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Yoga Poses For Strength Training

When you think about strength training exercise, the first place that comes in your mind is the gym and heavy weights. But, most of the exercises you do in a gym are difficult and often leads to injury. While lifting weights can pump up your muscles for sure, it won’t give you the strength to balance your body weight, which can only be achieved by practicing Yoga. Yes, if practiced well and regularly, Yoga for strength training is highly effective.

This statement might look false at start but Yoga is a practice where you have to lift your own body weight. With Yoga poses you can actually strengthen all the muscles as it stretches and strengthens muscles of your whole body that protects you from getting any injury from day-to-day activities like bending, lifting, standing up, sitting down or walking.

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Surya Namaskara an ancient form of yoga practiced in India for centuries. This is an art of solar vitalization. Surya Namaskara is the most popular form of yoga practices as it includes different Asanas, Pranayama, Mantras and Mundras. The three features of Surya Namaskara are form, vital energy and rhythm. Combination of 12 different postures and specific sequence of breathing pattern, an individual practicing Surya Namskara can vitalize and rejuvenate the whole system. It reduces excessive fat from almost all parts of the body as well as stretches each and every muscle and tones it. This is the best exercise for the beginner who wishes to practice yoga.

Health benefits of Surya Namaskara:

  • Surya Namskara provides all the benefits of different yoga practices in a compilation of asana’s. It is a complete exercise that offers physical health benefits, mental stability and spiritual upliftment in a person. The apparent benefit of Surya Namaskara is it tones muscles; improve joints, ligaments and the skeletal system by improving posture, flexibility and balance in body.
  • Practicing Surya Namaskara is also good for the heart and rouses the cardiovascular system. It increases the oxygen supply in the blood which strengthens the heart. Surya Namaskara improves the digestive system and the nervous system.
  • Performing Surya Namaskara also benefits the Endocrine system as it improves the functioning of various endocrinal glands which includes thyroid, parathyroid and pituitary glands to function properly.
  • Most of the people who have performed Surya Namskara feel wonderful after performing the Sun Salutation. It’s relaxing, rejuvenating, reduces tension, stress and anxiety from mind and body.
  • If you are suffering from insomnia or sleep disturbances, practicing Surya Namaskara will aid you in falling asleep without any need for sedatives.

Things to keep in mind before practicing Surya Namaskara

  • Before performing Surya Namaskara it’s advisable to do few rounds of warm-up stretches. This removes restlessness in the body and prepares it for Surya Namaskar yoga postures.
  • Make sure you face East direction if you are doing Sun Salutation in the morning and the West direction if you practicing it in the evening.
  • Surya Namskara is all about doing proper postures in a balanced way. So, even when you have mastered in every posture of Surya Namskara, don’t with every posture.
  • Breathing normally while doing Sun Salutation is also very important. Your breaths should be slow and effortless while doing Surya Namskara. This practice is all about keeping palace between body movements and balanced breathing.
  • As you finish your last round of Surya Namaskara, lie down on your back and relax your entire body.

So, why not start your day with Surya Namaskara and see the difference in your physically and mentally within a short period. Celebrities like Kareena Kapoor, Jennifer Aniston and many others practice Surya Namakara regularly. What about you?

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Surya Namaskara – This is the oldest form of practice in Yoga which is practiced by many. As the name suggest “Surya Namaskara” or San Salutation is practiced early morning when sun rises. This Yoga is merge of 12 postures which stretches every part of body and controls your breathing. Practicing this early morning with empty stomach helps regulate your digestion, rejuvenate your body and mind for the entire day.

12 Steps of Surya Namaskara – :

  • Surya Namaskara Step 1: Pranamasana (Prayer pose)

Stand straight on the edge of your yoga mat. Keep your feet together and body weight equally balanced on both the feet. Make sure your body is in relaxed position. Now, take a deep breath and lift you’re both arms so that your palms come together in front of your chest in prayer position.

