Category: Sports Nutrition

Five Yoga Poses for Healthy Body and Mind

Just like Ayurveda, yoga too is a pride of India. It has origin from the divine land, India. Today, even the modern world has accepted and adapted Yoga as one of the effective healing modalities. It is basically a science of self-realisation.

Yoga is a big science by itself and a trend of the modern-day world. It is a comprehensive method of psycho-somatic healing, an answer for many physical and mental problems and a unique way of balancing and maintaining a rhythm between body and mind.

The practices of yoga were elaborated and given a philosophical foundation of Yoga Sutra of the Indian scholar Patanjali, who is traditionally regarded as the ‘founder of Yoga’. The period of this work dates back to 3rd century B.C.

Five Yoga Poses for Healthy Body and Mind

Om Mantra:

om mantra

  • The practice of chanting “OM” cures high blood pressure, migraine, tension, constipation, heart attack and all digestion problems. The chanting of Om Mantra provides internal relaxation as well. Chanting of Om is considered as a powerful yogic exercise. It relaxes mind as well as body. The problem of stammering is also cured by chanting Om Mantra. Chanting of Om Mantra purifies the environment and creates positive vibrations so it relaxes the mind as well.
  • For practising Om Mantra, take a position in Padamasana and close your eyes and bring both hands in Gyan Mudra
  • Touch the tip of the thumb with the tip of index finger.
  • Back and neck should be kept straight.
  • Keep all the muscles of the relaxed.
  • Body should be in a still position
  • Take deep breath and without giving a pause, say ‘Om’.
  • First, practice it for 5 minutes and then increase it from 25 minutes.

Surya Namaskar:


  • Surya Namaskar is one of the most complete methods to bring about health and vigour while at the same time preparing an adept for the deeper processes of yoga. This yogic exercise is based on the 3 elements: rhythm, energy and form. This yogic exercise thus becomes strong, supple, agile and healthy. Some experts, including Ayurvedic physicians, consider surya namaskar as the crest of jewel exercises. This yogic exercise is the best way to relax and rejuvenate the body and also help to tide over a hectic day with ease.

The 12 poses of Surya Namsakar or Sun Salutation include:

  • Pranamasana
  • Hastauttanasana
  • Hasta Padasana
  • Ashwa Sanchalanasana
  • Dandasana
  • Ashtanga Namaskara
  • Bhujangasana
  • Parvatasana
  • Ashwa Sanchalasana
  • Hasta Padamasana
  • Hastauttanasana
  • Pranama asana

Dhanurasana (Bow pose):

bow pose

  • In Ayurveda, it is said that abdominal problems are the root cause of all the problems. So, it is necessary to keep the stomach healthy. This asana provides relief from all the abdominal problems and therefor, helpful in keeping body and mind healthy. This asana helps to improve digestion by stimulating gastric secretions. By doing this asana, the muscles of the vital organ liver are massaged. This asana is also recommended for the management of diabetes, back pain and neck pain.

Steps of Dhanurasana are:

  • Start the asana by lying flat on the stomach with legs and feet together and the arms and hands beside the body.
  • Bend the knees and bring heels close to the buttocks.
  • Place the chin on the floor and clasp the hand around the ankles.
  • Now, take a deep breath and raise the head trunk and legs above the ground in order to lift legs and pull hands and legs in the opposite direction.
  • Support the entire body on the floor. Hold the position for as long on the floor.
  • The last step of this asana is holding the position for as long as is comfortable and then slowly relax the leg muscles, lower the legs, chest and head to the starting position. Do it minimum 3 times daily.



  • Halasana is an inversion asana and it is important for the beginner to do sufficient warm up poses before attempting this pose. This pose gives flexibility to the spine as well as strengthens the back muscles, improves digestion and appetite, effective in weight loss, strengthens the abdominal muscles, helps to reduce stress, normalises the blood-glucose level and stimulates the internal organs.

Steps of Halasana are

  • Start the asana by lying on the back with the arm besides and palm downwards.
  • As you inhale, use the abdominal muscles to lift the feet off the floor, raising the legs vertically at a 90 -degree angle.
  • Continue to breathe normally and supporting the hips and back with the hands, lift them off the ground.
  • Allow the legs to sweep in a 180-degree angle over the head until the toes touch the floor.
  • The back should be perpendicular to the floor. This may be difficult initially, but make an attempt after a few seconds.
  • Do this slowly and gently but it must be ensured that there should be no strain on neck or you may push it into the ground.
  • Hold this pose and let the body relax more and more with each steady breath.

Shavasana(Corpse pose):

Corpse pose

  • This yoga pose is practiced after an active yoga session. It provides deep healing and completely relaxes the body. This pose can also be practiced whenever a person is extremely tired and need to get back to work quickly as it is refreshing and rejuvenating. The body and mind relax which in turn helps in repairing the cells and tissues and releases stress. The body relaxes and calms down, the blood pressure also drops and this helps in relaxing heart also. As a result, anxiety is in control.

