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Can Fasting Help In Weight Loss?

Can Fasting Help In Weight Loss?

There are hundreds of thousands of options for losing weight in the market. The magazines, social media sites, newspapers, and other infomercials are filled with advertisements for the most adequate and fastest way to lose weight. Apart from all such things, we all try experimenting a lot with the restricted diets or fasting for a shorter span of time in order to lose those extra kilos.

A number of people perform fasting in order to detoxify the body by flushing out the toxins and to lose weight. In the past few decades, fasting has gained huge recognition in the weight loss market. Fasting consists of a lot of variations such as once-a-month fasting, time-restricted fasting or intermittent fasting.

It becomes confusing and difficult as which strategy would work best as a healthy weight loss solution. But the answer is highly complicated.

Fasting is practiced since ages. Earlier when the only means of survival was hunting, people used to live without food for days till the time they hunt and gather their next meal. Now in the present era, certain religions started the ritual of fasting as a tradition for spiritual cleansing. It then started gaining huge recognition.

Fasting can be understood as the act of refraining oneself from the consumption of food or water or limiting the intake of food for a longer period of time. Many times it also includes not consuming solid foods but the consumption of fruits and juices is allowed. It might also include restricting the overall intake of food in a duration of some specific hours.

See Also: Best Yoga Classes In Jaipur

In the recent studies, fasting is considered as a significant aspect of health arena and weight loss which help the individuals in managing their total intake of food, reducing the risk of cardiovascular diseases, diabetes and diminishing the overall body fat.

A number of individuals do fasting as it is difficult for them to stick to a strict and continuous calorie restriction diet plan. It is highly challenging for them to monitor the intake of calories regularly and thus people do a fast instead to decrease the overall consumption of calories in total. Fasting helps in improving the physical condition of the individuals, reducing the risk of cardiovascular diseases, dropping down the higher levels of protein, decreasing the abdominal fat and diminishing the blood glucose levels.

You can profoundly decrease your weight through fasting at the initial level, but at the same time fasting may be risky for your health as the weight reduced by fasting is majorly the ‘water weight’ which is not a part of ‘body fat’. Once you will starting following your routine life and will get back to the normal eating patterns then the weight you have lost will come back with the double speed with few more kilos being added on it. Because of fasting, the metabolism becomes slower and it is easy to gain weight at that time. Thus, it is considered one of the most negative aspects of non-continuous fasting.

There are several side effects of fasting such as weakness, dizziness, low blood sugar levels, fatigue, muscle aches, and headaches. Individuals do fasting for a long period of time without consulting a health expert or nutritionist. Hence, they may also get prone to health ailments like irregular heartbeat, anemia, kidney and liver problems and a weakened immune system. It might also result in a deficiency of minerals and vitamin in body, diarrhea and muscle breakdown.

Related: The Truth About How to Lose Belly Fat

From an overall perspective, it sounds practical and logical that fasting helps in detoxifying your body by cleansing the harmful substances which can enhance the risk of obesity and other health ailments. But still, there has not been found any adequate or scientific evidence which can prove that you need to do fasting in order to flush out the toxic substances from the body.

The bottom line is that fasting may be a weight loss technique at initial level but it may act potentially dangerous for you as well. Therefore, it is not an effective way to lose weight, rather you can opt for a routine workout combined with a healthy eating plan as it does not have any negative impact on your body as well as help you in losing the weight.

Posted by gajendra in Health, how to lose weight, Yoga Classes, 0 comments
Here’s what you don’t know about obesity

Here’s what you don’t know about obesity

Human behavior is complex. We are driven by various biological, genetic, behavioral, social, cultural, and environmental influences affecting our day-to-day lives. Obesity was not even considered a problem in the last century, but it has emerged as one of the biggest health problems in the world today.


