Prenatal Yoga Classes Nearby

 

Prenatal yoga is a form of yoga that is specifically designed for pregnant women. It is a gentle and safe way for expectant mothers to stay active and healthy during their pregnancy. Practicing prenatal yoga can help to alleviate common pregnancy discomforts such as back pain, fatigue, and stress. It can also help to prepare the mind and body for childbirth and motherhood.

If you're looking for prenatal yoga classes near you, there are a few different ways to find them. One of the easiest ways is to search online for "prenatal yoga near me." This will bring up a list of yoga studios, gyms, and community centers that offer prenatal yoga classes in your area. You can also check with your local hospital or birthing center, as many of them offer prenatal yoga classes to expectant mothers.

Another option is to look for a qualified prenatal yoga teacher. A certified prenatal yoga teacher has received specialized training in how to safely and effectively teach yoga to pregnant women. They are able to modify poses and sequences to accommodate the changing body and needs of pregnant women. You can find certified prenatal yoga teachers through yoga teacher directories, or by asking at your local yoga studio.

When looking for a prenatal yoga class, it is important to consider the level of instruction and the overall atmosphere of the class. Look for a class that is taught by a qualified and experienced prenatal yoga teacher, and one that is welcoming and supportive of pregnant women.

In addition to the physical benefits, prenatal yoga can also help to reduce stress and anxiety and improve overall well-being during this special time. Many women who practice prenatal yoga find that it helps them to connect with their baby and to feel more empowered and prepared for childbirth.

Prenatal yoga classes are a great way for expectant mothers to stay active, healthy, and connected with their baby during pregnancy. With many options available, it is easy to find a prenatal yoga class near you that is safe and enjoyable.

Yoga with Adriene Overview

 

Yoga with Adriene is a popular YouTube channel that offers a wide range of yoga classes and tutorials. The channel is led by Adriene Mishler, a certified yoga teacher and actress based in Austin, Texas.

Adriene's approach to yoga is centered on the belief that the practice should be accessible to everyone, regardless of age, ability, or experience level. She offers a wide variety of classes, including beginner classes, yoga for stress relief, yoga for back pain, and even yoga for children.

One of the most popular series on the Yoga with Adriene channel is the "30 Days of Yoga" challenge. This challenge encourages viewers to commit to a daily yoga practice for 30 days, with a new class released every day. The series is designed to help viewers establish a consistent yoga practice and experience the benefits of yoga, such as increased flexibility, strength, and balance.

Adriene's classes are known for their playful and lighthearted approach, which makes them appealing to both beginners and experienced practitioners alike. Her classes are also characterized by her clear and detailed instructions, which make it easy for viewers to follow along and get the most out of their practice.

In addition to her YouTube channel, Adriene also offers a subscription-based online yoga platform called "Find What Feels Good". The platform includes exclusive classes, playlists, and programs, as well as a community forum where users can connect with other yoga enthusiasts.

In conclusion, Yoga with Adriene is a great resource for anyone looking to establish a consistent yoga practice. Adriene's approachable and inclusive teaching style, as well as the variety of classes and resources available on her YouTube channel and online platform, make it easy for anyone to start and maintain a yoga practice.

Yoga Workout Benefits Explained

 

Yoga is a form of exercise that has been practiced for thousands of years. It is a holistic approach to fitness that combines physical postures, breathing techniques, and meditation. The practice of yoga has been shown to improve strength, flexibility, balance, and overall physical and mental well-being.

One of the main benefits of a yoga workout is that it can be adapted to suit people of all ages, fitness levels, and abilities. There are many different styles of yoga, each with their own unique focus and intensity. Some styles, such as Hatha yoga, are more gentle and suitable for beginners, while others, such as Ashtanga yoga, are more physically demanding.

A typical yoga workout will consist of a series of postures, or asanas, that are designed to stretch and strengthen the muscles. These postures may be held for varying lengths of time, and can be modified to suit the individual's needs. The practice of yoga also includes breathing techniques, or pranayama, which can help to improve lung function and increase oxygen flow to the body.

In addition to the physical benefits, a regular yoga practice can also have a positive impact on mental and emotional well-being. Yoga has been shown to reduce stress, anxiety, and depression, and can improve overall mood and sense of well-being. Yoga also encourages mindfulness, which can help to improve focus and concentration.

To get started with a yoga workout, it is recommended to find a qualified yoga teacher who can guide you through the postures and breathing techniques. It is also important to wear comfortable clothing that allows for a full range of movement, and to practice on a non-slip surface.

In conclusion, yoga is a holistic form of exercise that can improve physical and mental well-being. It is suitable for people of all ages and fitness levels, and can be adapted to suit individual needs. With regular practice, yoga can help to increase strength, flexibility, balance, and reduce stress and anxiety.

Aerial Yoga Overview

 

Aerial yoga, also known as "Anti-gravity yoga," is a relatively new form of yoga that combines traditional yoga poses with the use of a suspended fabric hammock. The hammock, made of a sturdy, non-stretch material such as nylon, is used to support the body and to deepen stretches, allowing for greater flexibility and a greater range of motion.

One of the main benefits of aerial yoga is that it takes the pressure off of the joints, allowing for a more comfortable practice. The hammock also allows for inversions and other gravity-defying poses that would be difficult to achieve on a mat. The hammock also serves as a prop to help with balance and alignment in standing poses.

In addition to the physical benefits, aerial yoga also has a number of mental benefits. The feeling of being suspended in the air can be liberating and calming, and the practice can help to reduce stress and anxiety.

Aerial yoga is suitable for people of all ages and fitness levels, as the hammock can be adjusted to accommodate different body types and abilities. However, people with certain medical conditions such as high blood pressure, heart problems or recent surgeries should check with their doctor before starting an aerial yoga practice.

A typical aerial yoga class begins with a warm-up on the mat, followed by a series of poses and stretches that utilize the hammock. The class concludes with a cool-down and relaxation period. It is recommended to wear comfortable, form-fitting clothing that will not get caught in the hammock and to avoid any lotions or oils before class as they can make the hammock slippery.

Overall, aerial yoga is a fun and unique way to experience the benefits of yoga and can add an exciting new dimension to your practice.

Yoga As Medicine Benefits

 

Yoga has been practiced for thousands of years as a means of physical and spiritual well-being. In recent years, scientific studies have begun to explore the potential health benefits of yoga, and the results are promising.

One of the most well-established benefits of yoga is its ability to reduce stress and improve mood. Yoga practices such as deep breathing, meditation, and physical postures (asanas) have been shown to lower levels of the stress hormone cortisol and increase the production of feel-good chemicals like serotonin and dopamine. This can lead to a reduction in symptoms of anxiety and depression, as well as an overall sense of well-being.

Yoga can also have a positive impact on physical health. Regular practice can improve flexibility, strength, balance, and cardiovascular health. Yoga postures, particularly those that involve twists and forward bends, can help to massage the internal organs and improve digestion. Yoga can also help with weight loss and management, and has been shown to improve symptoms in people with chronic conditions such as asthma, arthritis, and back pain.

In addition to these benefits, yoga can also be used as a complementary therapy for a variety of medical conditions. Yoga has been used to help with recovery from surgery, cancer, and heart disease, and has been shown to improve symptoms in people with conditions such as high blood pressure, diabetes, and multiple sclerosis.

It is important to note that while yoga can have many benefits, it is not a substitute for traditional medical treatment. If you have a medical condition, it is important to consult with your doctor before starting a yoga practice.

Overall, yoga has been found to have a wide range of health benefits and can be used as a complementary therapy for many medical conditions. Whether you're looking to reduce stress, improve physical health, or manage a chronic condition, yoga may be a great option to consider.

Yoga for Digestive Health

 

Yoga is a practice that has been used for centuries to improve overall health and well-being. One area in which yoga can be particularly beneficial is in improving digestion.

The physical postures, or asanas, in yoga can help stimulate the digestive system by massaging the internal organs and increasing blood flow to the abdominal area. Certain postures, such as forward bends and twists, can also help to release gas and tension in the intestines.

In addition to the physical benefits of yoga, the practice also promotes relaxation and stress reduction. Stress is a major contributor to digestive issues, such as acid reflux and irritable bowel syndrome, so reducing stress can help to improve digestion.

Some specific yoga postures that can be beneficial for digestion include:

Cat-Cow: This flowing movement helps to massage the abdominal organs and stimulate the digestive system.

Seated Twist: Twists help to wring out the internal organs, which can help to release gas and tension in the intestines.

Forward Bends: These postures help to massage the abdominal organs and stimulate the digestive system.

Cobra pose: This pose helps to massage the abdominal organs, and helps in toning the muscles of the stomach.

Bow pose: This pose also helps in massaging the abdominal organs and stretching the muscles of the stomach.

It is always recommended to practice yoga under a trained instructor, and also to consult a doctor if you have any health concerns before starting any new exercise regimen.

In addition to physical practice, pranayama, or breathing exercises, can also be beneficial for digestion. Deep breathing exercises, such as alternate nostril breathing, can help to stimulate the vagus nerve, which is responsible for regulating the digestive system.

Yoga can be a great tool for improving digestion, but it is important to remember that it is just one aspect of overall health. A balanced diet, regular exercise, and adequate sleep are also crucial for maintaining a healthy digestive system.

Yoga for Joint Health

 

Yoga is a practice that has been used for thousands of years to improve physical and mental well-being. One of the key areas that yoga focuses on is the joints, which are the points where two or more bones come together. The joints in the human body include the hips, knees, shoulders, elbows, and wrists, among others.

Yoga can be particularly beneficial for the joints, as it helps to increase flexibility, range of motion, and strength. This is because yoga poses, or asanas, are designed to stretch and strengthen the muscles that support the joints. Additionally, many yoga poses also involve a focus on proper alignment and balance, which can help to prevent injury and improve overall joint health.

One of the most important benefits of yoga for the joints is its ability to increase flexibility. This is because yoga poses stretch the muscles that surround the joints, which can help to improve range of motion and reduce stiffness. Many yoga poses also involve a focus on proper alignment, which can help to prevent injury and improve overall joint health.

Another key benefit of yoga for the joints is its ability to strengthen the muscles that support them. This is because many yoga poses are designed to engage and tone the muscles around the joints, which can help to improve stability and reduce the risk of injury. Additionally, yoga's focus on balance and alignment can also help to improve joint stability and reduce the risk of injury.

