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10 Yoga tips for weight loss

2020-05-19T21:27:00.000+05:30

Most of the people think that yoga calms the mind, but there is more than you think. If it is done by dedication and discipline it not only helps you keep balancing mentally but it also helps you to stay in shape. Yoga helps you lose weight , helps you to stay fit physically. It is true that in comparison to high intensity workout, yoga burns lesser calories but some of the yoga flow, when done at a moderate to high speed, can make you sweat like no other workout.

Along with weight loss, yoga helps you to reduce stress which is the major problem for weight gain.

Triangle pose - Trikonasana

Trikonasana

To perform this asana, stand straight with your feet wide apart and hand straight parallel to the ground. Now bend your right side and try to touch your right foot with your right hand and try to stay in this position as much as you can or 10 -15 sec. Repeat this with the other side too.

This asana helps to improve digestion and helps to reduce belly fat.

2. Boat pose - Naukasana

To perform this asana, lie straight on your back on the floor with your hand by your side. Now lift your upper body and legs and keep your hands straight, parallel to the ground. Keep your body forms a V shape. Now stay in this position about 10 - 15 sec.

3. Bow pose - Dhanurasana

To perform this asana, lie flat on your stomach on the ground. Now slowly lift your upper body like you do in bhujangasana( Cobra Pose ) and gradually lift your legs too. Now try to hold your legs with your hands and stay in that position as much as you can or about to 10-20 sec.

4. Bridge pose - Setu bandhasana

To perform this asana ,lie flat on your back on the ground. Fold your knee and keep your feet flat on the ground. Lift your tailbone up such that your hips and lower back are off the mat. Now place your hand under your hips. Use your thigh muscle (hamstring) and abdomen to hold your bottom and back up. Now slowly lower your tailbone back down. Relax and repeat this.

5. Upward Dog pose - Urdhva mukha svanasana

To perform this asana, lie straight on your stomach on the ground with hands extended forward and palms facing down. Now place your hands right below your shoulders, lift your upper body and look up. Your lower abdomen and thigh should be straight on the floor.

6. Chair Pose - Utkatasana

To perform this asana stand straight with your feet joined together and hands by your side. Now raise your arms above your head such that your palms face each other and now bend slowly from your knees, exactly like you do in a squat position. Your thigh should be parallel to the ground. Stay in the position for 10- 12 sec.

7. Plank pose - Phalakasana

To perform this asana start by lying straight on your stomach. Now slowly lift your body from the mat by using the pressure of your hand. Your body should form a straight line from upper body(head) to lower body(heel). Your wrist should be on the mat and your shoulders should be right above your wrist. The position will look similar to a push-up position. Hold on the position for a few seconds by keeping your abdominal engaged and then slowly relax.

8. Shoulder stand - Sarvangasana

To perform this asana , lie straight on your back. Now lift your leg slowly upward and bring it at 90 degree. Bring the legs towards your head by raising your buttocks up. Try to keep your leg, abdomen and chest in straight line.Place your palm on your back for support and chin against chest. Try to stay in this position as much as you can or about to 30 sec. now slowly return back.

9. Twisted chair pose - Parivrtta Utkatasana

To perform this asna, Begin in a chair pose with knees together and weight mostly in your heels. Bring your hands together at the center of your chest. Inhale to lengthen your spine. Exhale to hinge forward then twist to your right, hook your left elbow outside your right thigh. Now press your palms together and keep your knees together. Lower your hips an extra inch. Hold for 4 - 5 breaths before releasing. Return to the chair and repeat on the other side.

10. Child pose - Balasana

To perform this asana start by sitting on the floor in vajrasana (thunderbolt pose). Now slowly lower your head down on the mat by resting your belly on the thigh. Now stretch your head towards , with your palms touching the front of the mat, right in front of your head. Hold this position for 10- 20 sec.

There are several other yoga that are very important for weight loss such as paschimottanasana, virbhadrasana, uttanpadasana, Ardha chandrasana, half moon pose etc. Yoga is considered an appropriate intervention for weight loss and to prevent obesity.

how to do Vipritkarni? Steps, Benefits And Precaution

2020-05-01T22:47:00.001+05:30

Here are the two words " viprit " and " karni" . Whom to opposite, whom to reverse and why? Inverted lake pose means to bringing the body to opposite state of its normal state.The posture in which the normal state of body changed is called the inverted lake pose.

Everything you need to know about vipritkarni

What you should know before you do vipritkarni.
How to do vipritkarni?
Benefits of inverted lake pose
Precaution of inverted lake pose

What you should know before you do inverted lake pose(vipritkarni )

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How to do inverted lake pose(vipritkarni)?

