Categories
Belly Fat Health Tips Yoga

5 Simple Yoga Asanas to Reduce your Belly Fat

Reducing belly fat is a tough task for most of the individuals. Due to lack of exercises, unhealthy diet, eating disorders, sitting disorders and several other factors increase your risk of belly fat. Yoga is the natural and holistic way of exercising which helps you to provide quick relief from stubborn fat accumulations in your belly and also controls your body and mind. Yoga not just treats us physically but also helps to improve your mind, body and even breath. It provides relaxation to your body and improves spiritual balance. Here are few regular asanas for fat reduction which works greatly to control belly fat and to provide toned body

Yoga to Reduce Belly Fat��������������������������

Bhujangasana– it is also called as cobra pose and it works wonderfully. It stretches your abdominal muscles, strengthens back muscles and also tones your abdomen. This asana works well in providing relief from asthma, controlling kidney stones, constipation and menstrual problems. To do this asana individuals should lie down on belly and stretch their legs. Placing the arms under your shoulders, inhale and raise your chest and bend backward as much as you can. Hold on to the pose for 15 to 30 seconds and by exhaling slowly come down to resting position.

Naukasana– it is also called as boat pose, this works excellently on belly fat and gives you flat belly. It not just removes belly fat but also strengthens back, leg muscles and also controls diabetes. For this asana you should lie down on supine position and stretch your legs. By inhaling lift your legs up straight without your knees bending. Now raise your hands straight to reach your toes and also raise your upper body and gaze towards toes. Try and hold on this pose as much as you can, now gently exhale and come back to supine position. You can repeat this pose for at least 5 times and get your desired flat tummy.

Pavanamuktasana– this asana is also called as wind relieving pose, this helps to reduce belly fat if remained in this position for more than one minute. This asana apart from reducing belly fat also massages colon, regulates acid levels, treats constipation, improves metabolism, treats lower back pain and tones abdomen, thigh, hip muscles, improving digestive system, treats arthritis pain and also controls heart problems. To perform this asana lie down facing upwards stretching your arms and legs. Bend your knees and by inhaling slowly bring your knees towards your chest. Increase pressure on your abdomen with thighs and fold your hands around your knees and hold on to your knees. Through exhaling touch your chin to your knees. Hold on to this posture for around 2 minutes and rest. Repeat this asana 3 to 5 times depending on your comfort.

Khumbhakasana– it is also referred as plank and it effectively reduces belly fat, strengthens your arms, shoulders, back, thighs and buttocks. Though this asana looks simple yet it is hard and effective. To start with the asana lie down on your belly, bring your arms under your shoulder and stretch your legs. Inhale slowly and lift your body and head on your toes and palms and also keep your hands straight. Your body should form a straight line. Be in this posture for 15 to 30 minutes and by exhaling slowly get down on to your knees and slowly lie down and rest. Repeat this asana for 5 times and hold onto this posture as long as you can.

Dhanurasana– also called as bow pose and does wonders in toning your abdomen. It perfectly stretches your abdomen, thighs, back, arms and chest. It helps to strengthen your core, stimulates digestive system, eliminates constipation and also tighten your abs. To do this asana lie down on your chest facing downwards and stretch your arms and legs. Inhale and lift your head and bend backwards. Bend your knees upwards and try and reach your hands. Hold your ankle or feet and stay in that position for 15 to 30 seconds by breathing normally. By exhaling slowly come back to the lying position and rest. Repeat this asana for 4 to 5 times and gradually increase the numbers. This asana assist you by improving appetite, relieves from back pain and so on.

How to do Yoga asanas for perfect body

Toned and perfect body is a dream of every one and you can get this through yoga. Yoga asanas helps to tone your body by involving each and every part of your body. Yoga improves your skeletal system, muscular system, digestive system, nervous system and others. People of all age groups can do yoga. Before starting any yoga asanas take experts advice to avoid any difficulties. Always perform asanas on empty or light stomach. Balance your posture being relaxed and practice different yoga asanas regularly to get desired body.

Surya Namaskar is a superior yoga asana which helps to strengthen your entire body. It tones your body and provides several other benefits like improving concentration, prevent memory problems and improves brain functioning as well.

Tips for Regular asanas

Here are few tips one should always keep in mind before performing any asana. These tips help to eliminate complications and to get desired results.

  • Always practice warm up exercises before starting yoga asanas.
  • Set a convenient time and place
  • Dress comfortably, do not wear too tight or loose fitting clothes
  • Always start slowly and increase the time and intensity of asanas gradually.
  • Do not push yourself too much or you may end getting hurt
  • Relax after every asana and be in your comfort zone
  • If you have any health issues like back pain and heart problems, consult yoga experts to
  • know which asanas suits you better and practice only those

Reduce fat with Proper Yoga

Regular practice of yoga helps to control total body fat. There are many asanas and poses in yoga which helps to burn fat and strengthen your muscle. You can practice several asanas like padahastasana, ashtanga, jivamukti or vinyasa and others which work very well in controlling fat. Different yoga poses increases pressure on different parts of your body and reduces fat and tones that area. Practicing yoga regularly not just controls body fat but also lowers your risk of several health problems.

Categories
Back Pain Treatments

Truth about Lower-Back pain

Things you need to know about Lower Back Pain(Lumbar Spine Pain)

Explain about Lower Back pain?

