5 Hair Myths Debunked!
01
Greying Of Hair Happens Only Because Of Stress
It is often thought that greying of hair occurs because of the presence of increased stress in our lives. But this is not the case, it happens because of the absence of the pigment named melanin which is responsible for our hair being black in colour. However, stress can aid the greying of hair but is not the only cause. Genetic factors, unbalanced diet or illness also contribute to the lack of melanin.
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02
Increased Hair Fall Because Of Shampoo
It is often thought that shampooing the hair often increases hair fall. But this is not really the case. Hair fall happens when our hair roots are not strong enough to hold the hair properly. Therefore, it is necessary for our scalp and roots to be healthy and nourished so that it can hold the hair.
03
Hair Grows Faster When Cut Regularly
The hair growth actually takes place from its roots and not the ends, hence it doesn’t really matter if we cut them regularly or not. Nevertheless, it is important to get a haircut to chop off the split ends. Doing so provides more volume to UR hair and adds a fresh look.
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04
The Presence Of Dandruff Means UR Scalp Is Dry
They are two different problems causing a similar reaction, flakes. Flakes from the dry scalp are caused due to skin irritation, and dandruff is caused due to excess oil on the scalp. The dry scalp flakes are white and small, whereas the flakes caused by dandruff are white or yellowish with a tint of oil. A certain type of yeast is responsible for dandruff. Applying oil to your hair, thinking it is dry scalp could make the problem worse. Flakes form balls and nests in the hair and also cause skin irritation.
05
Shampoo And Conditioner Should Be Applied To The Entire Hair Length
One of the biggest myths is that one should apply shampoo and conditioner to the entire hair length. However, the basic purpose of shampoo is to cleanse. Therefore, it should be applied nicely on the scalp. Whereas, conditioner should be used on the hair ends to make them softer and to reduce split ends.
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Revealed: Health Secrets Of Living Water & Hydrogen
The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. Revealed: Health Secrets Of Living Water & Hydrogen Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) & Tessa Cash, NYC-based creative writer - www.tessacash.com The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. ‘Dancing with Water: The New Science of Water’ is an investigation into water’s liquid crystalline phase, a state in which water molecules create a repeating geometric pattern similar to the molecular organization that occurs in the construction of a solid quartz crystal. Although the molecules remain mobile, they appear to move together as a coherent ‘whole.’ This specific arrangement of molecules is referred to as full-spectrum living water. Full-spectrum living water is created and maintained via a series of elements that cultivate life-supporting frequencies – water that supports life at its fullest capacity. These include movement or turbulence, a gentle, structural energetic force, mineral ions, a period of stillness which provides the water with the opportunity to organise itself and lastly a frequency based input, most important of which is the resonance of the Earth. According to Dr. Gerald Pollack, professor of Bioengineering at the University of Washington, “liquid crystalline phase of water is intimately connected with the generation of life.” Much of the water in a healthy human body is in a liquid crystalline/structured state, which creates a solid platform for the instantaneous transfer of signals and other biological information. Healthy DNA is surrounded by structured water. As water loses its crystalline formation (a byproduct of age and disease), the integrity of the DNA is often compromised. I make a very concerted effort to ensure the water I consume is well and truly alive. QLife.com, along with WaterandWellness.com both, sites have solid information as to how to reinstate the liquid crystalline molecular phase into your water source, thus recreating full-spectrum living water. If you live in an area around the world where there is a plentiful source of naturally flowing spring water, then you’re at an advantageous optimum in terms of the quality of your water! However, as many of us dwell in inner city areas, access to this precious resource is cut off. Not to worry, this is where biohacking comes in very handy! A culmination of science and experimentation plus a few handy tools purchasable on these fabulous websites make it possible to recreate the state of naturally occurring living water. As stated by Albert Szent-Györgyi, the Nobel Prize-winning biochemist, hydrogen, rather than oxygen, is the fuel of life. When hydrogen is infused with oxygen, water is formed. Hydrogen is plentiful in the universe and is created on a daily basis by our body. It is the most fundamental antioxidant, as it is the smallest of the chemical elements and thus reaches every organ and every cell of the body. Hydrogen inhalation or ingesting molecular hydrogen assists the cells that make up our bodies fight oxidative stress as hydrogen has abundant antioxidant powers. From a therapeutic standpoint it also helps reduce inflammation, combats allergic reactions, prevents cell death, aids digestion, restores and repairs the nervous system and boosts energy metabolism. Studies indicate that molecular hydrogen supplementation infused with water to create hydrogen-rich water enhances performance in sports, leads to better recovery and across the board wellness. Drinking hydrogen-rich water prior to exercise helps to reduce blood lactate levels and aids and abets muscle function which can decrease during exercise. There are numerous methods in which to incorporate hydrogen into your daily wellness routine. Choosing one will depend on your lifestyle and preferences. Hydrogen inhalation devices produce regulated amounts of hydrogen gas, which saturates arterial blood, enters cell membranes and easily crosses the blood-brain barrier, providing benefits at the sub-cellular level. They can be used for up to an hour a day. These devices are costly but of course only require a one time, long-term investment purchase. Hydrogen can also be consumed via molecular hydrogen tablets which are handy if you happen to travel a lot and serve as more cost effective in the short-term. Delivery via inhalation is the most systemic as absorption through the nasal and sinus cavities travel straight to the lungs and bypasses the digestive system. However, oral consumption via tablets can improve digestion and clear up ailments within the digestive tract so each system has its benefits and contribution! There is a company that makes hydrogen bath tablets so you can pop these into a foot bath or bath tub apparatus and soak up the fantastic anti-inflammatory, soft tissue soothing, skin rehabilitating wonders. Incorporating all three absorption methods is what I would call a trifecta, as you'd be effectively be covering all bases! I personally like to use a combination of all methods to fulfill my daily molecular hydrogen intake. I have access to an inhaler device so I use it in conjunction with taking two tablets to reestablish the quality of life within the water in my body! It's also great to consume it orally, so it really helps with digestion and sort of anything that is needed internally. From a cost effective point of view, in comparisons to water filters and other purifying devices, molecular hydrogen is relatively inexpensive and has an array of added benefits that complement the prolific capabilities of living water. From my standpoint, any product that enriches your health is definitely worth the investment.
