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<ul><li>Practicing yoga asanas can be one effective way to tackle breathing problems, improving immunity and mental health.</li><li>Some clinical studies <a href="https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/coronavirus-breathing-exercises-5-breathing-exercises-covid-patients-can-do-to-boost-oxygen-supply/photostory/82455115.cms?picid=82455399">show</a> that breathing and lung-strengthening exercises can help in restoring saturation levels and cope with the infection better.</li><li>Pranayama, Anulom Vilom are some yoga asanas for COVID affected people.</li></ul>COVID-19 infection made lungs and immunity weaker than ever before. Breathlessness, discomfort in breathing, difficulty in exercising are some of the common side effects of Covid and a lot of <a href="https://www.hindustantimes.com/lifestyle/health/pranayama-for-covid-recovery-3-effective-breathing-techniques-to-practice-101644305730613.html">people</a> have been suffering from it. Practicing yoga asanas can be one effective way for not just tackling breathing problems but also improving overall immunity and mental health as well. "The practice of yoga serves as a holistic approach to the physical, mental and spiritual health and well-being of humanity,” said United Nations General Assembly President Abdulla Shahid on the occasion of <keyword id="6362857" type="General" weightage="20" keywordseo="international-yoga-day" source="Orion">International Yoga Day</keyword>. Some clinical studies <a href="https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/coronavirus-breathing-exercises-5-breathing-exercises-covid-patients-can-do-to-boost-oxygen-supply/photostory/82455115.cms?picid=82455399">show</a> that breathing and lung-strengthening exercises can help in restoring saturation levels and cope with the infection better. Doctors also recommend the Covid affected to practice yoga asanas and deep breathing exercises. These are some common Yoga exercises for COVID people — 1.Pranayama It is one of the best breathing exercises to improve lung capacity as well as soothe the nerves. To perform this asana, first cross your legs and kneel down on the ground. Elevate your head and shoulders and extend your body a little. Then, take a deep breath in stretching your spine and then slowly breathe out. Repeat the process for at least 10 minutes by sitting at one place. Studies also suggest that Pranayama also promotes relaxation and mindfulness. 2. Bhastrika Pranayama This asana helps in building the capacity of the body. This one is similar to the previous pranayama. In this also, you inhale a deep breathe in and breathe out in 1:1 ratio. For example, if you breathe in for four counts then exhale out in four counts only. 3. Bhramari Pranayama Bhramari reduces fatigue and mental stress. In this asana, we make a humming sound just like a bee, it is commonly also known as ‘bee breath’. To perform this asana, place your thumbs on your ear flap and index finger on your forehead, middle finger on Medial Canthus (point between lower and upper eyelid) and ring finger on the corner of your nostril. Take a deep breath in and then exhale while making a humming sound, while keeping your mouth closed. You will feel a vibration within your head and body. 4. Pursed lip breathing It is one of the best techniques to increase Oxygen intake. To perform this exercise, sit in a relaxed position. Then, inhale slowly through your nose for several seconds while keeping your mouth closed. Purse your lips and then slowly breathe out all the air. The agenda behind this exercise is to try and exhale longer breath counts than you inhale. 5. Anulom Vilom This asana helps in purifying toxins from the lungs and gets rid of excess fluid build-up. To practice this asana, cross your legs and sit and place your hands on knees. Then close your eyes and place your right thumb on your right nostril, take a deep breath from your left nostril. Then, close your left nostril with your right finger and hold it for a few seconds (according to your holding capacity) and then lift your right thumb and exhale completely. SEE ALSO: <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/india/news/modi-inaugurates-yoga-day-at-mysuru-palace-calls-it-the-way-of-life/articleshow/92349822.cms">Modi inaugurates Yoga Day at Mysuru Palace, calls it 'the way of life'</a> <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/tech/enterprise/news/indias-tech-talent-pool-is-from-vizag-indore-and-warangal-thats-where-infosys-tcs-and-others-are-heading/articleshow/92351346.cms">India’s tech talent pool is from Vizag, Indore and Warangal — that’s where Infosys, TCS and others are heading</a>

International Yoga Day: Five yoga asanas that help cope with Covid

Best yoga mats in India in 2023

<ul><li>The Indian government is working on making <keyword id="6355812" type="UNKNOWN" weightage="20" keywordseo="yoga">yoga</keyword> be considered as a sport. </li><li>The <keyword id="6387077" type="UNKNOWN" weightage="20" keywordseo="narendra-modi-government">Narendra Modi government</keyword> had announced June 21 as <keyword id="6362857" type="DEFINITION" weightage="20" keywordseo="international-yoga-day">International Yoga Day</keyword>. </li><li>13 crore Indians took part in the yoga day celebrations held last June.</li></ul>The Indian government is working to get Yoga asanas which is Yoga postures recognised as a sport. “We are hopeful that yoga asana (not yoga) will be accepted as a sport and maybe by the time we have the Olympics in 2036 or 2040, this will be an item there,” said P N Ranjit Kumar, Joint Secretary, Ministry of AYUSH at an event organised by industry body FICCI. He also said that the government is setting up Naturopathy Certification Board on the lines of Yoga Certification Board. Yoga is heavily endorsed by Prime Minister <keyword id="6354477" type="PERSON" weightage="20" keywordseo="Narendra-Modi">Narendra Modi</keyword> who also went on to declare June 21 as International Yoga Day in 2014. Since then, the Modi government has been organising yoga day events at a national scale, and marketing it internationally as well. As many as 8.5 million people participated in the International Day of Yoga in 2016. The numbers grew to 130 million in 2019. “These are people who follow the yoga protocol on their own without compulsion. It’s not about yoga. It’s about wellness, about maintaining one’s own health, taking care of self and about a happier India,” Kumar said. The global yoga market is worth $80 billion. See Also: <a href="https://www.businessinsider.in/10-incredible-images-of-international-yoga-day-celebration-in-india/articleshow/69890373.cms">Dog squad, an army troop in sand dunes and officers at 13050 ft : 10 incredible images of International Yoga Day celebration in India</a>

Indian government wants Yoga asanas to be a sport, and hopes it makes to Olympics

