Benefits of Yoga for arthritis patients

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Arthritis is a joint disorder which has many types in it. The most common type of arthritis that occurs with many is osteoarthritis. This is a disorder that happens with the knees. Generally people having osteoarthritis will have pain in knee joints due to inflammation. People who are suffering from osteoarthritis will be suggested many ways to get rid of the pain. But all those medications are just temporary relief from the disorder and hence we need something to be done permanently. Yoga is one of the best practices in the world that helps you to maintain a healthy and fit body. Thus it acts as a good remedy not just for osteoarthritis, but for any arthritis.

What are the best arthritis Yoga poses and how do they benefit?

There are different Yoga poses which will benefit you with relief from arthritis pain. It also helps to maintain healthy and flexible joints and makes sure that you will not be into any further joint disorder in future. Some of the best Yoga poses suitable for arthritis patients are:

1.      Trikonasana

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This asana is well known for its ability to bring relief from shoulder and neck pain. It is also a best practice for strengthening your arms, ankles, knees and chest. It helps in digestion also and in improving the rate of metabolism. So people who continuously work with their necks and spine kept straight for a long time must have to follow this yoga pose. This is because; keeping spine straight for a long time will let you have deep pain. Practicing trikonasana will help you to get rid of this pain.

2.     Veerasana

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This is one of the best asana known for toning the body muscles and relieving from knee pain and pains in other body parts even. This is a pose which actually helps in increasing the blood circulation in all parts of the body, especially in the joints. The increase in blood flow will let the joints to stay in equilibrium and gives more flexibility. Thus the pose helps to avoid pains in joints. 

3.     Gomukhasana

(Pic courtesy: www.ayurveddoctor.com)

This is one of the best known asanas for getting flexible fingers, shoulders, knees, spine and hip joints. This pose will increase blood circulation in knees and ankles and thus will help in maintaining the equilibrium of the joints. It also helps in inducing the production of synovial fluid, which is responsible for keeping the joints flexible inside.

4.     Vrikshasana

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This is an asana that will have a really great effect on your knee pain and muscle contractions. It is best known for toning the body. And it also increases blood flow all over the body, especially in the regions that are affected due to inflammation. The increased blood flow will let you feel less pain and on time pain will be completely reduced. The asana also helps in maintaining a toned stomach and abdominal region.

But you have to make sure that all these poses are done right. Initially you may find it hard but on practice and time, you can master in these poses. 

5 Most Beneficial Yoga Poses for Swimmers

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Swimmers are people who must have to be really flexible with their moves. And the more flexible, more successful swimmer he is. So it is must for a swimmer to maintain the right tone of the body and should practice daily to maintain the flexibility of the body. This really makes sense that yoga is the one of the best way for the swimmers as it all deals with flexibility of the body and toning the body. Practicing Yoga daily will help the swimmers to have a better swimming skills and diving skills. Only the best flexible swimmer will top the list. Yoga practice will definitely help them to have a flexible and toned body.

Some best Yoga posses for swimmers

There are many Yoga posses that will get best result in flexibility of the body. But when it comes to swimming, certain posses will really support the swimming styles. Some of the best supporting posses of yoga are listed below:

1.     Adho Mukha Svanasana

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This is simply a gentle inverted pose that enables a clear and easy flow of blood to our brain. This pose really helps in stretching the arms, shoulders, arches, calves and hamstrings. This pose is meant for rendering a new level of energy and thus reduces anxiety, tension and stress of the person. For a swimmer, peace of mind is very important to concentrate on his performances. If you are a person new to this pose, then make use of a mat or cushion. Breathe well during the pose. It helps in enhancing more concentration.

2.     Bhujangasana

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It is a prone yoga pose. It helps you to restore your energy by keeping you calm but at the same time it benefits you with numerous physical fitness and flexibilities. Suck your breath deep and then life up your torso from the floor. It is important that you have to hold your breath steadily throughout the pose. It strengthens your spinal cord and upper back.

3.     Gomukhasana

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This is another asana which will actually looks so easy but it is little tougher. The reason behind the name of the asana is that the person in this asana will appear like posing like a cow face. In Sanskrit ‘gau’ is ‘cow’, ‘mukha’ is ‘face’ and ‘asana’ is ‘posture’. It helps in maintaining a healthy limb and arm while providing flexibility in arms and shoulders. This practice will really help while you dive.

4.      Salabhasana

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Salabhasana is known as the locust pose. The person who does this pose must have to lift up his legs backward and top of the body and should hold the hands backward. This is meant for improving the posture and to strengthen your back and core of the body. 

5.     Dhanurasana

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This is again more like the Salabhasana, but did little more. You have to turn backward like a bow and have to hold your feet with hands while your stomach part lies on floor. This pose will eventually develop more flexibility in your body.

