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Benefits Of Surya Namaskar | 2024

January 25, 2024March 11, 2024azad

Surya Namaskar, the revered practice of Sun Salutation, offers a transformative journey of physical, mental, and spiritual well-being. Through its synchronized asanas, controlled breathing, and profound mindfulness, this holistic exercise connects us with the life-giving energy of the sun. Embrace the radiant path of Surya Namaskar and unlock a harmonious balance within yourself, transcending the boundaries of mere physical exercise.

Overview of Surya Namaskar

It is a popular practice in many styles of yoga and is often used as a warm-up or as a standalone practice to promote overall health and well-being. The name is derived from two Sanskrit words: “Surya,” meaning the sun, and “Namaskar,” meaning salutation or greeting.It’s important for individuals to practice Surya Namaskar with awareness, focusing on proper alignment and breathing. Beginners may start with a few rounds and gradually increase the intensity and duration as they become more comfortable with the practice.

How to do

Step 1: Pranamasana (Prayer Pose)

Stand at the front of your mat with feet together.
Bring your palms together in a prayer position at your chest, and close your eyes.

Step 2: Hastauttanasana (Raised Arms Pose)

Inhale and lift your arms up and arch your back, keeping the biceps close to your ears.
Stretch backward slightly, keeping the focus on the stretch in your spine.

Step 3: Hasta Padasana (Hand to Foot Pose)

Exhale and bend forward from the waist, keeping your spine straight.
Bring your hands down to the floor beside your feet. If necessary, bend your knees slightly.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Inhale and take your right leg back, extending it as far back as possible.
Drop your right knee to the floor and look up, arching your back.

Step 5: Dandasana (Stick Pose)

As you exhale, bring your left leg back in line with the right, keeping your body in a straight line.
Keep your arms perpendicular to the floor, and your wrists should be in line with your shoulders.

Step 6: Ashtanga surya Namaskara (Salute with Eight Parts)

Lower your knees, chest, and forehead to the floor, keeping your hips slightly raised.
Eight parts touching the floor are: both hands, both feet, both knees, and your chest.

Step 7: Bhujangasana (Cobra Pose)

Inhale as you slide forward and raise your chest up into the Cobra pose.
Keep your elbows bent and shoulders away from your ears. Look up.

Step 8: Parvatasana (Mountain Pose)

Exhale and lift your hips and tailbone towards the ceiling, forming an inverted V-shape.
Keep your heels on the floor and your head between your arms.

Step 9: Ashwa Sanchalanasana (Equestrian Pose – other leg)

Inhale and bring your right foot forward between your hands.
Drop your left knee to the floor, look up, and arch your back.

Step 10: Hasta Padasana (Hand to Foot Pose – other leg)

Exhale and bring your left foot forward next to your right foot.
Keep your palms on the floor, and straighten your legs as much as possible.

Step 11: Hastauttanasana (Raised Arms Pose – other leg)

Inhale and rise up, lifting your arms overhead, arching your back slightly.

Step 12: Pranamasana (Prayer Pose)

Exhale and come back to the prayer pose with your palms together.

Benefits Of Surya Namaskar

One of the primary advantages is its ability to enhance flexibility by engaging various muscle groups and promoting joint movement. The rhythmic sequence also improves cardiovascular health, as it involves controlled breathing and increases blood circulation. Surya Namaskar is an effective way to boost metabolism and aid in weight management. Additionally, the practice helps reduce stress and anxiety by promoting mental clarity and focus. Regular engagement with Surya Namaskar contributes to improved posture, balance, and overall body strength. Furthermore, the ritualistic nature of the sequence fosters a sense of discipline and connection to the self, making it a holistic exercise that benefits both the body and mind.

Certainly! Here are five concise points highlighting the benefits of Surya Namaskar:

Full-body Workout: Engages multiple muscle groups, promoting flexibility and strength.
Cardiovascular Health: Elevates heart rate, enhancing blood circulation and cardiovascular fitness.
Stress Reduction: Incorporates controlled breathing, reducing anxiety and promoting relaxation.
Energy Boost: Revitalizes the body and mind, providing a natural energy boost.
Improved Posture: Enhances body awareness and alignment, contributing to better posture.

