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5 Best Yoga Asanas To Relieve Gas And Bloating

April 8, 2024 by The Daily Health

If you have ever experienced gas and bloating, you may be aware of how uncomfortable this common issue is. Yes, it can affect your daily life and will affect your moods too. While your Food choice will play a big role in this problem including specific yoga asanas in your yoga practice can provide healing. Today here, In this latest blog post we’re going to discuss 5 effective asanas for alleviating gas and bloating.

5 Best Yoga Asanas To Relieve Gas And Bloating

1. Pavanmuktasana

Pavanmuktasana the name itself is explanatory, pawan means ‘wind’ and mukta means ‘freedom to release’. This asana compresses the abdomen and releases trapped gas. It will stimulate your digestive organs promote better digestion and reduce bloating. The pressure on your abdomen will help the expulsion of gas. And so it provides relief from discomfort. So, let’s see how to do this asana.

1. First lie down straight on your back
2. Both legs are straight, and both arms are on the side.
3. Now, lift your right leg bring it towards your stomach and press the knee tightly on the abdomen.
4. Stay in this position, breathe normally for some time, and then release the position.

5. Make it straight and bring it down.
6. Repeat this with the other leg.
7. Now do the same thing with both legs together.
8. Lift both legs and bring it towards the stomach and have a good compression, holding it nicely.
9. Gas would be released and make it straight again and come down.

2. Marjariasana

This is a dynamic yoga pose that involves alternative arching and rounding the spine. This moment of the spine will help you massage the digestive organs and promote the flow of the digestive process this force also helps in releasing gas and also promotes peristalsis movement in the alimentary canal. This is a natural movement of your intestine.

1. First sit in Vajrasana, now bend forward and bring your both arms in front.
2. The distance between both arms should be at the hip distance.
3. Totally pressed on the ground.
4. Here, while breathing in lift your head and arch your spine.
5. Give a good pull on the neck also and arch the spine so that the spine goes downwards.
6. And now slowly breathe out and turn your head inwards to see that the spine is arched upwards.
7. This is the posture where you’ll be repeating the same movement.
8. Breathe in your spine, arch up and down both ways.
9. Come back, breathe out and arch the spine downwards.
10. And then, come back to your normal position in Vajrasana.

3. Balasana

In this pose, you have to sit down and bend forward. This pose gently compresses the abdomen to release gases and bloating. It also calms your nervous system, This pose reduces any tension that can contribute to your digestive issues. So now let’s see how to do Balasana.

1. Sit in the Vajrasana position properly.
2. Now stretch your both arms in front and bend forward as far as possible.
3. Try to touch your head to your knee, or if your head can go to the ground touch your head to the ground.
4. Stay in this position for sometime
Here you will automatically see how does stomach is getting compressed and inner organs are getting a nice massage. This is the poster which is very natural and that would really help to see that you don’t develop gases and bloating in your stomach and slowly come back to your normal position.

4. Malasana

In this pose, you are squatting with your feet close together. As you can see this position is good for the natural movement of your intestine and so it is the best pose for preventing constipation which naturally would lead to bloating this asana also strengthens the muscle of your pelvic floor and promotes smooth elimination. So, let’s see how to do this asana.

1. Standard state and now keep the distance between both feet.
2. Stay one foot apart then turn your both feet from the ankle sideways.
3. Now first breathe in and while breathing out, go onwards with the namaste position.
4. Try to see that your elbow is touching your knee to push the knee sideways.
5. Come back again, breathe in and come back to your normal Position.

This is such a posture, very very useful posture, which everyone should do to see that your abdominal floor is stronger, there is no weakness in that area, and gases in any case will not be formed only.
When you start doing this pose regularly, you’ll notice that your digestive capacity improves and gases will not be formed only to create bloating.

5. Supta Matsyendrasana

The last pose would be Supta Matsyendrasana, which is a relaxing twist. This increases blood circulation to your abdominal area it also helps in toxifying the digestive organ and relieves the symptoms of gas and bloating.

Here, is how you should perform this pose
1. Lay supine on the mat.
2. Legs stretched forward hands by the side.
3. Keep the back and shoulder firmly rested on the mat.
4. Now fold the legs at the knee and draw the ankles in.
5. Stretch the arms out perpendicular to the body.
6. Keep feet and knees together perpendicular to the floor and breathe normally,
7. Exhaling let the legs fall together to the right and simultaneously turn the neck to the left to gaze at the thumb.

Maintain this pose with the breath suspended for a period double of exhalation, inhaling return to the starting position. Now without pause, exhaling. Repeat the above steps to the left to complete one round. This is a beautiful posture that releases the tension from your entire lower limbs. It helps strengthen your core muscles and helps in the release of gas and bloating.

Some Lifestyle Tips That May Help Your Digestive Health

Apart from these asanas, you can also follow some lifestyle tips to stay away from digestive issues.