It is must that all these poses must be learnt well from a right master and has to be practiced well to get the best results. 

Benefits of Bakasana

(Pic courtesy: Wikipedia)

Bakasana is a pose in Yoga. The meaning of the word Bakasana is ‘crane pose’. Since the Bakanasa pose when done will make you appear like a crane standing on its legs, the asana was named such way. This asana is also known as Kakasana. This is because, the person who is practicing the asana will have to balance the whole body lifted up with his hands. Now the hands will appear like the shorter legs of the crow and hence it was named as Kakasana. In Sanskrit Kak refers to crow and asana refers to posture.

There are also other variations in the asana which were named according to the poses. Some of the major poses in Bakasana are

1.     Parsva Bakasana – this is the one in which one thigh of the performer will rest in the front arm. 

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2.     Eka pada bakasana – this is the one asana which lets the performer to have one leg stretched straight and the other one remains in the usual Bakasana. 

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3.     Eka pada koundiyanasana I – in this, one leg remains in Bakasana and the other leg will stretch diagonally backward.

(Pic courtesy: Wikipedia)

4.     Eka pada koundiyanasana II – this is like a firefly pose. One leg will remain in Bakasana and the other one will be stretched forward diagonally.

(Pic courtesy: piercedoerr.com)

Benefits of Bakasana/Kakasana

1.     Good for muscles in arms, shoulders and chest

Doing Bakasana is actually good for people who want to have strong arms, shoulders and chest. This asana is not a first attempt one. This is because; the stress it takes and the balancing it needs and more important is the strength it requires. Initially you may feel it trouble to do this asana as your arms and shoulders will not be strong enough to bear your body weight and at the same time you will not have a balance to hold yourself with arms alone. But on time and continuous practice, the asana is easy and thus makes you strong.

    

2.     Better functioning of digestive system

Doing this asana was proved to be having a good effect on enhancing the digestion and its entire related works. The asana is meant to burn more calories and thus the performer will have excess appetite. Thus the digestive system works fast to cope up with the food intake. It also reduces the acidity and heart burns due to indigestion of food.

3.     Helps to maintain healthy abdominal organs

While doing this asana, the abdominal organs will get expanded. These are the organs which are actually not taken much care in our daily life. Hence doing this asana will makes these abdominal organs stronger and healthy. But a regular diet is required.

4.     Extra spark on lungs and heart

Bakasana will make the lungs and heart to work synchronized. The heart and lungs synchronization is must for a better respiratory system and blood circulation in our body. The asana will let the lungs and heart work properly and thus enhances a better respiratory system and blood circulation. 

Lose Your Weight on Yoga Mat

The major problem faced by people all around the world is obesity. It is very simple to say that you have extra weight. But the effect it has on humans is really dangerous. Obesity is the main reason for almost all heart related diseases and joint diseases. Over weight will let your body immobile and thus your body will become inflexible. This is a scenario which will end up in pains in the joints and slow blood circulation in body. Lower the rate of blood circulation, lower the rate of metabolism and it brings effects in series. People all around the world want to maintain a right proportion of fat in their body.

Yoga is a best way to have a balanced weight in your body. Practicing Yoga daily will help you to tone your body and will bring you results in a very short period. Some of the best Yoga posses for weight loss are listed below.

What are the best yoga posses for weight loss?

There are different Yoga posses which will benefit you with weight loss. They are:

   1.     Ardha chandraasana

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This is a pose which will help you in toning your buttocks, thighs and sides of your tummy. The stretches you do at the side of your tummy will really help you out in burning out the calories and fat settled at that region and thus will give a right structure to the tummy. But make sure that you don’t have any digestive issues, spine problem and high blood pressure. It is better to avoid this pose if you have any of these issues.

   2.     Veerabadhrasana 1

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This is an asana that helps you to stretch your stomach, tummy region, thighs, buttocks and the pose will not just stretch them but also tightens them. People who have high fat at these regions can try this pose daily to get best results.

   3.     Veerabadhrasana 2

(Pic courtesy: Wikipedia)

This asana will benefit same as Veerabadhrasana 1, but also concentrates on the abdominal region. It will strengthen the region and will have a good effect on weight loss. But make sure that you are practicing the asana under guidance. Mistakes done in this asana will bring worst effects.

   4.     Utkatasana (Chair Pose)

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In this pose, the person will be asked to pose like a chair. This pose will let the person to balance well and hence will tighten the thighs and buttocks. But people who have a back bone problem and knee injury must have to avoid this asana. Because; if you do the asana with back pain; then the pain will be increased due to balancing.

   5.     Vrikshasana

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This asana is great for your arms and abdominal region. But this asana should be avoided if you have injuries in your knee and back. This asana will increase blood flow in these regions and hence injuries there will bleed more.

