Categories
Yoga

Super Easy Ways to reduce side fat fast.

Have you been struggling to get rid of side fat but are unable to? Do you wonder what kind of exercises will help you to reduce your side fat effectively and at a fast pace?                                          Side fat does look very unappealing and is generally the first to appear and last to go.   Then you are at the right page , read this article on how you can easily do these yoga asanas to get rid of side fat.

 Here are the 4 powerful yoga exercises that will help you to reduce side fat in less than a month if you consistently practice it – it will hardly take 10 minutes to follow these simple asanas , you’ll be amazed at the result.

Cow Pose (Bitilasana) : 

Cow Pose is an easy and gentle exercise for spine, side fat and love handles .

How to do step by step : 

  • Come on your fours – in a tabletop position.Your knees under your hips and wrists under your shoulders or slightly forwards of them.
  • Spread your fingers , root down through the base of the fingers and press your fingers on the mat.
  • On an Inhalation, lower the belly , lift your chest, tailbone pointing up and lookup.
  • Exhale, come back into your neutral ‘tabletop’ position.

Beginner Tip :

  • If you’re not used to putting weight through your hands start with some wrist and hand warm up exercises.
  • Rotate your wrists and then shake your hands out.
  • Make fists and then stretch out your fingers – repeat this quickly for a few times .

Benefits :

  • Stretches the front of the torso and neck.
  • Gently massages the spine, increasing mobility.
  • Consistent practice stretches the side part of your upper body.

Follow Up Pose:

  • Cat Pose.

Cat Pose (Marjaryasana):

It is a simple pose but in the event you find it hard to round the top of your upper back.

How to do step by step :

  • Get down on your fours – tabletop position.
  • Relax your head and neck into a neutral position, looking downward.
  • Move first into the Cow Pose by breathing in and relaxing your belly toward the floor.
  • Visualize your breath moving into your lungs and along your back while you lift your chin and chest look up to the ceiling . Hold on for a few seconds.
  • Now gently move into the cat pose by exhaling while you pull your belly in toward your spine.
  • Round your back and allow your head and neck to relax back downward.
  • Inhale by transitioning into Cow Pose.
  • Hold it for a while and exhale.
  • Inhale into the cat pose.
  • Feel the gentle stretch on your spine and side.
  • Exhale by coming into your fours.

Benefits :

  • Improves posture.
  • Stretches your back and torso.
  • Helps in regulating blood circulation.
  • Helps to relieve the stress.
  • Improves digestion.
  • Tones the abdomen.
  • Relaxes the mind.

Follow Up Pose :

  • Child Pose.

Seated Side Stretch : 

It is a soothing yoga pose that stretches the neck, shoulders, back and obliques. This pose helps to relax the mind and relieves the stress and anxiety.

How to do step by step :

  • Start in an easy pose and sit straight with your back erect.
  • Place your hands in front of your chest, tuck your fingers in the opposite hand .
  • Hold it tight.
  • Place your arms closer to your ears .
  • Lean your side body to the left side .
  • Switch the sides after holding the posture for a few seconds.
  • Repeat the same for about 10-15 times.
  • Breathe slowly and deeply, keep the hips grounded and, as you lean your torso to the left,pull your rib cage to the right.

Benefits :

  1. Open the sides of the rib cage.
  2. Stretches the muscles of the following 
    • Neck .
    • Lower back.
    • Middle back.
    • Arms and shoulders.
    • Chest.

Follow Up Pose :

  • Garland Pose ( Malasana ) 

Standing Side Stretch : 

It is the basic standing pose that stretches the spine and obliques and hence promotes better posture.

How to do step by step :

  • Stand tall with feet and legs together , reaching both the arms straight up overhead as you inhale.
  • Bend the body gently to your right side .
  • Exhale.
  • With an Inhalation return back overhead to the center and repeat the same on your left side – Exhale .
  • Feel the gentle stretch on your spine and your side.
  • Complete the set about 10-15 times as per your comfortness.

Benefits :

  • Better Posture.
  • Improved Balance .
  • Opens the upper body.
  • Strengthens your middle and lower core.
  • Improves shoulder mobility and health.
  • Release the back tightness.
  • Stretches the side body .

Cautions / Avoid :

  • Anyone who has an injured shoulder, rotator cuff, pain in lifting arms overhead . Instead you can keep your arms at your sides , or hands on your hips.
  • Anybody who has a lower – body injury that makes weight bearing difficult.
  • Try to avoid standing postures as they contribute to imbalances.
  • If you have a rib injury , avoid this stretch ( side stretch ) .

