What is Sciatica? Have you heard of it before? No, then you definitely should at least gain a little bit of knowledge on what is it and how it may affect you. It is a back pain that may get worse with time and should be taken care of at the earliest.
The most important and the longest nerve in our body is known as the sciatic nerve. It begins from the spinal cord, goes down your hips and buttocks, and separates at each leg. The ability to feel and control your legs is directly affected by the nerve. You will experience Sciatica And Lower Back Pain if this nerve is irritated.
This happens because the sciatic nerve is irritated by other conditions such as lumbar spinal or spinal arthritis. In the area of your back, leg, or buttocks you may feel numbness or weakness and a sensation that can manifest as moderate to severe pain. Let us go into the details, to know more about Sciatica.
Causes of Sciatica
Several conditions involve your spine and can affect the nerves running along your back that cause Sciatica And Lower Back Pain. An injury can also lead to sciatica.
Given below are a few common conditions that can cause sciatica:
When you move around, to ensure flexibility, cartilage is filled with a thick and clear material. With the pieces of Cartilage, the vertebrae or spinal cords are separated. When the first layer or cartilage rips, herniated disks occur.
The other name for Spinal stenosis is lumbar spinal stenosis. If the lower spinal canal is narrowed abnormally, it is identified as spinal stenosis. The sciatic nerve roots and spinal cord is pressured because of the abnormal narrowing.
Degenerative disk order is associated with Spondylolisthesis. This occurs when the spinal bone extends forward over another, the extra bone can affect the nerve which is meant to make the sciatic nerve.
It causes sciatica when the piriformis muscle involuntarily contracts or tightens, and this rare neuromuscular disorder is known as the Piriformis syndrome. This muscle is connected to the lower portion of your spine to your thighbones.
It leads to Sciatica And Lower Back Pain when the sciatic nerve is pressured as the muscle tighten. If you have experienced a car crash, fallen, or sit for long periods the Piriformis syndrome may worsen.
Age – The most common causes of sciatica are bone spurs or herniated disks. Age is related to changes in the spine.
Obesity – Sciatica And Lower Back Pain is triggered since the excess body weight increases the stress on your spine and may contribute to spinal changes.
Occupation- Sciatica is closely associated with office workers; do you know why? It’s because of sitting with a poor posture for a longer period. People who have jobs to carry heavy loads may be affected as well.
Prolonged sitting- People with a sedentary lifestyle are more affected when compared to active people.
Diabetes- It may increase the risk of nerve damage.
The best way to treat Sciatica And Lower Back Pain
When sciatica first strikes it’s nearly impossible to recover from it. It’s said that the pain of sciatica is very awful. It becomes draining just sitting or standing or even with moving a little to the left or right.
Yoga is the best way to treat Sciatica And Lower Back Pain. Why do you ask? If you have a herniated or bulging disk in the source of your sciatica, the practice of yoga can go from basic foundational asanas to gentle poses like downward-facing dog or standing poses that will help you to strengthen, align and lengthen your lower back. Yoga can not only help to reduce the problems caused by herniation but also can reduce herniation itself. So, it’s always not necessary to go for surgery in cases of Sciatica And Lower Back Pain. But in some situations, it may be required, so it’s better to consult a doctor about the severity of the herniation.
When you start with yoga the approach should be gentle and progressive, if the source of your sciatica is pressure on the nerve due to short, tight piriformis. The sciatic pain will lead to more problems if you try to overwork.
Let’s see how it is possible to heal, prevent and soothe Sciatica And Lower Back Pain with the help of a few therapeutic applications of Yoga-
Best Yoga Pose For Sciatica And Lower Back Pain
Child pose (Balasana)
Child pose helps to promote flexibility and openness in your thighs, hips, and lower back. It also helps to lengthen and stretches your spine as well. This pose helps to relax your body in the best way possible.
Downward facing dog
This pose helps to relieve pain and tightness and align your body. It also helps to correct imbalances while promoting strength in your entire body.
It helps to stretch your thighs, spine, and glutes. It helps to relieve tension and increases flexibility. It also helps to balance, strengthen and stabilize your body.
Cobra pose (Bhujangasana)
This pose is soothing, it helps to promote flexibility and circulation. It also stretches and strengthens your spine.
Locust pose (Salabhasana)
This pose helps to promote flexibility and circulation in you’re hips. It balances your lower back and core. It helps to build up thighs, spine, and glute as well.
If you feel tightness in the areas of your glutes, hip, and lower back then this pose is the best way to soften it.
Reclined pigeon pose
When this pose is done on your back, it put less pressure on your hips and supports your lower back as well. It helps to stretch your piriformis muscle, glutes, and hips.
This pose works on your core, legs, and glute. It helps to boost circulation. It helps to relieve pain and tension and stretches the spine as well.
Half lord of the fish pose
This pose helps to reduce pain and tension and stretches and strengthens the spine.
This pose is also called the ultimate restorative pose since it helps the body to rest, relax and recover.
Do not try to push yourself into any kind of uncomfortable pose. When you practice a particular pose try to honor what you’re feeling and listen to your body. There are a few yoga poses that may be considered dangerous in cases of sciatica since they make the symptoms worse, therefore make sure you avoid those.
Choose a particular day to experiment with poses to see what works best for you. It’s better to avoid poses that cause pain.
Yoga poses such as standing and seated forward bend should be avoided apart from the downward-facing dog, it is because these poses may cause additional pressure in the lower back and pelvis. The poses that include lying down, can be practiced since they help support your lower back and hips.
You may find doing certain poses on only one side of your body since sciatica usually affects only one leg, it’s completely normal. In any pose feel free to bend your knees. In case if you have any kind of discomfort, place a cushion under your knees.
How can simple back pain make our lives miserable? Remember no pain is simple, each kind of pain has a separate effect on your body. So does back pain, this simple back pain may affect your entire body and spoil your entire day since all you’ll do is lie down on the bed for the rest of the day. You’ll have an unproductive day. There are chances your entire day will be a waste just because of simple back pain.
