Body and Soul

Tortoise Pose / Kurmasana

2020-07-19T06:18:00.002-07:00

Just as the name suggests, ‘Kurma’, Sanskrit term for ‘tortoise’, eliminates the outer world from your mind and draws your mind inwards to focus on the ‘inner you’. Naturally, it is mentally challenging just as it physically is. Tortoise Pose is one of the best hip opener poses with various other benefits to offer.

Procedure

Sit down on the mat with your legs stretched forwards and your hands by the sides. Keep your legs apart maintaining more than hip-width distance between them.
Bring your arms forwards and place your palms between your legs.
With exhalation, bend forward slowly.
Bend your legs slightly and slide your hands under your legs as you place your chin on the floor. Straighten your legs.
Hold the pose for 20 to 30 seconds with normal breathing.
Release the pose by raising your legs slightly to allow your hands to slide back to the front and inhale as you lift your upper body to position.

Benefits

Strengthens respiratory function
Promotes blood circulation
Boosts digestion
Energizes the whole body
Stretches the spine and improves spine flexibility
Reduces back pain
Stretches the whole body
Strengthens hips and is an amazing hip opener
Relaxes the mind
Improves focus

Note

The pose is not recommended to those with slipped disc conditions, hernia and sciatica. It is also not recommended to those with severe arthritic conditions.

In case of difficulty in bending forward and sliding your hands, a block can be placed under the feet to perform the pose.

Counter Pose: Cobra Pose, Fish Pose

Best Yoga Poses To Say Goodbye To Anxiety

2016-05-30T10:57:00.006-07:00

Anxiety, often used interchangeably with stress, is not the same as stress but a reaction to stress. Stress is a response to a tough situation and can be defined as a reaction of the body and mind to a particular situation. Anxiety, on the other hand, is a type of unease, worry and fear at perceived threat. Such unfounded fear causes a number of physical and psychological symptoms.

Symptoms of Anxiety

While anxiety to a certain degree may be useful and safeguard you from potential threat, higher level of anxiety can negatively influence your physical and mental health leading to anxiety disorder. The symptoms of anxiety include:

Insomnia
Palpitation
Irritability
Tremor
Shortness of breath
Numbness in hands and feet
Heart conditions
Lack of focus

How Yoga Helps To Alleviate Anxiety

Yoga is a body-mind art that promotes co-ordination and balance. Apart from a wide range of physical benefits, yoga works at psychological level as well. Here is how yoga alleviates anxiety.

Promotes calm
Treats mood swings
Aids in achieving emotional balance
Increases awareness of emotions within thereby aiding in handling the situation right
Develops mindfulness and aids in distancing you from thoughts that are distressful
Effects change in attitude and perception, which results in understanding, curing and preventing anxiety.

Yoga Poses For Anxiety

Here are some of the best yoga poses for anxiety that relieves stress, promotes sense of calm and balance and makes you stay in the present.

1. Tree Pose / Vrikshasana

Tree Pose promotes your focus, boosts sense of balance and awareness thereby taking your mind off anxiety. Click here for more.

To know about yoga poses for stress relief, click here.

2. Standing Forward Bend / Uttanasana

To perform the pose, stand straight with your hands by the sides. Lift the hands up and with exhalation bend down and place your palms by the sides of your feet. Click here for more.

3. Downward Dog Pose / Adho Mukha Svanasana

Adho Mukha Svanasana is a restorative yoga pose that offers amazing health benefits. For more information, click here.

4. Child Pose / Balasana

Child Pose is a resting pose and performed between challenging yoga poses. Click here to know more.

5. Seated Forward Bend / Paschimottanasana

One of the best poses to stretch the spine, Seated Forward Bend is also recommended for reducing tummy fat. Click here to know more.

6. Bridge Pose / Setu Bandhasana

Bridge Pose is a basic yoga pose with amazing benefits. Click here to know more about the pose, which is recommended for anxiety.

7. Fish Pose / Matsyasana

Matsyasana is one of those poses highly recommended for asthmatic conditions. Click here to know more.

8. Rest Pose / Savasana

Savasana is a wonderful yoga pose, which relaxes the whole body and mind. Performed at the end of every yoga session and in between when necessary, Savasana is one of those effective yoga poses for anxiety.

Practice the above mentioned yoga poses to get the better off anxiety.

Bridge Pose / Setu Bandhasana

2016-05-30T10:37:00.004-07:00

Setu Bandhasana is a beginner yoga pose with amazing health benefits. This simple backbend energizes the body and prepares you for advanced backbend poses.

Procedure

Lie down on your back stretching your legs and hands by your sides.

Bend your knees and place your feet on the floor. Feet should be hip-width apart from each other. Your knees should be perpendicular to the floor.

Placing your arms and feet firmly on the floor, inhale as you lift your hips off the floor and as high as possible.

Hold the pose for 20 seconds.

Release the pose slowly by lowering your body to the floor and stretching your legs straight.

Benefits

Stretches the spine

Stretches, tones and strengthens the back

Improves lung function

Promotes thyroid function

Energizes the whole body

Improves digestion

Aids in relieving migraine

Cures insomnia

Reduces menstrual pain

Reduces symptoms of osteoporosis

Relieves stress and anxiety

Promotes calm

Is Yoga The Way To Treat Asthma - Try The Best 10 Yoga Poses For Asthma

2016-05-17T10:09:00.005-07:00

Asthma is one of those health conditions that badly affects the quality of one’s life. Asthma, a chronic lung condition, makes breathing very difficult and seem almost impossible. The inflammation of airways results in the air passages getting swollen and highly sensitive to triggers. The muscles around airways tighten thereby causing temporary narrowing of airways thus restricting the flow of air to lungs. Mucus production becomes higher which further narrows the air passages heightening the agony of the person under asthmatic attack.

Causes And Triggers of Asthma

Apart from the role genetics play, asthma can be caused due to tendency to developing allergies, childhood respiratory infections and environmental factors including air pollution.

Asthma triggers irritate the air passages, cause inflammation leading to an attack of asthma. The triggers include allergens such as pollen and dust mites, respiratory tract infections, certain types of foods, certain exercises, smoke, certain weather conditions, certain medications and stress.

How Yoga Helps

Yoga strengthens the respiratory system. Chest opener poses improve lung capacity. By increasing your awareness of breathing through regular yogic practices, you realize the moment the breathing gets abnormal; early detection always helps in early and effective cure. By improving one’s stamina and relieving fatigue, yoga helps to manage and cure symptoms of asthma. Yoga also cures tightness of muscles. Yoga poses and pranayama alleviate stress, an asthma trigger, promote sense of calm and wellness.

Yoga For Asthma

Given below are the most effective yoga poses for asthma.

Standing Forward Bend / Uttanasana

For more information, click here.

Half-Wheel Pose / Ardha Chakrasana

For more information, click here .

Downward Facing Dog Pose / Adho Mukha Svanasana

For more information, downward facing dog pose.

Camel Pose / Ustrasana

For more information, click here.

The Psychic Union Pose / Yoga Mudra

For more information, click here.

Half Lord of the Fishes Pose / Half Spinal Twist / Ardha Matsyendrasana

For more information, click here.

Bridge Pose / Setu Bandhasana

For more information, click here.

Cobra Pose / Bhujangasana

For more information, click here.

Fish Pose / Matsyasana

For more information, click here.

Rest Pose / Savasana

Regular practice of the above-mentioned yoga poses helps in managing and preventing asthma. Including breathing techniques in the practices makes the yoga session more productive.

Kapalabhati Pranayama, The Powerful Breathing Technique And Its Benefits

2016-05-13T08:56:00.000-07:00

Kapalabhati pranayama, also called as kapalabhati kriya, is one of the powerful breathing techniques that promotes health. It is one of the six kriyas that aid in internal cleansing. Kapala means "skull" and bhati means "light" or "shining" and hence kapalabhati is called as skull shining breathing technique in English.

How To Do Kapalabhati Pranayama

Kapalabhati involves normal inhalation and rapid exhalation. Here is how you perform the technique.

Sit in Padmasana, Vajrasana or Siddhasana and place your hands on your knees.
Let your focus be on your lower belly. You may also place the right palm on your belly for a deep focus.
Take a deep breath and exhale quickly and shortly with a puffing sound and pull in your stomach as you exhale.
Repeat the same 20 times and that would be one round.
Relax with normal breathing.
Perform two more rounds.