  • Surya Namaskara Step 2: Hastauttanasana (Raised arms pose)

Now after joining hands in prayer position, slowly lift your arms up and bend your body backwards so that you can feel stretch in your body. Remember, if you are practicing this for the first time, don’t bend more as it might give you injury. Try breath normally while doing Hastauttanasana.

  • Surya Namaskara Step 3: Hasta Padasana (Hand to foot pose)

Breathe out and bend forward from your waist. Bring your hands down to the floor and try touching your head to your knees. Make sure you don’t put strain on your back or loose balance. You may bend the knees slightly, if necessary so that your hands touch on the floor beside your foot.

  • Surya Namaskara Step 4: Ashwa Sanchalanasana (Equestrian pose)

Inhale and push your right leg backwards, as far as you are comfortable. Place the left leg bend to the floor and look up. Make sure that your bend leg foot should be between your hands.

  • Surya Namaskara Step 5: Dandasana (Stick pose)

As you inhale, take the left bend leg back and bring the whole body in a plank position. In this posture your body weight should be on equally divided on your shoulders and leg stretched backwards.

  • Surya Namaskara Step 6: Ashtanga Namaskara (Salute with eight parts)

Slowly bring your knees down to the floor and exhale. Now push your hips slightly upwards, slide forward so that your chest and chin rest on the floor. This position might be difficult to practice for the first time. Ashtanga Namaskara controls your breathing and balancing ability of body.

  • Surya Namaskara Step 7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up while keeping all the support on your arms so that you get a Cobra posture. You can keep your elbows bent if you feel strain. Now, lift your face upwards and look up.

  • Surya Namaskara Step 8: Parvatasana (Mountain pose)

Breathe out; lift the hips slowly so that your chest is downwards position. Your posture should be in a reversed V posture (/). This posture is similar to the plank position, only in Parvatasana your posture is more like a peaked mountain. Try to keep your heels steady on the ground and lift your tail bone higher to feel maximum stretch.

  • Surya Namaskara Step 9: Ashwa Sanchalanasana (Equestrian pose)

Place the right foot exactly between the two hands and left leg stretch backwards on the floor. Maintain the breath and push the hips down towards the floor and look upwards.

  • Surya Namaskara Step 10: Hasta Padasana (Hand to foot pose)

Breathe out, bring the left foot between the hands and bring your hips upwards in bending position. Make sure your palms should be on the floor. You may bend your knees slightly if necessary.

  • Surya Namaskara Step 11: Hastauttanasana (Raised arms pose)

Breathe in and push your body upwards and arms above your head. Slowly bend backwards to feel stretch on your back.

  • Surya Namaskara Step 12: Tadasana

Exhale and straighten your body, bring the arms down and relax. After practicing all the postures, you might feel bit increase in heart rate and blood flow in your entire body.

Surya Namaskara or Sun Salutaiton is not just an exercise to have weight loss. Practicing Surya Namaskara regularly detoxifies, stimulates and massages practically every organ of the human body and makes spine flexible.

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One out of twenty people in the world is suffering from diabetes due to their irregular eating habits, obesity, and hyper tension. Diabetes happens when the body becomes incapable to produce sufficient amount of insulin hormones to break down the ingested sugar. The work of Insulin is to regulate the blood sugar by converting it into energy. Due to inadequate amounts of insulin in the body, the sugar starting to get accumulated in the blood, which leads to Diabetes. The main symptoms of Diabetes are feeling unusual thirst, fatigue, loss of weight, and excessive urination. This disease can lead to many other complications in the body. Though, there are many medicines available in the market which can control and monitor diabetes but they do often have harmful side effects on body. Practicing Yoga regularly can cure Diabetes by stimulating internal organs of the body, particularly activating glandular systems responsible for this disease.

In this article, we have listed some very simple Yoga Asanas which can cure or at least control Diabetes:

Pranayama:

This is a very simple breathing exercise which has extensive benefits you have ever thought of. By practicing the pranayama, you can relax your nervous system which eventually decreases the stress level in mind and body. Some research also shows that by practicing Pranayama, you raise oxygen level in body which gives calming effect on brain and nervous system.


