Simple Yoga Poses

Sometime we hear our friends said that "I'm not flexible enough to do yoga", but that is no excuse. Everyone had to be a beginner at some point, even the yoga instructors were beginners when they started. It all depends on the individual. If you want to do yoga, just do it. If you don't want to do yoga, then don't do it. People are eager to learn yoga due to their huge benefits and I myself am very interested in doing yoga. I am also a beginner so you are not alone. I am very stiff so it's going to be a bit hard at first but ones we practice it everyday, it's going to get easier. Baby steps to train our body and mind for the better. You know what they say "Good things come to those who work hard and never give up".

YOGA POSES FOR BEGINNER

1) Mountain Pose

  

         Mountain Pose is the base for all standing poses; it gives you a sense of how to ground in to your feet and feel the earth below you. Mountain pose may seem like “simply standing,” but there is a ton going on.

2) Downward Facing Dog

           

         Downward Dog is used in most yoga practices and it stretches and strengthens the entire body.

3) Plank

           
          Plank teaches us how to balance on our hands while using the entire body to support us. It is a great way to strengthen the abdominals, and learn to use the breath to help us stay in a challenging pose.

4) Triangle

            

            Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs and tone the entire body.

5) Tree

          Tree is an awesome standing balance for beginners to work on to gain focus and clarity, and learn to breathe while standing and keeping the body balanced on one foot.

6) Warrior 1

           Warrior poses are essential for building strength and stamina in a yoga practice. They give us confidence and stretch the hips and thighs while building strength in the entire lower body and core. Warrior 1 is a gentle backbend; and a great pose for stretching open the front body while strengthening the legs, hips, buttocks, core and upper body.

7) Warrior 2

         

         Warrior 2 is an external hip opener and opens up the inner thighs and groin. It’s a good starting point for many side postures including triangle, extended angle and half moon balance.

8) Seated Forward Bend

           It’s important to incorporate a forward bend in yoga practice to stretch the hamstrings, lower and upper back and sides. Seated forward bend is the perfect fold for everyone to start to open up the body and learn to breathe through uncomfortable positions. If you feel any sharp pain, you need to back off; but if you feel the tension when you fold forward and you can continue to breathe, you will slowly start to loosen up and let go.

9) Bridge Pose

            A counter pose to a forward bend is a back bend. Bridge is a good beginner’s back bend that stretches the front body and strengthens the back body.

10) Child's Pose

              Every one needs a good resting pose and Child’s pose is an awesome one not just for beginners but for yoga practitioners of all levels. It’s good to learn child’s pose to use when you’re fatigued in Down Dog, before bed at night to work out the kinks, or anytime you need a mental break and stress/tension relief.

*Learn how to do it the right way (The 10 Most Important Yoga Poses for Beginners)

YOGA POSES FOR FLEXIBILITY

1) Standing Forward Fold 

          This pose stretches your lower back and your hamstrings. I recommend doing this pose at the beginning of most yoga practices for a minimum of 30 seconds and a maximum of three minutes. Be careful not to come back to standing too quickly since you may get dizzy. Rise up slowly with a strong core.

2) Standing forward fold with shoulder opener

    

            

           Here we add a shoulder stretch to your forward fold. You’ll receive all the same benefits as the forward fold along with more flexible shoulders.

3) Downward dog

         Downward dog strengthens your shoulders and arms while stretching your hamstrings, calves, and achilles tendons. From wrists to hips and hips to heels, create one line as straight as you can make it. Beginners, bend your knees slightly in order to lengthen the spine. 

4) Crescent pose

           This is a great pose because it strengthens and stretches at the same time. You strengthen the front leg while stretching the hip flexor of the back leg. Crescent pose is sometimes referred to as a high lunge. Crescent pose also improves balance and your ability to focus by steadying your gaze on one unmoving point.

5) Pyramid pose

            This pose will stretch your hamstrings and lower back. It will strengthen your quadriceps, feet, and shin muscles.

6)  Child’s pose

           
     Considered a resting pose, this yoga pose stretches your shoulders, lower back, quads, ankles, the tops of the feet, and shins. Hold this pose up to two minutes to gently open the groin, thighs, and hips.

