5 Yoga poses that are a must for winter athletes

Most of us love heading to the snowcapped mountains for our vacations and spend our time trying out various snow activities like Skiing, Snowboarding, etc. But without proper preparation, snow activities can be difficult to handle and can leave you drained of energy in just a few minutes. So how do you make sure that for the next vacation, you are all fit to take on your favourite activities without dreading the after effects?

Just practice these 5 yoga steps before your vacation or on a regular basis and see the results for yourself.

Sidebending Mountain Pose

This pose helps in toning your abdominal muscles which are prone to become tight due to lack of exercise making them lose their flexibility to make sudden turns and twists which are a part and parcel of most of the winter activities.

How to perform: Stand straight with your legs a little apart. Inhale and raise your hands above your head and clasp your wrist with your other hand. Now exhale and bent sidewise while facing forwards. Hold this position for some time and then switch sides.

Cobra Pose

This is one of the best way to stretch your abdominals and also a great way to open up your chest which helps in improving your posture.

How to perform: With your face downwards and your forearms on the ground making sure that your elbows are beneath your shoulders, place both your hands underneath your shoulder and pull up, taking your body away from the ground. Make sure you stretch your neck as high as possible. Hold this position for a few minutes and take a few deep breaths. Come back to the ground while exhaling. Still confused? See video below.

 

Squats

This yoga asana helps you in building your thigh and knee muscles which are prone to most damage in an extremely chilly weather.

How to perform: Inhale and push your legs apart making sure your knees are facing in your toe’s direction and not inwards. Stretch your hand in front of you or above your head. Hold this position for some time and then exhale and go back to your original position.

Reclining Big Toe Pose

As we know that our hamstrings tend to tighten up frequently and this could limit your freedom of movement which might lead to lower back pains and knee injuries, this pose helps in loosening of your hamstrings so you don’t end up in pain after a performing a winter sport.

How to perform: Lie back down on the floor with your both legs straight so that your toes are pointing upwards. Raise one leg up and hold on to the back of your thigh or hold the raised leg’s toe. Make sure you relax and not keep it straight if your legs start shaking. Ease it a little and you may even bend your knees a little for the initial sessions. Hold this position for 1-3 minutes.

Downward Facing Dog

This pose helps in strengthening your wrists, arms and shoulders. Letting your ankles drop towards the floor also helps in stretching your calves and hamstrings.

How to perform: Get on the floor on all fours while stretching your arms and relaxing your upper back between the shoulder blades. Keeping your knees bent, exhale and raise your knees and hips up so that you form a straight line with your back and arms. Let your head hang down and relax your neck. Take deep breaths and hold this position for 5 long breaths. Then slowly exhale and ease yourself back to your original position.

Here’s how it’s done

 

4 Yoga poses to help you look young and happy

All of us want to look and feel young but it’s hard to believe this when you are 30 and you see your first sign of wrinkles. So once we see the signs appearing, we turn to cosmetics being advertised and they promise of immortal youthfulness that how can we ever doubt them. But, while cosmetics might help you keep your young look from outside, it won’t slow down the process altogether, it is basically just a makeup and once you stop using it, you would be back to where you started.

Yoga can help you with this, it can slow down the aging process and actually makes you feel young both from the inside and the outside. Here are 6 ways to help you with just that:

Forward bend

This simple yoga pose would instantly warm you up and tone up your hips. As getting old, a lot of people start facing hip problems which ultimately leads to not being able to walk properly in old age. So, to avoid that all you need to do is practice this pose and it will help you making your hips fit in no time. Another way this pose can help you with is by improving the blood circulation to your head.

What to do: Inhale and move your hands up with palms open similar to how it’s done in Suryanamaskar. Then exhale while bending forward and touch the ground with your palm. Hold your breath for a while and then inhale while rising back to your position again. Repeat this for some time.

Warrior Pose

As you get old, a lot of people start facing the knee issues or some people actually can’t walk for more than a few steps at a time. This pose will help you with your knee and legs, it will tone them your knees, calves and glutes which will make you fit to walk for long stretched or maybe run too.

What to do: Stand with your feet apart while keeping your right foot pointing to the side and left foot turned in slightly. Your torso should be facing forward. Exhale and bend your right knee a little. Inhale and lift your arms out to your sides and turn your head to your right. Hold this for 15-30 seconds and then switch sides.

Squat

One of the most basic poses, this pose will help strengthen your thigh and muscles which will help you in attaining more balance and control over your body. Say goodbye to knee pains and injuries!

What to do: Keep your feet slightly apart and keep your hands straight in front of you. Both your hands should be parallel to each other and at your shoulder level. Push your knees a little down as if you are sitting on an imaginary chair. Try to bend your knees as much as possible. Make sure your knees as pointing in the same direction as your toes and not bending inwards.

Seated Twist

Improving your flexibility and releasing tension in your hips and spine, this pose will help you tone up your stomach muscles and reduce double chin which comes with aging.

What to do: Sit cross-legged on your mat with your arms extended on each side and touching the mat on either side of their hips. Inhale and raise your arms overhead while lengthening your spine. Now twist gently to your right side while exhaling and lower your left hand to your outer right thigh and keep your right hand extended behind your back touching the mat. Hold this position for 15 to 30 seconds. Then switch the sides.

Looking for a change? Here’s a rower we recommend

Yoga is often the best medicine but like with most workout routines even with yoga a change is a must and on days you skip your classes or are simply bored we’d recommend you turn to rowing and WaterRower Natural Rowing Machine with its S4 monitor and ash wood construct is one of the most pleasing rowers out there.

It can support up to 1000 pounds of users and although this is classified as beginner rowing machine, don’t let this fool you about its efficiency and high performance.

