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If you want your core to work better, or you want to trim down your tummy you need to do exercises that force you to use your core as a whole. Fareed Maheed highlights some of them in this fitness video.

Some exercises to help you build core strength

• The plank: Its an effective exercise and should be performed at the end of every training session. It forces you to use your body as one unit. The plank helps you in building core stability. You can start off by practicing the plank for about a minute. An ideal time frame, once you are comfortable with it would be around 5 minutes.
• Overhead lifting: This works well because you are supposed to stabilise your core. Squatting with something over your head is a great way to exercise your core.
• Any explosive movement: Like sprinting, whether you are jumping in a pool or running helps to work your core because you need to hold your spine really rigid.

Fitness video: Building core strength

• Helps you in becoming a stronger person.
• It translates into better body co-ordination
• It helps in stabilising your spine.

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• Flab to fab – 12 week Training Magic and Programme Sustainability
• The SMART approach to fitness
• Strength training for women

Fitness video: Building core strength is a post from: mDhil

A new week is about to begin. Which means you can set new resolutions and get on that fitness program you’ve been putting off since the beginning of the year.

Top 10 benefits of walking

And this weekend, if there’s just one thing you should start doing to get fitter, let that be walking. Here are 10 reasons why!

1. It’s great exercise. Walking at a steady pace for 30 to 45 minutes a day has been proven to be an excellent fat burner. Do this six times a week, along with following a healthy diet, and you will see a change in your weight. A good speed of walking is 6km/hour. In other words, it should take you 10 minutes to cover a kilometre.

2. It’s good for the heart. Walking is known to reduce blood pressure, improve blood circulation and all round cardiovascular functions

3. It increases stamina. Walking regularly at a good speed also improves muscle strength and endurance.

4. Promotes mental health. Walking is a great stress buster. And if you’re able to walk outdoors, there’s nothing like it. The combination of fresh air and exercise is an excellent mood booster and you’ll definitely find yourself feeling happier as well as healthier.

5. It’s good for your bones. Walking is a great way of strengthening your bones. Walking 30 minutes a day actually increases bone density and slows down bone loss in the legs. This low-impact exercise also targets your spine, legs and hips.

6. Prevents type 2 diabetes. Studies show that walking 150 minutes per week can reduce the risk of diabetes, which is why doctors highly recommend it to anyone who has a history of diabetes in their family.

7. Reduces risk of breast and colon cancer. Studies show that regular walking can reduce a person’s chances of getting breast and colon cancer.

8. Safer than running. Many experts believe that walking is actually better than running because it’s easier on your knees and joints. It leads to fewer injuries and if you’re just starting to exercise, it’s a good beginner workout.

9. Anyone can do it. Walking is truly a democratic exercise because anyone at ANY fitness level can do it. If you’re completely out of shape, start by walking 20 minutes a day and then slowly increase the time every week.

10. It’s free! Unlike most other forms of exercise, all walking requires is a pair of good walking shoes. Walk in the park; on the road; up the stairs; on a treadmill; in a long corridor, it really doesn’t matter. You don’t need expensive equipment or a partner to do this. So if you’re in the mood for a good, safe workout, just start walking!

Photograph by Ramasamy Chidambaram, via sxc.hu

You may also like: 

• Video – Circuit training exercises to lose weight
• Top 10 (inexcusable) excuses not to exercise
• Yaana Gupta reveals her fitness secrets

Top 10 – Benefits of walking is a post from: mDhil

Who is Mary Kom?

5 times World Boxing Champion and a mother of two, Mary Kom burst into the boxing scene in 2000 winning the State level championship in Manipur in the same year. From there, there was no looking back and she went on to win five consecutive National Championships from 2000 to 2005. She’s also been awarded with the Khel Ratna, Padma Shree and been branded a youth icon by MTV.

Mary Kom – The underappreciated sports star of India

Mary Kom embarked on her international career in 2001, when she was only 18 years old. She had to settle with silver then but ever since, she’s been on a gold spree winning all sorts of championships like the World Boxing Championship, Venus Box Cup and Asian Women Boxing Championship over a career that spans more than a decade.

When Mary Kom started out, she was an all-round athlete trying to support her family financially. Initially, she hid her interest in sports from her parents but in 2003, her once reluctant father accompanied her to receive the prestigious Arjuna award (highest Indian award conferred to a sportsperson). She was also the first woman to ever receive it.

In 2007, Mary Kom started the MC Mary Kom Boxing Academy for Girls which focused on training young girls in boxing.

Why is Mary Kom a mDhil Diva?

In a cricket crazy country like ours, Mary Kom has emerged as a role model to all non-cricketing sportsmen and sportswomen. Not one to rest on past laurels, Mary Kom has already set her sights on the gold in the upcoming London Olympics in the 51kg category. As she prepares for the World Championship being organized in China, we extend all our support to this Diva, who is perhaps, underappreciated by all of us.

For more diva converstaions, join us on Facebook.

Photograph by World Boxing Series via Creative Commons

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• Princess Diana – mDhil Diva
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Mary Kom – mDhil Diva is a post from: mDhil

Who is Michelle Obama?

The wife of Barack Obama, Michelle Obama came into public prominence when her husband became the first African-American president of the United States. In the years since the couple came to the White House in 2008, Michelle Obama has come into her own as a strong, independent woman who places a strong emphasis on health and serves as a role model for women across the world.

Michelle Obama – fashion icon/fitness enthusiast

While the world primarily knows of Michelle Obama as the First Lady of the United States, she is in her own right, a highly accomplished woman. A lawyer by profession, Michelle passed out of the prestigious Harvard Law School before she went on to work at a law firm where she met her future husband.

Known for her keen sense of style and toned figure, Michelle Obama is unabashed about her love for fitness and has made spreading the message of fitness one of her key objectives during her time in the White House. To this end, she launched the “Let’s Move!” program – a nationwide initiative to tackle childhood obesity by fostering regular exercise and healthy eating.

Why is Michelle Obama an mDhil diva?

As a mother of two and one of the most high-profile women in the world, Michelle Obama has really put her money where her mouth is when it comes to the causes of health and fitness. Right from planting a vegetable garden in the White House and taking initiatives to improve the epidemic of obesity that ails the US to taking time out to do her own workouts, Michelle has emerged as a role model for women across the world – an mDhil Diva in the true sense of the word.

Join all the divas on Facebook! Click here!

