by Tirtha Acharya | Jun 25, 2021 | Health
Stress and Infertility: Where’s the Connection?
Do stress and infertility go hand in hand? Absolutely, and in more ways than one. Couples who are struggling to conceive are dealing with a roller coaster of highs and lows that lead to stress, anxiety, and even depression.
But it doesn’t end there. While the connection between stress and infertility has been widely debated, it’s clear that many stress-related factors can make it more difficult to conceive and carry a baby to term.
There are many reasons a couple may have trouble conceiving, and many of them are out of your control. But finding healthy ways to manage stress is a proactive step you can take that could make a huge difference in your fertility journey.
Let’s dive into the connection between stress and infertility and what you can do to combat stress and turn the tables in your favor.
Stress and Infertility: What the Science Says
Science has linked stress and infertility in a number of ways. For example, one study showed that women with elevated levels of an enzyme that marks stress, called alpha-amylase, can take as much as 29% longer to conceive than those with normal stress levels.
The human body is smarter than we give it credit for, and it knows that times of elevated stress aren’t the right time to have a baby. There’s also some evidence that elevated stress levels can throw your hormones out of balance, which may further contribute to fertility issues.
Lifestyle, Stress, and Infertility: They’re All Connected
Chronic stress also contributes to unhealthy lifestyle choices that can play a major role in infertility. Here’s how lifestyle, stress, and infertility go hand in hand:
If you lead a busy lifestyle with lots of late nights and early mornings, chronic lack of sleep can play a major role in stress and infertility. Lack of sleep can increase stress levels and throw your hormones out of balance, which can make it much harder to become pregnant.
Research also shows that people who don’t get enough sleep are more likely to be overweight, which can lead to fertility issues and increase your risk of miscarriage. There’s also some evidence that working the night shift can lead to irregular menstruation, miscarriage, and other fertility issues.
So, what can you do to improve your sleep habits? Start by creating a bedtime routine to help your body recognize that it’s time for sleep. Get up and go to bed at the same time every day and turn off electronics at least an hour before bedtime.
If stress and an overactive mind are preventing you from falling asleep, try some yoga, meditation, breathing exercises, or journaling before bedtime. These practices can help you quiet your mind and relax so you’ll fall asleep more easily and sleep more deeply.
An unhealthy diet plays a major role in stress and infertility. You’re more likely to eat poorly when you’re stressed, and poor nutrition can take a toll on your overall health, including your reproductive health.
Not only that, but an unhealthy diet leads to weight gain, and excess weight is a key player in fertility issues. In fact, it’s not just female fertility that’s affected by excess weight. Men who are severely overweight often have lower sperm counts.
On the flip side, being stressed and not eating enough can also lead to fertility issues. Being underweight can cause irregular menstruation or even a complete lack of menstruation. And when you’re not menstruating, you’re not ovulating, which means you can’t get pregnant.
The best diet for fertility and reaching a healthy weight is a whole food diet that includes a balance of protein, whole grains, fruits, vegetables, and healthy fats. Avoid extreme diets or diets that require you to eliminate certain food groups and aim to eat a wide variety of nutritious foods every day.
Exercise isn’t just good for your health; it also affects stress and infertility in a number of ways. First, exercise can lower your stress levels significantly. And it doesn’t have to be high-intensity exercise either. Yoga, walking, swimming, and any other physical activity you enjoy are just as beneficial for reducing stress as going to the gym.
Exercise also helps you maintain a healthy weight and improves circulation, which are both vital for fertility. However, you can have too much of a good thing! Overdoing it with exercise can create fertility issues. Too much high-intensity exercise can lead to menstrual issues and make it more difficult for you to become pregnant.
Shoot for four or five, thirty-minute low to moderate intensity workouts each week.
We’re all guilty of relying on caffeine for energy to get through the day, but overusing caffeine contributes to elevated stress and infertility issues. Too much caffeine can leave you feeling jittery and anxious, and it can make falling asleep and sleeping through the night much more difficult.
Studies also show that drinking too much caffeine can reduce your chances of conceiving by up to 26%. Elevated caffeine intake has also been linked to a higher risk of miscarriage. Having a cup or two of coffee every day is fine, but you’ll want to switch to caffeine-free beverages after that.
Keep in mind that caffeine can lead to dehydration, which causes fatigue and an inability to focus. Drinking more water throughout the day can help you overcome the need for a caffeine pick-me-up, and it’s much better for your health, too.
