Yoga, Tummy Exercises, Healthy Drinks:



Surya Namaskar Yoga

Yoga: has greatest health benefits by enabling you to develop your flexibility, strength, and balance. It also helps in control diabetes, heart problems, stress release, asthma, and is helpful in losing weight. Make yoga part of your daily life, you will see amazing health benefits. 

Yoga, the Sanskrit word for "union", is a practice that uses posture and breathing techniques to induce relaxation and improve strength, and its health benefits may surpass those of any other activity. Whether you practice yoga to relax, stretch, breathe, meditate, or simply because it's in fashion, you may not realize the numerous health benefits of yoga. And while there are many different kinds of yoga, ranging from the more gentle hatha yoga to the more strenuous, like Bikram yoga (which is performed in a 105°F room) or power yoga, every form of yoga improves your health from head to toe.

Benefits of Yoga to Your Bones, Muscles, and Joints:
•The physical benefits of yoga are myriad. Yoga keeps your body strong, as it involves all the muscles in your body to hold and balance yoga asanas (poses). The various yoga postures strengthen your feet, legs, hands, abdominals, lower back, legs, and shoulders.
•Yoga's stretching and breathing exercises improve your flexibility, helping joints, tendons, and muscles stay limber. People suffering from osteoarthritis or rheumatoid arthritis will see a noticeable improvement in their stiffness, pain, and other arthritic symptoms by practicing yoga poses and postures.
•Yoga improves your endurance, especially the more athletic forms of yoga such as ashtanga yoga, power yoga, vinyasa yoga, and Bikram yoga. These rigorous yoga practices follow a specific sequence of poses (asanas) that become more challenging as you progress. Unlike the more gentle hatha yoga, the forms of ashtagna yoga, power yoga, vinyasa yoga, and Bikram yoga require you to keep your body in constant motion between poses, resulting in a strenuous cardiovascular workout and improved core strength.
•Hatha yoga can relieve chronic back and neck pain, since the poses and postures gently stretch and strengthen your back and neck muscles.
•Yoga is often prescribed to help heal various injuries, including repetitive strain injuries, knee and back injuries, pulled hamstrings, even minor skin burns. Of course, you should consult your physician before using yoga as a treatment for any injury!
•Yoga is an excellent weight-bearing exercise that can improve your bone density. This is particularly beneficial for women approaching menopause, since yoga can help ward off osteoporosis, or thinning of the bone.

Benefits of Yoga to the Cardiovascular System:
 Yoga has tremendous health benefits for your heart. Most notably:
•The gentler forms of yoga lower your blood pressure because the asanas (yoga poses, postures, and yoga positions) keep blood flowing evenly throughout your body while you focus on your breathing.
•People suffering from hypertension can benefit from yoga tremendously, as hatha yoga can lower your heart rate and blood pressure.
•Many practitioners claim that yoga has also lowered their cholesterol.
•Power yoga is an excellent form of cardio conditioning, which strengthens core muscles while it keeps blood and oxygen circulating throughout your body.

 Benefits of Yoga on Mental Health:
•Yoga benefits anyone's mental health by helping him or her relax, and it is an effective form of psychological therapy. Yoga reduces anxiety and stress, resulting in better health, better mood, and better concentration throughout the day. Yoga has been used to help treat a wide variety of emotional and mental disorders, including acute anxiety, depression, and mood swings.
•Even children can benefit from yoga. Those with attention deficit disorder and hyperactivity can learn to relax and get control by using yoga breathing and yoga asanas.
•Because yoga is a form of meditation, it results in a sense of inner peace and purpose, which has far-reaching health benefits.
•Yoga has been used to help heal victims of torture or other trauma.

 Benefits of Yoga on Other Health Conditions:
•Do you have frequent headaches? Yoga can rid you of tension headaches and migraines because yoga circulates blood and oxygen to your head, which can often prevent headaches from starting.
•A regular yoga practice helps boost antioxidants throughout your body, resulting in a stronger immune system and improved ability to heal quickly from disease or injury.
•Yoga can help you lose weight and maintain a healthy weight throughout your life. Power yoga is a vigorous form of yoga that burns calories, resulting in weight loss.
•Many women going through menopause report an easing of symptoms when they begin practicing yoga.

