Yoga Retreat and Yoga Teacher Training School in Rishikesh India

200 Hour Yoga Teacher Training in Rishikesh, India » 200 Hour Hatha and Ashtanga Yoga Teacher Training Course at Arogya Yoga School, Rishikesh. Certified by Yoga Alliance USA. This 28-day Yoga Teacher Training Rishikesh overlooks the absolutely magnificent World Capital of Yoga – Rishikesh, India.

200-hour residential Hatha and Ashtanga Yoga Teacher training in India » in 2017 registered with Yoga Alliance, USA & Affiliate Yoga Schools Rishikesh Yogpeeth- RYS 200, RYS 300.

Health Benefits of Cat & Cow Poses (Marjaryasana & Bitilasana)

Cat pose, or Marjaryasana (pronounced mahr-jahr-YAH-suh-nuh) and Cow pose, Bitilasana, (pronounced bee-tee-LAH-suh-nuh) are beginner level asanas usually practiced together, collectively called “Cat Cow Pose”. Of course, they are highly beneficial poses even to practice individually, but when paired together, they guarantee an overall healthy warm-up for further asanas. Cow pose and Cat pose complement each other so wonderfully that when practiced together, the benefits can be reaped twofold.

  • Get down onto your hands and knees, placing each hand directly under its shoulder and each knee under its hip. Point your fingers up to the top of your mat.
  • Relax your head and neck into a neutral position, looking downward.
  • Move first into Cow Pose by breathing in and relaxing your belly toward the floor.
  • Visualize your breath moving into your lungs and along your back while you lift your chin and chest and look up to the ceiling. Hold for a few seconds.
  • Now gently move into Cat Pose by exhaling while you pull your belly in toward your spine.
  • Round your back and allow your head and neck to relax back downward.
  • Visualize your breath travelling out of your body along your spine and out your mouth and nose.
  • Inhale again, transitioning into Cow pose.
  • Exhale again, transitioning into Cat pose

Yoga poses for Naturally Glowing Skin and Face

6 Yoga poses for Naturally Glowing Skin and Face

Yoga for Naturally Glowing Skin and Face

A few simple yoga exercises can add a permanent glow to your face. Practicing these yoga asanas will help increase blood circulation to the head and face area. This will give you a naturally beautiful skin tone.


Breathing right is the beginning on the path to healthy skin. Kapalbharti pranayama is known to be the most suited for this purpose. Actress Shilpa Shetty has been advocating Kapalbharti and you can easily learn how to do this. 15 minutes every day should be enough you keep your skin glowing and to keep wrinkles and fine lines at bay. Read More


Forward-bending poses such as this one make blood flow into the face faster, bringing with it oxygen and other helpful nutrients that fight free radicals, encourage skin cell renewal, and give your face a rosy glow. Read More

Rishikesh Great places for yoga Teacher Training and Yoga retreat

Rishikesh Great places for yoga:

Rishikesh is a city, municipal council and a tehsil in Dehradun district of the Indian state, Uttarakhand. Located in the foothills of the Himalayas in northern India, it is known as the ‘Gateway to the Garhwal Himalayas'[1] and ‘Yoga Capital of the World’.[2]: It is approximately 25 km (16 mi) north of the city Haridwar and 43 km (27 mi) southeast of the state capital Dehradun. According to Census of India, 2011 Rishikesh had a population of 102,138 making it the seventh most populated city and the largest municipal council in the state of Uttarakhand. It is known as the pilgrimage town and regarded as one of the holiest places to Hindus. Hindu sages and saints have visited Rishikesh since ancient times to meditate in search of higher knowledge. Rishikesh catapulted to Western fame when the Beatles dropped by for a visit to Maharishi Mahesh Yogi’s Ashram. Rishikesh is associated with Lord Rama and Laxman.
Yoga and Meditation in Rishikesh:
World is famous for Rishikesh Yoga. There are short sessions you can experience yoga or you can stay here and learn yoga in a week or a month. There are many yoga experts here who can teach yoga in a unique way, which you can not learn anywhere. Rishikesh is one of the best places in the world for meditation. Natural environment, auspicious surroundings, rivers and mountains, one can hope to form a strong bond with nature and that itself / itself is the reason that thousands of famous spiritual persons selected this place for their meditation. Arogya Yoga School Provide 200 Hour Yoga Teacher Training in Rishikesh Indiaregistered with the Yoga Alliance, USA. best Yoga School in Rishikesh. Yoga focus on awakeningthrough regular practice of meditation,mantra and yoga asana. Called by practitioners “the yoga of awareness”, it aims “to cultivate the creative spiritual potential of a human to uphold values, speak truth, and focus on the compassion and consciousness needed to serve and heal others
Arogya Yoga School offers Residential 100 Hour Yoga Teacher Training200 Hour Yoga Teacher Training in Rishikesh , 300 Hour and 500 Hour Hatha, Ashtanga and Vinyasa Yoga Teacher Training Courses in Rishikesh, India
Adventures in Rishikesh: Rishikesh has become a daring center for the last 10 years. Courage means the challenge for your stamina and strength. In Rishikesh there are many activities for amazing joke that you will remember it for the life span. Challenging Rapids, Montantine and the dense forest, even your skills to test physical and mental strength. Rishikesh Rafting, Camping, Trekking, Rock Climbing, Ropeling and Bungee Jumping are the most exciting adventure activities that you can enjoy here. Weekend adventure travels in Rishikesh can refresh your mind in everyday life.

