Categories
Yoga

Skipping Exercise

Categories
Yoga

Skipping Exercise

When was the last time you jumped rope? It’s cheap and portable- burns more calories than you might think. Give it a whirl! 

Skipping is the cheapest and most effective way towards fat burning workouts you can do. And it’s fun too. Then what is stopping you ?

When a piece of exercise equipment sells for under INR 200,fits into a briefcase and can be used by the whole family improving cardiovascular fitness while toning muscle at the same time, using it just for 15-20 minutes will burn off the calories from a candy bar. And the answer is a jump rope.

Skipping is a cardiovascular entire body workout designed to balance three factors for maximum effectiveness and safety : frequency, intensity and duration.

You also need to include a warm-up period before you enter into a target intensity period of your workout and a cool-down period before the end of your workout.

Cardiovascular exercises like skipping, running , jumping jacks etc raises the heart rate and breathing rate into the moderate to vigorous intensity level for 10 minutes or more.

Basic Requirements

  • Adjust the rope by holding the handles and stepping on the rope.
  • Shorten the rope so the handles reach your armpits.
  • Wear properly fitted athletic shoes, preferably cross- training shoes.
  • You’ll need a four by six foot area, and about 10 inches of space above your head.
  • Hold the rope handles and swing the rope to develop a feel for the rhythm.

Skip Your Way to Good Health

All you need to do is hold a skipping rope and spare about 15 minutes of your time everyday to quickly workout at the intense level.

Skipping Exercise

https://youtu.be/8rpKa5fPERE

So check out 

Amazing Benefits of Skipping

  • The effort it takes to jump rope for 10 minutes is the equivalent of running a mile in eight minutes.
  • Skipping for weight loss is a common reason people take up the activity, so you’ll be pleased to know one hour of skipping will burn up to 1600 calories and you really don’t need to be a professional or expert to “rope skipper” in order to burn that many.
  • Skipping is a full body workout which uses your abdominal to stabilise the body, legs for jumping, shoulders and arms for turning the rope.
  • Skipping improves the coordination, stamina and focus.
  • It is a zero cost workout.
  • It is an incredible alternative to traditional cardio on machines such as treadmill, cross trainer etc.
  • Skipping benefits in releasing the happy hormones however improves the mental health which is also known as ease to depressive moods.
  • It helps in improving the heart rate and blood pressure.
  • Boosts the immune system.
  • Balances the metabolism rate.
  • Improves the overall health in a short period of time.
  • Tones the muscles.
  • Improves the skin.
  • Weight loss remedy.
  • Improves the bone density.
  • Skipping is best to improve functional movements like footwork.

Time

20 minutes.

Equipment

Skipping rope.

Good For

Total body, cardio.

Frequency of Skipping Exercise

Aim for 20 minutes at least in your target heart rate zone, apart from warm up and cooling down. At this duration, your body burns through its available glycogen energy and begins to burn stored fat.

You will still burn calories if you workout for less than 20 minutes in your zone. But the best fitness benefits come from spending 20 minutes to 60 minutes in the aerobic zone by building muscles, repairing with an easy skipping exercise with a slower walk, stretching and yoga.

No matter where you are or how long it’s been, you can still get back to working out without hurting yourself, getting bored or feeling miserable.

The idea is to start with one small goal- consistency. More than anything, consistency is what you need to build that exercise habit and this workout is designed to do just that. Choose a pace you can maintain the length of the workout. It doesn’t matter how slow it might be, the idea is to finish the workout and stay close to your comfort zone.

For Weight Loss

You can extend the workout daily by increasing the duration 10% more than before to burn more calories but you should do this incrementally.

The Bottom Line

Skipping or other cardio exercises keeps your heart, lungs and muscles healthy. And you don’t even need to leave your house to add it to your fitness routine. Just remember to.warm up and start slow, especially when trying a new move.

Grab a skipping rope and Workout along with me give it a try.

Disclaimer: Those who are suffering from osteoporosis, heart problems, bone injury or recovering from surgery should avoid skipping and consult a doctor for green signal.

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Also check :

Plank Pose

Easy Warm Up

Suggestions appreciated.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Side Plank Pose (Vasisthasana)

This side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in a straight position supported only by one arm and the side of one foot.

