We, humans, spend almost 1-3rd of our lives sleeping. There is a major difference between just sleeping and having a good, comfortable and healthy sleep.

Be it an ordinary man or a rich person, a healthy sleep often results in a day with increased productivity and efficiency. But, due to the increased pressure, stress, and anxiety, lack of sleep has become one of the most common problems among different age groups.

As per the records and statistics, almost 50 to 70 million people suffer from one or several sleep disorders.

REASONS FOR SLEEPING PROBLEMS

There isn’t one reason for the lack of sleep. Anyone can experience sleep disturbances if they have any health problems in the respiratory system, or if they are suffering from diseases like Nocturia and chronic pain.
Sometimes, increased anxiety and stress may result in a lack of sleep. Whatever might be the cause, several; kinds of sleeping disorders like Insomnia, Parasomnia, etc. have adverse effects on human health.

YOGA FOR THE INSOMNIACS!

There are several ways to solve the problems caused due to lack of sleep. Some mantras like cutting off on afternoon naps, sleeping usually at the same time, having an early dinner can solve the sleeping problems.

Sleeping problems like Insomnia might not always get better in a facile fashion. Yoga practice can heal Insomnia as several yoga poses are practiced to decrease the stress-causing hormones and calms the human body.

Sleep is associated with the nervous system and many yoga practices usually benefit the same. The benefits can be a great technique to solve sleeping disorders that occur due to mental stress and anxiety. The Yoga practice regulates mental peace and stability which is a primary reason for a sound sleep.

The yoga practice guide various age groups like children, adults, old humans, and even pregnant women to have a great sleep.

SOME GOOD POSES FOR GREAT GOODNIGHT SLEEP

1. Balasana

2. Uttanasana

To do this pose you need to stand straight by placing your arms along the side of the body. Try to balance your weight on both feet. Now slowly bend downward by bringing your arms straight to your head. Stay in the posture for 20 seconds. Keeping your spine, hands, and legs straight touch your chest to your knees.On inhaling, stretch your arms straight and slowly lift the body.

3. Badhakonasana

To do this pose you need to sit with an erect spine. Now bend your knees so that your feet are towards the pelvis. The soles of your feet should touch each other. Now put your hands under the feet for the support. Taking a deep breath in and out, try flapping your legs up and down like the wings of butterflies. Try increasing the speed as per your comfort of breathing. Now, slowly stretch your legs and relax.

To perform this pose, you need to sit in Vajrasana and stand on your knees. Now lean in the forward direction. Place the hands on the floor with palms down and finger facing forward. Slowly inhale a deep breath and raise along, stressing the spine in a downward direction, so that the back is in a concave shape. Now expand the abdomen as much as possible without forcing, fill the lungs with maximum air possible. Hold your breath for 3 seconds. Slowly exhale and lower the head while stretching the spine in an upward direction. Now contract the abdomen which is expanded. Repeat it for 3-5 rounds and relax slowly and get back to a normal position.

• Not just this, Yoga helps in various ways enlisted below:• Great flexibility and balance of body

   • Accurate BMI
   • Less bad weight gain
   • Shoot down in neck and back pain
   • Excellent for people with asthma symptoms
   • Cures or reduces blood pressure
   • Cures or reduces blood sugars
   • Improved lipid (blood fat) profiles
   • Cures or reduces cancer-related fatigue
   •Confidence and fresh look with a better body image
   • Sharper focus and concentration + general health awareness in 2021

  After knowing such numerous benefits and ways to cure diseases, are you still thinking to opt for Yoga or not, then you’re doing wrong to yourself? YOGA IS THE BEST WAY TO CURE ALL DISEASES, LET IT SINK IN!

All the sleep-deprived people must give themselves a checklist that they’re suffering from a problem that will be fine soon without any problems. Stay strong at every stage of life. You need to take good care of yourself and especially your health. Whatsoever stress you have to spare some time out and relax with the help of Yoga and meditation.

