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Watch, learn, do: Fusion yoga made easy

Fusion yoga is a mash-up of controlled yoga postures and high intensity cardio workout that strengthens your core, raises flexibility and lowers your heart rate to give you a complete workout in 10 minutes.

Yoga instructor Swati Kain’s energizing videos help you lower stress, improve mood, tone and strengthen muscles, lose weight, raise lung capacity and boost heart health in two minutes. Repeat for added gains.

Yoga works wonders if done right.

When done wrong, it causes niggling aches and painful injuries.

So watch and learn with Kain, who is a pilates trainer, a post-graduate in yogic sciences and a yoga instructor trained at Sivananda Yoga Vedanta Dhanwantari Ashram.

Surya Namaskar (Sun Salutation) is a sequence of a dozen interlinked postures that give you a whole-body workout to relax your muscles and give you the flexibility and strength you need to navigate through the day.

Follow up Surya Namaskar with this sequence of high-intensity exercises that lower your heart rate and blood pressure, improves balance, raise breathing capacity and release endorphins, the “feel good” chemicals that boost mood and lower anxiety.

You need a combination of cardio to burn fat and yoga to stretch and strengthen muscles. For quick weight loss, do it in combination with Surya Namaskar and Yoga for Cardio.

Low on energy in the middle of the day? Here’s a workout to get you going! This combination of asanas works on your core to release energy and relax your chest, back, and shoulders.

Been sitting at your desk all day? You need to stretch your hamstrings, quads, groin and the knees to lower stiffness, increase blood flow and improve flexibility.

These intense postures strengthen and tone your abdominal muscles, trim the waist, restores elasticity to the spine and stretch leg ligaments all at once. Working on your core shaves inches off your waist but improves balance and posture.

These postures stretch a little bit of everything to ease the niggling aches and pains associated with stress and joint and muscle stiffness. Flexibility improves balance, functional fitness and lowers your risk of injury from falls and minor accidents as you go about your day.

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