Asanas and breathing exercises to enhance mood, boost energy levels

Living with stress has become a commonplace experience, but rather than accepting it as a constant, it’s crucial to discover effective tools for its mitigation. Yoga stands out as a powerful means to address the physical, emotional, and mental toll of stress, offering a transformative perspective on life.

Certified yoga educator and Moon Village Cafe founder, Samiksha Shetty, emphasizes the potency of yoga postures (asanas), breathwork (Pranayama), and meditation in fostering inner calm and relaxation. If you’re seeking ways to de-stress, these practices are indispensable.

In yoga, the combination of movement and breath serves to release pent-up energy along the spine and throughout the body. This mind-body connection facilitates cellular-level changes, allowing the nervous system to rewire and retrain responses to psychological or emotional triggers that activate the fight-or-flight response.

Shetty recommends specific asanas and breath exercises to elevate mood and provide an instant boost in energy:

1. **Downward-facing dog (Adho Mukha Svanasana):**
This posture unwinds the entire body, strengthening the arms and shoulders, lengthening the spine, calves, and hamstrings. It promotes increased blood flow to the brain for heightened energy.

2. **Ushtrasana (Camel Pose):**
Targeting the spine, which houses stress and repressed emotions, this backbend opens the chest, leaving you feeling more invigorated. Hold the pose for 30 seconds.

3. **Baddha Konasana (Butterfly Pose):**
This pose relieves stiffness in the ankles, knees, and hips, enhancing hip mobility and facilitating emotional release. Various variations provide flexibility in the practice.

4. **Happy Child’s Pose:**
Lengthening and stretching the spine and hips simultaneously, this pose not only relieves fatigue but also shifts the mind to a playful mode. Stay in the pose for 9-12 breaths.

5. **Savasana (Corpse Pose):**
An essential yoga pose, Savasana balances the nervous system and removes emotional blockages. Lie down, relax, and observe the changes in your body and mind.

Shetty also underscores the significance of breathwork:

– **Natural Breath:**
Observe thoughts as they arise and dissipate while breathing naturally. Detach from thoughts and focus on the quality of your breath.

– **Belly Breathing/Abdominal Breathing:**
In a meditative posture, focus on your navel. Inhale, feeling the diaphragm move downwards, and exhale, contracting the abdomen. This technique can be practiced sitting or lying down.

Additionally, she recommends body scan meditation as a method to release physical tension. Begin in savasana, scan your body mentally, and bring awareness to different parts, starting from the feet and moving towards the head.

Preity Zinta nails squats at the gym, serves major fitness goals

Preity Zinta effortlessly challenges the notion that age defines one’s capabilities. As a dedicated fitness enthusiast, she consistently shares insights into her workout routines with fans. Recently, she treated her Instagram followers to a glimpse of her gym session through a video.

In the video, the renowned actor from “Koi Mil Gaya” showcased her commitment to fitness by engaging in squats, a beneficial exercise for the lower body. Demonstrating a variation, she bent her knee and pushed her hips back using a cable pulley. Throughout the session, Preity exuded focus and determination, emphasizing the gym as her preferred sanctuary.

Captioning the video with, “My favorite place is where I can focus on myself,” Preity Zinta not only showcased her physical prowess but also conveyed the importance of self-care. The actor sported a comfortable sleeveless black tank top paired with matching yoga pants, embodying both style and functionality in her workout attire.

According to Healthline, incorporating squats into one’s fitness routine offers various advantages, including enhanced exercise performance, reduced risk of injury, and improved overall mobility. Beyond targeting the lower body, squats effectively engage core muscles, contributing to a comprehensive workout.

For those embarking on their fitness journey, Preity Zinta’s form serves as a guide. Stressing key points, she advocates maintaining a proud chest posture, ensuring that knees align over the toes without extending beyond them. As a fitness role model, Preity Zinta inspires followers to embrace a holistic approach to well-being through regular exercise and mindful practices.

Preity Zinta’s workout routine involves running in place; here are its benefits

Preity Zinta approaches her workout regimen with utmost dedication, evident in the numerous fitness-related posts on her social media. Recently, the 47-year-old actor shared a gym video on Instagram, showcasing her commitment to a healthy lifestyle.

In the video, Zinta engaged in a running session within the confines of the gym, choosing to run in place rather than moving forward. Captioning the video with, “Running towards a healthier me,” she displayed her determination while donning a tank top and gym pants.

The essence of Zinta’s workout involved shifting her weight from one leg to another, arms moving in a coordinated manner, simulating the act of running despite remaining stationary. Referred to as “running in place,” this cardio exercise serves as an effective warm-up before a full-fledged workout, with a specific focus on knees, butt, and thighs.

According to Healthline, this aerobic exercise offers numerous benefits, making it an ideal choice, especially when space is limited. Running in place contributes to muscle strength, stability, and flexibility, facilitating the development of a robust core and lower body. Particularly beneficial for individuals who enjoy running but find themselves in confined spaces, this exercise aids in alleviating knee pain and building knee strength. Additionally, it serves as a calorie-burning activity, supporting weight loss goals for those who engage in it regularly.

Five golden rules to reduce belly fat

When aiming for weight loss, individuals often concentrate on reducing belly fat, a common fitness goal. However, the path to achieving a flat stomach can be unclear for many.

Dietitian Natasha Mohan emphasizes that maintaining a flat belly is intertwined with overall health. A larger waistline not only hinders aesthetic goals but also elevates the risk of diabetes, heart diseases, and even cancer. While spot reduction of belly fat through dieting alone is challenging, Mohan suggests that losing weight holistically contributes to reducing dangerous layers of abdominal fat.

Key Dietary Guidelines:

1. **Limit Sugar and Sugary Drinks:**
Added sugars contribute to weight gain and negatively impact metabolic health. Cutting down on sugar and eliminating sugary drinks can aid in weight loss. However, the exception is whole fruits, which offer fiber and health benefits.

2. **Reduce Carbohydrate Intake:**
Lowering carbohydrate consumption is a reliable strategy for fat loss. Studies indicate that reducing carbs can suppress appetite, facilitating weight loss and reducing the risk of type II diabetes. Avoiding refined carbs like sugar, candy, and white bread is advisable.

3. **Incorporate Fiber-Rich Foods:**
A diet rich in fiber, indigestible plant matter, supports weight loss. Plant-based foods, including vegetables and fruits, as well as whole oats and legumes, are excellent sources of fiber.

Effective Weight Loss Practices:

1. **Engage in Regular Exercise:**
Exercise is a paramount factor in weight and belly fat reduction, promoting overall health. Aerobic exercises such as walking, running, and swimming are particularly effective in decreasing belly fat.

2. **Monitor Food Intake:**
Even with a high-protein, low-carb diet, accurately tracking food intake is crucial. Without monitoring, it’s easy to underestimate or overestimate calorie consumption. Tracking helps in achieving specific dietary goals, such as increasing protein intake or reducing carbs, for effective weight loss.

In summary, achieving a flat belly involves a holistic approach that combines dietary adjustments, regular exercise, and mindful tracking of food intake. Prioritizing overall health not only contributes to aesthetic goals but also reduces the risk of various health issues associated with excess abdominal fat.