Yoga Poses That Make You Better in Bed


Downward Dog 

downward dog

Downward dog is one of the hottest yoga poses of all. It gets you in the mood for love by boosting blood flow and warming your body. You’ll feel invigorated, yet focused on the moment. On top of that it also provides increased flexibility and releases tension. What more could you ask for from a sexy yoga pose?

Eagle 

Eagle

The eagle yoga pose is sexy enough to have made it into the ‘Kama Sutra.’ It involves legs and arms being wrapped around each other. This not only looks hot — it also causes a rush of blood to the pelvic area when you unwind!

Plow 

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The plow pose might be just what you need to kick your libido up a notch. That’s because it revs up blood flow to the brain. This has the effect of renewing your energy and awakening your senses. You’ll feel rejuvenated and ready to go! And if that’s not enough, even the sight of your hips above your body may have an aphrodisiac effect all on its own.

Cobra 

cobra

The cobra is a heart opening yoga pose. It heightens intimacy. And it also provides a boost of energy to help get things sizzling in the bedroom!

Goddess 

Goddess

The goddess is a strong and sexy pose that will help you find your inner goddess. You’ll feel confident in your powers. You’ll be relaxed, in tune with the moment, and ready for adventure!

Shoulder Stand 

Shoulder Stand

Get upside down to get better in bed! The shoulder stand is a revitalizing yoga position that increases blood flow throughout your body. It will calm your mind while renewing your energy

Wide-Legged Straddle 

Wide-Legged Straddle

The sexy wide-legged straddle enhances your sex life by intensifying arousal. This yoga pose increases circulation to the pelvic region. And all that extra blood flow heightens every sensation.

Plank 

Plank

Need a bedroom confidence booster? Try practicing the plank pose! It will tone your body all over. And that will leave you looking and feeling hot!

Cobbler 

Cobbler

The cobbler is a hip stretching yoga pose that improves flexibility. It’s great for easing any tension or fatigue that could be interfering with your love life. And it also spices things up by boosting blood flow throughout the pelvic region.

Pigeon 

Pigeon

Feeling flexible? The pigeon pose will make you even more so! It’s also great for deep relaxation and releasing built up tension in the hips.

Lizard 

Lizard

The lizard is a hot yoga pose that will soothe your mind and open your hips. You’ll be able to focus on sexy opportunities in the present instead of being preoccupied by a million other thoughts racing around your head!

Cat Cow

Cat Cow 

The cat cow yoga pose is a perfect playful stretch to awaken your senses. This pose relaxes while also increasing blood flow and sensation. It works in a similar way to Kegel exercises — by strengthening the pelvic floor muscles.

Bridge 

Bridge

Feel your worries melt away as you ease into the bridge yoga pose. This pose will stretch out your hips and release any tension. It also gives a workout to your pelvic floor muscles to heat up your love life.

Fish 

Fish

Let go of any tension by relaxing into the fish yoga pose. Open yourself up to possibilities. Feel sensual and free!

Savasana 

Savasana

The savasana pose is possibly the most relaxing yoga pose of all. Give into its deep release. Allow yourself to be at one with your body, and in control of your desires!

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Surya Namaskara #Yoga #Meditation


India is known for its unity and diversity in culture, language, traditions and all else. But one thing that has remained constant throughout the centuries is yoga. The age old practice of yoga has been passed on from generation to generation and is still going as strong as it was a thousand years ago.

Yoga is known for its holistic healing properties. Be it physical fitness or mental wellness, yoga heals you all over.

One of the most iconic exercise series of the yoga is the Surya Namaskara set of exercises. This particular set of twelve exercises is said to be the only workout required to keep you fit and healthy.

There are two ways a set of Surya Namaskaras can be performed. One is by focusing on breathing and doing the set slowly and gracefully, and the other is by performing the set fast, one breath one exercise. The slower version relaxes your limbs and calms your mind down. The slower stretches tone your muscles making your body trimmer. The faster version is an excellent way to burn all those calories. The faster version acts as good as a cardio workout and helps you lose that flab.

The recommended number of repetitions for the Surya Namaskaras is Twelve. This means that you should do the set of twelve exercises for twelve times in order for it to show its full potential.

