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Health Tips
Stay healthy by reading wellness advice from our top specialists.

Morning snarls, rush hour traffic, and the pollution can weigh the best of us down, even before reaching the work place, drawing from our productivity. The result is, we reach work half tired, irritated and ready to unleash our wrath on the slightest provocation. But what if there were ways to retain the loss of energy and simple exercises that you can practice while stuck in a thick unrelenting traffic! Here are seven yoga exercises from yoga expert Kamlesh Barwal, author of the book, Log Off To Log In, that you can do right at your steering wheel to relax and find peace in the moment.Seated Head Massage
Keep the spine erect and the head straight
Breathing in, raise the right arm
Place the palm on top of the head
Gently massage the top of the head, in a circular motion, in a clockwise direction
Keep breathing smoothly and deeply throughout the exercise
Feel the tension in the head region easing
Feel more relaxed
Blink, Squeeze, Eyes Open Wide
Keep the spine erect and the head straight
Close your eyes
Blink your eyes rapidly about 10-15 times
Blink your eyes slowly about 10-15 times
Shut your eyes as tightly as possible
Open your eyes as widely as possible
Repeat the action a few more times
Keep breathing smoothly and deeply throughout the exercise
Feel the tension around the eyes being released
Jaw Release
Keep the spine erect and the head straight
Place the tips of your three fingers on the cheekbones
Look for muscles that make knots
Keeping your mouth relaxed, press firmly and massage the knots in a circular motion
Pressing down firmly, run your fingers, down along the jaw line towards your chin
Repeat the action a few more times
Keep breathing smoothly and deeply throughout the exercise
Feel the tightness in the face easing out
Neck Rolls
Keep your spine, neck and head erect
Breathing in, raise your chin up and take the head back
Feel the stretch on your throat and the compression in your neck muscles
Hold the posture for a few seconds
Breathing out, bring your chin towards the chest
Rotate your head slowly a few times in both clockwise and anti-clockwise motion
Feel the relaxation in your neck
Ear to Shoulder Stretch
Keep your spine, neck and head erect
Breathing in, raise your shoulders to your ears
Hold the posture
Breathing out, drop your shoulders
Repeat the action a few times Feel the muscles being squeezed in your upper back
Feel the energy move up as the spine is being stretched
Quick Body Shake
Sit straight and tall
Keep your spine, neck and head in a straight line
Bring your hands near your chest
Relax and loosen your wrists, shoulders, and head
Shake your wrists, body and head together (more like when you dance)
Feel the stiffness leaving your body
Simple Seated Twist
Sit straight
Keep your spine, neck and head in a straight line
Breathe in and twist your body towards the right
Twist your spine as much as you can
Stay in this position for 5 seconds
Breathe out and come back to your previous position
Repeat on the other side
Investing 5-10 minutes in such short Yoga breaks can work wonders for the body and mind, says Kamlesh Barwal also CEO, Sri Sri School of Yoga. So, the next time you are stuck in a jam and find your head blowing a little steam, do these exercises and arrive at your destination with a lighter mind.

Anti-Stress Diet Tips

Dr Nisha Manikantan, Founder Director at Sri Sri Ayurveda and author of Ayurveda Simplified shares some food tips that you can use before you start out, or binge on while stuck on the road!

- Fruits such as strawberries, orange, guava and pineapple have large amounts of Vitamin C and are extremely beneficial against stress. The nutrients present in them help reduce fatigue.

- Beans and peas are good foods to fight against stress because they contain high levels of tryptophan. This amino acid helps in the formation of serotonin, a substance that induces a sense of well-being and happiness.

- Bananas are rich in tryptophan too. They also have a type of protein that is converted to serotonin. In addition, they are loaded with Vitamin B and other nutrients such as potassium that work wonders to combat anxiety levels.

- Cereals such as oats and brown rice are rich in lean protein, vitamin B complex, amino acids and essential vitamins - all of which help combat stress and help stay focused and balanced.

- Milk too has a calming effect on the body. Lactium, a protein found in milk helps reduce levels of cortisol (stress hormone).

- Almonds are known to be a super food for the brain. They are packed with antioxidants and are known to relax the muscles and reduce stress.

The Art of Living's international team of experts has introduced the knowledge and real essence of Yoga and Ayurveda to millions all over the globe, not just as a set of physical exercises and diet regime but as a deeper science that discusses them as a union of the mind, body, and soul.

What is PCOD?