However, it's important to keep in mind that yoga should be practiced in a safe and controlled manner. If you have any pre-existing joint problems, it's important to consult with a doctor or physical therapist before starting a yoga practice. It's also important to listen to your body and to not push yourself beyond your limits.

In conclusion, Yoga can be a great way to improve joint health. Its ability to increase flexibility and strength, as well as its focus on proper alignment and balance, make it an excellent choice for those looking to improve joint health and prevent injury. Remember to practice safely and listen to your body's signals.

Detox With Yoga

 

Detoxing is an important part of maintaining overall health and wellness. One way to detox is through the practice of yoga.

Yoga is a form of exercise that combines physical postures, breathing techniques, and meditation. The practice of yoga can help to detox the body by promoting the elimination of toxins through sweat, increased circulation, and improved digestion.

One yoga pose that is particularly effective for detoxing is the twist pose. This pose helps to massage the internal organs, stimulate the liver and kidneys, and improve digestion.

Another effective pose for detoxing is the forward bend pose. This pose helps to stimulate the liver, kidneys, and spleen, and also helps to improve digestion.

In addition to physical postures, yoga also includes breathing techniques such as pranayama. These breathing techniques can help to oxygenate the body and promote the elimination of toxins.

A specific breathing technique called Kapalabhati pranayama is especially beneficial for detoxing. This technique involves rapid, powerful exhales and can help to stimulate the lungs and flush out toxins.

Incorporating yoga into your daily routine can help to improve your overall health and well-being. It can also help to promote the elimination of toxins from the body, which is an important part of any detox program. Remember to always listen to your body and take it at your own pace.

Overall, yoga is a holistic practice that can help to detox the body in a number of ways. By incorporating yoga postures, breathing techniques, and meditation into your daily routine, you can help to promote the elimination of toxins and improve your overall health and well-being.

Tension Relief Yoga Benefits

 

Tension relief yoga is a form of yoga that is designed to help individuals release muscle tension and stress in the body. This type of yoga is typically characterized by gentle, slow movements, deep breathing, and the use of props such as blankets, blocks, and straps.

One of the key benefits of tension relief yoga is that it helps to release tight muscles and improve flexibility. This can be especially beneficial for individuals who spend a lot of time sitting or standing in the same position, as this can lead to muscle stiffness and tension. Tension relief yoga can also help to improve posture, which can reduce pain and discomfort in the back, neck, and shoulders.

Another benefit of tension relief yoga is that it can help to reduce stress and anxiety. This is because the slow, gentle movements and deep breathing used in tension relief yoga promote relaxation and calmness in the body and mind. Additionally, the use of props such as blankets and blocks can help to support the body, which can make the practice more comfortable and accessible for individuals who may have limitations or injuries.

Some of the poses commonly used in tension relief yoga include:

-Child's Pose (Balasana)

-Cat-Cow (Marjaryasana-Bitilasana)

-Downward-Facing Dog (Adho Mukha Svanasana)

-Seated Forward Bend (Paschimottanasana)

-Corpse Pose (Savasana)

It's important to note that tension relief yoga is a gentle form of yoga and can be accessible for people of all ages and fitness levels. It is also recommended to practice under the guidance of a qualified teacher or therapist to ensure proper alignment and avoid injury.

In conclusion, tension relief yoga is a powerful tool for releasing muscle tension, improving flexibility and reducing stress and anxiety. It is a gentle form of yoga that can be practiced by people of all ages and fitness levels, and it can be helpful to have a guidance of a qualified teacher or therapist. Incorporating tension relief yoga into your regular fitness routine can have a positive impact on both your physical and mental well-being.

Yoga for Anxiety Depression.

 

Yoga is a practice that has been used for thousands of years to promote physical, mental and spiritual well-being. However, for some people, yoga may actually trigger feelings of anxiety and depression.

Anxiety and depression are common mental health conditions that can greatly impact a person's quality of life. Both conditions are characterized by feelings of worry, fear, sadness, and hopelessness. While yoga is often considered a holistic practice that can help reduce symptoms of anxiety and depression, some people may find that certain yoga poses or breathing techniques can actually increase feelings of anxiety and depression.

This can happen when the practice of yoga triggers traumatic memories or past experiences that are related to the individual's anxiety and depression. For example, if an individual has a history of trauma or abuse, certain poses or breathing techniques that require a sense of vulnerability or surrender may trigger feelings of fear and panic. Similarly, if an individual has a history of body image issues or negative self-talk, certain yoga poses that focus on the body may trigger feelings of self-consciousness and inadequacy.

It is important to note that this does not mean that yoga is not beneficial for people with anxiety and depression, quite the opposite. Yoga can be a helpful tool for individuals with anxiety and depression, as long as it is practiced in a safe and mindful way.

One way to make sure that yoga is a safe and beneficial practice for individuals with anxiety and depression is to work with a qualified yoga teacher who is trained in working with individuals with mental health conditions. This can help ensure that the poses and breathing techniques being taught are appropriate for the individual's needs and that any triggers are identified and addressed in a safe and supportive environment.

Additionally, it is important for individuals with anxiety and depression to listen to their bodies and to not push themselves beyond their limits. It is okay to take breaks or to modify poses as needed to ensure that the practice is safe and comfortable.

In conclusion, while yoga can be a beneficial practice for individuals with anxiety and depression, it is important to approach it in a safe and mindful way. A qualified yoga teacher can help ensure that the poses and breathing techniques being taught are appropriate for the individual's needs and that any triggers are identified and addressed in a safe and supportive environment.

Yoga Stretch Exercise Benefits

 

Yoga is a form of exercise that originated in ancient India and has been practiced for thousands of years. It is a holistic approach to physical, mental, and spiritual well-being. One of the key elements of yoga is stretching, which helps to increase flexibility, improve posture, and reduce stress and tension in the body.

There are many different yoga stretches that can be incorporated into a yoga practice, each targeting different areas of the body. Some of the most common yoga stretches include:

Forward bend: This stretch targets the hamstrings, lower back, and spine. To perform this stretch, stand with your feet hip-width apart and slowly bend forward at the hips, reaching towards your toes. Keep your knees slightly bent and your back straight.

Downward-facing dog: This stretch targets the hamstrings, calves, and shoulders. To perform this stretch, start on your hands and knees and lift your hips up towards the ceiling, pressing your heels towards the ground. Keep your arms and legs straight and your head between your arms.

Warrior I: This stretch targets the legs, hips, and chest. To perform this stretch, stand with your feet hip-width apart and step your left foot back, turning it out at a 90-degree angle. Bend your right knee and raise your arms above your head, keeping your gaze forward.

Triangle pose: This stretch targets the legs, hips, and sides of the body. To perform this stretch, stand with your feet hip-width apart and step your left foot back, turning it out at a 90-degree angle. Extend your right arm towards the front of the room and your left arm towards the ceiling, keeping your gaze forward.

Child's pose: This stretch targets the back and shoulders. To perform this stretch, sit on your heels and lower your body down towards the ground, stretching your arms out in front of you. Rest your forehead on the ground and breathe deeply.

It is important to note that when doing yoga stretches, one should always listen to their body and never push beyond their limits, as this can cause injury. It is also important to take deep breaths and relax your muscles during the stretches.

Incorporating yoga stretches into your daily routine can help to improve flexibility and reduce muscle tension, leading to a more balanced and relaxed state of mind. Remember to always listen to your body and never push beyond your limits, and to breathe deeply throughout the stretches.

Yoga for Relaxation and Stress Relief.

 

Yoga is a practice that has been used for centuries to promote relaxation and stress relief. The combination of physical postures, breathing techniques, and meditation can help to reduce tension in the body, calm the mind, and improve overall well-being.

One of the key components of yoga for relaxation and stress relief is the use of deep breathing techniques. The practice of pranayama, or controlled breathing, can help to slow the heart rate and lower blood pressure, leading to a feeling of calm and relaxation. The most common pranayama technique is the "4-7-8" breath, in which you inhale for a count of four, hold the breath for a count of seven, and exhale for a count of eight.

Another important aspect of yoga for relaxation is the use of physical postures, or asanas. Certain asanas, such as child's pose, downward facing dog, and corpse pose, are particularly effective at promoting relaxation and stress relief. These poses help to stretch and relax the muscles, release tension in the body, and improve circulation.

In addition to physical postures and breathing techniques, yoga also incorporates the practice of meditation. Sitting in silence and focusing on the breath can help to quiet the mind, reducing feelings of anxiety and stress. The practice of mindfulness, or being present in the moment, can also be beneficial for stress relief.

Yoga can be practiced by people of all ages and fitness levels. It can be done in a group setting, such as a yoga class, or as a solo practice at home. To get the most out of yoga for relaxation and stress relief, it's important to find a quiet, comfortable space to practice and to set aside time for regular practice.

In conclusion, Yoga is a powerful practice for relaxation and stress relief. Through the use of physical postures, breathing techniques, and meditation, yoga can help to reduce tension in the body, calm the mind, and improve overall well-being. It can be done by anyone and is a holistic approach to reduce stress and improve overall wellness.

Frog Pose Benefits Explained

 

The frog pose, also known as mandukasana in Sanskrit, is a yoga posture that offers a variety of benefits for the body and mind.

One of the main benefits of the frog pose is that it improves flexibility in the hips and inner thighs. This is due to the deep hip opening that occurs in the pose, which stretches and releases tight muscles in these areas. This can help to alleviate pain and discomfort in the hips and lower back, as well as improve overall mobility.

Another benefit of the frog pose is that it strengthens the core and lower back muscles. This is because the pose requires the use of these muscles to maintain proper alignment and balance. By regularly practicing the frog pose, you can improve your core and lower back strength, which can help to improve your posture and balance.

The frog pose also has benefits for the respiratory system. The deep, expansive breathing that is encouraged in the pose can help to expand the lungs and improve the overall function of the respiratory system.

Additionally, the frog pose can also help to calm the mind and reduce stress and anxiety. The deep, focused breathing that is a part of the pose can help to bring a sense of calm and balance to the mind, while the deep hip opening can release pent-up emotions and tension stored in the body.

It's important to note that the frog pose is not recommended for people with knee injuries or other knee problems, it's always best to consult with a yoga teacher or healthcare professional before attempting this pose.

Overall, the frog pose is a versatile yoga posture that offers a wide range of benefits for the body and mind. By regularly incorporating the pose into your yoga practice, you can improve your flexibility, strength, and respiratory function, as well as reduce stress and tension.

