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Over the years that I’ve been running Samovar Tea Lounge in San Francisco, I’ve found that life doesn’t actually get better when we’re distracted -- surfing online, updating our status, checking the news, generally immersed in our devices. Life gets better when we’re connecting with real people in real time. Not to mention that the less time we spend on our devices, the more time we have to actually do something. Write something. Create something. Taste something.

The ritual of tea -- boiling the water, brewing the leaves, and sipping the infusion -- does something that little else in life does these days: It gives us a little hiatus, a break in the action. Compared with the nano-gap we might get while waiting at a stoplight or grabbing a quick espresso, this is time we can actually dive into and enjoy.

We’re not talking hours here. Try 10 minutes and see how you feel. It doesn’t need to be complicated. Pay attention to each step, take your time, and you may find that for the rest of your day you’re a little more relaxed, present, and cheerful.

1. Buy some good tea. Wholeleaf tea is generally fresher and better tasting -- you get more bang for the buck. Look for consistency in size, shape and color. I recommend unflavored tea, because it’s generally better quality. And it’s a fraction of the cost of tea bags or coffee.

2. When you’re boiling the water, just boil the water. Don’t do anything else. If you have a glass kettle, watch the bubbles go from tiny to large to roiling. Notice your breath and allow this experience to set the tone. The Earth is mostly water. You are mostly water. Water is a miracle, and so is heat. Enjoy them.

3. Add about one cup of boiled water to one heaping tablespoon of tea. Steep the leaves for only one minute. I like to use a generous amount of tea leaves to maximize their flavor and caffeine and brew it quickly. Notice the steam wafting up. Notice the aromas arising out of your cup. Breathe easy.

4. Remove the infusion and just sit with the tea for two minutes. Let it cool slightly and notice the color of the brew. Enjoy the aroma in the air. Feel the ceramic in your hand. Appreciate the fact that this infusion was made possible by someone thousands of miles away who picked the leaves.

5. Now is the time to drink your tea. Sip slowly. Pay attention to the temperature. Is it hot, warm or cool? Notice the taste. Is it earthy or grassy or floral? How does the body of the tea feel in your mouth? Creamy and full, dry and thin, heavy or light? You might notice that taking this time to enjoy just one activity enriches all the others in your day. That’s not because the activities have changed. But you have. Source - huffingtonpost.com Learn more »

Many of the people featured in our inspiring weight loss success stories express similar forms of gym anxiety. Going to the gym certainly isn't the only way to get fit, but in some cases the anxiety is so strong it prevents people from working out entirely -- and from reaching their health and fitness goals.

We firmly believe that the gym doesn't have to be such an intimidating, unwelcoming place. Which is why we asked our Facebook and Twitter pals to offer their very best advice for conquering this crippling fear that you don't belong. Here are some of our favorite responses:

Don't care what other people think. Do it for you. --Amber Renee Knight

We're all there for the same reason. Just go! It may change your life! --Kerri Murphy Wolendowski

Find one machine that feels like an easygoing, comforting warm-up. Start there each time. --Zan LeStat Ferris

I did initially, especially lifting weights (that's where most of the men are). I faked confidence until I really did feel confident. I'm there to be the best me I can and that's it. --Beverly Kelley Jeter

Start on something simple. Take a class. Start with a few simple machines and use light weights. ASK someone. Gym managers will show you how to use the equipment. Go when it's not busy and you will feel more relaxed. As long as you go, most people are willing to help. --Cheryl Davis

Realize that everyone else is self conscious too and more worried about their own looks than yours. --Shauna Carpenter

Think about yourself. Ignore those thoughts that weigh you down. You will find that you succeed. Now, who wants to work out! –Walter. Source - huffingtonpost.com Learn more »

The different treatments offered at a spa are more than just a luxury to indulge in. Apart from making you look good and feel better about yourself, they offer several physical and mental benefits and help keep your body healthy. For example, massage therapy can help to relax you, improve circulation, reduce pain and is also beneficial in case of circulatory, respiratory and inflammatory disorders.

Facials can help to exfoliate, hydrate and rejuvenate your skin and also help to detoxify the body.

Here is a look at some of the treatments offered at spas.

Hot Stone Massage

This form of massage therapy uses heated stones that are placed on specific parts of the body.  Usually, river rocks or other smooth basaltic rocks are used. The rocks are heated in boiling water prior to use. This helps to sanitize them by killing all the germs and bacteria. The high iron content in basaltic rocks helps them to retain heat for a longer period of time.

The heat from the stones serves to relax the muscles and allows for easier manipulation of the deep muscle tissue by the therapist. The massage helps to ease tension in the muscles, relieves muscle soreness and helps you to relax. It also acts as a pain reliever and is a useful therapeutic tool for those who have had injuries or suffer from stiffness in the joints. The heat also helps to improve blood circulation by opening up the blood vessels, improving the delivery of oxygen and nutrients to the muscles and other parts of the body.

This form of therapy is reputed to be more effective than a Swedish massage or a deep tissue massage because it contains the added element of heat which helps to loosen the muscles. It is however, not recommended for pregnant women and those who suffer from conditions such as hypertension. Always check with your doctor before trying a hot stone massage.

Reflexology

Reflexology is a part of Traditional Chinese Medicine (TCM) that has been around for centuries. It is a massage technique that focuses on the foot. The ancient Chinese healers believed that life force energy or “qi” flows through the body through channels known as meridians. This is also the basis for acupuncture therapy. In reflexology, massaging the feet at specific points helps to stimulate the meridians and remove blockages, thereby promoting healing. Each part of the foot is said to be associated with a specific part of the body and massaging that part of the foot will have a corresponding effect on the associated part. For this reason, practitioners claim that having a reflexology massage is the equivalent of having a full body massage.

