Category Archives: Fitness and Yoga

What is Yoga?

Yoga is a Sanskrit word meaning “union”. Therefore, yoga is said to be the practice of uniting body, mind, and spirit. It does this through poses, breathing exercises and meditation. The poses are often referred to using the Sanskrit term asana.

Many people think of flexibility when they think of yoga. However, yoga is meant to create balance in the body through poses that support both flexibilityand strength. The poses can be done in quick succession, often called “flow”, or at a slower pace. Each technique comes with its own unique benefits. In flow practice, heat is created in the body very quickly, using a lot of energy. In this way, flow practice can contribute to weight loss. In slower practice, more flexibility and stamina is achieved. All types of yoga provide stress relief and improved physical fitness. Additionally, yoga practice can treat depression and back pain.

Everyone can practice yoga, regardless of level of physical fitness and flexibility. In fact, yoga is a great activity for people just getting back into fitness or getting into it for the first time. Although a very ancient practice, yoga has become extremely popular in recent years. For this reason, it is easy to find yoga classes within most communities.

Give yoga a try to really unlock your potential! And in closing, Iwill leave you with the common farewell used in yoga: The light in me honors the light in you or, as yogis say, “Namaste”.

Child’ Pose

For most of us who sit at a desk for 8 hours a day, or travel in a vehicle for long periods of time, the hips are an area of the body that tend to hold a lot of tension. From a yoga perspective, your hips are where you store your emotions and feelings. Tight hips can result in feelings of stress and anxiety, as well as physical ailments such as back pain. The yoga pose “Child’s Pose” can be beneficial to help open up the hips and release any built up negativity or fatigue. To start, kneel on the floor, tops of your feet on the ground. Your big toes can be touching, or be hip width apart. Sit back on your heels. Your knees should be separated a little wider than hip width, if flexibility permits. If not, simply move your knees as far apart as is comfortable for you. Now, simply forward hinge at the hips and lay your torso onto (or between) your thighs. Your arms can rest back alongside your thighs, with your palms facing up. If it’s more comfortable, you can use your arms as a rest for your forehead. Focus on creating space and lengthening along the back of your body. Breathe into your spine, or any areas that feel tight or restricted. Take deep, long breathes. Relax! Enjoy the feeling of release. Try to stay in this pose for a few minutes to get the full effect.

Maintaining a Healthy Weight with Yoga

When you think of practicing yoga, often you do not think of achieving significant weight loss. However, many experts agree that yoga is a powerful tool for both losing weight and maintaining a healthy weight.

Firstly, yoga promotes mindfulness. Mindfulness is the idea of being present and aware at any given moment. By being mindful, people are more likely to make better food choices, eat more appropriate portion sizes, and eat more slowly. Each of these practices, which result from practicing yoga,encourage a healthy body weight. Furthermore, many people eat when they are experiencing heightened stress levels. Yoga effectively reduces levels of stress and therefore minimizes unnecessary snacking.

Additionally, the physical demands of the yoga practice encourage weight loss and healthy weight maintenance. Of course, there are many different types of yoga. Some styles are more focused on meditation and restorative poses that require little energy expenditure. These styles, although still very beneficial to overall health, will not lead directly to weight loss. Instead, yoga styles such as Ashtanga, Vinyasa, and Power Yoga are filled with more fast-paced, flowing poses. These yoga styles will get your heart beating faster and they will burn a lot of calories which supports weight loss and healthy weight maintenance.

There are nearly limitless possibilities for yoga poses that can support weight loss. The key is to flow through different poses at a fast pace to increase physical demands on the body. One great example is the Sun Salutation sequence. This yoga flow consists of several different yoga poses including standing forward fold and downward dog that create a vigorous, heat-building exercise.

Yoga may not be traditionally thought of as supporting weight loss. However, its unique characteristicsallow its followers a great tool for doing just that. Specifically, by encouraging increased energy expenditure and fosteringa healthy relationship with food, yoga promotes a healthy weight.

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Chair Yoga: Cat-Cow

Cat-cow pose, also referred to as Chakravakasana, is a refreshing and simple yoga pose that offers extensive health benefits. This pose encourages mobility in the spine which not only prevents arthritis, but also has the ability to gently relieve back pain.Additionally, cat-cow pose improves posture, increases coordination, massages and stimulates internal organs such as the kidneys and adrenal glands and creates emotional balance.

The great news for all of you desk job people is that there is a cat-cow variation which can be done right from your chair at work. Taking a couple of minutes out of your day to breathe and stretch into this pose is a great way to give yourself the break you deserve and relieve some built up tension.

