Stretching is a form of exercise that keeps our body and muscles flexible and when there is need to stretch a certain part then it can be done easily without straining the muscles. Stretching of the body should be done on regular basis so that your body can remain flexible.

Stretches Will Give You An Amazing Flexibility In The Body

Stretching Gives Amazing Flexibility to the Body and Reduces Muscle Pain

Here are some important forms of stretching that will keep your body flexible and you will not feel uncomfortable while doing them on regular basis.

1# Kneeling Quad Stretch

Start this by sitting on the mat with bending knees and then start lunging with your back knee, shin and foot on the floor. Now lift your back foot off the floor and start stretching it towards your butt area. You need to keep your back and torso straight and your whole body will rest on one bending leg that is on floor. Pull as much as you can without any pain. Feel more stretch and when you reach your maximum limit of stretching then stop and come back to a normal position. Change the side and then repeat with next leg.

2# Hamstring Stretch

Hamstring stretch helps in strengthening the back, hip and thigh muscles

Instead of stretching both the hamstrings at the same time try stretching one at a time to give rest to the other. You need to lie straight on your back on the mat and then start by grabbing one leg by the thigh and then pulling it straight towards your chest till you start feeling a good stretch in it. Keep stretching for 2 minutes and then switch the same to next leg. Repeat this 5 times and keeps inhaling and exhaling at the same time. This will strengthen your thighs, legs and back muscles as well.

Hamstring stretch helps in strengthening the back, hip and thigh muscles

3# Hip Stretch

Sit straight on the ground and push your hands behind and keep them on the floor for support. Now, bend your knees and then spread your feet on the ground as much as you can by keeping your heels touched to the ground. Lower your knees to the left and twist your body to left as well. Lower your knees to the left so that outside of left knee and inside of right knee are pressed into the ground. Lean forward towards the left side of your body and then switch to the other side and repeat the same to your right side. Do this for 5 sets on regular basis and this will strengthen your back and hip area.

4# Lunge And Twist

This gives a good strength to your hip area and improves flexibility of your body

Do the twisting exercises that are good for your spine and do not give much pressure to your spine. Standing and twisting your spine can prove to be dangerous sometimes as a sudden jerk can lead to a lot of problems. Do lunge and twist as this gives a good stretch to your hip area and saves your spine from too much of motion. Take a large step forward with any of your foot and bend your knee to a right angle that forms a 90 degree angle. Keep your left hand on the ground and outside of your left foot. Reach your right hand up and slowly turn your shoulders and your head along with your arms. Repeat this with the other side and do 5 sets

This gives a good strength to your hip area and improves flexibility of your body

5# Standing Wall Slide

While sitting for longer hours on the chair, your shoulders get a slump and the posture goes for a toss. Do standing wall slide to keep your back straight and in shape. Stand or sit straight in the front of a wall so that your spine remains straight and your shoulders and arms are pressed against the wall. Lift your arms and press them back against the wall with your elbows bent at 90 degrees. Do not lift your back and slide your arms as high as you can and keep your shoulders and head pushed to the wall. Then pull your arms back down and repeat this 3-4 times daily.

6# Puppy Pose With Twist

This gives a good stretch to your back and hips and makes them more flexible

Stand on all fours with your knees bent under your hips. Now, extend your right arm in front of you and slide your left arm under your body. Hold your position for 30 seconds before you switch to the other side. Take some rest and retain your normal position before repeating the set.

This gives a good stretch to your back and hips and makes them more flexible

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Menopause is a condition which happens when the fertility and menstruation cycle comes to an end. It is a process of the body that occurs in females after a certain age but it brings drastic changes in woman from time to time.

Menopause brings in lot of changes in females along with mood swings

Menopause

Symptoms Of Menopause

Here are some symptoms of menopause that you need to look out for:

1. Hot flashes happens at any given period of time during the day during due to which the face becomes red along with excessive sweating.
2. Irregularity in your period cycle where periods either lasts for 4 days or for 2 days with irregular time period as well.
3. Night sweats happen especially during the night time when you snooze off to bed.
4. Reduction in estrogen levels also leads to menopause.
5. There will be vaginal dryness more than usual and itching as well due to pre-menopause.

Yoga Poses And Menopause

Yoga indeed plays an important role in treating the symptoms of menopause in women so that they can lead a happy and healthy life. Follow the simple asanas given below to get relief from the discomfort caused by menopause:

Effective Yoga Poses That Will Treat Menopause

Standing Forward Bend

Sukhasana helps in reducing the stress and anxiety from the mind

Also known as Sukhasana, this asana helps in reducing the stress and keeps your mind stress free. It also increases blood flow to the mind and helps in focusing on your breathing patterns. For this asana, you need to stand straight on a mat and then keep your feet a width apart. Now bend your upper body forward and then touch your feet with your hands. This will stretch your back and your arms as well. Stay in this position for a minute and then return back to your normal posture.

