Tuesday, 5 March 2019

Yoga Poses For Women To Get Relief From Menstrual Cramps


If you practice yoga at home or at the yoga studio for a long time, you will be enjoying the benefits of asana during your menstruation time. Different poses have different benefits but there are few easy poses that will reduce your pain during your monthly cycle. Yoga poses are proven to be helpful in managing negative effects during menstruation. Below are the poses which will help in relieving pain and discomfort. 

1. Child's Pose is also known as Balasana in Sanskrit. 

2. Camel Posture is also known as Ustrasana.

3. Bharadwaja Twist / Hip opening posture is also called as Bharadwajasana.

4. Janu Sirsasana -[Head to knee posture].

5. Baddha Konasana - [ Bound angle pose or Cobbler's Posture]


yoga asana at home for menstrual pain relief

Balasana releases tension in your back, should and neck muscles. It is a relaxing pose which can help to relieve pain during periods. We can hold the balasana can as long as you are comfortable in the posture.  To perform this posture, you need to sit on your both the knees in a way that your body is resting on the top of your thighs and arms are stretched outwards in front of you.


Ustra means a camel. This asana is good for backaches, breathing problems, arthritis, gastric trouble and overcome menstrual discomfort. 

Method to follow Ustrasana:

1. Sit in vajrasana.

2. Raise your body and stand on the knees, making the trunk vertical.

3. While exhaling, rest your palms on the hips and bend backwards stretching the spine and thighs and extend the ribs, place both the palm on the right sole one by one.

4. Maintain this posture for about 30 seconds to 60 seconds with normal breathing.

Bharadwajasana [Hip opening posture]

Asana with Rakesh Rathod yoga instructor

Bharadwaja is one of the seven great saints (Saptarishis). This asana has calming effects on your body and helps to soothe your nervous system. 

How to do Bharadwajasana:

1. Sit in Dandasana.
2. while inhaling, fold both the legs. Bring both the feet by the side of right buttock and place the left foot on the ground, left heel touching the right buttock and toes pointing towards the right side.
3. Place the right foot over the left foot, toes pointing backwards.

 Maintain this posture for about 30 seconds to 60 seconds with normal breathing.

Note: Those with diarrhoea, severe knee and back problem should avoid this asana.

Janu Sirsasana -[Head to knee posture]

Yoga trainer for celebrity

Janu means knee and Sirsa mean head. 

Method to follow Janu Sirsasana :

1. Sit in dandasana, while inhaling fold the left or right leg and place it close to the root of thigh.

2. While inhaling raise both the arms up and while exhaling bend forward and hold the right or left foot with both the hands, pull the spine up and look straight.

3. Exhale and bend further down and place the chin on the right leg beyond or on the knee.

4. Do not bend your knees and left or the right heel touches the perineum and sole pressing the inner side of the thigh.

Note: Those suffering from slip disc or sciatica should avoid this asana.

Baddha Konasana - [ Bound angle pose or Cobbler's Posture]

Baddha means caught, bound or restrained. Kona means angle.

Method to follow Baddha Konasana:
1. Sit and bring both the feet towards your groin with the knees bent out to the sides and fingers around the toes.

2. Keep your back flat and chest open.

3. Press the knees down towards the floor to open the hips.

4. Breath and hold for 6 to 12 breaths.

5. Stretch your legs out and gently shake your legs.

Monday, 25 February 2019

How your body changes after pregnancy and returning to exercise after post pregnancy.

Recently, the press has been focusing on how quickly celebrities return to their own ideal stick thin figures following a pregnancy, which has heralded an influx of new mothers in our nightclubs trying to lose their own pregnancy weight and return to complete physical fitness when possible. Times have you heard the phrase pregnant! Banded around your gym's floors while women try to continue with their lifestyles and exercise regimes undergo shift? In contrary to the implication of the first paragraph, I'm not about to inform you that we ought to begin to view pregnancy. Society is putting pressure to take steps to recoup their Pre-pregnancy shape. 
post pregnancy workout video

Physical fitness pros are seeing women with goals that are aggressive during their postnatal period. We must be ready to educate our postnatal clients. We need to aid them from the context surrounding each individual creation of achievable and realistic targets that move them. This requires a clear comprehension of the changes they encounter during and after pregnancy. Any postnatal workout program must take into consideration the context surrounding each individual. During pregnancy, the mother suffers a number of adaptations allowing the fetus to develop and to grow safely. Musculoskeletal System Changes - Bodyweight increases as blood volume and the fetus and womb grow the body increase by up to 10 times at its peak, which causes laxity in the connective tissues loss. 
The abdomen the body increase by up to 10 times at its peak, which causes laxity in the connective tissues. The capability of the abdomen the body increase by up to 10 times at its peak, which causes laxity in the connective tissues pelvis the body increase by up to 10 times at its peak, which causes laxity in the connective tissues. Relaxin levels in the body increase by up to 10 times at its peak, which causes laxity in the connective tissues. The changes during a developing pregnancy make the vertebral column, reducing its capability to withstand shear forces. The changes during a developing pregnancy make low back pain more likely and implications include relative flexibility and altered movement patterns. 
Metabolic Requirement is also increased predominantly in this second. Metabolic Requirement is also increased predominantly in this second and 3rd arise metabolism demand is even higher. Lifestyle Changes - After the child is born, the mother has pushed into the care of the baby an important physiological event. This often leads to a wide range of emotional moods and states.

