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Basic Yoga - The Bow Pose :Strengthen Your Back

Posted by Ajay Wednesday, February 8, 2012 0 comments

This yoga pose expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body. The Bow Pose is a good exercise to improve posture and strengthen the back muscles.



STEP 1: Lie on your stomach, arms on your sides, and palms facing upward.








STEP 2: Bend your knees. Bring your heels near your buttocks.










STEP 3: Reach back with your arms and grasp your ankles. Let your weight rest on your stomach and not on your pelvis.








STEP 4: Raise your knees further by pulling your ankles with your hands. 












Continue breathing regularly and try to increase the stretching in the chest and the backward bend for a relaxed body and mind. If you like you can end this exercise by letting go of your legs without letting them move towards the floor and building up some extra strength by "floating" over your Yoga Mat.


Have an Ageless Body & a Timeless Mind.


Thanks,


Ajay



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Basic Yoga : Cobra Pose - Heal Lower Back Pain

Posted by Ajay Monday, February 6, 2012 0 comments


The Cobra Pose or Bhujangasana is a great exercise for people with lower back aches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. This Asana is also good to combat menstrual irregularities, and it helps relieve stress. 

Learn how to perform the Cobra Pose in this section.

STEP 1: Lie on your belly, while your head rests on your lower arms.





STEP 2: Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.




STEP 3: The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work. 


STEP 4: If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.


STEP 5: The buttock muscles remain relaxed during the exercise. Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low. 



Build up the exercise in a quiet way. When the lower back is stiff, this exercise may cause the lower back to feel a little painful and uncomfortable. This is normal and will pass away as the stiffness decreases. In spite of the uncomfortable feeling that you may sometimes experience, this exercise is highly recommended for people with a stiff lower back or pain in the lower back.

Have an Ageless Body and a Timeless Mind

Thanks,

Ajay

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Basic Yoga : Wind Relieving Pose - Vatayanasana

Posted by Ajay Sunday, February 5, 2012 0 comments

In continuation to my earlier posts on Basic Yoga, here I am explaining about the Wind Relieving Pose or Vatayanasana. This Yoga for is very simple and it has a very effective role in purifying your stomach and body at large. Due to irregular food habit and unhealthy life style most of the people suffer from gastric in the intestine and as doctors says if it exist for prolong period it may leads to many severe ailments. In yoga it is considered to free your intestine and stomach from all such gases will purify your body and with regular practice of this asana it will heal your gastric problem permanently.


This wind relieving pose also help you in healing stiffness in your spine. So, for most of the people who are working at office constantly sitting for hours doing this asana after the work is really more then a solution.


How to do it ?


STEP 1: Lie on the Yoga Mat.

STEP 2: Raise your left knee.
STEP 3: Wrap your hands around your left knee.
STEP 4: Raise your head towards your knee. Breathe, release. Repeat with the right leg. You can also do the rocking motion slowly with rhythm. 

Remember that while practicing the Wind Relieving Pose, resist the tendency to raise the lower back or buttocks off the ground and try to keep the leg that is on the mat as straight as possible. 

Aside from releasing unwanted gases from the intestines and stomach, the exercise will also massage the abdominal organs.

Have an Ageless Body and  a Timeless Mind.

Thanks,

Ajay



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Basic Yoga: Sun Salutation - Surya Namaskar

Posted by Ajay Saturday, February 4, 2012 0 comments

SURYA NAMASKAR - SUN SALUTATION : HOW TO DO IT ?

In continuation to my earlier posts The Most Hazardous Fat On Your Stomach and Basic Yoga Asanas For Stomach , in this post and subsequent post I am going to explain the exact procedure of the basic yoga asanas.

As explained in my previous post Basic Yoga Asanas For Stomach the Surya Namaskar or Sun Salutation is the most basic and most powerful for of  yoga. Rightly practices regularly it empower you body and mind with infinite energy.

HOW TO DO IT ?


The Sun Salutation Pose or Surya Namaskar is a flowing series of 12 poses which help improve strength and flexibility of the muscles and spinal column. This pose also warms up the body and tones the abdominal muscles. So take your yoga accessories and learn how to perform the Yoga Sun Salutation Pose easy-to-follow steps. 



STEP 1: Stand on your yoga mats and start with theYoga Mountain Pose. Bring your palms together in prayer position. Exhale.







STEP 2: As you inhale, raise your arms overhead, keeping your palms together.











STEP 3: Exhale and then bend forward until your hands touch your feet.











STEP 4: As you inhale, step the right leg back, arch back and lift your chin.









STEP 5: Exhaling, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet.








STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.






STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight.











STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.






STEP 9: As you inhale, bring your right leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.









STEP 10: Exhale and then bend forward until your hands touch your feet.







STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.








STEP 12: Exhaling, gently come back to Tadasana.







As with all other Yoga Exercises and poses, make sure to perform the Sun Salutation Pose correctly to achieve optimum results. 

Have an Ageless Body and a Timeless Mind.

Thanks,

Ajay

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Lifestyle Changes to Fight Cancer

Posted by Ajay Thursday, February 2, 2012 0 comments

Cancer is well-known to everyone and this article is about the benefits of fitness and eating healthy during and after a diagnosis of any kind of cancer.There are different types of cancer and Each has its limitations, but if one can keep a healthy body, they can have a better chance to overcome this awful disease.


This article is contributed by one of my good friend David Haas.  

Cancer Recovery Pyramid

Lifestyle changes such as a healthier diet and more physical fitness are common New Year’s resolutions; just about everyone resolves to work out more, exercise smarter and better and eat right. People view the New Year as a new start and therefore tend to make their resolutions then. However, there is no time like the present to make the resolution to get more exercise, especially if you have cancer and are undergoing mesothelioma treatment to fight your cancer.

Your doctor will tell you that the best thing you can do while undergoing cancer treatments is to make major lifestyle changes. Get more exercise and eat better are the top two changes on his list. The reason your doctor wants you to do this is probably less out of vanity than your reasons for wanting to do this, but the end goal is the same: to be healthy and happy.

Cancer treatment takes a lot out of a person; the chemicals that are pushed into your body are difficult on you; you will become tired, withdrawn and often weak. Your body needs as much strength as possible to help you deal with this, to give you more energy and to adapt to the treatment in a way that lets you live a life with more quality. Quality of life is so important when dealing with cancer. The most important aspect of exercise when it comes to dealing with cancer is your ability to fight the disease. Your immune system is negatively affected by your cancer; the stress of undergoing treatment and worrying about everything you worry about takes a toll on your immune system and it becomes less capable of fighting the cancer alongside your treatment. The positive hormones produced by exercise help to fight the negative effects that stress has on your immune system and allows you to build your immune system back up to help fight the disease. You will feel better; the treatment will not make you as tired and withdrawn as it would without regular exercise.

In addition, your body will become stronger. Your other organs and your muscles will become stronger, which makes you stronger. Your mind will become stronger because of the positive energy that exercise promotes; you will be in a better mood, which will allow you to better handle the stress you are under and you will be able to manage a better quality of life. Take this into consideration and make a lifestyle change for the better, today. Being diagnosed with cancer is no reason to give up; it is the best reason to jump start your life and make it as positive as possible through a healthy diet and exercise.

Let's help the people who are going through cancer and support them to come out of it as a winner. Awareness doesn't cure the disease, but surely it support the people who are fighting. 

About David : David is a cancer patient advocate who cares very much about the well-being of people not only diagnosed with cancer but also their families and those who are in remission. He believes that "We can beat this disease together".

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Basic Yoga Asanas For Stomach

Posted by Ajay Wednesday, February 3, 2010 0 comments


Basic Yoga Asanas For Stomach

Yoga Poses (Asanas) are one of the 8 limbs of yoga practice. This includes breathwork, meditation, the Yamas and Niyamas.


The effects of asana practice are normally quite instantaneous. Then again, in some cases, asanas will reveal their real potency only after patient, long-term commitment to practice. These asanas also help pre-menopausal and post-menopausal women dispose of that intra-abdominal fat. In the process they also lower their risk for some chronic illnesses. Basic Yoga asanas for stomach include:


1. Surya Namaskar – Sun Salutation

2. Pawanmuktasana – Wind relieving pose

3. Bhujangasana – Cobra pose

4. Dhanurasana – Bow pose

5. Paschimottanasana – Seated head to knees pose

6. Uddiyana Bandha – The Abdominal Lift

7. Dandayamana-Dhanurasana – Standing Bow Pulling Pose

8. Uttanasana – Forward Bend or Extension

9. Sarvangasana – Shoulderstand




 
Surya Namaskar is best done in the early mornings, since the morning and evenings the sun tends to radiate more ultraviolet rays. Even in the Western world, medical practitioners are making use of suns rays as a powerful therapeutic agent. This is more so in the treatment of diseases. is a flowing process of Yoga poses and breathing techniques. It helps burn abdominal fat, lends elasticity to the spine and limbs while enhancing breathing capacity.