7) Easy pose 

          Here we open the hip and stretch the glutes, knees, and ankles. If you lean forward, you’ll also stretch the lower-middle back.

8) Butterfly 

          This one stretches your inner thighs, adductors, and groin. It’s one of the tightest places in the body, and that means it needs some tender loving care.

9) Spinal twist

           
        Spinal twists are a wonderful way to increase your lateral flexibility. This pose stretches the spine, neck, and the shoulders. Don’t ever push too hard since pain is never the goal in yoga. If your back does crack and there is no pain, don’t be alarmed. It’s usually safe, and actually healthy, for your spine to realign itself.

*Learn how to do it the right way (9 Yoga Stretches to Increase Flexibility)

Yoga is many things but causing injury is not one of them. So if feel any pain while doing yoga, go see a doctor and seek advice because some people can't to certain yoga poses due to some health problems. As a beginner, you may not be flexible enough for the hard yoga poses. So start with the simple ones (Beginner stage). After your body becomes more flexible, you can try the harder yoga poses.You don't have to force your body to do it like the pictures. There are stages for your to become flexible. Do it regularly to get result faster but remember to not push yourself too hard because you might get injured. Have fun doing yoga and experience the magical changes to your body that yoga offers.

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊

Magic Of Yoga

INTRODUCTION

Yoga is a philosophy which first developed in India, in which physical exercises and meditation are believed to help people become calmer and united in spirit with God.

There are many definitions of yoga. In Sanskrit, the word yoga comes from the root yuj which means "union", "connection" or "combined". Yoga is used to signify any form of connection. Yoga is both a state of connection and a body of techniques that allow us to connect to anything.

Conscious connection to something that allows us to feel and experience that certain thing, person, or experience. The experience of connection is a state of yoga, a joyful and blissful, fulfilling experience.

The secret of yoga is "Awareness".

According to the modern day dictionary, the definition of yoga is a type of exercise in which you move your body into various positions in order to become more fit or flexible, improve your breathing and to relax your mind.

BENEFITS

1) All-Round Fitness - With the fitness package that yoga offers which are postures, pranayama (breathing techniques) and meditation, it helps to Improve health, gives mental strength, Improves physical strength, protection from injury and detoxifies the body.

2) Weight Loss - Surya Namaskar (Sun Salutations) and Kapalbhatipranayama (Skull Shining Breathing Technique) help losing weight with yoga. Moreover, with regular practice of yoga, we tend to become more sensitive to the kind of food our body asks for and the time we eat.

3) Stress Relief - A few minutes of yoga during the day can be a great way to get rid of stress that accumulates daily in both the body and mind. Yoga postures, pranayama and meditation are effective techniques to release stress. 

4) Living With Greater Awareness - The mind is constantly involved in activity which is swinging from the past to the future but never staying in the present. By simply being aware of this tendency of the mind, we can actually save ourselves from getting stressed or worked up and relax the mind. Yoga and pranayama help create that awareness and bring the mind back to the present moment, where it can stay happy and focused.

5) Increase Energy -  A few minutes of yoga everyday provides the much needed fill up that boosts our energy and keeps us fresh. A 10 minute online guided meditation is all you need to charge up your batteries in the middle of a hectic day. 

6) Better Flexibility and Posture - Yoga must become part of your daily routine to get a body that is strong, supple and flexible. Regular yoga practice, stretches and tones the body muscles will also makes them strong. It also helps improve your body posture when you stand, sit, sleep or walk. This would help relieve body pain due to incorrect body posture.

7) Improve Intuition - Yoga and meditation have the power to improve your intuitive ability so that you spontaneously realize what needs to be done, when and how in order to yield positive results.

You can read more in details from the links below ↓

References:

Definitions of Yoga

Benefits of Yoga in Daily Life

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊

Body Detox

INTRODUCTION

What is detox? The meaning of Detox is abstain from or rid the body of toxic or unhealthy substances. The main purpose of detox diet is to help the body rid itself of toxins. The human body has many natural detox pathways via the liver, urine, sweat and faeces. While it is a complex process, the liver neutralizes toxic substances, and then releases them from the body.

