6 Yoga poses for weight loss

Picture1Yoga considered being more of aerobic exercise burns less calories during the workout compared to other strenuous workouts which are as effective. Yoga has its own sweet ways to cut the flab.

Yoga Warrior Pose

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The Warrior Pose or Veerabhadrasana is one of the best yoga poses for weight loss that strengthens and tones the arms, shoulders, thighs and back muscles

Cobra Pose (Bhujangasana)

Picture3Cobra pose helps to take deep breaths resulting in more oxygenated blood being pumped to different parts of the body. The oxygenated blood helps to burn the fat. Helps in toning the buttocks too.

Bow Pose

Picture4Bow pose is more of an advanced yoga pose but not only helps in burning the fat but also helps in toning of arms and legs.

Surya Namaskar

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  • 12 yoga poses combined to form a sequence called Surya Namaskar
  • It helps to shred the weight and also known as king of the asanas

Camel Pose

Ustrasana-Camel-poseCamel Pose or Ustrasana is the best yoga for weight loss because it targets the tummy, back and thighs

Triangle Pose

Picture7It helps to lose weight and belly fat falls down

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Padmasana for curing headache

padmasanaPadmasana helps you relax and clear your mind of tensions. The Padmasana yoga pose relaxes the mind and alleviates headache.
Padmasana or Lotus pose is a cross-legged yoga posture which helps deepen meditation by calming the mind and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana.

How to do Lotus Pose (Padmasana):

  • Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
  • Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
  • Now, repeat the same step with the other leg.
  • With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
  • Keep the head straight and spine erect.
  • Hold and continue with gentle long breaths in and out.

Practising these simple yoga postures will lessen the impact of a migraine attack and may eventually stop them permanently. So, roll out the yoga mat, repose for some time everyday and shut migraine out of your life for good!

What do you do when you have neck pain ??

Neck pain is a common ailment that affects 50-70% of people some time in their lives. There are a number of potential causes of neck pain ranging from poor posture to whiplash. Neck pain is commonly caused by repetitive strain from prolonged sitting postures. 85% of the time the pain is mechanical coming from either the muscles, joints or ligaments. Fortunately, it is rare for the pain to be caused by a serious medical problem and such causes can be ruled out by a thorough history and examination from your healthcare provider.

 neck pain

When should I see a doctor?

Often neck pain episodes will get better on there own as nature takes its course. It’s important to stay as active as possible as the old adage of bed rest and trying to completely avoid pain is not the best advice. Most people do just fine by staying active, coping the best they can, and modifying daily activities as to not re-agitate the tender tissues.

 

You Should see doctor when

  • when you experience sharp shooting pain into your arms with or without numbness and tingling into your fingers.
  • when the pain is too much for you to cope with or there are specific activities important to you that you are having difficult undertaking.
  • When you have associated headaches, dizziness or nausea
  • When you experience weakness in your grip or you find yourself dropping items.

Neck pain is a very common problem and the chances that it is caused by serious disease are very rare. Health practitioners can help suggest possible ways to control your pain and advise you of ways to deal with the pain and get on with your life. It is normal to worry about the cause of your pain and the impact it may have on your life. Talking with your healthcare provider about these worries and concerns can be helpful. You will usually find there is no serious cause of the pain and that there are ways to relieve the symptoms and get you back to your normal activities.

Make sure you work with your healthcare provider to find ways to better manage and control the neck pain.

What can I do for myself?

Keep in mind that staying active with your normal activities is the best thing you can do to limit the effects of neck pain on your life. You may have to modify the way you perform certain activities to keep from aggravating the tender tissues. Examples may be having to adjust and modify your workstation so that you are not having to look up or down at your computer screen, using telephone headsets rather than repeatedly cradling the phone with your neck, Pain medication, hot/cold packs, massage, manipulation and other modalities may offer pain relief, but they are best used to getting you re-activated and moving on with your life. Keep in mind that the pain is your own and the manner in how you deal with it and return to normal activities is the greatest thing you can do for yourself. Try to stay working as only in cases of particularly severe pain do you need to be off work. You may need to find restricted duties or reduced hours, but staying active is important. Staying active helps prevent long-term problems. If it has been several weeks since you have been back to work, you really should be planning with your doctor or therapist and employer how and when you can return. Here are some ideas to keep your neck pain from becoming a more long-term problem:

  • Keep moving.
  • Do not stay in a position for too long.
  • Move before you stiffen up.
  • Move a little more each day.
  • Take “mini” stretch breaks throughout the day.
  • Don’t stop doing things-just change the way you go about doing them.