Benefits

The benefits of kapalabhati include:

Strengthens respiratory system
Prevents allergies and illnesses
Strengthens abdominal muscles
Clears energy channels
Aids in detoxification
Promotes digestive function
Improves oxygen supply
Rejuvenates nervous system
Energizes the body
Promotes calm

Note

Those with heart conditions, high blood pressure, epilepsy and hernia should avoid practising kapalabhati. The technique should not be performed by pregnant women and immediately after childbirth. Those who had undergone abdominal surgery in the recent past should also avoid practising kapalabhati.

14 Best Yoga Poses For Lung Health

2016-05-05T07:58:00.003-07:00

Are you one among the millions that hardly has the 'time to breathe'? May be, then, you should take a breather and read on why your lung health is important and how to improve your lung capacity.

Breath is the most important centre that connects us with the Universe. Like the metal that receives electrical energy and supplies it everywhere, our lungs receive Universal Energy through breath and sends it to every part of the body through blood. By absorbing oxygen released by plants and giving out carbon dioxide, which is necessary for plants, breath maintains balance of nature.

One of the most effective ways to improve your lung health is by practicing yoga poses and breathing techniques.

How Yoga Poses Strengthen The Lungs?

To enable inhalation and exhalation of air, the diaphragm and intercostal muscles between the ribs should contract and expand. This process helps in the expansion and contraction of lungs. First, we need to do yoga postures to stimulate the act.

Cobra Pose helps to expand the anterior thoracic cavity.

Locust Pose tightens the abdominal muscles and this helps to expand the upper part of the body.

Seated Forward Bend expands the back muscles.

The above mentioned yoga poses expand and contract the lungs thereby stimulating and enhancing the performance of lungs.

Plough Pose and Standing Forward Bend help in conditions related to asthma.

Legs-Up-The-Wall Pose enhances the performance of the lungs. It particularly improves blood circulation in the small chambers of the lungs, activates the nerves and helps in the process of cell regeneration.

Lungs get stimulated by doing back stretching yoga poses like Fish Pose, Bow Pose, Camel Pose, Half-Spinal Twist and The Psychic Union Pose .

Another type of breathing problem is owing to excess energy in the lungs. This situation arises if the kidneys are weak. Based on the theory of Traditional Chinese Acupuncture, kidneys absorb excess energy from lungs. If kidneys are weak, the excess energy is accumulated in the lungs which results in breathing problems. To overcome this problem, you need to practice yoga poses to strengthen kidneys. Seated Forward Bend is effective in treating this condition. Other asanas that help to strengthen kidneys are Head Stand, Veeryasthamban asana, Auspicious Pose and Abdominal Lock.

While yoga poses strengthen your lungs, breathing exercises enhance the capacity of lungs. Thus the performance of lungs is improved and various breathing disorders are cured.

1. Hand-To-Feet Pose / Padahastasana

Excellent pose for toning your spine and improving spine flexibility.

Read more:

2. Veerya Stambhan Asana

Veerya Stambhan Asana stimulates nerves.
Read more:

3. Lotus Pose / Padmasana

The best pose for meditation.

Read more:

4. Psychic Union Pose / Yoga Mudra

Great pose for stimulating kundalini power.
Read more:

5. Seated Forward Bend / Paschimottanasana

Gives your body an amazing stretch.

6. Camel Pose / Ustrasana

Improves lung capacity.

7. Auspicious Pose / Bhadarasana

The pose activates Root Chakra.

8. Half Spinal Twist / Ardha Matsyendrasana

The pose energizes the whole body.

9. Cobra Pose / Bhujangasana

It is a good pose for asthma.

10. Locust Pose / Salabhasana

Cures liver sluggishness.

11. Bow Pose / Dhanurasana

One of the best yoga poses to reduce tummy fat.

12. Shoulder Stand / Sarvangasana

Famously called the Queen of yoga poses.

13. Plough Pose / Halasana

Postpones signs of aging.

14. Fish Pose / Matsyasana

Fish Pose is effective for back and neck pain.

Alternate Nostril Breathing / Nadi Shuddhi Pranayama

Breathing techniques are very effective in strengthening lung function.

Procedure:

Assume Lotus Pose or Thunderbolt Pose.
Keep your spine erect and muscles relaxed.
Fold your index and middle fingers of the right hand and let the remaining fingers open.
Now, you will be using your thumb to close your right nostril and your ring finger to close your left nostril.
Keeping your right nostril closed, inhale deeply and slowly through your left nostril.
After inhalation, close your left nostril and open your right to exhale slowly.
On completing exhalation through right, inhale through right.
Block the right nostril and exhale through your left. This is one round.
Do five rounds to begin with and after you are comfortable with the practice, increase the rounds to 10. You will find that you inhale and exhale more deeply and for longer duration with practice.

12 Most Effective Yoga Poses For Relief From Constipation

2016-05-05T07:28:00.003-07:00

You would have heard people say that they hit on an idea while they were in the toilet. Probably you would have experienced it yourself. It may sound funny but statistics go to show that many businesspersons and professionals have found a way out of a problem while they were ‘in’. Now, why is it so? Do we deliberately wear our thinking caps while in the toilet or does it just happen? Well, it happens because of the connection between the act of passing stools and the performance of the brain. It is because of the link between our brain and the gut.

Constipation affects your mood and that naturally and negatively influences your thinking process. Be free in your stomach and you are free up above.

If you are looking for numbers where bowel movements are concerned, it can safely be said that at least once a day would do fine. Twice a day, once in the morning and once in the evening is considered the best. However, if you head for toilet in the morning after you wake up, you are considered free from constipation.

Reasons For Constipation

Why does one constipate? Here are the most important reasons for constipation.

Ignoring the urge. This is the most common cause.
Improper diet that is low on fiber.
Intake of junk food.
Low quantities of water intake.
Lack of physical exercise.
Using pain killers and experiencing certain medical conditions.
Prolonged use of laxatives and foods that do not support proper digestion
Stress

Effects Of Constipation

Constipation and indigestion are the root causes of various ailments. Constipation affects immune system and this leads to more medical conditions. Mood swings and mental fatigue are also experienced. Piles, hemorrhoids and anal fissures are some of the worst effects of constipation. Harmful bacteria in constipated bowels lead to various health conditions such as appendicitis, hernia, arthritis and even bowel cancer in some cases.

Yoga For Constipation And Digestion

Yoga plays a major role in relieving constipation. Those who have chronic constipation can practice yoga regularly to address the condition and stay healthy. Yoga postures for constipation along with proper diet and life style will help to quicken the results.

1. Padangusthasana / Big Toe Pose

Tones all the muscles and improves blood circulation in the spine. Read more

2. Ardha Chakrasana / Half Wheel Pose

Half Wheel Pose is good for spondylitis. Read more

3. Adho Mukha Svanasana / Downward Facing Dog Pose

Downward Facing Dog is effective for constipation. It improves immunity. Read more

4. Pavana Mukthasana / Wind Relieving Pose

An excellent pose for constipation, Wind Relieving Pose improves immunity. Read more

4. Navasana / Boat Pose

Boat Pose cures constipation. Read more

6. Dhanurasana / Bow Pose

Bow Pose boosts immune power. Read more

7. Paschimottanasana / Seated Forward Bend

Seated Forward Bend gives you an excellent back stretch. Read more

8. Ardha Matsyendrasana / Half Spinal Twist

Ardha Matsyendrasana helps to reduce your tummy fat. Read more

9. Sarvangasana / Shoulder Stand

To know about the 'Queen of all yoga poses' read on.

10. Halasana / Plough Pose

Plough Pose keeps you young and in great shape. Read more

11. Matsyasana / Fish Pose

Fish Pose improves lung capacity. Read more

12. YOGA MUDRA

Yoga Mudra helps to stimulate Kundalini power. Read more

Practice the poses regularly for relief from constipation. It is highly recommended to seek the advice of professional yoga therapist before you commence yogic practice.

Yoga For Arthritis, Practice Them Even If You Are Not Arthritic

2016-05-05T06:55:00.003-07:00

If you think that you are too young to be targeted by arthritis, I would suggest you do some rethinking. Arthritis affects the young and the old. There are more than 100 types of arthritis out of which osteoarthritis and rheumatoid arthritis are the most common types.

