international yoga day

11 Yoga Asanas to Get Quick Relief From Back Pain

Back pain is becoming very common these days amongst people of all ages. A lot of it can be related to the kind of lifestyle we lead these days – long hours of work sitting in one place or sitting in a wrong posture while watching TV to name a few. What if you learn some good asanas on International Yoga Day that can heal your body pain!

Back pain must not be neglected or avoided. It must be treated early and also precautions must be taken for the situation not to be aggravated. Yoga helps strengthen your back, relieve your stress and strain from the back and cure back pain. In the hectic routine, Yoga Asanas can prove the great reliever to get rid of back pain!

padmasana - vibha pranaam - Yoga Day
International Yoga Trainer – Vibha Pranaam

Causes for back pain

  • Sitting on a chair for long hours keeping your head down to work with computer or mobile phone
  • Standing for long hours in bad/wrong posture
  • Long car drive or bike ride
  • Bad sitting posture while watching tv, reading
  • Wrong sleeping posture
  • Inappropriate movements while working out in the gym or lifting very heavy weights
  • Carrying heavy backpacks
  • Obesity
  • These are the most common ones

Use yoga as the natural medicine to cure back pain

Yoga is by far the most effective ways to reduce back pain and over a period can cure it. The focused and planned routine of yoga asanas will help you improve your posture. And, when practised regularly helps you strengthen your muscles, spine and the core region.

This blog focuses on the asanas which work on your back to reduce back pain and also improve posture. We are featuring International Yoga Trainer, Vibha Pranaam from England who will guide you step by step about the asanas to follow. To know about the 11 Yoga asanas to get rid of the back pain, click on below link to download the PDF.

Yes, I want to know more about 11 Yoga Asanas to get rid of back pain! Connor McGovern Jersey

yoga asanas for summer

9 Yoga Aasanas You Must Try This Summer Season

Summer is hitting boundaries and sixes and it’s time to take care of your health and feel energetic. Summer is the time to put your woolens away and put your cotton on for dressing up in lighter shades of yellow, white and blue. It also means you keep yourself well hydrated and protected from the heat. Summer is also the best time of the year to practice yoga. Our muscles are comparatively warm in this season so they are easier to stretch and relax during the summer. Also, as we practice yoga during summer, we perspire more which is good to get rid of the toxins from the body and open the filled pores of our skin. A girl must keep her lifestyle good and healthy during the summer season. The yoga during the summer makes the skin bright and radiant with a long-lasting glow. International Yoga trainer Vibha Pranaam who is the founder of  Trance Yog Fitness in London, United Kingdom suggests us the 9 Yoga Aasanas all the girls must do this summer to keep oneself fit and healthy are:

1. Padmasana:

Place your right leg over your left thigh and left leg over your right thigh. Bring your feet close to your groins. Straighten your spine. Keep a mudra (Gyan Mudra: the first fingertip touching the tip of your thumb) and both the hands resting on the respective knees. Keep your spine straight. Stay steady with focus on the even breath. Practice it with closed eyes for better benefits of the asana. Duration: 1 to 5 minutes.

padmasana - vibha pranaam - fashion blog india

2. Janu Sirsasana:

Sit in the position of Dandasana (extended legs in front). Bend your right leg, press the sole of your right foot against the inner thigh of left leg. Exhale stretch and fold forward, grasp your left foot. Rest your fore-head, chin on your knees or you can use a cushion to support your fore-head to rest on. Stay steady with normal focused breathing. To come out of the asana, inhale and gently roll up. Repeat on the other side, by alternating your legs. Duration: 1 to 3 minutes, on each side.

Janu Sirsasana - Vibha Pranaam - Yoga for girls india

Janu Sirsasana - Vibha Pranaam - girl blog india

 

3. Paschimotanasana:

Sit in Dandasana. Inhale and raise your hands upwards and lengthen your spine. Exhale and stretch forward and hold your feet or big toe. Loosen your shoulder, rest your chest on your thighs and your head on your knees. Close your eyes and just relax. Stay steady with focused breathing. To come out of the asana, inhale and gently roll up. Duration: 1 to 5 minutes.

Paschimotanasana-yoga-blog-girl-fashion-india

Paschimotanasana-yoga-yoga-blog-girl-fashion-india

 

4. Vajrasana:

From dandasana, bend both your legs and come to kneeling position, sit on the heels with the calves beneath the thighs. Stretch your lower legs backward and keep them together. Your big toes should cross each other. Let your buttocks rest on your heels and your thighs on your calf muscles. Spine erect, place your palms on your knees and gaze forward, eyes closed. Stay steady with normal focused breathing. Duration: 1 to 8 minutes.

Vajrasana-yoga-fashion-blogger-india

5. Uttana Shishosana (Extended Puppy Pose):

Adjust yourself into table-top position (Come on the floor on your hands and knees), palms in a line of your shoulder, knees in a line of your hips, feet flat on the ground. Gently, walk with your hands out as you drop your chest down towards the floor, rest your forehead or chin on the floor. Keep hips in a line with the knees and arms shoulder-width apart. Stay steady with normal focused breathing. Duration: 1 to 3 minutes.

