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Chair Yoga Poses for All Ages to have Best Posture and Less Stress

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Chair yoga poses is a viable option if you want to level up the yoga exercises. Yoga has been known for its low-impact form of workouts. But it has been considered significant because of the improvement in the flexibility of joints and blood circulation.

Chair yoga poses give all the benefits that a standing yoga has to offer. From the motion while seating, yoga poses can be as effective as doing yoga in standing positions.

But who can practice the yoga poses while sitting? Can you imagine it doing while in the middle of work? What could be the benefits of the chair yoga poses?

These yoga poses can be practiced by anyone, especially those who wanted to enjoy the great benefits. Mobility limitations are just the second reason. I have known many people practicing yoga, but they have no worries with space or equipment for doing it. 

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Classes are offering different yoga forms. You can find these places in the communities of retired senior citizens. Based on the study, senior or those in the age of 40 years old above, they considered doing chair yoga poses. Others also in favor of these yoga routines because of health conditions like obesity or brain health problems.

Nonetheless, we are not limiting them with the chair yoga poses. Everyone can perform it as long as the poses are appropriately executed. Just start with the easy or for beginners, then you can add more routines for additional benefits of yoga.

Best Chair Yoga Poses

Being said that, here are the chair yoga poses that you can start right away as they do not require any special equipment. 

1. UJJAYI BREATHING

Chair-Yoga-Poses-for-All-Ages-to-03Our body needs a proper yet comfortable way of breathing. Get a chair and sit at the edge of it. Then place your both hands on your waist, following a deep breath in through your nose. Slowly, make sure that it reaches the sides and your abdomen. After that, exhale slowly and repeat 10 times. That would help you to practice proper breathing.

2. CAT/COW POSE

Is it a cat or a cow? Either of the two, it has no difference at all. This yoga pose will improve your back posture, aside from proper breathing. While sitting at the edge of a chair, start inhaling but make sure that your back is forming an arch shape. It will make you look upwards. Then exhale through your spine, not the stomach. To do so, pull your core muscles. Otherwise, your back will be in straight posture too early. After exhaling slowly, do this pose five times to ease tension at your back and neck.

3. TWIST

Chair-Yoga-Poses-for-All-Ages-to-04If you want a quick yoga pose, then this one is for you. The twist is a sitting version of moving your hips in circles while standing. So if you are in a sitting position, push your hips in clockwise and counterclockwise. Make it quick to relax your hip muscles. Overdoing it may cause hip injury or muscles aching in your lower back.

4. SUN SALUTATIONS

It is another yoga pose that needs your upper body participation. With sun salutations, you can use your arms to create a relaxing yoga pose. Sit on a chair, then start breathing in and lift your arms. Then press over your heads with your palms. Exhale while your arms are floating back down to your sides. You can also add a twist with your wrists when exhaling. Consider doing this five times. Not more than that, so your spine will not get fatigued. It will also release tension in your shoulders and neck.

5. HIGH ALTAR SIDE LEANS

To do the high altar side leans of the chair yoga pose, you need to lift your arms and interlace with your fingers. Do this in front of you. Then, move upwards until you reach above your head. Hold this position. Slowly, lean to the right for three breaths and your left side alternately.

6. EAGLE ARMS

eglexuyVGSbYUYMostly, shoulders and back muscles need to be relaxed. Yoga chair poses can do something about it. With your arms at your side, stretch it like eagle wings. Next, bring your two arms in front of you but make sure that your one arm is under the other. Then bend your arms at the elbows and make a twist of your arms. Your palms should intertwine with each other. Hold this position for 5 seconds, then go back to the starting position. Do the same with your opposite arm on top. 

7. NECK STRETCHES

It is not only the shoulders and back, but the neck also needs stretching. As we know, the neck is getting lots of stress. And you can destress it while sitting down—no kidding with that. The first thing to do is put your right arm drape over your head until your palm reaches the left ear. Next, fall your head on your right shoulder slowly. Hold this position for five seconds. Then repeat on the opposite side. Ain’t this yoga pose relaxing to your neck?

8. HIP STRETCHES

There are lots of yoga chair poses, including hip stretches. The hip needs additional stretching aside from twisting. For this one, you need to bend your knee, either left or right. Make sure you sit up straight. Next, place your right ankle or over your left knee. Then lean forward and hold this position for five seconds. Repeat this on the opposite side to feel the full relaxation.

You can also try another pose. This one needs your legs to be wide open while pointing your toes out. Next, reach toward the floor but make sure that your one arm is inside one of the legs. You can do the right or left side. Then lift one arm upward and look up to your palm. Hold this position for five seconds. Do this on the opposite side. 

Sharing Our Insights

Make chair yoga poses one of your workouts not to miss your exercise routine even when you have busy schedules. No more excuses if you are serious about your health, you will not miss a thing. Instead, you will grab any opportunities so you can have a quick stretching of your muscles and relaxation.

Yoga HIIT Workouts – The Best Combination of Exercise for Better Results

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Yoga HIIT workouts, or high-intensity interval training, are a combination of yoga poses and high-intensity interval training (HIIT), which strives to achieve better results. Do you know the feeling of intense for your heart rate yet satisfying? This combination, yoga HIIT, can give your body a difference from inside and out.

Yoga HIIT workouts are intense routines, which include cardio, running, weights, and yoga poses. For some, yoga is a lame exercise compared to weight lifting and cardio workouts. But hear me out, I have tried the yoga HIIT workouts to build strength and noticed the results.

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The results I got when doing yoga HIIT workouts are far from what I have imagined. The visible results I have seen gave me the courage to do more and continue as regular exercise.

So, where did I learn it? At first, I admit to encountering different troubles and difficulties. Especially doing the intensity interval training at the hips, arms and legs, it will give your heart rate a jump start like a ball bouncing on the ground. Adjustment of the body like your arms and your hips, with the strength and coordination, are the first you will meet.

If you notice your body in the difficulty of breathing, rest for one minute, inhale and exhale to five breaths, and return to your starting position. Look and feel the amount of time you will be spending if you are doing a downward dog exercise to the floor.