Health Benefits of Corpse Pose (Shavasana)

Health Benefits of Corpse Pose (Shavasana)

Shavasana: Sava – Corpse; Asana – Pose
The asana is pronounced as Shuh-vah-sana
Savasana might look like a nap at the end of your yoga practice. But it’s actually a fully conscious pose aimed at being awake, yet completely relaxed. In Savasana—also known as corpse pose— you lie down on your back and relax your body and mind so you may fully assimilate the benefits of your asana practice.

Steps for Corpse Pose (Shavasana)

  • Lying flat on your back, like our sleeping posture Leg should be different
  • Keep your hands in your side and face your palms. Take rest.
  • Close your eyes and breathe deeply and slowly through the nose.
  • Start focusing from your head to your feet. This means that you are deliberately resting each part of the body. Go ahead without special parts of the body.
  • Each breathes and breathes (breathing) that your body is completely resting. Let’s run away on exhaling your stress, stress, depression and anxiety.
  • People with good concentrations can practice for a long time and others can practice for 3-5 minutes.

Health Benefits of Corpse Pose (Shavasana)

  1. Shavasana relaxes your whole body.
  2. Releases stress, fatigue, depression and tension.
  3. Improves concentration.
  4. Cures insomnia.
  5. Relaxes your muscles.
  6. Calms the mind and improves mental health.
  7. Excellent asana for stimulating blood circulation.


CREATING HAPPINESS THROUGH YOGA : Do you ever find yourself down in the dumps and digging deep down towards the depths of your mind for some sort of consolidation for your mood? We have all been there, right? Sure, it is not every day that your disposition is completely relaxed and cheerful. Being truly happy can be a purely subjective stance, since it depends entirely on the individual’s state of mind, the society around them, and far more factors that influence it directly or indirectly. But, it certainly works well to come to the grand conclusion that the things that you get really bent out of shape about are absolutely trivial when you look at the big picture.
Based on our own ceaseless pursuit for it, we can safely deduce that being happy is the ultimate goal of life. It is ideal to maintain the concept of happiness as a starting point, rather than something that has to be achieved in order to feel it. Do not lie in wait for metaphorical butterfly to come and sit on your outstretched palm. Rather, take it upon yourself to flip your mood switch to ‘ON’.
1) Downward Facing Dog – Downward-Facing Dog calms the mind, and helps relieve stress and mild depression. It also helps to soothe the headaches, back pain, and fatigue which often accompany stress. This benefit-packed pose works on a variety of other body issues, so it’s a great place to begin your practice.
 Downward Facing Dog
2) Camel Pose – The Camel Pose is ideal for relieving anxiety, which is the main reason for stress among a majority of individuals. The back-bend in this pose instills a sense of fearlessness which stretches across the arch of your back, thus releasing stress-busting vibrations throughout your body.