The signs that indicate onset of arthritis are joint stiffness and pain in the knees and wrists. Arthritis leaves you no longer flexible the way you need to be. This badly affects the quality of your life. While the condition can cause a severe impact on you psychologically as well, your mental strength to stretch a bit more will help to improve your flexibility level and help you to be active and mobile forever.

What Causes Arthritis

The cause of arthritis depends on its type. Some of the most common causes for arthritis include genetic makeup, aging, viral and bacterial infections, overuse of joints and autoimmune disease.

Yoga addresses arthritic conditions. Here are some of the most effective poses for arthritis. It is best suggested to do these poses under guidance if you are a beginner.

1. Sukhasana / Easy Pose

Sit on the mat with legs crossed so that your feet are below your knees.
Keep your spine and head erect.
Now, place your palms on your knees. Let your hands be relaxed.
Relax your body but ensure that your spine is erect.
After being in the pose for a while, repeat the pose by crossing your legs alternately.

Duration

Remain in the pose as long as you are comfortable.

Benefits

Easy pose keeps your spine erect.
It strengthens the knees and ankles.
It tones your back.
The pose keeps your brain relaxed and relieves you from fatigue.

2. Parsvotanasana / Intense Side Stretch

Stand straight. Let the feet be close to each other.
Bring your arms behind your back and bend them to keep your palms together. This resembles the Salutation Pose.
Place your right leg 4 feet away from your left leg and turn the right foot towards your right side.
Exhale and bend your body towards your right and place your forehead on your knee. Your knees should be straight.
Repeat the same on the left side.

Read more

3. Virabhadrasana 1 / Warrior Pose 1

Stand with legs spaced out maintaining four feet distance. Keep your spine straight.
Turn your left foot towards your left side and bend your left knee so the knee is straight above your foot.
Turn your right foot towards your left and place it at an angle of 45 degrees.
Slowly turn the upper part of your body towards your left.
Lift your arms sideways and over your head. Place your palms together.
Lift your chin upwards so your neck is stretched and you gaze at your palms.
Return to position and repeat the same with the other leg.

Duration of Warrior Pose 1

You can remain in the pose for 30 seconds to a minute.

Benefits of Warrior Pose 1

Virabhadrasana strengthens the legs. It tones the entire legs from thighs to ankles and the hands from shoulders to wrists.
It relieves back pain and neck pain.
The pose is good for sciatic conditions.
It stimulates lung function.
Practicing the pose on a regular basis, will help to improve your balance.

Note

While in the pose, stretch your hands as much as possible so that the shoulders and waist are pulled. If you are experience neck issues, keep your head straight instead of bending your head back.

People with high blood pressure and heart ailments should avoid this pose.

4. Utkatasana / Chair Pose

Stand straight with your feet together.
Lift your arms sideways and over your head. Place the palms together. Alternately, you can also stretch your hands forward at shoulder level.
While lifting the arms, assume a sitting pose on an imaginary chair.
Remain in the pose for 30 seconds to one minute.

Duration of Chair Pose

Remain in the pose for 30 to 50 seconds. Do it twice.

To Learn About the Benefits of Chair Pose, Click here.

Note

Those who have low blood pressure and insomnia should avoid practice of this pose. Utkatasana should not be practiced when one has a headache.

5. Bharadvajasana / Bharadvaja's Twist

Sit on the floor and stretch your legs forward.
Bend your left knee and place your left foot outside your left thigh on the floor.
Place your right foot on your left thigh close to your hip.
Turn the upper part of your body to your right, draw your right hand behind your back and hold your right toes. Turn your head to your right side and look over your right shoulder.
Place your left hand on your right knee.
Repeat the same on the other side.

Duration of Bharadvaja's Twist

Remain in the pose for 30 seconds.

Benefits of Bharadvaja's Twist

Bharadvajasana helps to keep your joints flexible as it works on the shoulders, hips, knees and ankles.
It relieves pain in the upper and lower back.
The pose is good for sciatic conditions.
As the abdomen is toned, the abdominal organs are stimulated and this helps to improve digestion.

Note

Do not practice the pose while having a headache. It is also suggested to avoid practising the pose if you have hypertension.

6. Supta Vajrasana / Reclining Thunderbolt Pose

Sit down on your heels. Place your knees together.
Lift your body slightly to move your heels away. Sit on the space between your heels on the floor.
Hole your right foot with your right hand and left foot with your left hand.
Lean backwards and place your forearms on the floor.
Lean further back and place your back on the floor.
Now bring your arms over your shoulders and place your right palm on your left shoulder and your left palm on your right shoulder. Your forearms should be placed on the ground.
Remain in the pose for mentioned duration and release the pose by stretching your legs and bringing your hands down.

Duration of Reclining Thunderbolt Pose

Retain the pose for one minute.

Benefits of Reclining Thunderbolt Pose

Reclining Thunderbolt Pose strengthens your legs as it works on your thighs, knees, calf muscles and ankles.
The pose offers comfort for those suffering from varicose veins and rheumatism.
It tones the abdominal organs, helps to address constipation, colitis, improves digestion and stimulates liver and kidneys.
It helps to improve flow of blood to joints, back and thighs.

Note

Do not apply force while going back. Those with knee and hip injuries should avoid practicing this pose.

7. Ardha Matsyendrasana / Half-Spinal Twist

Sit down with your legs stretched forward.
Place your left foot on the floor beside the right knee.
Bring the right heel closer to the left buttock by folding the right leg and ensure that the right leg is on the ground.
Bring your right hand over the left leg and hold the big toe of the left foot.
As you do so, twist your spine to the left and look over the left shoulder.
Fold your left hand behind your back to bring it around the waist. Try to hold the left heel.
Return to position and repeat the procedure with alternate leg and hand.

Duration of Half Spinal Twist

Do the asana twice on each side and remain in the pose for 30 seconds.

Benefits of Half Spinal Twist

Cures knee arthritis.
Relieves problems related to slip disc.
The spine is twisted and hence flexibility of spine improves.
Tones the back muscles.
Stimulates abdominal organs
Stimulates Kundalini Power.
Cures menstrual disorders.
Strengthens the nerves
Improves blood circulation.

Note

People suffering from hernia and hyperthyroidism should exercise caution while practicing this pose.

Those who have severe shoulder injuries can stretch only so far as their physical condition allows.

8. Bhadrasana / Butterfly Pose

Sit on the floor with legs stretched forward and your spine erect.
Bring your feet closer to your body by bending the legs. Let the soles touch each other.
The legs should remain on the ground and your heels should be closer to the body on the ground.
Holding your feet, bend forward to touch the floor with your forehead.
Alternately, you may stretch your hands above your head on the floor and place your palms together.

Duration of Butterfly Pose

Remain in the pose for 3 minutes.

Benefits of Butterfly Pose

Tones thighs and knees.
Relieves sciatic pain and varicose veins.
This is an excellent pose for women as it cures problems related to menstrual disorders and if practiced during pregnancy, Butterfly Pose helps in childbirth.
Stimulates the root chakra.
Improves focus and relaxes the mind.
Women suffering from incontinence can practice this pose to be relieved from the problem.

Note

People suffering from knee injuries should be very careful while performing this pose. With severe knee ailments, it is suggested not to strain in this pose. They can remain seated without bending forward.

9. Pavana Mukthasana / Wind Relieving Pose

Lie down with your hands by your sides.
Lift your legs and fold them to bring your knees closer to your chin by clasping your palms around the legs.
You may also hold your right elbow with your left hand and left elbow with your right over your legs.
Clasping your elbows or the palms will help to bring the thighs closer to your body and the knees toward your chin.
Raise your head and touch your knees with your chin. Do not hold breath while in the position.
While returning to position, let your head rest on the floor first, then unlock your legs and stretch them.

Click Here to know more about Wind Relieving Pose.

It is suggested to go slow on the practice and perform yoga poses for arthritis and joint pain under able guidance.

Grow Young Every Day With The 10 Most Effective Yoga Poses For Anti-Ageing

2016-05-05T06:10:00.000-07:00

If you hate numbers when you count your age, well, you are not alone. Though you may take comfort from the saying ‘One year older one year wiser’, the inconveniences associated with ageing are least comforting. So, does one really have to pay a heavy price for getting ‘wiser’? Not necessarily if you roll your yoga mat and get into action. If you consider yourself too young to be concerned about aging, rethink, as just like everyone else, you too age with every second past.