My first try at yoga poses at home were beginners’ moves. With the help of video tutorials, I managed to perform different poses. Then I started looking for another set of workouts. I started looking at cardio conditioning and strength exercises, and there I came across the HIIT.

So when I am already doing HIIT, I include yoga poses as cooldown routines. It is the right combination if you want to relax your body after the cardio and strength workouts. Other than cooldown, I also tried doing yoga poses as a warm-up to HIIT. Guess what? It works perfectly, and I never regret doing yoga HIIT workouts.

So why do the yoga HIIT workouts?

The yoga and HIIT workouts are the opposite. As you can imagine, I explained that I applied yoga poses as warm-up and cooldown to prevent injuries. You must listen to what our body needs. Is it strength or cardio or just basic yoga poses? Can you do it if you switch your legs then switch sides? Can you calculate the percent of your maximal heart rate to build strength and return your entire body and go to starting position without injury?

Knowing this is important to get the benefits from your yoga routine by integrating calories on each exercise for cardio yoga workout. The workout consists of the sequence and practice of different exercises such as lunge and plank using equipment like kettlebell can burn fats, and increase stamina and the flexibility of muscles.

But sometimes, those who performed yoga develop injuries. And you know why is that? Wrong pose and you ta end to push your body too hard at the first session.

When I first did the yoga HIIT workouts, I practiced being careful, especially during the first session. It is essential to find the technique. Proper breathing is necessary to do the yoga HIIT workouts successfully. Keeping yourself calm will help you perform the yoga HIIT workouts.

So how can you manage if you do HIIT workouts from the beginning?

For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

The Warrior II

Warrior-II432For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

So how would you do it?

  1. Stand back with your left foot into a wide stance.
  2. Turn your left foot in 45 degrees while opening your arms.
  3. With your arms open, put your right arm forward in line with your right toes then your left arm behind you.
  4. After that, bend your right knee to lower your hips. Make sure you keep your back leg firm and your back straight.
  5. Then reach through your fingertips to opposite walls and stay still for three to five breaths.
  6. Repeat this on the other side.

For more advance of a yoga pose, you can do the following:

  1. While your both feet parallel to the short edges of the mat, inhale and stretch your arms overhead.
  2. Then exhale and swan dive into a forward fold. Make sure your hands do not touch the floor. You use a yoga block.
  3. While in this position, shift your weight in the center of your feet. Slowly, lift your kneecaps, and release the crown of your head toward the floor.

Eagle Arms with a Twist Yoga Pose

eagle-arms-forhips-t564There was a time when I needed to have a good stretch with my shoulder and upper back. HIIT workouts, when you are not used to it, you will need a good stretch before and after the session.

  1. Stand as your starting position while bringing your left arm under your arm. So the position of your elbows is hooked.
  2. Then slide your left palm up to your right palm.
  3. After that, inhale and lift your elbows. Make sure you exhale and fold forward your elbows toward your belly button.
  4. Repeat the breathing five times and switch your arms.
  5. Then from the fold, place your left hand under your head on the floor or a block.
  6. Inhale and lift your right arm toward the ceiling. Make sure your right hip is not reaching up or back.
  7. With your strong legs, maintain as well your breathing pattern about five rounds and switch sides.

Tree-like Yoga Pose

Yoga-HIIT-Workouts-The-Best-Combination-03Like other yoga HIIT workouts, you can do a pose called a tree. A tree-like yoga pose is a challenging routine. I tried this one time to work on my core stability, balance, and strength. It also helps to keep my hip and chest balanced. When I achieved the results, I started to include this pose once in a while during my yoga HIIT workouts.

  1. Your starting position is standing tall, your thighs and abs are engaged.
  2. Then shift your weight to your left leg and bring your right foot into the side of your left ankle. Make sure you avoid knee joints.
  3. Afterward, bring your hand to your chest and lift them over your head slowly. It will look like branches are growing toward the sun.
  4. While doing this, make sure your left thigh is engaged and lift out of your left hip.
  5. Then relax your shoulders while standing tall and uplifted.
  6. Try holding your breath 3 to 5 times before switching the legs.

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Bridge Yoga Pose

If you want focus strength to your legs, glutes, and back, try doing the bridge yoga pose. This pose will open your front hips and chest. How to do it?

  1. In this yoga pose, you will start by lying down on your back while bending your knees to put your feet on the floor.
  2. Then, stretch your fingertips toward your heels and take a gaze towards your knees.
  3. Inhale and begin to lift your hips, one at a time. It will keep your shoulders on the floor.
  4. Exhale while lifting your chest and hold your breath for three to five times.
  5. Then roll down to your back and repeat twice for the best result.

What can we say about it?

Yoga HIIT workouts are the exercises you should do if you want to achieve the best results to get physical fitness and improve mental health. Strength and balance are essential for daily activities. Combining these two exercises, you will gain more benefits than normal HIIT or yoga workouts.

Pilates for Men to Fine-Tune those Muscles without Getting Injured

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Pilates for men holds plenty of benefits though there are challenges that may be hard to overcome. But there are some ways to do pilates for men without getting injured. Pilates workout can help your body to fine-tune the performance.

Pilates for men are movements which are concentrated but help your workout performance. This kind of workout can help you in many ways. Not only when you exercise, but in your daily routine, pilates for men can help your body feel better.

There are plenty of ways on how to do pilates for men, and you can see the difference. But knowing the benefits of doing this exercise will make a significant impact on your body.

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Benefits of Doing Pilates Workout

Muscle Development

In doing exercise, not all muscle groups are being taken care of. Some of your muscles used in daily movements are more durable than other muscle groups. In this case, the pilates for men’s workout will work for other tissues that do not get a lot of attention in daily movements. It also builds muscles which are disregarded during lifting.

Increase Muscle Flexibility

3rdptAkc2Hr3When doing a pilates workout, the focus of this workout is to focus on how muscles can be stretched to prevent injuries and strains. The pilates for men also ranges of motion.

Develop Core Strength

Pilates is crucial as it is also performed to build strength to your core. The power movement in your limbs. The actions hit your abdominals and ab muscle, which turns out to develop a six-pack.

While it strengthens the core, it also affects the pelvic, which helps most men to control this particular part of the body.

