Great Yoga Poses for Asthma Relief

Great Yoga Poses for Asthma Relief

Yoga for Asthma Relief: Savasana

Tamal Dodge, a yoga instructor and star of the DVD "Element: Hatha & Flow Yoga for Beginners," recommends the savasana pose for asthma relief because of the breath and stress management it provides.

How to do it: Lie on your back with your arms at your sides and your feet and palms dropped open. Close your eyes and soften your jaw, taking your focus inward. Start to focus your attention on your breath and slow it down, making it deep and rhythmic, relaxing every part of your body. Stay in the pose for 5 to 10 minutes, maintaining slow, even breathing.

Yoga for Asthma Relief: Sukasana

Dodge says that the sukasana pose is another relaxing pose for natural asthma relief. Just like savasana, its focus on breath and stress control makes it a great exercise to help asthma and lung function in particular.

How to do it: Start seated, with your legs crossed. If you feel some discomfort in your hips or lower back, roll up a towel and place it under your sitz bone (tailbone) for extra support. Take your right hand and place it on your heart, place the left hand on your belly, and close your eyes. Draw in the stomach and lift the chest for good posture. Let out your breath slowly and hold the pose for 5 minutes, with slow, even breathing.

Yoga for Asthma Relief: Forward Bend

Dodge says this bending pose can open up the lungs for natural asthma relief.

How to do it: Stand with your legs hip-width apart, fold your body forward, and put a little bend in the knees to relieve any strain in the lower back. Fold your arms, holding each elbow with the opposite hand, and let your body hang as you take five deep breaths with your eyes closed.

Yoga for Asthma Relief: Butterfly

The butterfly is a popular relaxing yoga pose that can bring asthma relief, which makes it another top stretching exercise to help with asthma.

How to do it: Sit with the soles of your feet together and your knees dropped out to the sides — picture your legs as two butterfly wings. Hold your ankles and pull your heels into your hips. Inhale deeply and, as you exhale, fold your body forward. You can use your elbows to press down your knees a bit more. Hold this pose as you take five deep breaths.

Yoga for Asthma Relief: Straddled Splits

This yoga pose for asthma relief involves stretching out the upper body and opening up the lungs.

How to do it: Sit with your legs straddled wide apart and your heels flexed. Firm the thighs, and follow with a big inhale as you reach your arms up. As you exhale, fold your body forward, walking your hands out in front of you. Hold this pose as you take five deep 
breaths.

Yoga for Asthma Relief: Bridge

Beth Shaw, founder of YogaFit Training Systems, says the bridge is a great yoga pose for asthma relief because because it helps open the lungs.

How to do it: To begin, lie flat on your back with your arms parallel with your body. Bend your knees and slide your feet toward your butt until your feet are directly under your knees; then lift your butt up off the floor. Think of lifting your tailbone upward toward the ceiling and bringing your thighs parallel with the floor. At the same time, your shoulder blades should be pressed in toward your back, expanding your chest. Hold for 30 seconds to 1 minute, and exhale as you gently lower your spine to the ground.

Yoga for Asthma Relief: Supportive Fish

The funny-sounding "supportive fish" is another exercise to help asthma that Shaw recommends for natural asthma relief. She says this pose is good for the health of your bronchial tube.

How to do it: Start by placing a thin, rolled-up towel under your mid-back (for women, at the bra strap line) and a thicker rolled-up towel behind your neck. When the towels are in place and you're on your back, the bridge of your nose should be aligned with your chin. Extend your legs straight out, relax your feet, and rest your arms at a 45-degree angle from your hips, with palms upward. Simply relax and breathe in this position.

Yoga for Asthma Relief: Pranayama

Finish your yoga routine with pranayama, a simple breathing pose that makes a great exercise to help asthma.

How to do it: Pranayama is simplicity itself. Sit with the legs crossed and the spine, neck, and head in a straight line. Close your eyes and focus on breathing using your abdomen, following a few rapid breaths with some slower breaths for balance. Repeat for a few minutes, focusing on technique, to get the most relaxation.

