Planks

The plank is one of the most effective ab exercises you can do.There are many, many variations and modifications to the plank exercise. Planks are a good way to strengthen more than one muscle group at a time. And as busy as we are, multitasking during exercise is definitely the bonus!

Benefits to planks:-

No equipment is required, which means you can do them anywhere.

Improves back strength — planks work both the upper and lower back muscles.

Strengthens the abdominal — and not just the rectus abdominal down the middle, but the transverse abdominal,along the sides of your torso.

Works the legs — depending on the variation you choose, you can multitask and hit the lower body as well.This may include the thigh muscles (quadriceps and hamstrings), as well as the inner thighs (abductors) and outer thighs (abductors).

Plenty of modifications –  so that you can start easier and progressively get stronger.

Basic Plank:-

Planks

To get in plank position, start by lying down on your stomach.  Keeping your forearms to the floor and directly beneath your shoulders, press down to straighten your legs, lifting at the torso.  Support yourself on your forearms and the balls of your feet.  Keep your body in a straight line, being mindful of your rear.  Hold the position for as long as you can, contracting your abdominal and core muscles
to keep form.  And breathe.

Beginner: Start on your knees, keeping your shoulders and hips in a long line.

Side Plank:-

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Lay down on your side, supporting yourself on the forearm and the outside of the foot of the same side.Lift at the torso, keeping your hips, shoulders and feet aligned. Squeeze your abdominal and core muscles hold for as long as you can before switching to the other side.

Advanced – lift the arm not being used to support your plank into the air, opening the chest.

 

 

 

Fish posture

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Fish posture name comes from the Sanskrit words matsya meaning “fish” and asana meaning “posture” or “seat”.

Benefits of Fish Pose:-

Improves the quality of your breath by opening the accessory muscles of breathing.

Relieves tension in your neck, throat, and shoulders.

Opens muscles in your abdomen and in the front of your neck.

Strengthens your upper back and the back of your neck.

Relieves stress and irritation.

Improves posture.

How to do:-

lie down flat on your back – knees straight, legs and feet together.

Bring your arms by your side, palms down. Lift each hip to allow your thumb and first few fingers to fit under your hip,placing your hips back to the earth.

Bend your elbows, keeping your hands under your hips, and press into the earth with your forearms.

Inhale and lift your chest and head away from the floor; arch your chest until you are sitting halfway up.Then, release your head back onto the floor. Be sure to keep your legs straight and thighs active, reaching out through your heels.

You should support your weight on your forearms and elbows (absolutely not on your head).Either the back or top (crown) of your head will rest on the floor, depending on how high you arch your chest.

It is important to lower your chest slightly toward the floor if you feel any pain or discomfort in your neck or throat.

As a beginner, hold posture for 3-6 steady, deep breaths.

To release, exhale and gently lower your torso to the floor, activating your thighs and abdominals to do so.

During pregnancy this yoga asana is to be avoided.

If you suffer from serious lower back or neck injury avoid this posture.

Gomukhasana

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Gomukhasana  is one of the popular sitting postures. It is called cow-face because in this pose the lower limbs resemble the face of the cow.It is an often-underestimated pose which works two of the most important parts of the body – the shoulders and hips.

In Sanskrit
Go – of cows
Mukha – face
Asana – physical posture
(Cow-face Pose)

While practicing Gomukhasana the muscles of the lower back, buttocks and the knees are properly stretched. It  is a great hip and shoulder opener and can be a boon for those suffering sciatica. When you feel tired, tense or worried, practicing Gomukhasana will help release the tension.

 Asana Technique:-

Sit on the floor with the legs stretched straight in front.

Bend the left knee back and place the left foot beside rt buttock so that lt heel touches the rt buttock.

Raise the right leg and place the right thigh over the left one.

Place the right foot beside left buttock.

Rest the ankles, keeping the toes pointing sideway.

Raise the left arm over the hand, bend it at the elbow backwards and place the left palm below neck   between the shoulders.

Lower the right arm, bend it at the elbow and raise the right forearm up behind the back until the right hand is in between the shoulder blades.

Clasp the hands behind the back between the shoulders.

Hold this position as long as it is easy for you breathing normally.

Keep the neck and head erect and look straight ahead.