Adherents to this form of massage claim that a reflexology massage can help reduce stress and leave you feeling utterly relaxed. Massaging the various meridians helps to relieve blockages and improve the flow of energy. This helps to relieve pain and restores balance to the different parts of the body. This method of massage is beneficial to those who suffer from inflammatory diseases such as rheumatic arthritis and gout, migraines, headaches and sinus attacks. It is also reputed to improve circulation and helps to detoxify the body.

It is recommended that you do not drink any alcohol for at least 24 hours before and after a session. You should consult your doctor before trying this form of massage as it is contraindicated for conditions such as diabetes and for those fitted with a pacemaker.

Manicure/Pedicure

Your hands and feet are the most exposed parts of your body along with your face especially during the summer months. Dirt, dead skin and sweat can accumulate, blocking the pores and leaving your skin open to bacterial and fungal infections and the formation of corns and calluses.

Most manicures and pedicures include exfoliating agents that strip your skin of the dead cells and bacteria and smooth the surface. Hydrating creams keep your skin supple and soft. Scrubbing the feet with pumice stones helps to soften and remove calluses, helping to reduce the pain they cause. The manicurist will also be able to spot signs of fungal and bacterial infections early, making treatment that much more effective.

Body Polish

Body polishes are the one of the latest trends in spa treatment. If your skin is feeling dull and lifeless or dry after the cold winter months, a body polish is an ideal way of rehydrating and moisturizing the skin. Using a body scrub of your choice (options range from salt or sugar scrubs to even coffee scrubs), the body is ‘polished’ and exfoliated. Dead skin cells are removed and sloughed off and a deep moisturizing cream or lotion is applied after the scrub is rinsed off.

Body Butter Hydrating Wrap

Body wraps involve the use of body butter or oils that are slathered on the skin. In order to maximize the benefits of this deep moisturizing treatment, the body is then wrapped with cling film or foil. Dry and flaky skin vanishes with regular body wraps.

Achy Body Soother

Massages are ideal achy body soother. Manipulating the various pressure points on the body, a trained masseuse can work out those kinks in the muscles and relax a tired body in a matter of an hour. Regular massages are recommended for people who workout a lot, play a sport or are frequent travelers. Source-Yogawiz.com Learn more »

Health and Fitness Travel

The idea of a luxury spa holiday is always a particularly attractive one but which type of spa is for you? At Health and Fitness Travel we have many different types of spa holidays ranging from Destination Spas to Ayurveda spas, Medical Spas and more traditional spas.
A spa holiday allows you to enhance your spiritual awareness, heal emotional distress, rid the body of toxins, improve circulation and give the mind and body a chance to fully repair and relax from the stresses of daily life.  However, you may not be aware of all the variations of spas, and the extensive range of treatments they provide; so how do you know which type of spa is right for you? From healthy spa breaks to wellbeing holidays we give you a breakdown of 7 different types of spas and 7 different healthy holidays to help you decide which one is best for you.

Traditional Spa

A traditional spa brings together an extensive range of spa treatments and therapies with the purpose of improving health, beauty and relaxation, resulting in an unforgettable spa experience. It is likely to contain facilities such as a Jacuzzi, sauna and steam room that you may use in addition to your treatments. It could also include hydrotherapy circuits, a fitness centre and swimming pool.

The view from the spa at Aphrodite Hills

Aphrodite Hills - Cyprus

This traditional Mediterranean health and fitness resort on the island of Cyprus combines fine accommodation with a state-of-the-art spa, gym, tennis academy and golf course. The Retreat Spa overlooks the resort, with wide sweeping views of the Mediterranean Sea, and is a Greco-Roman inspired haven for the indulgence of mind, body and soul. It has 27 treatment rooms where a number of tranquil therapies are delivered by an expert team of therapists. The idyllic location, only 15 minutes from Paphos, allows you to be as active or relaxed as you wish.

Destination Spa

A destination spa will provide you with a comprehensive healthy holiday programme that includes spa treatments, physical fitness activities, holistic exercise classes, wellness lectures and healthy cuisine. It is typical for guests to actively partake in the programme at the spa and fully integrate it into their wellbeing holiday, rather than visiting for a one-off treatment whilst at the destination.

 

The stunning pool area at Chiva Som

Chiva Som - Thailand

This world-renowned award-winning Thai spa emphasises healthy relaxation and holistic therapies to make your stay as tranquil as possible. Dedicated to reaching total well-being, Chiva Som takes you on a journey of healthy living. From stress relief and weight management, to detox and fitness, expert health and wellness advisers utilise the best in modern, specialist and complementary medicine and spa treatments to create a dedicated programme for you to embark on your own personal wellness journey.

Relaxation and Pampering Spa

A relaxation and pampering spa is characterised by being owned and located within a resort, providing professional relaxation and beauty treatments. It typically does not extend to other areas of the resort but rather remains within its own spa centre, offering first class treatments such as personalised massages, body scrubs, hydrotherapy treatments and thermal circuits.

 

The outdoor pool at Reads in Mallorca

Reads - Mallorca

Reads Hotel is a beautiful boutique retreat at the base of Mallorca’s Tramuntana Mountains, where guests can relax and unwind in quiet seclusion. The converted estate house holds only 23 rooms, allowing for an intimate stay, and at the core is the world-class Vespasian Spa, designed to relax the mind and body in a beautiful setting. Aside from the spa you can take part in a range of outdoor pastimes that include cycling, horse-riding, tennis and yoga.