Standing Forward Bend

Warrior Pose

This pose helps in decreasing the stress that comes with menopause and also increases the blood circulation in the body along with building up strength. For this pose you need to remain in the standing position and then take your left leg back upto 3-4 feet and then bend your right knee. Now slowly raise your arms to shoulder height so that they remain parallel to the ground. Now raise your hands by few inches and then remain in this position for 10 seconds. Repeat this for atleast 5 times and then return back to your normal position.

Side-Angle Pose

Side angle pose helps in increasing the blood circulation and decreases anxiety

Side-Angle Pose

This helps in decreasing the anxiety level and also increases the blood circulation in the body. This pose is somewhat similar to the warrior pose and for this you need to bring your elbow down to your right knee. Now raise your left hand up in the air and stretch it keeping your left feet stretched ahead to the left side. Remain in this pose for 10 seconds and then come back to the normal position.

Chair Pose

This helps in strengthening the muscles and back area as well. This also gives strength to your arms and legs. For this asana, keep your feet together and lift your arms over your head. Now draw your hips back bringing yourself in a sitting position. Stay in this position for a minute and then come back to the normal position. Repeat this asana for 5 times. Everyday to give your anxiety and mood swings a toss for a longer time.

Hero Pose With Raised Arm

This pose helps in giving strength to your spine and thighs along with relief in the symptoms of menopause. For this pose you need to sit in a kneel down position with your buttocks on your heels. Now keep your palms on your thighs and raise your hands towards the ceiling thereby lifting your hips a bit. Stay in this position for a minute and then get back to the normal position and repeat this pose for the five times.

Seated Wide Angle Pose

This pose calms down the brain and strengthens the spine

Seated Wide Angle Pose

This pose helps in calming down the brain and stretches the inside of the legs. It also strengthens the spine and stimulates the abdominal organs as well. For this pose you need to sit on the floor with your legs wide open. Now keep your left hand on the right thigh and stretch your right hand over your head and bend your body to the left side. Stretch as much as you can and then do this to the next side. You need to repeat this 5 times at a stretch on daily basis.

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Our brain is our computer that keeps us moving and gives signal to our body to perform various work. It is very important to maintain the health of our brain or else it will start deteriorating and there will be issues like memory loss, brain fog, psychiatric disorders.

Powerful Yoga Asanas Will Boost Your Brain

Yoga helps in keeping your memory power healthy

We should always tease our brain to keep it healthy by taking up various challenges and also by eating healthy. But one more important factor is there that helps in increasing our brain power and that is yoga. There are certain yoga asanas that helps in boosting our brain power to make it healthy.

1# Diamond Pose

Also known as Vajrasana, this is performed by maintaining a balance on your breathing pattern as this calms your mind and makes it powerful. This asana helps in increasing the blood circulation and improves the flexibility of the muscles as well. This should be done few hours after eating up your meal.

For this asana you need to kneel down and stretch your lower legs backwards keeping them together so that your toes should touch each other. Now gently lower your body and your hips should rest on your heels. Now place your hands on your knees and keep your back straight concentrating on your breathing start inhaling and exhaling. Stay in this position for 5-10 minutes and try to stay calm and peaceful. This will give peace to your mind and your anxiety levels will lower down.

2# Seated Forward Bend

This pose helps in giving a good stretch to your back and prevents mild depression

This asana is also known as Paschimottanasana and it helps in giving a good stretch to your back and relieves mild depression as well. It also helps in reducing headache and fatigue along with increase in blood pressure. This asana should be performed in the morning after your bowels are done and your stomach is empty.

Seated Forward Bend

For performing this asana you need to stretch your legs in front of you and sit straight. Now inhale and raise your arms over your head. Exhale and then bend forward towards your feet with your arms touching the toes of your feet. Your head should touch your feet or stretch your back as comfortably as you can. Stay in this position for atleast 30 seconds and then come back to your normal position.

3# Lotus Pose

Also known as Padmasana this pose symbolizes lotus flower and this should be done in the morning as it provides relaxation to the mind and calms down your anxiety level. It also helps in improving your body posture and makes your hips more flexible.

To perform your this pose you need to sit straight and then gently bend the right knee by placing it on the left thigh and heels should be close to the abdomen. Now bend your left knee on place it on the right thigh bringing heels close to the abdomen. Place your hands on your knees in a comfortable position and take deep breaths. You need to concentrate on your breathing pattern so that you get calm mind and your energy is channelized well throughout your body. Stay in this position for 5-10 minutes and then repeat this on daily basis.

4# Plow Pose

Plow pose helps in releasing the strain and stress off the brain

Plow pose is also known as Halasana and it gives a good stretch to your back along with improving your blood circulation. This asana gives you a shape of a plow when performed so it is known as plow pose. It helps in calming your mind and releases strain in the back. It also reduces the stress in the brain and calms it down. This should be done in the morning on an empty stomach.

Plow pose helps in releasing the strain and stress off the brain

Your need to lie down on your back on a flat surface with your legs stretched out straight in front of you. Your arms should be by your side. Inhale and then lift your legs and your abdomen off the ground so that it will come over your head forming a 180 degrees angle. Remain in this position for a minute while focusing on your breathing pattern. Now gently bring your legs down and relax a bit before performing this asana again.

