5 Yoga Exercises to Get Fit
If you thought that yoga was all about bending and twisting your body in odd shapes, it’s time to rethink. It is much more. It means the union of body, soul & mind. This century-old practice is achieved through postures (asanas), breathing techniques (pranayamas) and meditation. It helps balance the elements of the body.
Yoga is not a religion. It is a way of living whose aim is “a healthy mind in a healthy body”.
Yogic exercises recharge the body with cosmic energy, it facilitates -
- Attainment of perfect equilibrium and harmony
- Promotes self-healing
- Removes negative blocks from the mind and toxins from the body
- Enhances personal power
- Increases self-awareness
- Helps in attention, focus and concentration, especially important for children
- Reduces stress and tension in the physical body by activating the parasympathetic nervous system
Here are the best five exercises of yoga which will help you to lead a healthy life -
1. Shava Asana (The Corpse / Death Pose)
This is a relaxation pose!
Just lie down on the mat, close your eyes and try to put all your weight on the ground. Concentrate on your breathing; breathe deeply and slowly with your nose.
Learn to be patient and observe the way your weight is shifting towards the ground and let go of everything, all the heaviness and all the tiredness.
Gently open your eyes and roll over to your side before coming to seating position.
The mantra of this asana is to just relax.
Benefits: It helps in rejuvenating body, mind and soul.
2. Bhujangasana (The Cobra Pose)
Lay on your stomach, placing your palms down just under your shoulders. Without letting your elbows drop away from your body, have them point straight back behind you.
Push gently on your hands to slowly lift your upper body and head and inhale.
Do it slowly, and don’t come up too high, your elbow should not become straight.
Slowly let your body come down and with your forehead touch the floor, while doing this, exhale.
Do this 3- 5 times.
Benefits: It helps relieve back pain and strengthens spine.
3. Adho Mukha Svanasana (The Downward Facing Dog Pose)
Start on your hands and knees on All Fours.
Keep your fingers wide apart and press your hands and feet firmly into the mat in downward direction.
At the same time, lift your hips and tailbone to the sky, so your body is in a V-shape.
Let your head be down and relax.
Stay in this position and hold for 2-3 breaths and finally rest in Balasana.
Benefits: It helps in congestion and increases blood flow to sinuses. A great exercise to cure cold.
4. Balasana (The Child Pose)
In this asana, the body faces the floor in fetal position. This is passive and relaxing pose.
The forehead has to touch the floor, if your forehead cannot touch the floor, use yoga block or a book.
Rest and breathe for as long as you want.
Benefits: This pose helps soothe headaches as it relaxes upper back and neck.
5. Uttanasana (Forward Bending Pose)
Stand with your feet parallel and hip width apart. Fold forward slowly while exhaling.
Allow your arms to come forward. If your hamstrings are tight or your lower back is sensitive, bend your knees.
Let your head bang and relax your head and neck completely and let go of all your stress out the top of your head.
Hold for 2- 3 breaths and gently come to standing position while inhaling.
So, yoga is not only about asanas but also about healthy diet, correct postures, emotional balance and proper sleep. Once you reach the gateway of this proper stability, then with yoga you are sure to attain a healthy body, mind and soul.— this article is written by a dietitian @ FitHo
Improve Concentration with Yoga
A constant state of distraction has become the central point of everyone’s life. There is always so much to do but very little time. Sometimes to get a task done requires simple concentration. But how does it really help? Concentration is focused attention to one thought and keeping other thoughts away. Better concentration increases efficiency and helps you achieve your goal faster and smoothly. Good concentration keeps your mind calm and peaceful and keeps stress away keeping mind and body healthier.
You need concentration for everything you do. Even exercising requires concentration for better results. How do you develop concentration? Here are some easy yoga poses that will help you with you concentration while relaxing your body and mind. The basic requirement is to the follow the yoga poses is to stay in the pose and concentrate on the breathing: (more…)— this article is written by a dietitian @ FitHo
Four Yoga Poses That Will Keep You Cool Through Summer
Benefits of the Half Spinal Twist Pose (Ardha-Matsyendrasana):
The Ardha-matsyendrasana helps in cultivating flexibility and strength in the spine. Its a great “cool down” pose that also smoothes stiff necks and upper back and tension caused by stress, poor posture, or prolonged periods of sitting in one position.
The alternating compression and release of the abdominal region flushes this area with blood and give massage the internal organs. Muscles of the stomach and hips are also toned from repeated practice of this asana.
How to perform the Half Spinal Twist Pose (Ardha-Matsyendrasana):
- Sit comfortable in a cross-legged position.
- Straighten both legs out in front. While bending your right knee, bring the heel of the right foot close to the left hip. (more…)— this article is written by a dietitian @ FitHo
Yoga Asanas That Will Wake You Up
For all those who find waking up in mornings a big challenge we found the perfect solution to help you get started. A few, easy to do yoga poses that will not only wake you up but re-energize you, lift your mood and get you charged for the day!
The sequence follows your natural posture as you wake up making it easier for you to adopt it. You start with lying down, then sitting up followed by gentle twists and at last a standing stretch. While you snooze your alarm you can quickly get on with these poses and be ready when the alarm sets off again.
Deep breathing exercises to start the morning (more…)— this article is written by a dietitian @ FitHo
Reduce Stress with Yoga
We all get stressed with some reason or the other depending upon our lifestyle. Work, home, partner, family and different aspects of life can be factors in causing stress. Stress can get difficult when it soars high in level causing anxiety, depression and you start to get inefficient. Stress can be tackled easily through yoga and exercise and help you rejuvenate with booming energy levels. Yoga is highly effective in tackling stress and the body releases endorphin, a chemical that makes you feel good.
Stress is mostly psychological showing its effect on our body and performance. Yoga is highly beneficial, de-stressing with our breathing and body postures that bring down the stress and clear the mind with the thoughts, eases muscles, makes you feel good and refill you (more…)— this article is written by a dietitian @ FitHo