Meditation can bring relaxation and calmness to our body. We all have heard this at least once, but why most people find it difficult to make it a part of lifestyle. Some of my reasons were, I can’t sit that long with my mind focused on nothing. Next one in the line, I don’t have time, I can’t wake up early morning.
The most common excuse is “I can’t wake up early”. Well, haven’t you ever been to school? You did, right. Remember, in school days, you used to wake up at 6 in the morning. So, if you could wake up early at that time, then you surely can wake up now, too. Thus, this excuse of meditating is clearly invalid. Next one, I don’t have time. Really? Don’t you scroll instagram at least 30 minutes, daily? Yes, right. Make that 20 minutes and contribute those remaining 10 minutes towards anxiety free mind.
Are you motivated enough to save 10 minutes of your day for meditation? No? Let me give you some more reasons to turn that No into Yes. Meditation teaches us that our thoughts and feelings don’t define us but we find freedom from the challenges that hold us back. Stopping and being still can be a bit scary and overwhelming at first. But wasn’t walking, overwhelming and scary, at first? Don’t worry, you will get used to it, infact, you will be in love with this stillness and calmness.
Meditation reduces feelings of loneliness and isolation. Aren’t you feeling lonely, isolated and depressed in this quarantine? Here’s your cure. Best part is its free.
Meditation gives your brain a workout. It can actually change your brain, like workout can change your body.
Meditation keeps stress away from brain and shifts gear to focus more on joy and pleasure hormones.
Why are you still here? Wasn’t all that enough to get away from your phone and rush to a quiet corner at your home. Go, a calmer brain is calling you.
When was the last time you did squats? High school PE class?
Or maybe you tried strength training as part of a home workout plan a few months ago but lost your motivation?
No matter how far you are now from your desired fitness level…
Remember this:
It just takes one second to decide you’re worth it, 15-20 minutes for your first workout, and two weeks to feel a difference.
Top 10 Best Workout at home :
Arm Swing
Arm Swings Steps
Targeted areas :- Shoulders, Arms, Upper back, Chest.
First forward swing for 10 sec aim for 10 reps . This will open up yourshoulder joint. Now backward again 10 sec 10 reps . Do as best as you can making a muscle mind connection throughout.
2. Side Rotations
Side Rotation Steps
Targeted area :- Lower back , Love handles, flexibility.
First, to the right side for 10 seconds . Legs not too wide body straight rotate your upper body as far as you can . Now, to the left side for 10 sec slowly and comfortability.
3.Side logs
Side Logs Steps
Targeted areas:- Love handles, Shoulders, Flexibility.
Stand straight hands up legs should be closed first rotate to your right and come back to the original position and then rotate to your left slowly and comeback and rotate to your right again stretches your upper body completely just do it for 20 seconds.
4. Standing Crunches
Standing crunches steps
Targeted areas :- Obliques, Abs , Hips
Remember to engage your core as you crunch. Stand with your feet hip-width apart and hands on your head. Bend your right leg and lift your knee as high as you can and rotate your body to the right and bring your right knee to the left elbow. Repeat on the opposite side for 20 seconds. This circuit of body stretching and warming exercises is extremely important for the body to prepare for the upcoming circuits.
5. Butt Kicks
Butt Kick Steps
Targeted areas:- Hamstrings, Glutes, Abs, Legs, Arms, Back
Simply jumping as if kicking your own butt . Do as best as you can making a muscle mind connection throughout. Do it for at least 20 seconds.
6.Cross Stretch
Cross Stretch Steps
Targeted areas:- Waist, Mid section of body.
Bend forward trying to touch your left foot with your right hand and then your right foot with left hand.
Just go as low as you can don’t push too much comfortably maintain your own base feel your back muscles getting engaged
Do it for at least 20 seconds
7. Jumping Jacks
Jumping Jack Steps
Targeted areas:- Glutes. Quads, Hip flexors, Legs, Abs, Shoulder
Stand straight with your feet together and hands by your sides. Jump and spread your feet and bring both hands together above your head. Jump again and return to the starting position. Do it for at least 20 seconds.
This is the full body movement exercise which enhances aerobic fitness, strengthens the body and promotes relaxation. This exercise also improves muscle endurance and helps in increasing body’s metabolic rate.
8. Half Push-ups
Half Push-up Steps
Targeted areas:- Chest, Shoulder, Abs, Arms
Get down on your hands and knees. Next bend your elbows and lower your body down until it is halfway to the ground. Push yourself back to the starting position, this completes one rep. Start with 10 reps a day, slowly and steadily increase the reps by performing day by day.
9.Squats
Squats Steps
Targeted areas:- Glutes, Hip flexors, Quads, Abs, Calves, Hamstrings, Lower back
Keep your feet and shoulder width apart. Hips moving back and down below your knees just like you sit on a chair. An amazing exercise which helps in calorie burn, helps prevent injuries, strengthen you core and improves your balance and posture. Do as best as you can. Do it for 20 seconds.
If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that can be performed just about anywhere. Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes. Do it for at least 30 seconds.
Set a goal to do at least three times this week and don’t forget to play some motivational workout music!
The lockdown across the whole world has changed our lifestyle entirely. First of all, cheers to the survivors! We all are having difficult times amid Covid-19 but yet we are handling this real well. Now we all know what actually wealth is! Health is Wealth. We are here to discuss some measures we can take to enhance our health. So, for all those people who are looking for some magic wand way out of this Corona situation, know that there no such thing. We all need to be responsible towards society. Very conscientious and responsible steps are needed to be taken.
Yoga practitioners always survive better both physically and mentally. Learn that boosting our immunity is not an overnight process. It has to be performed consistently to gain profit. We must perform yoga, most importantly pranayam, twice a day on daily basis. This will enhance our immunity and make you fit overall. Yoga and pranayam can do wonders more than you can even imagine.
Improves lungs capacity & oxygenates throughout the body
Improves cardiovascular health
Better all sense of well-being
2. Kapalbhati Pranayam
Kapaalbhati pranayam
Benefits:
Increases the metabolic rate and aids in weight loss
Clears the nadis (subtle energy channels)
Stimulates abdominal organs and thus is extremely useful to those with diabetes
Improves blood circulation and adds radiance to the face
Improves digestive tract functioning, absorption, and assimilation of nutrients
Results in a taut and trimmed down belly
Energizes the nervous system and rejuvenates brain cells
People with hypertension and heart problems should practice this breathing technique only under a yoga expert’s guidance.
3. Bhastrika pranayam
Bhastrika pranayama
Benefits:
It is good for brain oxygenation.
It benefits the nervous and the motor system.
It is great for energizing the body and the mind.
Good for people with depression and anxiety.
It helps in treating fibrosis.
4. Simha Kriya
See here how to perform Simha Kriya
This kriya is ancient yogic technique, its best for respiratory health. Also, this is a great test too, the day you aren’t able to perform this kriya, know that you to go for checkup. Please listen to the instructions and follow accordingly.
For all the pranayamas mentioned above, Time limit: 5mins minimum- 30-60 mins, must be performed on daily basis
Let’s fight this corona virus with our intelligence and sensible mind. It is the new normal, let’s fight it out. LIVE STRONG !
FitYou 