<ul class="summary-list"><li>In Ashtanga <keyword id="6355812" type="UNKNOWN" weightage="60" keywordseo="yoga" source="Orion">yoga</keyword>, you perform the same set of poses, in the same order, for the same breath count.</li><li>Benefits of Ashtanga yoga include improved well-being, increased strength, and a calmer mind.</li><li>Ashtanga yoga poses include forward fold, extended side angle, and extended triangle. </li></ul>Of the many yoga forms, Ashtanga has a reputation for being one of the most athletic. Founded in India by K. Patthabi Jois in 1948, a classic Ashtanga routine demands <keyword id="11897658" type="UNKNOWN" weightage="60" keywordseo="fitness" source="Orion">fitness</keyword>, flexibility and focus, which can create a calming, yet sweaty form of moving meditation. If you're interested in the practice here's what you need to know from how often you should practice to the purported benefits. <h2>What is Ashtanga yoga? </h2>Like <a href="http://insider.com/vinyasa-yoga" target="_blank" rel="noopener">Vinyasa</a> or power yoga, Ashtanga yoga involves poses that flow from one to the next.However, what sets Ashtanga apart is that you perform the same poses, or asanas, in the same order, for the same breath count, every time you practice. Vinyasa yoga, by comparison, is more flexible involving different poses in various orders. The full routine, called the primary series, lasts around 90 minutes. Every movement you make has a corresponding inhale and exhale as well as a visual focal point called a Drishti.For example, before beginning a forward fold, exhale fully as you bend, looking past your nose as you go and holding the pose for exactly five breaths before moving to the next pose. The combination of intense movement and focus helps stabilize your mind and mood, says <a href="https://mysorephoenix.com/teacher-karen-kelley/" target="_blank" rel="noopener">Karen Kelley</a>, an authorized Ashtanga teacher and owner of Mysore Phoenix, a yoga shala, or studio. Because the primary series can be challenging to learn and practice, even if you're fit, beginners should start with classes called Mysore. During a Mysore class, people can drop in any time and take themselves through the series at their own pace while a teacher makes any modifications, says <a href="http://michaeljoelhall.com/" target="_blank" rel="noopener">Michael Joel Hall</a>, an authorized Ashtanga teacher and founder of Functional Ashtanga, a virtual yoga studio. You should strive to practice <a href="http://michaeljoelhall.com/appropriate-take-rest/" target="_blank" rel="noopener">six days a week</a> at home or in a studio, even if you are not able to do the full routine at first.<h3>Benefits of Ashtanga yoga</h3>Some potential benefits of Ashtanga yoga include: <ul><li>Calms you. Controlling your movements, breath patterns, and gaze all at once increases concentration and helps <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306987712000321?via%3Dihub" target="_blank" rel="noopener">calm your autonomic nervous system, which controls heart rate, respiration, and blood pressure.</a></li><li>Improves well-being. A small 2017 <a href="https://link.springer.com/article/10.1007/s12671-017-0703-4" target="_blank" rel="noopener">study</a> found people who did Ashtanga twice a week for nine weeks reported improved <a href="http://insider.com/low-self-esteem" target="_blank" rel="noopener">self-esteem</a> as well as reduced depression and anxiety symptoms.</li><li>Strengthens muscles. A small <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737865/" target="_blank" rel="noopener">2012 study</a> of healthy premenopausal women found that those who practiced Ashtanga twice a week increased their leg muscle strength after eight months compared to women who didn't do yoga. </li><li>Promotes healthy eating. A 2009 <a href="https://jandonline.org/article/S0002-8223(09)00628-2/fulltext" target="_blank" rel="noopener">study</a> of mostly white women found regular yoga practice was associated with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734460/" target="_blank" rel="noopener">mindful eating</a>. Mindful eating, also known as intuitive eating, is an alternative to dieting where you pay close attention to hunger cues to determine when and what to eat.</li><li>Eases pain. In a 2017 study, predominantly low-income people who did yoga once a week for 12 weeks <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6392183/" target="_blank" rel="noopener">reduced their chronic back pain</a> as much as people who did physical therapy. </li></ul><h2>Five Ashtanga poses to try</h2>These poses are part of the Ashtanga primary series sequences, which is the full 90-minute flow.When practicing, flow from one pose to the next, exhaling as you bend into them and holding each for five full breaths.Use the suggested modifications to make the poses less challenging if you're just starting out.<h3>1. Forward Bend</h3><div type="image" title="forward fold" height="961" width="1922" msid="85874143" hostid="261"></div>How to do it:<ol><li>While standing, place your feet parallel and hip-width apart.</li><li>Bend from the hips.</li><li>Place your hands on the floor next to your feet.</li><li>Focus your eyes towards the tip of your nose.</li></ol>Quick tip: If you aren't flexible enough to touch the floor yet, place your hands on yoga blocks or on your shins as you work toward reaching the floor in this challenging stretch.<h3>2. Extended Triangle </h3><div type="image" title="Extended triangle pose" height="1059" width="2119" msid="85874146" hostid="261"></div>How to do it:<ol><li>While standing, place your feet 3.5 to 4 feet apart, with your right foot turned out and left foot turned slightly inward. </li><li>Extend your arms to the side in a T shape.</li><li>Bend at your hips to the right, reaching towards your right toe.</li><li>Focus on the fingertips of your raised hand.</li></ol>Quick tip: Place your hand on your outer thigh, calf, or yoga block if reaching your toe is too challenging.<h3>3. Extended Side Angle</h3><div type="image" title="Extended side angle" height="1065" width="2130" msid="85874150" hostid="261"></div>How to do it:<ol><li>While standing, place your feet about 3.5 to 4 feet apart, with your right foot turned out and left foot turned slightly inward. </li><li>Bend your right knee to a 90 degrees angle.</li><li>Bend to the right and place your right hand outside of your right foot, or gently on the right thigh.</li><li>Swing your left arm straight over your head, in line with your body.</li><li>Focus eyes on the fingertips of your raised hand.</li></ol>Quick tip: Place a yoga block under your resting hand to support your lunge.<h3>4. Wide Legged Forward Fold </h3><div type="image" title="wide legged forward pose" height="1060" width="2121" msid="85874154" hostid="261"></div>How to do it:<ol><li>While standing, place your feet parallel about four feet apart.</li><li>Bend forward at your hips.</li><li>Reach hands behind your back with an option to lace your fingers together.</li><li>Keeping your back straight, continue to bend forward until your head is pointing toward the floor.</li><li>If your hands are clasped behind you let them hang over your head. </li><li>Focus eyes on the tip of your nose.</li></ol>Quick tip: Rest your head on stacked yoga blocks or books to ease the stretch.<h3>5. Intense Side Stretch</h3><div type="image" title="Intense side stretch" height="954" width="1908" msid="85874158" hostid="261"></div>How to do it:<ol><li>While standing, place your right foot 2.5 to 3 feet in front of your left and about hip-width apart.</li><li>Bend at your hips over your front leg.</li><li>Keeping your back as straight as possible, reach towards the floor on either side of your right foot with both hands.</li><li>Focus eyes on the toes of your front foot.</li></ol>Quick tip: Place yoga blocks under each hand if reaching the floor is difficult.<h2>Insider's takeaway</h2>Ashtanga yoga is a dynamic, set sequence of poses, breathing, and focal points. A typical 90-minute routine demands a high level of strength and flexibility, but you'll be rewarded with increased concentration, fitness, and well-being.Beginners can tap into a unique group class style called Mysore, where everyone does as much of the routine as they can at their own pace. Because it's a fixed routine that you can memorize, Ashtanga is a great practice for people who like to do yoga independently or at home.<a data-type="60d63c79231169715c5d2b06">Why you should try vinyasa yoga and 5 poses for beginners</a><a data-type="600af9780de493230d284c29">7 science-backed physical and mental health benefits of yoga</a><a data-type="605a7cd05c20d05889140ad3">What to expect in a hatha yoga class and why the practice has become so popular</a><a data-type="606782acc47d9c0cec0ac8d3">Is hot yoga good for you? 4 science-backed benefits and possible risks</a>