Essentially, Surya Namaskar consists of twelve spinal positions. Each one stretches a variety of ligaments and gives different movements to your spinal column. This is because it is bent, alternatively, forward and backward with deep breathing.


However it is important to be kind to oneself when practicing yoga. It is important to go slowly, particularly at the start. Just as importantly, listen to your body. Your body knows what it can do and how far it can go. If it your body tells you to stop, then you must stop there an d then. Never push your body. Remember that Yoga is far from a competitive sport where you earn points for tying in with a picture in a book (or on a website). If you push your body too hard, you will definitely not enjoy your practices. Further, you might even harm yourself. As far as possible, in Yoga work with an experienced and qualified teacher. You can also use books, videos and websites to supplement your classroom instruction. Above all, stick to your practices. Don’t give up too soon. Remember, practice makes perfect and you will feel better.


Have An Ageless Body & A Timeless Brain.


Thanks,

ajay

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The Most Hazardous Fat On Your Stomach

Posted by Ajay Tuesday, February 2, 2010 0 comments

The Most Hazardous Fat On Your Stomach : Understand Your Fat Belly

Most of the people I know are worried about their growing stomach and the continuous fat deposition on it. While we are living in a age where sporting a six-pack abs is a style statement still most of the people are having a big round stomach, while others are start gaining it. But it’s a good sign that now most of them are considering this growing stomach as an indication of future medical complicacies and that true.



While most of the people are doing numerous activities to keep their stomach in shape, I come up with solution through YOGA.


Beginning with this post in a series I will post some of the most simple and most effective “Yoga Asanas” to control your stomach and lead a fore ever youthful life.


Lets understand the basics of fat on the belly:



The most hazardous fat is buried around the organs, deep within one’s belly. Also, when stress levels are high, abdominal fat goes up. Abdominal fat works differently from fat in other parts of the system. This fat has more blood supply besides having more receptors for cortisol. This is a stress hormone. Cortisol levels increase and decrease all through the day. However when one is under continual stress, the amount of the hormone produced remains high. With high stress and, subsequently, high cortisol levels, there is more fat set down in the abdominal area as there are more cortisol receptors there.

Yoga poses (asanas) are one of the 8 limbs of yoga practice. This includes breathwork, meditation, the Yamas and Niyamas.

In a series of post I will share "Basic Yoga for Stomach" with all of you.

Have An Ageless Body & A Timeless Mind.

Ajay

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I Am Back

Posted by Ajay Sunday, January 31, 2010 1 comments

Dear Friends, Readers & Fitness Enthusiasts,

I am back again after a year and again in my fitness practice with full enthu and will share a great pool of knowledge with all of you ppl who are continously working out to build the best body and most agile mind.

Have an Ageless Body & a Timeless Mind.

Ajay

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Are you feeling Tired ? Have an IRON rich diet.

Posted by Ajay Monday, June 23, 2008 0 comments

Have an Iron reach food and leave your tiredness to live a life full of Energy.

As I have wrote in my last blog what really cause the constant tiredness in our body, thats causes due to Iron deficiency.

So, here I am giving you an Iron reach diet, so that you can have enough energy in your body and live every day & every moment full of energy.


Breakfast bytes
~ Breakfasts could include porridge of rice flakes, garden cress seeds or muesli (a popular ready made breakfast cereal that contains cereals, nuts and dry fruits).

~ A savoury preparation of rice flakes (masala poha) also works.

~ A vegetable sandwich made with green chutney (prepared from coriander leaves or mint leaves or curry leaves, coconut or groundnuts along with amla) and slices of tomato and cucumber has lots of iron.

~ Have a glass of citrus juice or a citrus fruit like orange or sweetlime.
Mealtimes
~ Your main meals should contain a green leafy vegetable every alternate day and a salad either at lunch or dinner.

~ Cauliflower leaves are much richer in iron as compared to other green leafy vegetables and should be consumed more often.

~ Eating an amla along with your meal or drinking a glass of fresh lime juice half an hour after the meal is beneficial, as it helps increase the absorption of iron.

~ Non-vegetarians should include fish in one meal, and meat or poultry as a garnish to a vegetable dish in the other.
Snack time
~ Iron rich snack choices include dates, figs (anjeer), jaggery based chikki or garden cress seeds or ahliva ladoos.

~ Tea and coffee contain tannins, which form insoluble complexes with iron, thereby preventing its absorption. Hence, they should not be drunk along with or immediately after a meal.

Practicethese simple tips and you will feel just fit and fine.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajay

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Do You Constantly Feel Tired ???