Proper breathing

Aside from muscle development and improvement of certain muscle groups, like other workouts, pilates improves proper breathing. Increasing focus on disregarded muscle groups, adequate breathing also considered being one of the benefits of pilates for men.

How to Perform Pilates for Men Workout

After knowing the impact of pilates on the body, here how you can get to start doing this workout, for a starter, the fundamental Pilates movements should be the routine. Improving spinal mobility, core strength, and postures are on top of why pilates for men is essential. Then, going to the next level of routine for pilates. This development brings better and powerful results after doing pilates for men.

Curling The Pelvic

Step 1: Lying on your back with arms by your sides is the starting position.

Step 2: Then inhale to prepare and press down into the floor. Exhale as you tuck the pelvis, making it lifts your tailbone off the mat.

Step 3: As you lift, squeeze the glutes to achieve a straight line from knees to shoulders and hold this for 3 seconds.

Step 4: Then reverse the movement by rolling down slowly and beginning with the spine until tailbone.

The pelvic curl is one of the pilates for men, which helps you to make a simple movement into more complex with flexibility and strength. The improvement of mobility will be the focus, which allows the additional movement of the spine.

Changes for Leg

Step 1: Your starting position is lying on your back. Bring one leg up, keeping your arms down by your sides. Make sure your legs are in the 90-degree place.

Step 2: Then, draw your abdominal muscles while maintaining a neutral spine. But do not arch your lower back.

Step 3: A tap to each toe gently and make alternate legs by hinging at the hip.

Step 4: For the final step, extend each leg straight and hover above the mat.

Why this workout? This routine can help your core strength. Pilates for men affects the core muscles if leg exercises are appropriately done. And let us not forget the arms.

Spine Twisting

Spine_twisting_poseweyw4eabStep 1: Lie on your back with legs in what we call a table position where your knees together, arms outstretched to the side with palms up.

Step 2: Draw abdominal muscles in and rotate your legs gently to one side keeping knees stuck together. It will cause your hips to lift off the mat.

Step 3: Return to the center and perform over again to the other side.

This workout can make a big difference when you are doing it correctly. A rotational component can make pilates for men productive to improve flexibility.

Lifting Chest

Step 1: Your first thing to do is lie on your back and make sure your hammock your head with your hands. Try to relax the neck when you do this.

Step 2: Then inhale and exhale while lifting your shoulder blades off the mat. When doing this, you have to use your abdominal muscles and not the neck.

Step 3: After that, rotate to one side gently. Do the same for two more times. Rest between sets.

It is one of the pilates for men for your abdominal muscles. The movements like obliques maintain a contraction of your muscles while rotating side to side.

Extending your Back Capability

Step 1: Lying on your stomach while drawing your abdominal muscles towards your spine before lifting the head and chest off the floor.

Step 2: Then keep the neck standing up while reaching your fingers down towards your toes. It will bring your shoulders back and together.

Step 3: Afterwards, the force should be working with your shoulder blades and upper back. Avoid doing some work to your lower back.

When you do this kind of routine, it has a different effect on your body. Most of the workouts are being done in front of us. But this routine will get your back in shape.

Sharing My Thoughts

While others are doing a workout, pilates for men can be the savior if you want more strength and flexibility. The results of the exercise can be perfect when proper repetition, rest, and sets of the routines are delivered.

For starters, pilates for men’s workout should start performing the basics. Then gradually increase conditioning if the body can endure more complex routines.

Yoga at Home, Yoga for Everyone – The Complete Routines for Beginners

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Yoga at home should not be taken for granted as an easy workout because yoga can do a lot of things in our health. To be fit and ready, your physical, emotional, and mental health should be prepared all the time. Caught in the middle of a pandemic crisis is not a joke.

Yoga at home has no difference in doing a workout at home. Well, yoga, technically, is a form of exercise, but it doesn’t require lifting of equipment. Yoga is all about your body – how you move, think, and the combination of it.

Entering a yoga world can be daunting. In my case, I cannot decide whether to make yoga at home a big deal. There are many forms of yoga, and I tried each one of them to determine what will be my yoga at-home routine.

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You see, I am new to this thing. I heard and watched some videos about yoga. Well, I knew little about breathing exercises for yoga. But doing yoga is not that simple as it seems. There are plenty of gyms and studios for yoga exercises. But this time, it will be different because these places are close due to the pandemic, so my starting point is doing yoga at home. Online videos for tutorials are my backbones in yoga. If I have some questions, I asked my friend of mine, who is a yoga instructor. Well, lucky for me.

My friend, Yula, has been in yoga exercises for a very long time. She knows the dos and don’ts in doing yoga. As now that most workouts are being performed at home, Yula prepared some yoga routines to be done at home.

Essential Yoga at Home Routines

Hatha

Yoga-at-Home,-Yoga-for-Everyone-03One of the yoga at home you can start with is Hatha. Hatha yoga uses a combination of body posture (asanas), breathing (pranayama), and meditation (Dyana). These three postures aim to invigorate both your mind and body. 

Since this is the start of every yoga routine, it is known popularly for the slower-paced practice. The focus of this yoga at home is breathing and basic poses. That is why, properly doing this routine will make the next yoga easier to perform.

Vinyasa

After making yourself familiar with yoga body postures, breathing, and meditation, you will have to face the vinyasa. The vinyasa is called flow yoga because of understanding the fluid transitions between poses. So the critical thing in this routine is the breathing to synchronize with the movement.

Bikram

No sauna? Well, this yoga practice should not bother you if you are doing it at home. Bikram can be considered as yoga at home as long as you perform it in a place like a sauna. 

Traditionally, a Bikram is performed in a sauna-like room with at least 40 degrees Celsius and 40% humidity. The heat allows us to dig deep into the stretches while doing yoga. Each movement in this yoga builds stamina and flush toxins from the body through intense perspiration. 

If you are a pregnant woman who loves to do yoga at home, avoid this one. Also, those with heart problems, Bikram is not your thing.

Yin

Yoga-at-Home,-Yoga-for-Everyone-0545Familiar with the word yin? For yoga, this is a routine that needs excellent meditation. The posture on this yoga is mostly passive, which targets the connective tissues in the body. If you want to work out your hips, pelvis, and lower spine, yin yoga should be your ally. It is a slow pacing yoga because each movement is held for 20 minutes. So, patience is the key.

