Tag: yoga

Yoga For Weight Loss

Does it Actually Help in Losing Weight?

Firstly, Does practising yoga really help in losing your weight? Many experts agree that yoga works in different ways to bring about a healthy weight. So performing more active yoga poses does help in losing weight.

2016 study suggested that people who develop mindfulness through a yoga practice may be better able to resist unhealthy foods and comfort eating. Thereby being more aware of the foods we eat.

While yoga shouldn’t be practised as a workout or an aerobic exercise.Active, intense styles of yoga help you burn the most calories. This may help prevent weight gain. Ashtanga, vinyasa, and power yoga are examples of more physical types of yoga.

Practicing yoga also help you develop muscle tone and improve your metabolism. Also yoga can be performed before your actual workout as a warm-up.

Yoga is an Art

How Often Should You Practice Yoga?

For beginners, You can start out by practising it for 2-3 times a week for atleast 30-45mins per session. Start slowly and gradually build up your practice. This allows you to build up your strength and flexibility and prevent un-necessary injuries.

Once you’ve goten used to the pace, You can start doing it for 4-5 times a week and an hour per session at least.

Best Yoga Asanas for Weight Loss

1.Surya Namaskar

Also know as the ‘Sun Salutation‘. This isn’t one spefic asana but practiced in yoga as exercise incorporating a sequence of some twelve gracefully linked asanas.

surya namaskar
The 12 step Variation

Surya Namaskar is a salutation performed to the Sun offering gratitude and love for the life-giving energy that it provides.

The sun represents energy, power, and vitality. As the Surya Nadi or Sun Channel runs along the right side, you begin the Surya Namaskar with your right leg first. The Surya Namaskar or the Sun Salutation is best practiced early in the morning before sunrise. 

2.Dhanurasana – Bow pose

This is a bit hard for beginners, but this is one of the best wasy to lose fat. 3-4 cycles of this in your yoga session would be enough.

Dhanurasana helps massage the abdominal organs, improves digestion, and strengthens the thighs, chest and back. It stretches your whole body, strengthens and tones your muscles with improved blood circulation.

Dhanurasana – Bow pose

3.Sarvangasana – Shoulder stand

This is not that hard for beginners although it might seem like that at the first.

The posture is commonly referred to as Shoulderstand because your body weight rests on the top outer edges (the bony parts) of your shoulders. Feel free to use a blanket or a soft padding near your neck to help avoid extra preasure on your neck.

Sarvangasana comes with multiple benefits, from increasing your strength, to improving digestion. But it is known for boosting metabolism, balancing thyroid levels, improves the respiratory system and improves sleep.

Sarvangasana

4.Kumbhakasana-plank Pose

 A plank pose engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter abdomen

Practicing Plank Pose for several minutes builds endurance and stamina, while toning the nervous system. As part of the Sun Salutation sequence, it is often practiced many times during Ashtanga, Vinyasa, and Power Yoga classes.

Kumbhakasana

Bottom Line

Make a commitment to yourself and your practice if you want to use yoga to lose weight. Make small changes and set simple goals so that you’re more likely to stick to them.

And eventually as you practice for longer duration you become more self-aware, and naturally avoid junk foods as it becomes your new routine.

And Remember Consistancy is the Key.

How To Boost Your Immunity Naturally.

Having a healthy Immune system is essential to keep you safe from unwanted sickness or helping you fight infections like cold or flu. Luckily, there are many ways in which we can boost our Immunity naturally but, we have to stick to some of them and include in our daily lifestyle to have the best results.

Firstly, before we begin make sure to stop any of the following bad practices:

  • Don’t smoke(never!)
  • If you drink alcohol, drink only in moderation.
  • Don’t overstress, Try to minimize stress.
  • Don’t take any drugs(unprescribed)
  • Don’t keep touching your face unnecessarily, especially when your outside.

Other important points to keep in your mind,

  • Eat a diet high in fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.

Now let’s see in what ways can we can our boost Immunity.

Foods that help boost our Immunity:

1.Citrus fruits- Citrus fruits are packed with Vitamin C, they are thought to increase the production of white blood cells, which are key to fighting infections.

And since your body doesn’t produce it naturally you’re requried to take it on a daily basis. You can eat fruits rich in Vitamin C, rather than taking tablets. Fruits rich in Vitamin C are:

  • Lemon
  • Lime
  • Orange
  • Tangerine
  • Grapefruit
citrus helps boost immunity

And, gooseberries or Also know as Amla, Amla is reported to contain nearly 20 times more vitamin C than oranges. While 100 gms of amla provide 600 mg of vitamin C, 100 gms of oranges provide only 30 mg. The vitamin C of one tiny amla is equivalent to about two oranges.