 Benefits of Yoga in Everyday Life:
•Yoga can help cure insomnia, as regular yoga practice leads to better and deeper sleep.
•Yoga can help fight fatigue and maintain your energy throughout the day.
•Yoga is an effective treatment for a variety of autoimmune diseases because it can reduce the symptoms these diseases often cause, such as stiffness, malaise, fatigue, and weakness.
 Regular yoga practice will create multiple and noticeable benefits to your health.

https://www.youtube.com/user/timeswellness/featured (Yoga Asanas ..many others)
https://www.speakingtree.in/yogacharya-surakshit-goswami/ (Surakshit Goswami)
https://www.youtube.com/user/shilpayoga  (Shilpa Shetty)
http://www.123wapindia.com/yoga.html  (Links to many Yoga Asanas)
https://www.youtube.com/user/sadhguru (Sadhguru Jaggi Vasudev)
https://www.youtube.com/user/sadhguru/channels
http://www.ishafoundation.org/us/ishakriya/
http://isha.sadhguru.org/international-yoga-day/  (yogayoga.org)
https://www.youtube.com/user/babaramdev  (Baba Ramdev)
https://www.youtube.com/user/TheYogSadhana
https://www.youtube.com/user/numeditationmusic
https://www.youtube.com/user/BodyMindZone
http://yogameditationhome.com/ (Free Videos on Yoga and Meditation)
https://www.youtube.com/watch?v=jQ7fpqPaeIc (Ram Bahadur Bomjon 15 year boy meditated for 10 months without food and water).
https://www.youtube.com/channel/UCY-OYpcv15Kq7aSObpXPpCQ (Dr.Manthena)
https://www.youtube.com/user/YourRelaxMusic1 (Music to relax)
https://www.youtube.com/user/yogayak  (Healing Sounds ~ Very Popular).

Although yoga is practiced all over the world, in Austria it is used solely as a stress-buster and quick treatment for insomnia. Austrians like to go all out and go on yoga retreats and holidays for up to a week, but according to research from the University of Pennsylvania, practicing yoga for just 20 minutes a day could get rid of your insomnia. The research also found that practicing yoga is just as effective, if not more, than taking a sleeping pill and it also will rid you of anxiety, stress and depression.

Pranayamam (Breathing) Yoga:
• Improvement in the rate of breathing
• Helping the body get rid of excessive fat and weight
• Curing problems that are related to the digestive system
• Enhancing the functioning of several organs, which include the kidneys, pancreas, intestines, diaphragm, lungs and the heart 

• Removing the toxins from within the body
• Preventing various diseases by strengthening the immune system
• Getting rid of negative emotions like depression, anger, arrogance, greed & so on
• Improving the circulation of blood throughout the body
• Reducing blood pressure, by relaxing the body and soothing the nerves.
http://www.youtube.com/user/ArtOfLivingTV (Shri Shri Ravi Shankar workshops).
https://www.youtube.com/watch?v=cnKZit6VB44 (Quick Fix Yoga)
https://www.youtube.com/c/theyogainstituteofficial/ (Dr Hansaji Yogendra institute of YOGA)

Popular Yoga Centers in India:
Sadhguru Jaggi Vasudev: https://www.youtube.com/user/sadhguru/channels
http://isha.sadhguru.org/international-yoga-day/
Sri Ganapati Sachchidananda: http://www.dattapeetham.com/india/centers/centers.html
Krishnamacharya Yoga Mandiram, Chennai: http://www.kym.org/
Yoga Institute, Mumbai: http://theyogainstitute.org/
Parmarth Niketan, Rishikesh: http://www.parmarth.com/
Sivananda Vedanta Centre, Trivandrum: http://sivananda.org.in/trivandrum/
Vivekananda Kendra, Hyderabad: http://vkendra.org
https://rvshyd.wordpress.com/ ; http://vivekanandakendrahyderabad.blogspot.com/


Many Benefits Of Cycling

Cycling: Good for heart, muscles, waistline, lifespan, mental health and immune system.