What Is Ageing

As you age, the degeneration of cells becomes higher than cell regeneration. This results in reduced performance of the internal organs causing poor blood circulation, limited range of movements, memory loss and other health conditions.

How Does Yoga Postpone Ageing

One of the most common health conditions associated with ageing is the lack of mobility. Your flexibility level goes down and so does your strength. You may be looking for some help to open a bottle, an act which you would have gladly (and proudly too) performed for your grandma many a time. Slower metabolism, lesser bone density and reduced performance of internal organs come as a package with old age.

Yoga plays an important role in keeping you young. Yoga for anti-ageing helps to address the symptoms associated with aging by improving the overall performance of your body. By working at psychological level, yoga keeps you stress-free, which naturally helps to prevent symptoms such as depression associated with ageing. Here is what yoga does to your body and mind.

Yoga helps to maintain balance, which is among the first to be affected as one advances in years.

Yoga improves your flexibility level by working on your spine and joints. Considering the fact that you are only as young as your spine, it is essential that you maintain spine health and flexibility.

Yoga poses improve your strength, physical and mental.

Practicing yoga regularly improves your memory and you sure know that memory loss is one of the symptoms of aging. Now, there can be no excuses for not paying your bills on time.

Breathing techniques in yoga improve your physical and mental well being. Breathing practices relax your mind and you will experience a sense of calm and acceptance.

Yoga makes you look and feel younger than your age. If you are now all set to have a regular yoga session, here are the best 10 yoga poses for anti-aging. The right time to start practicing these poses is while you are still young. Those who have already advanced in years may find some of the poses to be difficult. It is suggested to go slow on the practice and never push yourself hard to achieve perfection. The secret is to listen to your body and you will be guided appropriately.

1. Utkatasana / Chair Pose

Chair pose strengthens your knees and thighs. It improves heart function and thus improves blood circulation. One of the obvious signs of aging is the difficulty in climbing stairs. Practising Chair Pose will address the condition effectively. Here is how to do Chair Pose.

2. Vrikshasana / Tree Pose

Tree Pose improves balance, which is often compromised in seniors. Tree Pose stretches your spine as well. Here is how to do Tree Pose.

3. Virabhadrasana / Warrior Pose I

Warrior Pose I strengthens and stretches your legs. It improves lung capacity, which aids in overall health.

4. Padahastasana /Standing Forward Bend

Padahastasana is a wonderful pose that addresses menopause related problems. It improves circulation in joints and muscles and thus helps with free movement of your body. It also calms your brain.

5. Adho Mukha Svanasana / Downward Dog Pose

Downward Dog Pose is yet another excellent pose for treating menopausal symptoms. It strengthens uterus, kidneys and urinary bladder. It helps to prevent prostate problem, one of the common health conditions associated with aging. It strengthens your spine as well.

6. Balasana / Child Pose

Child Pose calms your mind. It cures gas accumulation, a condition that is commonly experienced when you lead a sedentary lifestyle.

7. Caturanga Dandasana / Low Plank Pose

Low PlankPose improves your heart function and thus helps to maintain heart health.

8. Bhujangasana / Cobra Pose

Cobra Pose stretches your spine and improves your flexibility. It stimulates your digestive system thus addressing problems related to slower metabolism as you age. It is also effective in increasing lung capacity.

9. Chakrasana / Wheel Pose

Chakrasana is one of the best poses to improve your spine health and flexibility. It is an amazing anti-aging yoga pose that works out your entire body.

10. Vakrasana /Twisted Pose

Vakrasana is effective in treating diabetes, which is a common condition associated with old age.

Ageing is a natural process in life. While you need to accept it, you need not necessarily accept everything ageing throws at you. By leading a well-planned life that has a place for regular yoga practice, you can advance in years gracefully with all signs of youthfulness intact.

Best 8 Yoga Poses To Make Your Tummy Fat Disappear

2016-05-05T04:12:00.000-07:00

It might hurt when you realize that you no longer fit into those gorgeous trousers you had purchased during your last vacation. It hurts even more if the vacation was a recent one. As you look for ways to regain your lost shape, knowing the causes behind your belly fat helps to treat it right.

The universal problem affecting most of the people, particularly men, is an out of proportion stomach. Tummy not only spoils your external looks but is also an indicator of the weak internal strength you possess. With a flat stomach, appearance improves greatly and so does your stomach.

Factors that Cause Belly Fat

The reasons for belly fat include:

Genetics: Body types can be apple shaped or pear shaped. If fat accumulation is in the lower parts of the body, you are pear shaped. If you have fat around midsection and your stomach, you are apple shaped. Apple shaped body is mostly hereditary. One look around and you have the reason spotted. Well, it is easier to pass the blame over. Hereditary factor is not excuse for you to have allowed extra fat in the tummy region. While the reason is genetic, it is in your hands to stay free of excess fat.

Hormonal Imbalances: Various hormones play foul to make your belly fat. If it is estrogen levels for women, it is androgen for men.

Ageing: With age comes wisdom goes the saying. With age also comes extra fat around the waist. Your muscle mass decreases and so does the rate of calories used up by your body. If you overlook to follow appropriate steps to check weight gain, you may soon find yourself out of proportion posing an immense challenge to your belt.

Menopause: Owing to hormonal changes in the body, women in their menopausal stage tend to gain extra fat in the abdominal region.

Slow Metabolism: As mentioned above, ageing causes your metabolism to slow down. Hence your body will not be able to burn calories as easily as it did in the past. This results in additional storage of fat and you know exactly where to feel or see it.

Stress: One of the many adverse effects of stress is tummy fat. Cortisol hormones are released when stressed, which result in triggering accumulation of fat in your belly.

Poor Lifestyle: Lack of exercise and consumption of junk foods play a major role in causing belly fat. The 'modern' society is equipped with latest technologies that gives you access to everything across the globe with as little movement as possible. While it is absolutely sane to embrace such technologies to make life comfortable, it is essential to ensure you have a routine exercise session to keep you healthy.

Given below are the best 8 yoga poses to reduce belly fat.

1. Utkatasana / Chair Pose

Procedure

Stand straight with your spine erect.
Raise your arms above your head with your upper arms closer to the ears.
Keep your palms together and let the arms be stretched. Alternately, you can stretch your arms forward.
While lifting your arms, bend at the waist low enough to maintain a seated posture. You may imagine sitting on a chair.
Remain in the pose for 20 seconds.
Return to position.

2. Uttanasana / Standing Forward Bend Pose

Procedure

· Stand straight keeping your spine erect and your feet apart. Let your hands be by the sides.

· With slow inhalation, lift your hands upwards.

· Slowly bend forward at your hips with exhalation.

· As you bend, bring your hands forward and down towards your feet.

· Crossing your forearms, hold elbow of right hand with left hand and left elbow with right.

· You may alternately bring your palms behind your legs and hold the back of your ankles. Let your elbows be placed on the outer side of calf muscles.

· Return to position

3. Paschimottanasana / Seated Forward Bend

Procedure

· Sit straight with your spine erect and legs stretched out.

· Keep your feet straight.

· Inhale and slowly stretch your arms over your head.

· As you lift your arms, pull your back up so that your spine straightens further.

· Exhale and slowly bend forward to reach for your toes. Let your spine stretch as much as possible.

· Place your head on your legs. Try to place the head more towards your feet.

· Knees should be straight.

· Return to position.

Read more to know the benefits of Seated Forward Bend

4. Pavana Mukthasana / Wind Relieving Pose

Procedure

Lie down with your hands by your sides.
Lift your legs and fold them to bring your knees closer to your chin by clasping your palms around the legs.
You may also hold your right elbow with your left hand and left elbow with your right over your legs.
Clasping your elbows or the palms will help to bring the thighs closer to your body and the knees toward your chin.
Raise your head and touch your knees with your chin. Do not hold breath while in the position.
While returning to position, let your head rest on the floor first, then unlock your legs and stretch them.

5. Naukasana / Boat Pose

Procedure

·         Lie down on the floor on your back.
·         Inhale deeply. Exhale as you lift your chest and legs off the floor.
·         Stretch your arms with fingers pointing towards your feet.
·         Now you will be balancing on your sit bones and resemble the shape of a boat.
·         Release the pose by stretching yourself on the floor.

