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With more and more people getting affected by diabetes, doctors and scientists are trying to find newer methods to treat this disease. To control one’s blood sugar one of the holistic methods is to do exercise. Yoga is one such holistic exercise.
Exercise helps to reduce your blood glucose. Exercise also helps to improve blood circulation, particularly in legs and arms where diabetic patients encounter problems. It’s an excellent way to remove stress away and keep one’s glucose levels down.
Regular practice of yoga can help in reducing the blood sugar along with lowering the blood pressure. It also helps in keeping your weight in check slowing the rate of disease.
Stress is one of the major reasons of diabetes. It increases the secretion of glucagon. The consistent practice of yoga asanas, pranayama and meditation can help in reducing stress. It reduces glucagon and improves the action of insulin. Here are the top 5 yoga asanas to fight with diabetes
Anulom Vilom Pranayama cures a disease called diabetes .It helps in controlling the blood sugar in one’s body. It also helps in insulin production.Anulom Vilom Pranayama is also known as Nadi Shodhan Pranayama or alternate nostril breathing. With the help of Anulom Vilom Pranayama, the whole nervous system is purified.It cleans up and tones up the entire nervous system and beneficial in migraine and chronic sinus problems.
Gomukhasana also known as The Cow Pose is extremely beneficial for those with type-II diabetes.It cures illnesses like diabetes and blood pressure. It is also very helpful in the overall health of a person too.The asana is none the less named the Cow Pose since the thighs and calves of the practitioner while in this pose looks like the face of a cow.Anatomically focusing on the ankles, hips, thighs, shoulders and chest, the pose stretches these body parts along with armpits and triceps.
Surya Namaskar yoga helps to cure diabetes. It helps in insulin production.It’s ideally done facing the early morning sun so that the body can get benefits of the sun rays. Sun rays are rich source of Vitamin D and help to strengthen our bones and clear our vision.Regular practise of Suryayog lets the rays of the sun enter our mind, body and spirit, and connects us to nature. Regular practice of this yoga makes the body very flexible. It improves flexibility in spine and limbs.The steps in surya namaskar stretch our each and every muscle and thus make our body very flexible.
Urdhva Dhanurasana known as Full Wheel Pose also helps to cure diabetes.It stretches your hips,core musculature and your wrists.It strengthens the shoulder muscles and the lower back musculature.If you suffer from Carpal Tunnel Syndrome, lower back pain, high blood pressure and headache then don’t perform this asana.
This asana relaxes the mind and improves digestion.The technique is as follows: Kneel on the yoga mat and let the top surface of your heels touch the mat. Now gently place your bottoms on your heels. Now place both your palms on your knees, facing downwards. Close your eyes and keep your breath on a steady rate.
Thyroid can be cured with specific yoga asanas as yoga helps a lot in regulating the thyroid gland.Yoga and meditation along with a well rounded diet can help overcome inflammation of the thyroid gland and will increase the metabolism of the body, which helps to consume calories faster than any other means. Here are the top 5 yoga asanas for thyroid treatment
Salamba Sarvangasana also known as Supported Shoulder Stand Pose acts as a stimulator for thyroid gland.It is the most recommended yoga asana that can be practiced by patients who are suffering from hypothyroidism thyroid. It develops a sense of balance and makes your body more flexible and enduring.It helps in reducing stress levels and relieving one from depression and improves blood circulation to brain and head.
Matsyasana known as The Fish Pose is the also recommended yoga asana that can be practiced by patients who are suffering from hypothyroidism thyroid.It tones the parathyroid, pituitary and pineal glands and provides relief from respiratory disorders by encouraging deep breathing.Avoid this posture if you have low or high blood pressure. Don’t do this pose if you suffer from insomnia or migraine. If you suffer from serious neck or lower back injuries then you are recommended not to do this pose.
