Fight for your body Independence

 

Hey reader! Welcome back. In today’s blog, I’d like to share my views about a very interesting topic and it focuses on exercises and yoga that makes you healthy.

WHY YOGA IS IMPORTANT FOR YOU?

1. Yoga improves strength, balance and flexibility.
Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.

Try it: Tree Pose. Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.

 2. Yoga helps with back pain relief.Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose. Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching. 

3. Yoga can ease arthritis symptoms.Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a John Hopkins review of 11 regional studies.

 4. Yoga benefits heart health. Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.

Try it: Downward Dog Pose. Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

5. Yoga relaxes you, to help you sleep better.Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

Try It: Legs-Up-the-Wall Pose. Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes. 

6. Yoga can mean more energy and brighter moods.You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress. According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

Try It: Corpse Pose (Savasana) Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

8. Yoga connects you with a supportive community. Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

9. Yoga promotes better self-care. Scientific Research on Yoga Benefits The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.

5 YOGA ASANAS THAT KEEPS YOU HEALTHY:-

Mind, body, heart and soul – the key to becoming a healthy and happy human being lies in maintaining the wellbeing of these four components, no matter what your age.

 

As you age, it is natural that your body and mind experience a certain degree of physical changes that can lead to fatigue. Your joints begin to get rusty, your reflexes slow down, the body starts losing its elasticity, the muscles get weaker, and the mind, too, shows signs of exhaustion.

 

There is no shame in admitting and accepting that you are growing old; in fact, it happens to be one of the best phases of your life.

 

However, given the aforementioned facts, it is important that you pay extra attention towards your physical and mental wellbeing. One form of exercise that manages to let you do this is yoga.

 

Yogic asanas or poses/postures are known to be the near-perfect way of ensuring strength, flexibility, stability, mobility and wellness. Here’s looking at five easy yoga postures that you should incorporate in your daily morning routine.

 

1. Tadasana

  

The ‘mountain pose’ is one of the easiest asanas in yoga and is considered particularly beneficial for those who are 60 years and above in age. Essentially meant to correct bad posture by working your abs, back, legs and core, this pose helps you:

• Improve your blood circulation

• Relieve stress

• Work on your stability and mobility

• Enhance the functioning of the digestive system

• Improve your posture when you stand or sit

2. Uttanasana

  

The classic inversion pose is an excellent way to deal with (or avoid) back-related problems. By standing in an inverted position, the asana stretches out your hamstrings, calves, lower back and puts pressure on your ankles, hips and abdomen. Uttanasana is known to:

• Relieve chronic back pain

• Aid blood circulation

• Lower stress levels

• Strengthen your hamstrings

• Make you more flexible

3. Baddha Konasana

  

The butterfly pose, as we all know it, is a great way to engage your groin area, which is usually a stiff and ignored part of the body. Ideally meant to be done early in the morning on an empty stomach, the Baddha Konasana helps:

• Stimulate your urinary bladder

• Manage kidney problems

• Improve the functioning of your digestive system

• Deal with the menopause process

• Relieve fatigue

4. Bhujangasana

  

A pose that resembles the rising head of a cobra, Bhujangasana is best known for its ability to engage the lower back, shoulders and chest. Individuals with spine injuries, back problems or lower back pain should ideally practice this asana every single morning. Bhujangasana helps you:

• Deal with lower back stiffness

• Address spinal pain

• Relieve pressure from the shoulders and chest

• Stretch and engage the abdomen

• Improve flexibility

• Get rid of hunching problems

5. Shavasana

  

Amongst the most popular and easiest of yogic asanas is the Shavasana. Meant to be done at the end of every yoga session (or workout), this posture involves lying down on your back and breathing uniformly, while relaxing every muscle in your body. Shavasana helps:

• Cure insomnia (a common problem during old age)

• Deal with constipation

• Improve concentration levels

• Ease stress and anxiety

• Improve mental health

• Rejuvenate your body

While there are several other asanas in yoga that can improve your overall health or target specific groups of muscles and joints in your body, the ones mentioned above are ideally recommended for seniors. Some other popular yoga postures include the likes of Vajrasana, Virabhadrasana, Trikonasana, Vrikshasana, Paschimottanasana, Balasana, Ardha Pavanamuktasana and Setu Bandhasana.

  

It is important that you only practice those asanas that you are comfortable with. If you find it difficult to carry out any such exercises at home, it is best that you visit a doctor and discuss what set of poses and asanas is ideal for your body.

 

Yoga is effective and all it takes is 30 to 60 minutes every morning for you to kick-start your day on a healthy note. Live strong, live long!

This is all for today, I hope you got some meaningful understanding from today’s blog.Thank you for your precious time, See you in the next blog 😊.

By Aryan Veerwani(Team SYNC)