Here are step by step procedure to do inverted lake pose

lie straight on the floor on your back. Feet stay straight and together. Both ankle will also meet together.
keeping the palm facing down,place your hand on the side. And make your whole body relaxed.
Slowly take deep breath and lift your legs up and up.
After that, putting pressure on the ground with hands, raise the buttocks above the ground. Bring your feet towards your head.
Then bend your hands with the palms to support the upper part of the buttock near the waist.Keep your elbow as close as possible.
Raise the head with the hand in such a way that it become perpendicular to the ground.
Keeping the legs straight, tilt them slightly towards the head so that the pair comes in a straight line of sight.
Close the eyes and make the whole body relaxed. Concentrate your consciousness on the Manipur Chakra in the spinal cord just behind the navel.
Make sure that the chin pressure does not fall on the chest. This is the initial stage

Period: If there is pressure in the head, then stop the practice. Gradually increase the number of owers to 21 in a few months.

Order: Practice it at the end of your daily yoga practice and before meditation. Do not practice it after difficulty exercises or at least three hours after meals.At the completion of this practice, practice any posture that is bent, like, Bhujangasana, Matsyasana.

Benefits of inverted lake pose(vipritkarni ):

This balance the hyperactive thyroid.

Its prevents colds, colds, swelling of throat and respiratory diseases.

It enhances the appetite and digestion, and helps in the treatment of constipation.

It treats rupture, hemorrhoids and hernia.

It relieve leg muscles.

It helps to clam mind.

it helps you to keep young and vital.

Precaution of inverted lake pose(vipritakrni):

This is a reverse exercise and should not be practiced until the body is healthy.This practice should not be done if

high blood pressure,
heart disease
thyroid growth or
increase of toxic substances

in the body.

Do not practice this asana if you are suffer any severe eye problem.
Do not practice this asana if you have back or neck problem.

Bhujangasana step,benefits and precaution

2020-04-28T11:47:00.002+05:30

BHUJANGASANA is known as cobra pose. Bhujanagasana is the sanskrit name of the cobra pose in which "bhujanaga means the snake and asana means pose. That's why this pose is known as cobra pose. The final position resembles to the cobra with its head raised. It is the seven pose of the twelve pose in suryanamaskar. COBRA pose benefits the complete digestive system. It is am excellent pose to strengthening to the spine.

HOW TO DO BHUJANGASANA?

Here are step by step procedure to do bhujangasana.....

Start by lying flat on your stomach keeping your leg straight and feet together,heels touching each other and toes pointing.
Rest your forehead on the floor
Place your palms of your hand side to your chest ,your arms must be close to your body and elbows pointing outwards.
Inhale and raise your hand ,shoulder then chest and abdomen by using your back muscles.
Now use the strength of your arms to raise your trunk and look upward breathing normally. This is your final position.
Your navel should not raise, ensure that you keep your navel on the floor. Hold this position for 20-25 seconds.
To came back to the starting position first exhale and slowly lower your abdomen ,chest ,shoulder ,neck and forehead.
Relax and take deep breath.

BENEFITS:

Bhujangasana is best for constipation patient.
Its provides elasticity to your body.
Its reduce the belly fat
Slip disk patient must do cobra pose
Its provides benefits to the abdominal and its related organs.
Its strengthen the spine and make it more flexible.
Cobra pose helps to improve blood circulation.
Cobra pose strengthen the muscles of the chest, shoulders, arms and abdomen.
This pose decrease menstrual irregularities in women.

PRECAUTIONS:

Pregnant women do not do this asana.
Do not raise your body too up.
Do not keep your body stiff.
Don't force yourself too much practicing it.
Consult to yoga specialist if you are suffering from peptic ulcer, hernia, intestinal tuberculosis ,or hyperthyroidism.
keep your buttocks loose if they are tend to tighten up naturally during bhujangasana.

Coronavirus (COVID-19) : Symptoms,causes and prevention

2020-04-23T16:27:00.000+05:30

Coronavirus is a family of viruses that can cause illnesses such as the common cold, severe acute respiratory syndrome (SARS).

In 2019,coronavirus was identified as the cause of a disease outbreak that originated in China.

The diseases is called coronavirus disease 2019 (COVID-19). In March 2020, the World Health Organization declared the COVID-19 outbreak a pandemic.

Public health groups, have also issued recommendations for preventing and treating the illness.

Symptoms:

Symptoms of COVID-19 may appears 2 to 14 days after exposure and can include

Fever
Dry cough
Difficulty breathing

Other symptoms can include:

Fatigue
Aches
Runny nose
Sore throat
Headache
Diarrhea
Vomiting

The severity of coronavirus (COVID-19) symptoms can range from very mild to severe. Some people may have no symptoms at all. People who are older or who have chronic medical conditions, such as heart diseases, lung diseases or diabetes, or who have compromised immune systems may be at higher risk of serious illness.

Causes:

Infection with the new coronavirus (severe acute respiratory syndrome coronavirus 2) causes coronavirus disease 2019 (COVID-19).