5# Headstand

Headstand pose calms the mind and improves blood circulation to the brain

Also known as Sirsasana, this pose is a headstand where your head is down and your legs are up in the air. Make sure that your bowels are empty and this should be done in the morning on an empty stomach. This asana calms your mind and increases blood circulation towards your brain making it more powerful.

Headstand pose calms the mind and improves blood circulation to the brain

To perform this asana you need to get a blanket or a sturdy cloth for placing your head so that it does not move from its position. Now kneel down on the floor and place your forearms on the floor with your elbows and shoulders width apart. Place the crown of your head on the blanket or cloth and fit your head in between your clasped hands so that they will give full support to your head.

You need to breathe in and then balancing yourself you need to push your legs and your torso part off the floor first and then straighten your legs. You need to form a 90 degree angle and support your body by balancing it well. Stay in this position for a minute and then come back to your normal position by relaxing your body.

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Yoga is one of the easiest and effective way to get rid of chronic pain and aches in the body. It takes care of almost each and every pain in your body by treating it. One of the most common pain is back pain that occurs due to long sitting hours or due to bad posture.

Yoga Poses For Curing Back Pain

Back pain is very common but it can be treated with certain yoga poses

Certain yoga postures helps in lengthening the spine and stretching the muscles to prevent them from aches and soreness. It also helps in building up immunity against the causes that leads to back pain, weak muscles and improves their power.

Let’s take a look at some easy yoga poses that treats back pain if you try them regularly in your daily life.

Easy And Effective Yoga Poses For Curing Back Pain

Easy And Effective Yoga Poses For Curing Back Pain

1# Cat Or Cow Pose

This helps in strengthening the back and keeps pain at bay

This pose helps in strengthening the back and keeps pain at bay by stretching the back muscles as well. It also helps in massaging the spine and keeps torso stretched to prevent belly fat. Stand on your feet and your hands by placing them on the ground so that your back forms a table top. Place your hands flat on the floor and keep your knees wide apart. Now look straight ahead and take a deep breath as you raise your chin upwards and push your head backwards.

Cat Or Cow Pose

Now raise up your tailbone and push your navel down and stay in this pose for a minute. Now exhale and come back to your comfortable position where you started. Repeat this 5-6 times at a stretch as you will feel relaxed and your pain will fade way slowly and slowly.

2# Downward Dog Pose

Downward Dog pose helps in rejuvenating your whole body and helps in releasing the pain in the lower back. This is very easy to do and it looks similar to how a dog looks when it bends forward. For this, you need to stand on your four limbs and your body should form a table top. Now take a deep breath and raise your knees along with your tailbone towards the upward side. Stay in this position for 5-10 breaths and then return to your normal pose. You can repeat this pose for five to seven times everyday.

3# Pigeon Pose

This pose helps in giving you much needed relief from the back pain and treats it well. For this position, you need to sit on the floor and draw your left knee forward and then turn it to the left so that your left leg is bent and perpendicular to the right one. Now keep your right leg extended straight behind your back and this will help in stretching your muscles. Now stay in this position for 5-10 breaths and then return to your normal position. Switch to the other side and repeat the same process.

4# Triangle Pose

It helps in relaxing the back muscles and reduces the belly fat

This is great for strengthening your back and relaxing the muscles of your back. It also helps in stretching the muscle fibers and gives your torso a slimmer look by reducing the belly fat. You need to stand straight with your feet together and then keep your right foot ahead at 90 degrees and your left foot at around 15 degrees. The center of your right foot should be in an alignment with the center of left foot.

Triangle Pose

You need to put all the pressure of your body on your feet and then take a deep breath and as you exhale, you need to bend your body towards right side ensuring that your waist remains straight. Lift your left hand up and let your right hand touch the ground so that your hands should form a straight line. Now tilt your head towards the hand that is upright towards the ceiling. Stretch as much as you can and stabilize your body well. Remain in this position for atleast 2 minutes and then come back to the standing position. Repeat the same pose with left leg and you will notice relief in back pain day by day.

5# Camel Pose

This asana is meant for curing your back pain, burning belly fat and also strengthening your pelvic muscles along with your legs. This pose resembles a camel and increases flexibility and strength of the body.

For this, you need to kneel on the mat and place your hands on the hips. Make sure that your knees and shoulders are in the same line and the soles of your feet are facing the ceiling. Now arch your back slowly and gently place your palms on your feet so that your arms remain straight. Make sure that your neck is not strained and is in a comfortable position. Remain in this position for about 30-60 seconds and then come back to your normal position.

6# Upward Plank Pose

This asana helps in giving strength to the back and reduces pain

Upward Plank Pose

This asana helps in strengthening the muscles of legs and back as it requires lot of stretching which includes shoulders and spine as well. Begin by placing your hands behind your hips as you lay back your body on the floor. Now keep your feet apart from the hips and slowly give a push to your body on upward side so that an upward arch is formed by your body. Make sure that your arms are straight and your neck is in a comfortable position. This will help in giving immense strength to your muscles and your back area as well.

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