It is not at all easy being a woman. I’m sure all the girls and ladies out there agree with me on this one. At every stage of a women’s life weather, it is being a daughter, a wife, or when she finally becomes a mother, all hell lot of obstacles is always one step ahead. I mean leave the difficulties of women at every stage aside for a moment, before a girl is even born it is a matter of issue in some states of India. I didn’t mean to get off topic here but it hurts to hear such a thing being a woman. This doesn’t mean we women are weak. The more challenges she faces, the stronger she gets.

Along with the societal tension, physical changes are really common for them. When you become a teenage girl, you hit puberty and enter periods with added troubles such as hormonal changes, mood swings, stress and the worst is the Pain they go through. Did you know period pain is proven to be severe than a heart attack?

Once you are an adult career pressure, marriage pressure, family pressure all at once is dumped on her. Then comes marriage where girls have to leave their house, get out of their comfort zone and stay with a bunch of strangers. While some women adjust sooner and learn to manage, there are still some women who feel anxious and worried even after staying for years with in-laws.

Last but not the least, the pregnancy stage for women. There is no argument that this stage of a women’s life is the most beautiful part but along with the out-of-the-world feeling comes body changes, body pains, stress, anxiety, tiredness, health issues, and what not?

Amongst all the chaos, it is the right of a woman to be able to spend some quality time. Women need to have time to relax whether it’s a teenage girl, a housewife, a working woman, or a mother. It is important to take care of yourself right from the start.

HOW CAN YOU DO THAT?

Let me tell you a secret. I know you might be thinking the best “me time” for a woman is shopping. It’s the best therapy. NO! NO! NO! I mean I am not completely against shopping. I love it myself. Shopping’s just a temporary relaxation technique. It helps to mentally reduce your stress but what about your health worries? How can shopping be useful here? You require a permanent solution for all this.

Want to know what can it be? Keep reading…

YOGA FOR WOMEN! 

Yes, you guys! If you have been already practicing Yoga, WELL DONE and encourage yourself to practice it more and more. And if you are new to this concept or this form of exercise. Let me tell you, you are missing out a lot. But don’t worry about it. There is still time. Whatever point of life you are at, go for it because you can practice yoga at any age. I know it takes a little time to trust such things at the initial stage. But till you don’t try it how will you acquire knowledge and recognize its value. Let me guide you through a few advantages’ yoga provides you with especially in the case of women:

Benefits of yoga for women

1.Yoga keeps your body fit and in good shape 

Apart from all the health benefits, Yoga is a great way to keep your body fit and in good shape. It helps you to achieve the perfect bikini body figure you wish for Everday. What else does a woman need in life? Every woman dreams of a good-looking body.

2. Yoga helps to Improves Metabolism 

Yoga is a great way to weight loss. It helps to burn more calories in the fastest way possible. Thus, leading to increased metabolism. Always remember if you are a beginner take it slow in the starting.

3. Yoga is a treatment for several Health Diseases 

Yoga is a remedy to help cure your diseases. You must be thinking how? Certain yoga poses and meditation help to keep your blood pressure, cholesterol level, and diabetes under control. It makes sure you are as far as possible from such a disease. Along with the health disease, it also helps to keep you away from the smallest problem such as neck pain, back pain, or knee pain.

4. Yoga eradicates mental issues 

The power of meditation and Yoga is high. It helps in eradicating mental issue such as depression since it aids weakness in your body, relieve fatigue and improve your sleeping quality as well. Along with this, it helps a woman to stay happy since it creates a sense of positive energy in her. Thus, leading to a stress-free and better life. Real victims recover from their trauma sooner with the help of yoga.

These benefits apply to both men and women. In short, it is appropriate for everyone whether it’s a teenage, adult, senior, men or woman. Now let’s have a look at how yoga is beneficial for women at every stage of their lives in particular along with a few yoga poses.