In this article, I will take you through the set of twelve exercises together known as the Surya Namaskaras.

1. The Namaskara Mudra

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The Surya Namaskaras are started with a little prayer to the Sun for being our energy. Each set of repetitions has its own little mantra.

  1. Om Mitraya Namah.
  2. Om Ravaye Namah.
  3. Om Suryaya Namah.
  4. Om Bhanave Namah.
  5. Om Khagaya Namah.
  6. Om Poosne Namah.
  7. Om Hiranyagarbhaya Namah.
  8. Om Marichaya Namah.
  9. Om Adityaya Namah.
  10. Om Savitre Namah.
  11. Om Arkaya Namah.
  12. Om Bhaskaraya Namah.

Chanting the little mantra before each set will energise our body for the twelve exercises that we are about to do.

2. The Ardha Chakra Asana

Ardha-Chakra-Asana

As the name states, this asana is a half-moon shaped asana. We bend backwards with our hands stretched overhead. Breathe in slowly while reaching this position. Do not over exert yourself. Bend only so much that you are comfortable with.

Breathing is very important. Take a slow deep breath IN for this asana.

3. Paada Hastha Asana

Paada-Hastha-Asana

Paada means foot. Hastha means hand. In this asana, we bend forwards touching our feet with our hands. Breathe out while bending forwards. Again, do not over bend yourself down. If you cannot touch your feet in the beginning, do not worry. Slowly, with regular practice, you will start bending more.

Breathing out is very important here. Release your breath as you bend forward.

4. Ashwa Sanchalana Asana

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Ashwa means horse. In this posture, we take up the form of a reigned horse. This posture requires us to breathe in. From the Paada Hastha asana, move your right leg backwards, keeping the left leg as it is. Place your hands on either side of your left leg and look up while breathing in.

Breathing in while doing this posture is important.

5. Parvata Asana

Parvata-Asana1

Parvata means mountain. In this asana, we take up the posture of a mountain. From the Ashwa Sanchalana asana. Bring your left leg backwards to join your right leg and lift up the central part of your body to come to a mountain pose. Breathe out for this posture.

Make sure that both your feet are firmly on the ground. The heels of your feet should not lift up. If you find that your heels are lifting up, shift your hands closer to your feet. With regular practice, you will find that your heels will no longer lift up. Breathe OUT during this posture.

6. Ashta Anga Namaskara

Ashta-Anga-Namaskara

Ashta means eight. Anga means limbs. In this posture, we are saluting the sun god with eight limbs.

From the Parvata asana, go down onto the floor such that your feet, knees, stomach, chest, palms, chin, nose and forehead touch the ground. These form the eight limbs that we salute the sun god with. Make sure your bottom does not touch the floor. Keep your mid-section raised.

Breathe in while you are entering this posture.

7. Bhujanga Asana

Bhujanga-Asana

Bhujanga in Sanskrit means snake. This posture resembles the snake when it is ready to strike.

From the Ashta Anga Namaskara, relax your legs onto the ground, lower your mid-section and raise your torso off the ground keeping your hands flat on the ground.

Breathe IN while entering the cobra pose.

8. Parvata Asana

Parvata-Asana

Again, we go back to the Parvata asana from the Bhujanga asana. Lift up your mid-section while keeping your feet and palms where they are and breathe out to enter into the Parvata asana.

9. Ashwa Sanchalana asana

Ashwa-Sanchalana-Asana

We go back to the horse posture  from the Parvata asana. This time bring your right foot forward leaving the left foot behind. In the first Ashwa Sanchalana asana, we had the left foot forward. Now we do the Ashwa Sanchalana asana with the opposite foot.

Breathe IN while entering this pose.

10. Paada Hastha asana

Paada-Hastha-asana1

Bring your left foot to join your right foot forward. Leave your hands where they are and lift up to enter into the Paada Hastha asana

Make sure to breathe OUT for this asana.

11. Ardha Chakra Asana

Ardha-Chakra-Asana1

Lift your hands upwards and bend backwards to enter into Ardha chakra asana. Breathe IN while entering this posture.

