#naukasana yoga

[digivarnita]

Top 10 Yoga asanas for weight loss

 Bow pose (Dhanurasana)

Sun salutation (Surya Namaskar)

 Bridge pose (Setu Bandha Sarvangasana)

 Boat pose (Naukasana)

 Upward plank ( Purvottanasana)

 Triangular pose ( Trikonasana)

 The warrior pose (Veera bhadrasana)

 Plank pose (Chaturangadandasana)

 Shoulder stand (Sarvangasana)

 Cobra pose (Bhujangasana)

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20 Benefits of Surya Namaskar Every Day for Weight Loss

Surya Namaskar, or Sun Salutation, is a series of yoga poses performed in a sequence that offers a myriad of benefits. This ancient practice, rooted in the traditions of yoga, can be particularly effective for weight loss when incorporated into a daily routine. Let’s explore 20 ways that Surya Namaskar can aid in your weight loss journey.

1. Boosts Metabolism

Surya Namaskar stimulates metabolism by engaging multiple muscle groups and increasing heart rate, which helps in burning calories more efficiently.

2. Enhances Cardiovascular Health

The continuous flow of movements in Surya Namaskar improves cardiovascular fitness, which supports overall health and aids in weight management.

3. Tones Muscles

The various poses involved in Surya Namaskar work different muscle groups, helping to tone and strengthen muscles throughout the body, contributing to a more sculpted physique.

4. Improves Flexibility

Regular practice increases flexibility, which can enhance your ability to perform other exercises and reduce the risk of injuries, leading to more consistent workouts.

5. Reduces Stress

Surya Namaskar helps to alleviate stress through its calming effects, which can reduce emotional eating and support a balanced approach to weight loss.

6. Enhances Digestion

The forward and backward bending movements stimulate the digestive organs, improving digestion and potentially reducing bloating, which can aid in weight management.

7. Detoxifies the Body

The practice of Surya Namaskar encourages detoxification by improving blood circulation and promoting the elimination of toxins through sweat.

8. Increases Energy Levels

Regular practice helps in boosting energy levels, which can lead to increased physical activity and a more active lifestyle conducive to weight loss.

9. Improves Posture

Surya Namaskar helps in aligning and improving posture, which not only enhances your overall appearance but also supports better body mechanics during other forms of exercise.

10. Promotes Mindfulness

The meditative aspect of Surya Namaskar encourages mindfulness and body awareness, helping you make healthier choices and stay motivated in your weight loss journey.

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11. Balances Hormones

The sequence helps to balance hormones by stimulating the endocrine system, which can positively affect metabolism and appetite regulation.

12. Enhances Sleep Quality

Regular practice can improve sleep quality, which is crucial for effective weight management and overall health.

13. Strengthens the Core

Many of the poses in Surya Namaskar engage the core muscles, leading to a stronger and more stable abdominal region, which supports better posture and balance.

14. Increases Stamina

Surya Namaskar builds stamina and endurance, enabling you to perform physical activities with greater ease and consistency, which supports an active lifestyle.

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15. Supports Detoxification

The practice promotes sweating and enhances lymphatic drainage, aiding in the removal of waste products from the body.

16. Improves Mental Clarity

Surya Namaskar clears the mind and enhances focus, which can improve your motivation and commitment to a weight loss plan.

17. Boosts Immune System

By improving overall health and vitality, Surya Namaskar strengthens the immune system, helping to prevent illnesses that could derail your fitness routine.

18. Encourages Healthy Habits

Incorporating Surya Namaskar into your daily routine sets a positive precedent for other healthy habits, such as balanced eating and regular exercise.

19. Enhances Overall Well-being

The holistic benefits of Surya Namaskar contribute to overall well-being, making you feel better physically and mentally, which supports a sustained weight loss effort.

20. Promotes Consistency

Establishing a daily routine of Surya Namaskar fosters discipline and consistency, which are key factors in achieving and maintaining weight loss goals.

By integrating Surya Namaskar into your daily practice, you can harness its numerous benefits to support your weight loss journey and enhance overall health. Embrace this powerful yoga sequence and witness its transformative impact on your body and mind.

For more information and guidance on incorporating Surya Namaskar into your routine, visit Trimurti Yoga Bali.