Yoga for women at every stage (Yoga poses) 

1.Menstrual cramps and Premenstrual syndrome

Women undergo severe pain every month during their menstrual period. It’s just not the cramps, their back hurts as well, if I say honestly through personal experience the entire body feels uncomfortable during this time. You can ease this pain with the help of yoga if practiced regularly. Yoga’s gentle stretching can ease tension in stiffness in your lower back and some postures reduce pressure on the uterus, relieving cramps. During periods it is common for women to feel depressed, irritable, and moody, Yoga and meditation can be a great help to keep you away from such problems.

Yoga poses for menstrual cramps

• Inverted leg pose – Viparita Karani

Inverted leg pose is useful to you in three ways- Physical, mental, and emotional. Even during angsty mood swings, it helps to keep you relaxed and chill.

• Child’s Pose – Balasana

This pose helps to overcome menstrual cramps and back pain as well. It helps to helps to relax your mind as well.

2. Pregnancy

Every women’s priority during pregnancy is to take good care of her health. Yoga is one of the best practices for pregnant women since it not only helps their body to relax but keeps the right state of mind as well. Both these factors are essential for pregnant women. Yoga poses help with a smooth delivery and keeps you fit after delivery as well.

Yoga poses for pregnancy

• Marjariasana (Cat stretch)

Cat stretch helps to keep the spine flexible. This factor is essential since the back holds all the weight once you start growing during your pregnancy. This pose also helps to improve blood circulation and ensures all the reproductive organs are well-nourished.

• Trikonasana (Triangle pose)

The triangle pose is great for the pregnant woman during delivery since it helps to open up the hips. This pose also helps to maintain both mental and physical balance.

3. Menopause 

“Menopause is a metamorphosis, not a medical condition Menopause is not a medical condition it is a metamorphosis. The average age of menopause is 51, but she officially reaches menopause when she is gone one year without menstruating. The symptoms of menopause are tiredness and weakness. By now it is clear how much yoga is helpful in such matters. Yoga poses provide you the energy you require during this time. Further, it also helps to balance body chemistry and stimulate the glandular and reproductive systems.

Yoga poses for Menopause 

• Warrior II

Warrior II pose helps to cure one of the main symptoms of menopause. It helps to fight against tiredness and weakness and increases energy in your body. This pose helps to build strength and increase circulation.

•  Downward-Facing Dog

Downward facing dog helps to boost muscle strength and increase bone density. This pose also helps to increase blood circulation in the brain and enhances alertness.

Conclusion  

All the women out there, give yourself a self-note today- You are a blessing to the world. You are the strongest at every stage of life. It is equally essential to take good care of yourself. A woman is the one who keeps the family well-balanced. Therefore, it is even more essential to keep yourself healthy. Whatever pressure or tension you have make sure to take some time out and relax with the help of Yoga and meditation. 

“Period pain”- A girl cannot explain what to do they go through during this time. Did you know “Period pain can be as painful as having a heart attack or even worse? Sometimes I wonder why only girls have to undergo such dreadful situations in life. Any other girl who feels the same way? You know what? Let’s not complain about this. We are super blessed to be a girl.

Menstruation is a beautiful part of your life. It appears for the first time when you hit puberty. Your body starts to develop and set foot into adulthood. It is a sign that indicates your body is biologically prepared to give birth. Which by the way is a wonderful blessing? I agree it might be a little difficult to manage the pain every month.

Guess what? I have a solution to escape from this pain now and forever. I know you are intrigued to know what may be the cure. But before we move forward, it is important to know what causes period pain?

4 significant factors that lead to extreme period pain 

Dysmenorrhea is a medical term for period pain or menstrual cramps. Menstrual cramps are of two types:

• Primary Dysmenorrhea- It is “normal” among most women. It is painful in the start and eases down in one or two days. The pain is manageable but not enjoyable at all. Women need to not worry much about this condition.
• Secondary Dysmenorrhea- In this condition, a woman may not be able to deal with the pain since it is at an extreme level. Extreme pain during a period can occur because of a disorder in your reproductive organ and should not be taken lightly. Make sure you take professional medical help If you feel this way.

