#yogadaily – The Fitness India Show

Five Yoga poses to help boost your stamina

UmmeSalama Arsiwala — Mon, 19 Feb 2024 05:11:10 +0000

In order to carry all your physical and mental tasks through the day in an effective and efficient manner, you need strong stamina.

But bad news is that our increasingly packed schedules, sedentary lifestyle, and unhealthy diet choices are seriously weakening our endurance.

However, the ancient Ayurvedic practice of Yoga can help.

Here are five Yoga poses to help boost your energy and stamina.

Camel pose

To perform this pose, sit on your knees so that your body remains straight, while your knees form a right angle.

Next, arch your spine backward and touch the heels of your feet with your hands.

Hold the position for a few seconds, then slowly return to the initial position.

Performing this pose will help give a boost to your energy levels and endurance.

Bridge pose

To perform the Setu Bandha Sarvangasana or Bridge pose, lie down on your back with your arms next to your body, and palms facing down.

Now, bend your knees and place your feet on floor.

Further, taking support of your shoulders, arms and feet, lift your back off the floor.

Keep breathing slowly and deeply.

Maintain the posture for one minute. Relax, then repeat.

Half Boat pose

Start by sitting on your yoga mat, with your legs stretched out in front of you, and palms facing the floor. Start raising your legs, up to a level, so that your knees are at 45 degrees angle and the lower part of your legs parallel to the ground.

Now, raise your arms parallel to the ground.

Hold for 30 seconds. Relax, then repeat.

Crane pose

Begin with a low-squat position, with your hands on the ground and fingers spread wide.

Now, using your tiptoes, lift your legs, and try to place your knees on the edge of your upper arms.

Slowly shift your body weight forward, then lift your toes up the ground, one leg at a time.

Hold the position for as long as possible.

Practise daily.

Child’s pose

Apart from being a great Yoga pose for relaxation, the Balasana or Child’s pose will help improve your overall energy levels and stamina.

To perform this pose, kneel on all fours, and relax your buttocks on your heels. Reach your arms out, with your head resting down on the mat/floor.

Hold the position for a few seconds. Relax, then repeat.

Yoga poses to cure Ankylosing Spondilitis

Fitness India Show — Thu, 01 Feb 2024 05:04:11 +0000

Performing a single yoga pose now and then probably won’t do much to relieve back pain. Consistency is key. Doing a series of yoga poses daily may be more likely to bring you pain relief.

When you do yoga is important, too. You may be too stiff when you wake up to do a full routine. Choose a time of day when your muscles are more relaxed. You can also break up poses throughout the day. Try easier poses in the morning and more difficult ones later.

Here are nine yoga poses that may help relieve AS pain:

1. Child’s pose

The child’s pose stretches your lower back and hips.

2. Bridge Pose

The bridge pose stretches the spine, neck, and chest.

3. Downward facing dog

The downward facing dog stretches your back and promotes flexibility.

4. Cobra Pose

The snake (cobra) pose stretches your back, lungs, and chest by lifting your chest off the floor while straightening your arms.

5. Locust Pose

The locust pose strengthens lower back muscles.

6. Mountain Pose

The mountain pose is a simple stretch with a big impact.

7. Cat Pose

The cat pose strengthens and elongates your spine and neck.

8. Staff Pose

The staff pose strengthens your core, improves posture, and stretches your neck and shoulders.

5 Anti-Ageing Facial Yoga Exercises

UmmeSalama Arsiwala — Wed, 09 Aug 2023 04:30:12 +0000

Namaste, or should we say ‘Nama-slay’? Everyone wishes they had Bella Hadid’s perfectly symmetrical face and Kendall Jenner’s stunning almond eyes. Not everyone, however, can afford to burn a hole in their pocket. Don’t worry, we’ve got you covered. Facial yoga may give you skin that looks to be ageless!

Let us begin with the rich soil of Indian culture, where yoga has its origins. Facial yoga blends massage, treatment, acupressure, exercises, and meditation to produce anti-ageing skin results that are both safe and effective. Facial yoga requires only your hands.

Here are some very simple hand gestures that can help you get a look that is better than cosmetic surgery:

Sculpted cheeks

The sculpted cheeks exercise focuses on high cheekbones as well as a firm and sculpted cheek region. It can be used as an alternative to lower face lifts and cheek botox.