Ways to increase your activity.

First ask what is it that I want to do? Is it driving, sitting at your desk, etc.? Find out how long you can perform this activity without “flaring-up” your condition or making you worse off than when you started. This is individual to you. Reduce the amount or time of activity by 20% so you’re able to perform the activity, but it does not take you to the “flare up” point. Having a little discomfort is alright, though the duration of the activity should not make you worse off than before. Gradually increase the activity little by little, as not to reach the “flare-up” state. Slowly you will notice you’re able to do the activity longer without “flaring-up” the condition. Don’t be too upset if you have a “flare-up,” just reassess your activity level and continue on. It’s normal to have good days and bad days. It takes some patience, but it works.

Tips to avoid back pain

back pain

Here are some of the simple tips to avoid the back pain :

  • Exercise & Life Activities:

Lazy life is the worse life of any human being, if you want to live a healthy life so you need to be active. How will you be active, through your job, work etc. If you do the sitting job like in any office etc. so you should do the exercise every day. Don’t avoid exercise and playing the active games, it strengthen your muscles and keep your spine strong. Most important muscles you should care about are your abdominal muscles, abdominal muscles directly impacts upon your back and causes the pain. You should include stretching in your exercise, which helps you avoiding stiffness, stiffness is one of the big cause of back pain.

  • Tips to apply while lifting anything:

If you work anything related to lifting the things and moving the objects from one place to another, or you do it occasionally in your home or any place so be careful while lifting any object.
Before lifting anything from floor, bend the knees and lift the object closely to your body. Avoid unsafe lifting techniques to avoid the back pain and it’s better to follow the lifting techniques.

  • Drink Water:

Water is life and live a healthy life you need water, so drink the clean and pure water as much as you can. You must have listen about the water therapy, to get rid of many disease. A normal human being should drink approximately 6 to 8 ounce glasses per day. Initially you can face some problems while drinking water but start it with 2 or 3 then increase day by day and after sometime your body will start accepting the water and you will see the very positive change in your life and mood as well.

  • Maintain your weight:

A  healthy human being with well-maintained body weight is perfectly saved from all diseases. So you should maintain your body weight and don’t gain the extra weight, be careful about your extra weight. Best time to maintain the weight is avoid junk foods.

Extra weight on your body will cause problems in your movements and performing a daily routine works as well as it will impact on your knees and back.

  • Best sleeping positions:

Best sleeping positions and places prevents you from strain and back or neck pain. So choosing the sleeping place and style is really very important in the life of human being.

Always sleep in back position. It prevents you from back pain and neck pain as well as reduces the wrinkles. 2nd best is side position. The worst position is downside so avoid sleeping in downside position.

  • Long sittings:

Avoid long sitting, try to get up from your chair as much as you can, because long sittings impacts upon your spine and compresses the back disks. May be you are sitting due to your work but try to get up from your chair as much as you can and apply the right sitting ways which sitting on computer or your office desk. This attitude can cause the posture problems.

Research on Sudarshan Kriya

Dr Vinod Kochupillai, head of the Cancer Centre at AIIMS, the premiere medical institute of India, explains the scientific aspect of Sudarshan Kriya:

“In today’s society, psycho-neuroimmunology (PNI), often referred to as of mind-body importance, is becoming very popular. PNI shows how the mind and emotions influence both the nervous and immune systems. For instance, happy people produce chemical messengers, which travel from the nervous system to the immune system, resulting in better health.

Sudarshan kriya is a unique breathing process, which removes stress from the body. Negative toxins are flushed out and each cell is flooded with new life to energize body and mind. This experience of centeredness, freedom and fulfillment releases neuropeptides, which influence the immune system positively and hence, the whole physiology.

Both sudarshan kriya and pranayama have been researched in Nimhans, Bangalore, India, where it was found successful with 70-80 per cent patients suffering from severe depression. Abnormal brain wave patterns turned normal with regular practice.

Studies conducted at Harvard, USA, revealed that 70-80 per cent patients suffering from AIDS benefited from this process. Lymph node swellings decreased, pain was reduced, breathing and digestion improved, energy levels increased. The Republic of Slovenia conducted a research on patients suffering from multiple sclerosis. With sudarshan kriya, significant improvement was found in the patient’s mobility, endurance levels and lung capacity while anxiety levels came down.