2.Ginger- Ginger has anti bacterial and anti inflammatory properties, which help in keeping several ailments at bay and helps fighting infections.Due to its strong anti-inflammatory and antioxidant effects, ginger may boost immune health.

ginger

Upping your intake of antioxidant-rich foods and beverages like ginger shots may combat inflammation and keep your immune system healthy. Many test-tube and animal studies suggest that ginger can enhance immune response.

Ginger has been shown to have impressive antiviral activity thanks to its high concentration of potent plant compounds.

3.Turmeric– Curcumin, a component of turmeric, has been used as a food additive and herbal supplement due to its potential medicinal properties.

Previously, curcumin exhibited antiviral properties against several viruses, including dengue virus and hepatitis C virus, among others.

turmeric

Although more reseach is need on this subject, Nevertheless turmeric helps the body naturally cleanse the respiratory tract, so it’s healthy and safe to comsume.

4.Green Tea + Honey Now, both on their own posses qualities in successfuly fighting cold and flu. So both of them combined togeather is also very effective in boosting Immunity and Fighting cold and flu.

green tea and honey

Because, By strengthening the immune system, green tea with honey helps fight against viruses that cause common cold and flu. The antioxidants present in them help build-up the defensive capabilities of the immune system. Another recipe you can use for managing your common cold is green tea with ginger and honey.

p.s (Honey is natural antibacterial and keeps you strong and healthy)

Now, few exercises to keep you fit, as the rise in body temperature during and right after exercise(moderate) may prevent bacteria from growing and Exercise slows down the release of stress hormones, which protects against illness.

Yoga For Immunity:

Yoga has been used for centuries in keeping the body functioning fit and fine.If practised properly, yoga can recharge your body, get rid of the toxins, negative energy and keep your vital organs functioning well.

yoga benifits

Few Asansa You can Practice are,

1. Pranayama

Pranayama is basically series of exercises, which aims at bringing more oxygen to blood and to the brain.

Which alleviates stress hormone, smoothen the heart rate and any nervous distress, all of which benefit immunity

Pranayama has also proven an effective method for improving health in addition to prevention and management of diseases.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/)

pranayama

2. Viparita Karani

Legs-Up-The-Wall Pose, ‘legs up the wall’ pose forces you to invert and destress. It also boosts nerve connections, improves blood flow and vitalizes your body, which calms the whole body and reduces the stress hormones thereby, reduces the chances of diseases.

viprita karani

3.Virabhadrasana

Virabhadrasana also known as Warrior Pose is a group of related lunging standing asanas in modern yoga as an exercise commemorating the exploits of a mythical warrior, Virabhadra.

Make sure to hold this pose for atleast for 20 seconds. Over time, increase your holding  times to build endurance.

virabhadrasana

 Benifits of this pose include:

  • Improves focus, balance and stability
  • Encourages good circulation and respiration
  • Stretches your arms, legs, shoulders, neck, belly, groins and ankles
  • Energizes the entire body.

So, stick to a few asanas per day and make sure to get really good at them, as they help improve overall wellbeing of a person.

Try combining some of the healthy foods and asanas mentioned above to maximize your immunity. especially, as staying healthy has become a hassel during the lockdown because of the global pandemic going on.

Let’s hope for this horrendous situation to go away very soon! And get back to our normal & happy life again.

If you’re intersted in more topics like this one, be sure to click on the links below:

*Before performing this or any other slighty difficult asanas, please make sure to watch videos on how to perform them correctly, to minimize any chances of possible injuries.

What is yoga?Learn Everthing about it!

morning yoga
Yoga is an art which connects the mind,body and soul.

Yoga is an art performed by connecting the mind, body and soul. The final goal of this is to achieve inner peace( if you’ve watched ‘kung fu panda’ you know what i mean) or peacefulness which ultimately leads to ‘moksha‘ which means libration. Now, yoga consists of “postions” called “Asanas” which are to be performed by the yogi. These asanas are certain body postures that help achiving desired physical and spritual benifits.

The word ‘yoga’ itself means ‘To unite’ or ‘union’. Basically, connecting mind, body and the soul to achive ‘moksha‘. Liberation can be achived by practising the ‘Ashtanga Yoga‘ as described by patanjali yoga sutras.

Ashta‘ literally translates to ‘Eight’ and ‘anga‘ means ‘part‘ or member‘(most people get it wrong and call it “limb”)

https://cikitsa.blogspot.com/2012/07/sanskrit-anga-not-limb.html check this out for confirmation.

Now, back to the eight memebers. They are as follows:

1.YAMA-MORAL VOWS

2.NIYAMA-POSITIVE DUTIES

3.ASANA-BODY POSTURE

4.PRANAYAMA-BREATHING TECHNIQUES

5.PRATYAHARA-FEELING OF WITHDRAWAL

6.DHARNA-FOCUSED CONCENTRATIONS

7.DHYANA-MEDITATION

8.SAMADHI-TRANSENDED UNION

Genral Benifits of Yoga

Better body image– focusing inward during yoga helps you be more satisfied, content and appreciative of your own body.

