How to increase flexibility in your body

Body flexibility refers to the ability of a person's joints to move through a full range of motion. It is an important aspect of physical fitness and overall health, as it can help prevent injury, increase mobility and improve athletic performance. Improving body flexibility requires regular stretching and can be achieved through various activities such as yoga, dance or gymnastics.

Increasing flexibility in the body can be achieved by doing various stretching and mobility exercises. Here are some tips for improving flexibility:

Warm up before stretching:

 
Before stretching, it is important to warm up the muscles and get the blood flowing. This can be done by light cardio or dynamic stretching.

Hold stretches for at least 30 seconds:

Holding stretches for at least 30 seconds can help to gradually increase flexibility. It's important not to bounce or force a stretch.

Stretch regularly:

By incorporating stretching into your exercise routine, you can improve flexibility and reduce the risk of injury. Regular stretching also helps to maintain and increase flexibility gains over time. Stretching should be incorporated into your daily routine for best results. Try stretching after a workout or before bed. Stretching is important for flexibility because:

• Increases range of motion and improves posture.
• Reduces risk of injury by improving joint stability.
• Improves circulation and oxygenation to muscles.
• Relieves muscle tightness and tension.
• Enhances athletic performance by improving power and agility.
• Promotes relaxation and stress relief.
• Improves overall physical function and mobility in daily activities.

Incorporate yoga or Pilates: 

These activities are great for improving flexibility, balance and body control. To use yoga for flexibility, consider the following steps:

• Warm up with light stretching or cardio exercises.
• Start with basic yoga poses that focus on stretching and hold each pose for 20-30 seconds.
• Incorporate dynamic or flowing sequences to further increase flexibility.
• Practice regularly, at least 3-4 times a week.
• Gradually progress to more advanced poses.
• Pay attention to proper form and listen to your body to avoid injury.
• Stretch after practice to cool down and maintain flexibility gains.

Target multiple areas:

Focus on stretching all the major muscle groups including the legs, back, hips, arms and neck. To target multiple areas for flexibility, consider the following tips:

• Incorporate a variety of yoga poses that target different muscle groups.
• Focus on both upper and lower body, as well as spine and hips.
• Use props such as blocks, straps, or blankets to assist in stretching.
• Incorporate dynamic movements, such as sun salutations, to improve overall flexibility.
• Include balance poses to improve posture and flexibility in the ankles, knees, and hips.
• Practice regularly, at least 3-4 times a week, to see progress in flexibility.
• Listen to your body and respect its limits, avoiding pushing too hard or risking injury.

Gradually increase intensity: 

Avoid pushing yourself too hard too fast. Gradually increase the intensity of your stretches over time to avoid injury.

Use foam rollers: 

Using foam rollers to massage tight muscles can help to improve flexibility and increase range of motion.

Stay hydrated:

Staying hydrated can help to reduce muscle stiffness and increase flexibility. Staying hydrated helps flexibility in the following ways:

• Maintains joint lubrication: Joints require adequate hydration to function smoothly and reduce the risk of injury.
• Supports muscle function: Muscles require water to contract and relax properly.
• Reduces muscle soreness: Proper hydration helps flush out waste products from muscles that can cause soreness.
• Regulates body temperature: Sweating during physical activity can lead to dehydration, affecting the body's ability to regulate temperature and perform at optimal levels.
• Increases blood volume: Hydration helps increase blood volume, improving circulation and oxygenation to muscles.

It is recommended to drink at least 8 glasses of water per day and to increase fluid intake before, during, and after physical activity to help maintain hydration and support flexibility.

Listen to your body: 

If a stretch causes pain, ease up or stop. Pain is your body's way of telling you that you're doing something wrong.

Incorporating these tips into your daily routine can help to gradually increase flexibility and improve overall movement and mobility. Remember to be patient and consistent, and always listen to your body.

Easy Yogas You Can Do At Home To Improve Your Health

Yoga is great for your physical flexibility. It is also good to remain active and strengthen your muscles. Yoga includes breathing techniques and body movements. It works on your whole body and you can do it quite easily at home without any specific equipments. The good fact is that you don't need to attend yoga classes to perform it correctly. 

Yoga have numerous health benefits. It is good for your general well being. Yoga helps to relive back and neck pain and it might help to control diabetes. Yoga also helps to people to quit smoking, lose weight and get a better sleep.

Here are some easy Yogas you can do at home any time.