If you were planning to quit smoking after you become pregnant, you may want to rethink that strategy. Smoking is often linked to stress and infertility, and it can have a number of negative impacts on your health.
Many people use smoking as a way to deal with stress, but it can cause fertility issues for both men and women. For women, smoking increases the risk of miscarriage, blocked fallopian tubes, and may cause damage to the eggs. It also increases the risk of cervical cancer.
For men, smoking can affect sperm count and sperm health. It may also lower the success rate of IVF for the couple. Keep in mind that secondhand smoke is likely just as unhealthy as smoking yourself.
It’s not uncommon for people to turn to alcohol as a way to cope with stress. You probably already know that drinking is a big no-no when you’re pregnant, but it turns out that consuming four or more drinks each week can increase your risk of early miscarriage.
Since you probably won’t know you are pregnant until after the first several weeks, it’s best to limit your alcohol intake when you’re trying to conceive. It’s also important to know that habitual alcohol use can lower sperm count and reduce the rate of IVF success.
How are stress and infertility affected by your sex life? Obviously, a low sex drive can be a major issue for couples who are trying to conceive naturally. And making unhealthy lifestyle choices due to chronic stress can have a major impact on your desire to have sex.
Not only that, but today’s busy lifestyle makes finding the time and energy for sex a challenge for many couples. And trying to get pregnant can lower your libido, too. For some, planned sex feels forced and makes them feel pressured… leading to more stress.
Instead of planning sex, just let it happen naturally. And if your busy lifestyle is making it hard to find the time and energy to have sex, make it a priority. If you’re too tired at night, move sex to the mornings. Or have a date night at home instead of going out.
Coping with Stress and Infertility
Here are some healthy ways to cope with stress and infertility:
- Join a Fertility Support Group: Joining a women’s fertility support group is a fantastic way to get support from other women who are dealing with similar issues. The groups are usually led by a fertility coach who can offer education and guidance about reproductive health, nutrition, supplements, and other techniques to support you along your fertility journey.
- Practice Yoga Regularly: Incorporating yoga into your daily routine is a fantastic way to combat stress and infertility. It can also revive your libido and support your overall health and reproductive cycles.
- Prioritize Self-Care: It’s easy to put self-care on the back burner when life gets busy but taking care of yourself is super important for coping with stress and supporting your reproductive health. That means leading a healthy lifestyle as outlined in this article. But it also means taking time to do the things that matter to you, whether that’s reading a good book, taking a bubble bath, indulging in some retail therapy, or having lunch with your girlfriends.
- Ayurvedic Treatment: Another way to cope with is Ayurvedic treatment for infertility.
The Takeaway Message
Even if stress isn’t the direct cause of your fertility issue, it can lead to certain lifestyle choices that can make it more difficult for you to conceive. Not only that, but infertility itself is a major cause of stress. Learning to cope with stress can have a positive impact on your overall health and your fertility.
You can see the stress healing and body cleansing technique to reduce stress and increase the fertility rate. Next way of stress management through yoga and meditation techniques.
by Tirtha Acharya | Apr 20, 2021 | Health
Do You Wonder some Supplements for Yoga Practitioners?
Yoga is a wonderful way to boost your overall health and wellness. But it can also be very challenging, both mentally and physically. There will be days when you lay on your matt and can’t seem to focus… or your muscles are tight and aching. This article will give you some ideas on need of Supplements for Yoga Practitioners and what might be the best choice for you as being a yoga practitioner.
Even the most advanced practitioners struggle with their performance from time to time. So, what can you do to calm those nagging thoughts, reduce that physical discomfort, and improve the quality of your yoga practice?
Supplements for yoga practitioners are a great place to start. They just might be the answer you’re looking for, not just on your off days, but in your daily routine as well. Here’s a look at the best yoga supplements and what they can do to help you get the most out of your practice.
How Supplements Can Help You Get the Most Out of Your Yoga Practice
Of course, you’ll want to do your best to maintain a healthy diet, but natural, supplements and vitamins from organic ingredients can also be beneficial in a number of ways. Here are the top reasons you might want to consider adding supplements to your daily routine and gives clear views of Supplements for Yoga Practitioner:
Prevent nutrient deficiencies
Being deficient in certain nutrients can have a major impact on your performance in your daily life, as well as during yoga practice. Deficiencies can lead to chronic issues like headaches, fatigue, mood swings, and brain fog, not to mention leave you more prone to illness and disease.