Now, why may this happen is the question? pain makes it difficult to continue with your day-to-day activities, back pain makes it impossible to stand for long hours, carry heavy things, or even bend down slightly. Who has the time to relax, when there are loads of tasks to do throughout the day, whether it is a man or a woman, each one is busy in their own lives. Help can be asked once if we are in pain, but if this pain lasts forever, we can be dependent on others to help us out every time we are in pain.
Types of Back pain –
The slightest pain may turn your day into chaos if it’s persistent. That’s the reason even if you’re suffering from simple back pain, it can turn out to be a frustrating experience. It becomes a struggle to get comfortable and stay focused with almost every activity we do, whether it’s sleeping, working, exercising, or even watching tv. Once we are aware of the cause of the pain, we can decide on how to deal with a certain pain, so let’s first look at what different pains in parts of your back can mean.
The lower back is the region below the bottom of the ribcage and these pains are a majority. There are a lot of potential causes of pain in this part of the back since there are a lot of muscles, bones, tendons, and joints. Overtime or suddenly if the muscles, tendons, or ligaments in the lower back are stretched, it becomes one of the most common causes called lumbar strain. This kind of pain can range from mild to severe pain and mostly after a physical activity it gets worse.
Another common cause of back pain can be nerve irritation. Nerve irritation is created by the amount of free space reduced around the nerve. This type of condition may bring a dull ache which may get worse with movement and also can also lead to sciatica, the identification of such conditions are pain, tingling, weakness, and numbness that radiates down the sciatic nerve from the lower back all the way to the feet.
It is obvious, bones can be a major cause of back pain. In the early stage, a congenital condition such as scoliosis can lead to various types of pain. When our bones lose density then there are conditions such as osteoporosis. These conditions are inevitable and therefore a person may require the use of various medications and will have to learn to live with them for the rest of their lives.
A poor posture or long-term problem may be the reason that creates pain in the region of the upper or upper-middle back. This condition can occur because of a poor or sedentary lifestyle, improper sitting structure, or someone who did manual labor for most of their lives with improper lifting techniques and playing a particular sport which could bring any kind of overuse injury.
Back pain treatment –
We all will experience pain in the back from time to time since it is a complex feature of human anatomy arguably one of the most significant areas of our bodies. Learn to help yourself in such situations, only we can help our body to be fit and pain-free. If we are not ready to be healthy enough, the tension and pains will be persistent in our bodies. Never keep any kind of pain in your body to be solved for the latter. Be prepared, take immediate action, and start working on it the day the pain starts.
Some people may be lazy to do so if the pain is bearable enough, some people ignore the pain and don’t even both to get themselves checked up. It may not be necessary to go to the doctor with normal pains, but it’s definitely your responsibility to take care of your own body and not wait till for the pain to be unbearable at a point in time. It is essential to keep in mind a few home remedies to get fast and effective relief from such pains.
There are several home remedies to get relief from most of the pains, here are a few things to keep in mind during such pains-
• To get the muscles moving exercise on a regular basis • Heat and cold ice pads • Pain relief creams are useful for back pains
Home remedies are just an emergency technique or temporary solution to work on the pains, if the pains last for more than a week, those are your signs- you better go consult a doctor.
Never keep persistent and horrible pains for the late, it may be harmful to you and your health. Always be prepared, the most effective way to be pain-free and keep your body strong is regular exercise. It is the best way to stay healthy and fit from both interior and exterior.
Yoga For Back Pain – Simple Ways to stay far away from any kind of back pains
Yoga is a simple form of exercise, which helps you to familiarize yourself with your body and mind. It gives both your mind and body the state of peace you require. Yoga, if done with regular practice, concentration works like magic for you. Yoga may just be what the doctor ordered if you’re dealing with back pain.
Sometimes what medication cant do, yoga can help you with. It is said that yoga also helps to manage the stress, that accompanies the pain. The right poses can help your body to relax and strengthen at the same time. Yoga helps to gain more awareness of your body even if you practice for a few minutes a day. It helps you to notice where have imbalances and where you’re holding tension. Bring yourself into balance and alignment with the help of this awareness.
So if you want to treat your back the right way, keep reading to learn more about what poses are the appropriate ones:
Lower back pain Yoga
For the ones who suffer from sore and achy backs, this pose is perfect. It helps to identify your neutral back posture- arched or rounded and pay attention to the movement of the spine. This movement is calming and accessible and therefore promotes mobility as well.
In the case of lower back pain, the downward-facing dog is one of the most widely recognized and traditional yoga poses. It helps to work out the imbalances of the body and improve circulation, therefore these versatile pose benefits are not just limited to curing sciatica or back pain. It opens shoulder infection and strengthens and tones your arms and legs as well and is a complete full-body stretch.
Upper-back pain yoga
If you are a beginner in yoga, this pose is the perfect backbend to practice. Someone who suffers from upper back pain, go for this pose, it’s great you guys. Why is this pose great for upper back pain? It helps to stimulate abdominal organs and also this pose helps to stretch the chest, abs, and shoulders.
This pose is also known as Shalabh asana. It helps to get rid of upper back kinks and pain, therefore this backbend is also called the holy grail of yoga poses. The other benefits of this pose are it also helps with indigestion, flatulence, and constipation. It helps to strengthen your arms, legs, and torso along with your back.
Middle back pain yoga
This pose works on a lot of muscles at the same time and is also called the Balasana. After an intense workout, this pose can be used as a good stretch. It helps to align, elongates, and decompress the spine. After a long and tiring day, this pose could help you to relax, calm your mind and rejuvenate.
This yoga pose helps to correct your posture and work on your glutes and abs. It also Is a great therapy to get rid of headaches as well and stretches your spine to get rid of back pain. It helps to restore, energize and rejuvenate your mind and is a heart opener.
It is very important to consult your doctor if you are new at this, since he may guide you with the right exercise for your body. If you are a beginner, remember practice makes it better. Don’t be in a hurry to see the results, be patient, it takes time, but it does work in the end. The pain is just in the mind, if you can fight what is in your mind, you have the confidence to fight anything. Eat healthily, exercise regularly, and be positive no matter what, the pain will go away.