What is Ashtanga yoga? The benefits of this challenging yoga practice

<ul class="summary-list"><li>Two <keyword id="6355812" type="UNKNOWN" weightage="60" keywordseo="yoga">yoga</keyword> teachers debunk 12 myths about <a href="https://www.businessinsider.com/category/yoga">yoga</a>. They explain ways pregnant people can safely practice.</li><li>They also debunk the idea that yoga is a religion and isn't a way to convert people to <a href="https://www.businessinsider.com/category/hinduism">Hinduism</a>.</li><li>They even mention how you don't have to be <a href="https://www.businessinsider.com/category/fitness">flexible</a> to do yoga. It's something everyone can do.</li></ul>Following is a transcript of the <keyword id="21654" type="COMPANY" weightage="60" keywordseo="video">video</keyword>.Tejal Patel: "You shouldn't do yoga if you're pregnant."Jesal Parikh: Ugh. Really?Parikh: "Yoga is a religion."Parikh: Ooh, this is a controversial one.Patel: "You have to be flexible to do yoga."Patel: Eh. Can we just, like, rip that up, throw it away, and never remember that was ever said, ever again?Patel: My name is Tejal Patel. My pronouns are she, her, and hers. I am a yoga teacher, I'm a community organizer, and I'm a podcaster. I started learning about yoga my whole <keyword id="6360041" type="UNKNOWN" weightage="100" keywordseo="life">life</keyword>, and I've been teaching for about seven or eight years.Parikh: Hi, my name is Jesal Parikh. My pronouns are she, her, and hers, and I'm a yoga teacher, a podcaster, and an industry disruptor. I've been doing yoga since I was a kid, but I started teaching about 10 years ago.Patel: Yoga is an ancient living tradition, and it's also a spiritual practice.Parikh: But it's become a <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> program and a fad.Patel: We're trying to change that by dispelling some myths about what people think is yoga and what yoga really is.Parikh: "Yoga is just exercise."This is the biggest myth of them all, I think, for sure. This is the change that's come with time and translation over to the Western hemisphere. It's definitely not just an exercise, it's a spiritual practice with ancient traditions. It's an eight-limb path.Patel: Yoga can include breath work. It can include learning how to meditate. It can include being better towards yourself, being better towards others. There's so many things that yoga practice can teach us that calling it "just exercise" is a huge disservice to the actual practice, the culture it came from, and to you as a person practicing yoga.Parikh: "This pose is Adho Mukha Shvanasana (Downward-Facing Dog)."Patel: So, many people know this pose translated to be Downward-Facing Dog Pose, but you can also translate this pose to be Mountain Pose. You can explore so many different lineages in yoga. And when you do that, you'll find that different poses or poses that look the same have different names depending on the lineage. And that's kind of the beauty of yoga.Patel: "You should try to keep your back straight."Parikh: I see this cue given all the time in Seated Forward Fold, so Paschimottanasana. I see it given in Uttanasana, Standing Forward Fold. I also sometimes hear it in Downward-Facing Dog as well. Unless you have an acute back injury that prevents you from rounding your back, I would say try it both ways. Try it with a straight spine and a rounded back, because both skills are valuable. The straight spine is often equated to the hip hinge, which a lot of people don't necessarily understand how to do in their body. It allows you to use some of your inner core muscles to stabilize, and that's a good thing, but it's also a really good thing to learn how to use flexion in your spine and also start to load that over time so that when you do bend over to pick up your groceries and your back is rounded, you don't throw out your back. The only unsafe movement or alignment for your body is the one you're not prepared for.Patel: "Your shin should be parallel to the mat in Kapotasana (Pigeon Pose)."You can take this pose in any variation, in any way that feels OK for you. When I cue this pose, I offer as many props as possible, and you know what? You don't have to lay forward in this pose. You don't have to turn, you don't have to backbend. You can do what feels right to you.Parikh: What is this pose supposed to accomplish? For some people, that might mean finding some flexibility in their hips, and for others, it's more of a spiritual, deeper practice, in which case it doesn't really matter what the pose looks like.Parikh: "You should twist as far as you can in Parivrtta Utkatasana (Revolved Chair Pose)."You're not gonna reach nirvana just by twisting as far as you can. This pose, in the way that it's cued, going into the twist as much as you can is definitely not going to be appropriate for people who are experiencing SI joint pain or for pregnant women, but for everyone else, it's OK. It's just a matter of, you know, what's their history with their spine?Patel: This is a really complex pose. Asking someone to do a more complex pose that has a lot of different actions to it, for the hips, for the spine, stabilizing in the legs, you're going to want to know what those students are working with. And generally in flow classes, you don't get all that information before you start. So what I would say to teachers is to be cautious about how you cue this pose, give all the options you can, give everyone the out if they need it, and also create some space for people to come in and out of this shape if they need it."When your legs are straight (in a pose), your knees should be locked."Parikh: You can lock your knees. It's more muscularly engaging to not lock your knees and to keep them a little bit bent, but for those people who lack strength, maybe, in a pose and need to rely a little bit more on their joint position, locking the knees can really make the pose a little bit easier for them.Patel: I hear this cue given a lot when people are being asked to forward fold. And I would say in that pose in particular, definitely micro bend or just go ahead and really bend your knees.Parikh: It's just a better idea to start with bent knee and then see how it feels if you want to move towards a straighter leg."You should keep your knees stacked over your ankles."Parikh: Ah! I loathe this cue so much! It's one that's given for "safety reasons," which, there's a really backward logic to this.Patel: I find it puts people back into the mindset of doing something perfectly or poorly, with nothing in between, and when, really, everything in between is where you want to be, in the exploration of it. Some poses you hear this cue used a little bit too often, in my opinion, are any of the standing poses, like Warrior II, Side Angle Pose, revolved variations of any of those poses. I think we can definitely move into more exploration within these poses and in more mobility and more testing things out, because that's what we do in real life anyway. Like, when we walk up the stairs, we're not conscious of keeping our knee stacked over the ankle, are we?Parikh: Yeah, and if we look at pictures of other yoga masters doing this pose, their knee goes way past the ankle, so I don't know where this cue came from or why, but it's just wiggled its way into the yoga industry.Patel: "You shouldn't do yoga if you're pregnant."Parikh: There's a whole genre called prenatal yoga filled with great low-impact asana, poses, that you can do if you're pregnant.Patel: I think this myth might be around because in certain elements of a yoga practice, you can hold your breath for some of the breath work, or pranayama, practices, and in prenatal, it's kind of advised not to hold your breath.Parikh: So, poses to avoid might be deep spinal twists, laying flat on your back, inversions, any breath retention that is vigorous or too aggressive.Patel: Poses that might feel really nice could be Cat and Cow, in the way that your spine can move. It could be a wide-legged forward fold. Also supporting yourself with a wall, supporting yourself with props in poses, squatting, because that helps you prepare for labor and delivery. Also being in Tabletop and just circling and swaying your hips. Loud breathing, exhalations and sighs. You can, if you want to, ask someone in the medical field whether starting a yoga practice during your pregnancy is a good idea. Maybe some things you haven't tried before in your yoga practice you might not want to implement while you're pregnant.Patel: "You have to be flexible to do yoga." Eh. Can we just, like, rip that up, throw it away, never remember that?Parikh: This myth comes from the idea that yoga is just a bunch of poses and that it's just a fitness practice, when the reality is you can do yoga every day without doing a single pose ever.Patel: It's also assuming that you did some prep work to start your yoga practice. Yoga is the entry point. And I think it just prevents people from thinking that yoga is for them, when the reality is yoga is for everybody. You can start at any point, at any age, and you can keep going, no matter what your flexibility level is.Patel: "Sukhasana, aka The Easy Pose, is easy."Parikh: Definitely not an easy pose, definitely misnamed pose, I think in many people's opinions.Patel: People use their bodies really differently. They might be sitting on the floor to eat, they might be squatting to sweep, and, culturally, we just don't do that as much. So I recommend a lot of support and a lot of preparation before attempting this pose.Parikh: "The more advanced the pose, the better it is for you."Patel: You might see on Instagram, all over the place, "handstand yogis," quote, unquote. All they're doing is very strong, muscularly focused posturing. If that's your cup of tea, great. But it doesn't make you a more advanced yogi. Sorry to burst the bubble on that.Parikh: The most advanced yoga pose is sitting quietly and meditating. So if you can manage to block out your thoughts and focus inward and just breathe and sit without anything going through your mind, that, I think, is like, all hail to you if you can do that.Parikh: "Yoga is a religion." Ooh, this is a controversial one, with lots of opinions out there. Yoga itself is not a religion, but it is a spiritual practice.Patel: Everyone wants to know if yoga is Hindu or not. And the answer is yes and no.Parikh: <keyword id="6375753" type="LOCATION" weightage="60" keywordseo="hinduism">Hinduism</keyword> and yoga are both rooted in the Vedas. And so the relationship between the two is that they both have a Vedic lineage.Patel: And, yes, modern-day Hinduism includes yoga, but modern-day Hinduism is also very different from Vedic Hinduism. It has evolved. And so has yoga. Yoga exists both within Hinduism and outside of it. Basically, it's both Hindu and non-Hindu.Parikh: So if you're not choosing to be Hindu, you can still respect the culture from where this comes from, which is the Vedic culture, which is the Indian culture.Patel: Just because you're chanting "om" or sitting in a cross-legged seated position, that doesn't make you Hindu. I think to be a good yoga teacher, there has to be relationship building with the community that you're giving the yoga practices to. And I also think to be a good yoga teacher, you have to remember that yoga is a rich cultural tradition and a spiritual practice. Learning about the practices that come from South Asia can look like taking classes with teachers who are South Asian. It can look like starting to diversify your yoga bookshelf by seeking out authors that have South Asian heritage or backgrounds. It could start to look like thinking about the music you might play. If you play music as a teacher in your yoga classes, can you start to diversify your playlist? We have a lot of options, and we'd love for you to take us up on the workshop to learn more.

