Himalayas For Yoga and Meditation

Fitness Advice, Workout Tips, And Benefits Of Yoga

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Fitness Advice:

  1. Set realistic goals: Set achievable goals that are specific, measurable, and time-bound. This will help you stay motivated and track your progress.
  2. Mix up your workouts: Doing the same workout routine can get boring and less effective over time. Mix up your workouts to challenge your body and keep things interesting.
  3. Consistency is key: Make exercise a habit by scheduling it into your daily routine. Consistency is key when it comes to achieving fitness goals.
  4. Listen to your body: If you feel pain or discomfort while exercising, stop and rest. It’s important to listen to your body and avoid pushing yourself too hard.
  5. Stay hydrated: Drinking water before, during, and after exercise can help you stay hydrated and perform better.

Workout Tips:

  1. Warm-up: Before any workout, it’s important to warm up your muscles to prevent injury. A few minutes of light cardio, stretching, or foam rolling can help prepare your body for exercise.
  2. Use proper form: Using proper form during exercises can help prevent injury and maximize results. Take the time to learn the proper technique for each exercise and focus on form over weight.
  3. Gradually increase intensity: As your fitness level improves, gradually increase the intensity of your workouts. This will help you avoid injury and continue to challenge your body.
  4. Rest and recover: Rest days are just as important as workout days. Your body needs time to recover and repair after exercise, so be sure to incorporate rest days into your fitness routine.

Benefits of Yoga:

  1. Improved flexibility: Yoga poses help improve flexibility and range of motion, making it easier to perform everyday tasks and other physical activities.
  2. Reduced stress and anxiety: Yoga has been shown to reduce stress and anxiety by promoting relaxation and reducing tension in the body.
  3. Increased strength and balance: Many yoga poses require strength and balance, which can help improve overall fitness and reduce the risk of falls and other injuries.
  4. Improved breathing: Yoga teaches deep breathing techniques that can help improve lung function and reduce stress.
  5. Improved overall health: Regular yoga practice has been linked to improved heart health, better sleep, and reduced inflammation.

Reality of Weight loss Products

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According to world health organization more than 1 billion people worldwide are obese. Internationally a BMI (Body mass index) over 25 kg/ m2 is considered as overweight. In India 135 million people are obese; according to National Family Health Survey data nearly one in every four person is overweight in India. In India BMI between 18.0 to 22.9 kg/ m2 is normal, 23.0 to 24.9 kg/m2 is overweight and more than 25 kg/m2 is obese. In simple words obesity is the excess amount of fat cells in body. It is classified as a disease by WHO which affect almost all organs in body such as Heart, Brain, Lungs, Reproductive system etc, and also the cause of many health issues like hypertension, stroke, type 2 diabetes, cancer and depression etc. At the present time everyone is aware of the side effect of overweight want to be fit and look beautiful but most of the people don’t have enough time for exercise and don’t want to go through the long process. They want easy way and magical pill which will make them slim overnight and many pharmaceutical companies and nutraceutical companies are taking advantage of their thinking by machining several weight loss products.

Fat  Burner Gel to slim down fast, wear patches and lose 5 kg in a  week, take tablet twice a day and lose 10 kg in one month even without diet and work out and lose it fast, lose it forever , fat freezing belt, slimming oils, Ayurvedic slimming juice, etc. etc. etc.  These types of advertisements are seen everywhere on social networking sites, newspapers, magazines and T.V. nowadays. What are these products efficacy rate, what are side effects, no products making company tell us. They claims 100% guarantee and targets obese people. These products efficacy rate is very low around 2-5% and side effects on health are more.

Most of the products available in market contain Garcinia Cambogia extract, Green coffee bean, Green tea.

Garcinia Combogia:  The active ingredient in this is hydroxicitric acid , which blocks the formation of fat in body add reduces the appetite. But still it is not very effective in weight loss and its long term effect may cause hepatotoxicity or liver impairment, and different kind of deficiencies in body which is very harmful for health.

Green tea and Green coffee bean: The active ingredients in these are caffeine, which make us feel full.  Green tea is good for its antioxidant contents and green coffee is also good in high blood pressure but should be taken in a limited amount. But weight loss effects these are not same in all individuals. Excess amount of caffeine may cause addiction, sleep disturbances, increases heat in body and lead to hair fall and greying hair, also drain out calcium from bones. All these  weight loss products available in market are very costly with very low or no effects so why do we purchase these products from market we can take normal coffee  or normal green tea one or two times a day that will show the same effect on low price.

Apple cider vinegar: Nowadays some companies are also claiming that apple cider vinegar is helpful in weight loss, it burns fat, increases metabolism and suppresses appetite. Here is also same effect is not certain and after all it’s an acid so prolonged effect may lead to tooth decay, digestive system related problems, weak bones. We can take lemon water with honey instead. Except these there are also contain different kind of slimming oils, slimming shake, slimming juice which also contain different additives, artificial sweeteners, flavouring  agent etc. which are not good for health.

People should be beware from these products and these companies who shows attractive adds with claim of “Lose for forever”, ‘’once gone not again” etc. and earn their profit. Everyone has different body type and different cause of obesity or overweight. Before starting any medicine or any diet plane for weight loss we should consult a specialist and find its root cause, it may be due to hormonal imbalance, regular consumption of fast food and junk food, an inactive life style, medications, genetic etc. The most important thing is a healthy body and mind instead of lean body for this one have to do moderate exercises or dance or any physical activity, follow a healthy diet means diet which consist all kind of nutrient required to our body and adopt a healthy life style.

How To Become Better With Health In 10 Minutes

Normal Weight Loss Per Month

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Promises from supplements or magazine articles that claim you can lose 20 or more pounds per month aren’t promoting “normal” weight loss. When it comes to weight loss, however, the term “normal” is truly relative. Everyone loses weight at a different rate, depending on a multitude of factors — including gender, age and size. Two pounds a week, or about 8 pounds a month, might be normal for a larger man, but a small, older woman might find that 2 pounds a month is normal for her. As you start your weight loss journey, you’ll learn what’s “normal” for you, based on your activity level and lifestyle.

How Weight Loss Happens

Changes in your weight occur when you upset the caloric energy balance equation. If you consume 3,500 more calories daily than you burn, then you gain a pound of fat. If you consume 3,500 fewer calories daily than you burn, then you lose a pound. The Centers for Disease Control and Prevention recommends that you aim for no more than a 3,500- to 7,000-calorie deficit a week to result in a “safe” and “sustainable” rate of loss of about 4 to 8 pounds a month.

However, this rate may be too aggressive if you don’t burn a lot of calories every day. A mostly sedentary woman over 50 only burns an average of 1,600 calories a day. She can’t trim 500 calories without dropping to a diet that consists of fewer than 1,200 calories, which could leave her nutritionally deficient. If she’s not willing to burn 100 calories through daily exercise to get the 500-calorie daily deficit needed to burn a pound a week, an aggressive weight-loss rate for her would be about 3.4 pounds a month. A more “normal,” manageable goal might be closer to 1.5 to 2 pounds a month, as this requires that she only trim 175 to 250 calories a day.

Factors Affecting “Normal” Weight Loss Per Month

Numerous factors affect how fast a normal rate of weight loss is for you. Men — especially when they first start making better dietary choices and exercising more — tend to lose weight faster than women because of hormonal differences and because they have greater amounts of lean muscle mass. Because men also tend to burn more calories daily — because they’re larger — it’s easier for them to create a calorie deficit.

