When porn creeps in your relationship

Your partner's 'harmless' viewing habits can jeopardise your relationship, but throwing a fit without understanding will do no good either.

Many think pornography has no ill effects. However, research has proved that pornography can shape attitudes and encourage behaviour that harms individuals and families. Because it is often viewed in secrecy, it creates deception in marriage, often leading to divorce. Moreover, pornography promotes the allure of adultery, prostitution and unrealistic expectations that lead to dangerous promiscuous behaviour.

Where's the love?
Some believe that if you aren't turned on by your partner, it is okay to fantasise about someone else while having sex or watching porn. While it may help superficially, the risks run deeper. You may feel excited while being 'with' your partner but not 'by' him/her. There will be sex, but no love and the former is a great barometer to know the relationship's well-being.

Turning to porn for excitement when there is an option of physical intimacy is a sign of sexual immaturity. Don't live in denial that it's for 'fun'. For such a person, sex might only be skin-deep.

Stimulant factor
Many people rely on pornography for stimulation. This is because they spend so much energy numbing themselves that they cannot 'feel' unless given a large and strong stimulation. Everyday, sex counselors come across many cases of sexual problems and resentments stemming from the use of porn.

The ugly side
Porn is a special class of 'sex addiction' that's distinct from promiscuity, compulsive masturbation, anonymous sex, paedophilia, fetishes, voyeurism etc. It can best be described as an obsessive relationship with a fantasy. For many, porn simply adds to their otherwise sexually addictive behaviour.

Pornography, like any other sex addiction, becomes the user's fix. The user becomes so enraptured, that he ends up destroying perfectly good relationships by spending hours (sometimes days) surfing porn and wasting money on it.

The stages
Dr Victor Cline, researcher and psychology professor, found a fourstep progression among many who consume pornography.
Addiction: A strong aphrodisiac effect, followed by sexual release, mostly via masturbation.
Escalation: Over time, addicts require more explicit and deviant material to meet sexual 'needs'.
Desensitisation: What was first perceived as gross, shocking and disturbing, in time becomes common and acceptable.
Acting out sexually: An increased tendency to act out behaviours that one views in pornography.

Where does it begin?
Some therapists say that pornography is simply an excuse to justify lack of control and unwillingness to conform to acceptable norms.

Other shrinks maintain that it is a 'compulsive behaviour' that has its roots in early childhood and can afflict both males and females.

It is believed that people who suffer from this disorder often come from 'dysfunctional families'.

There is evidence that a high percentage of people who experience the need to have a continuous compulsive urge to watch pornography, were physically or emotionally abused as children.

Porn and the community
The general content of pornography supports abuse and rape (supported by the myth that women enjoy forceful sex) and serves as a how-to for sex crimes. For example, in America, in the Phoenix neighborhoods where 'adult' businesses were located, the number of sex offenses was 506 per cent greater than in areas without such businesses. Dr Mary Anne Layden, director of education, University of Pennsylvania Health System pointed out, "In the 13 years of her treating sexual violence victims and perpetrators, I have not treated a single case that did not involve porn."

'I' before 'You'
External stimulations are necessary when sex is merely a physical activity. The lack of love cannot be blamed on any one. In such a case, both partners need to examine their relationship, either individually or with a counsellor. Very often, wives look down upon the husband and engage in a blame game. However, it is best to ask oneself, 'What can 'I' do to bring more depth into my relationship and turn in into something that involves more than sex?'

Worlds 10 Sexiest Nationalities

Italian

Italian women make a lot of men around the world go crazy. Particularly, men and women always love to point towards thick accents in the men, and thick bodies in the women. Of course, this choice is based on the Italians directly from Italy.

Swedish

Sweden isn’t just the home of furniture. It is the home of a golden-haired bikini team and sexy accents. Men can’t seem to get enough of the blond and the beautiful.

Japanese

Something about Asian women drives men wild, and the most widely known girls from the east are from Japan. Everything about Japanese women is adorably cute; small frames, big eyes, petite everything else. Women don’t rank the men very high, but men view these gals as a guilty pleasure.