Yoga Nidra  (Sanskrit: योग निद्रा “yogic sleep”) is a state of being where the Yogi is neither completely asleep nor fully awake, sort of drowsily aware. With an entirely relaxed body, the Yogi is guided by a set of verbal instructions to become thoroughly conscious of their inner expanse, steadily and efficiently. The Yogi remains in Pratyahara, which is the method of withdrawing one’s senses, where only their hearing remains actively connected to the instructions being given. Yoga Nidra acts as a conduit between the Antaranga (The Internal) and the Bahiranga (The External) thus enabling the Yogi to attain a state of absolute restfulness. This practice has proven helpful in taming one’s anxiety and stress within minutes into the activity. War veterans, Soldiers, victims of crime, and people suffering from chronic anxiety have benefitted immensely, thanks to the powers of Yoga Nidra.
Yoga Nidra
Here, we list out some of the noteworthy advantages of practicing Yoga Nidra:
  • It helps greatly in mitigating sleep disorders like insomnia and also restlessness, guaranteeing healthier sleeping patterns.
  • It strengthens the autonomic nervous system, thus sharpening your mind and its grasping powers and enhancing your learning capabilities.
  • Practicing Yoga Nidra releases a positive aura which tackles conditions like depression and anxiety with ease.
  • If incorporated into your routine, Yoga Nidra has the ability to relieve pressure from the coronary system.
  • The delta waves of 1-4 hertz produced by the brain while placed under Yoga Nidra is said to create certain neural pathways that lead to an upsurge in healthy thoughts, habits, and practices.
  • Yoga Nidra has the unique ability to curb stress, reduce chronic pain, heal trauma, fight symptoms of type 2 diabetes, manages hypertension, ulcers, digestive disorders, and even asthma, among other diseases.
  • Just one Yoga Nidra session of 45 minutes is equivalent to 3 hours of deep sleep, and the overall improvement takes effect almost immediately.
  • Yoga Nidra provides an opportunity for you to learn profoundly about yourself and connect internally with the self.
  • There is no wrong way of practicing Yoga Nidra. All you have to do is follow the guided verbal instructions as you lie in Shavasana, and let your mind drift into itself. You are sure to profit even if you fall asleep, as the unconscious mind continues absorbing the exercise.
  • Yoga Nidra is an accessible meditation practice that focuses on cultivating multiple levels of well-being. Practiced with consistency and awareness, you may likely discover that you can find a good amount of peace in a short period of time.

300 Hour Yoga Teacher Training Course in Rishikesh, India

300 Hour Hatha and Ashtanga Yoga Teacher Training Course in Rishikesh, India offered by Arogya Yoga. Certified by Yoga Alliance, USA. RYS 300 hrs is for yoga teachers designated as RYT 200. The 200-hour yoga course lays the foundation of yoga for the students, whereas the 300-hour course helps in constructing a beautiful structure upon it. The deeper understanding of yoga molds the personality of a person becoming an inspired teacher. It will provide you knowledge of advance yoga teaching skills.


» Develop a daily practice of kriyas, asanas, pranayama, bandha, mudras, and dhyana.
» Delve deeper into Yoga Anatomy and Physiology.
» Introduction to Structural Yoga Therapy.
» Study philosophy from the classical treatises of Yoga (Bhaghavad Gita, Patanjali Yoga Sutras, Hathayoga Pradipika, Gheranda Samhita and the Upanishads).
» Introduction to Ayurveda and Marma Points.
» Design and teach a 90-minute asana class to your peers which incorporates these components.
» Plan and teach a 30-minute presentation to your peers regarding yoga-related topics (i.e., marma points, Ayurveda, yogic diet, anatomy, physiology, chakras, philosophy, mudras, etc.)

13 Nov to 23 Dec 2017: USD 1650 (Yoga Alliance - RYT 500 Certification) :: Open
22 Jan to 3 march 2018: USD 1750 (Yoga Alliance - RYT 500 Certification) :: Open
2 Apr to 12 May 2018: USD 1750 (Yoga Alliance - RYT 500 Certification) :: Open
11 June to 4 July 2018: USD 1750 (Yoga Alliance - RYT 500 Certification) :: Open
20 Aug to 29 Sep 2018: USD 1750 (Yoga Alliance - RYT 500 Certification) :: Open
29 Oct to 8 Dec 2018: USD 1750 (Yoga Alliance - RYT 500 Certification) :: Open
7 Jan to 16 Feb 2019: USD 1850 (Yoga Alliance - RYT 500 Certification) :: Open
Reserve Now


» Daily nutritious vegetarian meals, detox juices and teas
» Weekend excursions
» yoga material ( books, yoga t-shirt, body cleansing kit, etc)
» One the himalayas sightseeing trip
» private accommodation $1650 USD

Facebook :
Twitter :
google+ :