Our modern fast-food diet, on-the-go lifestyle, and irresponsible agricultural practices make it much more difficult to get all of your nutrients from food alone than it ever has been before. A high-quality daily vitamin and mineral supplement is a smart wellness strategy for preventing nutrient deficiencies and improving overall health.
Boost energy and speed recovery
Optimizing your nutrition is a great way to boost your energy levels, which will help you stay motivated in your yoga practice. Many nutrients are also essential for reducing inflammation and speeding healing to help your body recover more quickly after a challenging routine. So Supplements for Yoga Practitioner helps to boost the energy and for the speedy recovery of diseases.
Improve your sleep
The right supplements can help soothe your mind and body naturally by stimulating the release of important neurotransmitters that help you fall asleep and stay asleep. The importance of proper sleep can’t be overstated in your yoga practice and in all other areas of your daily life.
Boost your moods
Elevated cortisol levels keep your body and mind in a state of stress that makes it difficult to focus. The right yoga supplement can help lower cortisol levels and improve your mood, making it easier for you to focus and stay positive during practice.
The Best Supplements for Yoga Practitioners
1. Multivitamin
Incorporating a daily multivitamin into your healthy lifestyle can be extremely beneficial for novice and experienced yogis alike. A good multivitamin will provide valuable antioxidants like vitamins A, C, and E. The nutritional powerhouses fight free radicals, which cause premature aging and damage over time.
A complete multivitamin also provides a full range of other vitamins and minerals that are essential for physical health and mental wellbeing. These include vitamin A to boost the immune system, magnesium for proper sleep and better moods, and zinc to help regulate hormones.
Maintaining proper nutrition is the key to keeping your energy levels up, too.
2. Protein
The easiest way to ensure that you’re getting enough protein every day is to add a scoop of whey or soy protein powder to your favorite smoothie. Or, if you’re vegan and can’t have soy, pea protein is a great alternative.
Protein is essential for yogis because it helps your muscles recover after vigorous training. When you do an intense routine, you can cause microtears in the muscle fibers, which is why you often feel a bit sore after a tough workout.
Boosting your protein intake speeds up the healing process and helps build new muscle over time, which means next time you won’t be quite as sore.
3. Turmeric is the next great Supplements for Yoga Practitioner
Turmeric has become incredibly popular recently, and with good reason. Long before its worldwide fame, turmeric was used in many Asian cultures as a remedy for sprains, strains, asthma, digestive problems, and other inflammatory issues.
The active compound in turmeric, called curcumin, has anti-inflammatory properties, so it’s very useful for yogis who are dealing with muscle or joint pain. As an added bonus, curcumin is also a potent antioxidant with antiviral, antibacterial, and anticarcinogenic properties.
4. Green Tea
Green tea provides many of the same benefits we see from yoga, such as calming the minding and body, regulating mood, and boosting energy. Using them together only enhances those effects.
Green tea has antioxidant and anti-inflammatory properties, which means it can help repair muscle damage after rigorous yoga practice. Green tea also contains L-theanine, which promotes focus and calm to help you get the most out of your yoga class.
The Bottom Line on Supplements for Yoga Practitioner
Many practitioners don’t give it a lot of thought, but a proper diet is an essential part of yoga practice. While poor nutrition can lead to chronic illness, proper nutrition promotes health and significantly lowers that risk.
When it comes to your yoga practice, even the most experienced practitioner will lack energy and motivation if their nutrient levels are low.
Yoga is all about improving awareness and strengthening the connection between the mind and body. Keep this in mind and learn to listen to what your body is telling you.
If a certain food or supplement leaves you feeling distracted or sluggish, upsets your stomach, or keeps you from getting a good night’s sleep, then it isn’t right for you.
Of course, we should all strive to eat a healthy diet, get plenty of sunshine and fresh air, and practice yoga regularly. But with today’s exposure to pollution, stress, and nutrient-deprived food, most yogis can benefit from incorporating natural, organic supplements into their daily routine.
Nicole McCray
by Tirtha Acharya | Feb 13, 2021 | Health
Yoga For Menstruation
Menstruation is a normal function of the human body and often, the most stigmatized. Along with bleeding and uneasiness, menstrual cramps are a common problem for any woman. Some take medicine to fight it whereas some are out of options. Fret not, as in this blog, we shall shed some insight on the topic of yoga for menstruation. Here, we shall discuss some key poses that you can do to combat the problems in menstruation.
