10 popular yoga forms Every Beginner Should Know

10 popular yoga forms Every Beginner Should Know

10 Popular Types of Yoga Every Beginner Should Know

A few days back, we celebrated International Yoga Day. Yoga is practiced in every part of the world these days. Because of its multiple health benefits, yoga poses are becoming popular among youngsters.

Yoga includes many poses involving the movements of hand, legs, shoulders and other body parts. Do you know the most popular types of yoga? If you beginner, it is necessary to gain some information about the types of yoga. In this article, we will discuss popular types of yoga for beginners in detail.

  1. Iyengar Yoga

This is one of the best yoga poses for beginners. Iyenger yoga includes holding of breath and straight posture for a long time. It boosts the flexibility, mobility, and strength of muscles, joints and other parts of the body. Take proper foods while having yoga which you can order through Big Basket Coupons online.

Further, this yoga helps in curing wounds, injuries, and joint pain. It is done mostly on blankets, blocks, and traps.

  1. Yin Yoga

If you can remain in one position for a minute or two, this is the good yoga pose for you. By doing Yin yoga regularly, the muscles and joints become more elastic.

There are many other benefits of doing this type of yoga. It increases blood supply throughout the body. Besides that, it helps to sharpen the minds and make better your posture.

  1. Anusara Yoga

The next on the list of popular types of yoga for beginners is Anusara Yoga. It mainly includes alignment. This yoga strengthens the heart and improves brain functions as well.

In addition to that, you will get mental relaxation and peace by doing this yoga regularly. To do this yoga, you should find an open space like a beach or park.

  1. Hatha Yoga

Hatha Yoga will make you feel energetic for the full day. It involves the poses wherein you have to hold your breath for a long time. This yoga helps the beginners to master the other poses of yoga.

Further, this yoga improves your posture and makes you feel relaxed at the end of the day. It also boosts mental focus.

  1. Vinyasa Yoga

This is a bit difficult yoga but very useful for the beginners. Vinyasa Yoga includes holding your breath for a few seconds. It has athletic postures and linked with your heart beats.

This yoga helps to gain a slim and attractive figure. None of the poses are for a long time. It is one of the best yoga poses for beginners.

  1. Hot Yoga

As the name suggests, Hot Yoga results in a lot of sweating. It is generally performed in the studio with more humidity. There are 2 breathing exercises in this yoga.

Since this yoga results in more sweating, you can lose many calories from the body. This yoga will keep you energetic and active for the full day.

  1. Jivamukti Yoga

This is one of the most popular types of yoga for beginners. This yoga was discovered by Sharon Ganon and David Life in the year 1984.

It is connected with pranayama, chanting, and meditation. Jivamukti Yoga improves the levels of concentration. It also helps in improving mental focus.

  1. Ashtanga Yoga

The next on the list is Ashtanga Yoga. It includes standing and floor postures. There are 6 postures in Ashtanga Yoga. It has a series of yoga postures wherein you have to gain mastery in one posture and then jump to another.

People especially beginners have to practice a lot to gain mastery in Ashtanga Yoga. It is also popular among famous personalities.

  1. Kripalu Yoga

In this yoga, you have to join your hands and take one leg on the back side. Kripalu Yoga improves mental focus and you will get relaxation in mind after doing it.

Further, it helps in removing anxiety and stress. You will gain more self-esteem and motivation through Kripalu Yoga.

  1. Kundalini Yoga

The last one on the list is Kundalini Yoga. It involves meditation, chanting and singing to make you more energetic. Apart from that, you have to do certain breathing exercises in this yoga.

After doing this yoga, you will gain a high level of energy in your body with mental relaxation as well. Moreover if you are looking for Cantonment Board Ahmedabad recruitment then it could be the best chance to try it

Conclusion

Now, you know the popular types of yoga for beginners. If you still do not practice yoga, start today itself. Yoga is the medicine to every health and mental issue.

Additionally, yoga will keep you young, energetic, beautiful and healthy for a long period of time. It is a remedy to every problem of your body.

8 Tips to Boost Your Mental Health

8 Tips to Boost Your Mental Health

8 Tips to Boost Your Mental Health

You need to understand that the key to leading a happy life is mental health and wellbeing. Statistics show that 20% of Americans undergo mental health problems every year and this amounts to a staggering 40 million adults. Mental health is important to boost the body’s ability to withstand stress, resolve problems, take right decisions, and think and act rationally. When you are emotionally healthy it will increase your productivity at work.