Ayurvedic Spa

From the Sanskrit meaning “The knowledge for long life”, traditional Ayurveda medicine is an ancient Hindu healing system. This concept improves one’s health and well-being by creating a balance between mind, body and spirit through an assessment of lifestyle. Treatments are based on herbal preparations, diet, purification and yoga. It is widely regarded as the oldest form of healthcare in the world and is viewed as a more popular choice for a healing holiday.

 

An exfoliliation experience at Ananda

Ananda - India

Set at the foot of the Himalayas, Ananda is a spiritual retreat that creates unique programmes designed to extend your health and unite your body and soul. Ananda’s 24,000ft² spa uses over 80 different body and beauty treatments including a selection of traditional Ayurveda therapies, facials, massages, exfoliation, hydrotherapy and many more. You can also participate in different activities that the spa has to offer such as yoga, meditation and a variety of exercise classes.

Medical Spa

Medical spas, also known as medi-spas, offer medical services as well as traditional spa therapies, often in a spa like environment. The treatments generally focus on one of two areas — aesthetic enhancement or wellness. They have become more popular in recent years for both men and women. A medical doctor overseas the spa and typically provides a health consultation before your stay, whilst other medical professionals, such as physiotherapists, osteopaths, and aestheticians, handle the daily spa treatments and therapies.

 

The Spa tea lounge at Longevity Wellness Resort

Longevity Wellness Resort - Portugal

This luxurious mountain resort and spa, overlooking the Algarve coastline, offers natural medical procedures to help harmonise your system. Through highly personalised evaluations and consultations, you can expect improved mental clarity, inner balance, a lessening of tension and a complete re-energisation of body and mind. The spa also readdresses the way you look at yourself, aiming to completely readjust and improve the way you look and feel.

Thermal Spa

A thermal spa is built around a hot spring that is formed from heated water from the earth's crust. The heat from the thermal waters increases blood flow and body metabolism, bringing improved nourishment to vital organs and muscles and aiding digestion, whilst removing unwanted toxins from the body. Additionally, as heated water can hold more dissolved solids, thermal waters often contain a high number of minerals that can have a number of healing benefits and therapeutic values, offering pain relief from all kinds of different types of injuries and ailments, as well as skin conditions.

 

A view of the pools at Adler Thermae in Tuscany

Adler Thermae - Tuscany, Italy

Adler Thermae is located 300m from the romantic town of Bagno Vignoni, in the heart of Tuscany’s natural park, Val d’Orcia, famous for its thermal waters and hot springs. The spa is set upon its own spring where the waters are obtained from the earth’s crust and enriched with valuable minerals and sulphurs, which can have positive effects on your whole body, especially benefiting the skin, bones and joints.

Hammam Spa

Created around the time of the Roman Thermae and built on traditions of communal bathing and cleansing that evolved over thousands of years, today's urban Hammam spa experience has been formed. The Hammam allows refreshing essential oils to be infused in the air as the steam is absorbed through your pores, helping to cleanse and relax you and release built-up stress and toxins. Now popularised as a Turkish tradition, this Middle Eastern variant of a steam bath can be seen as a wet alternative to the sauna.

 

The private spa zone at Kempinski Barbaros Bay

Kempinski Barbaros Bay - Turkey

Kempinski Barbaros Bay in Bodrum, Turkey, looks out over the Aegean Sea from the hillside above the bay, set in an area of unspoilt natural beauty. You can harmonise your body’s energy with the treatments and therapies on offer at the Six Senses Spa, which includes two traditional Turkish hammams, and enjoy daily holistic activities such as yoga, Pilates and stretching. Source-Healthandfitnesstravel.com Learn more »

The word 'spa' is used to describe many different types of health, wellbeing and beauty facilities.  We at Erna Low Body & Soul have grouped the spas in our collection according to the main type of treatment programmes and therapies offered.  We do hope that this grouping will help you decide which type of spa is best for you!

Destination Spas

Lifestyle improvement and health enhancement

A Destination Spa aims to provide lifestyle improvement and health enhancement through a combination of exercise, healthy eating, spa and well-being treatments. Destination Spas are good places to visit if you are travelling alone as there are organised classes and activities throughout the day, giving the opportunity to meet other like-minded guests. Personal training and nutritional guidance are also often available.

Thermal Spa

Thermal Spring Spas have an on-site source of natural mineral or thermal water. Traditionally the thermal waters were used to treat medical complaints.

Ayurveda Spas

The Science of Life'

Ayurveda began in India and is the oldest known health system in the world. Ayurveda aims to prevent and heal diseases and their symptoms, strengthen the immune system, increase the body's general wellbeing and delay the ageing process. Ayurvedic treatment programmes are designed for each individual after consultation with the physician. Most Ayurveda centres also offer daily yoga and meditation as part of the programme.

Medical Spa

These spas offer a traditional medical approach to spa. There will be doctors and other medical professionals such as physiotherapists who provide spa.

Thalassotherapy Spas

Relaxing and beneficial sea water treatments

Thalassotherapy spas use warm seawater for treatments which are perfect for relaxation and de-stressing, or to provide relief from general aches and pains including back-pain, and can be great as a cure for insommnia. The seawater treatments also have a general de-toxifying effect and so can be beneficial for reducing cellulite and for weight loss in combination with a low calorie diet

Hotel Spas

A spa within a hotel environment

A Spa owned by and located within a resort or hotel providing professionally administered spa services, with fitness and wellness components and usually spa cuisine menu choices. Hotel Spas have excellent spa facilities and offer a very wide variety of treatment programmes, they may appeal to the spa-goer who would like to combine a spa holiday with other holiday activities.