Yoga is very necessary for our day-to-day life. If you are also suffering from toned arms then this blog is for you. Here I am going to explain to you about Yoga for toned arms. One often likes wearing dresses with off-shoulders. There are very famous fashion trends coming up for women. Men are not left behind in this, even they like walking at different places in trendy t-shirts, and seeing people looking soo fit with their toned arms might get one in the complex for not having them or in the desire to have them perfectly in them.
WHY YOGA FOR SHAPING YOUR ARMS?
Undoubtedly, strong and well-sculpted arms are impressive. Being fit helps you boost your confidence and your life is stable. Many of us are not interested in joining the gym and lifting weights to tone them. Often we have seen women going to the gym get muscular instead of just being toned and some women often desire to be fit not muscular, so do a few men like being fit more than muscular.
Yoga is the best alternative for building strong arms without any heavyweights lifting or instead of taking the membership of the gym. There are great ways to shape & strengthen your upper body. Yoga is the amazing gift of ancient Indian Yogis to us. Now, it’s our time to use their blessing in the right way. Say adios! to your flabby arms and becomes an eye-catcher to people.
Let them see how great you can look if you dedicate yourself to health.
The uniqueness of yoga is, it utilizes your whole body weight and acts like a resisting force. All one needs to do is utilize your body weight with these Yoga Poses correctly. Yoga Poses are not only specifically for toned arms but also, give you a way to be fit overall is not much time. It means it’s an extravaganza bonus for you with toned arms you’ll also get a well-shaped physique overall.
Let’s know a few asanas for toned and strong arms!
5 Yoga for toned arms | 5 Yoga Asans
Having a good practice of these yoga poses will tone your arms in not much time with regular practice. Make sure to spend a decent amount of time like 30 minutes a day on yoga exercises that will surely be helpful to you for getting back in toned shape, stronger, and fit.
Start this position by getting onto all fours on your yoga mat or the carpet. Stack your hips over your knees and plant your palms firmly underneath your shoulders.
Tuck your big toes under and lift your hips up and back to create length in your spine. Your body should be in an upside-down “V” shape for a downward dog. Try to straighten your legs and push your heels toward the ground.
Push through your palms and engage your shoulders to move them up and away from your ears. Hold this pose for a few deep breaths and then move on to your next yoga pose.
To begin with, the plank pose, get down on all fours on your yoga mat or the carpet. Extend your legs backward and push yourself up onto your palms so your arms are fully extended and straight. Your body should form a straight line.
Engage your core by tucking your pelvis under and lift between your shoulder blades. Extend out through the crown of your head and press back into your heels. Gaze out about 6 inches (15 cm).
Keep your arms firm. Take a few deep breaths here and then release this pose.
Begin this pose by getting into a plank position. Slowly lower, keeping your upper arms flush with the sides of your torso, until your elbows are bent at a 90-degree angle.
Pull your shoulders toward the back of the mat to keep them away from your ears. Try to keep your body completely parallel to the floor.
Your hips and lower back should be straight in line with your legs and shoulders. Hold this pose for a few deep breaths. You can move into a cobra or downward dog after this pose.
4. L-Handstand pose
Position yourself into a downward dog position next to a wall. Your heels should be as close to the wall as you can get without them resting on the actual wall.
Keep your palms firmly planted on the ground and keep your arms and shoulders firm.
Slowly, begin walking both of your feet up the side of the wall. Stop when your legs become parallel to the floor. Your body will be in an “L” shape. Press down through your hands to engage your shoulders. To avoid curving your spine, engage your core.
Hold this position for a few deep breaths. Then, slowly walk your feet back down the wall into a downward dog again.
5. Crane Pose
Begin this pose by squatting down with your inner feet just a few inches apart. Let your knees fall outwards to the sides so they are at a 45-degree angle from your body. Lean your torso forward and place your palms flat on the floor in front of your body.
Begin to bend your elbows and lean forward with your torso. Place your knees outside of your arms as close to your armpits as possible. Engage the core by squeezing your knees inward.
Your shins may or may not rest on the upper arms. Lift the hips straight up toward the sky and bring your gaze out about 1 foot (0.30 m).
Keep shifting your weight forward and reach up and back with your hips until your feet naturally begin to lift off the ground. Hold and balance in this position for a few deep breaths.
ount of fat on our hips and thighs region due to the bad lifestyle and our bad habits of sitting or laying on the bed all the time.
Especially after the “WORK FROM HOME” trend, most of us have gained an immense amount of weight which is tough to lose especially when we have no place to go out. But Yoga can do magical wonders for all the people who gained weight on their thighs.
It is our sedentary lifestyles and lack of exercise, we tend to accumulate fat in the hips and thighs. But, not to worry fellas! Here are some good yoga asanas to reduce thighs. A proper combination of diet and yoga can help one resolve issues of heaviness and fat in the thigh region.
Here is what you need to know about how Yoga can help you make the most of your body healthy and stiff at home Further, we’ll be elaborating on 5 yoga poses helpful for reducing weight from the thigh region.
Yogistic Approach for Toning Thighs
Yes, thigh toning yoga asanas can help you to get rid of pain and reduce the chances of injuries as well. The Yoga asanas will also not only improve blood circulation, strengthen hips and joints and energy flow but also reduce the fat around the pelvic area and thigh region, thus helping you to get back in shape.
So let’s dig on to know which yoga postures can help to reduce fats in thighs and help them tone up.
5 yoga asanas for slim and strong thighs
1. Stand erect in Utkatasana. Gently bend your knees and lower your buttocks as if you are seated on an imaginary chair.
2. Inhale and extend your arms over your head.
3. Hold the pose for a few seconds as you keep the flow of your breath going. Release.
2. Virabhadrasana II
1. Widen your legs such that they are substantially more than hip-width apart.
2. Turn your right heel with the toes pointing outwards, and use your left heel to ground yourself.
3. The arch of your left heel must be in line with the right foot. Lower your hips and then radiate your energy out as you stretch out your arms such that they are in line with your shoulders.
4. Turn your gaze forward and hold the pose with integrity. Breathe slow and strong as you hold the pose and then release.
5. Repeat on the other side.
1. Stand in Tadasana. Lift your right foot and swing it behind such that your right leg is parallel to the ground.
2. Bend your knee, reaching your right arm to the right foot/big toe, and stretch. Once you grasp the right foot, stretch your left arm forward.