Top 5 Techniques To Help Improve UR Body Posture
An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. Top 5 Techniques To Help Improve UR Body Posture Leandi van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. 1. Stretching and releasing of the chest muscle While moving around and working in your day-to-day life, the tendency is to slouch your upper back. This causes the chest muscles to become overly tight and which translates the shoulders forward. Releasing or stretching the chest muscles is very important and can help relieve tension in the upper back and neck. This is also an important stretch for fitness enthusiasts who tend to prefer push-ups and bench press to pulling exercises. As seen in the picture there are three different positions by which you can stretch your chest. Just raise your hands a bit higher each time. Each stretch should be held for at least 30 seconds and can be repeated 2 to 3 times. 2. Scapular strengthening exercise The forward bending posture of the upper body can also cause dysfunction in the upper back. Because of the tightness in the chest, the upper back muscles can get lengthened and weak. Here is an effective upper back exercise that can help correct this. Lying down on your stomach, make a ‘W’ with your arms. From this position straighten your arms. When returning to the W position, try squeezing both UR shoulder blades together. Do not arch UR lower back. You can do 10-15 repetitions and 2-3 sets. 3. Thoracic mobility Mobility is when joints and muscles can move freely without any restrictions. The movement of the Thoracic Spine (rib and chest area) that gets restricted from bad posture is extension and rotation. Extension is the ability to straighten the upper back and rotation is rotating your upper body without movement from your lumbar spine. The following mobility drill can help make the thoracic spine move better. The important aspect here is to eliminate lumbar spine movement. Keeping the knees together keeps the movement from the thoracic spine. During this mobility drill the goal is to open the chest up as much as you can. This can be done 10-15 times for 2-3 repetitions. To progress, you can add a light weight in the hand that is on top. 4. Upper Back stretch Poor posture, an injury or muscle overuse can usually be the cause of upper back pain. Though upper back pain is less common than lower back pain or neck pain, there are many causes for it. One of the causes may be deconditioning which means, you may not be using your muscles correctly. This could easily happen while sitting at UR desk for long hours in the wrong posture. Certain exercises can help strengthen your back and also help improve UR posture. Try this upper back stretch to help correct your posture and also ease pain. Keeping UR elbows bent, try to push down your upper body as far as possible. A stretch should come over UR upper body and triceps muscles. Hold for 20-30 seconds and repeat 2 to 3 times. 5. Pelvic Mobility The ideal position of our pelvic bone should be neutral. If we sit for long periods of time on the wrong chair, we tend to round our lower back or posterior tilt our pelvis which might cause pain in the lower back. The structures around the pelvis can get tight because of poor posture. This is why the first step to better pelvis posture is pelvic tilts. Once you are able to maintain a neutral pelvic you can start strengthening your core to be able to sustain the posture in a different position. A neutral pelvis is when the lumbar spine is slightly arched but not too much and the pelvis pushing forward or back. Our lumbar spine is made to be stable. This means that a structure is able to maintain a specific position despite forces being placed on it. In order to train lumbar stability we need to do a variety of core exercises. Pelvic Tilts The main idea is to move only your pelvic bone. Try keeping your hands on your hips to help with navigating your pelvis. The first movement would be to arch your lower back (pushing your buttocks out) and the second would be rounding your lower back (bringing your buttocks in). These exercises can be done 10 times for 2 to 3 sets. Bad posture can become a habit and cause some muscles to tighten up and others to lengthen and weaken. Releasing the chest muscles and upper trapezius muscles, strengthening your shoulder blade muscles, working on your thoracic mobility and neutral pelvis can help improve UR posture and reduce pain.
A Quick Guide To Plyometric Exercises
Checklist 01 What Is Plyometrics? Plyometrics is a term used to describe exercises where you store elastic potential energy for a second and release it into kinetic energy that makes your muscles move. It entails a muscle reaching optimum force in the least amount of time. Plyometrics is used in a very efficient way to increase UR heart rate and it also works UR whole body. As children we used to hop, skip and jump anywhere and everywhere and as grown-ups we have to incorporate these same simple principles in our training programmes to be able to fully develop power. 02 Phases Of Plyometrics There are three phases of a plyometric exercise: First is the eccentric, which is the pre-stretch where the potential energy is stored. The second phase is the amortization phase, the pause between phase one and two. It is important to keep the amortization phase as short as possible so that the potential energy can be converted to kinetic energy. The last phase is the concentric phase where the movement happens. There are also three different modes of plyometrics: upper body, lower body and the trunk. 03 Important Guidelines Before taking part in a plyometric programme there are important guidelines to be followed in order to do these movements safely. Before taking part in any exercise programme, you should get an evaluation done to check if there are any current injuries or illnesses that might obstruct UR training. The most important thing before taking part in a plyometric training programme is technique. When landing, ensure that UR shoulders are in line with UR knees, so that your centre of gravity is over the base of support. When the technique is proper you can benefit from the exercises and prevent injuries. 04 The Role Of Strength & Balance A certain level of strength is necessary before taking part in a plyometric training programme. The recommendation is that you should be able to squat 1.5 times your body weight and you should be able to bench up to 1 to 1.5 of your body weight. Another important factor needed for plyometrics is balance. In order to properly execute bounding, skipping and jumping exercises, you should be able to balance. Here’s a simple way to test your balance – try to stand on one leg for 30 seconds without falling. 05 Precautions Special precaution should be taken if you are on the heavier side as it puts a lot more pressure on the joints which can cause an injury. Before taking part in a plyometric programme make sure the flooring is good. Concrete is not recommended for jumping, because it does not give the knees enough cushioning to absorb the shock from jumping. Also, ensure you are wearing the right footwear as this can help with absorbing the shocks. 06 Effectiveness Of Plyometrics What makes plyometrics so effective is its high intensity training, which means, it’s very good for weight loss and for improving explosive power. It can also serve as a variation in your training programme. It is important to start with the basics, such as skipping and then progress to the harder exercises such as box jumps and depth jumps. Make sure you get enough rest between sessions. Ideally 48 hours between sessions is recommended. 07 Best Plyometric Exercises That Can Be Done Anywhere Skipping is an effective way to increase your coordination and explosive power. Research suggests that if you skip for 15 minutes, it is as effective as running for half an hour. Squat jumps can be done anywhere, provided the floor is good for jumping. You should be able to do squats properly before taking part in this exercise. Make sure UR knees stay in line with UR hips, with UR rear pushed back. The landing is probably the most important part. Make sure when you land, you bend your knees and keep your shoulders in line with your knees. If you want to make this exercise more difficult, you can lift your knees up to your chest while jumping. Explosive push-ups are another way to produce power in your upper body. You should be able to do a push-up all the way to the ground before attempting the explosive push-up. Keep UR core activated and push yourself off the ground. If you want to increase the difficulty of this exercise, you can opt for clap push-ups. The use of medicine balls is an effective way to train for explosive power for the upper body and trunk. Side rotational medicine ball throws is an exercise that trains the lateral muscles of the core. In a squat position throw the ball by rotating only your upper body. Catch the ball in the same position and in the same movement and without stopping throw the ball back to the wall.
Know UR Body’s Limitations When UR Working Out
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we sometimes end up pushing our bodies too far. You might be looking to lose the lockdown weight fast and push your body really hard. Without putting in the time and effort towards being fit first, it is not possible. That’s where we can go wrong while we are working out. Working out is more about being aware of your body’s limits and understanding what works for you rather than getting easily distracted with someone else’s workout results. Well, there’s a way to avoid these cardinal workout mistakes and refine your workout routine. In the same path, we find ourselves trying a trending routine that gives us the toned body with minimal to no efforts. This majorly happens when we get inspired by other's routines and want the same kind of results without knowing the effort which goes into it. There are three stages which can define your workout levels Beginners are people who never worked out or made working out as a part of their daily schedule. Intermediate have a routine and are at it for some time. Advanced are ones who work out everyday and follow a certain set of workout routine. Depending on which category you fall under, your body type, BMI and other elements your instructor can easily suggest a workout routine which can work in your favour. I’ve seen many trainers do the complete opposite too, so make sure your trainer doesn’t push you too much. During the current times, where people do not prefer to go out, hitting the gym is not an option. The next best option is to keep up with their trainers virtually. This contributed to me making content on workouts and modifications. The training sessions on social media are making working out at home accessible to everyone. With so many videos being easily available it is hard for people to find the source of information and assess the reality of the workout videos. Quote: Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. How You Decide Your Workout Routine Depending on body type, every exercise has to be customized to an individual needs and limitations. People are trying these exercises with the hope that the harder they work, the more fit they become. But all they end up with is sore muscles, and still, some go at it day in day out until they stretch it too far - encounter a spasm or muscle strain. For example, if you are about 70 kilos and are overweight according to the BMI (Body Mass Index), taking up an hour of advance training on the first day (beginner) eventually exhausts your body. In the same way, people with medical conditions or injuries might not be able to exercise the same way in these fad workout videos. Be heedful of… 1. Identify your level of fitness Before beginning a workout, make sure you understand your needs and learn the right way to develop your strength. If you are new to start working out, start walking around the house for 10 minutes and increase the time limit as days pass by. To be fit, you need to spend the time, stick to the routine and build your core strength brick by brick. 2. Recognize your body’s needs Comparing yourselves to another's routine or other's fitness levels. Work with your body instead of overworking it. For example, if a person never did a push-up in life, they wouldn't know how to do it and couldn't do it properly. It is crucial to follow what your instructor and if you are not comfortable with an exercise, tell your trainer. 3. Set realistic expectations Your body is unique and it falls on you to be mindful of it, nurture it by selecting the right set of exercises. Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. 4. Give your body rest Resting your body is vital for recovery. Recovery time helps build your muscles the right way. Your instructor should always help you become aware of your resting days when you start a routine. Expert advice: It is highly important for you to discuss your medical history with your trainer to avoid injuring yourself any further. Fitness is a journey and working with your body is what you should be doing. Don’t push your body too hard just because you saw someone doing it. Don’t forget that you have to live in it for the rest of the day! Take it one day at-a-time and you will be surprised that you're closer to your fitness goals than before!