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Michelle Obama – mDhil Diva is a post from: mDhil

Q. I”m 5`6 and 64 Kgs and a vegetarian, I don’t even eat eggs. I work out 5 days a week at the maximum and 3 days a week at minimum.  In a month I hit gym close to 20 days.  I have been following this routine from past 2 years, I see some results but its not up to the mark.  I’m far away of reaching my dreams of flat 6 pack abs and a pure muscle weight of 70.

Please help me figure out what I’m doing wrong. How can I achieve my goal in a 3-6 months time frame?

My Goal
Body weight:  70Kgs,
Biceps:  16 to 17 (inches)
Chest:  40 to 42 (inches)
Waist: 30 to 32(inches)

My Current Physique:
Body weight:  63Kgs,
Biceps:  13.5 (inches)
Chest:  36 to 38 (inches)
Waist: 32(inches)

My Current Workout Plan: 
Monday:  Shoulder
Tuesday: Lats and Triceps
Wednesday: Chest
Thursday: Biceps
Friday: Thighs and calves

My Current Diet:
Breakfast :  3 chapati’s with vegetable curry
During workout : Whey Multi-vitamin powder ( 2 scoops with 1 ltr milk)
Lunch: 2 chapati, 1.5 bowl of rice, 1 bowl of fruits.
Dinner: 3 chaptis with vegetable curry.
Water Intake: 1 to 1.5 ltrs/day
Sleep: 7-8 hours/day
Please help me figure out what I’m doing wrong. How can I achieve my goal in a 3-6 months time frame?
- Shiva

A. First of all, remember that each one of us experiences unique results, there are some people I train who put on muscle just by looking at weights! Jokes aside, I’m really wondering why you don’t train your legs more? Stick to the big 4 – squats, deadlifts, bench presses and overhead presses. Focus on large muscle, compound moves to get big. Also, have you considered going heavy and working out only on alternate days with fewer exercises? That might be your answer.

From what I read, you are eating too little. Make sure your total calorie intake matches your results (Ask your trainer if you’re having the right proportions of carbohydrate, protein and fat). You have to eat like a big guy to look like a big guy!!

Write into webinfo@mdhil.com with your fitness related queries.

Fitness Q&A: How can a vegetarian man build muscle is a post from: mDhil

Q. I’m an electrical engineer and my work involves sitting in front of the computer for more than 9 hours daily. Because of this, my waistline is increasing and I’ve not been able to reduce it. Please tell me ways to lose that belly fat. I’m 24 years old, 6 feet tall and weight around 70 kgs.

- Misba

A. I have to tell you – your waistline is increasing because of two things: your sedentary lifestyle AND your eating habits. You need a balanced diet that gives you only as many calories as you need. At 6ft and 70kgs, you are definitely not overweight, I’d even venture to say that you are on the thinner side! You need to start lifting weights if you want to get a harder, stronger body. Make sure you train at least 3 to 4 hours every week to offset your sedentary work.

Alternately, you can also try yoga to reduce belly fat.

Write into webinfo@mdhil.com with your fitness related queries.

Photograph via sxc.hu

Fitness Q&A: How can a techie reduce his waistline is a post from: mDhil

Let’s discover and celebrate female achievements. In the process, we might just find that there’s a diva in all of us.

We kick start the mDhil Diva series with Indian actress and fitness aficionado, Bipasha Basu

Who is Bipasha Basu?

OK, stupid question! Any Indian who’s even vaguely familiar with Bollywood, knows Bipasha Basu. This model-turned-actress entered the Hindi film industry in 2001 with the movie “Ajnabee”, where she played a negative character. However, it was her turn as the manipulative heroine of 2002’s “Jism” that really got her noticed by viewers and filmmakers alike.

In her over 10 years in Bollywood, Bipasha has managed to make a mark for herself as a multi-faceted actress who’s comfortable in her own skin. 

Bipasha Basu – Bringing fitness to Bollywood

 There are many things Bipasha Basu is famous for – her striking good looks, her sexy on-screen persona, her jhatkas and matkas and most of all, her super fit body.

While the quintessential Bollywood heroine has always been slim with curves at all the right places, it was Bipasha who truly introduced the idea of female fitness to the Hindi film industry. She showed the nation that gyms were not just for beefy men, but also for women who enjoyed being toned and having some muscle definition. Always a proponent of eating healthy and exercising, Bipasha does not endorse crash dieting.

In an industry that likes to retire its women as soon as they hit 30, Bipasha Basu represents the new breed of women who understand that fitness and looking and feeling good have nothing to do with age.

Why she’s an mDhil Diva

Bipasha is a great role model for women who believe in fitness through exercise and eating healthy. She’s proven to a country obsessed with fair skin and soft, curvy women that beauty and fitness come in all shapes, sizes and forms. Keep the fitness revolution going Bipasha!

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Dear women, please embrace your curves

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Bipasha Basu – mDhil Diva is a post from: mDhil

Q. I am a 18-year-old boy, pursuing my graduation. My physical fitness regime is getting affected due to my schedule, my tummy is increasing and I feel as if my height is not increasing. Can you just help me out with a simple day to day routine which I can follow, to get my fitness and shape back. Maybe a routine integrated with exercise and healthy food habits. Though I am trying some stretching exercises such as cobra, super cobra, I am confused about what I should and should not be eating.

Faizan

A. Faizan, you’ll have to eat and train according to your goals. Do you want to get stronger and bigger? Do you want to lose weight and get skinny? Your height is determined by your genetics, so I won’t be able to help you there. Stretching exercises by themselves will not ‘transform’ you in anyway. My guess is that your food is not affecting your height, it’s affecting your waistline!! To cut belly fat, you’ll need to eat a cleaner diet (drop the sugar, fried stuff, processed food) and get on an exercise program that involves both cardio and weight training. A good thing is that you are young, and this is when you can change your body in a matter of weeks.  All the best!

Alternately, you can also try yoga to lose that belly fat. Here’s the video showing you some basic asanas.

Write into webinfo@mdhil.com with your fitness related queries.

Photograph via sxc.hu

Fitness Q&A: How a 18-year-old teenage boy can get in shape is a post from: mDhil

Q. I want to know how can I get into a muscular shape and fit body without using any machines. I am very much inspired by Akshay Kumar and am a big fan of his. Please tell me about workouts, diets, schedules and everything to get in shape. Right now, I am 23 years old and I have an athletic slim body.

