1. Chair Eagle Arm Yoga:
Stretch your arm parallel and bend your elbow. Cross the arms in front of your torso. Make sure, the right arm is above the left arm. Eagle Pose stretches the shoulders and upper back while strengthening the thighs, hips, ankles, and calves. It builds balance, calm focus, and concentration.
2. Chair Raised Hand Pose:
Sit comfortably. Inhale and raise your hands above your head parallelly. Exhale and put your hands down. Repeat 10 times to relax your shoulder and arms.
3. Chair Seated Twist:
Sit in your chair with your spine erect. Take an inhale and on the exhale, twist to one side from the bottom of your spine. This will help you to get rid from back ache and relax your hip and lower back.
4. Chair Neck Roll:
Exhale and bend your neck towards your right shoulder and back to center wile you inhale. Now again from center to left and repeat.
5. Chair Seated Shoulder Rotate:
Bend the elbows and place the palms on the shoulder and rotate your arms in clockwise motion. Repeat the same in anti-clockwise direction also.
Practicing these poses and yoga sequences at your desk to minimize your discomfort throughout the day in office, making it easier for you to focus on work.
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Have you ever wondered diabetes can be controlled with few vegetables which is available at our home? Here are 5 wonderful foods for diabetic patient to keep their sugar level in control.
1. Okra or Bhindi:-
How to Do: Soak 4-5 pieces of bhindi in glass of water. Let it soak overnight. Remove the lady’s finger and drink the water early morning on empty stomach.
Benefits: It is rich in fibre which aids in preventing diabetes and keeps away the digestion problem.
2. Bitter Gourd :-
How to Do: Take 2 bitter gourd and cut into pieces and grind it well. Extract the juice from the mix and drink on the empty stomach.
Benefits: This helps in increasing the insulin secretion which helps in digestion, reducing the blood glucose level and urine level.
3. Fenugreek or Methi:-
How to Do:
- Soak the fenugreek seed overnight in a glass of water. Drink the water in the morning on empty stomach.
- Take the leave of fenugreek and wash it well. Mix the herb with atta batter and prepare roti.
- Fenugreek powder is available at the shop. This powder can be mixed in milk and drink on the empty stomach.
- Mix the methi powder in plain yogurt and eat. Repeat this to see the result.
Benefits: It enhances glucose tolerance and helps in keeping the blood glucose stable.
4. Amla or Indian Gooseberry
How to Do: Extract the juice from 2 Indian gooseberry and drink it early morning.
Benefits: It lowers the blood sugar level and lowers cholesterol. This also helps in improving the liver function and increases insulin secretion.
How to Do: Take one teaspoon of cinnamon powder and mix it hot water. Drink it daily to lower blood sugar level.
Benefits: It helps to lower blood sugar and fight diabetes by imitating the effects of insulin and increasing glucose transport into cells.
Read more for the home remedies for diabetes mellitus that can be cured easily and effectively.
Since its origin, yoga has been giving refuge to many across the world. The benefits of yoga poses are for everyone, from fitness freaks to seekers of a calmer and focused mind, from enjoyers of yogic bliss to those who wish to attain a higher state of consciousness.
Interestingly, we all have done yoga poses as babies. Since birth, babies tend to get into different positions while lying down, learning to stand or walk, in fact, babies even breathe as yogis and their mind is also like yogis – always in the present moment. So, yoga for beginners is nothing but reminding ourselves the wonder poses that we did in our childhood.
Plank exercises usually fall under the beginner’s yoga pose and have multiple benefits. For beginners, the yoga plank pose and its variations are strongly recommended to help build stamina and core body strength for practicing the advanced yoga poses. Plank pose forms an essential part of Surya Namaskar (sun salutations) too.
Initially, it may be difficult to hold the plank poses, but with practice it can do wonders in helping you build bodily as well as mental strength. The basic plank exercise, along with its variations, is a good workout for your spine too. Its regular practice, by holding the breath for few seconds to minutes, also helps tone the nervous system.
20 Minute Yoga class for Beginners which helps to relax body and give great energy and peace in english transcript.