YOGA ASANAS BEFORE SLEEP After 8-10 hours of office work, household duties and studying we come at last to our bed. A relaxation time is our sleep time. May be some of them will have emotional stress, work stress, studies stress or any other type of problems which may interrupt your sleep or you will got sleep. For that and also to improve sleep we have certain asanas to do before going to bed. Let us see what are they.[/vc_column_text][vc_row_inner][vc_column_inner][vc_column_text]
STANDING FORWARD FOLD (UTTANASANA)
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  • Stand tall with your feet straight feet in front of you, heels firmly on the floor, and hands at your hips.
  • Take a deep breath and exhale
  • Slowly bend forward from your hips. Move your torso down so your hands meet your feet; make sure there’s open space between your torso and your knees.
  • Keep your knees straight as possible and bring your palms or finger tips to the floor in front of or on the sides of your feet. If you are unable to touch your feet, cross your forearms and hold opposite elbows with your hands.
  • Count at least 6 breaths. As you inhale, slightly lift your torso, and as you exhale, release your body deeper into forward bend, letting your head and neck hang.
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SUPINE SPINAL TWIST
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  • Lie on your back with your knees bent and feel flat
  • Start rolling your knees towards the right side of your body with your left side and press down your knees with your right hand to deepen the stretch.
  • Hold this position and count six breaths, gently inhaling and exhaling.
  • Repeat sequence on the left side of your body.
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UPSIDE DOWN RELAXATION
  • Sit facing a wall with your butt about 6 inches away from it.
  • Lie back and extend your legs up the wall.
  • If this is too intense a stretch for your hamstrings, side your butt farther away from the wall.
  • If it’s not enough, scoot closer.
  • Let your arms rest by your sides, palms facing up and breathe gently, feeling the stretch in the backs of your legs.
CHILD’S POSE
  • Sit up comfortably on your heels.
  • Roll your torso forward, bringing your forehead to rest on the bed in front of you.
  • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
  • Hold the pose and breathe.
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BUTTERFLY POSE
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  • Sit on the floor, bend both knees and bring your feet together.
  • Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows.
  • Stay here for 10 breaths.
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ROCK-A-BYE-ROLL
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  • Lie on your back, hug knees in to chest.
  • Cross your ankles and wrap both arms around your shins with clasped hands.
  • Inhale and rock your body up to sit; exhale as you roll back.
  • Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.
"SLEEP CALM AND DREAM ON” To get rid of all worries you should have a best sleep. To have that you should try those asanas which will give you a calm mind, boost your nervous system and stimulates your brain for good sleep. Hope you will try and enjoy it.[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

Today I tell you NUTRITIONAL STRATEGIES for HYPOTHYROID which helps to you LOOSING WEIGHT.
  1. IMPROVE INTAKE OF IODINE.in my earlier post I told you that thyroid hormone releasing in the helps of iodine and tyrosine. I am here not talking about iodized salt. ya it helps too but you get iodine in our natural foods that we avoid to eating coz we think we are getting fat. like banana, carrots,strawberries, milk and whole grains.
  2. Take good complete source of protein rich food like paneer, whey protein, milk ,curd, dals, eggs, seafood and chicken .These all protein rich food helps to make tyrosine.
  3. To support your thyroid u need essential amino acids. good quality carbs, iodine, and start taking vitamin B, C and E supplements.
  4. Increase your nutrients and calorie intake not just support your thyroid but also improve your metabolism. but remember increase calories in not term of increase salt and processed food. I am talking about healthy and nutrient rich carbs.
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Namaste Today i am talking about HYPOTHYROID and WEIGHT LOSS MYTH. Many clients come and told me she is gaining weight bcoz of thyroid and i tried many diet n exercise but i cant loose my weight. So don't disheartened.you have still hope to loosing weight. First of all i wanna tell you basics of hypothyroidism. T4 and T3 is a main players of thyroid hormone. Thyroid gland is controlled by pituitary glad.so first pituitary glad get signal from TSH and then pituitary stimulate thyroid to produce T4,T3 . now thyroid need iodine and tyrosine to produce T4 and T3. So tyrosin+ iodine= normal functioning thyroid hormones (helps crucial to optimize metabolism). Means if metabolism works well FAT BURNS well.

