Stretching and releasing of the chest muscle
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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!
5 Qualities of an Ideal Trainer
5 Qualities of an Ideal Trainer Look for a person who is qualified and has the right kind of certifications and experience. A person who is willing to listen and not someone who only stamps their authority on you – instructing you to do only this or that. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. 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! 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 to do this. 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 and who understands your body and your moods.
Joshua Holland’s Quarantine Routine & Practical Recommendations To Maintain Optimal Health!
If 2020 has reiterated anything, it is most certainly that the old adage of ‘health is wealth’ has been underlined, highlighted and imprinted boldly at the forefront of our minds. While my field of expertise is indeed the health and wellness industry, this unprecedented time has brought to my awareness how fundamental preventative healthcare is Joshua Holland’s Quarantine Routine & Practical Recommendations To Maintain Optimal Health! 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 If 2020 has reiterated anything, it is most certainly that the old adage of ‘health is wealth’ has been underlined, highlighted and imprinted boldly at the forefront of our minds. While my field of expertise is indeed the health and wellness industry, this unprecedented time has brought to my awareness how fundamental preventative healthcare is. Although simple, this concept has been adopted all over the world to prevent the spread of the incredibly contagious COVID-19 virus, with the use of masks, social distancing and self-isolation. I’d like to share a few of my tried and tested tips and tricks to further bolster immune health so as to create a strong foundation for the body’s defense mechanism to rely upon. When it became clear that the COVID-19 was tenaciously contagious, I took the personal initiative to self-isolate early on, despite the absence of symptoms or a positive/negative test. I have a strong immune system thanks to my conscious endeavour of wellness and vitality, however COVID-19 was a stark reminder of how the world is so much bigger than the small bubbles we live, work and play in. Bearing this in mind, it was and remains to be of utmost importance to behave in a manner that puts the well-being of humanity as a collective first. I’m a man who walks the talk, and I felt it to be of great importance to set an example for my community and my followers in the directive of self-isolating early on in the piece, to keep the elderly and immuno-compromised in my building and community safe. The past three months have been a mirror reflection sans distractions, commute, travel and socialising into the work I’ve cultivated over the past ten years. My sincerest goal within my working life is to help people reach optimal health and wellness, and in a country that has a privatized healthcare system, the most efficient, alternative and logical way to keep prime health status intact is prevention and maintenance! One of the most effective ways I have come to maintain and champion preventative healthcare is via Ozone Therapy. Some may be skeptical about the protocol behind the administering of Ozone Treatment. However, after many years of research and experimentation, most recently with the acquired knowledge of patient treatment during the Ebola epidemic in Africa, I have come to a conclusion. While there are a few mildly unpleasant aspects, as well as a small amount of prior organization required, most of us would rather prefer a little preparation and unconventional discomfort as opposed to spending time in a hospital setting. We are all well aware of the risks associated with infection in a medical environment. So, what does ozone treatment entail? Ozone is chemically referred to as ‘O3’. Unsurprisingly it consists of three molecules of oxygen, two of which derive from a conventional molecule of oxygen (O2) and an extra molecule that is added via the veering of electricity. Ozone has quite a distinct smell and is naturally occurring in the atmosphere. It is the molecule that protects earth from the harmful rays of the sun (the ozone layer!) and is also responsible for cleansing the earth when thunderstorms and lightning occur. The distinct smell that is apparent after a storm has passed is evidence of ozone in the air! There are a few different methods that enable the electrical conduction of the artificial production of ozone, not limited to but inclusive of the use of an ozone generator (purchasable online), which requires an oxygen source being fed into the generator. One such source is an oxygen concentrator, a bulky device similar to a suitcase on wheels. Connected to an ozone generator, the oxygen concentration takes ambient air (21% oxygen), and converts it to 95% pure oxygen. While it is not 100% medical grade, it is exponentially purer and cleaner than breathing in regular air. I have an industrial oxygen tank in my repertoire of bio-hacking tools in my apartment, which creates 99.9% pure oxygen. I feed the oxygen from the tank into an ozone generator to create the ozone I need to administer treatments to myself! Ozonised air is a very effective way to kill bacteria, viruses