March 29, 2022

All About Sumo Squats

Author By - Asmita Bhattacharjee Categories exhaustion fitness flexibility health sports strength stretching sumo squats workout yoga

If you are a workout enthusiast, you must be aware of the benefits of squats. Directly impacting the core muscles, thighs, and glutes, squats should ideally be an important part of strength training and muscle endurance workout regimes. Sumo squats are different from regular squats in the sense that they particularly focus on toning and strengthening the inner thighs. Boosting up the performance of the core muscles is an essential concern of sumo squats. We’ll be discussing the basics of sumo squats in this article. With the right kind of motivation, you’ll be a winner at it, doing wonders for your body. 

What is Sumo Squats? The difference with a Regular Squat 

Both the squats have more or less the same function, that is, providing strength and shape to the lower body. But, sumo squats go a step ahead and activate the muscles of the inner thighs or adductors. The reason for the special focus is the difference in the position of the squat. While doing a conventional squat,  the legs are placed apart from each other, considering the width of the shoulders. On the other hand, in a sumo squat, the gap between the two legs is way wider since the knee and toes project outwards, instead of facing the front. 

Variations Of Sumo Squats 

  • Goblet Squats 

The target muscles are the same as the traditional method. The only difference is, the toes don’t move and remain front-facing. The knees, however, are extended a bit further apart, that is, more than shoulder and hip-width. For the advanced arrangement, weights can be added.

  • Plié Squats 

For this type of sumo squats, a glider is usually placed under one leg. The toes should be extended wide and the knees shouldn’t be placed too apart. The gap between the toes should be more than the gap between the knees. Coming back to the standing position after lowering the body is a vital step when it comes to plié squats. While lifting the body, the left foot is brought to the middle. Next, while standing up, the heels and the thighs are brought together.

  • Sumo Jump Squat 

There’s nothing better than adding some speed to your workout to increase its intensity and the tension of your muscles. Spice up a regular, boring sumo squat by doing jumping squats. The emphasis shouldn’t be on the height of the jump but instead, on the technique. Avoid landing on the ground with a thud. Place your feet very gently even if the jumps per minute count is high.

  • Kettlebell Swing Squat 

Sumo squats of this kind include the swinging of the kettlebell between the thighs while doing the squats. The kettlebell should be swung through the gap between the two feet when the squat position is held. When you stand up, swing up the kettlebell to the level of your shoulder, repeating the same till the completion of the set. 

March 19, 2022

Benefits Of Jumping Rope As A Sport

Author By - Asmita Bhattacharjee Categories exhaustion fitness health mental health work-life balance yoga

Working out or exercising regularly is very important for the wellbeing and fitness of the body. It not only tones the entire body but protects us from various diseases and infections as well. However, not everybody has the time to abide by an elaborate workout routine, due to a busy work schedule. Thus, something that’s less time-consuming can go a long way in doing the needful. Jumping rope is one such physical activity that can be done for even 5-10 minutes every day, without the need to compromise on your work or other commitments. The benefits of jumping rope are immense and we are going to discuss the same in this article. If you’ve been considering the benefits of jumping rope for 10 minutes, get yourself a rope first from a nearby sports store or order one online. 

  • Burns Fats 

It has been found out that the benefits of jumping rope are the same as that of running or jogging and in most cases, even more, efficient than them. More calories are burnt in less time and calories are not accumulated if the process is regular. 

The body gets heated up with constant movement and eliminates approximately about 200-300 calories in 15 minutes. It belongs to HIIT exercises that reduce body weight and belly fat by strengthening the muscles of your abdomen. 

  • Better Bone Density 

Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions. 

  • Less Chances Of Leg Injury

Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions. 

  • Boosts Body Synchronization 

Improving the coordination of different body parts with the brain is one of the various benefits of jumping rope. Legs become easily aware of the commands of the brain and the regulation of body movements becomes more efficient. This happens because when you use the jumping rope, you have to pay full attention to its movements and the way it syncs with your body movements. Your legs have to work according to your hands and vice versa. You tend to become more conscious than you usually would, enhancing brain and body function.

  •  Aids Pulmonary Function 

Health benefits of jumping rope also direct to facilitation in blood circulation and heart function. High-intensity workouts are known to have a positive impact on the heart and this one’s no different. If you want to keep your heart healthy, you have to take some time out for physical activities. It is also great for those who are already suffering from cardiovascular conditions. 

  • Helps In Breathing 

Initially, while doing jumping rope, you would feel shortness of breath. You would have breathing issues. However, with time, the efficiency of breathing would increase and you wouldn’t have the issues that you had before. This happens due to the rising level of stamina. 

December 23, 2021

Restorative Yoga Poses

Author By - Arti Sharma Categories fitness health restorative yoga savasana yoga
Restorative Yoga

Some terms that are usually associated with restorative yoga are gentle, slow, relaxing, and calm. This is because restorative yoga is a type of yoga that promotes physical, and mental relaxation. As the name suggests, it helps in restoration and rejuvenation, that is, positive healing. The poses that are practiced are done extremely slowly and steadily since the key is to complete the session in an organic, unforced manner. It focuses on holding postures for a long time unlike other forms like power yoga, Bikram yoga, etc. You are expected to hold a pose for 5 minutes or more. This is why very few postures are included in a single session of restorative yoga. Deep breathing plays a very important role in this form. One major motive of this form is to awaken the parasympathetic nervous system. Let’s talk about some of the main poses of this form. 