STAY HEALTHY....

STAY HEALTHY....

The irony of a woman’s life is that fat is not her best companion, but they are essential for her well-being. The saving grace is they don’t spare the men either. But fats are essential for proper functioning of the body as it protects the internal organs from damage, help to insulate the body against heat loss during the cold winters, etc. However, too much of anything is bad and the same applies to fat. When a large amount of fat accumulates under the skin that area takes on a lumpy appearance and this is what we know of as — cellulite. While there is nothing much you can do to completely do away with the cellulite, there are a few steps you can take to keep it in check.

1. Be regular with exercise

A person who has a sedentary lifestyle with very little physical activity is at a higher risk of developing cellulite. Similarly, those who are overweight or obese are more likely to have cellulite. Besides, certain hormones such as oestrogen and the thyroid hormones play an important role in the build-up of cellulite. If you do not get enough exercise, there can be problems with hormonal function and this can lead to accumulation of fat as cellulite. Regular physical exercise is therefore one of the best ways to avoid it. If you already have cellulite, exercise can help cut out the fat from your body and this helps you get rid of it. Try these exercises to get rid of stubborn fat from your thighs, hips.

2. Eat a healthy diet

Research has shown that people who consume a diet rich in fat, salts and carbohydrates have more cellulite than those who limit the quantity of such foods. Therefore, eating right is one of the best ways of keeping cellulite at bay. Make sure you get a lot of fibre in your diet and keep your consumption of fat, carbohydrate and salt to the lower side. Here are six healthy Indian foods you should start eating today.

3. Adopt a healthy lifestyle

Along with diet and exercise, stress also plays a role in maintaining a cellulite-free body. The greater stress you experience, the more likely is your body to develop problems, including cellulite. Practise yoga, chanting, meditation and any other forms of calming methods that will help keep stress away and you can reduce the likelihood of developing cellulite. Here is how clean eating can help you maintain an optimum weight.

It has also been found that people who smoke and those who stand or sit in one position for long hours are more likely to have cellulite. If you smoke, quitting it may be the best thing you do not only to get rid of the cellulite but also to improve your overall health. If your job requires you to sit or stand in one place for hours on end, take short breaks in between to change your posture. Here is why smoking is more dangerous for women.

4. Avoid tight clothing

It has been found that tight clothing – especially tight underwear where the elastic cuts across the buttocks – tends to aggravate the problem of cellulite. Tight clothing tends to restrict the flow of blood to that area and this may be one of the factors that causes fat deposition leading to cellulite formation. So make sure you wear clothing that is comfortable and not too tight.

5. Consume Ayurvedic herbs which prevent cellulite

According to Ayurveda, some substances such as ginger help improve circulation of blood to tissues and this prevents the deposition of cellulite. Tulsi is an herb that has the property of restraining the amount of fat collecting in the body. Guggul and licorice are also said to have anti-cellulite action. Consuming these herbs can help keep cellulite at bay but it is important to take the advice of an Ayurveda expert before you begin to use them for this specific purpose.

22 hair resolutions every woman should make!

1)               Pamper yourself and commit to weekly treatments.

2)               Keep it natural/curly. Don’t run for salons.

3)               Learn to blow dry your hair.

4)               Be gentle to avoid split ends. Tuck hair into scarf when wind blows.

5)               A little TLC – Regular oil treatments, head massages with coconut oil etc.

6)               Nourish from inside out with natural supplements like HairLoc from vitazymes and nourishing foods like eggs, avocado and spinach.

7)               Don’t cut your hair unless you want to make a statement.

8)               Frequently oil and get spa treatments for your hair.

9)               Learn how to style your hair in different ways.

10)          Be kind to avoid heat as much as you can.

11)          Keep your locks SPF ready – use hair sun block when out.

12)          Experiment – try a new style/cut/color.

13)          Go to a hairstylist who make you feel good with normal blow-dry style.

14)          Regular below dries - To feel groomed and fabulous.

15)          Replenish hair with treatments to avoid the dry, brittle look.