Here I listed some super foods which helps them to stressed out and getting high scored smile emoticon
    1. Seeds- Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. "Magnesium has been shown to help alleviate depression, fatigue, and irritability,"
    1. Dark Chocolates- a regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. "Research has shown that it can reduce your stress hormones, including cortisol," Sass says. "Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation.
    1. Omega-3 fatty acid- When you're stressed, it can ratchet up anxiety hormones, such as adrenaline and cortisol. The omega-3 fatty acids have anti-inflammatory properties that may help counteract the negative effects of stress hormones. like Flaxseed, walnuts, tofu, soybean etc.
    1. Yogurt- the bacteria in your gut might be contributing to stress. Research has shown that the brain signals to the gut, which is why stress can inflame gastrointestinal symptoms; communication may flow the other way too, from gut to brain. yogurt reduced brain activity in areas that handle emotion, including stress.
    1. Complex carbs- Carbohydrates can help the brain make serotonin, the same substance regulated by antidepressants. But instead of reaching for that sugary bear claw, go for complex carbs which helps to lower your blood sugar level.
  1. Green leafy vegetables- Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm.
so whenever you feel that your kid is going stressed out give him/her these super food and help them to relaxed .
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The beauty of yoga lies in its ability to clear mind, tone, your body and increase your flexibility. A Calorie is a unit of energy. In everyday language and nutrition, Calorie refers to energy consumption through eating, drinking and energy used through physical activity. HOW YOGA DIFFER FROM EXERCISE?  Exercises are aimed at building your muscles and physical strength and endurance. Yoga asanas is not building off muscles, but harmonizing the body, breath and mind, thereby contributing the overall health of individual. Exercises can buildup toxins in the body, while yoga asanas help in eliminating toxins. Exercises build body muscles but yoga enhance the overall being of the individual such as physical, mental, spiritual. HOW YOGA BURN CALORIES? Calories expenditure in yoga is said to be anywhere from approximately 100-200 calories per hour, depending on the person, and the practice. In Yoga, calorie burn depends on the style of yoga you are doing, level at which the class is being taught, the length of the class and your own level of intensity. It also depends on individual characteristics such as body type; gender, size and age all come into play. CALORIES BURNT IN VINYASA FLOW (POWER YOGA): The intensity of the flow influences the calorie burn. A slow flowing class is technically defined as Vinyasa, a usual Vinyasa class begins slowly with a few seated postures and breathe work and then builds to more intense postures that burn the most calories. Then wind down to longer holds of poses such as pigeon or seated forward fold, finally practice ends with 5 minutes in Savasana to steady the mind and central nervous system. A 130 pound person burns about 515 calories during 60 minute of Vinyasa. Average 550 calories for an hour long Vinyasa class. CALORIES BURNT IN SIVANANDA STYLE: Sivananda style yoga is the gentle for of yoga with certain asanas. It focuses more on breathing and becoming aware of body. This is a low to moderate calorie burn yoga. The important feature is to rely on continual movement. The average calorie burn is 175 calories per hour. It burns about 189 calories per hour for a 150 pound woman. CALORIES BURNT IN ASANA, PRANAYAMA, AND MEDITATION (APM): Asanas are designed to promote, a state of mental and physical well-being. Doing 1 hour of an yoga session can burn around 100 to 450 calories, depending up on the type of yoga, how well it is performed and the person who is performing it. Pranayama is a set of breathing techniques under yoga is the best way to gain the spiritual connection with our body. There are different types of breathing techniques such as Bhastrika pranayama-1k Cal/2 minutes, Kapalbhati kcal/7 minutes, Anulom volom 3kcal/6minutes. Meditation is train your brain to focus in the inner aspect of yourself. During 30 minutes session our brain will ask our muscles to stay perfectly still in a controlled pose and brain control your breathing, pulse, thoughts and muscles take energy. Hence, you burn calories during this process. The calories burnt in a 15 minutes meditation session, by a person who weighs 150 pounds are approximately 18 calories.