After you consult with your therapist, you can order supplements from Herbspro to boost emotional wellbeing. A valid Herbspro coupon will fetch you good discounts on these supplements. Harvard Health reports that while most of us get our daily dose of vitamins from meals, vitamin supplements can be beneficial for those with chronic problems.

8 Tips to Promote Mental Health:

  1. Value Yourself: The biggest boost for your mental health can come from self-appreciation. When you treat yourself with respect and compassion, and refrain from frequently criticizing yourself, you will end up feeling better. To get the happy hormones working for you, you can choose to take up new hobbies like enroll for dance lessons or join a Pilates class, learn a new language or get back to something that you enjoyed doing earlier, like sketching.
  2. Look after Yourself: Just like keeping your mind satisfied is important, keeping your body healthy is equally vital. To do this, you need to consciously follow a balanced diet comprising healthy and nutritious meals. You must keep yourself well-hydrated and exercise regularly to keep a check on anxiety, mood swings and depressions. Adequate sleep and rest will keep you rejuvenated and lift up your spirits.

Indulging in excess alcohol can be counterproductive because drinking can make you forget your worries only for the time being. When the effect wears off, you will feel worse than you did before. Similarly, knowing the dangerous side-effects of smoking and using drugs can help you stay on the right path.

  1. Keep Good Company: You need to be around positive people and those who matter to you. To continue to feel emotionally satiated, you need to proactively make plans with friends and close relatives. These people will also make sure you do not succumb to ill-habits which can bring you down even more.
  2. Relax the Mind: Meditation and yoga can help you to relax and soothe a restless mind. Not only will you feel calm after meditating, but also help you acquire a fresh perspective of things which have been bothering you or bringing you down.
  3. Break the Monotony: While leading routine lives help to boost work productivity and make us feel secure and confident, it is also important to take a break once in a while. Any change is welcome that can bring relief from a tedious schedule.
  4. Volunteer: When you take time out to do something voluntarily for someone in need of help, you will feel good about it. By doing this you not only meet new people; you also feel satisfied having brought a smile on someone else’s face.
  5. Set Small Targets: You need to set achievable goals for yourself; else, you will feel burdened by a constant pressure to excel and achieve more than what is possible. Every time you reach a small target you will experience a feeling of accomplishment that goes a long way in boosting mental health.
  6. Ask for Help: There is no shame in asking for help when you feel depressed and emotionally weak. Those who seek treatment for mental illnesses without waiting too long usually get to lead rewarding lives later on. Struggling with depression should not be taken as a flaw; looking for someone to depend on or confide in is completely natural. When you talk to someone you can often learn easy and effective ways to cope with problems which have been bothering you for a long time. Just the thought of someone listening to you can make you feel loved and supported.

If you understand that you are mentally unhappy, there is no harm in seeking help from friends or professionals. Practicing self-care techniques, valuing yourself, developing new hobbies, doing yoga or meditation, caring for others are some of the best ways to keep your mind happy. For your daily dose of health supplements which can boost both your physical and emotional wellbeing, you can get coupons from Don’tPayAll.

Can I practice Yoga during my IVF cycle?

Can I practice Yoga during my IVF cycle?

Can I practice Yoga during my IVF cycle?

Lot of women who come to yoga class ask me this question. The answer is simple. You cannot join a regular yoga class during your IVF cycle. However there are some yoga poses which you can practice. Please remember to take your doctor’s advice as the poses can have different effects for different body types and your medical history.

Before jumping into the poses let’s understand what is a test tube baby and what is IVF cycle.

How are test-tube babies formed? What is meant by IVF?

Test tube baby are the babies who were conceived outside a woman’s body by a scientific procedure known as IVF (In-Vitro fertilisation). This is a procedure in which the fertility expert, Dr Nalini Gupta, collects the eggs from the ovaries of the intended mother and fertilise them with the sperm of the intended father in IVF laboratory.

Your fertility expert will culture these fertilised eggs for 2 to 6 days in a dish which allow these eggs to divide 2 to 4 times inside a test tube. After this, the fertility expert at Select IVF India will transfer back these eggs into the uterus of the intended mother where they will develop normally. This procedure is done to establish a successful pregnancy if natural pregnancy is not possible due to some reason.