Always chew your food slowly and keep a very relaxed environment to aid in better digestion.
Drinking ginger tea can really help soothe your digestive tract and in turn release gas.
Chew one teaspoon full of fennel seeds after finishing your lunch and dinner. Fennel has carminative properties which can help relax the digestive tract and clean the passage of gas.
Gently massaging your abdomen in a circular motion also helps that stimulates the digestive organs and helps in the release of trapped gas. This can be done in a sitting or lying down position.
Avoid gas-producing food such as beans, broccoli, cauliflower and carbonated drinks.
Apply a warm compress on your abdomen to help relax the muscles and Elevate bloating.

Conclusion:

You can do these simple remedies, especially after heavy meals. So along with these special yoga asanas that we have seen today practice please simple lifestyle tips or lifestyle habits to avoid digestive issues by taking good care of your digestive health you can definitely achieve overall well-being.

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Surya Namaskar For Beginners: Step by Step And Their Benefits.

February 24, 2024November 29, 2023 by The Daily Health

Whenever we heard of yoga Asanas the very first yoga comes to our mind is Surya Namaskar. Surya Namaskar well known as Sun Salutation means “To Salute Sun”. It is performed through 12 Different yoga Asanas step by step. Surya Namaskar has many different benefits, so you should definitely practice Surya Namaskar. Today, In this latest blog, we’re going to talk about the 12 Steps of Surya Namaskar For beginners along with their benefits. Click here

Benefits of Surya Namaskar (Sun Salutation).

Performing Surya Namaskar for beginners is quite challenging but once, you start knowing about the benefits Surya Namaskar you will find that, The 12 Asanas of Surya Namaskar basically involve moving from standing position into downward position and then back to the standing position. Surya Namaskar is very good exercise for people having cardio vascular diseases. It helps improves blood circulation.

Surya Namaskar helps to improve your physical, mental as well as spiritual health. It keeps your mind away from stress and anxiety, so you must practice Surya namaskar.

Surya Namaskar for Beginners Step by Step:

Surya namaskar for beginners is more beneficial when it is performed in front of Sunlight in the morning. It is the complete exercise for the human body that improves posture and flexibility of the body.

Surya namaskar or Sun Salutation is the great sequence of 12 yoga asanas each pose is associated with different mantras of Lord Surya along with different significance, Surya Namaskar sequences are of two types A and B.

Surya Namaskar 12 Sequences:

1. Pranamasana (Prayer Pose)

Stand straight on your mat, in the front of Sun in the morning.
Bring your hand together in front of your chest in prayer pose and
Chant mantra “Om Mitraya Namah”,
Take a deep breadth and exhale.

Chanting mantra called “Om Mitraya Namah” in the mind while performing this pose means a salutation to the lord who is affectionate to all.

2. Hasta Uttanasana (Raised Arms Pose)

Inhale, and raise your both arms up above head
Bend slightly a little in backward direction
Chant mantra “Om Ravaye Namah”,

Chanting the mantra called “Om Ravaye Namah” in the mind while performing this pose means ‘Greeting to the one who is the cause of all causes’.

3. Hasta Padasana (Standing Forward Bend)

Breathe out, and bend from your waist towards knees
Brings your palms touching down the floor,
Chant mantra,”Om Suryaya Namah”,

Chanting the mantra called “Om Suryaya Namah” in the mind while performing this pose means ‘Greetings to the one, who induces all the activity’.

4. Ashwa Sanchalanasana (Equestrian Pose)

Inhale and take your right leg back now,
keep your left knees bend at 90-degree angle, and palms touching down the floor
Arch your back and head upwards, and
Chant mantra,”Om Bhanave Namah”,

This mantra signifies, A greetings or salutation to the one who, diffuses light around the world.

5. Adho Mukha Svanasana (Downward Dog Pose)

Exhale, and bring the left foot beside right,
Raise the hips high and
keep your head in between the arms
Chant mantra, “Om Khagaye Namah”,

This mantra signifies, A greetings or salutation to the one who, moves in the sky.

6. Ashtanga Namaskara (Eight Limbed Pose)

Exhale, and drop the knees to the floor,
Bring the chest and chin to the floor
keep the hips slightly higher
Chant mantra, “Om Pushne Namah”,

The Mantra signifies, A salutation to the one, who nourishes all.

7. Bhujangasana (Cobra Pose)

Inhaling, lift your chest and head up
keeps your whole lower body on the ground
Chant in the mind, “Om Hiranya Garbhaye Namah”,

The Mantra that Signifies, A greeting to the one who, contains all the golden rays.

From Here, we will have to repeat the same poses from 1-5 in reverse manners with different Mantras. Let’s see how?

8. Adho Mukha Swanasana (Downward Dog Pose),Repeated

Breathe out, and now again lift the hips upward,
form shape like inverted ‘V’
keeping your head inwards and,
Chant mantra “Om Marichaye Namah”

The Mantra that Signifies, A greeting to the one who, possesses Raga.