All these Yoga posses must be learnt well from a guide and then have to be performed. Doing Yoga posses wrongly will affect you with severe problems sometimes. 

Wonders of Yoga - Healthy heart with simple Yoga

Modern times demand a competitive edge and hard work from an individual, all through their life. It therefore seems only natural to balance one’s life with distressing Yoga and a health benefiting exercise now, doesn't it? Some of the most significant benefits of Yoga include weight reduction, stamina building and improving an individual’s endurance and flexibility.

(Pic courtesy: Wikipedia)

A simple system of stress management, to promote good health and a healthy heart in particular can essentially be focused on, especially for heart patients, with Cardiac Yoga. This type of Yoga is relatively modern and backed-up with ample research on how yoga proves beneficial for the heart. Here are a few reasons why Yoga is a desired exercising routine for all individuals and an absolute for heart patients:

·       This age old practice, which dates back to ancient India, is indeed known to help in keeping one’s heart in shape. Various Yoga exercises like stretching and downward dogs have been known to help cardiac patients and promote a healthy heart.

·       Physical activity is often promoted by Yoga exercises as the lack of it is one of the leading reasons for heart diseases in both the genders.

(Pic courtesy: Wikipedia)

·       With consistent Yoga exercises and everyday routines, one can successfully overcome anxiety and depression, few of the reasons that induce physical inactivity, smoking, high blood pressure, which leads to heart diseases.

·       Yoga can help you in managing your hypertension as well! Studies reveal that Yoga helps in improving physical fitness, reducing stress and thus, in helping an individual lower their blood pressure.

·       Heart failures due to failure or low aerobic capacities can be worked on with some simple Yoga exercises. Besides helping in improving the aerobic capacity, it can also help with improving an individual’s endurance, flexibility and decrease heart inflammation.

·       Irregular heartbeats, which often lead to stroke or other cardiac complications can be worked on with Yoga! Research proves that Yoga has the potential that is needed to help people with an abnormal heart rhythm and in reducing their irregular beat episodes.

·       Certain studies even demonstrate how Yoga and exercise routines have the same effect on cardiac patients as brisk walking or biking. Cardiovascular markers for heart diseases have been observed for people doing Yoga and promising results have led to a wide spread belief of Yoga as a physical activity for heart patients.

(Pic courtesy: Wikipedia)

Cardiac patients are often advised on the different routines that their heart can benefit from and hence, it is in the best interest to consult the concerned doctor. Yoga is an art of meditation, exercising and focus on one’s own body and mind. Hence, when it comes to Yoga routines and exercises for health benefits, then it is best to consult a doctor and know about the best suited stretches and exercises beforehand.

More research is needed to prove the benefits of Yoga and its help in curing heart diseases and related abnormalities but current studies are definitely encouraging the art; it is a comparatively cost effective and beneficial to the mind and body indeed now, isn’t it? 

Yoga v/s Gym – Which one to choose and when!

A healthy mind and a healthy body is the key to a happy life and we believe it when we work towards it and see it for our own selves. However, technology and sciences have made it possible for us to choose between various exercises and routines, as per our preference and work on our health accordingly.

One of the most common questions that arises for every individual, when they take on the path of a healthy body and better living, is if to choose gym routines or opt for Yoga exercises. If you are also troubled with the same question then here are a few benefits and fall backs of yoga and gymming, which will allow the individual to then make an informed choice:

Gym

1.     One can work on their muscle mass and burn calories quicker and it has been noticed that an hour of exercising at the gym will make you drop calories faster than an hour of Yoga would have.

2.   Gym workouts can often make you shed your weight, with their exercising equipments and routines, in no time. So if you want to lose weight in a jiffy then this is your best solution.

3.     Weight training that is done at a gym will help in increasing the efficiency of the heart and the lungs, by burning calories and help in toning the muscles, developing strength and working on the posture.

4.     With the help of weights, one can work on reshaping their arms and buttocks and tone, firm or shape their entire body with a balance of different gym routines and exercises.

5.     Sometimes vigorous workouts at the gym can be harmful to an individual’s health and a halt in everyday gym routines might lead to unhealthy behaviour and a turn for the worse.

Regularity in a gym is very essential as not being regular will just offer the least results to the individual and also have a worse impact o their health in the long run.

Yoga

   

                                      

  1.  Along with power yoga, hot yoga and various other exercises, it is important to maintain an  organic and healthy diet for best results.

   2.     Weight reduction, body cleansing and peace of mind achieved through Yoga is often considered    as more natural than by means of gym exercises and routines.

   3.     Promoting muscle mass, fine toning one’s body and working towards a holistic approach of            health and wellness f the mind is possible with Yoga.

  4.     One can surely attain the key to enhancing their calmness, concentration, focus and work on          their flexibility and stamina at the same time.