3. You could keep the palms stretched out or assume the Gyan Mudra. Look at your left fingers.
4. Hold the pose for a few seconds as you take long, deep breaths. Release and repeat on the other side.
1. Sit in Vajrasana.
2. Lift your hips and raise your body such that the hip muscles and calf muscles are perpendiculars.
3. Open up your chest and lean back. Reach your arms for the soles, making sure your arms are stretched out.
4. Gently hang your head as you gaze at the back. Ensure that there is no adverse feeling in the lumbar spine area.
5. Hold the pose as you take long, deep breaths. Release.
5. Upvistha konasana
1. Sit in Dandasana. Stretch your legs as wide apart as you can. Then, bring your palms to the center.
2. If you are flexible enough, direct your body and reach out ahead, attempting to rest your upper torso on the ground with your chin and head being the last to rest on the ground.
3. If not, bend your elbows and let your head hang. Breathe a few times, then slowly come back up and bring your feet together.
1. Are their yoga poses that challenge your thighs?
ANS. There are various yoga poses that support good posture, providing you to bear your weight by balancing on one leg or in a lunge is going to challenge your thighs. A good thighs pose looks like a wide squat. Just because a pose doesn’t directly target your thighs doesn’t mean it won’t offer value to your fat-loss goals.
2. Which is the best way to decrease thigh fat?
ANS. One great yoga asana for thigh fat is the Utkatsana. This pose helps one strengthening their legs and back. This chair pose can be challenging for some people. In this pose, you are working out in a seated position, but not sitting. Utkatsana is what makes it an excellent workout for the thighs.
3. How does yoga works on thighs?
ANS. When we are speaking about burning fat from the thigh region, some yoga asanas effectively work upon this area to make it slimmer. When yoga is combined with a balanced diet and workout routine, the poses can help blast away the fat from your problem area.
If there is one body feature that many of us feel awkward about lacking the most is height. No one likes every feature they inherit. People keep trying for the betterment and the advancement can also be with physical height appearance. Some women want a better complexion, a better lifestyle and some want good height. Everyone hustles for being better than they are, and improve themselves. One of the common wishes is of improving appearance and qualities wise, that differs from person to person. You are reading and giving into this blog because your will to increase your height brought you here. You must be looking for ways to increase your height and one answer to this is Yoga. It can bring certain changes to the human body, health, and skin. Yoga has always been fruitful to women in several ways. Here is what you need to know about how Yoga can help Women in shooting up their height and make the most from it. Further, we’ll be elaborating on 5 yoga poses helpful for women at shooting up height.
Woman’s health issues can surely be quite depressing when health issues gradually started troubling life. Problems like back pain, regular migraine issues, etc. are just an example of the home-makers or working women who work day and night to give themselves and their family a better life and a better lifestyle, and to make your pillars strong, a woman must adopt a yogistic lifestyle.
Transform the dressing style for your better height appearance
Dressing according to your height. It’s extremely vital for short girls to dress according to their height as it helps them look much more beautiful, tall, and feel confident. But which clothes will make you look taller? Which jewelry and accessories are right for short girls? What hairstyles suit girls with short heights? This is what I’ll address you herewith.
One of the simplest ways to appear taller and smarter is the way you choose the sense of styling and working out on your body using yoga. Yoga can help you increase height but so the way you appear and dress matters a lot to appear tall.
First of all, tall or short is a relative concept. There is no method for other people to tell if you are short or not unless they stand right next to you. The eyes and brain judge if you are tall or short based on your body proportion, which signifies how long your legs are relative to your torso(UPPER BODY). Therefore, the proportion is everything. We cannot change our height after 18-20 according to hormones and genes, we gain our maximum height by this age, obviously, but there is a lot we can do to improve our proportion and change our perceived height.
Most women who appear short are because they short torsos and long legs. That is why in this post I will show you how to use lines and proportion to trick the illusions of eyes into thinking you have longer legs and a shorter torso. That is the mantra to create the illusion of height and make you look more proportioned.
5 yoga poses helpful for women to shoot up height
Start by standing erect on the ground, ensuring that you have a straight and firm posture with your neck and waist aligned. Ensure to keep the feet together with your hands put round on the side of your body.
Inhale deeply and raise your arms upwards making sure that they are placed parallel to each other. Once done, lift your heels slightly and place all your balance on your toes. Stretch your body in the upward direction as much as your can while ensuring to keep your body straight.
For this, start by laying on your stomach on the ground, keeping your feet on the floor and your hands under your shoulder. It is necessary that you do keep the lower portion of the body in firm contact with the floor.
Once done, inhale deeply through your nose and lift up your upper body, focusing on the chest and the upper torso, keeping your arms straightened at the same time. Keep your lower part of the body in contact with the floor and not lift it as well. Bend your neck back emphasizing some pressure on the back of the neck muscles as well.
Hold this specific pose for 30 seconds and then come back gradually to the initial position. Relax your body now.
3. Surya Namaskar
Start by standing somewhere you can see the sun directly. Keep your feet firmly placed on the ground and face the sun. Start with a pose of the namaskar and while inhaling, lift the arms in that position above your head.
Bend slightly forward while exhaling the inhaled air and touch the ground with your palms without causing any kind of bending to the knees.
Once that is done, raise your head and simultaneously push your left leg forward as well. Follow this up by pushing your right leg forward too. Keep your breathing steady and exhale and then go back reverse with the steps again.
Start by sitting on the floor with a relaxed body and your legs spread out far. Once done, fold the left leg and situate it under the right thigh. Do the same with the other limb as well.
Keep your hands on the knees in the chin mudra position which is common during meditation. Make sure that you keep your spine straight throughout the pose. Relax your body and your muscles and breathe in and breathe out normally. Stay in this pose for a few seconds.
Lay down on your back and place your palms on the ground. Gently raise your legs and buttocks in order to stand on your shoulders.