Are You Training In Accordance To UR Biological Characteristics
A Snake wiggles, birds flap their wings sideways and fly, kangaroos hop and move, and dogs and other animals walk on 4's - they are quadrupeds. All of them move in accordance to their biological characteristics, you will never see a dog move like humans on their 2's or a bird move like a snake. Humans have a biological blueprint too, and that blueprint lies in their gait cycle which is walking, running and throwing mechanics. Millions of years of evolution have shown that when we evolved as a species from being a quadrupedal to bipedal, our movement also evolved where walking, running and throwing became our core activities. We are contralateral reciprocators which mean we move with opposite hands and legs moving together where our torso rotation propels us forward. We have a Sling Pattern where the body's anterior oblique slings and posterior oblique slings they coordinate for us to move in space. Your external, internal obliques and your adductors work together as anterior oblique slings and your gluteus maximus and latissimus dorsi work together as posterior oblique slings. When you train in accordance to UR biological characteristics you move efficiently, you live a pain-free life just like the animals in the wild. They don’t warm up or stretch before they pounce on their prey; they directly go for a kill. Your length tension relationship in your musculoskeletal system will always be balanced as it is your biological connection. Functional Patterns is the only system which has decoded the biological connections of your body. This concept is relatively new in India. Using this Biological blueprint of your gait cycle and throwing mechanics we have treated chronic scoliosis, ACL tears, frozen shoulder, rotator cuff and various other dysfunctions. Training in accordance to your biological characteristics is the way to move in space, in a three dimensional world. Dr Nikhil Lad, Human Biomechanics Specialist from Functional Patterns USA. You can call me on 9920552250 or get in touch via my Instagram handle - fp_nikhil_lad
5 Hair Myths Debunked!
Our hair has an important role to play in our overall look and personality. Still, we have been living with some myths about hair care for so long, that we have actually started believing in them mindlessly, disregarding the facts. Therefore, it’s important for us to debunk such myths and to take care of our hair with natural ingredients. Here’s the list of five common myths associated with hair. MYTH 1: Greying Of Hair Happens Only Because Of Stress FACT: It is often thought that greying of hair occurs because of the presence of increased stress in our lives. But this is not the case, it happens because of the absence of the pigment named melanin which is responsible for our hair being black in colour. However, stress can aid the greying of hair but is not the only cause. Genetic factors, unbalanced diet or illness also contribute to the lack of melanin. MYTH 2: Increased Hair Fall Because Of Shampoo FACT: It is often thought that shampooing the hair often increases hair fall. But this is not really the case. Hair fall happens when our hair roots are not strong enough to hold the hair properly. Therefore, it is necessary for our scalp and roots to be healthy and nourished so that it can hold the hair. MYTH 3: Hair Grows Faster When Cut Regularly FACT: The hair growth actually takes place from its roots and not the ends, hence it doesn’t really matter if we cut them regularly or not. Nevertheless, it is important to get a regular haircut to chop off the split ends. Doing so provides more volume to your hair and add a fresh look. MYTH 4: The Presence Of Dandruff Means Your Scalp Is Dry FACT: Dandruff is actually developed due to the existence of a certain type of yeast which is actually present in oily hair. MYTH 5: Shampoo And Conditioner Should Be Applied To The Entire Hair Length FACT: One of the biggest myths is that one should apply shampoo and conditioner to the entire hair length. However, the basic purpose of shampoo is cleansing. Therefore, it should be applied nicely on the scalp. Whereas, conditioner should be used on the hair ends to make them softer and to reduce split ends.
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Must-Have Workout Essentials You Need In Your Gym Bag
Sweating it out is inevitable at the gym so packing UR own towel or a washcloth is in UR best interest! A microfibre towel can hold up to three-four times its weight in water, making it the best item to pack in UR gym bag. Make sure you don’t reuse UR gym towel and send it straight for washing, once you’re back home. Why You Should Carry Your Own Towel According to K. Vijay Simha, Exercise Physiologist, people dripping with sweat in gyms are a common sight, but unfortunately, this means these places can be breeding grounds for germs! Carelessness towards hygiene can lead to the spread of these germs. In addition, it lessens UR gym experience and more importantly, you can contract some infectious diseases. Precautions to take while using towels provided by the gym: Make sure the towels are washed and dry Check if they are separated from the used ones Lookout for any stains Ensure the used towels are sent to the laundry to avoid reuse You can also get certain infections by reusing towels, says Dr.Radha Shah, Dermatologist, Apollo Hospitals. Here’s a list of the skin infections you can develop: Impetigo Impetigo causes sores on the skin. It is caused by the strep bacteria and a cut or abrasion on the skin can lead to symptoms. Strep or staph bacteria are transmitted by touching or using another person’s towel. Prevent impetigo by washing UR hands frequently and keeping tabs on the use of UR towels. Ensure it is only for personal use. Staph A common germ that can be found in gyms is staphylococcus bacteria. Some strains of the bacteria can be harmful but most of the time, staph goes unnoticed and does not necessarily cause any infection. Ringworms This infection thrives in wet environments, so if you use a towel which is used to wipe down sweaty machines or equipment you might end up getting this skin infection. Cold & Flu Besides the spreading of skin infections in gyms, cold and flu too can spread very easily. It is transmitted via the droplets emitted when someone coughs or sneezes. As the virus stays alive for some time outside the body, it can be transmitted to many places in the gym – machines, dumbbells, railings and towels. All it takes is wiping any one of the machines or equipment with an infected person’s towel! If you enjoy feeling clean and fresh after a workout, carrying a pair of fresh clothes, socks and undergarments is essential. A change of clothes also comes handy if you are planning to run errands or head to the office, post UR workout. It’s also a good idea to carry a smaller bag for your soiled clothes. If weight training is on the agenda then carry a pair of gym gloves. Gym gloves save UR hands from becoming dry and rough while you lift weights. Gloves also provide a better grip while lifting heavy equipment and there is less chance of hurting or straining yourself while working out. To keep your hands clean and disinfected, UR gym gloves should be washed every alternate day. Gloves should also be laundered on a consistent basis. If your gloves are not cleaned regularly, there are chances of developing contact dermatitis and fungal infections. How To Clean UR Gym Gloves Soak the gloves in warm water. Fill a tub with warm water and add enough washing soap. A dishwashing detergent works well. Immerse UR gloves in it and scrub each glove. Use UR hands to rub off any dirt. Clean the gloves inside out and rinse them thoroughly to avoid any residue. You can also toss your gloves in the washing machine and let them air-dry. A few gyms have in-house shower facilities for the members while some provide washrooms with a vanity. Pack essentials depending on UR gym's amenities. A small pouch with all UR toiletries such as shower gel, face wipes, face wash and a moisturiser comprise of the basics. According to Doctor Radha Shah, Dermatologist, Apollo Hospitals you should be aware of certain harmful chemicals lurking in your face washes, shampoos and shower gels, even though the extent of harm caused to UR skin depends on individual skin sensitivity. If you work out daily you should shampoo UR hair daily or alternatively with mild cleansers, especially if you go swimming. Here’s a list of the common toxic chemicals your cosmetics may contain: Parabens Alcohol Propylene glycol Sodium Lauryl sulphate