Swimming: Increases muscle tone strength, Improves flexibility, Healthier Heart, Controls weight, Improves Asthma Symptoms, Improves good cholesterol 'HDL', Lower risk of diabetes, Lower Stress, High spirits and better brain...with all above helps live longer.

Elliptical:
When you are running either outside or on a treadmill, you are burning calories and getting a lot of leg muscle recruitment. But when you use the elliptical, you can work the upper and lower body at the same time. This works your legs, chest, shoulders, back and arms at the same time. This can make it possible to get a full-body workout in as little as 20 minutes.

Exercises for Flat Tummy:

Crunches for tummy reduce

Bicycle crunch: Lie down with your back pressed onto the floor. Bring your hands behind your head. Starting with your legs bent at a 45-degree angle, bring the right knee into the chest while straightening out your left leg. At the same time, rotate your top half so your left elbow goes to your right knee, then switch to the other side. Repeat for one minute, three times a day.





The boat: Sit on the floor, with your knees bent and feet flat and tilt back, extending your legs so your body forms a right angle. Pull your abs into balance. Extend your arms at shoulder height past your knees. Hold for five slow breaths and return to your starting position. Repeat five times a day.

Boat Exercise

The plank: Lie face down then lift yourself up on to your toes and forearms, with your elbows bent at 90 degrees. Keeping your core muscles at your stomach and bottom at tight and your legs straight, hold for 10 seconds. Repeat three times a day, gradually building to 40 seconds each.



The Plank

Exercises for Tightening Underarm Skin:
Whether you call them grandma arms, bingo wings or bat wings, no one wants flabby, jiggly underarm skin. While age, gravity, diet and lack of exercise play a role in developing excess underarm skin, there are measures you can take to fight unsightly hanging flab. In addition to weight loss and aerobic workouts, exercises that target your triceps, the muscles located along the backs of your arms, can help those bat wings fly away.

BENEFITS OF MASSAGE:

WORKOUT For SLIM BODY:

Benefits of WALKING:

Evergreen Healthy Drinks:
Water: Drinking Pure Water Helps Maintain the Balance of Body Fluids, Helps in controlling Calories, Helps Keep Skin Looking Good, Helps Your Kidneys, Helps Maintain Normal Bowel Function, Removes waste and toxins, Prevents constipation, Helps to lose weight, cushions your joints, Helps carry nutrients and oxygen to your cells, Natural remedy for headache, Reduces the risk of cancer, Makes you look younger and healthier. (*Always drink water slowly by sipping).

Pure Water

Note: *Drinking too much water can cause swelling of the brain. It is always best to drink just a little more than what is needed to quench your thirst. Water can also be left standing overnight in a copper vessel. This destroys bacteria, and energizes the water powerfully. Copper surfaces tested in hospital Intensive Care Units (ICUs) have been found to kill 97% of the bacteria that are capable of causing hospital-acquired infections.

Carrots: Improves Vision, Anti-Aging, Healthy Glowing Skin, A powerful Antiseptic, Prevent Heart Disease, Cleanse the Body, Healthy Teeth and Gums, Prevent Stroke, Cancer Prevention. Improves sexual health, energy and stamina when taken with Honey and Eggs (white).

