Author: Team plus100years

Are you a yoga enthusiast, did you receive your certification as an instructor, are you a wellness writer, or do you feel deeply committed to the life-changing practice of yoga? Write for Us Yoga is a great chance to reach many users online. 

Are the powers of breath, movement, and mindfulness able to bring back the lost hope and uplift lives?

If one of these statements about you is true, Plus100Years.com has the best guest posting submission opportunity for you.

The yup of yoga will flow through your writings and become a part of a larger community, which is a kind of decade of readers who are being urged towards the “nonagenarian” milestone.

Why Write For Us Yoga 

At Plus100Years.com, we present only what is real and new in the health sphere while remaining up to date with the prevailing technology.

Our mission has a great gap, which is filled with yoga due to its past and present significance.

For quick information on submitting your article: email : info@plus100years.com

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It is interesting how vividly you sketch out the chapter with Yoga asanas for beginners word by word. You can also reveal the secrets of pranayama and share your experience on how to make use of yoga in daily life by directly talking to the audience; we are interested in each of your steps.

No more talking of potential readers; our clients are those who do not deviate from the recognised health trends; in fact, they are always on the lookout for the same.

These are the health and wellness,  fitness, and everyday people who are curious to analyse the global picture of yoga and its benefits.

By gracing our platform with your writings, you would be reaching out, educating and helping numerous readers, who can still feel unknown or are oblivious to the contributions of yoga to some spheres, to discover that and more.

Content Guidelines for Write For Us Yoga

Guided through yoga for beginners via basic tutorials, simple sequences, and FAQs.

1. Yoga Therapy: Techniques for chronic pain, anxiety, insomnia, and rehabilitation using yoga.
2. Yoga and Lifestyle: Information regarding food intake, daily routines, and how yoga goes in harmony with spiritual life.
3. Disassembly of Asanas: A clear depiction of the exercises, their advantages, and how to properly execute them.
4. Pranayama & Meditation: Breath techniques, induced meditations, and techniques for the mind to be calm.

Those are only a few examples. Do you have a little more? We are ready to explore more with you!

Writing Submissions: What We Are Looking For

We expect content that is not only numerous but also qualitatively excellent. Content, although more than just one paper, is valuable if it resonates with the world and is backed or endorsed by training or understanding.

Pieces will range from the elementary standpoint of simple poses and sequences to the more philosophical content about enlightenment and self-awareness.

What do we need from you to submit a guest post?

It is our wish that the writing done by you will be more high-spirited, real nature, knowledge-based, and at the same time approachable for different segments of yoga practitioners.

Great Tips for Guest Posting 

• Is the content copyright of the writer, and has it been seen or posted?
• Is healthy and insightful regarding issues of health and well-being, the more important if that is the subject discussed.
• Has a good pace with the readers: that is, mostly educative and never hampering the fun of learning, also keeping the readers in touch with the information, besides the subject we are dealing with, off/on or off the point.

Who can benefit from Guest Posting?

• Certified yoga teachers and therapists
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• Students of yoga philosophy
• And every enthusiast who is willing to share their utmost valuable yoga knowledge with us!

We are waiting for you!

For more details on submitting your Guest post, email us : info@plus100years.com

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Author: Dr. Subhadra Rani ( Yoga Trainer )

Why Yoga For Knee Pain?

Ageing can be frustrating, especially due to joint and knee pain.

But you can always keep yourself mobile and flexible by doing certain yoga asanas for knee pain.

All these top 6 yoga asanas for knee pain and joint pain are recommended by yoga experts.

Instead of taking the easiest way out by popping a few painkillers every day in your mouth, you must look for healthier options, such as doing yoga asanas for joint pain or trying joint supplements and restricting the consumption of inflammation-causing foods.

“Painkillers and analgesics, in the end, can cause side effects.

However, if you take a holistic approach like practicing yoga, it will be beneficial for your overall well-being and health.”

Yoga For Joint Pain: You Must Try 6 Top Yoga Asanas

As you age, the risk of joint pain increases, especially knee pain, because your bone structure weakens with age.

Moreover, a lack of enough physical exercise and a nutrition-rich diet contribute to the depletion of bone health.

Although medication alleviates the pain to some extent, following an alternative method such as yoga can help you get complete relief from the pain.

Yoga also calms your mind and tones your body.

As a starter, you can start with some basic yoga asanas for knee pain that will help to strengthen your bones and joints.

1. Dhanurasana (Bow Pose)

In the Dhanurasana, or the bow pose, you have to open the shoulders so that the aching joints get some relief.

This pose of yoga makes your body more flexible and relieves it of fatigue and stress.

In Dhanuransana, light pressure is exerted on the knees, which increases their mobility and helps to release the tension in the tightened nerves around the kneecap.

2. Setu Bandhasana (Bridge Pose)

The Bridge pose strengthens the muscles in the knee joints and is extremely helpful for patients suffering from osteoporosis.

When you perform Setu Bandhasana regularly, it calms your brain and provides relief from stress and anxiety.

3. Makarasana (Crocodile Pose)

Makarasana is one of the easiest of all the yoga asanas for joint pain.

It gives relief from the spinal pain and rigid shoulders.

It is also advised for getting relief from knee pain because in this asana, you have to keep your entire leg straight, which ensures proper flow of blood to the knees.

Aging can be frustrating, especially due to joint and knee pain.

But you can always keep yourself mobile and flexible by doing certain yoga asanas for knee pain.

Instead of taking the easiest way out by popping a few painkillers every day in your mouth, you must look for healthier options such as doing yoga asanas for joint pain or can try joint supplements and restrict consumption of inflammation-causing foods.

 

4. Veerasana (Warrior Pose)

This asana improves the blood supply to the joints and strengthens them.

The joints that benefit from veerasana include the hips, knees, ankles, the cervical region, the lumbar region, and the shoulders.

Most knee problems occur due to obesity.

Veerasana helps to remove stubborn abdominal fat from the body and reduce weight, so that the weight on your knee is cut down considerably.

Performing the warrior pose regularly also improves the flexibility of the spine and helps to maintain proper body posture and balance.

5. Virabhadrasana

Virabhadrasana is recommended for patients suffering from frozen shoulders.

However, it also tones and strengthens the lower back, lower legs, and arms and improves the balance of the body.

It is especially helpful to people with deskbound or sedentary jobs.

6. Ustrasana (Camel Pose)

Ustrasana makes the shoulders strong and tones the back, knee joints, and arms.

It improves the flexibility of the spine and provides relief from lower backaches.

In Ustrasana, the whole balance of the body rests on the lower limb and the knees.

While performing this asana, the knee joints are stretched, making them more flexible.

“We welcome your comments on this Post.”

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Top 10 Yoga poses to stay healthy in 2023

1. Myth:  Buying the Mediterranean diet food is too cost-effective

Fact: 

It’s all in your hands either to buy the expensive ingredients or the best local ingredients.

Local foods with a high amount of calcium, vitamins and other minerals are also preferred.

2. Myth: Consume more wine will lead to more healthy factors

Fact:

It is recommended by the best cardiologist surgeon in Hyderabad and other regions that one glass for women and two glasses for men are the moderate amount of wine to be taken per day.

Excess drinking will reverse the health benefits and leads to many risk factors.

3. Myth: Eating a large amount of pasta and bread is the right way to follow the Mediterranean diet
Fact: 

Pasta with high fats is not at all good. Making whole-grain pasta with less fat is preferred. Half a cup of pasta with salads and fruits is suggested.

4.Myth: It’s all about consuming more food when it comes to the Mediterranean diet

Fact:

Diet is not only about food. Food physical activities and other exercises such as yoga, and meditation is required.

A healthy diet is something about consuming good food but not all the foods.

5.Myth: All vegetable oils are the same and have the same properties.

Fact: 

Many vegetable oils will also lead to LDL cholesterol. Always choose monounsaturated oils such as olive oil or peanut oil.

Consider the omega-3 fatty acids content oil. Many best cardiologist in Apollo Hyderabad refers to the use of olive oil instead of other vegetable oils. 

Following a proper diet is good for health and it prevents various types of diseases, defects, and other infections.

This diet will keep the internal and external functionality of the human in proper condition. Always maintain a good food diet.

Never skip any of the meals Consult the best nutrition or dietitian before you start any type of diet.

Keep yourself and your family healthy and live a long life. Be healthy! Stay happy! Live 

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Know about Pavanamuktasana benefits and steps to perform it 

How to perform Pavanamuktasana? 