Colouring agents Music is a great motivator; it uplifts the spirit and provides an adrenaline boost that makes workouts fun! But beware, if you’re a knowledge seeker who explores podcasts or listens to versions of UR favourite book, as sharing headphones can be pretty unhygienic! Infections of the ear like candidiasis or swimmers ear can increase when sharing UR earphones. But this purely depends on the hygiene maintained by both individuals, says Dr. Radha. Additionally, there is an ideal volume level that should be maintained while doing cardio and weightlifting exercises. According to the World Health Organisation (WHO) safe listening levels depend on the intensity (loudness), duration (length of time) and frequency (how often) of exposure. All of these aspects are interconnected and influence the overall sound energy level. The permissible time for safe listening decreases as sound levels increase and 85 dB is considered the highest safe exposure level up to a maximum of eight hours. The output of personal audio devices may range from 75 dB to as high as 136 dB, so it’s best to set personal audio devices volume between 75 to 105 dB. Hydration is the most essential part of UR well-being journey. If you find it a struggle to consume an adequate quantity of water, try infused water. Some infusions can help enhance your metabolism, help you get rid of water retention and also provide you with the required amount of energy you need for the day. If you currently have a health condition like asthma, which requires you to take medication, it would be wise to pack extra medicines in UR gym bag. Medicines can come in handy anytime, anywhere. Moreover, it's better to be safe than sorry! Also, according to K. Vijay Simha there are some basic medical checks you should get done before enrolling in a gym. Here’s the list of the medical check-ups you should undergo: CBC (complete blood count) Lipid profile Vit-D3 Vit-B12 LFT (liver function test) Creatine levels ECG (echo cardiogram) A nutritious snack like a protein bar or a protein shake is an ideal post-workout snack. This helps to maintain energy levels and keeps you going through the day. Keep two protein bars or UR preferred protein powder in UR bag to boost UR energy levels post UR workout. But remember, there may be some harmful products and preservatives in your protein shakes and protein bars. Rakesh Udiyar, Celebrity Fitness Trainer is of the opinion that protein shakes and protein bars that are made from quality ingredients are very beneficial for health, but some protein powders and bars contain harmful chemicals and additives that should be avoided. Here’s a list of ingredients that can be detrimental to UR health. Casein + WPC: Known as whey protein concentrate and caseinate, these contain a high amount of lactose which is not absorbed properly by the body, and which can cause gastrointestinal issues. Gluten: This ingredient may increase inflammation in the body and can also cause hormonal imbalances, fatigue, skin eruptions etc. Dextrins/Maltodextrin: These are common ingredients found in protein powders and used as fillers to add bulk to the protein mix. They contain GMO corn which can cause gastrointestinal issues and can also affect the way fat is stored in the body. Artificial sweeteners: There are many health concerns with ingesting the artificial sweeteners like aspartamine, saccharin etc. Some of the side effects of these sweeteners are gastric issues, weight gain, headaches etc. Skim milk powders & milk solids: These cheap ingredients are used to add bulk to the protein powders. They contain a huge amount of lactose sugars leading to gastric problems like bloating, constipation and so on. Soy protein: The soy proteins may contain pesticide as they originate from genetically-modified sources. Consuming soy protein can cause hormonal imbalances too. Vegetable oils and fats: These ingredients that add creaminess to protein powders contain trans-fat which leads to the build-up of bad cholesterol. Thickeners and gums: Like the name suggests, these ingredients that are derived from corn or soy act like glue in the digestive system. It can lead to gas, constipation and also bloating. Fillers: Filers are cheap and add bulk to the protein. These ingredients include sugar, coconut flour and psyllium. Ingesting these ingredients can lead to gastric problems and reflux too. Added fibres: Some people may have a sensitive digestive system and added fibres in protein powders which are included for weight management or as fillers may sometimes cause gastric issues such as bloating and constipation. Protein shakes and protein bars, including other sports supplements are easily available. The bad news is that those who regularly consume these products are unaware of their adverse effects. Some sports supplements also contain androgenic steroids that are extremely harmful for health. Some of the negative health effects of consuming these steroids is fatigue, irritability, lack of concentration, lethargy, increased cardiovascular risk, osteoporosis, reduced libido, erectile dysfunction, reduced muscle mass, reduced strength, increased fat and so on. Some sports supplements can also aggravate certain ailments or interact with medicines. Energy drinks usually contain caffeine, B vitamins, sugars, and taurine which is an amino acid. Caffeine can increase blood pressure, cause insomnia, nervousness and palpitations. Certain sport supplements also include endocrine disruptors which could be toxic. Benefits Of Eating Protein Post A Workout During recovery, UR body’s two main needs are protein and carbohydrates, states Doctor Lakshmi K, Ph.D in Food Science & Nutrition. While carbohydrates provide energy to UR muscles, proteins help to repair UR muscles. According to the American Heart Association (2015) when you consume protein within 30 minutes of completing your workout, your body stands to benefit the most, even though the repairing and rebuilding process continues for many hours after UR workout. Your fitness goals determine the amount of carbohydrates and proteins you should consume. A 1:1 ratio of proteins to carbohydrates is adequate if UR focus is on aerobic exercise to build cardiovascular endurance. A 2:1 ratio of proteins to carbohydrates is required if UR goal is to build muscle mass. This is because to create muscle tissue, amino acids are needed. If weight loss is your goal, you need to focus on the intake of calories post UR workout. Many energy bars contain a large amount of sugar and calories so try to make yourself a shake using protein powder which will also help to rehydrate your body. Alternatively, eat a banana with peanut butter. You can also try a tuna sandwich made with whole wheat bread or hummus with whole wheat pita bread or a snack mix, containing nuts and dried fruits. A deodorant acts as a lifesaver as body odour can be a complete put-off! Ensure you opt for fresh fragrances rather than bold colognes or rich flowers. Dr. Radha warns of certain harmful chemicals you need to be aware of while choosing your deodorants, roll-ons and deodorant sprays. Some sprays can cause contact dermatitis reactions, but on the other hand, though roll-ons are relatively safer, they have a greasy feel which may not be very appealing. Here’s a list of the chemicals that can cause your skin harm: Parabens Aluminium compounds Triclosan Propylene glycol Silica
Ashtanga yoga suryanamaskar guide