and germ impurities that can inhabit insulated environments. You’re probably wondering how ozone treatments are issued! The most efficient transmission is by way of insufflation. Colloquially speaking this means to blow air or gas into a bodily orifice, thus the nose, rectum, vagina or ear. Ozone can also be infused into water but it’s more difficult to consume higher concentrations orally in liquid form. Drinking ozonized water could be classed as a preventative health care operative as opposed to a direct treatment for eradicating harmful pathogens. While the world has seemingly become a more fearful and confusing place that seems to be severely lacking in the ability to control or plan for the future, I have found comfort in focusing on the things I can control and ways in which to lean in to stillness, knowledge, understanding and the intricacies of the mobility of my body. With many distractions disappearing in front of our eyes, I have had the luxury of diving into research methodology behind various health and bio-hacking protocols. For instance, I have been training on my CAR.O.L Bike with oxygen which I juxtapose with hypoxic oxygen, hyper oxygen and of course, natural ambient air to create diversity upon which my body has to adapt while being challenged. I’ve also had time to take my MovNat Kit out of hibernation so as to focus on reconnecting and retraining my body’s natural movement abilities. The MovNat Beam Assembly Kit is a series of beam apparatus tools that allows for primal movement to be re-engaged which enables joints, muscles and tendons to redefine structural support within the body. The past three months have also provided ample opportunity for me to check in with myself. Being aware and cautious of what I consume stems across all facets of my life. While it is important to remain informed, constant social media, mainstream media and technological interaction creates stress, anxiety and irrational fear that clogs the mind. Having boundaries with what we consume and how we interact with people is vital to preserve a balanced and tranquil mental health, equilibrium. Fear is particularly rampant at the present moment and while it is important to check in with family, friends, coworkers and clients, it is of utmost importance to put our own (oxygen or cloth!) masks on first so we have a solid, strong and safe haven to retreat to when the storms of life descend. 2020 certainly hasn’t had any shortage of those! This time has also been a period of recalibration in terms of re-establishing my priorities. Making a checklist of ways in which I can organize my day and schedule so I am nutritiously fed, bolstered by supplements that support my immune system, sufficiently limber, mentally and physically challenged, and have had good quality sleep is a recipe for a well-adjusted mind, body and spirit. While checking out during times of extreme stress may be tempting, drinking excess alcohol, smoking cigarettes and partaking in substances that aren’t on the legal side of the fence actually create friction and add stress to the body by ramping up inflammation and adding pressure and toxicity to our everyday bodily functions. Doing away with habits that create a temporary release from stress is actually one of the best ways to preserve sound state of physical body and higher mind. I’ll leave you with a few practical recommendations that are key to maintaining optimal well-being! Drinking lots of clean water is vital in keeping our cells happy and thriving (we are 97~% water - remember!) There is a substantial amount of research that states that COVID-19 can be mitigated by drinking warm beverages. If this is something that gives you peace of mind then I’m all for it! Our chemistry is scientifically proven to change based on our beliefs. Repeating a daily positive mantra sets a tone of intention. Flooding our minds with positive self-talk changes the outlook of our perception, our actions, our words and our interactions with the world! It creates more consideration, more clarity, more peace and a firm platform upon which to steel ourselves in the intense world we live in. Other practical tips including washing our hands, reducing how much we touch our faces, mouths, noses and eyes, wearing a mask in public spaces and generally being more kind, considerate and aware of others. To close, constantly immersing myself in gratitude and reaching for the silver lining no matter how chaotic the world seems is something that has kept me grounded and humble. While these times are dark and overwhelming, I’m grateful and in awe of how the world has stopped, adapted, shared and shed light on systemic problems that will no longer be ignored or overlooked. I’ve come across data and photographs that show the earth is the cleanest it’s been for eons, that reflect crystal clear waters with happy fauna and that pollution in the atmosphere has significantly reduced. This forced change has prompted so much compassion, connection and gratitude for those who perform the essential jobs that look after us on multifaceted levels. COVID-19 does not discriminate, and while it has meant great deal of hardship, sacrifice and deep sadness for so many, this then creates space for the world to lean further into compassion, empathy and grace. Stay safe, remember your strength, cultivate peace and create happiness so that even amidst adversity, your most valuable self is protected.