Now, place your hands at the back for a proper hold of the pose. Keep your legs and spine erect. Try to balance your body weight on your shoulders and arms. Continue to hold the pose for 10-15 seconds. (If you feel strain or any pain in your neck, then discard practicing the pose right away)
1. Can you increase height by doing yoga?
ANS. There are various yoga poses that support good posture, providing major benefits of yoga, and numerous ways you can prevent age-related loss of height. Practicing yoga won’t increase your skeletal height, which for the most part, won’t increase after age 20. Genetics, lifestyle factors, and nutrition determine your height.
2. Which is the best way to increase height?
ANS. To increase height, yoga is especially helpful during a person’s formative years. It is best, however, to practice yoga asanas under the guidance of a trained yoga teacher. Still, you can follow up on some apps available on the play store for height increase in women.
3. Which is the best pose to increase height?
ANS. Wheel Pose (Chakrasana) Chakrasana, also known as Urdhva Dhanurasana, is extremely helpful in increasing height, no matter what your age is. It involves bending over in a backward direction like a ‘chakra’ or ‘wheel’, which requires building up strength and flexibility.
Has your body ever felt physically tired, tired in the sense that you just feel like sleeping all day but your mind is not cooperative? Your mind is still racing as soon as your head gets to the pillow, leaving you awake like an owl?
If the sweet dreams you had are turning into bad dreams or no dreams, then this blog is the rescue for you.
According to the studies, almost one-third of adults are not getting enough sleep!
Having insufficient, interrupted, or disordered sleep can lead to many other serious health issues, and sp all you can do is to get a better night’s sleep will benefit your health greatly in the health terminologies and so in keeping you and your body fresh and not lethargic after waking up.
If you’re ready to look out for yourself how yoga can be wonderful for your bedtime workout then you can improvise the quality of your sleep, and try it yourself at home—no pressure to drag yourself to lethargy.
In the previous blog fours, we stated some reasons due to which one lacks sleep, if you wish to read that blog you can CLICK HERE and redirect yourself to read about the list of reasons for no sleep.
Everyone needs and appreciates a good night’s sleep, let’s improvise our sleep with the help of Yoga.
Yoga for Bedtime workout- Acceptance scientifically
According to scientific studies, yoga can work out on alleviating chronic fatigue, while working on the prevention of insomnia and other sleep disturbances.
According to the studies from Harvard, Medical School results that sleep-deprived people who adopted a yoga practice reported sleeping better, longer, and needed less time to fall asleep.
Moreover, the yoga practitioners intervention group reported feeling less chronic pain and experienced a better overall quality of sleep and healthy life.
If you suffer from insomnia, restlessness, or other sleep problems, adding a mantra of yoga to your pre-bedtime plan can work on you achieve better sleep quality.
Yoga Bedtime Workout for a Happy Sleeping Routine
Yoga for Bedtime Workout can help one in numerous ways such as:
Yoga can have an affirmative effect on your sleeping pattern. It will work on easing you’re nerfing and ensure better and quicker sleep.
It will improvise your strength, flexibility, and balance.
It will be advantageous for your general health and especially your heart health and blood pressure.
Yoga can work on relieving pain.
It can work on your moods and more energy.
It can work for your spiritual quest.
If you have a good practice of these Yoga bedtime workouts as a sleep-deprived person who wants to do it to stay fit, that’s a need of an hour for all of us then you can resolve sleeping problems in no time and help to maintain a good sleep for long.
Spend a good amount of time like 30 minutes a day on yoga exercises that will surely help you lead to a healthy body and mind.
1. Butterfly Pose
1. Sit on the floor, inhale and bend your knees outwards, so that the soles of your feet touch each other.
2. Pull your feet as close to your body as possible with your hands as you exhale.
3. Inhale while holding your feet and extend your back as long as possible. Stay in this position for several breaths.
2. Adho Mukha Savasana
1. Come into Upside down “V” Shape.
2. Ground down equally into both hands and reach your hips high towards the sky.
3. Press your chest toward your thighs and keep space in between your shoulder blades.
4. Draw your heels down towards the floor and straighten your legs, being sure to keep the alignment in your spine.
3. Child Pose
1. It is one of the yoga postures for quieting, calming, and restoring when it comes to preparing the mind and body for sleep.
2. The knees can be together or separate, depending on what your body wants and I’d recommend placing the arms in variation is going to increase feelings of relaxation.
3. Stay for at least 10-15 (or more) breaths, and get a sense that you’re letting go more and more with each exhalation, helping to rejuvenate and restore your whole being.
4. Supta Matsyendrasana
1. Lying on your back, hug your right knee into your chest. As you exhale, bring your knee across your body to your left side, twisting the spine.
2. For a deeper stretch in your shoulder, open your right arm to the side and remain for several breaths, allowing your muscles and connective tissues to release.
3. Exit the stretch by moving yourself slowly back to the center, and placing your right leg down.
4. Repeat the spinal twist on the opposite side with the left leg.
5. Plow Pose
1. You start this asana by lying on your back. Put your arms next to your body, with your palms facing down.
2. Now bring your legs up, while pressing your forearms down for leverage, to an angle of 90 degrees.
3. Lift your butt off the ground and try to bring your legs over your head so that your toes touch the floor behind your head.
4. Lastly, move your hands together, so your fingers can interlace. Your hips should be above your shoulders.
5. Maintain this pose for 5 long breaths.
“Yoga can be the magical rescue to sleeping issues with just a bit of time investment, DO IT, FELLAS!!”
“Stay healthy, Stay safe!!”
How to do Yoga for a good sleep?
Focus on your diet and lifestyle. A healthy lifestyle and good diet is really important for Yoga for a great good night sleep.
What are the best practices for goodnight sleep?
One should only practice certain asanas (postures), whilst acknowledging that there are other asanas that are not suitable for them. The yogic practices of meditation and pranayama (breathing exercises) are also particularly beneficial for people to start yoga as starting easy exercises for nice sleep.
Which is the best yoga postures for having a nice good night sleep?
Plow Pose (Halasana) is the best pose for one to five minutes to fall asleep easier. Lie down on your back, lifting your legs over your head and then to the ground behind you, with your hands either on your back for support or on the floor.