Best Yoga School in Rishikesh India

Yoga Teacher Training Course in Rishikesh, India

Yoga Teacher Training Course in Rishikesh, India

Arogya Yoga School offers residential 100 Hour200 Hour, 300 Hour and 500 Hour Hatha, Ashtanga and Vinyasa Yoga Teacher Training Courses in Rishikesh, India affiliated by Rishikesh Yogpeeth and registered with the Yoga Alliance, USA. Arogya Yoga School is dedicated to maintain the reputable levels of service and education that our students have come to expect from Affiliated Yoga schools. Arogya Yoga School traces its roots to Rishikesh Yog Peeth. Founded in 2005, Rishikesh Yog Peeth is the brainchild of two visionaries who pioneered the first yoga teacher training school in Rishikesh, designed to preserve the ancient and traditional values of yoga. Our school has designed courses in the most comprehensive and unique way, empowering you to stand apart as an inspired yoga teacher. The path of yoga is steeped in tradition; and has been evolving and cultivating spiritual awareness and mindfulness practices among spiritual aspirants for millennia. In the path of yoga, Arogya Yoga School is a beacon of light, illuminating the path and forging traditions along the way.
Read More
yoga school rishikesh yog peeth affiliates


Studying at Arogya Yoga School Rishikesh will open large layers of subtle yogic literatures that are often unknown and unexplored in the western world. This will allow you an insight into the deepest strata of thought, and provide rich lessons that appeal to the deepest sympathies of the human heart. The study of yoga is simply the study of the human mind. It is the power of discovering what is really important in order to experience the life to the fullest and to know how we have come to be and what we are. Courses at Arogya Yoga School are designed in a manner which suits the needs of different levels of practitioners from beginner, intermediate to advance levels.

Our Yoga Courses in Rishikesh

Yoga Alliance Certified Yoga Teacher Training Course in Rishikesh India, 200, 300, 500 Hour Hatha and Ashtanga Yoga Teacher Training in India - RYS 200, 300, 500Our school has designed courses in the most comprehensive and unique way, which empowers you to stand out as an inspired yoga teacher.

What does the course fees include ?

» Single Accommodation
» Daily nutritious vegetarian meals and herbal tea
» Weekend excursions
» Course materials will be provided (books, yoga mat, cleansing kit)

Principles and Guideline:

Teaching starts from early in the morning.
Respectful behavior is mandatory at all times on and off the premises.
Respect the rules and regulations Arogya Yoga School.
Course fees are non-refundable.
Before departure from Arogya Yoga School, students must return all books from the library.
Non veg. food, smoking and drinking alcohol are not allowed on the Arogya Yoga School premises.

Facebook :
Twitter :
google+ :

Health Benefits of Copper – Organic Facts


Copper is considered an essential mineral for our body.  Ayurveda recommends storing water overnight in a copper jug and drinking it first thing in the morning for maintaining good health.  The water stored this way is called ‘Tamra Jal’ and it helps to balance all three doshas (Kapha, Vata and Pitta.)
The metal copper has electromagnetic energy which is called Prana Shakti. Drinking water that is stored for 8-10 hours in a copper vessel is very beneficial.  Copper makes the water ionic which helps to maintain body’s pH (acid-alkaline) balance.

It’s antimicrobial! 

According to a 2012 study published in Journal of Health, Population, and Nutrition, storing contaminated water in copper for up to 16 hours at room temperature considerably reduces the presence of the harmful microbes, so much that the researchers inferred that “copper holds promise as a point-of-use solution for microbial purification of drinking-water.

Immune function

Inadequate copper intake can lead to neutropenia, a deficiency of white blood cells (also called neutrophils). The main function of neutrophils in the body is to fight off infection. The fewer neutrophils you have, the more susceptible you are to infectious diseases.
Health Benefits of Copper - Organic Facts

Copper is a great brain stimulant

Our brain works by transmitting impulses from one neuron to another through an area known as the synapses. These neurons are covered by a sheath called the myelin sheath that acts like a sort of conductive agent – helping the flow of impulses. How does copper figure here you ask?  Well, copper actually helps in the synthesis of phospholipids that are essential for the formation of these myelin sheaths. Thereby, making your brain work much faster and more efficiently.  Apart from that copper is also known to have anti-convulsive properties (prevents seizures).