Yoga Benefits for Men

 

Yoga is a practice that has been around for thousands of years and has been proven to have many benefits for both the mind and body. It is a form of exercise that focuses on physical postures, breathing techniques, and meditation. Yoga is not just for women, it is also beneficial for men in many ways. Here are some of the benefits of yoga for men:

Improves flexibility and strength: Yoga is known to improve flexibility and strength in the body. Men who practice yoga regularly have reported increased muscle strength, improved flexibility in the joints, and an overall increase in physical strength.

Reduces stress and anxiety: Yoga is a great way to reduce stress and anxiety. It helps to relax the mind and body and allows men to focus on the present moment. This can lead to a reduction in feelings of stress and anxiety, and an improvement in overall mental well-being.

Improves cardiovascular health: Yoga is a low-impact form of exercise that can improve cardiovascular health. It has been shown to lower blood pressure, improve circulation, and decrease the risk of heart disease.

Improves sleep: Yoga can improve the quality of sleep. The relaxation and deep breathing techniques used in yoga can help men to fall asleep faster and stay asleep longer.

Increases self-awareness: Yoga is a practice that helps to increase self-awareness. Men who practice yoga regularly report a greater understanding of their physical and mental states, which can lead to an improvement in overall well-being.

In conclusion, yoga is a practice that can have many benefits for men. It can improve flexibility and strength, reduce stress and anxiety, improve cardiovascular health, improve sleep, and increase self-awareness. It is a low-impact form of exercise that can be done by men of all ages and fitness levels. Men who practice yoga regularly will see an improvement in their overall well-being, both physically and mentally.

Headstand: Physical and Mental Benefits.

 

The headstand, also known as the "king of all yoga postures," is a challenging yet highly beneficial inversion that offers a wide range of physical and mental benefits.

Physical benefits include:

Improved circulation: When you're upside down, the blood flows to your head, which helps to pump fresh oxygen and nutrients to the brain and other parts of the body.

Strengthened core and upper body: Holding a headstand requires a lot of core and upper body strength, which can help to tone and strengthen these areas over time.

Improved balance and coordination: Inverting your body requires a lot of balance and coordination, which can help to improve both over time.

Reduced stress and tension: Being upside down can help to reduce stress and tension in the body, which can lead to a feeling of relaxation and calm.

Mental benefits include:

Improved focus and concentration: Holding a headstand requires a lot of focus and concentration, which can help to improve both over time.

Increased self-confidence: Overcoming the fear and challenges of attempting a headstand can lead to increased self-confidence and a sense of accomplishment.

Improved mood: The physical and mental benefits of the headstand can lead to improved mood and a sense of well-being.

It is important to note that headstands should be attempted only after a person has built up strength and flexibility in their shoulders, core, and upper body, and under the guidance of a qualified yoga teacher.

In short, headstand is a challenging and highly beneficial yoga pose that offers a wide range of physical and mental benefits such as improved circulation, strengthened core and upper body, improved balance and coordination, reduced stress and tension, improved focus and concentration, increased self-confidence, and improved mood. It's important to practice it under the guidance of a qualified yoga teacher and after building up strength and flexibility in shoulders, core, and upper body

Benefits of Yoga for Women

 

Yoga is a practice that has been around for thousands of years and has numerous benefits for both the mind and body. It is a form of exercise that combines physical postures, breathing exercises, and meditation. Yoga is particularly beneficial for women as it can help to improve physical and mental well-being, reduce stress, and promote overall health and wellness.

One of the main benefits of yoga for women is that it can help to improve physical flexibility and strength. Yoga postures, or asanas, can help to improve muscle tone, balance, and coordination. It can also help to improve posture, which can reduce the risk of back pain and other musculoskeletal conditions. Additionally, yoga can help to improve cardiovascular health and increase endurance, making it a great form of exercise for women of all fitness levels.

Yoga also has a number of mental and emotional benefits. It can help to reduce stress and anxiety by promoting relaxation and mindfulness. This can be particularly beneficial for women as they often have to juggle multiple roles and responsibilities, which can lead to feelings of overwhelm and burnout. Yoga can also help to improve mood and boost self-esteem, which can be beneficial for women who may struggle with body image or self-worth issues.

Yoga can also be beneficial for women during pregnancy and postpartum. Prenatal yoga can help to prepare the body for childbirth, reduce stress and anxiety, and improve sleep. Postpartum yoga can help to restore the body after childbirth and also help with bonding with the baby.

Another benefit of yoga is that it can be practiced by anyone regardless of age, fitness level, or body type. Yoga can be modified to suit individual needs and can be practiced in a variety of settings, including in a studio, at home, or even outside.

In conclusion, yoga is a practice that offers numerous benefits for women. It can help to improve physical and mental well-being, reduce stress, and promote overall health and wellness. Whether you're looking to improve your physical fitness, reduce stress, or simply find a way to relax, yoga is a practice that is worth exploring.

Different Types of Yoga

 

Yoga is a physical, mental, and spiritual practice that originated in ancient India. There are many different types of yoga, each with their own unique focus and benefits. Some of the most popular types of yoga include:

Hatha Yoga: Hatha yoga is a general category that encompasses many different styles of yoga. It is known for its focus on physical postures, or asanas, and breathing exercises, or pranayama. Hatha yoga is a great choice for beginners as it emphasizes proper alignment and relaxation.

Vinyasa Yoga: Vinyasa yoga is a dynamic and flowing style of yoga that emphasizes movement and breath. Vinyasa classes typically include a series of sun salutations, which are a series of postures that are linked together with movement. This style of yoga is great for building strength and flexibility.

Iyengar Yoga: Iyengar yoga is a more precise and alignment-based style of yoga. This type of yoga focuses on proper alignment, and the use of props such as blocks and straps is common. Iyengar yoga is great for those recovering from injuries, or for those looking to deepen their understanding of yoga postures.

Ashtanga Yoga: Ashtanga yoga is a more vigorous style of yoga that follows a set sequence of postures. The postures are performed at a fast pace, and the practice is known for its emphasis on strength and flexibility. Ashtanga yoga is a great choice for those looking for a more challenging workout.

Yoga Nidra: Yoga Nidra is a form of yoga that emphasizes relaxation and meditation. Yoga Nidra sessions often involve guided meditations and visualization exercises. This type of yoga is great for reducing stress and promoting overall well-being.

Kundalini Yoga: Kundalini yoga is a spiritual practice that focuses on the awakening of the kundalini energy, which is said to be located at the base of the spine. Kundalini yoga includes a combination of physical postures, breath work, and meditation. This type of yoga is known for its ability to promote spiritual growth and self-awareness.

Restorative Yoga: Restorative Yoga is a style of yoga that focuses on deep relaxation and rejuvenation. This type of yoga is great for those looking for a gentle, calming, and healing practice. It typically involves the use of props such as blankets, blocks, and straps to support the body in comfortable postures.

These are just a few examples of the many different types of yoga available. Ultimately, the best type of yoga for you will depend on your personal goals and preferences. Whether you're looking to build strength, increase flexibility, or simply find a more peaceful state of mind, there's a type of yoga that's perfect for you.

Yoga For Weight Loss

 

Yoga is a form of exercise that has been practiced for thousands of years. It combines physical postures, breathing techniques, and meditation to promote overall health and well-being. Yoga is not just good for weight loss, but also for improving flexibility, strength, balance, and mental focus.

One of the main benefits of yoga for weight loss is that it helps to increase muscle tone and metabolism. Yoga postures, such as the plank, the warrior, and the downward-facing dog, help to build muscle and boost metabolism. This means that by practicing yoga regularly, you can burn more calories throughout the day, even when you're not actively working out.

Yoga also helps to reduce stress, which is a major contributor to weight gain. Stress causes the body to release the hormone cortisol, which can lead to an increase in appetite and cravings for sugary and high-fat foods. Yoga, on the other hand, promotes relaxation and mindfulness, which helps to reduce stress and curb cravings.

Another benefit of yoga for weight loss is that it promotes mindfulness and self-awareness. This can help you to become more aware of your body's signals, such as hunger and fullness, and make better food choices. Yoga also helps to increase body awareness, which can make it easier to identify and correct poor posture, which can lead to weight gain.

Yoga also promotes cardiovascular health and can help to lower cholesterol and blood pressure, which are major risk factors for obesity and related health conditions.

It is important to note that while yoga can be helpful for weight loss, it should not be considered as a replacement for a balanced diet and regular cardiovascular exercise. A combination of yoga, cardiovascular exercise, and a healthy diet is the best way to lose weight and maintain overall health and well-being.

In conclusion, yoga is a great form of exercise for weight loss. It helps to increase muscle tone and metabolism, reduce stress, promotes mindfulness, and self-awareness, and promotes cardiovascular health. A combination of yoga, cardiovascular exercise, and a healthy diet is the best way to lose weight and maintain overall health and well-being

Yoga For Stress Relief

 

Yoga is a practice that has been used for centuries to promote physical and mental well-being. It is an ancient form of exercise that combines physical postures, breathing techniques, and meditation to promote relaxation and reduce stress.

One of the main benefits of yoga is its ability to reduce stress and anxiety. The physical postures and breathing exercises used in yoga help to promote relaxation and reduce tension in the body. This can help to calm the mind and reduce feelings of stress and anxiety.

Yoga can also help to improve overall physical health and fitness. The physical postures used in yoga help to improve flexibility, strength, and balance, which can lead to better overall physical health. Additionally, the deep breathing exercises used in yoga can help to improve lung capacity and oxygen flow to the body, which can help to improve overall fitness.

Another benefit of yoga is its ability to improve mental clarity and focus. The meditation and mindfulness techniques used in yoga can help to clear the mind and improve focus and concentration. This can be particularly beneficial for individuals who struggle with stress and anxiety as it can help them to stay present and focused in the moment.

There are many different styles of yoga that can be used for stress relief. Some popular styles include Hatha yoga, which focuses on physical postures and breathing exercises, and Vinyasa yoga, which combines flowing movements with breath control. Other styles, such as Kundalini yoga, focus on the use of specific breathing techniques and meditation to promote relaxation and stress relief.

In conclusion, yoga is a practice that has been used for centuries to promote physical and mental well-being. It is an effective way to reduce stress and anxiety and improve overall physical health and fitness. Additionally, yoga can help to improve mental clarity and focus, which can be beneficial for individuals who struggle with stress and anxiety. With so many different styles of yoga to choose from, there is a yoga practice to suit every individual.