Relaxation and Pampering Spas

Relax and be pampered in luxurious surroundings

A centre owned by and/or located within a hotel or resort providing professionally administered beauty and relaxation treatments. The spa experience generally does not extend outside the spa centre to include spa cuisine or exercise classes, however some of the most luxurious spas fall into this category, and are perfect for clients wanting top class pampering as part of a relaxing holiday. Source: Bodyandsoul Learn more »

It's time to check in on what's new in the world of spas. When you start looking into all the options that are available for spas now, you may become so overwhelmed that you need a spa treatment before you choose one. Alongside the technological advances of new treatment options and procedures, this year offers some very old treatments that have become popular all over again.

Here are the top 5 new trends for spas:

1 Spa for one – Individualized treatments based on DNA test results are now a reality. The Kurotel Medical Center for Longevity and Spa in Brazil measures your levels of cortisol, serotonin, and adrenaline, to customize the perfect spa experience for your individual chemistry. Beyond the typical algae wraps, massage, and hydrotherapy, you can expect training in meditation and relaxation techniques for mind/body holistic wellness. This ultimate MedSpa extends its concept of wellness to lifestyle choices after the spa, like a celebrity chef who will provide you with recipes and dietary guidelines that balance your chi energy.

2 Earth-based pampering – Spa towns have been health centers built around natural springs since at least the days of the Roman empire. Throughout time, some watering spots have been believed to have curative properties. As the modern concept of the day spa gained popularity, much of the natural element was lost. Many treatments today still used muds, sands, and other natural materials, though. A return to nature was probably inevitable with today's eco-aware spa goers and spa destinations that tap into the healing source of the Earth. One such destination that has gained a lot of publicity through reality TV is the Blue Lagoon geothermal spa in Reykjavik, Iceland. This lava-heated natural pool is a formation in Iceland's pristine landscape that glows an eerie blue from the minerals in the water. It is rumored that the white clay at the bottom is able to cure any ailment from flu to cancer.

3 Ancient renaissance – Facials are as old as Cleopatra, but the new versions combine advanced technology with ancient wisdom. Ayurveda has been around for four millennia, but it is now the newest thing in a “rediscovered wellness.” This health regimen from India offers dietary advice and herbal treatments. Ancient saunas, toning the skin with birch twigs, and aromatic oil treatments are some of the spa specialities at the Chopra Center for Wellbeing in California.

4 Take me away! – With longer workweeks, downsizing, and a tight economy, staycations were the preferred mode of travel in 2012. The variation on that this year is stayspacations, with all the elements of professional spas delivered to your home. For those unable or unwilling to break from their schedules long enough to plunge into the restorative waters of a distant clime, the classic bath is coming into its own at home. Manicures and pedicures are more sanitary in your own space, even if the equipment is brought in by a professional from a Mobile Spa.

5 Brotox weekend – Last decade saw the ascendance of the metrosexual – men who actually take care of themselves. The contemporary evolution of this trend is spas that cater to men, with Botox treatments, sea salt scrubs and manly manicures at places like Milk + Honey For Men in Austin, TX. Perhaps not surprisingly, these men's spas report that most packages are bought by women because men often don't want a record of the purchase. Source- Candlespas.com Learn more »

Those sour-milk baths Cleopatra took a few thousand years ago might be the first official spa treatment in the history books. Since then, we've gotten a little more savvy—sweat-inducing hammams, hallucination-inducing detox clinics, collagen-stimulation chambers, not to mention the endless varieties of massage. So what's new in the spa world this year? Plenty, it turns out.

The trend: The lost art of bathing. These aren't the clammy stone caverns full of hirsute men you might imagine. The new Russian- and Roman-inspired baths are more luxurious and sexier than their predecessors. From vast electricity-free villas to bathing coaches that hand-pour your soaks—olive oil, red wine, or cava upon request—this is hedonism at its finest.

Where to do it: Aire Ancient Baths, a 16,000-foot underground brick-and-glass den in New York City's TriBeCa. One Allure editor called it a "temple of indolence." The hottest dipping pools are 107 degrees; the cold plunges are icy at 50 degrees. Gauzy curtains, heated marble floors (for laying, not walking), terra-cotta lanterns and a no-talking policy turn a pretty basic pursuit—floating in water—into a ridiculous pleasure. Aire admits only 25 bathers every two hours, so please, don't tell your friends.

Aire Ancient Baths, 88 Franklin St., New York.

The trend: Telomere analysis. Menus that are larded with pseudo-scientific terms are a personal pet peeve, but the spas that offer this cutting-edge treatment might actually be onto something. It's a crazy-customized approach to long-term health, weight loss, and overcoming fatigue. Upon arrival at a clinic, guests have their blood drawn or inner cheeks swabbed for a little chromosomal analysis to predict the longevity of cells. A personalized program of acupuncture, lymphatic drainage, hydrocolon therapy, aromatherapy, etc. is then prescribed. One size does not fit all.

Where to do it: The Sha Wellness Clinic, on the outskirts of Villa de Altea in Spain, is worth busting out your passport for. The sleek hilltop compound even looks macrobiotic, and no two stays are alike. A two-week stay is "strongly recommended."