Yoga experts debunk 12 yoga myths

<ul><li>Employees at the Income Tax department in <keyword id="6367131" type="UNKNOWN" weightage="20" keywordseo="Ludhiana">Ludhiana</keyword>, <keyword id="6354953" type="UNKNOWN" weightage="20" keywordseo="punjab">Punjab</keyword> are aiming to set a <keyword id="43502" type="ORGANIZATION" weightage="20" keywordseo="World-record">world record</keyword> on <keyword id="6362857" type="DEFINITION" weightage="20" keywordseo="international-yoga-day">International Yoga Day</keyword>.</li><li>They aim to continuously perform <keyword id="6355812" type="UNKNOWN" weightage="20" keywordseo="yoga">yoga</keyword> over the span of 24 hours on 21 June. </li><li>The department has encouraged family members, citizens to participate as well. </li></ul><keyword id="3658" type="COUNTRY" weightage="20" keywordseo="India">India</keyword> made a global impact when PM Narendra Modi’s proposal for an International Yoga Day was passed at the United Nations. And now, taxmen in Ludhiana, Punjab are going the yoga way to <a href="https://timesofindia.indiatimes.com/city/ludhiana/ludhiana-taxmen-attempt-world-record-on-international-yoga-day/articleshow/64672169.cms">set a world record</a>. Basically, the officials who work at the Income Tax department in the city are aiming for the record of performing yoga for 24 hours at a stretch. The clock started at 12AM today (21 June) and will go on till midnight. Since yoga, at least <a href="https://qz.com/1309983/international-yoga-day-ancient-india-didnt-practice-yoga-for-physical-exercise/">originally</a>, isn’t about physical fitness but mental well-being, the participants won’t be exerting themselves continuously but will be performing <keyword id="488407" type="ORGANIZATION" weightage="20" keywordseo="asanas">asanas</keyword> in batches instead. What’s surprising is that the enthusiasm isn’t restricted to the employees. Appropriately being pegged as a ‘yogathon’, the families of the participants have registered as well. The Chief Commissioner stated that the event is completely non-exclusive, so anyone and everyone is welcome to join, including the citizens of the city. One might think that doing yoga for an hour is strenuous, let alone 24 whole hours, but reports indicate that the department has been practising their asanas for over a week now with help from experts. (Representative image)

Taxmen in Ludhiana aim to set a world record on International Yoga Day

<ul class="summary-list"><li>Kundalini <keyword id="6355812" type="UNKNOWN" weightage="60" keywordseo="yoga">yoga</keyword> is more of a spiritual form of yoga that combines poses, breathwork, and chants.</li><li>Benefits of kundalini yoga include improved cognition, mood, and flexibility. </li><li>Common kundalini yoga poses include cobra, ego eradicator, and seated cat-cow. </li></ul>Kundalini energy is said to be sleeping at the base of the spine <a href="https://rsc.byu.edu/literature-belief/masks-oriental-gods-symbolism-kundalini-yoga" target="_blank" rel="noopener">like a coiled serpent</a>. The goal of Kundalini yoga is to activate this energy and help it pass through all the <a href="https://news.illinoisstate.edu/2017/01/spiritual-wellness-seven-chakras/" target="_blank" rel="noopener">seven chakras</a> in the body to achieve spiritual awakening or enlightenment. Term: In meditation and yoga, the seven <a href="https://news.illinoisstate.edu/2017/01/spiritual-wellness-seven-chakras/" target="_blank" rel="noopener">chakras</a> are energy centers believed to be located at the base of the spine until the top of the head. Channeling energy into the seven chakras and balancing them is said to promote mental, physical, and spiritual wellbeing. However, there are no scientific studies confirming this theory.Yogi Bhajan <a href="https://www.govinfo.gov/content/pkg/BILLS-109hconres34ih/html/BILLS-109hconres34ih.htm" target="_blank" rel="noopener">introduced</a> the practice to the United States in 1969, says <a href="https://dornsife.usc.edu/cf/faculty-and-staff/faculty.cfm?pid=1047499" target="_blank" rel="noopener">Stephanie Eggert</a>, senior lecturer, and kundalini yoga and meditation class instructor at the <a href="https://www.usc.edu/" target="_blank" rel="noopener">University of Southern California</a>. Since then, kundalini yoga has grown in popularity over the past few decades, and now, more people are interested in learning the craft.<h2>What is Kundalini yoga?</h2>Unlike other popular forms of yoga, such as <a href="https://www.insider.com/hatha-yoga" target="_blank" rel="noopener">Hatha</a> or <a href="https://www.insider.com/vinyasa-yoga" target="_blank" rel="noopener">Vinyasa</a>, Kundalini yoga places more emphasis on breathwork and chanting than the physical movements of yoga. Instead, Kundalini yoga is more of a spiritual discipline that combines many different <a href="https://www.kundaliniyoga.org/Fundamentals" target="_blank" rel="noopener">components</a>, according to <a href="https://hindulife.yale.edu/yoga-instructor-hari-gopal-kaur" target="_blank" rel="noopener">Hari Gopal Kaur</a>, a kundalini yoga instructor at <a href="https://www.yale.edu/" target="_blank" rel="noopener">Yale University</a>. These components include:<ul><li>Asanas, aka poses or postures </li><li>Pranayama, or breathing techniques like deep breathing and alternate nostril breathing</li><li>Mantras or chants</li><li>Meditation</li><li>Kriya, or specific sequences of postures, chants, and breathing techniques</li></ul>"Kundalini yoga is for all levels, ages, and abilities, from the new, beginner to advanced practitioner, because there's something for everyone," says Eggert.<h3>The seven chakras</h3>The intention behind practicing Kundalini yoga is to re-align one's chakras to release dormant energy to become more conscious, aware, and intuitive human beings, says Eggert. The seven chakras are: <ol><li>Root chakra, located at the base of the spine, <a href="https://news.illinoisstate.edu/2017/01/spiritual-wellness-seven-chakras/">represents</a> the feeling of being grounded. </li><li>Sacral chakra, located below the belly button, represents our ability to accept others and new experiences as well as our sexual and creative energy. </li><li>Solar plexus chakra, located in the stomach area, exemplifies our ability to be confident and control our lives. </li><li>Heart chakra, located at the center of the chest, embodies our ability to love. </li><li>Throat chakra, located at the throat, symbolizes our ability to communicate. </li><li>Third eye chakra, located between the eyes, represents our ability to focus and see the big picture. </li><li>Crown chakra, located at the top of the head, represents our ability to be fully connected spiritually. </li></ol><h2>What to expect during a Kundalini yoga class </h2>You can practice Kundalini yoga through online videos, virtual classes, or in-person classes at a studio. A class typically lasts between 30 minutes and 90 minutes. According to Eggert, here is what a Kundalini yoga class typically includes:<ul><li>Tuning in: The class begins by chanting something like "Ong Namo Guru Dev Namo," which roughly means "I bow to the divine teacher within."</li><li>Yoga sets: You perform a sequence of yogic movements to stretch the spine and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728955/" target="_blank" rel="noopener">improve</a> flexibility.</li><li>Breathing exercises: You practice deep breathing techniques, with the intent to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/" target="_blank" rel="noopener">improve</a> attention and relieve emotional exhaustion.</li><li>Mantra: You chant mantras and positive affirmations to <a href="https://link.springer.com/article/10.1007%2Fs10484-018-9391-7" target="_blank" rel="noopener">help</a> the body relax.</li><li>Relaxation and meditation: You train your mind to focus and be mindful, which <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/3-simple-strategies-to-help-you-focus-and-de-stress/art-20390057" target="_blank" rel="noopener">increases</a> awareness of yourself and your surroundings.</li><li>Closing: The class sings a song that marks the end of a Kundalini yoga session.</li></ul>"You don't 'need' anything [for the class]," Eggert says. "Mainly, you can expect to come in as you are, do whatever you can do that day and have your own experience."<h2>Benefits of Kundalini yoga</h2><ul><li>Improves cognitive function: A small <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5540331/" target="_blank" rel="noopener">2017 study</a> found that a 12-week Kundalini yoga intervention improved cognition, memory, and mood among participants with minor cognitive impairment aged 55 years and above.</li><li>Relieves stress: Small studies show that Kundalini yoga can reduce stress among <a href="https://pubmed.ncbi.nlm.nih.gov/29369073/" target="_blank" rel="noopener">adolescents</a> in urban areas and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433116/" target="_blank" rel="noopener">adults</a> under the age of 45.</li><li>Increases flexibility: A small <a href="http://indianyoga.org/wp-content/uploads/2017/04/v6-issue2-article3.pdf" target="_blank" rel="noopener">2017 study</a> involving college women found that 16 weeks of Kundalini yoga sessions significantly improved flexibility on a sit and reach test.</li><li>Reduces symptoms of anxiety depression: Another small <a href="https://meridian.allenpress.com/ijyt/article/28/1/97/138204/Kundalini-Yoga-for-Generalized-Anxiety-Disorder-An" target="_blank" rel="noopener">study</a> involving women with generalized anxiety disorder (GAD) found that eight weeks of Kundalini yoga can reduce anxiety levels relative to those who just received standard therapy.</li></ul><h2>3 Kundalini yoga poses for beginners</h2>There are plenty of beginner Kundalini yoga poses that you can try.For these poses, try holding the position for 30 seconds - or the duration of five deep breaths - and work your way up to 3 minutes once you've gotten the hang of it.<h3>Cobra Pose</h3>The Cobra Pose is good for <a href="https://health.clevelandclinic.org/try-these-yoga-poses-to-improve-your-lower-back-flexibility/" target="_blank" rel="noopener">improving</a> lower back flexibility and <a href="https://theyogainstitute.org/lower-back-pain-and-yoga/" target="_blank" rel="noopener">relieving</a> back pain.<ol><li>Lie down on your stomach and place your palms below your shoulders.</li><li>Push your head and torso up by pressing down on the floor.</li><li>As you bend your torso backward, look straight and keep your pelvis on the ground.</li><li>Maintain the position for about 30 seconds or 5 deep breaths.</li></ol><h3>Ego Eradicator Pose</h3>The Ego Eradicator Pose can help you become more alert and increase your awareness of how your body feels.<ol><li>Sit cross-legged on the floor.</li><li>Curl your fingers so that the tips are touching the top pads of your palm. Extend your thumbs and point them towards the sky.</li><li>Extend your arms and lift them diagonally to the 10 o'clock and 2 o'clock positions.</li><li>Try maintaining the pose for 30 seconds and breathe deeply.</li></ol><h3>Seated Cat-Cow Pose</h3>The Cat-Cow Pose has several variations, but they are all good for <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga" target="_blank" rel="noopener">improving</a> spinal mobility and relieving back pain.<ol><li>Sit upright and cross-legged on the floor, placing your hands at the center of your legs. </li><li>Take a deep breath and arch your back forward, stretching your spine.</li><li>As you exhale, round your spine outward and drop your chin toward your chest.</li><li>Perform steps 2 to 3 five times.</li></ol><h2>Insider's takeaway </h2>The goal of Kundalini yoga is to activate an individual's untapped energy by balancing the seven chakras or energy centers in the body. It is different from other forms of yoga because it involves various components such as poses, breathing techniques, movement sequences, meditation, and mantras.Studies show that Kundalini yoga can improve cognitive function, increase flexibility, relieve stress, and reduce anxiety and depression. However, if you are pregnant or have a herniated disk, <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733" target="_blank" rel="noopener">check</a> with your physician before doing any yoga poses - whether it's Kundalini yoga or another form."[Kundalini yoga] is very effective even with a minimal time investment, [which is] perfect for the times we are living in," says Kaur. "The moment stress gets released, you are healthier, happier, and more conscious about your daily life choices."<a data-type="60d63c79231169715c5d2b06">Why you should try vinyasa yoga and 5 poses for beginners</a><a data-type="605cd34b33ddca2db67383f9">Prenatal yoga can make pregnancy more comfortable and even reduce labor pain - here are 5 common poses to try</a><a data-type="600af9780de493230d284c29">7 science-backed physical and mental health benefits of yoga</a><a data-type="60f892e109e035275147e6e3">Can yoga help you lose weight? The best types and poses for weight loss</a>