Do not hold your breath while in the pose.

Readmore to know the benefits of Boat Pose

6. Caturanga Dandasana / Low Plank Pose

Procedure

Assume normal push-up position and let your arms be straight.
Keep your arms perpendicular to the floor.
Your wrists and shoulders should be in a line.
Return to normal position.

Learn about the benefits of Low Plank Pose.

7. Bhujangasana / Cobra Pose

Procedure

Lie down on your stomach facing downwards.
Bend your hands at the elbows to place the palms near the chest.
Inhale as you lift your body up to your waist. Now, your hands will be perpendicular to the floor.
Pull your shoulders back to expand your chest.

Read more to know the benefits of Cobra PoseCobra Pose

8. Dhanurasana / Bow Pose

Procedure

Lie down on your stomach.
Bend both the legs and hold your ankles using your hands.
Raise your face, chest and your thighs. Now, you will be resting on your abdomen.
While returning to position, release your ankles and gently place your hands and legs down.

Read more to know the benefits of Bow Pose

Back To The Right Side Of The Mirror

Never mind that you had all along missed the obvious signs of a developing tummy. Forgive yourself for being on the wrong side of the mirror when you were dressing up. Practice the above-mentioned yoga poses to reduce belly fat as regularly as you would brush and bathe. The results will be showing as your tummy did earlier; only you will be healthier and happier.

Low Plank Pose And Its Benefits

2016-03-20T22:40:00.001-07:00

Caturanga Dandasana, which is known as Low Plank Pose in English, is an excellent arm balancing pose that promotes arm strength. Also referred to as Four-Limbed Staff Pose, Low Plank Pose can challenge your perseverance.

Here is how you do Low Plank Pose

Assume High Plank Pose, in which you are on your palms and toes with your body stretched back completely.
Let the toes be tucked in.
Bend your elbows and lower your body towards the floor till your upper arms are parallel to the ground. Your arms will form a perfect 90 degree angle.
Remain in the pose for 30 seconds.

Benefits

Strengthens the shoulders, arms and wrists
Strengthens the spine
Promotes core strength
Strengthens neck muscles
Tones back muscles, relieves low back pain

Note

Those with osteoporosis and carpal tunnel syndrome need to avoid practising low plank pose.

High Plank Pose and its Benefits

2016-03-18T23:10:00.000-07:00

Plank Pose, as High Plank Pose is normally referred to, is an arm balancing pose that prepares the body for advanced arm balances. It is called as Utthita Caturanga Dandasana.

Here is how you do High Plank Pose

Go on Downward Dog Pose.

Lower your hips as you take your feet off the floor and stretch backwards.

Let the palms be aligned to the shoulders and the hands perpendicular to the floor.

Keep the toes tucked in.

Remain in the pose for 20 seconds

Benefits

Strengthens the shoulders, arms and wrists

Strengthens the spine and back

Relieves low back pain

Promotes core strength

Strengthens neck muscles

Advanced variation of High Plank Pose is Low Plank Pose or Caturanga Dandasana.

Note

Those with osteoporosis need to avoid practicing high plank pose. Those with carpal tunnel syndrome can practice the pose with the knees bent on the floor.

Crow Pose And Its Benefits

2016-02-08T06:07:00.002-08:00

Kakasana, the tenth of twelve basic hatha yoga poses, is an arm balancing pose that promotes your sense of balance. Called as Crow Pose in English, the pose makes you feel elated as you master it to perfection.

Here is how you do Crow Pose

·          Stand straight with your hands by the sides.
·          Place your palms on the floor in front of you. The palms should be placed shoulder- width apart from each other. You may bend your knees to place your palms on the floor.
·          Bend your elbows slightly and lift your heels off the floor.
·          Shift the weight of your body slightly forward and place your knees on your upper arms.
·          Hold the pose for mentioned duration.
·          To release the pose, shift your weight slowly backwards as you place your feet on the ground.

Duration of Crow Pose

Remain in Crow Pose for 30 seconds.

Benefits of Crow Pose

· Strengthens arms and wrists

· Tones abdominal muscles and improves digestion

· Cures low back pain

· Promotes balance

· Improves focus

· Calms the mind

Note:

Those with chronic wrist conditions should refrain from practicing the pose.

Vrikshasana (Tree Pose) And Its Benefits

2015-11-24T06:25:00.000-08:00

Vrikshasana, the Tree Pose, is one of the best anti-aging yoga poses that improves your focus on self. This balancing pose creates a sense of accomplishment and rejuvenates your body.

How To Do Tree Pose

Stand straight with the hands by your sides.
Bend your right leg and place your right foot against the inner thigh of your left leg with right toes pointing downwards.
Inhale slowly as you lift your arms sideways and over your head.
Bring the palms together keeping your elbows straight.
Hold the pose for the mentioned duration.
Release the pose by bringing the hands down and right leg to the ground.
Repeat the same with left leg.

Duration of Tree Pose

Remain in Tree Pose for 30 seconds.

Benefits Of Tree Pose

Stretches the spine
Postpones signs of aging
Stretches arms, back and legs
Strengthens the legs
Promotes balance
Strengthens hip bones
Improves sciatic conditions
Improves focus
Boosts self-confidence.

Note

Those with insomnia, severe hip and knee conditions should refrain from practicing Tree Pose. Avoid doing the pose if you have low blood pressure. Those with high blood pressure can perform the pose with both hands down.

5 Yoga Poses To Make Your Lower Leg Muscles Strong

2015-10-14T09:54:00.000-07:00

Prolonged hours of desk work may let you have a fat cheque every month but you also get something that was not part of the deal, at least not something you had perceived. Yes, your leg muscles weaken and tighten causing pain anywhere and everywhere from your low back to your toes. Pain apart, you lose balance, which, as you get older can increase the risk of falls. While you cannot quit your desk job as it takes care of your life style, you can exercise to ensure quality life. Here are 5 yoga poses to make your lower leg muscles strong.

1. Utkattasana / Chair Pose

Chair Pose stretches your calves and strengthens them. It improves circulation to legs. Here is how you do ChairPose.

2. Uttanasana / Standing Forward Bend

Standing Forward Bend is effective in stretching your calf muscles and hamstrings. Check here to see how to do Standing Forward Bend.

3. Trikonasana / Extended Triangle Pose

Extended Triangle Pose tones the muscles on the sides of your lower legs. It improves balance. Check here to know how to do Extended Triangle Pose.

4. Garudasana / Eagle Pose

Eagle Pose improves your balance. It strengthens your legs. It promotes health of your ankles. Check here to know how to do Eagle Pose.

5. Adho Mukha Svanasana / Downward Dog Pose

Downward Dog Pose stretches your calves, Achilles tendon and strengthens your legs. Here is how you do Downward Dog Pose.

Standing Forward Bend And Its Benefits

2015-10-14T03:17:00.003-07:00

Standing Forward Bend is an excellent yoga pose for stress relief.

How To Do Standing Forward Bend

· Stand straight with your hands by your sides.

· Inhale as you raise your hands over your head.

· Exhale as you bend downwards with your arms stretched towards the ground.

· Place your palms by the sides of your feet on the ground. Alternately, you can place your forearms behind your lower legs.

· Bring your forehead closer to your legs without bending your knees.

· Hold the pose for mentioned duration.

· Release the pose by releasing your arms and straightening your body.

Duration: 20 Seconds

Benefits Of Standing Forward Bend

· Stretches your entire body

· Tones your shoulders

· Improves blood flow to brain

· Calms your mind and relieves stress

· Treats sciatic conditons

Note

Those with high blood pressure, detached retina and glaucoma should refrain from practicing the pose.

Astavakrasana (Eight Angle Pose) And Its Benefits

2015-10-09T03:17:00.000-07:00

If you love balancing on your hands, here is one great pose to master. And this is not a stand on your hands pose; yes, you are on your hands but it a way that is even more challenging. For challenge lovers, Eight Angle Pose is definitely the pose to learn and master. Astavakrasana, known as the Eight Angle Pose is one of those challenging poses that gives you an opportunity to explore your inner strength.

How To Do Astavakrasana / Eight Angle Pose

Stand on the floor with your feet slightly apart from each other.
Bend down and touch your toes as you would do in Standing Forward Bend.

