In the recent years, yoga has become very popular and is also a great way to lose excess body fat. However, as easy as it may seem, yoga can be quite challenging, especially if you are a beginner. Don’t despair just yet because here’s the good news, I want to share with you a few practical tips that will help you as a beginner enjoy practising yoga. When you grasp these few tips that I am about to share, you are guaranteed that the results will be great and the entire experience worthwhile! Here are 8 yoga tips for beginners to lose weight.
1. Get a good mentor.
Having a good foundation is key when you start doing yoga for the first time. It is therefore important that you find a good mentor, a yoga teacher with enough experience to guide you through. People are different though. There are those of you who feel you can do it on your own and go ahead to create your own home practice and there are also those who prefer to enroll for yoga classes and train with others.
These are all good ideas but getting your own mentor especially now at the beginning, can give you a good head start. A yoga teacher with vast experience can advise you on which poses are the best and most effective when it comes to losing weight. A good yoga teacher will also teach you on how often you need to do certain poses depending on your current health status and also your body structure.
2. Purchase a sticky mat.
As a beginner, there are certain things that you will need before you can begin to practice yoga. One of these things is a sticky mat, this you will definitely be told by your yoga teacher. There are some poses that you will need to do which you will need to use a sticky mat. Most people who are beginners in yoga often have balancing problems. When you have a sticky mat, it will help you do some of the poses with a lot of ease and also avoid issues like muscle cramps and sprains. Shop around for a good sticky mat that is durable and of high quality to help you in your yoga practice.
3. Buy comfortable clothes.
This is something that is pretty basic but most people overlook the importance of dressing comfortably during yoga sessions. You need to wear something stretchy because of the yoga poses that you will be doing. Great stretchy pants and a tank top can be great for yoga. Good yoga clothes help you to freely move thus enhancing your flexibility. This will help you to effectively lose weight as a beginner because you will be flexible enough to do most of the poses freely. You will also enjoy yoga there is definitely no doubt about that! Imagine the frustration that comes with wanting to do a certain pose but you couldn’t because your pants were too tight or your top too big. Avoid such inconveniences by getting yourself comfortable yoga clothes.
4. Watch your diet.
You need to watch and monitor your diet closely when you begin practicing yoga in order to lose weight. Make sure that you consume light foods and steer clear of the carbohydrates and starchy foods. Avoid sugary foods and fizzy carbonated drinks like sodas. Make sure that you consume foods that are low in carbs and fiber. Eat whole grains, oatmeals and plenty of fruits and vegetables too. They say to make sure eat breakfast like a king, lunch like a queen and dinner like a pauper. That is exactly how it should be. Never skip any meal but instead eat healthy and control your portions which should consist of the right foods which your body needs. Whenever you go for yoga practice, make sure to eat something light a few hours earlier on. Your yoga teacher will probably tell you not to do yoga on a completely empty stomach.
5. Keep hydrated.
Our bodies are made up of 75% water. Water is very essential before you engage in any physical activity. Make sure that you consume at least 8 glasses of water every day. When going for yoga, I would advise that you also carry some water with you. Your body needs at least 1.5 litres of water daily. Stay hydrated throughout your yoga training and also throughout the day to effectively lose weight.
6. Learn to meditate.
Yoga practice is more spiritual than physical. When doing yoga, meditation is key. It helps to improve both your mental and physical well-being. What a man thinketh, so is he. Therefore when you meditate, you align your body to what you already have achieved in your mind, and that is your ultimate goal, weight loss. You can meditate when you do yoga, few minutes before you sleep, when you wake up in the morning. That is why you also need to invest on a sticky mat as it comes in really handy in meditation as well.
7. Work on your breathing.
When doing yoga, you need to control your breathing. Introduce some breathing exercises to help you to release stress and also oxygenate your entire body sufficiently. This will help you shed the excess fat faster and will also help your body gain good health.
8. Always stay motivated.
Motivation is the fuel for a good yoga session. You need to always keep your spirits up. If there is a pose that is just not working out, you can let it be and try it out again later or on a different session.
In a nutshell, you need to know that in anything that you ever do in life, it is always the beginning that is the hardest part. However, with the few tips that I have shared with you, I am sure that you will not have such a challenging time and you are likely to begin on the right footing. These are 8 yoga tips for beginners to lose weight and I am sure you will benefit from them. Yoga in itself is a fulfilling experience and you are likely going to enjoy every bit of it!
Yoga makes you feel both mentally and physically fit. The benefits are amazing for the body and the brain, and you just need to spare about 15 minutes of your time every day to carry out this exercise. Here are 10 amazing benefits of yoga that will help you achieve inner well-being and achieve the physical fitness you desire.
1. Relieves stress
Stress is a daily part of life. Everybody experiences some form of stress may be from family, job and everyday life encounters. What is important is not how much stress you encounter in your everyday life; the most important thing is what you’re doing to manage it. Yoga is one of the most effective ways of managing stress.
The posing, breathing, and meditation are effective ways of reducing stress. It lowers the heart rate hence enable you to respond to stress in a flexible manner. The relaxation feeling you get when you’re on a yoga posture decreases the secretion of cortisol, (stress hormone) hence lowers the level of anxiety, depression, and fatigue. If you find it hard falling asleep, you should also practice some simple yoga exercises and lower insomnia.
2. Better breathing
When you’re doing yoga, you practice breathing deeply and calmly. There is a special yoga breathing technique called pranayama that focuses on slowing down the breath and breathing fully from your stomach to the top of your lungs. The essence of this is to make you more relaxed and balanced helping you face the day with confidence. They also have other benefits such as increased lung capacity and tidal volume. This is a simple breathing exercise that you can adopt into your daily life and help you stay calm in case of emergencies or stressful situations, and you can do it anywhere.
3. Reduce inflammation
Inflammation may be good for your body if it’s a sign that your body is responding to foreign substances. However, when it reached a point where you experience inflammation for no good reason, then it becomes harmful. Chronic in inflammation can result in various health conditions such as heart diseases, cancer or diabetes. Studies show that individuals who participate in yoga exercises have lower risks of experiencing inflammation. It is, therefore, important to practice yoga regularly to reduce certain health risks that can occur due to chronic inflammation.
4. Improve weight loss
Yoga is a great way to fuel your metabolic system hence enables the body to burn fat. Regular yoga exercises also restore hormonal imbalance helping you normalize your body weight. Hormone cortisol, which elevates stress levels, is kept at bay when you do yoga hence lowering your stress levels to maintain a healthy body. Additionally, yoga motivates you towards healthy eating habits thus help you stay away from consuming too many calories that result in being overweight.