Steps of Shavasana are:

  • Lie down on the back and keep the legs straight on the floor, with both the feet apart as shoulder width.
  • Toes should be turned outward as possible and let the fingers curl up slightly.
  • The head and spine should be in a straight line.
  • Relax the whole body and stop all the physical movements.
  • Close the eyes gently.
  • Now, mentally watch the breathing and allow it to become rhythmic and relaxed.
  • Duration should be minimum 5 minutes.

So, here are these effective Five Yoga Poses for a healthy body and mind, practice them and stay fit!!

Control Obesity With 10 Best Home Remedies for Weight Loss

About Obesity

Obesity is a condition in which excessive fat gets accumulated in the body. This condition of ‘extreme overweight’ is mostly linked to the consumption of excess calories, along with heredity factors, hormonal problems and sedentary lifestyle. Obesity can affect individuals of all age-groups.

Obesity is determined on the basis of calculation of a person’s Body Mass Index (BMI). For calculating BMI, the weight of a person in kilograms is divided by his/her height in meters squared. If the BMI of a person is between 30 and 40, the condition is described as obesity; while a BMI between 25 and 29 indicates that a person is overweight.


Obesity can become the causative factor of a number of serious, life-threatening diseases, such as heart diseases, Type 2 diabetes, stroke, high blood pressure and different types of cancer.

Some common lifestyle choices which can lead to obesity include:

  • Eating big food portions
  • Over-eating
  • Consumption of high-fat processed foods
  • Consumption of alcohol in excess
  • Disturbed sleep patterns
  • Lack of physical activity.

Home Remedies for Weight Loss

Some of the best home remedies which can be very beneficial in controlling obesity and supporting weight-loss efforts in a natural manner are:

Green Tea

  • Green tea is an excellent home remedy for controlling obesity because it has abundance of nutrients and trace minerals like vitamin C, zinc, carotenoids, selenium, and chromium, etc.
  • Green tea can promote weight loss by restricting the absorption of fat by the body and increasing its capability to use fat.

Lemon Juice

  • Lemon juice is a very effective remedy for fighting obesity. It perks up the body metabolism by eliminating toxins; thereby facilitating the process of detoxification. In addition, lemon juice also improves digestion, and helps the body in getting the nutrients which are needed for burning the fat.

Apple Cider Vinegar

  • Another popular home remedy for combating obesity is Apple Cider Vinegar, in raw and unfiltered form. Apple Cider Vinegar is basically an effective preventive measure against obesity because it can help the body in breaking down the fat, and thus, prevent the accumulation of fat and the resultant weight gain.

Honey and Cinnamon

  • A combination of honey and cinnamon can also support a person’s weight-loss efforts. Honey promotes fat metabolism and can, therefore, fight obesity; while cinnamon can combat insulin resistance so that overeating is avoided, and can also bring reduce oxidative stress which is linked with metabolic syndrome.

Aloe Vera

  • Aloe Vera fights obesity by stimulating the metabolism of the body, and removing toxins from the digestive system and colon. Moreover, Aloe Vera also boosts energy consumption significantly and mobilizes unused fat in the body. The natural collagen proteins present in Aloe Vera ensure that the body works harder to absorb the proteins.

Fennel seeds

  • Fennel seeds are known for their diuretic properties, and are a good remedy for short-term weight loss.
  • Fennel seeds are helpful in quick weight-loss because they reduce water retention, just like other diuretics. Additionally, Fennel seeds are also useful in managing constipation, abdominal gas and indigestion.

Cayenne Pepper

  • Obesity can also be controlled with the help of Cayenne Pepper as it is rich in ‘capsaicin’ which stimulates the body to burn fat and use more energy.
  • Furthermore, Cayenne Pepper also fuels the digestive process, and can suppress the urge of over-eating which results from the poor absorption of nutrients in the body.

Mint Leaves

  • Mint leaves have excellent digestive properties which are primarily helpful in maintaining good digestive health. Regular use of Mont leaves over a period of time can help in fighting obesity by easing the digestion process and increasing the body metabolism.

Curry Leaves

  • Curry leaves are also an amazing home remedy for controlling obesity, as well as diabetes resulting from obesity. The presence of an alkaloid called ‘mahanimbine’ in Curry leaves has proven anti-obesity and lipid-lowering properties. In addition, it can also bring down the levels of cholesterol and triglyceride in the body.


  • Cabbage can promote weight loss and fight obesity because it has high fiber content, but is low in calories. The ‘tartaric acid’ present in Cabbage has the ability to hold back the conversion of sugar and other carbohydrates into fat.
  • Moreover, Cabbage also contains ‘phytochemicals’ which can bring about an improvement in the imbalance of estrogen metabolism which is responsible for the storage of fat by the body.


  • The above-mentioned home remedies are very effective in controlling obesity. However, together with these remedies, it is also important for overweight people to adopt healthy lifestyle changes, drink plenty of water throughout the day, and eat more plant-based foods instead of processed, fast foods.