How to do the south Indian version of surya namaskar Eddie Stern Today we are going to do the Surya Namaskar which is an ancient practice of the yogic tradition. There are different types of Surya Namaskar – some that are done in the north of India and some that are done in the south, which have different characteristics. Today, I’ll be teaching you a South Indian version of the Surya Namaskar that I learnt from my guru ji(s) Pattabhi Jois and guru ji Sharath Jois. Whenever UR doing these practices you should ensure UR doing three things all the time: 1)Moving with awareness 2)Breathing freely 3)Not feeling any discomfort Stretching a muscle and strengthening a muscle might require effort and you feel discomfort only if UR distorting the first two things. If you have discomfort which is pain, you won’t be able to breathe freely and you will stop moving with awareness because you will be so concerned with UR pain! So if you feel that level of discomfort you need to stop and rest or do less of that position. As with all exercises, it’s best to have a teacher present to help guide you. When you don’t have a teacher, it’s ok to try to use videos. But you have to pay a lot of attention to UR own body and to UR own capacity. OK let’s begin! The first Surya Namaskar has nine vinyasas. Vinyasa means breath and movement together. First Vinyasa Inhale and place UR hands over UR head. Second Vinyasa Exhale and place UR hands right down by UR sides Third Vinyasa Tighten UR hips a little and reach UR hands forward and exhale. Bend down. Bring UR head close to UR legs; bend UR knees as much as you need to get UR hands on the floor. Inhale with UR head up. Stay here and exhale. Repeat first and second Vinyasa Tighten UR belly – stand up and reach UR arms over UR head. Exhale and bring UR arms out to UR sides. Fourth Vinyasa Inhale and move UR arms forward and up like in the first Vinayasa. Tighten UR hips and like a swan dive, exhale and open UR chest and come down. Rest UR head down towards UR legs and place UR hands flat on the floor. Fifth Vinyasa Inhale with chest up Sixth Vinyasa Exhale, jump back and lower down Seventh Vinyasa Inhale and get into the upward facing dog position Eight Vinyasa Exhale and get into the downward facing dog position. Breathe with sound 5 times. Ninth Vinyasa Bend UR knees and look at UR hands. Inhale, hop UR feet forward, lift UR chest up straightening UR legs. Exhale and bend UR head down. Repeat first and second Vinyasa Inhale and stand up with UR hands over UR head. Exhale and stand in the samasthiti position. Take a long inhale and a long exhale. After you do UR Surya Namaskar or any other asanas, complete it by getting into a half lotus or full lotus position or even into a sukhasana position. Any position you like. We’ll start with the half lotus position today •Hold UR wrist behind UR back. Exhale and bend UR head down towards the floor •Inhale and sit back up. Put your hands behind you (palms flat on the floor) •Lengthen UR lower spine, lift UR chest up and gently rest UR head back. •If you have any neck discomfort, keep UR chin towards your collarbone and continue to lift UR chest up. This position helps to open UR lungs for deep breathing. •Push off from UR hands and keep UR hands on UR knees. The back of UR hands should be on UR knees; close UR thumb and forefinger. Keep UR Spine straight and UR chin down. Breathe slowly 10 times. Breathe with sound in UR nose and UR throat. •If UR in half lotus with the sukhasana, you can change UR legs but if UR in the full lotus position – don’t change UR legs – you’ll just be doing UR right first. And if UR in full lotus for all this, there will be one more pose that you can do at the end. •While still in the half lotus pose with the sukhasana - put your left leg on top. Hold onto your opposite wrist – exhale and bend down. Breathe 10 times. •Now come into the full lotus position if UR able to do it. If UR unable to do full lotus, just keep UR legs crossed. In full lotus padmasana, keep UR hands on the floor next to UR thighs and lift yourself off the ground for 10 breaths. If you are not able to do a full lotus – just cross UR legs and lift yourself off the floor for 10 breaths. (Your legs don’t have to be lifted off the ground). This concludes the Surya Namaskar – the first type, along with the 3 finishing poses and udbuthihi, the deep breathing which helps to calm the mind and give you a little bit of a meditative state at the end of your practice. •Now lie down on UR back for two minutes stretching UR legs out in front of you. Rest flat down. Some people are a bit more comfortable with their feet resting flat on the floor. Keep UR knees together if you have any lower back pain. Otherwise, rest with UR legs in front of you for 2 minutes. When UR ready to bring yourself back up, you can lengthen UR inhale and lengthen UR exhale, wriggle UR fingers and toes and move UR ankles and wrists around a little bit – pull UR knees into UR chest and hug UR knees for a moment. Rock yourself up to a seated position with UR hands folded in front of you. Say ‘Om Shanti’ three times to conclude. The most important thing about yoga, meditation or any devotional practice or contemplated practice you do is to do it with regularity because that’s when you begin to see change and transformation in UR life.
Top 5 Techniques To Help Improve UR Body Posture
An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. Top 5 Techniques To Help Improve UR Body Posture Leandi van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. 1. Stretching and releasing of the chest muscle While moving around and working in your day-to-day life, the tendency is to slouch your upper back. This causes the chest muscles to become overly tight and which translates the shoulders forward. Releasing or stretching the chest muscles is very important and can help relieve tension in the upper back and neck. This is also an important stretch for fitness enthusiasts who tend to prefer push-ups and bench press to pulling exercises. As seen in the picture there are three different positions by which you can stretch your chest. Just raise your hands a bit higher each time. Each stretch should be held for at least 30 seconds and can be repeated 2 to 3 times. 2. Scapular strengthening exercise The forward bending posture of the upper body can also cause dysfunction in the upper back. Because of the tightness in the chest, the upper back muscles can get lengthened and weak. Here is an effective upper back exercise that can help correct this. Lying down on your stomach, make a ‘W’ with your arms. From this position straighten your arms. When returning to the W position, try squeezing both UR shoulder blades together. Do not arch UR lower back. You can do 10-15 repetitions and 2-3 sets. 3. Thoracic mobility Mobility is when joints and muscles can move freely without any restrictions. The movement of the Thoracic Spine (rib and chest area) that gets restricted from bad posture is extension and rotation. Extension is the ability to straighten the upper back and rotation is rotating your upper body without movement from your lumbar spine. The following mobility drill can help make the thoracic spine move better. The important aspect here is to eliminate lumbar spine movement. Keeping the knees together keeps the movement from the thoracic spine. During this mobility drill the goal is to open the chest up as much as you can. This can be done 10-15 times for 2-3 repetitions. To progress, you can add a light weight in the hand that is on top. 4. Upper Back stretch Poor posture, an injury or muscle overuse can usually be the cause of upper back pain. Though upper back pain is less common than lower back pain or neck pain, there are many causes for it. One of the causes may be deconditioning which means, you may not be using your muscles correctly. This could easily happen while sitting at UR desk for long hours in the wrong posture. Certain exercises can help strengthen your back and also help improve UR posture. Try this upper back stretch to help correct your posture and also ease pain. Keeping UR elbows bent, try to push down your upper body as far as possible. A stretch should come over UR upper body and triceps muscles. Hold for 20-30 seconds and repeat 2 to 3 times. 5. Pelvic Mobility The ideal position of our pelvic bone should be neutral. If we sit for long periods of time on the wrong chair, we tend to round our lower back or posterior tilt our pelvis which might cause pain in the lower back. The structures around the pelvis can get tight because of poor posture. This is why the first step to better pelvis posture is pelvic tilts. Once you are able to maintain a neutral pelvic you can start strengthening your core to be able to sustain the posture in a different position. A neutral pelvis is when the lumbar spine is slightly arched but not too much and the pelvis pushing forward or back. Our lumbar spine is made to be stable. This means that a structure is able to maintain a specific position despite forces being placed on it. In order to train lumbar stability we need to do a variety of core exercises. Pelvic Tilts The main idea is to move only your pelvic bone. Try keeping your hands on your hips to help with navigating your pelvis. The first movement would be to arch your lower back (pushing your buttocks out) and the second would be rounding your lower back (bringing your buttocks in). These exercises can be done 10 times for 2 to 3 sets. Bad posture can become a habit and cause some muscles to tighten up and others to lengthen and weaken. Releasing the chest muscles and upper trapezius muscles, strengthening your shoulder blade muscles, working on your thoracic mobility and neutral pelvis can help improve UR posture and reduce pain.