The natural loss of lean muscle begins in your 40s and accelerates after you reach 50. While exercise and quality nutrition can mitigate the loss, some loss is inevitable. A normal weight-loss rate of 4 to 8 pounds a month is probably easier to achieve when you’re in your 20s and 30s, but this rate may slow to 2 to 3 pounds a month later in life.

For some people, too, creating a 500- to 1,000-calorie deficit daily may be just too difficult to maintain, and it could lead to long-term weight-loss failure. If you’re particularly active, you may need more calories to support your lifestyle, but if you trim too many calories and try to move more, this could leave you fatigued, irritable and starving. Instead, you might aim for a 2- to 3-pound weight loss a month, if that amount feels more normal — and doable — to you.

Where You Are in Your Diet Plan

If you begin a weight-loss program that consists of drastic changes, then you might find weight loss is faster in the first month and then trails off in subsequent months. Initially, your body is losing a good deal of water weight, which can create dramatic numbers on the scale. Getting quick results early on is normal.

Heavier people may also have a more rapid “normal” rate of weight loss. When you have more weight to lose, you need more calories daily to maintain your size. You can create a larger caloric deficit by trimming servings and choosing quality options, without eating too few calories to meet your nutritional needs — and thus — you may lose weight faster.

Weight Loss Comparisons Aren’t Helpful

Of course, you want to be realistic in setting goals for weight loss, so it’s helpful to know that 8 pounds is approximately the greatest amount of weight loss the average person could aim for in a month. Remember, however, that every person’s actual results are unique for that person. This can help keep you from comparing your weight-loss results to your partner’s or your neighbor’s results. If you cut your caloric intake and move more, you’ll lose weight and become healthier.

You may feel as if you’re doing everything right, but you’re not losing a normal amount of weight. Invest in a food scale and a set of measuring cups so you can be certain that your servings are the appropriate size for your caloric intake. People tend to overestimate proper portion sizes. Take note of your intensity when you work out and tune in when you skip a workout. You might be letting yourself have workouts that are too easy or you might skip workouts too often. Weight loss requires commitment and work; you have to find a normal rate for you that also doesn’t burn you out.

How to Lose Cellulite in 2 Weeks

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Cellulite is stores of fat separated into honeycomb shaped compartments. You need fat stores to supply energy for your workouts and to provide a cushion for the body. When the cells in these stores outnumber the ones you use, you begin to see the cellulite just under the skin. While you cannot rid your body of cellulite, you can reduce the dimpled appearance. Genetics play a large role in how visible cellulite is, but you may be able to somewhat diminish that visibility in two weeks, depending on how quickly you burn fat.

Step 1

Perform 20 to 30 minutes of cardiovascular exercise at least three days each week to burn fat as fuel and reduce the appearance of cellulite. Increase your exercise to a daily workout to see faster results. Exercise at an intensity level that is 70 to 80 percent of your maximum heart rate, says the American Council on Exercise. Calculate this by subtracting your age from 220 and multiplying the result by 0.70 and 0.80.

Step 2

Choose cardiovascular exercises that are full-body rhythmic movements such as walking, cycling, skating, stair climbing, dancing, swimming and rowing. Include a variety of exercises to stimulate your fat stores to burn a higher number of calories.

Step 3

Use resistance tools to perform a total-body workout three days each week. This will burn calories and tighten the muscles to lessen the appearance of celllulite. Perform one to three sets of eight to 12 repetitions of an exercise for each major muscle group including your shoulders, back, chest, arms, core, hips and legs. Rest for one day between workouts.

Step 4

Eat a low-fat diet that includes fruits, vegetables, low-fat dairy, lean meats, whole grains, beans and eggs. Reduce your intake of sugary foods such as cookies and cakes.

Tip

Be consistent with your cardio and strength workout routines so you burn a high number of calories within two weeks and lose cellulite.

Warning

Speak with your doctor before you begin any fitness program.

How to lose weight without diet or exercise

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If you’re looking to know what you can do to start your weight loss journey in the new year, without changing your diet or exercise habits too much, take a look at these tips.

1. Eat more protein

Eating enough protein is one of the most important things to do when trying to lose weight, says David Stache, nutritionist for leading sports brand Warrior.

“Eating more protein in meals and snacks can satisfy hunger for a longer period of time, as it takes longer to digest, which in turn makes you stay fuller for longer.”

A study from Harvard School of Public Health also shows this, with research suggesting that a high-protein diet keeps you feeling significantly more full throughout the day than one that’s heavy in carbohydrates or fats. While other studies from 2006 prove that those who eat meals high in protein are less likely to feel snackish later on, due to the reduced levels of the ghrelin hormone – otherwise known as the “hunger hormone” – in the body.

And if you are working out, even a little bit, then protein is even more important. “Protein also gives your muscles what they need to recover post-workout, meaning you’re ready to be back in the gym or exercising much sooner,” our expert says.

It’s also easier than ever to get the right amount of protein for your size. And it doesn’t involve eating your own bodyweight in chicken. “You can get protein in various sources, such as protein snacks, like the Warrior RAW or Warrior CRUNCH flapjacks and bars that include high-quality milk 20g protein and have low sugar levels, but still taste delicious so you don’t have to feel like you are depriving yourself.”

“While going on a strict diet or constantly exercising are many people’s initial ‘go-to’ methods for weight loss, sustainable results can be achieved in far better and healthier ways,” Nutritionist David adds.

2. Don’t buy sugary foods

If you’re looking to lose weight without making major lifestyle changes, one of the best things you can do is reduce your sugar intake.

As David says, “Reducing sugar intake, exercising 4-5 times per week and introducing more protein can all be effective methods to help with weight loss.”

And there’s one sure-fire way to reduce sugar intake that works every time: don’t buy sugary foods on your weekly shop. A 2016 study found this to be one of the most effective ways to reduce the consumption of high-sugar foods as they concluded that if high calorie foods are more visible in the house, then residents are likely to weigh more than those who only have a bowl of fruit in sight.

However, there’s also evidence that says giving up sugar cold-turkey won’t work. As one study from Princeton University suggests, over time, intermittent sugar consumption is capable of producing a “dependency”, behaviour and neuro-chemical changes not dissimilar to substance abuse. It’s important to learn how to quit sugar slowly, choosing to substitute favourite snacks and drinks with healthy alternatives that produce the same effect.

3. Eat fibre-rich foods

Similar to eating more protein, a high-fibre diet has proven links to satiety and helping you feel fuller for longer.

One study looked at the properties of oats, a high-fibre food, and found that this classic breakfast staple helps to release satiety hormones that stimulate the release of peptides involved in regulating appetite. Whether eaten as part of a meal or included as an extract, the study found that oats have an overwhelmingly positive effect on reducing appetite over a few hours.

And along with its ability to help improve digestion, fibre has been proven to lower the risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Foods that are typically high in fibre include:

  • Beans
  • Lentils
  • Popcorn
  • Berries
  • Avocado
  • Whole grains
  • Apples
  • Dried fruit
  • Potatoes
  • Nuts

Some studies also show that a particular type of fibre, called viscous fibre, is useful for those trying to lose weight. One study, published in the American Journal of the College of Nutrition, shows that it not only increases fullness but reduces food intake in the hours after consumption.

4. Cook more meals at home

Studies from Johns Hopkins University suggest that those who cook at home more often have a healthier diet overall. This, the research suggests, is because restaurant meals tend to contain higher amounts of sodium, saturate fats and more calories that the food you cook at home.

Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, says that as well as this, home cooking is likely to use fresher ingredients and it gives people the chance to incorporate more vegetables and natural ingredients in their diet.