12. Namaskara Mudra

Namaskara-Mudra

Release your breath, relax your breath and come back to the Namaskara mudra.

This completes one repetition of the Surya Namaskaras. It is advised to perform twelve repetitions of the above set of  exercises for maximum benefit.

It is said that we do not require any other kind of exercises if we do the Surya Namaskaras every day. Celebrities swear by this wondrous exercise to stay fit and healthy. It is rumoured that Kareena Kapoor repeats the Surya Namaskaras 120 times every day. No wonder she is so fit.

We can speed up the exercise according to our breathing style. Based upon personal experience, I suggest doing six cycles with a slow breathe-in breathe-out technique and the rest six cycles doing one asana per breath.

The Surya Namaskaras are a holistic cycle of exercises keeping us healthy wealthy and wise.          

28 Reasons to Start Meditating #YOGA #STRESS #PEACE



#1 Forgive And Let Go

Forgive

There are multiple guided meditations for forgiveness available, and learning how to forgive and let go has become a desired quality for many people. It is often believed that peace cannot be achieved without forgiveness, both of ourselves and others, and therefore meditation’s benefits can extend to the entire world. That is, if we choose to let it, of course!

#2 Discover Your Purpose

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Meditation allows for quiet contemplation and the ability to deepen your awareness of yourself and your most subtle thoughts. So through meditation, you are more than likely to ‘tap into’ that special something that you feel is your true purpose in life. Amazing!

It’s a question that we often ponder from time to time – what is my purpose in life, and how do I find it? Well the answer is simple.

#3 Assists In Quitting Smoking

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Yep – meditation can even help you to quit smoking! Often people who are addicted to smoking feel the need to pop a cigarette in their mouth as soon as they begin to feel stressed. Meditation not only allows you to handle this stress naturally, but it also helps you to focus and carry out your goals more easily. Meditation can certainly get you into the right frame of mind to be able to quit smoking for good!

#4 Increased Job Satisfaction

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Some quiet reflection each day can help you to realize that hey, maybe your job isn’t as bad as you thought! You might think, how can meditation help you to like your job more? But the answer is really quite simple! Meditating increases our ability to handle everyday stress, and it also helps us to focus on the little things in life that we often overlook.

#5 Meditation = Sweat Less

facial-sweating

Perhaps the main reason that meditation makes you sweat less is due to the fact that it relaxes your body and cools it down. When we get very stressed out we tend to tense our whole bodies, exerting much more energy than we need to. When we are tense and over-active, our bodily functions go into overdrive and our body temperature rises, which causes us to sweat.

#6 Relief From Asthma

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It has been suggested that a type of meditation based on yoga principals can help lessen the severity of the symptoms of an asthma attack and have been found to even decrease the frequency of these attacks in people who practiced meditation continuously on a regular basis!

Asthma attacks in many people are brought on by stress and tension and the severity of the attack is often increased by fear and panic of the attack itself. Meditation helps ease this stress and tension.

#7 Can Help Infertility

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Is there anything that meditation can’t do? The practice has also been used for many years now in order to assist women who are finding it difficult to fall pregnant. It has shown promising results, as it is believed that the stresses of infertility can interfere with the release of hormones that regulate ovulation.

#8 Meditate To Drive Better!

Young Woman Driving Convertible

You heard us correctly – meditation can improve one’s driving ability! This is because the practice of meditation makes you a calmer person, and as a result, you are able to handle aggravations on the road easier. You also learn vital skills in focusing on the task at hand and avoiding distractions.

#9 Overcome Addiction

addiction

Some people suffer from an addiction to drugs, pills and pain killers, but the truth is that meditating has shown proven benefits and results when it comes to breaking the habit. The physical discomfort, pain and illness along with emotional and mental suffering from undergoing rehabilitation can last weeks or months. Guided meditation and positive affirmations are an important part of giving up drugs as it aims to improve confidence and reprogram thought patterns.

 

#10 Rose-Tinted Glasses

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Meditation allows us to become more objective, and as a result, we are able to analyze ourselves truthfully. Off come the rose-tinted glasses that make us see ourselves as perfect, and instead, we begin to understand and work out how to build upon, or diminish, our true flaws.

