FIT BHAVA by Raj

💥Engaging your core creates a solid central base that stabilizes your entire body during movement.💪💪🧘🏻‍♂️
✅Protects Your Spine: Bracing deep core muscles acts like a natural weight belt, absorbing impact and preventing lower back strain or hyperextension.
✅Transfers Force Efficiently: A tight midsection links your upper and lower body, letting you push, pull, or jump with maximum power and control.
✅Enhances Balance & Posture: Keeps your center of gravity steady, improving alignment and reducing compensation from weaker joints.
✅Maximizes Exercise Output: When your trunk is stable, your limbs can move with greater speed, strength, and range of motion.

☀️🔥Pitta Nashak Mudra🔥☀️

✅Cools Body Heat: Balances internal temperature, making it effective for reducing excessive sweating, hot flashes, and heat-induced exhaustion.

✅Calms Digestion: Relieves acid reflux, heart burn, gastritis, and stomach ulcers caused by high digestive fire.

✅ Improves Skin Health: Reduces inflammatory skin issues like acne, rashes, redness, eczema, and hives.

✅ Soothes Eyes: Helps alleviate eye burning, redness, strain, and irritation.

✅ Balances Emotions: Reduces anger, impatience, frustration, and irritability by calming a heated mind.

✅ Reduces Hair Issues: Prevents premature graying and excessive hair fall associated with heat imbalance.

✅ Improves Sleep Quality: Helps calm hyperactive nervous energy, making it easier to fall asleep peacefully.

Trying to be with trending funny reels😂😂
“ Baith ta hoon to dard uthta hai “

Here’s a brief, genuine summary of the neck exercises in your note, with basic cautions. These are mostly isometric neck exercises, meaning you press against your hand or hold a posture while the neck itself stays still; Makarasana is a relaxation pose, not a resistance exercise.

✅Upright breathing

Sit or stand tall, relax the shoulders, and breathe slowly and evenly. This helps reduce neck/shoulder tension and prepares you for the other exercises.

✅Lateral press

Place your hand on the side of your head and gently press while resisting with your neck so the head does not move. This works the side neck muscles and should be done on both sides.

✅Reverse hand press

This likely means a rotation-type isometric: place your hand against the side of the head and try to turn the head into the hand without moving. It helps train the neck’s control muscles in twisting movements.

✅Front forehead press

Place your palm on your forehead and gently push the head forward while resisting with the neck. This strengthens the front neck muscles and should feel like steady pressure, not pain.

✅Backward neck press

Place your hand behind the head and gently push backward while resisting so the head stays still. This works the muscles at the back of the neck and upper neck support.

✅Seated press

A seated press is usually the same isometric work done while sitting upright with good posture. The main point is to keep the head level, shoulders relaxed, and pressure gentle.

✅Makarasana

Makarasana, or crocodile pose, is a resting pose done lying down that aims to relax the back, neck, and breathing pattern. It is usually used for relaxation rather than strengthening.

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Easy exercises with deep impact… try these exercise to get rid of your back pain 🧘🏻‍♂️🧘🏻‍♀️🧘🏻‍♂️🧘🏻‍♀️💪💪👌
1. Cat Cow – A gentle back-and-forth movement on hands and knees that warms up the spine and improves flexibility.
2. Wipper – Usually means a windshield wiper leg movement; you lie on your back and move bent knees side to side to loosen the lower back and hips.
3. Bird Dogs – On hands and knees, extend one arm and the opposite leg at the same time to improve balance and core strength.
4. Adductor pluses – Likely means adductor pulses; a small repeated squeezing movement for the inner thigh muscles.
5. Bridge – Lie on your back with knees bent, lift your hips up, and squeeze your glutes to strengthen the hips and lower back.
6. Spinal twist – A gentle twisting stretch for the back and spine that helps mobility and releases tension.
7. Happy Baby – Lie on your back, hold your feet, and gently rock side to side to relax the hips and lower back.[org]
8. Reverse leg raises – Usually a lying exercise where you lift the legs to work the lower abs, glutes, or back, depending on the variation.
9. Cobra stretch – Lie on your stomach and gently lift your chest with your hands to stretch the front of the body and lower back.
10. Child posture – Kneel, sit back on your heels, and stretch your arms forward while resting ur forehead down; this is a resting pose that relaxes the back.

How to breathe while working out 🫁🏋🏻

🙇‍♂️Focusing on your inhale and exhale process during movement is the ultimate way to maximize your workout results and protect your body.

🧘🏻‍♂️This intentional breathwork acts as the bridge between effort and ease, where a deep inhale stabilizes your core and prepares your muscles for exertion, while a powerful exhale drives the movement, releases deep-seated tension, and powers you through the toughest part of the exercise.

🫁Mastering this proper breathing technique not only enhances your stamina and boosts oxygen flow to active muscles, but it also brings a profound sense of presence and relaxation to your nervous system.

Make every breath count during your next session—save this video, share it with your loved ones, and embrace these mindful moments in your practice today!

Table Top Bridge Benefits:-

Builds glute and shoulder extension strength
Opens the chest and front shoulders
Develops wrist strength and flexibility
No equipment needed
Useful for desk workers with tight shoulders
Counteracts forward-rounded posture

Table Top Bridge Muscles Worked

Gluteus maximus
Posterior deltoid (shoulder extension)
Triceps brachii
Core (stabilizer)
Hamstrings
Wrist extensors