Understanding Decompression Of The Spine
Gravity Acts on us 24/7 and we are fighting against it every single day of our lives. Gravity can be UR best friend or it can be your worst enemy. The question we got to ask ourselves is whether we are respecting gravity and training in accordance to this force. Understanding Decompression Of The Spine Dr. Nikhil Lad - Human Biomechanics Specialist from Functional Patterns USA Gravity Acts on us 24/7 and we are fighting against it every single day of our lives. Gravity can be UR best friend or it can be your worst enemy. The question we got to ask ourselves is whether we are respecting gravity and training in accordance to this force. Most of the lower back issues like slip disc, disc bulge are related to compression of the spine. The spine can be compressed with a sedentary lifestyle, sitting at your desk for long hours. Also, UR training can be a responsible factor in compressing UR spine. A lot of the spinal injuries originate at the gym. To understand the facts we need to understand the body's kinetic chain. Our spine is mainly made up of cervical - the neck region, thoracic - upper back region, lumbar - lower back and sacrum - the tailbone. A lot of you may be aware of this, but very few realize that the diaphragm and muscles of the diaphragm are responsible for keeping our spine upright. If it was not for these muscles we would be walking on our fours, just like a quadruped. Certain gym exercises like weighted squats and deadlifts are one of the responsible factors for slip disc. These exercises are considered as the holy grail of the fitness industry but we at Functional Patterns have dissected this exercise to unveil the harmful effects of these. In the spine, there is intravertebral space between vertebrae; there also has to be space between UR scapula or shoulder blade and UR first rib. In the same context there should be space between UR quadratus lumborum, UR lower back and UR last rib, the floating rib. When you do weighted squats you normally keep the weights on UR cervical spine. This weight acts in the downward direction and compress UR spine and the space between the structure mentioned above is going to get affected, causing an inferior pull on UR diaphragm which will be the cause of a Disc Bulge or a Slip Disc. Even if you don’t experience any of these conditions, you would have caused intervertebral space to become lesser, which is the first step towards injury. In order to decompress the spine we have to train the kinetic chain and create the necessary space through the body's connections. This can be seen in the video. You will see how to decompress UR Spine with a superior pull of the abdomen. Please note that there is a lot of intricate detailing which goes into this. So ensure you try this only under the guidance of a Human Biomechanics Specialist who has knowledge about this subject.
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.
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
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Relation between Posture and Pain
Relation Between Posture & Pain Dr Nikhil Lad Human Biomechanics Specialist from Functional Patterns USA Posture indicates the length tension relationship in the musculoskeletal system. With postural body reading you get to know which muscle is short and tight and which muscle is long and weak. Both the extremities lead to dysfunctions and progress towards injury. Normally individuals who stretch without tensegrity or tension are hyper-flaccid, meaning their muscles are long and weak. Individuals who isolate and contract their muscles have short and tight muscles. There are various postural dysfunctions like a Forward Neck posture, Ant Pelvis shift with Posterior Ribcage shift. Or a Posterior pelvis shift with Anterior Ribcage shift extended Cervical and many more. A balance in the musculoskeletal is achieved by training in accordance to your biological connection of the body which is your gait cycle (walking, running and throwing). Lower back pain is one of the most common places of discomfort and injury amongst a large population. The lower back pain is normally caused due to: 1) Tight hip flexors 2) Weak core muscle called transverse abdominus which is the deepest core muscle located anterior to the spine the main function of which is to stabilize the spine. 