“This cuts out a lot of trans fats, preservatives and other unhealthy ingredients that are contained in processed foods,” he says. “Enjoying a meal that you have cooked from scratch can also make you feel a sense of accomplishment. This can boost your mental health and encourage you to exercise more frequently too, which is one of the most obvious ways to lose weight.”

5. Fix your sleep schedule

Three lockdowns and multiple disruptions to daily life later, it’s easy to see why some of us have been experiencing a serious lack of sleep. But if you’re looking to lose weight without diet or exercise, learning how to fix your sleep schedule should be a top priority.

“Aiming to enjoy more quality sleep is a realistic and beneficial way to lose weight or avoid weight-gain,” Hussain says. “Research has suggested a link between a lack of sleep and weight gain in people of all ages. This may be due to the duration of sleep affecting ghrelin and leptin levels; these are the hormones that regulate hunger. If you feel tired, you are also less likely to exercise, which can contribute to weight gain.”

He suggests setting up a consistent bedtime and wake-up time can help people get back into healthier habits. This is because it gets the body back into the routine of feeling tired and awake at the same time every day.

“This allows you to enjoy a longer and better-quality sleep each night, which will help to keep your hunger hormones in balance.”

“Not only that,” he adds, “You will be more inclined to exercise regularly because you’ll have the energy to do so.”

How Does Fast Metabolism Help Us Lose Weight? Here’s How You Can Fasten Yours

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How is fast metabolism linked to weight loss? Here’s everything you need to know.

What is metabolism?

Metabolism is a process under which our bodies convert our food into energy. A fast metabolism refers to our bodies’ ability to complete this task faster. Our metabolism aids various functions in our bodies such as digesting food, breathing, growing cells, circulating blood, repairing cells, managing hormones, managing body temperature, etc.

Why is fast metabolism important for weight loss?

Metabolism is one of the most discussed factors when trying to lose weight. Most people who are naturally leaner are equated to have a fast metabolism. A fast metabolism helps fasten the process of burning calories.

Essentially, burning more calories than you consume results in weight loss. Fast metabolism helps burn more calories in the same amount of time if compared to someone who has a slower metabolism.

There are 3 kinds of metabolisms that occur in our bodies. These 3 kinds are responsible for generating three different kinds of bodily functions. Here are the 3 kinds:

1. The energy required by the body to practice basic functions while resting known as basal metabolism.

2. The energy required to break down the food we consume

3. The energy required when we perform physical activitie

Our basal metabolism takes up most of our energy. Increasing this metabolic rate can help fatten weight loss.

How can I fasten my metabolism?

There are various lifestyle choices that influence your metabolic rate. While some habits can slowdown metabolism, some simple lifestyle changes can help fasten it. Here are some ways through which you can boost your metabolism.

8 ways in which you can fasten your metabolism:

1. Try HIIT

Pushing your limits when working out can help you burn energy faster. HIIT and other fast-paced exercises might help our bodies burn calories even hours after the workout.

2. Get proper sleep

Lack of proper sleep has been proven to slowdown metabolism. Proper sleep can help maintain healthy metabolic rate.

3. Focus on muscle building

As discussed, we burn most of our calories at the basal metabolism. For every kilogram of muscle, our bodies need to burn approximately 12 calories daily to manage itself. Weight training can help you build muscle.

4. Have caffeine

High-caffeine drinks help fasten metabolism and help boost energy levels. Black coffee and green tea may be beneficial for you if you are trying to lose weight.

5. Increase protein intake

Protein is encouraged for most diets that focus on reducing weight. This is the case as our body requires more energy to burn protein that it needs when burning carbs or fats. Protein-rich foods fasten metabolism.

6. Drink more water

Lack of water in our system can servile slowdown our metabolism. To maintain and fatten our metabolism, we must consume about 3-4 litres of water daily.

7. Eat less, more often

In order to boost your metabolism, you must consume multiple small portions of foods throughout the day. Eating 2-3 large meals through the day can slowdown metabolism.

8. Eat spicy foods

Spicy foods are abundant in components that trigger our metabolic rate. However, eating spicy foods does not fasten metabolism permanently. The fast metabolism is a temporary response to the chemicals found in spicy foods.

Does fast metabolism equate healthy weight?

A fast metabolism can aid and fasten weight loss. However, various other factors influence your weight loss. A fast metabolism cannot single-handedly help you lose all your weight. As discussed, in order to lose weight, one must consume lesser calories than they are burning. Hence, consuming more calories because you have fast metabolism would not result in weight loss.

Along with trying to boost your metabolism, you must also be watchful of your overall diet and make sure you exercise regularly. A fast metabolism can aid weight loss but it would require you to make healthy and significant changes to your lifestyle.

10 Mistakes That Are Slowing Your Weight Loss Journey

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Here are common mistakes people make when trying to lose weight.

Losing weight takes a lot of effort and willpower. While on a weight loss journey we are exposed to all kinds of weight loss tips. It can be tough to figure out which suggestions are actually helpful. We often make mistakes that may be doing more harm than good.

10 Mistakes you are making that are slowing down your weight loss:

1. Stressing

One of the most neglected causes of weight gain is stress. Experiencing uncomfortable moods can affect your metabolism and may even cause you to overeat. Besides usual stress, trying to lose weight may also cause stress. Your relationship with yourself and your moods have a bigger impact on your weight than you may think.

2. Skipping meals

What times of the day we eat also has a huge impact on our weight. In order to achieve a calorie-deficit diet, one might resort to skipping meals. This can make your weight loss slow down significantly. It not only makes you overeat when you do eat but it also slows down your metabolism.

3. Cutting out fibre

Many weight-loss diets encourage you to cut out ‘carbs’. Most foods rich in carbs are rich in fibre. Fibre may be advertised as useless but that is incorrect. It is extremely important for the healthy working of our digestive system. It also helps us feel fuller for longer. Go for healthy and less processed fibre-rich foods such as whole grains, fruits, and vegetables.

4. Not eating enough protein

When trying to lose weight, we assume that a high-protein diet is only required if we are going to the gym. Although a protein-rich diet is necessary if going to the gym, it is also encouraged for all other kinds of weight loss journeys. Protein provides us with energy, boosts metabolism, betters our muscles’ health, and so on.

5. Being inconsistent

Be it our diet or workout routine, inconsistency instantly affects our weight. Lack of proper routine can leave the body confused. It is important to follow a proper routine. Plan out your routine for the week in advance which may help you to stay motivated.

6. Not researching enough

Lack of proper research might drive you to make decisions that may be causing more harm to your body than good. Lack of proper guidance and research can cause health complications. It is ideal to seek reliable guidance when going on a weight loss journey.

7. Eating packed ‘healthy’ foods

As the awareness of eating healthy increases, so does the availability of ready-to-eat healthy foods. Healthy packed foods are low-calorie and diet-friendly. However, do make them ready-to-eat and storable, there are packed with various preservatives, sugar, sodium, and other components that might be unfit and unhealthy.

8. Not drinking enough water

Our body often confuses dehydration and hunger. The feeling of thirst is often confused with being hungry. This causes unnecessary eating. However, drinking ample water can help speed up your weight loss journey. Water boosts metabolism, energy levels, muscle health, blood flow, and many other factors.

9. Focusing on just exercising

One may equate extensive exercising to being enough to lose weight but that is incorrect. In order to lose weight, you must be mindful of your lifestyle, what you eat and how much you exercise. Over-exercising cannot excuse an unhealthy and high-calorie diet. Your body needs healthy food to lose weight and also gain enough energy to exercise.