We are exposed to the risk of developing diseases like diabetes, cardiovascular disease, cancer, stroke, dementia and various others. While many factors may influence weight gain, the basic ones include the following:


Factors that cause obesity

  •    We have become more dependable on machines and very less active otherwise. We are leading a hectic and stressful lifestyle.

  •    People have lost control over their eating behavior. The food we love so much (the junk) are just a few refined ingredients mixed with highly engineered chemicals that taste so good that we cannot avoid its temptations.

  •    Next is excess fructose (added sugar) consumption that causes insulin resistance and elevated insulin levels.

  •    Other factors include unhealthy life choices like not consuming enough fruit, vegetables and unrefined carbohydrates, drinking too much alcohol, eating larger portions than required, lack of exercise and physical activity, less sleep, depression, consumption of drugs such as contraceptives, steroid hormones, diabetes, antidepressants and blood pressure pills.


Cure for obesity   

 Weight loss is influenced by 80% of your eating habits and 20% working out. Thus, feeding on the wrong food habits can make you obese. Limit your energy intake from sweetened beverages, saturated fat or salt and sugar content processed food. Couple it up with increased physical activity and you are good to go.


The golden rule is to never skip on breakfast as it is the most important meal of the day. It provides a steady stream of energy and also prevents unhealthy snacking.

Also, stop nibbling between meals. Train yourself to have less food. However, you can always eat 4-5 mini meals spaced 2-3 hours apart during the day to increase your metabolism.


There is no better option to prevent obesity than physical exercise. Start with brisk walking in the morning. Other activities include yoga Classes, gym and aerobics. Age also plays an important role in weight loss.

 

Chances of younger people getting into the shape with minimal efforts are higher compared to those on the other side of thirties and looking for weight loss. Hence, special attention needs to be given to their eating habits.


Yogic management for obesity

Heard of yogic management? It is a concept based on having a controlled and balanced diet besides maintaining other factors like breathing techniques, relaxation and meditation.

We should eat only the adequate amount of food our body needs – no more, no less. It needs to be accompanied by regular exercises, intermittent water fasts, yoga asanas and pranayama. Yogic management guarantees weight loss.  


If you are new to yoga, learn easy yoga positions for beginners.


According to yogic text Hatha Yoga, pranayama can help burn excess fat in the bodyweight. The most effective pranayama practices for weight reduction include

a) Kapalabhati and
b) Anulom Vilom Pranayama.


Kapalabhati or the skull cleansing breath involves deep inhalation and exhalation. One is required to sit in a comfortable posture with the spine positioned erect. The stomach is drawn in with every forceful exhalation and air is filled again with normal inhalation. This asana helps to reduce fat around the belly.

 

Related:  Intermediate Yoga Poses You Should Know


Anulom Vilom Pranayama reduces weight too. This is done in Padmasana with eyes closed. The right nostril is closed with the right thumb and the air is filled in with the left nostril. Then the right thumb is released and the air is exhaled from it. The same is repeated for the left nostril.


Obesity is no less than an epidemic. It needs to be discussed repeatedly so people are aware and adopt a healthy lifestyle. It’s time you take the plunge too!  

Posted by gajendra in Fitness, Health, how to lose weight, Weight Loss, Yoga Classes, 0 comments
4 Easy Ways to Practice Pranayama Yoga

4 Easy Ways to Practice Pranayama Yoga

The Sanskrit word ‘Pranayama’ is an amalgamation of two words, ‘prana’ meaning breathe or life forces and ‘ayam’ meaning control on prana. Pranayama may be defined as the connecting link between physical and mental yoga practices. It is a regulated combination of prolonged inhalation and exhalation. This yogic asana invites you to be mindful of breathing which plays a vital role in the proper functioning of different systems of the body.

 

Both beginners and advanced practitioners can benefit from incorporating pranayama onto the yoga mats. To carry this spree forward, here are four easy way to practice pranayama at home.