Pavanamuktasana relieves gas, constipation, and abdominal and pelvic obesity.

First, lie flat on your back with your legs straight. Keep your arms and palms balanced. Straighten your neck, spine, and head. The starting point.

Step 1:

Completely relax in the basic posture.

Bend your knees and lift both legs to your chest slowly.

Step 2: 

Take a deep breath.

Exhale entirely and bring your nose to your knees.

After a few weeks of practice, you should be able to touch your knees to your chin instead of your nose.

Step 3:

Extend your left leg.

Hold it for a couple of seconds.

Return to your starting position by releasing your hands and legs.

Step 4:

Remain calm and get back to your starting position.

For optimal results, repeat the asana 3-4 times.

Do: 

• Try to touch your chin to your knees.
• Keep your legs together
• In the pose, relax your body and breathe properly.
• Toes should be pointed.

Don’t: 

• Put strain on your neck.
• Excessive stretching, attempting to draw the thighs too close together and producing discomfort.

Duration: Begin with 10 seconds and gradually build to one minute.

Benefits of Pavanmuktasana 

Pavanamuktasana, or wind-liberating position, has many benefits. 

It relieves abdominal stress by releasing digestive gasses from the stomach and intestines. It’s simple and beginner-friendly.

1. It stretches your arms, shoulders, neck, lower back, hips, and thighs. Intra-abdominal compression improves circulation.
2. This posture speeds intestinal flatus evacuation, relieving flatulence.
3. It clears the mind by releasing pollutants.
4. Tensing the abdominal muscles and compressing the organs promotes blood circulation and nerve stimulation, improving organ function.
5. The abdominal pressure releases prominent intestinal gases.
6. All organs receive more blood.
7. Improved digestion.
8. Constipation relief.
9. Loosens vertebrae and strengthens lower back muscles.
10. Impotence and sterility.
11. Pavanamuktasana relieves constipation, diarrhoea, and acidity.
12. Asana develops back, leg, and arm muscles.
13. The asana relieves lower back stress.
14. Pawanmuktasana improves hip blood flow.
15. Asana loosens spinal vertebrae.
16. It relieves constipation, flatulence, impotence, and sterility.
17. Pawanmuktasana stimulates reproductive systems and pelvic muscles.
18. Asana burns fat in the buttocks, thighs, and abdomen.
19. This asana stretches the neck and back.

For Women 

• Massages pelvic muscles and reproductive organs, helping menstruation disorders.
• Reduces belly, thigh, and buttock fat.
• It treats menstruation issues.

Pavanamuktasana risks and contraindications

• Pavanamuktasana can be very painful for the abdomen. Thus, persons who have had abdominal surgery should avoid it.
• Avoid this asana if you have piles or hernia.
• Pregnant ladies must avoid this asana.
• People with heart, high blood pressure, slipped disc, hyperacidity, menstruation, testicular or back and neck concerns should not practice Pawanmuktasana.

Pavanamuktasana is simple for all ages. Practice this asana consistently to get its benefits once you master it

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HbA1c, short for hemoglobin A1c, is a blood test that measures average blood sugar levels over a period of 2-3 months. It is an indicator of how well a person’s diabetes is managed.

Hemoglobin carries oxygen to red blood cells. When blood sugar levels rise, glucose molecules bind to hemoglobin to form glycated hemoglobin or HbA1c.

The more glucose in the blood, the higher the HbA1c level. By measuring the HbA1c percentage, medical professionals can assess long-term glycemic control.

This is important for diabetics, as sustained high blood sugar levels can lead to complications such as heart disease, kidney damage, and neuropathy.

HbA1c is displayed as a percentage. In general, a lower percentage indicates better glycemic control.

Her target HbA1c level depends on factors such as the person’s age, general health, and the presence or absence of other medical conditions. Providers use the HbA1c results to make treatment adjustments such as:

For example, changing medication and lifestyle recommendations to help individuals reach their goals and effectively manage their diabetes. 

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5 Yoga asanas to reduce HbA1c levels

Yoga can be a useful addition to your diabetes management routine. While it’s important to consult your doctor before starting any new exercise or yoga program, here are 5 yoga asanas (poses) that may help lower your HbA1c levels.

1.Dhanurasana (Bow Pose):

This pose stimulates the pancreas, which is responsible for producing insulin. It also stretches the abdomen and improves digestion.

Steps to practice Dhanurasana (Bow Pose):

1. Lie on your stomach (prone position) with your feet hip-width apart and your arms at your sides.
2. Relax your body and take a few deep breaths to prepare yourself.
3. Bend your knees and bring your heels as close to your buttocks as possible, keeping them hip-width apart. Make sure your ankles and knees are in line.
4. Extend your arms behind you and grab your ankles with your hands. If you can’t reach your ankle, hold your foot sideways or wrap a yoga strap around your ankle and grab the strap.
5. Take a deep breath and pull your heels away from your buttocks. Lift your chest, head, and torso off the floor at the same time. Concentrate on lengthening your spine and opening your chest.
6. As you continue to inhale, lift your thighs off the floor and pull them back. Feel the stretch in your shoulders, chest, abdomen, and thighs.
7. Continue to breathe evenly and hold the pose for 20-30 seconds or as long as you are comfortable. Keep a gentle smile and relax your facial muscles.
8. To release the pose, exhale slowly and slowly lower your thighs, chest, and head to the floor. Release your ankles and return your legs and arms to the starting position.
9. Lie on your stomach and take a few deep breaths to relax and rest. 

2. Ardha Matsyendrasana (Half Spine Twist Pose):

This asana massages the abdominal organs, including the pancreas, to improve their function. It also stimulates the digestive system and increases blood flow to the abdomen.

Steps to practice Ardha Matsyendrasana (Half Spinal Twist Pose):

1. Start by sitting on the floor with your legs expanding before you. Keep your spine straight and your shoulders loose.
2. Twist your knees and put your feet level on the floor, keeping them hip-width separated.
3. Slide your cleared-out foot beneath your right leg and put it on the exterior of your right hip. The sole of your cleared-out foot ought to be level on the floor.
4. Twist your right knee and bring your right foot over your cleared-out leg. Put it on the floor, near your cleared-out knee. Your right knee ought to be indicating up towards the ceiling.
5. Breathe in and stretch your spine, sitting tall. Make beyond any doubt both sitting bones are grounded on the floor.
6. As you breathe out, turn your middle to the proper. Put your cleared-out hand on the floor behind you, near your tailbone, for back.
7. Delicately embrace your right knee along with your cleared-out arm, wrapping it around the exterior of your right knee. You’ll be able moreover to put your cleared-out elbow on the exterior of your right knee for a more profound bend.
8. Breathe in and protract your spine once more, and as you breathe out, gradually bend your upper body to the proper. You’ll be able to utilize your right hand to press against the floor or your right knee for use.
9. Keep your neck adjusted along with your spine and look over your right bear, or if comfortable, turn your head and see back over your cleared-out bear.
10. Hold the posture for 30 seconds to 1 diminutive while keeping up profound, indeed breaths.
11. To discharge, tenderly loosen up the bend, coming back to the center. Expand both legs before you and rehash the posture on the other side. 

3.Paschimottanasana(Seated Forward Bend):

This pose stretches the entire back of the body, including the hamstrings, spine, and shoulders. It stimulates the abdominal organs, improves digestion, and helps regulate blood sugar levels.

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Steps to practice Paskimottanasana (Seated Forward Bend):

1. Begin by sitting on the floor with your legs amplified before you. Keep your spine erect and your legs together.
2. Take a profound breath in, and as you breathe out, amplify your arms forward and reach for your feet. If you can’t reach your feet, you’ll be able to hold onto your shins or lower legs instep.
3. Protract your spine and lock in your center muscles.
4. On your other exhalation, start to pivot forward at your hips, driving along with your chest. Envision bringing your stomach button towards your thighs.
5. Proceed to crease forward with each exhalation, keeping up a long spine and maintaining a strategic distance from adjusting your back.
6. Reach your hands towards your feet and hold onto them wherever you’ll be able comfortably to reach them. You’ll hold onto your toes, lower legs, and shins, or wrap a strap around your feet and hold onto the strap.
7. As you overlap forward, unwind your neck and shoulders. Allow the weight of your middle to direct you more profoundly to the extent.
8. Hold the posture for a few breaths, permitting your body to unwind and extend into the extend. You’ll remain in the ultimate position for 30 seconds to a few minutes, depending on your consolation level.
9. To discharge the posture, gradually breathe in and lock in your center as you lift your middle back up to a situated position.
10. Take a minute to rest and breathe sometime recently moving on to your other pose.

