LotusSeal Yoga

Hip mobility is crucial for various reasons.
🔹It enhances your range of motion, allowing you to move more freely and efficiently. 🔹Good hip mobility can contribute to proper posture, reduced risk of injuries, and improved athletic performance. 🔹Additionally, maintaining hip mobility supports comfortable daily activities and can alleviate discomfort caused by issues like lower back pain.

The drills which I have shown in video are really very effective for hip mobility and these are my daily stretches to release the tension around hips.
I have shown you around 10 drills choose whichever works for your body.

Wish you a happy and safe practice.

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Stay Strong,
Sunitha

The hamstrings are a group of three muscles located at the back of the thigh. These muscles play a crucial role in various functions related to movement and stability of the lower body. Some of their key importance includes:

1. **Hip Extension**: The hamstrings are responsible for extending the hip joint, which is essential for activities like running, walking, and jumping.

2. **Knee Flexion**: They are responsible for bending the knee, allowing us to perform movements like walking, running, and squatting.

3. **Stability**: The hamstrings contribute to the stability of both the hip and knee joints, helping to prevent injuries and providing support during various movements.

4. **Posture**: These muscles help maintain proper posture, especially during activities that involve bending forward or sitting.

5. **Athletic Performance**: Strong and flexible hamstrings are crucial for athletic performance in sports like sprinting, jumping, and kicking.

6. **Injury Prevention**: Keeping the hamstrings strong and flexible can reduce the risk of strains, tears, and other injuries related to the lower body.

It's important to maintain a balanced exercise routine that includes strengthening and stretching the hamstrings to ensure their optimal function and reduce the risk of potential issues. If you have specific concerns about your hamstrings, it's best to consult with a fitness trainer or healthcare professional for personalized guidance.

Each of the video which I have shown here can be done slowly with deep breaths and can hold each asanas for 5-10 breaths.

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Stay Strong,
Sunitha

Spine and Shoulders are most stressful areas of body due to sedentary life. Working, studying, carrying kids, doing a lot of chores all of these adds a lot of stress in upper body especially on shoulders.
It’s very important to release the stress on daily basis so that we can avoid long standing spine or neck issues.

I have shown you very basic stretches which can be included in your practice with or without yoga mat. I love to practice these in mornings as I feel free in upper body and I can do more work.
Try to include these movements and let me know in comments how it goes with your spine and shoulders.

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Stay Strong,
Sunitha

Unlock your upper back with these simple asana variations which I shown in video.

These variations will help to open up the upper back and thus you will free in shoulders and upper spine. These also help in getting a better posture and releases the tension in neck, shoulders and arms.
Do try each of them for 5-10 breaths or counts. Include these exercises in between your regular practice.

Comment for any questions.

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Stay Strong,
Sunitha

Here is Kandarasana aka bridge pose variations to strengthen the pelvic floor.....
💥Like any other muscles in human body, pelvic floor muscles can also get stronger with the right exercise and it is very important for both men and woman.
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Benefits of pelvic floor strengthening-
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1️⃣ Helps to recover quickly after childbirth or after any gynaecological surgery.
2️⃣ Control over bladder and bowel moments. Thus prevents accidentally leaking from your bladder and bowel.
3️⃣ Improves the sexual sensation and or****ic potential.
4️⃣ Increases social confidence and quality of life.
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- Start with the knees bent for 5-10 rounds.
- Once you are comfortable try straightening the knees and include more repetition.
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Do this for every alternate day and check the difference in your personal life in few weeks.

Hamstrings are one of the huge muscle groups in our body. It’s one of the main stability muscles to improve body functioning as it avoid falls or lower body joints.

🔆Benefits of Strengthening hamstrings- Reduces backpain Improves posture Better stability while walking, running or trekking Provides better shape to legs by improving healthy muscles in legs Reduces knee and ankle pain Helps in better load bearing Better in handling fall or twist in ankle joint Improves overall leg strength

From youth to all age group I would recommend everyone to work on hamstrings strengthening to gain the above benefits.
Try these strengthening exercises shown in video most of them are the variations of bridge. These will definitely help you gain the benefits I have mentioned above.
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Stay Strong,
Sunitha

How do we avoid knee pain?
Strengthening and stretching glutes, thighs and calf muscles, working on right posture, avoiding excess running, trekking or cycling. These are easy external ways to protect knees and to avoid knee pain.
Having sufficient water and nutrients, lubricating the joints with oil are the best way to maintain the functional health of joints.
Knee movements which I have shown in video helps to maintain the functional health of knee joint. Start the by 1 round with 10counts and gradually increase the reps and counts.
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Stay Strong,
Sunitha

