Saturday July 20, 2019

Starting Over: 3 Best Yoga Practices for Getting Back in Shape

Furthermore, it is a well-known fact that yoga ameliorates depression, mood swings and insomnia

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As soon as you start doing asanas, you’ll know what the fuss is all about! Pixabay

If you have a good track record at recovering from injury, it doesn’t mean that you should be careless. Full disclosure here: I have a tendency to forgo safety measures whenever I partake in physical activities. It’s an adventurous side in me that also gets me injured. Not to dwell on details, but after a long recovery period that limited my allowance to exercise (doctor’s orders) a lot of my muscle had gone to fat and I’ve lost a considerable percentage of my strength. This certainly didn’t help my recovery, so while I searched for the best doctrine that can help me start over, I turned to yoga practices to get back into shape.

1. The right alignment and sun salutation

Certainly, there was a sense of risk that came with yoga practices, which is something I found intriguing, I’m ashamed to admit. While the right alignment could definitely help me speed up recovery, the wrong alignment could lead to additional injury. Furthermore, it is a well-known fact that yoga ameliorates depression, mood swings and insomnia, which are all the symptoms that emerged during my downtime.

Since the injury that I suffered was mostly isolated to my lower back: a part of the core, unfortunately, I had to find the one ‘beginner’ practice that would not strain me too much, but which still has a ‘holistic’ effect. Therefore, I fully embraced one of the basic asanas known as sun salutation (Surya Namaskar). It actually consists of twelve yoga poses which will activate an impressive variety of your body-parts. It aided in the strengthening of my core and skeletal system as well, which was perfect for my injury.

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Surya Namaskar consists of twelve yoga poses which will activate an impressive variety of your body-parts. Wikimedia Commons

2. The upward plank and melting the weight away

Since I had to fortify my back muscles and abs, I also started practicing the upward plank after a week of doing the sun salutation exclusively. The name of this asana is Purvottanasana, and if you find this to be a mouthful, you can always fall back on the ‘upward plank’. It is an absolutely wonderful pose that also does wonders for your respiratory system.

It will make you sweat just about right which is amazing if you’ve accrued some unwanted fat. You can wear one of these comfortable sauna vests which are designed not to intervene with your exercises, no matter how crazy the positions get. Actually, any type of plank exercise is amazing for your core and your entire body, so you should see to it that you begin practicing these positions whenever you can because they are so convenient to do even in cramped spaces.

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Purvottasana is an absolutely wonderful pose that also does wonders for your respiratory system. Wikimedia Commons

3. The outdoors and the warrior pose

If you have a beachside near your apartment, you are in luck. Any yoga enthusiast would give everything they have for the opportunity to stretch in front of the rumbling waves every day. Me, I thankfully have a wonderful park at my disposal just two streets away from where I’m living right now. As soon as I felt I rebuilt some of my muscles and regained some of my strength, I began going to that park on a daily basis, with my trusty yoga mat in hand. This sublime outdoor environment is where I practiced the warrior pose – Virabhadrasana.

ALSO READ: Evening Exercise as Good as Morning Workout, Shows Study

Virabhadrasana starts off with mountain pose as the beginning position, and extends into a stretch of your left leg backward, as your right leg lunges into a ninety-degree position (it works with the legs switch as well, of course). Throughout this movement, your hands are constantly stretched above your head, and as your leg stretch stops, the arms go wide apart, like wings. This will do wonders for your legs in general, especially thighs, as well as arms and back. It is a welcoming asana for those that need to bring back a skip into their step after a long recovery.

If you are still cynical about yoga’s rejuvenating qualities, you can continue your online search for testimonies, lessons, and videos. God knows you’ll find an opulent range of verifiable sources just in the first fifteen minutes of your search, but know this now: nothing beats practice. As soon as you start doing asanas, you’ll know what the fuss is all about!

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What’s Common in Several Bollywood Divas? Find it out Here

Deepika Padukone: If you want to have a svelte figure like Deepika Padukone, then the formula is a mix of cardio, gym, dance and yoga

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What ties Kareena Kapoor Khan, Deepika Padukone, Shilpa Shetty Kundra, Jacqueline Fernandez and Alia Bhatt together? Their love for yoga.