4.Bhujangasana (Cobra Pose)

This pose strengthens the abdominal muscles, improves digestion, and stimulates the pancreas. It also opens the chest, improves lung function, and promotes overall health.

Steps to practice Bhujangasana (Cobra Pose):

1. Begin by lying level on your stomach (inclined position) together with your legs together and the tops of your feet squeezing into the floor.
2. Put your hands on the floor, somewhat underneath your shoulders, along with your fingers indicating forward.
3. Lock in your center muscles and press the tops of your feet, thighs, and pubic bone immovably into the floor.
4. Breathe in profoundly and start to lift your head, chest, and upper middle off the ground, utilizing the quality of your back muscles. Keep your elbows somewhat bowed and near to your body.
5. Utilize your hands to back your lift, but dodge putting intemperate weight on them. Keep your shoulders loose and absent from your ears.
6. Keep your look forward or somewhat upward, keeping up a delicate extend in your neck.
7. Proceed to press the tops of your feet and thighs into the floor, and protract your spine as you lift your middle higher.
8. Breathe profoundly and hold the posture for 15 to 30 seconds, or as long as you’re comfortable. Feel the delicate opening and extend in your chest, shoulders, and guts.
9. To discharge the posture, breathe out and gradually lower your torso back down to the ground, one vertebra at a time. Rest your head on the floor and unwind.
10. You’ll be able to repeat the Cobra Posture for many more rounds, steadily expanding the length of the hold as you construct quality and adaptability. 

5.Viparita Karani (foot on wall pose):

This restful pose helps with relaxation and stress relief. It also improves blood circulation and lowers blood sugar levels. 

Steps to practice Viparita Karani (foot on wall pose):

1. Discover an open divider space and sit along with your right side against the divider, confronting sideways.
2. Delicately swing your legs up onto the divider as you lower your upper body down onto the floor. Your sitting bones ought to be as near to the divider as conceivable.
3. Keep your legs amplified and unwind your arms nearby your body, palms confronting up. Alter your position as required to guarantee you’re comfortable.
4. Permit your shoulders and head to rest on the floor, maintaining a natural bend in your neck. You’ll be able t  utilize a collapsed cover or a little pad to bolster your neck in case wanted.
5. Mellow your facial muscles, near your eyes, and breathe profoundly. Unwind your whole body, letting go of any pressure or push.
6. Remain in this posture for 5 to 15 minutes, or as long as you’re comfortable. Center on your breath and permit yourself to completely yield and unwind.
7. To come out of the posture, delicately twist your knees and roll onto one side, utilizing your arms for the back. Take many minutes to rest in a fetal position sometime recently gradually sitting up.

Precautions

It is important to follow these precautions when practicing the above asanas.

Please consult your doctor: If you have a medical condition or injury, always consult your doctor before trying these poses. We can provide individual advice and modifications according to your individual needs.

Warm-up: Before attempting these asanas, it’s best to warm up with gentle stretches or short yoga sequences. This helps prepare your muscles and joints for deeper stretches and movements.

Practice with an empty stomach: After a heavy meal, rest for at least 2-3 hours before doing yoga. Performing these asanas on a full stomach can cause discomfort or impair digestion.

Listen to your body: Respect your body’s limits and respect any pain or discomfort. Do not exceed your current flexibility or strength level. Yoga should never cause pain or tension.

Step-by-step progress: If you are a beginner or have limited flexibility, start with modified versions of the asanas and progress gradually over time. It is important to build a solid foundation and gradually increase the depth and intensity of the poses.

Align Right: Pay attention to the correct positioning of each asana. Improper alignment can cause overload and injury. If you are unsure of proper alignment, consider practicing under the guidance of a qualified yoga teacher.

Breathe: Maintain even and controlled breathing throughout the exercise. Do not hold your breath or strain while performing the asana. Breathing should be calm and natural.

Avoid Excessive Exercise: Do not force the pose. Respect your body’s limits and take breaks as needed. It’s important to find the balance between movement and relaxation in each pose.

Remember yoga is a journey of self-discovery and self-care. Everyone is unique, so it’s important to have patience and self-compassion and to approach your practice with an awareness of your body’s needs and limitations.  

FAQ

Question: What is the relationship between HbA1c and yoga?

Answer: Yoga can be a complementary exercise to control HbA1c levels. Regular yoga practice and a comprehensive diabetes management plan that includes diet, exercise, and prescription medications can help improve blood sugar control.

Question: Can Yoga Alone Lower HbA1c Levels?

Answer: Yoga can have a positive impact on overall health and well-being, but controlling HbA1c levels usually requires a holistic approach.

Yoga has a supportive effect, but it is important to combine it with proper medical care, medication (if prescribed), and a healthy lifestyle, including a balanced diet and regular exercise.

Question: How often should I practice yoga to see the effect on my HbA1c level?

Answer: The frequency of yoga practice varies from person to person. Try to be consistent in your practice and find a routine that works for you.

A good approach is to start with 2-3 sessions per week and gradually increase the frequency. Note that the effects on HbA1c levels are variable.

Therefore, it is important to monitor your levels and seek individual advice from your doctor. 

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Introduction

The world now goes around faster than ever and so do our lives. Stress, anxiety, and tension are hence very common issues that people today deal with. There is no scope for slowing down, relaxing, and getting a moment of peace.

There is so much to do and so much to achieve. Yoga asanas can help. India is the country that has given the world the gift of yoga. Yoga asanas are known to have multiple benefits for overall health and well-being. Yoga not only benefits your body but also your mind. One of the meditative yoga asanas that you can easily do at home to relax your mind is padmasana. In this article, we will get padmasana's steps and benefits.

Know more about Padmasana variations, and precautions to be taken when performing padmasana.

Meaning Of Padmasana

Padmasana is a Sanskrit word made of two words Padma and asana. In English, padmasana meaning is very literal and it translates to lotus position or lotus posture.

This is a seated asana that majorly targets your hips. Padmasana is a meditative pose that calms your mind, reduces stress, and alleviates physical ailments as well. The lotus poses yoga grounds and energizes you.

The lotus is a symbol of being a beautiful and attractive flower that is deeply rooted in the mud. When practicing the padmasana lotus pose, you are on the ground, rooted and your mind full of stress and worries about this world. With meditation, your mind is calmed and your thoughts are as beautiful as the lotus.

What Are The Different Types Of Padmasana?

The hatha yoga or padmasana is a slightly difficult pose for many beginners. Even as an advanced practitioner, you might find it a little difficult to perform or hold the padmasana posture.

Depending on how well you can stretch and how flexible you are, you can follow a  few different steps and perform a variation of the padmasana. In this section, we will be discussing the two major variations or types of the lotus posture to help you practice the same with ease.

Ardha Padmasana literally translates to a half lotus position. This asana is an easier variation of padmasana and is more suitable for beginners or anyone who finds the full lotus pose difficult to achieve and hold.

In this position, both your feet are not placed on the opposite thighs. Instead, you will be placing one of your feet on the opposite thigh and the other one under the opposite thigh.

This is a relaxed position and helps your body get accustomed to sitting cross-legged. Once you are confident about this pose and you are able to master this pose, you can go on to practice padmasana.

Baddha Padmasana is the second type of padmasana that you can practice. It is a complex and advanced form of the lotus pose. If you are very flexible and confident about yourself, you can take your yoga asanas a notch up by practicing the buddha padmasana.

The meaning of baddha padmasana in English is locked lotus position. This pose is slightly more difficult and it is suggested that you try to perform the same when you have mastered padmasana.

In the baddha padmasana, you have to be in full lotus position with your feet on the opposite thigh. The next step is to take your hands behind your back such that you can hold the opposite foot with them. 

Padmasana steps and benefits 

Benefits Associated With The Lotus Position

Padmasana benefits your overall health and well-being. It has been proven to improve mental, emotional, and physical health. In this section, we will be looking at the benefits of performing this yoga asana to help you know why you should be doing padmasana and its different types.

●If you are into meditation or are starting your meditation journey, you will know that padmasana is one of the asanas that help you form a solid foundation for the same.

