Another new year is here, and many of us are already up with new resolutions – to stay fit, to be more energetic, to deliver more at work, to dedicate quality time at home, and various others. Among hundreds of resolutions, losing weight remains one of the top goals for many. If you are among the first timers who are looking to devote some quality time to remain fit, here are some postures of yoga for beginners exclusively for weight loss.
Want to strengthen your abs? Go for planks. Drop into a plank, and feel it on your abs sooner than you expect. Adjust your body to regulate the intensity as per your capability.
How to do it: Stretch your heels and the top of your head in opposite directions and keep moving your chest forward between your arms. This has to be done around 10 minutes daily to develop rock-hard abs.
- Virabhadrasana B or Warrior II
Tone your thigh muscles and those at the shoulders with this posture. Keep calm and breathe to make the most of it.
How to do it: Bend your front knee making your thigh parallel to the floor. The longer you can hold this position, the better for your quads that get tighter.
- Virabhadrasana C or Warrior III
This is for a more toned buttocks, and at the same time to strengthen the back, legs and arms too.
How to do it: Keep one leg up towards the back while stretching the body parallel to the ground. Contract the abs while you hold the position. It not only helps in balancing, it does flatten the belly too. The trick is to hold the Warrior III position for longer to make the most out of it.
- Trikonasana or Triangle
It doesn’t quite twig or shake your muscles like other postures. But if done regularly, trikonasana helps to tone your abs. The twisting motion of trikonasana helps to reduce fat deposits in the belly, and also helps to improve digestion.
How to do it: Stand with stretched legs and touch your right foot with right arms stretching your body towards right. Hold on to the posture for some time before doing the same towards left.
- Adho Mukha Svanasana or Downward Dog
How about toning the full body with a single posture? Let Downward Dog do it for you. The asana or posture goes from resting position to a radical way to strengthen your arms, back and thighs.
How to do it: Push your back upwards stretching the buttocks keeping the limbs straight. Engage your thigh muscles as well as the upper arms by rotating inward. Continue to press down through the palms and heels and take regular deep breathes as you do the asana.
- Dhanurasana or Bow
Want to burn your belly fat fast? Go for dhanurasana or bow. It not only puts pressure on the abs to bring it in shape, but it also strengthens the thighs, chest and back. At the same time, it also help massage the abdominal organs to improve digestion.
How to do it: Lie down on your chest, pull up your legs from behind and hold the feet with your hands. Pull the legs upwards and in opposite directions until only your abdomen and pelvis are touching the floor.
These few postures are best suggested yoga for beginners who are looking for shedding those extra kilos. If you want proper guidance and training for regular yoga, get in touch with Namastday Yoga Center for regular training sessions. Visit them on namastday.com or call up at (310) 923-9922 to know more.
There is nothing like yoga practice that keeps you going physically and emotionally. Since ages, yoga has been ruling as one of the major mood booster and fitness mantra for one and all. Among several asanas or postures, there are relevant postures for everyone. Yoga for beginners, for experts and for the elderly and ailing – the options are many. Get trained at professional yoga centers like Namastday Yoga Center. Get in touch with them on http://www.namastday.com/ or call up at (310) 923-9922 to know more.
One of the major concerns of this generation is being overweight. With a market swarmed with junk foods, carbonated drinks, and typically irregular food habits, it is not easy to beat obesity. While many are obsessed with their looks and they don’t like being obese, the alarming thing remains the fact that being overweight is actually a major health concern. And needless to say, the same should be controlled at the earliest to prevent getting into any of these complications.
How to know if you are overweight?
It is normal for everyone to gain few pounds at a particular time. However, when it piles up over time, the extra pounds start causing trouble. How to know if you are crossing the obesity level? When to know that the alarm of ill-health has been triggered off?
It is your body mass index (BMI) score and waist size (in inches) that determines whether or not you are overweight.
Body Mass Index:
The BMI is the easiest way to find out if you are overweight. It is nothing but the measurement of your weight in comparison to your height. The chart is a predefined benchmark which can be referred to tally with your own.