9. Ashwa Sanchalanasana (Equestrian Pose, other leg)

Inhaling, Bring the right foot forward at 90- degree angle,
place your palms down the floor
keep your head up
Chant mantra “Om Adityaya Namah”

This mantra means, A salutation to the son of Aditi.

10. Hastapadasana (Standing Forward Bend),once again

While exhaling bring your left foot forward
And, meet to the right foot
keeping your hands on the floor, as much as possible try to straightens your legs
Chant Mantra in the mind “Om Savitre Namah”

Chanting this mantra means ,A greet or salute to the one who, produces everything.

11. Hastauttanasana (Raised Arms Pose), repeating again

Inhale, and come back straight
raise your both arms up above your head,
Arch your back slightly, and
Chant “Om Arkaya Namah”

This Mantra signifies, Salutation to one who is worthy of praising.

12. Pranamasana (Prayer Pose), Last pose

Exhaling, keep your both arms in prayer pose
And, chant mantra, “Om Bhaskaraye Namah”.

A mantra that signifies, A Salutation to the one, who is the cause of lustre.

Conclusion:

This was all About Surya Namaskar For Beginners All these steps of Surya Namaskar or Sun Salutation have to be repeated on the other with another leg. This is how Surya Namaskar is performed, Doing it both the legs one by one will complete one round of the Surya Namaskar. One can gradually increase number of rounds depending on the stamina. And Yes, we can say that “there is no yoga without Surya namaskar, Surya Namaskar is the ultimate salutation to the Lord Sun.

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What are the Top 12 Benefits Of Regular Exercise for the Body?

February 24, 2024October 17, 2023 by The Daily Health

Whenever we hear the name of exercise, the first thing comes to our mind is Weight Loss or Bodybuilding. It is absolutely true that by doing exercise, your body starts becoming better day by day than before. But, what happens when you start exercising regularly. Today, In this latest blog we are going to explore Top 12 Benefits Of Regular Exercise for the Body.

Top 12 Benefits Of Regular Exercise

It has been found in the recent years that an increasing number of people have started engaging themselves in physical activity. Whether you are trying to get fit or build muscles. So, Let’s understand what are the benefits of regular exercise step by step.

Benefits in the starting of the first week when you start exercising:

1. Changes Your Mood:

We all know it hurts when we start exercise. To cure this pain, our brain releases chemical named Endorphins.

Endorphin blocks the perception of pain and increases the feeling of well-being that changes your mood and makes you feel good.

Along with that Exercise also helps us get free from muscles pain and relieve stress.

2. Increases Brain Power:

When we exercise, our body supplies more blood to all the body muscles. In Addition to this, it increases the circulation of blood in your entire which is quite beneficial for our body.

When there is more blood circulation in our body, our brain becomes more active and focused. Thus, Exercise increases the power of brain.

3. Helps in Weight Management:

Exercising is important for maintaining physical fitness and can also contribute to maintain a healthy weight. Click Here

Both physical activity and Healthy diet plays a crucial role in maintaining healthy body weight, losing excess body weight and in the weight loss.

Most of the food contain calories, It is really important to balance those calories through physical activity.

Physical exercise helps control weight by using those excess calories by which one can reach and maintain healthy weight otherwise it would be stored as fat.

4. Increased Energy Levels:

By exercising, the mitochondria present in the cells of our body starts growing very fast. Mitochondria is a powerhouse of our body cells.

The most prominent role of mitochondria is to convert oxygen into ATP (Adenosine Triphosphate). The function of ATP is to provide maximum energy to your body, which will result in producing more energy during exercise.

Thus, Exercising helps in removing physical weaknessess and you will do any physical work more efficiently.

5. Healthy Life:

The function of Mitochondria is not only to produce energy for your body. Along with this, It protects the cells and makes the cells stronger.

If the mitochondria living in our body increases, then our health will also become better than before, and no disease will affect our body. Thus, our body will remain Healthy.

6. Helps Build Muscles:

One of the greatest benefits of exercise is that it helps in muscles building. Regular exercise helps our body muscles become strong and powerful.

Those who wants to build muscles should engage themselves in pull-ups, push-ups, dead-lifting, biceps curls, planks, etc.

7. Increases Metabolism:

Along with the growth of muscles, Regular exercise also increases the metabolism rate in our body. Due to which our body starts burning calories while we sleep.

This means that even if you sleep, you body will keep burning calories and your excess fat will start decreasing.

8. Improves Cardiovascular Health:

Engaging the body in regular exercise whether it could be of any types such as jogging, cycling or even just brisk walking can improve cardiovascular health.

Always aims to engage for Atleast 30-45 minutes in physical activity. It helps strengthens the Heart muscles and improves blood circulation throughout the body.