●Following the lotus pose steps and getting into padmasana, reduces stress and relaxes your mind.

●This asana reduces muscular tension and helps lower blood pressure levels.

●Padmasana helps open your joints and stretch your thighs.

●Improving digestion is also one of the advantages of padmasana.

●Along with these, padmasana also helps in reducing menstrual cramps and pain.

●Padmasana provides relief in childbirth too.

●Padmasana helps you deal with anxiety and fear.

●Padmasana pose also helps you reduce thigh fat and get a flat tummy.

How To Practice Padmasana? (Steps Involved)

Padmasana in English means the lotus posture, as we have discussed in the previous section. Let us now take a look at the steps that will help you get into this posture and hold the same for meditation. The steps of this yoga asana are quite simple to follow and perform.

●Sit on the floor with your back straight and legs extended similar to the dandasana position.

●Bending your right knee, bring your foot towards your left thigh and place it there with the sole of your foot upwards. Make sure your heel is close to your abdomen.

●Follow the same step with your left knee and place the left foot on your right thigh ensuring that the position of the left and right foot are the same.

●With both your feet on the opposite thighs, you are sitting in a cross-legged position. Bring your hands in the mudra posture and place them on your knees.

●Keep your back and head straight throughout the asana.

●Maintain this posture. Breathe in and breathe out slowly and deeply.

If as a beginner you find the padmasana position difficult to achieve or maintain or uncomfortable, then you can practice the Ardha padmasana pose instead. This will help improve your flexibility and with practice, you will be able to perform padmasana as well.

Precautions And Contraindications Of Padmasana Pose

We have now looked at almost all the important details related to the padmasana pose. But there is something more to each yoga asana that we often forget about when learning more about the same.

The precautions to be taken when performing an asana play a major role in ensuring that you do not end up hurting yourself while doing the same and knowing whether the asana is safe for you.

This is even more important when you are learning about padmasana for beginners and are new to the same. The following are the points to be noted before you perform padmasana:

1. Padmasana helps you feel refreshed mentally and physically. It is a meditative pose that must preferably be practiced in the morning. You can also choose to do the same in the evening.

2. The best time to practice the lotus posture of padmasana is when you are on an empty stomach. In case you wish to make padmasana a part of your everyday workout or exercise routine, you can practice this asana after 4 to 5 hours of eating.

3. Padmasana is meant to calm your mind and bring you inner peace. This asana should be performed in a setting that compliments the same. Your surroundings must be free from all distractions and noise.

4. People with any ankle, knee or spinal injury must avoid practicing the padmasana lotus pose. In case you wish to perform this asana, you must seek professional advice on the same.

5. Stretching your legs and spine before you practice this posture is a good way to avoid any injuries and hurting yourself.

Make sure you follow the steps right and keep into consideration these few factors for a beautiful experience performing this yoga asana.

Conclusion

With this, we conclude our article on padmasana steps and benefits. We have discussed in this article the basics of the lotus position and the variations of the same. We have also shared with you the steps for the same to help you practice the same. We hope this guide has helped you know more about this yoga asana and you will be able to meditate in this posture at home with the right steps. 

FAQs

What is the best time to practice padmasana?

The best time to practice meditation in padmasana is in the morning. This asana helps you feel refreshed. You can also do the same in the evening. Padmasana should be practiced on an empty stomach.

Can a pregnant woman perform the lotus pose?

As a pregnant woman, you should consult your doctor and seek advice on whether or not you should perform the padmasana lotus pose. As a meditative asana, this asana also helps you keep stress at bay and eases the birthing process.

What does Padmasana mean in Sanskrit?

Padmasana meaning in Sanskrit is very literal. The word is made up of the Padma meaning Lotus and Asana meaning Pose. This is why this asana is also known as lotus pose yoga.

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Whether you are looking for simple yogic postures or want to strengthen your abs, we have prepared a list of asanas that help you achieve the best shape and attain mindfulness this new year. Let’s get going!

From A-list celebrities to the common man, everyone is practicing yoga these days—for a good reason. Yoga provides great benefits to one’s health beyond balance and flexibility.

It helps in fighting anxiety, stress, and depression, and minimizes inflammation in the body. Regular yoga practice also reduces the pain that migraine gives to your brain. Yoga not only promotes relaxation but is also considered one of the best exercises for weight Loss.

The best part of yoga is that it is so diverse, anybody can practice it; there are numerous asanas for beginners as well as seasoned yogis. Some postures require less physical exertion which is best for elderly people like laughter yoga and facial poses.

People in their mid-40s can practice rigorous yoga-based workouts. No matter what you choose, yoga surely offers health perks to individuals who practice it. So, take out your mats, and let’s learn some yoga postures that suit your goal and mood.

Top 10 Yoga Poses For a Healthy Body & Mind 

The best way to start a yoga-based workout is by targeting a region such as the arms, core, or legs. Whole-body strengthening is vital to gain fitness but if you want to reap health benefits and correct muscle imbalance, then area-focused yoga is what you need.

A strong core yogic exercise improves spinal health and allows you to adopt challenging balancing postures such as tree pose, crow pose, and warrior II. Check out these core yoga-based workouts that tone your core and target your abs.
 

1. Triangle pose with lifted arms (Trikonasana)

Regular practice of Trikonasana provides great relief from arm tension and back pain. This posture targets your abs and offers great flexibility to your body.

• Stand on your yoga mat. Keep your legs 3 feet apart parallel to each other.
• Bring your right foot forward 90° while your left foot is about 5-10° inward. Now take a deep breath while lifting your arms with palms facing downward aligning with your shoulders.
• Stretch forward and reach the right foot with the right fingertip. Now extend the left hand up (palm upward facing) and gaze toward the left middle finger.
• Maintain this posture for a whole breath prior to reaching both arms and engaging your core, like holding a ball. Hold this pose for 6-7 breaths and repeat the same on the other side.

2. Cobra Pose (Bhujangasana)

In this asana, you will lift your body off the yoga mat using your core. This helps in strengthening the body and keeping your arms light. This pose enhances the flexibility of your spinal cord and is helpful in relieving menstrual and sciatica pain.

• Lie down on your mat over your stomach. Place your feet together on the ground.
• Keep your hands aligned with your chest.
• Take a deep breath while engaging your abs, back, and glutes to elevate your upper body off the yoga mat.
• Your pelvis should remain on the mat. Keep your elbows close to the body side. Ensure your chest is open and your shoulders are towing downward.
• Maintain this posture for at least seven breaths, once done; relax.
   

​​3. Plank Pose (Phalakasana)

This yoga-based workout helps in building core and arm strength. Practicing poses that target abs are often heating which greatly helps digestive organs and metabolism. This is one of the best ways to detox as it makes you sweat.

• Lie down on the mat over your stomach. Align your wrist with your shoulders.
• Tow your belly button toward your spine while extending one leg back with toes tucked at a time. Your spine should be straight like an erect line from skull to heels while keeping your core and arms engaged.
• You can also push up from the yoga mat. Unbend your elbows to rest on your hands to do a high plank.
• Beginners should maintain this pose for 30 secs and experienced can push their bodies to stay for 3-4 minutes in this posture.

4. Side plank pose (Vasisthasana)

This pose is a variation of the standard plank that is designed to provide strength to arms and core, especially shoulders, hips, and obliques.

• From the Phalakasana (plank posture), you will turn to the exterior edge of your right foot while keeping your core engaged.
• Stack your left foot on the right feet top. This way you will shift your weight to the righter side.
• Gradually elevate your left hand. Look straight in the front or to the fingertip of the left hand.
• Maintain this posture for 6-7 breaths before resuming the plank pose.
• Repeat the same on the other side.

​

5. Cat pose (Marjariasana)

A regular cat pose massages your spine. If you modify it with crunches it works in concentration and balance.

• Keep your knees and hands aligned with your shoulders along with your hips and wrists parallel to your knees.
• Elevate your right hand (fingers pointing forward) to the shoulder while inhaling. Balance your body while raising your left leg to the height of the hip.
• Keep your leg down while exhaling for 5-6 breaths before resuming to the very first position. Repeat the same for another side.
   

6. Camel posture (Ustrasana)

A back-bending or camel pose provides stretch to the frontal body. It offers stability and flexibility in the spinal column.