Now place your palms on the outsides of your feet.
Bend your knees slightly and slide your right hand through the space in between and place it on the floor by the outer side of your right foot.
Place your right knee on the back of your right shoulder.
Stretch your right leg towards right and lock the right ankle with your left ankle.
As you stretch your left leg to lock the ankle with the right, tilt your body slightly towards the left so that your left hand will be holding more weight than your right.
Once your legs are locked, bend your elbows, bring your torso forward and lower it so that it is parallel to the ground.
Lift your legs upwards while they are still on the right side so that your legs are aligned to your body.
Release the pose and repeat the same in the other direction.

Duration

Remain in the pose for 30 seconds.

Note

Those with severe shoulder problems should refrain from practicing Astavakrasana. Avoid doing the pose if you have wrist or elbow injuries.

Benefits Of Eight Angle Pose

Strengthens shoulders, arms and wrists
Improves balance
Tones the abdominal muscles and organs
Improves blood circulation
Stretches your spine
Boosts concentration levels

10 Yoga Poses For Premenstrual Syndrome

2015-10-08T23:23:00.001-07:00

Premenstrual syndrome can be a real nightmare for women who suffer from the condition and it naturally affects those around them. Referred to as PMS, it is a combination of symptoms that occurs after ovulation and continues till the end of menstruation. The symptoms may be mild for some and for many, PMS may attack with a vengeance.

Premenstrual Syndrome Causes

The causes of PMS are not identified but certain factors have been linked to the condition. Hormone changes, genetic map, chemical changes in brain and lack of nutrient-rich diet are some of the factors that are associated with premenstrual syndrome. Stress, even if not a contributor to PMS, can worsen the symptoms.

What Are PMS Symptoms

Premenstrual syndrome symptoms include:

Headache
Nausea
Fatigue
Bloating
Constipation
Back pain
Skin conditions including acne
Changes in appetite
Lack of focus
Irritability
Anxiety
Mood swings

How Yoga Works For PMS

Practicing yoga improves your blood flow and oxygenates your body. It stimulates the performance of all glands and organs. It aids in maintaining hormonal balance thereby preventing various health conditions including PMS. Yoga poses are effective for treating symptoms of PMS such as nausea, abdominal pain, headache and back ache. Yoga alleviates stress and calms your mind thereby addressing mood swings, one of the most disturbing symptoms of PMS.

Yoga For PMS

Here are the most effective poses for curing premenstrual syndrome.

1. Easy Pose

Though easy as the name suggests, Easy Pose brings in quite a number of health benefits. It calms the mind and keeps you relaxed.

How To Do Easy Pose

Assume seated position with your legs stretched forward.
Cross your legs to place your right foot on the floor under your left thigh and the left foot under the right thigh.
Stretch your arms to place them on the knees. Assume Chin Mudra in which the tips of your index finger and thumb touch each other with the other fingers remaining straight.
Straighten your spine and drop your shoulders back.
Close your eyes and keep your face relaxed.

Duration

Remain in Easy Pose for 5 minutes.

2. Bridge Pose

Bridge Pose tones uterus and ovaries thereby aiding in the prevention of premenstrual syndrome. It is also effective for depression.

How To Do Bridge Pose

Lie down on your back on the mat.
Let the arms be by the sides with palms to the ground.
Bend your legs to place your feet closer to the buttock.
Maintain hip-width distance between the feet.
With the hands firmly placed on the floor, inhale as you slowly raise your hips off the floor.

Duration

30 seconds

3. Wind Relieving Pose

Wind Relieving Pose relieves excess gas and reduces bloating. Check here to see how to do Wind Relieving Pose.

4. Seated Forward Bend

Seated Forward Bend massages your abdominal organs. It stimulates ovaries and uterus aiding in relieving symptoms of premenstrual syndrome. Check here for How To Do Seated Forward Bend

5. Downward Dog Pose

Downward Dog Pose energizes the body, calms your mind and aids in relieving fatigue and back pain associated with premenstrual syndrome. Focus on your breath while on the pose as it helps to calm your mind. Check here to see How To Do Downward Dog Pose

6. Child pose

Child Pose calms your mind, keeps you relaxed and alleviates stress, which comes as a package with PMS symptoms.Here is How To Do Child Pose

7. Cobra Pose

Cobra Pose stretches the upper part of your body and tones abdominal organs thereby relieving PMS symptoms. It is also a stress buster. Check here to see How To Do Cobra Pose.

8. Bow Pose

Bow Pose strengthens both your abdominal muscles and your back. It boosts the performance of reproductive organs and alleviates symptoms of PMS. It regulates sugar metabolism and treats cravings, one of PMS symptoms. It also cures constipation. Check here to see How To Do Bow Pose.

9. Fish Pose

Fish pose is recommended for constipation. It tones the abdominal organs and relieves constipation. Check here to see How To Do Fish Pose.

10. Rest Pose

Corpse Pose, which I love to call Rest Pose, is a wonderful relaxation pose that relieves physical and mental stress. It calms your mind and cures irritability.

How To Build Muscles With Yoga

2015-09-03T03:04:00.004-07:00

You may not want to read the article for two reasons – you may belong to the category of people who believe that building muscles is for body builders and their likes. Or you may believe that yoga is too soft an art to aid in building muscles. Well, if your answer is yes to any of the above statements, you need to get on with the reading to know how farther your beliefs are from facts.

Why You Need To Build Muscles Anyway?

Let us get it straight before we proceed. I am not suggesting that you build muscles like Arnold and Sylvester Stallone and I have two reasons for saying so; the first reason is that there is actually no need to if you are not in the field that necessitates such muscle mass. And the second reason is, neither do I. However, I ensure I practice yoga poses that help me build muscles to keep me healthy. Now, here is why you need to build muscles.

1) Aids In Weight Loss

Really tempting, right? Building muscles does aid in attacking obesity. You will be burning calories not only while you do strength training but your calories will be burnt even up to four hours after your workout session. It also makes you trimmer.

2) Reverses Certain Aging Symptoms

Now, who would not love it? Building muscles addresses one of the most common problems associated with aging – declining strength. Sarcopenia, a condition that refers to decline in muscle mass, muscle strength as well as functionality, is associated with aging among other factors. Strength training aids in reducing risk of sarcopenia, which can severely affect your quality of life. The health condition not only increases risk of falls but also can lead to various other health problems including weak bones, type 2 diabetes, weight gain, hypertension and reduced physical function thereby leading to a life of dependency.

3) Promotes Bone Strength

Building muscles protects your bones and ensures bone density as you age. Aging can affect bone density and lead to conditions including osteoporosis. By practicing strength training, you build muscles to ensure healthy bones even as you advance in years. Strength training uses resistance for inducing contraction of muscles and builds muscle strength, improves endurance levels and increases the size of your skeletal muscles.

4. Lowers Risk Of Injury

Injury risks are higher in sports persons as well as in seniors. Building skeletal muscles will reduce risk of injury as it strengthens your bones, tendons and ligaments.

5. Promotes Heart Health

Strength training assists in pumping blood and hence your heart does not have to strain too hard. Moreover, having strong muscles aids in maintaining healthy blood pressure levels.

6. Inhibits Free Radicals

Free radicals, which are atoms or group of atoms with unpaired electrons, can cause oxidative damage leading to illnesses associated with aging, cardiovascular conditions, neurodegenerative disorders and other degenerative diseases. Strength training helps to check free radicals thereby greatly reducing risk of free radical damage.

7. Relieves Stress

Strength training is a stress buster too. Studies show that strength training boosts release of endorphins, which are associated with positive mood.

8. Shapes Your Confidence As Well

Practicing strength training helps you discover your mental strength and the limits you could push yourself to perform. Hence, it is not just about external appearance but also is a fine way to keep your confidence level high.

Yoga For Building Muscles

Yoga is a versatile art with incredible health benefits. It stimulates all glands and organs to perform at optimal best. Yoga addresses various health conditions and is a great way to achieve your health goals – be it to lose excess weight or build muscle mass. Here are some of the most effective yoga poses for building muscles.

1. Tulasana / Scale Pose

Also called Raised Lotus Pose, Scale Pose tones your biceps and triceps.

How To Do Scale Pose

Sit in Padmasana Pose
Place your palms on the floor by the outer sides of your thighs.
Apply pressure on your palms and lift your body off the floor. You will now be balancing on your palms.