5. Improve overall body strength
Daily yoga exercises help tone the body muscles and stretch them. There are several poses for strengthening various body parts including the legs, arms, shoulders, and the abs. The good thing about yoga is that it is fit for everybody because it’s a less strenuous exercise and you don’t need to overstretch your body when you’re just starting out. Your body gets used to it as you progress and within a few days, you will get the results when you get a flexible and strong body.
6. Fight chronic pain
Chronic pains are common occurrences that affect many people throughout their lifestyle due to different reasons including injuries and diseases. It even gets worse when painkillers only relieve the pain for a short while, and you have to keep using them. The good news is that you can now practice yoga and reduce many types of chronic pain. Yoga is scientifically proven to help reduce pain and increase physical function for people with carpal tunnel syndrome and osteoarthritis knees. So, if you suffer from chronic pain, incorporating yoga exercises could be a good remedy with no side effects like painkillers.
7. Enhance memory and cognitive function
Yoga is a good exercise for those who want to improve their learning activities, concentration, and improve memory capacity. The meditative nature of yogic exercise helps improve your brain functioning which is beneficial in school and at work. Yoga requires you to concentrate on your breathing which helps calm the mind and relax the body in general. When you’re mentally stable, your ability to collect and retain information is enhanced. Reducing mental stress and physical tension are also functions of yoga exercise and all these help relax the mind for better concentration.
8. Heart health
The heart is an essential organ in your body. It, therefore, needs to stay healthy and active throughout your life. Unfortunately, it is also the most prone to various health conditions. Studies show that yoga exercises may improve heart health and reduce some factors that cause heart diseases. Yoga helps lower your blood pressure when it gets too high, and this reduces the risk of suffering from high blood pressure. Yoga also helps minimize stress which can cause heart diseases.
9. Longer life
When you’re mentally and physically fit, you will increase your chances of living longer. Yoga improves the quality of life, improves your mood and reduces stress and fatigue. Yoga also enhances the quality of sleep, helps with spiritual well-being, reduce anxiety and depression, and improve your social function. It will also improve your fitness levels; improve your heart rate hence adding value to your life. A study also suggests that the meditative effect of yoga can delay the aging process since you stay fit and mentally stable all the time.
10. Better sleep
There is nothing as rejuvenating as a good night’s sleep. You wake up feeling fresh and ready to face the day. Unfortunately, most people can’t experience this because of pain, stress, and other life activities that overstrain them physically and mentally. If you’re one of them, then you better start doing some yoga. This is because yoga helps regulate stress levels, relax the mind, reduce anxiety and depression, and ease chronic pain. These are some of the things that will prevent you from getting better and longer sleep.
There are several weight loss options to consider when you need to lose weight.
These include strategies such as meal replacement, going on a diet, and use of supplements.
However, some of these options are not science-approved thus you cannot rely on them to provide the desired results.
Below are some simple science-approved steps that will assist you to lose weight quickly and also have a better understanding of the topic.
Irregular Fasting (IF)
This method requires the individual to take meals within a short period of time throughout the day and also carry out short fasts regularly.
According to research, short intermittent fasts help overweight individuals to lose weight as it allows them to establish a healthy eating habit that helps them to avoid over-eating.
Intermittent fasting involves a cycle between eating and fasting.
It enables you to consume a smaller amount of calories which results in weight loss.
Increase Your Consumption Of Fruits And Vegetables
Scientific studies indicate that consuming more vegetables and fruits helps in weight loss.
This is because it provides more nutrients, fiber, water, and have a low energy concentration.
As a result, taking large amounts of vegetables and Fruits in your diet is healthy as they don’t provide a lot of calories.
Eat Foods That Are Rich In Proteins
According to Research, eating meals that are rich in Proteins will keep you satisfied for longer periods of time.
Proteins help in controlling the hormones responsible for hunger and appetite hence your stomach stays full for several hours.
Also, protein-rich foods are low on calories and assist you to reduce food cravings thus allowing you to lose weight.
Reduce The Amount Of Sugar And Carbohydrates In Your Diet
Foods that are rich in sugars and carbohydrates are the main causes of obesity.
Therefore, it is important to reduce the intake of such foods if you wish to lose weight and stay fit.
Processed foods are rich in carbohydrates but provide low amounts of nutrients and fiber.
They are also easy to digest and convert to glucose which is stored in the form of fats thus leading to obesity.
Reducing the amount of Sugar and carbohydrates in your diet helps you to decrease your calories intake and also to minimize your hunger levels.
This allows your body to burn stored fat to obtain energy which leads to weight loss.
In addition, it lowers the level of insulin in the body thus allowing your kidneys to get rid of excess water and salts from your body hence promoting weight loss.
Consume Foods That Are Rich In Fiber
Food fiber is an important component of our meals; since fiber is hard to digest, it keeps the stomach full for longer periods of time.
This helps the body to reduce food craving thus reducing the number of calories consumed which leads to weight loss.
Drink Water
Water is an essential part of our diet, according to study, drinking water can help you to lose weight as it increases the rate at which your body burns calories to obtain energy.
In addition, drinking some water before taking your meals can help you to reduce the number of calories consumed.
As a result, Water is an excellent substitute for beverages that contain high levels of sugar and calories when you wish to lose weight.
Get Enough Sleep
According to research, lack of enough sleep may lead to obesity.
This is because lack of or inadequate sleep delay the process through which the body burns calories to get energy.
When the rate of metabolism is hindered, the body responds by converting unused calories into fats for storage.
This leads to an increase in body weight as more and more fat is stored in the body.
Also, lack of enough sleep may lead to an increase in the production of hormone insulin which promotes the conversion of calories into fat for storage.
In addition, lack of sleep disturbs how hormones responsible for appetite control functions.
This may cause poor appetite regulation which may lead to obesity.
Managing Your Stress Levels
Research has shown that stress may lead to overproduction of appetite-controlling hormones such as cortisol.
If this hormone is produced in large amounts it may increase your appetite thus leading to over-eating and intake of more calories.
This prompts the body to convert unused calories into fats for storage hence promoting an increase in body weight.
According to studies, participating in stress management programs can help in weight loss.
It is therefore important to ensure that you manage your body’s stress level in case you wish to lose weight and stay fit.
Regular workouts
Research indicates that people who work out regularly are healthier than those who don’t.
Going to a gym or implementing a regular workout schedule will help you to enhance both your physical and psychological health.
