What Are Some Healthy Energizing Snacks You Can Have Before Your Next Yoga Session

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Eating too much or leaving your stomach empty for a long period of time before you hit the yoga mat is not a healthy habit. At least an hour before you exercise, consume some food to keep your body fit and ready for the turns and stretches, which your body will go through during the yoga session. But see to it that what you eat is something healthy and will give you that added boost you need.

Banana

Banana is a fruit rich in potassium, which works well with sodium in keeping your body hydrated. This is important as you will be sweating a lot during the session. It also has magnesium that counteracts muscle contractions and bloating.

Raisins and Dried Fruits

Raisins, prunes, dried apricots, and the like, contain nutrients and minerals that you will find useful on your various yoga poses. Pick the ones without added sugar because the raisins alone are a gold mine of natural sugar, which is a good source of energy.

Almonds

Almonds have Vitamin E, potassium and magnesium that will give you energy, relieve you from hunger and help hydrate your body. They can also provide stamina to your muscles. Ensure that you only eat the plain and unsalted ones.

Oatmeal

If you are to eat oatmeal prior to doing yoga, have it an hour before so it is digested well. It has fibre and magnesium that will give you energy as you do your exercises.

Greek Yogurt

The protein-rich Greek yogurt is a good snack to take before your yoga session. It is also lactose-rich and has natural sugar that can provide prolonged energy as you work out. Yogurts also contain good bacteria that help in digestion.

Protein Shake

A plant-based protein shake is a wonderful pre-workout snack. It will be sustenance to your blood. You can also try smoothies made of avocado or bananas. Cacao and almond shakes are also good options. You can use coconut water or acai puree for your smoothie, which can give you a bit amount of healthy fats that will aid your body to absorb the nutrition from the shake.

Great Exercises For New Mothers

Baby

Exercising after giving birth is not just intended to bring back the form you had prior to pregnancy. The whole nine months and the delivery process have stretched your body’s tissues and muscles that they need to cool down after the strenuous procedure. Safe and gentle exercises are needed to help these muscles heal and transition towards your regular workout regimen. But as you go about this, do this in consultation with your physician.

Pelvic Floor Exercises

The pelvic floor is an important part of your body that help in delivering the baby. Made up of tissues and muscles beneath your pelvis, the pelvic floor aids the baby to turn and make it to the birth canal. An example to exercise this portion is to lie on one’s stomach then stretch and repetitively lift the arms and legs a few inches and hold them for a few minutes.

Walking

A gentle stroll is an easy and simple exercise that will slowly bring your body back on track. It works out your breathing, legs and balance. As soon as you feel that your body has adjusted as you went along, you can carry your baby in your next walk.

Kegels

To tone your bladder muscles, Kegels is one of the exercises that will be of help to your body. This is done by contracting and holding the muscles that control your urine flow. The reason behind this exercise is to avoid urine leaks.

Head Lifts and Curl-ups

Another great exercise for new mothers is head lifts and curl-ups. From a lying position, bend your knees and let your feet fall flat on the floor. Breathe in and out and when you exhale, elevate your head and neck then lower them down. For curl-ups, elevate your upper body towards your knees, hold for a few minutes before returning to the lying position. Exercises like the mini-crunches or sit-ups, not the full ones, will also engage your pelvic floor and transverse abdominus (TVA).

Squats

Stand with your feet apart. Then slowly bend your knees and bring your hips down while keeping your back straight. Bend until you reach the sitting position then, using your heels, push your weight back to an upright position. This will strengthen your abdomen.

Can Yoga Help Prevent Stretchmarks?

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When your skin loses its elasticity and your body is undergoing a drastic physical change like a rapid weight gain, it is very likely that you will have stretch marks. These are not just caused by pregnancy alone. It can be hereditary. It can be because of a hormonal change or it can be because you are trying to bulk up at such as short amount of time. We’ve read about how we could prevent ourselves from getting one. Can practicing yoga help?

Yoga is one form of exercise and a form of meditation as well. The poses done during the classes have physical benefits and it is all about creating that balance in your body by developing one’s strength and flexibility. Just like any physical activity, Yoga can prevent the formation of stretch marks in your body because it helps in controlling the amount of weight that you are gaining. It helps tone your musles too. Yoga helps you in taking care of your body and your skin so it is toned and firm and you will less likely develop stretchmarks.

In Yoga, deep breathing exercise is performed. This is essential in battling stretchmarks because this exercise can improve blood and oxygen circulation all over you body. Therefore, this promotes skin tissue repair and regeneration. Better blood flow also means that the essential nutrients are distributed well into the body, including your skin, and so your body is able to produce collagen and elastin.

Yoga may not necessarily treat stretchmarks but practicing this can make a big difference. Being able to go into a state of relaxation means that your body can stop producing the stress hormone called cortisol which can affect your overall skin health. With Yoga, you feel lighter, calmer and your skin more clearer.

