Whether you are in your teenage and aspire for strong legs to win that sports race, or you are in your above 30 and looking for some natural therapy, foreseeing the legs related problems.

If you ready to give yoga a try then it can assure you healthy, strong, and leaner legs no matter what age you are in.

YOGA POSES FOR LEGS

Chair pose for legs

The chair yoga pose is one of the classic yoga postures that assure you a strong foundation for legs. The pose tones your legs and knees.

The posture resembles the position of the chair. Stand on the mat with your spine straight and bend your knees such that the angle between the buttocks and knees is 30 degrees. Keep your hands straight in line with your ears.

You can hold the position as long as you feel comfortable and feel that burn in your thighs. You can start with 10 seconds and increase the time steadily.

Benefits of chair pose

• Tones your legs
• Stretches chest and arms
• Reduce stiffness in the shoulders
• Stimulate abdominal organs
• Cures swollen legs 
• Promotes bone density

Leaning crescent pose

The pose works as an intense stretch for the leg. The yogic posture is highly practiced by the athletes. The pose is beneficial to open your stride and tones your inner thigh region.

Stand with your leg facing on one side and bend it from the knee. Take another leg backward and stretch your stride to the maximum. 

Benefits of crescent pose

• Open up the chest region, torso, and shoulders
• Strengthen the hips and tones the legs
• Develops balance in the body
• Promotes bone density
• Opens up the stride

The pose introduces pressure on the knees hence if you are suffering from knee problems please take guidance from your yoga teacher before practicing the pose at your home.

Standing frog pose

Standing frog pose works as an intense workout for the thighs. The pose is suitable for seniors and helps to develop bone density.

Stand with your legs wide open and inhale. Fold your knees and move to a squat position such that your thighs are perpendicular to your heels with slow exhalation. Hold the posture 10 seconds in the beginning. You can increase the hold time slowly. 

Benefits of standing frog pose

• Opens up the stride
• Reduce knee pain
• Strengthen lower back 
• Tones thigh muscles
• Improve digestion

Wide leg forward fold

The pose intensely stretched the stride and strengthen the lower back muscles. The pose straightens the spine and promotes flexibility.

Stand with your legs wide open and bend forward with an exhalation. Try to touch your head on the mat between your legs. Shift the bodyweight on the toes such that the heels and buttocks are in a straight line.

Benefits of wide-leg forward fold

• Tones the calf muscles 
• Provide intense stretch to the legs and opens the inner thigh region 
• Promote bone density 
• Balances the posture 
• Helps to correct knock knees
• Regular practice of the pose promotes flexibility in the legs
• The posture improves blood flow in the head and hence reduce stress levels

Bridge pose 

Bridge pose is somewhere on the intense side for the individuals beginning into yoga. The poses aids in the neck and back pain. Bridge pose helps the practitioner to build upon the weight-bearing capacity of the bones and powers the legs.

Lie on the floor facing towards the sky. Take your heels near to the hip region and with an inhalation lift your lower body upwards. Hold the position. Come back with an exhalation. You can repeat it three times in a go.

Benefits of bridge pose

• Strengthen your spine and stretches hamstrings, neck, spine, and hips.
• Energize the lungs and thyroid gland.
• Massage the abdominal muscles.

Squat Pose

The pose resembles the squat position in modern yoga practices. Try to hold the hip perpendicular to the ankles. You can also practice garland pose as a modification in the posture.

Sit on the mat in a squat position holding the hips in the air make your hands in the namaskar position. Now, as you inhale take your hands above your head such that the arms are straight and in line with the ears. Bring your hands in front of your chest with slow exhalation. 

Hold the posture for atleast 30 seconds. Come back to the standing position. This completes one cycle. You can practice 3 to 5 cycles in one go. 

Benefits of squat pose

• Build up the core muscles and strengthen the thighs.
• Massage abdomen muscles and improves digestion.
• Promotes healthy excretion of waste from the body.
• Helps to remove trapped air from the system

It is recommended to practice the pose under the guidance of the verified yoga teacher if you have serious medical conditions related to legs and spine. Make sure you hold the pose as long as comfortable for you. Do not overdo the stretch in your initial days.

ABSTRACT

Yoga has many applications in our day to day life. Yoga for legs adds yet another into it. The above-discussed yoga poses for legs are

• chair pose for legs
• Leaning crescent pose
• Wide leg forward fold 
• Bridge pose
• Squat Pose

It is recommended to start practicing the poses under the guidance of a verified yoga teacher. The sole purpose of writing the article is to generate yoga awareness. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Various yoga asanas that you may be aware of till now are mainly associated with the body parts. But, do you know there is a whole set of yogic exercises that can help you overcome your eye-related problems such as, watery eyes, itchy eyes, tiredness, etc.

There are few other serious problems related to eyes such as glaucoma, cataract, short-sightedness, long-sightedness, eye infections, etc. all these disorders may occur due to malfunctioning of eye muscles.

Power yoga for eyes

The various yogic exercises that can help you in improving your eye health are discussed below

1. Palming 

Palming is a simple yet effective way to reduce the tiredness in your eyes. It also helps to reduce swollen eyes to some extent.

Sit quietly and rub your palms vigorously such that you will produce a high amount of heat between the palms and touch your warm palms on to your eyes. Keep your eyes closed. Feel the warmth of the palm on your eyes and relax your eye muscles.

Place the palms till the warmth is completely absorbed. You can repeat it several no. of times.

2. Blinking

This is something not new to you but still, it needs to be there. People may tend to forget even blink in their long hours of staring at their phone screen. It is important to blink your eyes every 20 seconds to restore the fluid in the eyes. 

Sit in a comfortable position and blink 20 times as quickly as possible for you. Now relax for 30 seconds. You can repeat this several times.

Blinking of eyes can be done on your office chairs to take a break from your screen. And is effective to avoid dry eye problem.

3. Sideways viewing

Another simple movement for the eyes is the sideways movement. The movement rejuvenates the eyes and promotes health.