This rowing machine provides you with a very real rowing experience and is definitely worth its slightly high price. Although this equipment does need a few improvements, but its excellent performance more than makes up for it.

Most of the users who have used this machine have loved its lifelike rowing motion and its consistent rowing stroke provided by the water resistance.

Dimesions

This rower has a length of about 83  inches, width around 23 inches and a height close to 20 inches and thus can easily fit into any of your rooms during exercise.

Things you should know

  • Its solid ash and stained honey oak build help in the absorption of the sound and vibration making it a very quiet machine to use.
  • It has a robust and sturdy built and even fast rowing won’t break the machine as is the case with most wooden rowers.
  • This rowing machine uses ‘water flywheel’ to provide a lifelike rowing experience.
  • Flywheel placed in a water tank to give a comfortable, smooth, quiet and self-regulated resistance to the users.
  • The water tank is comprised of polycarbonates which make it durable and the only maintenance required is to add chlorine tablets to the water tank to clear the water.
  • Comes with an easy to assemble steps which don’t take more than 30 minutes to setup.
  • It is suitable for users of all heights and can take up to 1000 pounds of weight at a time.
  • It can be stored in an upright position which saves a lot of space when not using.
  • It comes with an S4 monitor which tracks down your workout intensity, heart rate, stroke rate, duration, distance, etc.
  • It also comes with many inbuilt training programs and you can link your monitor to the computer to upload your fitness data and analyze your workout.
  • With its ergonomic and padded seat, it is very comfortable to row for hours.
  • The handle is comfortable and light and made of aluminum.
  • The footrests use nylon straps to strap in the user’s feet and can accommodate all shoe sizes.

What we like

It provides you with an actual rowing experience and provides you a smooth and quiet rowing session.

You can store it in limited space and with its S4 monitor, you can choose any training workout which suits you and then compare your fitness data later on the computer.

It provides you with a very comfortable and efficient experience. Apart from that the 5-year warranty for the frame and 3-year warranty for the parts makes it s secure purchase.

What’s bad

The seat is too low which might be problematic for people with a knee injury. The nylon straps on the footrests feel a little slippery and due to the rough heel rests, it is impossible to row barefoot. The rower is a little heavy which can make moving it into an upright position a little difficult.

Final Say

Despite its few drawbacks, this rowing machine is still a good investment and ideal for workouts at home. With the water resistance, you will feel like you are rowing an actual rowing boat and it will provide you with well-toned muscles and a fit body in no time.

Despite its minor setbacks, this rowing machine is loved by all of its users and every serious rower should definitely consider buying this model.

5 steps to Lose Weight with a Yoga Diet

Nowadays more people are opting to do Yoga for staying fit and losing that unnecessary fat from their body but while Yoga will help you in losing weight, it won’t be possible without following a healthy diet too. So what should you do to maximize the effect of Yoga while trying to reduce your weight?

We have compiled a list of steps which you could follow to achieve the very same result:

Don’t eat when Bored

A lot of us have a habit of eating a lot of junk food when we are bored and have nothing to do. This is probably one of the worst thing to do when you are planning to lose weight. This type of mindless eating just adds on more unnecessary weight to our body taking us back to square one.

So if you are in a weight lose program, it is advisable that you eat only when you are hungry and not when you are bored. If you feel like you are bored and tempted to eat something, just distract yourself by engaging yourself in some hobby or calm your mind with yoga but make sure you don’t eat unnecessarily.

Control your food cravings

You see that hot delicious chocolate muffin and instantly your mouth starts watering, even though you had just eaten your fill like 5 minutes back. Don’t get tempted, I know it’s easier said than done but if you want to lose weight you will have to control your cravings.

Most of the time, we all get tempted by food just because we are looking at it and not because we are genuinely hungry for it. This could greatly affect your weight lose regime and take you back several days. So make sure that you don’t get seduced by food and eat only when you are hungry and feel like eating.

Regain your Food Metabolism

One of the reasons why you could be getting fat is because your food metabolism has slowed down which could be because your diet wasn’t good enough to start with and as a result now you are providing it with more food than it can burn.

You can increase your metabolism by making sure that you only eat healthy and nutritious food and making a general note of your diet. Take in a plant-based diet and drink lots of water and liquid supplements which will nourish your liver which is responsible for burning down fats.

Drinking lemon and water is also a perfect way to cleanse your body of excess food and helps in digestion of the said food. Just make sure you are active and eat healthy and in no time your metabolism will have corrected itself and you won’t have to worry about gaining weight anymore.

Eat a healthy diet

This is one important step while trying to lose weight, you can train as hard and long as you like but if you aren’t taking a proper, healthy diet then you can just say goodbye to your fit body. You can’t expect to lose weight while training and eating junk food.

Your diet plays a great role in shaping your health and so if you are planning to lose weight, you need to follow a diet which is suited for it. Eat a plant-based diet which contains a lot of vegetables and fruits, legumes, beans, nuts, etc. and fewer of animal products like fish, eggs, etc.

But make sure you maintain your diet according to the weather, your body type, workout levels, etc. The main thing is to ensure you take in a diet which helps you in weight loss while not affecting your health.

Avoid Alcohol and other harmful substances

One of the most important steps during any weight loss training is to make sure that you aren’t engaged in any kind of bad habit which could affect your health or training. If you are a smoker or an alcohol take, well its time you put a stop to those activities if you wish to lose weight.

If you go through weight loss training while still engaging in alcohol, it would be contrary to your weight loss training and will just make you fatter.

Alcohol has a lot of calories which is harmful for your body and tobacco is a harmful substance which affects the body functions in a negative manner, so it would be advisable to avoid all these substances while trying to lose weight.

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