Most of us know that yoga is the best thing to do when it comes to maintaining good physical or mental health. Some breathing exercises help our health and beauty a lot. Breathing exercises are very effective for better immunity, better skin condition, and lung health.
It is very important to keep the lungs healthy during this epidemic. It is a very beneficial breathing exercise Pranayama. It is pranayama that helps in strengthening the immune system and increasing the function of the lungs. These are the benefits that are most needed during these difficult times to improve health.
Other benefits of doing Pranayama
* It helps to improve mental health by reducing stress levels.
* This breathing exercise will calm you down when you are experiencing severe migraine pain
* Practicing this will increase your sense of purpose and concentration.
* It can help you get rid of problems like asthma and bronchitis.
This type of yoga is very simple to practice and is very beneficial for your health. The best thing is that you can do it anytime, anywhere you feel comfortable.
How to do Pranayama?
Step 1: Sit in a relaxed position.
Step 2: Place your hips straight.
Step 3: Place the right thumb in the right nostril to block the flow of air. Breathe deeply through the left nostril.
Step 4: Now, hold your breath for a few moments.
Step 5: Next, place a finger in your left nostril and exhale through the right nostril.
Let’s start by doing six rounds of inversion. It should be practiced regularly at least 2-hour intervals before or after meals. You can go up to at least 21 rounds. Pranayama has long been practiced by people to improve their physical and mental health. During the spread of the coronavirus epidemic, these breathing exercises can be very helpful in keeping your lungs healthy and strengthening the immune system.
Our body needs oxygen every moment to function, from digesting food to moving muscles well. The health of our lungs plays a vital role in maintaining adequate oxygen levels in the body. Therefore, to ensure that the lungs are functioning at full capacity, we can perform various breathing exercises to improve their performance.
Nerve cleansing is one such yoga practice Pranayama. This is also known as alternate nasal breathing. It gives various benefits to the body and also helps to calm the mind and body.
What is nerve cleansing?
This is simple pranayama that brings a lot of benefits when practiced regularly. Nerve, which means “micro-energy conductor” in Sanskrit, means “cleansing”, so practicing this breathing exercise cleanses the micro-energy conductor and allows oxygen to flow freely throughout the body, bringing clarity, focus, and peace to the mind.
How to practice Nadi shuddhi pranayama?
1. To practice this, one may first sit on the Padmasana or the Vajrasana. Or stay upright in any position suitable for meditation.
2. Straighten your spine and keep your head straight. Keep your mind and body calm and your eyes closed.
3. Hold the Vishnu seal in the right hand. Hold the meditation seal in the left hand and place it on the left knee
4. Close the right nostril with the thumb of your right hand first to get started. Inhale as far as you can through your left nostril. Hold this breath for a while. Beginners can try this for a 5 second period. Slowly increase its time.
5. Now remove the thumb from the right nostril, close the left nostril with the little finger and ring finger of the right hand and exhale the breath taken earlier through the right nostril. Be sure to exhale slowly as you exhale.
6. Now inhale again through the right nostril and exhale through the left.
7. Once you have done this, you will complete the nerve cleansing pranayama once. This can be repeated several times.
Benefits of nerve cleansing
1. Deep breathing training helps to achieve the full capacity of the lungs. It improves the respiratory system.
2. Doing this exercise alternately on each side of the nose helps to find a center and increase concentration and calmness of mind and body.
3. It helps to improve the coordination and circulation between the nerves and muscles, regulates blood pressure and relieves body aches.
4. This slow breathing pattern causes the blood vessels to relax and dilate, thereby improving heart health.
5. Strong training of this breathing exercise prevents excessive anxiety and reduces stress.
You can practice this pranayama regularly to cleanse all your nerves.
We live in a time when obesity and overweight are becoming a stumbling block to our fitness and beauty concepts. We are ready to go hungry and seek refuge in gyms to lose weight. Don’t bother cutting wood anymore, just cut the wood as you like and enjoy. the reason Zumba Playing fitness dance is a technique of reducing fat.