Reclining Big Toe Pose I

• Lying on your back, hook a strap or towel over your right foot. 
• Push your foot upwards while pulling the strap down to increase pressure, drawing your shoulder blades into your back. 
• After five breaths, repeat with your left leg.

image source:- yogajournal

Reclining Big Toe Pose II

• Start with the Reclining Big Toe Pose I (the pose above) with your right leg in the air. 
• But as you exhale, move your leg sideways towards the floor. 
• After five breaths, repeat with your left leg.

image source:- yogapaws

Seated Forward Fold Pose

• Sit on the ground with your legs crossed in front of you, bend forward from the hips, walking your fingers along the ground as far forwards as is comfortable. 
• Hold this position for five breaths, then swap the fold of your legs and try again.

The Downward Dog

• Stand in an upside down ‘V’ shape, with your palms spread on the floor, knees bent and your heels lifted. 
• Breathe out, straighten your knees and push your heels toward the floor.

Low Lunge Pose

• From the Downward Dog, move your right foot forward so that it’s between your hands. 
• Drop the knee of your left leg to the ground, then place your hands on your right knee. 
• After three to five breaths, switch legs.

Yoga is generally safe for healthy people when performed properly. If you have any temporary physical problem, consult your physician before doing yoga.
Yoga improves your health and the way you live your life. Practice yoga regularly to get maximum benefits.

12 Tips To Make Your Lifestyles Perfect

Make Your Lifestyle Healthy:- 

Lifestyle plays an important role for the people who want to lose weight. To shed pounds of weight it is necessary to change the lifestyle. 

Lifestyle change–most remarkably, changes of psychology, eating behaviour and physical activity is the fundamental determinant of whether people will lose weight and maintain the loss. Although diets do help in reducing weight but it has a tendency to only work in the short-term.

However, most people who go on diets eventually end up regaining the weight. Thus to maintain a good figure and health you need to make lifestyle changes. Eating habits, workout, attitudes and behaviours, resisting old habits.This is the single most significant secret about weight loss.

If you somehow will manage to change your living and eating habits then everything else will become easier. It’s all in the lifestyle that actually determines the way you will put on or lose weight and this should always be in the back of your head. However make changes that you are at ease with, changes that will help you develop as a person and changes that you know you can keep. Only then will there be any reasonable chance of long-term weight-loss success.

1- Know your life style: 

Most of the people gain weight because of their bad lifestyle. Eating much oily foods and junk foods at interval of time does not only make the people fat but it also affects their health. Thus to have a maintained body a good lifestyle is very important.

It is essential to follow a dietary lifestyle, to get long-term result. By balancing between the immediate satisfaction of indulgent foods and the long-term pleasure of maintaining a desirable weight and good health you have to identify your own personal dietary pleasure “point of preference.” 

2- Don’t go behind the diet chart or plan: 

Everybody is different and so is there need and thus there is no right diet for any one person. It all depends on the body how it will react with the particular type of diet. However a person can discover his right diet by experimenting with different foods and by paying attention to how your body uses them.

Although there are a million dietary groups who make diet plans out there trying to throw that at you as if it is undisputed law but the most effective diet will be the one that you will create on your own and live in accord with yourself. The more in accord you are with yourself the more accurately you will make good choices for your health and for your body. 

3- Make a proper eating habit: 

You habit of eating, and the type of stuff you have in your meals greatly affects the weight of a person. For breakfast try a fruit only with a spoonful of some plant-based milk or nut butter. Or you can also try a high fibber, whole grain, organic cereal and add berries, flax seeds and nuts.

But for lunch and dinner focus on salads with avocados, and seeds and other types of veggies, organic eggs, lentils and organic meats. All should be in small quantities if you so choose. However a pure vegan diet is best for long-term health and weight loss but it is not possible for everyone to adopt that sort of diet. And if you do eat animal products then you can stick to organic varieties. 

4- Eat five or six small meals instead of three large meals: 

For the people who are struggling with weight loss one most recommended advice is eat five or six small meals and not having three large meals every day.

Eating smaller meals more often will help people maintain their weight, improve energy, and fight illness as well. As eating smaller portions is one way to ensure you eating fewer calories and less sugar. This method will help you stay full longer and decrease the chances of overeating.

It has been found in researches that if you eat the same number of calories distributed in five –six meals your body releases a lesser amount of insulin, and keeps blood sugar steady which helps in controlling hunger. 

5- Don’t skip breakfast: 

Studies have shown that eating a healthy breakfast can help you lose weight faster. In fact skipping breakfast is one of those reasons that cause weight gain. After sleeping for hours if you don’t eat anything your body will get into the ‘starvation mode.’

And this is a bad news for flaking belly fat because it lowers down the metabolism while trying to save energy and burn fewer calories.

