A fitness challenge from India is complete only with Yoga.

The basic challenge
1. This is optional. For those who want to spice up their routine, Yogasanas for the abs. One such routine: http://www.self.com/…/f…/2011/09/flat-yoga-abs-in-8-minutes/
2. Vajrasana for 5 minutes (this step can be done after a meal for max benefit).
3. Meditation for 10 minutes.
4. Pranayam – 2-3 minutes Bhastrika, 1-2 minute Kapal Bhati, 2-3 minutes Anulom Vilom.

The advanced challenge
1. 10 sets Surya Namaskar. Please attempt this only if Surya Namaskars are part of your fitness routine. If they are not, please go for your regular workout.
2. Vajrasana for 5 minutes (this step can be done after a meal for max benefit).
3. Meditation for 10 minutes.
4. Pranayam – 2-3 minutes Bhastrika, 1-2 minute Kapal Bhati, 2-3 minutes Anulom Vilom.

Day 10 is for Yoga! A fitness challenge from India is complete only with Yoga. The basic challenge 1. This is optional. For those who want to spice up their routine, Yogasanas for the abs. One such routine: http://www.self.com/flash/fitness-blog/2011/09/flat-yoga-abs-in-8-minutes/ 2. Vajrasana for 5 minutes (this step can be done after a meal for max benefit). 3. Meditation for 10 minutes. 4. Pranayam – 2-3 minutes Bhastrika, 1-2 minute Kapal Bhati, 2-3 minutes Anulom Vilom. The advanced challenge 1. 10 sets Surya Namaskar. Please attempt this only if Surya Namaskars are part of your fitness routine. If they are not, please go for your regular workout. 2. Vajrasana for 5 minutes (this step can be done after a meal for max benefit). 3. Meditation for 10 minutes. 4. Pranayam – 2-3 minutes Bhastrika, 1-2 minute Kapal Bhati, 2-3 minutes Anulom Vilom.

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