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

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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[@unknownentity5536]

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

[@joattwal48]

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]

You are absolutely right 😊

[@maestoso47]

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

[@ranjitha4564]

There is no need to belittle someone else

[@auburnlavender4952]

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]

You are remarkably judgemental

[@AnushkaBhalerao2007]

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]

Namaste. You may find this helpful. 3 simple yoga asanas to reduce thigh fat naturally kzbin.info/www/bejne/oKGbd5aKbtSsbLMsi=EkhEjdDzYzW4zwFV

[@shaflaareekkara9149]

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

[@deadlycombofff]

1 mnth ago😂

[@aanchal2816]

Broo come back

[@Person-o9h]

Any results?

[@alizarizvi6580]

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

[@abandighe2973]

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.

[@pranavhirave5359]

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

[@missalia1830]

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

[@deepakrajpoot3394]

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

[@TheodoreQ-s6m]

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.

[@sinchitha1690]

Ushtrasan Pashimuttasan Sarvangasan Talasan Suktavakrasan

[@periasamyraveendran3865]

Very useful information madam Thank you very much வாழ்த்துக்கள் வாழ்க வளமுடன்

[@jsvinuramram8138]

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

[@shamiratalwar9779]

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

[@AnilKumar-lb1wy]

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]

Thank you Hansama for giving great benefits of specific Adana 🙏

[@aasifmohammad3552]

उष्ट्रासन पद्मासन सर्वांगासन ताड़ासन सुप्त वक्रासन

[@pragyachelani1386]

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]

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 - [phone], [phone] For more information on our offerings, you can also explore our website: theyogainstitute.org/

[@samruddhis.v.5397]

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

[@user-tw1dm4zd7y]

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]

Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects. kzbin.info/www/bejne/oIm5apaPZ8uMmLcsi=fmYfodoP6YVjMRDS

[@ankitatiwari1938]

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]

Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects. kzbin.info/www/bejne/l4HIlJWhm557kM0si=KaihOgVJDk-nl8EE

[@56-ixa-nikhitasahu98]

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

[@savitasharma4588]

Is back pain patient can do pachimotan assana

[@sanjuktakar631]

Your videos are amazing

[@sushmasharma5368]

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

[@frankieboola6867]

How do I work to getting so I can touch my toes in the camel pose? Right now, my arms are not reaching there with my back arched.

[@shinobukochu854]

Us

[@theyogainstituteofficial]

Namaste, consistency is key

[@rajendra_K_]

Thanks for explaining beautifully about each asanas and there benefits

[@ChitraGurjar-q6p]

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

[@theyogainstituteofficial]

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

[@prashantdhuliya9545]

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

[@gori_justmylifee]

Does it work?

[@rimamdas3905]

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

[@iclickster5644]

This is amazing Ma'am, thank you!

[@Birdofloyal0217]

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

[@theyogainstituteofficial]

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]

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]

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.

[@richagarg990]

Thanks for sharing these Yoga Asanas ❤

[@ccamol]

Good content .. as always. Thank you very much

[@missalia1830]

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

[@manishanegi2353]

Ushtrasana Paschimottanasana Sarvangasana Tadasana Supta vakrasana

[@food-adda1920]

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

[@theyogainstituteofficial]

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

[@geniusm-h8363]

Mam please make a vedio on Fixing navel displacement

[@theyogainstituteofficial]

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

[@nkrsvvn]

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

[@adrianhempfing2042]

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

[@yugsom7275]

Not things means relation and healthy life

[@pinkyshah6068]

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

[@adrianhempfing2042]

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

[@raghavyt8563]

I can't nothing any aasna due to spine surgery

[@suryaprakasam46]

Most of the exercises shown,specially ustraasan,are not within the reach of common person.

[@theyogainstituteofficial]

Namaste, practice and consistency can help achieve it

[@TheManu2664]

Yes i agreed, we feel better if we can see indians.

[@susmitade5374]

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

[@adrianhempfing2042]

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]

Thank you very much for your advice

[@365tage9]

How many reps and sets for each asanas?

[@theyogainstituteofficial]

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

[@shana_deviC]

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

[@BaljeetKaur-bb2wg]

Thanks for sharing your vast knowledge

[@chaitalichoradiya8969]

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

[@jaelpiotv1218]

thanks for your good informations have a blessed day

[@JafferShaik-g2d]

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

[@theyogainstituteofficial]

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

[@EunicePariyar-nb8xy]

Full body tone karna ka liya kon sa yoga Assan kara

[@theyogainstituteofficial]

Namaste, Please try these asanas in the video

[@dhArunigA]

Good morning mam I have a doubt mam While doing Paschimottanasana my head aches and it makes me feel uncomfortable.i don't know how to overcome it mam.please tell me some corrective measures

[@theyogainstituteofficial]

Namaste, we suggest you take a guided class to understand your issue better

[@dhArunigA]

@@theyogainstituteofficial ok mam. thank you mam

[@Huzaifaiqbal7]

Mam my tummy is not reducing by yoga doing two months

[@shivanisharma4367]

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

[@paraggawade3231]

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]

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 [e-mail]. Additionally, you can reach out to us at [phone]. Your participation is greatly appreciated.