Before we dive into the topic, you might have heard various rumors concerning menstruation. The authenticity of these rumors isn’t proved but still, people aren’t able to turn a blind eye towards it. We believe in the idea that even in menstruation, you can do yoga and breathing exercises. These exercises not only alleviate the pain but make the body sturdy too.
Let’s take a look at some of the key poses in our yoga for menstruation blog:
Yoga poses
- Butterfly pose (Baddha konasna)
This exercise is preferred by many people in terms of treating menstrual problems. This exercise accentuates blood circulation and stimulates the urinary system. In addition, it helps to dissolve stress levels. Women prefer this yoga asana during times of delivery.
- Garland pose (Malasana)
The garland pose involves stretching while sitting in a squatting position. This exercise is not only beneficial for menstruation but is also helpful for people who sit a lot. Try this exercise to activate the reproductive system, digestive system, and to sculpt your midsection. Yoga for menstruation is a great way to walk on the road to normality.
- Cobra pose (Bhujangasana)
This is a helpful yoga exercise that you can use to stimulate your reproductive organs. Likewise, this exercise is helpful for those that have back problems. Practice this exercise and feel your back stretching and enhanced blood circulation.
- Camel pose (Ustrasana)
If you have felt the urge to stretch your back, then the camel pose will definitely do the trick. Along with a strong back, shoulder, and flexible body, you’ll get the benefit of an enhanced reproductive system. This pose in our yoga for menstruation blog is one of the most popular poses out there.
- Bow pose (Dhanurasana)
Dhanurasana is one of the complex yoga poses that you can do to alleviate menstrual cramps. As the name suggests, in this pose, you bend your body bearing a close resemblance to a bow and hold it for a while. This pose helps to reduce belly fat and makes your spinal cord strong.
- Dolphin pose (Ardha Pincha Mayurasana)
The dolphin pose is a bit difficult to do but once you get the basics right, there is no stopping. This pose is an amalgamation of endurance and flexibility. It stretches the upper back, legs, and stabilizes the shoulders. Furthermore, this pose has the benefit of reducing menstrual cramps. So, you can try this yoga for menstruation pose to reap the rewards.
- Child’s pose (Balasana)
The child’s pose or balasana is one of the simple yoga poses out there. It works on a variety of levels too. In the same manner, this pose is helpful in combating ailment caused by menstruation. While doing this pose, make sure that you stretch as much as you can and continue breathing slowly.
- Pigeon pose (Kapotasana)
The pigeon pose is a great hip-opening exercise and among the best poses in our yoga for menstruation blog. This exercise will open the hips and helps in alleviating menstrual stress. Like any other exercise, make sure that you breathe in slowly and carefully to gain maximum benefit.
- Cat-cow pose (Chakravakasana)
You might have read about the cat and cow pose in other yoga blogs too. In our experience, most people stumble upon it when they try to find remedies for back pain. While the cat and cow pose is great for back pain, it is equally beneficial for menstrual ailments too. It is relatively easy and does not require much effort as other yoga poses.
- Corpse pose (Shavasana)
The corpse pose or savasana is the ending pose for numerous yoga exercises. There is very little to do in this pose except lying flat with your eyes closed and breathing slowly. Finish this exercise in a calm manner and reap the benefits of yoga.
Breathing exercises
Along with yoga exercises, you can partake in breathing exercises to keep the menstrual cramps at a minimum. Through this yoga for menstruation blog, we shall shed some light on the breathing exercise that you can do. They are listed below:
Conclusion
Practicing yoga is a great way to reduce menstrual cramps. However, you need to make sure that you don’t suffer from any difficulties and ailments while doing it. If you experience any difficulty, make sure to visit your doctor right away.
by Tirtha Acharya | Feb 8, 2021 | Health
Yoga for depression
Depression is the continuous feeling of sadness, loss of interest in daily activities, fear for extended period. Depression can last from days to months to years. Depression can be simply said as continuous swings in mood in a negative and harmful way. Due to social media, busy life schedule, modern living, increased people are getting into depression year by year. This article deals with how helpful is the yoga for depression and gives the techniques like asana, pranayama & meditational technique to cure depression.