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Advanced Yoga Teacher Training: Goa, Bali & Online

Yoga is not just a practice; it's a way of life. For those who want to deepen their knowledge and expand their teaching capabilities, pursuing advanced yoga teacher training is the next step. Whether you are looking for a 300 hour yoga teacher training in Goa, a 500 hour yoga teacher training in Bali or India, or even a 100 hour yoga teacher training online, there are plenty of options to suit your schedule, goals, and budget.

Why Choose a 300-Hour Yoga Teacher Training in Goa?

Goa is renowned for its vibrant yoga culture, pristine beaches, and serene environment, making it a popular destination for advanced yoga courses. If you have already completed a 200-hour yoga certification, the 300 hour yoga teacher training in Goa is designed to take your practice and teaching skills to the next level.

This advanced 300-hour yoga teacher training course in Goa focuses on a more in-depth study of yoga philosophy, advanced asanas, pranayama, meditation techniques, and anatomy. It also hones your teaching abilities, providing the tools to lead more comprehensive and specialized yoga classes.

Benefits of 300-Hour Yoga Teacher Training in Goa:

Expert Guidance: Learn from highly experienced yoga teachers who have been practicing and teaching for decades.

Comprehensive Curriculum: The program goes beyond basic yoga training, offering advanced modules in philosophy, anatomy, and teaching methodology.

Tropical Setting: Practicing in the serene beaches of Goa enhances your spiritual connection and allows for immersive learning.

Whether you're aiming for a 300 hour yoga TTC in Goa or planning to further advance your career, Goa provides an ideal setting for transformative yoga experiences.

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naukasana

500-Hour Yoga Teacher Training: Bali and India

For those seeking to become master-level yoga instructors, the 500 hour yoga teacher training is the ultimate step. Both Bali and India offer world-renowned 500-hour yoga teacher training courses that cover all aspects of yoga practice, teaching, and lifestyle.

500-Hour Yoga Teacher Training in Bali

Bali is a yoga paradise, known for its lush landscapes, tranquil ambiance, and deep spiritual energy. The 500-hour yoga teacher training in Bali integrates physical practice with spiritual growth, offering an enriching experience for yogis.

Some of the highlights of Bali yoga teacher training 500 hours include:

Holistic Learning: The program offers a balance of traditional yoga techniques with modern teaching approaches.

Community Support: Bali’s yoga community is supportive and inspiring, providing a nurturing environment for personal growth.

Luxury Accommodations: Many Bali retreats offer luxurious, eco-friendly accommodations, making your training experience comfortable and memorable.

500-Hour Yoga Teacher Training in India

India is the birthplace of yoga, and completing your 500-hour yoga teacher training in India offers an authentic experience. Whether in Rishikesh, Goa, or Kerala, India provides the spiritual depth and historical context to truly immerse yourself in the practice of yoga.

Key features of 500-hour yoga teacher training in India include:

Traditional Practices: Learn from Indian yogis who follow age-old practices, passed down through generations.

Cultural Immersion: Being in India allows you to experience yoga in its most authentic form while also exploring the rich culture and heritage of the country.

International Recognition: India’s 500-hour yoga certifications are globally recognized, allowing you to teach yoga worldwide.

100-Hour Yoga Teacher Training: Online and In-Person Options

If you are short on time or just starting your teaching journey, a 100 hour yoga teacher training is a great option. This shorter certification is perfect for deepening your yoga practice or gaining foundational teaching skills. It is often offered as a stand-alone program or as part of a larger 200- or 300-hour course.

100-Hour Yoga Teacher Training Online

With the growing demand for flexible learning options, many schools now offer 100-hour yoga teacher training online. This allows you to complete your certification from the comfort of your home, making it accessible to anyone with a busy schedule.

Benefits of 100-hour yoga teacher training online:

Flexibility: Study at your own pace, fitting yoga training around your daily routine.

Cost-Effective: Online programs are often more affordable than in-person courses, while still providing quality instruction.

Global Access: Train with expert teachers from around the world without having to travel.

Why Pursue Advanced Yoga Teacher Training?

Advanced yoga teacher training, whether it's a 300-hour yoga teacher training in Goa or a 500-hour yoga teacher training in Bali or India, is designed to deepen your practice and elevate your teaching skills. These programs provide:

Enhanced Knowledge: You’ll dive deeper into yoga philosophy, anatomy, advanced asanas, and teaching methods.