British

While men aren’t quick to visit the land of tea and Big Ben for their deliciously thick women, women will make the trip for well-mannered regal men. A combination of the accents, well dressed attire and even a bad boy side to get cockney and rowdy is something women will always find sexy.

Bulgarian

Another nationality of tall brunettes with sultry accents. Sexy rests in the eyes, and Bulgarians have many eye colors: light blues and greens. Men look no further than the Black Sea to feast their eyes on eastern Europe’s finest.

French

This is where attitude wins the most. Beautiful accents, skinny bodies, and free spirited both in and out of the bedroom. Even women can’t get enough of the sexy composure of a Frenchmen.

Russian

Men adore the sexy voices, and gorgeous eyes of Russian women. This beauty can also come in the size petite and playful, should you be shopping online for a bride.

American

This one is the most interesting, because of it’s variety. America has some of the most beautiful men and women of any configuration of size, color, sex, and accent. America is a buffet of sexy.

Puerto Rican

While technically this is part of America, men and women of the commonwealth are miles sexier than their U.S. counterpart. Maybe it’s the voluptuous females or the dark features of the men. Regardless, people have a taste for this Latin.

Colombian

While men don’t always rank high, women win this war on sexy. Thick bodies, dark hair, sultry accents, and lively culture make for a wonderful mix of visual and intellectual attraction. 

For orgasm, try CAT or go doggie style

A few of the lovemaking positions that practically guarantee an orgasm.

This one's for the ladies as much as it is for the guys. Learn the art of making love and with tips from Fit for Love author Billy Sunday Mars.

CAT

It stands for Coital Alignment Technique (CAT) and can up your chances of an orgasm. To follow this technique in the missionary position, the man shifts forward to bring his chest closer to the woman's shoulders. This allows the clitoris to rub against his pubic region while his member rubs the G-Spot and other erogenous zones.

Spooning and doggie style

According to Mars, spooning and doggie style positions can also bring about an orgasm — often more than one — since he can manually stimulate your clit during intercourse. Writes Mars, "This decreases the time it takes to reach orgasm and extends your orgasms."

Put your hips up, women

Women can increase their chances of an orgasm if they lift up their legs. This trick works even if the man is not as well endowed as the average male. Tilt your hips and pelvis upwards. Your man will be able to reach areas he otherwise never could; it's also one of the most pleasurable positions, according to Mars.

Tips: To get more comfortable, cushion your lower back with a pillow underneath. Place it in such a way that your lower back creates an angle for the hips to be above your head and shoulders while lying down. According to Mars, women need to realise that the cervical area is a hot spot for earth-shattering orgasms.

One reason it’s good to be ugly

Latest research has found that being ugly makes you more memorable than attractive people. 

In this superficial day and age, people with imperfect features get a raw deal. However, you have one reason to rejoice if you belong to the tribe - people recognise and remember you more easily. At least that's what German scientists claim, if new research is to be believed. Researchers from the University of Jena in Germany found that images of unattractive people were more memorable compared to pretty faces. Unless they had noticeable traits like Angelina Jolie's pillow-shaped lips or Colin Farrell's bushy eyebrows, beautiful faces are more easily forgotten. So, if you are considered ugly you also have the advantage of being an easily recognisable face. 

According to Dr Holger Wiese, who conducted the study along with Carolin Altmann and Stefan Schweinberger, we tend to think that we recognise a face just because it's attractive. However, this belief is far from the truth. The researchers showed subjects photos of a group of people, half of whom were considered beautiful while the other half was unattractive. They showed the test subjects these faces for a few seconds and asked them to try to memorise the pictures. They showed the snaps to them again and asked whether they recognised them. 

The results surprisingly shattered the old myth of never forgetting a pretty face. Profiles of people considered ugly got many more affirmatives; further proof comes from EEG recordings from the study that show the brain's electrical activity. As for attractive faces, there were a notable number of false positives. This means, people think they recognise a pretty face without having seen it before since we like to look at a beautiful mug.