Sha Wellness Clinic, Verderol 5 El Albir 03581, Alicante, Spain.

The trend: Healthy hotels. Historically, and at least according to R Kelly's Ignition Remix, hotels are hotbeds of excess: room service, oversleeping, and other, uh, indoor sports. But the golden age is over, and "wellness suites" are popping up in hotels the country over. In-room spinning bikes and Physique 57 DVDs aren't rare amenities; UV-light-emitting bathroom mirrors trigger feel-good brain chemicals like serotonin and dopamine. Your next room-service binge could be gluten-free and vegan.

Where to find it: Believe it or not, the city of sin. Mornings at the MGM Grand in Las Vegas start with a vitamin C-infused shower to neutralize chlorine levels in the skin, and at night, floor-mounted LED lights illuminate pathways without disturbing melatonin production. (I have to wonder who's worried about melatonin production in Vegas.)

MGM Grand, 3799 S Las Vegas Blvd., Las Vegas.

The trend: 24/7 relaxation coaching. We've outsourced blowouts and braids, so why not relaxation? Specially trained wellness coaches pick calming massages and facials specifically calibrated to your skin type and stress level. Your coach will also appear at choice moments to hand you a smoothie or chilled towel.

Where to get it: A stay at the LIME Spa at Per AQUUM in the Maldives (pictured above) opens with a lengthy consultation. Facials are custom-tailored, and treatments can be administered in a private outdoor sanctuary or a cabana with a transparent floor overlooking the water. Don't worry about getting lost among the 47 private villas—your fairy godmother, er, wellness coach is never far from sight.

LIME Spa at Per AQUUM, Forum #16-01, 583 Orchard Road, Singapore.

The trend: "Earthing." This one sounds a little Portlandia, even to me. Earthing refers to making direct contact with the earth's surface. The claim: Grounding the body to the earth's electron-rich elements stabilizes our natural electric rhythms, reducing inflammation and lowering blood pressure. All of this is accomplished —deep breath, because this'll blow your mind—by walking barefoot outside.

Where to do it: The Bathhouse Spa at Calistoga Ranch in Napa Valley. Hikers traverse "sandy soil with loose rocks" on the 157-acre complex, and Steve the gardener teaches vineyard management. Even the nightcaps there are healthy: You can get a wine facial with Steve's own Sotero's Cabernet Sauvignon. It all comes full circle.

The Bathhouse Spa at Calistoga Ranch, 580 Lommel Rd., Calistoga, California.

Source- Allure.com

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Core yoga poses help in developing core strength and obtaining a flat and toned abdominal region. These poses are gaining a lot of popularity all around the globe due to the effect they have on the midsection of the body. Apart from the cosmetic benefits, a powerful core helps in preventing injuries and diseases and also provides assistance in performing other yoga poses.

The basic concept of core yoga is to teach the body to maintain its balance and thus support a healthy spine. Core yoga poses are an amalgamation of the traditional yoga and modern techniques of stretching and strengthening.Core yoga poses help to strengthen the whole body, especially the muscles in the back and abdomen. The movements are performed slowly and precisely, while maintaining focus on breathing. This helps in improving oxygenation of the blood and also relaxes the mind. Core yoga poses also provide a strong foundation for beginners who can increase their strength and flexibility.

Core Yoga Poses Benefits

As mentioned earlier, core yoga poses benefits are numerous. Apart from developing physical strength, they also help in relaxing the mind. The practice of these poses helps in healing, detoxifying, and stimulating the body.

A few core poses are as follows:

Marjaryasana (Cat Pose): This poses gently massages the spine and the stomach

Dolphin pose: Also a variation of the Adho Mukha Svanasana (Downward Facing Dog Pose), this is a shoulder opening pose. It strengthens the arms and legs

Bakasana (Crane Pose): This is a pose in which one has to practice compact arm balance. This pose enhances the strength of arms and stimulates the organs in the abdomen.

Plank Pose: In this pose, the body posture resembles a plank. This pose is a great precursor to more challenging exercises of the arm.

Dolphin Plank Pose: This pose is a modification of the plank pose and combines the dolphin pose with the plank pose. This helps in strengthening and toning of thighs and arms.

Ananda Balasana (Happy Baby Pose): This pose helps in gently bringing more awareness to the area of hips

Paripurna Navasana (Full Boat Pose): In this pose, one has to balance the body on the tripod of the sitting bones. This enhances the strength of abdomen and deep hip.

Anantasana (Side Reclining Leg Lift): This is a side reclining pose that stretches the back portion of legs and the side of torso. It also helps toning the belly. Source- Yogawiz.com

  Learn more »

Yoga is an ancient Indian practice dealing with the well being of human mind, body and spirit. The principles of yoga, called Yogasutra, were given by Patanjali, a saint philosopher and a physician, who lived around 3 centuries before Christ. He is known as the founder of yoga. These sutras are timeless and hold true even today. They help you to lead a blissful life by improving your physical, emotional and spiritual well-being.

Who can practice Yoga?

Yoga is a series of exercises that is performed to improve health and flexibility. People of any age, sex or any fitness level can practice yoga. The beauty of yoga is that it is highly flexible, so you can modify yoga techniques to meet your need. If you have mobility problems, use chair to perform yoga. Office-goers can try the deep-breathing practices to relieve their stress. Sportsmen and physically active people can use the strengthening techniques to enhance their activities. Children can increase their attention span by using yoga techniques. Seniors can use yoga techniques to improve the body mobility and the flexibility of their joints. Doctors recommend yoga practices for the people with cardiac problems.