- Normal weight: BMI of 18.5 to 24.9
- Overweight: BMI of 25 to 29.9
- Obesity: BMI of 30 or higher
Though not as effective as BMI, waist size also is a measurement to know if you are obese or atleast overweight. In general, women with a waist size of 35 inches (or more), and men with waist size of 40 inches (or more) are considered obese and have higher chances of developing diseases related to obesity.
Major health risks of being overweight:
Being overweight or obese tends to result in a number of health related issues, and hence must be controlled at an early stage to keep yourself hit and active for longer. Some of the major health risks of being overweight are listed below:
- High Blood Pressure
When your heart beats, it pumps blood through your arteries to the rest of the body. It is the measurement of blood pressure that shows how hard the blood is pushed against the walls of your arteries. Also known as hypertension, blood pressure doesn’t have a list of proper symptoms. However, there are some serious problems associated with the same.
Any measurement above 120/80 mm Hg (normal) is considered as high while below that is counted as low.
How does being overweight affect high blood pressure?
There are several ways that high blood pressure can be linked to being obese. In a huge body, your heart needs to pump the blood harder to supply blood to other parts of the body.
Losing weight and getting close to the normal BMI help is bringing down the blood pressure level. Additionally, it is advisable to quit smoking, reducing intake of salt, and getting enough regular physical activities including yoga. Doctors also recommend certain drugs to lower your blood pressure.
- Heart Disease
The term heart diseases include several complications that affect your heart adversely. Among those, the most common one is when a blood vessel carrying blood to the heart becomes hard and narrow making it difficult for the heart to receive enough blood. If you have heart disease, you might suffer from a heart attack, heart failure, angina (chest pain), cardiac death, and abnormal heart rhythm.
How does obesity affect heart disease?
People with obesity have a tendency to catch several health problems like high blood pressure, high cholesterol, and high blood sugar. Additionally, excess weight may put pressure on the heart making it work harder to pump blood ultimately making it weak.
Yoga helps in regulating the blood flow from the heart and eases out its job to a great deal. Yoga helps in weight loss, ultimately resulting in improving blood pressure, cholesterol levels, and blood flow to the whole body.
Stroke is a condition that happens when the flow of blood to a part of your brain suddenly stops resulting in the damage or death. The most common type of stroke is the ischemic stroke, when the artery carrying blood to the brain is blocked by a blood clot.
How is obesity linked to strokes?
Obesity increases blood pressure which is the main cause of strokes. Being overweight results in high blood sugar, high cholesterol, and heart diseases.
Yoga helps a lot in weight reduction, thereby pulling down cholesterol and sugar level. It also helps in controlling heart diseases ultimately preventing strokes to happen.
- Kidney Disease
Kidneys remove the extra water and waste products from your body, and help to control blood pressure to keep your body clean and healthy. Any damage or disorder in your kidneys makes it less effective in filtering blood resulting in waste build-up and causing several problems that can harm your health.
How is kidney disease linked to obesity?
Obesity results in the risk of diabetes and high blood pressure, the most common reasons of chronic kidney disease. Also, obesity alone can result in chronic kidney disease quickening the process of total damage.
Losing weight helps in keeping your kidneys healthier for long. Eating foods with less salt (sodium) and keeping your blood glucose in limits, can result in healthier kidneys. Practicing yoga on a regular basis is a great help in reducing weight and keeping the body free of kidney damages.
- Fatty Liver Disease
Also known as nonalcoholic steatohepatitis (NASH), fatty liver disease is the result of fat build-up in the liver causing injury in the body. Fatty liver disease is known to cause severe damage to the liver, cirrhosis or scar tissue on the organ, and even permanent liver failure.
Obesity and fatty liver:
The exact reason of fatty liver isn’t known, though the disease is known to affect people who are overweight. Middle-aged people, or diabetic ones are also prone to the ailment.
Yoga is a great solution to lose weight and to keep your liver free of unnecessary fat build-up, and preventing any chance that can result in fatty liver disease.
- Pregnancy Problems
Being overweight is extremely risky during pregnancy for both the mother and the baby. Overweight and obese women can develop gestational diabetes, and preeclampsia (high blood pressure during pregnancy). It might also result in C-section delivery bringing to a halt to the idea of normal birth.