• Kneel down with hip distance apart. Place the top of your feet on the mat.
• Place both hands on the back of the hips with fingers facing downward. Gradually lean backward to reach for the heels.
• Stretch and open your chest and hang your head backward.
• Maintain this pose for 6-7 breadths. Bring your head to the former position while descending the asana.

Also Read:  Struggling With Stress? Try These Easy Yoga Poses That Banish Stress Instantly

Best Yoga postures for beginners to start this new year

If you are about to begin your yogic journey this new year, then you might get confused with the options and odd asana names. Here is a list of some simple yoga asanas, pick any of them according to your comfort and preference.
 

7. Downward-facing dog (Adho Mukha Svanasana)

Might sound and seem easy but not so. We have seen a few beginners leaning way far forward making it look like a plank. That’s not how you do it. In this posture:

• Put most of your weight on your legs and keep your hips higher.
• Stretch your heels toward the floor (don’t touch the floor).
• Bend your knees a bit to ease the move while keeping your feet parallel

8. Warrior I (Virabhadrasana I)

Warrior I is perfect for beginners but attaining the position right is quite tricky.

• Kneel down on the mat with your hands in front of the knee and shoulders directly below the hips.
• Lift your knees from the mat while exhaling. Extend your tailbone away from the pelvis back, and elevate sitting bones toward the roof. Now move your legs from your inward ankles up via your groins. Stretch your heels.
• Make your outer arms firm while pressing the finger’s base. Lift your inner arms to the top of your shoulders. Keep your head in the middle of your upper arms.
• Maintain this pose for 9-10 breaths and come back to the former position.
   

9. Mountain pose (Tadasasana)

This pose is not as popular as the downward-facing dog pose but is best for beginners. It strengthens legs and improves posture.

• Stand with feet apart (parallelly) a few inches.
• Lift and widen the toes and balls of your feet, and put them back on the floor. Now gently rock side to side and back and forth, slowly minimize this swaying to a stationary position. You will feel the energy from the feet to the core.
• Elevate your sternum top toward the roof. Expand your collarbones.
• Lower your arms by your torso. Balance your head over the middle of the pelvis and breath in-out.
   

10. Child pose (Balasana)

Child pose is one of the easiest yoga postures for beginners. There are many variations of this form that provides relaxation to the body. It also helps in managing stress and regulating blood pressure.

• Kneel down, touch your toes, and sit over your heels.
• Now separate your knees aligned to your hips.
• Take a deep breath and bend forward. Stay for 30 secs to 2 minutes or more.
• If your head cannot touch the floor, rest it on a pillow or folded blanket. But avoid giving tension to your neck.

Also, Read :  Want To Lose Weight? Check These Top The Best Exercises For Weight Loss

Parting thoughts

Yoga offers unique perks. Remember to do a proper warm-up session before attempting any of these yoga asanas. Start slow, be mindful, and watch how your body reacts to these poses.

If you are a beginner, attempt novice stretches whereas an intermediate or seasonal yogi can try out the toning and abs-strengthening yoga-based workouts.

Whatever you choose, keep in mind that you are doing the best for your body and mind’s well-being. Now pick your favorite asanas and increase flexibility, minimize some stress in your life, and regain composure this new year!

Thanks For Reading – Kindly share your comments on this article

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What is Heart Blockage?

Heart block is caused due to Arrhythmia which causes due to the effects of heartbeat numbers. 

It affects the heartbeat number and leads to irregular pulses produced by the heartbeat. Some people are born with heart blockages and others are produced in their lifetime.

Types and Symptoms of Heart Blockages

First Degree: In this, the heartbeat signals are monitored as they slow down the electric signals. The first-degree heart block may not require any treatment.

Second Degree: In this, the electric signal takes a large time lapse to move from the atria and ventricles. This leads to a discontinuous flow of blood from vessels to all the parts of the body and partially blocks the heart.

Third Degree: In this, there would be no flow of electric signals to the ventricles, and completely forms heart blockage by stopping blood flow to the lungs and other body parts.

Heart Specialist says that sudden third-degree heart blockage or complete heart block (CHB) leads to a heart attack or other heart diseases.
 

Symptoms of Heart Blockage

First Degree: First-degree heart blockage doesn’t have any symptoms.

Second Degree and Third Degree: Fizziness, fatigue, fainting, breathing problems, chest pain.

Diagnosis: These diagnosis methods are followed by the Cardiologist. EKG (Electrocardiogram) is the name of the process generally doctors use to diagnose heart blockage.

It examines how the heart is beating and the proper workflow of the functionality. It also checks the pulse rate of the heartbeat and stores the data.
 

Yoga For Heart Health?

Yoga plays a prominent role in ancient Indian history. Yoga not only cures physical diseases but also cures mental illness. Yoga is performed to keep both mind and body stable for years. Yoga treats many dreadful diseases without any sort of hospital treatment or surgery.

Do you know Yoga could boost your health? Try the best yoga for heart blockage through this article and prevent yourself from any sort of heart disease.
 

What is yoga?

The history of yoga is as old as Indian History. It is a 5000+ years old body of knowledge from India. Generally, people follow and practice yoga to strengthen their spiritual and physical capabilities.

Yoga is performed around the universe to maintain our physical and emotional parts stable.
 

Yoga For Heart Blockage 

Below mentioned meditation methods and yoga poses (yoga asanas ) are helpful for heart health

1. Nadi shodhana pranayama: It is a process of Alternative Breathings with the nose. This yoga asana helps release stress, detoxifies the body, and purifies oxygen in the body.

Process: Keep your middle finger on your left nose and close it. Now, inhale with a right nose. Change fingers and perform this asana vise- versa at least for 15 min every day.

2. Brahmi Pranayama: It is usually called as Bee Breathing Technique. It helps in relaxation and releases anxiety and anger from the body. It also controls mental stress.

Process: Sit properly, place your index finger on both ears, and close them. Now start chanting OM loudly with an inhale and exhale of breath. Do this exercise at least for 10 min a day.

3. Ardha Matsyendrasana: It is also known as a half spinal twist. It cures all spinal and nerve diseases and improves internal system functionality.

Process: Sit on the floor, Place your left leg across the right leg, and twist your spine towards your left. Stay in the same position for 2-3 min every day.

4. Sukh Purvak Pranayama: It is a type of breathing exercise. It is a simple breathing exercise in which one should inhale and exhale their breath using alternative nostrils. This helps in proper blood flow within the body and manages a heartbeat.

Process: Inhale from one nostril close the other with fingers and repeat it vise-versa. This should be followed by  10 min per day.

5. Salamba Bhujangasana: This is a type of Sphinx pose. This will treat spinal, neck, abdomen, and chest diseases. It stretches out the body and relaxes muscles.

Process: In this asana, sleep on your abdomen and raise your body to your chest towards the upper direction without lifting below the abdomen part up. Repeat this for 10 times daily.
 

Yoga Mudras for a Healthy Heart

According to the Cardiologist, these yoga mudras will keep the heart healthy and prevent heart blockages. Along with the above-listed yoga asanas follow these Mudras for a healthy heart.

One should follow the below steps while performing Mudra’s:

• Sit on the floor using a mat. Never sit directly on the floor.
• Always sit in Padmasana or lotus pose while working on these mudras.
• Stretch your hands and retain them on your thighs.
• Now, keep your palms facing upward direction i.e., towards the ceiling.
• Keep your eyes closed all the time while performing these mudras.
• Concentrate on breathing to not misguide your brain.
• Give prior importance to sitting in a peaceful space.
• While implementing these Mudra’s you must inhale and exhale slowly and continuously.
• Now stay in these mudras for as long as you want. There is no time limit for them.
• It effectively works if each mudra is continued for a minimum of 15 min per day.
• Chant OM if possible while inhaling and exhaling.

So, here is the list of Mudra’s that cure and prevent heart diseases.

1. Gyaan Mudra: Join the Index finger with the tips of the thumb finger. Keep the rest of the fingers pointing towards the roof.

Uses:

• Empowers nerve system
• Increases heart efficiency
• Decreases heart risks
• Controls heartbeat

2. Apana Vayu Mudra: Join the tips of a middle finger, thumb finger, or ring finger and place the index finger on the base of the thumb finger. Let other fingers be straight.

Uses:

• Reliefs from gastric problems.
• Prevents severe chest pain.
• Improves regular blood flow.
• Controls cardiac arrests.

3. Vyaan Mudra: Join the Middle finger with the index finger and tips of the thumb finger. Keep rest fingers straight showing upwards.