Yoga for Flexibility Poses

 

Yoga is a great way to improve flexibility, as it involves a variety of stretches and poses that can help to increase your range of motion. Some key yoga poses for flexibility include:

Sun Salutations: This series of poses warms up the entire body and stretches the muscles in the legs, back, and arms.

Downward-Facing Dog: This pose stretches the hamstrings, calves, and spine, and can also help to relieve tension in the shoulders and neck.

Cobra Pose: This pose strengthens the back muscles and opens up the chest, helping to increase flexibility in the spine.

Triangle Pose: This pose stretches the legs, hips, and sides of the torso, and can also help to improve balance and stability.

Pigeon Pose: This pose stretches the hips and glutes, and can also help to release tension in the lower back.

It's important to remember to breathe deeply and slowly during each pose, and to never push your body beyond its limits. It's always better to start with a beginner class or practice with an experienced teacher.

Additionally, it's important to be consistent with your practice, doing yoga regularly will help to increase your flexibility over time. As you become more flexible, you may find that it becomes easier to move through the poses with greater ease, and you may also notice that you feel less tight and stiff in your everyday movements.

Yoga Health Benefits Explained

 

Yoga is a form of exercise that involves a variety of physical postures, breathing techniques, and meditation practices. It has been shown to have a number of health benefits, including:

Improving flexibility, balance, and strength

1-Reducing stress and anxiety

2-Improving heart health

3-Easing chronic pain

4-Improving sleep

5-Enhancing lung function

Yoga is also considered a safe form of exercise for most people, but it is always best to speak with a healthcare professional before starting a new exercise program, especially if you have any pre-existing medical conditions.

Additionally, it is important to note that not all yoga practices are created equal, some forms of yoga are more physically demanding than others and may not be suitable for certain individuals.

For example, Ashtanga yoga is a physically demanding form of yoga that emphasizes strength and flexibility, while restorative yoga focuses on relaxation and stress relief through gentle stretches and poses.

In summary, Yoga is a form of exercise that has a wide range of health benefits, and it can be adapted to suit the needs of almost any individual. It is a safe form of exercise for most people but it is always best to consult with a healthcare professional before starting any new exercise program.

The 6 Best Yoga Poses for Bigger Bodies

 

The 6 Best Yoga Poses for Bigger Bodies

With the assist of props and modifications, these yoga poses grow to be on hand to anyone.

Stocksy

When you are in the area in a yoga class, you are completely centered on tuning into the instructor's instructions and shifting from one pose to the subsequent as fluidly as possible. But often, yoga instructors may additionally now not consist of the changes that in shape your precise wishes — whether or not you have terrific tight hips, restrained vary of motion, or if you stay in a larger body. Someone with a greater stomach, for example, may discover their center receives in the way when making an attempt to do a ahead fold, and of us with giant chests may locate it uncomfortable or inaccessible to move their hands in eagle pose.

:

However, savvy adjustments and a few beneficial props can make frequent poses reachable to yogis of all sizes and physique shapes, says Maria Odugba, NASM-certified private trainer, corrective workout specialist, and stretching and flexibility specialist. "There's constantly a way to do some thing when it comes to yoga," she says. TL;DR: You belong on your yoga mat, simply as you are — and there are masses of approaches to make the exercise suit your needs.

Here, analyze greater about editing yoga poses for better bodies, plus the first-rate yoga poses for higher bodies, as proven by using Odugba.

Benefits of Modifying Yoga Poses

While you may sense self-doubt creep in when editing your yoga poses (especially if you are in an IRL type and you are the solely one taking modifications), adapting your yoga exercise to your special wants helps you get the most out of your time on the mat. Adjusting positive postures or asanas (aka poses) approves you to accommodate any injuries, muscular imbalances, or tightness. For example, if you are dealing with a strained calf, enhancing your downward canine with the aid of bending your knees can decrease the depth of the pose and make it greater accessible.

Similarly, editing your yoga poses additionally lets you honor how your physique is feeling that day. With yoga changes to stage up, you can add some warmth to your exercise and construct muscular strength. Or, if you begin a fast-paced vinyasa type and shortly locate that you are now not feeling up to the challenge, you can take your asanas down a notch to proceed transferring and flowing besides overdoing it.

Story continues

For humans with higher our bodies specifically, understanding how to adjust yoga poses can also assist you sense greater assured and comfy with a normal yoga practice. Instructors may additionally now not comprehend how to cue changes for higher yogis or recognize the special wants of having a large stomach, chest, or butt. By grasp the picks accessible to you, you can experience empowered to take manipulate of your yoga exercise — even if that skill going barely off-script from what the trainer is doing. And that feeling of autonomy and possession is key in making yoga a ordinary phase of your activities if that is some thing you are working toward.

Best Tips for Modifying Yoga Poses for Bigger Bodies

First, recognize this: While these changes are recommended for human beings with greater bodies, they're reachable to yogis of all sizes who desire to modify their asanas a bit for comfort, accessibility, or variety. In addition, no two our bodies are the same; any person with greater breasts will gain from unique adjustments than a character with a curvier butt. Your exercise is completely your own, and you deserve a yoga hobbies that feels top to you.

People in higher our bodies may locate frequent yoga props especially beneficial when it comes to adjusting poses, says Odugba. In particular, she recommends the use of blocks, a strap, and a pillow or bolster. "Blocks permit you to deliver the ground to you, versus you having to attain to the floor," she explains. "The mobility and flexibility are not usually there, so blocks make you greater blissful besides feeling any strain." Similarly, a strap can be beneficial if a massive chest or stomach prevents you from attaining a specific stretch, and pillows assist alleviate stress on your knees and butt.

Also, be conscious of your structure and posture as you modify. "For example, anybody with better boobs might also be extra susceptible to hunching over," advises Odugba. In these instances, you have to keep in mind to peel your shoulder blades lower back and enlarge your chest. You may additionally gain from bodily repositioning your stomach or adjusting your breasts to create extra space, so do not be afraid to make these adjustments.

Finally, apprehend that even if you are adjusting the asana, you will nevertheless get the core advantages of the pose. "Even if you are altering your stance and your placement of [body parts], you’ll usually get the identical benefit," says Odugba. "[The pose] may also no longer seem to be the equal or the stretch can also now not be as deep, however you’ll nevertheless get the benefit."

The 6 Best Yoga Poses for Bigger Bodies

As you exercise these asanas, center of attention on taking deep, intentional breaths as you relax into every posture. You'll want two yoga blocks and one yoga strap (a pillow or bolster is optional).

How to add the first-rate yoga poses for larger our bodies to your workouts: The poses under are all frequent yoga poses that make appearances in a range of yoga practices. Use these changes in the course of your exercise as needed.

Ready to make your yoga exercise your own? Here, Odugba demonstrates the quality yoga poses for larger bodies.

Cat-Cow with Hands on Blocks

Why it works: Placing blocks below your fingers lets in you to increase the flooring up a few inches. "That way, you can center of attention on the rounding of the lower back as an alternative than straining your neck to get comfortable," says Odugba. Focus on your top returned as you are doing this stretch, opening up your lats and chest with the more top of the yoga blocks.

A. Start in a table-top function with wrists beneath shoulders and knees beneath hips, palms positioned flat on pinnacle of the yoga blocks.

B. On an inhale, drop belly button towards the floor, arching lower back and extending head and tailbone towards the ceiling.

C. On an exhale, press into the flooring with palms and knees and gently spherical backbone up to the ceiling, shedding head and tailbone towards the floor.

Downward Dog with Hands on Chair

Why it works: The chair offers you two degree selections for elevating your hands: setting your palms on the seat of the chair (as shown) or putting your arms on the again of the chair. You ought to additionally vicinity your palms on blocks on the floor. "The large element for me is that this amendment helps limit strain on your wrists," says Odugba. "It’s now not usually satisfied inserting all your physique weight in your wrists, so the use of a chair alleviates a lot of wrist ache that all and sundry can face."

A. Start in a standing role with ft hip-width aside and a chair round three toes in the front of you with the seat closest to you.

B. Hinge ahead at the hips and location fingers on the seat of the chair, hands long, biceps framing ears, and knees below hips. Spread fingers wide, have interaction core, and straighten legs as a lot as is comfortable.

C. Hold this position, preserving shoulders drawn away from ears and returned flat.

Low Lunge with Blocks

Why it works: This easy low lunge change works three ways. "If you cannot area your palms on the ground [during a low lunge], there is plenty of stress on your lower back knee, and the heavier you are, the more difficult that can be," says Odugba. Plus, many human beings with better our bodies have knee issues, so having blocks as a base can assist decrease pain. And finally, having a better belly or chest can get in the way of your knee for the duration of a low lunge — so blocks assist you carry up and create space.

A. Start in a tall kneeling function on each knees with two yoga blocks in the front of you close to the outer aspect of the mat. Step proper foot ahead in between the yoga blocks and hold left leg back, left knee urgent into the mat.

B. Exhale, shift forward, and bend deeper into proper knee, feeling a stretch in left hip flexor. Place every hand on one yoga block at any height, adjusting so that shoulders are stacked at once over wrists.

Pigeon with Supported Hip

Why it works: Pigeon can be a notoriously elaborate pose for anyone, and human beings with higher our bodies may additionally have situation with their bellies getting in the way of their chest as they lean ahead in the posture. "Usually my hips are superb tight, and the usage of a block alleviates the sharp stretch that pigeon can cause," says Odugba. "Using a prop additionally helps with knee ache and relieves strain on ankles."

A. Start in a table-top role on the flooring with arms without delay underneath shoulders and knees below hips. Walk palms a few inches ahead and unfold fingers wide, urgent arms into mat.

B. Curl toes below and slowly raise hips towards ceiling, bringing physique into an inverted "V" shape, urgent shoulders away from ears. Feet ought to be hip-width apart, knees barely bent.

C. Tuck left leg down to the floor immediately at the back of hands, concurrently losing proper knee to the floor. Place left knee at the back of left wrist and left toes in the back of proper wrist.

D. Lower butt to the floor, preserving proper leg absolutely prolonged in the back of physique and resting pinnacle of proper foot on the ground. Lift arms off the flooring so solely fingertips contact the ground, then area a yoga block (the huge face of the block resting on the floor) beneath left hip for support. Right hand, left toes, and proper leg must be aligned.

E. Lift left hand off the flooring and relaxation palm on left thigh. Hold this position, watching ahead and retaining backbone lengthened and pelvis centered.