Place your index and middle fingers at the base of your face.
Massage your fingertips up the edges, starting with the index fingers near the smile lines and settling around the nose.
The middle fingers are then propelled up the cheeks.
As the fingers travel up the face, they form a V shape.
Repeat the gesture for a minute.

The V

This gives an upper facelift that can be used to correct drooping eyelids, puffiness, and crow’s feet (wrinkles near the outer corner of the eyes).

Hold both middle fingers together from the periphery of the eyebrows, then create pressure on the outside corners of the brows with the index fingers.
Turn your gaze to the ceiling and pucker the skin beneath your eyes upwards, then relax.
Repeat six times more, finishing by shutting your eyes shut hard for ten seconds.

Forehead smoothening

Through this facial yoga form, you can reduce fine wrinkles and horizontal forehead creases, as well as prevent those drooping eyelids. It relieves tension and relaxes the muscles in the forehead. It can be used as a substitute for botox.

It’s a straightforward task. Simply form a fist with both hands, fingers facing towards you.
Apply slight pressure with the knuckles of your middle fingers at the centre of your forehead.
Make fists on each side of the brow, and drag downwards with mild force finishing at the temples.
If you are uncomfortable using your knuckles, try doing the exercise with your fingertips.

The third eye smoothner

For reducing squint lines between eyebrows and diminishing fine lines, Third Eye Softener is the easiest variation of facial yoga.

This is the most basic workout, yet it works miracles. Simply put your index finger between your brows and softly push (at the place of the unibrow). Repeat for about a minute.

The giraffe/neck yoga

To achieve a lovely, even neck and to reduce drooping skin around the throat, this facial yoga encourages circulation and shoulder opening, resulting in an attractive posture.

Carefully raise your head backwards.
Then softly tap your fingertips all over the front of your neck.
Slowly work your way up to the cheeks, around the lips, softly beneath the eyes, and onto the temples.
This should take approximately a minute.

Bottomline

Face Yoga is practised throughout India and has lately acquired favour in the Western world. These tiny miracle activities have delayed ageing in a large number of people. Perfecting and implementing these into your regular life will yield fantastic benefits in 2 to 4 months.

Everyone’s facial structure and texture are different, and it takes a different length of time for the effects to emerge, but they will surely show if you are persistent. Feel confident in your skin, you wonderful human!

7 Yoga Poses To Kickstart Your Day

Fitness India Show — Wed, 14 Jul 2021 09:45:44 +0000

When you wake up in the morning, what’s the first thought that comes to your head? Is it how you’ll get through the day or is it how happy you are to have woken up tp a beautiful day? To change your mindset to positive thinking, doing yoga first thing in the morning increases energy and focus throughout the day. A few easy Yoga Poses in the early morning can help you get into a positive frame of mind for the day ahead.

“I don’t want to end up simply having visited this world.” – MaryOliver

From decreasing anxiety and depression to improving heart health and feelings of social connection, morning yoga has long term health benefits along with making you feel calmer. Take a moment tp relax before you go in to the yoga flow by starting with Pranayama to invigorate the body & mind with a little stretching. Focus on your breath while you perform the following Yoga Poses. With practice, you’ll gain a better awareness of where the breath is.

Cat-Cow Pose: Set up that you mat, get onto your hands and knees on your yoga mat, with hands shoulder width apart and knees hip-width apart. Inhale into cow, with an arched back and head looking upwards, then exhale as you move into cat, rounding your spine and pulling your head down facing the floor. Continue for four breaths, moving with each inhale and exhale.

Chair Pose: Stand up, raise your hands above your head and sit back, bending your knees as if you’re sitting in a chair. In the chair pose, breath through a few counts and then return to standing.

Child’s Pose: Get into a kneeling position and then bring your chest toward your thighs, resting your forehead on the mat. Stretch your arms past your head. Stay for four breaths.

Downward Dog: Lean onto your hands, which should be spread wide on your mat, head down, and pelvis lifted up into the air. Allow your head to hang relaxed, rolling your shoulders away from your ears to release tension. Stay in the position for four breaths.

Bow Pose: Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body. Fold your knees, take your hands backward, and hold your ankles. Breathe in, and lift your chest off the ground and pull your legs up and towards the back. Look straight ahead, and keep the pose stable which focusing on your breath. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Wheel Pose: For Chakrasana, lie down on your back. Prop up your knees and keep the flats of your feet planted on the ground, closer to your bottom. Place your hands behind your shoulders, near your ears and make sure your fingers are splayed out. Prop your lower body up by using your legs to support your weight. Press your feet and palms and raise your body upwards doing your best to arch it. Allow your head to hang gently. Stay in that position while concentrating on your breathing. Gently lower your back to the ground while focusing on breathing evenly.