Carrying out exercises such as running, mountaineering, swimming, cycling, jogging, and walking is healthy as it allows your body to burn calories and also prevent your metabolic rate from decreasing due to weight loss.
In addition, research has indicated that exercises reduce the possibility of getting problems such as heart disease and other metabolic diseases caused by deposits of fat around your body organs.
It also assists the body to lose weight because it increases the metabolic rate.
This causes the body to burn more calories to provide the huge amount of energy required rather than converting them to fat that causes obesity.
Conclusion
Losing weight is one of the most difficult tasks to accomplish.
This is because there are several methods that claim to give good results.
However, some of those methods are not science-approved hence they may fail to produce your desired outcome.
Keep in mind that changing your lifestyle and taking a balanced diet are key factors if you need to lose weight and stay fit.
In addition, in case you have a medical condition consult your doctor before starting any weight loss program to ensure it has no effect on your health.
Consider going through the simple science-approved steps to lose weight faster as mentioned above if you need to lose weight or learn more information that will help you understand the subject.
Weight loss is one of the most challenging procedures out there. It requires patience and consistency. As you age, your metabolism starts working slower, which is why the fat-burning process becomes more complex, hence impeding your weight loss plans.
One of the most effective methods of losing weight is Yoga. Yoga gradually changes your lifestyle and gets you on the right track. There are a couple of yoga poses, also known as asanas, that have been scientifically proven to aid and escalate the weight loss process. Some of the 8 best yoga poses for fast weight loss shall be the focus of our article.
1. BOW POSE
The bow pose is done by assuming a bow shape. It strengthens muscles of the entire body and improves posture.
How To Do It
• Lie down on a floor mat by resting your stomach as well as forehead on it while keeping your palm high from the mat.
• Now, proceed to exhale as you start bending your knees to get the desired position of bow pose.
• Close the distance in between your heels.
• Try to hold your ankles, ensuring you do so slowly but steadily.
• Now inhale and begin lifting your chest as well as thighs off the mat by taking your heels far from each other and away from your butt.
• Place your lower back in a relaxing bow pose before moving your shoulder blades down and back.
• Keep on inhaling and exhaling slowly and take the start by releasing your ankles.
Targeted Areas
The bow pose targets your back, abs, arms, shoulders, chest, legs and hips. It is an effective yoga pose that makes weight loss process fast.
2. Downward-facing Dog
The Downward-facing dog relaxes muscles by releasing stress and anxiety. It is not only good for your physique but also for your mind.
How To Do It
• Place your hands and knees on the mat in such a way that your hands are right under the shoulders.
• Open your hands by spreading fingers and then stick them tightly on the mat before applying pressure on the mat using your hands.
• Now exhale by lifting the knees from the mat while at this time, keeping your pelvis high and ensuring it does not go downward.
• Push your butt towards the wall at your back and straighten your legs without bending your knees.
• Keep your posture in a relaxing position. Essentially, do not let yourself hurt your neck.
• Complete the session with a minimum of five breaths.
Targeted Areas
Downward-facing dog yoga poses targets areas of abs, shoulders, legs, upper back, and arms.
3. Chair Pose
The chair yoga pose is a standing posture that is very effective in toning your entire body especially thighs. It is a ferocious yoga pose.
How To Do It
• Place your feet on the mat little apart and raise your hands over your head right above the shoulders, all the while ensuring that your palms face each other, and inhale.
• Exhale, and push your butt back by bending your knees, just like you are sitting in a chair.
• Keep your torso slightly over thighs.
• The position of your shoulders will down towards your back.
• Try to complete the exhale and inhale breathing session for at least five times while making the chair pose.
Targeted Areas
Chair pose targets arms, thighs, hips, butts, and abs.
4. Plank arm-leg Lift
Plank arm-leg lift is a yoga pose that strengthens the entire core of your body. It is very effective for the gyration of the core.
How To Do It
• Engage yourself in a plank position and place your hands under the shoulders.
• Involve your abs by keeping your back straight flat.
• Lift your right leg and move your left arm in front of you. As you do this, your arm should be straight and parallel to your back and shoulders.
• Keep on inhaling and exhaling.
• It would be pretty enough for beginners to complete at least three breath sessions while holding the position.
• You can also try plank arm-leg lift by placing your feet little apart.
Targeted Areas
It focuses on your butt, upper back, and abs.
5. Boat Pose
The boat pose makes your muscles strong by improving your posture and flexibility.
How To Do It
• Sit on the mat and slowly lift your legs.
• Keep on inhaling and exhaling while keeping your back straight.
• Next, lift your chest by engaging your anterior torso.
• Place your arms straight and downward with the open palm and feel the pressure. It is all about balance.
• As this is like a “ V” shape yoga posture, make sure that your lifted legs will make 45-degree angle from the ground.
• Hold up the position for five breaths and release the pose by exhaling.
Targeted Areas
It focuses your shoulders, thighs, arms, back, and abs.
6. Chair-pose-with-a-twist:
The chair-pose-with a-twist benefits the yogies who wish to improve their spinal health by just twisting.
How To Do It
• Engage in a chair pose and close your hands such that your palms meet each other (a prayer position).
• Then take them down, parallel to your chest.
• Make your upper body twisted towards your right leg. By doing so, your left elbow will be upward just above your left thigh.
• Keep your position tight and firm, do not let yourself inclined to left or right.
• Keep on inhaling and exhaling.
• Complete at least five breathe sessions.
7. Warrior Pose
The warrior pose is the most effective anti-glutes yoga pose that fights with cellulite.
How To Do It
• Engage in a downward-facing dog pose an make a slow runner position by putting the right foot forward on the mat.
• Your left heel should be in outward position.
• Move your left hip forward as though you are about to run, by keeping the right one behind.
• Move your arms up and involve your abs and feel the pressure.
• Continue the deep inhaling and exhaling.
• Repeat it by switching your legs.
• Complete at least 5 breathe sessions.
Targeted Areas
It targets back, arms, shoulders, chest, hips, abs, butts, and legs.
8. Superman Pose
The superman pose is good for all weight watchers but it is super good, who face back problems.
How To Do It
• Lay down on the mat by keeping your face and stomach down to the mat.
• Keep your palms down in front of you as you are about to swim.
• Tightly engage your abs and butts by lifting legs and arms in the upward position.
• You will feel the entire body pressure on your pelvis and belly that are placed on the mat.
• Complete at least six to seven breathing sessions.
