Top Yoga Postures for Beginners to Lose Weight

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.

  1. Plank

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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

Let’s yoga to fitness

Yoga is refreshing and could help you in fighting chronic pain. With this exercise routine, you can improve your flexibility, witness a steep jump in your energy and vitality, as well as develop your athletic performance. Are you excited to add yoga to your daily fitness routine? Then, the best Yoga studios in Los Angeles are willing to help you. Or, you can head to Namastday Yoga Center for complete yoga training. For more information, visit http://www.namastday.com/ or call (310) 923-9922.

Asanas and Poses for Treating Neck and Shoulder Pain

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

The Holistic Understanding of Yoga

After hearing and reading about all the goodness and benefits of yoga, most people get tempted to go the yoga way. What’s more, witnessing one of their friends or relatives attaining countless health benefits from regular yoga practice pushes them further on this path. Without a second thought, people often take the leap into workshops or classes, christened Yoga for Beginners. Well, if it’s for beginners, then it’s ideal for them. However, at the onset, some newbie’s feel disappointed when reality dawns. For; their perceptions from the yoga class do not much actuality.

What is Yoga

What is popularly conceived as a series of asanas, movements and postures has more to it. Asana is only one limb of Yoga. Yoga has eight limbs, including Yam, Niyam, Asana, Pranayama, Pratyahara, Dhyan, Samadhi and Dharana.

Yoga is a journey to self discovery. The exclusive combination of meditation, asanas and pranayama provides multiple benefits including physical, mental and spiritual. Moreover, the physical benefits extend beyond weight loss. It is the best way to become stronger, sturdier, and flexible. What’s more, yoga practice is known to reduce stress, depression and anxiety. In the words of the popular yogi Dr. B.K.S. Iyengar, ‘Yoga allows you to find a new kind of freedom that you may not have known existed.’

So, students must understand that weight loss through aggressive movements is not the underlying goal of Yoga for Beginners class or workshop. Instead, practitioners attain an insight into the basic techniques and concepts of yoga. They learn the yogic lifestyle which includes mantra chanting, meditation techniques, breathing techniques, right diet for good health, right and deep sleep and many more. It is a holistic approach to overall well being.

Well, yoga for beginners helps students understand what true yoga is all about. This said they can choose the path suitable for them. They can then continue with Ashtanga yoga, Hatha yoga or any other.

Namastday not only offers the best classes for Yoga for Beginners, but also conducts classes for all other forms of yoga, including Ashatnag yoga, Bikram yoga etc. What’s more, they boast of excellent instructors.

For further details, contact them at www.namastday.com

Practicing Yoga for Weight Reduction

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

Iyengar Yoga – The Perfect Way to Start

A common question perplexes most people planning to set foot on their fitness journey. Whether it is Yoga, Pilates, Aerobics or others, the dilemma remains the same. The confusion is whether their body is fit enough or ready to move ahead on their journey successfully.

Yoga for Beginners

Well; yoga is for everyone; young and old. Of course, the asanas, postures and poses require perfect alignment, flexibility and strength. Consider the head stand and hand stand. However, trained and experienced instructors at Namastday yoga studio possess the skills to work with beginners and help them brisk walk on the road to fitness.

Iyengar yoga practice is ideal for beginners.

Iyengar yoga focuses on postural alignment. In fact, students having structural and postural problems witness a significant improvement with regular practice. What’s more, the poses and postures are done with extreme precision.  Students therefore, require giving complete attention and focus to all details explained in the class. Therefore, it enhances concentration too. Iyengar yoga instructors are trained to help students achieve the pose at every step. For this, they also use props like ropes, belts etc.

For; the goal is to get the pose right. Subtleties of correct alignment are explained by the instructors. The poses and asanas are excellent for building strength and flexibility. Well; the best thing about Iyengar yoga is that it can be practiced by both young and old; thanks to the props and assistance from experienced instructors.

Namastday yoga studio offers the best yoga classes with the best instructors. Iyengar yoga classes are conducted by experienced yoga teachers. So, even beginners do not find it challenging to learn, embrace and benefit from the goodness of this yoga style.

They have various classes coming up for students interested in embarking upon their yoga journey.

For further details, contact them at www.namastday.com

Practice Tips for Newcomers in Yoga

Watching a person perform the challenging hand stand and other complicated yoga poses comfortably, stuns many. However, this encourages some to take their nascent steps into yoga, while some back out on their decision to learn the poses, asanas and postures. Attaining the complicated asanas often seems impossible.

Tips to Move Forward

Yes, it is challenging. However, regular practice under the supervision of a trained and experienced instructor can make it possible. Moreover, beginning with a class of yoga for beginners is important to build a foundation that would not deter the student throughout the journey. Understanding the postures, terminology, breathing exercises (Pranayama ) is essential to move forward. These are taught in classes specially designed for beginners.