Ongoing studies at AIIMS suggest that these processes help cancer patients also. It also helps in controlling the urge to consume tobacco.”

Also, CLICK HERE to download the PPT on ‘The Benefits of Sudarshan Kriya’ in respect of the research conducted by Dr Kochupillai.

Key findings of the latest research done on Sudarshan Kriya Yoga (SKY) in the World Conference held in Delhi:

Dr Richard Brown from the USA discussed how the application of newer technologies to basic research in Sudarshan Kriya Yoga (SKY) has thrown light on our understanding of how SKY works.

He postulated that SKY contributes to a state of alert calmness by its effect on the vagus nerve which is the core of the parasympathetic system. Recent studies have shown that the vagus nerve is crucial in social bonding, empathy and love; it is the centre of our gut instincts and is crucial to our ability to perceive, observe and make complex decisions.

Vagal activity is estimated from the respiratory sinus arrhythmia as measured by heart rate variability. Impaired vagal activity is found in people with depression, anxiety, panic disorders, irritable bowel syndrome, violent adults, fibromyalgia, post traumatic stress disorder, early Alzheimer’s and obesity.

Nowadays, an instrument that artificially stimulates the vagus nerve is being used to treat depression, epilepsy, early Alzheimer’s disease and is an experimental treatment for obesity.

Stephen Porges, the foremost expert on the activity of the vagus nerve on reviewing the research done on SKY has suggested that the different rhythms of breath in SKY may stimulate different diameter fibers of the vagus nerve. This makes SKY unique and likely to have a much wider range of effects than the currently available electronic vagus nerve stimulator. Dr Brown suggested that other mechanisms by which SKY works are by calming of stress response systems, neuroendocrine release of hormones, nitric oxide neuro transmission, fear conditioning circuits (prefrontal cortex and limbic system), and thalamic generators. He also discussed various knowledge points as articulated by Sri Sri Ravi Shankar from a neuro scientific perspective.

Yoga to help you Lose Weight

Yoga is a known stress buster, but it’s also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40.
Most weight gain is not simply a matter of too many calories taken in for the calories spent. Most weight gain is just symptomatic of serious underlying causes. When each of the eight areas of health listed in this article become out of balance, then these tend to be the major causes weight gain.

But successful weight loss isn’t only about the physical, there’s the mental aspect, too. In fact, these aspects of yoga could be the most potent for weight loss.

Yoga helps us mentally unwind by assisting to lower the hormones that are released in the body when we’re stressed. Stresse is, unfortunately, a chronic state of being for many, especially in our cities. Studies have shown that when we’re stressed out, angry or upset we tend to engage in “food-seeking behaviour”, and most of us don’t make the most sensible food choices in those situations, reaching for the chips instead of an apple. The body takes all those extra kilojoules and distributes them as fat in the abdomen, contributing to weight gain and increasing our risk of disease.

Yoga could inspire you to become a more conscious eater, choosing healthy, natural foods which fuel your body’s energy. Paying attention to the body’s signals on your yoga mat, and distinguishing these from your thoughts and emotions, can help you listen to your body’s rhythm of when to eat and how much, as well as help build your intuition in other moments of your day.

Poor food choices, opting for convenience over nutrition, often contribute to weight gain. Becoming aware of the present moment and practising mindfulness can help you enjoy every bite of food creating a sense of fulfilment, instead of grabbing anything on the go thereby leaving yourself feeling unsatisfied.

Yoga can help you make changes in your life and importantly, sustain and support those changes. The ancient yogis have a word, tapas which is Sanskrit for “heat”, and refers to the fire, discipline and dedication that fuels the practise of yoga.

This principle can be extended to the rest of your life to overcome inertia or dullness and change dysfunctional, self-sabotaging habits. You may find that without making a particular effort to change things, you start to eat better, exercise more, or are finally able to keep off excess weight.

1.Surya Namaskar: Suryanamaskar can do to your body what months of dieting cannot. And it can do to your mind what no spiritual discourse can. Read more about Sun Salutation.

2.Warrior Pose: Begin in High Lunge with your right leg forward. If you are in correct stance, your right knee should be directly over your right ankle. Your right toes should point straight ahead and your left toes should be pointed 45-60 degrees away from your body.

Make sure your right heel is in line with your left heel, then engage your legs by pressing through your feet. Bring your hands to your hips, squaring your hips and shoulders straight ahead. Then, relax your shoulders down your back and gently draw them together.

yoga for weight loss-Warrior pose

 3.Cobra Pose: Lie on your stomach with your toes flat on the floor and forehead resting on the ground.