Gagandeep

A. Gagandeep, it will be difficult to give you all that detail!! Let me put it simply – if you want to get big, you have to increase your caloric intake (how much you eat) and simultaneously lift seriously heavy weight. You don’t need machines to get into shape, stick to basic exercises such as the bench press, the squat, the deadlift or the overhead press. Find a good, qualified trainer, join a training facility or you could even buy your own equipment.

Write into webinfo@mdhil.com with your fitness related queries.

Photograph via sxc.hu

Fitness Q&A: How can a 23-year-old man build muscles is a post from: mDhil

Circuit training exercises to lose weight

How circuit training can help you lose weight

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Fareed explains that circuit training helps you to exercise a lot of muscle groups, which means you burn more energy. Supported with a proper diet, he feels, circuit training could help you shed all that extra weight. Simple things like water intake, sleeping hours could be affecting your weight-loss regime.

A circuit training plan

A good and quick circuit training plan could include push-ups, bent over rows, goblet squats, burpees and the plank.

Watch the video to know how to do these exercises properly!

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• Strength training with Fareed Majeed
• Transformations – 12 week Training Magic and Programme Sustainability
• Fitness Q&A: How can a 24-year-old girl suffering from obesity lose weight

Circuit training exercises to lose weight is a post from: mDhil

Q. Should an asthamic hit the gym if yes then what kind of exercise should he start with.

Neeraj

A. Thanks for your enquiry Neeraj. Asthmatic people can train, but the intensity of their training normally depends on how fit or conditioned they are to start with. I’d recommend that you train – but carry your nebulizer with you, and make sure your trainer understands your condition and fitness level, and designs a program around your strengths.

Here is a circuit training video which could help you. However, please ensure your trainer is there to supervise you.

Write into webinfo@mdhil.com with your fitness related queries.

Photograph via sxc.hu

Fitness Q&A: Should an asthamic hit the gym? is a post from: mDhil

Hrithik Roshan went from out-of-shape to totally ripped. Photograph courtesy The Times of India

Recently, an article in a popular daily about Hrithik Roshan’s magical transformation from flabby to fabulous in 3 weeks caught the attention of many an out-of-shape reader and had them wondering, “if he can do it, why can’t I?” 

We reached out to fitness expert Fareed Majeed for his informed opinion. Here’s what he had to say.lifestyle

The fitness craze

If you happen to be in the business of looking good, business is booming! Qualified training professionals, passionate gym owners, corporate packages, personal training, there exists out there a very mobile, agile and supremely competitive industry waiting to transform your ‘just not quite there’ physique into a statuette of physical beauty.

Celebs do it all the time, don’t they (it’s definitely on the increase). They suffer multiple injuries because of their intense schedules, fall off the fitness wagon, and then come back stronger than ever, thanks to intelligent training, hard work and a cleaner lifestyle.

And it is commendable that they do so and inspire so many of us.

Getting into shape in 12 weeks is a very hard task, and truth be told, anyone waiting to embark on a physical transformation program should be ready to put in the hard work. It is often said that if 10 different people are given the same training program, every one of them will come out looking different, i.e, exhibiting a different degree of ‘change’. There exist genetic mutants who can put on 10 kilos of pure lean muscle by just looking at a set of dumbbells, and then there are those diligent, passionate trainees, who sweat blood, eat right and give their workouts everything – and lose a few inches here and there, but for the large part look the same.

Does that sound like you? Are you mimicking a training program just because someone else (probably someone very famous, very rich, and quite obviously, very good looking) did it and got great results? Here are a few pointers for anyone starting out on a transformation:

Are you looking towards a fitter future?

1) It’s all about the lifestyle. How bad do you want to change?

Success in life or at the gym most often boils down to this one simple question – how bad do you want it? Are you willing to eat clean, or are you just out-sourcing the decision to a trainer who, in the end, will not be able to help you because you need to hang out and get sloshed with your buddies?

No one, no trainer, program, coach or mentor can help you with your health and fitness if you don’t want to be helped. Remember, looking good is a by product of eating clean, nutritious food, training smart and diligently, and committing to your decision to live a healthier life. Ever hear of that friend of yours who’s been working out, training and eating ‘right’ for years, but looks the same? Don’t be that person!

Also read the Top 10 Best Diet Tips!

2) You have to build systems around your health. Simply put, what

Make time for your workout

are you willing to put in, and/ or give up for your goals?

Imagine this: You have a driver, a cook, house help and a lady who does your laundry and ironing. Technically you should have all the time in the world to do what you want to do with your life, because, you’ve outsourced what can be outsourced, right?

The answer is yes – only if you leverage these systems to your benefit. Is your training and lifestyle sustainable? Say you don’t have a cook – then you need to shop and pre-cook certain meals over the weekend, a sure chore if you lead a busy lifestyle. It is supremely easy to blame a job, a busy spouse, kids or, in one anonymous case, an entire city (this is true!) for your lack of health, but seriously, you have to take charge!!

Top 10 reasons not to exercise. And why we don’t buy any of them!

Healthy food needs to be part of your weight-loss efforts

3) Remember that the real ‘transformation’ happens between your ears – don’t just focus on the external behaviour, you have to get at the belief system that drives the behaviour.

Hrithik Roshan transformed everything about himself – he ate differently, slept, drank enough water and stopped smoking to get into great shape. We’ve all seen the before and after pictures now, haven’t we? If you think that you can go back to eating what ever you want after you get back into shape – go ahead, just be prepared to throw all your hard work out the window.

A healthy, fit and energetic body has to be maintained. I’m talking about the simple stuff: enough water, physical activity, sleep and food. It’s really hard to feel great and look good if you party every day of the week, sleep for 3 hours, smoke, and drink your liver off! Does this mean you’ll never be able to indulge? Definitely not, but again – moderation is the key. 5 years of smoking and eating too much will leave a mark, but some cream on your coffee once in a while will do you more good than bad.

The healthiest foods men should be eating

4) Everything works. For about 6 weeks. 

The people who’ve gotten the best results are mostly those who’ve been sitting on a couch for 25 years, and then have suddenly, gotten on ___________ (insert your choice of training program, equipment, or diet fad here, please.) Most of the fitter people I train find me after they have hit a training plateau, and cannot break out of a rut. It’s almost an unsaid rule – if you don’t vary your training, progressively overload your physical capacities, and stay focused, the rate of return starts diminishing fairly quickly.

Find a good training partner, a coach/ trainer who believes in your goals, or an organization committed to actually supporting your needs.