Duration: 30 seconds

2. Utthita Caturanga Dandasana / High Plank Pose

HighPlank Pose is considered the best alternate for crunches. The pose works out your shoulders and arms. It strengthens your shoulders, arms and wrists. It increases your core strength.

How To Do High Plank Pose

Place your palms on the floor aligning with your shoulders.
Stretch your legs backwards and straight. The toes should be tucked in and facing forward.
Keep your arms perpendicular to the ground.
Let your face be aligned to your back.

Duration: 20 seconds

3. Chaturanga Dandasana / Four Pronged Staff Pose / Low Plank Pose

Four Pronged Staff Pose also known as Low Plank Pose is one of those challenging poses that tests your body’s strength and endurance. The pose tones your abdominal organs, strengthens your arms and wrists, improves your resistance level and prepares you for tougher arm balancing poses.

How To Do Low Plank Pose

Get to High Plank position.
Let your legs be straight.
Maintain hip width distance between your feet and let the toes be tucked in.
Bend your elbows and lower your body towards the floor till your upper arms are parallel to the ground. Your arms will form a perfect 90 degree angle.

Duration: 30 seconds

4. Kakasana / Crow Pose

Crow Pose builds your core strength. It strengthens your shoulders and arms.

How To Do Crow Pose

Stand straight.
Place your palms on the floor in front of you. Maintain shoulder-width space between your palms.
Stand on your toes to place your knees on your upper arms.
Lift the feet off the ground. You will now be balancing on your palms.

Duration: 30 seconds

5. Mayurasana / Peacock Pose

Peacock Pose develops your shoulders, biceps and abs. It strengthens your wrists.

How To Do Peacock Pose

Go on your knees and place your palms between both the knees. Let the fingers be pointed in your direction.
Bend your hands slightly and lift your body to balance the sides on your elbows.
Once you are comfortable balancing on the elbows, stretch your legs backwards and lift them off the ground.
Keep your body straight.

Duration: 20 seconds

6. Astavakrasana / Eight Angle Pose

Eight Angle Pose is yet another challenging pose that improves your sense of balance. It strengthens your shoulders, arms and wrists. It improves core strength. The pose tones your abdominal organs.

How To Do Eight Angle Pose

Sit down on the mat with your legs stretched forward and your hands by the sides.
Bend your right leg and place your right hand by the side of the inner right thigh.
Lift your right leg high up your arm so that you can place your right knee on the forearm.
Now, cross your left foot over your right foot.
Make sure that your hands are placed at shoulder width distance.
Stretch your legs diagonally as you bend your upper part of the body forward so that your torso is parallel to the floor.

Duration: 30 seconds

Practicing the above-mentioned poses will definitely make you look a 'cut' above the rest.

Sources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/

http://www.ncbi.nlm.nih.gov/pubmed/16124998

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684512/

Wide Legged Seated Forward Fold Pose / Upavista Konasana

2015-03-17T02:09:00.002-07:00

Wide Legged Seated Forward Fold Pose is yet another yoga pose that highlights how well you can stretch. Physical capability apart, the pose being a brain calmer, helps with your mental makeup too. Performing Upavista Konasana, the Wide Legged Seated Forward Fold Pose can be a great way to get ready for the challenges of the day.

How To Do Wide Legged Seated Forward Fold Pose

· Sit straight on the floor with your legs stretched forward.

· Move your legs apart from each other and to the sides. As you widen the space between your legs, let your kneecaps and toes be pointed upwards.

· Inhale as you place your palms on the floor in front of you.

· Exhale and bend forward; stretch your arms as you bend at your hips.

· With each exhalation, go deep down, hold your big toes and place your forehead on the floor.

Duration: 20 seconds

Benefits of Wide Legged Seated Forward Fold Pose

· Improves flexibility of legs and hips

· Stretches hamstrings and relaxes groins

· Stretches and strengthens the spine

· Calms the brain

· Effective yoga pose for arthritis and sciatic conditions

· Tones abdominal organs and improves their function

· Detoxifies kidneys

Note

Those with low back injuries need to exercise caution while practicing the pose.

To help with your initial practice, you may sit on a folded blanket. You can also place a bolster under your legs for support. Alternately, you can place a folded blanket lengthwise between your legs and place your torso on it as you bend forward.

Child Pose And Its Benefits

2015-02-28T18:57:00.005-08:00

Child Pose is a resting pose, which stretches your spine and relaxes your neck, shoulders and back. Performed between challenging yoga poses, the benefits of Child Pose are immense.

How To Do Child Pose

Kneel down on the mat with your thighs closer together.
Maintain some distance between your heels sufficient enough for you to place your buttock. Let your big toes maintain contact. This will resemble ‘V’ shape.
Place your buttocks on the space between the heels. Keep your back straight.
Lift your hands sideways and bring them over your head.
Bend forward without lifting your buttocks. Stretch your hands forward and towards the floor as you bend.
Stretch the upper part of your body well enough so that you can place your forehead on the floor. Place your hands stretched in front of you on the floor.
You can also place the hands by the sides with palms upwards.

Duration: 30 seconds

Benefits

Relaxes your spine.
Relaxes your neck, shoulders and back.
Improves blood flow to head and calms the brain.
Soothes the nervous system and relieves stress.
Improves digestion and is effective for constipation.

Note: Those with knee injury and high blood pressure should refrain from practicing the pose.

The 10 Most Effective Yoga Poses To Conquer Stress

2015-02-25T08:57:00.002-08:00

Staying stress-free may seem a remote possibility in a world where the compelling urge to be successful reigns supreme. Being stressed, as many suggest, is a ‘necessity’ to achieve success. After all, it is a jungle world where only the fittest survive, right? However, is it really the way to survive? Does being stressed help your way up the ladder?

What Is Stress And How It Affects You

Stress is a response that helps you handle tough situations. Your heart rate and blood pressure are increased owing to the hormones released while you are stressed. Circulation of oxygen improves and your immune system gets stimulated thereby making your body and mind brave the situation. This is positive stress, which helps you emerge winner. However, repeated stress can have a negative impact on your physical and mental health. Chronic stress can cause various health conditions including high blood pressure, tension headaches, migraine, insomnia, stomach disorders, ulcer, diabetes, weight gain and heart conditions. It also affects you psychologically by causing mood swings, anxiety, loss of focus and may make you hate being in company.

How Yoga Makes You Stress Free

It is true that stress has an important role to play in your success; however, it is possible only if you handle it right. Yoga relieves stress and makes you strike a perfect balance. It calms your nervous system, stimulates your glands and internal organs to function at their best thereby addressing the negative effects of stress. Being a body and mind art, yoga calms your brain and improves your focus. Your physical and mental strength improve and so does your perception of life. With yoga, you can handle stress with comfortable ease and emerge the winner you are. Here are the top 10 yoga poses for relieving stress.

1. Padmasana / Lotus Pose

Lotus Pose is the best pose for meditation. It calms your mind and improves your focus. It soothes your nervous system. Check here to see How To Do Lotus Pose.

To know about yoga poses for anxiety, click here.

2. Padahastasana / Standing Forward Bend

Standing Forward Bend calms your brain. It is one of the effective poses to treat menopausal problems, which can also cause stress. Check here to know How To Do Standing Forward Bend

3. Adho Mukha Svanasana / Downward Facing Dog Pose

Downward Facing Dog Pose calms your mind. It is very effective for mental depression. It is effective in treating problems related to menopause. Here is How You Do Downward Facing Dog Pose

4. Balasana / Child Pose

Child Pose calms your brain and relaxes your mind.Check How To Do Child Pose

5. Garudasana / Eagle Pose

Balancing yoga poses are great stress relievers. Eagle Pose is one of the classic yoga poses that keeps you stress-free. It relieves your physical and mental stress by opening up your shoulders, relaxing your neck, engaging your core and by engaging your mind to focus on your body’s alignment to perfect the pose.

How To Do Eagle Pose

Stand straight with your hands by your sides.
Lift your right arm to make an ‘L’shape by bending at the elbow. Let the hand be in front of you.
Bring the left arm under your right arm and curl it to place your left palm against the right palm.
Bend your knees slightly.
Bring your left leg over the right so that the left thigh is over the right thigh.
Curl your left foot around your right leg’s calf muscle.
Uncurl your legs and return to position.
Repeat the same on the other side.