Crescent Pose: Flow back into a plank position, then downward dog, which can take you into crescent pose. Step the right foot out first and bend the knee to 90 degrees while sweeping your arms up. Stay for a few breaths then switch to the other side from downward dog.

You can use these morning yoga poses to set an intention for the day. While focusing on the breath, you can ask yourself “What do I want to focus on today?”. Also, instead of feeling stiff throughout the day, you will feel more relaxed and you’ll have a better reason to wake up: you have a practice that makes you feel good. For complete Yoga Tutorial, Click Here.

Yoga Vs. Weight Training : What fits your body best?

Fitness India Show — Tue, 25 May 2021 12:51:19 +0000

Are you the gym freak who loves those 20 kg plates, or are you the one who’d run the treadmill more that jogging naturally? Or do you prefer the calm than the chaos and workout peacefully? Yoga and Weight Training have pros and cons of their own. But, they can complement each other to achieve a stronger and healthier body.

Whether you’re a weightlifter or a yogi, you can improve your practice by cross-training. However, research shows that Yoga is everything your body needs to function at its absolute best. While many may accept this, some may feel pumping iron keeps the body young and strong.

Like life, Yoga and Weight Training both have their Yin and the Yang. If you think Yoga is easy, Yoga can be challenging, but it does lack the the ability to build additional strength and muscle past a certain point. Similarly, If you focus on weight training, you will for sure develop muscles and a physique that you were aiming for, but by disregarding mobility and a strong foundational level of fitness, you’ll be putting yourself at a higher risk of injury.

Let’s begin with the pros and cons of Yoga.

Pros of Consistent Yoga Practice:
– Achieve the balance through Yoga: Balancing is not a skill. It requires strength, stability, and muscle awareness. Continuous yoga practice will help you balance by strengthening and bringing awareness to the muscles around joints such as your ankle, knee, and hip.
– Calm yourself down and relax: It is a very soothing form of activity which allows your mind to switch off whilst you reconnect with your breath and listen to your body. Practicing yoga postures allows you to concentrate on many different facets of your body.

Pooja Batra doing the Padangusthasana Yoga Pose – The Fitness India Show

– Flexibility, Motion and Mobility: Yoga Poses held for several rounds of breath serve to create a deep connection to the muscle tissue, encouraging it to relax and stretch. In fact, many people notice a 35 percent increase in their flexibility after only eight weeks of regular yoga practice.

Cons of Only Practicing Yoga:
– Yoga primarily involves pushing exercise and if you only practice pushing motions, you’ll most likely have muscular imbalances, and end up with shoulder pain.
– Yoga does a great job of targeting your lower-body and core, but it just doesn’t give you a comprehensive workout for your upper body.
– When you go to the gym, you probably don’t need a personal trainer to help you figure out the treadmill or leg press. With Yoga, it may be difficult to learn to perform poses correctly without a trainer.

If you’re really looking to pack on muscle to your upper-body, to build a bigger chest, bigger shoulders, and pump up those biceps, you’ll need to do more than just yoga. Doing only Yoga might just limit your overall muscle growth.

Pros of Consistent Weight Training:

– Weight Training can be high impact, sweaty, adrenalin based, constant muscle contraction, weight bearing exercise which helps you load your muscles with the appropriate amount of tension to facilitate muscle growth.
– The risk of injuries is less. Having strong muscles limits the load that occurs through our weight bearing joints and provides the spine with great support, ultimately reducing repetitive strain. Thus decreasing the chance of injuries to the muscle groups you are working on.
– It helps increase metabolism. Research estimates that for every one-pound of increase you have in muscle mass, your resting metabolism rises by 30 to 50 calories. If you are trying to lose weight, this is definitely good news!
– An increase in bone density helps make strong bones which in turn helps to prevent fractures and osteoporosis.
– As you get stronger, you will ultimately reach a point where you need to push your muscles a bit harder to continue building lean muscle tissue. And that can be done through weights!

Inclined Chest Press and Glute Press with Preeti Jhangiani – The Fitness India Show

Yoga can help with building some muscle size through strength and mainly endurance work, but weight training is way more effective.