Take an interest in your health first and then your fitness, and never alienate the two! In the end, it is all about being able to do what you want, and making the most of your body and mind!

Read more about weight-loss plateau and how you can overcome it

Written by Fareed Majeed, Fitness Expert

Photographs via sxc.hu

Transformations – 12 week Training Magic and Programme Sustainability is a post from: mDhil

Find a park and start walking!

If there’s one thing we human beings are good at, it’s at making excuses. From why we didn’t do our homework when we were children, to why we don’t exercise now that we’re adults – our minds just grow more and more inventive as time goes on.

If you have an excuse not to exercise, we have a counter argument for you. So whatever your reason is, bring it on!

Top 10 (inexcusable) excuses not to exercise

1. I don’t have the time

That’s simply not true. If you have time to watch your favourite soap on TV, then you have the time to exercise. It’s simply a matter of prioritising and organising.

Make your health a priority and sit down and organise your week. With a little shuffling and juggling, you’ll find that it’s easy enough to take 30 minutes out everyday to exercise.

Read about the ways you can add more activity to your daily routine.

2. I have kids. I really don’t have time to exercise

We understand that being a parent is a full-time job. It’s also a job that requires you to be physically and mentally healthy, which is why exercise becomes all the more important. The best way to exercise with kids is to include them in your workout. Take them to the park with you or do a fun dance with them at home.

If the above doesn’t work, take time to work out while they’re school or wake up early to exercise. If you make it a priority, you’ll be able to make time for it.

Must read: Top 10 tips for healthy moms and dads.

3. I’m not a morning person

That’s OK, you can exercise any time of the day provided you do it in a safe manner. Keep a gap between your meal and your workout and don’t exercise too close to your night sleep time. Other than that, be it morning or evening, just put on the right gear and go forth and exercise.

4. I’m thin. I don’t need exercise

A few years ago, scientists came out with a concept called TOFI (Thin Outside, Fat Inside). This is a phenomenon that affects a lot of slim people who don’t exercise. So while they have no extra weight on the outside, scans show a lot of fat accumulated around their organs – which can also be dangerous.

Besides, exercise has many benefits besides weight loss. It helps to ward off diseases like cancer, diabetes, hypertension; it is a great mental stimulant; it helps keep you toned and fit and improves your sex life as well. Remember, the aim should be fitness, not just slimness.

5. I don’t have a good gym close by/I can’t afford a gym/I’m no good at sports

If you can walk, you can exercise. You don’t need to be a member of a fancy gym or be an expert basketball player or be able to do headstands to exercise. The easiest exercise is walking. It also happens to be one of the most effective workouts out there, so quit your excuses and get walking!

The top 10 benefits of walking – read about them right here!

6. I HATE exercising

If you did a survey, you’d probably find that a lot of people don’t necessarily love to exercise. After all, most of us would rather stay in bed that extra hour in the morning than be sweating it out in the park.

However, exercise is important. And one way to make it more enjoyable is by doing it with a friend or joining a group class. Also, exercise needn’t just be limited to running on a treadmill or lifting weights. Try something gentler like Pilates or yoga and you’ll eventually find something you actually enjoy.

7. It has no effect on me

Somebody once said that diet and exercise are like the two wings of a plane. If one is not functioning, the plane can’t take off.

In other words, if you’re trying to lose weight you have to exercise and eat healthy. You can’t come back from your workout and gorge on two samosas and a cold coffee with ice cream and expect to lose weight. With a little discipline, your workout will soon start showing results.

Could you have hit a weight loss plateau? Here are tips to get past it.

8. My back hurts and other medical issues

Back pain is often a result of a weak core. And strengthening your core is a great way of alleviating the pain.

If you have specific medical issues, it needn’t mean the end of exercise for you. Speak to a doctor or qualified trainer and figure out an exercise routine that’s tailored specially around your concerns. You might find that the exercise actually helps reduce all those aches and pains.

9. It’s so boring

Walking on the treadmill and never getting anywhere may be boring. But have you tried playing a sport? Or checked out a dance-based exercise routine? The best way to kill the boredom is to work out with a buddy. Ask your partner or best friend to join you and make exercise fun!

10. I’ve never exercised before

That’s no excuse at all. It’s never too late to exercise. Start today and reap the health benefits in the years to come.

Top 10 (inexcusable) excuses not to exercise is a post from: mDhil

Read about Fareed Majeed’s philosophy of working out outdoors.

Q. Hi Fareed, I’m all charged up to start exercising right now! Shall I find the nearest gym and get my heart rate up?

A. The first thing you want to do before starting your workout is to learn technique, technique, technique!

Spend time perfecting the skills, technique and muscle activation required to train. This is easier said than done once you’re charged up and motivated to get into shape!! Just when you are about to jump into working out, ask yourself:

•  Can you visualize yourself doing the move?
•  Do you know which part of your body, what muscles you are working out?
•  Are you aware of how the exercise should ‘feel’?

Make sure you answer each of the above in the affirmative before you train.

Q. I’ve learnt the basics. I also know what exercises I like and what works for me. Now?

A. Plan your training according to your specific goal:

• Your training goals should be SMART – an acronym for Specific, Measurable, Attainable, Realistic and Time bound.
• If you want to body build, make sure you spend enough time under tension and keep your repetition range high.
• If you train for strength, keep your repetitions in the 3-6 range and make sure you stay away from nervous fatigue.
• Don’t jump for the nearest pill when training for weight loss. Remember, it’s about how much ‘fat’ you lose and not about looking emaciated and starved!

Whatever your goal, make sure you train all the movements – vertical, horizontal, unilateral, posterior and anterior chain. Also make sure you ‘plan’ your rest and recovery. Make time to eat well and sleep so that you wake up refreshed. You’ll be much stronger and injury free.

Fareed believes in health first, and then fitness. Read more.

Q. I’ve been training for a while now, but I can feel my results plateau. Sometimes there is just no motivation, you know? What can I do now?

A. Get a good coach, get into a training group or into a quality training centre/ gymnasium. Good coaches are hard to come by, finding the right group can take some time, and with gymnasium options all around – even beginning a program, or changing your training might seem intimidating. But persist. Don’t quit. Fight the urge to skimp on cost for sub standard experiences or training. It’s your body and your life – make sure you get what you deserve!!

Intrigued by his fitness philosophy? Find out more about about Tough Love Fitness.