Zumba, who dances and cuts wood, is now popular not only among the younger generation but also among all ages. Many people think that Zumba is a dance form but it is a fitness form. around 12 songs are played for 45 minutes to an hour. The steps are grouped according to the song. Fitness movements are more likely to occur. Doing Zumba does not make you tired quickly.
This will not only help you lose weight but also give you a lot of energy.
Zumba is a Latin dance form. Zumba is a good breathing exercise that can be included in aerobic exercise.
Zumba always does it in groups rather than doing it alone. Zumba should be done for at least a quarter of an hour.
With a balanced diet and good exercise, you can easily lose weight.
Losing weight is not easy. We need to remove more calories from the body than we eat. Zumba burns 300 to 900 calories. In addition, you should include plenty of protein, fruits, and vegetables in your diet.
Here are some other benefits of Zumba …
Zumba Dance is an exercise that stimulates all parts of the body. A study by The Journal of Sports Medicine and Physical Fitness found that those who performed Zumba for 12 weeks had normal blood pressure and increased their stamina.
Increases heart health
Zumba is very good for increasing aerobic capacity and improving heart health.
Lowering blood pressure
A study by The Journal of Sports Medicine and Physical Fitness found that overweight women had lower blood pressure after Zumba training.
Improves quality of life
When we dance to a rhythm together, we forget tensions and awaken the mind and body. And the quality of life improves.
But those who have health problems should seek the services of a doctor before doing Zumba.
Read : Pranayama for Lung Health
Whether you are seven or seventy years old, there is no doubt that dancing is one of the most fun exercises you can do. If you are ready to dance, it will bring you innumerable physical, mental and emotional health benefits. Here are 8 of the most valuable health benefits that dance offers.
Improves Heart Health
Dancing is the best way to improve your heart health as it stabilizes the heart rate and reduces the risk of heart attack. When you do this exercise, you will feel an improvement in your strength and you will not feel shortness of breath.
Dancing helps to have strong joints and muscles to avoid injuries in everyday life , and it can also help reduce joint pain. Dancing makes your body flexible, which prevents stiffness in the joints that prevents you from doing many of the things your body wants to do in your daily activities.
Helps to improve Balance
If you start dancing at a young age, you will not feel less balanced and will be able to walk as normal as you get older. This is because you may have created that consistency in your body. This will help you in the long run to get better control over the body.
Excellent Exercise for the Brain
Dancing boosts your memory and prevents memory loss or dementia that can occur with age. This is the best form of mental exercise. Tap dancing is especially good in this situation. It increases your focus by changing movements and reminding you to study different movements and patterns.
It is a stress-buster that reduces stress in an amazing way . If you feel low mood, stress, anxiety or depression, try dancing. It stimulates your body and calms your mood. You don’t have to know how to dance for it. All you have to do is move your body according to the rhythm of the music. And see if all your stress will go away somewhere.
Helps to Lose weight
Dancing regularly helps you burn extra calories. The average person burns 300-800 calories per hour of dancing, depending on your weight, exercise intensity, and the type of dance you perform. Aerobic dance helps to lose weight just like jogging or cycling
Lowers bad cholesterol
Dancing helps in lipid control which helps in reducing bad cholesterol. Ballroom dancing, which involves high levels of mental and physical activity, is said to be the most effective way to lower cholesterol.
Provides happiness and vitality
It is said that laughter is the best medicine and staying happy keeps half of your health problems away from you. Dancing gives you that joy and excitement. So it improves your emotional and mental health.
Many people work very hard to eliminate slim legs. But if you can not develop the muscles in the legs despite sweating so much, it is really frustrating. Unfortunately, the way you exercise can be wrong, as can their repetitions or the diet you eat.
There are many factors that can cause your legs to not be as strong and fat as you would like them to be.