Secrets To Stay Fit & Healthy During Quarantine
Secrets To Stay Fit Healthy During Quarantine Today I’m going to talk about how to heal yourself with fitness. During this quarantine period, everyone is baking amazing cakes and posting amazing food online which may just take you on a guilt trip once everything is back to normal. People need to understand that the quarantine period is not an excuse to suddenly eat whatever you’ve always wanted to. It’s also not an excuse to sit in front of the TV and watch Netflix! There are way many things you can do, even during this period. As far as baking cakes are concerned – go ahead and bake, but ensure you control what you put into UR system. We’re talking about a pandemic, so it’s something that could hit any of us at this point in time, but we have to try and protect ourselves as much as possible. I honestly believe that staying fit will help you stay protected! Food & Exercise Let’s talk about the food part first and then talk about the exercise aspect. I think food is very important. We need vitamins, minerals and the right kind of food to put into our system so that our system is protected. You don’t get vitamin D, vitamin C and all the important vitamins and minerals through cakes or pizzas! The thing I remember most, is the way my parents ate. They are in their 70’s and still go to office every single day of their lives and still move around. Our parents and grandparents used to eat in a certain way. They didn’t have options of pizza and cake, but just ate what was available. They cooked at home and knew exactly what is going into their food. They kept things very simple as there were no fancy recipes and ingredients. They had normal vegetables, dals, and rotis. So the first thing you need to do is to go back to being simple. Go back to what UR parents and grandparents ate and unfortunately, this does not include pizzas! If you don’t have anything better to do than cooking, make sure you cook something that is good for you. I think there are enough things you can make with healthy ingredients. For instance, take cauliflower. Today, it’s become the new pizza base. Any and everything you want today, is cauliflower! So basically, you can make good choices. You can also make healthy alternatives to every single thing. Coming to the topic of exercise and fitness, I’m not saying to go out there and run a marathon or workout for two hours nonstop. I’m saying spend 30 minutes of UR day moving. I read a quote which I really like and I think it’s amazing! It says if you come out of this pandemic not healthier or fitter, then it was never a lack of time. That was UR excuse. It’s always a lack of discipline! Fitness doesn’t necessarily mean going to the gym and lifting hundred kilos. Fitness means being active! Sometimes, just helping out in the house is good enough. During the SOHFIT 40 Day Challenge on our active recovery days, we get people to clean their house. I think it’s a very good workout and we also get to appreciate the work done by our house help. Interestingly, in rural India everyone just sits on their haunches and squat. They don’t have seats. Due to this exercise, none of them have knee issues or backache problems. They are all good at it because they keep doing it. For those who sit on their chairs the whole day, it could be quite difficult! I eat one meal in this position. Even though it could be my quickest meal ever, I try to eat at least one meal while squatting. What we can learn from this is that exercise is not only gymming – it is not only going crazy for 20 minutes! Exercise is any kind of movement that keeps you active. This is especially significant at a time like this when everyone is sitting at home on their chairs and not doing much with their lives. In such a scenario, the number of steps you take in a day is also going to go down and you are going to be less active. So you need to stretch every single day and need to do some kind of activity for at least 30-40 minutes a day. You also need to eat simple. Boost UR Immunity The right foods help to boost immunity and exercise helps to release the right hormones in UR body. A lack of equipment at home shouldn’t be a hindrance. UR body is more than enough. During the SOHFIT 40 Day Challenge, we give people bodyweight exercises to do. Exercising at home in a limited space and with limited equipment may not be everything you want, but trust me, when I say that you can enjoy working out at home too! I used to think that I won’t be able to live without a gym, but I’ve been working out in my living room for four weeks now and I’m enjoying it! Some people may get a high out of lifting heavy weights and if UR missing them, you can get creative about the same. I lift my son and squat. I also lift a chair and put it on my back. I even fill up a backpack with stuff to make it nice and heavy and then work out with it. Also, as you may not feel like going to the gym for quite some time in the short-term, you will need to work out at home and continue to take your health seriously. Once things ease out a bit, you can even get UR trainer to come to UR place for workout sessions. Online and virtual coaching is also a great option during this time. 5 Qualities Of An Ideal Trainer 1. Look for a person who is willing to listen and not someone who stamps their authority on you – instructing you to do only this or that. 2. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. 3. I strongly feel that every coach needs to look the part. I don’t think I would train with anyone who is big, fat and out of shape. The reason being, a coach should always inspire you to work harder! 4. Be aware of coaches who try to oversell themselves. A trainer should not be giving you advice on medications or on food – because they are not qualified for this. It’s vital to choose a trainer with good qualifications. 5. Man management is also important because your coach will be spending more time with you than possibly your best friend does! If you take a coach for five days a week – you will be spending five hours a week with this person. So UR trainer needs to be someone you can communicate with. An important point to remember is that UR trainer does not need to touch you to show what’s working and what’s not. Exercises can be explained by the trainer showing you the movement. Just in case it’s really necessary for a trainer to touch you to convey something important – permission can be first sought to maintain a level of decency. Why The SOHFIT 40 Day Challenge Is Cool! I believe you can only get better and fitter if you combine food and workouts. One by itself is never going to work, so both needs to be combined. I like to keep things simple and thus have a structure in place as far as workouts are concerned. Every coach needs to know where they can push boundaries and push buttons and how they can gradually bring their ‘students’ up to a level where they can push them even more. From that perspective I like the challenge, because this is what we do in the challenge. Five coaches look after you every single day to make sure you are covered. We also try to find alternatives to everything; we ensure UR checking UR food and that your food is right. I also don’t believe in diets or following diets to get fit. We make you accountable not only to yourself but to UR community and group (as you are put on a WhatsApp group together). Additionally, we constantly cheer you on and motivate you which I feel is very important. The fact that UR friends have done something makes you want to try it out too. Even if we are stuck at home right now, it doesn’t change the fact that we are social animals and we work better when there is some social accountability involved in what we are doing! The fact that you have 30 other people on the group encouraging you, sharing their experiences, their workouts, how they did the workout, explaining their workout strategy and so on - is motivating enough for you to go ahead and give it a shot! This works much better than personal accountability and that’s why I like it! I feel there’s so much more to working out. Working out is one part of it. Being with your friends and sharing things that a lot of people don’t usually share – right from insecurities, what works for you, what doesn’t, what’s been happening, UR injuries and so on, are things you don’t generally share. I’m very proud of the SOHFIT 40 Day Challenge programme and I love it! I always wanted to help people and the purpose of this challenge is to help as many people as you possibly can, even if you can’t meet them in person. Most importantly, we want people to come out of this lockdown situation a lot healthier and a lot better to face the world – that’s the endeavor! Stay safe yes – but also stay sane, because staying at home constantly can have an impact on UR mental state as well. This challenge gives you something to do and a structure to look forward to. So hurry and book UR slot now! The last date for registrations for the fitness challenge is 16 March 2020 for the 20th April edition. Log onto: https://www.sohfit.com
How to set up an at-home gym within 1000 rupees and get a perfect workout too!