What are the steps involved to form test-tube babies?

The following are the steps through which test tube babies formed and these are:

  1. Ovarian stimulation: Your fertility expert will prescribe some fertility drugs which help in controlling the timing of when the eggs ripen and also increase your chances of producing the multiple eggs during one IVF cycle. The reason to produce multiple eggs is that some of your eggs are not fertilised after egg retrieval. Dr. Nalini Gupta monitors your ovaries using ultrasound and blood test to check the level of hormones.
  2. Egg Collection: This is a process in which your fertility expert will retrieve the eggs from your ovaries by using a hollow needle through the pelvic cavity under local anaesthesia to reduce your discomfort. After this procedure, there are some women who experience the cramping which may be continue for several weeks following the procedure.
  3. Sperm preparation: Your partner’s sperm which is obtained by ejaculation will be prepared for combining with the eggs.
  4. Egg fertilisation: This is an important process in forming the test tube baby where the sperm sample of your partner will be mixed with your eggs. After this, your fertility expert will place the sperm and eggs in the incubator and will monitor them until the healthy embryo developed.
  5. Embryo Transfer: Once the healthy embryo is formed, the embryologist at Select IVF India will pick the best embryo and transfer that embryo via a small plastic tube into your uterine cavity and will wait for the signs and symptoms of pregnancy.
  6. Pregnancy Test: After two weeks of embryo transfer you need to re-visit the clinic where your fertility expert will conduct a pregnancy test and if the results are positive then you will be handed over to local gynaecologist but in case the results are not positive then you will have to repeat the process or opt for other reproductive treatment to conceive a baby.

How much does the test tube baby procedure costs?

This is a little expensive procedure by Indian standard as most of the couples need to undergo for more than one IVF cycle, however, if you compare the cost of test-tube baby with other developed countries then it is still low. Selecct IVF India charges around USD 4,500 for one fresh cycle and embryologists in other developed countries charge between USD 12,000 to USD 15,000 for the same procedure of one fresh IVF cycle.

Yoga Poses during IVF cycle

You can practice the below mentioned poses after consulting your doctor.

Cat and Cow Pose:

Come on your all fours such that your wrists are exactly below your shoulders and your knees are in line with your hips.

Untuck your toes such that they are pointing away from your body.

Now inhale look up and bring a nice arch on your back. Xhale look down, curl your back like a cat.

Repeat this for 3-5 times. You can do 3 sets of these. You can start increasing the repitions when you practice for few weeks.

 

Balasan (Baby Pose):

From all fours place your buttocks on your calf muscles like in Vajrasan and stretch your arms forward. If you are not able to do this due to tight hamstrings or calf muscles take help of a pillow or a bolster.

Relax your head and place it on the floor. If you are not able to reach the floor please place a pillow beloe your forehead for support.

Close your eyes , keep breathing and relax. Remember to take deep breaths.

 

Legs up the wall.

Come close to a wall face the wall and lie down on your back.

Keep your legs folded and come closer to the wall while you arre lying down.

Now slowly take your legs up the wall and push your buttocks close to the wall such that your buttocks are touching the wall.

Keep a pillow under your head for support.

Continue deep breathing, close your eyes and lie in this posture for about 10 minutes.

These three postures are generally considered to be safe regardless of your yoga background. If you want more practice consider taking prenatal yoga classes from a certified yoga teacher.

 

 

Know your total daily energy expenditure (TDEE)

Know your total daily energy expenditure (TDEE)

What is Weight Management?

Weight is all about the amount of calories that one consumes every day. In the weight world, people usually question experts to get answers to questions like, “What is the adequate amount of calories appropriate for them?” People usually find it very confusing when it comes to knowing the right amount of caloric intake they should be in taking each day. Whether it is to gain, loose or maintain weight, this question is not easy to answer. This is because the amount of calories varies from person to person and is dependent upon several factors.

Why should you know your total daily energy expenditure (TDEE)?


TDEE is not just a number. It has much more meaning to it. TDEE refers to the amount of calories that one needs to consume everyday to sustain and carryout necessary functions to live normally and effectively. Understanding the concept of TDEE is very important for understanding the concept of weight loss. Not just for weight loss, is it also an important concept to understand weight gain and weight maintenance.