10 Reasons why beer is good for you

Here are 10 reasons why beer is not really bad for you, if had in moderation. Please note, this is not an encouragement to imbibe, especially if you are a teetotaler or have a medical condition


1. Beer drinkers live longer 

Moderate drinking is good for you, and beer is good for moderate drinking. Everyone knows that if you drink too much, it's not good for you. Let's not pull punches: If you're a drunk, you run into things, you drive into things, you get esophageal cancer, you get cirrhosis and other nasty conditions. But more and more medical research indicates that if you don't drink at all, that's not good for you either. According to numerous independent studies, moderate drinkers live longer and better than drunks or teetotalers. Beer is perfect for moderate drinking because of its lower alcohol content and larger volume compared with wine or spirits. And as that old radical Thomas Jefferson said, "Beer, if drank with moderation, softens the temper, cheers the spirit, and promotes health." And he didn't need a scientific study to tell him that. 

2. Beer is all-natural 

Some know-it-alls will tell you that beer is loaded with additives and preservatives. The truth is that beer is as all-natural as orange juice or milk (maybe even more so - some of those milk & OJ labels will surprise you). Beer doesn't need preservatives because it has alcohol and hops, both of which are natural preservatives. Beer is only "processed" in the sense that bread is: It is cooked and fermented, then filtered and packaged. The same can be said for Heineken. 

3. Beer is low in calories, low in carbohydrates and has no fat or cholesterol 

For a completely natural beverage, beer offers serious low-calorie options. Twelve ounces of Guinness has the same number of calories as 12 ounces of skim milk: about 125. That's less than orange juice (150 calories), which is about the same as your standard, "full-calorie" beer. If beer were your only source of nutrition, you'd have to drink one every waking hour just to reach your recommended daily allowance of calories (2,000 to 2,500). And nobody's recommending you drink that many. The only natural drinks with fewer calories than beer are plain tea, black coffee and water. Surely, beer is loaded with those fattening carbohydrates, right? Wrong again. The average beer has about 12 grams of carbs per 12-ounce serving. The U.S. Recommended Daily Allowance is 300 grams of carbohydrates in a standard 2,000-calorie diet. In other words, you would need to drink an entire 24-pack case of beer - and then reach into a second case - simply to reach the government's recommended daily allotment of carbohydrates. You're better off munching an apple or drinking some soda pop if you want to carbo-load. Each has about 35 to 40 grams of carbs - three times the number found in a beer. Also, beer has no fat or cholesterol. 

4. Beer improves your cholesterol 

Beer not only has no cholesterol, it can actually improve the cholesterol in your body. In fact, drinking beer regularly and moderately will tilt your HDL/LDL cholesterol ratios the right way. You've got two kinds of cholesterol in your system: HDL, the "good" cholesterol that armor-plates your veins and keeps things flowing, and LDL, the "bad" cholesterol that builds up in your veins like sludge in your bathtub drain. Beer power-flushes the system and keeps the HDL levels up. According to some studies, as little as one beer a day can boost your HDL by up to 4 per cent. 

5. Beer helps you chill 

The social aspects of moderate drinking are solidly beneficial to your health. In other words, to get out every now and then and relax with your buddies over a couple of beers. 

6. Beer has plenty o' B vitamins 

Beer, especially unfiltered or lightly filtered beer, turns out to be quite nutritious, despite the years of suppression of those facts by various anti-alcohol groups. Beer has high levels of B vitamins, particularly folic acid, which is believed to help prevent heart attacks. Beer also has soluble fiber, good for keeping you regular, which in turn reduces the likelihood that your system will absorb unhealthy junk like fat. Beer also boasts significant levels of magnesium and potassium, in case you were planning on metal-plating your gut. 

7. Beer is safer than water 

If you're someplace where you are advised not to drink the water, the local beer is always a safer bet. It's even safer than the local bottled water. Beer is boiled in the brewing process and is kept clean afterwards right through the bottle being capped and sealed, because if it isn't, it goes bad in obvious ways that make it impossible to sell. Even if it does go bad, though, there are no life-threatening bacteria bacteria (pathogens) that can live in beer. So drink up - even bad beer is safer than water. 