 

  1. Deep Breathing

 

Breathing is a unique physiological function that is both voluntary and automatic. Deep slow breathing with the diaphragm has a lot of benefits. It nourishes the nervous system and awakens all energy channels in the body. It relieves depression, anxiety increases lung capacity and strengthen immunity.

Here’s how yoga gurus at the best yoga classes in Jaipur conduct deep breathing sessions.

Step 1: Sit in a comfortable position. The spine and neck should be erect.

Step 2: Inhale slowly and deeply allowing your diaphragm to move down and chest to expand.

Step 3: As you exhale, allow your diaphragm to relax and your chest to deflate.

Practice the steps for up to three minutes.

  1. Kapal Bhati


Regular practice of this asana can detoxify all systems in the body. It unblocks our energy channels and adds radiance to the face. It is therapeutic for diabetes, stimulates abdominal organs, improves digestive functioning and calms the mind. It also energizes the nervous system, rejuvenates brain cells, increases metabolism and trims down the belly. A good yoga for beginners.

Step 1: Sit comfortably in Padmasana or Vajrasana position keeping the spine and neck erect.

Step 2: Gently close the eyes and place your hands on the knee in Gyan Mudra. The palms should face upwards.

Step 3: Take a deep breath and as you exhale, exert pressure on the abdominal muscles. Release abdomen with passive inhalation. You may place your right hand on the stomach to feel the abdominal muscles contract.

Step 4: Initially take 15-20 breaths to complete one round and gradually increase breaths to a hundred in three rounds. Each stroke of the Kapalbhati strikes on the Kundalini to help arouse kundalini.

  1. Anulom Vilom

Also known as Nadi Shodhana Pranayama, this asana cleans the nadis or the pranic channels to let prana flow freely in the body. Prolonged practice can remove toxins from the body and reduce weight. It can also help maintain peace of mind. Other advantages include increased lungs capacity, improved concentration and stress removal.  

 

Step 1: Sit comfortably in Padmasana or Vajrasana posture with the spine and neck erect in Vishnu Mudra.

Step 2: Place your right thumb on right nostril and inhale through the left nostril. Now place the ring and small finger on left nostril and exhale through the right nostril. Again, inhale through right nostrils and continue the steps in three sets till 10 rounds with ratio 1:1.

Step 3: Later, change the ratio of breath to 1:2 by doubling the exhalation time compared to inhalation. Complete three sets for three rounds. As you get better command on breathing, increase the ratio time to 3:12:6. Do three sets for ten rounds.

See Also: Health myths that you should let go

  1. Brahmari

Bhramari has been derived from the Hindi word ‘Bhramar’ meaning bumble bee. Exhalation in this breathing technique resembles the humming sound of a bee, hence the name. This asana is highly effective for meditation. It can instantly calm the mind, reduce fatigue and mental stress. You can feel the vibrating sound of the jaws, throat, and face.

Step 1: Sit up straight with the eyes closed in Padmasana or Vajrasana position.

Step 2: The spine and neck should be erect. Place the index finger in the cartilage between your cheek and ear.

Step 3: Inhale by taking a deep breath. And as you exhale gently press the cartilage. You may press it in and out while making a humming sound.

Continue the same breathing pattern three to four times. Also, learn six intermediate yoga poses.

 

Prana creates an aura around the body. Seek a deeper meaning of life, speak to the inner voice and learn to appreciate others. Inhale. Exhale. Peace.

Posted by gajendra in Excercise, Fitness, Yoga Classes, 0 comments
5 Easy yoga positions for beginners

5 Easy yoga positions for beginners

yoga positions for beginners

Yoga for beginners might appear difficult and mundane but it is a blessing in disguise. Technically you just need your own body and nothing else to practice yoga. Create an atmosphere that encourages continued practice at the comfort of your home.

New to yoga? Try these basic yoga poses for beginners. Simply choose the time that works for you and get going.

