Why you should drink more water!!!!



                                                                           (credits:stylehaus.com)



We all know that water is the basic component of our body and it performs several functions including transportation of nutrients, removal of waste, etc. If taken in adequate amount daily, it can make your body feel wonderful and yes it comes with an added benefits of having zero fat and calorie content. Many problems like constipation, poor digestion and gastric problems just needs proper hydration and can be cured without any medication(unless in severe cases). All these things are not new, but still benefits of drinking water are underestimated.

We all have heard that one should drink at least 8 glasses of water daily. Follow this and I am sure you will experience so many benefits. Here are some top class benefits of drinking water:

1.   It keeps you looking young: Whether you want shining hair or glowy skin or a healthier body, go for increasing the water intake. It cleanses your body internally imparting you clean and clear skin. It is the best beauty elixir.

2.   Helps in weight reduction: Planning for weight reduction??? Include more water and aid yourself in reaching this aim faster.  Water is known to be a natural appetite suppressant. It reduces hunger and increses metabolism.

3.   Reduces fatigue and increses concentration: As our brain is mainly water, it help brain to contrates and releive stress and fatigue.

4.   A natural remedy for headache: Often the reason for headache/migrane is dehydration. So whenever you feel aching head go for drinking plenty of water.

5.   Improves digestion & inhibits constipation: Drinking sufficient water boosts your metabolism and helps the body properly break down food. This helps your digestive system work well and promotes regular bowel movements. Warm water, in particular, is good for digestive health.

6.   Works as mood enhancer: Poper body fucntioning aids to your mood also and make you feel cheerful.

Yoga Asanas for beauty

From trying various face/body packs to sitting hours at parlour, you might have done everything for your beautiful hairs and flawless skin. This can temporarily make you look better but the basic reason for body flaws remained unresolved. We often tend to ignore the basic reasons for skin related problems like acne and blemishes and try to scoop out the symptoms without treating the root cause.

             In our previous articles we have discussed various YOGA poses to maintain the body shape, along with body toning yoga poses, there are certain poses that can credibly add glow to your body and give a naturally beautiful skin and hairs. But before going to that section we need to understand the reason for dull and non-attractive skin/hairs. The major reasons for unhealthy skin/hairs could be:

1. stress condition,
2. medication,
3. poor blood circulation,
4. poor body cleansing process,
5. unhealthy food habits etc.

Stress factor and medication are the conditions where you may need the help of doctor or counsellor to improve the situation. In case, the reason be poor blood circulation or poor body cleansing process, one can really get benefited by YOGA. These magical yoga forms can help to increase the blood circulation and activates the necessary hormones/glands for smooth body functioning.

1. Halasana: Credibly increases the blood circulation, improves flexibility of spine and add to the youthfulness. Practise slowly and step by step to avoid any kind of injury.

   

   Halasana( credits:yoga-for-beginners-a-practical-guide.com)

2. Sarvangasana : This posture enhances the blood circulation improves functioning of thyroid gland and fosters the blood circulation towards head thus giving you healthy and glowing hairs.
   

   

   Sarvangasana(credits: womenfitness.net)

   

3.    Uttanasana : In this pose your head is below your heart area and thus blood gushes to your head instead of head, giving your cell rejuvenating effect and ample supply of oxygen. Practising this pose daily will help you in gaining glowing and blemish free skin. Persons suffering from hair can also get benefited from this pose.




Uttanasana(credits: shutterstock)

 

4. Sirsasna: This complete headstand pose makes your blood flow direct to the head, providing enough oxygen and energising blood cells.

Sirsasana(credits: elephantjournal.com)

5.    Surya Namaskar: A complete series of asanas that gives toning, streching and relaxation to the body.

Surya Namaskar (credits: stylecraze.com)

6.  Varun Mudra: Yoga mudras are postures or gestures of fingers and hands which involve putting fingers and hands in particular positions as recommended by the ancient Vedas. This Mudra balances water content in the body and makes skin sofer and glowy. Practising this also reduces the dryness of the skin. Moreover, it helps in curing constipation and eleminates malfunctioning of kidneys.

Varun Mudra (credits: b4tea.blogspot.in)

Famous quotes about yoga

There are several instances where YOGA & MEDITATION is adored in history of world; from Bhagavad Geeta to Lord Buddha and from OSHO to Patanjali.