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when to do

Morning: Embrace the Energizing Start of the Day with Surya Namaskar

Start your mornings off right with a rejuvenating session of Surya Namaskar. The serene ambiance, accompanied by the gentle sunlight and fresh air, contribute to a holistic experience that can ignite positivity and set a revitalizing tone for the entire day.

In case practicing Surya Namaskar in the morning doesn’t fit your schedule, worry not! Midday sessions can seamlessly break up your day, injecting it with a burst of energy. By incorporating Surya Namaskar into your midday routine, you can pause, realign, and effectively reduce stress levels.

How to use ashwagandha for stress relief?|2024

January 15, 2024March 11, 2024azad

Ashwagandha, scientifically known as Withania somnifera, is a revered herb in traditional Ayurvedic medicine, originating from India. Often referred to as the “Indian ginseng” or “winter cherry,” ashwagandha has gained global recognition for its adaptogenic properties, which help the body manage stress and maintain balance. The plant’s roots contain bioactive compounds, including withanolides, that contribute to its various health benefits. it is renowned for its ability to enhance the body’s resilience to stress, boost energy levels, and promote overall well-being. Additionally, it is believed to support cognitive function, improve sleep quality, and have anti-inflammatory properties. Its adaptogenic nature allows it to adapt to individual needs, making it a versatile herb for a wide range of health concerns. As interest in traditional remedies grows, this herb has become a popular supplement in wellness circles, with ongoing research exploring its potential applications in areas such as immune support, hormonal balance, and athletic performance.

Uses of ashwagandha

So what does ashwagandha do? Research shows that it can help in several ways:

Normalizes cortisol levels, which reduces the stress response.
1.Reduces inflammation.
2.Reduces cancer risks.
3.Improves memory.
4.Improves immune function and anti-aging properties.
5.Eases stress and anxiety.

“People who are stressed or anxious, or people with chronic conditions might turn to ashwagandha to help ease their conditions,” .

How much should you take?

It comes in a variety of forms. It’s available in gummies, capsules, liquid drops and powders that you can mix into drinks.

So how much ashwagandha per day should you consume? Regardless of the form you use, Dr. Lin says dosing is usually 500 mg twice a day.

But is it safe? Dr. Lin says it mostly depends on the quality of the supplements. Her advice is to look for supplements that have been independently tested and verified by an outside company such as Consumer Lab, United States Pharmacopeia (USP), or National Sanitation Foundation International.

How to use ashwagandha for stress relief

Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries to help the body manage stress. It is believed to have stress-relieving properties and may help promote overall well-being. Here are some ways you can use ashwagandha for stress relief:

Ashwagandha Supplements:
- Capsules or Tablets: One of the most common ways to consume is through capsules or tablets. Follow the recommended dosage on the product label or consult with a healthcare professional for guidance.
Tea:
- Powdered Ashwagandha: You can mix powdered ashwagandha with hot water to make a soothing tea. Start with a small amount (about 1/4 to 1/2 teaspoon) and adjust according to your taste preferences.
Tinctures:
- Liquid Extracts: Tinctures or liquid extracts are another option. You can add the recommended amount to water or another beverage. Again, follow the product instructions for proper dosage.
Smoothies or Yogurt:
- Powder Form: If you can tolerate the taste, you can mix ashwagandha powder into smoothies, yogurt, or other foods.
Oil for Massage:
- Ashwagandha Oil: Applying oil topically through massage may also be beneficial. The herb is believed to have anti-inflammatory properties that could help with physical manifestations of stress.
Consult with a Healthcare Professional:
- Before adding ashwa or any other supplement to your routine, it’s essential to consult with a healthcare professional, especially if you have pre-existing medical conditions or are taking medications.
Consistent Use:
- it may take some time to show its full effects. Consistent use over a few weeks is often recommended to experience the potential benefits.
Be Mindful of Dosage:
- While it is generally considered safe, it’s crucial to follow recommended dosage guidelines. Too much of any supplement can have adverse effects.

Hack to boost testosterone |2023

December 14, 2023December 14, 2023azad

Testosterone is the primary male sex hormone and androgen in males. In humans, T plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.

overview

It is an androgen found in both men and women. In female bodies, it is converted quickly into estrogen, while in men it remains mostly as testosterone.