Targeted Areas
It targets abs, arms, butts, hamstrings, chest, shoulders, and back.
Yoga transforms your body beautifully and changes you from the inside out. Yoga poses start controlling your weight by working on three important areas: 1. Your mind 2. Your soul 3. Your Physique First, it soothes your mind because an overactive mind cannot concentrate. Then it relaxes your soul through meditation and then fosters great harmony of mind and soul, ultimately preparing the body to lose weight.
Our body fight with foods the cause intoxication every day.
But, you can help your body fight all the bad stuff.
There are plenty of organs that deal with toxins in your body, but none are more affected than your liver and Kidneys.
That is why liver detox, as well as kidney detox, is of utmost importance.
Use our list of 12 foods that naturally detox your body to create your very own detox diet.
1. Lemon
This little fruit is a detox powerhouse.
Its acid is shown to reduce inflammation in the body, as well as protect the liver.
To get your daily lemon fill you can combine your fresh, organic lemon with water and drink it the whole day long.
The higher amount of lemon consumption can lead to lowering your already high blood pressure.
It is also full of Vitamin C, which will boost your immune system and increase your bodies ability to absorb iron.
2. Leafy Greens
Leafy greens are a staple of every true, beneficial diet, and with great reasons.
They are some of the most nutrient-dense foods you can eat.
Packed with vitamins, anti-oxidants, and minerals they are sure to help your body with its never-ending fight with toxins.
To get the most out of your green vegetables, eat them raw.
Cooking them can lead to loss of some of their most important nutrients.
3. Avocado
This fruit is a surefire way to boost your body on a daily basis.
Out of all the fruits, it is probably the one with the highest amount of nutrients, gaining the nickname super-food over the years.
It is rich with potassium, which is important not only for detox but also for the overall health of your cardiovascular system.
Vitamins K, C, B, and E complete its detox arsenal, along with minerals such as iron, zinc, copper, and magnesium.
Not only that, but it is also one of the rare kinds of fruit that contain healthy fats, crucial for the health of your heart.
4. Green Tea
Probably one of the healthiest, if not the most healthy beverage that exists.
It is stockpiled with anti-oxidants that will detox your liver and kidneys.
Studies have shown a lot of long term health benefits of green tea consumption.
Fat loss, improved cognition, lower risk of a whole variety of cancers, like breast and prostate cancer.
It can also reduce the inflammation in your body significantly.
5. Garlic
Sometimes called natures best antibiotic, garlic is irreplaceable in almost every cuisine around the world.
And for good reasons.
It contains magnesium, iron, Vitamin C, Vitamin B6, selenium and many more healthy micronutrients that will detox your body.
It has a lot of medical uses.
Studies have shown that if you eat garlic on a regular basis you can reduce the chances of having a cold by almost 70%!
It reduces blood pressure, as well as cholesterol levels.
New studies have also been studying its effects on dementia and Alzheimers.
The results aren’t still conclusive, but they are promising that garlic could help reduces the chances for both conditions.
6. Apples
If you are looking to successfully combine detoxification with weight loss and improved heart health look no further than your average apple.
The old saying about doctors and apples might not be just folk tales we tell our kids so they will eat fruits more often.
Studies have shown that apples are good for your overall health, especially the heart and teeth.
They are also full of fibers, Vitamins C and K, as well as potassium.
One of the most specific health benefits of apples is that they improve our gut health by cleaning out bad bacteria and promoting the health of good bacteria.
7. Turmeric
Turmeric is one of natures strongest anti-inflammatory agents.
Apart from that, its main ingredient curcumin is also one of the most powerful anti-oxidants.
Not only does it clean your body from toxins it can also increase your ability to combat the toxin it has to deal with daily.
You can call it a detox personal coach in a way.
8. Beets
Another vegetable that is used all around the world.
This red vegetable carries an impressive nutrient portfolio.
It contains almost every imaginable mineral and vitamin your body needs to fight toxins.
The list of its detox arsenal includes Vitamin C, Vitamin B6, Iron, Magnesium, Potassium, Manganese, and Phosphorus.
It also helps fight inflammation and reduce high blood pressure.
Daily intake of beets can also improve your brain health and boost your weight loss.
9. Blueberries
The poster child for anti-oxidants, this little fruit is an amazing food to fight both toxins and body inflammation.
Packed with a lot of nutrients, but low on calories, they are wonderful to combine less weight with more health.
When compared to other fruits or vegetables by their anti-oxidant capacities, the blueberries reign supreme.
No other fruit or vegetable can compare with their anti-oxidant effects.
They are also high in fiber, which boosts weight loss.
10. Ginger
This spice is a delightful combination of great taste and nutrition.
Throughout history, many have used it as not only food but also as a natural medicine.
Modern studies have shown that those ancient medical practices had some real benefits.
Ginger can be used to fight.
It is a great way to fight toxins, inflammation, and oxidation in your body.
Pregnant women can find it especially beneficial since it reduces morning sickness.
If you are trying out a new work out program, which is leaving you sore, try adding ginger in your post-workout meal.
It has shown to reduce both muscle pain and soreness.
11. Chia Seeds
Probably the most popular anti-oxidant along with blueberries.
They carry with them many, massive benefits to your health.
Not only do they fight toxins they can also improve your brain functions.
They are super rich with fibers which will boost your metabolism and weight loss.
There are plenty of minerals that hide in your average chia seed, like calcium, magnesium, and phosphorus.
Your heart will also benefit from the fatty oils inside chia seeds.
12. Salmon
This fish known for its high dose of healthy fats is our last food in our 12 foods that naturally detox your body.
Its many omega acids reduce the inflammation in your body.
Brain health, as well as the ability of your immune system, are both boosted by regular salmon consumption.
It’s normal if you spend a better part of your first yoga session staring at everyone else. Am sure you’ll be wondering, what the heck is going on here?? As a beginner, it’s good to first familiarise yourself with simple yoga poses suitable for beginners before you take your first class. You should also familiarise yourself with the English and Sanskrit terms for different yoga poses.
There are over 300 poses in the yoga practice (asana), but we’ll focus on “12-YOGA poses suitable for beginners to get started. These poses will help you learn so you can be comfortable in a class or when practising alone at home.
1. Downward Facing Dog or Adho Mukha Svanasana
It’s a pose that’s used in most yoga practices. Its purpose is to strengthen or stretch the body.