Lower back pain is generally known as Lumbago. It is usually the pain in lower back or anywhere along the spine, from the top neck to down to the hips. It is generally caused by factors such as injury, back strain, arthritis, muscle strain, slipped disc, sciatica and Rheumatoid Arthritis. The most common cause of lower back pain is muscle strain or ligament strain. Lower back pain is most common problem experienced by most people now a day because of the working positions and stress. Both men and women are equally affected by this lower back pain. Pain can begin suddenly or by an accident or by lifting something heavy or it can be due to age. Low back pain can be acute, sub acute or chronic depending on the duration of pain.

Symptoms of Lower Back pain :

Low back pain symptoms range from sharp and stabbing to a dull ache. Pain in the lower back starts with a sudden movement or by lifting a heavy object. Pain radiating down the legs known as sciatica may be present. Lower back pain affects the spine’s flexibility, stability and strength which causes pain and discomfort. The severity of the pain ranges from mild discomfort to severe, disabling pain, depending on the extent of strain. Symptoms of lower back pain may also include leg numbness, leg weakness and groin numbness. Additional symptoms of a serious condition include fainting, excessive sweating, high fever, abdominal pain, and chest pain.

Consequences on health due to Lower Back pain :

Lower back pain not only affects you physically but also affects your feelings and thoughts. It affects your mood, daily duties, your appetite and your sleep. People get depressed, stressed, anxious, and irritable by thinking that they won’t be able to work or go to their daily activities as before.

Symptoms of Lower Back pain :

Low back pain symptoms range from sharp and stabbing to a dull ache. Pain in the lower back starts with a sudden movement or by lifting a heavy object. Pain radiating down the legs known as sciatica may be present. Lower back pain affects the spine’s flexibility, stability and strength which causes pain and discomfort. The severity of the pain ranges from mild discomfort to severe, disabling pain, depending on the extent of strain. Symptoms of lower back pain may also include leg numbness, leg weakness and groin numbness. Additional symptoms of a serious condition include fainting, excessive sweating, high fever, abdominal pain, and chest pain.

Consequences on health due to Lower Back pain :

Lower back pain not only affects you physically but also affects your feelings and thoughts. It affects your mood, daily duties, your appetite and your sleep. People get depressed, stressed, anxious, and irritable by thinking that they won’t be able to work or go to their daily activities as before.

Differences between Lower Back pain and Back pain?

Back pain is associated with the bones, muscle and ligaments in our back. Generally, back pain might be the result of poor posture or lifting heavy weights, emotional feelings and stress, but often occurs for no apparent reason. People with normal back pain gets better within few weeks.
Lower back pain is commonly caused by acute trauma, herniated disc, osteoarthritis, ligament strain, sciatica and Spondylolisthesis. Risk factors of lower back pain may be age, fitness level, pregnancy, overweight and genetics.
Early and accurate treatment helps to overcome the pain, by medical history and physical test experts identify the conditions that are causing pain and medication will be given based on the condition. Medication used to treat low back pain includes non-steroidal and anti-inflammatory drugs. Surgery may be useful to those with a herniated disc. Yoga, physical exercises and stretching exercises help to get relief in some cases.

Homeopathy Treatment for Back pain :

Homeopathy offers a holistic treatment; it provides relief and also restricts further degeneration. Homeopathy reduces low back pain. With a host of potent medicines to treat back problems, homeopathy has the advantage of having no side effects that are generally seen in steroids, painkillers, and other medications.
Homeopathy has successfully treated a lot of cases with chronic back problems that have severe pain, spinal irritation, sensitive nerves, and back pains that originate from pelvic problems, uterine and rheumatic disorders.

Categories
Back Pain Health Tips

Recovery Tips for Back Pain

Back pain is a common health issue faced by people. Back pain is pain felt in the back, sometimes it may be acute, sub-acute, or chronic depending on the duration. Most common areas of back pain are neck pain (cervical), middle back pain (thoracic), lower back pain (lumbar) or coccydynia (tailbone or sacral pain) with the lumbar vertebrae. Back pain is a problem faced by eight out of ten working people. Experts say that back pain is associated with the way our bones, muscles and ligaments in our backs work and connect together.
Pain in the lower back (lumbago) is particularly common, although it can be felt anywhere along the spine. In most cases the pain isn’t caused by anything serious and will usually get better over time. Poor posture or sitting for long period and stress are major risk factors of back pain.

Common causes of Back pain are :

  • A slipped /herniated disc
  • Sciatica
  • Accidents & injuries
  • Ankylosing spondylitis
  • Spondylolisthesis
  • Spine related problems
  • Bulging discs
  • Degenerative disc diseases
  • Muscle/ligament strain
  • Excessive workouts
  • Poor posture
  • Skeletal irregularities.

Stress and emotional issues play an important role in physical pain like headache & back pain. Applying bams for back pain may give instant relief but it has severe side effects. Frequent usage of commonly prescribed pain killers may give some side effects like heart attack, digestive problems, and can cause harm to kidneys.

People, who are suffering from back pain can go for safe and effective methods :

  • Yoga
  • Exercises
  • Chiropractic care
  • Massage
  • Eat right
  • Sleep sideways
  • Stretching
  • Acupuncture

Undergoing physical therapy or Homeopathy therapy are also useful in avoiding back pain. Chronic Backache usually occurs due to degeneration in the bones of the spine. Acute Backaches occur due to lot of strain on back and excessive stress – This stress leads to straining of back muscles and ligaments. Simple examples of sudden backache are lifting of heavy weights, prolonged sitting etc.

Cancer of spine, infection in spine, sleep disorders, bad mattress, body weight etc, are some other causes of back pain. Some back issues can cause pain in other body parts also. Tests like X-ray, MRI, Bone scan, CT-scan are very useful in finding the main cause of back pain and in proper treatment.