Fresh Carrots

                                     ***Why you must drink Carrot Juice***
It will do good for your overall health and such organs as skin and eyes, digestive system and teeth.
It will purify and revitalize your blood.
It will keep your blood pressure and blood sugar under control.
It will reduce cholesterol and heart diseases. Vitamin K present in carrot juice helps blood to clot. Vitamin K is safe, unless you are at risk for blood clots. Vitamin K causes the blood to coagulate, thereby reducing the risk of bleeding. Rich sources of Vitamin K include turnip greens, broccoli, kale, cabbage and asparagus.
It will kill harmful germs in your mouth and prevent your tooth decay. Vitamin C helps to heal wounds and keeps the gums healthy.
It will help your digestion and prevent gastric disorders.
It will reduce the risk of cancers. Increased intake of carotenoids in carrot juice has been said to decrease instances of bladder, prostate, colon and breast cancer
If you are a mother, it will improve the quality of your breast milk.
If having periods, it will increase your menstrual flow.
It also increases hair growth and nail strength, as well as your eyesight.

 Tips:
**8 ounces of carrot juice contain: 800% of daily vitamin A dosage; 35% of recommended vitamin C; 10% of potassium intake level; 6% of needed calcium.
 **Pure carrot juice is an extremely low calorie drink. That’s why it is an excellent helper for weight loss. If you are a dieter, athlete or weightlifter, carrot juicing + dairy blending will be true protein power.

Coconut Water: Coconut water helps you lose fat, reduces the food cravings and keeps a person feeling full. It helps prevent diabetes, helps digestion, helps fight viruses and revitalize your cells and boost your metabolism.

Wheatgrass: is one of the most healthy substances, energy drink on earth. Wheatgrass has highest beta carotene, chlorophyll and many other nutrients like protein, vitamin E, potassium, calcium, and magnesium. Drinking daily (30 ml) of wheatgrass juice helps you in building blood, protects you from illness, helps in removal of acne (pimples), removal of scars, helps in healing any skin problems such as eczema or psoriasis. Wheatgrass keeps the hair from graying, helps sore throat, eliminates toothaches, improves digestion, clears the bad breath. Wheatgrass improves blood sugar problems, helps purify the liver, helps the tissues in refining, also cleans the drugs deposits from the body. It is a powerful detoxifier, and liver and blood protector. The enzymes and amino acids found in wheatgrass can protect us from carcinogens like no other food or medicine. It strengthens our cells, detoxifies the liver and bloodstream, and chemically neutralizes environmental pollutants.

Organic Wheat grass

Goji Berry:  Enhances vision, promotes youthful looking skin, promotes longevity, reduces inflammation, increases energy levels, stimulate immune system, enhances fertility, boost sexual function, increases metabolic rate, improves digestive and cardio health, good source of protein.

Goji berry

Tulsi/ Basil: Sharpens Memory, Reduces Fever and Common Cold, Coughs, Sore Throat, Respiratory Disorder, expels Kidney Stone via urinary, Heart Disorder, Children Ailments, Stress, Mouth Infection, Insect Bites, Skin disorders, Teeth Disorder, Headaches, Eye Disorders.  Its excellent nutrition to drink grass fed Yogurt + Basil/Tulasi leaves mix in the AM or PM daily.


Tulsi Leaves

Green Tea: has highest antioxidants increases good (HDL) Cholesterol.

Other Beneficial Drinks...
1) Lemon + Honey Juice helps in soothing your throat, fights colon cancer, kidney stone prevention, promotes good health.
*Lemons also helps in cleansing the lungs promotes healthy respiratory system.
*Drink lemon juice more than 2 to 3 times a day.
2) Raagulu / Ragi / Coracana is rich in iron, calcium and fiber very good for diabetic persons.
3) Cow's Milk (Grass-fed) good source of protein and calcium for strengthening the bones.

Evergreen Best Fruits to Eat:
Apples,
Banana,
Oranges,
Guava,
Pomegranate,
Grapefruit,
Papaya,
Berries.
Note: Eat organic fruits, wash them thoroughly with cold water, Peel the skin because of any chemicals sprayed on them.

*Many health doctors suggests to eat and chew the fruits, but not to drink the fruit juice, as when we drink the fruit juice (fructose) goes directly into the blood stream, raises the glucose level.. which is not good for health. So instead have veggie green juices with one fruit apple or orange mixed to it.


Guava
Guava is packed with vitamins and minerals that boosts the immune system, keeps the skin healthy, fresh, prevents cancer, an anti-aging and wrinkle free. Guava is a cholesterol free fruit. It satisfies and keeps the stomach free from hunger for a long time. It assists in weight reduction and helps to control diabetes.

Guava should be consumed regularly if you want to avoid heart attack. Guavas are very good sources of vitamin A, the nutrient best known for preserving and improving eyesight.  Guava is rich in Vitamin C which helps to prevent the viral infections like cold and cough. It also effectively helps in treating scurvy.

Chia Seeds and Flaxseeds: are the richest plant sources of omega-3 fatty acids.. supports healthy inflammation levels, cardiovascular health, eye health, brain power, healthy skin, hair and nails - plus additional benefits.

Chia and Flax Seeds provide:

• omega-3 fatty acids than salmon.
• antioxidants than blueberries.
• calcium than milk.
• magnesium than broccoli.
• iron than raw spinach.
• potassium than bananas.

FOODS that boost your memory, immunity and lower blood pressure:
Quinoa: High in fiber and omega-3, which are good for heart and controlling diabetes.
Peanuts: Rich in protein, and healthy fats, and low in cholesterol. Peanut Butter has been linked to improved fat burning, muscle mass buildup and even cardiovascular health.

Avocados are rich in lutein, fiber, vitamins B6, C and E, potassium, magnesium and folic acid. Its monounsaturated fats help reduce LDL (bad) cholesterol and can help prevent heart disease.

NUTS (Walnuts, hazelnuts, almonds, pistachios and peanuts) — raw or toasted — help control blood glucose and lipids. They are rich in fiber and protein.

Bananas are rich in vitamin A, thiamine, riboflavin, niacin, vitamin B6, folic acid, fiber and potassium.

Mangoes are High in fiber and vitamins A, B6 and C, mangoes help regulate blood glucose and digestion, supports good vision and healthy skin. Mangoes are also rich in copper, potassium and magnesium, minerals that promote cardiovascular health.

Jack Fruit: keeps you young, and helps in anti aging.
-Being rich in potassium, jack fruit helps in lowering blood pressure.
-The extract of Jack fruit root is believed to cure fever as well as diarrhea.
-Jack fruit contains phyto-nutrients, with health ranging from anti cancer to antihypertensive.
-Jack fruit root has been found to be beneficial for those suffering from asthma.
-Boiling the roots of Jack fruit and extracting its high nutritional contents has been found to control asthma.
-The root of Jack fruit is set to be good for treatment of number of skin problems.
-Jack fruit has been found to have anti oxidant and anti ulcer properties.
-Jack fruit can slow down the degradation of cells that makes the skin look young and vital.(anti aging property)
-Jack fruit is ideal for maintaining optimum health.

Calorie Expenditure:

Here are a few regular activities you can do and the amount of calories a 150-pound person (averages for both sexes) would expend doing that activity for thirty minutes:

Activity

Calories burned in 30 minutes

Standing Ironing Cooking Light Housework Mowing Lawn (power mower) Food Shopping Mopping Floor Gardening (general) Gardening (digging) Shoveling Snow (by hand) Walking Slowly (about 2 mph) Cycling (leisurely) Walking Briskly (about 3 mph) Frisbee Swimming Slow Crawl Swimming Fast Crawl Swimming Breaststroke Swimming Backstroke Skipping with Rope Tennis Table Tennis (Ping Pong) Badminton Volleyball Golf (riding cart – 18 holes, not 30 min) Golf (walking – 18 holes, not 30 min) Dancing (medium intensity) Jogging Slow (about 4 mph) Running Slow (about 5 mph) Running Medium (about 6 mph) Running Fast (about 7 mph) Weight Training (general) Weight Training (vigorous) Weight Training (circuit)

50 70 90 125 160 130 130 165 220 260 120 130 150 110 260 320 330 345 350 220 140 200 105 175 300 210 230 310 370 410 110 215 290