After a comfortable time period unclasp the hands, and straighten the legs; and Relax.

Repeat the pose on the other side for the same length of time.

 

Precautions:-

Avoid Gomukhasana if you have serious back or shoulder problems.
If there is pain in the knees or hips, try not to extend the feet too far back.
Use a handkerchief to hold if you find it difficult to clasp your hand.

 

Anulom Vilom Pranayama

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Anulom Vilom (Alternate Nostril Breathing) is one of the most effective pranayama (breathing exercises) to purify the mind and body.
Anulom Vilom pranayama can be performed by people of all ages.

The benefits of Anulom Vilom are:-

Regular practice helps in relieving stress, cold, mild fevers, eye and ear problems, etc.
It also helps to change the thoughts in your mind from negative to positive.
Regular practice of this Pranayam has the capacity of cleansing all your innumerable Nadis, which makes the body healthy lustrous and strong.

How to do:-

Sit with cross-legged on a floor and close your eyes and keep all your muscles relaxed.Focus your attention on your breathing.

Now press the right nostril with the thumb of your right hand and inhale slowly through the left nostril. Fill your lungs with air.

Count until 5 to retain the breath.

Remove your thumb from your right nostril and close your left nostril with the ring finger of your right hand and exhale through the right nostril

Now again inhale through your right nostril while still keeping the left nostril pressed.

Retain the breath until 5 counts and release air through left nostril.

Repeat some 10-15 rounds more.

Precautions while performing ANULOM VILOM :-

When breathing you must breathe into your lungs and not your stomach.
No organs in the stomach should not be filled with air.
Must be performed slowly whenever done.
While performing this asana you must be in a relaxed posture and should not stress out
Women who are pregnant or having periods, do not do this exercise.

Push-ups

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Push-ups are one of the most recognizable exercises,they require no equipment and are the perfect body weight exercise to do.Push-ups don’t just work the arms and chest – they work multiple muscle groups.With push-ups, you get more fitness bang for your buck.

To increase the stress on the abdominal muscle, a modified form of knee push-ups for beginners keeps the feet raised and locked together.When you reach the stage where knee push-ups are not challenging enough, you are ready for regular push-ups.

How to do a push up:-

Get down on all fours and place your hands on the floor so that they’re slightly wider than shoulder-width apart

Straighten your arms and legs

Your feet should be set up in a way that feels right and comfortable to you

Brace your core and squeeze your glutes.Hold these contractions for the entire exercise

Next, lower your body until your chest nearly touches the floor, then push yourself back up to the starting position as quickly as possible

V-Ups

lower ab workout
Abdominal V-Ups are an exercise that work both the upper and lower abdominal muscles at the same time. You can also use the exercise to help strengthen the lower back muscles and to tighten the thighs.The V-ups exercise is a more advanced form of most ab workouts.This challenges your core, abs, back, and flexibility..

How to do the V-Ups Exercise:

Lie down on a flat surface or mat and then extend your arms behind your head

The back of your hands should touch the floor

Keep your feet together and your toes pointed toward the ceiling.

Keep your legs straight and lift them up

At  the same time raise your upper body off of the floor and reach for your toes with your hands.

Squeeze your abdominal muscles as you reach for you toes

Then slowly lower yourself back down to the starting position to finish the first repetition.

Before you try to do abdominal V-Ups, make sure to do a thorough stretch of your lower back and leg muscles.Be careful performing abdominal V-Ups, since the exercise can cause a lower back injury if you do not use the proper technique

Walking

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Walking is a best exercise which doesn’t require special equipment.One of the easiest ways to get more active.It’s a low impact exercise.
How to do:-

Keep chin parallel to ground
Focus 15 feet in front of you
Move shoulders an arms naturally
Gently tighten stomach muscles
Position your feet parallel to each other

 

Benefits Of Walking:-
Helps in weight management
Reduces the risk of some cancers
Helps maintain strong bones
Reduces the risk of heart attacks
Reduces stress
Improve sleep,mood and general outlook on life
Maintaining the immune system
Cutting cholesterol(LDL “bad” cholesterol)
Raise cholesterol(HDL “good” cholesterol)
Burn calories
Build aerobic fitness
Helps maintain lean muscle tissue