What is yoga?

Yoga comes from the Sanskrit word "yuj" which means to unite or to join. Even though, people tend to think that yoga is a series of exercises with twisted body poses, it is not so. Basically, it helps you to connect with your inner spirit, which is essentially divine and is connected to the universal spirit or God.

Types of yoga's

Although people associate yoga with only exercises or asanas as they are commonly called, yoga is of many types. The most popular type is Hatha Yoga. This type of yoga contains various types of asanas and is beneficial in improving the body strength and flexibility. Karma yoga teaches you the way of right action without expecting the fruits of labour and offering the activity as the service to almighty. You learn devotion and unconditional love for the divine by Bhakti Yoga. Answer to your deeper questions like: who am I, Where do I come from, - come from Jnana Yoga. Control your mind and be free from worldly attachments by practicing Raja Yoga. Kundalini Yoga releases the energy present in the chakras or energy centers in your body by teaching you deep breathing. Tantric Yoga worships the feminine energy and teaches you to look at your body as a source of divine.

Benefits of yoga

Unlike modern day exercises, which concentrate only on the body or on the mind, yoga techniques provide a holistic approach towards your welfare. Asanas help you to improve your strength and flexibility, so that you can carry out your daily activities unhindered. Deep breathing techniques help in removal of toxins in the body and aid in relaxation. Yoga can be a great weight loss and toning tool. It helps in healing and nourishing the body. Meditation calms your mind and gives you clarity of thought.

The major benefit of yoga is that it doesn't need any special place or equipment or clothes. All you need is mat and loose fitting clothes. Thus you can practice yoga even when you are away from your home.

Creating a yoga environment

Yoga can be practiced at any time of the day. Choosing to practice in the morning energizes you and the relaxed, soothing practice helps to wind up in the evening. The room should be airy, clean and well lit. Avoid air conditioners. Play soft music or yoga cassettes and keep incense sticks in the room to clean the air. If possible, keep some flowers in the room.

Tips for great yoga practice

Yoga can be practiced at any time of the day. Choosing to practice in the morning energizes you and the relaxed, soothing practice helps to wind up in the evening. The room should be airy, clean and well lit. Avoid air conditioners. Play soft music or yoga cassettes and keep incense sticks in the room to clean the air. If possible, keep some flowers in the room.

Adopt a positive attitude. Set manageable goals. Start with simple exercises and as you progress, increase your intensity. Record your progress so that you can note down your experiences, thoughts and anything else. Practice yoga on an empty stomach or 3 hours after a meal. Avoid smoking, drinking, drugs, non-veg and fried foods. Keep your meals simple. Do your practice at the time convenient to you. But mornings till 9.00 am are preferable since they are neither too hot nor cold.

Why is yoga necessary in a daily routine?

Dealing with stress is becoming a very important part of living today, and yoga is one of the widely recommended practices that helps to beat the pressures of life today. Understanding how yoga and your health benefits go hand in hand is important so that you are able to live more comfortably and release stress from your body. Begin practicing the various techniques of yoga and your health stress levels begin to diminish within no time at all because your mind and body are both being relaxed at the same time. After learning about yoga and your health, body stress levels reduce considerably, allowing you to live a fuller, healthier life.

Where I can learn yoga effectively and free of cost?

Yoga is a form of relaxation that involves breathing and posture techniques that allow you to relieve the body and mind of unwanted stress. There are various yoga poses that need to be learned in order to ensure that you are following the correct techniques for relaxation. Different yoga techniques require the mastering of different yoga positions, such as the sun salutations, or the Surya Namaskar positions, which are part of the preliminary techniques of yoga. There are various yoga videos that are available over the internet that will help in giving you an audio / visual guide to the correct techniques of yoga that are to be followed.

What are spiritual laws of yoga?

Yoga, like any other form of relaxation and meditation, convenes a certain amount of spirituality through its practice. The spiritual laws yoga path can be attained through concentrated practices of yoga and the various techniques that it has to offer. There are also several books on the spiritual laws of yoga that help in giving an insight into what one can attain through theses relaxation techniques. The spiritual laws yoga practical uses come into effect only after one has mastered the techniques of meditation and relaxation through the various postures at the different levels attained. Spiritual laws exercise will help to distress and detoxify the body over time, and are techniques that should be followed regularly and devoutly. Source- Yogawiz.com Learn more »

You're never too young or too old to reap the health benefits of yoga. Find out how all types of yoga can improve your health.

Yoga, the Sanskrit word for "union", is a practice that uses posture and breathing techniques to induce relaxation and improve strength, and its health benefits may surpass those of any other activity.

Whether you practice yoga to relax, stretch, breathe, meditate, or simply because it's in fashion, you may not realize the numerous health benefits of yoga. And while there are many different kinds of yoga, ranging from the more gentle hatha yoga to the more strenuous, like Bikram yoga (which is performed in a 105°F room) or power yoga, every form of yoga improves your health from head to toe. Here are some of yoga's many health benefits.

Benefits of Yoga to Your Bones, Muscles, and Joints

The physical benefits of yoga are myriad. Yoga keeps your body strong, as it involves all the muscles in your body to hold and balance yoga asanas (poses). The various yoga postures strengthen your feet, legs, hands, abdominals, lower back, legs, and shoulders.

Yoga's stretching and breathing exercises improve your flexibility, helping joints, tendons, and muscles stay limber. People suffering from osteoarthritis or rheumatoid arthritis will see a noticeable improvement in their stiffness, pain, and other arthritic symptoms by practicing yoga poses and postures.