Here is how you can do the cat-cow chair pose variation:

1) Sit towards the front of your chair with your back straight and palms resting gently on your knees, with your feet hip distance apart on the floor.
2) As you inhale, rock your weight forward, putting more weight into the front of your sits bones, creating a gentle backbend with your stomach pushing forward and breastbone lifting up. Make sure to keep space between your ears and shoulders. This is the cow backbend.
3) As you exhale, drop your pelvis back through into the opposite position, resting on the back of your sits bones. Drop your chin and pull your naval in towards your spine. This is the cat forward bend.
4) Repeat both poses, remembering to inhale as you come into the cow backbend and exhale as you come into the cat forward bend. Do each pose at least five times.

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High dependence on carbohydrates in your diet can have many adverse effects on your health.

CONTROLLING CARBS

Carbohydrates are nutrients found primarily in herbal food sources. Fruits, vegetables, nuts, seeds, grains, and legumes all contain carbohydrates. These nutrients are also found in dairy products, but meat and eggs are important sources of carbohydrates. High dependence on carbohydrates in your diet can have many adverse effects on your health.
● Links between excessive consumption of carbohydrates have been established on the development of overweight and obesity among children and adolescents in industrialized countries.Excessive carbohydrate intake, particularly of added simple carbohydrates, such as drinks (fruit juice, sodas) is involved in the development of overweight and obesity in children and adolescents.
● Excessive consumption of carbohydrates, especially simple carbs is one of the causes of diabetes, cardiovascular disease and some cancers in adults.
● Sugar consumption such as sucrose, a fermentable carbohydrate, is also a known risk factor of all, in the development of dental caries.

The alternatives and control measures for carbohydrate consumption are;
➢ Limiting refined carbs. -They provide little nutrients that may cause you to feel hungrier more quickly.
➢ Consuming whole grains. -They provide nutrients and fiber and will keep you full for longer periods of time.
➢ Focusing on saturated fat.- Some foods are low in carb but are highly saturated with fats. Some low-carb diets allow unlimited amounts of high fat and saturated fat foods like fatty meats, cream, cheese, butter, creamy dressings, and oil.
➢ Practising portion control.- Carbs restriction in your diet can be very limiting hence making you feel like eating larger portions to fill up. A diet with an average amount of carbs will contain more variety and therefore, you can avoid eating too much of any particular food. Taking vitamins.- Most of the restrictive low-carb diets lack vital vitamins and minerals. While limiting carbohydrates, it is important that you talk to your doctor about taking a multivitamin.

バーベルを使ったスクワット

ここ数年、ワークアウトやフィットネスという言葉をよく耳にするようになり、「もっときれいなボディーを目指したい!」という女性たちのためにソーシャルメディアや雑誌でも、ヨガやランニング、フィットネスについての特集記事を見ることも少なくなく、また初心者が運動に取り組むきっかけづくりになるようなワークショップやイベントもたくさん開催されている。ワークアウトと一言に言っても、ジムなどでみんなで行うようなものから、ランニングなど一人でやるものまでいろいろだ。今回紹介するスクワットはひとりで簡単にすぐにチャレンジできる運動のひとつ。スクワットはあなたの身体を鍛えるだけでなく、身体全体をストレッチする効果も得られる一石二鳥の運動である。まず、バーベルを使ったスクワットをするには、バーベルを肩の上に乗せるようにして準備をする。身体をバーベルのバーの中心に持ってきたら肩から首にかけての部分にまだ持ち上げず、のせましょう。もしも、違和感を感じるようなら首かバーにパッドを当てるか、もう少し軽めのダンベルに変えましょう。態勢が整ったら手で両方の側からバーを持ちます。その時、手のひらと肩が向き合うようにします。垂直に立ち上がり、ダンベルをホックから外し後ろに少し下がります。両足間の幅はお尻よりも少し広めに広げます。この態勢から足を曲げ、お尻を少し後ろに突き出すような、空気椅子に座っているような態勢をとります。この時、危険ですので必ず、ひざがつま先より前に出ないように気をつけましょう。体幹を意識しながら、あごをあげます。足は常に地面に付いているようにし、かかとの部分に体重をかけて身体を支えるようにして運動を行いましょう。バーを強く握りながら、平行に上下する運動を繰り返しましょう。もし、膝に負担を感じたり、後ろにつられてしまうようであれば、ひとつ軽いウェイトに変えて行うか、またはウェイトを使わず行ってみてください。8〜10回を1セットとして3回続けられるように頑張りましょう。

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Want to look like a teenager at 40?

 

The following are anti-aging exercises that can keep you fit even at old age.As you grow older, your body experiences slower reactions, decreased muscle strength and joint pain. With this program you can specifically do something about it.

 

The Pilate exercises

Pilates keep you younger in that the exercises strengthen bones and keep the joints mobile.They also provides a great figure and a graceful posture.The Pilates exercises are characterized by diverse anti-aging effects.  These exercises combined with concentrated breathing strengthen muscles and make you look younger and sportier. At the same time relieve your joints and keep it stable by the flowing movements in Pilate

Shoulder Stand

 

Shoulderstand normalize thyroid function and thus the metabolism throughout the body. It is regarded as rejuvenation exercise since it stimulates the pressure on the thyroid gland of the entire metabolism. The hormonal stimulation of the thyroid helps the shoulder to maintain a youthful figure, and smooth skin.