Cons of Only Practicing Weight Training:
– You could be limited to your mobility and flexibility. You might get the muscle and physique you’ve been wanting but you’ll be putting yourself at a higher risk of injury because of lack of mobility and omitting the strong foundation of workouts.
– The limited range of movement can lead to poor postural patterns creating pain and discomfort.

Workout Motivation from Parvin Dabas – The Fitness India Show

– Once you begin with weight training, you need to complete it with the correct technique or it can cause injuries.
– The rate of burning calories is not as good as you may expect. You need to keep a tab on your diet, focus on lean protein sources and choose fruits and vegetables as your carbohydrates during weight lifting.
– We agree with “No pain, no gain,” but overusing your muscles while engaging in strength training and sports results in varying degrees of pain that may persevere for several days.

According to research, doing a combination of both Yoga and Weight Training will help you move every part of your body and give overall strength. Yoga can help you get better at weight training, and weight training can improve your yoga practice. However, you need to experiment with your own body and understand the signals that could mean you are overtraining or under training.

A good base workout schedule is:
Monday : Weights
Tuesday: Yoga
Wednesday: Rest
Thursday: Yoga
Friday: Weights
Saturday: Rest
Sunday: Yoga

Listen to your body and understand what it requires. That is the best way to figure out what’s the best way of working out. Opt for Yoga if you feel lazy or have had a long day at work. If you feel like you have no strength, go for weight training and you’d know how much your body can give you. Working out can always be fun. Explore your options and achieve that well balanced body on a schedule that personally benefits you and your body, both mentally and physically.

Happy Training!

Make the most of your periods!

Fitness India Show — Wed, 24 Mar 2021 10:52:11 +0000

Were you also eager to google if you can work out during your periods? Like many others, weren’t you also looking for exercises that you could perform during your menstrual cycle? Don’t worry, you are not alone to think about it.

A lot of women chose to skip working out during “that time of the month”, but there’s no reason why you should skip exercising during your periods. If you don’t feel any kind of discomfort during your periods, why not make the most of it and continue with your workout routine.

In case you feel like stopping, please do so. Your mental health is important, and we understand that. But know that everything has its own perks, and so do period workouts! Avoiding exercise isn’t going to save energy or make you feel better.

GATHER MORE STRENGTH AND POWER

It might come as a surprise but you might just end up picking a 100 KG weight during your periods/menstrual cycle. The lower levels of female hormones tend to provide greater strength and power.

BRIGHTEN YOUR MOOD

Did you know that you could alleviate period cramps, headache or back pain with workout? Well, exercising and working out at this time could help you do so, along with enhancing your mood and increasing circulation. The endorphin level increases when you exercise which can elevate your mood and actually make you feel better.

PMS SYMPTOMS DECREASE

Did you know you could switch your wild, uncontrollable mood with an angry state of mind to a stable emotional state just by simply following your same workout routine? Regular aerobic exercise may also decrease these symptoms leading up to a happy mood during your cycles.

Following are the best exercises you can do on your period:

Focus on tender movements and exercises. This may be a good time to reduce your workout intensity.

Yoga and Pilates: Yoga would help relax your body and decrease the period cramps and soreness. Pilates would help increase your metabolism and improve the blood flow to your muscles.
Light Cardio: Though it is harder to go out or on the treadmill for your walking workout while having menstrual cramps, bloating, and other effects, physical activity like walking slower or shorter will be better for you than sitting. Keep your cardiovascular or aerobic exercise at a lower intensity or keep it at a slower pace than your regular workout.
Low Volume Strength Training: Remember not to lift too heavy weights as it will put pressure on your core and may worsen cramps. Along with low volume strength training, power based activities is a smart move.

Honor what you are capable of doing. You do you girl!

Shivangi’s Sizzling Beauty!

Fitness India Show — Tue, 03 Dec 2019 11:41:31 +0000

Beautiful Shivangi Joshi known for her role ‘Naira’ in “Yeh Rishta Kya Kehlata Hai’ is one of the favorite character which every one adorns as well as loves.

Shivangi is young and fitness enthusiast who loves yoga and home made food.

Shivangi Joshi is one of the beautiful television actress and unlike other actresses shivangi is very keen about her physique.

Despite her busy schedule she never fails to workout. Shivangi does yoga as well as gym workout. Shivangi always prefers to eat healthy mostly home made food.

Shivangi Joshi’s Food Routine includes:-

Protein shake post-workout.
She follows a macrobiotic diet plan.
Her diet plan has been divided into three parts – carbs, proteins, and vegetables. So, her diet includes a mixture of rice, beans or protein and stir-fried vegetables with salad.