3) Non efficient Engagement of your gluteus maximus while standing, walking and running. Your muscles have got to engage in the kinetic chain, not in isolation, as you don't isolate contractions while walking or engaging in any form of movement. We must put our efforts in conditioning our body through Muscular Integration of the Kinetic Chain as a system. All three pointers play an important role in Pain Management for lower back. The first point where tight hip Flexors can be released can give substantial relief for your lower back pain. With regard to Postural Corrective exercises to engage your kinetic chain to strengthen your back, you need to do it under guidance of a Human Biomechanics Specialist who understands the intricate details of this. To release the tight hip flexor for relief of lower back pain you need a hard tennis ball. Lie down on the points shown to you for 3-4 minutes letting the ball sink in. The ball has to press on the points shown. This will initially cause pain due to applying pressure to the trigger points or knots in the body. You will get substantial relief on your lower back muscles once the tight hip flexors are released. Ball images 1 You can do these releases around 3 times a week for 3-4 minutes. 5 1) Tensor fasciae latae – It is a very influential hip flexor which inserts on the upper two-third of the femur (thighbone) where the iliotibial band originates. It has direct influence on how the knees function. 2 Releasing this hip flexor will be crucial for building balance in the lumbo-pelvic region. People with lower back pain often get immediate relief after a few minutes of trigger point release. 2) Piriformis - This muscle acts as an external rotator of the hip. By releasing piriformis we aid the body in addressing the dysfunction of external hip Rotation. 3 3) Gluteus medius - This muscle tends to get overactive due to poor functioning of gluteus maximus, releasing this muscle will be crucial if you want to introduce the primary function of gluteus maximus and address the dysfunction of external rotation. 4 The trigger point pain will reduce over time and will give substantial relief to the lower back pain. You can call me on 9920552250 or get in touch via my Instagram handle - fp_nikhil_lad
5 Easy Ways To Up UR Metabolism And Burn Unwanted Calories!
You may try hard to lose weight and get fit but if you keep ignoring UR metabolism, chances are it isn’t going to help much. It’s true that those with higher metabolism naturally burn more calories. That doesn’t mean those with a lower metabolism have to be left behind. Let’s help you fire it up. Checklist 01 Try Interval Training If you have been working out for a long time, you’ll notice a plateau period after a point and UR weight just won’t budge! UR body and metabolism gets used to UR regular routine so it isn’t challenging anymore. You can change this by adding short bursts of high-intensity exercises in 30-second intervals. Jumpstart UR metabolism to keep burning calories throughout the day! 02 Drink Green Tea Green tea is widely known for its antioxidant properties. Studies show that catechins in green tea help boost metabolism. Not only do they help with digestion but also assist in fat oxidation and energy generation. It’s been found that drinking a cup of green tea 30 minutes after a meal helps rev up your metabolism 03 Eat Adequate Protein When you’re preparing a meal ensure UR reducing the amount of carbohydrates and adding quality protein to your plate. We prefer plant-based proteins but if you choose meat or seafood then keep a check on the quantity. Protein helps build muscle mass and improves metabolism by digesting and absorbing natural nutrients. Adding adequate protein also means that you will be fuller for longer and this will prevent you from consuming empty calories throughout the day. 04 Add Strength Training To UR Workouts Only focusing on cardio? Time to throw in some weights too! Strength training or weight training helps increase the muscle ratio in the body and breaks down fats. Muscle is metabolically more active than fats so increasing UR muscle mass directly helps improve UR metabolism. Burn unwanted calories for hours, even after UR workout! 05 Get Enough Sleep Sleep is the most crucial! You can’t expect UR body to burn calories if it doesn’t get enough recovery time. It’s important to get at least seven-eight hours of sleep every night. Sleep deprivation can slow down UR metabolism. Studies have shown that lack of sleep increases cravings and hunger. So, the next time you find yourself constantly reaching for something unhealthy, try adjusting your sleep pattern!
Fab Exercises To Get Rid Of Flabby Thighs!