How to do it
• Come onto the floor on all fours then put your hands directly under the shoulders and knees below the hips
• Walk your hands a few inches forward then spread your fingers while pressing palms into the floor
• Curl the toes under then slowly press the hips towards the ceiling to make a V shape, pressing your shoulders away from the ears
• Hold for 3 to 5 full breaths before allowing your knees and hands to drop back
2. Half Pigeon Pose or Ardha Kapotasana
Can be combined with the downward facing dog.
How to do it
• lift your left leg high then bring it under your body and put it in front
• Extend the right leg behind your body then rest its top on the floor
• Maintain the left foot in a flexed position
• Stay upright for 3 to 5 breathes
3. Mountain Pose/Tadasana
It is the base of all standing poses. Mountain pose gives you a sense of how to feel the earth through your feet. It may seem like just standing, but a lot happens while in this position.
How to do it
• Stand tall and ensure your feet are together
• Press down all your toes as you spread them apart
• Using your quadriceps, lift your kneecaps through the inner thighs
• Draw in and out your abdominals as you lift your chest while you press your shoulders from the top
• As your shoulder blades come towards each other, open your chest wide then let your palms face inwards towards your body
• Breathe deeply into the torso and hold for 5 to 8 breaths
4. Plank Pose or Kumbhakasana
This pose teaches us to use our body to support us while we balance on our hands. It’s a good way to tighten the abdominals. You learn how to use breath to help you stay in an awkward position.
How to do it
• Come onto the floor on all fours and your put hands flat on the floor then the knees below your hips
• Lift the knees from the floor then extend the legs behind you
• You are now standing on your hands and toes, and your body has formed one long line
• Involve your lower abdomen, draw your shoulders down, away from the ears
• Hold onto this position then breathe deeply for 3 to 6 breaths
5. Triangle or Trikonasana
It’s an excellent standing pose that opens up your lungs, stretches the sides of your waist, and strengthens your body and legs.
How to do it
• Stand tall and make sure your feet are about 2-feet apart
• Stretch your hands out from the sides and bend over to your right leg
• Turn your left foot about 45 degrees and your right foot about 90 degrees
• Let your right hand touch the floor then lift your left hand towards the ceiling and hold on for five breaths
• Stand and repeat the same on the opposite side
6. Warrior 1 or Virabhadrasana 1
Warrior 1 is a great yoga pose to help stretch open the front part of the body while you strengthen the hips, legs, buttocks, and upper body. These poses are good for giving you strength and stamina in the core and body. They give you confidence while stretching your hips and thighs.
How to do it
• Take a giant step back on your left foot
• Turn your left foot down at 75-degree angle
• Lift the chest then press the palms up overhead
• Step forward and do the same on the opposite side
7. Warrior 2 or Virabhadrasana II
Warrior 2 opens up the hips, inner thighs and the groin. It’s a nice starting position for side poses like the extended angle, half-moon balance and triangle poses.
How to do it
• Stand tall and make sure your feet are about 3-feets apart
• Stretch out your arms parallel to the ground below
• Turn your right leg 90 degrees and your left foot 45 degrees
• Turn your right knee till it’s directly above your right ankle and keep your torso even between your hips
• Stretch your hands out from the sides and gaze to your right
• Hold for 5 to 10 breaths then straighten the right leg and repeat the same on the opposite side
8. Tree or Vrksasana
It is an awesome standing pose for beginners to work on how to gain focus and clarity. It also teaches one how to breathe while upright and balancing on one foot.
How to do it
• Start like in the mountain pose with both your feet together and heels apart
• Hold your hands together in prayer and find a focus point to gaze
• Keep your focus on a fixed position to help you stay balanced
• Hold for 5 to 10 breaths before you switch sides
9. Seated forward pose or Paschimottanasana
It helps to stretch the sides, hamstrings and the lower and upper backs. It’s a perfect way to train your body to learn how to breathe when in an uncomfortable position. If you get a sharp pain, stop. If you feel tension when you breathe, continue, it will slowly let go.
How to do it
• Get seated with your legs close to each other while your hands alongside your hips, feet firmly stretched and not turning in or out
• Bend from your hips, keep the back of your body flat
• Fold your upper part of the body over the lower part
• If able to, grab the outside of your feet, shins or ankles
• Release your neck head and shoulders
• When you reach the maximum, stop and breathe about 5 to 10 breaths
10. Bridge or Setu Bandha Sarvangasana
An opposite pose for the seated forward bend pose. It’s a good pose to stretch the front and strengthen the back of the body.
How to do it
• Lie down on your back
• Place your feet about 2-feets apart
• Firmly press your feet then lift your butt
• Intertwine your hands then press the fists onto the floor and then open your chest out
• Imagine you’re dragging your heels onto the floor towards your shoulders
• Hold for 5 to 10 breaths then relax
11. Child’s Pose or Blsana
Everyone needs a great resting pose. It’s an awesome pose not only for beginners but for all yoga practitioners. It’s good to do it when you want a mental break or release tension or stress.
How to do it
• Begin on all fours
• Bring the knees and feet together as you bring your butt closer to your heels
• Stretch your hands forward
• Lower your forehead onto the ground, pillow or blanket
• Allow your entire body to release itself
• Hold for in there as you wish
12. Dancers Pose or Natarajasana
How to do it
• Stand tall and make sure your feet are close to each other
• Bend the left knee then bring your left leg near your glutes
• Using hands, grab your feet then slowly lift them towards the ceiling
• Press down with the right foot then open your chest, pull your left leg up
• Keep your chest up and hold for 5 to 8 breaths before switching sided
As a beginner, it will be hard for you in the beginning. You will get a few things wrong, but you will better with time. All expert yoga practitioners were once beginners. Focus and follow on these simple poses as you aim to know other poses.
If you have been fighting to lose weight unsuccessfully then you have just landed on the right page.
We all know that in order to lose some weight, we are required to eat less food and increase activity.
However, this is not always as simple as it sounds, thus, the reason why most people jump to low-fat diets.
That is probably the only advice someone struggling to lose weight will get whether it is from websites, books, or from a friend.
However, most of these popular fad diets help one shed pounds rapidly at the expense of suffering long periods of hunger.
The worst part is that you will lose all that weight faster but only to regain it later than you expect.
Thankfully, there are a number of natural weight loss methods that have actually been proven and confirmed by experts to help keep off those extra pounds permanently.
To help you lose weight without depriving yourself, here are 10 Natural weight loss tips (backed by science).
1. Eat Eggs for Breakfast
Being one of the world’s healthiest foods, eating whole eggs has a number of benefits including helping you to lose that stubborn belly fat.