As toxic stress increases, our systems are unable to compete and instead of being flushed out of our system, the toxins end up lodged within our internal organs, skin, body cells, and unwanted fat. This could result in symptoms including stress and fatigue, mild to severe headaches, pains and aches, coughs, congestion, and intestinal complications, all of which are on the increase.

Toxins disrupt normal metabolic functioning within the body, which, eventually, could lead to conditions such as fibromyalgia, asthma, chronic fatigue, infertility, inflammatory disease, neurological disorders, obesity, and cancer and cardiovascular disease, allergies, arthritis, and a number of skin problems which can considered to be toxicity-related diseases.

This is why we need to detox our body in order to secrete these excessive toxins out of our body. Detox diets come in many forms, although most involve some sort of fast (water, juice or broth), and are followed by a period of clean eating. Some include smoothies, supplements, herbs, teas, enemas, and other methods of promoting detoxification. As long as it fulfil its purposes then just detox any way you like.

BENEFITS

1) Cardiovascular System - Lowering blood pressure levels - Reduce blood fat levels - Improved liver organ function.

2) Improve Digestive Functions - Reduced fluid retention, bloatedness and discomfort - Improved intestinal health and well being - Reduced cravings along with healthier bodyweight.

3) Increase Vitality - Increased feelings of vitality - Improved overall flexibility - Assist with natural migraine relief.

4) Balance Hormone - Maintain a healthy libido and improve fertility - Less PMS, menstrual cramps and an easier menopause - Assist with hormonal symptoms (e.g. adrenal fatigue treatment).

5) Improve Immunity - Educed hypersensitive reactions - Inhibits inflammation related ailments - Promotes better balanced nutrition.

6) Improve State of Mind - Improve your sleeping patterns - Improved mental clarity and memory - Give yourself that sense of inner peace and calmness.

7) Skin and Anti-ageing - Clears the skin - Helps reduce bad body odour - Avoid premature ageing.

You can read more in details from the links below ↓

References:

7 Incredible Health Benefits of Detoxing Your Body

Benefits of Detox

To live a healthy life, body detox are very important and helpful. There are lots of detox foods (e.g. Lemon, Orange, Lime, Ginger, Green Tea, Broccoli Sprouts etc.). Just try them and decide for yourself which one is the best for you. 

Recommended:

Dr. Tobias Colon: 14 Day Quick Cleanse to Support Detox, Weight Loss & Increased Energy Levels

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊.

Plank Exercise

INTRODUCTION

When you look at plank exercise, you will think "Hey that looks easy.. Is that even an exercise?"  Well think again my friend. Looks can be deceiving. Plank is anything but easy. The main purpose of plank exercise is to strengthen our core muscles. Well now, what is this so called core muscle?

The core muscles are a series of muscles in the midsection and are used in most forms of movement. Though they aren’t housed in our arms or legs, the core muscles can help transfer force from one limb to another or being used in addition to muscles in our arms or legs to increase their effectiveness.

They are also great for helping other muscles in our midsection such as our abdominal muscles. The abdominal muscles are important for supporting our back and spinal column and it aids in preventing injuries. However, for them to be most functional and effective, we need to spend a lot of time developing our core muscles.

Plank exercise is one of the answer to strengthen the core muscles and it also have additional good point for us to stay healthy and happy. Lets find out more.

BENEFITS

1) A Toned Belly - Planking will help build our deep inner core muscles that lay the groundwork for that six-pack look. As our abdominal muscles become stronger, our mid-section will tighten.

2) Reduce Back Pain - Planks work for back pain because they strengthen our core, which has the pleasant “side effect” of reducing back pain. They also strengthen our back muscles, especially those in our upper back. According to the American Council on Exercise (ACE).

3) Flexibility - While building strength, planks also increase flexibility in our posterior muscle groups. The muscles around our shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will our hamstrings and even the arches of our feet and our toes.

4) Improve Our Mood - Virtually every exercise has the potential to give us a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for our spirit.

5) Improve Our Balance and Posture - To do a plank correctly, we must engage our abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. In addition, planks work all the muscles we need to maintain proper posture, like our back, chest, shoulders, abs, and neck. If we do planks regularly, we’ll find that we’re able to sit or stand up straighter with ease.