If you’ve never meditated before, it can be opening to see what your mind looks like from the inside. Many people go through their whole lives without challenging the way they think or viewing themselves objectively; you can really effect change in your life when you take a moment to think about it.

#11 Time To Slow Down

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In this modern age, it seems as though life is going a little too fast, and many struggle to simply enjoy the present moment. Meditation can help you do this, as it forces you to slow down, find some peace and quiet, and just focus on the ‘now’! Mindfulness meditation is particularly good for this, as it encourages people to quietly take in their surroundings in the present moment.

#12 Migraines Be Gone!

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More and more people are suffering from migraines and headaches each year, but the good news is that meditation can stop all of that! One small study of people with migraines found that spiritual meditation reduced headache frequency and improved pain tolerance more than muscle relaxation. Researchers at Johns Hopkins School of Medicine are testing whether an ancient Indian meditation technique can reduce both migraine frequency and severity.

#13 Better Than Morphine!

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We found this research particularly surprising! Did you know that meditation is more effective at reducing pain than morphine is? Wake Forest Baptist University found that meditation could reduce pain intensity by 40 percent and pain unpleasantness by 57 percent. Morphine and other pain-relieving drugs typically show a pain reduction of only 25 percent.

#14 Secret To Living Longer?

antiaging

Meditation can also help to stop the aging process! Research done by the University of California, Davis’ Shamatha Project has shown that meditators have significantly higher telomerase activity than non-meditators. Telomerase is the enzyme that helps build telomeres, and greater telomerase activity can possibly translate into stronger and longer telomeres, which can give us the ability to live longer!

#15 Lowers Blood Pressure

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In 2008 60 patients who were suffering from high blood pressure were asked to try a meditation program for three months. An amazing 40 of the 60 patients showed significant drops in their blood pressure levels simply from meditating – no medication was used whatsoever! This is because relaxation creates nitric oxide, which opens up your blood vessels.

#16 Boosts Memory

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A 2005 study on American men and women who meditated for 40 minutes a day showed that they had thicker cortical walls than non-meditators. But what are cortical walls? This means their brains were aging at a slower rate. Cortical thickness is also associated with decision making, attention and memory.

#17 Meditate For Better Sleep

sleep-meditation

Do you struggle to fall asleep at night? Or perhaps you wake constantly throughout the early hours of the morning? Well the good news is that meditation can fix all of those annoying sleep problems! Higher mindfulness from meditation is associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress.

#18 Lessons Teen Depression

 depressed teen male

It has been proven that teenagers can also benefit from practicing meditation, and this is because it lowers depression among teens. Meditation will allow teenagers to experience less stress, depression, and anxiety, according to a study from the University of Leuven. Teenage years can be a difficult period of mixed emotions, confusion, and fear, however meditation could provide the answers to all of these problems!

#19 Fights Flu Too!

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Ah, the dreaded cold season! The good news is that meditation can lessen the nasty effects of colds and flu. Researchers from the University of Wisconsin School of Medicine and Health found that people who meditate regularly miss fewer days of work from acute respiratory infections, and they also experience a shortened duration of symptoms. Winning!

#20 Fights Loneliness In Seniors

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Even the elderly should be practicing meditation regularly, as it decreases the common feeling of loneliness experienced as one gets older. Loneliness in seniors can be quite dangerous, especially as it raises the risk of a number of health concerns. A recent study found that meditation can even boost their health by reducing the expression of genes linked with inflammation.      

#21 Helps Others Too

compassion

Meditation doesn’t just benefit you, it can also benefit those you come into contact with on a daily basis. For example, meditation makes us more compassionate and virtuous, and therefore, we are likely to treat others better! This is what a study in the journal Psychological Science found.

Why not take 15 minutes out of your day to not only help yourself, but improve the way you treat those around you? It makes sense that an exercise that helps you see yourself objectively will help you observe how you treat others.

#22 Permanent Rewards!