Hamstring Stretch with Strap

Why it works: This hamstring stretch is frequently an difficulty for humans with larger bodies, on the grounds that having a stomach can make it tough to hold close your leg as this role requires. Instead, use a strap round the sole of your foot, suggests Odugba. "Putting your foot in the strap and pulling lower back makes this pose an awful lot extra accessible," she explains. You can additionally swap a straight leg for a bent knee, which "lets your physique mould round your leg," she says.

A. Lie flat on lower back with legs extended. Place strap or towel round the arch of the left foot.

B. Slowly increase left foot up towards the ceiling retaining the knee straight whilst proper leg and hip preserve linked to the floor. Keep the higher physique comfy with top hands related to the ground and elbows bent.

C. Alternatively, wrap the strap round every hand a few greater instances for a shorter strap. Pull left knee in towards chest, elevating neck and shoulders off the floor if comfortable.

Child's Pose with Block

Why it works: Using the block beneath your brow as an alternative of setting your brow on the flooring takes the pressure out of your neck, says Odugba. Plus, "when your hands are straight in yoga poses, you may additionally experience a tightness in your lats and returned due to physique weight." Elevating your brow relieves anxiety in your neck and higher back. For even extra restoration, add greater pillows or bolsters till your head rests effectively at the equal top as your hips; this adjustment is mainly beneficial for these with constrained shoulder or knee flexibility.

A. Start in a table-top function with fingers at once underneath shoulders, knees below hips.

B. Keeping fingers on the ground and hands extended, sink butt returned to heels and deliver brow to relaxation on a yoga block.

C. Lower chest as shut to knees as is comfortable, maintaining butt lower back and down so hips do not raise into the air. 

बड़े शरीर के लिए 6 सर्वश्रेष्ठ योगासन

 प्रॉप्स और बदलावों की मदद से ये योगासन किसी के भी हाथ लग जाते हैं।

 स्टॉकसी

 जब आप एक योग कक्षा में क्षेत्र में होते हैं, तो आप पूरी तरह से प्रशिक्षक के निर्देशों का पालन करने पर ध्यान केंद्रित करते हैं और जितना संभव हो उतना तरल रूप से एक मुद्रा से दूसरी मुद्रा में जाते हैं। लेकिन अक्सर, योग प्रशिक्षक उन परिवर्तनों को भी शामिल नहीं कर सकते हैं जो आपकी विशिष्ट इच्छाओं को आकार देते हैं - चाहे आपके पास बहुत तंग कूल्हे हों, गति की संयमित सीमा हो या यदि आप एक बड़े शरीर में रहते हैं। उदाहरण के लिए, बड़े पेट वाला कोई व्यक्ति आगे की तह करने की कोशिश करते समय अपने केंद्र को पा सकता है, और विशाल छाती वाले लोगों को ईगल मुद्रा में अपने हाथों को हिलाने में असहज या दुर्गम लग सकता है।

 :

 हालांकि, समझदार समायोजन और कुछ फायदेमंद प्रोप सभी आकारों और शरीर के आकार के योगियों के लिए लगातार पहुंच बना सकते हैं, NASM-प्रमाणित निजी ट्रेनर, सुधारात्मक कसरत विशेषज्ञ, और खींचने और लचीलेपन विशेषज्ञ मारिया ओडुग्बा कहते हैं। "जब योग की बात आती है तो कुछ करने का एक तरीका होता है," वह कहती हैं। टीएल; डीआर: आप अपनी योग चटाई पर वैसे ही हैं जैसे आप हैं - और व्यायाम को आपकी आवश्यकताओं के अनुरूप बनाने के लिए बहुत सारे दृष्टिकोण हैं।

 यहां, बेहतर शरीर के लिए योग के संपादन के बारे में अधिक विश्लेषण करें, साथ ही उच्च शरीर के लिए प्रथम श्रेणी के योग बन गए हैं, जैसा कि ओडुग्बा का उपयोग करके सिद्ध किया गया है।

 योग मुद्राओं को संशोधित करने के लाभ

 जबकि आप अपने योग पोज़ को संपादित करते समय आत्म-संदेह महसूस कर सकते हैं (विशेषकर यदि आप एक IRL प्रकार में हैं और केवल आप ही संशोधन कर रहे हैं), अपने योग अभ्यास को अपनी विशेष आवश्यकताओं के अनुकूल बनाने से आपको अपने समय का अधिकतम लाभ उठाने में मदद मिलती है। चटाई पर। सकारात्मक आसन या आसन (उर्फ पोज़) को समायोजित करने से आप किसी भी चोट, मांसपेशियों के असंतुलन या जकड़न को समायोजित कर सकते हैं। उदाहरण के लिए, यदि आप एक तनावग्रस्त बछड़े के साथ काम कर रहे हैं, तो अपने घुटनों को मोड़कर अपने कुत्ते को नीचे की ओर बढ़ाकर मुद्रा की गहराई को कम कर सकते हैं और इसे अधिक सुलभ बना सकते हैं।

 इसी तरह, अपने योगा पोज़ को संपादित करने से आपको यह सम्मान भी मिलता है कि उस दिन आपका शरीर कैसा महसूस कर रहा है। योग में बदलाव के साथ, आप अपने व्यायाम में कुछ गर्माहट जोड़ सकते हैं और मांसपेशियों की ताकत का निर्माण कर सकते हैं। या, यदि आप एक तेज-तर्रार विनयसा शैली शुरू करते हैं और जल्दी से पाते हैं कि अब आप चुनौती के लिए तैयार नहीं हैं, तो आप अपने आसनों को एक स्तर नीचे ले जा सकते हैं ताकि इसे आगे बढ़ने के अलावा चलते और प्रवाहित किया जा सके।

 कहानी जारी है

 विशेष रूप से उच्च शरीर वाले मनुष्यों के लिए, योग को समायोजित करने के तरीके को समझने से आपको सामान्य योग अभ्यास के साथ अधिक आत्मविश्वास और आराम महसूस करने में मदद मिल सकती है। शिक्षक यह भी नहीं समझ सकते हैं कि उच्च योगियों के लिए परिवर्तनों का संकेत कैसे दिया जाए या बड़े पेट, छाती या बट की विशेष जरूरतों को पहचाना जाए। आपके लिए उपलब्ध विकल्पों को समझकर, आप अपने योग अभ्यास में हेरफेर करने के लिए सशक्त महसूस कर सकते हैं - भले ही वह कौशल ट्रेनर क्या कर रहा है, उससे थोड़ा हटकर हो। और स्वायत्तता और कब्जे की भावना योग को आपकी गतिविधियों का एक सामान्य चरण बनाने में महत्वपूर्ण है यदि आप कुछ ऐसी चीज की ओर काम कर रहे हैं।

 बड़े शरीर के लिए योग मुद्रा को संशोधित करने के लिए सर्वोत्तम सुझाव

 सबसे पहले, इसे पहचानें: जबकि इन परिवर्तनों को बड़े शरीर वाले मनुष्यों के लिए अनुशंसित किया जाता है, वे सभी आकार के योगियों के लिए उपलब्ध हैं जो आराम, पहुंच या विविधता के लिए अपने आसन को थोड़ा संशोधित करना चाहते हैं। इसके अलावा, कोई भी दो हमारे शरीर एक जैसे नहीं हैं; कर्वी बट वाले चरित्र की तुलना में बड़े स्तनों वाला कोई भी व्यक्ति अद्वितीय समायोजन से लाभान्वित होगा। आपका व्यायाम पूरी तरह से आपका अपना है, और आप एक योग शौक के लायक हैं जो आपको सबसे ऊपर लगता है।

 ओडुग्बा कहते हैं, उच्च शरीर वाले लोगों को लगातार योग करने वाले प्रॉप्स मिल सकते हैं, खासकर जब पोज़ को एडजस्ट करने की बात आती है। विशेष रूप से, वह ब्लॉक, एक पट्टा, और एक तकिया या बोल्स्टर के उपयोग की सिफारिश करती है। वह बताती हैं, "ब्लॉक आपको जमीन तक पहुंचाने की अनुमति देते हैं, बनाम आपको मंजिल तक पहुंचना है।" "गतिशीलता और लचीलापन आमतौर पर नहीं होता है, इसलिए किसी भी तनाव को महसूस करने के अलावा ब्लॉक आपको अधिक आनंदित करते हैं।" इसी तरह, एक पट्टा फायदेमंद हो सकता है यदि एक बड़ी छाती या पेट आपको एक विशिष्ट खिंचाव प्राप्त करने से रोकता है, और तकिए आपके घुटनों और बट पर तनाव कम करने में मदद करते हैं।

 इसके अलावा, अपनी संरचना और आसन के प्रति सचेत रहें, जैसा कि आप संशोधित करते हैं। "उदाहरण के लिए, बेहतर स्तन वाला कोई भी व्यक्ति कुबड़ा होने के लिए अतिसंवेदनशील हो सकता है," ओडुग्बा सलाह देते हैं। इन उदाहरणों में, आपको अपने कंधे के ब्लेड को पीठ के निचले हिस्से को छीलने और अपनी छाती को बड़ा करने का ध्यान रखना होगा। अतिरिक्त जगह बनाने के लिए आप अपने पेट को शारीरिक रूप से बदलने या अपने स्तनों को समायोजित करने से अतिरिक्त लाभ प्राप्त कर सकते हैं, इसलिए इन समायोजनों को करने से डरो मत।

 अंत में, समझें कि भले ही आप आसन को समायोजित कर रहे हों, फिर भी आपको मुद्रा के मुख्य लाभ मिलेंगे। ओडुग्बा कहते हैं, "यहां तक ​​​​कि अगर आप अपना रुख और [शरीर के अंगों] के अपने स्थान को बदल रहे हैं, तो भी आपको समान लाभ मिलेगा।" "[पोज़] समान नहीं लग सकता है या खिंचाव भी उतना गहरा नहीं हो सकता है, लेकिन फिर भी आपको लाभ मिलेगा।"

 बड़े शरीर के लिए 6 सर्वश्रेष्ठ योगासन

 जैसा कि आप इन आसनों का अभ्यास करते हैं, हर मुद्रा में आराम करते हुए गहरी, जानबूझकर सांस लेने पर ध्यान केंद्रित करें। आपको दो योग ब्लॉक और एक योग पट्टा चाहिए (एक तकिया या बोल्स्टर वैकल्पिक है)।

 अपने वर्कआउट में बड़े शरीर के लिए पहले दर्जे के योग पोज़ कैसे जोड़ें: नीचे दिए गए पोज़ सभी लगातार योग पोज़ हैं जो योग अभ्यासों की एक श्रृंखला में दिखाई देते हैं। आवश्यकतानुसार अपने अभ्यास के दौरान इन परिवर्तनों का प्रयोग करें।