Posted by Ajay Thursday, June 19, 2008 0 comments

Do you constantly feel tired?








Do you feel perennially exhausted ?
Do you sometimes experience breathlessness and palpitations?
Does your skin turn pale often?
It could be due to iron deficiency, a common problem amongst the youth today.


Causes of IRON deficiency
~ A low intake of iron rich foods.
~ Predominance of non-heme iron in the diet, an iron type that is not easily absorbed by the body. The other type is heme iron, which is easily absorbed.
~ The absence of iron absorption enhancing factors like vitamin C, meat, fish or poultry.
~ Prevalence of infections and worm infestations.
Types of dietary iron
~ Non-heme iron, which is the insoluble ferric form, is present in vegetable foods.

Rich sources of this form include rice flakes (poha), green leafy vegetables, sprouts, garden cress seeds or ahliva/ halim, dry fruits and jaggery.

Garden cress seeds, which are reddish brown in colour and resemble falooda seeds, are usually available at most provision stores. Soak a handful in a glass of milk for about 15 minutes and drink up the mixture.

The body can absorb only two to 20 percent of non-heme iron, but its absorption can be enhanced or decreased depending upon the food and drink had at the meal.

~ Heme iron, which is a soluble ferrous form of iron, is present in red meats, fish and poultry.

Milk is a poor source of iron, while egg contains a higher proportion of non-heme iron in the yolk.

On an average, about 15-35 percent of heme iron is absorbed by the body.
Enhance iron absorption
~ The presence of vitamin C rich foods at a meal enhances the absorption of non-heme iron; vitamin C converts the insoluble ferric iron into its soluble ferrous form, which can be easily absorbed.

These include guava, amla and citrus fruits like orange, sweet lemon, grapefruit and lime. Amla can be had as a pickle, murrabba or in its candied form.

~ The consumption of meat, fish or poultry has double benefits -- it provides heme iron as well as increases the absorption of non-heme iron.

~ Fermentation -- which takes place while making the idli-dosa batter -- and sprouting grains destroys some of the iron-inhibiting substances.

~ Raw or lightly steamed sprouts are also rich in vitamin C, which increases the absorption of iron.
Vegetarians versus non-vegetarians
Although vegetarian diets tend to be lower in iron than non-vegetarian diets, vegetarians do not have a greater risk of developing iron deficiency anemia.
So, whenever u feel tired on regular basis, then better you look into your food and make it a IRON reach one. That helps you in having life full of energy and you will live a happier time.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajay

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What should you eat before a workout?

Posted by Ajay Tuesday, June 3, 2008 0 comments

What should you eat before a workout?
Planning to include an exercise schedule in your to-do list of things? Good.
Now comes the tough part. What should you include in a workout session? Ideally, exercises should be instrumental in building up your stamina and toning your body.
And what should you eat before and after a workout session? Well, that's our focus for the week.
To begin with, always remember this thumb rule -- exercising on an empty stomach is detrimental. However, eating too much just before a workout session isn't good either. Don't eat anything at least 30-40 minutes before you decide to exercise.
Yoga experts believe people should avoid drinking or eating anything at least for an hour before a session. Always have water an hour before an exercise session. And yes, sipping water in small quantities throughout the workout is permissible.
What should you eat before a workout? Ideally, a simple fruit should do the trick. You don't want to feel too heavy but you don't want to feel too hungry either.
However, if you find it difficult to start your day without tea or coffee, don't stop yourself. But wait for at least 40 minutes after your tea/ coffee before you start exercising.
On the other hand, all those corporate executives who prefer to hit the office gym after a hearty breakfast -- say one comprising of bread, eggs and fruit -- need to wait for at least two hours before they can work out. In fact, an ideal pre-workout meal is a combination of carbohydrates, fibre and protein.
An ideal pre-workout Indian breakfast can comprise of a bowl of poha or upma, fresh fruit and a glass of milk topped with almonds. Those of you who are allergic to milk can consume a cup of tea or coffee.
Alternatively, you can opt for a bowl of milk and cornflakes, eggs on lightly buttered toast too.
A post-workout meal should be light. Ideally, this meal should be consumed within two hours of the exercise. Don't remain hungry for too long after an exercise session.
This meal should contain protein, complex carbohydrates and healthy fats too. A vegetable sandwich or a fish sandwich (use wholegrain bread) with fruit or fresh fruit juice should do you just fine.
And yes, before you start your exercise schedule, don't forget to consult your doctor.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajay

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I am a fitness enthusiast, who love to learn and share the way of keeping mind and body young, agile and dynamic. Have an ageless body and a timeless mind.

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