Few reasons for extreme period pain:  

1. Pelvic Inflammatory Disease- PID is an infectious disease for the reproductive organs. Gonorrhea and Chlamydia are few types of bacteria that cause Pelvic inflammatory disease. Severe pain might not always be the symptom, the symptoms of PID includes High Fever, vomiting, irregular menstruation, painful urination, and unconsciousness. If you go through this during your period make sure you visit the doctor immediately as it is extremely dangerous and even life-threatening.   
2. Polycystic Ovary or Ovarian Syndrome-  The growth of a cyst in your ovaries appears due to imbalances in estrogen and progesterone levels that result in PCOS. Symptoms include adult acne, excess body or facial hair, and irregular periods. Most women might not even notice they’re going through such a condition until they find difficulty in pregnancy or have severe period pain. One of the leading causes of female infertility is PCOS.    
3. Endometriosis-In this condition the tissue that should be on your ovaries or lining your pelvis sometimes is found outside of it. The most common symptoms include gastrointestinal distress, heavy bleeding, fatigue, devasting pain after or before or during your period.   
4. Fibroids– During your childbearing years, this harmless growth appears in the uterus. At some point in time, we all will have fibroid but there are no physical effects therefore we may not even know it. Symptoms include back pain, constipation, and frequent urination.

You must take care of your health needs and is important to educate yourself about severe period pains. Being a strong woman doesn’t mean not complaining about your discomfort. Don’t suffer in silence, stand up for yourself, and take control of your health. Go ahead and follow these simple tips to ease out your period pain.

Simple useful Tips to reduce period pain 

1. Make it a point to always hydrate yourself- Drinking water is the best alternative for our overall health. So why not period pain? It helps to calm your pain during the period and ease bloating. Remind yourself to drink more and more water each day.
2. Avoid caffeine, spicy, salty, and sugar food- These kinds of food increase menstrual cramps and lead to bloating and mood swings. If you want to reduce period pain it is best to avoid such foods.
3. Massage the abdomen area- Massage encourages blood flow and helps to relieve period pain.
4. Apply a heating pad- A heating pad is a women’s best friend because it works wonders and helps to calm her period pain.

Some women prefer medicines to reduce the pain but popping up pills every month is not good for your health. The following tips do help to reduce pain temporarily. And you are here to get a permanent solution. Am I right? So here is the permanent solution and finally, we are going to disclose the big secret to help reduce your menstrual agony.

So here it is, YOGA!

YES, you heard it right. Yoga is the solution to all your problems. It can make your period pain-free is a reliable and proven natural technique with no side effects. It helps to physically strengthen your body acts as a remedy for all period-related problems such as anxiety, headaches, and mainly menstrual cramps. Along with the physical benefits it helps with mental wellness as well.

5 Yoga poses to eliminate menstrual cramps 

1.Child pose

This pose helps to calm your mind and relax your body. During menstruation, if you feel pain in your joints and muscles, this pose is beneficial. It helps to massage your internal organs and release tension in your back, shoulder, and neck.

2.Fish pose

 This pose is known to especially relieve period cramps since it helps to stimulate and stretches the belly muscles.

This pose helps to stimulate the reproductive organs and strengthen the abdominal muscles. It helps to alleviate constipation and menstrual discomfort. 

 This pose helps to reduce fatigue and stress during the period. Stress might be one of the main reasons for irregular periods. Therefore, it is important to be stress-free.

This pose helps to reduce menstrual cramps and relieve the body from lower back pains. Most women go through severe back pain during their periods. Therefore, this pose is beneficial.

PAY ATTENTION 

Practice these yoga poses before your period starts. Don’t go for any difficult poses during your period. It’s better to meditate at that time. It will be good if you make sure to include yoga in your daily routine and eat healthy to notice actual changes. Most of all it is really important to be positive throughout your journey. BE POSITIVE and stay far away from any kind of stress or mood swings automatically.

Yoga or Yog is the way one lives his or her life. Something unconventional that’s beyond the Yoga classes and sessions one takes. Having a detoxed and healthy body is not only important for our health purposes but also is a necessity for better survival in 2021 and ahead.