She takes a combination of homemade nutrient shells, dry fruits, and seeds.
She tries to include green vegetables as much as possible in her diet.
She also includes sushi and salmon in her diet and avoids sugar.

Shivangi is one of the fittest actress. Tell us how do you find her fitness regime.

Chronic Cardio: Are You Wasting Your Time?

Fitness India Show — Sat, 02 Nov 2019 11:01:26 +0000

WHAT’S CHRONIC CARDIO? AND WHY YOU SHOULD AVOID IT.

Chronic Cardio is a pattern of frequent, sustained workouts of medium-to-difficult intensity with insufficient rest between sessions. The repetition and intensity puts the body/mind into a state of extreme stress. The stress activates the fight-or-flight mechanism, resulting in the release of cortisol and causing the body to crave carbohydrates. In order to recover from the immediate trauma and be prepared for tomorrow’s onslaught, hormonal changes switch the body into “fat storage” mode. Chronic Cardio, it can safely be said, ain’t pretty.

WHAT’S CHRONIC CARDIO? AND WHY SHOULD I AVOID IT?

Putting it simply, Chronic Cardio has 3 determining factors. The physical workouts are

Frequent and sustained
Of medium to difficult intensity, and
With insufficient rest between sessions.

Chronic Cardio is a pattern of frequent, sustained workouts of medium-to-difficult intensity with insufficient rest between sessions. The repetition and intensity puts the body/mind into a state of extreme stress. The stress results in the release of cortisol, and causes the body to crave carbohydrates and store fat.

" data-medium-file="https://www.paleomantic.com/wp-content/uploads/2018/04/CHRONIC-CARDIO-PIN-92x300.png" data-large-file="https://www.paleomantic.com/wp-content/uploads/2018/04/CHRONIC-CARDIO-PIN-314x1024.png" />So, we’re not talking here about your heart pumping as you make your way up that steep mountain track on the chance Sunday when the sun happens to be shining. That sort of situation happens, maybe, once a month. Whilst the climb might take 45 minutes and require a sustained effort, there isn’t a pattern of frequency, which means your body has a chance to rest and fully recuperate afterwards. But if you do that three or four times a week then, yes, it becomes a case of Chronic Cardio. Too often means that the body never has a chance to fully recover: it remains in a constant state of stress.

How hard your heart pumps during your workouts is relevant. It determines whether your body is working aerobically or anaerobically. This impacts on whether you’re burning fat or sugar for fuel. Strangely enough, how hard your heart should pump to keep your workout healthy depends not on your level of fitness, but on your age.

Best Wishes, Good Health and Happiness.

Chakrasana Yoga – Benefits of Chakrasana

Fitness India Show — Tue, 29 Oct 2019 11:02:10 +0000

Chakrasana is one of the yoga asana also known as Wheel Pose.

It gives great flexibility to the spine. It is called chakrasana since the body takes almost a wheel-like, semi-circular posture while performing this asana.

It improves balance of your mind & brings a sense of humility and gratitude.

Benefits of Chakrasana (Wheel Pose)

Chakrasana strengthens liver, pancreas, and kidneys.
Excellent for the heart.
Good for infertility, asthma, and osteoporosis.
Wheel Pose Strengthens arms, shoulders, hands, wrists, and legs.
Stretches the chest and lungs
Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
Stimulates the thyroid and pituitary glands.
Increases energy and counteracts depression.

Cautions of Chakrasana

Do not try this Yoga Pose in case of back injury.
If you are suffering from heart problems, then don’t try this.
A headache and carpal tunnel syndrome.
High or low blood pressure.
Do not perform this if suffering from any cardiac or spinal problems.
Avoid if suffering from a hernia.

Some of the variations of Chakrasana

Celebrating Yoga Day in a Unique Way

Fitness India Show — Sat, 22 Jun 2019 15:56:48 +0000

On this International Yoga day, Fitness India Show came up with the amazing concept-driven by our yogis Vrunda Desai & Sachi Mehta in association with Tea Trails Ghatkopar East. Watch the whole video to enjoy the amazing concept.

Social Media Links
Facebook: https://www.facebook.com/FitnessIndia…
Twitter: https://twitter.com/FitnessIndia1
Instagram: https://www.instagram.com/fitnessindi…
Website: https://www.fitnessindiashow.com/
Contact: fitfitindia@gmail.comhttps://www.youtube.com/watch?v=IZ1obj5gFAc