Potential causes of depression
- Childhood trauma
- Abuse history
- Job failure
- Love failure
- Drugs use
- Medical condition
- Brain structure
One way or other these are the major causes of depression in most of the peoples. While, these factors may not be the only reason by which a person may venture into depression. Every mind is unique and have own reason for its problems.
A person in depression may have many symptoms. Some of which may include
- Frequently sad and tired appearance
- Lost interest in daily activities
- Anxiety is not a symptom of depression but high chance that both may occur at the same time
- Untamed mood swings and uncontrollable emotion
- Easily irritated
- Desire to isolate oneself and avoid gathering
- The desire to harm oneself or other may also cause by severe depression
Anyone can venture into depression. However, one can also come out of depression. Various kinds of helps and methods are available to counter depression. Yoga for depression is one of the key elements in battling depression.
Some of the yoga asana to counter depression are as follows
- Bal asana
It is the child yoga pose. To do this pose all you need is a mattress and little bit of space. Just sit by your knee, then bend down your head to touch the ground keeping the knee in that position. Then extend your hand to touch the ground above your head. This technique is amazingly easy to perform and is said to get relive from stress, anxiety, and depression.
- Sav asana
In simple terms it is called as corpse pose. In this technique all you need to do is lie down on your back in the mattress. Take a deep breath and lie down in your back like a corpse. The goal is to lie down and relax as much as you could. This asana helps you to relax and get rid of stress by supporting air element in your system.
- Hal asana
It is also called the plow pose. To perform this pose you need to first lie down on the mattress. Then slowly lift your feet and torso region to touch the ground above your feet by bending the mid and end section of your body. The asana is said to calm your nervous system which in term reduce stress and anxiety.
- Setu bandh asana
It is the bridge pose. To perform this pose at first lie down and take a deep breath. Then bend the leg region to standing position lifting the mid body region. This asana not only help to get rid of depression and anxiety but also strengthens back muscles. It is one of the popular yoga for depression removal.
- Urdhva mukha svanasana
Urdhya mukha svanasana or upward-facing dog pose is one of the key yoga for depression removal. To do this pose lie down in your back and take a deep breath. Then try to lift your body by pushing the ground with your hands and looking in the sky. It is used to get rid mild fatigue and depression.
- Adho mukha svanasana
It is also called as downward facing dog. To perform this technique, lie down on your stomach, then push the ground with your hands. Then the mid-section body must be raised to its peak. It is used to strengthen abdominal muscles and back along with helping with depression, anxiety, and stress.
- Uttan asana
Also, sometimes called as standing forward fold pose is one best yoga for depression relief. As the name suggests stand straight and lean forward grabbing the ankle of the legs backward by the hands of same side. It is said to relive stress, back pain, and improve circulation.
- Ardha Chandra asana
Commonly it is also known as half-moon pose. In half moon one must lie as side part of the body is the base. Then raise your body lying in the side part with one hand and leg of the downward part. Then the final part is to stretch the upward hand and leg. Ths half-moon pose builds confidence and courageous attitude in the person.
- Paschimotan asana
Also, sometime referred as seated forward bend position is one of the key yoga for depression relief. To perform this yoga, one must lie on his back and push the ground with elbow and knee lifting the body upwards. It also helps by stress relief.
- Viparita karani asana
It is also known as legs up the wall pose. In this one must lie down on the back and slowly lift the legs acting bottom as the support. It aids to get calm after a stressful day.
5 breathing techniques of yoga for depression are:
- Anuloma Villoma
In this technique one must insert air from one nostril blocking other with the thumb and letting go of the second covering the first with the thumb. It has been found to boost confidence in the person. It is one of the best breathing yoga for depression.
- Kapalbhati
In kapalbhati breathing technique, one must sit down comfortably. Then inhale air through nostrils slowly followed by fast exhale then repetition. It has been found to balance air in the body.
- Sitali
To do this technique one has to inhale air through mouth keeping tongue in a rolled position and exhaling the air out repeatedly. It gets rid of irritation and keeps body calm.
- Ujjayi
For this technique one inhales through both nostrils, holds the breath for some time and releasing slowly. It is said to supply calmness to the mind.
- Bhramari
In this method one inhales deeply through nose and exhale slowly making the sound of humming like a bee. It is said that the humming sound supply calmness to the mind. It is also one of the best yoga for depression.