In women, Testo plays a role in reproduction, growth, and general health. Low levels of T in women are best treated by addressing any underlying medical or mental health issues, not by taking supplements made for men.

Few points to remember about testosterone.

Resistance Training

Lift to lift those T levels! Resistance training, such as weightlifting, is a fantastic way to boost your testosterone. Compound exercises, like squats, deadlifts, bench presses, and rows, work multiple muscle groups simultaneously and have been shown to have the greatest impact on testo production. So grab those dumbbells and get ready to pump some iron!

The Role of Macronutrients

When it comes to testo, the right balance of macronutrients can make all the difference. Healthy fats, such as those found in avocados, olive oil, and fatty fish like salmon, provide your body with the building blocks it needs to produce testosterone. Adequate protein intake, from sources like lean meats, poultry, and legumes, supports muscle growth and indirectly influences testosterone levels.

Stress Reduction Techniques

Stress is like that annoying coworker who never gives you a break. But unlike your coworker, stress can wreak havoc on your T level. When your stress levels rise, your body starts producing more cortisol, a hormone that competes with testosterone. And guess who usually wins that battle? That’s right – cortisol. So, finding ways to manage stress, whether it’s through meditation, exercise, or screaming into a pillow, can help keep your T levels happy.

Secret tip

According to the neuroscientist, combining heat exposure (sauna) followed by cold exposure (ice bath) can have a positive impact on T levels.

Surprisingly, cold exposure increases heat shock proteins (not as well as heat exposure does) which repair damaged cell DNA and how it is read by the cells epigenome. These heat shock proteins are also associated with increased growth hormone which is great for recovery and maintaining and building muscle mass.

Boost your testosterone 200%.

December 3, 2023January 25, 2024azad

Testosterone is the primary male sex hormone and androgen in males. In humans, It plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.

Overview

In general, androgens such as Testo promote protein synthesis and thus growth of tissues with androgen receptors. Testo can be described as having virilising and anabolic effects.

Anabolic effects include growth of muscle mass and strength, increased bone density and strength, and stimulation of linear growth and bone maturation.

Some important tips for Testosterone

• Get Enough Sleep

This is one of the most effective natural ways to boost T production in the body. There are a number of studies that show how impaired sleep can have an adverse effect on an individual’s testosterone levels.

• Get Plenty of Vitamin D

Deficiency of vitamin D in a person’s body is another major cause of low testosterone levels. The micronutrient plays an important role in several aspects of a person’s overall health. That is why it is extremely important to maintain healthy levels of vitamin D in the body.

• Exercise Regularly

A sedentary lifestyle can also lead to reduced testosterone production. Ensuring ample amounts of physical activities in the daily routine is important. This not only helps maintain healthy production but also has other health benefits to offer.

Secret to boost T level

Professor of Neurobiology & Ophthalmology at Stanford Medicine • Host of the Huberman Lab Podcast said “The major effect of testosterone on the brain (of both males and females) is to make effort feel good.” now you understand the importance of effort in your life ,so how use effort to boost you testosterone level ,always take a effortful physical challenge and complete it with a sense of achievement ,because achievers have high T levels.

How to build muscles fast(Bodybuilding) |2023

October 6, 2023October 6, 2023azad

Bodybuilding is the use of progressive resistance exercise to build, control, and develop one’s muscles via hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. It is primarily undertaken for aesthetic purposes over functional ones, distinguishing it from similar activities such as powerlifting, resistance exercise.

Overview of bodybuilding

Sandow organized the first bodybuilding contest on September 14, 1901, called the “Great Competition”. It was held at the Royal Albert Hall in London. Judged by Sandow, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a great success and many bodybuilding enthusiasts were turned away due to the overwhelming number of audience members. The trophy presented to the winner was a gold statue of Sandow sculpted by Frederick Pomeroy. The winner was William L. Murray of Nottingham.

How muscles grow

Intensive weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair of these micro-traumas that results in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout.

Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy, which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.