9. Keep Bone & Muscles Strong:

Engaging in Exercise is important for building strong bones and muscles in children as well as equally important for older adults. Exercise strengthen bones and muscles that protects against injury and improve balance and coordination.

10. Improves Immune Health:

Exercise helps in enhancing the immune system health. Engage the body in exercising for at least 30 minutes a day, It will help in reducing the risks of chronic diseases and helps fight off diseases.

Exercise improves your overall quality of life.

11. Better Sleep:

Researches have been shown that exercise may increase the sleep quality in adults of Age above 40 and also helps people with insomnia.

Certain form of physical exercise can improve the quality and duration of sleep.

12. Reduces the risks of Cancer:

Exercise decreases the risks of cancer. It also helps increasing the chances of surviving of cancer survivor.During the early stages of cancer, one may reduce the effects of cancer by doing regular physical activity. As exercise, improves physical function by reducing distress and fatigue.

Conclusion:

There is no doubt that doing regular exercise has incredible benefits for the human body. It is a very effective way to improve your various bodily functions. Hence, These were the Top 12 Benefits Of Regular Exercise. All you need to do is to be determined and start exercising regularly so that you will start seeing changes in your body very soon. Remember, to advice a healthcare professional in case of any underlying health condition.

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9 Wonderful Health Benefits of Walking Everyday You Don’t know!

February 24, 2024September 5, 2023 by The Daily Health

Do you know walking for just a short time, can help you with numerous health benefits? Though, Walking is considered to be the simplest form of exercise. Regular Walking can improve confidence, stamina, energy, weight control and may reduce stress. Walking with the correct posture may improve overall health and well-being. In this blog we’ll explore Health benefits of walking everyday.

Importance of Walking:

There is a famous quote that says that “Walking is the best medicine.” Walking is a small step that can lead to big and amazing changes in your life, It is essential for good health and well-being.

9 Health Benefits of Walking Everyday:

Scientific studies have shown that walking for just minimum period of time may be beneficial for the people with heart problems, it improves the life of people with diabetes. Here, are some mind-blowing benefits of walking everyday.

1. Improves Heart Health:

If you take atleast 30 minutes walk per day, your Heart is dramatically better because when you walk your heart pumps the blood in a relaxed manner circulating oxygen rich blood through all body tissues.

Regular walking may improve Heart Health by lowering the risks of Heart Disease, stroke and High blood pressure. Walking also boosts your immune system.

2. Helps Weight Loss:

If your goal is to lose weight pair a Healthy diet with 30 minutes of walk per day, you start losing weight. Walking burns calories and improve your metabolism.

However, it’s not the rocket science that you will lose weight as quickly as some high level workouts, but yes, If you keep walking regularly for just only 30 Minutes, you will surely lose some of your body weight.

3. Strengthens Bones and Muscles:

Walking helps strengthen bones and muscles, It is beneficial for older people as we grow older our bones become weak. Walking helps in building and maintaining strong muscles and bones and it also reduces the risks of osteoporosis and fractures.

4. Improves Memory Skills:

Scientific research have shown that walking may be beneficial for the mind, it also improves our memory skills and learning ability.

It is found that the people who took a walk outdoors, specifically in nature there is a increase in the attention and memory. Walking gives a calming effect on the mind by reducing the stress levels.

5. Lowers Blood Sugar:

Taking a walk for just 30 minutes regularly helps lower blood sugar levels. Walking is beneficial for the people with heart disease, it improves the life of people with diabetes.

Make Walking as regular part of your routine after meals.

6. Improves Digestion:

Post-meal walking can Help in digestion. It reduces the feeling of being uncomfortable and bloating. Walking keeps your body’s muscles and abdomen become active.

Walking can help food to move through digestive system more efficiently instead of sitting that causes discomfort.

7. Improves Sleep Quality:

Regular walking can lowers your struggling with sleep, It make you fall asleep easier and improves the sleep quality.

8. Increases Energy Levels:

A Regular walk can help you feel more energetic throughout the day by refreshing our moods. Walking improves blood circulation and oxygenates our body that gives you a natural energy boost.

9. Boost Immune System:

Walking may help boost your immune system that helps reducing the risks of chronic diseases such as diabetes, hypertension, and certain types of cancer.

Conclusion:

Walking offers numerous health benefits for our body, It improves overall health. There are two primary important times to walk. First, In the morning when our body is stiffed from sleeping just go outside and get vitamin D from sunshine Secondly, after Dinner. All you need to do is to start Walking, just for short time can make big changes to your Life.

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5 Easy Steps to Stay Active All Day Long: Really Effective!