Yoga does help an individual get fitter or slimmer but if weight reduction is the primary goal than gym exercises are offered an edge with respect to their results! The latter question i.e. when to choose gym and when Yoga, is what holds more weight as every individual’s goals and priority of fine tuning body, mind and health is what makes the final decision of the exercise routines. 

Are you overweight…? Here are 10 Yoga tips to help you manage your weight

Are you burdened by overweight? Idea of gym gets your thoughts racing with scene of you running on a treadmill while it is calculating your heart rate, respiratory rate, distance you have covered (without reaching anywhere) all in bold flashy figures whereas the person next to you is beaming with his/her new set records. All this brings a pang of anxiety, or spending on the gym membership doesn’t appeal you much because compliance has been an issue, then we have a much simpler solution for you!!

“YOGA” – yes, this magic word is surely your thing, all you need is a Yoga mat and calm composed surroundings, and you are good to go! 

In gym you push your body to get desired results whereas in Yoga you learn to listen to your body, synchronize with it, you attain that delicate balance of incoming and outgoing breath. Yoga not only helps in attaining metabolic equilibrium hence managing weight issues but also helps in posture correction as your body is designed for movement and not for slouching in front of a television or a computer. From fat to fit, from overweight to oh, great!! From obesity to flexibility!! With the regular practice of these asana, your overweight present will soon be a history and that will open up your vision, your mind and add a boost to your self-esteem!!

Here are 10 awesome yoga workouts that help mobilize fat from the belly, strengthen the abdominal muscles, stretch and make your muscles shed plumpness effectively. So, come on let’s begin the ‘Slim and Sassy’ mission:

  

   1.       Suryanamaskar (Prayer pose)

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As the name suggests the “sun salutation” is the powerful 12 step exercise, a complete body workout to keep you fit and flexible. It takes care of you from head to toe. It’s best warm up for your body before starting the yoga routine.

Practicing it will benefit shape your hips and legs, also tone up your abdominal muscles as controlled breathing is an important part of all steps.

   2.     Trikonasana (Triangle Pose)

(Pic courtesy: healthshlok.com)

This asana works on deep muscles of your hip and extensors of your back spine. It also stretches the sides of your body, tones your arms & thighs, and helps in mobilization of fat from waist. It also improves digestion.

   3.    Chakraasan (Wheel Pose)

(Pic courtesy: www.a2zyoga.com)

In this pose your inner thighs roll up, tailbone extends, upper arms swapoutward, upper back twists, head looks down to the ground. It helps to remove fat build up from oblique area, increases the hip flexibility.

1  4.     Utkatasana (Chair Pose)

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This one literally has you positioned as if you are sitting on a chair. It can take some time to build up enough strength to hold the pose for more than a breath or two. It strengthens lower back, tones thigh, leg, ankle and knees.

   5.     Veerbhadrasana (Warrior Pose)

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This pose strengthens the arms, shoulders, thighs and back muscles, all in one go. It will strengthen the muscles of your back, thighs, abdomen and core.

It is an excellent Stretching exercise for the chest and lungs, shoulders and neck, belly, and groin.

   6.      Halasana (Plough Pose)

(Pic courtesy: Wikipedia) 

Named after the shape of plow (or plough), used to loosen the soil and prepare the land for sowing the seeds, similarly this pose prepares the mind, body, and soul for renewal. It reduces belly fat, and improves balance and flexibility. It strengthens the back muscles.

   7.     Sarvangasana (Whole Body Pose)

(Pic courtesy: Wikipedia) 

An excellent body balancing pose, not just well for weight management but also for achieving that delicate whole body balance. Regular practice leads to improved blood circulation, weight loss and better digestion.

   8.      Vakraasan (Twisted Pose)

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Sitting asana performed by twisting upper body to side with one leg extended and other flexed. Good exercise for stretching and strengthening back muscles.  Works on belly and those rigid side handles.

   9.    Naukasana (Boat Pose) 

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You straighten your legs and bring your palms up to rest behind your head and feet higher than your head. This is a very challenging pose at first, but regular practice will get you there. It not only strengthens the back and abdominal muscles but also tones your legs and arms.

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   10.  Dhanurasana (Bow Pose)

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In this pose your body shapes up like a flexible arc. It opens your chest, stretches your abs. Besides toning the belly, the spinal flexibility improves your posture and acts as a stress reliever also.

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These asana not just help with weight management but also instil some discipline in your life, make you calm and get your inner energies flowing!! 

The Best time to practice these asana is either in the morning or in the evening. It is the best if stomach is empty prior to the practice. The whole idea is to be more aware of your body, recognizing the weak areas that need attention and taking proper action for strengthening them!! With proper knowledge, something things are as simple as they sound, isn’t it?