These are the few yoga workout exercises which will help in getting rid of side fat easily at home without any use of equipment.

If you find my article helpful ,do share it with the needed ones and yoga lovers.

Suggestions appreciated

Feel free to ask if you have any query 

  By homasana.com

Categories
Yoga

Yoga for eyes – Eye Exercises

Eyes are the most important part of our body which make our body lively. Protecting and taking care of our eyes is our duty. This article “Yoga for eyes” will guide you about various exercises which makes your eyes healthy and fit. So that you can see beautiful things forever.

Yoga asanas are known to improve the posture and balance hence proper functioning of the organs. Yoga also consists of few exercises for proper functioning of the eyes henceforth increasing your ability to focus and help relieve eye strain symptoms.

These exercises are also known as yogic eye exercises- eye yoga those are the movements that strengthen the muscles in your eye structure. Like the way, we work out for arms, belly, thighs, calves, neck to rest the muscles effectively – eyes need some rest to run throughout the day.

Improve your fuzzy eyesight – yoga is the solution.

These exercises are as important as nutrition, eating healthy – drinking plenty of water, in taking green vegetables, salads, fruits – specifically carrots and oranges .

Sit in Easy Pose while you practice these asanas.

Just Blink – 

Some yoga exercises are as simple as blinking, and yet so powerful . We tend to forget to blink when browsing for long hours on the electronic devices. Blinking however can make our eyes healthier and stronger.

Regular practice of these given below yoga eye exercises will relax your eyesight and facilitate the normal functioning of your eyes. Before you begin, wash your eyes with the cold water and sit straight, keeping your head straight throughout the exercises.

Blinking : 

  • Sit comfortably with your eyes open.
  • Blink your eyes around 10 times quickly.
  • Close your eyes and have a rest for a while of about 20 seconds.
  • Repeat the same at least 5-6 times.
  • While you perform these exercises also intake breath and out.

Sideways Viewing :

  • Sit comfortably with your head in the fixed position.
  • Shift your vision towards your side – left and right.
  • Repeat this about 10-20 times.
  • Once you complete the exercise, close your eyes and rest for a while.
  • Take multiple breaths whenever necessary.

Up and Down Viewing :

  • Sit comfortably.
  • Shift your vision towards up and down.
  • Inhale while raising the eyes.
  • Exhale while lowering the eyes 
  • The head and spine should be straight.
  • Repeat the same about 10-20 times.
  • Close your eyes and relax for a while.

Rotational Viewing :

  • Keep the head still.
  • Make a circle by shifting your vision in the clockwise direction.
  • Inhale while completing the upper arc of the circle.
  • Exhale when completing the lower arc.
  • Repeat the process about 10 times.
  • Close your eyes and relax for 20 seconds.
  • Similarly complete the entire round in the anti-clockwise direction for about 10 times.
  • Close your eyes and relax for a while.

Palming :

  • Open your eyes once you finish the entire set of all the exercises.
  • Rub your palms gently until it becomes warm.
  • Place your palms over your eyelids .
  • Keeping the eyes closed , lower your hands .
  • Rub your palms and repeat the same three times.

When to do :

  • You can either do it in the morning as soon as you wake up or else you can even do it in the night before you sleep which will lead to better sleep.
  • If possible you can complete each set 10 times at least by doing once in the morning and once in the night before you sleep.
  • It is absolutely alright if you do it while you work out as well.
  • Just make sure you do it consistently everyday.

Follow up Yoga Asanas :

  • Dhyana Yoga ( Meditation )
  • Shavasana ( Corpse Pose )

Benefits of eye exercises :

  • Improved concentration.
  • Relief from eye strain.
  • Better vision.
  • Calm mind.
  • Comfort from dry eyes.
  • Lesser chances of eye diseases.

Note :

Do not resist any thoughts or sensations during the exercise – to overcome thoughts practice mantra meditation by chanting any Mantra of your choice (To know in detail about how you can overcome it, yoga for peace has been designed for you – link shared _ go through once I am sure you will find it helpful).

Yoga for Peace of Mind – Mantra Meditation

If you find my article helpful to share it with your friends dedicated to fitness and yoga lovers.

Your suggestions are appreciated…

Feel free to ask me if there are any queries in the comment box.

By homasana.com 

Categories
Yoga

Vinyasa Flow- Warrior Poses

Although yoga is an ancient practice, it has become a modern exercise in recent years.