 अपने योग व्यायाम को अपना बनाने के लिए तैयार हैं? यहाँ, ओडुग्बा बड़े शरीर के लिए गुणवत्तापूर्ण योग मुद्राएँ प्रदर्शित करता है।

 ब्लॉकों पर हाथों से बिल्ली-गाय

 यह क्यों काम करता है: अपनी उंगलियों के नीचे ब्लॉक रखने से आप फर्श को कुछ इंच तक बढ़ा सकते हैं। ओडुगबा कहते हैं, "इस तरह, आप अपनी गर्दन को आराम से पाने के लिए दबाव डालने के विकल्प के रूप में निचले हिस्से के गोलाकार पर ध्यान केंद्रित कर सकते हैं।" जब आप इस खिंचाव को कर रहे हों, तो अपने शीर्ष पर ध्यान केंद्रित करें, योग ब्लॉकों के अधिक शीर्ष के साथ अपनी लेट्स और छाती को खोलें।

 A. कंधों के नीचे कलाई और कूल्हों के नीचे घुटनों के साथ एक टेबल-टॉप समारोह में शुरू करें, हथेलियों को योग ब्लॉकों के शिखर पर सपाट रखा जाए।

 B. एक श्वास पर, पेट के बटन को फर्श की ओर गिराएं, पीठ के निचले हिस्से को झुकाएं और सिर और टेलबोन को छत की ओर फैलाएं।

 C. एक साँस छोड़ते पर, हथेलियों और घुटनों के साथ फर्श में दबाएं और धीरे-धीरे गोलाकार रीढ़ की हड्डी को छत तक, सिर और टेलबोन को फर्श की ओर बहा दें।

 अधोमुख कुत्ता कुर्सी पर हाथ रखे हुए

 यह क्यों काम करता है: कुर्सी आपको अपने हाथों को ऊपर उठाने के लिए दो डिग्री विकल्प प्रदान करती है: अपनी हथेलियों को कुर्सी की सीट पर सेट करना (जैसा दिखाया गया है) या अपनी बाहों को कुर्सी के पीछे रखना। आपको अपने हाथों को फर्श पर ब्लॉक्स पर भी रखना चाहिए। "मेरे लिए बड़ा तत्व यह है कि यह संशोधन आपकी कलाई पर तनाव को कम करने में मदद करता है," ओडुग्बा कहते हैं। "आमतौर पर अपने पूरे शरीर के वजन को अपनी कलाई पर डालने में संतुष्ट नहीं होता है, इसलिए कुर्सी का उपयोग कलाई के बहुत दर्द से राहत देता है जिसका सामना सभी कर सकते हैं।"

 ए। पैरों की हिप-चौड़ाई के साथ एक स्थायी भूमिका में शुरू करें और आपके सामने तीन पैर की उंगलियों के साथ एक कुर्सी आपके सबसे नज़दीकी सीट के साथ हो।

 B. कूल्हों पर आगे की ओर झुकें और कुर्सी की सीट पर उंगलियों का स्थान, हाथ लंबे, बाइसेप्स फ्रेमिंग कान, और कूल्हों के नीचे घुटने। अंगुलियों को चौड़ा फैलाएं, इंटरेक्शन कोर लगाएं और पैरों को जितना हो सके सीधा करें।

 सी। इस स्थिति को पकड़ें, कंधों को कानों से दूर रखते हुए और सपाट होकर लौटें।

 ब्लॉक के साथ लो लूंज

 यह क्यों काम करता है: यह आसान लो लंज चेंज तीन तरह से काम करता है। ओडुग्बा कहते हैं, "यदि आप अपनी हथेलियों को ज़मीन पर नहीं रख सकते हैं, तो आपके निचले हिस्से के घुटने पर बहुत तनाव होता है, और आप जितने भारी होते हैं, उतना ही मुश्किल हो सकता है।" साथ ही, बेहतर शरीर वाले कई लोगों को घुटने की समस्या होती है, इसलिए आधार के रूप में ब्लॉक होने से दर्द कम करने में मदद मिल सकती है। और अंत में, एक बेहतर पेट या छाती कम लंज की अवधि के लिए आपके घुटने के रास्ते में आ सकती है - इसलिए ब्लॉक आपको ऊपर ले जाने और जगह बनाने में मदद करते हैं।

 ए। मैट के बाहरी पहलू के करीब आपके सामने दो योग ब्लॉक के साथ प्रत्येक घुटनों पर एक लंबा घुटना टेकना शुरू करें। योग ब्लॉकों के बीच में दाहिने पैर को आगे बढ़ाएं और बाएं पैर को पीछे रखें, बाएं घुटने को चटाई पर दबाएं।

 बी साँस छोड़ें, आगे बढ़ें, और दाहिने घुटने में गहराई से झुकें, बाएं हिप फ्लेक्सर में खिंचाव महसूस करें। हर हाथ को किसी भी ऊंचाई पर एक योग ब्लॉक पर रखें, एडजस्ट करें ताकि कंधों को कलाई के ऊपर एक साथ रखा जाए।

 समर्थित हिप के साथ कबूतर

 यह क्यों काम करता है: कबूतर किसी के लिए भी एक कुख्यात विस्तृत मुद्रा हो सकती है, और उच्च शरीर वाले मनुष्यों को भी स्थिति हो सकती है कि उनका पेट उनकी छाती के रास्ते में आ रहा है क्योंकि वे आसन में आगे झुकते हैं। ओडुगबा कहते हैं, "आम तौर पर मेरे कूल्हे बहुत तंग होते हैं, और एक ब्लॉक का उपयोग तेज खिंचाव को कम करता है जो कबूतर पैदा कर सकता है।" "एक सहारा का उपयोग भी घुटने के दर्द में मदद करता है और टखनों पर तनाव से राहत देता है।"

 A. कंधों के नीचे और कूल्हों के नीचे घुटनों के बिना देर किए बिना फर्श पर टेबल-टॉप भूमिका में शुरू करें। हथेलियों को कुछ इंच आगे बढ़ाएं और उंगलियों को फैलाकर, हाथों को चटाई में दबाएं।

 B. पैर की उंगलियों को नीचे करें और धीरे-धीरे कूल्हों को छत की ओर उठाएं, काया को उल्टे "वी" आकार में लाएं, कंधों को कानों से दूर रखें। पैर कूल्हे-चौड़ाई से अलग होने चाहिए, घुटने थोड़े मुड़े हुए।

 C. बाएं पैर को हाथों के पीछे तुरंत फर्श पर टिकाएं, समवर्ती रूप से दाहिने घुटने को फर्श पर खो दें। बाएं घुटने को बाईं कलाई के पीछे और बाएं पैर की उंगलियों को दाईं कलाई के पीछे रखें।

 डी। निचले बट को फर्श पर, दाहिने पैर को शरीर के पिछले हिस्से में पूरी तरह से फैलाकर और दाहिने पैर के सिर को फर्श पर टिकाकर रखें। हाथों को फर्श से उठाएं ताकि पूरी तरह से उंगलियां जमीन से संपर्क करें, फिर समर्थन के लिए बाएं कूल्हे के नीचे एक योग ब्लॉक (फर्श पर आराम करने वाले ब्लॉक का बड़ा चेहरा) रखें। दाहिना हाथ, बायां पैर और दायां पैर एक सीध में होना चाहिए।

 ई। बाएं हाथ को फर्श से उठाएं और आराम से हथेली को बाईं जांघ पर रखें। इस स्थिति को बनाए रखें, आगे देखते हुए और रीढ़ की हड्डी को लंबा और श्रोणि केंद्रित रखें।

 स्ट्रैप के साथ हैमस्ट्रिंग स्ट्रेच

 यह क्यों काम करता है: यह हैमस्ट्रिंग खिंचाव अक्सर बड़े शरीर वाले लोगों के लिए एक कठिनाई होती है, क्योंकि पेट होने से आपके पैर को बंद करना मुश्किल हो सकता है क्योंकि इस भूमिका की आवश्यकता होती है। इसके बजाय, अपने पैर के एकमात्र दौर में एक पट्टा का उपयोग करें, ओडुग्बा का सुझाव है। "अपने पैर को पट्टा में रखना और पीठ के निचले हिस्से को खींचना इस मुद्रा को बहुत अधिक सुलभ बनाता है," वह बताती हैं। आप मुड़े हुए घुटने के लिए एक सीधा पैर भी बदल सकते हैं, जो "आपके शरीर को आपके पैर के चारों ओर ढालने देता है," वह कहती हैं।

 A. पैरों को फैलाकर पीठ के बल सीधे लेट जाएं। बाएं पैर के आर्च के चारों ओर पट्टा या तौलिया रखें।

 B. बाएं पैर को धीरे-धीरे छत की ओर उठाएं, घुटने को सीधा रखते हुए जबकि दाहिना पैर और कूल्हे जमीन से जुड़े रहें। ऊपर के हाथों को जमीन से सटाकर और कोहनियों को मोड़कर शरीर के ऊपरी हिस्से को आरामदायक रखें।

 C. वैकल्पिक रूप से, छोटे स्ट्रैप के लिए स्ट्रैप को प्रत्येक हाथ में कुछ बड़े बार लपेटें। बाएं घुटने को छाती की ओर खींचें, गर्दन और कंधों को फर्श से ऊपर उठाएं, अगर आराम से।

 ब्लॉक के साथ बच्चे की मुद्रा

 यह क्यों काम करता है: ओडुग्बा कहते हैं, फर्श पर अपनी भौंह को सेट करने के बजाय अपनी भौंह के नीचे ब्लॉक का उपयोग करने से आपकी गर्दन से दबाव कम होता है। साथ ही, "जब आपके हाथ योग की मुद्रा में सीधे होते हैं, तो आप अपने लटों में जकड़न का अनुभव कर सकते हैं और शरीर के वजन के कारण वापस आ सकते हैं।" अपनी भौंहों को ऊपर उठाने से आपकी गर्दन और पीठ के ऊपरी हिस्से में चिंता से राहत मिलती है। और भी अधिक रिकवरी के लिए, जब तक आपका सिर आपके कूल्हों के बराबर शीर्ष पर आराम से न हो जाए, तब तक बड़े तकिए या बोल्ट लगाएं; यह समायोजन मुख्य रूप से विवश कंधे या घुटने के लचीलेपन वाले लोगों के लिए फायदेमंद है।

 A. कंधों के नीचे, कूल्हों के नीचे घुटनों के साथ एक टेबल-टॉप फ़ंक्शन में उंगलियों के साथ शुरू करें।

 B. उंगलियों को जमीन पर रखते हुए और हाथों को फैलाकर, सिंक बट को एड़ी पर लौटाएं और एक योग ब्लॉक पर आराम करने के लिए भौंह पहुंचाएं।

 C. छाती के निचले हिस्से को घुटनों के पास जितना आरामदायक हो, बट को पीठ के निचले हिस्से और नीचे बनाए रखें ताकि कूल्हे हवा में न उठें।

I Tried a Month-Long Yoga Challenge, and It Transformed My Core, My Triceps—And My Relationship to Myself

 

I Tried a Month-Long Yoga Challenge, and It Transformed My Core, My Triceps—And My Relationship to Myself

For any one who loves attractive in deep, audible sighs at some point of the day, you would suppose that a breath-focused exercise like yoga would be proper up my alley. You would be wrong. I am a self-proclaimed yoga hater. As a team HIIT instructor, I love all matters fast-paced, with loud music, and greater intensity. I clearly combat with slowing down. In general, I am a go, go, go girlie, and I don’t take a ton of time to quit and odor the roses, so to speak.