It is unclear exactly how epidemic the new coronavirus is. Data has shown that this disease spreads from person to person among those in close contact . The virus spreads by respiratory droplets released when someone with the virus coughs, sneezes touch or talks.

It can also spread if a person touches a surface with the virus on it and then touches his/her mouth, eyes or nose.

Complications:

Although most people the with COVID-19 have mild to moderate symptoms, the disease can cause of severe medical complications and lead to death in some people. Older adults and people with existing chronic medical conditions are at greater risk of becoming seriously sick with COVID-19.

Complications can include:

Pneumonia in both lungs
Organ failure in several organs

Prevention:

Although there is no vaccine available to prevent this infection with the new coronavirus, you can take steps to reduce your risk of contagion.

World Health Organization and CDC recommend following precautions for avoiding COVID-19

Avoid large events and mass gatherings.
Avoid close contact (within about 6 feet, 2 meters) with anyone who is sick or has any symptoms.
Keep distance between yourself and others if COVID-19 is spreading in your community, especially if you have a higher risk of serious illness.
Wash your hands often with soap and water for at least 20 seconds, or use an alcohol-based hand sanitizer.
Cover your mouth and nose with your elbow or a tissue when you cough or sneeze. Throw away the used tissue.
Avoid touching your eyes, nose and mouth.
Avoid sharing dishes, glasses, and other household items if you're sick.
Clean and disinfect high-touch surfaces daily.
Stay home and work from home, school and public areas if you're sick, unless you're going to get medical care.
Avoid taking public transportation if you are infected.

The Centres for Disease Control and Prevention, the US agency recommends wearing cloth face coverings in public places, such as the grocery store, where it's difficult to avoid close contact with others. It's especially suggested in areas with ongoing community spread.. Using masks in public may help reduce the spread from people who don't have symptoms.

If you have any chronic medical condition and may have a higher risk of serious illness, check doctor about other ways to protect yourself.

If you're planning to travel, first check the health websites for updates and advice. Also look for any health advisories that may be in place where you have been planning to travel. You may also want to talk with doctor if you have any health conditions that make you more receptor to respiratory infections and complications.

Headstand pose(sirsasana) steps, Benefits and Precautions

2020-04-22T14:41:00.000+05:30

Headstand yoga pose is also known as sirsasana. The word sirsasana derived from sanskrit, shirsha means "HEAD" and asana mean "POSE". Headstand is the posture where practitioner balance his whole body on the head with the support of the arms.

Headstand posture is the king of all other postures just because of its balancing. Headstand posture not only turn around your vision of the world but also turns around the blood pressure of the body.

A number of people are afraid and disinterested to do this asana because of its position and some sort of balance. It is not difficult to practice if it is practitioners practice this under the guidance.

The brain exigency well oxygenated blood for well-behaved its various functions smoothly. If the brain didn’t receives sufficient enriched oxygenated blood that leads to headache, pituitary malfunctioning, sexual problems, improper vision, hair fall, skin problem, Haemorrhoids etc.

HOW TO DO HEADSTAND POSE ?

Here are the step-by-step procedure to do headstand.

1. Come in table pose.

2. Next, shift the weight of your upper body on your elbow,ensure that your elbow and shoulder should be apart

3. Interlock your fingers, palms forming a cup.

4. Bring down your head on the formed cup so that your head touches the palms,ensure that your head pressed against the palms.

5. Lift your knee and hips off the floor and straight your legs,gradually walk towards your head until your back are not straight.

6. Transfer your body whole body weight from toe to your arms and head.

7. fold the knee gradually in, towards your chest, elevate your feet off the floor.

8. Bring the heel up to the prat(buttocks), balancing in this position for 30 sec approx.

9. once you know that your body is ready, lift your one leg slowly-slowly and the other one rooting to the ground.

10. Tighten your core and lift your other leg too, when both legs are up ,join them together for balancing the posture smoothly.

11. stay in the pose as long as you can while maintaining steady breathing.

12. To come out of the position , first fold your knee and fetch them to the chest,then bend your hips and bring your feet to the floor.

13. At the end, relax in a child's pose.

HEALTH BENEFITS OF THE HEADSTAND POSE

Its increase physical and mental stability.

its helps to improve mental fatigue and anxiety.

Its help to reduce over fat on the body.

from daily practice of this pose your thigh,knee,shoulders and arms become strong.

Its increase the blood flow to the scalp and head.

Its improve the blood flow to the eye.

Its improve the digestion.

This asana helps to flush out the adrenal glands.

This asana develope the strength in the core muscles.

Its help to calm the brain and relieves mild depression and stress.

Do not practice the pose if you have back problem, suffering from high blood pressure , heart diseases or any brain illness.

Ensure your body Do not incline towards any direction.

A pregnant lady must avoid this asana.

women should be avoided this pose if they aren't comforted in menses.

Do not practice this asana if you have any neck injury or severe headache.

PRECAUTIONS :