You Don’t Need To Visit A Gym To Be Fit Fitness doesn’t need fancy equipment. You can get fit even on a budget, just by keeping things simple. You can have an effective home gym that gives you results with inexpensive devices as well. You don’t need high-priced gym weights but keep in mind that it should be balanced and comfortable to use. You can get a full-body workout and do a wide range of exercises in your home within Rs1000. Yoga Mat Working out at home is what everyone is currently doing during the lockdown period. So one of the first things to get yourself is a yoga mat or exercise mat. A mat is good to prevent back pain while doing lying down exercises. It also protects you from the floor. Yoga mats starts from as little as Rs285. Check online and choose the best one for you. Skipping Rope A workout using a skipping rope is considered to be a full body workout. It promotes heart health and is the best cardiovascular exercise you can do at home. In fact, many professionals use a skipping rope to get an effective cardio workout. Skipping ropes are also available from as little as Rs199. Check online and choose the best one for you. Gym Dumbbell Water Bottles Staying hydrated is very important and more so while training. The hybrid of a water bottle and dumbbell is very useful for not only keeping your hydration levels up but can also be used for various upper body and lower body exercises at home or office. These gym dumbbell water bottles are available online for Rs220. So put it on your shopping list without delay. Resistant bands Resistant bands offer a very effective workout and can be carried anywhere. You can do all kinds of freehand resistance exercises to build your strength with these bands. These bands exert a particular amount of force on UR muscles when stretched and can be used for both upper and lower body training. They improve joint mobility and are also a great way to help improve UR flexibility. These bands are easily available online from sporting goods retailers and cost as little as Rs299 for a pack of three. At-Home Full-Body Exercises We’ve already spoken about a cardio workout with a skipping rope but you can get a good cardio workout by just jogging around your building or climbing up stairs. These are inexpensive activities. What’s more, you can also view a yoga class online to get in some stretches and improve your flexibility. If you don’t have access to all the things mentioned above, use water bottles, a plastic rope for skipping and if you’re really strong you can use an empty gas cylinder as weights. Here are some at-home full-body exercises you can do with resistance bands/water bottle/weighted bags /empty cylinder/ or dumbbells (DB). Legs Warm-up • Suryanamaskar - 1 min • Free squats - 1 min • Free lunges 1 min • Sumo squat - 1 min • Donkey kicks - 1 min 1) Squats with dumbbells or bands (20 reps 4 sets) 2) Sumo squat with dumbbells or bands (20 rep 4 sets) 3) Lunges with dumbbells or bands (20 reps 4 sets) 4) Dumbbell stiff-legged deadlifts or with bands (20 reps 4 sets) 5) Dumbbell calf raises both legs or with bands (20 reps 4 sets) Abs 50 Crunches 50 Scissor leg exercise 50 reverse crunches V-hold for 1 min Plank for 1 min Back/Chest Warm-up • Mountain climbers (2 min each) • Jumping jacks (2 min each) • Spot running (2 min each) • Skipping (5 min each set) Repeat this warm-up 2 to 3 times 1) Band or DB pull-down for upper back (20 reps 4 sets) 2) Band or DB rowing for mid back (20 reps 4 sets) 3) One arm row with band or DB (20 reps 4 sets) 4) Bent over row with the band (20 reps 4 sets) Chest 5) Band or DB chest press (20 reps 4 sets) 6) Band or DB chest flys (20 reps 4 sets) 7) Incline push-up (20 reps 4 sets) 8) Suryanamaskar (20 reps 4 sets) 9) Pull-over with DB (20 reps 4 sets) Bicep/Tricep Warm-up • Burpees (20 each 4 sets) • Mountain climbers (20 each 4 sets) • Hip bridge pulse at the top (20 each 4 sets) • Crunches (20 each 4 sets) • Leg scissors (20 each 4 sets) • Reverse crunches (20 each 4 sets) • V-hold 1 min each • Plank for 1 min each 1) Standing biceps band or DB curl (20 reps 4 sets) 2) Triceps band or DB press overhead (20 reps 4 sets) 3) Door band or DB biceps curl (20 reps 4 sets) 4) Band or DB kickback triceps (20 reps 4 sets) 5) Hummer curl band or DB (20 reps 4 sets) 6) Tricep dips (20 reps 4 sets) Shoulders Warm-up • Mountain climbers (2 min each) • Jumping jacks (2 min each) • Spot running (2 min each) • Skipping (5 min each set) • Repeat this warm-up 2 to 3 times 1) Shoulder overhead press with DB or band (20 reps 4 sets) 2) Lateral raises with DB or band (20 reps 4 sets) 3) Front raises with DB or band (20 reps 4 sets) 4) Upright row with DB or band (20 reps 4 sets) 5) Bent over flys with DB or band (20 reps 4 sets) This is a circuit of all body parts. Do 20 minutes of cardio exercise like climbing the building stairs or skipping at home, together with any combination of freehand exercises listed above. During The Set Remember this is a 4-day workout. The 5th day is rest day, after which you can start again.
The Absolute 10 Best Online Yoga Courses You Can Opt For In India
As the Covid-19 pandemic continues to curb movement around the world, social distancing is widely practiced. So yoga teachers are now conducting online classes, tutorials and even meditation practices of different yoga styles. Some of these classes are also customized to meet an individual’s specific goals and requirements. All you have to do is choose a class that best suits your need. Classes are conducted every day but it also depends on the location, time and the size of the group. According to Dinesh Pratap Singh, personal trainer a certified yoga & fitness instructor at Apollo Life Studio, an online yoga session is a simpler way to learn yoga if you are a beginner. Online sessions are effective, especially when you want to stay consistent and keep it regular. You needn’t step outside your home, you don’t have to miss a session and it’s also easier on the pocket. Online classes/courses allow flexibility of choice, duration, space, time, intensity and attention! It enables personalized training, customized, specific routines towards your own fitness goals (mind and body) all in the comfort of own personal space. However, if you plan to start online yoga sessions, ensure you inform UR yoga teacher (trainer) of any medical condition you may have. We believe you should benefit the maximum from UR learning experience. So here’s a list of the most reputed yoga schools and teachers in the country and a bit of info about what they offer and teach. Checklist 1. Yogakshema Yogakshema, Delhi NCR’s only accredited Iyengar Yoga Centre, conducts classes six times a week. Nivedita Joshi’s instructions are underlined by clarity and adherence to the principles established by Yogacharya Iyengar. Nivedita participates regularly in yoga sessions in various cities of France with S.F. Biria, a senior teacher of Iyengar Yoga. She introduces simple postures for a peaceful and quality life. Each class not only enhances you mentally as well as spiritually but also prepares you to face the struggles of life with a positive, indomitable and dynamic spirit. Yoga is taught at different levels and there are walk-in classes, along with medical classes and make up classes too. Yogakshema is offering a one-month introductory yoga course to help you get fit and healthy! The course starts on July 11th and will be conducted via Zoom on Saturdays and Sundays, 9:00am -10:30am. For more information log onto https://www.iyengaryogakshema.org 2. Adhyatma Yog Sansthan Adhyatmayogasansthan has been working progressively for the last ten years in the field of health management, health enrichment and stress management. The school offers yoga classes for healthy and positive living and the eradication of health ailments like obesity, thyroid problem, weight loss/gain, diabetes, gastric problem, constipation, hypertension, low BP, sinusitis, hernia, joint pain, arthritis, heart problem, migraine, depression and stress. Some of the programmes conducted by Adhyatmayogasansthan are as follows: • Free yoga camps • Yoga seminars • Yogic lectures • Spiritual lectures • Yogic treatments • All kinds of meditation • Yoga workshops • Yoga demonstration classes • Yoga conference • Stress management • Therapeutic yoga for various diseases • Group classes • Home tuitions/personal classes • Power yoga • Special classes for weight loss and obesity • Acupressure • Yogic massages • Aerobics • Student’s special yoga for competitions • Yoga courses – three month, six month courses and one year yoga diploma For more information log onto http://adhyatmayogasansthan.com 3. Sivananda Yoga Vedanta Nataraja Centre The International Sivananda Yoga Vedanta Centres is a non-profit organization founded by Swami Vishnudevananda and named in honour of his teacher H.H. Sri Swami Sivananda Saraswati Maharaj, one of the most influential spiritual teachers of the twentieth century. This Organization propagates the authentic teaching of Yoga and Vedanta. A variety of courses, classes and workshops are offered, including those for beginners, at the intermediate level, advanced level, foundation to meditation course and weight loss course, amongst others. For those new to yoga, the yoga practices are taught step-by-step to teach the 5 points of Yoga: Proper Asanas, Proper Pranayama, Proper Relaxation, Proper Diet Positive Thinking and Meditation. During this current phase, various classes, courses and programmes are also offered online. Details regarding this can be found at sivananda.org.in/online-sessions. For more info log onto www.sivananda.org.in/delhi 4. Bharat Thakur Artistic Yoga Bharat Thakur's Artistic Yoga is a leading yoga company in India. It was developed back in 1999 when Bharat saw that the Yoga being taught and practiced all over the world and in India was in no way as powerful, dynamic and immediate as authentic Yoga could be. Online classes are conducted on the basis of difficulty levels such as easy, moderate, difficult and very difficult. The classes include the teaching of the basics of yoga including the different asanas, pranayama, bandhas, kriyas, mudras and meditation. Before you begin online classes, you are required to find out how fit you are, how flexible you are and what kind of classes you should be taking. As a registered user (registration is free), some of the unique features that you will have access to is as follows: • Up-to-date information about the centers and workshops in various cities • A better understanding of the different aspects of Yoga • Online Classes: Videos on specific techniques and more • E- Publications: Loads of articles, E-Books on different topics • The Artistic Yoga Journal: A monthly E- Magazine featuring articles about Yoga & much more… • Bharat Speaks: A video and audio section covering different aspects of life and Yoga as spoken by Bharat Thakur • The Hub: A unique interactivity feature that allows you to ask questions, have conversations, share your notes, make friends (and follow people into conversations with a unique ‘What’s Everyone Doing’ feature!) • Yoga Tube: You can share your practice and see what others are doing • What’s Your Yogability? – A questionnaire that can guide you on what you should be doing towards starting or improving your Yoga practice For more info log onto https://artisticyoga.com 5. Ritambhara Ritambhara offers an alternative way of engaging with life, rooted in Indian tradition and encompassing contemporary practices to help you live a life full of Rasa. Raghu Ananthanarayanan has been enquiring into three questions relentlessly in his life, these are how does one become the best that one can be? How do organizations and groups become the best that they can be? What does it mean to be an Indian? On the other hand, Sashikala Ananth’s passion has been the study of the Vaastu Shaastraas and adapting the profound insights of the ancient texts to contemporary living. Sashikala has conducted several seminars across the world where she brings together a unique confluence of learning and experience. She and her husband Raghu Ananthanarayanan have been running a design and self-development centre called Vadivam for the last three decades. Ritambhara offers online self-paced courses and family retreat programmes designed to energize and nourish the individual, as well as the family space. Among the various other online courses offered, is a course that covers the introduction to working with the Yoga Sutra. So if you have questions about yourself, life, and if you’re interested in understanding the nature of the human mind and transforming it, this course would be an exciting beginning. Ritambhara also believes that the COVID crisis has shown how relevant the practice of a holistic yoga can be. One can enable the celebration of peace by reiterating the individual practice of yoga with a central focus on the basic foundations of yoga, namely: • A deep and abiding concern for the suffering of mankind and the earth (duHkha nivAraNa) • A commitment to non-violence (ahimsa) • A commitment to truth (satya) In keeping with this thought, an International Online Yoga Festival was organized between 18th – 20th June, 2020, titled ‘Peace & Sustainability Through Yoga.’ Also, as an endeavor to understand and deal with all the mayhem that COVID-19 has created, Ritambhara conducts contemplative conversations online to help deal with this situation and to help you recognize how to anchor yourself to in these times. The session is on every Saturday, 4:00-5:45 PM IST. These sessions are offered through video conference on the web and there is no fee for these sessions. For more info log onto https://ritambhara.org.in 6. GNOSIS Medical Yoga Gnosis means spiritual knowledge. Gnosis Medical Yoga is a confluence of Ancient Indian Wisdom with Modern Medicine. Dr. Vineeta Ketkar is a practicing Family Physician in Pune and has been practicing since 1980. Through her well-equipped Yoga Institute she has been offering Yogic Health Services and Yoga training programmes since 2006. Gnosis offers medical yoga therapy based on Ashtang Yoga & Hath Yoga which is extremely useful for Psychosomatic and Life style Disorders. Gnosis believes that healing is a process occurring in the body continuously. The science of Yoga, dealing with body, mind & cognition level helps for maintenance of Health. In Psychosomatic disorders, Lifestyle diseases and Degenerative spine and knee conditions, Science of Yoga offers guidelines in their management. Gnosis also offers individualized programmes for fitness/health depending upon the working pattern and personality traits of individuals. Some of the others services offered by Gnosis includes lectures and workshops, corporate yoga, outdoor yoga, yoga in hospital and yoga for sports fitness. For more info log onto https://www.gnosismedicalyoga.com 7. Be & Make Swami Vivekananda Yoga Institute Be & Make Swami Vivekananda Yoga Institute strives to be a journey of self-discovery for individuals. It has be running for 10 years and offers expertise on asanas, pranayama, meditation and lifestyle management, providing holistic yogic practices that follow internationals standards in yoga. The institute believes that there is yoga for everybody, whether you are young or old, experienced or a total beginner. They offer the best yoga classes at the most economical prices to help people benefit from yoga and create a lifestyle that is full of happiness. The institute promotes the fact that yoga makes you strong, peaceful and healthy! It is an art which connects UR mind, body and soul together. Be & Make Swami Vivekananda Yoga Institute offers various classes, like yoga for senior citizens, yoga at home, yoga for children, spiritual and meditation, corporate yoga, pre-natal and post-natal yoga, yoga for weight loss and so on. Classes are conducted seven days a week from 5:00am to 9:00pm at your convenient timings. Yoga at your doorstep is a great way to get services with the ease of no travelling and in the comfort of UR home. The best yoga instructor gives you individual attention for your overall wellbeing or helps you manage your ailments. The yoga institute also conducts classes at apartments, schools, and universities. For more info log onto http://beandmakeyoga.com 8. VINYAS Yoga Studio The VINYAS Yoga Studio was established in 1997 and is known to offer friendly, flexible, high quality, intensive services. VINYAS Yoga is a holistic Yoga module which targets the growth and enrichment of multiple layers of human existence which is believed to be physical, astral, mental, emotional, intellectual and spiritual. Besides the regular yoga classes, VINYAS also offers yoga classes for women, children, and pregnant women. VINYAS Yoga also aids in management of various common ailments found in women like pre and post-menopausal problems, sickness during pregnancy, anaemia, breast care, leucorrhoea, menstrual disorders and so on. You are also provided an opportunity to practice yoga with your kids with ‘parental yoga’ that is offered by VINYAS Yoga. During the 30 minutes session, parents can spend some quality time with their children. Kids from 18 months to six years are given training. VINYAS Yoga treats and manages various psychosomatic ailments as well. The yoga studio has a very different style and approach to therapy. The treatment and management of every ailment is different. It is supported with appropriate musical ragas. VINYAS also conducts yoga programmes for personality development, job stress management and labour management. The studio conducts two online sessions daily, five days a week on a monthly basis. For more info log onto http://www.vinyasyoga.com 9. Asmyi Iyengar Yoga Asmyi Iyengar Yoga offers a form of Hatha Yoga that emphases detail, precision and alignment in the performance of asanas and pranayama. They utilize props such as belts, blocks, blankets and chairs as aids in performing asanas and help you perform correctly, with no risk of injury or strain. This makes it easy for both, young and old. This system aims to unite the body, mind and spirit for health and well-being. Classes are offered at the beginner, intermediate and advanced level. At Asmyi Iyengar Yoga Noida, certified Iyengar Yoga instructors share their learning wholeheartedly with everyone. Classes are conducted level-wise, Monday to Sunday from 7:15am till 7:30pm. From time to time, workshops and intensive courses are also organized for advanced and serious practitioners. Senior and extremely learned teachers are invited from around the globe to conduct classes. Additionally, every day online yoga classes #Watch&Do is conducted in English and Hindi for all, including beginners and newbies. These are quick 45 minutes sessions that help you do doable yoga asasnas with the help of simple home props like a chair and pillow. For more info log onto https://www.asmyi.yoga 10. Atré Yoga Studio AtréYoga Studio endorses a style of yoga crafted to individual lifestyles. They offer diverse wellness and yoga approaches under the same roof as Ashtanga, Hatha, Yin and Vinyasa Flow; including their very own specialized AtréYoga. The Studio has been known for the uncompromising and anatomically relevant luxury and applied yoga services to yoga practitioners, MNCs, and ace level athletes for over ten years. Zubin Atré’s knowledge and application of anatomy and kinesthetics helps him address students' individual needs and goals as he safely guides them through asanas. AtréYoga comprises of five structured series of asanas developed by Zubin. Based on in-depth awareness of human anatomy and movement, these asana series are designed with variations on flexibility, strength, balance, and breath. Besides classes, AtréYoga Studio also hosts workshops, organizes retreats, provides on-site corporate yoga sessions and yoga counselling. With no levels, and no competition - classes are kept small, and people perform to their own ability. A detailed online yoga schedule hosted on the website helps you plan your workouts much in advance. Reasons AtréYoga style is one of the best yoga styles to be learnt online: • The instructions are very precise, clear and loud. While instructing AtréYoga, the rectangular shape of the mat is always used as a reference for the asana positioning during the class in support of the instructions. • The use of metaphors is used in guiding through the postures (asanas) which makes it easier for students to understand the asana. • The visual cues given, together with the instructions makes it easy for everyone to follow the class, even without previous experience in yoga. For more details log onto https://atreyogastudio.com