PRACTICE YOGA AND MEET YOUR SOUL”

By comparing the other forms of physical activities yoga and its associated techniques gives you the right path of living in an easy, comfortable manner. As per the saying “old is gold”, yoga is founded and developed by our ancestors to enjoy the fragrance of life by seeding them in day to day activities. So “STOP THINKING, START DOING”.[/vc_column_text][/vc_column][/vc_row]

To succeed in our yoga practice, we need to fuel our body with the proper nutrients. Yoga will gives overall body strength, but without protein, your muscles will not develop and you will feel weak throughout your practice and daily life. To move, bend and stretch with ease, we have to be aware of how we fuel our body before class. If we are looking to use yoga as a method to help us to reach our weight loss goals, make sure we are combining the right diet. FOODS BEFORE YOGA PRACTICE
  • Drink at least 8 ounces of water 30 minutes before class. If it is evening class, try to drink half of your body weight in water throughout the day. For example, if you weigh 120lbs, drink 60 ounces of water during the day.
  • Don’t drink a lot of caffeine prior to class. Coffee is dehydrating and if hot yoga is our preference, we need to focus on hydrating our body.
  • Do eat small snack 60-90 minutes before class if you are going for a evening class. If you are going for a morning class, eat half a banana at least 30 minutes prior.
  • Don’t eat a large meal prior to class. If your stomach is full, you will have a hard time engaging your core, poses will be harder to get into, and you risk getting an upset stomach. Make sure your last meal was at least an hour prior to class so your body has had a chance to digest, and choose something easy to digest.
  • Best is to eat a fruit 45 minutes before yoga.
  • Drink water /coconut water or to take lemons & oranges for hydrate your body.
  • Eat plenty of salad half an hour prior to your meals in case you want to reduce your food intake.
  • Ideal fuel is a 200-300 calorie snack, consumed up to a half-hour before class. A bigger meal in the 400/500 calorie should be eaten two or three hours before class.
EXAMPLES:
  • A half class of milk and bread which is light & gives satiety
  • Fruits & juices like lemon, orange to get vitamin C.
  • A handful of nuts like almonds, cashews, pistachio & walnuts can give you a enough energy.
  • Energizing smoothies such as banana milk shake, carrot milk shake can be taken because it is light, hydrating & easily digestible.
  • Whole grain toast can be taken to sustain energy without GI disturbances.
  • Banana and honey is a power bar & good source of digestible carbohydrates which easily convert to workout fuel.
  • Coconut water is the best rich electrolytes aids in hydration better than water.
  • Apples have decent amount of vitamin c and fiber can help you over until after you have finished your class.
  • Half a cup of oatmeal makes a good, light pre- practice snack.
  • Water melon is a water rich fruit that is also low in acid that can help you stay hydrated and energized during warrior poses.
  • Yoghurt is a great snack protein which is protein rich snack that is lactose, a naturally occurring sugar that will give you sustained energy.
FOODS OPTIONS POST YOGA PRACTICE Generally we eat foods according to the time, climate & moods. The main is eating foods according to the time like rich breakfast & light dinner. This is to make a better health. Like that, while doing yoga it is essential to take care of what we eat before and after yoga. It is important to plan the yoga session and food. Here we have some of the suggestions to plan it. EARLY MORNING CLASS (4-8 Am): When doing asana between 4-8am, It’s must do in empty stomach. After the session, it is recommended to hydrate with at least ½ liter water with a fat, protein, and carbohydrate. For example:
  • Soya, Sprouted toast and veggies.
  • Smoothie with fruit, greens.
  • Bananas, almonds and stir fried greens.
  • Oatmeal in almond milk with berries and walnuts.
  • Homemade cooked any style of breakfast- Idliy / Poha/ Upma Etc
LUNCH TIME CLASS ( 9- 11 Am) : Take some light before a class then consume a nice balanced lunch afterwards. The ideas are:
  • Salad with whole meal like chapati + rice + dal + curd.
  • Salad + Chapati + chicken + Curd.
MID- AFTERNOON CLASS ( 4-6 Pm ): It is important to digest your lunch when you take a mid-afternoon class. So take light snack after the class. The tips are:
  • An apple/ any fruit.
  • A mix with nuts & Seeds.
  • Brown Bread with any nut butter or jam.
  • Some sprouted with veggies.
EARLY EVENING CLASS (6- 9 Pm): Anyway you will have a small snack before class. Early evening class mean you are saving dinner until after class. So we have tips to re fuel your body without interrupting your sleep.
  • A soup with veggies, beans or lentils and barley.
  • Salad.
                      “EAT GOOD, DO GOOD, LOOK GOOD” Digestion is an important part of our health and effects how we feel on so many levels, so it’s important to eat to support our digestion; especially we head off to exercise. To make your efforts success, you should flex your way of eating and choosing foods.[/vc_column_text][/vc_column][/vc_row]

