Amazing benefits of practice Yoga

Peace. Relaxation. Happiness. Mindfulness. Daily yoga practice is well known for its emotional benefits, but did you know it can also help to balance your weight and prevent obesity?

There are many styles of yoga, each with their own focus. Many studies  examined men and women aged 18 years or older on a program of  yoga or relaxation yoga for up to four years. The two forms of yoga were significantly beneficial in controlling weight.

This comes as no surprise considering the amount of core strength and balance required for even basic yoga poses! yoga.jpg

A classic series used in most hatha yoga practice is Sun Salutation. This sequence of poses is generally carried out 2-6 times in a row at sunrise to greet the day, although if early mornings aren’t your thing you can practice at any time of the day! By increasing circulation and stretching the muscles, the body heats up and burns off excess fat. By following the steps below for a classic Sun Salutation you can enjoy the powerful benefits of this beautiful practice:

  1. Stand tall on your mat with feet parallel and facing forward, palms pressed together in front of  your chest and shoulders pulled down and back.
  2. Inhale and bring both arms up above your head, pressing your palms together once more as you look up to your hands.
  3. Exhale and bend forward so your palms touch the ground in front of you, bending your knees slightly if necessary.
  4. Inhale and step your right foot to the back of your mat, keeping your right leg as straight as possible while your left leg is bent with knee directly over ankle. Hands are resting on either side of your left foot and head is facing up and looking forward.
  5. Bring your left foot to the back of your mat to join your right foot. Form a plank position with your body parallel to the ground, arms straight and palms flat on the mat below your chest.
  6. Exhale and lower your knees, elbows, chin and chest to the floor, then arch the back and look forward with legs stretched out straight behind you.
  7. Inhale and press down into your palms, keeping your arms straight and lifting your hips and legs slightly off the ground.
  8. Exhale to form downward facing dog. Hips and bottom lift up towards the sky, legs are as straight as possible with feet flat on the mat, arms outstretched to the front of your mat, palms flat on the ground and head hanging.
  9. Inhale and step your right foot to the front of your mat between your hands. Keep your left leg straight, drop your hips towards the ground and face forward.
  10. Exhale and bring your feet side by side, bending forward over your knees, let your head hang and aim to press your palms into the ground
  11. Inhale and curl your body up to standing position, then bring your arms up over your head with palms pressed together, looking upwards.
  12. Exhale and bring your palms together in front of your chest, facing forward with shoulders pressed back and down.

Your Sun Salutation is complete! With daily practice, you will start to feel stronger and more toned as your body adjusts to the poses. There is always a new pose or sequence to master and with practice you can stretch your body further and further as you become more experienced. All you need is your mat and an open mind and you can begin to enjoy the abundant rewards of a life enriched by yoga.

Thanks for reading

See you soon

Ney

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The 5 key steps to star your day right!

Ever feel like your mind is swarming with honey bees and you can’t build an unmistakable idea? There’s nothing more regrettable than the psychological haze that originates from having a ‘wired and tired’ personality or an awful night’s rest.

Indeed, even while we rest, our brains are occupied with working and filtering through mental mess from the day preceding. So attempt this simple 5-day challenge: pick one of these basic, quick systems to perform for five minutes before anything else for five days in a row, and notice how extraordinary you feel!

1. Reconnect With Nature

Our body’s common circadian rhythms are kick-begun by regular light. Furthermore, our mind loves to retain common view. Before anything else, cool off outside. Look upon the sky, tune in to birdsong and feel the daylight all over. It’s astonishing how this association with nature can really influence you to feel associated with yourself!

2. Practice Gratitude

At the point when your heart is loaded with appreciation, there’s little room left for outrage, dread or stress. For five minutes, compose openly about every one of the things throughout your life that you feel appreciative for. You may get a kick out of the chance to begin with the straightforward things, similar to access to crisp nourishment and water, yet you might be shocked how luxuriously honored your life truly is the point at which you concentrate on how much good you have!

3. Complete A Digi-Detox

How frequently do you wake up and go after your telephone? In case you’re similar to numerous individuals, there’s a decent possibility that the principal snapshots of your day are spent looking on Facebook or diving into messages. The inconvenience is, the point at which you begin your day with advanced incitement, you are beginning your day on another person’s terms; your state of mind and musings are naturally affected by the news, most recent chatter or outer requests in your inbox. Give yourself five minutes to begin the day tranquilly on your terms.

4. Read Something Positive

Opening your day with positive or rousing words can powerfully affect how you channel your encounters for whatever is left of the day. Maybe you could pick a statement that identifies with an aspects of your life that you’d jump at the chance to take a shot at, or generally take part in perusing that lifts your soul and causes you to feel calm.

5. Take 5 minutes To Meditate

The advantages of reflection are significant. A day by day routine with regards to contemplation can decrease uneasiness and sorrow while at the same time enhancing your concentration and mind-set. There are no genuine standards for reflection and you can begin by doing what feels best for you. Maybe you’d get a kick out of the chance to just inhale profoundly for five minutes. Then again, you could work on clearing the psyche and relinquishing thought. Applications like Calm and Headspace can be to a great degree supportive for beginning!