Sit in a comfortable posture and breath normally. Now look sideways on to the tip of your thumb by placing your hands in the air at the level of your eyes. Focus on one side then come back to the front. Now without turning your head, focus on the other side.

You can repeat the exercise anywhere between three to five times in one round. Close your eyes after one round and then repeat the same procedure for atleast three rounds.

4. Rotational viewing

Rotating over eyeballs is well known to reduce tiredness in the eyes. Sit in a comfortable position and place your palms on the knees.

Now hold any hand in front of you and look at its thumb. Focus on the thumb and now rotate your thumb clockwise and anticlockwise. Move with a moderate speed and focus on the movement of your thumb. 

You can do a few clockwise and few anticlockwise directions. Observe your breath during the movement and as you start the circle start with an inhalation. Exhale slowly while completing the circle. 

5. Up and down ogle

Sit straight and place your thumb in front of you. Now move your thumb in an upward and downward direction. The movement of thumb must be slow and try to focus on the tip of your thumb.

Raise your thumb gently and try to increase the range of motion each time. The head and spine should be straight during the exercise.

Repeat for 3 to 5 times and then relax.

6. Gazing at your nose tip

Gazing at your nose tip is always fun. Well, many of us might not be good at it but gazing is one of the best exercises that work intensely on the eye muscles. Initially, you may see two but as you focus, the tip becomes one. ( like it is )

If you are not comfortable with the tip initially or you are experiencing a lot of stress on to the eyes, then you can hold the thumb in front of you and move it near to the tip of the nose while focusing.

Make sure the movement of your thumb is very very slow and try to keep your focus on to the tip of your thumb.

Continue gazing at the thumb develops the muscles in the eyes and strengthen them.

Breathe in while pulling the thumb towards the tip of your nose and exhale as the arm is straightened out. 

7. Close and distant scanning

Close scanning and distant scanning needs a particular place to be performed. Sit on the place where you can see the horizon in front of your nose. Take your thumb in front of your nose and place it approximately 25cm away from the eyes and gaze with a certain focus.

Now as you look at the thumb ( or towards the horizon ) focus on the meeting point. You can focus on about 5-10 seconds.

Closely view your thumb with a subtle inhalation and look at the horizon with an exhalation. Relax your mind with your breaths.

ABSTRACT

Eyes are the most beautiful gift the universe has provided us. It is our responsibility to keep them healthy. There are top seven eye exercises discussed here

1. Palming
2. Blinking
3. Sideways viewing
4. Rotational view
5. Up and down ogle
6. Gazing at your nose tip
7. Close and distant scanning

The above-discussed eye exercises have many benefits, some of them are listed below

• Maintain vision
• Helps in eye-straining 
• Resolve tiredness
• Helps in short and long-sightedness
• Improves watery eye condition
• Promotes vision range

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Cervical spondylosis is the condition in which the cartilage and bones in the neck region are torn due to some reasons. Yoga as therapy helps you to stop this degradation any further.

There are specific yoga poses listed below, that can help you to cure your chronic neck pain, disrupting your day to day activities.

YOGA POSES FOR CERVICAL SPONDYLOSIS

Cobra pose (bhujangasana)

Cobra pose is one of the basic yoga poses of any yoga session. The pose is practiced in the Surya namaskara sequence and has many benefits. Cobra pose not only opens your torso but promotes flexibility in the spine.

How to do

Lie on the floor with your chest facing downwards and big toe each other.

Inhale and lift your chest upwards such that the palms of the had been placed in sides of the shoulders. 

Make sure the angle between your arms is 30 degrees. Hold on the pose at this angle as long as possible for you.

Benefits of cobra pose

• The pose expands the chest region and opens up the shoulders
• Practicing regularly the pose strengthens the back and neck muscles
• Promotes bone  density

Half fish pose ( ardh-matasya asana )

Half fish pose is a half spinal twist pose. People suffering from cervical spondylosis need not to forcefully do the pose. Make sure you practice the pose at your own pace.

How to do

Sit on the mat with your legs unfolded and placed straight in front of you. Fold the right leg and turn backward. Hold the toe of the right leg with your left hand over your knees. Place your right hand in line with your right leg after turning your spine.

You can do the twist on both sides. Make sure to hold the pose as long as comfortable for you. Do not overstretch.

Benefits of half-fish pose

• The pose promotes flexibility of the spine.
• Practicing half spinal twist regularly tones your abdomen region and enhance your digestive health.
• Half spinal twist helps to release stiffness in the body and reduce fatigue.

Cat-cow stretch ( marjariasana )

Cat cow stretch is a beginner-friendly pose. The pose works as a therapy for problems related to the spine and digestive system collectively. People with serious medical conditions can practice the pose on the chairs as well.

How to do

Lie on the mat in a table position and balance your whole weight on the four limbs. As you inhale curve your spine downwards and flow your neck upwards. Hold the pose. You can do some deep breaths in the same position. Make sure your breaths are deeper than your normal breath.

As you exhale try to relax completely with each exhalation. Arch your spine upwards such that you can look at your navel. You can take a few breaths in the position. Inhale as slowly as possible for you.

Come back with inhalation. This completes your one cycle. Beginners are recommended to do atleast three cycles in a go. You can do as many no. of times you are comfortable.

Benefits of cat-cow stretch

• Improves your body alignment
• Promotes flexibility and strength in the spine
• Stimulates your digestive tract and encourage healthy digestion of food.
• Assist complete absorption of nutrients and elimination of waste from the body.

Bridge pose ( Setubandhasana )

Bridge pose is somewhere on the intense side for the individuals suffering from cervical spondylosis. Although the pose aids in the neck and back pain associated with it. Bridge pose helps the practitioner to build upon the weight-bearing capacity of the bones and powers the legs.

How to do

Lie on the floor facing towards the sky. Take your heels near to the hip region and with an inhalation lift your lower body upwards. Hold the position. Come back with an exhalation. You can repeat it three times in a go.

Benefits of bridge pose

• Strengthen your spine and stretches hamstrings, neck, spine, and hips.
• Energize the lungs and thyroid gland.
• Massage the abdominal muscles.