10. Not sleeping enough

As discussed above, our lifestyle has a huge role to play in our weight loss journey. Lack of sleep can reduce your productivity and energy levels while working out. A poor sleep cycle can make it hard for you to stay motivated. You are encouraged to get at least 7-8 hours of undisturbed sleep daily.

In conclusion, eating less and exercising more is not as easy as you may think. Our bodies are extremely complicated and intricate and so are working on it. A lack of proper or reliable tips can make losing weight harder. It is important to do your research before going ahead with a suggestion. We also encourage you to speak to an expert so you are following the correct way to lose weight.

Top 7 Vegetables To Include In Your Diet To Burn Belly Fat

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Belly fat isn’t just an eyesore and severely impacts our self-image as well as our confidence, moreover, it is harmful for health. Some scientific studies and research have pointed towards belly fat as being an indication of increased risk of diabetes, heart diseases and other complications. A lot of people struggle to lose the pesky fat that refuses to leave our bellies and with our lifestyles becoming more and more sedentary, our waistlines can only be expected to increase. But, getting rid of belly fat isn’t as much about doing crunches every day, as it is about eating healthy. There are some healthy foods that have natural belly fat burning abilities and consuming these foods can help you melt away that fat from your abdomen and achieve your goals naturally. Most of these foods pack a rich range of antioxidants that help boost overall health too. Instead of investing in ’empty’ calories, it is a good time to revamp your diet and think about foods that are not only low in calories but are a bundle of nutrition too.

Vegetables and fruits have a lot of fibre and are full of nutrition like essential minerals and vitamins that may help your body improve metabolism and subsequently burn belly fat. Including these in your diet may help you not just in your weight loss journey, but also to live a long and healthy life. The phrase “abs are made in the kitchen” is not an exaggeration and including these fat-burning veggies in your diet will help you reach your body goals faster. Vegetables are brimming with fibre, which help to fill you up. Since fibre takes a while to digest and hence, prevent you from overeating. Local, seasonal vegetables are also a good source of antioxidants, minerals and vitamins that are essential for a healthy lifestyle.

Here Are Some Of The Best Vegetables That You Can Include In Your Diet To Lose Belly Fat Quickly:

1. Spinach And Other Leafy Greens

Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well. There have been some studies done on the subject of the fat burning capabilities of spinach and the very healthy veggie has come out a winner in this category. Add a little cooked or blanched spinach to your breakfast or lunch to set your body on track for some major fat burn.

2. Mushrooms

Mushrooms are delicious and loved by vegetarians and non-vegetarians, alike. They have even started making appearance as an ingredient in coffees to increase their nutritional value. Mushrooms have been known to promote weight loss and fat burn by regulating the levels of glucose in the blood. Added bonus? They’re rich in protein and can help you increase your metabolism, resulting in fat loss.

3. Cauliflower And Broccoli

Apart from high-quality fibre and a host of health-boosting minerals and vitamins, broccoli contains phytochemicals that help enhance fat loss in the body. The same goes for cauliflower. Apart from being filling, cauliflower helps fight bloating and contains phytonutrient sulforaphane, as well as good amounts of folate and vitamin C.

4. Chillies

A lot of health freaks swear by chilli peppers for burning fat. Recent studies have demonstrated that the heat generated by consumption of chillies helps utilise more calories and essentially oxidises layers of fat in the body. But, if you don’t like the burn of the chilli peppers, all non-hot varieties of the fruit may also do the trick, as they contain ‘capsaicin,’ which is responsible for burning fat.

5. Pumpkin

Low in calories and high in fibre, pumpkin is one of the best vegetables to include in your weight loss diet. Whether you like to blanch it and eat it in salads or add pumpkin powder to your smoothies and vegetable drinks, pumpkin can help you reach your body goals quicker.

6. Carrots

Carrots are one of the best low-calorie vegetables to include in your weight loss diet. Carrots are rich in both soluble and insoluble fibre and, hence, fit the bill perfectly when it comes to healthy weight loss. Blend it with other fruits or vegetables to make a healthy, nutrient-rich fat burn juice, or stir-fry it along with your meat dishes to make this veggie work its magic on you.

7. Beans

Beans are one of the healthiest foods you can consume, but they are specifically great for belly fat loss as they are rich in soluble fibre, which fights inflammation that cause belly fat accumulation. Some studies have linked the consumption of beans to a reduced risk of obesity.

Exercises that the expert recommends to reduce butt fat

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Losing fat from the butt is a common fitness goal. There are many ways a person can achieve this.

1. Sprint for lower-body strength

Running on the treadmill or on solid ground will burn calories, rev up your metabolism and strengthen your quadriceps, calves, glutes, and hamstrings.

How to do it: Run at a high speed on a treadmill or flat ground for 30 seconds, rest for 30 seconds, and repeat. Continue this for at least 10 minutes. You should be running fast enough that you are tired, but not completely exhausted, by the end of each 30-second sprint.

2. Bodyweight Squats

Squats are one of the best exercises to reduce the buttocks. Turn up the intensity on your legs with high-rep bodyweight squats. Do five sets of 20 reps.

How to do it: Stand with your feet shoulder-width apart. Squat down, like you’re sitting down on a chair, bending your knees, and sinking your butt down. Try to keep your torso as upright as possible. Go as low as you can and then stand back up straight.

3. Lunges

The lunge may seem simple, but it’s an effective move for toning up your rear.

How to do it: Start standing with your feet shoulder-width apart. Take a big step forward with one leg. Drop your back knee down until it’s an inch above the ground.

Step up with your back foot so that your feet are together again, and then lunge forward with the other leg. Keep alternating legs until you’ve done 10 lunges on each leg.

4. Stair Climbing

Step away from elevators and escalators! Climb the stairs whenever you can to burn calories and improve fitness. Climbing steps employs more muscles than walking, jogging, or running on a flat surface. Climbing steps involve glutes and provide accurate conditioning of quads and hamstrings too. It is one of the best exercises to reduce butt.

How to do it: You can use a stepping machine in a gym or use stairs even when there is a lift available. Plus you can go for a hike.

Don’t forget to keep a check on what you eat

Nutrition plays an important role in losing fat and a simple method to lose fat is to be in a calorie deficit, which means consuming fewer calories than you are burning. It doesn’t matter how many kilometres you run, how many squats and lunges you do, to lose fat you need to be in a calorie deficit which cannot be achieved without focusing on your nutrition.

The Best Advice You Could Ever Get About Health

5 Big Reasons Why You Should Start Your Day With Regular Workout

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For many people, burning some calories have become the biggest challenge in life which is the easiest way of living a healthy lifestyle. Nobody can spend on buying new clothes just because of the constant raise in weight. It is more challenging to shred those pounds you accumulated on some parts of your body all these years.

With the increasing awareness among the people, fitness has become the foremost priority in everyone’s life. To stay healthy, you will be advised to start your day with regular workout so that you can easily maintain a healthy lifestyle without feeling the burden of too much weight all around your body.

From healthier heart to the perfect bikini body, regular workout is quite effective as it gives visible results to each & everyone devoting approx. an hour every morning to the regular workout.

Kickstarts your Metabolism

Regular workout during the morning hours kick start your metabolism and keeps it elevated for hours. This way, your metabolism will start working increasingly which seems to be very effective for burning more calories. This is quite a convincing reason to try regular workout and get your engine running all day long.