Uses:

• Prevents nerve exhaustion
• Controls nerve breakdown
• Manages blood flow
• Helps to overcome general debility

4. Prana Mudra: Join the tips of the small finger, thumb finger, and ring finger and leave the rest of the fingers.

Uses:

• Improves immunity
• Lowers the risk of cardiovascular conditions
• Cleans the blocked cholesterol in blood vessels
• Increases body fitness

5. Surya Mudra: Join the ring finger to the base of the thumb and fold the thumb. Let other’s fingers not touch these fingers.

Uses:

• Regulates thyroid glands
• Activates energy
• Clears heart blockages and improves functionality
• Lowers bad cholesterol

6. Akasha Mudra: Join the middle finger with thumb fingertips. Keep remaining fingers straight without touching other fingers.

Uses:

• Detoxifies heart
• Clears waste components from the body
• Relieve chest pain
• Controls irregular heartbeat

7. Linga Mudra: Intertwine both hands and fingers. Now let the left-hand thumb face ceiling and encircle it with the right-hand thumb and index finger. Leave other fingers and keep straight.

Uses:

• Prevents obesity
• Controls diabetes
• Strengthens heart
• Manages weight

8. Ganesha Mudra: Keep your both arms near to chest, and hold both palms opposite to each other with your fingers. Shift hand positions and continue for at least 10 times a day.

Uses:

• Improves blood circulation in the heart
• De-stress mind
• Prevents heart diseases
• Opens heart chakras and strengthens heart condition

These mudras will play a prominent role in the proper functionality of the heart, keep the heart healthy, it act as a lifesaver if these are followed for a long period of time. Regular exercises will definitely show a positive difference in the body. Strengthen one’s physical and emotional capabilities much stronger.

General Exercises:

Along with yoga and mudra’s, it’s better to add general exercises to your daily routine. General exercises such as running, jogging, walking, skipping, gym and meditation will also lead to a healthy heart and a healthy life.

These all exercises will help in making our body fit and healthy. Long-term exercises will prevent the roots of any diseases in the body.

Diagnosis of Heart Blockage:

Treatment and medication are very necessary if someone is suffering from heart problems. Here is the list of diagnoses, testing procedures, and other details about heart blockage.

Experts involved in Heart Blockage Treatment:

• Cardiologist: Specialized in heart disease treatment.
• Neurologist: Expert in nerve system diagnosis.
• Vascular Specialist: Experienced in blood vessel treatment.

Testing Procedures for Heart Blockage:

1. Cholesterol screening
2. CT scan
3. Ultrasound
4. Angiogram
5. Electrocardiogram
6. Echocardiogram
7. MRI or PET scanning
8. Chest X-ray
9. Stress test

Surgeries for heart blockage:

When the heart is in worse condition or out of diagnosis state these surgeries are performed depending upon the heart disease. Here is a list of a few heart surgeries generally performed.

• Angioplasty: It is a procedure to open blocked or narrow heart arteries.
• Coronary artery bypass grafting (CABG) or bypass Surgery: Creates new passage for blood flow in the heart vessels.
• Artificial Heart Valve Surgery: It replaces diseased, abnormal heart valve with the healthy new valve.
• Cardiomyoplasty: Adding muscle to heart taken from the abdomen or patient’s back which leads to a regular flow of heart pumping.
• Heart Transplant: Replacing diseased or weak heart with the healthy heart of other’s person.
• Minimal Invasive Heart Surgery: Allows blood flow from the blocked area in the heart and clears blockages. Improves blood and oxygen flow to the body.
• Radiofrequency Ablation: Controls a rapid or fast heartbeat and manages heart functionality.

Home Remedies for Heart Blockage:

Along with yoga and mudra’s follow these home remedies to keep heart strong and healthy and prevent from all types of heart diseases.

These tips followed for a minimum of 3 months will surely show positive results in leading a healthy life.

1. Apple cider vinegar: It removes toxins and waste materials from the body. Improves calcium, vitamins, and minerals in the body and increases blood flow in the heart. Add garlic, lemon, and ginger juice to apple cider vinegar and drink every morning.
2. Garlic: Add garlic powder to meals, milk, or warm water. Add apple cider vinegar and garlic and drink daily. Eat 4-5 pieces of fresh raw garlic each day. It reduces bad cholesterol and decreases the risks of heart attack, chest pain, heart stroke and other heart-related diseases.
3. Lemon: It is rich in vitamin C. It prevents heart diseases and removes all the toxins and waste cholesterol from the heart. Manages regular blood flow in the heart. Mix lemon in meals as much as possible. Add in juices, salads, soups, etc. Lemon tea is also very good food for health.
4. Ginger: It contains compounds like shogaols, gingerols which has man heart benefits. It has the capacity to clean and increase the plaques without bad cholesterol. Add minimum 2-3 pieces of ginger in food, tea, juices, salads, sprouts or eat raw ginger directly.
5. Cinnamon: It has a very high amount of oxidant properties. Add cinnamon powder in food recipes or tea or warm water or consume daily. It controls bad cholesterol, prevents irregular heartbeat, clears plaques in the arteries,
6. Turmeric: It contains curcumin which has anti-oxidant and anti-inflammation properties which helps in preventing a blood clot in heart vessels. Add turmeric in regular food, mix one tablespoon of turmeric and honey in a glass of warm water and drink everyday morning with empty stomach.
7. Honey: Mix honey in water, salads, fruits, juices, soups and consume on regular basis. Its special properties will help in managing proper blood flow in the heart and control heart damage. Try to consume pure, organic honey.
8. Fish: Fish such as salmon, tuna, sardines, etc. will help in clearing heart blockages. Try to consume 2-3 times per week to reduce the causes of heart attacks and other heart diseases. It also increases blood in the body.
9. Fenugreek seeds: It has compounds like saponins which reduces the cause of heart blockage, controls diabetes, and manages high blood pressure. Add these seeds to food. Soak these fenugreek seeds overnight in a cup of water and drink it on empty stomach.
10. Flax seeds: It contains alpha-linolenic acid (ALA) which control blood pressure and high inflammation. Consuming 3-4 spoons of flax seeds will clean blockages in the heart.
11. Sesame seeds: It is a very less known super food. Eat one tablespoon of sesame seeds every day. It helps in preventing the progression of heart diseases.
12. Red yeast rice: Instead of regular rice, skip to this red yeast rice which contains natural monacolins that are used to control risk factors for heart attacks and strokes. It is very rich in minerals and calcium.
13. Dark chocolate: Many studies proved that eat one dark chocolate every day will increase the lifetime of the heart and makes it stronger. Skip from normal chocolates to dark chocolates. Eat in limited quantity or else it may also have side effects.
14. Olive Oil: It is rich in monosaturated acid which is a fatty acid. It positively affects the body, manages stress and controls the overall functioning of the body. Skip vegetable oil and choose olive oil in food preparation.
15. Green Tea: It is without excess sugar and is always good for health. It contains a high amount of minerals which removes bad toxins and cholesterol from the body. It improves blood flow and heartbeat.
16. Fruits: Consume fresh fruits like pomegranate, watermelon, banana, guava, apple, etc. These are rich in vitamins, minerals, and proteins which provide enough energy to the body. These keep the body fit and healthy physically and mentally. Eat at least a fruit every day.
17. Vegetables: Always adopt fresh organic vegetables. These will prevent the cause of many diseases including heart diseases. All the vegetable when eaten in limit will keep body and heart fit and healthy all the time.
18. Green Leafy vegetables: Green leafy vegetables have fiber, potassium and other minerals which clean oxidant properties from the body. It supplies enough amounts of all the properties to the body.
19. Juices: Adopt to drink fresh fruit, vegetable juices without excess or added sugar or other flavors to it. If needed add lemon, garlic or other food items to it and drink. Drink one juice per day.
20. Whole Grains: Change your preferences from bleached carbohydrates to whole grains. It improves heart health in all the possible ways. Whole grains such as oats, brown bread, brown rice, quinoa are very good diet food and has many amazing health benefits to the overall body.