PCOD or Polycystic Ovarian Disease is a disease described as multiple cysts in the ovaries. Cysts are small sacs filled with fluid. These cysts are the result of changes in the normal menstrual cycle, because of which the ovary becomes large and produces great amount of androgen and estrogenic hormones. Polycystic ovaries are larger than the normal ovaries. It is also known as Stein-Leventhal syndrome and Polycystic Ovarian Syndrome. Being an ovarian disease, PCOD causes problems during pregnancy, menstrual cycle, diabetes and cardiac function. The disease is likely to get transferred from the mother to her offspring. Here's what you need to know about PCOD and natural ways to reduce the symptoms of the condition.

Symptoms of PCOD

It includes excess hair on the body, decrease in breast size, deeper voice, thin hair, acne, weight gain, pelvic pain, anxiety or depression, infertility. PCOD is on the rise these days among young girls because of stress, obesity, unhealthy eating habits, anxiety, depression, no exercise, and inadequate sleep.

If you have been facing any such problem, you can see the doctor to diagnose your problem. The doctor will perform a pelvic examination such as blood tests or ultrasound to begin with your treatment. The treatment varies from woman to woman seeing their symptoms. Every woman with PCOD should take a healthy diet and do regular exercises. The treatment focuses on inducing ovulation to help them conceive.

Weight loss mostly is a powerful treatment for the patients of PCOD. Increased physical activities like aerobics, dance, jogging, running,etc can help a lot in reducing weight. Vitamins and minerals supplements can prove to be helpful for the PCOD patients to overcome the symptoms. Most of the patients become obese because fatty tissues are hormonally active and produce estrogen, which hinders ovulation. Surgery may be recommended for some women if the PCOD exceeds the normal level or is more problematic. The problem can’t be cured but ingredients like cinnamon, flaxseed, apple cider vinegar and fenugreek can help, or taking fresh foods and salads, avoiding coffee and alcohol, drinking adequate quantity of water, avoiding junk food, etc.

Yoga Exercise for PCOD

Apart from the above mentioned remedies, you can also resort to yoga. Here are five asanas that can help -

1. Kapalbhati

Kapalbhati comes from the word 'Kapal' (forehead) and 'Bhati' which means 'to shine'. It is believed that the regular practice of the exercise brings a natural glow to the face. It is a shat kriya, which means it's a form of a cleansing technique that removes toxic air and toxins from the body. It involves you sitting still in a yogic posture while the breathing exercise takes over the game.

2. Yoni Mudra

Yoni means uterus or womb and this gesture is named the Yoni Mudra because the person who practices it regularly has no external contact with the world, resembling a baby in the uterus. It helps in decluttering the mind.

3. Pawanmukt Asana

This is also known as the Wind Release Pose and it is excellent for stomach and digestive problems. It is known to strengthen the back and abdominal muscles and increase blood circulation.

4. Halasana

'Hal' stands for 'plow' and 'Asana' stands for 'pose'. Halasana or 'the plough pose' takes its name from the farming instrument, plough, used by farmers. Halasana is usually performed after Sarvangasana, which is basically a shoulder stand.

5. Dhanurasana

Dhanurasana, also known as the bow pose, is a yoga exercise which is credited to relieving stress and anxiety, among other benefits.

You may agree, in this fast paced life, we all need to slow down a little and spare some time to relieve the constant pressure and stress of winning the rat race and calm our mind, body and soul. This is when Restorative Yoga comes into play and provides a sense of physical and mental balance. For centuries, yoga has been a practice of choice by millions worldwide for regaining mental and physical strength. According to a survey in the year 2016, conducted by the Associated Chambers of Commerce and Industry of India (ASSOCHAM) - there has been a spurt in the number of Indians taking yoga by up to 30 percent, most of whom have been inspired by various celebrities and the media attention that it has garnered. Similarly, according to the release 2016 Yoga in America Study Conducted by Yoga Journal and Yoga Alliance, the number of US yoga practitioners has increased to more than 36 million, up from 20.4 million in 2012.

Looking at the whopping increase of yoga practitioners in India and the US, we now know how people are preferring yoga over gym or any other activity. Considering the sedentary and pressured lifestyles today, restorative yoga is your savior and how.What is Restorative Yoga?

With the influx of so many yoga styles, each conveying their own blend of postures, meditation, relaxation and philosophy, restorative yoga is one such yogic exercise that leads its practitioner towards a more healing experience that can help usher them into the world of peace and quiet. Restorative yoga generally relies on the use of props including pillows, blocks and straps to support your body in a full, comfortable and long stretch. According to renowned yoga expert, Priyanka Devi Gupta, this age0old practice is especially beneficial in today’s day and age. “Restorative yoga is extremely beneficial for people having a hectic life and helps in slowing down the process. It helps you connect with your mind and body and also lets you focus on your breath.”