  • Legs-On-The-Wall Pose 

This is one of the defining poses of restorative yoga. To achieve this pose, place your yoga mat close to the wall. Next, lie down straight on the mat, with cushions or blankets underneath your head and back to provide extra support. Next, straighten your legs upwards and rest them on the wall. The distance between your buttocks and the wall should be as less as is possible for you to sustain. Hold this position for about 10 minutes and focus on deep breathing. This would help relax your body and release the tension in your muscles. This pose is great for providing a mild stretch to the back of your neck and hamstrings. It reduces back-related issues and treats tired legs and feet. 

  • Corpse Pose

The pose is commonly known as savasana and is done after several yoga and other fitness routines. It’s known to relieve muscle tension and stress. Achieving it is quite simple. Lie down straight on your yoga mat with a pillow or blankets under your head and the back of your knees. This would give you extra comfort and support. Your hands should be placed on the sides, with the palms facing upwards. There should be a slight gap between your hands and the body. Attempt to hold this position for about 10 minutes and concentrate on your breathing. Take slow, but deep breaths and let your body muscles relax. If you do this regularly, it would have an immense positive impact on your mental, as well as physical health. Once you begin restorative yoga, the results will not disappoint you. 

December 22, 2021

Bikram Choudhury And Hot Yoga

Author By - Asmita Bhattacharjee Categories bikram yoga fitness health yoga
Yoga Session

There are currently over 1650 Bikram yoga studios around the world. Bikram yoga is a type of yoga that was introduced in the 1970s by Bikram Choudhury in California. In this practice devised by him, one is required to perform the same 26 hatha yoga poses for 90 minutes. Furthermore, this must be done in a hot room with a temperature of 41 degrees Celsius (105 degrees Fahrenheit), hence the name “Hot Yoga.” While any style of yoga performed in a hot room can be called “hot yoga,” Bikram yoga rooms are the hottest.

Bikram Choudhury has chosen eagle posture, tree pose, cobra pose, and other classic hatha yoga poses. One of the most significant aspects of Bikram yoga is that the poses cannot be performed in any random order. When doing Bikram yoga, you must follow a precise sequence. According to Bikram Choudhury, the main man himself, the poses are designed in such a way that new and fresh blood reaches all regions of your body in a methodical manner, including every fiber and organ. If the precise order is not followed, the same benefits will not be attained. Bikram yoga has a number of advantages, according to its practitioners. Because it’s done in a heated environment, you’ll be sweating from the beginning to the end of your session. This guarantees that toxins are removed from your body through sweat. Furthermore, the high temperature promotes blood flow and allows oxygenated blood to reach muscle tissue. This increases overall flexibility while also assisting in weight loss. Bikram yoga is also good for people who suffer from back pain or low blood pressure. It sharpens the mind and enhances physical and mental well-being. In some people, Bikram yoga can help with glucose tolerance, bone mineral density, blood lipid profile, arterial stiffness, mindfulness, and stress perception.

While there is evidence to support the benefits of Bikram yoga, there are also some risks associated with it. Many people believe that being in a hot environment for too long might cause dehydration, dizziness, and nausea. As a result, if you’re a beginner, you should practice under the guidance of an expert. At no point should you overwork yourself. The key to achieving the best results is to follow your trainer’s directions.

December 21, 2021

All You Need To Know About Prenatal Yoga

Author By - Carol Penn Categories fitness health pregnancy prenatal yoga yoga
A Mother’s Womb

Prenatal yoga is a form of yoga that is meant for pregnant women and helps them prepare for labor. If you follow the proper steps while doing prenatal yoga, it would positively impact your baby’s health as well. It essentially involves stretching movements and exercises. But what’s more important than physical training is the mental aspect of it. Being a mother needs a lot of emotional preparation and prenatal yoga helps in the same as well. Apart from that, it would help you improve your breathing and stabilize it to keep you calm during your delivery procedure. Reducing pregnancy-related stress and anxiety, improving muscle endurance and flexibility and alleviating back ache and nausea are some of the notable advantages of prenatal yoga. Moreover, you would also be able to connect with other pregnant women. Studies have shown that if you interact with people going through the same changes during pregnancy, it can help boost your courage. Discussed below are some important components of prenatal yoga. 

  • Breathing 

In prenatal yoga, you would be encouraged to take deep breaths slowly with the help of your nose. This would help you keep your breathing steady while you’re in labor when you might experience shortness of breath. With regular practice, you would face less fatigue after your yoga sessions. This is also a great way of boosting your stamina. 

  • Stretching 

The stretching included in prenatal yoga isn’t intense and fast paced. You would simply have to stretch your joints to make them more flexible. You can switch on some calming music to help you feel the process. You don’t have to overexert yourself while you’re performing the stretches. Perfection is not the motive. The key is to enhance the mobility of your muscles by not keeping them static as that can make them prone to injuries.

  • Poses Or Postures 

Prenatal yoga postures should be done as gently as possible. You would just have to move your arms and feet to hold positions that would make the process of labor smoother and less painful by improving your strength and balance. To help you further, you can make use of props like cushions, pillows, and blankets. These would provide you with support and reduce exertion. 

  • Relaxation

Like in every other form of yoga, cooling down is extremely vital in prenatal yoga as well. Once you’re done with your regular session, you should spend a considerable amount of time restoring your breathing rhythm and heart rate. This is the time for relaxation. You can either listen to some comforting music or simply focus on your own breathing. This time can be utilized for meditation as well. It is essential for pregnant women to spend some meditative time regularly, in their own company. 

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