5 meditation technique yoga for depression relief are:
- Chakra Meditation
This type of meditation focusses on the balance of chakras in human body. Unbalanced chakras can physically and mentally disturb the body of the individual.
- Mantra Meditation
Mantra meditation is the way to meditate in which the meditator focuses on special phrase during meditation. For example, Om, Om nama shivaya etc. It is popularly used method of mediational yoga for depression compared to others.
- Kundalini yoga meditation
This type of yoga meditation focuses on strengthening the nervous system and nerve receptors of the body. It has various forms and methods also.
- Vipassana meditation
This form of meditation focuses on your reality and life to transform the chaos of their lives into calmness. It aids the mind to find the purpose of one’s existence.
- Mindfulness meditation
It is a unique type of meditation in which one becomes aware of his life and boost the concentration. This type of method is used to boost one’s concentration and confidence.
Yoga for depression relief is one of the best techniques for fast comfort. However, aside from yoga, there are various technique to get rid of depression.
- Talk to your friends and family to get help.
- Good exercise and balanced diet.
- Get enough sleep at night.
- Keep yourself busy by immersing yourself in work and daily activities.
- Take a trip and travel more.
- Get medical help if have severe depression and any other method not helping.
by Tirtha Acharya | Dec 10, 2020 | Health
Impact of Yoga in Circulatory System
We are all familiar with the mental perks that yoga provides to the human body. As we move beyond that, we can observe that yoga affects the different systems in our body too. For example, yoga provides surreal benefits to the circulatory system. You might be wondering as to what are such benefits? Well, in this blog, we shall shed some insights as to the impact of yoga in circulatory system.
A. WHAT IS THE CIRCULATORY SYSTEM?
Like other systems present in the body, the circulatory system is also an integral component. It comprises of a network of blood vessels which is responsible for carrying necessary nourishment to every cell and organs. It is through the proper functioning of this circulatory system that you can perform your daily activities. This system transfers the toxins and waste materials to the respective organs for elimination.
B. NETWORK OF THE CIRCULATORY SYSTEM
The circulatory system is also called the cardiovascular system. The main organs that form a part of it are the heart, arteries, veins, and capillaries. The heart is the major benefactor whereas the veins act as transporters. Cardiovascular fitness should not be undermined as, without it, the body suffers badly. By learning about the impact of yoga in circulatory system, we can better understand the circulatory system.
C. WHAT HAPPENS WHEN THERE IS POOR CIRCULATION?
When the body suffers from poor circulation, then the body witnesses’ conditions like muscle cramps, dark circles, swelling, and cold limbs. Also, there are other factors too that affect the circulatory system. Some of them are genetic like blood pressure and diabetes while others arise due to unhealthy habits. The immune system also suffers drastically when the circulatory system fails to do its job.
D. HOW DOES YOGA HELP THE CIRCULATORY SYSTEM?
When we speak about exercising, there are two methods. One of them includes weight lifting while the other involves cardio. In yoga, we follow the cardiac method. By practicing movements like sun salutations and transitioning between postures, we achieve a cardio effect. Now, let us take a look at some of the postures that you can use to accentuate the circulatory system. By doing this, you can better comprehend the impact of yoga in circulatory system.
1. Pigeon pose
The pigeon pose opens up the muscles and releases energy primarily in the lower body. It not only boosts the circulatory system but energizes the digestive and reproductive system too.
Methodology
- Commence by sitting in a downward-facing dog position.
- Transition into a three-legged dog and slowly bring the right knee forward and in line with the right hand.
- Make sure that your shin is parallel with the front part of your mat.
- Square the hips and slowly fold forward while resting the forehead on each hand.
2. Happy baby
The happy baby is one of the easiest exercises that you can do. It is one of the easiest exercises in this blog of impact of yoga in circulatory system.
Methodology
- Lie on your back.
- Bend the knees and grab the outer portion of your feet. Slowly draw them to the ground.
3. Plow pose(halasana)
The plow pose helps to circulate blood from the lower body to the upper body.
Methodology
- Lie on the ground and extend the arm on the side.
- Press the palm against the ground.
- Carefully lift the torso and legs upwards while using the support of the back and arms.
- The tows should sit on top of the head.
4. Seated twist pose
When you do the seated twist pose, first you cut the circulation from the digestive organs. When you untwist, these organs receive a rush of blood thus, simulating the organs.
Methodology
- Begin with a seated pose and extend your legs forward.