This sequence consists of typically five to six poses that allow you to take rest and relax on the given prop. Held for five minutes or more, restorative yoga comprises light twists, gentle backbends and seated forward folds.

How to Practice Restorative Yoga?

Here are five poses of restorative yoga and the steps involved in attaining these poses:

1. Legs-up-the-wall Pose (Viparita Karani)

This pose is a passive and supported variation of the shoulder stand. You will be required to rest your legs vertically on a wall as you lie on the floor. You would also require a thick blanket for support. This is a comfortable pose that will help you relax deeper. It aids mild depression and anxiety as it calms you down, further curing insomnia and other sleeping disorders.

2. Corpse Pose (Savasana or Mrtasana)

Savasana or Corpse pose is synonymous to its name, which means to essentially place the body in a neutral position. This pose lets you lie flat on your back, preferably without any prop, with your eyes closed. You are required to release all the energy down and loosen the body to relax, while moving your attention to different parts of the body. If done well, this posture can help bring you to a meditative state of rest that helps in repairing tissues and cells and in relieving stress. It also helps reduce blood pressure, anxiety and sleeping disorders.

3. Child’s Pose (Balasana)

Balasana or Child’s pose derives its name from two Sanskrit phrases, ‘child’ and ‘comfortable seat’. This pose involves kneeling on the floor by touching the toes and sitting on your heels, about as wide as your hips. Balasana is a deep forward bend, where the torso rests on the thighs. This pose helps in stretching the hips, thighs and ankles. It calms the brain and reduces stress and fatigue.

4. Reclining Hero Pose (Supta Virasana)

Reclining hero pose or supta virasana is a reclining pose. To begin with, kneel on the floor, with your thighs perpendicular to the floor, and touch the inner thighs together by bringing knees close to each other. Slide your feet apart, slightly wider than your hips. Once you get the position right, start lowering your torso towards the floor. Start by reclining back slowly. Your body is supported by your arms as you start going closer to the floor. Ensure that you are not in any way overstraining your muscles. This pose is excellent for aiding constipation and builds stamina. It also helps in eliminating anger and aggression.

5. Reclining Bound Angle Pose (Supta Baddha Konasana)

Reclining Bound Angle pose or Supta Baddha Konasana aka Reclined Cobbler’s Pose is deep relaxing position that requires you to lie down comfortable on your back with legs extended. Bend the knees to bring soles of your feet together to touch. Let the legs fall open on both sides. The natural tendency of the pose is to push the knees towards the floor. This pose stimulates abdominal organs like the ovaries and prostate gland, bladder and kidneys. It improves blood circulation and helps relieve the symptoms of stress, menstruation and menopause.

Priyanka explains, “Although all the poses are super beneficial, the corpse pose, child’s pose and reclining bound angle pose are super relaxing in their own way. Initially, it will be difficult to focus on your breath as random thoughts keep distracting the mind, however, with practice you will know the difference.”

What are the Benefits of Restorative Yoga?

Here are some of the benefits that restorative yoga has to offer to all the yoga practitioners:

1. Helps you calm down

Restorative yoga offers an excellent opportunity to cut chords and disconnect with the outside world and let you travel to the world of nothingness and helps in calming you down. As you move along, it helps you to get in to deepened awareness and meditation. Moving through the poses slowly, you will start exploring your mind and body at a very steady tempo.

2. It lets you learn the art of acceptance

Restorative yoga does not have a forced pose; hence, it lets your body release itself according to ease. It lets you accept the kind of body you have and throw away all the preconceived notions about it.

3. It enhances flexibility

Although all the yoga poses make you a lot more flexible, however, practicing the restorative yoga makes the job easier. You generally explore what happens when your body releases all the tension.

4. It helps shed weight

Restorative yoga helps ion reducing cortisol levels that are also responsible for increased abdominal fat among other negative effects on our body.

5. It boosts your immune system

A regular restorative yoga practice actually helps improving the immune system. It is because the asanas (poses) nurture the body and induce relaxation response, while reducing the stress response, which further help in building a better immune system.

6. It heals sickness and soothes your nervous system

Restorative yoga does not include any active asana, rather it lets you and your body relax. The body, while in such pose, heals itself and cures the sickness. It also provides benefits including promotion of smooth blood circulation and tissue renewal.

