Posts in category: blog

3. Calories and Fat Burning

Strength training makes your body strong enough to burn calories. It also helps the body increase its metabolic rate, allowing you to burn more calories and fat in a day.

4. Strength and Muscle Building

The idea of strength training is to break down old muscles and build new ones while strengthening them.

5. Strengthens Bones 

Strength training speeds up bones, strengthens bones and makes you work better.

6. Increase Endurance

Exercise training can increase endurance and help reduce the risk of heart disease. When you exercise, your body pumps and distributes oxygen throughout your body. 

Studies about the Effect of Functional Strength Training on Humans show that strength training is more effective in unhealthy individuals in improving mobility, muscle mass, performance and strength. 

Now let’s look at the practice of yoga in light of the above facts, no other health practice has received as much attention as yoga. People who practice yoga are more likely to work on other types of exercise too, such as running or cycling. There are many reasons why people should adopt what has been practised for thousands of years. Experts believe this has something to do with the physical and mental health benefits of yoga. 

The increasing stress and fast pace of life in today’s world make yoga more important than ever. “We spend a lot of time on autopilot trying to get things off our to-do list. Yoga helps people slow down. When you perform yoga, your nervous system calms down and you get out of fight or flight mode. 

Just sitting and breathing can be classified as practising yoga. You know, you live in the present moment and you can find peace in that moment.

Nurturing Emotional Intelligence through Meditation

Emotional intelligence, the ability to understand and manage our emotions, is crucial for personal growth and healthy relationships. Meditation is an invaluable tool in nurturing emotional intelligence by promoting self-awareness and empathy.

“Meditation is not a way of making your mind quiet. It is a way of entering into the quiet that is already there – buried under the 50,000 thoughts the average person thinks every day.” – Deepak Chopra

As we delve into meditation, we become more adept at recognizing and acknowledging our emotions without judgment. We learn to accept them as they are, allowing us to respond thoughtfully rather than reacting impulsively. This heightened emotional awareness spills over into our interactions with others, fostering deeper connections and understanding.

Cultivating Resilience and Stress Management

Life is replete with challenges, and our ability to cope with stress often determines our success and happiness. Through regular meditation practice, we develop resilience and improve our stress management capabilities.

“You should sit in meditation for twenty minutes every day – unless you’re too busy. Then you should sit for an hour.” – Zen proverb

Meditation equips us with the tools to navigate stressful situations with greater ease. By observing our thoughts and emotions during meditation, we train our minds to remain calm and centered amidst chaos. This newfound sense of inner peace extends beyond the meditation cushion, empowering us to tackle life’s difficulties with clarity and composure.

Healing the Body through Meditation

The mind-body connection is a two-way street, and as we strengthen our mental well-being through meditation, we also lay the groundwork for physical healing.

“Meditation can reintroduce you to the part that’s been missing.” – Russell Simmons

Stress, anxiety, and negative emotions can take a toll on our physical health. Chronic stress weakens the immune system and contributes to the development of various ailments. Meditation, with its proven ability to reduce stress and promote relaxation, acts as a potent catalyst for healing the body from within.

Stay Hydrated: Hydration is paramount in hot weather. Drink plenty of water throughout the day to replenish fluids lost through perspiration. Aim to consume at least 2-3 litres of water daily. Keep a water bottle with you at all times and make it a habit to sip water regularly, even if you don’t feel thirsty.

Electrolyte Balance: In addition to water, it’s important to maintain electrolyte balance. When we sweat, we lose essential minerals like sodium, potassium, and magnesium. Include electrolyte-rich foods in your diet, such as bananas, oranges, coconut water, and sports drinks. These help replenish electrolytes and keep you hydrated.

Avoid Dehydrating Beverages: Limit your intake of dehydrating beverages like caffeine and alcohol as they can exacerbate dehydration. Opt for herbal teas, fresh juices, and infused water instead.