What is kundalini yoga? How this form of yoga uses the seven chakras to release stress

As Prime Minister <keyword id="6354477" type="PERSON" weightage="20" keywordseo="Narendra-Modi">Narendra Modi</keyword> rightly said, yoga relaxes the mind, improves quality of life and helps in attaining wellness. Apart from burning calories, yoga curbs emotional eating, enables one to eat healthy. Yoga improves your metabolism and gives you better digestion. To improve your lifestyle, one has to practice <keyword id="640204" type="UNKNOWN" weightage="20" keywordseo="Yoga-asanas">yoga asanas</keyword> every day to get the maximum benefits such as strengthening of the muscles, improving circulation, boosting immunity, etc. In case you are looking for effective weight loss along with overall wellness, you also need to control your diet and make healthy eating a part of your everyday life. A team of yoga experts at Obino, which is a mobile health and weight loss coach, have handpicked 6 yoga asanas and spelled out a healthy diet to follow to lose weight. Here you go!

6 yoga poses which will help in weight loss and the diet you should follow

<ul class="summary-list"><li>Types of <keyword id="6355812" type="UNKNOWN" weightage="60" keywordseo="yoga" source="Orion">yoga</keyword> include hatha, Iyengar, vinyasa, hot yoga, and ashtanga. </li><li>For an aerobic workout, a vinyasa class might be the best to boost your heart rate.</li><li>If you're looking for a more meditative class, ashtanga focuses on mindful movement.</li></ul><a href="https://www.nccih.nih.gov/health/yoga-what-you-need-to-know" target="_blank" rel="noopener">Yoga</a> is a South Asian spiritual practice involving body movement, breathing exercises, and meditation. In the US, most yoga classes focus on the asana, or body movement, aspect of yoga. There are many styles of yoga, like vinyasa and ashtanga, that have evolved over time, each with its own benefits for your body and mind.Here are five types of yoga you can try, depending on whether you want to increase your flexibility or reduce anxiety.<h2>1. Vinyasa</h2>Vinyasa yoga classes include many of the classic yoga poses, like those in the<a href="https://www.artofliving.org/us-en/yoga/sun-salutations" target="_blank" rel="noopener"> sun salutation sequence</a>. But instead of holding still in poses, you 'flow,' between poses in continuous movement, says<a href="https://ahamyoga.com/the-team/" target="_blank" rel="noopener"> Arundhati Baitmangalkar</a>, lead teacher and founder of the<a href="https://ahamyoga.com/" target="_blank" rel="noopener"> Aham Yoga studio</a>.Moving fluidly from one pose to another helps you sync up your breath with your movement - creating a calming effect, says Baitmangalkar.In fact, "many people find this style of yoga to be a kind of moving meditation," says<a href="https://www.yogawallanyc.com/about-me" target="_blank" rel="noopener"> Jesal Parikh</a>, yoga teacher and founder of<a href="https://www.yogawallanyc.com/" target="_blank" rel="noopener"> Yogawalla</a>.This kind of calming practice may be helpful for people with conditions like anxiety and depression. In a<a href="https://journals.sagepub.com/doi/abs/10.1177/0145445510368845" target="_blank" rel="noopener"> small 2010 study</a>, people with depression had significantly decreased symptoms after doing vinyasa yoga twice per week for two months.Vinyasa yoga may also be a good option if you're looking to build up your endurance. It's "often taught in a strong and athletic way, creating a sweat-inducing, cardiovascular effect," says Parikh. <a href="https://www.researchgate.net/publication/323720022_Heart_rate_response_during_a_vinyasa_yoga_session" target="_blank" rel="noopener">Studies show </a>that vinyasa yoga works well as aerobic <keyword id="11927625" type="UNKNOWN" weightage="60" keywordseo="exercise" source="Orion">exercise</keyword> - meaning it boosts your heart and breathing rate. Getting this type of exercise is important for your<a href="https://www.insider.com/exercise-cardio-brain-body-health-benefits-2017-12#aerobic-exercise-benefits-your-mind-too-it-can-lift-your-mood-for-example-5" target="_blank" rel="noopener"> heart and lung health</a> and can help prevent diseases like diabetes and heart disease.<h2>2. Ashtanga</h2>Ashtanga yoga shares some elements with vinyasa yoga, including the flowing movement and breathing style. But while vinyasa classes are more varied, ashtanga has a set sequence of poses that you can't deviate from, Baitmangalkar says.Ashtanga yoga classes also tend to place a greater emphasis on<a href="https://www.insider.com/what-is-meditation" target="_blank" rel="noopener"> meditation</a>, Parikh says, which means it can have additional benefits for your mental <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword>.For example, a<a href="https://link.springer.com/article/10.1007/s12671-017-0703-4" target="_blank" rel="noopener"> small 2017 study</a> found that people who did ashtanga yoga twice per week for nine weeks had significant improvements in their self-esteem, and decreased symptoms of depression and anxiety. <h2>3. Hatha</h2>Related Article Module: What to expect in a hatha yoga class and why the practice has become so popularTraditionally,<a href="https://www.insider.com/hatha-yoga" target="_blank" rel="noopener"> hatha yoga</a> is an umbrella term that encompasses many different styles of yoga. "Most styles of yoga we know today are considered Hatha yoga," Parikh says. This includes vinyasa, hot yoga, ashtanga, and iyengar styles.But in the western world, a hatha yoga class generally means that you will be holding poses for longer periods of time, compared with a style like vinyasa, Baitmangalkar says. For example, in vinyasa practice, you might hold a pose for only a few seconds, while Hatha poses can last for <a href="https://www.aurawellnesscenter.com/2011/05/31/how-long-should-you-hold-hatha-yoga-poses/" target="_blank" rel="noopener">over a minute</a>.Hatha yoga poses may be performed while standing, sitting, or lying down. And because you're holding them for longer periods, it can help you build strength and improve balance.A<a href="https://pubmed.ncbi.nlm.nih.gov/27250211/" target="_blank" rel="noopener"> 2016 study</a> found that people who did Hatha yoga had significant improvements in their balance and core strength after 21 days of training.<h2>4. Iyengar</h2>Iyengar yoga is another slow style of yoga, where you hold poses for longer periods, but it also includes physical props like yoga blocks and straps."Iyengar yoga is a system of yoga where the emphasis is on precise alignment of the body," Baitmangalkar says.Iyengar can be a great option if you don't have full mobility in your body because yoga props can help you get into proper alignment. "The Iyengar style of yoga was one of the first to accommodate physical limitations," Parikh says.Studies show that regularly practicing Iyengar yoga may help relieve symptoms of conditions like<a href="https://www.sciencedirect.com/science/article/abs/pii/S0304395905000722" target="_blank" rel="noopener"> chronic lower back pain</a> and<a href="https://www.liebertpub.com/doi/abs/10.1089/acm.2005.11.689" target="_blank" rel="noopener"> osteoarthritis of the knees</a>.