For most of us who try to lose weight, there is always a struggle with certain parts of the body. The stubborn fat from these sites just don’t seem to respond well despite our repeated efforts! The lower body is the least responsive site! The arms, upper back and forearms seem to respond very quickly to weight training, but the abdomen and thighs are generally unresponsive. To bring in some significant changes to the aesthetic profile of the lower body, we need to be smart about our choice of exercises and selection of loads. So here are some exercises that not only tighten but tone the thighs too! Add the below sequence into your training routine to replace fat with muscle! . Barbell back squat complex: No, this is not your regular back squat exercise. In this particular variation, you have to pair back squats with an aerobic exercise like rowing or skipping. This keeps UR heart rate elevated and as you progress forward in the set, it gets harder and harder. Keep in mind to choose an exercise to pair with the squat that doesn’t interfere with the quality of the upcoming sets. Choose a weight that you can maintain for all sets. The load should be moderate enough to be able to perform 8-12 reps without compromising on the quality. Perform 4 sets of back squats for 8-12 repetitions each, paired with 30-45 seconds of an aerobic activity, followed by a minute of rest before the next set. This variation will attack the fat tissues of UR lower body and help you lose the fat. Stair climbing intervals: Looking for a killer variation for your leg muscles? Try stair climbing for intervals at the end of UR workout. After finishing your weight training routine, adopt this variation to accelerate the rate of fat loss of UR lower body muscles. Unlike running, this variation is much harder on the cardiovascular system and the inclined terrain helps strengthen the muscles and joints of your lower body. Perform one-minute intervals with 45 seconds break between sets for six rounds and that should be it. However, those with knee pain should be careful while performing this exercise. Sled push: The sled push is a modifiable exercise which is regularly used by fitness enthusiasts’ pre or post-workout. It is great for conditioning the body for different sports or long-distance running, and some runners even use it to recover after an injury. It involves engaging UR glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once that is why it is referred to as an all-out high intensity exercise, whether you load the sled with heavy weights or not. This is what makes it a great full-body exercise for those willing to challenge their fitness. Reach out for a weighted sled and push it as far as you can for as many rounds as possible, when conventional weight training tools fail to deliver its promises. Perform 4-5 sets of sled push with a minute break in between for maximum results. Increased time under tension creates an optimal environment inside the muscle cells to break down the tissues to provide the lean look that you desire. Moreover, sled push is an excellent exercise to engage all the muscles of UR lower body for prolonged durations. Just add the above variations to your routine when you hit a plateau and get confused about the best exercises to choose.
5 Ultimate Workouts That Need No Equipment!
If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! 5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
Discover The Primal Side Of Your Life
Discover The Primal Side Of Your Life Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) Checklist 1. What is Primal Blueprint? 2. My Primal Blueprint Certification 3. Primal Blueprint & Ancestral Wisdom 4. The 10 Laws Of Primal Blueprint 5. The Easiest Primal Blueprint Laws To Follow What Is Primal Blueprint? Founded by Mark Sisson, Primal Blueprint is a programme that focusses on the nutrition and lifestyle of individuals based on studies of understanding how our primal ancestors lived. The foods they ate and the movements they engaged in, the sunlight they received and so on. The Primal Blueprint Health Coaching certification was one of the first the first health coaching certifications that brought everything together for me within my career – and what I mean by that is, Mark put this idea out there that we as people should kind of understand how our ancestors have moved and operated and lived and different lifestyles that we as humans have lived. Mark came up with this sort of primal/paleo ideology that maybe I had forgotten or didn’t know as much about. During the time he had started ‘Mark’s Daily Apple’ in 2006-2007. I had also started to see some of the stuff he would write on his blog and I looked at him and realized that he looks amazing for his age and he is very fit – so I can kind of get behind somebody who’s older that I am, more experienced and someone who walking the talk and living by what he’s preaching and that’s was what kind of also gave me this idea for starting to learn how I can change my life so that I can also help people like I was being helped. My Primal Blueprint Certification When I noticed he was rolling out a certification programme - I thought I definitely wanted to be a part of this because I’ve learned so much and I can continue to learn more because I wanted to separate myself from being just a fitness trainer into becoming more of a health coach and so it was quite an investment for me, but I considered it just that. I considered it an investment for my own health and health of my loved ones and colleagues and friends near me but also into my career, because I knew that this would allow me to kind of diversify my offerings and my services that I could give to my