Dress Appropriately: Choose lightweight, loose-fitting, and breathable clothing made from natural fabrics like cotton or linen. Light-coloured clothing reflects sunlight and helps keep you cooler. Wearing a wide-brimmed hat and sunglasses can also provide protection from the sun.

Seek Shade and Time Your Outdoor Activities: Limit exposure to direct sunlight during the peak hours of the day (10 am to 4 pm) when the sun’s rays are strongest. If you need to be outside, seek shade whenever possible. Plan outdoor activities for early morning or late evening when the temperatures are relatively cooler.

Use Sunscreen: Apply a broad-spectrum sunscreen with a high SPF to protect your skin from harmful UV rays. Reapply every few hours, especially if you are swimming or perspiring.

Indoor Workouts: Consider shifting your exercise routine indoors during the summer months. Join a gym, practice yoga in an air-conditioned studio, or try indoor activities like swimming or dance classes. This allows you to stay active while avoiding excessive heat exposure.

Using the Wall for Support: The wall provides support for balancing poses and inversions. Practitioners can use the wall as a prop to stabilize themselves and build strength and confidence. In poses like Handstand, the wall can be used to assist with kicking up and maintaining balance.

Wall-Assisted Backbends: The wall can be utilized to deepen backbends safely. Practitioners can place their hands on the wall and walk their feet away to create a gentle arch in the spine. This allows for a greater opening in the chest, shoulders, and hips.

Wall-Supported Forward Folds: By standing close to the wall and folding forward, practitioners can use the wall as support to relax into deeper forward folds. The wall provides stability and allows for a release in the hamstrings, calves, and lower back.

Inversions with Wall Support: The wall offers a secure and controlled environment for practicing inversions. Beginners can use the wall to practice headstands or shoulder stands, providing a sense of stability and reducing the fear of falling.

Dolphin Plank Pose (Makara Adho Mukha Svanasana): Dolphin plank pose is a variation of plank pose that targets the deep core muscles, including the transverse abdominis. By holding the body parallel to the ground on the forearms, the core muscles are intensively engaged.

Core Cultivator (Paripurna Navasana): Core cultivator pose, also known as seated forward bend or boat pose with a twist, works the entire core, including the abdominal, back, and oblique muscles. The twisting motion challenges the core muscles further and improves spinal mobility.

Low Plank Pose (Chaturanga Dandasana): Low plank pose is a challenging pose that targets the entire core, including the abdominals, obliques, and lower back. Holding the body parallel to the ground on the forearms strengthens the core muscles and develops overall body control.

Revolved Triangle Pose (Parivrtta Trikonasana): Revolved triangle pose engages the oblique muscles as the torso twists while maintaining balance. This pose strengthens the core muscles and promotes spinal mobility and stability.

Crow Pose (Bakasana): Crow pose is an arm balance pose that requires core strength and stability. Balancing the body on the hands engages the abdominal muscles and builds strength and control in the core.

Upward Plank Pose (Purvottanasana): Upward plank pose strengthens the core muscles, including the abdominal and lower back muscles. Lifting the body off the ground while supporting the weight on the hands activates the core and promotes spinal extension.

Four-Limbed Staff Pose (Chaturanga Dandasana): Four-limbed staff pose is another challenging pose that targets the entire core, including the abdominals, obliques, and lower back. Lowering the body down while maintaining a straight line engages and strengthens the core muscles.

In addition to physical benefits, aerial yoga offers various mental and emotional advantages. The practice requires focus and concentration, helping to calm the mind and improve mindfulness. The feeling of being suspended in the air can evoke a sense of freedom and playfulness, promoting a positive mindset and reducing stress and anxiety. Aerial yoga also encourages practitioners to overcome fear and build self-confidence as they explore new and challenging movements.
Aerial yoga is generally safe for individuals of different fitness levels and body types. It can be modified to accommodate beginners as well as more advanced practitioners. However, there are a few precautions to consider. It is important to consult with a qualified aerial yoga instructor before starting, especially if you have any pre-existing medical conditions or injuries. The instructor can guide you on proper alignment, technique, and modifications to ensure a safe and effective practice.