<h2>5. Hot yoga</h2>Related Article Module: Is hot yoga good for you? 4 science-backed benefits and possible risksHot yoga is another yoga style with a more rigid sequence. In hot yoga classes, you will generally do two sets involving a series of 26 poses in 104 °F heat, Parikh says.Hot yoga is sometimes called Bikram yoga, but many studios have moved away from using this name after<a href="https://www.washingtonpost.com/news/morning-mix/wp/2017/05/26/arrest-warrant-issued-for-bikram-choudhury-the-hot-yoga-guru-accused-of-sexual-harassment/" target="_blank" rel="noopener"> criminal allegations</a> have been raised about Bikram Choudhury, the founder of the practice.While the heat can be intimidating, hot yoga devotees feel that it can offer a mood boost. "Those who practice this style of yoga often feel the positive effects of the increased sweating of this practice, sometimes described as 'euphoric,'" says Parikh.The hot temperature may also help to loosen muscles and improve flexibility. In a<a href="https://journals.lww.com/nsca-jscr/fulltext/2013/03000/bikram_yoga_training_and_physical_fitness_in.35.aspx" target="_blank" rel="noopener"> small 2013 study</a>, people who did hot yoga three times per week for two months had significant improvements in the flexibility of their hamstrings, lower back, and shoulders.<h2>Insider's takeaway</h2>There are many different styles of yoga that can each have powerful emotional and physical benefits. A vinyasa class may be the best option to get your heart pounding, while iyengar may be best if you struggle with chronic pain. If you aren't sure if yoga is right for you, talk to your doctor about the best exercise options for your body.<a data-type="60f1db9723116901925676a5">10 easy yoga poses for beginners to build strength, flexibility, and mental clarity</a><a data-type="605a7cd05c20d05889140ad3">What to expect in a hatha yoga class and why the practice has become so popular</a><a data-type="6131442bec3f5532935aa8a3">15 seated yoga poses to improve flexibility, mobility, and posture</a><a data-type="616726f5440ead79a357f837">5 yoga poses to try with a partner for extra stability and bonding</a>

5 yoga types and which are best for cardio, balance, and more

<a href="http://www.businessinsider.in/searchresult.cms?query=prime+minister+narendra+modi&amp;sortorder=effectivedate">Prime Minister Narendra Modi</a> has turned yoga into a mass movement and is embracing it, urging others also to follow suit for overall well-being. 
 During his address at the <keyword id="426867" type="ORGANIZATION" weightage="20" keywordseo="United-Nations-General-Assembly">United Nations General Assembly</keyword> in 2014, Modi had called for following the ancient tradition of exercise for physical and mental balance, following which the <a href="http://www.businessinsider.in/searchresult.cms?query=UN&amp;sortorder=effectivedate">UN</a> also declared June 21 as <a href="http://www.businessinsider.in/searchresult.cms?query=international+yoga+day&amp;sortorder=effectivedate">International Yoga Day</a>. 
 "Yoga is an invaluable gift of India's ancient tradition. This tradition is 5000 years old. It embodies unity of mind and body; thought and action; restraint and fulfilment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help in well being. Let us work towards adopting an <keyword id="6362857" type="UNKNOWN" weightage="20" keywordseo="International-Yoga-Day">International Yoga Day</keyword>,” Modi had said. 
 
READ ALSO: <a href="http://www.businessinsider.in/PM-Modi-does-yoga-says-it-should-be-a-part-of-everyones-life/articleshow/52846430.cms">PM Modi does yoga, says it should be a part of everyone’s life</a> 
 
Aptly said, yoga does make a huge difference in lives of people as various yogic exercises improve blood flow in the body, keep one fit and also improves brain activity. 
 
Modi is leading the masses in this regard and is doing everything he can to promote yoga in every household. Apart from joining the masses in India’s Union Territory Chandigarh, Modi also took to <a href="http://www.businessinsider.in/searchresult.cms?query=twitter&amp;sortorder=effectivedate">Twitter</a> since June 21 and shared various <keyword id="640204" type="UNKNOWN" weightage="20" keywordseo="Yoga-asanas">yoga asanas</keyword> and breathing exercises. 
 
Here are 13 yoga exercises recommended by Modi 
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Here are details about Vrikshasana &amp; how it helps the body.<a href="https://t.co/GiSglMQZy2">https://t.co/GiSglMQZy2</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/738044165221548032">June 1, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Know more about Bhujangasana and its benefits.<a href="https://t.co/39MEabibOU">https://t.co/39MEabibOU</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/738394820419293184">June 2, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Practicing Vakrasana has many advantages. Know how this Asana can help you.<a href="https://t.co/aDqdJlkHZ8">https://t.co/aDqdJlkHZ8</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/738540512617979905">June 3, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Here's why practicing Trikonasana can be beneficial.<a href="https://t.co/TXikv32eri">https://t.co/TXikv32eri</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/738901065492373504">June 4, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Know why Kapalbhati is advantageous for you and why you must consider practicing it regularly.<a href="https://t.co/04L9xcwlCk">https://t.co/04L9xcwlCk</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/739297683819483137">June 5, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Know more about Setu Bandhasana &amp; how it benefits the body.<a href="https://t.co/IhcYamXV1c">https://t.co/IhcYamXV1c</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/742555095833796608">June 14, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		How can Ardha Ushtrasana help you? This video explains the advantages. Have a look.<a href="https://t.co/d4yHQzPFk6">https://t.co/d4yHQzPFk6</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/742693946984255489">June 14, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		More about Tadasana and the merits of practising it.<a href="https://t.co/dyqi0sfWY3">https://t.co/dyqi0sfWY3</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/743043972281466880">June 15, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Here are details about Pada Hastasana.<a href="https://t.co/bqXb51kmZw">https://t.co/bqXb51kmZw</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/743393714131738624">June 16, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		More about Bhadrasana.<a href="https://t.co/FV2HD1EblK">https://t.co/FV2HD1EblK</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/743777783550091264">June 17, 2016</a></blockquote>
 