In fact a person should have a proper breakfast which should include plenty of complex crabs however a hearty bowl of oatmeal with some eggs and vegetables is the perfect example of a healthy breakfast. 

6- Drink plenty of water: 

Drinking water is one important tip for losing weight. In fact drinking 6-8 glasses of water is ideal for any person who doesn’t wants to face the problems like dehydration or problems related to kidney. It actually help in losing weight in many different ways, first, since it does not contains any calories so it can be consumed any much without thinking of gaining the calories.

Secondly, drinking a glass of water before the meal is excellent for controlling the appetite as drinking water with the meal will give the feeling of fullness faster. 

7- Get enough sleep: 

Experts have suggested that Stress, rest and sleep are the three things that are inter-connected and that should be always maintained to lose weight. As sleep is the way to take rest which will keep you away from all kind of stress. Thus a person should at least sleep for 8 hours a day to relax.

Anyone who sleeps less than 7 hours a day on a regular basis is actually compromising with his body and his life. As your body too needs sleep to repair itself properly and without enough sleep your appetite will be magnified, as a result you will find yourself much hungrier.

In addition, your fatigue will make you slothful and less likely to seek exercise. Sleeping for at least 8 hours per night will help to lose weight naturally.

8- Introduce activity to your lifestyle: 

To reach the goal of losing weight on a long run makes your lifestyle full of activities. These will not only keep you fit throughout the day but will also help you to shred down the extra calories of your body. And to get all these you do not need expensive exercise machines, clothing, or other gear or spend endless hours in the gym.

There are many activities that can be done in a day and that can burn calories without realising it. For example try to walk up the stairs instead of using the lift, park your car in the far area from your place of work so that you will get the opportunity to walk.

Or you can also engage yourself in physical activities like gardening, swimming, hiking, jogging etc. On indulging yourself extra time with physical activities you will automatically be burning more calories. 

9- Start doing Yoga: 

Yoga is considered as one of the best techniques to release the stress and also the most effective ways of losing the stubborn fats and toning the body. It actually lowers the level of stress hormones which result in weight loss and lowering the level of stress hormones.

In different researches it is found that yoga is responsible for burning food as fuel rather than storing it in the form of fat. There are many yoga asana that help in reducing the weight like Anjaneyasana or Cresent Lunge, this yoga is extremely beneficial for the abs, hips and thighs, Vriksha-asana or Tree Pose, this yoga tighten the muscles of torso and abs, Utkatasana or Chair Pose, this yoga excellent to firm high and butt muscles.

It is exceptionally important to keep a tab on weight from an early age. As doing so will make sure that you will stay healthy and fit and do not require working very tough to get back into shape. Yoga is definitely the perfect exercise for the people who wants to loss their stubborn fats but after making up the mind sure to stick to your goals and diet plan.

10- Get smart about your fats: 

When you have decided to lose weight then you have to know that not all fat are bad there are many fats that are essential for your good health. You have to gain knowledge about the differences between the bad and the good.

The best fats are those that are raw and not denatured by heat such as soaked and/or sprouted seeds and nuts and, fresh coconuts, extra virgin olive oil, raw coconut oil, coconut milk and raw red palm oil. Avoid trans fat as small amount of trans fat will reverse back your effort of weight lose where good fat control your appetite.

11- Skip fast foods: 

Fast food is the worst culprit in the battle against losing weight. It is convenient, sure, but it contains high calories in fat, sodium and sugar and those calories and fat head straight to our “problem areas”, like the bellies and the butts.

The high level of sugar in fast food put the metabolism under stress and stimulates the secretion of the insulin which work against your weight lose program and you put on some extra weight instead of shedding.

Also because the fast food and junk food don’t contain sufficient amounts of protein and good carbohydrates, intake of these foods leaves you feeling grumpy, fatigued and craving sugar. For weight loss instead of looking for the high calorie junk foods go for the better fast food substitutes, like salads.

12- Turn off the TV: 

Watching T.V burn less calories than you do while sleeping. The reason behind this is fact that when you watch television you perform less physical activity. Snacks with television make the worst combination for the people who want to shed weight. Thus if you are addicted to television then you will be advised to do easy exercises like sit-ups, squats, jogging in place, or using resistance bands or hand weights. 

Best Yoga For Relief Lower Back Pain

Back pain is a common complaint among people of all ages. Poor or bad posture (especially, a forward slouch), wrong sleeping positions, stress and restless lifestyles play an important role in giving you backache. The lack of flexibility of the back which contributes to the lower back ailments increases as the body ages. To alleviate these problems one should practice yoga regularly.

