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Hindustan Times
3 days ago
- Health
- Hindustan Times
Fire up your core with these easy but effective yoga asanas
Maintaining a strong core is an often-ignored but truly essential health hack. It plays a central role in nearly every movement your body makes. It helps maintain the perfect posture, increase your balance, reduces injury risk and more. But did you know that a gym membership isn't the only way to get a strong core? Even yoga can help. Riya Vyas, founder of Unalome Yoga, shared three asanas you can try to fire up your core easily and effectively. Postures like Boat Pose (Navasana) and Bridge Pose (Setu Bandhasana), featured in this reel, engage the deep abdominal muscles, support spinal alignment, and improve posture. Variations of the boat pose further challenge the body, enhancing endurance and muscular control. Unlike high-impact workouts, yoga strengthens the core while minimising strain on the joints. Watch the video here: A post shared by Riya Vyas | Yoga & wellness expert (@riyavyasyoga) Boat Pose (Navasana): It is a core-strengthening yoga posture that builds balance and stability by engaging the abdominal muscles. It also helps improve concentration and tones the hips and spine. Bridge Pose (Setu Bandhasana): Setu Bandhasana, or Bridge Pose, strengthens the back, glutes, and hamstrings while gently opening the chest and spine. It also helps calm the mind and relieve stress and mild depression. Riya tells us that in a world increasingly dominated by sedentary routines and screen time, maintaining core strength is more important than ever. 'A strong core is not just about toned abs—it forms the foundation for overall stability, balance, and functional movement. It keeps your spine and organs protected. Yoga, with its mindful approach and holistic postures, offers a powerful and sustainable way to build core strength.' She adds, 'A strong core is key to preventing lower back pain, improving athletic performance, and enhancing daily movement—from lifting groceries to standing for long hours. It also supports better breathing and digestion, making it vital for overall well-being.'
Time of India
5 days ago
- Health
- Time of India
5 most effective stretches to tighten the belly
This one's a common memo in the fitness community! Before you hit the HITT, stretch it out! Why? Because, stretching before a workout, particularly dynamic stretching, can prepare your muscles for activity, improve range of motion, and potentially reduce the risk of injury. Stretching is also important for maintaining muscle and joint health, improving performance, and reducing the risk of injury. It not only helps increase flexibility, range of motion, and blood flow to muscles, but also contributes to stress relief and better posture. However, that's not all. Incorporating targeted stretches into your routine can significantly enhance core strength and contribute to a flatter, more toned abdomen as well. While somethinbg like a 'spot-reduction' isn't really feasible, certain stretches help strengthen and elongate the abdominal muscles, promoting overall core stability. Here are five effective stretches to tighten your belly: Cobra pose (Bhujangasana) This yoga pose stretches the abdominal muscles and helps alleviate lower back pain. How to perform: Lie face down on the floor with your legs extended and the tops of your feet pressing into the ground. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Switch to UnionBank Rewards Card UnionBank Credit Card Apply Now Undo Place your hands under your shoulders, elbows close to your body. Inhale and slowly lift your chest off the ground, extending your spine. Keep your elbows slightly bent and your shoulders relaxed away from your ears. Hold the position for 15–30 seconds, then gently lower back down. Cat-cow stretch (Marjaryasana-Bitilasana) This dynamic stretch improves spinal flexibility and engages the core muscles. How to perform: Start in a tabletop position with your wrists under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor (Cow Pose). Exhale as you round your back, tucking your chin to your chest (Cat Pose). Continue flowing between these two positions for 1–2 minutes. Seated forward bend (Paschimottanasana) This stretch targets the hamstrings and helps tone the abdominal muscles. How to perform: Sit on the floor with your legs extended straight in front of you. Inhale and lengthen your spine. Exhale as you hinge at your hips, reaching your chest towards your thighs. Hold your feet or ankles, keeping your back as straight as possible. Hold the position for 15–30 seconds, then slowly rise back up. Bridge pose (Setu Bandhasana) This pose strengthens the core, glutes, and lower back, contributing to a tighter belly. How to perform: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides, palms facing down. Inhale and lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold the position for 15–30 seconds, then slowly lower your hips back down. Wind-relieving pose (Pavanamuktasana) This pose helps relieve bloating and engages the abdominal muscles. How to perform: Lie on your back with your knees bent and feet flat on the floor. Inhale and draw your right knee towards your chest, clasping your hands around it. Exhale and gently press your knee towards your abdomen. Hold for 15–30 seconds, then switch sides. How to ace these stretches: While perfection doesn't come overnight, there are some useful tips that can help boost effectiveness, such as: Consistency: Incorporate these stretches into your daily routine for optimal results. Breathing: Maintain deep, steady breaths throughout each stretch to enhance oxygen flow and muscle relaxation. Hydration: Drink plenty of water to aid digestion and reduce bloating. Diet: Combine these stretches with a balanced diet rich in whole foods and low in processed sugars to support abdominal toning. Rest: While these stretches can help tighten and tone the abdominal muscles, overall fat loss requires a combination of regular physical activity, a healthy diet, and most impiortantly – adequate rest. 5 Indoor exercises for belly fat loss One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
