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Brain Yoga
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YOGA
Face-slimming Yoga Exercises Yoga is not as quick as the other slimming practices that you can resort to, but it is natural, painless and long-lasting. Try some of these mentioned below for at least three months to see positive results.
Benefits: Singha Mudra stimulates and tones all your facial muscles. It is one of the best asanas for the face.
Procedure: Kneel down and place your hands on your thighs. Drop your jaw and open your mouth wide. Stick your tongue out downwards, towards the chin, forcefully. While breathing through the mouth, make a sound from down your throat that replicates the roar of a lion. Repeat the exercise a couple of times.
Benefits: Jivha Bandha chisels your face and shapes your jaw line. Along with it, it also tones your facial muscles.
Procedure: Sit in the lotus position. Place your hands comfortably on your lap. Place the tip of your tongue against the upper wall of your mouth like you are trying to swallow the mouth. Keeping your tongue that way, open your mouth slowly and completely till you feel a stretch in your throat and neck. Repeat a couple of times. Breathe normally through your nose.
Benefits: Jalandhar Bandha shapes your face and tones your facial and jaw line muscles. It is a boon for people with double chins as the exercise is very effective in getting rid of them.
Procedure: Sit down in the Lotus position. Breathe deeply. Place your hands on the knees, lift your shoulders up and bend forward. Press your chin firmly against your chest and in between your two collar bones, closing your food pipe. Hold your breath as long as possible. Release and repeat.
4. Singha Mudra (Chick Look)
Benefits: Fish face tones and stretches your cheek muscles. It makes your cheeks less flabby and your face sleek.
Procedure: Suck your cheeks and lips inwards and try to replicate a fish face. Holding that face, attempt to smile. You will feel a burn in your cheeks and jaw. Relax and repeat the exercise.
Benefits: Mouthwash technique tones your cheeks and keeps double chin at bay.
Procedure: Fill your mouth with air. Transfer the air in your mouth from one corner to the other similar to cleansing your mouth with mouthwash. Continue the procedure for a few minutes, relax and repeat a couple of times.
Benefits: Cheek Uplifts are perfect for your cheekbones, reducing the fat in them and toning your face to make it look younger.
Procedure: Sit comfortably and smile as wide as you can. Now place the index and middle finger of both your hands on both the cheeks. With the help of your fingers, lift your cheeks towards your eyes. Hold it there for a few seconds and relax. Repeat the exercise a couple of times.
Benefits: Chin lift will get rid of your double chin and stretches your jaw, throat, and neck.
Procedure: Sit or stand comfortably. Now, tilt your head upwards towards the ceiling and your eyes following the same. Tighten your lips and protrude them forward as if trying to kiss the ceiling. Hold on to that for a couple of seconds and release. Repeat the same a few times.
Benefits: Rolling your neck is the most effective way to get rid of a double chin. It tones your chin, jawline and neck muscles. It tightens the skin of your neck and reduces sagging of the skin and wrinkles.
Procedure: Sit comfortably and keep your head facing forward. Now, bend your head towards one side in line with your chin and turn your head in a circular motion. Keep your spine straight and shoulders down while doing so. Make the circular motions in both clockwise and anticlockwise direction for a few minutes.
Benefits: Lip Pull tones your facial muscles and gives you high cheekbones and a prominent jawline. It makes you look younger.
Procedure: Sit or stand comfortably, keeping your head facing forward and straight. Lift your lower lip as much as you can by pushing your lower jaw out. You must feel a stretch in your chin muscles and jaw line while doing so. Remain in that posture for a few seconds, relax and repeat.
Benefits: Jaw release gives sharp and attractive cheekbones, a prominent jaw line and reduces your double chin. It stretches the muscles around your lips, jaws, and cheeks.
Procedure: Seat yourself comfortably and move your jaw as if you are eating with your mouth closed. Breathe well while doing this. After that, open your mouth as wide as possible with your tongue placed on your lower teeth. Hold it for a few seconds and repeat it a couple of times at a stretch.
Benefits: Makes your eyebrows smooth.
Procedure: Open your eyes wide. Make sure your eyebrows are not wrinkled. Stay this way and and focus at a point in the distance. Maintain the position for about 10 seconds, and relax. Repeat four times.
Benefits: Works the facial and neck muscles. Help reduce double chin and gives you a natural face lift and a leaner appearance to your face.
Procedure: Keep your spine erect and tilt your head backward. Ensure your eyes are directed towards the ceiling and you can see it. Pull out your lips and blow air. Keep doing this for 10 seconds and then relax. Repeat 10 times.
8 BEST YOGA POSES FOR WEIGHT LOSS – TUMMY AND THIGHS EXERCISES
Our hectic lifestyle and workloads do not let us live in a healthy way. The craving for junk food and stress filled environment gives us an unhealthy body. The tummy and thighs are the worst affected body parts of all where most of the fat gets deposited. The risk of diseases and ill health increases with the fat around these areas. A fitness routine and a good diet will help to reduce these risks. There are various ways of sweating it out and burning calories like exercise to reduce tummy, jogging, running, swimming, cycling and hiking.
But for those who don’t like to sweat it out, yoga asanas for weight loss is an effective alternative. By adopting the methods of yoga, one can reduce weight, control the body and soul. Along with these benefits, one can also experience mental peace. Losing weight and staying in shape will also build self-esteem and reduce the stress levels.