Some of the Famous Quotes about YOGA & MEDITATION said by world known intellectuals:

EAT to beat stress

If you are feeling stressed, take a break, what you eat may help you de stress.

Some food contains fabulous vitamins/nutrients that readily helps in calming down nerves & lower the anxiety & stress level:

Avocado: These are very rich in potassium and vitamin B. vitamin B keeps our nervous healthy and potassium lowers the blood pressure & helps in controlling anxiety & stress. So next time when you feel stressed, go for avocado blended with ripe banana & milk. Freeze this mixture and the drink to chill out your nerves.

AVOCADO (Picture credit womenshealthmag.com)

Asparagus: Stress has been related to lower level of folic acid in body & a vegetable which can quickly replenish this need is Asparagus. This vegetable stabilizes mood & help u distress.

Asparagus (Picture credits: yummyinspiration.com)

Almonds & nuts:  vitamins B2, B& E & magnesium & zinc which strengthens the immune system during stress period. These vitamins fights with free radicals associated with stress.

 Picture credits healthmeup.com

Blueberries: These are packed with antioxidants & vitamin C which are known to immediately reduce the anxiety level and soothe out the nervous system.

  Blueberries (picture credits-dailykos.com)

Spinach, broccoli & other green leafy veggies: packed with lots of vitamins, protein and contains high iron content which reduces stress and promotes the feeling of happiness. These are also high in magnesium content, a mineral that helps lowering the stress level & even depression.

(Picture credits: alive.com)

Milk & yoghurt: Dairy products are rich in calcium & vitamin B content which are essential for sound nervous health. They also contain mood enhancers like tryptophan.

Dried apricots: Rich in stress busters minerals like magnesium & vitamin C.

Dried Apricots (picture credits: anuts.com)

Keep reading, eat healthy and be beautiful!!!!!!!!!!!!!!!!

What to eat before, during and after workout?

Healthy body demands proper workout with planned diet. Sometimes we forget the importance of eating habit, but the fact is that, your diet should support your motive for workout. Here is a quick guide for what to eat for fitness:

Plan your Diet:

It is a common misconception that if you aims at losing weight then you should cut out your meal too. But the thing is, rather than cutting meals one should focus on type of food to be taken. Never neglect the needs of stomach and eat healthy food, rich in protein and vitamins. Let’s take a look for food to eat for healthy body during workout period:

Revive your meals:

1.       Drink lots of water:

During workout we lose water through perspiration and sweating which needs to be refilled. Make it a rule to drink at least 2 glass of water one hour before and one hour after workout. Don’t take more than 2-3 sips of water during workout.

2.       Never cut protein supplement:

Protein is an essential nutrient which is building block of body tissues and is used during various biological processes. Muscles are storage form of protein and account nearly 45% of total body pool. So in case you are going for vigorous workout, be ready to add extra supplement of protein to your body.

Egg, fish, green leafy veggies and dairy products are the rich sources that can provide you ample amount of protein.

3.       Include fibre:

Fibres are very important as they improve digestive system and helps body to absorb nutrients efficiently. They will help you feel fuller for longer and hence reduce our craving for eating. Oat/barley, fruits like apple and banana (you can avoid banana for weight reduction), root veggies like carrot & bran are easily available sources of fibre. But, be sure to increase fibre intake gradually. Also drink plenty of fluid to prevent bloating/cramps.

So make it a rule to take fibre rich fruits one hour after workout.

4.       Big no to junk food:

Junk foods are high in calorie count and merely contain any nutritional value. Junk food has effectively contributed to the obesity epidemic. Replace these types of food with fruits and vegetables.

Post workout eating:

Many people feel very hungry after workout but don’t think that you can eat anything because you are losing extra calories at gym. Prefer smoothies and fruits in place of any kind of heavy stuff. Some of the quick and healthy post workout supplements are:

1.       Almond smoothie: Soak some almonds in water for 3 to 4 hours then peel off its outer skin and blend it with cold water. Now mix a little amount of sugar. Water will re hydrate your body and almonds are packed with vitamins and magnesium that balances electrolyte system of body.