16)          Regular trims – no dry and split ends.

17)          Weekly oiling with coconut oil.

18)          Be adventurous – get that daring hair cut you’ve always wanted to try.

19)          Never leave home without dry shampoo.

20)          Keep a pack of hair ties in your desk or purse.

21)          It’s your crowning glory, so look after it.

22)          Deep conditioning/protein treatments at-least twice a month.

yoga poses every woman should practice

5 yoga poses every woman should practice

From a teenager to becoming a mother, menopause and old age women go through different phases of life with many bodily changes. The physical postures combined with the breathing techniques in yoga can offer women with many potential health benefits. In order to stay fit and flexible all the time, Danielle Collins, a face yoga expert who is also a believer and practitioner of yoga, Pilates and well being, lists out top 5 yoga poses that every woman should incorporate into her daily exercise regimen.

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From a teenager to becoming a mother, menopause and old age women go through different phases of life with many bodily changes. The physical postures combined with the breathing techniques inyoga can offer women with many potentialhealth benefits. In order to stay fit and flexible all the time, Danielle Collins, a face yoga expert who is also a believer and practitioner of yoga, Pilates and well being, lists out top 5 yoga poses that every woman should incorporate into her daily exercise regimen.

I would recommend a balance pose, a twist pose, a forward bend/inversion pose, a back bend and a side bend for women.

Back bend: Camel pose

The camel pose is excellent for strengthening the spine, opening the chest and toning the thighs. If you spend a lot of time sat down, it is a great pose to move the spine in the opposite direction, therefore giving you better posture in everyday life. Only attempt the pose if you know your back is strong enough. Here are some more yoga asanas for upper body strength.

Side bend: Triangle pose

If you are keen to tone up your waist, have more flexible hamstrings and reduce tension in your shoulders, then add triangle pose to your daily routine. Hold on each side for five breaths or more and you will soon be enjoying a more streamlined, relaxed body. Also, read  yoga asana for instant relief from backaches.

Balance pose: One leg standing balance

Balance is essential for good health. It takes practice but it is worth the effort. It can prevent falls, improve sporting performance and holding balance poses can improve core and lower body strength. Try focusing on one point in front of you tostablilise you and to allow you to hold the pose longer. To challenge yourself further, try closing one eye or both eyes. For an easier alternative, practise against a wall. Here are 4 yoga poses to beat menstrual pain that really work.

Twist pose: Sitting spinal twist

Bring yourself gently into the posture as shown in the picture. Then, slowly rotate your spine to look over the shoulder where the arm is behind the back. Think about lengthening the spine as well as twisting it. Hold here for five breaths and then repeat the other side. This pose is excellent for releasing any tension in the muscles in either side of the spine. It is also a great detox pose as it boosts blood circulation and helps the lymphatic system remove toxins. It is perfect to do the morning. Here are 7 yoga tips for a happy pregnancy.

 Forward bend/inversion pose: Downward facing dog

Start on hands and knees, then lift your bottom into the air and tuck your toes under. Adjust your legs until comfortable and look towards your knees. If your legs are tight lift alternate heels up to release the hamstrings. This pose is one of the most common poses in yoga and is excellent for quickly releasing tight hamstrings, calves and back. Try these yoga asanas Yyoga asana for thighs, belly fat and buttocks

7 Nail Paints Every Woman Should Have

7 Nail Paints Every Woman Should Have

Our nails do the talking when it comes to reverting mails, making meals. Every modern woman prefers having long nails even if they give jewelry a miss. Having long nails or trimmed ones, nails are never out of fashion. Hence, the quality of a nail polish is utmost important to us. Also we always keep a check on the latest trend of nail paints, nail that we can sport anytime and on all attire. Nail paints are the easiest way to draw up attention. While a new set of of-the-moment polishes pop up on our radar each season, there are specific shades that will always be on trend. Here we are to update you with the 7-nail colours every woman should have.