The SMART approach to fitness is a post from: mDhil

Hi Yaana! Thanks for talking to us. You are known for your ultra-toned body. Tell us, what does good health mean to you?

The English word “health” comes from the Old English word hale, meaning wholeness, or being whole so in that sense to be “healthy” doesn’t just mean one is free from illness or pain on a physical level. It is more than that. Being healthy means being balanced on many levels, it is about the condition of one’s mind, body and spirit. So to me optimal health would be an ability to deal with all life’s challenges (physical, psychological, emotional) without experiencing stress or resulting in any imbalance.

Tell us more about your fitness regimen. How often do you exercise in a week? What kind of workouts do you do? Do you prefer running, yoga, sports etc.?

I exercise every day (unless I am travelling a lot but even then I find some time to stretch, at the very least). My fitness routine has changed over the years as I evolved as a person and came to a point where I understood my body’s needs and followed them, rather than following my mind, working out for the purpose of achieving some ‘perfect’ body shape. Before I understood this, I used to work out very intensively (doing weight training or cardio) for an hour every day which I feel now was too much for my body (and caused physical stress) as I often pushed myself too hard (after I got high on double espresso so  I could manage to even pull it off).

My routine today is much more peaceful as my goal is purely health and happy/balanced state of mind. I love to sweat a lot (plus that is what makes the exercise healthy as that is what gets the toxins out) so I do work out intensively sometimes, but for much shorter periods of time (perhaps 20 min) and then I go into something I call a ‘pleasur-ise’ . It’s a combination of all the movements I find pleasurable and fun to do. It includes lot of dance movements, stretches and bits of yoga and it’s very spontaneous and different every time. I just follow my body and do whatever it needs and feels like doing in that moment. The main goal of this is to connect with my body, stretch it in such a way that the energy starts flowing through my whole body and mainly do it all with feeling love for myself. At the end I feel very positive and I end up laughing a lot too as I sometimes develop some new crazy weird funny moves or stretch my facial muscles by making funny faces at myself in the mirror. It’s all a lot of fun and a great way to start your day and make it a kick-ass day!!!:-)

Tell us about managing stress. You’re in an industry that can be quite unpredictable. How do you stay calm and happy?

I think lot of stress diminishes when one stops running after achieving things all the time. My focus is; whatever I do, I should enjoy it or else not do it at all. Money and fame is not what gives you any happiness anyway, so better to focus on just enjoying each moment, being creative and doing what you enjoy and giving your best even if it doesn’t bring you money or some other outcome. Outcome in general should not be the reason why we do things, it’s should be the enjoyment of the process itself.

Want more of Yaana? Stay tuned for the next chapter where Yaana discloses her beauty secrets!

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Yaana Gupta reveals her fitness secrets is a post from: mDhil

The famous rope-pull exercise

Fareed Majeed tells us about his fitness facility and how it combines getting fit with a love for the outdoors. Read more about it, here.

Q. Your description of your facility sounds pretty intense. Can anyone do this? Tell us about some of the exercises or procedures that you do. 

A. Exercises are based around basic movement, and yes, because they can be scaled depending on individual ability, they can be performed by all healthy, injury free individuals.

For those with injuries, or those coming out of physio, certain exercises can be modified to help with the strengthening and rehabilitation process. These methods have helped clients strengthen their knees post ACL repair (anterior cruciate ligament repair – a surgery that rebuilds the ligament in the centre of the knee), improve ROM (range of motion) for those coming out of shoulder tears, and have provided relief for many with lower back issues.

The single best thing about training outdoors is that it helps you get to a mean level of strength, endurance and flexibility where you can tackle almost any form of exercise with ease.

Our favourite, and a Tough Love staple, is the rope pull. Slightly different from the regular tug of war with ropes, the rope pull pits one trainee against a partner. Each trainee stands at the end of a 25ft rope and while one provides the resistance, the other has to complete pulling the length of the rope against partner resistance. A sure recipe for a good workout and lots of fun in the process!

Q: Ok, I want to get fit and healthy. Where do I begin?

A. It’s health first, fitness immediately after. Focus on getting healthy first and then on getting to the fitness goal you’ve set for yourself. Being ‘healthy’ has a whole range of definitions and indicators, and getting ‘fit’ will mean different things depending on your goals – whether you are training to run a marathon, compete in a powerlifting meet, or want your body to be chiselled. Know that none of this is possible without a base level of health and vitality.

Q. I’ve thought a lot about actually working out, but I never take any action. What can I do?

A. Dial in, tune in, get really motivated! Decide. You have to. Take massive action and get moving: You have to get your mind involved in training before you can actually begin to workout. Remember, training the mind is as important as training the body – do not force yourself into regimes that promise quick results or insane ‘fat melting complex’ or the such, without enjoying your workout, making sure you are 100% present at each repetition and set.

Find out more about about Tough Love Fitness.

First health, then fitness! is a post from: mDhil

What’s a strain?

Strains are injuries that affect muscles or tendons (thick bands that attach muscles to bones). They occur in reaction to a quick tear, twist, or pull of the muscle. Strains usually result from overstretching or over contraction.

Typical symptoms experienced during or after a strain are pain, weakness, and muscle spasms. Strains commonly occur in the back, neck, groin and hamstring. Back strains are said to be the most common reason for back aches.

What’s a sprain?

Sprains are injuries that involve ligaments (thick bands of cartilage that attach one bone to another). Occurring in response to a stretch or tear of a ligament, sprains can range from a mild ligament stretch to a complete tear.

Common symptoms experienced after a sprain include bruising, swelling, instability and painful movement.

Use this handy table to differentiate between strains and sprains

Why do sprains occur?

Sprains usually result from traumas like a fall or an external force that displaces the surrounding joint from its normal alignment. Sprains are usually graded as I, II or III depending on severity and grades I and II can be treated conservatively with ice and basic physiotherapy while grade III sprains need a higher degree of treatment and even intrusive surgical procedures to avoid risk of permanent damage and joint instability. Sprains are usually caused during sports or running, hiking and the likes. A twisted ankle is a classic example of a sprain. Knee and ankle sprains are the most universally observed sprains.

Similarities between sprains and strains

Both sprains and strains can occur while participating in sports like football, basketball, tennis and such and even in daily activities. At times, repetitive activities that exert the body might also cause a strain. Strains and sprains exhibit similar symptoms of bruising, swelling and pain experienced in varying intensities depending on the degree of injury.