Healthy heart– Doing yoga on a regular bais can help improve overall cardiac heath such as lowerd blood preasure, cholestrol and blood sugar level.

Weight control– makes you more aware of hunger and fullness which in return developes a healthy relationship with our eating habbits.

Genral fitness– although yoga should not be viewd as a ‘workout regiment’ it does have some physiological benifits such as improved felxibility, boosts endurance, increase blood flow.

When and how should be yoga performed?

Most frequenty asked question.

So, the best time is in the morning! yes, as our minds are fresh and are not filled with worries. Few prefer to do it early evening, as along as we did’nt have any heavy meal and our stomach is a bit empty it’s all good.

And doing yoga outdoors is even better as early morning sunshine is good for getting enough vitamin D ,we sweat better and not endup making the whole room stink!

Yoga is usally done for about 30-45mins at most and try not to overdo it as it’s not a serious workout. It’s supposed to be refereshing and energizing you for the day ahead. So take it chill and don’t rush through any of the asanas

'yoga pose'

Doing yoga on an empty stomach or after light breakfast is the best, Attending yoga with a full belly could cause a major stomachache, gurgling, bloating and embarrassing gas.

A Full Stomach means a Less Effective Practice

Having food in the stomach or intestines takes up space in the abdomen. This makes it harder to do poses like twists or forward bends where the abdomen compresses. And… it’s heavier! Inversions like headstand or shoulderstand get harder with a heavy belly.

An empty stomach gives plenty of space for the abdominal walls to extend and contract within poses. You’ll get a deeper stretch in spinal extension and a more intense twist. Your body will flow through Vinyasas more easily and lift lightly into those tricky inversions.

You can also feel nauseous or have to run to the restroom as a result of having food/drinks in the belly. I’ve found myself thinking “Uh oh…” when the teacher announces that it’s backbend day and I ate just before class. It’s harder to concentrate when nature calls or the stomach is upset. On the other hand, we easily fall into the flow of class if our body’s needs are satisfied.

Intermittent Fasting Leads to More Weight Loss

One of the main reasons to work out in the morning in a fasted state is because we would want the body to use our stored fat as energy instead of relying on food. If you were to eat and then work out the body will focus more on the energy you just put into your body as opposed to your fat.

Foods & Beverages to Avoid Before Yoga

  1. Avoid heavy, oily, greasy, fried foods, and big portions of meat up to six hours before class.  They’re tougher to digest and tend to sit in the intestine longer. They can also make you feel tired – the opposite of what you want when you’re diving into practice.
  2. Raw vegetables like celery, cauliflower, and beans are high in complex carbohydrates. They can give you gas or bloating when uncooked because they’re difficult to digest.
  3. Large amounts of raw greens like spinach or kale have a similar effect. Breaking these foods down by boiling, sautéing, or steaming makes them perfectly light, nutritious before-yoga foods.
  4. Processed foods are a no-go before yoga. They often have lots of simple or high-glycemic carbs that cause blood sugar to crash. Otherwise, they contain large amounts of sodium or processed sugars. They’re hard on the digestive system & unlikely to give the sustained energy required for yoga. Watch out for “sugar alcohols” on the labels of your favorite energy bar – they’re a huge cause of bloating!
  5. Spicy foods are a major culprit of lack of focus during practice. They cause heartburn, especially tough in any class with inversions. Spicy foods also contribute to high energy in the body; in Ayurveda, this energy is fiery, passionate, aggressive, and unfocused! Rajasic energy raises the heart rate, makes you sweat more, and makes the mind jump around rather than focusing on the breath or the teacher.

What to eat post yoga session?

During and after any physical activity, your body can become severely dehydrated. Water should always be the first thing that you put into your body after an intense yoga session because it replenishes, refuels, rehydrates and helps you avoid overeating later. If you have a hard time getting yourself to drink a lot of plain water, try squeezing fresh lemon or lime into your glass, or consider buying coconut water for your fridge. 

In addition to being dehydrated, your body is also depleted of stored glycogen after working out. Therefore, it is essential to consume some type of complex carbohydrate along with some type of protein. 

Healthy post-workout carbohydrates include: 

• Cereal such as cornflakes 

• Sweet potatoes 

• Raspberries and blueberries 

• Broccoli 

• Brown rice 

• Quinoa 

• Artichoke 

• Fruit salad 

• Whole grain or brown-rice pasta 

• Banana 

• 1 slice of whole grain bread

*Now yor’re all loaded to bust out a full yoga session, Good luck!!

theinfinitymelon.com-check it out for more topics!!