We all must have often observed that as the age gets older, the quantity or essence of calcium in the human body declines to lead to issues in bones such as knee bone. One of the simple reasons for knee pain is lack of diet and growing age. Other reasons can be a lack of efficient diet or exercise. It is often seen that people with problems in their knee or knee pain find it quite difficult to climb steps or follow sports, and some even find it tough to walk at moderate distances. While it’s observed that medications and therapy can work to a certain extent, the yogismic approach too can help in preventing joint deterioration and focus on regaining strength and flexibility. For lesser knee pain, regular yoga practice can also help in driving away from the knee problem in no much time. In this blog, Let’s share the most effective yoga poses to soothe knee pain. These yoga asanas are specifically working on soothing knee pain or strengthening it.
YOGA FOR A SPEEDY RELIEF FROM KNEE PAIN
Yoga can do wonders and is a good way to avoid knee injuries by keeping the knees healthy and flexible. Knee pain can be relieved speedily through Yoga, also, it is possible by stretching and strengthening the surrounding knee muscles.
Some of the good self-care steps that may be a great way in some less- serious knee issue cases:
Working on using muscle relaxant sprays or ointments for mild pain.
One can apply a hot or cold compress to relieve knee pain.
Drinking warm turmeric milk before bed helps in relieving knee pain.
Make sure to avoid strenuous activities.
Utilize over-the-counter medication like ibuprofen if the pain is unbearable.
Work on performing mild exercises to help reduce knee pain.
Yoga poses help one in enhancing the flexibility of joints thus becomes of major help in knee injury and lengthening of nearby joint muscles.
We have seen a lot of celebrity women- such as Shilpa Shetty, etc. practicing yoga and keeping themselves healthily maintained at this age. If they could do it with the help of the right diet and exercising schedule using yoga, then you can too.
Yoga is considered the best and easiest effective way of working on relieving knee pain.
5 Best Yogismic Approach poses to rescue KNEE PAIN!
Having a good practice of these yoga poses cuts off knee pain easily. Make sure to spend a decent amount of time like 30 minutes a day on yoga exercises that will surely help you get back in shape strong and healthy.
1. Ardha Matsyendrasana
Sit down on the yoga mat cross-legged. Use your hands or the elbow crux elbow to hold the knee into the chest. Stay in this yoga asana for ten breaths and repeat on the other side.
Practicing this knee yoga pose also aids in eliminating pain from your lower back and mid-thighs.
2. Virabhadrasana I
Posture yourself into the Virbhadra stance as shown in the image. Bend your knee to a 90-degree angle keeping weight centered in heels.
Your inner heels and big toe are to be kept grounded. During this stance, maintain a lift in the inner arch of your foot. Drop the outer hip down as you lift the inner arch, knee, and thigh up. Try to keep the body in alignment during this. Stay in each yoga stance for at least ten breaths. Repeat the pose on the other side.
3. Setu Bandhasana
Place a yoga block between your upper thighs. Pay attention to the block, squeeze it here, and awaken your inner thighs. Begin to lift into Bridge Pose keeping lumbar spine remained curved.
Energize your core center, continue to squeeze the block for 10 breaths. Repeat the pose several times
4. Tadasana+ Utkatasana
For both chair and mountain pose respectively the poses, bring your feet hip-width distance apart and place the yoga block between inner thighs. If you don’t have a block, do the same action and activate your thighs as if you’re squeezing a block between them.
Fire up your legs, activate your inner thighs, quads, and hamstrings to pursue this knee pain asana. Hold Tadasana for five breaths and then transit into Utkatasana for five more. Repeat 3-5 times and keep squeezing the block throughout the transition.
Stand 2 inches apart. Focus on a point in front. Exhale, bend the right leg, and place the foot on the inside of the left thigh. The heel should be touching the perineum.
Inhale and extend the arms up and join the palms. Maintain this position for TEN to THIRTY seconds. Exhale and bring the arms and right foot down. Relax and repeat the asana by bending the left leg.
Is it safe to do yoga with knee pain?
Yoga poses are safe to do in knee pain, if your body allowing you to go comfortably into the pose. In any sort of knee issues, utilising yoga tools and wall support for pose modification is always recommended to safely start the poses.
How does Hatha Yoga help with knee pain?
Hatha yoga helps the powerful and effective means for strengthening and focusing on stabilizing your knees, working on you to overcome structural imbalances that might otherwise lead to chronic pain in your knees.
What's the best way to relieve knee pain?
Working on your inner thighs and hamstrings – especially your power centers to work on alleviate knee pain. When we consistently strengthen these areas, our knees, pelvis and muscles are brought back into balance.
Motherhood is the big new step to a wonderful new life- A life of motherhood, a life of responsibility, and a joy of being a mother to her own child she kept 9 months inside her and took great care of her child. The process of motherhood is itself magical. It is a celebration of a new life for every woman and yoga here helps in getting out a balance in between that previous and the present life and working out on the body to get back to its normal rhythm gradually. For safety and better results make sure you start practicing yoga only after 6 months of delivery to avoid any opening of stitches, injuries, and complications.
YOGA FOR A SPEEDY RECOVERY POST-PREGNANCY?
For a mother, Carrying her own child for nine months along with the strain of delivery (C-section or normal) puts a lot of pressure on the body and the body goes through a lot of pain.
We have seen a lot of celebrity women- such as Shilpa Shetty, Kareena Kapoor, etc. cutting down weight in no time post-pregnancy. if they could do it with the help of the right diet and exercising schedule using yoga, then you can too.
One of the most common after-effects of pregnancy is an excessive gain of weight, and almost all women suffer from this problem after childbirth. It becomes quite tough to shed the weight that a woman puts on during pregnancy.
Yoga is the best and easiest effective way of toning the sagged muscles and reducing weight and excess fat from the belly region. It is ideal to lose weight slowly and gradually post-pregnancy.
5 Best Yogistic Workout Post Pregnancy
All the women post-pregnancy can trust yoga to help them get back in shape healthy in no much time practicing Yoga. Having a good practice of these yoga poses cuts off post-pregnancy weight easily. Make sure to spend a decent amount of time like 30 minutes a day on yoga exercises that will surely help you get back in shape strong and healthy.