When you have a troubled mind, yin yoga is ideal for you to release the tension and relax your joints.

Iyengar

A form of Hatha yoga that focuses on ideal alignment. You will need to use blocks, straps, harnesses, chairs, and boards as props. The principle of Iyengar is linking asanas together. Without it, your Hatha yoga has no alignment, and for a beginner, basic postures will be hard to achieve.

Jock

Yoga at home, which focuses on strength and endurance rather than flexibility, is called a jock yoga. The routine in this yoga uses movements and strengthening postures. It is more enticing if you will perform it with contemporary music, which can work on stiff muscles. 

If I am asked, I prefer this yoga to make my stiff muscles to increase flexibility and improve muscle strength.

Restorative

Are you thinking of relaxation while doing yoga at home? Well, basically doing yoga is about relaxation, and the therapeutic routines will give your body a healing effect in mind and body. Remember that each yoga needs patience, and if you successfully incorporate restorative yoga in your routine, it will increase recovery from illness and injury. 

Ashtanga

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Are you doing a vinyasa style with six poses? This yoga is called an ashtanga. The movement sequence is sequentially at a rapid pace and synchronized with the breath.  

For beginners, ashtanga should be started with a slower-paced transition so the body can be familiarized with the basics and the exact style of this yoga. This yoga is best when having sleepless nights.

Prenatal

Yes, you read it right. Prenatal yoga is ideal for both expectant mothers and those who are due to labor. Correctly stretching and breathing will help the whole pregnancy months. 

An expectant mother should do this to make the labor more natural and faster. If the yoga starts later, it will create faint, sickness, and dizziness. 

Jivamukti

“Liberation while living” – this is the meaning of Jivamukti. A vinyasa style practice that is physically and intellectually intense, with themed classes. Chanting, music, and scripture readings are included, which means more physical workout.

Sharing My Thoughts

When I started doing yoga, it changed a lot in my body. But later on, with the discipline and following proper yoga routines, the benefits of yoga at home exercise my muscles and joints. It improves my breathing and movement after the lar practice of yoga.

Strength or Cardio, which one provides Best Results for Mental Health?

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Strength or cardio – this is the common question of those anxious individuals who love to workout. These two kinds of exercises can give benefits to your body over time. So it is essential to know what it can do to your body.

Strength or cardio – you do not need to worry too much because these two have unique benefits. But if you want to improve your mental health, I suggest you should consider doing cardio exercises to increase brain functions.

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Cardio workouts are more favorable to increase mental health. Exercise for strength includes weight lifting. But make sure that if you do weight lifting, you know your capacity to lift. The workout you are going to do connects your muscles to your brain so you can assess if you are strong enough to do some strength workout.

If you want to know better about the mental benefits of cardio workout, you should know how it transforms simple exercise to benefit your brain. Choose what activities are suitable to increase your mental capacity.

Now, let us focus on what exercises can be done to benefit your mental health. Knowing both strength and cardio exercises will give you a better overview of activities that you can try.

What are cardio exercises?

Strength-or-Cardio-Workout-002So first, let us look into cardio exercises. Cardio includes running, and according to study, running can help you clear your mind. It increases positive mental results to forget dilemmas and worries.

I try doing cardio exercises when I want some peace of mind. For instance, doing aerobic exercises help me improve blood circulation. We know that proper blood circulation helps our brain with more oxygen.

It can be recalled that increased oxygen to our brain clears our mind, improved focus, and disregards overthinking or anxiety. Depression is a common issue among us, so that proper cardio exercises can lessen negativity.

Between strength or cardio workout, how the latter exercises help our body?

There are links between exercises and our brains and to be specific the cardio exercises. I am amazed by how the exercises are linked with mental health. But looking into some readings, I encountered the following studies on the difference in strength or cardio exercises.

It releases endorphins and binds endogenous opioids.

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Based on the endorphin hypothesis, cardio exercises increase our overall health, from physical to emotional to mental health. How does this happen? It is the result of the release of endorphins to receptor sites in the brain. Also, doing exercises make several subsequent binding of endogenous opioids.

It boosts overall health.

In my experience, I see the difference between exercising before and after and how it affects our life. Boosting our overall health is one of the right reasons why cardio exercises are essential. When you do this exercise, your body temperature will start to elevate, and every time you move, you will feel the blood rushing into your veins.

It distracts negative thoughts and refocuses your senses.

There have been studies that I have read about strength or cardio exercises. And what amazed me is the fact that cardio exercises like running, walking on a treadmill, and meditating can decrease stressful stimuli and feelings. It redirects your focus on things that can help you to be more optimistic.

It increases self-esteem.

I think that any of these exercises, strength or cardio, the most important is the health benefits that we can have. Finding the real power and making our physical and mind to be fit, there is no doubt that cardio exercises are what we need to do. I, for example, have been doing a routine activity that suits my schedule. Also, I have checked my capability to do workouts to test my agility and balance. And if I am feeling stress, perform the exercise to lessen it and increase my happy hormones.

Meanwhile, strength exercises give us some health benefits as well.

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In my search to find what are the health benefits of strength training, there have been some studies showing significant results of lifting for mental health. Here it goes.

It addresses depression.

Like cardio exercise, strength exercises help reduce symptoms of depression, especially among adults. Also, I did some low to moderate intensity strength training, and I found out that it changes something in my body and mind. I tend to think less of negative thoughts. So I imagine what about depression. So I want to believe how it helps those individuals who manage to perform mild to moderate depression?

It improves brain function.

Like cardio exercises, studies showed that strength exercises could improve cognitive function. Especially for adults, it enhances the decision making of a person and the focus on an issue or matter. Brain training is not enough to improve reflexes and other cognitive functions. The practice of coordination and balance help the brain to function as it should be.

What can we say about it?

Actually, strength or cardio exercises, either the two, can help our overall health. From physical, mental, and emotional health, these exercises give us excellent results. For instance, when it comes to focusing, these exercises help us to achieve our goal every time we are doing a routine daily.