Restorative yoga takes your body into a state that allows rejuvenation and relaxation. Go ahead and try these relaxing poses and say hello to a quieter mind.

Yoga is the new gym these days with more and more people taking to this discipline for its many health benefits. Regular practice of yoga can provide the much needed relief from the daily stresses of urban life. Yoga combines physical, mental and spiritual practices. These days yoga schools and classes are on the rise. While a daily gym routine may not be suitable for all age-groups, Yoga and its different asanas and breathing techniques cater to all age brackets, be it young or old.

Some of the other benefits of yoga include increased flexibility, increased muscle strength and tone, improved energy, maintaining a balanced metabolism, weight reduction, improved athletic performance, protection from injury and many more. Body balancing plays a vital role in our well being as it reduces stress levels, enables you to have a good posture, increases core strength and stability, raises your consciousness and also helps you concentrate better. There are various yoga asanas that help in body balancing like Tadasana, Parsvakonasana, Virabhadrasana, Prasarita Padottanasana and Trikonasana being one of the effective ones.

“The Trikonasana is the building block of your yoga practice. It is very easy to do it but at the same time is it also very easy to get it wrong. It involves all your joints and the primary purpose is to align all your joints,” says Yoga Expert, Zubin Atre.

Benefits of Trikonasana

Let’s consider this yoga asana which is simple to execute but has many significant benefits. Trikonasana, as the name suggests is a triangle-shaped asana and can provide the following benefits if practiced regularly.

1. Helps in stretching hips, side of the torso and the hamstrings of your left leg.

2. Stretches the spine.

3. Supports the stimulation of spinal nerves.

4. It helps in improving the alignment of shoulders and flexibility of the spine.

5. It also strengthens the ankles and tones the ligaments of the arms and legs.

Who should stay away from Trikonasana?

This asana shouldn’t be performed by those who suffer from severe back pain. Others who are advised against trying this asana include those suffering from diarrhea, neck & back injuries, dizziness or vertigo because it is very easy to lose your balance while performing this pose.

How to do this body balancing asana

Stand erect and set your legs wide apart. Point your left foot out so that it is perpendicular to your right foot. This gives you a slightly broader base to balance on. Extend your arms at the shoulder level. Inhale and raise your right arm by the side of your head. Make sure that both your arms are parallel to each other and your legs are stretched straight. Now, while exhaling gently slide your upper body to the left and tilt it down. Your arm will also move simultaneously. As your left hand comes down you can keep it on the ankle, over the shin, on your knee or simply rest it on the floor. Your chest and tummy should be facing the front. Remember that you need to get all the muscles involved and make sure all the joints are in one line. Gently stretch your left palm away from the body and press with the back of your hand into the shin or ankle. This will push your hip forward and the right shoulder will be pulled further back engaging all the muscles. The weight should be on both the legs and you are just pressing your hands against the inside of the leg to maintain balance. Repeat it using the other arm. You can practice this pose for 2-6 long breaths.

There are four variations of trikonasana namely,

A. Extended Triangle pose (Utthita trikonasana)

B. Bound Triangle pose (Baddha trikonasana)

C. Revolved Triangle pose (Parivrtta trikonasana)

D. Reclining triangle pose (Supta trikonasana)

Tired of hearing from your relatives, “Doesn’t your mommy feed you well?” Or from your friends that “You are too skinny”. First of all, we would like to state outright that your body is yours to feel proud of. There is nothing like too thin or not too thin. However, it is important to eat well, work out and be healthy. If you would like to get rid of your lanky or thin frame, then try yoga for weight gain.

Even though you’ve changed your eating habits, you still remain thin? If this is the case with you, then you’ve stopped at the right place. And yoga is the answer to all these questions. However, it’s important to understand the cause of your thinness, if it’s because of some disease, hereditary or distorted diet-plan or any other.

Lameeya Arsiwala, an expert in Hatha Vinyasa, Iyengar, Vinyasa Flow, attended the Australian Yoga Academy in Melbourne and now manages The Yoga House, Mumbai. “A fit body is not one that is necessarily ripped and pumped; a fit body is high on stamina, healthy from within and comprises of a fit emotional well-being. Our emotions are responsible for a large percentage of diseases in the body. The mind plays a very important role in a healthy, well-functioning body. It is only natural then, that yoga enthusiasts and practitioners pay close attention to meditation and other non-physical aspects of yoga.”