After the pandemic scenarios, everyone is very particular and conscious about their living lifestyle. It is important for a person to keep their body healthy and balanced using detox diet and exercises for a better life.

Here is what you need to look at for a briefing about Yoga and Detox and 5 super useful poses  to detox and revitalize your body.

We all know how stressful and tiring our life is. Out of the busy schedule that we’re going through, our life has become a competition or a race between our work and sleep, meals and diet, emotions, and mental strength.

Life is getting tough and hard these days. One must analyze the fact that one needs an adequate routine with a physical workout and balanced diet both.

Yoga is the golden way to fight the stress and anxiety that we often face in our daily life. One must work on the realignment of bodies providing an opportunity to ourselves to clear our minds.

Yoga is a combination of postures, breathing, the process of mindfulness which can be taken as a valuable tool to cleanse our body both physically and emotionally without any loss. Concluding the stated points, yoga is a fruitful way for cleansing our body and further, we’d be elaborating on some useful ways to relax our body.

5 Yoga poses for Detoxification and revitalization of your body

1. Beginning with a standing position, bend your hips and reach your arms to make a chair pose. Be sure you can see your toes. 
2. Gradually, take your hands together at the center of your chest. 
3. Now, take a big inhale to lengthen through spine, and use exhale to twist to the right, taking your left of your elbow outside of your right thigh.
4.  Inhale back to center and use exhale to twist to the left. Repeat this sequence 5 times on each side.”

This is an advantageous cleansing pose since it stimulates the blood flow, works for a better liver, makes your digestive process better, and helps in strengthening your abdominal muscles. It has the added a great plus point for improving spine and vertebrae health.

Start with a seated position with your legs straight long in front of you. Now, bend your right knee and place your right foot outside of your left knee. Wrap your left arm around your right leg and place your hand on the ground behind your sacrum. Inhale for big five deep breaths, using each breath to lengthen your spine and expel negative energy.

Repeat the same procedure on the other side.

This massages and stretches key organs, including the kidney, liver, colon, and spleen, which is part of the lymph system — all of which assist in digestion and elimination.

This is a change of the same pose. You can pick to do a shoulder stand or you can use the assistance of the wall in similar legs up the wall pose. 

1. For a shoulder stand, initiate by lying on your back and bring your legs back over your head in a plow pose. Place your hands on your lower back on either side of your spine for support, bend your knees, and lift your feet into the air. Throughout the pose, press your feet to the air, lift your kneecaps and press your belly to your spine.
2. One can also practice this pose against a wall for better support, or do a variation on it where your back remains flat to the ground with your hips sinking into the ground as a bolster. Your legs will rest against the wall.
3. Whatever pose you choose, these are great postures to support your lymphatic system. This pose places the head below the heart and allows lymph to drain back to the heart with the assistance of gravity. It helps flush lymph from the legs and feet back to the heart, which is especially beneficial at the end of a workout. 
4. This pose would work on the restoration and detox at the end of a tight workout by sending fluids back to the heart for oxygenation.
   

The supine pose is considered as best pose for a lower impact stretch and with various advantages. Lie straight on the ground with your arms out making a “T” shape. Hold one knee into your chest and make it fall to the opposite side of your body. Now, slowly your opposite hand to your knee to help ground it and for a good stretch, turn your neck in the opposite direction. This stretch guides and allows your body to align your vertebrae and promote breathing.

Shavasana, or in simple words called the corpse pose, requires the body in lying position, completely flat against the floor. It comes from the end of yoga practice and is focusing on keeping your mind and body in a complete relaxation mode. We often hustle well to detox our body from numerous practical standpoints, yet the meditative criteria of Shavasana are the golden button for detoxing our minds.

Whether you’re a yoga professional or practicing yoga as a beginner, it’s vital to keep in your mind that all poses and practices are relevant for detoxification. Work on these poses, but don’t be scared anyway to try new things. No matter what pose you’re working on, you’re taking care of the natural processes of detox in a facile and affirmative manner.