- Keep the spine straight and lift and bend your right leg over the left leg.
- Gently twist your torso and use the left arm to grab the right knee further increasing the twist.
We hope that after reading this blog, you have a brief knowledge about the impacts of yoga in circulatory system.
by Tirtha Acharya | Oct 15, 2020 | Health
15 benefits of aerobic exercise
High to low-intensity physical workout in the presence of oxygen is called aerobic exercise. Generally, people know it as cardio. You can call any workout aerobic if it uses a large portion of muscles in your body and increases the oxygen consumption as well as the heart rate. Swimming, cycling, playing football, running, walking, boxing are some of the examples of aerobic exercise. There is a vast amount of exercise that hits different muscles and have different benefits to your body. Following are the 15 benefits of Aerobic workout:
Unhealthy cholesterol, body fat can make your heart weak, and a weak heart is the source of various problems. It is a proven fact that aerobic exercise can make your heart healthier. It enables your heart to pump the blood throughout the body more efficiently. Heart pumping Aerobic workout 30 to 40 minutes, 3-4 times a week can do wonders to your heart.
One of the major benefits of aerobic exercise is reduced body fat. High-intensity Aerobic workout can magically disappear your body fat. It can bring out the beautiful you surrounded by the layers and layers of those unhealthy fats. If you want to be healthy as well as good looking aerobic is your answer.
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Aerobic exercise balanced blood pressure
It is the force exerted by the blood in the veins by the pumping action of the heart. Irregular blood pressure can be severely dangerous. It can even damage other organs of the body if unchecked and ignored. One of the major benefits of aerobic exercise is that it maintains your blood pressure. A healthy heart and balanced blood pressure isn’t Aerobic workout just wonderful.
Aerobic exercise is a raw physical movement and it uses most of the muscles in your body. When you use your body to its limits out body responds with better rest and better sleep. The workout just before sleep may hinder your sleep but before a few hours ahead of sleep can aid your sleep a lot.
You don’t need access to a gym, your own personal trainer, or some fitness expert for doing aerobic exercise. If you are super busy or have limited space then you can perform some aerobic exercise. Just get yourself a few spaces and start pumping your heart.
- Relieves tension and stress
Work stress, study, relation problems can store a lot of tension in your body. When you cannot take out that stress for too long it psychologically starts affecting you. A physical workout can relieve you out of that tension. By working out you channel your stress and frustration out of your body for good.
Aerobic exercise helps to circulate blood around your body more efficiently. Firstly, the improved blood circulation circulates minerals and nutrients throughout the body which makes skin healthy. Furthermore, sweating can get rid of bacteria, dirt, and oils out of your skin. It also balances the ph. level of your skin.
An unhealthy lifestyle can also affect your appetite. Fat covered body and a lazy lifestyle increase your appetite for oily and unhealthy food. Aerobic exercise can control your appetite and also encourages you to look for a healthier diet.
Several neurological studies have shown that aerobic exercises increase brain function, improves memory. A short 3-4 times a week activity can help your brain permanently. Exercise gives good night sleep and it keeps the brain healthy.
One of the most noticeable benefits of aerobic exercise is increased metabolism in your body. The more intense aerobic workout better the metabolism and vice-versa. Some trainers even claim that after a good exercise session, it increases the metabolism while suppressing your appetite for hours.
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Aerobic Exercise for Healthy bones
Bones provide a rigid shape to our body and are present from our head to toe so keeping a healthy bone is a must. Aerobic workout puts a good weight and pressure on your bones while the body responds with higher bone density. This process results in the healthier and stronger bone.
Like the bones, muscles are all over our bodies. The workout puts the strain in the muscles and the body responds with increased muscle mass. This results in bigger and increased muscle density. According to the experts, we lose muscles after we start to age so keeping your muscle density higher by workout is a must.
Aerobic workout initiates a process of releasing endorphins in your body. The function of endorphin is to relieve stress, improve mood, and make you happier. So when you do aerobic exercise you will feel very good.
Aerobic exercise increases your mobility and makes your body active. Even in old age, the workout will keep your body well-toned and very mobile compared to the non-working out counterparts. You can also look younger than you are.
Everybody wants to live a long life. In my opinion, the most important reason you won’t do aerobic exercise is that you want to live a longer life. Every living organism is biologically wired to want to live a long life the Aerobic workout can grant it.
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