Abhishek Maheshwari, yoga instructor at Mystic Yoga Cafe, Kolkata points out that a lot of things are inter-linked when it comes to yoga. Therefore, there aren’t asanas which would directly impact increased muscle mass. Rather, if one wants to gain weight, they have to practice yoga postures regularly - which will aid in better digestion and would consequently increase the diet of the individual. He adds, “Yoga will bring your metabolic rate to an optimum level.”

Here are some poses that will help you relax your body, build muscle mass, improve your digestive system and flourishing the practitioner’s appetite, hence facilitating weight-gain.

1. Virabhadrasana (The Warrior Pose):

The poses in the series of Virabhadrasana can help you build muscle mass, recommends Lameeya. This will further increase the elasticity of your muscles. This yoga pose burns a lot of calories and provides the body with the requisite energy throughout. Hence, helps in increasing your appetite.

2. Savasana (The Corpse Pose):

The corpse pose is vitally regarded as one of the most effective poses for keeping the body and mind at ease. This relaxing and meditative pose is beneficial for the body’s ability to gain weight as it reduces stress, which is a key cause in losing weight, and leaves the body peaceful. Ms Hansaji J. Yogendra, Director - The Yoga Institute, Mumbai adds that this asana can help you focus on being cheerful. She says, “It’s all about being positive and practicing attitudinal training because ultimately you need to keep your mind healthy and that can be achieved through this asana.”

3. Sarvangasana (Shoulder Stand):

It helps in problems related with indigestion and also nourishes the blood flow in brain. It can also be considered as an efficacious posture to increase muscle strength. To perform this pose, you first need to lie down on the floor, make sure that your legs are together and your palms face the ground. Then, lift your hips while inhaling at the same time. The third step is to raise your legs initially to about 30 degrees and then to 90 degrees and slowly take your back off the ground with the help of your hands.

Hold onto this position for 5-8 counts and then revert slowly to your initial position. Repeat this 4-5 times in the beginning. This yoga asana comes under the inverting postures along with Sarvangasana and Viparita Karani (Legs-up-the-wall pose) and is useful in maintaining the hormonal function apart from obtaining muscle mass. It is further beneficial for people having hyperthyroid, due to which there is weight-loss and this asana will help lessen the effect.

4. Supta Badhha konasana (Reclining-Bound-Angle-Pose):

Lameeya suggests this restorative posture which helps in maintaining calmness of the mind and can help in digestion. It can help in acquiring complete control over body and mind. The asana helps in receiving symptoms of stress and depression. To do this, you need to first sit straight on your yoga mat and fold your knees. Then, follow the below mentioned points:

1. Now press the soles of your feet together with the help of your hands.

2. Start leaning on your back now and keeping your hands beside you to avoid uncomforted posture and continue until your back rests on the mat.

3. Put your hands above your head in a prayer pose and inhale deeply.

4. Concentrate on your breathing and relax.

Health5 Effective Yoga Poses To Gain Weight Fast
5 Effective Yoga Poses to Gain Weight Fast Srishti Walia | Updated: August 30, 2016 12:10 ISTTweeterfacebook Reddit
5 Effective Yoga Poses to Gain Weight Fast
Highlights
Yoga is beneficial for the mind and bodySome yoga asanas can affect your metabolism and digestionThus, help you gain weight, if required
Tired of hearing from your relatives, “Doesn’t your mommy feed you well?” Or from your friends that “You are too skinny”. First of all, we would like to state outright that your body is yours to feel proud of. There is nothing like too thin or not too thin. However, it is important to eat well, work out and be healthy. If you would like to get rid of your lanky or thin frame, then try yoga for weight gain.

Even though you’ve changed your eating habits, you still remain thin? If this is the case with you, then you’ve stopped at the right place. And yoga is the answer to all these questions. However, it’s important to understand the cause of your thinness, if it’s because of some disease, hereditary or distorted diet-plan or any other.

Lameeya Arsiwala, an expert in Hatha Vinyasa, Iyengar, Vinyasa Flow, attended the Australian Yoga Academy in Melbourne and now manages The Yoga House, Mumbai. “A fit body is not one that is necessarily ripped and pumped; a fit body is high on stamina, healthy from within and comprises of a fit emotional well-being. Our emotions are responsible for a large percentage of diseases in the body. The mind plays a very important role in a healthy, well-functioning body. It is only natural then, that yoga enthusiasts and practitioners pay close attention to meditation and other non-physical aspects of yoga.”