1. Tiger Pose
1. Get up on your hands and knees as shown in the figure, now raise your left knee and bring it in towards the chest while bending your head in. Do this while exhaling.
2. Hold this position for 4 seconds and swing your raised knee backward to stretch your leg and raise your head.
3. Do this while inhaling. Hold for 4 seconds, come back to the starting position, and repeat it with the other leg.
4. You might feel the tension in your abdominal, hip, and back muscles- exactly the areas that need to be worked on after childbirth.
5. Repeat it 5 to 10 times at a stretch or as your body permits.
2. Cobra Pose
1. Lie flat on your stomach on the yoga mat and relax your body.
2. Put your hands on the mat just under your shoulder and lift your chest from the mat while inhaling.
3. Keep your feet joined and fixed to the floor at all times.
4. Stretch your back as much as possible without hurting yourself and form a nice arc with your back.
5. Hold the pose for 10 seconds while breathing normally and exhale while lowering your body to the mat and make sure to repeat it 5 to 8 times at a stretch.
3. Pigeon Pose
1. Kneel on the mat and stretch the left leg back while bending the right knee so that the right foot rests near the pelvic bone.
2. Bend forward to support the position and place your hands on the floor in front of you for balance. Hold the position for 10 seconds and come back to the starting position.
3. Make sure to repeat the same pose with the other leg. Do the entire exercise 4 to 5 times at a stretch.
4. Camel Pose
1. Camel poseis a perfectyoga for flat tummy, to improve blood circulation and strengthening back muscles.
2. Sit on the floor with your knees bent in a way like you are sitting on your heels. Lift the body from the knees that the knees support your entire body weight.
3. Slowly arch your back, placing the palms on the heels of the feet. Make sure to keep the arms straight, and do not bend the elbows.
5. Eagle Pose
1. Stand straight on the mat and raise your arms to shoulder level.
2. Cross your left arm over the right one so that one elbow is on top of the other, wrap your forearms around each other and keep your fingers straight while your palms touch each other.
3. Lean your knees and put your right leg over the left one just above the knee.
4. Cross or Hook your right foot over the left calf or ankle.
5. Tilt your head towards the ceiling. Hold the posture for 60 seconds while breathing normally and come back to the starting position.
6. Make sure to repeat it with the other leg. Repeat this pose 5 to 6 times at a stretch.
What is better for weight loss post pregancy – yoga or gym?
Both the things are equally beneficial and have it’s own pros and cons for weight loss. Make sure it is done under your health care guidance and keep in touch with them. Yoga includes more stretching and relaxation, whereas fitness deals with the contraction of muscles. It depends on each individual’s own body type and strength post-pregnancy and their choices. Though beginning with Yoga first can be safe.
How often you should do yoga during pregnancy?
Best way you can know is to contact your gynaceologist and health care before you begin a prenatal yoga program. Set realistic yogistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on at least five, if not all, days of the week and gradually pace yourself.
Which yoga pose is best post-pregnancy?
One of the best yoga pose post pregnancy is est Poses In Yoga For First Trimester Pregnancy 1 Bhujangasana or the (Cobra Pose) .
Often one feels awful to be fat and ugly. But the real fact is it is not fat that makes you feel ugly, it is your mind that you mold that way that being fat. Being fat or obese is not only making people underconfident and feel ugly about themselves but can also further lead to major diseases which can lead to complexities in your life.
Excessive body weight or fat is linked with various diseases and conditions, such as cardiovascular diseases and diabetes. Shoot-up in body fat is commonly seen as an outcome of diet or lack of exercise as the body converts muscle to fat.
Yoga is the science of right living and, as such, is intended to be incorporated into daily life. It works on all aspects of the person: the physical, vital, mental, emotional, psychic, and spiritual.
Most people think of yoga as something that helps calm the mind, but there is more to it than you think. With regular practice of yoga asanas, you’ll surely get to reduce body fat.
Getting out of such complexity is made easy by the wonders of Yoga. Let’s dig more into this topic and see if yoga truly is convincing to reduce full body fat or not.
DOES YOGA DO WONDERS TO CUT DOWN FAT?
Yoga has changed millions of people every day and is continuing to do so without any major investment and with just a few hours or minutes of exercise daily is doing wonders for many individuals. Yoga for weight loss is a surely debatable topic. Many people believe that Yoga alone does not support or do wonders for weight loss. Yoga, when collaborated with healthy eating, has proven advantageous as it works out for one to lose weight along with keeping your mind and body healthy and strong.
Yoga boosts your mindfulness and how you relate to your body. One will start seeking out healthy food, along with maintaining a balanced diet, instead of binging on food that can increase your fat content. Losing weight has two important aspects, healthy eating, and exercise. Yoga here acts as wonders and helps one to lose weight.
Yoga for burning calories- Briefing
Yoga isn’t traditionally treated as an aerobic exercise, certain yoga asanas are more physical than others.
Active, and exercising lifestyle styles of yoga help you burn the most calories. This may help stop the process of weight gain easily. Ashtanga, vinyasa, and power yoga are few ways of more physical types of yoga.
Keeping a good practice of yoga can help anyone develop muscle tone and improvise their metabolism. While restorative yoga isn’t an especially physical type of yoga, it still helps in weight loss. These findings can be beneficial for people whose body weight may make more vigorous forms of yoga toughness.
5 Best Yogistic Wonders- Cut down your full body fat
I’m damn sure if you have a good practice of these yoga poses cut off weight easily. Make sure to spend a decent amount of time like 30 minutes a day on yoga exercises that will surely help you get out from a bad lifestyle to a wonderful lifestyle.
1. Warrior or Standing Yoga Pose
1. Warrior pose helps strengthens the abdominal and upper body. The forward bend and the bridge are also one of the most common poses that can help you tone the abdominal muscles.
2. These poses strengthen the trunk muscles which are vital to support your lower back and your head.
3. Also, the strengthening of the upper body muscles helps to tone the abs.
2. Surya Namaskar
1. Surya Namaskar is the right choice. It is a sequence of 12 powerful yoga poses.
2. It is not only a great cardiovascular workout but can also have an immensely positive impact on your body and mind.
3. It is practiced to improve the strength of your stomach muscles. It is also good for toning your thighs and for toning your back.