Global Opportunities: With certifications like the 300 hours yoga teacher training course in Goa or 500-hour yoga teacher training in India, you can teach anywhere in the world.

Personal Growth: These immersive programs not only shape you as a teacher but also lead to profound personal transformation.

Conclusion

Whether you are looking for a 300-hour yoga teacher training in Goa, a 500-hour yoga teacher training in Bali or India, or the flexibility of a 100-hour yoga certification, there are abundant options to suit your needs. Each destination and program offers a unique blend of traditional and modern practices, ensuring you gain a comprehensive education in yoga. Dive deeper into your practice, expand your teaching skills, and embrace the life-changing journey of advanced yoga teacher training.

[gurukulyogashalarishikesh]

Looking to strengthen your core and improve your balance? Look no further than Navasana, also known as Naukasana or Boat Pose! This challenging yoga pose offers a multitude of benefits for both the body and mind. In this blog post, we will explore how to do Navasana correctly, its numerous benefits, step-by-step instructions for beginners, and important precautions to keep in mind. Get ready to set sail on a journey towards improved strength, stability, and overall well-being with Navasana!

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Naukasana or Boat Pose is a powerful yoga posture with immense health benefits. This asana strengthens the core, tones the legs, enhances digestion, boosts metabolism, and improves spinal flexibility. Naukasana, or the Boat Pose, is a simple yet highly beneficial yoga posture #yoga

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[ayushaktiayurveda]

Here are five tried and tested yoga asanas for weight loss. These asanas for weight loss will not only assist you to shed some weight but also increase flexibility, mobility, endurance, stress, and anxiety. Practising yoga daily can facilitate to reinforce your overall health and well-being.

Naukasana

Naukasana or boat pose helps to strengthen the lower back, abdomen, and leg muscles. It additionally improves the gastrointestinal system and secretion systems. This yoga workout for weight loss is extremely effective for toning the waist and weight loss.

Virabhadrasana

Virabhadrasana or Warrior Pose strengthens and stretches the legs, ankles, chest, and shoulders. It will increase stamina, relieve backaches, and stimulate abdominal organs. It is additionally a lot of therapeutic for carpal tunnel syndrome, flat feet, physiological state, pathology, and neurology.

Trikonasana

Trikonasana or triangle pose improves balance, concentration, stability, and additionally strengthens the core and legs. It enhances digestion and therefore reduces the fat deposits within the belly.

Bhujangasana

Bhujangasana or Cobra Pose is nearly alike to a snake's pose. It boosts energy, builds confidence, helps relieve lower back issues, strengthens your arms, back muscles, and shoulders. This position burns unwanted abdomen fat, because it stretches abdominal muscles, making it one of the efficient yoga postures for weight loss.

Chaturangadandasana

Chaturangadandasana or plank pose is the best way to strengthen and tone your core, wrists, arms, abdominal muscles, and lower back. Once you are in this position, you begin to feel the intensity on your abdominal muscles.

To Read More: https://www.ayushakti.com/blogs/d/5-best-yoga-asanas-for-weight-loss

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Ten Best Yoga Asanas for Weight Loss

Yoga is a holistic practice that not only promotes physical well-being but also helps in achieving mental and emotional balance. When it comes to weight loss, incorporating specific yoga asanas into your fitness routine can be highly beneficial.

In this article, we will explore the ten best yoga asanas for weight loss, according to Mahi Yoga, a leading yoga school in India that offers yoga teacher training in India, and other yoga-related programs:

Surya Namaskar (Sun Salutation)

Surya Namaskar is a series of twelve powerful yoga poses performed in a sequence. It helps to improve flexibility, tone the muscles, and increase metabolism, making it an excellent choice for weight loss.

Trikonasana (Triangle Pose)

Trikonasana engages multiple muscle groups, including the legs, hips, and core. It stimulates digestion, stretches the spine, and burns calories effectively.

Virabhadrasana (Warrior Pose)

This pose strengthens the legs, arms, and back while improving balance and stamina. It also activates the abdominal muscles, aiding in weight loss.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana stimulates the digestive system, helping to regulate metabolism and reduce belly fat. It also stretches the spine and improves flexibility.

Bhujangasana (Cobra Pose)

Bhujangasana strengthens the abdominal muscles and increases flexibility in the spine. It stimulates the digestive organs, helping to boost metabolism and burn excess fat.

