If you   traveling do this yoga daily ....
BANDHA  KONASANA
• Begin with Sukhasana.
• Join the soles together.
• Bring the heels closer to the hips.
• Lower the knees slowly push to the side 
• Take 5-8 breaths here and then return to the previous position.

TADASANA 
• Stand straight and join the heels 
• Keep the hands straight at the side.
• Raise the palms up by interlocking them.
• The direction of the palms should be towards the sky.
• Breathing slowly, pull the body up while standing on the toes.
• Stretch the body. Stay in this posture for some time. Then return to normal position.
Benefits... 
The back will get strength. Balance will improve. Depression, anxiety and fatigue will go away. Body posture will improve.

SQUATS
• Directly stand up and open both hands in front
• Bend your knees so that it is as if you are  sitting on chair
• Keep the feet equal. lean down until the thighs are parallel to the ground  
• Then come back to the previous position 
• Repeat this several time.

Basic Crèches
• Lie on your back on a mat or sheet. 
• Bend the knees and keep the soles on the ground.
• Cross the palms and keep them on the shoulders.
• Now lift the head and shoulders lightly.  
• Then bring it down slowly. Do this 10-12 times.

Benefits 
Bones and muscles will be strong. The ability to perform everyday activities will improve. Fatigue will go away.

 KNOW ALSO DIET 
• Must eat soup or salad in the diet. 
• Instead of soups with cream, drink low-fat or broth soups. 
• For salad, eat salad mixed with vinegar, lemon, fruit salad, carrot, cucumber, onion.
• If you are eating outside, eat grilled, roasted, steam cooked food, such as idli, dhokla, dosa, plain roti-vegetable, dal-rice etc.
• Must eat apple, banana, orange, grapes, pear, papaya etc. in fruits. Eat dry fruits.

Tip :  Take the benefit of this yoga practice after taking proper advice from a yoga guru. 

Writer :  Pramod Yadav