Yoga improves your endurance, especially the more athletic forms of yoga such as ashtanga yoga, power yoga, vinyasa yoga, and Bikram yoga. These rigorous yoga practices follow a specific sequence of poses (asanas) that become more challenging as you progress. Unlike the more gentle hatha yoga, the forms of ashtagna yoga, power yoga, vinyasa yoga, and Bikram yoga require you to keep your body in constant motion between poses, resulting in a strenuous cardiovascular workout and improved core strength.

Hatha yoga can relieve chronic back and neck pain, since the poses and postures gently stretch and strengthen your back and neck muscles.

Yoga is often prescribed to help heal various injuries, including repetitive strain injuries, knee and back injuries, pulled hamstrings, even minor skin burns. Of course, you should consult your physician before using yoga as a treatment for any injury!

Yoga is an excellent weight-bearing exercise that can improve your bone density. This is particularly beneficial for women approaching menopause, since yoga can help ward off osteoporosis, or thinning of the bone.

Benefits of Yoga to the Cardiovascular System

Yoga has tremendous health benefits for your heart. Most notably:

The gentler forms of yoga lower your blood pressure because the asanas (yoga poses, postures, and yoga positions) keep blood flowing evenly throughout your body while you focus on your breathing.

People suffering from hypertension can benefit from yoga tremendously, as hatha yoga can lower your heart rate and blood pressure.

Many practitioners claim that yoga has also lowered their cholesterol.

Power yoga is an excellent form of cardio conditioning, which strengthens core muscles while it keeps blood and oxygen circulating throughout your body.

Benefits of Yoga on Mental Health

Yoga benefits anyone's mental health by helping him or her relax, and it is an effective form of psychological therapy. Yoga reduces anxiety and stress, resulting in better health, better mood, and better concentration throughout the day. Yoga has been used to help treat a wide variety of emotional and mental disorders, including acute anxiety, depression, and mood swings.

Even children can benefit from yoga. Those with attention deficit disorder and hyperactivity can learn to relax and get control by using yoga breathing and yoga asanas.

Because yoga is a form of meditation, it results in a sense of inner peace and purpose, which has far-reaching health benefits.

Yoga has been used to help heal victims of torture or other trauma.

Benefits of Yoga on Other Health Conditions

Do you have frequent headaches? Yoga can rid you of tension headaches and migraines because yoga circulates blood and oxygen to your head, which can often prevent headaches from starting.

A regular yoga practice helps boost antioxidants throughout your body, resulting in a stronger immune system and improved ability to heal quickly from disease or injury.

Yoga can help you lose weight and maintain a healthy weight throughout your life. Power yoga is a vigorous form of yoga that burns calories, resulting in weight loss.

Many women going through menopause report an easing of symptoms when they begin practicing yoga.

Benefits of Yoga in Everyday Life

Yoga can help cure insomnia, as regular yoga practice leads to better and deeper sleep.

Yoga can help fight fatigue and maintain your energy throughout the day.

Yoga is an effective treatment for a variety of autoimmune diseases because it can reduce the symptoms these diseases often cause, such as stiffness, malaise, fatigue, and weakness.

Regular yoga practice will create multiple and noticeable benefits to your health. Try some yoga postures today! And as your instructor will no doubt tell you at the end of your practice. Source- Yogawiz.com Learn more »

Often we blame our genes for us being on the wrong side of the scale. Don't we? But try giving it a second thought and you see will see that there is a lot in our hands. This article gives you an insight to weight loss with yoga and for those who are swearing by their weight and would look to see a new you next time in the mirror.

Weighty Tips!

• Weight loss is all about 80% of eating habits and 20% of working out.

• Aim to lose both body fat as well as overall weight.

• Be regular and more often in your yoga practices.

• Keep the metabolism active by having 5-6 small meals every 2-3 hours. This will also help you in keeping your pseudo hunger at bay.

• Be passionate about your yoga workout. For the passion will help you to go deeper into your yoga practices.

• Be 100% with the food on the dinner table avoid watching T.V or chatting over the phone when eating and have a balanced diet.

• Always remember the 3’d’s of weight loss – discipline, determination and dedication.

The story so Far…. Weight Loss and Yoga:

Can yoga really help losing weight? The basic fact about yoga is that it is an aerobic exercise which can help you get in shape when done at moderate speed. If you are looking for a serious weight loss then it needs to be done under the supervision of a yoga expert and over a period of time. Advantage of yoga is that leaves you fresh and new every time you are done with your yoga workout. The reason behind it being the fact that yoga brings your mind, body and breath on the same platform. This phenomenon makes it more interesting and easy and effective compared to other workouts.

Know the difference between weight loss/inch loss:

Gearing up for your best friend's wedding; you start working out before a month's time so that you are picture perfect on the wedding date. You lost an inch here and there from those places where you wanted it from and you are ready to go. You feel happy about it, the wedding is over and what you notice is that those inches are back where it belonged too after the binging it at the wedding.

For those who looking at weight loss, should chalk out a proper plan with the calendar and set small goals for themselves. These goals should be achievable; they give a lot of confidence when achieved and act as fuel to reach the next set of goal.

Start Your Weight Loss Journey Now

Minding the Mind:

The secret to weight loss is in getting your act right. We tend to find the solution to weight loss in those pills or bottles and the latest crazy diets too. But the truth lies in the fact that there is no other alternative to hard work, torching those unwanted calories in a way which is easy on your body and its fun too. For that you need to set your mind set right. For the mind is where it all starts. If you are here then we assume that you mean serious business and honestly looking for an answer to weight loss.