Mandukasana:

By practicing this yoga posture, you put correct pressure on internal organs like stomach and pancreas. Mandukasana stimulates these internal organs which regulates insulin and controls Diabetes.


Paschimottasana:

This yoga pose is known to stimulate the functioning of the internal organs such as kidneys, pancreas, and the liver. To get maximum benefit of Paschimottasana, it should be practiced two or three times in a single set.


Ardha Matsyendrasana:

It’s a difficult yoga posture and cannot be performed correctly without continuous practice. Ardha Matsyendrasana posture offers enormous benefits to help the pancreas recover. It regulates the bile and adrenaline secretion, which is helpful in curing Diabetes. This asana improves functioning kidney, small intestine, gall bladder and stimulates digestion.


Sarvangasana and Halasana:

 

 

 

 

 

 

Both of these yoga postures should be practiced together. Make sure you practice Sarvangasana first and later Halasana to get maximum benefits. This yoga posture targets the neck region of body. It increases the blood supply in thyroid glands. These glands regulate carbohydrate, protein, vitamin and fat metabolism in human body. By improving functioning of these glands, there will be visible reduction of sugar level in body.


Shalabhasana:

This asana is particularly effective in treating stomach and digestion problems. Shalabhasana makes liver stronger and increases the digestive power of body.


All these yoga exercises will help you to get a strong body and getting your diabetes in control. But, another most important thing is to have a healthy lifestyle to get a disease free body.

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When it comes to weight loss, getting a strong and flexible body, peace of mind or just wishing for beautiful healthy skin – a regular practice of yoga can help you achieve all that. However most of the people understand yoga by limited yoga poses (aasanas). Yoga is not only to achieve a great body or to do meditation but its benefits are much more. Yoga helps you to unite the mind, body and breathe in a uniform way. It brings harmony within you to make your life quieter, happier and more fulfilling.

Here, we give you top benefits you can get from the regular practice of yoga.

• All- round Fitness of Body: All the yoga postures are made to make your body more flexible and strong. It burns extra fat, build you muscles but also improves flexibility of body which we lose after certain age. Yoga practice will bring peace at mental as well as spiritual level.

• Weight loss: This is one thing most of us wish for. Yoga asana like Surya Namskar, and Kapal Bhati are the best to help you lose weight from all over the body. These yoga poses not only helps keep a check on weight but also tighten the loose skin of your body.

• Relive from Stress: Few minutes of practice of yoga can be a great way to get rid of stress can that accumulates daily in mind and body. Doing meditation in pranayama is an effective technique to get rid of stress from mind. It also helps to de-tox your body to make you feel fresh and relaxed all-round the day.

• Improved Immunity: Most of us lead a very stressful life and often become irregular in our eating and sleeping habits. Little we know that these small things can actually harm our body and lowers down immunity power of our body. Doing yoga every day in morning will strengthen organs and muscles.

• Better Posture and Flexibility of Body: Often while building muscles and tightening your body, you forget about the flexibility of the body. With regular yoga, body muscles get stretched and toned and also get stronger in time. It also improves your body posture when you stand, sit or sleep. Our body often gets hurt by sitting or sleeping in a wrong position. With the help of yoga, you can get relief from body pain and correct your posture at the same time.

• Better Flexibility & Posture: You only need to include yoga in your daily routine to benefit from a body that is strong, supple and flexible. Regular yoga practice stretches and tones the body muscles and also makes them strong. It also helps improve your body posture when you stand, sit, sleep or walk. This would, in turn, help relieve you of body pain due to incorrect posture.

• Great Intuition Power: Yoga and meditation hold the power to enhance intuitive ability of mind so that you can take fast and correct decisions in your personal and professional life. It really works but for that you need to practice regular and see the result all by yourself.

Yoga requires continuous practices and the deeper you move into yoga, the more profound its benefits will be.

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