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)

SYNC Foundation day💚

 

Let’s take a look at the 7 years of togetherness filled with fitness, friendship, fun activities, fabulous times, and so much more… 

Today as we celebrate the Foundation Day of SYNC (Synthesis of Yoga and Niyama Council) of H.R. College of Commerce and Economics, it is a matter of great pleasure for us to congratulate each and everyone who has contributed to the growth of this club over the years and helped us achieve great heights of success.

Over the years, we’ve organised several events including the Celebration of International Day of Yoga, Meditation Workshops, Zumba Workshops, Dance workshops such as Hip-hop and Bolly Folk Garba, Meditative Art and Mandala Workshops, Music Therapy Workshop, Laughter Yoga Workshop and many more. 

We’re extremely grateful that we had the opportunity to organise our annual Flagship Festival 'Elysium' in March 2022, that too offline!! (Short intro to the newcomers: Elysium is SYNC’s flagship fest which is a fitness extravaganza wherein fun and fitness go hand in hand)

It has been said and believed that for any significant goal to be accomplished, it is important to have the right foundation. Hence, we would like to extend our deepest gratitude towards the founder of SYNC, Miss Anvita Dixit. Without her vision, constant support and blessings, this club would not have become what it is today. 

Special thanks to our Principal Dr. Pooja Ramchandani, our Vice Principal Dr. Navin Punjabi, our Teacher-in-charge Mr. Atul Sathe and to all the teachers who have been with this Club since its inception and guided the students in the best way possible in every sphere of their lives. 

The main idea behind this club was to create a safe space for individuals wherein they can just be themselves, have a sense of belongingness and have access to check in with their spiritual, emotional and mental levels. I personally think that SYNC has not only stayed true to its vision but also achieved far more than one can imagine. 

Today, for any SYNC member, SYNC is not just a club, it’s their FAMILY. It is a home where we spend endless hours laughing and giggling over silly jokes, being each other’s moral support in trying times and most importantly, sticking with each other through thick and thin. From giving us a moment to de-stress to making sure that everyone in the club made some fun memories, SYNC has given us a lot over the years and today we’d like to give it back!

On this Foundation Day, let’s pledge to continue with the same zeal and enthusiasm and to re-dedicate ourselves to take this club to even greater heights!

By Saloni Bhagwani 

(Vice President & Team SYNC Snippets)

Acupressure

 

Hey reader! Welcome back. In today’s blog, I’d like to share my views about a very interesting topic and that topic is Acupressure. 

Acupressure is an Asian bodywork therapy with roots in traditional Chinese medicine. The traditional Chinese medicine theory describes acupressure points or acupoints, which lie along the meridians of the human body. It is believed that vital energy or a life force called qi (ch’i) flows through these energy meridians and that 12 major meridians connect organ networks to establish an organized system of communication throughout the body. The meridians originate at the fingertips, connect to the brain and then link to their respective organ. The science of acupressure states that illnesses occur when any one of these meridians is blocked or is out of balance.

How does acupressure work?

Both acupressure and acupuncture are therapies that help restore balance. Acupressure works to restore health and balance and also regulates the opposite forces of yin (negative energy) and yang (positive energy). Some believe that acupressure also affects the energy fields of mind, emotion, and spirit. However, opposing fields of thought believe that the benefits of acupressure could be attributed to factors such as improved circulation, reduced muscle tension or stimulation of endorphins (that are natural painkillers). An acupressure practitioner uses his/her fingers, palms, feet or elbows, or special devices to apply pressure at various acupoints of the body’s meridians. Acupressure may also involve acupressure massage or stretching. A typical acupressure session involves the patient lying clothed on a massage table. The practitioner presses acupressure points on the body with special focus on the points that connect to an afflicted organ. One session usually lasts for about an hour, and a person may require regular sessions for best results.

The benefits of acupressure

Along with its ability to help treat variety of ailments, patients experience additional benefits of acupressure massage. It's a deeply relaxing experience and — like other types of massage — can help with:

Relieving stress, tension and anxiety

Improving sleep

Relaxing muscles and joints

Soothing the pain and discomfort of a sports or other injury

Reducing digestive issues

Minimising headaches

Alleviating chronic pain

The therapy stimulates the body's circulatory, lymphatic and hormonal systems. It also helps the function of the immune system and the body's natural ability to heal itself.