[@paraggawade3231]

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

[@avnigoel6592]

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]

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 [e-mail]. Additionally, you can reach out to us at [phone]. Your participation is greatly appreciated.

[@rajpurohit903]

How much time should we do each asana

[@theyogainstituteofficial]

Namaste. Please listen to your body and practice as per your individual strength and stamina.

[@DhanashreeDoshi]

Ushtrasan Paschimmotanasa Sarvangasan Tadasan Supra Vakrasan.

[@pramilaverma2618]

Thanks a lot 🙏🏻 for your help and support

[@Dingani-tt3zs]

I like her advice it's very important

[@palavikanhere5950]

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

[@theyogainstituteofficial]

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

[@_Shruti89]

Ushtrasan( camel pose )

[@tiffanybittman7523]

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

[@Aaroh8289]

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

[@Varsha_nithi]

Already done 2 weeks sista any changes there ?

[@rifatzahoor5124]

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

[@adrianhempfing2042]

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]

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]

kzbin.info/www/bejne/ipSqhadqmZKfeNUsi=O2dDuZlwelQuIs0A check this

[@godless_rain22]

Thank you for this offering this morning

[@lucypj6604]

Maam above 50 can do this

[@anushamaddula8915]

Thanks alot amma please show any exercise for heel pain

[@theyogainstituteofficial]

Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects. kzbin.info/www/bejne/mJ6oXomcmdd4r5Ysi=c8lXMVsHj1mMGtI5

[@2getherWeAreWAND]

Thank you so very much!!!

[@2getherWeAreWAND]

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.

[@snehalsrivastava1221]

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

[@theyogainstituteofficial]

Namaste, breath normally

[@Pikachu05101]

How many sets of each???

[@theyogainstituteofficial]

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

[@ansarabbas7305]

How many times we should do these steps

[@theyogainstituteofficial]

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

[@ansarabbas7305]

@@theyogainstituteofficial thank you😇

[@pinkyshah6068]

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

[@adrianhempfing2042]

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

[@divyachouhan3396]

For how many minutes we have to do all these poses

[@theyogainstituteofficial]

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

[@poonamvaswani2232]

Thank you ma😊God Bless you🙏🏻

[@prasanthr817]

Thanks amma 🙏

[@jamafzal416]

Effective solution ❤

[@tarunbiban6949]

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

[@theyogainstituteofficial]

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

[@deeksharana3255]

Can we do these yoga asanas in the menstrual cycle?

[@theyogainstituteofficial]

Namaste, no it is best to avoid the 1st 3 days

[@simranjitkaur6913]

Can yoga asanas be done while watching tv?

[@theyogainstituteofficial]

No

[@_Shruti89]

Paschimottanasan

[@aliyahrashid706]

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

[@theyogainstituteofficial]

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 [e-mail]. Additionally, you can reach out to us at [phone]. Your participation is greatly appreciated.

[@kavyanayan]

Hello mam can one with diactasis recti do these asanas

[@theyogainstituteofficial]

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

[@Iamvani_S]

Can u suggest some exercises for breast enlargement please mam

[@theyogainstituteofficial]

Namaste, Sharing the video you inquired about, you're also welcome to explore our channel for other videos covering similar subjects. kzbin.info/www/bejne/qqe1qot4r9tml5Isi=cD-BbPORcZCE66UB

[@studyChannel786]

This asana can grow my waight

[@priyagarg5138]

Thanku ma'am for the guidance 👍

[@jiyarawat_03]

Please make a video how to do yog nidra

[@theyogainstituteofficial]

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.

[@_Shruti89]

Sarvangasan

[@MeghaSamanta-ei4es]

Please make a video on fungalacne

[@theyogainstituteofficial]

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.

[@thatinsanegirl_]

Really appreciate ur content thanks

[@RajeevKumar-mz4xn]

How many time repeat any one pose

[@theyogainstituteofficial]

5 counts and 6-sec hold, twice a day if possible

[@jemininambiar5033]

Thank you so much ..mam 🙏🙏❤️

[@ishasaini-ew1ff]

How many time do these aasanas

[@theyogainstituteofficial]

Namaste, 5 counts 6 sec twice a day

[@nayanap5801]

Can diastasis recti be rectified by doing these 5 asanas?

[@theyogainstituteofficial]

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 [e-mail]. Additionally, you can reach out to us at [phone]. Your participation is greatly appreciated.

[@nayanap5801]

Thank you

[@elva6671]

Thank you Auntie x

[@Style-vu1mw]

🙏🏼❤️

[@bhaktibhanushali237]

Mam pls share some tips for fatty liver

[@theyogainstituteofficial]

kzbin.info/www/bejne/qnfdi6ydoLpsiNUsi=XMOAiMLsnn7DtsBJ check his

[@lakhibezbaruah2472]

Thank you❤❤

[@Meenuroy908]

Can these asanas can be done in pregnancy

[@theyogainstituteofficial]

Namaste, no its best not to experiment unless done with guidance