When I tried it, each session of strength or cardio exercises, there have been many changes. Look closely with each routine and sets, so you will know what to be repeated for your workout.

Assessment of each workout daily is essential to achieve the mental benefits from your workout. It is not really important if you hit the gym or you are doing it at home. As long as you know the proper way of exercising, you will see the difference.

10 Remarkable Easy Yoga Meditation Techniques for the Whole Body

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Yoga meditation techniques have been a practice for so long because it gives focus, less worry and comfort for most people. Of course, yoga is a form of exercise that enables our mind to relax and our muscles to be at ease after a long day of work.

Yoga meditation techniques include the purest form of routine that you can follow to experience the health benefits of yoga. Yoga, in the form of meditation, focuses more on mental health. It is the perfect way to destress your mind and prepare it for the next day’s activities.

Now, you may be asking what the yoga meditation techniques are? Before jumping to the extreme methods, we prefer to give you the basic yoga meditation techniques to perfect the rest of it.

These techniques will help you prepare for more advanced skills on how to do yoga meditation. At the end of each method, you can feel the improvement and increase the flexibility and freedom of your mind.

Over time, your body will get used to yoga, and it will become your habit, so you will want to do it every day. As a beginner, it is essential to learn the yoga meditation techniques to get familiar with the routine, especially the dos and don’ts in yoga.

Techniques for Beginners

Technique 1: Two minutes to meditate

How long will you need for meditation? While sitting for two minutes, yes, two minutes will be enough as you start to meditate. Then you can increase it to 10 minutes for the following month.

Technique 2: Morning is the best time

There are many here who ask when the best time to meditate is? Well daily is an obvious answer but if it is morning or evening, you will probably say evening to relax. It is okay to meditate during night time. But in our yoga meditation techniques, we suggest that you should do it in the morning. You can have a friendly reminder on your phone or at the bedside clock to do yoga before starting the day right.

Technique 3: Assess your emotion

When doing yoga, you should feel okay. What you are doing should have a positive impact on your mind and emotions. Make sure that your whole yoga meditation gives you full health benefits.

Technique 4: Practice proper breathing

In yoga meditation techniques, breath is one of the essential things that need to be monitored. Start from counting one up to ten, so you can follow the intervals.

Technique 5: Do not give up easily.

As a beginner, you will wander from the start, so do not give up easily. When you go wandering, you can start by counting one again. It is one of the challenges when you are meditating. Do not pressure yourself to get it perfectly right in the first session. You will learn to embrace the process of yoga meditation over time.

Technique 6: Try to focus rather than clearing your mind.

It is a common thing that when you do yoga, you will have to clear your mind. Instead of doing this, try to focus. It will be easy for your thoughts to train your brain how to focus on things in your mind. You may wander while doing yoga, but learning how to focus will help you clear your thoughts.

Technique 7: Learn to understand yourself

Before deciding to have yoga, learn to know yourself. What are your weaknesses and strength? What are the things that distract you easily and motivates you? These are some of the things you should know about yourself. So if anything related to it arises, you can deal with it efficiently and get back on track in your meditation. In this way, you can be friends with yourself as well.

Aside from those factors, study your physical capability. You should know if you can follow the breathing and if your feet are okay, especially your toes and ankles. These should be your priority since you are a beginner in yoga meditation.

Technique 8: Check your yoga area.

The light, sounds, and ambiance of your yoga area should be checked before starting to meditate. For instance, you will need a good view of your room. There should be no noticing sounds, so you can learn how to focus easily. The light in the room should be enough and not too bright or dim when you meditate. It will affect as you close and open your eyes during meditation.

But actually, you can do it anywhere since you are like practicing and familiarizing yourself with the techniques. You need to know the basics.

Technique 9: Commitment is essential.

You have to be 100% committed if you want to be successful and make your yoga a habit. Without commitment, you will have no plans to achieve the health benefits of doing yoga meditation. It is better to start yoga if you set goals for yourself.

Technique 10: Seek professional advice.

Of course, what we have here are just the yoga meditation techniques and not the routine of yoga. Then you should find the best yoga practices that will suit your capability and how you will start your very first session. It is the ideal thing to do rather than looking into an online tutorial of a yoga routine.

What can we say about yoga meditation techniques?

Doing yoga meditation alone is a lonely thing to imagine. Instead, look for your friends and ask them if they want to join you on your team. Imagine achieving your goals with your friends. If your friends are too busy with their schedules, you can ask some people in your community to join you in relaxation.

Then do not forget to smile after achieving each session. You will need to embrace the times you spent with yoga meditation. It is a commitment; therefore, when you reached your goal, it should be a satisfying and glorious ending for you. It will be a good feeling.

One thing, yoga meditation techniques can be judged as easy to do and learn. But do not forget that doing yoga can give you many genuine amazing benefits. If you are committed to starting, then it will be a habit for you: not just a regular habit, but a good and healthy beneficial habit. I am sure you want to start yoga without delaying after reading this article, don’t you? Best luck in achieving fantastic health!

Pilates Benefits: Your Motivation for Healthy and Stronger You

Pilates Benefits: Your Motivation for Healthy and Stronger You

Pilates benefits emphasized that doing exercise is good for our health. But this became my favorite because pilates has many health benefits. We have listed here the excellent benefits of pilates for your motivation.

Pilates benefits have been one of the reasons why many are choosing this rather than other forms of exercise. So why not try to perform pilates?

Some claim that pilates benefits strengthened the body and health of an individual. In many aspects of being healthy, doing pilates is an excellent way to lose some weight. In addition to that, it gives you many health benefits, which include having a stable and good health condition.

Benefits of Doing Pilates

1. Improves healing of the injury

Pilates, as a form of exercise, promotes healing of wounds. For instance, when you have broken bones, you can have faster recovery when you practice Pilates. And the good thing about pilates benefits is to lessen the chance of getting injured again.

In this essence, Pilates is a form of physical therapy. It is one of the safest methods to have low impact and partially weight-bearing. It has been dubbed as the most reliable therapy. The degree of flexibility depends on the capability of the person. 

The effect of pilates depends on the severity of the injury and should be adjusted according to the person’s needs. Most individuals tried doing pilates to resolve issues to backache and other back problems.