Bow pose ( dhanurasana )

Bow pose provides an intense stretch to the body. The pose works as an immunity booster and corrects the posture of the body. The pose intensifies the flexibility of the back and develops bone density.

How to do

Lie on the floor facing hold your feet with your hands. Now exhale and lift your body upwards such that the whole weight of the body is on the belly only. Try to elongate your body as intensely as possible. Hold the pose. Come back to the normal position with an exhalation.

You can breathe in the pose. Make sure you practice the pose is performed under the guidance of certified yoga teacher as cervical spondylosis needs to be taken care of in mind.

Benefits of bow pose

• Helps to improve posture ailments.
• Provide strength in the back muscles.
• Restore digestive fire and aid digestion.

ABSTRACT

Yoga naturally helps the practitioner to improve the problems related to cervical spondylosis. As it improves body posture and aid to back and neck pain. Yoga posture not only helps to eliminate the pain but also works on the main cause by increasing bone density in the body. 

The regular practice of yoga develops strength in the body and ensures flexibility.

The most important yoga poses for cervical spondylosis are

• Cobra pose
• Half fish pose
• Cat-cow stretch
• Bridge pose
• Bow pose

It is recommended to start practicing the pose under the guidance of a yoga teacher only. As yoga is a subtle form of exercise and must be imparted in a certain way. Individuals with cervical spondylosis are recommended to ask for doctors’ advice before starting a yoga exercise regime own their own.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

If one’s digestive tract is healthy, the individual is less acceptable to disease.

There are yoga poses that work as an aid to digestion. The yoga poses promote digestive fire in the body. It nourishes the system and increases the absorption of nutrients in the body. 

Certain yoga poses are focused on toning the abdomen muscles in the system and stimulate effective excretion of waste from the body.

YOGA POSES FOR EFFECTIVE DIGESTION

Seated forward bend

How to do?

Sit on the ground with your legs unfolded and spine straight. Take your hands up with an inhalation and bend forward to touch your big toes with your index finger with an exhalation.

Try to touch your forehead on your knees and exhale even more in each breath. Try to hold the pose as long as possible with breaths slightly deeper than normal in the pose.

Take a deep inhalation and come back to the initial position.

Benefits of the pose

• The pose stretches the spine and hip region.
• The pose massage the abdominal muscles
• Counteract everyday stress and fatigue
• Soothes back muscles and lower back pain
• Helps to reduce mild headache

Preparatory asanas

• Bound angle pose
• Tree pose

Boat pose

How to do?

Sit on the floor with your spine straight and legs placed unfolded in front of you. Now inhale and with slow exhaustion lift your legs upwards such that the thumbs are in alignment with the eyes. Makes your arms straight in the air, side of your knees.

Hold the pose for 30 seconds and come back to the same position. You can hold the pose as long as comfortable to you

Benefits of the pose

• Tone the core muscles
• Provide a great stretch in the hamstrings
• Revitalize the thyroid gland
• Relieve stress and daily stiffness of the body

Preparatory asanas

• Downward dog pose
• Standing forward bend

Bow pose

How to do?

Lie on to the floor with your chest facing downwards. Inhale a deep breath and as you exhale lift your hands and thighs upwards. You can choose to hold your feet with your hands.

Try to hold the stretch and lift your body towards the sky.

Benefits of bow pose

• Reduce problems related to constipation, mild depression, headaches, etc.
• Alleviate anxiety and stress
• Lessens menstrual discomfort

Preparatory asanas

• Bridge pose
• Tree pose
• Cobra pose

Half-moon pose

How to do?

Stand straight with your spine comfortable straight and legs hip-distance apart. Kneel on one side such as one leg and arm are in the air.

Hold your leg in the air parallel to the ground and your arms perpendicular to it.

Look at the thumb of the hand and focus. Hold the pose as comfortable for you.

Benefits of half moon pose

• Lower the problems related to constipation
• Minimize menstrual pain
• Treat indigestion
• Helps to alleviate mild depression
• Improves body posture and promotes balance

Preparatory asanas

•  Bound angle pose
• Seated forward bend
• Big toe pose
• Butterfly pose

Heron pose ( modified )

How to do?

Sit in the hero pose, and as you inhale take your one leg up and hold it there using the hand. Hold the stretch for a slightly longer time and then slowly release the leg with an exhale.

Take the other leg up and hold it using the other hand, and once you are done with both the legs you can repeat the cycle. You can practice the posture 3 times with each leg.

Benefits of the pose

• Stretches the hamstrings and soothes the knee joint.
• Helps in the knock knee problem
• Massage the abdomen muscles and stimulate digestion

Preparatory asanas

• Downward dog pose
• Bound angle pose
• Seated forward bend pose
• Head-to-knee pose

Intense side stretch

 How to do?

Stand straight with your legs widely open. Inhale and take your hands upwards. Now as you exhale bend on one side of and touch your forehead to the knee. Try to stretch your hands to the ground ( probably palm touching the ground )

Now inhale and come back to the initial position. Exhale and bow down on the other side of the body in the same way as above. This completes one cycle.

You can go for three cycles with one leg if you are a beginner.

ABSTRACT

The yoga poses regulates the digestive fire of the body that helps to balance the weight of the body. It is important to keep your digestive tract as healthy as possible to keep yourself away from the problem. 

Healthy digestion ensure 

• Proper excretion of waste from the body
• Adequate absorption of nutrients in the body
• Promotes mental growth

The yoga poses for digestion are

• Seated forward bend
• Boat pose
• Bow pose
• Half-moon pose
• Heron pose
• Intense side stretch

All these poses are beneficial to eliminate the digestive problem you might have. Practicing the pose helps the body to regulate the digestive fire. Healthy digestion also implies a healthy body weight. 

The poses not only improves your digestion but also help you in weight loss and weight gain.

{Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.}

Diabetes is a metabolic disease. It is seen that the metabolism of non-diabetic people is the same as in diabetic patients. The only difference is the insulin levels. Yoga provides a successful solution for mind-body therapies.

A balanced mind-body relation has positive effects on the blood glucose measure.