Tibet's exiled spiritual leader the Dalai Lama greets the audience as he arrives at a talk titled "Beyond Religion: Ethics, Values and Wellbeing" in Boston

Another fantastic benefit of meditation is the fact that you can still reap the rewards – even when you’re not actively meditating! Meditation allows for more permanent benefits in the way your brain processes emotions. This is according to a study in the journal Frontiers in Human Neuroscience. So practice, practice, practice!

Even if you don’t feel results during or right after meditation, you may find yourself feeling the benefits of the meditation exercise throughout the day.

#23 Helps Cancer Sufferers

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Meditation can also provide benefits to those undergoing cancer treatment. Research from the Jefferson-Myrna Brind Center of Integrative Medicine shows that basic meditation, when teamed with art therapy, can decrease the stress symptoms of some cancer sufferers. We think this news is very promising! A natural treatment like meditation is loads better than having to take a drug which can cause side effects.

 

#24 Makes Music Better?

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Here’s a weird, but true, fact! Meditation can also make music sound better. This is because meditation improves our focus, and as a result, we are able to appreciate and experience music more. If the Psychology of Music journal published it, it must be true!

It makes total sense though; when you meditate you are filtering out all the noise that is normally running through your head. Filter out all that noise and the music will be hitting a blank canvas.

#25 Protects Against Mental Illnesses

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Did you know that meditation can also protect our brains from mental illness? It’s true! A meditation technique known as integrative body-mind training has been linked with increased signaling connections in the brain, something called axonal density, as well as increased protective tissue (myelin) around the axons in the anterior cingulate brain region. Pretty impressive!

#26 Meditate For Study Success

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Researchers from the University of California, Santa Barbara found that college students who were trained in basic meditation performed better on the verbal reasoning section of the GRE, and also experienced improvements in their working memory.If you’re currently studying at high school or college, then you’ll definitely be interested in this fact!

#27 Start With Stress

stress

The most well-known benefit of meditation is that it decreases stress levels, and recent research published in the journal of Health Psychology shows that meditating also decreases the stress hormone cortisol. So even science can prove what some people believed to be “mumbo jumbo”!

When you think about it, it makes sense that meditation relieves stress, as it’s basically an exercise in relaxation. Remember, stress can lead to a lot of serious health problems like strokes, coronary disease, and high blood pressure, with that in mind meditation is great for your overall health.

#28 You Can ‘Zen’ Out

MeditationPain

“Zen” is often a word used in association with meditation, but it is also a major benefit of the practice. Regular meditation will allow you to become more focused, or “zen”, and as a result your brain will have better control over processing pain and emotions.

This isn’t just speculation, this is according to a study in the journal Frontiers in Human Neuroscience. Meditation is proven to be good for your emotional wellbeing; after all, who actually likes pain?

An Over-active mind


Our minds are more creative, solution-oriented, clever, and receptive to new answers when we aren’t trying so hard – when we relax. This is difficult to accept because it seems important to work hard. And, of course, it is important to work hard.
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It’s just that it’s not always to your advantage to think so hard. We mistakenly believe that when we relax, our minds stop working. This is far from true. When we quite the mind, it’s still working – only in a different way.When your mind is active, full speed ahead, it tends to spin and churn. An over-active mind often goes over the same set of facts again and again, encouraging you to think “inside the box.” Your thinking becomes repetitive and habitual because it’s going over that which it already knows or believes to be true. Because you’re working so hard, you use a great deal of energy, creating unnecessary stress and anxiety.Somewhere in all the churning of an overactive mind, your wisdom and common sense are lost. These invisible, usually overlooked qualities get buried in a sea of activity and you fail to see the obvious.

FiveYoga Poses That Combat Depression


One of the chapters in my life included a 10-year bout with deep depression. This depression became compounded when I was confronted with loss and grief.

I took antidepressants of varying kinds for many years and attempted talk therapy. For me, none of these approaches worked.This is not to say antidepressant medications and psychotherapy arent appropriate for some people. They just weren’t appropriate or helpful for me.

It was only when I began practicing yoga that I started to see and feel concrete, sustained shifts in my mental patterns, emotions, and internal state of being.

I Died So I Could Haunt You

Anxiety disorders, including depression, are the most common mental illness in the United States.