8. Beer prevents heart attacks 

If you want to get a bit more cutting-edge than vitamins, beer has other goodies for you. You've heard of the French Paradox, how the French eat their beautiful high-fat diet and drink their beautiful high-booze diet and smoke their nasty goat-hair cigarettes, but have rates of heart disease that are about one-third that of the rest of the world? It's been credited to red wine and the antioxidants it contains. Hey, guess what else has lots of antioxidants, as many as red wine? Dark beer! According to the American Heart Association, "there is no clear evidence that wine is more beneficial than other forms of alcoholic drink." One study profiled in the British Medical Journal in 1999 said that the moderate consumption of three drinks a day could reduce the risk of coronary heart disease by 24.7 per cent. 

9. Beer fights cancer 

The most amazing beer and health connection is something called xanthohumol, a flavonoid found only in hops. Xanthohumol is a potent antioxidant that inhibits cancer-causing enzymes, "much more potent than the major component in soy," according Dr. Cristobal Miranda of the Department of Environmental and Molecular Toxicology at Oregon State University. This xanthohumol stuff is so good for you that the Germans have actually brewed a beer with extra levels of it. 

10. Beer does not give you a beer belly 

A study done by researchers at the University College of London and the Institut Klinicke a Experimentalni Mediciny in Prague in 2003 showed no connection between the amount of beer people drank and the size of their overhang. "There is a common notion that beer drinkers are, on average, more 'obese' than either non-drinkers or drinkers of wine or spirits," the researchers said. But they found that "the association between beer and obesity, if it exists, is probably weak." Most studies have found that people who drink beer regularly (and moderately) not only don't develop beer bellies - they weigh less than non-drinkers. Beer can boost your metabolism, keep your body from absorbing fat and otherwise make you a healthier, less disgusting slob. Just drink it in moderation, as part of an otherwise healthy diet. 

So that's it. Drink beer. You'll live longer and be happier. You won't get fat. In fact, you may weigh less. You'll boost your metabolism, improve your health and reduce your risk of clogged arteries, heart attack and cancer. What more could you want?

Why is henna good for you

Henna isn't just for covering grey hair. It makes your hair strong, voluminous and shiny. Find out why applying henna pack is good for your hair.

Henna is one of the most popular beauty herbs in India and tropical countries that is known for its cooling effects. Since ages it has been used to make hair shiny, healthy and gorgeous. The power of this green herb is not only used to decorate hands or cover greys, but is also applied on hair to bring back the health of your tresses.

Healthy hair
Apply henna pack twice a month to make hair healthy, glossy and voluminous. It helps bring back the lost health of your hair and repairs damaged locks. Henna restores the acid-alkaline balance of the scalp without affecting the natural balance of your hair. Steep henna for two hours in amla-brewed water and apply on hair including scalp to get the best results.

Conditions hair
Henna is a very good conditioner for your hair. It covers each hair shaft and builds a protective layer that safeguards the strands from damage. Regular use of henna makes your hair thick and strong by locking the essential moisture in the hair. This herbal hair pack adds a natural shine and gloss to your mane and makes them two times stronger.

Covers greys
If you want a rich coloured mane without affecting the health of your hair like other chemical dyes, then henna is your answer. It has no amino acid or other chemicals that takes away the moisture from your hair which leaves it damaged and dull. Boil water with two tablespoons of dried amla, one teaspoon of black tea and two cloves. Strain the water and add in henna to make a thick paste. Leave overnight or for at least two hours and apply on hair.

Treats dandruff
Henna is known to cure dandruff quite effectively. Soak one two teaspoons of fenugreek seeds overnight in water and grind them in the morning. Heat some mustard oil and add a few henna leaves. Let it cool down and add fenugreek paste in the oil. You can strain the oil mixture to get rid of coarse particle and apply on the scalp an hour before the shampoo.

5 types of women men should avoid

Here is a list of women guys should stay away from...

Women are always quick to state what they hate about men, trying to prove that it's them who should work towards keeping the relationship going. However, it's not always men who are to be blamed. Let's face it, as there are things women hate about men, there are also quite a few things that men hate about women. Here are few kinds of women that men tend to stay away from:

Miss clingy
Believed to be every man's worst fear, this type of woman frequently verbalises how desperate she is to get married. Clinginess is a big mix of insecurity, possessiveness, and other self-esteem issues. Men generally end up identifying such women only when they can are well into a relationship. Though such women initially appear to be independent, once they are in a relationship and feels safe, her neediness begins to manifest.

