Category "Health"

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]