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Makarasana is useful to mitigate back problems &amp; orthopedic ailments. <a href="https://twitter.com/hashtag/IDY2016?src=hash">#</a><a href="https://twitter.com/hashtag/IDY2016?src=hash">IDY2016</a><a href="https://t.co/cmdbxhyL3s">https</a><a href="https://t.co/cmdbxhyL3s">://t.co/cmdbxhyL3s</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/744053754589130752">June 18, 2016</a></blockquote>
 
<blockquote class="twitter-tweet" data-lang="en">
	
		Here is more about Shalabhasana. <a href="https://twitter.com/hashtag/IDY2016?src=hash">#</a><a href="https://twitter.com/hashtag/IDY2016?src=hash">IDY2016</a><a href="https://t.co/V3lf6RQkwt">https</a><a href="https://t.co/V3lf6RQkwt">://t.co/V3lf6RQkwt</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/744527459232559104">June 19, 2016</a></blockquote>
 
<blockquote class="twitter-tweet" data-lang="en">
	
		An Asana ideal to reduce stress…know about Shashankasana. <a href="https://twitter.com/hashtag/IDY2016?src=hash">#IDY2016</a><a href="https://t.co/vUweieXSUQ">https://t.co/vUweieXSUQ</a>
	— Narendra Modi (@narendramodi) <a href="https://twitter.com/narendramodi/status/744738314754764800">June 20, 2016</a></blockquote>
(Image: PIB)

These 13 yoga exercises are strongly recommended by PM Modi for physical, mental well-being

Do you have a regular 9-5 corporate job, which entails sitting all day, mostly in the same position? Do you feel a stinging pain in the spine every time you get up or sit down? Well, you have a problem, which luckily for you, can be solved using these 5 simple Asanas. 
 
So, even as you toy with the idea of the elusive back massage, we list for you these super easy-to-do asanas that will rid you off the pain and give you long term relief, as part of <a href="http://www.businessinsider.in/searchresult.cms?query=yogasana">our weekly Yoga-series</a>. Read on! 
 
Image source: thinkstock

Treat backache with these five simple asanas

New Delhi, May 28 (IANSlife) Monthly menstrual cycle varies depending on the physical strength of your body. During periods, women face different issues like lack of energy, extreme pain, mood swings, fatigue, bloating, and irritability. The menstrual cycle is exceptionally sensitive, if you are stressed or traveling; change in your eating pattern can change your menstrual cycle. The condition of menstrual cycle mirrors the condition of physical and psychological well-being. Periods are no reason to avoid physical activities, more so yoga, which helps with both physical and mental health and thus has a positive impact on your hormonal health. On Menstrual Hygiene Day, Paramita Singh, Nutritionist cum Yoga Practitioner, suggests a few yoga asanas that are help fight menstrual problems. Head to Knee Pose - Janu Sirsasana: Extend your right leg and place the sole of your left foot on your right inner thigh. Centre your torso over the right leg and fold forward. Come back through baddha konasana to set up for the other side. Continuing to take it nice and easy, janu sirsasana - head to knee pose - stretches the hamstrings in a simple forward bend. It's an easy stretch that allows you to focus on one leg at a time and gently extend and lengthen your hips and groin. Seated Straddle - Upavistha Konasana Open both your legs wide into upavistha konasana - seated straddle. Again, a supported forward fold with a bolster or blankets is a great option. We're concentrating on those hamstrings again, but are also stretching the inner thighs and lengthening the spine. Seated Forward Bend - Paschimottanasana Paschimottasana Bring both legs outstretched for a forward bend. Lengthen the spine in a seated position before coming forward. Imagine the pelvis as a bowl that is tipping forward as you come down. The seated forward bend - paschimottanasana - goes deeper still in opening the hamstrings and calves. It also gives your back a nice stretch. Supported Bridge Pose Setubandhasana Lie down on your back. Press into your feet to lift the hips slightly and slide a yoga block under them for support. To come out, press into the feet to lift the hips again and slide the block out. Many yoga techniques can be practiced throughout the month to help balance the hormones, the menstrual cycle and to prevent pre-menstrual syndrome, period pain, emotional disturbances and other associated symptoms of menstruation. --IANS pg/tb/sdr/

Yoga to ease menstrual problems

New Delhi, July 10 (IANSlife) Yoga is an ancient method of relaxation, exercise, and healing that has gained a wide following across the world. It rejuvenates the mind, body and soul. It may come as no surprise, then, that yoga may also serve to enhance sexual function. According to a study published online in The Journal of Sexual Medicine (Nov 12, 2009), regular yoga practice improves several aspects of sexual function in women, including desire, arousal, orgasm, and overall satisfaction, points out Dr Arockia Virgin Fernando, Fertility Specialist, Obstetrician and Gynaecologist at Cloudnine Group of Hospitals. The expert shares some benefits of yoga on sex life and during pregnancy. Benefits of Yoga on your Sex life More and more people are discovering the benefits of practicing yoga, from building strength to relieving stress. 40 percent of women with fertility related issues have anxiety, stress or both. Yoga and mindfulness exercises like deep breathing helps in reducing the cortisol levels in our blood which is a marker for stress. High levels of cortisol damages the fine balance between the hormones which control the brain, heart and reproductive system. Many fertility groups who conduct support group meetings to help the anxious couples trying to conceive- have included yoga in their program. It can improve your sex life. Here's how: Yoga can target your sexual zones. Many forms of yoga refer to the root lock "Mula Bandha," which is the root of the spine, the pelvic floor, the perineum. Bringing awareness to these areas in a yoga class will help you be more in touch with them overall and can help you enjoy having sex more. In the challenging physical postures such as downward dog, chatarunga, supta konasana and plow pose, engaging Mula Bandha actually helps lift the pelvic-floor muscles, which increases core strength, which then functions to support and protect the spine. Engaging Mula Bandha can help with balance in postures such as warrior 3 and crow pose. You'll feel better in your skin: Yoga is a series of physical exercises and postures that are geared toward improving one's flexibility, strength and balance. A regular practice helps to strengthen, and tone your body, and all of these will make you feel better about yourself. Improved self-thoughts about your appearance will boost your body confidence and self-esteem. All of these will help you boost your personal life. Yoga helps reduce stress and anxiety: By transferring focus and attention to breathing and the body, yoga can help to lower anxiety and release physical tension. Lower stress levels at the end of the day can lead to feeling better about being with your partner. If you are not worried about other things and feel mentally balanced, you are more likely to want and be able to give to your significant other. It will allow you to relax and enjoy sex, which makes it even better. The calming, toning practice can be a wonderful escape from the stressors of daily life, while increasing your flexibility and strength to boot. This will also bring increased relationship satisfaction along with improvements in sex life and intimacy levels. It brings overall satisfaction, better communication and trust among couples along with the overall reduction in stress and anxiety. Yoga can increase the beta endorphin hormone release from the brain which gives a sense of well-being, improve immunity and prevents infections in turn increasing our reproductive health. With better hormone balance, there is increased sexual desire and reproductive function, also an increase in sperm production. Regular yoga practice may improve the interaction between the brain and the reproductive system in both men and women. There are many positive and negative feedback systems in our reproductive endocrinology and even a subtle imbalance disrupts the whole system. With better hormone balance, there is increased sexual desire and reproductive function, also an increase in sperm production. Yoga indirectly improves the reproductive health by improving immunity and thereby decreasing infections which damages the vaginal, tubal and uterine bacterial flora and thus preventing pregnancy. It increases the success rates of Assisted Reproductive Technologies like In vitro Fertilisation and Intra uterine Insemination by reducing the stress levels; thereby improving ovulation and sperm production. Women with high levels of stress biomarkers like cortisol have less chance of conceiving during ovulation and also an increased risk of miscarriage. Therefore Yoga can play a major role in these people. Breathing, meditation, asanas can reduce pain levels in people suffering from painful periods and pain during sexual intercourse, thus in turn increasing the odds of conception. The beginners should focus on breathing and poses which are comfortable. Above all it is safe. The key is to start slow. Benefits of Yoga during pregnancy Yoga helps you in dealing with the symptoms of pregnancy like morning sickness and mood swings, ensuring smoother and easier delivery, and faster recovery after childbirth. So, if you want to make your pregnancy and childbirth a peaceful and easy journey, you must go for a prenatal yoga class during and after your pregnancy. Look for a prenatal yoga programme where you are comfortable with the activities, style, and the yoga class environment. Always remember doing "Lamaze" which is a simple breathing yoga techniques, it always encourages you to be active throughout your pregnancy and increases your sense of wellbeing. All the exercises should be started pre pregnancy so as to have the best result during pregnancy. Do not start exercise for the first time in the first trimester except the breathing exercises under the supervision and consultation of your gynaecologist/ fertility expert. (Puja Gupta can be contacted at puja.g@ians.in) --IANS pg/tb/