 

Basics of Acupressure 

Different types of points

When a therapist is using the acupressure massage technique, they target either local points or trigger points. What is the difference between these two types of points? Local points are the actual spots on the body where the patient is experiencing pain or discomfort. Trigger points are those that are connected to the points of the body experiencing pain or discomfort. These two types of points the practitioner multiple avenues to approach a patient's problem, a benefit of the practice.

The points used in acupressure masssage exist among a network or meridians, which are basically the highways on which chi flows throughout the body. Sometimes the pressure is needed at these points to clear up blockages and help ensure a healthy, balanced and harmonious flow of energy through the meridians.

Commonly used points

The points and meridians constitute an extensive network throughout the body. Therapists use their knowledge of this network to address specific disorders and diseases in patients. One point, for example, called the Gallbladder Channel (GB20, Fengchi) exists at the base of the skull where the neck joins the back. Applying pressure there can help with a variety of ailments, from the common cold to high blood pressure. The Kidney Channel (KI3, Taixi) sits just behind the inner ankle. It is used to treat issues ranging from asthma to lower back pain.

There are 14 main channels. Acupressure may be used alongside other styles of massage therapy or as a complement to another holistic treatment, such as chiropractic care. Try out some acupressure points on your own. 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)

Effects of the book "Think like a Monk"

 

Hey reader! Welcome back. In today’s blog, I did like to share an experience that is very dear to me and the one which taught me a lot about the aspects of our lives. A few months ago, I came across a book called ‘THINK LIKE A MONK’ by ‘JAY SHETTY’. This book had been really helpful because it promotes mindful meditation and many such learnings as it is inspired by the author's monk life.

Just a little background about the author of the book Jay Shetty is a former monk, a storyteller, a social media influencer, and host of the podcast ‘On Purpose’ the #1 Health and Wellness podcast in the world. Jay has created over 400 viral videos with over 5 billion views, he is also known for providing a framework with a combination of ancient wisdom and the practicalities of living in a modern world.

Luckily I came across this book on a book stall and decided to purchase it. The art to compel all the wisdom on a few pieces of paper is something incredible. Yet the most important thing about this book would be that it is written in such a way that it is easy to understand for each one of us. ‘Think like a monk’ is a book which makes me say that this is one of the best buys I have ever made. There are several reasons why I would want y’all to read this book as well. It provides a magical distillation of a monk's life and lessons learned with the help of such practical concepts suitable for everyone. 

Even if you aren’t a hardcore reader like I was earlier, this book would be a great start. It will highly impact your thoughts and will make you more aware of your conscious and subconscious minds. I loved every chunk of it most importantly while I was reading; it always kept me kind of excited to explore what the other chapters have in them and what could be learned further. The book not only contained lessons but also beautiful examples by the author. There are many noteworthy examples described in the book but one of them that I remember at the moment while writing this blog is the one about Kailash Satyarthi. There are several times in our lives when we feel that we have done or accomplished a lot in life or I don’t have to do anything further, there is so much I have already done or contributed or I’m just so done. Whenever you feel the same always remember this example that Jay Shetty gives in the eighth chapter called ‘EGO’ and one of the sub-topic in this chapter is Real Greatness. Jay Shetty writes – “Kailash Satyarthi is a children’s rights activist who is dedicated to saving kids from exploitation. His NGOs have rescued tens of thousands of children, but when asked what his first reaction was to winning the 2014 Nobel Prize, he responded, “The first reaction? Well, I wondered if I had done enough to get this award.” Satyarthi is humbled by the knowledge of how much more there is to do. The most powerful, admirable, captivating quality in any human is seen when they’ve achieved great things, but still, embrace humility and their significance.” This was one of the several beautiful illustrations given by the author. 

There are many exercises which we are supposed to try and practice which are mentioned in the book. The author also inspires us to practice mindfulness and visualization, which is not only good for our physical health but also enhances the capability of our mental health and many such benefits. The amount of knowledge provided in this book is such an inspiration and I am truly grateful that I got an opportunity to read this masterpiece. This blog was to inspire everyone out there to read such books and ignite our powerful approaches, and our beliefs, and create a healthy, happy place altogether. Also, don’t forget to take action not only reading but also turning our learnings into an action plan is essential. It is really difficult to summarize all the learnings in a short blog I tried my best to give a minute insight about the book. 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 Pratiksha ( Team SYNC Snippets)

Ashtanga yoga

 

Heyy helllooo hiii everyone ... Hope you all find this in good health ... Yoga will surely give you peace of mind so lets know what do we have for this week. 