In fact, studies (https://academic.oup.com/ajcn/article/82/1/41/4863422) have proved that if you were to replace a grain-based breakfast with a high protein source like whole eggs, you can end up eating fewer calories for up to 36 hours.
Perhaps you have heard that eating eggs triggers a rise in your body’s level of bad cholesterol.
Surprisingly, it has been discovered that whole eggs may not really raise the level of bad cholesterol in the body.
If you totally can’t take whole eggs then you don’t need to worry as any other good source of quality protein will still work for you.
2. Drink black coffee
Often referred to as the liquid gold, coffee, especially the black one, has a good number of health benefits and one of them is helping you lose weight.
High-quality coffee is fully packed with a variety of antioxidants and so far researchers have distinguished over 1,000 of them.
To realize all these benefits make sure that you choose an organic coffee blend that is also free of dangerous carcinogens and avoid adding it to any high-calorie ingredient.
3. Drink matcha green tea
Just like black coffee, drinking matcha green tea has also been discovered to be an excellent ingredient for weight loss.
Apart from having very small amounts of caffeine, green matcha tea is also loaded with very powerful antioxidants known as catechins.
Regardless of whether you take it as a green tea extract supplement or as a beverage, the effect will be the same.
4. Eat more vegetables
Eating vegetables has very many benefits when it comes to maintaining a healthy body.
In addition to that, vegetables have several properties that have been proven to make them very effective for weight loss.
According to studies (https://www.ncbi.nlm.nih.gov/pubmed/20633234), they are dense in nutrients and fiber content but are very low in calories and this is the reason why people who consume more veggies prove to have less weight.
Although you will never go wrong with any type of vegetable, it is advisable to focus more on the dark and leafy vegetables.
5. Cut Back on Added Sugar
It goes without saying that sugar is by far the one extremely harmful ingredient in all the world’s diets.
Studies (https://www.ncbi.nlm.nih.gov/pubmed/22412070) have proved that it is the main cause of a good number of dangerous diseases that result from weight gain including obesity, type II diabetes, and heart disease.
For this reason, completely cutting back on added sugar may be one of the most important steps towards achieving your weight loss goals.
6. Keep insulin levels down by avoiding refined carbs
Just like sugar, refined carbohydrates and white grains also slow down your weight loss process.
In addition to these, other studies have proved that there are strong links between consumption of refined carbohydrates and obesity.
Therefore, you should consider switching refined carbohydrates like grains stripped of their fibrous parts like white bread for healthy alternatives like brown bread, brown rice, and whole potatoes.
7. Never drink your calories
Did you know that fruit juices like apple juice and orange juice have nearly similar-high amounts of sugar like any other soft drink?
Recent studies (https://www.ncbi.nlm.nih.gov/pubmed/20633234) have found out that consuming fruit juices may have just the same harmful effect on your weight loss journey as consuming sugary beverages.
Liquid calories that come from beverages like fruit juices and sugary soft drinks are strongly linked with an increased risk of obesity.
8. Lift weights regularly
When you are in the process of losing weight, your body will undergo a slowdown in the rate of metabolism.
This, on the other hand, can lead to loss of muscle.
One of the best ways to counter this problem is by lifting weights.
Studies (https://www.ncbi.nlm.nih.gov/pubmed/18356845) show that weightlifting or resistance training fights this problem by helping you add lean muscle in addition to keeping your metabolism high even when you are dieting.
The best way to do this is by lifting weights at least 2 times in a week.
9. Drink lots of water
We all know that we are supposed to drink lots of water each and every day.
This, in turn, helps you to burn off a few more calories and shed more pounds.
In the study, those dieters who drank at least half a liter of water about an hour before having their meals ate fewer calories resulting to a loss of 44 percent more calories compared to those who didn’t.
10. Go to bed early
Another underrated tip for losing weight is getting better quality sleep.
According to studies, a lack of high-quality sleep is one of the biggest risk factors for obesity.
In fact, poor sleep is linked to up to 89 percent increase in the risk of obesity in children and about 55 percent in adults.
To get a good night sleep, it is advisable to keep your room relatively cold (below 70 degrees) and consider shutting of all lights in order to make the room pitch black.
Conclusion
A healthy weight is very important when it comes down to having a fully functioning body.
If your main aim is losing weight permanently, you should not hesitate from making these 10 very simple but useful tweaks to your lifestyle.
Unlike dieting which will always fail in the end, choosing to live a healthier lifestyle will not only nourishes your whole body through consuming healthy food, but also makes you become a fitter individual.
10 Astonishing Facts About Coconut Oil (That You Didn’t Know)
For some time now, coconut tree has been widely considered as the “tree of life” in most parts of the world like Southeast Asia, Philippines, and India. As it turns out, this name has got some merit, with over 1,500 studies proving how useful coconut oil is to our lives. In fact, there’re many surprising uses of coconut oil that you probably didn’t know about. For example, did you know that coconut oil can be used in your coffee as a creamer? Probably not! Keep reading as we take you through the top 10 astonishing facts about coconut oil (that you didn’t know).
1. Face and body moisturizer
Are you dealing with dry, flaky, chapped skin? Well, you should definitely try coconut oil because it can act as a natural moisturizer on both your face and body. This product is capable of penetrating the skin layers and because it’s well absorbed, it won’t leave you with an oily and greasy feeling. Furthermore, coconut oil helps prevent wrinkles because it boosts collagen production, hence strengthening the underlying tissues. You can also use it alone or mix it with any other essential oil for a more soothing experience.
2. Massage oil for newborns
If you’re already a parent, you probably know the benefits of giving a newborn oil massage. A 2005 study conducted in India revealed that massaging newborns with coconut oil leaves a positive effect on their growth. The same study also revealed that it greatly improves thermoregulation as well as encourage healthy weight gain. In short, it’s advised to give your 2-day newborn a coconut oil massage for at least four times every day until he/she is 31 days old. However, this should be carried out by a trained person to avoid any injuries.
3. Improves the immune system
Coconut oil contains antifungal, antiviral, and antibacterial properties due to the presence of healthy fats, caprylic acid, lauric acid, and capric acid. All these components make it an effective booster of your immune system. With that being said, the fatty acids found in coconut oil are converted to monolaurin, which can heal viruses like influenza, herpes, helicobacter pylori, cytomegalovirus, and candida. Coconut oil can also kill harmful pathogens like viruses, fungi, and bacteria if enzymatically digested.