 

  1. Suptmatsyendra Asana (Cross Twist Pose)

This gentle twist asana massages the abdominal organs and facilitates digestion. It stretches the shoulders, middle spine, hips, lower and upper back and makes them more flexible. Also tones your internal organs.

Step 1: Lie flat on the back and gently stretch hands on the sides.

Step 2: Inhale and while bending the right knee place the right foot on the left knee.

Step 3: Now, gently push the right knee to the ground on the left side while bending the spine slowly. Hold this posture for 5-10 seconds.

Step 4: Exhale and turn the upper body to the opposite side.

Step 5: Release the pose by repeating the same twist with the left leg.

Repeat this asana three times on each side.

 

  1. Tadasana (Mountain Pose)

Tadasana is the foundation of all standing poses. This asana improves posture, balance, and calms focus. Also strengthens thighs, knees, ankles, firms abdomen and buttocks, relieves sciatica and reduces flat feet.

Step 1: Stand straight, with feet drifted two inches apart. Interlock the fingers and palm facing outwards.

Step 2: Now inhale, raise the arms up and bring them in line with the shoulders.

Step 3: Simultaneously raise the heels off the floor and balance on the toes. Ground it firmly.

Step 4: Stretch as much as you can.

Step 5: Stay in this position for 10 -15 seconds.

Step 6: Exhale and bring the heels down.

Step 7: Release the interlock of the fingers and bring the arms down parallel to the trunk, and come back to the standing posture.

 

  1. Vriksasana (Tree Pose)

The posture in Vriksasana replicates the stance of a tree. The asana improves our sense to remain grounded and secure in the universe. It teaches basic alignments and allows for healthier breathing patterns.

Step 1: Stand up straight and place your arms on the sides. Bend the right leg and place the foot on the inside of the left thigh. The heel should touch the perineum.

Step 2: Inhale and lift the arms to join the palms in Namaste mudra. Keep your spine straight.

Step 3: Hold on the position for 10 to 15 seconds, breathe and find your balance.

Step 4: Exhale. Gently bring the arms down and release the right leg.

Step 5: Relax and repeat the asana by bending the left leg.

 

  1. Ardh Salbhasana (Half Locust Pose)

Ardha salabhasana is a backbend asana that is considered as the intermediate pose of salabhasana. It is a popular asana practised in the best yoga classes in Jaipur. This asana strengthens the muscles of the spine, buttocks, arms and legs. It stretches the shoulders and improves posture.

Step 1: Lie down on the stomach in Makarasana.

Step 2: Touch your chin to the floor with both hands rested under the thighs and palms faced upwards. Inhale and raise the right leg off the floor, as high as you can, without bending the knee.

Step 3: Bend the left leg to support the right leg.

Step 4: Hold this position for 10-20 seconds. Initially, breathe normally and slowly graduate by inhaling when leg goes up and exhaling when the leg comes down.

Step 5: Rest for a few seconds in Makarasana. Repeat the asana with the left leg.

 

Related: 6 Intermediate Yoga Poses You Should Know

 

  1. Ardh Pawan Muktasana (One Leg Wind Release Pose)

This wind releasing asana helps in relieving indigestion, increases blood circulation, improves digestion, and tones the legs. Massages the pelvic muscles and reproductive organs. It cures sterility and impotence.

Step 1: Lie down on the back and keep the hands on the sides of your thighs. Let go and feel relaxed while in this position.

Step 2: Bend the right knee and slowly bring it towards the chest.

Step 3: Inhale, lift the neck and try to touch the right knee with your chin. Keep the left leg straight. Hold on this posture for 5-10 seconds.

Step 4: While exhaling, slowly push your head down and bring your leg back on the floor. Repeat the same side 3-5 times. Thereafter, repeat step 2 through step 5 with the left knee.

If you are not a fan of intense workout or rigorous strength training, yoga can do the trick for you.

Posted by gajendra in Excercise, Fitness, Yoga Classes, 0 comments