Many different styles of yoga are based on the same basic yoga poses, however the experience of one style can be radically different than another.The styles are as below: Hatha Yoga, Vinyasa, Ashtanga Yoga, Power Yoga, Bikram Yoga,  Iyenger Yoga, Shivananda Yoga, Kundalini Yoga, YIN Yoga, Restorative Yoga ETC. Chaitanya Wellness Yoga Academy's Yoga Style Every institution and every teacher have their own style of yoga in which they will be expertise. Our styles are :
  • SIVANANDA
  • VINYASA FLOW (POWER YOGA)
  • ASANA PRANAYAMA MEDITATION
SIVANANDA STYLE: Sivananda yoga is a classical and holistic approach to HATHA YOGA that stretches and tones the whole body. Sivananda yoga classes throughout the world start and end with chanting and meditation, and use the same basic poses or asanas and their variations. A session typically starts with every practitioner resting in Savasana. This is then followed by KAPALABHATI and ANULOMA VILOMA, and then rounds of SURYA NAMASKARA before the standard program of the 12 basic asanas is practiced. A session averages for 90 minutes. The Sivananda practice establishes physiological balance in the body and secures mental poise through its scientifically-designed series of asanas and pranayama. The principles of Sivananda yoga is summarized in the following 5 principles: Proper  breathing: Pranayama Exercise: Asanas Relaxation: Savasana Diet: Vegetarian Positive thinking and meditation: Vedanta and Dhyana. Goal of Sivananda style: “AN OUNCE OF PRACTICE IS WORTH TONS OF THEORY”

-Swami Sivananda

It is intended to tone and strengthen all of the muscle groups of the body. The objective of the class is to instruct students in the correct practice of asanas, enabling the student to deepen his daily practice.The aim is to maintain the vitality of the body, slow the decaying process, and she reduce the chance of diseases by simply and naturally cultivating the body. VINYASA FLOW OR POWER YOGA: VINYASA means “arranging something in a special way”. It is a wonderful and easy way to start yoga because it is very accessible to beginners. It is a active style with lots of movement. There are 3 levels of vinyasa flow depending on the difficulty. It has a short sequence of 4 poses i.e plank pose, chaturanga, upward facing dog, downward facing dog. The benefits of power yoga are:
  • It trains the mind
  • Teaches how to care ourselves
  • Links the breath & movement
  • Improve your health & well-being
ASANA PRANAYAMA MEDITATION (APM): Asana, Pranayama and meditation are three of the eight limbs of yoga. In a sequenced full practice, they simply weave together, nourishing and supporting the subsequent limb without a gap, creating a unique binding of yoga. The benefits are:
  • Improves balance, flexibility, strength
  • Reduce stress and anxiety
  • Improve blood circulation
  • Improves autonomic functions
  • Gives you will power
  • Aids in weight loss
  • Causes positive changes in Cardio-respiratory system
HEALTH BENEFITS OF MEDITATION: With meditation, the physiology undergoes a change and every cell in the ody is filled with more Prana.
  • Lowers high blood pressure, lowers the levels of blood lactate, reducing anxiety attacks
  • Decreases tension-related pain, such as tension headaches, ulcers, insomnia, muscle and joint problems.
  • Increases serotonin production that improves mood and behavior.
  • Improves the immune system.
  • Increases the energy level, as we gain an inner source of energy.
MENTAL BENEFITS OF MEDITATION:
  • Decreases anxiety
  • Emotional stability develops
  • Creativity& happiness increases
  • Institution develops
  • Gain clarity & peace of mind
  • Mind becomes sharper & expand consciousness
Yoga & meditation is like a seed, when you cultivate with love, the more it blossoms. Busy people from all backgrounds are grateful to pause and enjoy a refreshing few minutes of meditation each day. Dive deep into yourself and enrich your life.[/vc_column_text][/vc_column][/vc_row]