Dhanurasana (Bow Pose)

Dhanurasana stretches the entire front of the body, including the abdomen, chest, and thighs. It improves digestion, stimulates the thyroid gland, and aids in weight loss.

Ustrasana (Camel Pose)

Ustrasana stretches the entire front of the body, strengthens the back muscles, and improves digestion. It also stimulates the thyroid gland and helps in weight management.

Naukasana (Boat Pose)

Naukasana engages the core muscles and strengthens the abdominal region. It improves digestion, stimulates the kidneys, and assists in burning belly fat.

Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga Dandasana works the arms, shoulders, and core muscles. It helps to build upper body strength and tone the abdominal region.

Vrikshasana (Tree Pose)

Vrikshasana improves balance and focus while toning the leg muscles. It also engages the core and promotes a sense of stability, aiding in weight loss.

How to Practice These Asanas

To practice these asanas for weight loss, it is important to start with a warm-up. This could include simple exercises like neck rolls, shoulder shrugs, and arm circles. Once your body is warmed up, you can begin practicing the asanas listed above.

Hold each pose for 5-10 breaths, or longer if you can comfortably. If you are new to yoga, start with shorter holds and gradually increase the duration as you become more experienced.

Be sure to listen to your body and rest when needed. Do not push yourself too hard, especially when you are first starting out.

Tips for Success

Here are a few tips to help you achieve the best results with yoga for weight loss:

Be consistent with your practice. Aim to practice yoga for at least 30 minutes, 3-4 times per week. Combine your yoga practice with a healthy diet and regular cardiovascular exercise. Drink plenty of water throughout the day. Get enough sleep. Be patient and persistent. It takes time and effort to see results with yoga for weight loss. Conclusion

Incorporating these ten yoga asanas into your fitness routine can support your weight loss journey while promoting overall well-being. Enjoy the process, stay committed, and embrace the transformative power of yoga.

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The Truth About Kundalini Yoga: Understanding Its Dangers and Benefits

Kundalini Yoga is a powerful and transformative practice that has garnered a lot of attention in the yoga community. Known for its intense focus on breath work, meditation, and the awakening of spiritual energy, Kundalini Yoga offers profound benefits. However, it also comes with potential risks if not practiced correctly. In this article, we'll explore why is kundalini yoga dangerous and discuss the numerous benefits it offers when approached mindfully. Additionally, we'll highlight how a comprehensive yoga teacher training in Bali, such as a 300 hour yoga teacher training in Bali, can prepare you to safely teach this powerful practice.

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Understanding Kundalini Yoga

Kundalini Yoga aims to awaken the dormant energy at the base of the spine, known as Kundalini. This energy ascends through the chakras, leading to heightened awareness and spiritual enlightenment. The practice involves a combination of asanas (postures), pranayama (breath control), chanting, and meditation. While the experience can be profoundly beneficial, it requires a solid foundation in yoga and mindfulness.

Why Kundalini Yoga Can Be Dangerous

Intense Energy Activation: Awakening Kundalini energy can be overwhelming. Without proper guidance, this sudden surge of energy can lead to physical and emotional imbalances.

Emotional Release: The practice often brings suppressed emotions to the surface. Without proper mental preparation, this can cause distress.

Physical Risks: Intense breathing exercises and challenging postures can strain the body if not performed correctly.

Mental Health Concerns: Individuals with pre-existing mental health conditions might find the practice destabilizing.

The Benefits of Kundalini Yoga

Despite the potential risks, Kundalini Yoga offers numerous benefits when practiced safely:

Enhanced Awareness: It promotes spiritual growth and self-awareness.

Stress Relief: The combination of breath work and meditation helps reduce stress and anxiety.

Improved Physical Health: Regular practice enhances flexibility, strength, and overall vitality.

Emotional Balance: It facilitates emotional healing and balance.

How to Practice Kundalini Yoga Safely

To mitigate the risks and maximize the benefits of Kundalini Yoga, it's crucial to seek proper training and guidance. A comprehensive yoga teacher training in Bali can equip you with the knowledge and skills needed to safely practice and teach Kundalini Yoga.

The Importance of Quality Yoga Teacher Training

Choosing the best yoga teacher training Bali is essential for those aspiring to become skilled and mindful yoga instructors. Programs like the 300 hour yoga TTC in Bali and yin yoga training Bali offer in-depth education on various yoga styles, including Kundalini Yoga. These trainings provide a balanced approach, combining theoretical knowledge with practical experience.