Want to balance your diabetes with yoga? read on!

The best yoga asanas for diabetes

Leg up the wall pose

Leg up the wall pose is practiced in hatha yoga. The pose is fully supported and is beginner-friendly. Practicing the pose regulates the blood flow in the body and known to lower the sugar levels in the blood.

Since the legs are vertically upward, the posture promotes fresh blood in the legs.

Benefits of the pose

• Improves digestion
• Work as a therapy for women infertility problems
• Relieves swollen feets
•  Alleviates menstrual cramps

Precaution: the pose can be practiced before bedtime to ensure sound sleep, make sure you won’t practice the pose right after dinner.

Reclining bound angle pose

Reclining bound angle pose is a relaxing pose, works as a boon for patients with heart problems. The pose regulates the general blood flow in the system. Practicing the pose opens up the inner thigh, knees, and calves muscles. 

Benefits of the pose

• Regular practice of the pose relieve mild depression
• The pose soothes the abdomen muscles and regulates menstruation flow.
• Counteract the symptoms of menopause
• Promotes sound sleep

Seated forward bend

Seated forward bend stretches the legs to the maximum intensity. The pose revitalizes the abdomen muscles and tones the digestive system. 

Practicing the pose regulates the blood flow in the chest, shoulder, and neck.

Benefits of the pose

• revitalize liver and kidney health
• Promotes healthy secretion of toxins from the body
• Improves migraine symptoms
• Reduce menopause signs and relieve menstrual discomfort

Precaution: pregnant women and people with slipped disc problems are advised to do the pose under the guidance of a verified yoga teacher.

Upward facing dog

The upward-facing dog is an intense heart-opening pose. The pose is commonly performed in the Surya namaskara sequence. The posture promotes intense back bending and hence improves flexibility of the spine.

Benefits of the upward facing dog

• Improves posture
• Boost immunity
• Improves spine health
• Strengthen back and shoulders
• Develop strong digestive health

Precaution: This pose is not advised to women in their pregnancy.

Shoulder stand

One of the core-strengthening poses in yoga. The pose targets on the legs, abdomen, and back. Practicing the pose regularly strengthens the back and neck muscles.

Benefits of the pose

• Calms the brain by promoting blood flow in the above shoulder region.
• Tones the thigh muscles
• Revamp digestive health
• Prevent high sugar conditions
• Lessens the symptoms of menopause
• Alleviate fatigue and stiffness in the body

Precaution: kids, pregnant women are advised to avoid the pose. If you are above 50 years of age and starting with yoga, then it is recommended to start practicing under a verified yoga teacher only.

Plow pose

Plow posse is a beginner-friendly pose and is completely safe for kids.

The posture promotes the calmness in the body and stretches the shoulders and spine.

Plow pose stimulates the thyroid gland. 

Benefits of plow pose

• Therapeutic for people facing thyroid imbalance.
• Reduce everyday fatigue and stiffness in the shoulders
• Regulates the sugar level in the blood.
• Works as a therapy infertility problems associated with both men and women.

Bow pose

The average age of onset of diabetic problems is 40years in India. If you are someone starting yoga after this age then it is recommended to go for some beginner pose. Bow pose is an excellent back bending pose. 

Benefits of bow pose

• Stretches the arms and leg muscles
• Opens up the heart region
• Lowers blood pressure
• Stimulate abdomen organs
• Improves flexibility of back and legs

Half lord of the fish pose

Half lord fish pose is best to promote excretion from the body. It is important to effectively detox the body for a healthy body. It is observed that people with diabetes tend to urinate more than usual. Therefore efficacious excretion in the form of urine is important.

Benefits of half lord fish pose

• Relieve fatigue and sciatica.
• Restore digestive health
• Eliminate menstrual discomfort
• Promote kidney and liver health 
• Soothes back and shoulder
• Promotes flexibility in the spine

Corpse pose

Corpse pose won’t exactly lower your insulin levels. corpse pose provides stability in the mind and body. Either it is diabetes or blood pressure problems, it is important to stay mentally stable to energies mind power.

Corpse pose allows you to develop inner space. It relaxes the body and mind.

Benefits of corpse pose

• Cure mild depression
• Lowers blood pressure
• Counteract migraine problem
• Relax you!

ABSTRACT

The above-discussed poses are:

1. Leg up the wall pose
2. Reclining bound angle pose
3. Seated forward bend
4. Upward facing dog
5. Shoulder stand
6. Plow pose
7. Bow pose
8. Half lord of the fish pose
9. Corpse pose

These poses are helpful to maintain the sugar level in the body. The poses are not only for diabetic patients. You can practice any of the poses to avoid the symptoms of diabetes.

RECOMMENDATION

Start any yogic practice under the guidance of a verified yoga teacher. The sole purpose of the article is to motivate and generate yoga awareness.

{Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.}

The average cases of high blood pressure are more than 10 million per year.

It is no surprise that we still don’t have any proven medicine that can cure high blood pressure in the blood.

The medicines available can only lower the blood pressure for a certain period. Therefore, it is important to change our lifestyle to atleast reduce the dosage.

Yoga can help you to attain this balanced lifestyle. Here are 5 yoga poses you can practice at your home to lower your medication requirement.

YOGA POSES FOR HIGH BLOOD PRESSURE 

Have you ever bothered, what is the main cause of high blood pressure?

According to studies, high blood pressure is caused by the force that blood exerts against the arteries wall. 

There would be many reasons for it, such as high cholesterol levels, family history, stress, etc.

The best way to lower your blood pressure naturally is to practice yoga. 

Bound Angle pose ( Baddhakonasan )

Bound angle pose is practiced in kundalini yoga. It helps to activate the kundalini energy said to be present at the base of your lower spine region.

Bound angle pose also works as a weight-loss yoga pose. It helps the practitioner to lose weight form the legs, abdomen, and inner thigh region. Excessive weight is another big reason for high blood pressure in most of the cases.

Benefits of Bound angle pose

• Upsurge kundalini energy, know to provide stability of mind.
• Promotes weight loss.
• Calms the mind.
• Tones your digestive system.