6) May Enjoy Increased Metabolism and Fat Burn - While doing a quick plank or two, won’t burn as much fat as cardiovascular exercises. It is a more efficient way of burning fat. When we engage in strength training, our metabolic rate increases even after we’ve stopped exercising. Something that doesn’t happen with cardiovascular activity. 

HOW TO DO PLANK CORRECTLY

1) Get into a press up position. Bend your elbows and rest your weight on your forearms.

2) Your body should form a straight line from shoulders to ankles. Make sure your hips, head and shoulders don’t drop.

3) Engage your core by pulling your belly into your spine.

4) Hold this position for 15 to 60 seconds depending on what you are able for. Remember, it’s better to maintain proper form for a shorter period of time than to hold improper form for a long time. Eventually, you can work up to holding for longer periods.

5) Rest for approximately one minute and repeat three to five more times.

You can read more in details from the links below ↓

References:

5 Benefits of Doing Plank Exercise

10 Things That Happen When Doing Plank Every Day

7 Amazing Things That Will Happen When You DoPlank Every Day

Who would have thought that doing one simple exercise can leave a big impact to our body. Planking is hard at first but we can start to feel the difference when our core muscles are strengthen. We'll be able to do it longer. Why not try this 30 day challenge as a start and if it's too easy, try the other one.

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊.

Oatmeal

INTRODUCTION

All oats start off as oat groats ~ the whole, unbroken grains. Before being processed into any other variety of oat, groats are usually roasted at a very low temperature. This not only gives the oats their nice toasty flavor, but the heat also inactivates the enzyme that causes oats to go rancid, making them more shelf-stable.

The difference between steel-cut, rolled, and instant oats is simply how much the oat groat has been processed. This also results in each variety having a distinct texture and varying cook times.

Steel-cut Oats - Also referred to as Irish or Scottish oats, this type of oatmeal is processed by chopping the whole oat groat into several pieces, rather than rolled. Steel-cut oats look almost like rice that's been cut into pieces. This variety takes the longest to cook, and has a toothsome, chewy texture that retains much of its shape even after cooking.

Rolled Oats - Also called old-fashioned or whole oats, rolled oats look like flat, irregularly round, slightly textured discs. When processed, the whole grains of oats are first steamed to make them soft and pliable, then pressed to flatten them. Rolled oats cook faster than steel-cut oats, absorb more liquid, and hold their shape relatively well during cooking.

Instant Oats - Also referred to as quick oats, instant oats are the most processed of the three oat varieties. They are pre-cooked, dried, and then rolled and pressed slightly thinner than rolled oats. They cook more quickly than steel-cut or rolled oats, but retain less of their texture, and often cook up mushy.

Even though these 3 types of oats have undergone a different level of processing, resulting in different textures and cooking time. There are still one thing in common they all share which is the nutritional value. Steel-cut, rolled, and instant oats all have the same nutritional profile since they're all made from whole oat groats.

People keep saying that "Eating oatmeal for breakfast is a good way to start the day". Why is that? What makes oatmeal so special? Lets uncover the secrets of oatmeal and satisfy our curiosity. 

BENEFITS

1) Prevents Cardiovascular Diseases

2) Prevents Constipation

3) Controls Blood Sugar Levels

4) Reduces Cancer Risk

5) Reduces Hypertension

6) Rich Source of Magnesium

7) Supports Weight Loss

8) Enhances Immune Response to Disease

9) Protects Skin

You can read more in details from the links below ↓

References:

What's the Difference Between Steel-Cut, Rolled, and Instant Oats?

9 Amazing Benefits of Oats

Now we know why oatmeal is so special. Well what are we waiting for? Lets eat some oatmeal. I usually just use instant oat to make oatmeal everyday for breakfast. (Just mix and heat on a stove the instant oat + skim milk + little brown sugar = oatmeal) it just took 2 minutes to cook it. Very simple and very delicious. But if that is not your bowl of oatmeal, then just mix it up a little. Make something creative and to your own liking. With the oat as the key ingredient, we can make so many tasty things. Lets change our life to a healthy life with eating oat everyday. Start feeling the difference after that. Have fun eating healthy 😉.

Recommended:

Quaker Instant Oatmeal Original, 12 Packets per Box (Pack of 4) 

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊.