Yogasana - Uttanasana (Standing Forward Bend)

This position teaches the basic mechanics of bending forward from the hips. It can be constructed with feet together or open feet hip width.

Standing Forward Bend is not about touching your toes, contrary to popular assumption. It's also not about squeezing as much length as you can from your fingertips." Many newcomers are astonished (and a little suspicious) to hear that Uttanasana isn't about the link between the fingers and toes. It's almost all of the things that happen in between.

The Sanskrit word uttanasana consists of the words "ut," which means "intense," "powerful," or "deliberate," and "tan," which means "stretch" or "lengthen." Uttanasana is a deliberate extension of the entire back body, which includes the area between the soles of the feet and the backs of the knees.

Steps:

1. Start with Tadasana  pose and continue onto to Urdhva hastasana posture.

2. Staying in urdhva hastasana position, while exhaling, flex the trunk forward while keeping your chest open and directing the hands toward the feet

3. Place your hands on either side of the feet ( if they don’t reach the ankles or shins , or use a tape )

4. Keeping your legs active, rotate your ischia toward the ceiling

5. With the grip of your hands exert a strong attraction of the chest towards the legs  and opening the elbows laterally outwards.

6. Keep your neck relaxed

7. If you feel pressure or back pain, flex your knees slightly.

When you discover the link between all of these activities, it's no longer about the stance, but rather about how I'm relating to the sensation of being in the pose.

Benefits:

• This pose will relieves the spine and pelvis muscles.

• It stimulates the legs and ankles

• Straightens your back muscles of the legs

• Develop balance

• All organs of the abdomen are massaged and stimulated

• Mobilizes the intestines and abdominal fat

• Promotes internalization and calms the nervous system.

Yogasana - Urdhva hastasana in retroflexion

Urdhva hastasana is a variant of tadasana, it helps us become aware of the movement of the shoulder girdle without causing alterations in the placement of the legs and the center (abdomen) of tadasana. Here, you tend to keep your body in retroflexion or you bend back. This is one of the key step in surya namaskara or the sun salutation.

Steps:

1. Build or maintain tadasana with all your prompts

2. Raise your arms in front of the body to a vertical position.

3. keep your arms active and elbows outstretched

4. Free up neck space by moving shoulders away from ears

5. Hold your legs, activate buttocks and keep your abdomen long and active

6. Make a small retroflexion backwards lengthening the lats and trying not to break the lower back

Benefits:

• Awakens the somatic intelligence of the shoulder girdle.

• Expands chest and rib cage so that our respiratory capacity is expanded

• It teaches the basic mechanics of standing retroflections.

The Most Effective Ways To Burn Visceral Fat While Walking

Losing fat around belly is the toughest and the last step in the fat burning process. Many people want to lose belly fat, which is a common health and fitness goal. And, while this is your top priority, you should also concentrate on your visceral fat burn. Visceral fat surrounds your abdominal organs and has serious health consequences if you have a lot of it. Fortunately, visceral fat is easier to eliminate than subcutaneous fat (the stubborn fat located underneath the skin). Aside from eating a high-protein, low-calorie diet, you should engage in regular physical activity. So, to assist you, we've compiled a list of the best ways to increase your visceral fat burn while walking.

Strength training is, of course, a must-do if you want to lose weight. Walking, on the other hand, is an activity that is under-appreciated when it comes to decreasing visceral fat. It's easy to do, low-intensity, and you can do it almost anyplace. This is an excellent method to begin living a healthier lifestyle for those who are currently sedentary.

Here are some tips to help you burn more visceral fat while walking:

1. Walking uphill or hiking

Increasing the difficulty of your walk is one of the most effective strategies to burn more calories. This can be accomplished simply walking up hills in your neighborhood. Look out for hiking trails around in national parks or community parks. You strain your body to work harder when you walk up a hill or on an inclination. You end up using more muscle fibers in the hips and quadriceps, which leads to increased fat burning.

Hike all the way up, and then down. For a beginner, try doing a 5-mile round trip going up and down. For an experienced person, I would suggest doing 10 to 15 mile round trip. 

2. Increasing walking pace

Increasing your walking pace is another strategy to burn more calories and fat. You can increase the speed and do fast/power walking if you're used to walking at a leisurely pace.

Challenge yourself to go a little quicker on your next walk. You may time how long it takes you to walk your normal route and then try to beat it. Alternate intervals of short, brisk walks with your regular speed if you're just getting started and building up your stamina.