Duration: 30 seconds

6. Virabhadhrasana II / Warrior Pose II

Warrior Pose II relaxes your mind and improves your strength, balance and focus.

7. Sethu Bandhasana / Bridge Pose

Bridge Pose calms your mind. It reduces nervousness and fatigue.

How To Do Bridge Pose

Lie down on your back.
Let the arms be by the sides.
Bend your legs to place your feet on the mat.
Maintain hip width distance between your feet.
Placing your palms firmly on the ground, lift your hips off the floor and as high as possible.
Return to position.

Duration: 20 seconds

8. Bhujangasana / Cobra Pose

Cobra Pose improves oxygen and blood circulation and helps to relieve you off stress. It cures fatigue and elevates mood. Check HowTo Do Cobra Pose

9. Bow Pose

Bow Pose tones your Solar Plexus thereby reducing anxiety. Visit the link to learn How To Do Bow Pose

10. Rest Pose

Corpse Pose, though I would love to term it Rest Pose, is an excellent pose to relax and rejuvenate your body and mind.

Life is definitely not a bed of roses; may be yes, if you consider the thorns. Learning to take things as they come will help you make the best out of every situation. While you count the reasons for being stressed, remember to count your blessings too - you may, after all, have reasons to smile and stay content.

Raja Kapotasana, The Pose That Challenges Your Back

2015-02-19T00:45:00.000-08:00

Raja Kapotasana, the beautiful King Pigeon Pose is one of the most challenging back bends and there are many variations to this pose. To master the pose, it would be ideal to begin with simpler variations and proceed to this deep back bend in which the front half of your body is behind with the head reaching for your feet.

Here is how you do King Pigeon Pose

Kneel down on the mat with your legs apart.
Place your palms at the back of your pelvis and press it slightly.
Bring your chin closer to your sternum and bend your shoulders backwards. Let your hips not be pushed forward.
Keeping your shoulder blades firm, lift the chest as high as it is possible for you.
Once you have lifted your chest, release your head slowly allowing it to tilt back.
Lift your hands over your head and back to reach for the floor behind your back.
Move your hips forward to balance the back bend and place your palms on the floor with your fingers pointed towards your feet.
Slowly place your crown on the floor.
Lifting your head slightly, bring your palms to hold your feet and lower your forearms to the ground as you do so.
Now gently place your forehead on the ground.
Arch well as you remain in the pose.
Release the hold on your feet and bring your hands away from the feet.
Pressing your palms on the floor, push the torso back and return to position.

The pose can be practiced with a wall to support. Keep your back to the wall with your toes touching the wall. Place the crown on the wall and bring your hands behind to place them on the wall. Slowly walk your hands down and place your forearms to help you bend backwards.

Duration: 30 seconds

Benefits of King Pigeon Pose

Stretches your spine and the entire front part of your body from throat to ankles.
It is an amazing hip opener.
Strengthens the back muscles.
Stimulates abdominal organs and improves their performance.

Note: The pose should be followed by Child Pose, which counters the back bend. You can also do Downward Dog Pose as a counter pose to King Pigeon Pose. Those with high and low blood pressure, insomnia, migraine, neck, hip and knee injuries should refrain from practicing King Pigeon Pose.

Chakrasana, The Way To Grow Young

2015-02-06T21:58:00.000-08:00

Chakrasana, one of the challenging yoga poses, strengthens the entire back muscles. It has innumerable benefits and you may love the fact that it is one of those effective poses that aid in defying your age. The only hiccup may be that it takes some time to master it to perfection. Well, nurture no worries if you are new to yoga session. The more you practice, the better will be the results and the best feature of practicing yoga is that you start enjoying your benefits even before you perfect a pose. Hence, the rule is to keep practicing.

How To Do Chakrasana / Wheel Pose

Lie down on the mat in supine position.
Bend your legs and place your feet closer to your buttock.
The feet should be placed apart maintaining hip-width distance.
Lift your arms to place your palms behind your shoulders on the floor. The fingers should be pointed towards your shoulders.
With your palms and feet placed firmly on the mat, lift your body off the ground.
Lift your hips as high as possible so that your hands are straightened.
While returning to rest, bend your hands and place your body and head slowly on the mat.

Duration: 20 seconds

Benefits

Chakrasana works out the entire body and hence all parts of your body are benefited by the pose.
Tones the entire back muscles and strengthens your back. It gives you the best benefits of practicing three important yoga poses for the back, namely, the Cobra Pose, Locust Pose and Bow Pose.
Since the upper part of the body is stretched, the pose stimulates the abdominal organs and enhances their performance.
Strengthens the leg muscles and thighs.
Stretches the spine and is a wonderful yoga for youthfulness.

Note: People suffering from severe back problems and those with high blood pressure should refrain from practicing the pose.

Chakrasana is one of the most important poses that you need to practice regularly to grow young as you age.

4 Best Yoga Poses For Neck Pain

2015-02-05T06:27:00.003-08:00

A neck pain can be a real ‘pain in the neck’. If you are one among those who suffer from chronic neck pain, you are sure to nod your head in assent, with caution, of course. Neck pain, a very common health condition, can affect your range of movement drastically. Yoga cures neck pain by toning the neck and back muscles and by addressing the root cause of the neck pain.

Causes Of Neck Pain

Neck pain can be caused due to various factors. The most common causes include:

Bad posture
Muscle strain
Neck injury
Health conditions such as arthritis and osteoporosis. These diseases make the bones and joints weaker thereby resulting in neck pain.
Stress

How Yoga Cures Neck Pain

Yoga poses for neck pain are effective in addressing the root cause of the health condition. Here is how yoga helps to cure neck pain.
Yoga poses improve your alignment thereby treating neck pain caused owing to bad postures.
Yoga relieves stress and helps to cure neck pain caused due to stress.
It tones and strengthens your back and neck muscles, which help to cure neck pain.

Yoga Poses For Neck Pain

Given below are 4 most effective yoga poses for neck pain.

1. Uttanasana / Standing Forward Bend

Standing Forward Bend performs as traction to your neck thus treating neck pain. It also calms your mind by increasing blood flow to your brain. Thus, it works as a stress reliever and alleviates neck pain caused due to stress.

Note: People with health conditions such as high blood pressure and eye problems such as detached retina and glaucoma should avoid practicing the pose.

To learn how to perform the pose, click here.

2. Adho Mukha Svanasana / Downward Facing Dog Pose

Downward Dog Pose reduces stress in your shoulders and neck thus addressing your neck pain. By increasing blood flow to the brain, it relaxes the mind and relieves you off stress.

How To Do Downward Facing Dog Pose

Go on fours on the floor by placing your palms and knees on the floor. Your toes should touch the floor and your knees should be aligned with your hips. Your wrists should be aligned with your shoulders.
Press your palms and raise your knees so that your feet are firmly placed on the floor.
Raise your hips high enough so that your knees are straightened and your legs stretched.
Your pose will resemble the alphabet ‘V’ in inverted form.

Duration: 1 to 3 minutes

3. Balasana / Child Pose

One of the best resting poses, Child Pose is performed after challenging poses are performed. It helps to stretch your back and increase blood flow to the head. It relaxes the body thus aiding in the release of serotonin, which is associated with creating a sense of calmness. Thus it also acts as a stress reliever thereby treating neck pain caused due to stress.

To Know How To Do Child Pose, Click Here.

4. Bhujangasana / Cobra Pose

Cobra Pose is an excellent pose to tone your back muscles. The back bend is effective in undoing the ill effects of sitting all day pounding on your keyboard. By strengthening the back muscles, Cobra Pose cures neck pain owing to tightness of the back.

How To Do Cobra Pose

Lie down on your stomach with your forehead resting on the floor.
Keep your legs closer together.
Place your palms closer to your chest on the floor.
Inhale slowly as you lift your face and chest off the floor. Lift further until your admonen is off the floor. Your navel should be on the floor.
Arch your back as much as possible. Now your hands will be straight and perpendicular to the floor.

Duration: 20 seconds

Practice the above mentioned poses for relief from neck pain. Never push yourself too hard. Regular practice will help you perform the poses to perfection.

Sources

http://www.ncbi.nlm.nih.gov/pubmed/23117107
http://pain-medicine.med.nyu.edu/patient-care/conditions-we-treat/muscle-related-neck-pain
http://www.stress.org/stress-effects/