Benefits Of Yoga

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Yoga as a form of exercise has been increasing its popularity today. A practice that originated from India, its purpose was to create harmony in the mind and the body. The benefits of getting into yoga practice is numerous and this is one of the reasons why more and more people are doing it.

Yoga and its Benefits

Improves Flexibility And Strength

In your first yoga class, you probably won’t be able to do those seemingly impossible poses yet. However, if you stick to it and practice regularly, those difficult poses will become effortless. Together with building your flexibility, you will feel that you are a lot more stronger than before even if you don’t lift weights. That’s because you are using your weight as resistance.

Improves Posture

Poor posture can result to back pain. Doing the yoga poses regularly will correct bad posture over time and therefore leading to far less aces and pains in your body.

Tones Up Your Body

Not only does yoga really build up your core strength, it also does great things to tone up your body. It does wonders to tone up your butt, help make your breasts perky, help remove the fat from the back of your arms, and even helps remove some cellulite. So many great benefits of yoga!

Improves Focus

It takes focus to move from one pose to another, more so when you have to maintain that pose for a certain amount of time. People who practice yoga found out that they are less distracted, not just during their practice but also in most of their daily tasks at hand. They have better memory, coordination and reaction time.

Some of the positive effects of yoga in one’s health includes the regulation of the adrenal glands, the drop in the blood pressure and blood sugar, the boost in immunity and the increase in blood flow throughout the body. But perhaps one of the most important benefit that one will get from practicing yoga is the decrease in the stress level. Because your body is in a relaxed state, you are able to manage stress so you feel better and you look better.

The more you get into the practice, the more benefits you will reap. And the more fun you will have! So if you haven’t started doing it, now is the best time to try and see for yourself. You might be surprised.

Can Yoga Help You Lose Weight?

Yoga for weight loss

Yoga is an ancient spiritual practice that is still done today. It’s a practice that helps calm the minds and bodies of people. It’s proven to have multiple benefits, two of which are weight loss and less weight gain. Here are some ways yoga can contribute to it.

Choosing a vigorous yoga style (e.g. Power Yoga, Vinyasa, Ashtanga, etc.) may help your goal of losing weight. These can tone your muscles making you look slim, burn calories, stretch and and may provide a weight bearing exercise for your bones. These classes usually lasts for 90 minutes and can definitely have a cardiovascular benefit.

While yoga may burn less calories than the traditional physical exercises, it may increase the mindfulness of a person. They soon have the ability to observe what is happening to them internally and become more conscious of the food they take in and possibly their calorie intake. Yoga practitioners tend to avoid the food that makes them feel inactive or make them experience a feeling of lacking in energy. Instead, they’ll take in the food that makes them feel amazing and pumped up.

As it is known, stress is a big factor that helps a person gain weight. Yoga can help relax a person mentally, emotionally, physically, and spiritually. When you take yoga classes, your stress levels slowly decrease and you will gain less weight.

Being overweight is an effect of a body being high in toxicity. Yoga helps tone your organs and make them work properly again. Once they work properly again, the detoxified organs (e.g. liver, kidneys, etc.) can start detoxifying your body and then you can lose weight properly again.

People saying that yoga is too tame for weight loss certainly doesn’t know about these. Surely there are more ways to lose weight or at least, keep from gaining weight with the help of yoga. Whether it’s by decreasing your stress level or increasing your mindfulness, it helps you with your weight.

5 Tips To Help Make Yoga Easier

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Yoga is a form of discipline. It originated in India and it was made popular as a physical exercise in the 1980s in the Western world. It is a discipline that is physical, mental and spiritual in nature. When you sign up for a class you do all these poses and each one of these has a purpose. It may not be easy if you are new and you aren’t that flexible or you carry extra weight.

Know Your Limits

Know your body and its limits. Do not compare yourself to another yoga student. That student may have started practicing yoga earlier than you did and you may not be as flexible as he is (at least not yet). Do not push too hard and instead, do what you can as long as you are stable and comfortable.

Breathe

Do not forget to breathe. Yoga is all about focus and relaxation. If you are holding your breath then you may not be able to think about the pose or your need to relax in order to maintain the posture because you are thinking about when this will be over.

Blocks & Wedges

Use blocks and wedges if needed. If you can’t reach the floor when doing a pose, then using a cork block or foam block could do the trick. You will be able to stretch deeper by adjusting its height depending on how your body feels. Use wedges on the other hand if your wrists becomes too sore. It should be able to relieve the pressure on your joints.

Straps

Use straps if necessary. On some poses you may find it difficult to bring your hand to your foot. Using a strap could make up for the distance between the two and still be able to do the needed pose.

Get Help

Work with your Instructor at being creative. Tell her which poses that you find difficult and ask if you could do the poses with the help of a chair or the wall. Don’t let this stop you from practicing yoga because eventually, you will learn to do everything on your own.