The common question I get from new mothers is:❓Can I start with group yoga class it’s been 4/6/8months I have given birth?
Ladies,
We need to understand postpartum body is completely different and we need to treat it with care. It doesn’t matter 4 or 6months postpartum you are, always start with functional core rehab. Find a postnatal trainer who can help you through this journey.
🌸 Start with Rehab first train later to get these benefits and to understand your body better in connection with breathe.
🌿 Handle pelvic floor dysfunctions
🌿 Cure Constipation
🌿 Heal Diastatis Recti
🌿 Overcome back pain
🌿 Get rid of urine leak when sneeze, jump, cough or laugh loud
🌿 Gain Good posture and Body confidence
🌿 Eliminate mummy pouch
Before you think of attending a group session of yoga or any form of training ask yourself these questions.
1. Can my core and pelvic floor handle it?
2. Do I feel something is falling forward towards my mummy pouch?
3. Can I breathe comfortably?
4. Can I maintain right form throughout workout?
5. Can I stay without leak during workout?
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Be free to DM or comment below for any questions regarding this post🧡.
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Stay Strong,
Sunitha

Work on full body strengthening by Forearm plank variations.
Include any of these variations in between your yoga practice to get that extra strength in upper and lower body. Repeat 3*10 rounds to get that maximum burn in muscles.

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Stay Strong,
Sunitha

Try these fun balancing asana for leg strengthening.
Be free to take wall support with finger tips and gradually do few reps without support. You gain a lot of leg strength, stability and balance in movements by practicing these regularly along with your exercise routine.
Be free to add on ankle weights to make it even more challenging😀.

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Stay Strong,
Sunitha

Tricep strengthening.
Increasing triceps strength brings stability to shoulders and arms. This prevents injury and makes it easier for you to use your upper body in daily activities, such as pushing heavy loads or upper body sports like swimming, rowing, and boxing etc.
Try these 4 simple exercises shown in video to increase Tricep strength. Repeat 3 rounds with 10 counts each.
Progressively work on increasing the repetitions.

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Stay Strong,
Sunitha

Hands up if you are willing to try a restorative yoga with bolster or cushions.
It’s super relaxing 😌 and great to do on rest days or post workout or even after a hectic day it feels amazing to do restorative practice.
Remember to stay longer in each pose and allow your muscles to open up slowly by taking deep breaths. You can enjoy the practice with soft music in background.

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Stay Strong,
Sunitha

Strengthening abdomen is required for everyone to maintain the overall strength and stability of body.
The approaches for strengthening the abdomen differs like the ones shown in the video are not pregnancy or postpartum friendly. But these are great for general group of people with no abdominal health issues.
👉🏻Abdomen acts as a bridge between upper and lower body and it’s very important to increase it’s strength to avoid unnecessary weight load on knee and ankle joints.
👉🏻Also strong abdomen makes our daily movement very easy like walking, standing, running, jumping, swimming, trekking and many other activities.
👉🏻By strengthening abdomen we can avoid unexpected fall or a slip while walking or running.
👉🏻It’s gives us body confidence as our posture improves and we feel stronger from within.
So do give them 4 different variations to strengthen abdomen and feel the difference in strength.

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Stay Strong,
Sunitha

Neck pain and stiffness around the neck is a common problem among adult age group.
It’s due to very limited movement of neck, wrong postures of sitting, prolonged desk job are the main reasons for neck stiffness. Moving the neck in all possible directions is best mobility work which can be done for muscles around neck.
Also do some shoulder and arm rotations to relax the muscles supporting the neck.
Different neck movements are shown in video so save and use them for reference. These can be done anytime in between your work by sitting on chair.

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Stay Strong,
Sunitha

Core stability is important to balance the body movements with very less injuries and pain free from joints.
Abdomen muscles acts as a bridge between upper and lower body thus it’s very important to maintain its stability and to increase strength. Using a block while working on increasing the core strengthening exercises provides the required stability for abdomen muscles.
Do try these fun variations using a block and observe how long you can balance. Also enjoy the burn in abdomen. 🔥
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Stay Strong,
Sunitha

Back strengthening gets definitely better as shoulder mobility increases.
Very simple movements and lift weights are good to increase the back strength. Here in these videos I have used a block to get that grip and firmness. Be free to replace block with light dumbells or water bottle.
These exercises works on shoulder mobility and back strengthening. So give them a try and remember to repeat 2-3 rounds to make it much effective.
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Stay Strong,
Sunitha

Does any one of the below is your concern-
👉🏻 Feel body sore post workout?
👉🏻 Sitting for long hours?
👉🏻 Tightness around the hips?
👉🏻 Lower backpain?
👉🏻 Want to relax your lower body muscles?
👉🏻 Feel very moody or low?
👉🏻 Want to stretch the huge muscles of body?
If any of the above try these simple and my most favourite stretches.
Be free to try them even if you don’t belong to any of the above list 🙌🏻.
Double Pigeon is my favourite among all of them. Let me know in comments your favourite hip and glute stretch.