2.       Banana shake: The banana offers 9 grams of fiber and 1 gram of protein, while the milk contains no fiber and 8 grams of protein. In all a good supplement.



Banana shake (photo credit HandmadePictures/iStock/Getty Images)



3.       Banana & pea nut butter smoothie: Blend 1 cup of sliced banana with 2 big spoons of peanut smoothie and sip it for instant energy refill and glycogen supply after workout.

       4.       Grape-berry smotthie: Blend handful of grapes with milk including almonds and cashew. This will replenish vitamins and pack you with lots of protein. You can replace milk with yoghurt also.

 Grape smotthie(photo credit smoothieweb.com)

5.       Sprouted cereal mix: Soak green gram(moong) & gram seeds in water overnight (or until these show sprouts), add chopped tomato and lime juice to add up the taste. This is the best protein supplement and most importantly very low in calories. It contains enough fibre too.



Sprouted green gram & gram seeds



6.       Dry fruits: Eat 20-30grams of dry fruits every day after workout.

WEIGHT LOSS THROUGH YOGA

Recently we have discussed various benefits of yoga ASANAS and yoga PRANAYAMA. YOGA practice can actually address several types of human affliction and can nullify the effects of harm cause to body due to stress and other human practices like unhealthy diet causing obesity, smoking, drinking etc. in this post we will discuss about various YOGA ASANAS that would be beneficial in case of OBESITY.

Obesity & YOGA:

Modern & busy life style, unhealthy diet plans, non-physical work culture and unawareness are the major reason why our generation is suffering from obesity. Obesity is a complex disorder in which there is excessive accumulation of fat in body. This not only ruins your physical appearance but also make you prone to many health problems like high blood pressure, heart diseases, diabetes etc.

The important thing is that if you are concerned, you can get over this problem. With changes in dietary plans, including physical workout/YOGA and leaving stress can help you effectively.

YOGA is getting more popular these days which also to helps people with excessive fat. There are some ASANAS and PRANAYAMA practices that effectively deal with weight loss. The main goodness of opting YOGA for this problem is that it also makes you meditate, that means you relives your stress too. Stress is also a reason for obesity in many persons. So, if yoga is practised persistently and correctly you can win over this situation for sure.

Here are some YOGA practices that will benefit you:

YOGA ASANAs:

There are various ASANAS that burns body fat and improve body flexibility. Here is the list of some of them. Try to practise two three ASANAS at first. Practise them persistently and then slowly introduce more ASANAS.

1.       Nauka Chalan (Boat pose): For this, lie down with support of spine in comfortable position. Spread your legs straight in front of you. Your legs need to be joined to each other. Do not bend your knees. Raise your hands to shoulder level. Now raise your legs to 45 degree. Along with this, raise upper part of the body and hold. Hold this posture as long as you can hold with comfort. This pose strengthens and tones the muscles of back and abs. It is a great work out to reduce both upper and lower belly fat.


Boat Pose(credits: yogamagazine.com)

2. Utthita Trikonasana (Triangle pose): Stand straight and separate your feet comfortably wide apart.  Now turn your right leg, along with thighs, feet and knees, out about 90 degree. degrees. Turn left leg 15 degrees in. Now raise your hands to shoulder level. Make sure that your back and hip are in the same plane. Inhale and stretch your body. On exhalation bend down and place your hand on right shin or grip your calf (if comfortable), as far down as you can. In this pose your spine should be straight. Raise your left arm toward the ceiling and look at your palm.

This YOGA tones your legs and back.

Triangle Pose(credits: forwallpaper.com)

3. Chakra pada asana: Lie down on your back with legs stretched out and toes pointing outwards. put your hand beneath your hips. Now raise your one leg upto 30 degree from the ground and make 10 clock wise and 10 anti clock wise rotations. Repeat the same with other leg and then with both legs simultaneously. 

This practices tones thighs and lower belly. 

4.  Sarpasana (snake Pose): lie down on your stomach with streght legs, feet together, chin touching ground and toe poiting outwards. Interlock hands and place them on top of hips. Inhale deeply and hold your breath. Now raise your chest as up as possible along with your hands. Look forward while holding this pose for 10-20 seconds. Exhale and relax. Repeat 3-4 times.

This Yoga streches every muscle of abdomen and increases the flexibility of spine.