Lameeya practicing her yoga regime
Abhishek Maheshwari, yoga instructor at Mystic Yoga Cafe, Kolkata points out that a lot of things are inter-linked when it comes to yoga. Therefore, there aren’t asanas which would directly impact increased muscle mass. Rather, if one wants to gain weight, they have to practice yoga postures regularly - which will aid in better digestion and would consequently increase the diet of the individual. He adds, “Yoga will bring your metabolic rate to an optimum level.”

Here are some poses that will help you relax your body, build muscle mass, improve your digestive system and flourishing the practitioner’s appetite, hence facilitating weight-gain.

1. Virabhadrasana (The Warrior Pose):

The poses in the series of Virabhadrasana can help you build muscle mass, recommends Lameeya. This will further increase the elasticity of your muscles. This yoga pose burns a lot of calories and provides the body with the requisite energy throughout. Hence, helps in increasing your appetite.

Read about: Virabhadrasana I

Read about: Virabhadrasana II



2. Savasana (The Corpse Pose):

The corpse pose is vitally regarded as one of the most effective poses for keeping the body and mind at ease. This relaxing and meditative pose is beneficial for the body’s ability to gain weight as it reduces stress, which is a key cause in losing weight, and leaves the body peaceful. Ms Hansaji J. Yogendra, Director - The Yoga Institute, Mumbai adds that this asana can help you focus on being cheerful. She says, “It’s all about being positive and practicing attitudinal training because ultimately you need to keep your mind healthy and that can be achieved through this asana.”

Click here to know how it’s done - Savasana.



3. Sarvangasana (Shoulder Stand):

It helps in problems related with indigestion and also nourishes the blood flow in brain. It can also be considered as an efficacious posture to increase muscle strength. To perform this pose, you first need to lie down on the floor, make sure that your legs are together and your palms face the ground. Then, lift your hips while inhaling at the same time. The third step is to raise your legs initially to about 30 degrees and then to 90 degrees and slowly take your back off the ground with the help of your hands.

Hold onto this position for 5-8 counts and then revert slowly to your initial position. Repeat this 4-5 times in the beginning. This yoga asana comes under the inverting postures along with Sarvangasana and Viparita Karani (Legs-up-the-wall pose) and is useful in maintaining the hormonal function apart from obtaining muscle mass. It is further beneficial for people having hyperthyroid, due to which there is weight-loss and this asana will help lessen the effect.



4. Supta Badhha konasana (Reclining-Bound-Angle-Pose):

Lameeya suggests this restorative posture which helps in maintaining calmness of the mind and can help in digestion. It can help in acquiring complete control over body and mind. The asana helps in receiving symptoms of stress and depression. To do this, you need to first sit straight on your yoga mat and fold your knees. Then, follow the below mentioned points:

1. Now press the soles of your feet together with the help of your hands.

2. Start leaning on your back now and keeping your hands beside you to avoid uncomforted posture and continue until your back rests on the mat.

3. Put your hands above your head in a prayer pose and inhale deeply.

4. Concentrate on your breathing and relax.


5. Pawanmuktasana (Wind-Relieving Pose):

The asana will improve your appetite and act as a remedy for digestive problems. Also, blood circulation in lower abdomen will be improved. For this, you first need to lie on your back with your arms beside you.

1. Keep your feet together and stretch them.

2. Fold your knees slowly and wrap your arms around them.

3. Take a deep breath and while exhaling pull your knees close to your chest.

4. Inhale again and try to touch your chin with your knees.

5. Hold the breath for about 30-40 seconds in the beginning and gently exhale.

It is said that in the end, your body has its own intelligence and you are required to follow an adequate balance of active (dynamic) and passive (restorative/non-dynamic) yoga practices along with a diet which nourishes your body. Losing weight or gaining it, the motive should be to remain fit and healthy. Lameeya asseverates that if one is looking to keep the body at its natural state, a traditional hatha yoga practice is appropriate for you. “You can additionally also adopt alternate nostril (anuloma viloma) pranayama in order to bring the body into balance internally. This will regulate your hormone function, facilitating healthy weight gain where necessary.”

Ms Yogendra says that one may not see significant difference initially but after regular and prolong practice. Diet also plays an important role along with the yoga regime. To gain weight, one should consume a diet that contains more calories. However, these additional calories should be added by healthy food sources containing essential nutrients such as proteins, fiber, vitamins and minerals. In brief, a balanced diet. This will ensure that the body is well nourished, putting it in a good position to add weight. Junk food should be avoided nonetheless.

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