How to do

Bound angle pose is one of the easiest poses in yoga. Sit with your spine straight and feet touching each other. Cross your fingers and place them on the foot. Now swing your knees breathing normally.

Child pose ( Shishuasana )

Child pose is known to relax the body and mind. This yoga pose is known for regulating the blood flow in the body and calms the mind.

Child pose work as a counter pose for different yoga posture like sirasana. 

A knee injury patient, pregnant women, etc may have some limitations with the pose. It is recommended to practice the pose under the guidance of a certified yoga teacher.

Benefits of child pose

• Promotes mental stability
• Deep forward bend in the pose strengthens the spine and neck
• Help to reduce blood pressure

How to do

Sit with your legs folded such that your torso touches your thigh in the forward bend. Stay for 1 to 3 minutes. Your breath should be slightly deeper than normal and completely relax with each breath. 

FORWARD BEND YOGA POSE ( Paschimottanasana )

Foreward bend helps the practitioner to stimulate the abdomen region of the body. People with high blood pressure are usually seen as overweight.

Forward bend work as a weight loss therapy. Practicing forward bend stretches the legs and back.

Benefits of forwarding bend pose

• Helps to lose belly fat and tones the abdomen
• Improves digestion
• Promote blood flow in the head

How to do

Sit with your spine straight, legs unfolded, and straight. Take your hands up, and inhale. Exhale and bend to touch your hand to the thumb and head to the knees.

Exhale more in every breath and lean forward.

Half fish pose (Ardha matsyendrasana)

Half fish pose is a spinal twist. The pose provides a strong foundation for the back and neck muscles.

Half fish pose is useful for slipped disc problems.

Benefits of half-fish pose

• Relieves stiffness in the back and neck
• Twist in the spine increase elasticity of the spine
• Stimulate the nervous system.

How to do

Sit with your spine erect and leg straight. Now fold one leg and turn your spine, take the opposite hand up and hold the toe of the folded leg. Support yourself by placing the other hand on the side of your leg.

Bridge pose ( setubandhasana )

Bridge asana forms the body like a bridge, supported on the shoulder. The pose is best suitable for beginners.

Bridge pose is referred to as a back-bending exercise in hatha yoga. It works well in regulating the metabolism of the body.

Benefits of the pose

• Stretches thigh, back, and neck.
• Known to improve digestion 
• Stimulate thyroid gland

How to do

Lie on the floor and fold your knees. Take your ankles close to the hips. Now lift your hip upwards such that your thigh and calf muscles are perpendicular to each other. Feel the stretch from your ankles to the neck. Hold the pose as comfortable for you.  

ABSTRACT

Yoga for high blood pressure: High blood pressure may not show any symptoms in most of the cases. Over time if remain untreated can lead to a serious health problem like heart stroke etc.

Yoga can help you to lower the risk of consequence fo high blood pressure. When practiced in the long term can reduce your pill intake.

The poses discussed are

•  Bound Angle Pose
• Child pose ( Shishuasana )
• Forward bend yoga pose
• Half fish pose
• Bridge pose

GENERAL QUESTIONS FOR YOGA FOR HIGH BLOOD PRESSURE

1. Which yoga is best for high blood pressure?

Answer – each type of yoga has its own benefit. Blood pressure patients are recommended to perform subtle forms of yoga say hatha yoga, etc.

2. Can high BP be cured by yoga?

Answer – yoga can only reduce the risk of high blood pressure. No, yoga is not the ultimate cure for bp, you should ask your doctor before skipping your BP pills.

3. Is Kapalbhati good for high blood pressure?

Answer – It is best to consult a verified yoga teacher before starting your Kapalabhati practices at home. DO NOT START  without guidance.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

If you are someone carrying more weight than your bones can handle or you are a thin frame the root cause is your metabolic rate. yoga asanas help you to improve the metabolic rate of the system.

Yoga stabilizes this one thing and you get the shape you aspire for. People with bad digestive power cannot convert the food into flesh properly and hence have a lanky body. 

If you start practicing yoga the digestive fire gets activated and the conversion of subsistence into flesh will be more efficient and the body will start gaining weight.

Now if your digestive system is already good, the body starts converting food into energy and no matter how much food you eat, if you are practicing yoga the body will still lose weight.

Therefore practicing yoga will only balance the weight you have by altering the conversion rate of the body.

How can yoga help gain weight?

Yoga is not only about twisting or turning your body in a way you desire. You can opt for other forms of exercise to improve your digestive health.

Practicing yoga can have a positive impact on the hormone balance, increasing appetite ( in a subtle way ) and boosting your immunity at the same time. 

Yoga improves the digestive fire and provides a path for effective conversion. What it means is – the regular practicing of yoga asana helps you to tone your body which results in segregation of weight in the right amount at the right place. 

It is seen that choosing yoga as a therapy for weight gain provides you an advantage of stamina in the body and promotes bone density. Therefore, yoga proves to be a one in all solution in your weight gain journey. 

Another interesting thing about practicing yoga is that you don’t need to stop. You can carry yoga throughout your life. if you reached a point that now your body is completely balanced as required, practicing more won’t gain or lose any weight. It then works on energy levels of the body and promotes strength from within. This is the beauty yoga offers to an individual.

YOGA ASANAS FOR WEIGHT GAIN

COBRA POSE (BHUJANGASANA)

Cobra pose asana helps you tone your digestive system throughout. The posture is one of the foundational yogic poses and is beginner-friendly.

hold the pose as long as you can starting from 10 seconds to 1 minute. The posture has many alignment details, therefore it is best to perform under the guidance of a verified yoga teacher.  

Benefits of cobra pose 

• Tones your digestive system and strengthen your abdomen muscles.
• Ensure proper elimination of waste from the body by massaging the muscles involved.
• Strengthens the back, leg, and arms and promote bone density.
• Stimulate appetite and helps to relieve constipation.

SHOULDER STAND ( SARVANGASANA )

Sarvangasana can be practiced to strengthen the shoulder and neck region and promotes a healthy metabolic rate of the body.