Keep your legs close together, with your feet and heels lightly touching each other.

Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.

Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.

Pull your torso back and off the floor with the support of your hands.
Checkpoint: Are you putting equal pressure on both the palms?

Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.

Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!

Don’t overdo the stretch or overstrain yourself.

Yoga for weight loss- cobra pose

 4.Bow Pose:

Release your hands from underneath your head.

Rest your chin or forehead on the mat.

Bend your knees, grabbing ahold of your ankles with your hands.

If you are unable to reach your ankles with your hands, the teacher may be able to help you, or you can practice one side at a time until you increase your flexibility.

Inhale and lift your head and chest up off the mat. At the same time lift your knees as high as you can. Keep your elbows straight and try to arch your body as much as possible.

The weight of the body should be more on the abdomen than on the hips. To shift your weight from the hips, try lifting your knees higher, pushing into your hands with your feet.

Hold the posture for 10-30 seconds, working up to one full minute or more. Be sure not to hold your breath while in the bow.

Exhale and with control release the legs back down to the floor.

Bring your hands underneath your shoulders and push the body back into the child’s pose, counter-stretching the back on the way.

Yoga for weight loss-bow pose

Learn more yoga beneficial yoga poses from Art of Living website.

Yoga Helps to Cope your Thyroid Disorder Better

Yoga

“Ten years ago, I only knew of thyroid disorder through school textbooks. It was only a medical condition to me which could occur in people in the outside world, until it happened to me one day seven years ago. And it was then that it occurred to me for the first time ever that thyroid disorder can really happen to anyone, even me! In the beginning, I was a bit scared but once I found yoga and Ayurveda as safe and easy treatment options, I don’t even think much about it now. Life is just as normal as it always was and daily yoga asanas practice has only made it better, helping me cope with the symptoms better” – Nikhila Singh, a patient of hypothyroidism since 2006 and has been yoga postures learnt at Art of Living yoga classes.

Yes, thyroid disorder has indeed become a household name these days, close behind hypertension and diabetes. According to the American Thyroid Association (ATA), around 20 million people in the US have some form of thyroid disorder and at least 60 percent of those who do are not even aware of it! Also, the prevalence of the condition is believed to be higher in women than men. One of the main causes for thyroid disorders is believed to be the stressful lifestyle we are leading.

Even though there is increasing prevalence of thyroid disorders today, there are numerous treatment options available to patients. Of course, every treatment would take time to show results but in the meantime, you have something to cheer about. With yoga and meditation, you can cope with your thyroid disorder symptoms better. So just add a few minutes of yoga practice to your regular treatment can help reduce stress and also make your everyday life smoother and happier.

Now, thyroid disorders can be of many types but the two most prevalent ones are:

1. Hypothyroidism (underactive thyroid)

2. Hyperthyroidism (overactive thyroid)

It’s important for you to check with your doctor which type of thyroid disorder you may be affected with. You can also check for specific symptoms of each type that you may be experiencing but make sure to confirm with the doctor first who will be able to suggest proper medical investigation before starting further treatment.

You may have hypothyroidism if:

> You may be slowly feeling disinterested in everyday affairs, getting lethargic and developing a laid-back attitude towards everything.

> You may be doing just the routine work as always but have started feeling more fatigued than usual.

> You just don’t seem to understand why you remain constipated of late.

> Your friends have started noticing a sudden weight gain and you can’t seem to explain why as you wonder that you are not even overeating!

> You look at yourself in the mirror these days and notice your face getting puffy.

> You are feeling upset seeing your long, thick hair begin to thin suddenly and there are bunches of hair lying scattered all over the house.

> Your menstrual cycles are irregular (there could be other reasons for this too; better to check with your doctor).

> You are noticing excessive hair growth on the face which is becoming embarrassing.

> You can see your throat swell up. Surely, it’s time to see the doc.

How yoga can help reduce thyroid disorder symptoms:

Before you start practicing yoga for thyroid disorders, make sure to consult your physician. Also, these yoga techniques work on coping with the symptoms better and are not a substitute to medication (though in some cases the need for medicines may reduce with consistent yoga practice over a period of time).

Note: Although all yoga asanas are considered to be good for both hypo and hyperthyroidism patients, we recommend some of the postures below which can be particularly useful. You need not restrict your practice to only these poses; check with a Sri Sri Yoga teacher on more asanas for your condition.