WertrgsegD2. Efficient breathing

Another pilates benefit that we can consider is to improve proper breathing. People with asthma should try doing pilates. Proper breathing can be improved by pilates. According to the study, pilates supports the lungs to provide air in and out of the body entirely. It focuses on breathing of the person – the thoracic or intercostal breathing.

Proper breathing gives our body the right inhale and exhale pattern. While doing it, it supports the movement of our body. When you are diagnosed with asthma, pilates can make your lungs stronger and normalized your breathing cycle. The usual workout for asthmatics is pilates and recommended as well by therapists.

Athletes’ Performance Pilates3. Athletes’ Performance

To be a performing athlete and if you are results-oriented, you will need to know that this is one of the pilates benefits. Most athletes will need to have balanced muscles to perform the assigned routines or workouts adequately before the game. 

In other words, pilates benefits the athletes in terms of conditioning the whole body, especially the ankles and feet. These are the critical parts of the athletes, so they will not fail during their tournaments. Pilates benefits provide an athlete’s safety and lower the risk of getting injured during practice or the day of the competition. It gives strength to your muscles and prepares them to be more elastic and more joint mobility.

4. Long Term Effect for Women

During pregnancy, women will need to have healthy pelvic floor muscles or the foundation for the core of the body, which supports the organs like the uterus and bladder. The importance of a sturdy base is related to giving birth. A weak pelvic floor can result in health problems like a decrease in sexual enjoyment, prolapse, or incontinence. Otherwise, pilates benefits can strengthen the pelvic floor muscles of women for long term effects such as ease on giving birth, the slow aging process and increase sexual pleasure.

So the pilates benefits are necessary to be performed by women, especially those ladies looking forward to being a mother. This exercise can help you lift, strengthen and support the pelvic floor. But everyone should do Pilates exercise to increase physical performance. 

5. Increase Cognitive Function

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If the body is healthy, then the mind is also in normal function. The connection between mind and body is stable; that function of the brain depends on the health conditions of our body. The proper breathing because of pilates exercises will keep your body and mind working together. 

The main reason why pilates is significant to increase cognitive function is to reduce stress. All the exercises can decrease stress hormones and increase feel-good hormones. It means that before stress occurs, pilates can prevent it from happening; instead, it helps our body and mind fight against it.

Aside from stress, mental disorders like anxiety and depression can be prevented when pilates is done regularly. You will also have a focus on each movement of your body daily. You will recognize your breathing, gestures of your body and their coordination through pilates. Discipline in achieving is essential, as well as being determined to finish the pilates workout classes. You will also need to concentrate and focus on what you want to make.

6. Prevent Back Pain

Believe it or not, one of the exercises to prevent back pain is Pilates. The stronger the core, you can avoid back pain. And doing pilates can strengthen your core, which will decrease lower back pain and able it to support your body from your daily routines.

Pilates benefits can be in many formsOur Thoughts

Pilates benefits can be in many forms. In one of our research, we found out that pilates movements can improve sexual drive. For some men and women, sexual drive is essential, especially when you are a couple and trying to have an additional member of the family. 

Also, pilates makes the delivery of baby easier compared to those women who did not practice doing pilates. The pilates benefits also increase your capacity to move. Our body muscles have the only limitation in movements, and that is why pilates is vital to improve performance during exercises. Otherwise, it can cause injury.

And, the most crucial thing that pilates benefits provided to us is increasing our focus and decreasing the mental illness like anxiety and depression. According to the studies, it has been discovered that pilates makes a good alternative for people who have brain diseases and cognitive functions. It is good news for those who are looking for options to increase neural network activity, memory performance and brain function.

Indeed, pilates benefits are essential, especially when you want to prevent back pain. Pilates movements can improve our overall health condition. And to increase our productivity and performance, pilates benefits are what our body needs.

Injury Prevention while doing HIIT (High Intensive Interval Training)

Injury-Prevention-while-doing-HIIT

Injury prevention during a workout is essential to practice. With all the keys to perform each routine and exercise successfully, injury prevention should not forget. Free from injury during a workout is what everyone wanted.

Injury prevention can be appropriately done while doing your exercise and routine. One of the major causes of getting injured is not following the step by step of your workout. Also, when you force your body to do more than the capability is one of the reasons for the high risk of injury could happen.

For instance, when you know you will be doing high-intensity training, you should know your requirement before starting your exercise. High intense workouts are a physical activity with various intervals with quick rests.

By doing this kind of training, you are burning calories at a higher rate than regular training. Regular high-intensity exercise increases metabolism, cardiac function, improve endurance levels and reduce insulin resistance. But this kind of training is not recommended for everyday performance. The recommended to perform intense training is every 1-3 days weekly. If you follow this weekly routine, you will have injury prevention.

Why intense training?

Aside from injury prevention, high-intensity training is good for our health. You can have different benefits.

Given the intense workout, it will help you burn more fats. If you want to have tone muscles, intense training is right for you. The routine in intense training is to burn away stubborn fat. Due to intense exercise, it will lead to an increased rate of fat oxidation.

Moreover, intense training can contribute to your appetite. With the entire workout, your digestion also increases, but it also reduces your appetite. In this event to your body, it increases insulin sensitivity, which means that intense training regulates your blood glucose at healthy levels. Having regular sugar and less appetite is one perspective of injury prevention.

How to start intense training?

After getting the benefits of intense training, which injury prevention is more critical among others, you can start doing some intense training. Such as circuit, pyramid and EMOM, these are the high-intensity training that you can perform.

If you want to try circuit, here are the things you need to know about this training. Circuit training is involving different muscles in-circuit motion. You will only spend an average of one minute in each station then moving to the next station. The time of recovery, movement and adjustment to the new station is your rest.

When we say pyramid, though the structure is like a circuit, the repetitions in each station is different. Doing the pyramid is choosing either step up or down the number of repetitions. You have a choice. Unlike with circuit, you will need to stick with the routine.

More so, have you heard about EMOM? EMOM or Every Minute On the Minute is just like playing words in your head, but it has a deeper meaning. In EMOM, your interval is our focus. Within one minute, you will have different ranges; but in each interval, you will have to complete the designated number of repetitions in each exercise, respectively. If a minute has already passed, then you need to restart on a new minute. And work to complete your repetitions all over again.