Yoga to improve reproductive, sexual health

New Delhi, June 21 (IANSlife) Yoga is the new old, and it's here to stay. From traditional yogis to the modern ones, yoga practitioners speak highly of its benefits. From physical to mental and even spiritual, the ancient practice has had a deep impact on many celebrity fitness trainers and enthusiasts, including Bollywood actors Malaika Arora and Shilpa Shetty Kundra. On International Yoga Day 2020, IANSlife spoke to many celebrity yoga enthusiasts on the transformational power of yoga. Here's what we learnt. Malaika Arora, actor and co-founder of Diva Yoga "There are a lot of times when life puts you down in a way that you feel it's difficult to hold your head above the water. I turned to yoga in a similar phase like that where I needed that bit of calm and direction in my life. Some people turn to meditation, others to writing or singing. Everybody has a different outlet, for me I found that in yoga. It really helped me at a very precarious stage in my life and I'm extremely grateful. "It has helped me manage my stress and gives me a certain level of spiritual peace. It helps to take a break from the chaos of our lives and more importantly from the chaos in our minds. Several platforms like Disney+Hotstar and the SARVA App have a number of specific asanas specially to uplift depressed moods, fight fatigue, and bring a state of calmness in an entirety, hence I'm a strong advocate for yoga." Sunaina Rekhi, celebrity yoga teacher and global icon in health and lifestyle "I feel a lot have confused Yoga to be just about the physical asanas, but it's more than that. It's about working with the mind which controls our body, our thoughts, and overall our mental health. Handling a lot of things at once or facing major setbacks in life can bog us down, sometimes we don't even realize the point of trigger for a depressed or anxious mood. Meditation and practicing different forms of yoga can be extremely beneficial to keep those thoughts and feelings in check." Mickey Mehta, health, well-being and fitness guru "Next month, I complete 50 years of exercising, 38 years in the profession and in August I will be completely 58. With close to 4 decades of being in the profession I went through the entire spectrum of fitness, health, wellness, wellbeing. Haven't found anything as deep as vast and as high; eternal and infinite as yoga is. Yoga has been the seed of evolution of mankind. "Yoga is probably the only panacea for all ailments man is ailing from - pride, anger, lust, envy, gluttony, avarice and sloth. Yoga can dissolve it all. The disorder of life created by man's ego and the seven sins could be put back in order. The disease of the man who takes birth with the seven sins could be brought to ease with yoga. Neutralising the toxins of the body, mind, spirit, bringing about a great harmony, unity, unification, synchronisation of our circadian rhythm with the rhythm of the electromagnetic field of the universe. Yoga transforms, yoga transcends, yoga can make us Gods, make us climb higher on the ladder of evolution higher than Gods and without yoga one can fall below animals. Yoga brings about the perfect equilibrium in the polarities of Chadra Surya, Ying Yang, Shiv Shakti. Yoga neutralises the conflict and the contradiction of the pull and push of the polarities. Yoga brings you at the shoonyam quotient of bliss. Yoga is that eternal kiss. Let yoga get maximized, mankind get optimized, this Universe get Mickeymized!" Bollywood actress Soha Ali Khan "Yoga is one of my most preferred forms of exercise - as it has a positive impact on the body as well as the mind. To complement my yoga routine, I also follow a healthy diet and ensure eating a handful of almonds every day. Almonds are considered as Sattvic foods, and are a source of 15 key nutrients like protein, Vitamin E, magnesium etc. Additionally, almonds provide energy and according to Ayurveda, they also help in toning all body tissues." Fitness enthusiast and Supermodel Milind Soman "I am a firm believer in the power of Yoga, and make it a part of my activity. But I also believe it's equally important to practice conscious and healthy eating to reap the best benefits of your exercise. I prefer snacking on healthier foods like almonds, instead of unwholesome or fried snacks. Almonds are light and easy to carry, making them a great snack to consume in between meals." Actress Kirti Kulhari "Yoga has been a major part of my life for the last 15 years and like a lot of us , I was introduced to it through Baba Ramdev ji. I absolutely love the nature of it, owing to the fact that's it's holistic in nature. It brings together spiritual, physical, mental and emotional well-being and balance, and this for me is the true essence of " Being healthy ". And we all know how important this original idea of "health" is in today's times. Yoga's calming and balancing effects are immediate and of course it's regular and consistent practice brings about permanent changes of the highest quality..I couldn't recommend it enough..And I feel that this introduction of "International yoga day" is a brilliant initiative and coming from the land where Yoga comes from, we must not only be very proud but truly make it a very important part of our lives. Rest, one who does Yoga knows, that it's benefits are to be experienced and not so easily described in words. Actress Yuvika Chaudhary "I've just started practicing Yoga and it's a new thing for me. I've been hearing a lot from people that Yoga se hi hoga. Its slow but even if I meditate for five minutes, its relaxing and I really want to go ahead and excel and completely pursue Yoga as I've been wanting to do so for the longest time. I started off with meditation and Surya Namaskar and it has really helped me, especially cope with the lockdown and the circumstances around us. With so much negativity happening around us, I have finally accepted Yoga, although not completely but it's a slow and steady process. My father and grandfather have been practicing Yoga for years but I've never gotten into it. Yoga has been catching on a lot recently but it has been practiced for years in my family. My dad has always told me to practice Yoga and I've always took it for granted but now I really value it." Actress Rasika Dugal "One of my yoga teachers said to me that yoga is as much about how the practice makes you feel when you are on the mat as when you are off the mat. Yoga has taught me how to be gentle with myself and that every small effort counts. It's one of those things that you keep doing calmly and persistently without the pressure of achieving anything and your body surprises you. I also love the detail of it - how one tiny change in the way you execute an aasana can transform the experience and effect of that aasana entirely." Actress Sonnalli Seygall "For me yoga tops the list when it comes to any sort of workout, because it's a complete body and mind workout. I have been practising since my childhood in Kolkata and that time yoga was not even so popular as it is now! Infact I feel sad when I see that yoga has become more popular now in India after the west made it famous with likes of Madonna doing it. We as Indians have such a beautiful, beneficial and old discipline passed down to us, I feel we should definitely incorporate it in our lifestyle. For me personally, yoga is my life! It not only keeps me fit physically and in great shape but also makes me emotionally strong and mentally fit. Especially now with this pandemic , I recommend certain pranayamas and asanas to everyone as it helps you make your lungs stronger and boosts your immunity!" Actress Elli Avram "Yoga is extremely important for your health, it helps you find your inner strength and inner peace. Yoga really calms you down and it helps you to stay balanced. According to me, that is what life is all about. It's about balance. Yoga isn't actually about weight loss, it's basically about teaching you to find your inner strength and heal yourself. Every posture in yoga has a reason, it's for a certain organ in your body, or it's for your blood or your cells, yoga heals you from the inside. Yoga is actually medication, that's how powerful it is and this is something that we all need to understand more. I have never practiced yoga in my life for weight loss, I practiced because I was because I was craving that inner strength." (Puja Gupta can be contacted at puja.g@ians.in, Siddhi Jain at siddhi.j@ians.in) --IANS Pg/Sj/tb

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