Therefore, to help you achieve proper muscle growth and strengthen your legs, it is imperative that you avoid the most common mistakes. Here are some of them:
Mistakes to avoid during Leg Exercise
1. Doing the Same exercise every day
Following the same exercise, every day can cause muscle growth to stagnate, as the muscles in the legs adapt to the difficulty caused by a certain movement, which in turn creates resistance against their own muscle growth and flexibility. Surprise is an important component of an effective muscle growth method. Therefore, at least once a month, it is a good idea to include a new exercise movement in your workout, changing the number of sets and repetitions, or even changing the weight you lift will help.
2. Excessive cardio exercise
Cardio, like running, helps you burn calories faster than other exercises. It affects the growth of muscles in the leg area. Having slim legs may be a sign of overdoing the cardio exercise. Cardio never helps in gaining muscle growth. Consult your trainer to find out how much cardio you need on a daily basis and make sure it is done in a way that does not affect muscle growth.
3. Wrong eating habits
Sticking to a diet rich in protein alone will not help increase muscle mass. Carbohydrates are very important for recovery after exercise, to help your body build bigger and more beautiful muscles, and for muscle growth. Therefore, to get these benefits, be sure to include complex carbohydrates such as bran and brown rice in your diet.
4. No weight lift
The strategy is to lift more weight if you want to gain muscle. Free squats, which are weight loss exercises, are a great way to get in good shape, but they do not make a big contribution to muscle growth. So, consider exercising with dumbbells or resistance bands to build and beautify your leg muscles.
5. Improper physique
Proper posture, sitting, proper techniques, and proper movements are the most important things needed to improve muscles. If you use a bad form or posture or the wrong technique for movement, you will not see any growth of the muscles in your legs and also there is a chance to get seriously injured.
6. Lack of stretching exercises
When it comes to the legs, stretching exercises that stretch the muscles before and after exercise are mandatory. This not only helps to warm up and relax the muscles but also increases blood flow and speeds up your workout.
Stretches before exercise help to give the muscles better flexibility, and stretches after exercise help in muscle recovery so that the muscles do not get strained or injured.
So, by now you understand how small things can have a big impact on your fitness goals. So, if you want to get rid of that slim condition of the legs, start avoiding these common mistakes from today!
Yoga is an important form of exercise used by many, to stay physically and mentally healthy. It is a special branch of yoga with many forms called Laughter Yoga Or Laughing Yoga. You may sometimes see people practicing this in parks and groups. Watching people doing this yoga may make you laugh as well. Read on to find out what laughter yoga is and how it can benefit you.
Laugh Yoga is an ancient practice that originated from the Nath dynasty. It is rooted in the yoga philosophy of ‘Hasiba Kheliba Dariba Dhyan’. The translation of this philosophy in yoga is that laughter is similar to meditation.
It is believed that Guru Gorakhnath started this yoga. He started this tradition to teach his disciples the simple nature of yoga practice. He wanted his students and students to understand that yoga is not a difficult and serious matter and that it can be learned in a happy way. Through this training, he introduced the habit of meditation through an element of fun, laughter and play.
The benefits of Laugh Yoga
Although this form of yoga was originally practiced only in the Himalayas, it is now common everywhere. Laughter yoga can be seen in parks and public places. It is a collective exercise that can elevate one’s mood instantly. Laughter Yoga benefits people by bringing an easy attitude and a simple attitude to life. It also helps us to gain clarity and confidence to face life’s challenges and setbacks easily.
* Laughter Yoga is your gateway to the in-depth practice of yoga.
* It helps to cultivate a healthy sense of curiosity in the trainees and to guide one to follow this path to gain knowledge.
* Laughter yoga can help to avoid barriers, make a person more confident and relieve their stress and anxiety.
Your BMI is......
|less than 18.5:||Underweight|
|18.5 - 24.9:||Normal weight|
|25 - 29.9:||Overweight|
|30 - 34.9:||Class I Obese|
|35 - 39.9:||Class II Obese|
|40 upwards:||Class III Obese|
|age should be in 14 to 80 range|
You should take ...... of protein per day