Are you wondering when the best time to rest while during high-intensity training is? The answer is simple. Since we do only high intense training thrice weekly, you will need to have a 24-hour rest after each day of training. Following the proper intervals in between exercise, you are practicing injury prevention routine. Some injury that needs to prevent is not always in terms of physical. Prevention in other aspects can be referred to as physical and mental burnout.

Therefore, refrain from skipping your rest day. Especially when you are doing high-intensity training, you need to prioritize the rest days. Your body must recover after the high-intensity exercise.

How to do high-intensity training?

For injury prevention, you will need to know how to do high-intensity training properly.

First, to make sure that your heart has a regular rate while doing high-intensity training, you should monitor your heart rate. Typically your heart rate will increase while doing high-intensity exercise. Keeping your heart rate’s track is a way of injury prevention during high-intensity training.

Before making the moves, don’t forget to warm up. A proper warm-up will enable your body to perform high-intensity training. Some of the warm-ups you can do are slow jogging, stretching or simple exercises that can prepare your heart, lungs and muscles for intense training.

Your form is your key for injury prevention. It is a habit that when we do a workout, we forgot to look for our formation. Our form during training will ensure that we are far from getting injured. If some exercise you are too complicated for you to perform, you have the free will to choose not to do it. Forcing yourself in high-intensity training that you cannot act is like getting voluntarily to be injured. It is vital that when you do a high-intensity workout, your form will not be lost.

Injury prevention also involves hydrating yourself and getting healthy food after and before the high-intensity training. With intense exercise, you will need more energy.

Other Tips for Injury Prevention

How about when you decide to stick with your simple and less complicated routine? Well, we have some essential tips for injury prevention during a workout.

What you wear controls your body temperature. When you do a workout or simple exercise, your dress is your safety precautions. Choose fabrics that are breathable and lightweight. Also, prevent wearing dark colors during hot and humid weather condition.
When winter, the opposite choice like wearing thicker fabric and dark in colors so it will keep your body warm. Also, you should consider wearing the right shoes. If you are comfortable with your footwear during high-intensity training, you will prevent injury with your feet. Over time, it will be a key for injury prevention.

What can we say?

When it comes to injury prevention, we have prepared some practical ways on how to do workout safely. Of course, the first thing that you will need to know is to be aware of your body. If you feel pain in your body after doing the high-intensity training, then you should stop and consult your doctor.

So to know if your body is in good form before and after a workout, you will need to do some warm-up and cool down. In this way, you can feel the condition of your body. Warming up is one way to condition your body during workout and exercise, especially when high intense training.

While doing high-intensity training, injury prevention routine includes proper pacing. Remember that you only have a day to recover from the intense training. But if you feel that your body is still in pain, then you have to rest until your body is prepared for more intense exercise.

Lastly, you should look for techniques to make the perfect form, proper pacing and the routine of high-intensity training. Techniques are vital so you can have an injury prevention routine.

Knowing all these about injury prevention from doing high-intensity training can be a lot of help to assure that you will successfully achieve your goals.

Yoga 101 – Your Ultimate Guide How to be Relaxed and Fit

Yoga101-Your-Ultimate-Guide

Yoga has great significance in making an individual healthy. Though there are lots of yoga exercise offerings, it can provide you with different health benefits. Most of these benefits can give you over-all health maintenance.

Yoga involves many more techniques beyond the familiar routine we know and what we sometimes practice. But why we continue doing yoga? What good can we get from it?

According to some medical professionals, yoga has significant contributions when it comes to health and becoming fit. If you do it regularly, you can have less chronic pain. Most common health problems that we have are lower back pain, arthritis, headaches and carpal tunnel syndrome. In other words, yoga gives you less chance of having high blood pressure. But when I tried, it helps me get enough sleep. So I guess yoga really helps a person a lot in many ways.

Key Health Benefits of Yoga

Since we are talking about yoga health benefits, let us know more reasons why we should do it, even at home.

Yoga routines involve all our muscles and joints. So to increase flexibility and muscle strength and mass, you better start doing yoga. Also, it is the key to jump start the vital organs like the heart and lungs to keep up in your daily exercises.

Another critical health benefits we can get from yoga is improved your digestion to reduce weight. It will also give you balance metabolism and protection from injury.

And of course, yoga has tremendous benefits on mental health. If you feel you lack of focus and you feel stress, then you have to turn yourself in doing it. Basically, it helps a person to manage stress, which, on the other hand, has no beneficial effect on our body. Stress is a severe factor why an individual surrender to vices or worst they do things which they totally regret at the end of the day.

So, to give your mind some peace out of chaos, yoga is the key. Simple routines, aside from involving muscles and joints, use meditation and later on proper breathing. According to the study, doing yoga continuously will improve a person mental well-being. It helps your mind to have peace and organize.

Say, if you do yoga you can have all these good things for your health and body.

Know When You Need To Start Yoga

Doing it does not need that you do it in a gym or attend a yoga class. For instance, like me, my time is not like other women who have lots of time visiting the gym or yoga classes. So for me, knowing the techniques and setting a place suitable for doing it will be a great help.

Then I realized I could do it at home. But doing at home is not merely putting a map on the floor. Well, here are my tips on doing it at home.

Tip 1:  Your home has many spaces but believe me, you will need to consider finding a quiet and uncluttered space. The area does not need to be large, just enough for your mats, blankets and other yoga materials.

Tip 2: Set your goals, but be mindful that whatever goals you should set are realistic, and you will not have a hard time achieving it. For instance, start with short duration of doing yoga exercises.

Tip 3: My final tip would be started as a beginner. Though you know for yourself that you can do more than beginner’s yoga sequences, you still need to complete these sequences. By doing so, you can prepare your body from advance and more professional yoga routines.

What to Have and Some Reminders before Doing YogaWhat to Have and Some Reminders before Doing Yoga

If you are serious in doing it, you have to carry all that you need and list some reminders to achieve your goals daily or in a week before you start.