4. Burn excess fats
Obesity has become a major worldwide health crisis in recent years. This has made some people to seek the help of coconut oil due to its fat-burning properties. The most traditional cause of obesity is excessive consumption of calories. This has made most of us to even consider the amount of calorie present in a specific food before consuming it. This aside, the MCTs (medium-chain triglycerides) found in coconut oil can increase your total energy expenditure (amount of calories burnt). Research has it that daily consumption of around 15-30 grams of MCTs can increase your energy expenditure by 5% (120 calories per day).
5. Manage Type II diabetes
Coconut oil can help protect you against insulin resistance, at least according to the Garvan Institute of Medical Research. The fats present in coconut oil are easily absorbed into the cells for quick conversion into energy because they are small enough. This greatly helps reduce the risk of contracting Type II diabetes. Apart from reducing the amount of fats stored in the body, consuming coconut oil can also improve insulin sensitivity. All in all, you can prevent and treat diabetes using coconut oil because it helps control blood sugar, promote effective utilization of glucose, and improve insulin secretion.
6. Improved dental hygiene
This traditional oral care practice is also popularly known as coconut oil “pulling”. Although it hasn’t been thoroughly researched by scientists, a study conducted in 2008 revealed that swishing coconut oil for about 15-20 minutes can eliminate streptococcus mutants. These mutants are the ones responsible for tooth decay. Additionally, scholars have added that mechanical swishing of this product also reduces the amount of bacteria in your mouth. This tip isn’t very practical, but it’s fun nevertheless.
7. Consume in your coffee
Well, you can increase your coconut oil consumption by using it in your coffee instead of the regular cream. In fact, you might end up liking that slightly nutty taste that can make your coffee smooth and rich. All in all, this bulletproof coffee will increase your uptake of nutrients and vitamins in the body, as well as the very essential healthy fats.
8. Cancer prevention and treatment
Did you know that coconut oil can treat as well as effectively prevent cancer due to the presence of ketones found in it? To begin with, tumor cells require glucose to effectively thrive in the body. However, ketones will nullify any chances of developing tumors in the body. In an experiment carried out to support this assumption, coconut oil was added to the colon’s adenocarcinoma cells. Surprisingly, cancerous cell’s growth was effectively hindered, minus any harm being caused to the human colon cells.
9. Boost brain function
For patients suffering from Alzheimer’s disease, coconut oil has been found to boost brain function. This’s thanks to the presence of fatty acids which can increase the level of ketone bodies in the blood. The brain cells will therefore be supplied with enough energy levels, resulting to relieve of Alzheimer’s symptoms. To add on this, Alzheimer’s disease is arguably the most common cause of dementia, and primarily occurs in elderly people. The disease can reduce the body’s ability to make use of the energy generating glucose in some specific parts of the brain, hence frequent loss of memory. Thankfully, the MCTs present in coconut oil become an alternative energy provider for these malfunctioning cells. This can thereby reduce the symptoms of the disease.
10. Improve blood cholesterol levels
Studies carried out in both humans and rats revealed that coconut oil can improve important risk factors such as Total, HDL, and LDL cholesterol. This can translate into reduced risk of contracting heart disease. That being said, this essential oil is rich in saturated fats, which rises HDL (the good) cholesterol while changing the LDL one to a benign subtype. To back it up, a research was conducted pitting a person using coconut oil and another one using soybean oil. The end result was great reduction in LDL and Total cholesterol levels, as well as an increase in HDL in the subject using coconut oil. Therefore, it was concluded that this cardiovascular improvement can lead to reduced risks of getting heart disease. In conclusion, the many surprising benefits of coconut oil can simply not just be ignored. From health, cooking, to beauty, coconut oil can be used for almost everything. In addition, the benefits of coconut oil should be enjoyed easily because you don’t have to break the bank to get this product.
Eating healthy is the first step to getting healthy.
Another step is exercising regularly.
Everyone talks about weight management, but they do not talk about what to do about stopping the cravings for food.
Our bodies are designed to give us signals to tell us the status of our bodies as we progress through our day.
How do you control those signals in this busy, over-booked world?
Below are 8 handy all natural appetite suppressants to keep you feeling your best and put you back in control of your hunger.
1. Protein
Eating more protein and healthy fats is a way of reducing hunger and satisfying that growing stomach buy keeping it feeling full for hours.
This natural suppressant is a healthy alternative for weight management.
High-protein foods include, lean meat and eggs.
For people that do not eat meat, there are also beans, peas, soy products and Greek Yogurt.
Our bodies need protein to keep our bodies moving and healthy.
Protein nourishes the muscles and increases iron levels in the body which keep our brains and bodies functioning at their best.
2. Water
Water hydrates the body and keeps our organs working properly.
It also aids in digestion and will help us feel fuller because often a person is only dehydrated not hungry.
Drinking water and staying hydrated will calm the parts of our brain that tell us we are hungry.
Drinking a large glass of water before a meal will also leave a person feeling more satisfied after eating a smaller portion of food.
Drinking water throughout your day will reduce the cravings for food as the water is replacing he empty feeling in your stomach.
3. High Fiber Foods
Eating foods high in fiber will stop a person from feeling hungry longer because high fiber foods do not break down as fast during digestion.
This means that the food will stay in your stomach longer meaning your appetite will not resurface as fast as if you were eating quick food calories.
Good sources of fiber are whole grains, beans, apples, avocados, almonds, chia seeds and vegetables.
Eating more fiber will also be a healthy weight of consuming your daily calories.
Most people need at least 50 grams of fiber per day and most people don’t even consume half that number of fiber calories.
Fiber is good for controlling your hunger and helping the flora of your gut thrive.
4. Exercise
Exercise in itself is good for a healthy balanced life, but exercising before a meal is a great way to suppress your appetite.
Your body gets flooded with hormones when you exercise, especially high intensity workouts.
The hormone for hunger is suppressed because the body is focused on the workout that it just had and anything that needs to be done such as muscle repair or providing you with that lovely, post-exercise feeling.
Exercise also helps prevent the release of ghrelin which stimulates appetite.
If you exercise regularly then ghrelin will always be suppressed.
5. Tea
There are several teas on the market that will help with appetite suppressants and there are numerous reasons why they will work in varying ways.
In particular, a tea known as Yerba Maté tea is supposed to help with appetite suppressant.
Though ingesting teas of any sort will help as well as they are made with water, a natural appetite suppressant.
Green tea is another good tea to try if you are fighting off hunger pains.
The Catechins in green tea inhibits the rise of blood sugar and insulin which means your blood sugar stays more stable and you fight off the rise of your appetite.