Uttana-Shishosana-yoga-blog-london-vibha-pranaam

6. Adho Mukha Svanasana (Downward-Facing Dog):

Adjust yourself into table-top position (Come onto the floor on your hands and knees), exhale and lift your knees away from the floor. Keep the knees slightly bent and the heels lifted from the floor. Lengthen your tailbone. Lift the sitting bones up towards the ceiling. Palms grounded onto the floor with figures spread. Gently push chest in towards the thighs. Stay steady with slow focused breathing. Duration: 1 to 5 minutes.

Adho-Mukha-Svanasana-blog-india-yoga

Adho-Mukha-Svanasana-yog-blog-india

7. Shashankasana:

Sit in Vajarasana (sit on your knees with the legs stretched backward). The big toes will cross each other while heels parted from each other. Lower your buttocks in such a way that your heels touch the hips. Place your hands on the thigh, keep the arms straight and Inhale, raise them parallel to the thighs and further, above the head. While you exhale stretch and fold forward from the trunk, straighten the spine and rest your forehead onto the floor. Close your eyes, stay steady with slow focused breathing. To come out of the asana, Inhale slowly raise the arm above the head, while exhale bring the arms down. Duration: 1 to 5 minutes.

Shashankasana-yoga-blog-london

Shashankasana-yoga-blog-india

8. Viparita Karni or (Legs-Up-the-Wall Pose): 

Come in supine sleeping position, hands by the side of your hips, palms facing the floor, inhale slowly raise both the legs to a 90-degree angle from the floor. Raise your waist and hips from the floor and take the legs back over the head. Place both the hands below the waistline to support and straighten the legs. Toe pointed to the ceiling. The trunk of your body should be at 45-degree angle from the floor. Steady gaze your toes and stay the asana. Stay steady with slow focused breathing.

Viparita-Karni-yoga-blog-india

9. savasana (Relaxation):

Lie down on your back and relax your body and mind to gain the benefits of this asana. During this pose, close your eyes, breathe naturally, and practice eliminating tension from the body. Experience your inner self with closed eyes and focus. Ideally, this posture lasts for 10 to 25 minutes. However, even a few minutes of Savasana is said to have powerful benefits.

Yoga Aasanas

Yoga is good for health but it is good for health even in summer! Go ahead with the above-mentioned yoga asanas to beat the heat. For any query related to yoga, feel free to contact Vibha on her website Trans Yoga Fitness or send her email at vibhapranaam@gmail.comJaleel Scott Jersey

workout options

5 Workout Options to Choose Over Gym or Machines

Is your gym workout routine making you really happy? The only thing that motivates you to skip the sound sleep and workout is getting in shape? Then this is the time to wake up for real and choose another workout options which makes your mind, body and soul happy. The workout should be interesting and involve every cell of the body rather than having a Leg day, Lower body day or Upper body day. Let us make you aware of options one can choose over Gym and have power pack mornings

1. Power Yoga/Yoga: Everyone is aware of the advantages of Yoga and must have tried somewhere or the other. Some enjoy doing it every day with zeal and some might not get involved in it thoroughly and wish something full of energy. Well, Power Yoga is what you are looking for. Power Yoga needs the involvement of the whole body and requires a lot of energy. Certain body parts have stubborn fat which gets really on a nerve when you wish to reduce. Power Yoga is a good workout option to choose especially for girls as this days hormonal imbalances are increasing and with continuity in this workout, one can even get there hormones balance.

2. Zumba/Aerobics: Specials classes are there all around the country which is dedicated to Zumba and aerobics only also they have the facility of Only Female batches. This kind of workout is playful and fun yet leaves you in sweat by the end. Different fitness studios have different routines and style to follow as Zumba and aerobics both can have variations and huge variety. Ladies can choose the kind of Zumba workout they like and enjoy it with a friend.

3. SuryaNamaskar at Home: If you are among those busy bees and cannot find time to join any classes or Gym then suryanamaskar comes to your rescue. Can be done at home easily. Doesn’t require any sort of expenses to be done related to shoes or clothes. It’s just you and your dedication to maintain the continuity and do this work out with correct postures and you are ready to get involved in your busy schedule. 20 minutes a day in the morning, 10 suryanamskars for 21 days and you would see visible results.

4. Pilates: Pilates is another form of workout which is good to choose for weight training, increase flexibility, and get better posture and shape. Pilates is not known by many thus to get maximum result look for a trainer who is specialized in this training to get best guidance and results.

5. Choose a Sport: Sports like basketball, tennis, badminton, volleyball, gymnastics, and many more can be opted according to your preferences and choice. Sports increase discipline in an individual, increases focus and helps in losing weight by playing games in a correct way.

Girls, the ultimate motive is to lose weight but your goal should be to lose those kilos in style and fun way. This would be satisfactory and continuity can be maintained easily if you enjoy your morning exercise sessions. You can also maintain your health if you are following your regular healthy dietEddie Yarbrough Jersey