5 days ago
- Health
- Time of India
30-Day Guide to Detoxify Your Liver and Boost Thyroid Health Naturally
Week 1: Awareness about the body with Detoxification (Days 1-7) Goal : Starting with Liver detoxification and reducing the inflammation ( This is Important for T4-T3 conversion) Morning Routine : Warm water with lemon + 1 tsp flaxseed powder Lemon is rich in Vitamin – C which is antioxidant and Flaxseeds are rich in Omega – 3 which reduces the inflamation 30 mins brisk walking and Surya Namaskara Brisk walking and surya namaskar stimulates metabolic activities and helps to manage the thyroid functions Pranayama: Nadi Shodhana (alternate nostril breathing) and Bhramari Diet : Avoid Gluten because it may trigger inflammation, Limit grains because it also contribute to the inflammation, Goitrogenic foods like broccoli, cauliflower should be avoided because they worsen the condition Begin with simple vegetable broths, fresh fruit , and millets like foxtail and barnyard , and Include iodine-rich foods like pumpkin seeds, and sprouted legumes in your diet Naturopathic Detox : Hydrotherapy: Liver pack on alternative days helps in Detoxification and in educing the inflammation Juice therapy: 1 glass of Green juice in empty stomach Enemas Twice this week to support colon cleansing Week 2: Nourishment & Gut Health (Days 8–14) Goal : Strengthen digestive fire, support gut flora Morning Routine : Triphala tea / cumin-fennel-jeera water This helps in stimulating the peristalsis and supports digestive system Yoga poses: Bhujangasana, Setu Bandhasana They help in stimulating the digestive fire and take cares of the Digestin and digestion related ailments Diet : Introduce fermented foods: Homemade kanji, fermented rice, and buttermilk Introduce more fibre via vegetables and soaked seeds Add selenium-rich foods (Brown rice, sunflower seeds) to support T3 conversion Therapies : Weekly hip bath and steam bath Mud therapy to abdomen 3x this week Mind-Body Practice : 20 minutes daily Yoga Nidra Helps in removing stress from the root and promotes relaxation and improve the sleep Gratitude journaling in the evenings Week 3: Hormonal Rebalance & Metabolism Boost (Days 15–21) Goal : Activate metabolism, balance estrogen-dominance and insulin response Morning Routine : Begin day with 15 rounds of Surya Namaskar (slow, stretching and fast rounds) 5 minutes Kapalabhati This activate pancreas, improve circulation, improve insulin sensitivity and regulate the body mechanism Diet : Intake of iron-rich foods like beetroot, sesame laddus They help in conversion of T4 to T3 Continue anti-inflammatory meals with more cooked vegetables Replace tea/coffee with Ashwagandha-Tulsi herbal decoction Therapies : Steam inhalation + neck massage to support thyroid circulation 3x a week Stimulating Acupressure points for for endocrine regulation Mind-Body Practice : Practice Trataka for endocrine and pineal gland support Research Insight : Studies from the Journal of Integrative Medicine show that ashwagandha helps significantly reduce TSH levels in subclinical hypothyroidism. Week 4: Integration, Rhythm & Renewal (Days 22–30) Goal : Establish long-term lifestyle habits and prevent relapse Morning Routine : Switch to a gentle walk in nature followed by a 21-minute Twin Heart meditation Grounding rituals (walking barefoot on grass, sun exposure) Diet : Begin intuitive eating: Eat only when hungry, chew thoroughly before swallowing Switch to infused water intake like fenugreek or coriander Try going Gran free Therapies : Monthly oil massage (Abhyanga) and head massage with Brahmi oil Optional fasting day with Fruits alone Monthly 1nce Mind-Body Practice : Practice Mouna (silence) for 2 hours a day, if possible Thyroid disorders in women are not only hormonal imbalances, they are the reflection of deeper improper lifestyle, in Kshemavana we focus of 5 pillars 1. Food and Nutrition 2. Gut and inner Fora 3. Sleep and restoration 4. Mind and Body 5. Energy and balance on correction thyroid gland can be reset naturally Dr. Narendra Shetty (Medical Director, Kshemavana) -With inputs from
NDTV
6 days ago
- Health
- NDTV
Are You A Heart Failure Patient? Try These Yoga Asanas Today