Clears your Mind

It is also shown in a study that regular workouts significantly increasing the mental acuity. Morning exercises clears your mind and put you in a healthy mental state. Your regular day starts with a healthy mind and body destroys your elevated stress level and suppresses the chance of getting upset.

Regulates Appetite

Many people observe that morning exercise regulates their appetite throughout the day. Not only such people eat less as the ideal time devotion diminishes appetite. They always pick the healthier option to curb their craving. Such people discover the ideal meal times with a serious dip in energy levels.

Increases Disciplined Lifestyle

Everyday workout gives you a gratifying feel of realizing that you have done something good for your health. It gives a great deal of motivation and encourages to live this way as your morning can drastically bring a change to your living style. You will feel focused on adopting the healthy lifestyle with this regular practice.

Mental Alertness

Regular workouts will make your mind more alert and active even when you have to take a challenge of the most difficult task of your life. it will be better to deal with the battles you often presented at work. In increases your mental ability to work for four to ten hours after an hour or two exercise.

These major benefits motivate to start your day with regular workout so that you can easily live a healthy and wealthy life.

Nutrition rules to get stronger and build muscle

How Do I Get My Body In Shape?

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Think less: If the act of thinking is lowering your momentum down, stop.

Focus on small tasks that will get you to the gym. Focus on just tying the shoes. Then focus on getting in the car. Minimize your field of view to lower your mental resistance.

Think More: imagine your belly getting fatter. Think about your last unhealthy meal. Imagine that food slowly converting to fat.

Flip it. Envision yourself looking good naked.Envision impressing your partner with your body.

Don’t overthink it: exercise is a simple endeavor at its core. Effort x frequency.

Remember – the first 5 minutes of the workout is usually the hardest.

Workout first thing in the morning before you have time to talk yourself out of it.

Men usually need to do more cardio in addition to lifting. (You won’t lose muscle. Relax. You can do more cardio than you think.)

Women usually need to lift heavier in addition to cardio. (You won’t get too big. Relax. Rarely do women have genes that turn them into Amazon Bodybuilders. Also, men like an athletic look more than you realize.)

Divide and Conquer Fat: When you order a sandwich, eat half. Wait an hour or two. Then eat the other half. Even if it is the same #of calories consumed, eating meals in halves separated by time will rapidly knock a few lbs off your waist. (it tells your body that you have steady nutrition, so the body doesn’t think it needs to store fat.)

Set goals. Track goals. That which gets measured gets done.

Put a scale in your bathroom. Weigh yourself everyday. No exceptions.

Do fun activities to supplement your primary workout.

Go for walks. Do yoga. Go rock climbing. Go horseback riding.

Go play in the pool. Go play with your dogs. Do both.

Financially commit: sign up for a year membership, a personal trainer. Create barriers that will punish laziness.

Learn to daydream during difficult parts of the workout: take your mind to a place that frees you from focus on the physical strain. I learned this from years of swimming.

Show off. Go on Instagram. Post pictures of your progress. Mirror selfie away. Get encouragement. Get the thirst comments. Drink them. You earned them.

Do whatever you have to do to get yourself off the couch, in the gym, and away from the damn refrigerator.

Mental Health and Creativity: A talk with Psychologist Paolo Grampa from Alice Onlus

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As Mental Health Awareness Week falls in May, we decided to create an editorial partnership with the Alice Onlus Association and the psychotherapy psychologist Paolo Grampa.

The goal of this article is to provide information and tips about mental health, to help our community face the struggles that we all encounter in our lives, related to fears, insecurities, and periods of stress.

It’s important to talk and keep the conversations around mental health going, especially in this particularly difficult period. Let us know any comments or feedback you have about this topic in the comments. We’re in this together!

So let’s hear what Psychologist Paolo has to say on this topic:

The quote from the first Director-General of the World Health Organization, Dr Brock Chisholm ‘without mental health there can be no true physical health’ [1], is now widely known. However, although it is relatively simple to understand the meaning of this statement, it is more complex to clearly define what mental health is. I sought help from the Ministry of Health of my country (Italy), which defines mental health as: “the state of emotional and psychological well-being in which the individual can exploit his cognitive or emotional abilities, exercise his function within of society, respond to the daily needs of everyday life, establish satisfying and mature relationships with others, constructively participate in changes in the environment adapt to external conditions and internal conflicts ”

Faced with this definition and in the light of the still current COVID-19 pandemic in progress (with all its implications of social isolation, restriction of personal freedom, economic and social repercussions …), I believe it is easy for each of us to affirm that: in the last year, there have been times when our mental health has faltered, been tested, or suffered severe blows.

Fears, insecurities, and anxieties about work and personal life, difficulties related to the loss of contact with friends and loved ones, forced and prolonged coexistence, numerous losses of all kinds, are just some of the causes of increased anxiety and panic symptoms, moments of strong discomfort, difficulty in controlling anger and aggression and variations in motivation to work.

What can help people cope in this situation?
One of the many resources available to us is certainly creativity. By this term I mean not a single act, linked to an innate gift and of a few. Rather, the result of the complementarity between deduction and intuition, between reason and imagination, between emotion and reflection, between divergent and convergent thinking .

— Creativity is a process accessible to all, which makes it possible to restructure apparently unchangeable situations, which risk turning into quicksand for the mind, in a new and original, unprecedented, and fruitful way. —

Every day, in my work as a psychotherapist, I meet people who, immobilized by different degrees of suffering and discomfort, undertake the challenge of creating something new and good for themselves and their future.

And it is precisely in the moment of meeting, of listening to others and of confrontation, of feeling seen, understood, welcomed but not pitied or reassured with false slogans such as the now-famous “everything will be fine”, that creativity can be restarted.

The different perspectives provided by the gaze of the other, the firm but sweetly weaning attitude, and the perspective of a balanced assumption of responsibility are the founding ingredients of a good process of creativity.

So welcome creativity, not just the one aimed at the production of goods, advertising, merch, and items that can be monetized. Make way for creativity as a human resource that allows us to once again raise our gaze towards a future that can be imaginable and dreamable again.

Insight: Fear of the Future

We asked the community what was the greatest difficulty/fear encountered during this period and the answer was, “fear of the future.”

So how can we overcome this fear when we feel blocked; when we fail to make a decision or the weight of what will happen seems to be too difficult to bear?

Let’s hear what Psychologist Paolo Grampa suggests:

— The most powerful weapon we have at our disposal is relationships; to face our fears, anxieties, and insecurities, it is good not to be alone. Affection and good relationships with which to share our thoughts allow us to deflate our fears, making us feel less alone.

— We must remember that fear is a basic emotion for humans. Therefore it has a precious value: it allows us to proceed with caution. We can educate ourselves, therefore, to transform fear into something that makes us be careful and thoughtful instead of blocking ourselves.

— Being afraid must become the stimulus to consider new paths and different perspectives.

And you? How are you experiencing this period? Do you have any strategies to regain personal peace and balance?
Write us in the comments and we will answer you with the support from the Psychologist.

What is the Alice Onlus Association?

Alice is a non-profit association in Milan made up of psychologists and psychotherapists with many years of experience in the field of developmental age, adolescence, parenting, school psychology, and DCA (eating disorders). Since 2012, it has also been at the forefront of primary prevention of femicide thanks to the “RispettaMI” project. It collaborates throughout the Lombardy region with private citizens, schools of all levels, extracurricular educational agencies, associations, and public institutions, creating network realities and promoting the development of synergies.