There are a lot of ways to modify your side plank. Some Variations offer more support for beginners as you build strength or to accommodate injuries. Others incorporate moves that make this balancing pose even more challenging for people who want to amp it up.

Level:

Beginner / Intermediate.

Focus:

  • Arm Balance.
  • Core.
  • Strength.

Body Parts Involved:

  • Wrist.
  • Leg.
  • Arm.
  • Navel.

Equipment:

No equipment.

Benefits of Side Plank Pose:

  • Strengthens and tones arms, core and legs.
  • Improved concentration.
  • Improves balance.
  • Strengthens the belly and wrists.
  • Stretches the back of the legs.

Contraindications and Cautions:

  •  Students with serious wrist, elbow or shoulder injuries should avoid this pose.

How to do Basic Plank Pose:

  • Begin in Plank Pose
  • Transfer your body weight to your right hand and raise your left hand off the floor towards the ceiling.
  • Roll from the ball onto the outer edge of your right foot.
  • Open your chest to the left as you place your left foot directly on the top of your right foot.
  • Keep your legs straight and flex both  the feet strongly.
  • Your left hip is stacked directly over your right. Both hips have a tendency to want to sag, so lift them energetically up.
  • Take your gaze up to your left fingertips.
  • After several breaths, repeat the same with your left hand on the floor and right hand up towards the ceiling.
  • Release gently into plank pose- exhale by bending your knees on the floor.

Modifications and Props:

  • In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall.
  • To make it easier place a block below your legs.

Preparatory Poses:

Follow Up Poses: 

  • Shoulder Pressing Pose.
  • Crow Pose.
  • Warrior Poses
  • Four limbed staff pose.
  • Eagle arms.

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  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Virasana-Hero Pose ( Yoga Pose )

Virasana is a Sanskrit word that translates into Hero Pose.

The conventional hero is the kind who fights for the world.This asana is a meditative pose, so it is best to practice this pose in the morning. You can do this pose as an alternative to Lotus for seated meditation for tired legs.

Level

Beginner.

Benefits of Virasana-Hero Pose

  • Stretches the thighs, knees and ankles.
  • Strengthens the arches.
  • Improves digestion and relieves gas.
  • Helps relieve the symptoms of menopause.
  • Reduces swelling of the legs during pregnancy.
  • Therapeutic for high blood pressure and asthma.

Contraindications and Cautions

  • Heart problems.
  • Headache.
  • Knee or ankle injury.

Hero Pose step by step instructions

  • Start in an upright kneeling position with your hips over your knees and the tops of your feet flat on the mat.
  • Keep your knees together as you seperate your feet to either side until they are about 18 inches apart.
  • Basically spread your feet apart to make room for your butt to come down on the floor between them.
  • Make sure your knees stay together with feet apart.
  • Exhale and lower your butt to sit on the floor between your feet.
  • Make sure that you are not sitting on your feet but rather in between them with the tops of your feet on the floor.
  • Your feet should point straight back, turning neither inward or outward.
  • Slide your shoulders away from your ears.
  • Rest your hands in your lap.
  • Remain in the pose for 1 minute as per your comfortness.
  • Release by pressing your palms into the floor and lifting your butt.

Common Mistakes

  • Don’t go into this pose quickly.
  • Go slow so you can be sure that you feel the difference between a big quad stretch and knee joint pain.
  • Be sure to distribute your weight across your sit bones and that the tops of the feet are equally pressing into the floor.

Modifications and Variations

  • If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.

Preparatory Poses

  • Sukhasana.
  • Vajrasana.

Follow up Poses

  • Padmasana.

Try it out similar yoga asanas and yoga routine : 

Was this page helpful 👍👎

Feel free to ask if you have any query 

  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Child’s Pose- Balasana (Yoga Pose )

Spread your knees as wide as your mat. Let your belly rest between your thighs and rest your forehead on the floor.

Level

Beginner.

Child’s pose is yoga’s most important resting posture and it is a nice way to gently stretch various parts of your body. 

Benefits of Balasana

  • Gently stretches back, hips, thighs and ankles.
  • Help relieve back pain.
  • Helps alleviate stress and anxiety.
  • Stretches the spine.
  • Normalizes circulation in the body.
  • Calms the mind and body.
  • Encourages strong and steady breathing.
  • Helps relieve fatigue.
  • Stimulates digestion.