February 24, 2024August 27, 2023 by The Daily Health

Do you too feel lazy and tired all the time? In Today’s fast pace world, staying active all day long can be quite challenging. However, Staying Active throughout the day is very essential for maintaining good physical and mental health. Being Active can make you a happier person, But for many people, exercising seems to be boring. Here, In the latest blog today we’re going to explore 5 Easy steps to Stay Active All Day Long. Click Here

5 Easy Steps To Stay Active All Day Long!

To be active, you only need to find the right activity that keeps you up all the day long.

Here are 5 Easy steps to stay active throughout the day.

1. Regular Exercise:

Start your day with regular exercise. To be more active it doesn’t mean that you have to do heavy exercises even if you start your day with little warm-up or light stretching, or doing some yogas like pranayama or just sun salutation or you can just walk for around 20-30 Minutes in the morning it can make you feel energetic throughout the day.

2. Soaked Almonds:

It is quite beneficial to have soaked Almonds everyday in the morning time. Almonds are known for multiple benefits. They are rich in vitamin E and B ,and Magnesium along with antioxidants that are the excellent source of energy. Soaked Almonds also boosts the immune system to keep us free from diseases.

3. Nutritional Diet:

Having a Nutritious diet is always good for our body. A Nutritional Diet plays important role in keeping ourself active by providing essential nutrients that helps our body in energy production, supports immune system maintain overall well-being. Balanced intake of carbohydrates, proteins and healthy fats, along with vitamins and minerals supports energy levels that keep you stay active for long time.

4. Stay Hydrated:

Water plays essential role in keeping our body Active all day long. Drinking enough water throughout the day can keep your body feels more energetic all the day that encourages you all the time.

5. Proper Sleep:

It is utmost important to sleep well, As proper sleep allows the body to recover and recharge from fatigue. When you sleep well for around 8 hours properly your body freshened up in the morning.

Sleeping helps in the healing of our body muscles and mind to stay sharp and keeps us stay positive. Proper sleep helps our body to stay active throughout the day.

Conclusion:

Staying active throughout day doesn’t require lot of intense workouts. You can follow these 5 easy steps to stay active all day long, Making small changes to your daily routine can help you lead active and healthy lifestyle. Make sure to consult a healthcare professional if you have any underlying health problems.

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Immunity booster Foods: 10 Foods to boost your immune system

February 24, 2024June 29, 2023 by The Daily Health

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Immunity Booster Foods: 10 Foods to boost your immune system:

In today’s fast world, maintaining a strong immune system is very important for overall health and well-being. The immune system acts as a defense agent in our body, As it protects our body from various harmful pathogens such as viruses and bacteria. The immune system helps to fight various infections and diseases. In this blog, we explore 10 Immunity Booster Foods to add to your diet to stay healthy and strong.

10 Immunity Booster Foods to boost your immune system

1. Citrus Fruits:

Citrus fruits are not only delightful but also known as a nutritional powerhouse that can boost our immune system.

There are several citrus fruits such as oranges, grapefruits, and lemons. Citrus fruits are rich in Vitamin C. It helps to increase the production of white blood cells. Including citrus fruits in your diet can boost your immunity.

You can have it as juice daily in the morning or have it as a whole during snack time and enjoy the numerous health benefits.

2. Turmeric:

Turmeric is also known as the golden defender. Turmeric contains a compound called curcumin, It has anti-inflammatory and antioxidant properties. Turmeric has been used as a traditional medicine for its numerous health benefits. It is believed that turmeric stimulates the activity of cells in the immune system and promotes overall health.

3. Garlic:

Garlic has always been added to enhance flavor to the dishes. It not only makes your dishes flavorful, but it also has numerous health benefits. Garlic also has anti-microbial properties that may help to fight against microbial infections.

Garlic adds power to the cells of the immune system to boost the functioning of the immune system.

4. Ginger:

Ginger has long been used as medicine to treat various infections. It has anti-inflammatory and antioxidant properties that help and support the immune system to alleviate the symptoms of common respiratory infections.

Adding ginger to your diet can help strengthen your immune system.

5. Kiwi:

Kiwi is better known as the king of vitamin C. It is the powerhouse of various important nutrients such as Vitamin C, Vitamin K, Vitamin E, and potassium. Having one kiwi a day can make your immune system much stronger, It helps to gain immunity to the body.

6. Yogurt:

Yogurt is a great source of probiotics, and bacteria found in yogurt, which is beneficial in keeping our gut healthy and strong. A healthy gut is essential to boost the immune system and fight off the harmful pathogens.

7. Almonds:

Almonds are a great source of Vitamin E, It has always been a great choice for boosting the immune system. The crunchy and nutty taste of almonds is not only delicious, but it also has numerous health benefits that make it more valuable. Almonds enhance the function of white blood cells, which are essential for fighting off infections.

So, if you want to get benefits from almonds you must add it to your diet regularly to supercharge your immune system to stay healthy and strong.