Everyone from A – list celebrities to co – workers are getting their “Om” on these days for good reason.

Practising Yoga has serious health benefits beyond flexibility and balance, though those are some great perks.

Studies show yoga does everything from fighting anxiety, depression and stress to reducing inflammation in the body. Yoga can even make migraines suck less.

Vinyasa, also called “flow” because of the smooth way that the poses run together, is the one of the most popular contemporary styles of yoga. It’s a broad classification that encompasses many types of yoga, including Ashtanga and Power Yoga.

You can add this 4 minute yoga sequence in your morning Workout routine after you perform warm up – To Warm Up practice Surya Namaskar by completing at least 5-6 rounds, to know more about how to do Sun Salutation and other information in detail- Article already given with the appropriate video – Do Watch for better understanding. (Link shared as well) 

Surya Namaskar

Warrior Pose 1  (Virabhadrasana) : 

Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes and a thousand feet, welding a thousand clubs and wearing a tiger’s skin. It is one of yoga’s foundational poses, but getting the alignment right can be a little tricky.It teaches you balance and to be more aware of your body positioning.You will recognize the lunge stance as one common exercise and stretching.Incorporate this pose into a flow as part of a standing yoga sequence.

Benefits : 

  • Strengthens the legs and upper arms.
  • Improves balance.
  • Core Strength.
  • Stretches the muscles.
  • Hip opener.

This pose can be therapeutic, it is also an energizing pose, allowing better breathing and circulation.

How to do :

  1. Stand Straight, erect 
  2. Place your feet wide apart.
  3. Bend your right knee and look forward.
  4. Open up your chest.
  5. Come in the Anjali Mudra – namaste 
  6. Make an arch.
  7. Bend backward with Inhalation.
  8. To make it much better, place your legs a little closer.
  9. Exhale with the beginning posture.
  10. Repeat the same by bending your left knee, looking forward with opened chest and inhale.
  11. Hold the posture as long as you can as per your comfort.
  12. Feel the gentle stretch on your legs.
  13. Exhale back in the resting posture.

Common mistakes :

To get the most from this pose and to prevent strain and injury, avoid these errors.

  • Knee extended too far : 

As with any lunge, protect the knee of your forward leg by not extending it past your toes. It should be over your ankle.

  • Not squaring hips to front : 

The trickiest part of this pose is squaring your hips to the front.If you don’t have a feeling for what squaring the hips to the front means, place your hands on your waist and feel the bony part of your pelvis that sticks out on both sides. These are called the hip points. Imagine that they are the headlights of a car, and they should face the front of the mat. You can feel it when they are at an angle instead of facing forward. Draw the front leg side back and the rear leg side forward until you get your headlights in the right position.Step your feet further toward each side of the mat if necessary.

Safety and Precautions :

Avoid this pose if you have balance difficulties or an injury to the hips, knees,back or shoulders. If you have a neck problem, you should keep your neck in the neutral position rather than tilting your head back.                                   If you have shoulder problems, you can raise your arms to parallel rather than bringing them together over your head or keep your hands on your knees or hips.

Warrior Pose ll (Virabhadrasana ii) : 

Much like warrior 1, warrior II is great for legs, the glutes and the hips, the core muscles, chest, shoulders and the arms.This is a full body pose that essentially – if you’re doing it correctly, it works every muscle you’ve got.

Benefits :

  • Stretches the lower body and upper body as well.
  • Opens your chest and lungs.
  • Builds stamina and concentration.
  • Energizes tired limbs.
  • Stimulates the abdominal organs.
  • Helps relieve backache.
  • Develops balance and stability.
  • Improves Circulation and Respiration.

How to do :

  • Stand straight with your legs wide apart by the distance of at least 3-4 feet.
  • Bend your right knee forward.
  • Lift both the arms sideways to shoulder height with your palms facing upwards.
  • Hold the posture as long as you can with the determination of a warrior – Smile like a happy smiling warrior.
  • Keep breathing as you go down.
  • Repeat the same by bending the other leg – left leg and hold the same posture as long as you can as per your comfort.

Discover Your Inner Warrior !

Warrior Pose III (Virabhadrasana iii) : 

It is an intermediate balancing pose in yoga.This dynamic standing posture creates stability throughout your entire body by integrating all the muscles throughout your core, arms and legs.

Be a Peaceful Warrior! 

Practising Warrior 3 can be challenging and rewarding on many levels. Learning to concentrate and balance requires inner strength and humility.Do not be afraid to fall ! Simply try the pose again.With patience and dedication, you may discover your ability to face all the challenges in life with grace and poise.