For the sedentary nine-to-five worker exercise is key for relieving lower back pain as well as reducing the risk of heart disease and diabetes. If you are, then add some cardiovascular exercises along with the stretches suggested below.

If you have a slipped disc in the lower back or sciatica, please avoid all deep forward bends as these can make your condition worse.


For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.

Supine Hamstring Stretch

Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.

Two knee stretch

Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.

Child pose

It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.

Try it: Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes (butt muscles) come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.

Sphinx 

Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.

Pigeon 

From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.

Thread the needle 

Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.

Legs up the wall 

Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.

Triangle pose

Triangle pose is great for strengthening the back and legs and can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip.

Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so don’t over-stretch — only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

Downward facing dog 

This classic yoga pose is a great total body stretch that targets back extensors, or the large muscles that help form your lower back, support your spine, and help you stand and lift objects.

Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

Stress Relief With Yoga, Incredibly Easy Methods That Works For All

When you think about stress management, you must think about Yoga. Yoga is an ancient art for meditation which originated in India. Yoga heals you from the inside and strengthen your muscles and joints. Yoga involves breathing techniques which improves oxygen flow in the body and regulate heart rate. 

Regular practicing yoga, makes you fit and body flexible. It provides relief in hypertension and blood pressure, hence provide relief in stress.

Yoga gives energy to your body to fight the problems related to health. The mental stress, body pain etc. are the major problems for the most of the person. People becomes so busy in their life which makes their life stressful. No time for relaxation, bad eating habits, no exercise makes it worse.

Practicing yoga does not required hours. You can start yoga by performing simple steps in less time. 30 minutes daily all you need to invest in the yoga and you will surprise after seeing the result. 

Try these 5 Yoga poses to reduce your stress and reduce lower back pain and rejuvenate your mind and body.

Cross-Legged Lower Back Stretch:

• Sit a few inches from the wall with your legs crossed then close your eyes. 
• Walk your finger up the wall, stretching from the lower back. Then broaden your shoulder by separating and lifting your shoulder blade. 
• Keep your throat and neck soft. Don't tense your shoulder, just lift them. 
• When you think you have gone as high as you can, rest for a moment while your body adjust to the pose. 
• Then rest and repeat several time.

Upward arm stretch:

• Sit on the chair facing towards the wall, place your hands as high as possible on the wall and walk your fingers higher up the wall, stretching from your lower back. 
• Then broaden your shoulder by separating and lifting your shoulder blades. Keep your throat and neck soft.
• Once you think your fingers are as high as they can be, rest for the moment in that position so your body can adjust, and walk your finger higher.
• Rest a few minutes and repeat several time.

READ HERE:- 9 Simple Yoga Pose For Healthy And Glowing Skin.

Chair Lower Back Stretch:

• Sit on your chair, widen your legs so that they are wider than hip-distance apart. From the hip crease, bend forward and allow your entire body relax. Drop your head and completely relax your neck.
• If you are not completely comfortable, try putting a rolled blanket at the hip crease and learn over again.
• Hold this pose as long as you like, allow your mind relax. Sit and inhale, pause for a few moment and try again.

Right Angle Pose:

• Standing close to the wall, place your hands on the wall at waist height, shoulder distance apart. 
• Walk back until your torso is perpendicular to the wall and your legs are directly under your hips.
• Extend your arms by firmly pressing your hands into the wall, as though you want to topple it. Go ahead, try to push it over!
• Extend your spine to its maximum length, and work on straightening your knees and elbows.
• Hold for 30 to 45 seconds.
• Release the stretch, step toward the wall.

Downward Facing Dog:

• Place the back of a chair against the wall. Kneel 2 to 2.5 feet in front of the chair seat, and place your hands on the edge.
• Come up onto your toes, straighten your legs, lift your buttocks, and angle your torso downward.
• Work on straightening your arms and legs, and lengthening your back as much as possible.
• Think about moving the front of your thighs toward the back of your thighs. Having a friend pull the top of your thighs back can help you get the full benefit of this pose, by taking the weight off your arms.
• Hold for 30 to 45 seconds.
• If this is too easy, place your hands on some thick books or directly on the floor instead of on a chair.

Stress may never gone forever from your life. But you need to do something to avoid it. Note down your stress causing reasons like stress on job, stress of your home loan EMI, bad relationship or financial etc. Try to remove those hurdles one by one. Be positive all the time. Make a good diet plan, give some time for your body to relax and practice yoga regularly. 

Resources:

1. https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-relief/hlv-20049495
2. https://en.wikipedia.org/wiki/Stress_management