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Yoga for beginners: Benefits and Facts

INTRODUCTION

Yoga is an excellent form of exercise that carries with it many immediate and long-term benefits. From improved flexibility to stronger bones and muscles yoga practice is useful for all.

However, yoga for beginners can be confusing if you are unaware about it, yoga is not just about moving and bending through different poses.

 Yoga quiets the mind of all distracting thoughts from the outside world it quiets the mind chatter, bringing you to a place of peace within yourself.

Being mindful of your thoughts will allow you to be calm and truly connected with your body.

Thus, realizing the cycle of mental and physical peace that will allow you to enjoy life and all the incredible things that life has to offer.

Yoga poses are much more than just a physical workout; this extends beyond your comfort zone with a sense of peace, calmness, and psychological poise.

YOGA FOR BEGINNERS GUIDE:

Some most basic yoga poses for beginners are:

Easy Pose (Sukhasana) or Seated Lotus Pose (Padmasana):

  1. Start in Staff Pose (Dandasana), both legs extended ahead of you. Grab onto your sitting bones and pull back the flesh to lengthen your legs and spine.
  •  Sit in a cross-legged position that is comfortable for you. You can sit on a chair or the floor, in Easy Pose (Sukhasana), in Half Lotus (Ardha Padmasana), or Full Lotus (Padmasana). Push your sitting bones into the base as you extend up through the spine.
  •  Lift the crown of your head up to the sky. Place one hand on top of the other and have the thumbs lightly touch. Gently close your eyes: Meditate.
Yoga for beginners
Seated Lotus Pose (Padmasana)

Benefits:

  • Calms the brain
  • Increases awareness and attentiveness
  • Keeps the spine straight
  • Helps develop good posture
  • Eases menstrual discomfort and sciatica
  • Helps keeps joints and ligaments flexible
  • Stimulates the spine, pelvis, abdomen, and bladder
  • Restores energy levels

CONDITIONS:

For the asans or poses given below:

  • Headaches caused by tension and stress. The yoga practice stretches the tense muscles in the upper body, releases endorphins (a “feel good” hormone), and relaxes the mind. 
  • It helps release tension by increasing blood flow to the muscles, making the nervous system less troubled, and reducing a chance of a headache or migraine.
  • Poses that put weight or pressure on the top and neck should be avoided.  If you suffer from migraines please avoid poses that dramatically raise blood flow to the head.
  • If your migraines are severe, avoid practicing yoga poses and rest in a dark room.

BENEFICIAL POSES

Seated forward bends- (Dwi  Hasta  Kulpa  Janu Shirshasana)

(both hands to the ankle to knee pose)

Seated forward bends release tension within the hamstrings and lower back and help prevent headaches caused by tension within the legs and lower back.

Yoga for beginners
Seated forward bends (Dwi  Hasta  Kulpa  Janu Shirshasana)

Benefits:

  • It calms the mind and helps relieve stress and mild depression.
  • Stretches the spine, shoulders, and hamstrings.
  • Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Give relief in the symptoms of menopause and menstrual cramps and discomfort.
  • Soothes headache and anxiety and reduces fatigue.

Seated twist- (Ardha Mula Matsyendrasana)

This poses can help prevent headaches caused by tension within the upper and lower back.

Yoga for beginners
Seated twist- (Ardha Mula Matsyendrasana)

Benefits:

  • Improves digestion and the processing of the liver and kidneys.
  • Relieves backaches, sciatica, and menstrual discomfort.
  • Stretches the upper body.

Child’s Pose (Hasta Garudasana in Balasana)

Any pose with this hand position helps in stretching the upper back and back shoulder, heads, and can help prevent headaches caused by tension in the muscles of the upper back.

Yoga for beginners
Child’s Pose (Hasta Garudasana in Balasana)

Benefits:

  • Releases tension in the back, shoulders, and chest.
  • Recommended if you have dizziness or fatigue.
  • Helps alleviate stress and anxiety.
  • Flexes the body’s internal organs and keeps them supple.
  • It lengthens and stretches the spine.

Corpse Pose (Shavasana):

After an intense yoga practice session,  the final resting yoga pose is Corpse  Pose or Shavasana, which helps deepen the connection between our physical body and mind and helps prepare both for meditation.

1.  Lie down on your back, shoulder blades tucked in, and legs apart. Relax your arms and let your palms face the roof. Let your fingers naturally fold. Relax your body into a normal, comfortable position.

2.  Close your eyes. Let your jaw normally separate as you relax your whole body as if it were sinking down to the floor. Release all tension from your body.

3.  Without allowing the mind to wander meditate on your breathing. as a result, you can reach a deep state of conscious relaxation both physically and mentally.

Yoga for beginners
Corpse Pose (Shavasana)

Benefits:

Note:

These are some basic poses of Yoga for Beginners. Just remember to start these with an empty stomach or a 3 to 4 hrs gap between a meal and your yoga session.

Stay fit.

23 most beneficial foods for diabetic people

What are the best foods for diabetics?

 If you have diabetes controlling your sugar level is important;

by managing the sugar and carbs consumption is very important, it’s not just about losing your weight.

Here is a list of 23 foods which are beneficial you.

By applying this information to your menu you may reduce your risk for diabetes-related health complications.