8. Broccoli:

Broccoli contains a wide range of useful nutrients in it. It is loaded with vitamin A, C, and E as well as fiber and antioxidants. It is considered as one of the healthiest vegetables that you can add to your diet to boost your immune system and overall well-being.

9. Spinach:

Spinach also plays an important role in the strengthening of the immune system. Spinach is rich in Vitamin A, C, and E, as well as antioxidants that help to support immune function and protect against various diseases.

10. Berries:

When it comes to berries, our mouth fills with water. There are varieties of berries such as Strawberries, Blueberries, raspberries, and Blackberries, which play a crucial role in making the immune system strong. These fruits are rich in high levels of vitamin C, and antioxidants that strengthen the immune system.

The berries are very helpful in enhancing the production of white blood cells and antibodies to fight against infections.

Conclusion:

Building a strong immune system is very important for maintaining optimal health. Adding these foods to your diet can help you boost the immune system and also provide your body with various essential nutrients. Make sure to remember to add a balanced diet with regular exercise, adequate sleep, and other healthy lifestyle practices.

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5-Yoga poses for beginners

February 24, 2024May 21, 2023 by The Daily Health

Have you ever tried doing yoga poses? All of us might have surely tried some poses, some of us found it very difficult to do, but here in this blog article you will find some awesome yoga poses for beginners that you can do with ease.

Yoga is not just a physical exercise, it also helps in mental and spiritual health. Yoga is a holistic approach to health and well-being. Yoga is also a journey of self-discovery and relaxation. If you’re really new to this ancient practice and looking for easy yoga poses, let’s discover some yoga poses for beginners.

Easy Yoga poses for beginners:

1. Mountain pose (Tadasana):

Tadasana also known as Mountain pose, may appear very simple, but if you go through its benefits you will be surprised. Tadasana improves posture, strengthens the legs, increase body awareness, and enhances overall balance. It promotes proper alignment, reduces back pain, calms the mind and helps develop strengths and flexibility.

To perform this pose you must follow given steps:

Stand with your feet hip-width apart.
Keep your spine straight and shoulders relaxed.
Ground your feet firmly into the floor.
Distribute your weight evenly on both feet.
Relax your arms by your sides.
Take deep breaths and feel your body aligning.
Imagine yourself as a tall and steady mountain.
Hold this pose for a few breaths.
Enjoy the feeling of stability and presence.
Repeat as desired to improve posture and balance.

2. Child’s pose (Balasana):

Balasana also known as the child’s pose is another beginner friendly pose that you should definitely give a try. Balasana helps releasing tension in the back, shoulders and neck. It stretches the hips, thighs and ankles.

It not only calms our mind but also helps in relaxing the body’s nervous system and reduces stress.

To perform this pose you must follow given steps:

Start by kneeling on the floor with your buttocks resting on your heels.
Slowly lower your upper body forward, allowing your forehead to rest on the mat.
Extend your arms in front of you or alongside your body.
Breathe deeply and relax, surrendering any tension in your body.
Stay in this position for a few breaths or as long as it feels comfortable.
When you’re ready to come out of the pose, gently lift your upper body and return to a seated position.

3. Downward-Facing Dog pose (Adho Mukha Svanasana):

Adho Mukha Svanasana also known as Downward- Facing Dog, it helps in strengthening the arms and legs by stretching the hamstring and calves, it also lengthens the spine. This is one of the beginners yoga pose that helps in improving digestion, relieves back pain, calms the body and also improves blood circulation in our body.

It also helps to deal with stress, anxiety and mild depression.

To perform this pose you must follow given steps:

Start on your hands and knees.
Tuck your toes under.
Lift your hips up towards the ceiling.
Straighten your legs as much as you can.
Press your hands firmly into the ground.
Relax your head between your arms.
Create an upside-down “V” shape with your body.
Take deep breaths and enjoy the stretch.

4.Cat-cow pose (Marjaryasana/Bitilasana):

Marjaryasana (Cat pose) and Bitilasana (Cow pose) are often practiced together in a sequence. These poses promote spinal flexibility, strengthen the core muscles, improves digestion, releases tension in the back and neck and enhances mind-body coordination.

To perform this pose you must follow given steps:

Start on your hands and knees, aligning wrists under shoulders and knees under hips.
Inhale, arch your back, lift your head, and let your belly sink towards the floor
(Cow Pose).
Exhale, round your back, drop your head, and draw your belly button towards your spine

(Cat Pose).

4.Repeat, flowing between the two poses with your breath.

5. Bridge pose (Setu-Bandhasana)

Setu-Bandhasana also known as Bridge pose, helps in strengthening the back, buttocks, and hamstrings while stretching the chest, neck and spine.

It is very helpful in stimulating the abdominal organs and improving digestion. This pose also promotes thyroid function, reduces, back pain etc.

To perform this pose you must follow given steps:

Lie on your back with knees bent and feet flat on the floor.
Keep your arms beside your body, palms down.
Press your feet into the floor, lift your hips, and raise your chest towards your chin.
Hold the pose for a few breaths, then slowly lower back down.