1. Black: 

Black is also what we consider being a staple. Granted, black can be too harsh for certain styles, but it adds an edgy feel. Black can never go wrong with any outfit you opt. However, buyers should be careful about the length of nails. Long, pointed nails may not be the best shape for this particular colour. Instead, stick to a medium length with a square nail edge.

2. Light Pink:

Light pink is a classic pale pink that works with any skin tone. Its sheer finish allows you to tweak just how light or dark you go with layering. It can be worn to brunch, and it can be worn to work.

3. Classic Red:

Every woman has those moments when she wants to go classic and red is the perfect shade which allows just that. The classic red is appropriate for anything like work, a gala, even on the back of a motorcycle. So, every woman should have at least one red nail polish in her collection.

4. Nude:

For when you don’t want to change your polish to match every outfit, a nude is the way to go. And a taupe is the perfect neutral because it’s just dark enough to flatter all skin tones and light enough to steer away from looking gothic. They provide barely-there coverage that is understated and sophisticated.

5. Hot Pink:

Certain times call for a girl to get girly, no matter what age she is. A hot pink is a bright color that’s still wearable on an average day. It’s just necessary: for shopping trips, third dates, and girl’s night out.

6. Glitter:

Nail art isn’t in everyone’s repertoire, nor does everyone like the finished result. Adding a glitter to your collection adds spunk without the gaudiness. It gives you a touch of iridescent sparkles that flash in the light.

7. Gray:

Over the past few years gray has become the new neutral. Chic and polished, it’s a bit bolder than beige. It is a light version that still looks flattering on fair skin tones.

8. White

Show off a tan in the summer or play up the snow bunny look in the winter with a soft white. It is a creamy opaque that can be worn solo or under other colours to create neon hues. When combined with a neutral shade, white can be used as part of a French manicure.

                                        Yoga to reduce hiegh blood pressure 

Halasana (Plow Pose)

Experiment with this pose using blankets, a bolster, and a chair for support. If you feel any discomfort, simply come out of the pose and rest in shavasana. Stack three folded blankets at the end of your mat. The smooth, folded edges of the blankets should be in line with the edge of your mat. Open another blanket on the floor in front of your mat for the back of your head, place a bolster on the mat behind your blankets for your pelvis to rest on, and position a chair on the floor in front of your mat and folded blankets. Lie down with your shoulders, upper back, and base of your neck on the stacked blankets, your head on the blanket on the floor, and your pelvis resting on the bolster.

Reach your arms overhead and hold the feet of the chair. Push the chair away from you until your arms are straight. Bring your arms back by your sides and place your palms on the bolster. Rotate your upper arms outward and open the chest. Pressing your hands into the bolster, bend your knees toward your chest, lift your pelvis off the bolster, and take your feet overhead, toes onto the seat of the chair. Separate your feet as wide apart as the seat of the chair, toes curled under.

Clasp your hands behind your back, straighten your arms, and roll onto the outer front edges of your shoulders. Press your wrists into the bolster and lift the sides of your chest away from the floor. Relax your throat and allow the back of the neck to softly lengthen.

Pressing your toes down, lift the fronts of your thighs away from your head and straighten your legs. Release the clasp of your hands and rest the backs of your hands on the floor besides your head, elbows bent at a 90-degree angle. Keep your legs active but your head and neck passive, and your throat and face completely relaxed. To come down, bend your knees and slowly roll your upper, middle, and then lower back to the floor, keeping your head down. Rest on your back for a minute before rolling to your side to sit up.

 Setu Bandha Sarvangasana (Bridge Pose)

Sit on the front end of a bolster and belt the tops of your thighs together. With your knees bent and your feet on the floor, lie back onto the bolster. Using your feet to push against the floor, slide off the bolster just until your shoulders reach the floor and are at the same level as your head. Then extend your legs straight, backs of the heels on the floor.

Roll the outer edges of the shoulders underneath you and broaden your chest as you lengthen your arms alongside the bolster. Turn the upper arms out and the palms toward the ceiling. If your lower back aches or feels compressed, elevate your feet on a support and lengthen the sacrum and buttocks toward your heels.