7 WAYS IN WHICH YOGA PROMOTES WEIGHT LOSS
Yoga is the ways of the great Rishis and ascetics to connect with the soul and bring about harmony between the body and the mind. It is the holistic way of healing and maintaining overall health. But when it comes to weight loss through exercise, the image of vigorous jogging, cycling, running and jumping comes to our mind and most of us cannot relate yoga with weight loss. But yoga and weight loss are more closely related than we actually know. There are various underlying causes of weight gain and yoga addresses these causes from within.
Stimulates the Liver – Liver is the most important organ of the body that serves several functions, and the most important one is detoxification and cleansing of the body. It purifies the blood and flush out harmful chemicals and toxins. A healthy and strong liver can also eliminate bad fats from the body and put the good fats to use. It helps in providing energy to the body. Yoga poses help in enhancing the vital force of the liver for its better functioning. Liver can also be cleansed effectively by following a fruit and vegetable detox diet plan.
Activate the Thyroid Gland – The Thyroid is an important hormone-secreting gland of the body that controls metabolism. Active and high metabolism helps in burning fat from the body at a faster pace. Yoga poses help in correcting Thyroid dysfunction.
Maintaining the Right pH of the Body – A body that has a too acidic pH has the tendency to store fat in order to protect itself from the acids. And this mechanism leads to the deposition of visceral fat that accumulates inside the organs and blood vessels. Yoga asana can help in maintaining the pH of the body at a safe alkaline level.
Striking the Perfect Balance between Sympathetic and Parasympathetic Nervous System – Stress is one of the major reasons for weight gain. But relaxing yoga poses can bring about the right balance between the sympathetic and parasympathetic nervous system that is essential to relieve stress and anxiety.
Active Internal Heat – Warmth can be created in the body itself by activating the nervous system that automatically makes a person feel warmer. Yoga poses activate the nerves through systematic stretching, and this heat helps in burning the deep-seated visceral fat, as well as the superficial subcutaneous fat.
Move the Muscles with Strength – Yoga poses that require the body to remain active along with successive stretching and compression of muscles aid in weight loss. The activity of the muscle tissues promotes them to use up fat as a fuel.
Get the Heart Rate Up – Although cardio and indoor aerobic exercises are the most popular way to increase the heart rate, but effective yoga exercise that gets the heart rate up for a short period of time and then drops it right down.
Flexibility: Tight Hip Opener Asanas
Remember when you were a kid and didn’t have restrictions in movement? How do you feel now? Feeling a bit tight? No worries – You’re definitely not alone! After all, as we age, due to sedentary lifestyle and/or other reasons, so most of us are likely to have lost some of our flexibility.
Major parts of your body such as your hips are made up of many moving parts hence it’s no surprise that experiencing some strain and tightness in this area is common. Stretching can help but once you get to the point where you cannot touch your toes, or you cannot do a squat properly, it can be quite challenging to get that flexibility back. That said, yoga may just be your antidote – it will take time, persistence, and patience, but it will payoff.
In this article, we’re sharing yoga poses that, when practiced regularly, may help you to regain some flexibility in your hips.
Note: Please consult your doctor or a health care provider before starting any exercise routine (including the yoga poses shared below) to prevent injuring yourself. You should stop any yoga pose if it is causing you pain or discomfort.
Prayer Squat (Malasana)
- Stand with your feet wider than shoulder-width apart.
- Drop your hips to the bottom of a squat, keeping the heels down.
- Lift your chest up and hold for 5 long breaths (30 seconds).
Lizard (Utthan Pristahana)
- From the plank pose, step your right foot outside of your right arm, keeping the toes pointing forward.
- Sink your hips down and keep your chest forward
- Hold for 5 long breaths (30 seconds).
- Repeat on the other side.
Twisted Monkey (Markatasana)
- Step your right foot to the outside of your right hand
- Drop your back knee down
- Band your back knee and grab it with your right hand
- Hold for 5 long breaths (30 seconds)
- Repeat on the opposite side.
Low-lunge quad stretch (Anjaneyasana)
- Come into a lunge position.
- Place your right knee on the mat.
- Stack your hips on the right knee.
- Grab your right foot with your right hand.
- Lift your chest up and bring the tailbone down.
- Hold for 5 long breaths (30 seconds).
- Repeat on the opposite side.
Pigeon (Eka Pada Rajakapotasana)
- From the lunge position, put your right foot forward and your arms on either side.
- Walk your right foot about 15 cm to the right.
- Roll onto the outer edge of your right foot.
- Reach your chest forward.
- Move your hands in front of your body.
- Hold for 5 long breaths (30 seconds).
- Repeat on the opposite side.
Super pigeon (Raja Kapotasana)
- Also beginning from the lunge position, step your right foot forward between your arms.
- Walk it to your left.
- Slowly drop your shin down.
- Extend your left foot as you roll towards the front.
- Hold for 5 long breaths (30 seconds).
- Repeat on the opposite side.
Extended butterfly (Baddha Konasana Uttasana)
- Take seat down on your mat and bring the soles of your foot together.
- Extend your feet away to form a diamond shape with your legs then wrap your arms around the outer edges of your feet.
- Round your spine and come forward.
- Hold for 5 long breaths (30 seconds).
Frog (Mandukasana)
- Begin by sitting on your hands and knees.
- Walk your knees away from each other to the maximum of your flexibility.
- Flex your feet and place the inner edges of them on the mat.
- Move your hips back slightly to be in line with your knees.
- Hold for 5 long breaths (30 seconds).
Final Thoughts
If you are able to follow this entire routine in one session, twice a week, you’ll likely to be able to notice a significant change in just a month.
If you’re unable, even one training session per week will give you noticeable results.
Your joints will be more flexible and your thighs stronger and more toned, as long as you commit to a regular practice.
Stay strong and bendy!