TDEE – FOR WEIGHT LOSS:

When an individual consumes lesser calories than his TDEE, he is burning more calories than he consumes and hence the body uses the reserves –i.e. the fats that are stored in the body to get required energy for TDEE. This results in weight loss.

TDEE is the amount of calories required by the body every day, consuming lesser calories than the TDEE, will make the body use the stored sources of energy present in it for the purpose of acquiring energy. Your body will end up in burning the stored resources of energy (macronutrients) present in it. Hence, fat, carbs and proteins are metabolised with the release of energy bulks to fulfil the body’s requirement. You can check Weight loss calculator to understand this concept in detail.

TDEE – FOR WEIGHT GAIN


This concept is known as caloric excess. When one is consuming more than the amount of calories that his body needs everyday which is his TDEE, he/she tends to gain weight. Therefore, TDEE helps one know what is the adequate requirement of calories of his or her body.

 

How to Calculate the TDEE? 

 

The easiest way to know your Total daily energy expenditure is click on calculator.tech, which follow the procedure below.

This calculator requires the information about the factors which influence your TDEE. Those factors include your gender, age, height, weight and your activity level. There are also a number of units and you can provide the value or the information of the specific factor in the required unit or the one which is convenient for you.
-You then need to press the calculate button to know your TDEE. The value is highly precise and ensures 100% accuracy. It is also fast and free to use. Below is an example of how to calculate the desired value.

 

TDEE calculation for a male

TDEE Calculation for a female

These are the amount of calories that a 20 year old female with a moderately active lifestyle needs per day to maintain her current weight. So if she wants to lose weight she should consume calories lower than her TDEE and if she wishes to gain weight she needs to consume higher calories than her TDEE. She can consume calories equal to her TDEE if she wants to maintain weight.

Ending Note 


Some people need to lose weight to get on their perfect weight number while others need to gain it. All of it depends upon the calories you intake per day as has been discussed above. TDEE is the estimation of the requirement of the body on calories. It provides the precise value to help you know what your body needs and stick to its needs.

What is the right age for kids to start Yoga and Meditation? How is yoga helpful for kids?

What is the right age for kids to start Yoga and Meditation? How is yoga helpful for kids?

What is the right age for kids to start Yoga and Meditation? How is yoga helpful for kids? 

Kids can start practicing Yoga as soon as they start to understand instructions. Ideally kids of 4 years and above are capable to understand the instructions and follow the teacher.

However, we should be careful that certain practices should not be taught to the kids. For example- Padmasana. The bones are still tender and in some cases it may lead to bending of bones. These kind of asanas can be taught to kids when they turn 12 and above that is kids in their teen age. At this age bones are developed and are no more tender. The yoga teacher should know what is suitable for the kids.

Kids can practice surya namaskar and pranayama. Children derive enormous benefits from Yoga. Yoga helps to enhance their flexibility, strength, coordination and body awareness. Yoga increases concentration and memory power in kids. It makes them relaxed and calm.

Children feel excited when they get a chance to play role of animals, trees, flowers or warriors in Yoga. You should allow them to bark in dog, meow in cat pose and roar in tiger pose or hiss in cobra pose. They can also count 123s while holding the pose.

The instructions given should be fun instructions. When they are doing Bhujanga Asana, ask them to imagine that they are snakes without hands and legs. When they are in a tree pose ask them to imagine that they are a giant oak tree with roots growing from their feet.

Studies and research has found out that children who practice yoga can see various improvements. Yoga is also beneficial for kids with learning disabilities.

Kids need a tool to deal with the stress they face due to school pressures and competition with other kids. Children also face issues such as bullying in schools. There are also cases of cyber bullying.

The new devices available in the market including video games, computers, cell phones, tablets etc give rise to new demands and expectations. These self imposed expectations may give rise to stress and anxiety in kids. Also long hours, children spend on these electronic gadgets referred to as change in lifestyle leads to health issues, obesity and other physical and mental problems.

Yoga helps children to listen to their hearts. Yoga helps you to turn your attention inwards which is very much necessary for kids as well as adults. Yoga makes children more resilient to emotions and stress. Yoga teaches them self-regulations skills to improve their mood.

Here, at Yog Gokul, we believe in nurturing children’s creativity and curiosity. We focus on their psychological development. That is why we have introduced Krida Yoga and Family Yoga. We conduct one day workshops where parents, kids, youth and adults can participate.

 

What are Fibroids? And how can you treat them through Yoga? 