It ensures the healthy functioning of the digestive tract and promotes fresh blood in the legs and hip region.

Benefits of shoulder strand 

• Practicing shoulder stand regularly helps to increase bone density of the spine and shoulder region.
• Ensure balance in the body and increase stability.
• It helps to tone your core muscles connecting to the digestive tract.

Wind relieving pose ( Pawanmuktasana )

It is important to ensure healthy excretion from the body to increase your appetite. Pawanmktasana, as the name suggest helps to release the trapped gas from the system.

It resolves problems such as discomfort in the stomach and abdomen region, irritable bowel, lactose intolerance, etc.

Benefits of Pawanmuktasana

• Healthy excretion of toxic elements from the body in the form of urine, stool, sweat, etc.
• Intensify your digestive fire and increase the absorption of nutrients in the body.
• Works as a therapy in alleviating gastric problems.
• Relieve constipation

Four limb staff pose (Chaturanga Dandasana )

Four limb staff pose is also known as low plank pose in yoga. The pose is for those having a moderate amount of flexibility.

Practicing sun and moon salutations provide strength to the body. An increased amount of flexibility will increase and allows you to experiment more with the postures. 

The posture is best for increasing lung capacity.

Benefits of four limb staff pose

• The pose helps to overcome Kapha dosha in the body, common in the flu season.
• Enhance bone density if practiced regularly
• Strengthen the arms and tones the shoulder and neck region
• Tones the abdomen region and hence rescue belly fat.

Corpse pose ( Savasana )

Corpse pose is a must! You might have seen people lying in the garden and doing nothing, well it seems to be like this but the whole part of work is internal in this case. 

Corpse pose is well known to solve your every problem. Yes, literally everything! 

Corpse pose builds a space within yourself and allows you to let yourself free from the feelings you might be holding for a long long time. It fills you with the positive vibes and provides a space to relax.

Benefits of corpse pose

• Calms the body and mind
• Helps to release headache, and everyday fatigue.
• It lowers the blood pressure and promotes healthy circulation of blood.

ABSTRACT

Yoga for weight gain is to balance your body weight.

It has nothing to do with your overweight or underweight conditions. It works for improving the digestive fire of the body.

It helps to maintain the ratio of conversion of food into flesh. As the basic cause for a person to be overweight or underweight is the inactive digestive system.

It is important to stabilize your digestive ability in order to maintain a healthy body.

Yoga has proved to be the best-known solution for either weight loss or weight gain as you can carry yoga with you all throughout your life. 

After a period of time when you acquire the desired body you wish for, practicing yoga will work on your energy flow in the body more intensely, so there is no end with yoga. 

General question for yoga for weight gain 

1. Can yoga help gain weight?

Answer- yes, Yoga can help gain weight with a plus point of maintaining strength and flexibility in the body.

2. What exercise is best for weight gain?

Answer – Yoga, squats, deadlifts, pull up, etc.

3. What should I eat after yoga to gain weight?

Answer – a handful of almonds, banana, oatmeal, sprouts, etc.

{Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information. }

Yoga is the best exercise for the immune system. Yoga provides a solution to improve your immune system. As the coronavirus spreading all across the world, one has to be equally strong in physical and mental terms.

Here are the top 5 yoga poses to boost your immunity levels and helps to reduce stress.

YOGA POSES TO BOOST YOUR IMMUNITY

Sun salutation

Sun salutation or Surya Namaskar is one of the most significant yoga practices. It includes 12 yogic postures linked in a specified manner.

It helps to boost your health and immune system of the body. You can start practicing Surya Namaskara three times a day if you are a beginner. 

Benefits of Surya Namaskar 

• Regulates the bodyweight when performed at a faster pace
• Improves the digestive health of the body by massaging the abdomen muscles. 
• Ensure proper removal of waste from the body in terms of carbohydrates, sweat, and stool. 
• Improved digestive health promotes the effective removal of toxins from the body and establishes a strong foundation.
• Brings down sugar level in the blood.
• Ensures healthy menstrual cycles and reduce mood swing problems.
• Sun salutation has shown positive results in insomnia problems. It helps the practitioner to lower stress levels in the body and complement emotional balance.
•  Lowers blood pressure
• Strengthens muscles and revamp flexibility.

Moon salutation

Moon salutation or Chandra Namaskar is another sequence consisting of 14 yoga posture with each posture deriving different benefits. Moon salutation balances the Pingala Nadi in the system associated with the cool side of the body.

Practicing moon salutation helps the practitioner to calms the mind and overcome fear and anxiety.

Benefits of Moon salutation

• Since the practice of Moon salutation is associated with cooling, it helps to ease the stress levels in the body.
• Practicing moon salutation helps the individual to overcome fertility problems in the body 
• Regular practice of moon salutation ensures sound sleep and reduces symptoms of insomnia.
• Moon salutation helps to release stiffness in the shoulders and neck region. 
• As practicing moon salutation soothes the nervous system and thereby calms the body and mind. 
• It is seen that practicing moon salutation helps the women in pain-related issues during their menstrual cycle.

Legs up the wall pose (Viparita Karani )

This is one of the relaxing poses that can even be performed on your bed before sleep. The pose allows you to relax and consciously prepare your mind for sleep.

Benefits of legs up the wall pose

• Leg up the wall pose promotes the circulation of the blood in the body. Inverted legs promote fresh blood in the legs and relax the muscles.
• This posture relieves tension in the body.
• Ensure healthy blood flow in the system. 

Upward plank pose 

Upward plank pose strengthens your lungs. it helps to open your chest area and maintain flexibility at the same time. The alignment of the pose is important. It opens up your heart region and works on the legs and hip region of the body. 

Beginners can start holding the pose for 10-15 seconds as possible and take up to 3-5 minutes as progress.

Benefits of Upward plank pose

• Upward plank pose strengthens your shoulders and neck region.
• Holding the pose tones your core muscles and upper thigh region of the body
• It helps the practitioner to unlock energy joints such as ankles, wrists, neck muscles, etc.
• Stimulate secretion of thyroid hormone.