clientele - so I started to dive into the programme and got certified – one of the early group of certified coaches out there because I had followed Mark Sisson for such a long time. Primal Blueprint & Ancestral Wisdom What I like about it is everything within the primal blueprint methodology is the simplest. And of course, a lot of people know me as a biohacker but this didn’t start until I really understood the primal and ancestral wisdom that sort of came about from my learning and my teachings with the primal blueprint. So I went to the foundation, learned what are the basic things that we as humans have done for millennia since we’ve been on this planet – on this earth, and then from there I progressed into learning more about other things. But it started from this as being my roots. So we can call it foundation we call it roots but this is where a lot of it started for me – when breaking out of ‘just fitness.’ The 10 Laws Of Primal Blueprint 1. Eat lots of plants and animals. The thing I like about here is that he doesn’t say you have to eat this much or eat that much – it’s just get good quality plants and animals and if it works for you and you feel like it helps you and you are figuring out what’s going on with your gut then continue that. 2. Avoid poisonous things. When people first hear this, they probably think okay don’t eat chemicals and things like that but he even means don’t eat soda and sugary beverages and things like that. It is considered poisonous to our body. 3. Move frequently at a comfortable pace. This law is very self-explanatory. 4. He was one of the first to bring up this idea of sprinting and when doing it properly. You only need to do it like once a week but it says sprint once in a while. Basically depending on where you are on your fitness level – once a week will suffice and if you are very athletic or a performance athlete then twice a week, but definitely you want to allow a lot of recovery between sprint sessions. 5. Rule number five is get adequate sleep – this is definitely among one of the top of my pillars. 6. Number six is play. In today’s society this one’s important because sometimes we take ourselves way too seriously and we don’t have enough time or we don’t set enough time for play. When we weren’t in a pandemic I was playing basketball a couple of times every week. So this one is a big one for me. I love it. 7. Lift heavy things. This is also very important because a lot of people out there think that only running will be enough for them to be in shape. Also, a lot females, I work with are afraid to lift heavy things because they think it will make them bulky which is totally not true but this reminder really helps us to become more resilient beings and just encourages us to think strong versus only skinny or only the aesthetic looking good – we want to be functional. So I like this one. 8. Get adequate sunlight. This should be easy enough. But it’s an important rule to focus on because we get so many benefits from the sunlight and yes of course we can mimic that by using infra-red - full spectrum infra-red lights and red light therapy and things like that but nature is perfect, so going outside and putting your bare feet on the ground and getting sunlight is very necessary. 9. Avoid stupid mistakes. If you’re going to take risks like doing sky diving which I’ve done – it is a risk, but it’s like you can be the healthiest person on the planet, and have the best tech, eat the most organic food and live the best lifestyle and meditate but if you are bungee jumping and you die, then almost all of this is a waste so just do your best to avoid dying. 10. Use your brain. Using your brain can come in a lot of ways. When you’re playing you’re going to be using your brain. Hopefully, you’re playing in a way that forces you to use your brain. When we putting all of this together, using your brain is something we do, anyway but I think this one is really meant to say that use your brain in a variety of ways because the brain is such a magnificent tool; a magnificent organ is our body when really challenged can help us thrive. You know when you can learn things like juggling and playing chess, playing a musical instrument or singing or whatever. That’s kind of what I think when I see this rule. The Easiest Primal Blueprint Laws To Follow I think all of these rules are easy and simple to follow and carry out but it may not be easy to implement because we as humans are good at finding excuses and we procrastinate. It may be easier for me to point out the tougher ones. I think sprinting once in a while may be tough for most people but the fact that you only need to do it once a week is definitely easy. If you can’t go outside to go and sprint, then do it inside – how can you do that? There’s an exercise I like to do called the running net. You basically stand in place – put one foot in front of the other as if you are about to take off running but you are just staying in one position and moving your arms back and forth as if you are running like you are sprinting down the street. This is a very effective method of getting your heart rate up and giving your body this feeling of as if you are sprinting. Now, is it as good as sprinting in real life like sprinting outdoors or on a treadmill or something like that – no, but with this idea of doing what you can is better than not doing it. The easiest one out of all of these rules I would say. Depending on where you live, getting adequate sunlight might be easy. Actually, moving frequently at a comfortable pace is probably the easiest one we can do. On the whole, doing what you can and picking one or two from this list to focus on each day is very doable.