6. Dark Chocolate
A good piece of chocolate helps a lot of people feel better.
In you must enjoy a piece of candy, reach for that dark chocolate.
Dark chocolate has natural antioxidants and has that bitter sweet taste.
The reduced amount of sugar will also keep you from experiencing a sugar crash with the higher levels of cocoa.
By eating dark chocolate ghrelin gets suppressed.
Ghrelin is a hormone produced by the stomach which stimulates appetite.
Ghrelin is also known as the hunger hormone and dark chocolate is a way of suppressing it.
7. Ginger
Adding ginger to your foods has been shown to reduce hunger and increase the feeling of fullness in person who cook regularly with it.
Ginger is used as a digestive aid.
Ginger is good for cleansing the colon and helps with an upset stomach.
By adding ginger to your food you are increasing the pH of the stomach’s acid along with increasing the activity of your digestive enzymes.
The action reduces the acidity of your stomach and reduces gastric secretions which stimulate appetite cravings.
Ginger tea is a good appetite suppressant which because it combines two other items already listed in the article; tea and water.
8. Vegetables
Eat your vegetables.
Vegetables not only provide your body with a wide range of nutrients and n minerals, but they also can help you feel good about eating them.
Vegetables are high in vitamins which help your body get what it is really craving and you aren’t aware of.
They are also full of water which helps suppress appetite and helps you feel good about making a healthy eating choice.
Some good foods for snacking on, if you must snack, are carrots.
They can be purchased as they are or you can buy them pre-cut and ready to eat.
Vegetables are fiber and as listed above, increasing your fiber intake means controlling the environment of your gut and increasing your ability to control your own hunger.
A little extra tip: reduce your stress.
High levels of stress lead to compulsive eating because of the emotions associated with such stress.
Emotional anger or sadness affects your ability to control your appetite on your own.
Stress reduction will help in other areas of your life as well as controlling your appetite.
Getting proper sleep is an amazing tool for health and wellness that beats any energy drink on the market.
Tired people don’t make good food choices and it also means your body is not operating at its top levels for whatever you need to do in it.
If you need help selecting foods for natural body balance, please contact a nutritionist.
Coming up with well-defined abs and a strong core can be quite an uphill task if at all you have no idea where to start. Luckily for yogis, there are numerous poses that you can perform and end up with a lean abdomen and well-shaped abs that everyone will admire. All you’re required to do is achieve them daily, and your persistence will yield incredible results. You should, however, be aware that these poses are not as easy as they sound. You need to be someone with a strong will and determination to execute each one of them successfully.
Once you successfully master them, the next step will be to come up with a plan so that you can be able to do them without skipping a day or two. Remember, the amount of time it will take for you to achieve the results you are seeking will depend on how committed you are to your well-formulated plan; there is no otherwise. Below are some of the prime yoga poses that will leave you with well-defined nicely shaped abs and a strong core.
1. Dolphin Plank
This pose is also known as Phalakasana. You will first have to kneel and place your forearms on the ground. The inner part of your elbow should form a ninety degrees angle such that your lower part of the arm is horizontal on the ground while the upper section is vertical. You should then gently straighten your legs until you can feel the ground with your feet. Go ahead and support your lower body with your toes and stretch further so that your back is completely stretched while maintaining the vertical form of your arms. With your whole body straightened, raise your head to its usual position and so that you can see what is ahead of you. Maintain that position for quite some time. This posture is designed to enable you to achieve a strong core which is essential.
2. Warrior III Pose
Some people refer to this as Virabhadrasana III. This is a type of pose that requires balance throughout. To achieve it, you should first stand straight. You should then go ahead and balance your whole body with one leg while completely stretching the other backwards in such a way that your toes face downwards. Gently stretch your arms and let your palms meet at the further end. Maintain the pose, breath normally while raising your leg a bit higher. Drop it and repeat the pose with the other leg. This is designed to strengthen your core and build hip muscles.
3. Boat Pose
This is a pose that will see you strengthen your core, build your hip muscle and straighten you back. It is also known as Paripurna Navasana. To get to this form, you will first have to sit on the ground with your legs stretched out. You should then go ahead and lift your legs while maintaining their straight posture to about 60 degrees. Lean back a little bit and hold your toes with your fingers as you maintain a flat back. Ensure that you are seated on your tailbone. Maintain the position for some time while gently inhaling and exhaling. You should do it a couple of times while lengthening your stay.
4. Locust Pose
Once you perform this pose, you should be able to develop your abs, strengthen your core and open your spine. To achieve Salabhasana as it is otherwise known, you will have to lie flat on your stomach. You should then raise your legs to some degree as well as your head until you feel like a good part of your chest is off the ground. Then go ahead and raise your hand so that you can interlock your fingers with one another. Breathe in and out normally and keep the pose for some time. Try to lengthen the time you can maintain the pose every time you do it.
5. Side Plank
This is a very good pose for your arms and hips as well as your abs. For side plank also known as Vasisthasunuh, you should lie on your side with your arm vertical such that you can support your upper body with it. Ensure that your feet are stretched and that you have one leg on top of the other. Raise your other hand to achieve a straight posture. Turn your head so that you can face the raised hand. Your whole body should be well stretched in such a way that your palm and the ground should come in contact at a right angle. Maintain the position for some time then do the same with the raised hand.
6. Dancer Pose
This pose will enable you to shape your abs, strengthen your legs and arms. Its Sanskrit name is Natarajasana. To form it, start by standing upright. Gently raise one leg from behind and hold it with one arm. In that position, stretch your upper body as much as possible then straighten your other hand. Maintain this pose for some time then do the same with your other hand. The trick is to make sure that the muscles of your upper body are well stretched so as to achieve the benefits of the pose. The feet on the ground should also remain flat.
7. Extended Triangle
This is a very good pose for anyone who wants to have a strong core, great abs as well as strong arms and legs. In Sanskrit, it is known as Utthita Trikonasana. You first start by standing upright. Then gently stretch your feet to an inverted V shape with the front leg slightly stretched further. Go ahead and bend sideways until one of your palm rest on the ground flat in front of your leg. Stretch the other hand above your head and face it. Keep your knees straight throughout. Maintain this position for some time then do the same with your other hand.
These yoga poses are very fulfilling, and they will enable you to achieve a stronger core. You will also come up with incredible abs that have clearly defined borders. Other parts that you will keep in shape include your legs, arms, neck and spine. Some other poses such as the boat pose are also known to increase digestion. The trick is to perform them more often. That way you will be able to yield great results in the long run.