Back strains are especially prevalent nowadays on account of long hours spent working at a desk on a laptop or computer. Without realising, we expose our limbs and back to long periods of no movement and little exercise thereby allowing room for sprains and strains to creep in.

Treating and preventing strains and sprains

• Rest, ice, compression and elevation are the basic treatments for strains and sprains unless they’re so severe that a physician’s consult becomes essential.
• Regular exercise and stretching, ensuring a proper warm up before playing a sport are known preventive measures for sprains and strains.
• Walking around for a few minutes every hour or so, stretching, relaxing and contracting muscles every hour or two helps keep the body in use and reduces susceptibility to strains and sprains.
• Use of comfortable equipment, especially chairs specially designed to reduce fatigue and exertion are helpful in avoiding strains and sprains.

Sprains And Strains is a post from: mDhil

Fareed (3rd from the left) with the rest of the 'tribe'

Q. Hi Fareed. Thanks for chatting with us. Tell us, how is your style of training different from a conventional gym or aerobics class?

A. Specialisation has its place in bodybuilding, athletics or sport, but is not necessarily for the everyday person. Conventional bodybuilding helps in hypertrophy, i.e, building muscle size – but decreases a person’s aerobic ability. The bigger you are, the more weight you carry while moving, running, jumping, etc. Similarly, there are very few extremely good long distance runners who can probably carry twice their body-weight off the floor in a dead lift.

The benefits of training outdoors

Training outdoors, using odd objects and employing a lot of calisthenics helps you develop a variety of kinesthetic skills. You train at various planes of movement, at high and low intensities, and hone motor skills that are all but lost if you’re using a machine with fixed range of movement. Outdoor training is a great way to build strength and endurance, lose weight and make a few friends in the bargain!

Match your goals to your training methods

It must be noted that, in the end, it’s about matching your goals with your training methods. An endurance athlete will need specific training, a power lifter will have to ramp up various exercises to increase his or her squat, bench and dead lift. A body builder will, similarly have different training methods to maximize hypertrophy. Having a particular goal in mind and modifying your training to match your goals is what you should be looking for.

Q. Fareed, what motivated you to start something like this?

A. Tough Love Fitness came out of a need to create something that would keep me in touch with my physical self. I love training in all forms and movement in general, and I’m an outdoor activity geek. I wanted to develop a system of exercises that combined my love for the outdoors and my need to get fitter and stronger.

I believe that you can really connect with your most primordial, physical self when you train outdoors, in a group or alone, listening to your pulse racing in your chest and moving naturally, free from the artificiality of machine dominated training. This is not to say that using machines to train is a ‘bad’ thing, it’s just something that I personally limit myself from doing. A machine does make the job of working a particular muscle easier though. This can be both a good thing (rehabilitation, bodybuilding) and a bad thing (lack of supervision, muscular imbalance, un-natural movement patterns) depending on what level of training a person is at and what his or her goals are.

Understand your body better

Training outdoors also forces you to understand your body – you need to pay attention to how you place your foot, why and how you rotate your grip when pulling ropes, why you need to tuck your elbows in when performing a vertical pull, or how holding your upper back tight when running dramatically improves your ability to go a distance. You get a crash course in movement efficiency, proprioception, strength skill and technique. This, combined with group dynamics and the feeling that you’re part of a physical ‘tribe’ of outdoor enthusiasts creates a unique atmosphere that, I believe, puts this kind of training up there with the best of the best.

Intrigued? Find out more about about Tough Love Fitness.

Get out! Why fitness trainer Fareed Majeed shunned the gym to do his workout outdoors is a post from: mDhil

When it comes to fitness, we all have “the grand plan” – one day when I have time I’ll join a gym, get a personal trainer, work out 2 hours a day and have a banging body in 3 months. While it’s all well and good to keep the dream alive, it’s also a good idea to get moving today and work towards that final goal of a healthier you.

We have for you some simple ways to get more active in your daily life. Ways that’ll help you burn calories and look and feel better.

Simple tips to get active!

Avoid the lift

Waiting forever for the lift is just not cool. Take the stairs instead. You’ll burn calories, avoid getting squeezed in with a bunch of strangers, and probably reach your destination faster.

Adopt a pooch

According to a recent study, dog owners walk 23,000 miles (37,000 km) with their pets in their lifetime. That’s almost equal to walking around the world! The best part is that when it comes to your pets, no late nights or headaches will excuse you from the walk. When the dog’s gotta go, you gotta go too!

Walk to your colleagues

Instant messaging may be convenient but it can also make Jack a dull boy. Next time you have something to say to your co-worker, just walk up to him or her. Those few steps of exercise will do you a world of good.

Park at a distance

Quit stressing over getting that parking spot right next to entrance! Park a little further away and enjoy your walk to wherever it is you’re going.

Walk to the neighbourhood grocery store

Yes, you have this great grocery store guy who’ll home deliver even a loaf of bread. That’s not going to help you burn any calories however. Walk down and pick up what you need yourself. And when it comes to that loaf of bread, go for brown over white.

Do some housework

It may be a good idea to give your domestic help a day off and clean the house yourself. Sweeping and swabbing make for a great workout and will target parts of your body you didn’t know you had!

Walk and talk

In the middle of an intense conversation with your best friend? Why not burn some calories while you’re at it by walking as you chat?

Go dancing

Prefer a chilled out lounge bar for an evening out? It may be a good idea to shake things up once in a while and go dancing instead. It’s fun and you’ll get a work out. What could be better?

Step out of the house at least once everyday

This is especially important for stay-at-home moms or students who’re at home mugging for exams. Make it a point to step out at least once a day, so your body gets to move and you get a change in scenery.

Use public transport

Be it the Delhi metro, Mumbai local trains or city buses, using public transport will get you moving a lot more than sitting in your car would. It’ll also save you a lot of time, making the situation quite a win-win!

Play with your kids

Run after them, roll on the grass with them and be silly with them! Kids can whip you into shape like no one else can. And if you don’t have kids of your own, borrow your nieces, nephews or neighbours’ children!

Make being active a choice

Be conscious of the fact that you need to get more active. Run up and down stairs, walk to your office pantry instead of calling for a coffee, and always keep in mind that the more you move, the better you will feel.

Got a minute to spare? Then please answer our poll question! Thank you.

Get active, get healthy is a post from: mDhil

Envious of all those models and actors on the television with the slender waist and flat stomach? Now you can get one too!