 

[1] World Medical Association. Dichiarazione di Helsinki. Principi etici per la ricerca biomedica che coinvolge gli esseri umani. Evidence 2013.
[2] http://www.salute.gov.it
[3] Brooks SK, Webster RK, Smith LE, Woodland L, Wessely S, Greenberg N, Rubin GJ. (2020). The psychological impact of quarantine and how to reduce it: rapid review of the evidence. Lancet.
[4] Biasion, I (2017). Il cervello e la creatività: le basi neurali e molecolari del processo creativo. State of Mind.

Safety Tips for Yoga Beginners

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Trying to force yourself into a yoga posture your body is not ready for, or not flexible enough for, could prove disastrous. Yoga is meant to be a nurturing form of exercise, not a rigid imitation of poses. You can stretch and strengthen your body without having to touch your nose to your knees, or your feet to your head.

 

Popular Links Following are suggested ways to help you in your yoga practice:

Style – Practice gentle forms of yoga, such as Kripalu, Viniyoga, or Integral Yoga. Bikram, Ashtanga and Power Yoga are generally too vigorous for beginners and inflexible people.

Your Instructor – Find an instructor who is experienced, certified and cares about your physical imitations. He or she can modify the pace or perhaps offer alternative poses to meet your specific needs. In addition, never let an instructor try to force your body into any pose. Practice the “hands off” approach!

Warm Up – Get in ten minutes of warming up with easy movements to increase circulation, lubricate joins and ready your body to stretch. You want the poses to progress from simple to more difficult.

Poses to Avoid – The plow, full shoulder stand, headstand and full lotus. These poses can place tremendous strain on joints and disks.

 

Protect Your Back – Keep your knees slightly bent and hinge from your hips when you bend forward from any standing position. For arching backwards, concentrate on opening the front of the body by lengthening from the navel to the sternum. Be careful not to over-arch your lower back, as this will compress the lumbar disks.

Protect Your Knees – Never lock your knees when in a standing posture. If you feel any strain while doing sitting or kneeling postures, place a cushion or folded blanket under your bottom.

Your Neck – Be sure you keep your neck in alignment with the rest of your spine at all times, especially when arching backwards. Be careful not to allow your neck to drop back or down.

Enjoy your yoga practice and you are sure to reap the rewards. You will know when you are ready to take it a step further, or perhaps you will be happy right where you are at. Let your body be your guide. Get to know it and its injury-prone areas and back off from any movements that causes pain or cramping. And above all, never compare yourself to others!

Yoga For Pregnant Women

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Pregnancy is a physical as well as mental experience. Women often becomes hyper aware of all the changes their bodies are going through. Yoga allows pregnant women to adapt to these changes more gracefully and to feel proud and a sense of appreciation for their bodies. Yoga exercises can increase flexibility, strength, circulation and balance. Many pregnant women find that regular yoga exercises help to reduce swelling, back and leg pain, and insomnia.

 

However, Yoga must be practised very carefully among pregnant women, as improper exercises will bring negative effect on both moms and babies. Here are some tips for pre-natal pregnancy Yoga practise:

1. The general yoga exercises are recommended for the first 2 months. You must consult your doctor and find very experienced Yoga teachers. With proper guidance, you can practice some yoga right into labor. If you new to yoga then you should start slowly.

2. Breathing exercises are beneficial if done twice a day. The breathing exercises provide more oxygen and energy both to the mother and the child.

3. Some yoga poses that can help a pregnant women dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Pregnant women should pay attention not to overstretch the body – the ligaments around the joints become loose and soft during pregnancy. The abdomen should stay relaxed at all times. Difficult and poses that put pressure on the abdomen and other should NOT be done during advance stages of Pregnancy. No any kind of pain or nausea should be felt during and/or after yoga. If this happens, you should stop yoga practise and contact your GP.

 

4. When carrying out standing poses with your heels to the wall or use a chair for support to avoid losing your balance and risking injury to both you and your baby.

5. Deep relaxation is crucial to give rest to body and mind, and you will benefit more from a good sleep. Deep relaxation helps the nerve system change from sympathetic to parasympathetic activity. Parasympathetic activity is associated with the restorative processes of the body, which is needed both by the pregnant woman and the child.

We also strongly recommend regular morning and evening walks. Yoga is very individual.

Nude Yoga – What You Should Know About Naked Yoga

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Yoga and meditation are popular since ancient times. Contrary to common belief, yoga is not just a set of different poses; it is a complete set of self discipline. Not only does it keeps you physically fit but also uplifts you spiritually. Yoga in literal terms means “union” i. e union of human soul with God. Asana (postures) are a way to keep your mind and body in perfect condition which helps you connect with the God.

Nude Yoga

This is a self explanatory term. Nude yoga simply means performing yogic Asansas without wearing any clothes. The postures (asana) are not any different from normal yogic postures. However the person performing naked yoga must be comfortable with this form of exercise.

Practice of this form of exercise started in 1960s. With the popularity of this form of yoga, many people started joining naked yoga classes. Aaron Star became an underground sensation when his Hot Nude Yoga that hit the market in 2001. Unintentionally Naked yoga is often associated with gay communities but it has nothing to do with gays

Motivating Force behind Naked Yoga

Naked Yoga is for those who want to break society’s norms. They want to explore their freedom by going without clothes. Moreover they accept the imperfections of their body and they do are not ashamed of it. Unlike other cultural changes, nude yoga took a long time before becoming popular.

Naked Yoga and Sex

There is a lot of difference between nude yoga and sexuality. The purpose of this form of yoga is to go beyond the perceived boundaries of the society. Gaining physical and mental fitness by performing asana in completely natural state is a new experience for naked yoga practitioner. It promotes a sense of openness among the participants and helps them accept the physical imperfections instead of hiding them.

Naked Yoga Etiquettes

As it is an uncommon form of yoga, there are a few etiquettes that must be adhered to:

• Do not hesitate in removing clothes if you have joined nude yoga class
• It is impolite to stare at your classmates. You must be comfortable while making others comfortable
• This is not easy. In fact it is somewhat tougher than normal yogic practice and meditation.
• Understand the difference between nudity and sexuality. This form of yogic practice has nothing to do with sexuality. You must not hesitate in asking questions.
• Do not forget to bring your own mat and towel.

Facts One Need to Know About International Yoga Day

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It is a day of reckoning for the Indian-origin breath exercise Yoga. After careful deliberation, the Indian government could convince the international body United Nations to celebrate the beautiful yogic exercise to establish a state of sound health in people. According to the World Health Organization (WHO) definition, the state of sound health can be achieved only when there is a constructive balance between body and mind. The premises of yoga begin from there. Through a series of breathing and physical exercise, it brings harmony between the mind and the body. It does not matter whether a yogi is from a different faith or not. What matters is how these exercises are done by that person.

Growing Popularity

Ever since the beginning of the 1980s, people from India have taken the principles of yoga to different countries and demonstrated to people living there. Over 30+ years, there has been a steady growth in the number of people who practice yoga at home and in the workplace. Many masters of this primordial exercise have customized the principles of yoga to meet the requirements of people in different countries. While transforming the basic tenets of yoga exercise to meet the needs of the customers, these masters have kept the cultural sensitivities in mind. These masters have been hugely responsible for the growing popularity of this exercise that aims to restore the healthy balance between body and mind. Other countries of the world have slowly begun to acknowledge the positive effects of body-mind exercise. Even the most conservative countries from the Gulf region have begun to embrace the body-mind exercise to reap its health benefits. This is especially true of countries like Iran and Saudi Arabia.