Foods to be avoided to keep the heart healthy:

• Avoid junk food and fried foods.
• Limit usage of excess oils in the preparation of foods.
• Avoid drinking alcohol
• Stop smoking
• Limit red meat consumption
• Eat more fruits, and vegetables than outside food
• The shift from cool drinks or soft drinks to juices and soups
• Increase vitamin, protein, calcium, and minerals containing food quantity in a day-to-day life.
• Start eating dry fruits, nuts, and others every day.
• Never avoid food at any time. Eat at least a very small quantity.
• Never skip yoga or exercises.
• Drink plenty of water
• Stop intake of an excess of sugar
• Start eating less salt in food
• Manage proper diet.
• Eat in the limit.
• Choose home remedies with readymade items.
• Always eat organic, fresh, natural food.

All these exercises not only help heart blocks but also cure many heart diseases. Yoga is the best exercise to get rid of any sort of disease.

If yoga is practiced daily body becomes fit and healthy. It not only gives physical fitness but also provides mental stability, increases positive thinking, improves confidence, and changes the way we look at life. consult expert hospitals nearby to get proper treatment. and learn yoga from expert Yoga trainers.

Do Yoga! Stay Healthy! Be fit! Keep away from diseases!

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The word yoga is derived from yug, a Sanskrit root meaning to yoke the physical body and the spirit together.

Explore the Surprising Health Benefits of Yoga from here 

Over the years, yoga has evolved considerably and adopted various disciplines and styles, which has resulted in the development of many prevalent forms of yoga today.

These forms are far different from those practised thousands of years before.

However, the essence and the basic principles have been left undisturbed as both these things distinguish yoga from other forms of mind and body exercises.

Let know more about the Surprising Health Benefits of Yoga 

Types of Popular Yoga Forms

Different yoga gurus have evolved various forms of yoga according to their perspective and understanding of this healing therapy.

Some such popular yoga forms include:

• Anusara
• Aerial
• Bikram
• Hatha
• Iyengar
• Ashtanga
• Hot
• Yin
• Kundalini
• Pre and Post-natal
• Power/Vinyasa/Flow

4 Surprising Health Benefits of Yoga

It offers immense body and Spiritual benefits.

Here we have listed some of the topmost benefits that you can get by practicing any of the above forms.

1. Complete Fitness

Complete fitness not only includes a healthy body but also a healthy and stable mind.

Since it is best for the body and heart, regular practice of yoga provides you with complete fitness and ensures a disease-free life.

It increases a positive attitude enabling you to live an enthusiastic, loving, and joyful life.

Meditation,pranayama and yoga when practiced together work as a complete holistic fitness package giving you relief from all types of health and emotional problems.

2. Weight Loss

Since it is a holistic practice, you may not notice immediate weight loss through yoga.

But once you start losing it you retain the normal weight throughout your life.

Yoga practices such as Kapal Bhati pranayama and Sun salutations or Surya Namaskar ensure harmony between your mind and body and slowly eliminate toxicity leading to a healthier and lighter body.

3. Inner Peace and Stress Relief

Regular practice of yoga ensures relief from stress and greater inner peace that slowly becomes a part of your overall personality.

This inner peace ensures that you become capable of making the right decisions even in the direst situations and emerge a successful winner.

Stress has been lately responsible for a lot of emotional problems and health diseases such as Alzheimer’s, stroke, Parkinson’s disease, diabetes, heart problems, and more.

When you make yoga a part of your daily routine, your risk for getting these diseases lowers considerably enabling you to enjoy good health all through your life.

 ” Try to share your experience on Surprising Health Benefits of Yoga “

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Updated: 26-03-2024

Yoga a spiritual discipline had emerged its roots from the Hindu mythological era more than 5000 years ago. Yoga emerged from the Sanskrit word “Yogah” which means to unite or yoke.

Yoga was first introduced to the West by the great Swami Vivekananda more than a hundred years ago. At present yoga has the extreme craze in America and other regions globally.

From here you get important points on ” Yoga For Beginners “

All the researchers, studies made by scientists on Yoga proven the benefits of Yoga and has gained more popularity in the health industry for its health benefits with the permanent solutions.
 

Yoga For Beginners Know Important Tips 

What is Yoga?

Yoga will rejoin your mind, body, and soul together. Some call it a science of self-realization, and some call it spiritual science but, its beauty emerges from its benefits and Yoga binds you to nature forever with physical, emotional, and mental stability.

The great Indian Sage “Patanjali” has redefined Yoga in his sutras into 8 stages.

1. Yamas: ethical discipline

2. Nyamas: ethical discipline

3. Asanas: postures

4. Pranayama: breathing exercises

5. Pratyahara: control of the sense

6.Dharana: concentration

7. Dhyana: meditation and

8. Samadhi: enlightenment

What are the types of Yoga?

All the yoga types are the different art forms of yoga. The yoga style differs for every yoga type. Even though you are a dedicated yoga or a seasonal yoga these yoga variations will challenge your comfort zone and make you a fitness freak.

The type of Yoga we perform depends on the individual state of health and other factors and also varies among men and women in special conditions like pregnancy. There are mainly 10 types of yoga:

1. Hatha Yoga: This is the recommended yoga type for beginners. In Sanskrit “Hatha” is referred to “any yoga” which has physical postures. It balances energy in the body.

2. Vinyasa Yoga: It has to deal with music and some smooth steps like yoga postures. This is full of entertainment and fun-filled yoga techniques. It has its own fast pace to work out.

Many runners and athletes choose vinyasa yoga for its sequel movements.

3. Iyengar Yoga: It makes flexible body alignment for each pose. This yoga type needs yoga tools like rope walls, blankets, and yoga blocks to balance the postures.

It can be practiced at any age and best recovery method for injuries (better to consult a doctor before starting this yoga).

4. Ashtanga Yoga: This is the best yoga method for heart health. Each pose will have a breathing process along with the pose. It has an exact sequence for every class and is followed worldwide. It also perfections your body.

5. Bikram Yoga: It contains a specific series of 26 yoga postures along with 2 types of breathing exercises. This yoga is performed in a hot room with a temperature of 105 degrees and 40 percent humidity.

Yoga has the same procedure and all the training studios perform the process to get extreme benefits.

6. Hot Yoga: It is similar to Bikram yoga. The yoga postures will increase the sweat in you and it is the perfect yoga type for sweat lovers. It includes more physical positions to dip you in sweat.

7. Kundalini Yoga: Many celebrities are fond of Kundalini yoga and have life-changing effects. It is best for spiritual practice. It has physical and mental challenges yoga practice different from other yoga classes.

The best way for an excess workout, and improves spiritual energy.

8. Yin Yoga: It has more seated postures and it is one of the slow-paced yoga styles. It is a little difficult for beginners as a single posture stays up to 2 minutes. It is the best meditative practice.

It helps your body with flexibility and stretches your bones. This is not recommended for those who are having connective tissue disorder.

9. Restorative Yoga: It winds down relaxes your mind and cleanses your soul. It mainly focuses on body relaxation and there will be fewer postures but more time for each one is observed. The posture includes blankets, bolsters, eye pillows, and other tools to support your body for perfect postures.

It is best for those struggling with anxiety, insomnia, and depression and is very helpful for athletes for speedy recovery.

10. Prenatal Yoga: This type of yoga is particularly adopted by “moms-to-be” and has variations in all the trimesters.

It helps in floor work, focuses on breathing, bands with the growing baby, helps to get through pelvic pains, and increases flexibility throughout the labor and delivery process.

Also read: Struggling With Stress?Try These Easy Yoga Poses That Banish Stress Instantly 
 

Who can do Yoga?

Yoga, a universal solution to the majority of problems, can be performed by anyone irrespective of caste, religion, country, history, and other geographical information.

Each yoga posture varies depending on the age, gender, health conditions, diseases, and other needs of the individual.

Yoga is a divine source to interact with the inner side of you. There is no harm in practicing yoga at any time or anywhere across the globe.

Only the aspect one should be concerned is about the age and the type of yoga they are practicing.

Many experts recommend that the age group above 50 perform gentle postures and smooth, flexible poses until they feel the same to present it more immensely.

If you are an expert, you do not need to worry about anything. If you are a beginner, you must start yoga under expert training. Sometimes self-teaching may harm your body as you may not be aware of the pros and cons of the posture you are supposed to do.

Before starting yoga, be aware of your injuries, difficulties, and health conditions of, and choose the yoga type depending on your health condition.

As all the yoga types are not suitable for everyone, it may harm you with severe side effects if not practiced as per the yoga expert’s guidance.
 

Yoga for Beginners:

Yoga a tremendous workout session will gift you with its amazing benefits even if you work for 1 hour in a week.