Some asanas work better than others for lowering blood pressure--for example, cooling poses, such as forward bends where the head is supported.

Relax your throat and allow the root of the tongue to descend toward the back of the throat. You can close your eyes and gaze inwardly toward your chest, so that your forehead and cheeks soften and release completely. Relax the area between the eyebrows and around the temples.

Stay in this pose for as long as you like—up to 10 minutes; you should feel completely relaxed. On an exhalation, bend your knees, push your feet into the floor and slide off the bolster until your entire back comes to the floor. Rest the backs of your legs on the bolster for a few moments and then roll over to your right side and sit up.

After sitting up, you can cross your legs and bend forward to rest your forehead on the bolster. If your head doesn’t reach, elevate the support. Hold for a half a minute and then change the cross of your legs and repeat on the other side before sitting up.

Adho Mukha Shvanasana (Downward-Facing Dog Pose) with Support

Begin on your hands and knees and place two or three blankets (folded lengthwise) underneath your chest. Press the weight evenly through the hands as you straighten your arms and lift up through the inner edges of the arms. Release your shoulder blades away from your neck toward your hips, straighten the legs, and lift your pelvis up into adho mukha shvanasana (downward-facing dog pose). Separate your feet wider than hip-width apart.

Lift the pelvis away from the wrists and, keeping the legs firm, press the fronts of the thighs away from the torso toward the backs of the legs and lengthen your calves down toward your heels. Extend the inner arms from the wrists toward the shoulders as you move the shoulder blades away from the neck toward the pelvis.

Let the back of your neck release down so that your head (somewhere between the top of your forehead and the crown of the head) can rest on the support. If your head doesn’t comfortably reach your support, add another blanket. You shouldn’t have to bend the elbows in order to reach the blankets. If your neck feels compressed or your head jams into the blankets, lower your support.

When you can balance the dynamic action in the limbs and torso with the rest and relaxation in the head and neck, you’ll be able to hold the pose for a few minutes without feeling strain. When you come down, separate and bend your knees, sit on your heels, and release your head to the floor in balasana.

Uttanasana (Standing Forward Bend Pose) with Head Support

Separate the feet as wide apart as the narrow side of a yoga mat. Align the outer heels and little toes on the edges of the mat, and place a block at its tallest height between your feet and in line with your big toes. Depending on your proportions and the flexibility of your hamstrings, you may need more or less support. Stack a couple of blocks, if necessary, or put the blocks or a folded blanket on the seat of a chair to rest your head.

Bend forward, straighten your legs, and place the crown of your head on your support. Hold the ankles and spread the elbows apart from each other. Move your shoulder blades away from your neck, but let the back of your head descend toward the floor. Even though your head is resting on your support, keep the majority of your weight in your feet, balancing the weight evenly between the front, back, inside, and outside edges of the feet. Lift your thighs firmly and press the thighbones toward the backs of the legs without disturbing your head. The back of the neck should feel long and the chest broad. Breathe normally and stay in the pose for as long as you like, up to three minutes. Place your hands on your hips, inhale, and come up.

Pashchimottanasana (Posterior Stretch Pose)

Sit on two folded blankets and extend your legs straight in front of you in dandasana (seated staff pose), feet hip-width apart. Place a bolster lengthwise on top of your legs, with a folded blanket on the bolster closer to your feet. Lift the sides of your torso up. If you find that you’re slumping backward, sit on more support. Extend forward and hold the outside edges of your feet with your hands. Lengthen your abdomen over the bolster and rest your forehead on the blanket.

If you can’t reach your feet, hold a belt around the feet; if your head doesn’t reach the blanket, rest it on a chair instead, padded with at least one blanket. Straighten your legs and press the thighbones toward the floor as much as you can without allowing your heels to lift. Relax the forehead and spread your elbows as you release the shoulders apart and away from your neck.

Extend through the backs of the heels and move your back ribs toward your front ribs down onto the bolster. Keep the back of the neck long and soft and relax your facial features. Hold for two minutes and then return to dandasana.