The first few classes may seem overwhelming. The language and environment may seem alien. It might also be discouraging.

So, here are some practice tips, which help students overcome the fears and unwillingness felt in the first few classes.

  • Staying Positive: A positive attitude towards learning is helpful. It is advisable to accept the mistakes pointed at by the instructor rather than get offended or embarrassed. It is important to understand that every person’s abilities are different. While one student can perform the pose in a few days day, the other may take a few weeks. Comparison must be thrown out of the window.
  • Be their own judge: Students must trust their own judgment about their yoga practice. They must understand what they can do and what they can’t. It is their body and only they can understand it best. Listening to the body and respecting it is the key to success.
  • Watch and listen: Witnessing the poses practically in a yoga class is the best way to learn. Watching the instructor and listening to the instructions carefully is the key to getting every pose, asana and posture right.
  • Asking Questions: As important as it is to listen and look, so is to ask questions when in doubt.

These practice tips when coupled with the right environment and instructors at Namastday promise success on the yoga journey.

For further details, contact them at www.namastday.com

Physical Therapy vs Yoga Therapy

Over the recent past, medical science has observed a shift from a bio medical approach to a bio psychosocial approach. It now recognizes the importance and role of spiritual and mental factors in diseases. This is the reason behind the inclusion of yoga therapy in a doctor’s prescription. Physical therapy is also often advised by medical practitioners; primarily for post operative recovery or treatment of chronic pain. Despite sounding similar, both differ from each other. In fact, both are also simultaneously practiced for overall healing.

The Differences

Physical therapy focuses on optimizing the bodily functions. Physical therapists are trained to evaluate the cause of any muscular or structural dysfunction and treat it accordingly. The treatment methods include therapeutic exercises and gait training. In fact, lasers and electrical stimulation is also used whenever required. Besides pain relief medicines, stretches and exercises practiced under the supervision of a trained physical therapist helps in improved pain management. Both medicines and physical therapy address the specific problem and treat it.

Yoga therapy, on the other hand focuses on overall well being. Yoga therapy, unlike physical therapy and medicine focuses on lifestyle management. Yoga techniques, which include poses, breathing, postures, meditation and others, aim at overall well being.

For instance: Back pain is the blessing of the modern sedentary lifestyle. Inappropriate postures due to long sitting hours, desk jobs etc cause back pain. Medicines can drive the pain away. Even physical therapy provides relief through muscle stretching and relaxation of the affected muscle. Regular yoga practice, on the other hand corrects the posture and promotes overall well being in the long run. Moreover, mental stress is also proven to be a culprit of physical pain like back pain and knee pain. Yoga therapy aids spiritual and mental health. A calm and peaceful mind along with the right postures not only treats diseases but also prevents the body from other dysfunctions.

So, practice yoga regularly for a better life, free from physical and mental pain.

For further details, contact them at www.namastday.com

Yoga Therapy for Pregnant Women

“We are pregnant” is the latest fad in the parenting world. It statement indicates the active role of the father, while the little one blooms in the mother’s womb. However, despite modernization and changing mind set, the physical, emotional and psychological stress continues to be borne by the mother alone. Of course, the father plays a role in help her relax and reduce the stress. For all others, yoga therapy is the key.

Yoga for Prenatal and Post partum Rehabilitation  

The biomedical model has failed to meet all the needs of expectant mothers and their babies. The rate of C-sections has rocketed to an alarming 33 percent in the US and 50 percent in Brazil. Contemplative Science like yoga has the potential benefits of prenatal and post partum rehabilitation and care.

However, pre natal yoga practice cannot be substituted by other form of exercise like pilates, aerobics or others, irrespective whether they are slow or fast-paced. Prenatal yoga postures and asanas are designed to address the physical problems faced during pregnancy including back pain, pelvic pain etc. Did you know that 70 percent of expectant mothers complain about back and pelvic pain!

What’s more, emotional imbalance, stress, anxiety and depression are also integral to pregnancy. Although medical science has grown to handle many issues related to pregnancy, these remain out of their reach. Well; we have yoga to reach out to. Being a mind-body intervention, yoga increases birth weight, shortens labor, inhibits chances of pre-term birth, reduces stress and anxiety, addresses pregnancy related discomfort and balances mental health.   So, yoga empowers women while they nurture a new life within their body.

Along with prenatal challenges come the post partum depression, mood swings and anxiety. Weight management is yet another battle. Yoga therapy has potential benefits for rehabilitation after child birth.

Moreover, joining a prenatal or post partum yoga class helps you connect with other women standing on the same platform.

For further details, contact them at www.namastday.com