Pregnancy problems linked to obesity:
Gaining weight during pregnancy is most likely to result in insulin resistance, high blood sugar, and high blood pressure. Severe obesity can also be associated with surgery for a longer time and excessive blood loss. Gaining too much weight during pregnancy period is known to have long-term effects on both the mother and the child.
The weight during pregnancy must be checked, and yoga is a great solution to keep the weight under control. The weight of the woman trying to conceive must be checked before being pregnancy. That ensures a safe pregnancy and a safe child birth.
Osteoarthritis is a common health issue causing pain and stiffness in your joints. The condition is related to aging or to an injury, and the most common body parts affected are hips, lower back, knees and hands.
Osteoarthritis and obesity are linked:
Being overweight is one of the major reasons that lead to osteoarthritis. The other factors that add as catalysts are old age, joint injury and genetic factors. Extra weight puts pressure on the joints and cartilage causing them to wear away. It also results in higher blood levels causing inflammation which ultimately raises the risk of osteoarthritis.
Losing weight results in less stress on the joints of knee, hip and lower back, and also reduce inflammation in the body. Much advisable is a regular practice of yoga and exercises to keep your bones healthy and joints active.
Where to go and what to practice to keep away from obesity?
If this blog post set an alarm to your mind, and if you are looking for immediate help to shed the extra pounds off your body, take up regular yoga classes to be fit and active. You may consider Namastday Yoga Center for a reliable training. Get in touch with them, visit http://www.namastday.com/ or call up at (310) 923-9922 for details.
Yoga is a dynamic exercise routine that nurtures your body, mind, and soul. Yoga is known to instill good habits and help you in getting in shape both physically and mentally. As several yoga workshops in Los Angeles points out, when done correctly this exercise routine can bring in happiness, peace, and clarity in the Yogi’s (person who does yoga) mind.
There are close to ten different types of yoga existing in the world today, some ancient while others are reformed versions of the ancient traditions. However, each of the following techniques is aimed at making the body fit and healthy.
How to define yoga?
Yoga is a vast concept and it has several interpretations making the subject more complex. According to many, yoga is a way to connect with the inner consciousness, while for the others it is a mean of getting fit. According to ancient Indian doctrines, written in 400 A.D., yoga is the method to control the mind from wandering.
Although, the definition might sound a bit heavy many believe it to be true. When done correctly, many practitioners have found a vast improvement in their concentration levels, making it easier to focus on their jobs and inherent problems in life. Probably, that is the reason why close to 36.7 million people in America are practicing this Indian exercise routine. The worldwide numbers could be way higher.
How does yoga help?
As discussed in the beginning, yoga not only works towards improving physical strength but also improves posture and flexibility. Apart from that, regular practice can improve balance as well as the mobility of an individual. These benefits of yoga make it’s a favorite among athletes.
Besides, yoga is known to help in managing stress and anxiety issues. The regulated breathing exercises, along with minimal body movements in some yoga postures or asanas, can soothe the nervous system helping the person in relaxing. People suffering from issues in having a good sleep have benefitted from this routine exercise.
Types of Yoga
According to several yoga experts, the exercise routine isn’t your typical one-size-fits-all routine. Here there are numerous methods, postures, and breathing cycles that can have a host of benefits. Ideally, there are close to ten different types of exercise routines that are widely popular today:
- Hatha Yoga
Here focus is mostly on the breathing techniques and asanas or yoga poses that help in aligning and calming the body, spirit, and mind. These classes are usually slower-paced, but staying in the same posture could be more demanding.
This type of yoga uses a combination of seating and standing postures with the help of props for yogis who want to focus on posture, alignment, and improve their muscular power.
- Vinyasa Poses
This synchronizes movement of the body with regulated breathing defines this type of yoga. Many referred to it as a free-flowing exercise routine. However, here the movements are faster than in the traditional Hatha yoga.
- Jivanmukti Yoga
Here, the entire set of sequence exercise fits in chanting, meditation, deep listening, and compassion. Here the focus is mostly on spiritual uplifting while physical elements like improvement of health are add-ons.
The breathing and meditation are the prime focus of the Viniyoga exercise routine; making is an excellent choice for people who want to work on their inner-self or have limited mobility. Also, this routine helps in improving posture and relaxing the body.