Matsyasana ( Fish Pose )

The fish pose needs a moderate side of flexibility. It proves to be beneficial for optimizing your digestive health by promoting nutrient absorption in the system.

The pose is a reclining back exercise practiced in the hatha yoga.

Benefits of Matsyasana

• Strengthens muscles in the back and neck region
• Tones your neck, chest and navel region of the body
• Promotes absorption of nutrients in the body
• It relieves stress and promotes blood circulation in the body.
• It helps in improving the metabolic rate of the body essential to fight in the flu season.

YOGA PRANAYAMS TO BOOST YOUR IMMUNITY

1. Anulom vilom Pranayam
2. Kapalbhati Pranayam
3. Ujjayi Pranayam
4. Nadi shodan Pranayam
5. Kumbhaka ( breath retention )

The types of pranayama can be read here. It is important to stay physically healthy and mentally stable at the same time to drive through challenging times. Pranayams like Kapalbhati helps to increase the immunity of the system.

Practicing Pranayam not only calms your mind but also develops a sense of awareness all around.

ABSTRACT 

To boost your immunity the foremost thing you can practice is to stay happy and positive. 

Here, the top 5 yoga poses for immunity

1. Sun salutation
2. Moon salutation
3. Leg up the wall pose
4. Upward plank pose
5. Matsya Asana  

The above mentioned five yoga poses are the best yoga poses for the immune system. They help you with stress relief during the pandemic. 

These 5 basic Pranayam techniques practiced under yoga for immunity. Pranayam can be practiced for 5-7 minutes every day. This will help you to keep yourself calm peaceful, and positive throughout the day.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

YOGA FOR KIDS | YOGA FOR TEENAGERS | YOGA FOR SENIORS | YOGA FOR BACK PAIN | YOGA FOR KNEE PAIN | YOGA FOR HEALTHY HEART | YOGA FOR STRESS RELIEF | YOGA FOR WEIGHT LOSS | YOGA AND PRANAYAMA | BENEFITS OF PRANAYAMA | YOGA FOR BEGINNERS | WORKPLACE YOGA | BENEFITS OF YOGA | TYPES OF YOGA | YOGA AT HOME | MEDITATION FOR BEGINNERS | PRANAYAM FOR DEPRESSION

Sun salutation or Suryanamaskar is believed to have physical and mental benefits on the practitioner, along with generating a sense of gratitude towards the source of life. Suryanamaskar sequence pose has magnificent benefits as each posse is unique and work upon different sections of the body. As the twelve yogic postures are in a sequence, you can do the sequence as many no. of times you want, although it is best to start with atleast 3 times in a go if you are a beginner. 

Benefits of Surya Namaskar

• Helps in weight loss therapy

The twelve yogic postures in Surya namaskar include intense stretch in the hip, thighs, back, neck, and arms. This means it promotes the dilution of fat from all over the body and promotes flexibility at the same time. Surya namaskar if performed at a high-speed works as an excellent cardio routine and helps to balance out the excess weight of the body. Surya namaskar if performed at a low pace improves the overall balance of the body and tones the muscles well. 

• Improves posture

You will experience an intense stretch while performing each posture which results in a lean and well-stabilized body. Performing asanas helps to maintain body shape and builds balance in the body

Make sure you will perform every posture with your spine comfortably straight.

• Relieve stress

Sun salutation remarkably reduces the stress level in the body as sun salutation generates heat in the body and promotes blood circulation in the head region.

A sufficient amount of oxygen in the body helps to recover the damaged cells and encourage the fabrication of new cells.

• Improves digestion

Various posture in sun salutation helps to strengthen core muscles and tones the digestive tract of the body. Practicing sun salutation nourishes the digestive process and helps to release the accumulated gas in the body. It ensures effective absorption of nutrients in the body by boosting the digestive health of the body. Regular practice of sun salutation ensures the effectual elimination of waste from the body.

• Helps you detox your body

The deep inhalation and exhalation in the asanas allow your body to effectively oxygenate the body cells which in turn aid to detoxify the body in the form of sweat, urine, and stool. Yogic postures in the sequence open up the chest area and build lung capacity.

• Improves sleep quality

The regular regime of yoga practices set up your biological clock of the body. It is seen that body will itself start waking up on time and ensures quality sleep at night.

Practicing any form of yoga also introduces tiredness in the body which will put you to the bed soon.

• Eliminate menstrual pain

Practicing Suryanamaskar tunes the geometry of your body with the cosmos, females can experience easy flow during their menstrual cycle if introduced into yoga. Performing Suryanamaskar helps to balance the hormones in the system and thus aid females with hormonal disorders and efficient menstrual cycles.

• Obliterate fertility problems

The yogic sequence of sun salutation not only balances the hormones but also opens up the pelvic region of the body. Strengthening core muscles works as a therapy in infertility problems associated with men and women both.

• Strengthen muscles and provide flexibility

Yoga is known to strengthen muscles in the body and Surya namaskar is no exception. Practicing Surya Namaskara 10 times daily builds the muscle power in the body and enhances its flexibility.

It is experienced that regular toning of muscles increases its strength and increases bone density as well.

• Glowing skin

Suryanamaskara ensures an internal glow on the face of the practitioner as the sequence introduces toning of the facial muscles along with proper blood circulation in the face region. It rejuvenates the cells under the skin and provides a nice glow to the skin of the body. Sun salutation ensures a sufficient amount of oxygen to the cells and helps the body to build new cells.

Abstract

Practicing Suryamaskara has many mental and physical benefits on the body of the individual. To ripe the benefits, consistency towards the practices and constantly trying to eliminate the imperfections is the key to success in mastering any yoga practice. The health benefits of Suryanamaskara discussed above are

• Helps in weight loss therapy
• Improves posture
• Relieve stress
• Improves digestion
• Helps you detox your body
• Improves sleep quality
• Eliminate menstrual pain
• Obliterate fertility problems
• Strengthen muscles and provide flexibility
• Glowing skin

Each posture in the sequence has its own unique benefits on the mental health of the practitioner. Surya namaskar develops a sense of gratitude towards the sun and calms the mind. It helps to maintain balance within the system. Although it is advised to practice sun salutation under the guidance of a verified yoga teacher.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Yoga proves to be a sure shot answer for the consequences of all these late-night minds racing one commonly undergoes, results in various sleep disorders often called insomnia.