Many people suffer in silence, not realizing anything is wrong. Thoughts such as, “This is just how I am,” that feeling depressed is normal, or that nothing can make things better can keep people from seeking help.

While it’s normal for everyone to get the blues or feel dishearted or depressed from the loss of a loved one, when these feelings last for more than two weeks and start to interfere with daily functioning and activities, this can be termed a “major depressive episode,” according to the ADAA (Anxiety and Depression Association of America).

There are differing opinions on the cause of depression, but research supports the idea that depression may stem from the mind.

Yoga’s unique mind-body approach is being used more and more to reduce stress in cases of PTSD, treat depression, and to enhance overall well-being.

The following three studies provide some insight into the benefits of yoga for depression and anxiety:

  • One study reported that GABA levels increased after a session of yoga in experienced practitioners. GABA acts as a neurotransmitter which inhibits nerve transmission to the brain, resulting in calming and quieting the mind.
  • In another study of women suffering from mental distress, the women showed “significant improvements on measures of stress and psychological outcomes” after participating in a 3-month Iyengar yoga class.
  • 13 psychiatric inpatients were studied to determine the effects of yoga on mood. Participants reported significant improvements in tension-anxiety, depression-dejection, anger-hostility, fatigue-inertia, and confusion-bewilderment.

Yoga asana can be a powerful practice for depression or anxiety, and a key component of this is the breath.

The breathing used in yoga, such as Ujjayi, calms our stress response system and contributes to a state of calm. The result is a mind-body connection that can have far-reaching effects.

There are many yoga poses that individually can be helpful, but an integrated, regular yoga practice, including meditation, can reconnect you with your true essence and your inherent wholeness. In that space of “being,” there is a release of attachment to our worries, problems, fears, or circumstances.

Here are five poses that can specifically help with depression:

Forward fold (Uttanasana). In Light on Yoga, B.K.S. Iyengar says about Uttanasana, “Any depression felt in the mind is removed if one holds the pose for two minutes or more.”

Head-to-Knee Forward Bend (Janu Sirsasana). This seated forward fold is calming for the mind, stretches the hamstrings and groin, and stimulates the liver and kidneys [1].

Cobra (Bhujangasana). This backbend can be done in stages. It expands the chest and gives elasticity to the lungs [1].

Bridge (Setu Bandha Sarvangasana) . Bridge pose is a backbend that strengthens the legs, opens the chest, and stimulates the abdominal organs, lungs, and thyroid. Supported bridge, done with a block under your sacrum, is a nourishing restorative version.

Supported Headstand (Salamba Sirsasana). Sirsasana is called the “king of all asanas.” [1] Inversions literally turn your world upside down and give your brain cells a fresh supply of blood. Attention and presence are essential in this pose and thus a great way to pause your thoughts and renew your perspective. Restorative versions of sirsasansa, done with props, are an option as well.

These are just a few of my favorites. I’m also sharing a hip and hamstring practice by Kia Miller on Gaiam TV below. Opening the hips and hamstrings is a powerful practice that can release energetic blocks and allow our bodies and minds to function from a more balanced, open place.

By Monique Minahan

Eight Exclusive Yoga poses for Kids


Yoga is form of exercise that affects both your body and mind. In fact, some yoga asanas have the capacity to cure chronic diseases like asthma and diabetes. So making your kids do yoga from early ages might reap benefits for them later. Some yoga poses help kids in their general body growth and development too. Take the mountain pose for example. This pose of yoga helps kids correct standing posture problems.

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There are some other yoga asanas that are specifically meant for kids. Yoga Poses For Kids To Try

1. Hands To Feet Pose:

Make your kid sit with their legs stretched straight in front of them. Ask them to hold their toes without bending their knees. This yoga asana is an excellent stretching exercise that helps your kids grow taller and improves their blood circulation in the body too.

2. Butterfly Pose:

Allow the child to sit on the floor mat with outstretched legs. Then fold the legs in and join the two feet facing each other.

The butterfly pose is a fun-filled asana that is a great stretching exercise for the thigh muscles.

3. Mountain Pose:

Make your child stand straight and join his/her hands over the head. This yoga pose increases kids concentration, body balance and also corrects their posture defects.

4. Cobra Pose:

Ask your kid to lie flat on the stomach and then lift the upper body by supporting his/her weight on arms. This yoga asana strengthen the spinal cord of the child and also increases flexibility. Apart from that, it helps digest food faster.

5. Swan Pose:

Yours kids would love to imitate a swan and fly away. So make the child lie flat on the belly. Fold his/her legs at the knees and let them raise their upper body by supporting the weight on the arms. Ask the child to look up towards the skies. This pose improves blood circulation in the nervous system making your child more alert.

6. Downward Facing Dog Pose:

Make the child stand on all fours like a dog and bend his/her head downwards. This yoga pose is great for role playing a dog. Apart from the fun, it improves the child’s blood circulation and also strengthens his/her limbs.

7. Triangle Pose:

You too can try this pose along with your kid. Stand with your feet apart. Place your arms up horizontally and then bend down on one side to touch your ankles. This pose of yoga helps the kid’s chest to expand and also stimulates the abdominal organs to function properly.

8. Wood Chopper Pose:

Ask the child to stand with his/her legs apart. Then they can raise their hands over their head and join palms into a ‘namaste’. This pose releases stress from your little one’s system. These are some of the best yoga poses for kids. What else have your kids tried?

Guide to Excellent #Health and #Fitness I Exercise Fitness #Yoga Gym #Calorie Chart and #Stress Management


STAMINA EXERCISES

Walking: Excellent cardiovascular benefits for the advanced age groups.. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes.

Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walkrun on soft or grassy surface. Wear comfortable clothes and breathe freely.

Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 metres, rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.

Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes.

Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc.. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmes are done on other days. Play within your capacity.

STRENGTH EXERCISES

Strength Exercises: Improve muscular strength with 10-20 repetitions of each of these movements.

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MOBILITY EXERCISES

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BACK EXERCISES

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YOGA

a) Yoga should preferably be done under expert supervision 2-3 times per week.
b) In case you know Yoga, we suggest that the following ‘asanas’ be included in your programme.
c) Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 & 15.
d) Persons with back problems should avoid serial Nos. 2, 4, 10 & 12.
e) Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5.
f) This programme will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head – aches, digestive ailments, back problems, joint problems, etc.

STANDARD YOGASANAS

  1.  Stand warm up for Pawan Muktasana series.
  2.  Suryanamaskar (Sun Salutation) Effect – on full body including heart and circulation.
  3. Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect – on abdomen, legs, back reproductive organs.
  4. Sarbangasana (Shoulder stand) Effect – on brain, nervous system, thyroid, circulation.
  5.  Halasana (Plough pose) Effect – on spine, nervous system, back, lungs.
  6.  Matsyasana (Fish pose) Effect – on chest, neck, thyroid, lungs.
  7.  Bhujangasana (Cobra pose) Effect – on lower back, reproductive organs, lungs, spine, chest, abdominal organs.
  8. Salabhasana, (Locust pose) Effect – an buttocks, legs, hips, constipation, gas, digestion, etc.
  9. Dhanurasana (Bow pose) Effect – on abdomen, digestion, legs, back.
  10.  Naukasana (Boat pose) (V sit-ups) Effect – on spine, abdomen, chest, etc.
  11.  Bakrasana (Half spinal twist) Effect – on spine, fat on waist, gas, digestive organs.
  12.  Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect – on digestion, spine, legs.
  13.  Trikonasana (Triangle) Effect – on spinal nerves, waist, digestion.
  14.  Pranayama (Deep breathing) 10 rounds each. a) Anulome / Vilome – alternate nostril breathing, and b) Kapalbhatti.. – belly breathing Effect – on lungs and respiratory system.
  15.  Shavasana (Corpse pose) – as often as required. Effect – on physical / mental relaxation.