Benefits :

  • Strengthens the ankles and legs .
  • Strengthens the shoulders and muscles of the back.
  • Tones the abdomen.
  • Improves the balance and posture.

How to do :

  • Stand straight facing forward .
  • Place your legs a little closer to each other .
  • Inhale by lifting one leg – left leg through the front foot and begin to shift the weight forward .
  • Hold the posture for about five breaths and come out on an exhale by bending the standing leg as you lift the torso and lower the raised leg with control back into high lunge .
  • Inhale and repeat the same other side by lifting the right leg .

Probs and Assistance : 

  • If keeping balance is difficult, you could rest the hands on a chair in front of you or to the ground.
  • The standing leg could be bent to release the hamstrings or reach the ground or chair.
  • The full pose results in the legs at 90 degrees but if this is difficult for the balance, the raised leg can be lowered close to the ground.

Variations : 

  • Arms to sides, in front, out to sides, prayer or reversed prayer.
  • Fingertips mat reach the ground or chair for supported variation.

Preparatory poses : 

To do this sequence of vinyasa flow you need to be open in the calves, knees, hips, feet and shoulders.

Poses which will help are as follows : 

  • Low lunge.
  • High lunge.
  • Mountain pose.
  • Tree pose.
  • Chair pose.
  • Half moon pose.

Follow-up Poses : 

  • Extended Triangle Pose.
  • Extended Side Angle Pose.
  • Revolved Side Angle Pose.
  • Revolved Triangle Pose.
  • Lord of the Dance Pose.

Cautions / Avoid : 

  • High Blood Pressure.
  • Injury to the knee, hip ankle, back or shoulder.
  • End this pose if you feel pain.
  • Pregnant women should use a chair or should perform supported variation in case if you have balance issues.

If you find my article helpful to share it with your friends dedicated to fitness and yoga lovers.

Your suggestions are appreciated…

Feel free to ask me if there are any queries in the comment box.

By homasana.com 

Categories
Yoga

Simple Exercises to reduce arm fat at home.

Many people have the fat accumulated in this region.The whole body is normal but your arm may be on the heavier side .

Just follow these simple and effective 3 yoga exercises for arms and look sexy by wearing sleeveless tops and spaghetti .

Be happy if you are doing so.There is no need to be a part of the gym , you can perform these Exercises at home, only you need to practice it consistently .

These exercises are designed for everyone which can be done at every level without any need of equipment and irrespective of any allergies or ache .

With the appropriate exercise , nutrition is equally important however eat healthy – consume proteins , carbohydrates , vitamins according to your weight and other factors such as age , height etc .To know about how much to eat Protein , carbs , fibre etc – you can Analyse your body by own or else if you don’t have much idea of how much to Consume , contact to the nutritionist , you can even even ask me I will help you to get fit – Get Your Veg Diet Plan ( Google Form Linked shared ).

Get your Veg Diet Plan

Watch the given video link and do it along – Thank You

Arm Rotations : 

  • Stand straight with your feet apart.
  • Keep your hands on your shoulders.
  • Rotate your arms in the clockwise direction.
  • Complete the entire set about 15-20 times as per your comfortness.
  • Repeat the same routine in the anti-clockwise direction.
  • This is a simple exercise which can be done even during warm up at a fast pace and can also be included in the yoga exercises at a slow pace .

Arm Circles :

  • Stand with your feet – shoulder width apart and extend your arms parallel to the floor.
  • Circle your right arm using small controlled motions , gradually making the circles bigger until you feel a stretch in your triceps.
  • Complete the entire set of 10-15 times as per your comfortness.
  • Revere the direction of the circles and follow the same.
  • Repeat the entire routine with the other arm – left arm.
  • Complete the entire set of 10-15 times again in the clockwise and anti-clockwise direction as well.
  • Feel the stretch.
  • Practice it gently.
  • This exercise will not only lose arm fat but will also strengthen your arms.

Arm Movements :

  • Stand erect with the feet apart
  • Place your arms in front in the anjali mudra.
  • Tuck your fingers in.
  • Bring your arms towards your side, take a pause and again back to the prior position ( front).
  • Repeat the entire set by 10-15 times as per your comfortness.
  • Move your arms gently and feel the stretch.

These were the few quick exercises which can be carry out anywhere without any equipment or weight lifting designed especially for the people who aren’t use to any prior workouts.

Thank You So Much 

Suggestions appreciated.