All you need to do is to follow these beginner yoga poses. Remember, it is very important to listen to your body and never push yourself beyond your limits. Always take it slow take a deep breath and gradually increase the duration.

10 Unexpected Health Benefits of Yoga for living

February 24, 2024May 13, 2023 by The Daily Health

10 Unexpected Health Benefits of Yoga. At some point in our lives, we all have heard about the benefits of yoga, but you will be shocked if you know about the benefits of yoga, that’s what we are going to discuss today in this latest blog. We will explore 10 unexpected health benefits of yoga.

Yoga is a group of physical, mental, and spiritual practices. Yoga originates from ancient India, Yoga has become worldwide popular and is known for its numerous health benefits.

Health Benefits of Yoga for Living:

1. Improves Physical Strength and Flexibility (Benefits of Yoga):

Regular yoga practice enhances physical strength and flexibility. Through a combination of asanas (poses) and flowing sequences, yoga stretches and strengthens muscles, tendons, and ligaments.

Increased flexibility not only improves posture and balance but also reduces the risk of injuries in daily activities.

2. Stress Reduction and Emotional Well-being:

One of the most notable benefits of yoga is its ability to reduce stress and promote emotional well-being. The mindful movements, deep breathing techniques, and meditation in yoga activate our nervous system and provide us with relaxation.

This helps in reducing anxiety.

3. Enhanced Sleep Quality:

Yoga can significantly improve sleep quality and help to fight insomnia. The relaxation techniques, gentle movements, and mindfulness practices in yoga prepare the body for deep relaxation and restful sleep.

By calming the nervous system and reducing stress, yoga promotes a more peaceful sleep experience

10 unexpected health benefits of yoga.

4. Increased Body Awareness:

Yoga makes the connection between the mind and body, and also encourages body awareness. By paying attention to physical sensations during practice, individuals become more tuned to their body’s needs and limitations.

This heightened self-awareness extends beyond the yoga mat and empowers individuals to make conscious choices that support their overall health.

5. Improved Posture and Spinal Health (benefits of yoga):

Sitting for long periods with poor posture can lead to spinal misalignment and related health issues. Yoga strengthens the core muscles, improves spinal flexibility, and promotes proper alignment.

Regular practice helps correct posture imbalances, alleviates back pain, and supports a healthy spine.

6. Detoxification and Improved Digestion:

Certain yoga poses, such as twists and inversions, stimulate the lymphatic system and aid in detoxification.

These movements increase blood flow to internal organs, helping to eliminate toxins and waste products from the body. Additionally, yoga promotes healthy digestion by massaging the abdominal organs and improving digestive function.

7. Increased Mind-Body Connection:

Yoga plays a very important role in developing a connection between mind and body. By practicing yoga you can also keep your mind relaxed and help your body out of physical issues.

8. Cultivation of Inner Peace and Happiness:

Yoga is a transformative practice that helps individuals cultivate inner peace and happiness. By nurturing self-compassion, gratitude, and acceptance, yoga encourages a positive outlook on life.

The combination of physical movement, Breathing work, and meditation provides a holistic approach to overall happiness and contentment. Unexpected health benefits of yoga.

9. Improved Respiratory Health:

Yoga incorporates various breathing exercises known as pranayama, which enhance respiratory health.

Practicing deep and controlled breathing techniques improves lung capacity, increases oxygen intake, and helps manage respiratory conditions such as asthma. By cultivating conscious breathing, yoga promotes overall vitality and well-being.

10. Mental Clarity and Focus:

The practice of yoga involves focusing the mind on the present moment, enhancing mental clarity and concentration. The combination of physical movement, breath awareness, and meditation improves cognitive function, memory retention, and overall mental acuity.

Regular yoga practice can enhance productivity and mental performance in daily life.

6 Effective Yoga Poses for lower back pain that really Helps!

February 24, 2024May 10, 2023 by The Daily Health

6 Effective Yoga Poses for lower back pain Lower back pain is a common complaint among people of any ages, it may be due to the variety of factors such as poor posture, weak muscles, injuries and several health complications such as kidney stones and pancreatitis. However, Yoga may not work as a remedy for all low back pain. But, yes can surely get relief in your lower back pain in some of the cases.

Here, in this blog post we will discuss 6 Effective Yoga Poses for lower back pain you can do at home. Let’s explore some of them.

6 Effective Yoga Poses for lower back pain

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

The cat-cow stretch is a kind of yoga pose that can help you relieve lower back pain by stretching the spine muscles.

To perform this pose you must follow these steps one by one carefully.

Get on your hands and knees
move your head down and lower back up and hold for 30 seconds

Now, arch the back and bring head up
It also improves spinal mobility
Repeat this exercise for 10-15 times.