Copper aids in weight loss:

If diet just doesn’t seem to be helping you lose weight, try drinking water stored in a copper vessel on a regular basis.  Apart from fine tuning your digestive system to perform better, copper also helps your body break down fat and eliminate it more efficiently.

Copper can fight off cancer:

Copper has very strong antioxidant properties that helps fight off free radicals and negate their ill effects – one of the main reasons for the development of cancer.  According to the American Cancer Society the exact mechanism of how copper helps prevent the onset of cancer is still not known but some studies have shown that copper complexes have a considerable anti-cancer effect.

Reasons Yoga Is Better Than The Gym

Weight loss, strong and flexible body, bright beautiful skin, calm mind, good health – whatever you may be looking for, yoga has it on offer. However, very often, yoga is only partially understood as being limited to asanas (yoga poses). As such, its benefits are only perceived at the level of the body and we do not realize the immense benefits that yoga offers when it unites the body, the mind and the breathing. When you are in harmony, the journey through life is calmer, happier and more fulfilling.
Reasons Yoga Is Better Than The Gym

Yoga is more efficient.

Yoga relies on your own—your entire body—for strengthening. Gym classes use weights and other equipment. Through different asanas, your full body becomes toned and stronger by using your own entire body weight as ‘weights’. By using only weights or other equipment, muscles are isolated and have to be worked individually in order to benefit, which takes a whole lot more time.

During the Workout / Practice of Yoga

Working out at a gym is rewarding to me after the fact. I have to drag myself there, stare at the time continually as a change from backwards to forwards on the elliptical and try to zone out as much as possible watching mindless TV. (I tended to do these workouts in the evening so it was Seinfeld or Friends for the most part.) I find that after a little over 20 minutes of cardio I get more into what I’m doing and the endorphin’s start to flow. If I’m angry over something I become more relaxed and if I have a problem in my life I tend to see more angles and solutions to it. I become more empathetic of situations and others in my life as my workout intensifies. I find myself getting competitive with myself as I remain weird with numbers and trying to hit certain caloric or distance number combinations such as 420 calories or 6.66 miles.

It saves money

In fact, yoga doesn’t have to cost a penny. All you need to practice is you. You can wear any clothes that allow you to move, and you don’t even need a yoga mat: grass and carpet work just fine. If you want some inspiration, there are plenty of great, inexpensive yoga DVDs or free online videos.

Yoga help you lose weight

yoga changes your mind: It changes the way you approach life, your body, and eating. Yoga shows you how to appreciate your body for all of the amazing things that it can do for you and points you in the direction of wanting to fill your body with the best possible fuel rather than processed junk food. And changing your mind about your body and the foods you feed it will be a much more effective weight-loss tool than burning a bunch of calories in an aggressive kick-boxing class and then mindlessly plowing through equal or more calories later that day.

No injuries

In yoga, you learn to unite your body and mind. This allows you to move with ease and pay attention to how your body is feeling at all times, so you move in a way that feels good for you and not one that puts you in places your body doesn’t want to be. The result? An injury-free, strong, healthy, whole you.

Improve Heart Health

From pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health. Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.

Ayurvedic Treatment Of Kapha Dosha

Ayurveda suggests the principle of opposites to keep a balance between all energies. Since the primary features of Kapha are heavy, cold, immobile and oily, simply spoken everything that is light, warm, active or dry might help to balance an aggravated Kapha Dosha — not only in primary Kapha types, but in every case of an unbalanced Kapha Dosha. Kapha can be aggravated by greed and possessiveness, in a cold and damp climate or lack of movement and laziness. Read up on signs of a Kapha imbalance here.
Ayurvedic Treatment Of Kapha Dosha

Remedies for too much Kapha

warm and dry: make sure you feel warm and dry in your clothes, change them if you have and leave the cold and wet conditions as soon as possible
Spicy foods followed by bitter and astringent, remember that you prefer light options. Try “Chana Sundal” (a quick, easy dish of Indian chickpea), a hot ginger tea, or shisandra berries.
Exercise and Activity will warm your body and give you an energy boost. Choose anything that is vigorous and dynamic, like running, biking, fast-paced yoga, martial arts …
A good quick exercise is “Breath of Fire”: kneel comfortably on the ground, look and reach with your arms or enter into a yoga pose that allows you the same (as warrior 1) for an added effect . Feel the stomach area and push your breath at short intervals. Do this for about a minute and you should feel your body heating up and energizing.
Heating and drying of spices such as chili, pepper, ginger, cinnamon, schisandra, mustard seeds or Trikatu

Balancing Kapha Dosha through diet

general suggestions for a diet that can help to reduce excess Kapha in the system. But since every individual has different needs, there are no absolutes, so take the below as guidelines and see what they do for you. Feel free to experiment, observe your reactions and adjust.