The Bollywood divas credit their fitness level to their yoga routine. IANS takes a look at the stars who took to yoga and inspired many others to follow suit.

* Kareena Kapoor Khan: It is known that Kareena’s fitness journey is a result of yoga, exercise and a strict meal plan. She first stunned one and all with her ‘size-zero’ look in “Tashan”, and continues to set fitness goals with her workout regime. The actress might not be on social media, but images and videos giving a glimpse into how she adds yoga to her regime have surfaced on the social media making one thing clear — she is super-focused on getting fitter each day.

* Shilpa Shetty Kundra: For many, she is the poster girl for yoga. She has yoga DVDs, a YouTube channel of her yoga clips, and a fitness app, where she has a #MindItYogaProgram.

On her love for yoga, Shilpa had told IANS: “One of the very important things that yoga has taught me is to be emotionally secure and stay centered and connected to myself… Yoga helps to align our body’s chakras and strengthen our inner confidence. Once you are emotionally strong, how people perceive you, does not affect your personality. Yoga is the need of the hour.”

* Bipasha Basu: She is a yoga freak, and has several yoga DVDs and videos to prove it. In fact, Bipasha along with husband and actor Karan Singh Grover, gives couple goals by doing couple yoga. She says “he is a true Yogi. My inspiration everyday”.

* Alia Bhatt: She is another celebrity who practices yoga regularly. It is believed that she practices ‘Ashtanga yoga’ at least two times in a week, and also credits yoga for her glowing skin and toned physique.

* Malaika Arora: She has been inspiring everyone for long to add yoga into their lifestyle — and her social media is a testimony to it. “Yoga is a way of life that motivates you, grounds you, tones you mentally and physically, makes you mindful and invokes a feeling of happiness in you,” said Malaika, who co-founded Diva Yoga, and has invested in yoga and wellness startup SARVA.

* Jacqueline Fernandez: She likes to call herself ‘Yogini’, and says yoga is an integral part of her life. The actress holds yoga sessions and uses her social media to share images doing yoga, especially pole yoga.

Deepika Padukone and Kangana Ranaut
Deepika Padukone and Kangana Ranaut. (IANS)

“In the past couple of years, yoga has slowly become an integral part of me, and I am so proud of how far I have come… It has been 10 years in Bollywood and million points to yoga, for being my ultimate stress-buster,” Jacqueline said.

* Kangana Ranaut: Yoga is the secret behind Kangana’s toned figure. The “Queen” star has been practicing yoga for a while now and expressed her love for the ancient Indian art in an interview to a magazine. She said: “Yoga is a gift and I actually think that I have survived due to it. Through meditation, pranayam and yoga postures, I could vent out a lot of restless energy.”

* Deepika Padukone: If you want to have a svelte figure like Deepika Padukone, then the formula is a mix of cardio, gym, dance and yoga.

* Sonam Kapoor: Her fitness mantras include yoga, work out and pilate. Opening up about her struggle to lose weight, Sonam had shared that yoga helped her achieve the goal.

“I pushed myself too hard at spin classes, did power yoga for hours at a stretch, and developed an unhealthy relationship with food. Some weeks, desperate to drop a couple of kilos, I would simply not eat,” she said.

* Mouni Roy: She became an Internet sensation — thanks to her yoga poses. Recently, she posted a series of yoga videos of her trying out various asanas of the fitness regime — setting fitness goals for many.

Other stars who practice yoga regularly include names like Lara Dutta and Bhagyashree.

Also Read- Actor Arjun Kapoor Discusses About Pros, Cons of Stardom

Deepika Mehta, who has trained Alia, Jacqueline, Katrina Kaif, Aishwarya Rai Bachchan, Priyanka Chopra Jonas and Deepika, and is associated with Tata Sky’s value added service – Tata Sky Fitness, says yoga makes one’s quality of life better.

Mehta said: “In today’s world finding a mindful practice is very important for people because we have so much distraction, technology and stress. The technique of yoga gives you distance from the stress of your life and helps to calm your body and mind. Yoga is extremely important for a healthy life as it gives you a great sense of health and fitness.” (IANS)