Sunday, 24 February 2019

High-Intensity Interval Training

What's the HIIT workout? High-Intensity Interval Training became a way to build strength, enhance endurance, and to burn more fat. HIIT is a practice idea. Since the intensity is higher HIIT is regarded as more effective than cardio and you are able to boost both your anaerobic and aerobic while burning more fat than ever before in the past. In research, HIIT was demonstrated to burn tissue. It's also been shown to accelerate your process which helps you burn more calories. 

What Is The HIIT Workout? Be Particular and Be Certain to List Exercises, Reps, Sets, Etc. HIIT might be utilized with a distinct goal in mind - to enhance anaerobic and aerobic endurance as much as possible, or to lose as much fat as you can while bulking or cutting. You need to get a minimum of 8 hours of sleep daily to work with you to recover from HIIT and the weight training exercise. HIIT Workout - Cutting Phase. Someone seeking to burn as much fat as you can during a phase, someone seeking to increase anaerobic and aerobic endurance, or someone seeking to reduce weight gain during a phase significantly would benefit from a regimen. 

HIIT simulates a sport like a basketball or a football very well in that low to medium intensity is continuously alternated with high intensity. HIIT will reach two goals: it'll assist accelerate fat loss and enhance aerobic and anaerobic endurance. HIIT will more than likely produce extremely quickly results in a short time period which is the reason it's been gaining popularity ever because it was introduced into the bodybuilding community. Nobody can promise any specific results, but it's feasible that after an 8-week cycle of HIIT along with weight training exercise, you and those around you'll be capable to notice a substantial change to your body. 

A study at Laval University in Quebec, Canada found that HIIT cardio helped researchers lose 9 times more fat than people who trained the conventional way. HIIT stimulates the body in a manner that can't is always paralleled by other methods of cardio. Constant change that allows for greater intensity is the key to HIIT. HIIT is a relatively latest and unconventional training routine that appears to be grabbing peoples attention. The very ideal way to get started with HIIT will is always to keep things simple and progress from there. Since sprinting causes a higher peak in oxygen consumption, it's most ideal for HIIT workouts. In most cases, it is extremely recommended to stay with the alternation of sprinting and jogging for HIIT.

Sunday, 10 February 2019

Five elements of LIFE - Yoga

Five elements in Yoga

Five Elements Of Earth

Numerous studies have confirmed a person life can be prolonged by doing good deeds and that evil and good have an effect. In medicine, there is a human body split into five systems: fire, wood, earth, metal, and water. Tissues and organs correspond to the 5 components. The body's five systems, not self regulate in accordance with the laws of yang and yin but also coordinate from the world so that health to be achieved by you. People react such as sound, and climate, colour, all which correspond to the 5 components. The climates are winter, summer, fall, and spring. 

The colours are green, yellow, black, white, and red. The sounds are done, fa, mi, re, sol, and la. Moral and ethical components correspond to the 5 components. Benevolence has been wood, righteousness has been gold, propriety has been water, intellect is flame, and trust is ground. Pixabay \/ CC0 1. - There are five windows linking the world. Chinese medicine calls mouths or these apertures. For the spleen, it's the mouth. For the lung, it's the nose. For the liver, it's the eyes. For the heart, it's the tongue. For the kidneys, it's the ears. Human beings understand through these orifices about the world. 

The connection between the 5 systems and the 5 components are the next! Five elements: Earth, wood, metal, fire, and water. Five orifices: Mouth, nose, eyes, tongue, and also ears. Five colours! Yellow, white, green red, and black. Five notes: Do, re, mi, sol, and also la. Five inner organs: Spleen, liver, lungs, heart, and kidneys. Five hollow organs: Stomach, large intestine, gall urinary bladder, small intestine, and bladder. Five fundamentals: Trust, righteousness, propriety, wisdom, and courtesy. The 5 colours, the 5 notes, and the 5 principles all transmit the same thing: Only when the notes are pure may they inspire individuals to connect to the Tao and also awaken their conscience. 

Minghui.org \/ CC0 1. - How do the 5 elements affect each other? For instance, metal is the daughter of earth, that has fire as its parent. Earths topics are water and his officer is wood. For instance, when the ears, the orifice of the kidneys, hear wonderful music, the other four organs also benefit. When the eyes see something elegant, the other four organs share the beauty. When the interior meanings from the sounds and colours pass throughout the interior organs, they awaken our moral elements.

Saturday, 9 February 2019

Facts that help you to Loss Weight -By Certified Fitness Trainer

According to my study and as a Fitness Expert,  weight loss / Fat Loss depends on
55%  Nutrition + 30 % weight Training + 12% HIIT + 3% Cardio.
 My suggestion is diet a bit, do weight training, High-Intensity Interval Training and cardio.

If you want to lose fat, Nutrition plays a key role.  Eat fewer calories than you burn. If you really want to get shredded, make sure that your protein and fibre is high in your food.  

Monday, 4 February 2019



Yoga Asana for CONSTIPATION Relief

Yoga training at home

Constipation is the inability of a body to pass out stool.
The most common cause of constipation, gas, and other tummy troubles has to do without an unhealthy lifestyle. Stress, poor eating habits, and hectic schedules can manifest in your digestive system as hard stools as well as loose stools.

Below are the few yoga asanas to put you fit.
[Perform them from competent Yoga Instructor]
  1. Surya Namaskar  
  2. Pawan Mukta Asana  
  3. Naukasana  
  4. Mal Asana   
  5. Sashank Asana
  6. Paschimottan Asana 
  7. Poorna Salabh Asana 
  8. Dhanur Asana 
  9. Kapalbhati
  10. Ardha Matsyendra Asana