5.  Dhanura asana(Bow Pose): Fold both the legs at the knees and keep them 6 to 8 inches apart from each other. Bring the heels close to your hip. Hold both the legs firmly near the ankles (grab the right ankle with right hand and the left ankle with the left hand). Breath & pull the legs upward with the hands, allow the body to be stretched in a curve, push the neck backwards. Now try to raise the thighs up from ground along with shoulders and chest. Push the neck backwards as much as possible.

Via myyogaon.tumblr.com

PRANAYAMA for weight loss:

Along with YOGA ASANAs there are Various PRANAYAMA too that helps in weight management. Her is a quick guide:

1. Kapalabhati Pranayama
2. Ujjai Pranayama
3. Bhastrika Pranayama
4. Agnisar Kriya             

These Pranayama works effectively on weight loss issue. These are also very beneficial in case over weight is due to Thyroid problem. It helps in reducing stress and introduces positive mind frame.
Details about each of the above PRANAYAMA can be found on below mentioned link:

http://yogapowerforyou.blogspot.in/2014/05/yoga-benefits-and-techniques.html
http://yogapowerforyou.blogspot.in/2014/05/basic-yoga-pranayama.html

FORMS OF PRANAYAMA

There are several forms of PRANAYAMA, which includes following:

1.       Ujjayi Pranayama

2.       Nadi Sodhan Pranayama

3.       Shitali Pranayama

4.       Anuloma Pranayama

5.       Viloma Pranayama

6.       Kapalbhati Pranayama

7.       Digra Pranayama

8.       Bhastrika Pranayama

9.       Bhramri Pranayama

10.   Bhaya Pranayama

11.   Agnisar Kriya

UJJAYI PRANAYAMA:

This Pranayama involve making sound of oceanic waves.

To perform this Pranayama, sit comfortable in cross legs position. Now inhale and exhale deeply through your mouth. Restrict your throat as if it is choking and keep inhaling/exhaling in the same manner. This will produce sound that seems similar to the sound of ocean waves.

Practice this for a few times and then do this with nose, closing your mouth.

This can be done 8-10 times at initial stage.

Benefits of UJJAYI PRANAYAMA:

Practicing this Pranayama increases body temperature, the vibrations caused by the sound helps your mind to calm down and relax. This Pranayama activates and energizes the body and improves the control over the senses. This pranayama stimulates the proper functioning of Thyroid gland also. 

It has also shown positive effects on curing respiratory and lungs related problems like asthma and tuberculosis.

NADI SODHAN PRANAYAMA:

This yoga involves breathing through alternate nostril. To perform this yoga, sit down in cross legged position. Now follow these steps:

·         By the thumb of your right hand close your right nostril and inhale deeply through left nostril and exhale through right nostril, closing the left one.

·         Now close your left nostril and inhale through right one and then exhale through left nostril closing right one.

This can be done 10-12 times.

This is the basic practice. This PRANAYAMA can be done in various other ways by controlling the ration of air inhaled and exhaled. But it is advised to go that deeply under supervision.

via pinterest

Benefits of NADI SODHNA PRANAYAMA:

This PRANAYAMA effectively lowers heart rate, stress level and anxiety. Helps in purification of two nadis – inghla and pinghla and eases the flow of PRANA (breath) throughout the body.

 It also lowers body temperature and develops better coordination between the two hemispheres of mind.

SHITALI PRANYAMA:

The word SHITALI means cool. This Pranayama effectively cools down the body temperature. Steps to perform this Pranayama:

·         Sit Comfortable in cross legged position.

·         Close your eyes and open your mouth. Place your tongue on lower lip and roll it. Now inhale deeply through mouth.

·         Hold your breath as long as possible but with ease.

·         Now close your mouth and exhale through nose.

vai interest

Practice this initially for 2-4 times then gradually it can be increased to 10 times a day.

Benefits of SHITALI PRANAYAMA:

This Pranayama lowers body temperature and cures hypertension. Through this Pranayam one can also get relief in case of acidity and other ingestion problems. This practice also improves health of eyes and skin.

NOTE: This Pranayama should not be practiced by people with low blood pressure and heavy cold. Also this practice should be avoided during winter season.

Rest Forms will be discussed in our next post...Till then KEEP READING !!!!