There are various therapeutic postures and Pranayam in yoga that can help you to calm your mind and improves the quality of your sleep.

YOGA FOR KIDS | YOGA FOR TEENAGERS | YOGA FOR SENIORS | YOGA FOR BACK PAIN | YOGA FOR KNEE PAIN | YOGA FOR HEALTHY HEART | YOGA FOR STRESS RELIEF | YOGA FOR WEIGHT LOSS | YOGA AND PRANAYAMA | BENEFITS OF PRANAYAMA | YOGA FOR BEGINNERS | WORKPLACE YOGA | BENEFITS OF YOGA | TYPES OF YOGA | YOGA AT HOME | MEDITATION FOR BEGINNERS | PRANAYAM FOR DEPRESSION

Top 5 yogic postures for the sleeping disorder

1. Wide leg forward bend

Wide leg forward bend enhances the flexibility of legs and outstretched the limbs. This posture is widely practiced in the Iyengar type of yoga. The pose is beginner-friendly and has no limitations to the senior people.

Although if one poses any medical limitations, then modification in the pose with the help of a yoga teacher is recommended.

• Strengthen the inner thighs and lower back region.
• It improves blood flow in the head and hence calms the mind.
• It improves digestive health as it tones the abdominal of the muscles of the body.
• Ensure a sufficient amount of oxygen to the mind and relieves mild depression.

How to do

Sit with your leg comfortably apart. Take a deep breath, exhale, and bend forward. Place your arms on the floor and support yourself. Try to touch your head on the ground. Breath normally in the position. Inhale and come back to the normal

2. Extended dog pose

This yogic posture proves to be one of the most effective yoga postures to cancel out all the side effects of your monotonous desk job. The posture strengthens your back, stretches your arms, and relaxes your neck and shoulder muscles.

• The posture includes placing your forehead on the mat, which results in the stimulation of the pituitary gland in the body and helps to strengthen your biological clock.
• The backbend in the posture promotes flexibility in the spine and helps the practitioner to improve their quality of sleep by removing stiffness from all over the body.

How to do

Keep your body in the table position and roll forward your arms and the upper half of the body, keep your hips in perpendicular to the ground or in alignment with the knees. Flat your feet and stretch them forwards, on the opposite side, stretch your arms and try to touch your head on to the floor. Make sure your hip won’t lean forwards. Take a few breaths in the position and then relax and come back to the table position.

3. Big toe pose

Big toe pose is an all-time favorite of any yoga session you came across and is the most challenging one too. The pose may have modification based on your physical limitations if any. The pose works well in reducing sleep disorders and proves one of the greatest poses for blood circulation in the head region.

• The pose tones your liver, kidneys, and abdomen muscles, which results in improved digestion.
• Practicing yoga regularly activates the parasympathetic nervous system, and releases the long hold feelings that result in a free state of mind. 
• The stretch in the back improves flexibility of the spine and promotes circulation in the body.

How to do

Stand straight with your shoulders nicely spaced and stretched. Look forward and lift your hands upwards and inhale as deep as you can, fill the air in your lungs and now bend forward while exhaling and try to touch your hands to the ground and your forehead touching below the knees. Make sure your buttocks and heels should follow a straight line perpendicular to the ground. Hold the posture as long as you can, and try to stretch even more. Now inhale and come back to the standing position through the inhalation process. 

4. Cat-cow stretch

Cat-cow stretch is another yoga posture dedicated to enhancing the flexibility of the spine. a flexible spine ensures a healthy body and develops mindful coordination with the body. It is important to keep the spine at rest while sleeping, and the workability of the spine determines the quality of your sleep at many levels.

• Cat stretch not only works on the lower back region but also tones the muscles related to the digestive system and ensures healthy digestion which eventually results in eliminating the min-night carvings and promotes sound sleep.
• Practicing cat-cow stretch also tones your shoulder and neck region and promotes healthy brain cells that result in releasing stress and anxiety of the body.

How to do

Make a table position completely balanced and exhale by arching your spine upwards. Keep your eyes closed and try to exhale as much as you can. You can breathe slightly deeper than normal and hold the posture as long as you can. Now inhale and arch your spine downwards and stretch your front portion of the body. You can hold the stretch as long as possible for you, and breathe slightly deeper than normal every time. Try practicing three times in one go if you beginner

5. Butterfly pose

Butterfly pose is usually practiced in a kundalini yoga sequence and has both mental and physical benefits. Butterfly poses on physical level tones the inner thigh muscles and nourishes the abdomen region of the practitioner, which results in strengthening the digestive system and thigh muscles of the body.

• Butterfly pose activates the kundalini energy, said to be present in the lower region of the spine, and ensures the health of the body
• Practicing a butterfly pose regulates the air present in the body and helps to release trapped air from the body.
• Regular doing of butterfly pose strengthens the knees and ankle joints.   

How to do

Sit with your spine straight and let your feet touching each other toe to toe. Place your hands on the front part of your feet by crossing your fingers with each other, such that your thumbs are crossing each other and placed on to your big toe. Now swing your legs by taking your knees up and down. Focus on the movements of swing and try to touch your thighs on the floor. You can do the pose starting from 2 to 10 minutes as comfortable for you.

Abstract

Different people have different reasons for insomnia, the most common are mental health disorders,  medical conditions, consumption of alcohol or caffeine, etc. Yoga works well on the mental as well as physical aspects of life. Practicing the following poses works as a therapy for your sleep disorder, calms your mind, and ensures sound sleep. It is important to sleep well to function better, as the body needs restfulness, and practicing yoga regularly creates a distance from the stress and anxiety you face. It ensures freedom on the level of mind and body. So, keep reading and keep practicing!

{Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information. }