Happy weekend

see you soon

Ney

7 Amazing benefits of Meditation

It’s a recommendation yogis have given for a great many years: take a full breath and  Watch the pressure dissolve from your muscles and all your niggling stresses vanish. Some way or another we as a whole realize that unwinding is beneficial for us.

Presently the hard science has made up for lost time: a complete logical investigation demonstrating that profound unwinding changes our bodies on a hereditary level has quite recently been distributed. What analysts at Harvard Medical School found is that, in long haul specialists of unwinding techniques, for example, yoga and contemplation, much more ”sickness battling qualities” were dynamic, contrasted with the individuals who rehearsed no type of unwinding.

The unwinding impact, be that as it may, may not be as articulated on everybody. ”A few people are more vulnerable to unwinding strategies than others,” says Joan Borysenko, executive of an unwinding program for outpatients at Beth Israel Deaconess Medical Center in Boston. ”Through unwinding, we discover a few people encounter a little change, others a considerable measure. Furthermore, there are a couple of whose lives pivot completely.”

7 Health Benefits of Deep Relaxation

Whenever you block out and turn off and let yourself soften, help yourself to remember all the great work the unwinding impact is doing on your body. These are only a portion of the experimentally demonstrated advantages …

1. Expanded Immunity

Unwinding seems to help invulnerability in recouping tumor patients. An examination at the Ohio State University found that dynamic strong unwinding, when drilled every day, lessened the danger of bosom tumor repeat. In another investigation at Ohio State, a month of unwinding practices supported regular executioner cells in the elderly, giving them a more prominent protection from tumors and to infections.

2. Passionate Balance

Passionate adjust, intends to be free of all the masochist conduct that outcomes from the presence of a tormented and damaged sense of self. This is difficult to accomplish completely, however reflection positively is the best approach to cure such mental issues and unfortunate enthusiastic states. As one’s awareness is rinsed of candidly drenched recollections, does extraordinary opportunity proliferate, as well as awesome adjust. As one’s reactions at that point are not hued by the weights one conveys, but rather are rather valid, immediate and fitting.

3. Expanded Fertility

An examination at the University of Western Australia found that ladies will probably consider amid periods when they are casual as opposed to focused. An examination at Trakya University, in Turkey, additionally found that anxiety diminishes sperm check and motility, proposing unwinding may likewise support male ripeness.

4. Assuages Irritable Bowel Syndrome

At the point when patients experiencing fractious inside disorder started rehearsing an unwinding contemplation twice day by day, their side effects of swelling, the runs and clogging enhanced essentially. The reflection was so powerful the scientists at the State University of New York prescribed it as a successful treatment.

5. Brings down Blood Pressure

An examination at Harvard Medical School found that contemplation brought down circulatory strain by making the body less receptive to stretch hormones, correspondingly to pulse bringing down medicine. In the mean time a British Medical Journal report found that patients prepared how to unwind had fundamentally bring down pulse.

6. Calming

Stress prompts aggravation, a state connected to coronary illness, joint pain, asthma and skin conditions, for example, psoriasis, say specialists at Emory University in the US. Unwinding can help avoid and treat such manifestations by turning off the anxiety reaction. Along these lines, one examination at McGill University in Canada found that reflection clinically enhanced the manifestations of psoriasis.

7. Smoothness

The basic distinction between the individuals who think and the individuals who don’t, is that for a reflective personality the idea happens yet is seen, while for a standard personality, the idea happens and is the manager. So in the two personalities, an irritating idea can happen, yet for the individuals who ponder it is simply one more idea, which is viewed all things considered and is permitted to bloom and kick the bucket, while in the common personality the idea actuates a tempest which seethes endlessly.

The most effective method to turn off anxiety

How might you utilize unwinding’s recuperating powers? Harvard analysts found that yoga, reflection and even tedious supplication and mantras all initiated the unwinding impact. ”The all the more frequently these procedures are honed, the all the more profoundly established the advantages will be,” Jake Toby says. Attempt at least one of these strategies for 15 minutes a few times per day.

Body Scan

Beginning with your head and working down to your arms and feet, see how you feel in your body. Taking in your mind and neck, just notice in the event that you feel tense, casual, quiet or on edge. Perceive the amount you can spread any impressions of delicate quality and unwinding to regions of your body that vibe tense. Once your achieve your feet, work go down your body.

Breath Focus

Sit serenely. Tune into your breath, take after the impression of breathing in from your nose to mid-region and out once more. Release strain with every exhalation. When you see your mind meandering, come back to your breath.

Mantra Repetition

The unwinding reaction can be evoked by sitting unobtrusively with eyes shut for 15 minutes twice per day, and rationally rehashing a straightforward word or sound, for example, ”Om”.

Guided Imagery

Envision a superbly unwinding light or a calming waterfall washing endlessly strain from your body and psyche. Make your picture striking, envisioning surface, shading and any aroma as the picture washes over you.

Meditation Guide

Thanks for reading

see you soon

Ney