So on every occasion I’ve tried yoga or meditation in the past, I’ve gotten surprisingly pissed off due to the fact I’d spend the entire time questioning about all the matters I wished to do later, and going over my grocery listing in my head.

But there is a motive they name yoga a “practice”: It can take time to adjust. Yoga isn’t simply about constructing bodily fitness, it’s additionally about your intellectual strength. (The poses themselves are surely solely one of eight pillars of yoga.) “When you do yoga, it begins out in relation to the physique as a workout, and I experience like that’s the first layer,” says Bria Lee, a studio coordinator and teacher at CorePower Yoga. “With me, after I noticed the distinction with my body, then there got here the distinction in the altering of my mind.” Lee shares that the literal that means of the phrase yoga is “to unite,” so in your exercise you are uniting the physique and mind.

Knowing that I have a challenging time slowing down, I determined I would embark on a month-long yoga ride to see if I may want to task myself to a exchange of pace. The rule was once that I had to do 4 or 5 lessons per week for one month. (I don’t ever advocate doing any kind of exercising seven days a week, even some thing low impact.)

I started out my trip at my nearby CorePower Yoga, which gives athletic-based flows, regularly in heated studios. Oh yeah, did I point out I additionally hate being hot? I’m a Colorado girl, so warmth is now not in my blood.

I got here out of the gate challenging with their Yoga Sculpt class. This consists of yoga, cardio, and power strikes that assist raise your metabolism and construct muscle. It appeared like it would be the closest component to a HIIT classification I may want to get whilst doing yoga, so I figured I would like that the best. Spoiler alert: I did not. I spent most of the category cursing myself out beneath my breath, and the relaxation laying in a pool of my very own sweat (or used to be it tears?) taking deep breaths till I ought to return to motion again.

I determined that Sculpt in all likelihood wouldn’t be my favorite. Though I do have to say, I used to be enormously impressed via the teacher who was once no longer solely teaching however doing a majority of the moves with us—I suppose yoga instructors may also be some of the strongest human beings on earth.

The subsequent category I attended used to be a C2. The CorePower internet site describes C2 as a “challenging vinyasa flow” that includes greater tough postures. I was once amazed this ended up being my very preferred kind of classification even although it’s sluggish and intentional. What I determined I loved most had been the postures the place we balanced on one leg. Though I positioned first all-around at nation in gymnastics in seventh grade, that phase of me is lengthy gone. So I loved seeing if I should nevertheless stability on one leg, or if I had any flexibility left. (Clearly, I am very aggressive with myself—I am an enneagram three, the achiever. If you know, you know.)

On day four, I don’t understand what happened, however let me inform you, I used to be feeling myself. I walked previous a reflect and regarded over and said, “Damn, you appear hot.” Was there any bodily alternate at this point? No. But the reflection I noticed searching lower back at me in the reflect was once mighty fine.

Though I comprehend I wasn’t absolutely seeing bodily outcomes that early, by using the stop of the challenge, I truely was. I noticed a visible distinction in my triceps, and I cherished it. My top physique is pretty muscular, but I have usually struggled to get described triceps. Not anymore! I’m bummed it’s been too bloodless to wear sleeveless shirts, due to the fact I’m prepared to put them on display. I additionally seen foremost core strength. I’m no longer certain I noticed my abs, however I may want to in reality experience them. I seen positive belly workouts that had been difficult for me in the previous have been now workout routines that I ought to do with ease, which was once a cool feeling.

For the relaxation of the month-long challenge, I vacillated between, “When is this month over?” and “Oh wow, I sense genuinely extremely good after this class.” There have been days when the warmness in the studio used to be simply unbearable. I constantly had my eye on the thermostat. The instructions I took ranged from ninety five stages all the way up to 108 degrees, and they made me recognise I would be happier with yoga achieved in temperatures I would choose to be backyard in. (There are these who love warm yoga, and the others are me.)

I did partake in a few of the on line movies that CorePower offers, due to the fact I was once curious about how influenced I would be to do yoga in my house. The reply is: now not very. The instructions have been good, however I’m any one who wants to be section of a crew to get motivated.

When I first dedicated to doing this challenge, I requested myself, “Whhhhy?!” and took one of these deep audible sighs I love so much. It felt like some thing I was once including to my already lengthy listing of matters to do.

But by way of the time I was once done, I discovered myself lacking yoga a bit. I by no means idea I would say that. What I leave out the most is taking an hour out of my day to get in tune with my idea and body. Though I did see visible results, and won excellent core energy in particular, the factor I seen most was once how tons I favored me. Doing yoga compelled me to spend time with myself, and I determined out I’m rather darn amazing, if I do say so myself.

Doing yoga compelled me to spend time with myself, and I located out I'm rather darn amazing.

Every time I left class, I had a feel of peace that I in no way get after taking a HIIT class. I sense outstanding and energized after HIIT, however no longer peaceful. Both kinds of exercises make me sense like I’m prepared to take on the world, however in distinctive ways. I now see the advantages of each types of training. Lee places it simply, “For any person with an athletic mind, you want to do some thing else to praise what you already do.”

Yoga is that counterpart undertaking for me. Since ending my month of yoga, I have been extra intentional about taking time to myself, however it hasn’t been pretty the equal as clearly practising yoga. Mostly it consists of me laying nonetheless on my sofa for 10 minutes a day. It’s now not savasana, however it’s now not no longer savasana.

I will go on the report and say, I am no longer a yoga hater. I am now a yoga appreciator! While I don’t see myself doing yoga 4 to fives instances a week anymore, I will add yoga into my health programming at least as soon as a week. I love the peace I sense after every class, and my physique can use the stretch as well.

Lee’s recommendation when figuring out whether or not to add yoga to your health movements is this: “The physique altering is the remaining factor you must fear about. Your physique is going to exchange no be counted what. You have to be inclined to open your mind. Be inclined to listen, and now not say some thing for a second. Really simply go inwards.”

That’s what I’m going to take away from this experience. I will have in mind to take time to gradual down to reconnect with myself. The adjustments will constantly come, however they begin from within.

Want to locate your very own peace thru yoga? Start with this flow: 

मैंने एक महीने तक चलने वाली योग चुनौती की कोशिश की, और इसने मेरे कोर, मेरी ट्राइसेप्स-और मेरे रिश्ते को बदल दिया

 किसी के लिए जो दिन के किसी बिंदु पर गहरी, श्रव्य आहों में आकर्षक प्यार करता है, आप मानेंगे कि योग की तरह एक सांस-केंद्रित व्यायाम मेरी गली तक सही होगा। आप गलत होंगे। मैं स्वयंभू योग विरोधी हूं। एक टीम HIIT प्रशिक्षक के रूप में, मैं सभी मामलों को तेज-तर्रार, तेज़ संगीत और अधिक तीव्रता से प्यार करता हूँ। मैं स्पष्ट रूप से धीमा होने का मुकाबला करता हूं। सामान्य तौर पर, मैं एक गो, गो, गो गर्ली हूं, और मुझे बोलने के लिए गुलाबों को छोड़ने और सूंघने में बहुत समय नहीं लगता।

 इसलिए जब भी मैंने अतीत में योग या ध्यान करने की कोशिश की है, तो मुझे आश्चर्यजनक रूप से गुस्सा आ गया है क्योंकि मैं पूरा समय उन सभी चीजों के बारे में पूछताछ करने में बिताता हूं जो मैं बाद में करना चाहता था, और अपनी किराने की सूची पर जा रहा था। मेरे सिर में।

 लेकिन एक मकसद है कि वे योग को "अभ्यास" कहते हैं: इसे समायोजित करने में समय लग सकता है। योग सिर्फ शारीरिक फिटनेस के निर्माण के बारे में नहीं है, यह आपकी बौद्धिक शक्ति के बारे में भी है। (पोज़ स्वयं निश्चित रूप से योग के आठ स्तंभों में से एक हैं।) "जब आप योग करते हैं, तो यह व्यायाम के रूप में काया के संबंध में शुरू होता है, और मुझे लगता है कि यह पहली परत है," ब्रिया ली, एक स्टूडियो समन्वयक कहती हैं। और CorePower योगा में शिक्षक। "मेरे साथ, जब मैंने अपने शरीर के साथ अंतर देखा, तब मेरे मन के परिवर्तन में अंतर आया।" ली साझा करते हैं कि योग शब्द का शाब्दिक अर्थ "एकजुट करना" है, इसलिए आपके व्यायाम में आप शरीर और दिमाग को एकजुट कर रहे हैं।

 यह जानते हुए कि मेरे पास एक चुनौतीपूर्ण समय धीमा है, मैंने निर्धारित किया कि मैं यह देखने के लिए एक महीने की योग की सवारी शुरू करूंगा कि क्या मैं खुद को गति के आदान-प्रदान के लिए काम करना चाहता हूं। एक बार नियम था कि मुझे एक महीने के लिए प्रति सप्ताह 4 या 5 पाठ करने पड़ते थे। (मैं कभी भी सप्ताह में सातों दिन किसी भी तरह का व्यायाम करने की वकालत नहीं करता, यहाँ तक कि कुछ कम प्रभाव भी।)