Click to subscribe to our healthcare channel on Youtube!
That protruding belly is not only unsightly, it’s extremely unhealthy! You’d do anything to get rid of it but how? Join us, as our yoga expert Dr. K.J. Johnson teaches us simple and effective yoga positions to get rid of belly fat and get that elusive flat stomach.

Steps for ardha merudandasana (half bear)

Step 1: Start by lying on your back.

Step 2: Now, inhale and raise your right leg to 90 degrees.

Step 3: Fold your right knee and as you exhale, lift your lower back, touching the knee with your chin

Step 4: Inhale, stretch out your leg and torso.

Step 5: Exhale, lift up and let your knee touch your chin again.

Step 6: Inhale, relax your torso and exhale as you relax your leg.

Step 7: Repeat the steps with your left leg.

Steps for ardha pavanamuktasana (wind removing pose)

Step 1: Start by lying on your back

Step 2: Inhale, raise both legs to 90 degrees.

Step 3: Fold the knees, exhale and bring the legs forward, hugging them and letting your chin touch the knee. Momentarily hold your breath.

Step 4: Gently start rocking, forward and backward.

Step 5: As you gain momentum, start rolling to either side.

This asana is extremely effective on the abdominal muscle.

Steps for naukasana (boat pose)

Step 1: Start by lying on your back with your feet together and your arms stretched out above your head.

Step 2: Now, exhale. Lift your arms and legs simultaneously.

Step 3: Tighten the stomach muscles and hold this posture for a few seconds.

Step 4: Now, inhale and relax.

Step 5: Exhale deeply through the mouth and repeat.

Check out our other yoga exercises like the Surya namaskar, which has been known to have immense benefits and our simple yoga positions for glowing skin!

Inputs from Dr K.J.Johnson who has been working in the field of Holistic healing for the last 20 years.

Yoga for beginners: Get that flat stomach! is a post from: mDhil

Those complex yoga positions can be very daunting to a beginner. We bring you the easiest and the most effective yoga positions to help you get that glowing skin! Don’t take our word for it, try it!


Click to subscribe to our healthcare channel on Youtube!
We know how much you’ve struggled to get that perfect glowing skin! Nothing’s worked, not that diet, or that strict skincare regime! Maybe it’s time to revisit something which has been tried and tested over the centuries. We, with the help of our yoga expert Dr. K.J. Johnson bring you the easiest and most effective yoga positions to simplify your quest for beautiful, younger looking skin!

Steps for kapalbhati pranayama

Step 1: Start by sitting comfortably

Step 2: Now forcefully exhale and inhale through the mouth and the nose. The concentration should be on the exhalation.

Step 3: Repeat this yoga asana 30-60 times.

Step 4: As you come to the end of this repetition, slow down and completely relax.

Step 5: As you complete the exercise, stop breathing momentarily and enjoy perfect stillness.

Step 6: Repeat everyday for better health and glowing skin.

Benefits of kapalbhati pranayama

This yoga asana helps purify the blood stream, the sinus and the lungs. It also induces deep relaxation in your body.

Surya namaskar is another popular yoga asana with many many health benefits! Learn it, the easy way! Click here!

Inputs from Dr K.J.Johnson who has been working in the field of Holistic healing for the last 20 years.

Yoga for beginners: Yoga for glowing skin! is a post from: mDhil

Let this 5000 year old yoga exercise heal your body, mind and soul

Click to subscribe to our healthcare channel on Youtube!
 

The surya namaskar has a holistic impact on the body, mind and soul. It works out pretty much every muscle in the body. Read more about the benefits on surya namaskar here.

The 12 steps of surya namaskar (sun salutation):

Step 1: Start with the palm tree posture, with your hands relaxed, fingers pointing downwards and weight equally distributed.

Step 2: Move on to the tadas, inhale, raise your hands and stretch backwards.

Step 3: Next is the pranavas. Exhale, bend forward and try to touch your knees with your forehead.

Step 4: Now, stretch your right leg backward, bringing down the left knee, with your palms on the floor while stretching backwards.

Step 5: Holding your breath, bring your legs together. This is called the plank posture

Step 6: Stretching low, hold your spine out. This is known as the ashtanga namaskar where the knee, chest and chin are in contact with the floor.

Step 7: Inhale, stretch forward and bend backwards. This is the bhujanga asana

Step 8: Exhale and lean forward. This is the parvata asana.

Step 9: Now, bring your right leg forward, between your elbows as you inhale. Stretch upwards.

Step 10: Bring your left leg forward. Inhale deeply.

Step 11: Stretch backwards from the waist.

Step 12: Return to the palm tree posture.

Also read about the many benefits of the surya namaskar.

Inputs from Dr K.J.Johnson who has been working in the field of Holistic healing for the last 20 years.

Yoga: The 12 steps of surya namaskar (sun salutation) is a post from: mDhil

Getting a toned body is hard work that requires dedication and commitment. And the one area people complain most about is the abdomen. While cosmetic concerns are the primary reason most people do hundreds of crunches and avoid foods that add to the tummy, there are greater health repercussions associated with a big belly. Which is why the belly has always been considered one the unhealthiest spots to have excess fat on the body.

Why is belly fat so bad?

Most people are not aware of the health hazards that high fat on the abdominal poses. Many experts believe that having a heavy belly is actually more hazardous then being obese or over weight.

Accumulation of “abdominal fat” leads to an increased waist size. Abdominal fat is popularly known as central obesity or belly fat. It is very important to know that the larger the waistline, the more you are at risk of developing a harmful disease.

The human body accumulates two types of fats on the abdominal area. ‘Subcutaneous fat’ is located beneath the skin and muscle fat. More dangerous is ‘visceral fat’, which is stored deep inside the abdominal area between the internal organs and chest. The reason this is more harmful than subcutaneous fat is because it releases more inflammatory molecules on a regular base which can increase the dangers of cardiovascular disease, high blood pressure, diabetes, cancer and sleep apnoea.

Ideal measurements

The Body Mass Index popularly known as “BMI” is one of the popular tools used to measure body fat. However, the size of the waist gives a clearer idea of “belly fat”.

Experts suggest that women should keep their waist measurement below 80 cm (31.5 inches), and men below 90 cm (35.5 inches). Beyond those measurements, you then fall into the category of suffering from abdominal fat, one that needs to be dealt with on a priority basis.

