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Standing Forward Bend

Uttanasana or Standing Forward Bend, with variants such as Padahastasana where the toes are grasped, is a standing forward bending asana in modern yoga as exercise. Standing Forward Bend calms the brain and helps relieve stress. This pose also stimulates the liver and kidneys, and stretches the hamstrings for height, calves, and hips.

Bar Hanging

The dead hang is a good exercise to practice if you're training to do pullups from an overhead bar or just want to improve your upper body strength. Dead hangs also help stretch out and decompress the spine. Make sure you're doing dead hangs from a secure bar. Work your way up in duration to prevent injury.

Cobra pose

Increases Flexibility:- Cobra pose is a good exercise for stretching body muscles. It stretches the hips, back, shoulders, chest, and spine. Therefore, it makes your body more flexible. Helps to Reduce Belly Fat:- Bhujangasana stretches the body's abdominal muscles and works on our core muscles.

Wall Stretch

Stretches hamstrings and glutes – Legs Up the Wall pose gently stretches your hamstrings, glutes, spine, and hips while taking pressure off of your lower back. Furthermore, the angle of the body in this posture reduces the curve of the lumbar spine, which will elongate and stretch the back muscles.

Dry land swimming

The focus of dryland training is to develop muscle groups and movements that mimic those muscle groups and movements used in freestyle swimming. The goal with these exercises is to create a foundation of swim fitness so when you return to the pool your swim specific strength and efficiency can easily be regained.

Pelvic Lift

Performing this exercise routinely can strengthen glutes, abs, and lower back muscles. As a result, doctors may recommend pelvic lifts to reduce lower back pain, improve posture, and improve bladder control.

Spine Stretch Forward

Decompression of the spine and release of tension in upper, mid and low back. Full capacious breathing to help circulate oxygen and blood to surrounding tissues. Satisfying stretch of the hamstrings and low back. Ability to stand taller and maintain better posture.

Pilates Roll Over

Benefits. When you do the roll over correctly, it will give your back and hamstrings a good stretch, and make your abdominal muscles work very hard as well. Rolling exercises help improve the flexibility of your spine. Joseph Pilates even believed they could calm the nervous system and help you sleep better.

Low Lunge Arch

Low Lunge is a perfect way to warm up the body and prepare for more challenging poses or other workouts. Because it helps relieve tight muscles in the hips and legs, it is also a great way to cool down and stretch the body after exercise, especially running and biking.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing the range of motion.

 

How to stretch properly

When stretching, you shouldn’t feel intense pain. Instead, you should stretch until you feel a slight discomfort. If you are experiencing severe pain, you should stop, especially if you have an injury nearby.

If you’re stretching before an athletic activity, opt for dynamic stretches, and focus on the joints you’ll be using during the activity. For your upper body, this might include arm circles. For your lower body, it might include leg swings and lunges. You should repeat each stretch several times on each side. 

Dynamic stretching at least two or three days per week on all the major joint areas to maintain a full range of motion. These areas include: 

Warmup Exercises to Help Boost Your Workout

Squats

This is a versatile exercise that targets your quads, hamstrings, and glutes throughout your lower body. You can begin with half squats and then gradually add difficulty so that your last few repetitions are full squats.

Planks

It reduces the stress on our spine and gives us a straight, well aligned body while walking, standing and sitting. The plank position engages all muscles from your neck, shoulder and back up to your pelvis, thighs and legs. Gradually, this results in a strong posture giving you the confidence to walk tall and proper.

Side Lunge

Lateral lunges develop balance, stability, and strength. They work your inner and outer thighs and may even help to reduce the appearance of cellulite. Side lunges train your body to move side to side, which is a nice change from your body's normal forward or twisting movements.

Push-Up

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

Triceps

Triceps stretches improve flexibility, lengthen muscles, and increase range of motion. Plus, they can help to prevent tight muscles, loosen connective tissue, and boost circulation, all while using no or minimal equipment. If you wish to focus on building strength, incorporate some triceps exercises.

Pelvic Lift

Performing this exercise routinely can strengthen glutes, abs, and lower back muscles. As a result, doctors may recommend pelvic lifts to reduce lower back pain, improve posture, and improve bladder control.

Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer. … For young children, a healthy and balanced diet is essential for growth and development. For older people, it can help to ensure healthier and more active lives. Healthy food doesn’t have to be dull and neither does it have to be complex. And to prove this to you, we’ve got a wide range of surprisingly delicious tips and wholesome recipes.

 
Jowar Medley

A bowl of healthy jowar medley is not only healthy but is also a tasty option to include in your meal. Jowar being a rich source of protein, calcium and and fiber makes for a nourishing full meal. When combined with baby corn and zucchini it enhances the nutritious value. It is bright, it's inviting and it's bang on.

Simple Poached Egg and Avocado Toast

Avocado toast is all the rage, but adding a poached egg takes it to a new level and completes the trifecta of nutrition: protein, fats, and carbs. Parmesan cheese and fresh herbs sprinkled on top make it look and taste fancy.

Amaranth Tikkis

This is by far our most favourite recipe. A gorgeous tikki made with amaranth, fresh vegetables and what's even better is that they're gluten free. Amaranth, besides being a powerhouse of nutrients like fiber and proteins, it is incredibly versatile.

Ragi Cookies

Try the protein cookies, made easy and mouth watering with the goodness of ragi. Add your favourite flavor and watch these baked goodies disappear in no time. Ginger and green cardamom adds up to flavour.

Oats Idli

We've got another great surprise for out calorie-conscious friends. Oats idli - Take some roasted oats, grated carrots, chopped chillies, coriander and steam this batter to get feather-light scrumptious idlis. Ideal for those who are calorie conscious. Oats being rich in minerals, vitamins and proteins gives this dish a high nutritive value without compromising on the delicious taste.

Hot Quinoa Cereal

Fabulous as it is, quinoa takes some time to cook. While some people have said it can be nuked, that takes more than 10 minutes in most microwaves. But quinoa flakes, which are similar to oats but are a complete protein, can be ready in a flash. Cook them in your preferred milk with dried berries, and then top away with nuts, nut butter, seeds, and fresh fruit.

Healthful eating has many health benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. It can also boost a person’s mood and provide them with more energy. A doctor or dietitian can provide tips on eating a more healthful diet.

Heart Health

Some sources report that it is possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating. The foods people eat can reduce their blood pressure and help keep their heart healthy.

Better mood

The dead hang is a good exercise to practice if you're training to do pullups from an overhead bar or just want to improve your upper body strength. Dead hangs also help stretch out and decompress the spine. Make sure you're doing dead hangs from a secure bar. Work your way up in duration to prevent injury.

Improved Gut Health

Increases Flexibility:- Cobra pose is a good exercise for stretching body muscles. It stretches the hips, back, shoulders, chest, and spine. Therefore, it makes your body more flexible. Helps to Reduce Belly Fat:- Bhujangasana stretches the body's abdominal muscles and works on our core muscles.