What are Fibroids? And how can you treat them through Yoga? 

What are Fibroids? And how can you treat them through Yoga?

What are Fibroids?

Fibroids are non cancerous tumors and are very common in a female reproductive system. Women between the age 20-40 years may suffer from issues due to development of fibroids in their reproductive system. Fibroids are made up of smooth muscle cells and fibrous connective tissue that develop in the uterus due to unknown reasons.

It is believed that high levels of estrogen and progesterone are a cause of fibroid. Fibroids also develop in women having family history of fibroids. About 20-50 per cent of women in their reproductive age have fibroids however most of them are never diagnosed.

Who is at risk for fibroid tumors?

Women who are approaching menopause are at highest risk of developing fibroid tumors.

How to treat fibroids through Yoga?

Uterine fibroids can make your life difficult causing symptoms such as pain, heavy periods, pelvic cramps. Although there is not much research as to Yoga can treat fibroids, I am listing down few poses that have helped my clients to shrink their fibroid and avoid surgery. These are the personal experiences of my clients and may help you as well in treating your fibroids.

Malasana (garland pose)

In simple language, malasana is a squatting position. If your heels do not touch the floor, you can use a folded towel or a blanket in the initial days of your practice. Squating comes naturally to kids and people who work in fields. However, in the modern city I am surprised even kids struggle to sit in this pose as their lifestyle in confined to a table and a couch. Most of the adults who work in corporates find it uncomfortable doing this pose.

Malasan gives a good stretch to groin, sacrum, lower back and the hips. Hold this pose for 60 seconds and then hug your knees in Malasana. This will help you press your pelvis against your thighs and lead to shrinking of your fibroid.

Padahastasana

Pada Hastasana is a standing forward fold. Since your hips are pressed against your chest in this pose, it causes the fibroid to shrink. Hold this pose for 60 seconds 3 times each. Pada Hastasana is also good for stress relief.

Pavanmuktasana (Wind removing pose)

Lie down on your back and spread your feet forward. Slowly and gently fold your knees and press them against your chest and hug them with your arms. Inhale lift your head and try to touch your forehead to the knee and exhale release.

Since you are compressing your lower body, this pose can also be beneficial to shrink your fibroid. Note that it is not a proven fact however, this has been given as a direct feedback by the clients who have been practicing with me for many years. For this reason, pavanamuktasana cures acidity, Indigestion and Constipation. Pavanamuktasana is also very good for all abdominal organs and help them function properly.

Half Fish pose

All the twisting posture lead to compression on the lower abdomen. Come into Ardha Matsyendra Asana. Sit in Dandasana, then slowly place your right foot outside your left thigh and fold your left foot such the left heel is close to the right buttock. Inhale raise your left arm up and exhale while placing your left elbow outside your right knee by locking it. Twist your spine 90 degree, squeeze your abdomen and look back from over your right shoulder. Once you are comfortable in the pose, practice deep Ujjayi Breathing. Stay in the pose for 60 seconds and then repeat it on the other side.

Ardha Matsyendra asana or the half fish pose also helps to get relief from Menstrual discomfort, fatigue and back ache. Ardha Matsyendra asana helps to increase your appetite and improves digestion. It stimulates the rate of metabolism.

Baddhakonasana

This asanas help to open your hips. It also helps to strengthen your pelvic muscles. Sit down and bring soles of the feet together. Try to push your knees to the floor with the help of your elbows. This asana stretches the knees and your groin.

Baddhakonasana enhances the reproductive system in women. It also helps to cure menstrual cramps. Since this asana also works around your pelvic region it is believed to shrink your fibroids.

Bhardwaj Asana

This asana is dedicated to Sage Bharadwaj. This asana helps to improve digestion by increase metabolism, massage intestines and strengthen your abdominal muscles. This asana also works on your spinal column and helps you to get relief from menstrual cramps.

Paschim Utthansasana (Seated forward bend)

Sit erect in Dandasana with your feet straight in front of you. Inhale raise both the arms up and while you exhale try to touch your toes by bending down. Try to bring t=your chest closer to your thighs. This pose also helps to shrink your fibroid as your abdominal muscles are pressed against your upper body.

Paschim Utthasana has many more benefits such as improving digestion through increase in metabolic rate, reducing menstrual discomfort. Kidney, uterus, liver and ovaries are activated. 

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