Designation of International Yoga Day

Immediately after coming to power, the Indian government under the leadership of Narendra Modi took steps to elicit the views of other countries about Yoga. Over 3 months, the government took the feedback about the popularity of this ancient exercise. Armed with the huge volume of data, Narendra Modi addressed the United Nations General Assembly and requested the world countries to support the Indian government’s initiative to spread the message of yoga as an exercise to more countries. He told that the more than 6000-year-old Indian body-mind exercise can be used as a holistic medicine in a stricter sense. He showed the member countries the statistics of the positive change this exercise brings in the lives of people after adopting it. The member countries hurdled over it and gave their nod for designating a day for Yoga internationally. Henceforth, the world body ratified an agreement to designate June 21 as the International Yoga Day.

First International Yoga Day

On June 21, 2015, India joined the growing number of world countries to take an oath to further the cause of yoga for the establishment of a world where there are lesser health issues. On that day, the Government of India unraveled a website dedicated to the cause of yoga. It is maintained by the Ministry of External Affairs, Government of India. On this day, various yoga instructors world over conduct classes, seminars, and practical sessions on a yearly basis for the benefit of the general public. This is done free of cost so that people get a glimpse of yoga. In India, people are organizing a large yoga exercise on a grand scale so that people from all walks of life can drop in and participate in it. The followers of Ram Dev also organize big events to conduct yoga exercises for the benefit of people on this day every year. Other spiritual gurus also do their part on this day to spread the awareness of yoga in our country.

 

Here’s a Quick Way to Learn the Basic Principles of Yoga

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Yoga is a method of exercise that can be practiced by anyone. The basic principle of yoga is to use the body in a way that is free from tension and stress. It is also a healthy form of exercise.

Yoga involves three major areas of focus, the mind, the body, and the spirit. We can apply all three to our lives and achieve great health and well-being.

Yoga will focus on the mind, as it is the area of the body where concentration and mental preparation are required to perform a physical practice. The mind needs to be centered on the physical body, or the practice will not go according to plan. Meditation can focus the mind on what you are doing. It will help bring your focus to that area of the body that you want to concentrate on.

By meditating, you can open your mind to the world outside yourself. It allows you to focus on what is useful for you. It helps prepare the mind for work or play. It is very helpful when you are stressed and may be ready to cry.

The next part of yoga is to perform physical practice. The practice is going to bring the focus to the various body parts of the body. Some yoga practices include the balancing of the body as well as balancing the spine. The focus is on the strength of the different areas of the body. This strength can be used for the well-being of the person.

The focus on the different body parts allows the mind to have time to calm down and be able to focus on a single part of the body, which can be a mental problem or simply relaxes the body. If the body feels tense, it can release the tension through the various body parts.

Through these steps, the mind can be relaxed enough to concentrate on other things. The body will then feel free to do what it wants, such as using your hands to roll a ball back and forth.

Most people experience stiffness in their bodies as they age. A practice such as yoga can help avoid stiffness and improve mobility.

The third aspect of yoga practice is the focus on the spirit. The mental focus and the spiritual aspects of yoga can both bring peace of mind and comfort to the person.

Through the spiritual side of yoga practice, the focus is on maintaining balance and harmony with the natural world. Through the breathing, the breathing, and meditation, the focus can be focused on calmness and contemplation.

Nature can bring us closer to God. Nature can give us clarity and insight. Through yoga, the focus can be on peace, tranquility, and a calm mind.

Finding Ways to Relieve Stress Through Yoga

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Yoga is a great way to relieve stress and improve overall physical and mental health. Here are some ways to use yoga to relieve stress:

  1. Practice deep breathing: Start your yoga practice with deep breathing exercises, such as pranayama, to help calm your mind and relax your body.
  2. Incorporate gentle yoga poses: Gentle yoga poses such as child’s pose, seated forward bend, and legs up the wall can help release tension and calm your mind.
  3. Practice yoga regularly: Incorporate yoga into your daily routine to build a consistent practice and help manage stress over time.
  4. Try different types of yoga: There are many different types of yoga, such as Hatha, Vinyasa, and Restorative, each with their own benefits. Try different types to find what works best for you.
  5. Use props: Yoga props such as blocks, straps, and bolsters can help support your body and make poses more accessible and comfortable.
  6. Practice mindfulness: Incorporate mindfulness practices into your yoga practice, such as focusing on the present moment, to help quiet your mind and reduce stress.
  7. Join a yoga class: Joining a yoga class can provide support, motivation, and guidance in your yoga practice.

Remember to listen to your body and modify poses as needed to ensure your practice is safe and comfortable. Always consult your healthcare provider before beginning any new exercise program, especially if you have any health conditions or injuries.

Yoga: Excellent Exercise to Get Several Health Benefits

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Yoga is considered as a best remedy to various diseases. It is an ancient science which comprises of various pranayama and asana. These yoga mudras are basically the exercises that provide flexibility to the body. Doing these exercises on a regular basis helps in upgrading the health standards.

The drastic change in the lifestyle has given birth to various diseases like diabetes, blood pressure, stress, etc. These diseases are ruining the life of millions of people. Yoga harbors various asana and pranayama that can easily control and cure these diseases.

The philosophy of yoga is very simple. It states that proper balance between mind and soul is essential in getting perfect health standards. This balance can be achieved by performing yoga poses. These postures help a lot in achieving proper balance among different elements of life.

What we practice is actually hatha yoga. It is that branch of yoga, which deals with the exercises that provide strength to nerves, muscles and bones. The main working principle behind this is that doing yoga asana provides flexibility and stretching to the body. This reduces the negative work force of the body and also improves blood flow through the nerves. This improved blood flow eventually results in providing essential nourishment to the body tissues. Thus providing strength to the nerves, muscles and bones.

One very popular yoga pose is Bow Pose or Dhanushasana. It is very effective in providing strength to the spinal cord and back portion. The people suffering from back pain should perform this asana in order to get relief from pain. In this, the aspirants have to lie prone and have to bend in the form of the bow. The effect of this is that it provides flexibility and improves blood circulation. This eventually provides full strength to the bones, muscles and nerves.

There are several other poses that are very useful in providing strength to the muscles and bones. These poses when practiced on a regular basis help a lot in improving the health standards.

But to gain maximum benefits, it is mandatory to do yoga asana in a proper manner. So, learning asana and pranayama is essential in order to achieve maximum level of fitness. There are several yoga schools that are offering yoga classes. In these classes, the yoga experts provide comprehensive information about yoga. They also provide information on how to do yoga pranayama and asana.

The yoga aspirants should first join the yoga classes in order to learn pranayama and asana. These classes certainly help in infusing the knowledge about yoga in the aspirants.

Five Most Common Mistakes Yoga Practitioners Make and How to Avoid Them

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Yoga has become a popular exercise these days. More and more people are switching to Yoga to enhance their physical, emotional and psychological wellness. June 21st is now celebrated as International Yoga Day. Rishikesh, The yoga capital of the world, attracts people from all over the world seeking solace and peace from their busy and hectic lives. There are several yoga schools teaching yoga to students all over India, especially in Rishikesh. Despite its popularity, there are several mistakes that people commit while learning Yoga.

We list down 5 top mistakes that yoga practitioners make –

1. Becoming too Excited

Generally, people become too excited while learning Yoga, but their enthusiasm wanes with time. There is nothing wrong in becoming excited per se; however, too much excitement might become a roadblock in your yoga journey. Having realistic expectations and setting realistic goals help to avoid disappointment later on. Having realistic goals will help you plan your journey properly and achieve success in the longer run.