A beginner gets a special guide from his/her trainer regarding the dos and don’ts of yoga in their first session.

Every yoga teacher encourages you to start the session slowly and improve it gradually. All the time only you need to concentrate on the goal of increasing the desire to explore yoga by practicing regularly.
 

Top 10 Yoga Asanas For Beginners

1. Tadasana or Mountain Pose

2. Vrikshasana  or Tree Pose

3. Balasana or Child’s Pose

4. Utkatasana or Chair Pose

5. Virabhadrasana or Warrior-I

6. Bhujangasana or Cobra Pose

7. Trikonasana or Triangle Pose

8. Baddha Konasana or Cobbler’s Pose

9. Adho Mukha Svanasana or Downward Facing Dog

10. Savasana or Corpse Pose

If you are not likely to start with this Asana only alone complete Surya Namaskar is enough to start your day which pours enough benefits on you.

What are the common basics everyone can follow while practicing Yoga?

Yoga, an auspicious practice is spreading its wings across the world because of its advantages.

But, do you know there are a few rules to be followed by the practitioner to enhance its benefits? Keep in mind these points before starting Yoga:

• Choose the right clothes which are comfortable or you can get Yoga wear in various stores and online shopping portals.
• Get a yoga mat for yourself. Sitting directly on the floor without any cover will reduce your energy grabbed with yoga.
• Starting eating food on time, especially after yoga class
• Keep away your Mobile or any other electronic accessories
• Don’t be so impulsive while doing yoga, remember that saying “Slow and study wins the race.”
• Ask every niche doubt to your trainer either about the poses or breathing exercises or about the class, never step out
• Read a few articles, health topics, or books regarding yoga and get awareness about its roots, history, and other information.
• Push yourself every day not to skip yoga
• Never compare yourself with others, you are awesome in your way
• Let you improve your flexibility day-by-day no need to hurry
• Consult doctor yoga experts or your trainers about the good and bad of yoga poses on mensuration time or during pregnancy
• Learn the yoga terminology as slokas, prayers, and others

Never take your practice sessions so seriously that it creates stress in you. Enjoy every session, live to an extreme, and work smart.
 

What happens to our bodies if we do yoga regularly?

Yoga gives you harmony between mind and body, its practice makes every bit of your body healthy and every sense of yours happy.

You start spreading positivity all around you and improve your thinking capabilities by making wise decisions.

You will get the below benefits if you practice yoga every day at least for 3-6 months.

Top 30 Benefits of Yoga

Yoga Benefits! A huge never-ending topic with an infinite number of advantages! A yogic will never stop praising its benefits and never end yoga for some reason.

If you work correctly, you will enjoy the real-life benefits. If you exceed the yoga limit or work in the wrong way, it shows its side effects (though they are minor ones).

As we cannot put all the yoga benefits list here, we are adding the most proven and verified yoga benefits seen in millions globally at all age groups.

1. It improves heart health

2. It makes you fit and healthy

3. It removes toxins from the body

4. It helps in the proper circulation of blood

5. It betters the digestive system

6. It enriches the nerve system functionality

7. It modifies personality

8. It shapes up your body

9. It speeds the recovery time from various diseases, injuries, and others

10. It slows the negativity

11. It reduces the stress

12. It prevents health conditions like high Blood Pressure, Diabetes

13. It increases the concentration

14. It energizes your body and keeps you active all the day

15. It gives you the best sleep

16. It enhances joints, muscles, and other organs

17. It magnifies your diet plans

18. It keeps away skin diseases

19. It acts as an anti-aging therapy

20. It gives you longevity

21. It vanishes all types of aches like back, neck, joints, head, stomach, and others

22. It loses the weight

23. It balances metabolism

24. It surpasses athletes performance

25. It relaxes mind

26. It cleanses your body

27. It protects your spine

28. It boosts bone health

29. It drains the lymph and increases immunity

30. It transforms your personal life with happiness, peace, and calm.

Precautions to take care of before starting Yoga:

• Get your yoga mats
• Practice yoga in a fresh area under a natural roof
• Never begin yoga when you are drunk or on drugs
• Do not exceed the limit in excitement
• Consult your family doctor before joining the Yoga family
• Talk to the yoga trainer about your medical history
• Choose the yoga type depending on your personality, requirements, and health conditions
• Not compulsory either to do regularly or not to do at all. Yoga can be performed now and then or every week depending on your commitments and timing.
• Don’t worry about your yoga championship in a day. Proceed carefully and slowly.
• Practice yoga until it doesn’t create any uncomforted or problems to you

Best Time to Do Yoga?

The very best time to do yoga is in the morning on an empty stomach or in the evening time around sunset.

If your schedule is not flexible for either morning or evening, choose the ideal time. There should be a minimum 2-3 hours gap between food and yoga. Remember to keep your stomach free before starting yoga.

Yoga on a full stomach at odd times like afternoon after lunch or night before sleep doesn’t have any real benefits instead it entertains you with few side effects.

Generally, the yoga class duration will be from 45 minutes to 2 hours depending on the yoga type, trainer, and the person’s flexibility.

Few training centers allow their students to join their class at any time and few restrict their timings at the time of registration.
 

How Is Yoga Helpful To Cure Diseases?

The countless number of major and minor diseases, infections, and other health issues can be either treated prevented, or cured due to yoga.

The list is ongoing with the new emerging research every day globally.

Here we are providing the top 20 proven list of major health issues and diseases that are prevented and cured completely.

1. All types of Diabetes

2. Any type of Thyroid

3. PCOD or PCOS (Polycystic ovary syndrome)

4. Blood Pressure

5. Mensuration Problems

6. Piles

7. Gastric issues

8. STD (Sexually Transmitted Disease)

9. Viral fevers

10.TB (Tuberculosis TB)

11. Psoriasis

12. Few of the cancers can be completely cured or treated

13. Arthritis

14. Heart Diseases

15. Gastroesophageal reflux disease (GERD)

16. Asthma

17. Chronic fatigue syndrome (CFS)

18. Chronic Obstructive Pulmonary Disease (COPD)

19. Kidneys

20. Lungs

Difference between Yoga and Meditation:

Many get confused between yoga and meditation and end up imagining both as the same. But, it has a vast difference and benefits in its ways. By performing any one between yoga and meditation, you cannot get both benefits.

Yoga is to the pact with more physical postures, and breathing exercises whereas Meditation pacts with mental stability, peace of mind, and other factors.

Yoga:

It’s a spiritual practice, not a religion. It is filled with various postures with physical and mental stability. Its an activity that covers all the factors of the body both internally and externally. It concentrates on physical body maintenance, keeps you fit, and helps in healthy life.

Yoga can be performed in fresh air with more flexible postures. There are various yoga types as mentioned in this article with their advantages.

Meditation:

It all deals with the mind and molds the mind positively. It opens up all the chakras and makes you a wise person.

It increases concentration, and memory powers, encourages positive thoughts, and keeps your mental stability on track.

Meditation is highly needed to work with the mind or brain by sitting in a peaceful place and keeps on focusing on mental relaxation, stress relief, and other factors.

Meditation is preferred once the yoga is completed to relax the vibrations of the body caused due to yoga poses.

Both Yoga and Meditation can be performed simultaneously and helps each other to surpass all the negativity and refreshes your mind, body, and soul.

Even highly experienced doctors, guide the right path of practicing yoga by conducting special classes to relieve the painful burden of the treatment and diagnosis process.

Hence, Join Yoga today! Enjoy its amazing benefits! Spread the positivity! Make your family a Yoga Family!

Learning Yoga by watching videos and TV is the correct concept or not?

If you are spontaneous and if you can work out with full-on dedication, then Yes, learning and doing yoga by watching videos or television is correct for you.

If you need a push to start or if you looking for a motivation to start then, going to a studio or training center is appropriate for you.

Practicing yoga by videos or TV will surely help with the same benefits only if you struggle as per the instructions without fail.

Choosing the best channel that encourages you and enhances your energy and whom you can trust is necessary.

Have a clean check on all the aspects like teaching techniques, video quality, Yoga type, language, and other information before confirming your session type.

It might be anyway but, do not fail to do yoga every day. Never let your inner desire die before becoming a professional yoga master.

Thanks for reading this article share your comments on this Post

Author’s Bio: Ashreetha Pendkar Is a Healthcare writer, trainer, and Digital marketing expert, she loves to read healthcare content and spread her words about the importance of health to near & dear.

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