Role of testosterone

Testosterone plays a critical role in protein synthesis, which is the process by which the body builds muscle tissue. It does this by stimulating muscle cells to produce more protein, which promotes muscle growth and repair. This is why testosterone is often referred to as an anabolic hormone.

Studies have shown that testosterone levels are positively correlated with muscle protein synthesis . In other words, the higher your testosterone levels, the more muscle you can build. Do exercise in order to maximize your testosterone level , to increase you T level, you have to do weight lifting exercises like squads , bench press etc.

Nutrition is crucial

The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass.

german volume training (must do)

It’s an old-school weight-training system that remains as popular as ever. Sometimes just called “10×10” or GVT, it prescribes 10 sets of 10 reps of one basic exercise per body part using relatively heavy weights. It sounds simple, but it is more complicated to do it effectively. Let’s explore the principles of German Volume Training, how it works, and how to best apply 10×10 to a bodybuilding routine.

benefit of GVT

GVT uses compound lifts that recruit multiple muscles in each movement. More anabolic hormones are released the more muscle mass you involve in exercise. You can also lift more weight than you could during an isolation, which increases hypertrophy even more.

Rest

Two Days Per Week. For the best performance and to reach your goals in the safest and most effective way possible, plan for one to two rest days per week. Olenick recommended spacing these out — take one rest day mid-week and the other on the weekend, or in between bigger workouts.

Are Protein Supplement harmful?|2023

August 12, 2023August 12, 2023azad

protein is the most abundant element in our cells. This essential macronutrient is present in our bones, muscles, tendons, ligaments, hair, nails, and almost every body part. amino acids consist of chains of amino acids, which perform various functions, including building muscle, supporting immune function, and helping to produce hormones and enzymes.

protein sport shake and powder fitness food and drink diet 𝗘𝗺𝗽𝗼𝘄𝗲𝗿𝗯𝗿𝗮𝗶𝗻

Overview

Pro powders are nutritional supplements that are convenient, quick, and healthy to consume. With such a wide variety in composition and flavours, one can always enjoy them. supplements are also formulated specifically for bodybuilders, children, women, and the elderly based on their requirements and body needs. They are a delicious way to fill any nutritional gap and stay fit. powders come in different forms, such as whey, casein, and plant-based protein, and can be added to liquids such as water or milk to make a pro shake.

Benefits of protein supplement

Our bodies need amino acids for many daily tasks — boosting our immune system, sending messages throughout the body, growth and repair of cells and tissues.

However, the benefits of protein powder mostly focus on functional abilities, like adding lean mass, improving muscle recovery, and increasing satiety.

Because using shakes gives your muscles the fuel they need to build and repair, your body will target fat burning during workouts. Consistent workouts and protein in your diet increases your lean mass, which requires more calories for fuel – and long term, increases your metabolism.

Just like protein helps rebuild and repair muscle after a workout, it can help prevent the muscle loss that comes with the aging process. Research shows that older adults who consistently use protein supplements can slow down the loss of muscle tissue, protecting their bones and overall health.

Are these supplement harmful

No, absolutely not if you take in right regulation and good quality

shakes are a quick and efficient way to get a large dose of pro before or after a workout. If you’re a highly active individual, you need more protein than a sedentary person, and shakes are a good option at any time of the day.

shakes can also be a good option for someone who is active and trying to lose weight, since some food sources of protein, like red meat, are high in calories and fat.

Shakes are regarded as safe for healthy individuals. Since protein takes longer to digest than carbohydrates, it makes you feel more satisfied for longer and can prevent overeating.

multiple studies shown that there are no side-effect of these supplement in-fact they can cure malnutrition in children ,woman and man who not having enough food or enough of the right kind of food.

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How much is healthy?

The International Society of Sports Nutrition recommends about 0.25 grams of protein per kilogram of body weight per serving of pro, or 20-40 grams in one shake or meal for active athletes.

Our bodies can’t absorb or use more than this amount at once, so extra would be stored as fat. Daily protein shakes have been shown to be safe in generally healthy adults.

Side Effects of Protein Shakes

While our kidneys play a role in processing amino acids, people with healthy kidneys don’t need to worry about a reasonable daily intake.

If you have any health concerns that affect your kidneys, talk with your doctor before taking a shake supplement.