2. Child’s pose (Balansana)

It is one of the effective yoga pose that helps you with lower back pain complaints.

To perform this pose you must follow some steps carefully given below.

Rest on your knees on the floor with knees hip-width apart.
Exhale, lower your trunk toward the mat.
Rest forehead on the floor.
Extend arms forward or alongside the body.
Relax shoulders and round upper back.
Breathe deeply and hold for the desired duration.
To release, walk hands back and rise up.

6 Effective Yoga Poses for lower back pain. Setu Bandhasana also known as Bridge pose is most important yoga pose that offer several health benefits, especially for your lower back pain.

To perform this yoga poses you must follow steps given below.

Lie on your back with knees bent and feet hip-width apart, flat on the mat.
Place your arms alongside your body, palms facing down.
Press into your feet, lift your hips off the mat, and roll your shoulders under.
Keep your thighs and feet parallel.
Hold the pose for a few breaths.
To release, slowly lower your hips back down to the mat.

4. Supine Twist (Supta Matsyendrasana)

Supta Matsyendrasana, also known as Supine Twist, offers several benefits for lower back pain relief.

To perform this pose you must follow some steps carefully given below.

Lie on your back with legs extended.
Bend your right knee and cross it over the left leg, placing the foot on the mat.
Extend both arms out to the sides in a T shape.
Gently lower your right knee towards the left side of your body, keeping your shoulders grounded.
Turn your head to the right, gazing in that direction.
Hold the pose for several breaths.
Repeat on the other side.

5. Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose better known as Salamba Bhujangasana is one of the most effective yoga pose that help to release tensions in the lower back.

To perform this yoga poses you must follow steps given below.

Lie on your stomach with your legs extended and tops of the feet pressing into the mat.
Place your hands next to your shoulders, fingers pointing forward.
Inhale, press into your hands, and lift your chest off the mat, keeping your pelvis grounded.
Roll your shoulders back and down, extending through the crown of your head.
Hold the pose for a few breaths, maintaining a gentle back bend.
Exhale, slowly release down to the mat, and rest.

6. Legs Up the Wall Pose (Viparita Karani)

It is also one of the most important yoga pose if you are having tensions in lower back you must follow this restorative yoga pose as it helps to relieve lower back pain and promote relaxation.

To perform this yoga poses you must follow steps given below.

Sit sideways with your right side against a wall.
Lie down on your back and swing your legs up along the wall, forming an L shape.
Relax your arms by your sides.
Close your eyes and breathe deeply.
Stay in the pose for the desired duration.
To release, gently slide your legs down the wall and roll onto your side.

Remember to follow these poses with mindfulness, by paying attention and avoiding any movements or positions that causes pain or discomfort. If you have any concerns or any health complications, you must always consult to the doctor or healthcare professionals.

Image credit:https://www.freepik.com/

Valuable References: https://www.wikipedia.org/

Healthy Indian diet plan for weight loss that really works!

February 24, 2024May 5, 2023 by The Daily Health

Indian diet plan for weight loss. In the last article we had talked about the best 5 exercises that really works in your weight loss efforts, but an effective weight loss effort must include proper diet plan. So here, in this latest blog we are going to explore a Healthy Indian diet plan for weight loss that really works!

Before we start to Healthy Indian diet plan for weight loss, It is important to discuss what is a healthy diet?

What is a Healthy Diet?

A healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrients such as protein, minerals, and vitamins to the human body.

Healthy Indian diet plan for weight loss that really works, must include a variety of foods from different food groups, such as whole grains, vegetables, fruits, legumes, nuts, seeds, and lean protein. If you are eagerly waiting for a weight loss diet plan you must look ahead in this blog.

Healthy Indian diet Plan for Weight Loss

Here is an example of one day meal plan:

Breakfast:

1 cup cooked oats with 1/2 cup low-fat milk or almond milk
1 small banana
1 boiled egg or 2 egg whites

Mid-morning snack:

1 small apple
1 handful of almonds

Lunch:

1 cup cooked brown rice
1/2 cup cooked dal (lentils) or vegetable curry
1 small salad with cucumber, tomatoes, and lettuce
1 cup low-fat yogurt
Afternoon snack:
- 1 cup mixed fruit salad
Dinner:
1. 1 cup cooked quinoa or millet
2. 1/2 cup grilled or roasted chicken breast or fish
3. 1 cup mixed vegetables stir-fried with 1 tsp olive oil
4. 1 cup low-fat yogurt

Conclusion: Remember to drink plenty of water throughout the day, at least 8-10 glasses. Avoid sugary drinks, fried foods, processed snacks, and high-fat meats. Instead, opt for grilled, baked, or roasted lean proteins, and use spices and herbs to add flavor to your meals. Also, aim for regular physical activity, such as brisk walking, jogging, or cycling, for at least 30 minutes a day to support your weight loss goals.