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Stay Strong,
Sunitha

🔅 𝗪𝗮𝗶𝘀𝘁𝗹𝗶𝗻𝗲 𝘁𝗼𝗻𝗶𝗻𝗴 🔅
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Increase side body strength by doing few of the variations in a regular yoga poses. Increasing the side body strength helps in toning the waistline, helps to get stronger in arm balances and obliques gets stronger.
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Try doing these 4 variations of asanas for 10-15 counts with 2-3 rounds, you can definitely feel the burn in side body.
So give it a try and comment below ⬇️.
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Stay Strong,
Sunitha

🔅 𝗜𝗻𝗻𝗲𝗿 𝘁𝗵𝗶𝗴𝗵𝘀 𝗳𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆 🔅
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Usually when we workout for legs we concentrate on quads, glutes or hamstrings. Inner thighs is something which is least neglected but trust me it’s highly important to strengthen and increase the flexibility.
Inner thighs flexibility helps to improve splits, arm balance and range of leg movement. Most of the yoga poses feels better and easy as the inner thighs flexibility increases.

So give these movements a try to increase the inner thighs flexibility.
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Stay Strong,
Sunitha

🔅Daily Shoulder Stretches🔅
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As shoulder movements are very much restricted due to our lifestyle it’s important to stretch and relax them daily to maintain the health and flexibility of shoulders.
It doesn’t require much time so try to include it along with your daily practice or in between your day to feel refreshed and relaxed.
📌Try these simple shoulder movements to increase mobility and flexibility of upper body.
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Stay Strong,
Sunitha

🔥 Leg burn with Yoga 🔥
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Burn is real with these Yoga poses. Give it a try with 2-3 rounds. You will definitely feel the quads burn. Legs are the foundation and strengthening the legs makes us stronger and gives us confidence in running, walking and in our daily activities.
Do give these simple leg work a try and feel the burn 🔥.
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Stay Strong,
Sunitha

PCOS - Poly Cyst O***y Syndrome
This is a most common term heard among the health of young women. Having many side effects of weight gain, mood swings, irregular periods, fertility issues and many more.
Though there is no 100% cure from PCOS it gradually be decreased and stay in control with right lifestyle and good exercise routine.
A good slightly intense vinyasa flow of yoga will help greatly for PCOS condition.
So give these yoga flows a try by following the instructions in videos.
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Stay Strong,
Sunitha

☘️What is Q***fing?
Air passing out via Va**na like a fart is q***f. But it has no smell.
☘️When does it occur often?
It can happen while yoga or any form of exercise or during in*******se as well.
☘️ Why does it happen?
It occurs when pelvic muscles are too stressed or weak.
☘️ Whom does it affect?
It can happen to any women. But subsequent pregnancy makes the situation worse if the pelvic rehab isn’t done right.
☘️ How to avoid it?
It’s completely involuntary action and it’s not possible to avoid it. But it can be reduced as the pelvic muscle strength increases.
☘️ Can it happen to women who workout daily and who look fit?
YES, high intense workout can also lead to q***f. So it’s very much required to relax and release the pelvic muscles post HIIT or cardio training.
☘️ Best exercises to avoid Q***f?
Low intensity and high impact workouts are best. Along with proper breathe work and pelvic muscle engagement.
🌸 It’s one of the most embarrassing situation and thus most of the women avoid going to gym or yoga class for workouts.
✨But ladies it is possible to completely get rid of Q***f.
🌱All you need to do is get the breathe awareness first and make sure you are breathing right.
🌱Check with your posture and engage and relax your pelvic muscles right in any exercises.
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Stay Strong,
Sunitha
***fing ***f ***fy

✨ Arm Strengthening with Resistance band
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Try these wrist and pregnancy friendly arm strengthening for 2-3 rounds.
I would highly recommend these poses to work on increasing the strength of arms and shoulders. Do all the exercises slowly and start with 8-10 counts on each side. Gradually you can start increasing the number of counts and reps.
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Stay Strong,
Sunitha