Why Bali?

Bali is renowned for its serene environment and vibrant yoga community, making it an ideal location for yoga teacher training. Here are some top reasons to consider Bali for your training:

Experienced Instructors: Bali attracts some of the most experienced and respected yoga teachers worldwide.

Holistic Approach: Programs often include meditation, philosophy, and Ayurveda, offering a well-rounded education.

Beautiful Setting: The tranquil surroundings of Bali enhance the yoga learning experience.

Conclusion

Kundalini Yoga can be a transformative practice, offering profound benefits for those who approach it with respect and caution. By enrolling in reputable yoga teacher training in Bali, such as the 300 hour yoga teacher training in Bali or meditation teacher training Bali, you can gain the knowledge and skills necessary to safely explore and teach this powerful form of yoga. Whether you're seeking yoga teacher certification Bali, yoga training Bali, or a comprehensive yoga teaching course Bali, the island offers a perfect setting for your yoga journey.

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How To Make The Most Of Your Yoga Teacher Training Experience?

Embarking on a yoga teacher training journey is an enriching and transformative experience. Whether you are enrolling in a 200 hour yoga teacher training, a 500 hour yoga teacher training course, or a 100 hour yoga teacher training, maximizing your experience can set the foundation for a rewarding yoga practice and teaching career. Here’s a guide on how to make the most of your yoga teacher training experience, no matter where you choose to study—whether it’s a yoga teacher training course in Pune, 200hr yoga teacher training certification in Goa, or 500 hour yoga teacher training in Bali.

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1. Choose the Right Program

Selecting the right yoga teacher training program is the first step in ensuring a fulfilling experience. Consider your goals and preferences when choosing between options like a 200 hour yoga teacher training or a more intensive 500 hour yoga teacher training in India. Research programs thoroughly, looking for those that align with your values and offer comprehensive curricula. For example, if you're seeking a robust training that includes advanced practices, a 500 hour yoga teacher training might be ideal. Conversely, a 100 hour yoga teacher training can be a good starting point if you're looking for a shorter commitment.

2. Prepare Mentally and Physically

Yoga teacher training requires both mental and physical preparation. Engage in a consistent yoga practice leading up to your training to build strength and flexibility. Additionally, prepare yourself mentally by setting clear intentions for what you hope to achieve. Whether it's gaining a deeper understanding of yoga philosophy or developing teaching skills, having a clear focus can guide your experience.

3. Immerse Yourself Fully

To get the most out of your training, immerse yourself fully in the program. This means attending all classes, participating in workshops, and engaging with fellow trainees. If you are in a yoga teacher training course in Pune or participating in a 100 hour yoga teacher training online, make sure to create a conducive environment for learning, free from distractions. Embrace the challenges and joys of the training process, and remain open to new experiences.

4. Practice Consistently

Consistency is key to making the most of your training. Develop a personal practice routine that complements your training schedule. For instance, if you are enrolled in a 200hr yoga teacher training certification Goa, set aside time each day to practice the techniques and concepts you are learning. Consistent practice helps in reinforcing the skills and knowledge gained during the training.

5. Seek Feedback and Guidance

Constructive feedback is essential for growth. Be open to receiving feedback from instructors and peers, and use it to improve your practice and teaching skills. Whether you are completing a 200 hour yoga teacher training or a more extensive 500 hour yoga teacher training in India, actively seek guidance and support from your teachers. Their insights can help you refine your techniques and deepen your understanding of yoga.

6. Build Connections

Yoga teacher training is not just about personal development; it's also an opportunity to build meaningful connections. Network with fellow trainees and instructors, as these relationships can provide ongoing support and inspiration. Whether you are in a yoga teacher training course Pune or attending a 500 hour yoga teacher training Bali, cultivating these connections can enrich your yoga journey.

7. Apply What You’ve Learned

After completing your training, apply what you've learned in practical settings. Begin teaching classes, offer private sessions, or integrate yoga practices into your daily life. If you’ve completed a 100 hour yoga teacher training or a more advanced 500 hour yoga teacher training, start incorporating the skills and knowledge gained into real-life situations to solidify your learning and grow as a teacher.