When you decided to perform it at home, prepare all the accessories. But what you need except for soft fabric leggings and comfy tops, you will need to get a yoga mat. You should start looking for the non-slip mat, and the materials are susceptible to sweat or water. Your secondary requirement is to get some blocks. But if you want adjustable and less in your expenses, you can use some books. But in my experience, I opt for pillows, blankets or towels, whichever gives me my preferred support.

Speaking of yoga routines, you will need to choose what sequences you will perform carefully. If it is your first time to do yoga, my advice is to do some routines for beginners. You should not skip this stage of yoga because, in this part, you will learn to do the proper breathing and meditation. When you master these two, you can deliberately perform different yoga routines.

Since you do it at home, the question is, what will be your perfect guide for yoga routines? You can have two sources of class while at home. You can have books or video tutorials on how to do it.

Yoga with Video TutorialVideo Tutorial

If you opt for the video tutorial, you should choose a series of the program where you have put together a series of classes. In this way, putting up a series of yoga classes for each session can give you more learning to your next level of routines.

So while doing it, you have to be careful in your routines. Most common injuries while doing it happen in your knees, spine and neck. So be mindful in these areas. Be watchful that you don’t feel any pain in these areas most especially when you are doing it. Discontinue your routine if you know something is wrong the very moment you feel it.

To prevent this from happening, make sure you do enough warm-up before attempting to start your yoga routines. Also, the potential risk of injury can happen in between poses. And if you missed proper alignment, the tendency of getting injured will be higher.

What can we say?

We know the importance of yoga, especially to professionals who wanted to destress and give their self a favor to have peace of mind. In yoga, not only meditation and proper breathing are things you will learn. You will also learn how to relax your body. Of course, full relaxation can be achieved afterwards.

In my cases, after I do the routines, I feel different as I think that my whole body has been undergone a workout. But it feels good to know that I made some change in my body, which is being physically and mentally fit.

Since day one of doing it at home, I learn to practice it regularly. I never missed any day of my lessons at home. It is because one time that I have missed it unintentionally, the following days have been hard for me to cope with a day of absence.

Indeed, seriously taking yoga contributes to my overall health. Even you can do it for less than 30 minutes, or three times a week if your schedule is tight, then it is enough. At least, you know you are doing something good for yourself beyond your busy schedules.

Yoga Benefits through Meditation, Easy yet Effective Exercises

Yoga-Benefits-Meditation

Yoga directly benefits our health. If you are not into weightlifting or cardio workouts, then yoga is right for you.

Yoga benefits bring a lot of comforts, especially when you have a problem with breathing. Proper breathing is essential when you have medical findings.

In my experience, I choose yoga exercises to improve my flexibility and stability. This is what I observed after I figured out that I am so stressed and get anxiety from work. So I need to do something to destress.

why yoga exercises?

Some yoga benefits start in a small area of our body. And you can feel it over time while you keep on doing a yoga workout. Here are some yoga types.

The Basics

Eagle Arms

How to do: To do this, hold your forearms out in front of you, parallel to your body. Then cross your right arm in front of your left, and clasp your hands in front of your face to intertwine your arms. Holding this pose, breathe a few times more in-depth into your shoulders. Repeat this with your left arm crossed over your right.

Yoga Benefits: Relieve tension built in the neck and shoulders.  When that tightness gets uncomfortable enough, it can disrupt our focus.

Proper Breathing

Yoga benefits our heart and lungs. So proper breathing into your heart and your spine are essential.

How to do: Breath into your heart, clasp your hands behind your back at the level of your heart and stretch out your arms.  Then, breathe deeply, so your upper chest rises and falls with the breath. Feel the warmth and openness in your heart, and notice any tension melting away.

To breathe into your spine or the root chakra, put your attention on the base of your spine, where the spine meets the pelvis. If focusing on that area becomes difficult, place your hand on your lower back, and concentrate on the sensation of pressure there.  With your attention on the base of your spine, take a few deep breaths.

Yoga benefits: By doing proper breathing into your heart and spine, it will help you connect with the desire to contribute and serve. While breathing into the root, chakra gives us a sense of stability.

Yoga Types

Hatha yoga

Hatha means an umbrella, which is a yoga term used for physical postures. This type of yoga is best for the beginner as they have slow-paced than other yoga styles.

Iyengar yoga

This type of yoga targets the alignment and movements. The ones who perform this kind of yoga are students to perfect their form and have the more profound meaning of poses. But this yoga relies on using props. This yoga is great for people with injuries but needs to work slowly and with rhythm.

Kundalini Yoga

This kind of yoga needs spiritual and physical performance. The style is about releasing the energy in the lower part of the body. By doing this yoga, it works in the core and proper breathing exercises. Compared to other yoga exercises, this one has an intense routine and involves the traditional chanting, meditation and mantra.

Prenatal Yoga

After a mother is close in giving birth, it is recommended to do prenatal yoga. This is the best yoga for women who are expecting to have a baby so soon. The focus of this yoga is proper breathing and preparation for labor and delivery.

Anusura Yoga

This is a modern version of hatha yoga. However, it deepens the connection of mind-body-heart connection. It focuses on spirals and how the body part is moving.  Also, it targets the heart-opening.

Benefits of Yoga

Benefits of Yoga

Only a few realize that when you do yoga, you can have health benefits. I observed some of the yoga benefits because when I started doing yoga, it strengthens my immune system. And knowing that you are into yoga, it gives an excellent impression to the opposite sex.

Sometimes, when I try doing yoga at home, my furry dog makes a pose alongside me. Upon seeing this, I relax.

For quite a long time now, I used to do yoga, and the benefits are still incredible. My sister won’t try doing yoga exercises. But when she saw me doing it and witnessed the yoga benefits, it encourages her to do. We shared techniques and photos on how to improve our routine weekly

What can we say?

Indeed, yoga benefits can be through physical, mental or emotional. So aside from the physical benefits, one of the best interests of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. Yoga also benefits in developing coping skills and reaching a more positive outlook on life.

Also, I tried different types of yoga. I found it more challenging to have different phases of yoga. It will give more exciting and new goals every yoga exercises.

With meditation and proper breathing, yoga can help improve a person’s mental well-being. Body and self-awareness mainly are what yoga provides benefits.

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