2. Setting Unrealistic Expectations

Most often people set unrealistic expectations and hence, face disappointment later. They become overexcited and hence set over-ambitious targets. You must always set realistic goals that you can easily achieve without any major problems. Due to unmet expectations, a lot of people give up too early and never achieve the desired results.

3. Learning through self-help Books

Learning yoga is a serious business. You can’t learn Yoga on your own, and hence, need a qualified expert. Many people try to learn Yoga through self-help books and think that they can master all the techniques from books. But they don’t achieve the desired results. Yoga should only be learnt from experts and qualified Yoga practitioners.

4. Becoming Complacent

Most often people become too complacent and never try to go beyond their own limits. They become satisfied with the little results they get initially and never try to achieve optimum results. Hence, you must always set realistic and ambitious goals, and never become satisfied with little results.

5. Irregular Practice

Many people cite the lack of time for not practising yoga regularly. They either quit their yoga practice or don’t practice on a regular basis. To get the desired results, you must always follow a disciplined schedule and practice Yoga on a daily basis. This requires patience, discipline and sincerity.

Advanced Yoga Asanas and Their Benefits

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Practicing advanced yoga poses requires more energy, power and elasticity of the body than it does for simple and intermediate poses. If you have mastered basic balances, bends, twists, stretches and inversions then you are ready for advanced yoga postures. The Crow, Crane and Peacock poses can be practiced after some strength of the arms is attained. Crow pose invigorates the body, centralizes energy of the mind and brings an absolute calm and strength. Crane pose makes you self-sufficient and powerful inside. Peacock position benefits the digestive organs as the blood is concentrated towards them and their condition becomes better. The exercise is a good treatment for obesity, piles and constipation. Flying Crow and Firefly asanas too work out the arms.

Once your legs are strengthened you can take the Monkey pose. It is good for stretching the hamstrings and groin. Pigeon posture is practiced standing. It widens the pelvic area, stimulates liquidity and fluidity of the body. King Dancer asana is also performed standing. It enhances the body’s balance, makes legs strong and gives a stretch to the back. Before a standing asana allow yourself a few moments to ‘center’ by standing with your feet apart, palms placed in prayer position in front of the heart. Then inhale through your nose and exhale out the mouth. This will enable the muscles to relax and adopt a pose easily. Centering also helps you develop poise and focus.

Being a yoga student, you will achieve a well balanced and coordinated body after regular practice. This will help you with advanced asanas and also in your day-to day- life; reaching for or lifting heavy things or moving in a crowded place without causing any harm to your body. Reverse pose requires steadiness. It maintains youth and vitality of your body and prevents premature aging from taking place. Its effects manifest in fresh and wrinkle-free skin. This exercise is also good for the working of the thyroid gland. Headstand, commonly known as the king of asanas brings many rewards. It cures nervousness, anxiety, insomnia, even fear and boredom. It improves the circulation of blood and stimulates organs and glands. Memory is helped by it. Generally, physical and mental health is restored by this asana.

Wheel pose is a challenging advanced posture that requires and builds up elasticity of the upper back, arms and shoulders. It makes the torso powerful. It also acts as a tonic for the whole body especially the cardiovascular system. Initially if you have difficulty in performing the pose, you can try its Bridge variation. With this adapted posture you will stretch your spinal column and ease the tautness felt in the upper back and shoulders. Once the body becomes supple, you can experiment Wheel pose and increase its duration and the number of times you practice it. Camel pose is also recommended later in your yoga routine. This is also a great exercise for elongation of the spine, shoulders, arms and muscles of the back. Always remember not to overdo and exhaust yourself, pain is an indication to stop.

Know How Yoga Can Amazingly Improve Your Sexual Life

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The benefits of Yoga are a no brainer. They range from improving the mind-body connection, weight loss or gain, improving body posture, stretching muscles, relaxing your senses and inculcating positive mindset. Furthermore, there is one more surprising benefit which comes in the form of a boost to your sexual life. Yes, you read that right! Apart from being an ancient art of keeping your body balanced, Yoga helps you with a mind-blowing sex too.

After all, yoga is all about gaining energies and thus it pumps up the sex desire in you.

Let’s discover the Yoga’s deeper relation with sex drive:

Yoga and sex have quite a good relation, even if that is not a much talked about topic. Yoga helps increase blood flow to the genital area and leaves a direct impact on your sex drive. According to Ekhart Yoga, the Yoga practice helps get rid of body toxins which hinder your sex performance.

Moreover, the diet you follow pertaining to the practice of yoga also helps you gain a better sex life with your partner.

Body Flexibility

If you do regular Yoga, you might know that every Yoga asana targets one or multiple of your muscles. Few Yoga asanas even require all of your muscles to stretch and move.The stretching helps you to enhance the flexibility of your body. So, more flexible your body is, the more you can perform between the sheets.

There is no denial; sex is all about experimenting new moves and yoga gives you enough thrust to try all of them.

Improved Satisfaction

Have you heard about kegal exercise? These are the exercises solely meant for genital area and the standing Yoga asana even give the benefits of kegal exercise, apart from stretching your whole body. Consequently, it results in giving you much stronger orgasms. So that’s one of the many incentives you come across.

Gets pelvis in action

Yoga not only renders the benefits of kegal exercise but also strengthens your pelvic muscles. The pelvic muscles help in making the sex more vigorous. There are various Yoga exercises that work to make your pelvic floor tight and strong. Consequently, it helps women in getting great orgasm.

Increases the blood flow

Yoga increases the blood flow in your veins and organs of your body. And this blood flow increase revives your lost desire for sex.

The rise in blood flow rejuvenates your body from within giving you a glowing skin and healthy mind. So, go for Yoga and let your sex drive shoot up.

Smarter Sex Positions

Did you know that certain yogic poses can double up as splendid sex positions that can help deeper penetration and make up for the missing wow factor in your sexual life? Certain sex positions such as standing straddle forward bend, three legged dog pose, bridge pose, and more are classic examples of body positions that are popular during yoga practice.

Focused Sex

Imagine a picture: you are in the middle of making love with your partner, indulging in an amazing sex session, and suddenly a thought of an incomplete business deal hits you. Does this sound familiar? If yes, then Yoga is the key for you.

Yoga meditation increases your concentration during the sex by curbing any ruminating thought kill your sex drive in the moment. As we all know Yoga makes you calmer and removes any unnecessary distractions housed in your mind, which in turn helps you get maximum pleasure and improves the sexual connection with your partner. So, all in all Yoga helps you achieve the big O in a more pleasurable and focused manner.

Body Acceptance

The benefits of Yoga go beyond body and reach your mental status. It is found that people who practice regular Yoga are more accepting towards their natural flaws than people who do not.

Yoga teaches us to break the body stereotypes. It makes you feel beautiful with whatever assets you have.

Yoga makes you love your body the way it is and this is one of the pertinent factors which makes the sex more loving and fulfilling. After all, how can you make love with your partner if you do not love your own self?

Simply put, the Yoga is the best way to become self-aware and feel sexy just the way you are.

Sexual Mindfulness

Often people think sex is just about physical intimacy, but that’s not true. A true sex is the one which connects your mind and soul with your partner and Yoga helps accomplish this purpose.

The yoga practice fills you with all the positive energies. It makes you broad minded and more sensitive towards your body sensations and feelings. Sexual mindfulness is necessary to learn the true meaning of sex.

Yoga’s benefits are vast in numbers, and can only be understood once you actually begin practicing it. So, wait no more, hit the mat and look forward to a peaceful mind and blissful sexual life.