Well thats Ashtanga Yoga. Whats Ashtanga yoga? 

So as the name suggests - 'Ashta' means 'eight' and "Anga" means body parts and Ashtanga yoga means union of 8 limbs to do yoga. The Ashtanga philosophy is to integrate all of the eight limbs of yoga, which include: Yama (moral codes), Niyama (self-discipline), Asana (posture), Pranayama (breath control), Pratyahara (sense withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi (oneness with the self). Doing Ashtanga feels like a challenge to many people and requires flexibility in one's body. However, there are 6 different levels of Ashtanga yoga. It is a yogic pratice where breath is linked with a series of poses to form a continuos sequence. Even if a person just starts doing yoga adding Ashtanga yoga to his/her daily pratice will boost his health and give him peace of mind and physical flexibility.

 Students begin an Ashtanga practice with five repetitions of Sun salutation A (surya namaskar) and Sun salutation B. This is followed by a set of standing poses, in 5 repetitions, then a set of seated poses. After a students master this then advanced levels of salutations are taught and practiced. 

History of Ashtanga yoga began in 20th century when T - Krishnamacharya originated this type of yoga for his young, obedient and energetic student  K. Pattabhi jois, and he being an dedicated student then refined this and started teaching others. The fast moves that are praticed under this type of yoga have been influenced from indian wrestlers and gymnasts. These challenging posture flows were designed to purify the body to offer peace of mind, and eventually gave rise to many different styles of hot yoga, flow or Vinyasa Yoga, and power yoga.

Basic principles of Ashtanga Yoga :-

Ujjaini pranayama - This specific breathing technique is used to warm and energize students and increase their focus and concentration  

Drishti: A specific drishti, or focal point, is used in each asana. This helps create a more focused and meditative practice

Vinyasa: The core of the practice is synchronising the breath to the sequence of postures and transitions in the series.

Bandha: The engagement of the bandhas, or body locks, is encouraged throughout the class to seal in the prana energy and create core stability.

Daily practice : A six-days-per-week routine is encouraged, with Saturday as the rest day. “Moon days,” the days on the full and new moon are also rest days, and women often refrain from practicing during menstruation.

Ashtanga yoga not only focuses on physical factors of the body but also mental aspects of the body and health. It can increase your stamina, bone density and muscle strength, control your bodyweight, lowers your blood pressure and relieve stress.  It also helps mentally and spiritually by boosting mental clarity, creating mental calmness and developing better concentration in daily life. Hence adding Ashtanga yoga to our daily pratice is necesary and beneficial.

Keep doing yoga and maintain your health to the best!😊

By Honey Shah (Team SYNC) 

Vipassana meditation

Meditation is often said to be a practice of deep focus. There are several benefits which could be acquired through meditation emphasized by our friends, family, teachers, peers etc; which includes relaxation, mindfulness and a better sense of inner peace. There exist many ways to meditate and Vipassana is one of these techniques. In today’s blog we will have an insight specifically about this technique known as Vipassana. It’s benefits, the way to practice, and many more. Vipassana is known to be one of India’s most ancient meditation techniques. Before diving deep into this technique and its essential elements. Let us try to first learn about the roots of Vipassana and where was it directed from and by whom? 

Vipassana was derived to be born through Buddhism. Buddhism is a path of our spiritual development and practice which leads to an insight into the true nature of reality. Buddhism is one of the world’s largest religions and originated 2,500 years ago in India. It is a faith that was founded by Siddhartha Gautama. 

Buddhism consists of two major types of meditation. In Pali, the original language of Theravada literature, they are called Vipassana and Samatha. Gautama Buddha rediscovered the technique of Vipassana while he was looking for enlightenment. In Pali an ancient language of Buddhism, the word “Vipassana” means “seeing things as they really are” it can also be translated as “Insight”, which briefly describes it as a clear awareness of what is happening as it happens. 

How to practice Vipassana? 

1. It is widely recommended to practice Vipassana early in the morning when you get up. 

2.Find a place with complete silence and less disturbances or distractions. 

3. Give yourself at least 10-15 minutes in order to practice Vipassana everyday and eventually try increasing the timer day by day as you’re comfortable. 