Miss I, me, myself
Unlike other women, these are the ones most men will give chance and try to win over, simply because these women are a challenge. Because of the strength these women possess most men tend to avoid commitment with them. However, they are captivated by this strength and view winning them over as conquest. These women have both, the competitiveness of a man and the sensitivity of a woman. In an instant, they can switch from being seductive to emotionally distant. In fact, they use their hatred for men as a shield to avoid being hurt.

Miss I'm the best
It is believed that successful women are the ones men tend to feel threatened by and to an extent it holds true. Actually, men are not threatened by successful women, but are of the opinion that successful women do not need them.

A lot of women often say that they do not need a man to make them happy, as they earn good money, own a house, and have a wonderful social life. Such women do not depend on men and this is what puts them off the list. Definitely men do not want a woman who is totally dependent on them, but when a confident woman allows herself to depend on them, man get flattered.

Miss chatter-box
For a man, a talkative woman is neither good nor bad. Most women are accused of being too talkative when, in reality, they are speaking more simply because they are discussing a subject that is of great interest to them and not just because women talk more. In a woman's world, everyone speaks together. In the world of men, it is considered rude to speak out of turn and one is not to be interrupted by the other until he's done. Therefore, when a woman asks a man a question and he proceeds to answer her - and then she begins to interject her opinions for the next 10 minutes - he'll just quit trying.

Miss read my mind
For some reason, a woman expects her man to know exactly what she's thinking at all times. As a result, she constantly tests him, using his responses to gauge his level of love. This type of behaviour should be avoided, as very few men are interested in dealing with the constant guessing games.

6 Things women notice about men right away

First impressions may be made in moments, but they predict the course your relationships follow. So if you know what exactly about you draws in the votes, you can perfect it -- and do better with the opposite sex. So what do women notice immediately? 

According to Dr Gordon Patzer, author of Looks: Why They Matter More Than You Ever Imagined, and one of the world's leading authorities on physical attractiveness, a lot of what women notice in the first few minutes is appearance-based. "A substantial portion of the six features of a man are apparent, in terms of height, weight and overall physical attractiveness," he says. And when appearances don't make the cut, the door slams shut on further interactions. Here's a list of things to keep that door open. 

1. Physical stature 

Yep, you knew this already: size matters. Height and weight are right on top of the list of things women notice. "Too much or too little of either immediately classifies the man as unattractive to women, and closes the door before less physically obviously features (such as confidence) can be determined," says Dr Patzer. Take heart though, the acceptable range is influenced by the woman's own height and weight. 

2. Appearances and attractiveness 

Yes, beauty is skin deep, but it's going to get women to explore what lies beneath. Attractiveness does include what you were born with, but your genes alone can't scuttle your chances. What really counts is what you do with your hair, clothes, grooming and basic hygiene. If you can't make the effort, women certainly are not going to work hard to learn more about you! 

3. Smile 

Once women are done assessing your overall build, women will look at your smile. "The ability to smile, particularly within the first few minutes of meeting, sends a welcoming, non-hostile signal to women," says Dr Patzer. There is one proviso though -- the smile must show off reasonably good-looking teeth. It's never too late to fix an appointment with the dentist! 

4. Humour 

Another reason to show off those pearly whites! Women like men who have the ability to laugh. Even better, make the woman laugh. That instantly nets you bonus points! 

5. Confidence 

Women find confident men attractive. According to Dr Sameer Malhotra, head of psychiatry and psychotherapy department at Fortis Hospital in New Delhi, within the first few minutes of meeting, women will not only suss out your level of confidence, they will also interpret the vibes you give out and how you think. "Women notice how clear or decisive you are and whether you approach things positively." Just remember, cockiness and arrogance are not the same as confidence! 