1. Stand with your feet hip-width apart. Fold forward from your hips, and place your hands on the floor.
2. Evenly distribute weight in your feet. Extend up through your sitting bones and down through your crown.
4. Camel Pose
1. Camel poseis a perfectyoga for flat tummy, to improve blood circulation and strengthening back muscles.
2. Sit on the floor with your knees bent in a way like you are sitting on your heels. Lift the body from the knees that the knees support your entire body weight.
3. Slowly arch your back, placing the palms on the heels of the feet. Make sure to keep the arms straight, and do not bend the elbows.
1. One of the best poses to cut fat from your body but must be done well and in the right manner. In this pose, you have to twist your upper body so that both legs are stretched outwards.
2. You have to keep a proper balance to perform this pose properly.
How much weight can you lose by practicing Yoga?
The total amount of weight one loses by practicing Yoga fluctuates from person-to-person and depends on number of factors including their flexibility.
Can you lose belly fat with help of yoga?
Yes, totally one can lose belly fat with the wonders of yoga. Basic stretching exercises and enumerous asanas (for example Surya Namaskar) can rescue one to lose belly fat.
What is better for weight loss – yoga or gym?
Both the things are equally beneficial and have it’s own pros and cons for weight loss. Make sure it is done under guidance. Yoga includes more stretching and relaxation, whereas fitness deals with the contraction of muscles. It depends on each individual’s own body type and their choices.
Have you ever thought about why your body feels so low and lethargic in the early morning despite the great sleep and diet you intaking? The reason is the lack of accurate diet your body requires, a balanced diet your body needs to stay strong and active all the time.
One often ponders that we had a proper diet today, had a good sleep yesterday then what is the reason for feeling ill quite often. The clear result is a lack of immunity in your body to fight against infections which results in lowering the energy of your body.
As well all know that the state of being immune from or insusceptible to a disease or the like. It is the protection against infectious diseases conferred by the immune response. It is inclusive of the body’s capacity to distinguish foreign material from self, and to neutralize, eliminate, or metabolize that which is foreign.
Let’s discuss some more ideas to boost immunity through basic ayurvedic plants.
TIPS TO BOOST IMMUNITY USING AYURVEDIC HERBS
1. NEEM- Since the state today in timespan is immemorial, neem is one ayurvedIc herb widely used as an immunity booster. It is very effective in keeping the body safe from attacks by harmful pathogens, thanks to its anti-viral, anti-bacterial, and anti-fungal properties. Consuming one or two neem leaves daily with warm water can help you boost your immunity in less than a month,
Neem is considered as one great plant that can also keep your blood clean. It helps in purifing the blood by flushing away toxins and this can strengthen immunity.
2. TULSI- Tulsi is one ayurvedic plant that is present in almost all houses in India. One of the best and most effective plants to treat lack of immunity and boost it in no time. You can eat it early morning empty stomach or can also consume it in form of tulsi tea.
Tulsi or called basil is a powerful germicide. Because of its phytochemicals and antioxidants, it can help locate germs, viruses, and bacteria the moment they enter your body and destroy them.
3. GINGER- Ginger has been an age-old remedy for flu and the common cold. It may help against many viruses, majorly like COVID-19.
It contains gingerol – an antioxidant that can power up our immune system and kill viruses. Ginger is good at preventing respiratory tract infections. Adding ginger to your meals or you can also have it raw to boost your immunity.
4. TURMERIC- Every time your mother asked you to drink turmeric milk instead of hot chocolate, it was the reason to boost your immunity Turmeric contains a phytochemical that can help one in removing toxins from your body and strengthen your immune system to fight off germs and bacteria.
Add an extra dash of turmeric to your meals or consume it with milk is the best way to make yourself strong.
5 Best Yogistic Wonders- Exercises for boosting immunity
I’m sure if you have a good practice of these yoga poses you can exit the coronavirus in your life. Make sure to spend a decent amount of time like 30 minutes a day on yoga exercises that will surely help you boost immunity and live a healthy & strong life instead of lethargic life.
Stand at the front of your mat with your big toes touching and the outer edges of your feet parallel. Your weight should be evenly distributed, feeling all four corners of your feet equally routing into the ground.
Relax arms and hands by your sides with your palms faced outward in a gesture of openness. Keep your neck long, the back of your skull lifting up–like a balloon is attached–and your chin level to the ground.
2. Virabhadrasana (Warrior)
Interlace your fingers behind your back, and extend your arms. Shift weight onto your left leg, lean forward, and lift your right leg to hip height. Press your knuckles up to the sky. Repeat poses 4 to 6 on the second side.
Stand with your feet hip-width apart. Fold forward from your hips, and place your hands on the floor. Evenly distribute weight in your feet. Extend up through your sitting bones and down through your crown.
4. Plank Pose
Step your feet back into Plank Pose. Align your hands directly under your shoulders, and spread your fingers wide. Firm your thighs, and gently draw your belly in toward your spine to engage your core.
5. Vasisthasana OR (The Side Plank Pose)
Shift weight to your right hand, and roll onto the outside of your right foot. Extend your left arm along with your left ear. Lift your left hip and arch your side. Breathe into the left side ribs. Repeat pose for the other side.
What is the definition of immunity?
Immunity can be stated as the way one can be immune from or insusceptible to a disease or the like. It is the protection against infectious disease conferred by the immune response. It is inclusive of the body’s capacity to distinguish foreign material from self, and to neutralize, eliminate, or metabolize that which is foreign.
What is the role of immunity in the body?
Immunity can be defined as the balanced state of the body wherein the body includes all adequate biological defenses to fight infection, disease, or unwanted biological invasion. It can also be stated as where the body has adequate tolerance to get off and avoid any sort of allergy, and autoimmune diseases.
How can I strengthen my immune system naturally?
Here are some ways to strengthen your immune system naturally
Have a proper sleep
Go and opt yoga and meditation in your daily routine
It’s not unusual for people to experience a spot of dizziness or lightheadedness during their yoga practice at some point in their lives. It could be for obvious reasons such as dehydration,. Some people find that even just coming up too quickly from a standing forward fold can make them feel a little wobbly.