Plough

 

The plow should always be carried out following the shoulder stand. It has a stimulating effect on the thyroid gland, pancreas, and adrenal glands.

The Asana supports you here to come to the inner center and gives strength to initiate long-term changes.

fish

The fish harmonizes the thyroid. It also helps with tension in the shoulder and back. It increases vitality and eliminates stiffness in the lumbar and cervical spine.This exercise helps you to open your heart to solve emotional tension and gives a feeling of freedom, openness and joy.

 

brain gym

Exercise is a physical crossword puzzle, The more activity you can do that also engages your brain, the better. These involve reaction training such as playing tennis, memorizing choreography like you would Zumba, and changing direction common in kickboxing,step, and dance classes.

Four Limbed Staff Pose (Chaturanga Dandasana)

Four Limbed Staff Pose or Chaturanga Dandasana is one of the most common poses in Vinyasa yoga. It is an important pose to develop strength in the arms, legs and core, which leads to a more stable yoga practice in the long run. The pose will also help prepare you for inversions and arm balances as your strength and flexibility increases. Chaturanga can be challenging for women, as men are usually able to power through the pose with more developed pectoral muscles. In order for the pose to work for every body type, it is important to begin with proper alignment to prevent injury and gain the benefits.

To do this pose:

  1. Start in plank pose.
  2. With your elbows over your wrists, bend your arms and hug your elbows into the side of your body.
  3. Again, elbows over wrists as you drop down to a few inches above the floor. When in position, be sure to keep your arms bent at a 90-degree angle. Here, it is also important to remember that your elbows should be next to your body, not splayed out to the side.
  4. Check that your shoulders are straight and in line with your elbows, not dropping down towards the floor.
  5. Keep your core and legs engaged as you lift through your chest.
  6. Hold for 10-30 seconds in Chaturanga.

MAINTAINING A HEALTHY WEIGHT WITH YOGA

When you think of practicing yoga, often you do not think of achieving significant weight loss. However, many experts agree that yoga is a powerful tool for both losing weight and maintaining a healthy weight.

Firstly, yoga promotes mindfulness. Mindfulness is the idea of being present and aware at any given moment. By being mindful, people are more likely to make better food choices, eat more appropriate portion sizes, and eat more slowly. Each of these practices, which result from practicing yoga, encourage a healthy body weight. Furthermore, many people eat when they are experiencing heightened stress levels. Yoga effectively reduces levels of stress and therefore minimizes unnecessary snacking.

Additionally, the physical demands of the yoga practice encourage weight loss and healthy weight maintenance. Of course, there are many different types of yoga. Some styles are more focused on meditation and restorative poses that require little energy expenditure. These styles, although still very beneficial to overall health, will not lead directly to weight loss. Instead, yoga styles such as Ashtanga, Vinyasa, and Power Yoga are filled with more fast-paced, flowing poses. These yoga styles will get your heart beating faster and they will burn a lot of calories which supports weight loss and healthy weight maintenance.

There are nearly limitless possibilities for yoga poses that can support weight loss. The key is to flow through different poses at a fast pace to increase physical demands on the body. One great example is the Sun Salutation sequence. This yoga flow consists of several different yoga poses including standing forward fold and downward dog that create a vigorous, heat-building exercise.

Yoga may not be traditionally thought of as supporting weight loss. However, its unique characteristics allow its followers a great tool for doing just that. Specifically, by encouraging increased energy expenditure and fostering a healthy relationship with food, yoga promotes a healthy weight.

DOWNWARD DOG (ADHO MUKHA SVANASANA)

Downward dog or Adho Mukha Svanasana, is one of the most well-known yoga poses and it’s for good reason.

At first feel, downward dog deeply stretches your calves, shoulders and hamstrings but it also does so much more. Because the heart is above the head in this pose, downward dog boots circulation. The pose encourages blood flow throughout the body which helps the immune system function properly while regulating blood pressure. Overtime, downward dog will also aid in building bone density, as the pose places weight on the arms. This helps build upper body strength that will aid in preventing osteoporosis. And last but not least, downward dog relieves stress. As you extended through the cervical spine and neck, the buildup of tension in these areas that causes of stress and anxiety is released. Some additional benefits of downward dog are that it relieves back pain, aids digestion and energizes the body.

To do this pose:

  • Stand towards the front of your mat and place your hands in a prayer position.
  • Inhale and raise your hands upward while still holding them in prayer position.
  • On your exhale, hinge into standing forward bend.
  • Inhale and make a flat back as you come into a standing half forward bend.
  • Exhale, place your hands on the mat and step back to plank pose.
  • Inhale once here.
  • On the exhale, push your hips towards the sky as you press through your arms.
  • Breathe as your body comes into the shape of an inverted “V” for downward facing dog.