6. Conversation 

Men have successfully given womankind the impression of being strong and silent. So women aren't expecting you to have mad talking skills. All you've got to do hold her attention. "We know (scientifically) that the more or longer that a woman gets to know a man, the more physically attractive he becomes in her mind," says Dr Patzer. Women are looking for someone to keep up the conversation -- so forget the one-liners, just be yourself! 

Surya Namaskar: 12 Yoga poses for weight loss

Sun Salutation is considered a complete body workout. Yoga experts say that doing 12 sets of Surya Namaskar translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes.

A workout for 'busy bees'

Facing a time crunch? Want to feel fit but don't know how? Welcome to the world of Surya Namaskar. Literally translated as sun salutation, Surya Namaskar comprises a sequence of 12 yoga postures. The best part about Sun Salutation is that it works well for those 'super busy' people who often complain about not being able to do yoga because of a time crunch. Doing at least 12 sets of Sun Salutation, preferably at sunrise, at a fast pace provides a good cardiovascular workout. If done at a slower pace, these postures help tone the muscles and can be relaxing and meditative. Moreover, it allows you to enjoy the stretch and makes the body more flexible.

Though pretty much an exercise in itself, Sun Salutation forms an excellent link between warm-ups and intense yoga postures. Start your early morning yoga routine with some warm-up stretches to ease out body stiffness. You can then do a few rounds of Sun Salutation to help increase body flexibility and also prepare the body to stretch more during the intense yoga posture sequence.

Sun Salutation is considered a complete body workout. Yoga experts say that doing 12 sets of Surya Namaskar translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes.

Why Sun Salutation is good for you?

But that's not all. Regular practice of Sun Salutation offers a lot of interesting benefits for every part of the body. These powerful yoga poses have a great impact on the heart, liver, intestine, stomach, chest, throat, and legs - the whole body from top to bottom. It purifies the blood and improves blood circulation throughout the body and ensures proper functioning of the stomach, bowel, and nerve centres. Practicing Sun Salutation daily helps balance the three constitutions - Vata, Pitta and Kapha - that the body is made up of.

Your guide to Sun Salutations

Step #1: Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.

Expand your chest and relax your shoulders.

As you breathe in, lift both your arms up from the sides and as you exhale, bring your palms together in front of the chest in a prayer position.

Step #2: Hastauttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

How to deepen this yoga stretch?

You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.

Step #3: Hasta Padasana (Hand to foot pose)

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.

How to deepen this yoga stretch?

You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.

It's a good idea to keep the hands fixed in this position and not move them until you finish the sequence.

Step #4: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

How to deepen this yoga stretch?

Ensure that the left foot is exactly in between the palms.

Step #5: Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

How to deepen this yoga stretch?

Keep your arms perpendicular to the floor.

Step #6: Ashtanga Namaskara (Salute with eight parts or points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.

The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

Step #7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.

How to deepen this yoga stretch?

As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force your body.

Step #8: Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/) posture.

How to deepen this yoga stretch?

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

Step #9: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.

How to deepen this yoga stretch?

Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.

Step #10: Hasta Padasana (Hand to foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

How to deepen this yoga stretch?

Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.

Step #11: Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

How to deepen this yoga stretch?

Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretch backwards.

Step #12: Tadasana

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

288 yoga poses in 12 minutes!

One round of Sun Salutation consists of 12 yoga poses. One set consists of two rounds of Sun Salutation:first stretching the right side of your body and then the left side. So, when you do 12 sets of Sun Salutation, you are completing 12 sets x 2 rounds in each set x 12 yoga poses in each = 288 yoga poses within 12 to 15 minutes.

Surya Namaskar calorie calculation:

One round of Surya Namaskar burns upto 13.90 calories for an average weighing person. You can now set a target for yourself. You can slowly increase the number of rounds of surya namaskar to 108. By the time you reach this number, you will become more toned and fitter.

30-minutes workout calorie meter: How many calories are you burning in your 30 minute workout?

Weight lifting = 199 calories

Tennis = 232 calories

Basketball = 265 calories

Beach volleyball = 265 calories

Football = 298 calories

Bicycling (14 - 15.9 mph) = 331 calories

Rock climbing = 364 calories

Running (7.5mph) = 414 calories

Surya Namaskar = 417 calories