Yoga can be highly beneficial for heart failure patients when practiced mindfully and under medical supervision. Yoga improves overall cardiovascular health by reducing stress, lowering blood pressure, and promoting better oxygenation and circulation. Gentle yoga postures, controlled breathing (pranayama), and meditation help strengthen the heart muscles gradually, improve heart rate variability, and reduce anxiety or depression associated with chronic illness. Over time, yoga can enhance the quality of life for heart failure patients by increasing energy levels, improving sleep, and promoting emotional resilience key aspects in managing long-term heart conditions. Keep reading as we share yoga asanas you can perform as a heart failure patient. 5 Yoga asanas for heart failure patients 1. Tadasana Stand with your feet together, arms at your sides. Distribute your weight evenly on both feet. Inhale and raise your arms overhead, palms facing each other or touching. Stretch your entire body upward, lifting through the chest and heart. Hold the position for 20–30 seconds while breathing deeply. Exhale and return to the starting position. Repeat 2–3 times. 2. Vrikshasana Stand tall with feet together and arms at your sides. Shift your weight to your left foot. Bend your right knee and place the sole of your right foot on your inner left thigh or calf (avoid the knee). Bring your palms together at your chest or raise them overhead. Focus on a point ahead to maintain balance. Hold for 15–30 seconds, breathing steadily. Slowly lower and switch legs. Do 2 rounds per leg. 3. Bhujangasana Lie face down with legs extended and tops of feet flat on the ground. Place your palms under your shoulders, elbows close to your body. Inhale and gently lift your chest off the ground, using back strength, not hands. Keep your pelvis on the floor and shoulders relaxed. Hold for 15–20 seconds, breathing slowly. Exhale and lower down. Repeat 2 times. 4. Setu Bandhasana Lie on your back with knees bent and feet hip-width apart on the floor. Arms rest alongside your body, palms down. Press into your feet and lift your hips slowly off the floor. Keep your thighs and feet parallel and squeeze your shoulder blades together. Hold the pose for 15–30 seconds while breathing deeply. Exhale and gently lower your hips back down. Do 2–3 rounds. 5. Sukhasana with Pranayama Sit comfortably cross-legged on the floor or on a cushion. Keep your spine straight and hands resting on your knees. Close your eyes and take slow, deep breaths inhaling through the nose, expanding your chest and belly. Exhale gently and fully. Focus on your breath, and try to keep it steady and calm. Continue for 5–10 minutes. Practice daily. Heart failure patients should consult their cardiologist or a certified yoga therapist before starting any yoga routine. All postures should be done gently, avoiding strain or discomfort. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
India.com
23-05-2025
- Health
- India.com
Start Your Anti-Aging Journey With THESE 8 Simple Yoga Poses For Lasting Health And Fitness Benefits
photoDetails english 2905017 Updated:May 23, 2025, 09:15 AM IST Yoga 1 / 10 In today's fast-paced world, maintaining youthfulness and fitness can sometimes feel like an uphill battle. However, incorporating simple yoga poses into your routine can help rejuvenate your mind and body, promoting a more youthful appearance and contributing to overall health. Here are eight easy yoga poses to get you started on your journey to looking younger and feeling great. Mountain Pose (Tadasana) 2 / 10 Start by standing tall with your feet together, arms at your sides. Inhale deeply while reaching your arms overhead, focusing on elongating your body. This pose improves posture, increases your confidence, and helps you feel grounded. Downward Facing Dog (Adho Mukha Svanasana) 3 / 10 Start on your hands and knees, then lift your hips up and back. Keep your feet hip-width apart and your hands shoulder-width apart. This pose elongates the spine and strengthens the arms and legs, contributing to better circulation and a refreshed look. Cobra Pose (Bhujangasana) 4 / 10 Lie flat on your stomach, place your hands under your shoulders, and gently lift your chest while keeping your elbows slightly bent. Cobra Pose opens up the heart and chest, promoting better oxygen flow, which can brighten your complexion and enhance your vitality. Child's Pose (Balasana) 5 / 10 From a kneeling position, sit back on your heels and stretch your arms out in front of you, resting your forehead on the ground. This restorative pose calms the mind, relieves stress, and promotes relaxation, all essential for maintaining a youthful spirit. Warrior II (Virabhadrasana II) 6 / 10 Stand with your legs wide apart, turn one foot out, and bend that knee while extending your arms parallel to the ground. This pose builds strength and stability, helping to improve focus and vitality, giving you that energetic glow. Bridge Pose (Setu Bandhasana) 7 / 10 Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips toward the ceiling while squeezing your glutes. Bridge Pose opens the heart, reduces anxiety, and helps maintain hormonal balance, which can contribute to a youthful look. Cat-Cow Stretch (Marjaryasana-Bitilasana) 8 / 10 Begin on all fours, then alternate between arching your back (Cat) and letting your belly drop while lifting your head and tailbone (Cow). This dynamic movement enhances spine flexibility, alleviates tension, and encourages better overall function of the body. Seated Forward Bend (Paschimottanasana) 9 / 10 Sit with your legs extended in front of you. Inhale as you reach your arms overhead, then exhale while bending forward to grasp your feet or ankles. This pose stretches the spine and encourages relaxation, helping to relieve stress and enhance mood. 10 / 10 Incorporating these yoga poses into your daily routine can significantly contribute to not only looking younger but also feeling healthier. Yoga promotes flexibility, strength, and mindfulness, all of which are essential for maintaining a youthful appearance. Start with a few of these poses each day, and you'll likely notice a positive transformation in both your body and mind. Embrace the journey of fitness and youthfulness through the beautiful practice of yoga!
