T-Raises: Stand with feet hip width apart, holding a dumbbell in each hand. Bend at your knees, lean forward, keep back straight. Hold weights in front of you and move to sides forming a T. Mountain Climbers: Get into plank position. Bring left knee to chest and pull it back. Bring right knee to chest and replicate a climbing motion. Repeat for about 8 to 10 reps.
Yoga can help build a strong core, which translates to stronger and well-defined abs, more flexibility and endurance, and improved posture. Poses to try include downward facing dog, plank, extended triangle, warrior, and boat poses. The bridge, dolphin, and locust poses also work wonders.
If migraines are messing with your quality of life, yoga could help by easing pain, calming the mind and nervous system, and relieving tension. Take your pick from forward bends like hastapadasana, janu sirsasana, and paschimottanasana or use classic poses like padmasana, savasana, or balasana to help with your migraines.
In people with scoliosis, yoga can improve spinal alignment and relieve pain. Cat-cow pose elongates the spine and releases tension in the back muscles. Child's pose eases pain in the back. Standing poses like triangle pose, side plank, and warrior I improve posture and spinal alignment. Be sure to maintain good form and perform these asanas under the guidance of a professional.
Beat constipation with simple yoga poses like the wind relieving pose, child pose, and butterfly pose that aren’t hard to master. Seated and supine spinal twists can help too. Use the inversions, bends, and twists to apply gentle pressure on your intestines and abdominal region and kiss constipation goodbye.
Yoga is a surprising but effective way to boost your brain power. Try asanas like the plow pose, bridge pose, big toe pose, and inversions like the shoulder stand to increase blood circulation and oxygen flow to the brain. Try asanas like the lotus pose to reduce stress and calm your mind. You could also consider yogic breathing and massage, as they not only improve focus but also fight anxiety.
To relieve neck pain without drugs try simple exercises like neck tilts and stretches. Yoga asanas like the mountain pose, shoulder shrugs, cobra pose, and child’s pose also help. To relieve inflammation or stiffness try a hot or cold compress. A change of pillow or mattress can ease the pain as well. Maintaining the right posture is just as important to prevent future episodes and stop the pain from getting worse.
Strengthen your pelvic floor muscles and build up support with stronger abs, core, and back muscles so you can beat the leak. Simple Kegels and glute bridge exercises can be tremendously useful for anyone with continence issues. Use a pillow or ball as a prop to do an inner thigh squeeze or hip bridge. Practicing yoga asanas like the malasana (garland pose) and utkatasana (chair pose) also help strengthen your pelvic muscles.
Yoga can help strengthen your digestive system and ease problems such as constipation, acidity, and indigestion. Some specific yoga asanas or poses can even improve metabolism, tone digestive organs, and enhance blood flow to them. Incorporate yogasanas such as ardha matysendrasana, dhanurasana, shalabhasana, and uttanasana into your daily yoga regimen to improve digestion. Asanas like pavanmuktasana and vajrasana can also be performed right after eating to fend off indigestion.
Yoga can amp up your sex life and give you the stamina you crave. You can work your pelvic floor muscles by zeroing in on your mula bandha (root lock), kandharasana (bridge pose), and the supta baddha konasana (reclining bound angle pose). Wash away fatigue and rejuvenate your body by practising poses like the balasana (child’s pose) and padmasana (lotus pose). Experience improved sex when you practice the upavistha konasana (sitting wide-legged straddle pose).
If you’re a beginner, take some time planning a yoga regimen that's good for you. Build a routine that includes asanas like the child’s pose, tree pose, warrior II, mountain pose, strengthening poses like the cobra pose, flows like the cat/cow pose, inversions like the downward facing dog, and restorative poses like the corpse pose. If you have any health issues, have had surgery, or are pregnant, do check with your instructor that none are contraindicated for your condition.
If you’re living with kyphosis and seeking non-surgical treatment options, exercise and physical therapy can make a big difference. Yoga asanas like the locust pose or mountain pose and supported backbends help build your core and back muscles. Supplement this with sunlight exposure. Consume vitamin D- and calcium-rich food for better bone health and lowered risk of injury from balance issues or weak bones. A back brace or shoe inserts may help those with developing bones and offer respite from pain for others.
Yoga can work wonders for diabetes management, sparing you unwanted spikes and dips in sugar levels. Some asanas can even massage your insides, revving up your metabolism and kickstarting digestion. Make the bow pose, forward bends, seated half spinal and lying-down body twists part of your go-to exercise regimen. Unwind and calm yourself after a hard day or even reenergize yourself with yoga asanas. Also try yogic walking and yogic breathing for more benefits.
Begin your mornings with a short session of yoga to make your body supple. Yoga poses like the mountain pose and the corpse pose and yogic breathing or pranayam can clear your mind, de-cluttering it before you need to take on the day. Asanas like the cat-cow pose, the plank, the downward facing dog and knee-to-nose pose all help stretch your body, limber you up, and boost circulation. And that's besides building core strength. Even your digestion and blood pressure could benefit from the right morning yoga routine, so give these a try!
Yoga poses like shoulder stand, plow pose, fish pose, camel pose, cobra pose, bridge formation pose, shoulder-stand pose, and bow pose help balance and regulate the functioning of the thyroid gland. Ujjayi pranayama also works wonders by re-balancing metabolism and improving reflex pathways within the throat to cure thyroid imbalance.
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