4. Cross your legs and sit on the ground in a comfortable position. D

5. Do not sit with a folded back or neck, try to first relax your body, straighten your back. Posture defines the mood of a person throughout the process so try to maintain a proper posture. 

6. Start with inhaling and exhaling. Be aware and mindful of each breathe passing through your nostrils. 

7. Do not judge or react on the thoughts arising in your mind. Just observe the feelings and sensations. 

8. In case if, even after rigorous concentration and effort you get distracted simply observe the sensations resulting to distractions and return back to your breathe.

9. Practice the same everyday and slowly go on increasing it upto 15 minutes or more. 

10. In case if you’re a beginner and need some help in a detailed manner you can always get the help from Youtube videos or can also download the Dhamma.org app which is a Vipassana meditation app. This app includes insightful articles, recordings, materials and resources through which you can also get access to Vipassana courses. 

Vipassana is also thaught free of cst as a 10 day meditation retreat all over the world so all of us can get access to this most ancient technique and practice it whenever we want in order to rip its benefits. 

Such a Vipassana centre was first operated in Igatpuri, Maharashtra India in 1974. This is known to be the first official Vipassana center by SN Goenka ji. Dhamma Giri located in the Western Ghats in Igatpuri. This meditation centre is the largest and most popular centre which offers Vipassana courses free of cost. Yes that’s right and even you can avail such courses and apply for them online without any application charges. According to the data available, there are almost 74 Vipassana Centres in India and total 168 Vipassana centres operated all over the world.

Gautam Buddha attained enlightenment through Vipassana 2500 years ago and then passed this technique to his fellow disciples in India and even today Vipassana is widely used as a technique in order to experience peace and harmony. 

This was it for today’s blog. We hope that you’ll liked this piece of information. Let us know your feedbacks in the comment section. Thank you. 

By Pratiksha (Team SYNC)
 

Movies you should watch if you are a fitness frek

 Movies have always been a great inspiration and motivation for fitness and exercise for the World.Well here are some of the biggest motivation movies for you.

These movies have various elements that have the power to inspire people towards fitness and achieve their goals via sheer dedication and strong will-power.

Let’s have a look at 5 all-time blockbusters that had the power to motivate and inspire its audiences.

1. Rocky Series

The series of movies made under the Rocky banner are undoubtedly one of the most famous, inspiring and record breaking movies of a fitness/sports theme. This series has a total of 6 movies released – Rocky, Rocky II, Rocky III, Rocky IV, Rocky V and Rocky Balboa. This movie series had all the right elements for fitness motivation.

2.Pumping Iron

This 1977 blockbuster features the hero of all bodybuilders and the youngest ever Mr. Olympia – Arnold Schwarzenegger. The name of Arnold is enough to inspire millions of bodybuilding enthusiasts and professionals around the globe. Thus the face value of this movie is simply unmatched.

3. Bhaag Milkha Bhaag

Fighting against odds? Desperate to win? Want to be a true champion. Then this is the movie for you.

Bhaag Milkha Bhaag is one of the best fitness and sports based inspirational movies ever made in Bollywood. And what sets this movie apart from the most is that – It is based on a true story; The true story of India’s legendary athlete – Padma Shri Milkha Singh, also known as the “Flying Sikh”.

4. Million Dollar Baby

Determination! Perspiration! Inspiration!

If one could sum up this beautifully strong and motivational movie, the above three words would be the perfect suite.

Million Dollar Baby revolves around a determined woman who is willing to give in all her sweat and blood to make her boxing dreams come true. It’s her true dedication and grit to beat the best in the ring that steals the show. An amazing storyline and great acting performances is what makes this movie worth a many time watch by everyone who needs motivation to kick-start their fitness regime.

With the female lead training real hard to beat the best in the ring, this movie is a roller-coaster of mental and physical strength.

Want to learn to never give up when you train? This is the movie for you!

5.Kickboxer

Do you love martial arts and want see some cool kickboxing training techniques?

Then this is just the movie you are looking for!

This movie is the epitome of sharp skills on display. The lead character of the movie is shown learning some amazing kickboxing techniques from a great martial arts teacher. “No Pain – No Gain” is what this movie teaches you.

So next time you lose your will to hit the gym thinking about the pain it might cause, watch this movie and you shall be refueled with strong will power to go the distance you need to achieve your fitness goals.

Now watch them and tell us which one was your favourite.