YOGASANAS

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GYM EXERCISES / WEIGHT TRAINING

Weight training is basically for strengthening and building up the muscles. An all-round programme must have some stretching and cardio-vascular exercises as well. In addition, weight training loads the bones thereby strengthening and protecting against osteoporosis. The points to keep in mind in weight training are as follows:

  1. The ideal weight training schedule is on alternate days i.e. 3 days a week with a complete rest on weekends.
  2. The systems of training different muscle groups on different days, may be good for competitive sportsmen. The best system for non-competitive sportsmen is to exercise the entire body in each session. The major muscle groups are: Upper body – Shoulders, Arms, Chest and Lower body – Back, Abdomen, Legs.
  3. Suppleness and stamina can also be built up through weight training by following a body builder-type schedule. Weights are also used to stretch muscles, build muscular endurance and cardiovascular stamina by repeating each exercise by using lighter weights with more repetitions.
  4. If repetition are too easy, the weight used is too little. And in case it is not possible to complete the repetitions, it means the weight carried is too heavy.
  5. A repetition is one complete exercise movement from the starting point to finish and then back again to the starting point. A set is a group of repetitions of the same exercise. Therefore, for the upper body 8 repetitions is one set. For the lower body, 15 repetitions forms one set.
  6. We prescribe three sets of exercises for each muscle group. However, several systems of weight training prescribe different repetitions as well as different sets.

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Nutrition and Calorie Management:

Generally speaking, our daily food intake must comprise a balanced diet of 1500-2000k calories with fibre (above 75 gm) and low fat (below 30 gm). Consult your nutritionist for specific advice.

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Micro – Nutrients:
The guide to healthy eating pyramid provides you a balanced diet, with ample vitamins, minerals and anti-oxidants. The therapeutic benefit of these micro-nutrients are explained below.

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STRESS MANAGEMENT
Stress has existed from the time of Early Man but has now become an omnipresent phenomenon in the life of ‘Modern Man’. It has pervaded all layers of life. Stress is the bio-psycho-social response of the body to a demand, mental or physical. Stress is an arousal response the body makes, when a situation is perceived as being stressful. The impact of this arousal affects emotional as well as cognitive thinking. The impact is seen in behavioral and physiological change.. When stress is long term and chronic it leads to chronic psychosomatic ailments. While there is an undeniable link between stress and illness, optimal stress is a prerequisite for success in every task. Stress is the wind beneath your wings pushing you towards achievement. If stress can trigger off psychosomatic ailments in those living in the fast track, it can be a trigger even to those who suffer from monotony, boredom or frustration. It is therefore very essential to bring a balance between too much and too little stress.
The first step in managing stress is to develop a stress-free personality. A high self-esteem, assertive behavior and a positive attitude help in building a stress-free perception. It also helps to focus on areas where control and change are possible. Locate the source of stress and use a problem solving approach to deal with it step by step. All stress you can understand. Some you can change. Some you may have little control over. You may then need to change your attitude and response towards these stressors. Thereby reducing stress. Any exercise programme done regularly utilizes the body’s stress hormones. Exercise not only makes the body fit, but also acclimatizes the heart and lungs to increased activity, as in stressful situations. Relaxation and meditation techniques result in calming brain waves, and reducing the effects of stress. This is especially effective with stressrelated ailments such as Hypertension, Headaches, Digestive ailments, Cardiac ailments, Sleep problems to name just a few. Stress may be an irritant in your life or it may be a factor of passive existence.
Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 – 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep – NREM and dream REM sleep restoring physical and mental health. Stress may be an irritant in your life or it may be a factor of passive existence. Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 to 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep – NREM and dream REM sleep restoring physical and mental health.

  • Use some of these stress defense mechanisms & optimize your stress.
  • Quality time for family will ensure that you have a retreat called home.
  • Plan your career well, it will give you challenge, satisfaction & security.
  • An assertive personality is responsible to self & others. Learn this skill.
  • Communication is the key to relationship building. Listen better and your conflicts will slowly dissolve.
  • Develop a sense of humor. Learn to laugh at life, its paradoxes and at yourself.
  • Plan a little idleness & quietness each day. You will be able to recharge.
  • Exercise is arousal and relaxation is the opposite. Yet both are necessary on a daily basis. Practice both.
  • Sleep well and you will have renewed energy to face the next day’s Stresses.
  • Plan your time well. You only have 24 /hours a day and many important areas to fit in. A simple formula for time & stress management. You could personalize it to suit your needs. Remember you can’t delete any activity or reduce time for health factors.