Getting rid of that paunch

A heavy belly calls for an immediate change in lifestyle. The key to weight loss is a combination of a well-designed exercise program and healthy and nutritious diet. Crash diets are an absolute no-no. Remember, fat accumulated on the abdomen is stubborn. Routine exercises and crunches often don’t make a great difference. One has to do specific exercise specially meant for cutting fat on the belly. And it’s also important to work out regularly for a while before you will actually see any difference. So keep at it, and don’t give up if you don’t see instant results.

The other change you can make is to your diet.

Foods that increase belly fat include:

• Trans fats, found in many processed foods like biscuits, pizzas and many bakery products
• Sugars, found in chocolates and soft drinks
• Simple carbohydrates, found in refined wheat, white rice etc.
• Fast foods
• Creamy foods

Instead, consider adding these to your diet plan as they actually help in burning belly fat:

• Olive oil
• Almonds
• Oats
• Eggs
• Dals and beans like rajma
• Whole grains
• Green vegetables
• Slim milk and yoghurt
• Tea – black and green

It is never too late to work on the excess fat accumulated on your abdomen. So before it brings you close to life threatening diseases, wake up and lose that belly!

Photograph via sxc.hu

Why that belly absolutely has to go is a post from: mDhil

Surya namaskar

Surya namaskar has been around for centuries, but only recently have its health benefits resurfaced in a big way, causing a whole new generation to wake up to it!

Surya namaskar is like worshipping the sun – it’s wisdom and its vitality. By doing sun salutations you strengthen the sun within you and try to absorb the energy of the sun.

It can be performed at any time of the day, although early mornings on an empty stomach are considered ideal. Each of the twelve steps involved in this yogic exercise, comes with its own breathing pattern. It is important for a beginner not to exert himself/herself too much. 10 minutes of surya namaskar, where 3 minutes are allocated for rest is perfect for a daily workout.

The 12 steps of surya namaskar, explained in detail in this video. 

What are the benefits of surya namaskar?

• Unlike other workouts, surya namaskar is a complete form of exercise for the body and mind. Usual day-to-day activities exercise only 40 to 45 per cent of our muscle groups, whereas the sun salutation exercises almost 97 per cent of the body’s muscle groups.
• It improves blood circulation, burns excess fat and increases metabolism, all resulting in weight loss.
• It refreshes your mind, promotes clarity of thought and consciousness. Additionally, it helps the mind rid itself of negative energy.
• It is especially beneficial for youngsters as it affects muscular structure and growth.
• It is also extremely effective in relieving stress and anxiety.
• As with any asana in yoga, surya namaskar improves flexibility and balance.
• It promotes a feeling of wellbeing and is an excellent way to prepare yourself for a brand new day, both mentally and physically.
• Surya namaskar has been known to alleviate problems like depression and insomnia.

What are the precautions one must take while doing surya namaskar?

• It is important that you relax after surya namaskar. Moving on to another asana too quickly will only harm your body.
• People with severe back problems related to spinal cord or have high blood pressure should not attempt surya namaskar without expert guidance.
• Surya namaskars should be effortless. The aim of a surya namaskar is not to exhaust your body.
• It’s important not to do too many too soon. Yoga can be damaging to your system if you are not careful enough
• Pregnant women should not attempt surya namaskar without their doctors and yoga trainer’s approval.

To do a surya namaskars you require no investment and minimal space. Just load up on the right attitude and a desire to lead a holistic life and reap the many benefits of this asana.

Inputs from Dr K.J.Johnson who has been working in the field of Holistic healing for the last 20 years.

 Photograph by Pedro Moura Pinheiro via Creative Commons

Yoga – All about surya namaskar is a post from: mDhil

Q Why should people opt for yoga?

A. Yoga has been practiced for thousands of years. It advocates the cause of holistic living which includes the physical, mental, emotional and spiritual well being of a person.  With yoga, the body can heal itself holistically. To begin the process, the body needs three preconditions – attention, internal relaxation and positive intention

Attention: When you focus while doing an asana, you spread awareness to all parts of your body. This awareness has immense healing potential.

Internal relaxation: Yoga relaxes your internal organs and conserves energy. This energy is then used for healing.

Positive intention: Having positive intentions, feelings like “I want to get cured” or “I will get better” helps in triggering the healing process.

Proper postures in yoga help us in attaining these three preconditions.

Q What kind of people should ideally opt for yoga?

A. Yoga is beneficial for all kinds of people. Anyone can do it and reap its benefit. People with specific ailments should consult both their doctors and their yoga trainer before they try particular asanas.

Q Can children also practice yoga effectively?

A. In my experience, kids can start yoga as early as 12 years. Before that neither do they have accumulated stress nor can their minds fully grasp yoga’s potential. Kids are very active by nature and we shouldn’t try to suppress that.

Q Yoga postures look extremely difficult and seem like they require a high level of flexibility. What advice would you give to beginners who think they don’t have enough balance or aren’t flexible enough?

A. It is very important that beginners start at their level and gradually progress to advance levels. They can even start with simple stretching which will loosen the muscles and help them with yoga postures later on. Yoga is a lifelong process, the ultimate aim is enlightenment. There is no need to speed up the process by trying advance postures too soon. Attempts to do so may lead to you hurting your body.

Q Can yoga be used for stress management?

A. Yes! Nowadays yoga is extremely popular for stress management. Before we can talk about managing stress, we should be able to understand stress. Unless mental, physical and emotional stress is released, you will not be able to rid yourself of stress.

Q  Is there some specific diet that one should follow before practicing yoga?

A. Traditionally, a vegetarian diet should be followed by all those practicing yoga. But for beginners, this rule is often relaxed. As you progress to advanced level, you’ll need to strengthen your nervous system and increase your stamina to support the advanced postures. That’s when a vegetarian diet is needed.

Q When is the best time to do yoga?

A. The best time for yoga is very early in the morning, before 6 AM. This is because the fresh energy present in the environment at that time gets easily absorbed by the body. However, if that time is not suitable to you, don’t let that stand in the way. Practice yoga whenever you find the time.

Q What are the common myths and misconceptions around yoga?

A. The most common myth around yoga is that it is just another form of physical exercise. Yoga has a higher purpose. It is beneficial for your body, mind and spirit. Also, many people start yoga for superficial benefits. It’s important that people understand that yoga is a form of holistic training.

Inputs from Dr K.J.Johnson who has been working in the field of Holistic healing for the last 20 years.

 Photograph via sxc.hu

Yoga – An introduction is a post from: mDhil