 मैंने अपने पास के कोरपॉवर योग में अपनी यात्रा शुरू की, जो एथलेटिक-आधारित प्रवाह देता है, नियमित रूप से गर्म स्टूडियो में। अरे हाँ, क्या मैंने उल्लेख किया कि मुझे भी गर्म होने से नफरत है? मैं एक कोलोराडो महिला हूं, इसलिए गर्मी अब मेरे खून में नहीं है।

 मैं उनकी योगा स्कल्प्ट क्लास के साथ चैलेंज करते हुए गेट से बाहर आ गया। इसमें योग, कार्डियो और स्ट्रेंथ मूव्स शामिल हैं जो आपके मेटाबॉलिज्म को बढ़ाने और मांसपेशियों के निर्माण में मदद करते हैं। ऐसा लग रहा था कि यह HIIT वर्गीकरण का सबसे निकटतम घटक होगा जिसे मैं योग करते समय प्राप्त करना चाहूंगा, इसलिए मैंने सोचा कि मुझे वह सबसे अच्छा चाहिए। स्पॉइलर अलर्ट: मैंने नहीं किया। मैंने अधिकांश कक्षा अपनी सांस के नीचे खुद को कोसते हुए बिताई, और बाकी अपने ही पसीने के कुंड में लेटे रहे (या क्या यह आंसू थे?) गहरी सांसें लेते हुए जब तक मुझे वापस कार्रवाई में नहीं लौटना चाहिए।

 मैंने फैसला किया कि मूर्तिकला हर तरह से मेरी पसंदीदा नहीं होगी। हालाँकि मुझे कहना होगा, मैं उस शिक्षक से बहुत प्रभावित था जो न केवल पढ़ा रहा था बल्कि हमारे साथ अधिकांश चालें कर रहा था - मुझे लगता है कि योग प्रशिक्षक भी पृथ्वी के सबसे मजबूत इंसानों में से एक हो सकते हैं।

 मैंने जिस अगली श्रेणी में भाग लिया वह C2 हुआ करती थी। CorePower इंटरनेट साइट C2 को "चुनौतीपूर्ण विनयसा प्रवाह" के रूप में वर्णित करती है जिसमें अधिक कठिन आसन शामिल हैं। मैं चकित था कि यह मेरा पसंदीदा प्रकार का वर्गीकरण था, हालांकि यह सुस्त और जानबूझकर है। मैंने जो फैसला किया वह मुझे सबसे ज्यादा पसंद आया वह मुद्राएं थीं जहां हम एक पैर पर संतुलित थे। हालाँकि मैंने सातवीं कक्षा में जिम्नास्टिक में देश भर में प्रथम स्थान प्राप्त किया था, लेकिन मेरा वह दौर बहुत पहले ही बीत चुका है। इसलिए मुझे यह देखना अच्छा लगा कि क्या मुझे फिर भी एक पैर पर स्थिरता रखनी चाहिए, या क्या मेरे पास कोई लचीलापन बचा है। (स्पष्ट रूप से, मैं अपने आप से बहुत आक्रामक हूँ - मैं एक एनीग्राम थ्री, अचीवर हूँ। यदि आप जानते हैं, तो आप जानते हैं।)

 चौथे दिन, मुझे नहीं पता कि क्या हुआ, लेकिन मैं आपको बता दूं, मैं खुद को महसूस कर रहा था। मैं एक प्रतिबिंब के पीछे चला गया और देखा और कहा, "लानत है, तुम गर्म लग रहे हो।" क्या इस समय कोई शारीरिक विकल्प था? नहीं, लेकिन मैंने जो प्रतिबिंब देखा, वह प्रतिबिंब में मुझे पीछे की ओर देख रहा था, वह बहुत अच्छा था।

 हालांकि मैं समझता हूं कि मैं उस शुरुआत में पूरी तरह से शारीरिक परिणाम नहीं देख रहा था, चुनौती के स्टॉप का उपयोग करके, मैं वास्तव में था। मैंने अपनी ट्राइसेप्स में एक स्पष्ट अंतर देखा, और मुझे यह पसंद आया। मेरी शीर्ष काया काफी मांसल है, लेकिन मैं आमतौर पर ट्राइसेप्स का वर्णन करने के लिए संघर्ष करता हूं। अब और नहीं! मुझे इस बात का दुख है कि स्लीवलेस शर्ट पहनना बहुत ठंडा हो गया है, क्योंकि मैं उन्हें स्क्रीन पर रखने के लिए तैयार हूं। मैंने मेन कोर स्ट्रेंथ भी देखी। मुझे यकीन नहीं है कि मैंने अपने एब्स देखे हैं, लेकिन मैं वास्तव में उन्हें अनुभव करना चाहूंगा। मैंने सकारात्मक बेली व्यायाम देखे जो पहले मेरे लिए कठिन थे अब ऐसे व्यायाम हो गए हैं जिन्हें मुझे आसानी से करना चाहिए, जो एक अच्छा अहसास था।

 महीने भर की चुनौती के विश्राम के लिए, मैं बीच में हिचकिचाया, "यह महीना कब खत्म हुआ?" और "अरे वाह, मुझे इस कक्षा के बाद वास्तव में बहुत अच्छा लग रहा है।" ऐसे दिन थे जब स्टूडियो में गर्माहट असहनीय हुआ करती थी। मेरी नजर लगातार थर्मोस्टैट पर थी। मैंने पचहत्तर चरणों से लेकर 108 डिग्री तक के निर्देश लिए, और उन्होंने मुझे पहचान दिलाई कि मैं उस तापमान में प्राप्त योग से अधिक खुश रहूंगा, जिसमें मैं पिछवाड़े में रहना पसंद करूंगा। अन्य मैं हूं।)

 मैंने कुछ ऑनलाइन फिल्मों में भाग लिया जो CorePower प्रदान करता है, क्योंकि मैं उत्सुक था कि मैं अपने घर में योग करने से कितना प्रभावित होगा। उत्तर है: बहुत नहीं। निर्देश अच्छे थे, लेकिन मैं कोई भी हूं जो प्रेरित होने के लिए टीम का हिस्सा बनना चाहता है।

 जब मैंने पहली बार इस चुनौती को करने के लिए खुद को समर्पित किया, तो मैंने खुद से पूछा, "क्यों?" और इन गहरी श्रव्य आहों में से एक लिया जो मुझे बहुत पसंद है। ऐसा लगा कि कुछ ऐसा है जिसे मैं करने के लिए चीजों की अपनी पहले से ही लंबी सूची में शामिल कर रहा था।

 लेकिन जब तक मैं कर चुका था, मैंने खुद को योग की थोड़ी कमी महसूस की। मुझे कभी नहीं लगा कि मैं ऐसा कहूंगा। जो मैं सबसे ज्यादा छोड़ता हूं वह है अपने विचार और शरीर के साथ तालमेल बिठाने के लिए अपने दिन में से एक घंटा लेना। हालाँकि मैंने दृश्य प्रभाव देखा, और विशेष रूप से उत्कृष्ट कोर ऊर्जा जीती, जो चीज़ मैंने सबसे अधिक देखी वह यह थी कि मैं मुझे कितना पसंद करता था। योग करने से मुझे खुद के साथ समय बिताने के लिए मजबूर होना पड़ा, और मैंने तय किया कि अगर मैं खुद ऐसा कहूं तो मैं बहुत अद्भुत हूं।

 योग करने से मुझे अपने साथ समय बिताने के लिए मजबूर होना पड़ा, और मुझे पता चला कि मैं बहुत अद्भुत हूँ।

 हर बार जब मैंने कक्षा छोड़ी, तो मुझे एक शांति का अनुभव हुआ जो मुझे HIIT कक्षा लेने के बाद कभी नहीं मिला। मैं HIIT के बाद उत्कृष्ट और ऊर्जावान महसूस कर रहा हूं, लेकिन शांत नहीं हूं। दोनों तरह के वर्कआउट से मुझे ऐसा अहसास होता है जैसे मैं दुनिया को लेने के लिए तैयार हूं, लेकिन अलग तरीके से। अब मैं प्रत्येक प्रकार के प्रशिक्षण के लाभ देखता हूँ। ली इसे सरलता से कहते हैं, "एक एथलेटिक दिमाग वाले किसी भी व्यक्ति के लिए, आप जो पहले से करते हैं उसकी प्रशंसा करने के लिए आप कुछ और करना चाहते हैं।"

 योग मेरे लिए वह समकक्ष उपक्रम है। अपने योग के महीने को समाप्त करने के बाद से, मैं खुद के लिए समय निकालने के बारे में अधिक जानबूझकर रहा हूं, लेकिन यह स्पष्ट रूप से योग का अभ्यास करने के बराबर नहीं रहा है। ज्यादातर इसमें मुझे दिन में 10 मिनट के लिए अपने सोफे पर लेटे रहना शामिल है। यह सवासना नहीं है, लेकिन यह सवासना नहीं है।

 मैं रिपोर्ट पर जाऊंगा और कहूंगा, मैं अब योग से नफरत करने वाला नहीं हूं। अब मैं योग का प्रशंसक हूं! जबकि अब मैं खुद को सप्ताह में 4 से 5 बार योग करते हुए नहीं देखता, मैं कम से कम एक सप्ताह में योग को अपनी स्वास्थ्य प्रोग्रामिंग में शामिल करूंगा। मुझे वह शांति पसंद है जो मुझे हर कक्षा के बाद महसूस होती है, और मेरी काया भी खिंचाव का उपयोग कर सकती है।

 अपनी फिटनेस गतिविधियों में योग को शामिल करना है या नहीं, यह जानने के लिए ली की सलाह यह है: “शरीर में बदलाव वह आखिरी चीज है जिसके बारे में आपको चिंता करनी चाहिए। आपकी काया बदल जाएगी, कोई मायने नहीं रखता। आपको अपना दिमाग खोलने के लिए इच्छुक होना होगा। सुनने के लिए इच्छुक रहें, और एक सेकंड के लिए कुछ भी न कहें। वास्तव में बस अंदर जाओ।

 यही मैं इस अनुभव से दूर करने जा रहा हूं। मुझे अपने आप से फिर से जुड़ने के लिए धीरे-धीरे समय निकालने का ध्यान रखना होगा। परिवर्तन लगातार आते रहेंगे, हालाँकि वे भीतर से शुरू होते हैं।

 योग के माध्यम से अपनी खुद की शांति पाना चाहते हैं? इस प्रवाह से प्रारंभ करें: