

@theyogainstituteofficial 6 месяцев назад

Namaste, Its best to listen to your body and decide based on your body

@365tage9 6 месяцев назад

How many reps and sets for each asanas?

@theyogainstituteofficial 6 месяцев назад

Namaste. We would suggest you to plan your asanas basis your current health condition. Its important to respect your body

@shana_deviC 10 месяцев назад

Any variation for heavy-set people who are unable to perform these poses 😅

@vinu_selflove 10 месяцев назад

Can u suggest some exercises for breast enlargement please mam

@theyogainstituteofficial 10 месяцев назад

@kavyanayan 10 месяцев назад

Hello mam can one with diactasis recti do these asanas

@theyogainstituteofficial 10 месяцев назад

Namaste, If you do have diastasis and notice a bulge in certain postures, you'll want to modify those postures to avoid the bulge.

@geniusm-h8363 4 месяца назад

Mam please make a vedio on Fixing navel displacement

@theyogainstituteofficial 4 месяца назад

Namaste. Thank you for your recommendation. We will work on it.

@divyachouhan3396 4 месяца назад

For how many minutes we have to do all these poses

@theyogainstituteofficial 4 месяца назад

Namaste. Listen to your body and align your practice accordingly. It’s important to listen to your body as everybody is different and hold as much as you are able to without getting too tired

@ansarabbas7305 Месяц назад

How many times we should do these steps

@theyogainstituteofficial Месяц назад

Namaste. Listen to your body and align your practice accordingly. It’s important to listen to your body as everybody is different

@ansarabbas7305 Месяц назад

@@theyogainstituteofficial thank you😇

@alexandraknowles1356 10 месяцев назад

What sort of change?

@theyogainstituteofficial 10 месяцев назад

Namaste, it is an experience

@aliyahrashid706 10 месяцев назад

Aunty i am heading towards pinal stenosis. Can these exercises help?

@theyogainstituteofficial 10 месяцев назад

Namaste, We warmly invite you to connect with us through our personalised well-being program, Samattvam. We welcome you to visit The Yoga Institute Mumbai on Saturdays between 2 p.m. and 5:30 p.m., where you'll have the opportunity to receive valuable advice from renowned doctors, health experts, and seasoned yoga practitioners. Alternatively, you're welcome to email your details, along with your contact number, to info@theyogainstitute.org. Additionally, you can reach out to us at +91 77381 55500. Your participation is greatly appreciated.