- Asthanga Yoga
It is more of a physically challenging and fast-paced exercise routine, meant to improve the strength and agility of the person. Here the individual passes on from one posture to another, taking a break only after they have completed the entire series.
Here the movements or kriyas involve chanting, dynamic breathing, meditation, and hymns. It is believed in the Hindu mythology that such exercises open the doors of spiritual realms.
- Bikram Yoga / Hot Yoga
A modern adaption of yoga, here the focus of the entire exercise routine is detoxing the body and mind. The routine comprises of 26 postures which are repeated in a cyclically for 90 minutes. Another important feature of this type of exercise is that it is practiced in a closed room and at a temperature of 40.6°C or 105°F.
- Restorative Yoga
It is a milder and gentler form of yoga, where the one has to hold the asana for 10 minutes or more. Since props are used for support, chances of injuries are quite less here. This exercise routine is ideal for patients with chronic pain.
- Yin Yoga
Here the yogi has to hold the particular position for a few minutes, mainly while lying down or in a seated position. The person has to stretch their body or perform a range of postures that can help in releasing stress or chronic pain.
Yoga can help your body in getting better and calm your mind. The Namastday Yoga Center organizes yoga workshops Los Angelesfor people who are interested to learn this exercise routine. For more information, visit namastday.com or call (310) 923-9922.
Yoga is a highly beneficial exercise routine that can help in elevating chronic pain and discomforts, assist in improving fitness and flexibility, and help in uplifting mood and depression. These benefits have made this Indian exercise routine extremely popular. Each year close to a thousand Americans enrolls themselves in a Yoga session to improve their overall health.
But, there are a few things one must remember before embarking into yoga. Basic precautions and guidelines can help in making yoga for beginners a pain-free experience. Let’s look into them:
- Using props
Props can surely help in agility and flexibility. They help the beginners in easily transitioning into difficult yoga poses. However, incorrect tools can do more harm than good. Each year a huge chunk of yoga beginners report to the ER due to injuries caused by incorrect aids. If you are planning on investing in these tools, then it is better to include an expert in your shopping spree.
- Eating heavy meals
Yoga after a hearty lunch could be very uncomfortable. It is the first thing to remember while doing yoga. Ideally, most experienced teachers prefer doing yoga early in the day, when their stomach is empty. A two to four-hour gap is recommended between the meal and the exercise session. Also, nature’s call must not be avoided. Before embarking into exercising, one must make themselves completely comfortable.
- Dehydrated body
A dehydrated body is more prone to develop cramps during yoga. Our body losses close to one liter of water during an hour-long exercise session, therefore it is important to keep the body hydrated. Dehydration can impact the ability to carry on with the routine. Additionally, a shower after a yoga session is extremely helpful in revitalizing the body, mind, and soul.
Yoga is beneficial when done right. To reap the best benefits of this exercise routine, it is recommended to avoid the mentioned common mistakes. Additionally, instead of wearing baggy clothes, try to opt for fitting but comfortable yoga pants.
The Beverly Hills-based yoga studio, Namastday Yoga, in their yoga for beginners session discuss these precautions in detail for the benefits of their participants. You too can join them. Just book your session on namastday.com or call (310) 923-9922.
Regular yoga practice is an integral part of the lives of many. Not because it is accessible, easy, slow and well defined; but because of the multiple benefits it offers, including physical, mental and spiritual.
What’s more, yoga is also known as yoga therapy, referring to the countless therapeutic benefits of regular practice. Well, all yoga is therapeutic. Regular practice itself keeps pains and health issues at bay. For instance: Regular pranayama not only treats cold, sinusitis and asthmatic tendencies, but also prevents them. It is effective in preventing lower back pain and neck pain too, among others. However, while yoga therapy to treat specific issues is conducted by therapists, regular yoga classes are carried out by yoga teachers, trained and experienced in yoga poses and asanas. Yoga workshops, unlike classes are the key to addressing specific health issues including neck and shoulder pain, which is a gift of the modern lifestyle.
Yoga for Neck Pain
Working on the desk, driving for hours etc is an integral part of modern lifestyle. When done day after day, without any counter balance, it leads to the dysfunction of muscles in the shoulders and upper back, thus, leading to acute pain and discomfort. In fact, this pain eventually takes a toll on the daily routine and makes even daily activities challenging to conduct. Pain killers are effective, but only provide temporary relief and suffer from side effects.
