Yoga

Yoga for relaxation-Cool Down routine.

Cooling down after a yoga session, or zumba or may be dancing or cardio is essential.

A gradual slowing of your pace allows your heart rate to return to normal, prevents muscle soreness and improves the relaxation.

Abruptly stopping your exercising will not achieve the same effect.

Importance of Warm Up – homasana

It is very important to perform a proper warm up before any type of physical activity . The purpose of a warm up is to prevent injury by increasing the body’s core and muscle temperature.                          Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle .

Padmasana: Mastering Lotus Pose – homasana

Lotus Pose, or Padmasana is pretty much the staple pose of yoga as a whole.

The ‘ Lotus Pose ‘ is adopted to allow the body to be held completely steady for long periods of time. This allows the mind to calm towards Meditation .

The asana applies pressure to the lower spine which may facilitate relaxation.

Padmasana or Lotus Pose in Yoga is one of the oldest asanas whose main purpose is to be able to get you to sit still and meditate which after all, is the actual, historical,original and initial goal of 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.

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.

Dolphin Plank Pose (Makara Adho Mukha Svanasana)

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones core, thighs and arms.

It is an intermediate pose that requires body awareness in terms of alignment in the pose. It requires strong arms, core and legs to achieve the expression of the Dolphin Plank Pose.                     This pose is an excellent preparatory pose for headstand(Sirasana ) and other inversions.

Dolphin Yoga Pose (Ardha Pincha Mayurasana)

This asana is essentially a Downward Dog on your forearms instead of hands which relieves wrist pressure while providing all the benefits of Downward Dog.

Level:

Beginner.

Benefits of Dolphin Pose : 

Calms the brain.

Relieves stress.

Stretches the shoulders, hamstrings, calves and arches.

Strengthens the arms and legs.

Helps relieve the symptoms of menopause.

Relieves menstrual discomfort.

Improves digestion.

Relieves headache, insomnia, back pain and fatigue.

Relieve from asthma.

Improved memory.

Improved concentration.

Upward Plank Pose (Purvottanasana)

The literal meaning of this pose is to stretch towards the ” east ” . As the sun rises in the east and sets in the ” west ” the east is known as the direction of new beginnings and budding potential. In Upward Plank Pose, we draw a strength of the core and leg muscles, as well as the support of the shoulders beneath the heart.

Plank Yoga Pose

It is usually a beginner yoga pose but difficult to hold for a long time.

With the practice it can do wonders in helping you build bodily as well as mental strength.The basic plank with its variations is a good workout for your spine too.

Pose for stronger arms and spine.

Plank is an essential component of sun salutation and is often used as a transitional pose, in which the breath is not held.It can also be practiced on its own to build strength and stamina.