Aerial yoga is particularly recommended for individuals who:

Want to improve flexibility and mobility: Aerial yoga’s use of the hammock allows for deeper stretches and increased flexibility, making it an excellent choice for those looking to enhance their range of motion.

Seek spinal decompression and back pain relief: The traction created by aerial yoga can alleviate spinal compression and provide relief from back pain.

Desire to build strength and core stability: Aerial yoga engages the muscles throughout the body, particularly the core and upper body, helping to develop strength and stability.

Enjoy creative and dynamic workouts: Aerial yoga offers a fun and dynamic approach to fitness, incorporating movements and poses that are not typically found in traditional yoga practices.

Want to reduce stress and improve mental well-being: The combination of mindfulness, deep breathing, and the playful nature of aerial yoga can help reduce stress, anxiety, and promote overall mental well-being.

Seek a low-impact exercise option: Aerial yoga is gentle on the joints, making it suitable for individuals looking for a low-impact exercise option.

2. Improved focus and attention: Meditation involves training the mind to focus and redirect thoughts. Research has demonstrated that meditation can enhance attention and concentration, leading to improved cognitive performance and productivity.

3. Emotional well-being: Meditation has been linked to improved emotional well-being and resilience. Regular practice can help regulate emotions, reduce negative feelings like anger and depression, and enhance positive emotions such as happiness and compassion.

4. Better sleep: Insomnia and sleep disturbances are common problems faced by many. Meditation practices like mindfulness meditation have shown to improve sleep quality and help individuals fall asleep faster and experience fewer sleep disturbances.

5. Reduced symptoms of anxiety and depression: Anxiety and depression are mental health disorders that affect millions of people worldwide. Studies have found that meditation can be an effective complementary therapy for reducing symptoms of anxiety and depression, promoting a sense of calm and well-being.

6. Increased self-awareness: Meditation cultivates self-awareness, allowing individuals to develop a deeper understanding of their thoughts, emotions, and behaviors. This heightened self-awareness can lead to personal growth, improved decision-making, and better management of relationships.

Alternate Nostril Breathing (Nadi Shodhana):

Alternate nostril breathing, also known as Nadi Shodhana, is a balancing and cleansing breathing technique. It helps harmonize the left and right sides of the brain, promoting mental clarity and balance. To practice Nadi Shodhana, sit comfortably and use your right hand to close your right nostril with your thumb. Inhale deeply through your left nostril, then use your ring finger or pinky finger to close your left nostril. Exhale slowly through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Repeat this cycle for several rounds. Nadi Shodhana enhances focus, reduces anxiety, and purifies the energy channels in the body.

Breath of Fire (Kapalabhati):

Breath of Fire, or Kapalabhati, is an energizing and cleansing breath technique that involves rapid, forceful exhalations followed by passive inhalations. It is best practiced on an empty stomach and with proper guidance. To practice Kapalabhati, sit in a comfortable position and focus on your breath. Take a deep inhalation, and as you exhale forcefully, contract your abdominal muscles to push the breath out in short bursts. Allow the inhalation to happen naturally and passively. Repeat this cycle for several rounds, gradually increasing the speed and intensity. Kapalabhati boosts energy levels, clears the mind, and detoxifies the body.

Cooling Breath (Sheetali Pranayama):

Sheetali Pranayama, or Cooling Breath, is a calming and cooling breathing technique that can help reduce body heat and release tension. To practice Sheetali Pranayama, sit comfortably and roll your tongue into a tube-like shape. If you cannot roll your tongue, simply place the tip of your tongue against the roof of your mouth. Inhale deeply through your rolled tongue or mouth, feeling the cool air entering your body. Close your mouth and exhale slowly through your nose. Repeat this cycle for several rounds. Sheetali Pranayama has a soothing effect on the nervous system, calms the mind, and promotes relaxation.