Health tips:

They may help manage blood sugar levels and be the solution for early-stage high blood sugar problems.

These kinds of foods should be included in the diet for a diabetic patient,

To support diabetes treatments here the list foods for diabetics that are good to reduce your risk for diabetes-related health complications.

1.        Almonds: Almonds are rich in vitamin E, magnesium a nutrient that improves insulin sensitivity, and potassium. Almonds maintain blood sugar levels research has shown that almonds may reduce the rise in blood sugar and insulin levels.

2.        Cinnamon: Cinnamon has a compound called hydroxy citric own which could lower cholesterol and help stabilize your blood sugar levels. A small amount of intake daily can improve fasting blood sugar and reduces insulin spikes.

3.        Lentils: Lentils are lower on glycemic index score and provide me vitamins iron complex carbohydrates and protein. These complex carbohydrates have a minimal impact on your blood sugar levels.

4.        Olive oil: Olive oil has been proven that it can stabilize the blood sugar levels too, minimizes blood sugar spikes, and control the LDL cholesterol level. Managing this bad cholesterol is very important for diabetics since diabetics have a higher risk of a heart attack or a stroke.

5.        Prunes: Prunes are high in fiber content, and lower on the glycemic index scores and have a lower effect on blood sugar levels.

6.        Beans: Beans are a good alternative to meat and included as diabetic frenzy foods they are low on the glycemic index score, and provides significant soluble fiber resulting in they may help lower blood sugar levels and coronary artery disease.

7.        Garlic:  Garlic has been known to help lower high cholesterol levels, However, researchers found that garlic has many chemical components which can be solutions for health problems including diabetes. Garlic also helps in controlling your blood sugar levels.

The key to keeping your blood sugar level down is to keep eating a balanced diet (fruits, vegetables, and meat). That way you don’t rely on artificial meds too much.

8.        Yogurt: Yogurt is easy to digest and naturally contains low carbohydrates and high protein which can help you to control hunger levels and blood sugars.

9.        Oatmeal: Oatmeal is a very common breakfast it is high in soluble fiber and has a low glycemic index. So it can help you to control your glucose levels. Oatmeal is slow to digest so the glucose will be released into the bloodstream more slowly. Thus help in maintaining insulin release and glucose uptake.

10.      Spinach: Spinach the American Diabetes Association calls spinach a diabetes superfood. Leafy greens like spinach are great non-starchy vegetables and great sources of fiber. Rich in B vitamins, iron, calcium, and vitamin C they are also very low in carbs which may control your blood sugar levels.

11.      Berries: Blueberries, raspberries, strawberries, and other berries are all low on the glycemic index score and are considered to be superfoods. These are commended food for diabetic patients.

12.      Tomatoes: Tomatoes lower glycemic index score. These are rich in vitamin C and lycopene, lycopene is an antioxidant which can help fight inflammation, increase HDL ( healthy cholesterol) and reduce LDL(bad cholesterol).

13.      Broccoli: Eating broccoli could reverse the damage caused by diabetes to heart blood vessels, they are a great source of vitamin C and k, folic acid, potassium, and fibers. Broccoli contains a high amount of sulforaphane which may help people with Type 2 diabetes in managing their blood sugar.

“Let food be your medicine, and medicine your food.”

HIPPOCRATES

14.      Avocado: Avocados are full of healthy fats which means they have a lower effect on blood sugar levels. Avocado also has a high-fiber, eating avocados are advised by physicians and dietitians to help control blood sugar spikes.

15.      Kale: Kale contains fiber, antioxidants, calcium, vitamin k, vitamin C, and iron. Among others, the fiber in kale slows digestion and antioxidants in kale may improve blood glucose control.

16.      Green tea: Green tea contains high amounts of polyphenols antioxidants which can help you to protect against inflammation. studies show some carcinogens the possibility of green tea to prevent type2 diabetes as well as some cancers.

17.      Peanut butter: Peanut butter has low carbohydrate content that can prevent spikes in your blood sugar levels.

Peanut butter has a low glycemic index- with GI score of 14.

18.      Apples: Apples are high in fiber vitamin C and several antioxidants apples also contain sugar (fructose). However, fructose may lead to less sugar and insulin after a meal.

19.      Citrus fruit: Citrus fruits are low in fat and high in vitamin C which is good for immunity. It also contains antioxidants and fiber. The antioxidant in citrus fruit is suitable as meals for diabetic patients in order to fight against inflammation.

20.      Red onion: A recent study found that consuming red onion extract may help to reduce your blood sugar levels significantly and important for people with diabetes.

21.      Chia seeds: Chia seeds are high in fiber antioxidant protein healthy fats, omega-3, and calcium. chia seeds are beneficial for diabetics since they may improve insulin sensitivity and blood sugar control.

22.      Squash: Squash contains vitamin A, vitamin C, and some B vitamins. squash also contains iron, antioxidants, and calcium. these antioxidants may offer protection against diabetes by helping lower blood sugar.

23.      Dark Chocolate: Dark chocolate is one of the good foods allowed in diabetics it may promote some good health benefits:

dark chocolate contains antioxidants that help the body use its insulin more efficiently to help control blood sugar and improve insulin sensitivity.

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