Thyroid is a disease that can be cured through yoga asanas.It has been ages since Pranayama Yoga for thyroid has been in practice in India.One of the simplest pranyama to be learnt is Anuloma Viloma Pranayama.Hold the right nostril with your thumb and breathes in from the left. Now release the thumb and exhale from the right nostril. While doing so, close the left nostril from middle and ring finger.Now, breathe in from the right nostril. Now close it from your thumb and exhale from the left nostril. Repeat the same steps for duration of 10 minutes. Expand your chest during breathing and not your stomach. Do this breathing technique slowly.
Supta Vajrasana Yoga also known as Diamond pose is a simple yoga asana that can be practiced after lunch or dinner.It tones the spinal nerves and stimulates the thyroid and parathyroid glands.It is used for meditation and practising breathing exercise.A person suffering from joint pain should not practice this asana.Don’t do this asana if you suffer from high blood pressure, slipped disc, vertigo or are pregnant or going through menstruation and suffer from back or knee injury.
Halasana is known as Plough Pose and is an important yoga asana.It is an excellent asana to begin your morning and add freshness to your day.It stimulates thyroid and helpful in relieving back pain and gastric troubles.Avoid doing this asana if you suffer from neck injury.Don’t perform this asana if you have diarrhoea or high blood pressure. Pregnant ladies should not do this asana and should also avoid doing this asana during the first two days of the menstrual cycle.Also, don’t perform this asana if you have suffered spinal injuries in the past.
It is also known as the Lizard Pose. It is a standing Pose. It is a hip opener and stretches the hamstrings and thighs.
Utthan Pristhasana Steps
1. Begin with Downward Facing Dog.
2. Step the right foot to the outside of the right hand.
3. Bend the right knee so that the right thigh is parallel to the floor.
4. Turn the right toes out slightly.
5. Come down onto your elbows, putting a block underneath the elbows if necessary.
6. Keep the neck the natural extension of the spine, press the left heel away and keep the hips square.
Utthan Pristhasana Benefits
1. It opens up the hips, groin and hamstrings.
2. It strengthens the inner thigh muscles.
3. It opens the chest, shoulders and neck.
4. It prepares the body for deeper hip openers asanas such as the Hanuman Pose and Pigeon Pose.
Utthan Pristhasana Dos and Don’ts
This is an intense hip stretch therefore one should do it with great care. Avoid this asana if you suffer from lower back pain or sciatica. Drop the left knee to the mat if having the left leg raised is too difficult. You may also keep your arms straight if coming down to the elbows is too intense.
In Sanskrit ‘Ut’ means ‘intense’, ‘tan’ means ‘to stretch’ and ‘asana’ means ‘posture’.
2. Dive the arms to the outside while folding forward.
3. Make sure that the fold comes from the hips, deepening the hip creases and not from the back.
4. Press the palms flat onto the floor.
5. Engage the quadriceps muscles of the thighs.
6. Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles.
7. Let your head hang.
1. It stretches your hips, hamstrings and calves.
2. It strengthens your thighs and knees.
3. It massages your internal organs and helps improve digestion.
4. It cleanses mucous from the Lungs.
5. It relaxes your central nervous system and calms the mind.
6. It helps in relieving stress.
7. It helps in reducing fatigue, insomnia and headaches.
8. It helps in relieving symptoms of menopause and is therapeutic for osteoporosis.
Uttanasana Dos and Don’ts
If you have lower back problems, back or hamstring injury then don’t perform this asana. If you have high blood pressure or ear or eye infection then don’t perform this asana. If you are pregnant then also avoid this asana.
What is Urdhva Prasarita Eka Padasana?
In Sanskrit ‘Urdhva’ means ‘upwards’, ‘prasarita’ means ‘spread’ or ‘expanded’, ‘eka’ means ‘one’, ‘pada’ means ‘foot’ and ‘asana’ means ‘posture’.
Urdhva Prasarita Eka Padasana Steps
2. Shift your weight onto your right leg and kick the left leg up behind you.
3. Keep the hands on the floor and the hips squared towards the floor.
4. Walk the hands back towards the standing foot.
5. Lower the lifted leg and forward bend before doing the other side.
Urdhva Prasarita Eka Padasana Benefits
1. It stretches the whole back side of the body, hamstrings and calves.
2. It strengthens the thighs, knees and ankles.
3. It stretches the groin muscles.
4. It improves your balance.
5. It relieves one from mild headache, fatigue, insomnia, anxiety and mild depression.
6. It calms the nervous system.
7. It improves memory and concentration and relieves one from stress.
8.This pose even stimulates the kidneys and liver along with stretching the groin area and the back of the leg.