  • WHAT IS YOGA?
The word YOGA is from Sanskrit word yuj which means to bind and is also called as “union” or a method of discipline. Union of body and soul is the basic statement of yoga.
  • WHAT IS THE MEANING OF ASANA?
Asana is a steady and comfortable posture of body.
  • HOW IS YOGA HELPFUL IN OUR DAY TO DAY LIFE?
In our day to day life a human being is undergoing through different kinds of stress. He is always in search of sailing the ship on the way of       happiness and peace of mind. But the real happiness lies within him only. The stable mind and well-tuned body can give him a real joy which does not vanish like our materialistic happiness. These things can be achieved through yoga. Yoga can control the working of mind. It also helps in reducing some physical and mental disorders.
  • SHOULD YOGA BE PRACTICED ONLY IN THE MORNING?
Yoga can be practiced in the afternoon also but your stomach should be empty while practicing. Considering our schedules, the time early in the morning is most suitable for study. The evening time about 4 hours after lunch is also suitable for practice, provided no additional food is taken in between.
  • WHICH IS THE BEST TIME TO PERFORM YOGA?
Early in the morning, but if not possible, you can practice yoga in the evening at least four hours after your lunch.
  • HOW OFTEN SHOULD I PRACTICE TO HAVE THE BEST RESULTS?
In first starting month go three times per week. And after a month you can go for 5-6 days a week but make sure you always have at least one day off so your body can re-cooperate.
  • DO I HAVE TO BE FLEXIBLE?
No you don’t have to be flexible to do yoga. It is an urban myth that people who are tight can’t do yoga. Yoga is not stretching its extremely toning, calming, meditative, spiritual, healing and opening. Flexibility is only one aspect of it. Once you practice yoga for a period of time naturally you will gain flexibility with a other benefits.
  • WHAT IS THE AGE LIMIT O START YOGA?
From the age of 5 to 80 is the right age to practice yoga. Any age is suitable to begin yoga. The yogic exercises will be followed depending their age.
  • HOW YOGA IS BETTER THAT EXERCISE?
Yoga has a special feature to control the diseases and cure it. We need many types of equipment for practice exercises. A mat or rug is enough for doing yoga. We can do yoga in any place and without any type of equipment.
  • WHICH DRESS IS COMFORTABLE FOR DOING YOGA?
The tight dresses are not suitable for yoga. Stretchable cotton blend tank tops or tees and capris style yoga pants are comfortable for ladies and shorts for men.
  • CAN YOGA AND PRANAYAMA BE DONE DURING MENSTURATION?
It is advisable to relax and recover during this period with pranayama, meditation and few simple asanas you feel comfortable in doing. Asanas like Shavasana, yoga Nidra, Trikonasana and Tadasana can be quite relaxing especially for beginners. You can do ALOM VILOM & UJJAY PRANAYAMA.
  •  IS THE DISCONTINUED YOGA GIVES ADVERSE EFFECT LIKE WEIGHTN GAINING?
No Not at all. Because yoga not only focus on weight loss, yoga works on all over body ,each mucles,ligaments,bones and nervous system.So no need to worry just tap into YOGA.
  • CAN YOGA BE HELPFUL IN THE WEIGHT REDUCTION?
Yes, yoga practices like yogasana and pranayama can improve the digesting capacity of the body which reduces excessive fat consumption of the body.[/vc_column_text][/vc_column][/vc_row]

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