Quick & Easy Yoga Programme To Help The Police Force Stay Fit & Healthy!
The police force plays a crucial role in helping to control the current pandemic we are facing. Police officers and frontline workers are faced with a tremendous amount of daily stress. So being fit is of prime importance. When we are repeatedly exposed to stressful environments and situations each day our stress becomes chronic Quick & Easy Yoga Programme To Help The Police Force Stay Fit & Healthy! Eddie Stern The police force plays a crucial role in helping to control the current pandemic we are facing. Police officers and frontline workers are faced with a tremendous amount of daily stress. So being fit is of prime importance. When we are repeatedly exposed to stressful environments and situations each day our stress becomes chronic. Our body can normally handle and process general, everyday stress. However, when we have too much stress coming at us our body releases a steady stream of stress hormones which we are unable to process. So our body will store the stress in it rather than release it. This causes a number of signs and symptoms including: • Body pain • Irritability • Headaches • Digestive problems • Sleep difficulties • Difficulty concentrating • Difficulty with task completion • Nervousness • Depression Stress is also associated with several non-communicable and treatable diseases, such as heart disease, high blood pressure, diabetes, obesity, depression and digestive disorders. The stress response creates a condition of inflammation in the body and it is the excess inflammation in the body that is directly linked to these diseases. By lowering stress, we can lower inflammation. When the body is under the influence of inflammation the mind suffers at the same time. By lowering inflammation we can reduce the likelihood of these diseases, reverse poor health, and improve our energy, mental outlook, and emotional health. As my contribution towards building the mental & physical well-being of the police force, here’s an easy yoga programme created for the enforcement authorities and which can be practiced daily to experience better physical and mental health! The following sequence comprises of simple, traditional yoga asanas that are designed to down-regulate the stress response, and at the same time build strength, endurance, flexibility, and a calm, focused mind. 1. Standing Twist & Side Bend: This sequence of poses lengthens and stretches the spine, releasing tension and stress. It also begins to strengthen the core muscles without excess strain on the body. These can be done any time of the day when you are feeling stress or fatigue and need to freshen up the body and mind. 2. Opening Sequence: This set of poses is based on the Sun Salutations and stretches. It invigorates every part of the body. Each movement is done with deep, full, breathing. The entire length of the spine, legs, shoulders, and hips are stretched and strengthened. They can be repeated between six to twelve times each day. These postures provide endurance, cardiovascular support, and flexibility. 3. Standing Poses: These four standing poses begin to work a little deeper on hamstring and hip flexibility. The also increase the strength of the waist, and are traditionally said to stimulate the function of the digestive organs, and improve the elasticity of the lungs. 4. Closing Sequence: The last five poses are meditative positions. Bending forward (in the position known as yoga mudra) settles the mind, and stimulates prana in the belly. Bending back opens the lungs and is useful for managing asthma. Finally, sit straight and breathe ten times deeply in meditation. To conclude, lie down and do a gentle spinal twist to release UR spine, and then perform a complete body rest in savasana. This entire practice can be done in a time span of twenty to thirty minutes. It can be used as a daily practice, and also in conjunction with any other exercise routine you may be doing. The particular genius of yoga is the combining of deliberate, even breathing with every asana. Deep breathing in conjunction with asanas has a profound effect on the health of the body and mind, as well as the organizing mechanism which is our nervous system. The nervous system coordinates the messages that go from the body to the brain, and which are then processed through the mind. The nervous system also coordinates the input of information from the environment to the brain. By learning these tools that directly calm and balance our nervous system, we can learn how to effectively manage stress on a daily basis, and improve our health, state of mind, and effectiveness in the world.