Urdhva Prasarita Eka Padasana Dos and Don’ts
If you suffer from ankle, knee or lower back injury then don’t practice this asana.
What is Urdhva Mukha Svanasana – Upward Facing Dog Pose?
In Sanskrit ‘Urdhva’ means ‘up’ or ‘upwards’, ‘Mukha’ means ‘face’, ‘Svan’ means ‘Dog’ and ‘asana’ means ‘Posture’. It is also known as Upward Facing Dog. The Urdhva Mukha Svanasana is a simple resting pose which is very similar to Bhujangasana or the Cobra Pose. This is a beginner’s pose which can be performed by anyone who has started to learn yoga.
Urdhva Mukha Svanasana Steps
2. Come forward rolling over the toes without letting the thighs touches the floor.
3. Keep the legs engaged and off the floor. Press the tops of the feet down and drop the hips.
4. Make sure the shoulders stay over the wrists and are not hunched up near the ears.
Urdhva Mukha Svanasana Benefits
1. It improves posture.
2. It strengthens the spine, arms and wrists.
3. It stretches chest and lungs and shoulders and abdomen.
4. It firms up the bottom.
5. It stimulates abdominal organs.
6. It is therapeutic for asthma.
Urdhva Mukha Svanasana Dos and Don’ts
If you suffer from back injury and carpal tunnel syndrome then avoid this asana. Avoid doing this asana if you are pregnant or suffer from headaches.
Urdhva Hastasana Meaning: In Sanskrit ‘Urdhva’ means ‘up’ or ‘upwards’, ‘Hasta’ means ‘Hands’ and ‘asana’ means ‘posture’. It will enable you to begin softening and opening up the shoulder girdle before engaging in poses where the arms bear weight. Practice this pose with your back to the wall so you can feel the alignment. To feel the engagement and rotation of the thighs, place a block between the thighs and squeeze it and roll it slightly backward.
Urdhva Hastasana Steps
2. Bring your arms to the side and up.
3. Press the palms together, keep the arms straight and take the gaze up towards your thumb.
4. Slide the shoulder blades down the back.
5. Maintain your alignment.
Urdhva Hastasana Benefits
1. It stretches your whole body and gives a good massage to complete body.
2. It stretches your stomach organs and thus enhances the digestive system.
3. It increases your lung capacity.
4. It improves blood circulation in the body.
5. It also helps in improving body posture.
6. It helps in relieving mild anxiety and depression.
Urdhav Hastasana Dos and Don’ts
Avoid this asana if you have neck injury or neck pain.
What is Upavistha Konasana – Seated Wide Angle Pose?
In Sanskrit ‘Upvistha’ means ‘Seated’or ‘sitting’ , ‘ kona’ means ‘angle’ and ‘asana’ means ‘posture’. It is also known as Seated Wide Angle Pose. It opens up the hips and stretches out both the hamstrings, the inner thighs, back and shoulders. This pose also improves circulation in the pelvic area and abdominal area and gives a good flexibility to the whole body.
Upavistha Konasana Steps
1.Start from Dandasana.Open the legs wide out as is comfortable.
2. Keep the thigh muscles engaged and the feet flexed.
3. Make sure the toes are pointing straight up to the ceiling.
4. Press the legs down into the floor. Come into a forward bend between the legs. Stay for 20 to 30 seconds. Release and come back to Dandasana.
Upavistha Konasana Benefits
1. It stretches the adductor muscles of the groin.
2. It stretches the hamstring muscles.
3. It strengthens the spine.
4. It calms the nervous system.
5. It can relieve one from sciatic pain.
6. It massages the abdominal organs and as well as the prostrate, bladder and reproductive organs.
Upavistha Konasana Dos and Don’ts
If you suffer from hamstring or groin injury and lower back injury then don’t do this asana.