8. Continuously Learn and Grow

Yoga is a lifelong journey, and your teacher training is just the beginning. Continue to explore new styles, attend workshops, and deepen your practice. Consider further certifications or advanced courses, such as a 500 hour yoga teacher training India or 100 hour yoga certification, to keep evolving both personally and professionally.

Conclusion

Making the most of your yoga teacher training experience involves careful preparation, active participation, and a commitment to ongoing growth. Whether you choose a yoga teacher training course in Pune, 200hr yoga teacher training certification in Goa, or a 500 hour yoga teacher training in Bali, following these tips can help you maximize the benefits of your training and set the stage for a successful and fulfilling yoga career.

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Build strength with these 5 yoga asanas

When you are a teenager or still in your 20s, your focus might be just on weight loss. But as we grow older, we must also think about building strength. That’s because if our body becomes weak, there might be chances of having many health problems. Also, ageing means losing lean muscle mass. No wonder why strength training is becoming popular. If sweating it out at a gym isn’t your thing, try yoga for strength. You might think that yoga is all about stretching and bending, but it helps not just with flexibility but also strength. To find out how to build strength with yoga, Health Shots connected with Dr Mickey Mehta, a global leading holistic health guru and corporate life coach. He says that every human loses 5.1 percent of their muscle mass annually, and yoga can help to build strength. It’s not just strength training in a gym that can do wonders.

Yoga can also help build strength. Image courtesy: Adobe Stock

Yoga asanas for strength

Yoga helps to increase flexibility, muscular-skeletal strength, and balance, says the expert. Here are some asanas that can help you increase strength! 1. Vrikshasana How to perform Vrikshasana or Tree pose • Stand straight and balance firmly on your left leg while lifting your right leg up. • Place your right foot against the inner side of your left thigh. • Join your palms like you are praying and bring them to your chest level. • Hold in this position for 10 seconds then gradually you can hold for up to one minute. Dr Mehta says that balancing on one leg and focusing on one point increases your focus. Vrikshasana also improves the strength of the gluteus, hamstring, hips, quadriceps and knee muscles. 2. Parvatasana How to perform Parvatasana • Sit in Vajrasana and keep your hands in front of you. • Raise your buttocks and push your head down until your heels touch the ground. Do it without shifting the position of your hands and feet. • Hold it for some time then slowly come back. Keeping your palms and feet on the ground and raising your torso up can make your determination strong. Shoulders, hands, heels, calves, hamstrings, glutes, hips and lower back muscles are involved in this asana, making them strong. 3. Double Pawanamuktasana How to perform this yoga asana for strength • Lie down on your back while keeping your legs straight. • Raise your legs straight up to 45 degrees then bend your legs at the knees up towards your chest until your thigh touches your stomach. • Hug your knees and lock your fingers then gently lift your head up and try touching the tip of your nose to the knees. • Hold this posture for 30 seconds and you can extend it to one minute if you can. • Bring your head down and straighten your legs and then bring it on the ground and relax. This helps to have strong inner core strength.

Make yoga a part of your life for health benefits. Image courtesy: Adobe Stock 4. Naukasana How to perform Naukasana or Boat pose • Simply lie down flat on your mat while keeping your feet together and your arms on the sides. Your fingers should be stretched towards your toes. • Lift your upper body and bend your knee, stretching your arms towards your feet. • Slowly try to straighten your legs and feel the stretch in your stomach area and balance your body entirely on the buttocks. • Ensure your toes, eyes and fingers are in one line. • Remain in this position for at least 10 seconds then bring your legs then the upper body down and relax. It strengthens your core and confidence, says the expert. 5. Virabhadrasana How to perform Virabhadrasana • Stand straight with your feet three to four feet apart. Turn your right foot out so that it is at an angle of 90 degrees. • Turn your left foot in, make sure it is at an angle of around 15 degrees. • Slowly lift both arms sideways to your shoulder height. Your palms must be facing upward. • Bend your right knee then turn your head and look towards your right. • Stretch your arms more and hold your head high. • Hold it for about 20 seconds then follow the steps for the other side. It strengthens the back and front of the calf muscles, hamstrings, and gluteal muscles. To be stronger, you don’t have to just rely on weights. But the expert says that functional training and calisthenics can be done if you wish to switch things up a bit. Weight exercise can help to maintain and increase muscle mass, as well as strengthen ligaments and joints. Source link Read the full article

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Yoga with Pilates? It’s fun!