3. Holding hand weights or wear weighted vests

Holding hand weights while walking is another approach to make your body work harder. Grab a pair of lighter weights (2 to 5 pounds) or wear equivalent weighted vest and walk your usual route with them. You can also work your upper body with workouts like curls and lateral raises if you desire while walking.

4. Doing body weight sumo squats

Preparation

The good part of this exercise is that there is no special preparation that is required. All you need is your body.

Workout Steps

Step 1

Stand with your feet wider than your shoulder-width.

Step2

Point your toes and knees 30 to 45 degrees out to the sides, raise your arms straight out in front for your balance.

Step3

Keeping your head up and torso upright, inhale as you squat, making sure to descend at least until your thighs are parallel with the floor.

Step4

Hold for a second and return to the starting position. Repeat this for 3 sets with 10-15 reps in each set.

5. Lunges

Preparation

Have a 12ftX12ft space. Use your own bodyweight

Workout Steps

Step 1

Stand in athletic stance with feet slightly away from each other.

Step2

Bring one leg backwards and simultaneously go down in a manner where both your knees create a 90 degree angle. Please ensure that your knee goes as low as possible but not touch the ground. It may hurt your knee by the time you complete all your sets.

Step3

Get back to your starting stance by pushing through your leg.

Step4

Repeat with other leg. Do 3 sets with 10-12 reps in each set.

6. Pushups

Preparation

Lie prone on the floor with hands kept at shoulder's width.  Raise your body up off the floor by extending arms with body straight coming to the plank position.

Workout Steps

Step 1

Keeping body straight, lower body to the floor by bending arms. Keep your core tight and glutes squeezed.

Step2

Push body up until arms are extended.

Step3

Repeat the above steps. Do 3 sets of 10-12 reps.

7. Bodyweight Dips

Preparation

Find a strong surface like a bench to rest your palms on. Sit on one side of the bench where you can stretch your legs completely. Place hands on the edge of the bench, straighten your arms, slide rear end off of bench and position heels on the floor with legs straight.

Workout Steps

Step 1

Lower your body by bending arms until your arms are parallel to the ground and you feel a slight stretch is felt in chest and shoulder, or until your rear end touches the floor. Keep your chest tall and core straight while performing this exercise.

Step2

Raise your body and repeat. Perform 3 sets in total with each set having 10 to 15 reps.

Benefits of having spices as part of your daily diet

Spices are aromatic herbs with essential oils. They contain a lot of antioxidants and aid digestion. Spices should be used on a regular basis to:

• Boost your immunity
• Strengthen your digestive system.
• Relieves bloating and protects against allergies such as lactose and fructose sensitivities.
• Improves respiratory health and helps to fight the common cold.
• Virus infections can be relieved.

Spices may be disliked by certain persons with sensitive stomachs, while they are highly recommended for everyday use by others.

Benefits of spices

Cinnamon — Relieves arthritis pain, lowers LDL (bad cholesterol), includes iron, calcium, and magnesium, and can help with menstrual pain.

Clove - relieves toothaches, lowers inflammation, and is effective in upper respiratory tract infections. It also has a cooling impact on the stomach, making it useful in cases of gastritis.

Pepper - Aids digestion and is a good source of vitamin K, iron, manganese, and fiber. It's also good for asthma and respiratory infections.

Ginger - It is beneficial for sinusitis, vomiting, indigestion, bloating, motion sickness, and the common cold and flu.

Cardamom - It has a high iron, potassium, calcium, and magnesium content. Antioxidant, aids digestion, acts as a natural diuretic, eliminates foul breath, and can help with high blood pressure.

Turmeric - It is healthy for the heart and liver and can help prevent cancer and allergies. It can also help with arthritis, the common cold, bronchitis, and menstruation issues.

Curry leaves — Aids digestion, relieves vomiting, aids weight loss, is beneficial for diabetes and visual problems, and protects the liver.

Fennel - High in vitamin C, fiber, and potassium, it boosts the immune system, is healthy for the heart and intestines, and can help with indigestion and gas.

Fenugreek - Aids in the production of breast milk, lowers cholesterol, is beneficial for the heart, and can help with diabetes, indigestion, and gastritis.

Cumin seeds - They are beneficial in the treatment of diarrhea, gas, indigestion, vomiting, the common cold, liver illness, and diabetes.

Garlic - Lowers cholesterol and relieves bloating. Garlic has a strong flavor and aroma that some people dislike. They can boil it in milk for five minutes and drink the milk in that case.