Contraindications

This pose should not be performed if you fall in any of the below categories.

  • Pregnant women.
  • Suffering from diarrhoea.
  • Knee injury.

How to do Child Pose step by step instructions

  • Sit on your heels on a yoga mat or on the floor .
  • Either keep your knees together or apart.
  • Slowly bend forward by lowering your forehead to touch the floor, exhaling as you do as.
  • Keep your arms alongside your body.
  • Make sure your palms are facing up.
  • Alternatively you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat.
  • Now that you are in this pose, gently press your chest on the thighs or between the thighs if the latter are apart.
  • Hold the pose for 45 seconds to 1 minute.
  • Regulate your breath.
  • As you inhale, imagine your breath is being driven through your navel, and pull your navel towards your spine.
  • Exhale,soften your body and arms .
  • Repeat the same for 4-12 breaths.
  • Place your palms under the shoulders and gradually raise your upper body to return to the sitting position on the heels while inhaling.
  • Relax.

Preparatory Pose

Virasana( Hero Pose)

Common Mistakes

Your neck should stay in a neutral position.If you find you are bending your neck, use a pillow, yoga block or any other prop to keep pressure off your neck.

Modifications and Variations

  • You can choose to keep the knees together instead of separating them if that is more comfortable for you. Likewise, you can curl the toes under if it is painful to have the feet flat or place a rolled towel under your shins to take the stress off your muscles.
  • You can place a yoga blanket or towel underneath the knees for padding and added support.
  • For a restorative variation, place a bolster or pillow under your stomach or chest and assume the pose for up to 10 minutes.
  • If you feel any pain,ease out of the pose.

Try it Out : 

Incorporate this move and similar ones into one of these popular yoga workouts.

  1. Warm up Routine
  2. Yoga To Reduce Belly Fat Easily
  3. Strengthen your thigh muscles by finding freedom in The Compass Pose and other Preparatory Poses

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Suggestions Appreciated

Feel free to ask if you have any query 

  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Staff Pose (Dandasana )

Just as Tadasana is the foundation of all the standing yoga poses,Dandasana or Staff Pose is the foundation of all the Seated Yoga Poses.

Dandasana is a simple seated pose that strengthens the deep muscles of the lower back, abdomen and pelvis. This improves the overall posture and builds a solid foundation for the healthy alignment of the rest of the spine. Improved posture helps prevent the overworking or overstretching of any one muscle group and contributes to stability and comfort in all other activities. On the other hand poor posture results in serious problems like strain and joint pain. 

However the key element of staff pose is to cultivate awareness of the spine alignment from the tailbone all the way to the crown of the head and to use the strength developed by the practice to transform your habitual posture.

Level:

Beginner.

Benefits of Dandasana:

  • Strengthens the back muscles.
  • Stretches the shoulders and chest.
  • Improves posture.
  • Lengthens the spine.
  • Helps to calm brain cells.
  • Creates body awareness.
  • Improves functionality of digestive organs.
  • Provides the mild stretch for hamstrings.

Contraindications and cautions:

  • Wrist injury.
  • Lower Back injury.

How to do Staff Pose Step By Step Instructions:

  • Sit on the floor with your legs together, straight out in front with back erect.
  • Place your hands next to your hips on the floor.
  • Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down.
  • Draw your lower belly in and up.
  • Slide your shoulder blades back and down along your spine.
  • Bring the bottom of your shoulder blades towards each other, collar bones spread.
  • Bring your chin slightly back and down and keep the base of your neck soft.
  • Stay in the pose for 5 to 15 breaths.
  • Keep engaging your abdominal muscles to maintain this pose. 

Beginner Tips:

  • Sit up on a block or folded blanket.
  • Use as many props as you can sit for the extended time with back erect.
  • If you find keeping both legs together uncomfortable – you can spread your feet to about hips distance apart.
  • Keep the knees soft and slightly bent if you feel too much sensation in your hamstrings.

Preparatory Poses:

Follow Up Poses:

  • Happy Baby Pose.
  • Seated Forward Bend Pose.

Was this page helpful 👍👎

Feel free to ask if you have any query 

  By homasana.com

Try it out similar yoga asanas

Yoga For Eyes

Yoga for everyone

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.