Yoga therapy, on the other hand teaches poses and asanas that are effective in reducing the pain. However, regular practice is a must. People can become their own healers. They can get rid of the pain by practicing poses and asanas taught by the therapists.
These can be learnt at the Tech Neck- the Neck Tune up workshop conducted at the reputed yoga studio, Namastday. By learning the right poses from experts, pain killers can be thrown out of the window, while enjoying a comfortable and pain free lifestyle.
For further details, contact them at www.namastday.com
Yoga is a practice that cultivates overall health and energy in the body, clarity and discipline in the mind and self esteem and self unferstanding in the spirit.
YOGA is popularly perceived as a physical activity, which when practiced regularly keeps people fit and healthy. In the West, yoga has been long understood as a better form of exercise, coupled with an ounce of breathing techniques and a morsel of relaxation. In fact, it is supposed as an exercise suitable for young, energetic people with flexible bodies and immense strength.
Yoga was therefore, inaccessible to a large group of people including the elderly, people with restricted mobility and more so. However, the advent of various yoga styles made yoga more accessible to all. What’s more, the countless number of yoga studios has also made yoga classes accessible to almost everybody. More and more people are joining yoga classes to enjoy the therapeutic benefits it boasts about. It is important to understand that although all kinds of yoga have therapeutic benefits; all yoga is not yoga therapy.
Yoga Therapy vs Regular Yoga
Yoga therapy has established itself as different from regular yoga. Understanding the distinction is important for intentions, practices and policies. For; students can enjoy the therapeutic effects of yoga therapy only under the supervision of a trained and experienced therapist. Unlike regular yoga instructors, therapists are trained to understand the anatomy of the body and cure problems like back ache, neck pain, etc. Moreover, while yoga classes of all kinds focus on general health management, yoga therapy addresses the specific issue of the students. It also includes asanas and pranayama. However, they are tuned to treat the issues to be addressed.
This being said, yoga too has therapeutic effects and provides immense physical, mental and spiritual benefits. However, these are for general health and weight management. Regular yoga practice keeps the mind and body fit, calm and peaceful. However, yoga therapy is the best solution for treating a variety of illnesses like heart disease, depression, anxiety and more.
Namastday, one of the best yoga studios offers both regular classes and yoga therapy. For further details, contact them at www.namastday.com
Yoga, which is otherwise understood as a tool to attain peace and calm through meditation also aids weight loss. Surprising, but true!
Yoga for Weight Loss
Unlike common misconception, yoga does promote weight loss. The stretches, physical activity, postures and poses, when practiced under expert supervision promises to help students create the best version of them. What come along are peace, calm and mindfulness, which help in leading a healthier and better quality life. What’s more, the asanas are not always vigorous like the ones practiced in hot yoga and power yoga. Even yoga with slow movements like Iyengar yoga and Hatha yoga also promote weight loss; maybe slowly, but steadily.
Well, they do help in healthy weight management. Yoga for beginners too begins with a slow pace, which is comfortable for all students. The pace of the class increases with the student’s rising ability and strength. So, yoga is a perfect package; weight loss coupled with strength and mindfulness.
In fact, the mindfulness gifted by regular yoga practice is one of the keys to weight loss. Long term mindfulness training helps in controlling the temptation towards unhealthy foods. It helps people attain awareness of their mind, body and soul. What’s more, yoga practice teaches them to chew properly and eat slowly, thereby promoting weight loss and improved metabolism.
It also slashes stress, which is known to play a significant role in weight gain. Then, of course are the carefully taught poses, postures and asanas which provide body strength like few other forms of exercise. Moreover, regular yoga practice provides the advantage of quality sleep. It is surprising but true that quality sleep for six to eight hours at night aids weight loss. Research has shown that two sets of people consuming the same amount of calories differed in the degree of weight loss. Yoga practitioners, who slept well lost more weight that the other group.
So, yoga undoubtedly, helps in healthy weight management, when practiced under experienced instructors like the ones at Namastday.
For further details, contact them at www.namastday.com