A dancer by profession, yoga came fairly easy to Rashmi Ramesh for whom movement is a part of who she is. And then yogalates just happened when she decided to put pilates and yoga together to create a holistic body workout. Today, she teaches this technique in Mumbai to people who come to her for a physical workout but end up enjoying the mind workout too. Here, in a brief chat, Rashmi shares all about yogalates with Pranav Desai. Excerpts from her interview:

Pranav: So what exactly is the idea behind yogalates?

Rashmi: It's just getting pilates into yoga or yoga into pilates. That is what yogalatesis. The whole idea behind combining the both is that it gives a complete workout. It helps strengthen and tone your body and even works on your breath and mind levels.

Yogalates is normally more focused on the core muscles. Let me give you an example. When we do Naukasana (Boat Pose), it helps tone our abdominal muscles. At the same time,we are focusing on our breath and the core muscles. So it would work both at the body level, when people want to really work out, and as we do pranayama and meditation, it works on the breath and mind levels also.

Pranav: This is amazing! So how did the idea of yogalates strike you?

Rashmi: I never thought I would be doing what I'm doing right now. After I finished college, I was very confused because I was exposed to so many things so I didn't know what to choose. Sometimes you feel like, "Oh I could be jack of all trades, master of none". So what are you going to be your master at (laughs)? Then yogalates just happened.

I learnt pilates at dance school and later when I came for my Sri Sri Yoga Teachers’ Training Course (TTC), I thought what if we combine the two to form something that gives a good holistic workout.

I googledyogalates and saw that there were a lot of people abroad who were already doing it.So I thought,“Why not start teaching yogalates in India?” Now I take formal yogalates classes in Mumbai but back then, when I first started my own practice, it had no name. I was just combining yoga and pilates and I used to think that this really works for my body, it helps me understand my body better, tone it better, works on my breath, on my mind, gives me an overall strength.So maybe I should also teach people because it works for me. That’s when I started taking classes and it still had no name!

Only as I kept doing it, I realized this is what I'm doing. So this is what I should call it. That's when I thought of the term ‘yogalates’.

I have seen it work for a lot of people. They love it and we do things right from pranayama to meditation to really working out.

Most people who come to me either want to lose weight or shed flab around the armor belly region, but nobody thinks,“Let me do a meditation.”Yogalates combines all of that. And it's a fun workout for your body and mind is what I would say.

Pranav: I’ve heard about a technique called zipping and hollowing in yogalates. Could you speak more about it?

Rashmi: Zipping is pulling in your pelvic muscles. Hollowing is pulling in your abdominal muscles. So you really hold everything tight with every exercise that you do.

For instance,normally in Surya Namaskar, you would just hold the asana and observe the breath and your mind. But when you apply the zipping and hollowing principle to this set of asanas, you do the same thing (the normal procedure of doing Surya Namaskar) along with taking attention to your core abdominal muscles and activating them.

Pranav: So what is your normal routine like and how much time do you practice yogalates?

Rashmi: I start my day at six in the morning, that's when I start taking yogalates classes - an hour-long session each -for about three hours in the morning. Most of the days, I take classes twice a day - morning and evening. And then at times, I have rehearsals for dance shows since I perform as well. I also work on productions for kids –four to eight-year-olds. I teach them dance, speech and drama for big productions. So it gives me that break from being with adults (laughs).It's fun!

Pranav: And where do you get the energy to deal with kids as small as these?

Rashmi:  From my yogalates!

Pranav: I was wondering whether you have a 24-hour clock or a 48-hour clock? You are into so many things...

Rashmi: Sunday is my freeday! I don't do anything on Sunday, unless there's a show that I have to dance at. But I try and keep myself free on Sundays as much as I can.

Pranav: Do you see a craze for yogalatesin India? Is it picking up?

Rashmi:There is definitely a rise in people wanting to work out or start some sort of physical activity. They want to tone, they want to lose weight, so they will do anything. Right now, a lot of people don't understand what pilates is, which is why I thought of yogalates. I think we are slowly moving towards the traditional. I feel yoga is picking up very fast because stress level in the cities is on the rise.So lot of people are turning to yoga or to whatever makes them stay calm. It could be yoga or yogalates or pilates.