6 Yoga poses for Naturally Glowing Skin and Face

Yoga for Naturally Glowing Skin and Face

A few simple yoga exercises can add a permanent glow to your face. Practicing these yoga asanas will help increase blood circulation to the head and face area. This will give you a naturally beautiful skin tone.


Breathing right is the beginning on the path to healthy skin. Kapalbharti pranayama is known to be the most suited for this purpose. Actress Shilpa Shetty has been advocating Kapalbharti and you can easily learn how to do this. 15 minutes every day should be enough you keep your skin glowing and to keep wrinkles and fine lines at bay. Read More


Forward-bending poses such as this one make blood flow into the face faster, bringing with it oxygen and other helpful nutrients that fight free radicals, encourage skin cell renewal, and give your face a rosy glow. Read More

Bharadvaja’s twist

Twisting positions such as this one are great for improving digestion, which ensures good excretion of toxins out of the body thus improving the Rasa (tissue) visible as healthy glowing skin.

Shirshasana or headstand

This asana gives your face a healthy glow by reversing the blood circulation so that it is from toe to head. Doing this regularly helps keep your skin wrinkle-free.

Halasana or plough pose

This pose also increases the blood circulation to the face and head, giving your face a rosy glow.


Sarvangasana is one of the advanced approaches to yoga packed with many health benefits. It is an attitude of total body training. If you read the health benefits of sarvangasana, then you like to do this yoga pose every day. Because it strengthens all the internal parts of your body and keeps it strong and healthy. It is also called a shoulder pose. See how to practice and its health benefits. Read More

5 Best Yoga Poses For Stress Relief

Best Yoga Poses For Stress Relief: Maintaining a yoga practice can be a great way to reduce stress, stay in shape and calm the mind. But when it comes to stress relief, not all yoga poses are created equal: Some positions are particularly effective for promoting relaxation, tension relief and restfulness.

Sukhasana (Easy Pose)

Easy Pose has some great benefits in addition to promoting groundedness and inner calm, such as: opens your hips, lengthens your spine, amplifies the state of serenity, tranquility, and eliminates anxiety, relieves physical and mental exhaustion and tiredness. Focus on your breath in this pose and sit still with a straight spine for at least 1 minute
5 Best Yoga Poses For Stress Relief

Marjaryasana (Cat Pose)

This pose provides a gentle massage to the spine and belly organs while acting as a powerful stress buster. This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa. Marjaryasana also benefits overall health by stimulating the digestive tract and spinal fluid. For proper alignment place wrists directly under the shoulders and knees under the hips.

Paschimottanasana (Seated Forward Bend)

Paschimottanasana can help a distracted mind unwind. Seated Forward Bend is a basic yet challenging pose with several benefits in addition to relieving stress and anxiety. Additional benefits include: stretches the hamstrings, spine, and lower back, improves digestion, relieves symptoms of PMS and menopause, reduces fatigue, stimulates the liver, kidneys, ovaries, and uterus. Keep the feet flexed and lower your forehead toward your knees.

Salamba Sirsasana (Supported Headstand)

Standing on your head in proper alignment calms the brain and strengthens the body. Headstand can help ease anxiety by reversing the blood flow and forcing you to focus on the breath and the body in the present moment. This pose also gives the heart a rest by saving it from pumping blood back up from your lower body, as it has to do when you are standing.
This pose can be practiced against a wall if you are a beginner. Make sure the weight is resting on your forearms and shoulders rather than your head and neck. Proper alignment in this pose would allow a piece of paper to slip through your head and the mat.

Savasana (Corpse Pose)

Savasana is a pose of total relaxation, making it one of the most challenging asanas. Shavasana gives the nervous system a chance to integrate that in what can be thought of as a brief pause before it is forced once again to deal with all the usual stresses of daily life. Lie on your back with your eyes closed, arms by your sides and palms facing up. Allow your ankles to fall outward. Allow your body to melt deeper into the mat with each breath. Stay in this pose for a minimum of 5 to 10 minutes.