Control your weight before it controls you:

Age plays an important role in weight loss too, if you are young then the chances of you getting into the shape are high with minimal efforts but it is though for those who are on other side of thirties and looking for weight loss. Once you cross thirties special attention needs to be given to eating habits. Fats, carbohydrates and proteins are the main contents of any meal. Choosing them wisely over the different meals of the day will help you to go long way in achieving your goal. Complex carbohydrates and healthy fats can be a part of your breakfast but including the same for your supper might not be a great idea. Also tracking your diet can help you to give you an idea of where your macronutrients are coming from. Remember to track each and every thing which goes in. This will make you aware of what you are having throughout the day and next time will make you think twice before gulping down your favorite cup cake. The more educate yourself with the food labels, the more you become cautious and avoid them. It's all about bringing it to awareness.

Keep the fun factors going!!

Sticking to your goals and diet plan and achieving those calls for applause. Keep yourself motivated till the goal is accomplished. With your daily yoga routine try to include these over the weekend.

1. Go out with your friends on short trek on the outskirts of the city. Being outdoors help you to be close to the nature and gives you the required break from your yoga schedule.

2. Plan a beach trip – When was the last when you walked barefoot on the white sands of the blue seas and the froth of the waves kissing your feet? Make the best of the beach trip by walking on the never ending shores and don't forget to carry your yoga mat.

3. Bicycle anyone? Bicycling is another outdoor activity which gives you a good workout and with friends around you won't even come to know the distance you have travelled.

It's important to be outdoors as it elevates you, gives you the required break and helps you prepare for the yoga routine coming week. Most important of all is that these activities have helped you torch down calories. You can excuse yourself for the slice of pizza at the end of the day. Source-Art of Living Learn more »

Here are some beginner-friendly yoga positions to help you ease into the awesome art of yoga.

1. Mountain Pose

Sanskrit name: Tadasana
Benefits: Improves posture, sense of center, mental clarity; solid breathing exercise

How to: Simply stand—feet hip-width apart, weight spread evenly—with your arms at your sides. Then breathe slowly and deeply at an even pace, keeping your neck aligned with the rest of your spine. You can move your hands and arms as you focus; some people take a prayer position or reach up to the sky for a stretch.

2. Downward Facing Dog

Sanskrit name: Adho mukha svanasana
Benefits: Encourages full-body circulation; a great stretch for calves and heels

How to: Get on all fours with hands and knees shoulder-and-hips-width apart. Walk your hands forward and spread your fingers wide for stability. Curl your toes under and carefully press your hips upward so your body looks like an inverted V with your knees slightly bent. You can get a stronger stretch by keeping your heels on the floor; “walk your dog” by alternately pressing your heels down.

3. Warrior Pose

Sanskrit: Virabhadrasana
Benefits: Strengthens and stretches your legs and ankles

How to: Stand with your legs three to four feet apart. Turn out your right foot 90 degrees and your left foot in slightly. Keeping your shoulders down, extend your arms to the sides with your palms down. Lunge into your right knee 90 degrees; keep your knee over your foot and don’t let it go past your toes. Aim your focus over your hand for as long as you like then switch sides.

4. Tree Pose

Sanskrit name: Vriksasana
Benefits: Improves your balance; strengthens your thighs, calves, ankles, and spine

How to Take mountain pose. Then shift your weight onto your left leg. Keeping your hips facing forward, place the sole of your right foot inside your left thigh and find your balance. When you’re there, take a prayer position with your hands. To kick it up a notch, reach your arms up as you would in mountain pose. Be sure to repeat on the other side.

5. Bridge Pose

Sanskrit name: Setu bhanda
Benefits: Strengthens your chest, neck, and spine; great warm-up for more intense backbends

How to: Lie on the floor with your arms at your sides. With your knees bent, press your feet into the floor as you lift your hips. Then clasp your hands under your lower back and press your arms down for support. Lift your hips until they are parallel to the floor as you bring your chest to your chin. Rookie mode: try pillows under your head and/or hips.

6. Triangle Pose

Sanskrit name: Trikonasana
Benefits: full body stretch; strengthens thighs, knees, and ankles; relieves backache; well-recommended for pregnant women

How to: Take warrior pose on your right side without lunging into your knee. Then touch the inside of your right foot with the outside of your right hand. Reach up to the ceiling with your left hand. Turn your gaze toward and past your left hand to stretch your back. Don’t forget to repeat it on the other side.

7. Seated Twist

Sanskrit name: Ardha matsyendrasana
Benefits: gives you an amazing stretch, especially after long hours sitting at the office; works the shoulders, hips, and neck

How to: Sit on the floor and extend your legs. Cross your right foot over the outside of your left thigh. Bend your left knee keeping your right knee pointed toward ceiling. Keep your right hand on the floor behind you to stay stable and place your left elbow to the outside of your right knee. Twist to the right as far as you can, moving from your abdomen. Be sure to keep both sides of your butt on the floor. Do this on both sides.

8. Upward Facing Dog

Sanskrit name: Urdhva mukha svanasana
Benefits: Stretches and strengthens the spine, arms, and wrists

How to: Lie facedown on the floor with your thumbs under shoulders, legs extended with the tops of your feet on the floor. Tuck your hips downward as you squeeze your glutes. Keeping your shoulders down, push up and lift your chest off the ground. Relax and repeat.

9. Pigeon Pose

Sanskrit name: Eka pada rajakapotasana
Benefits: opens up the shoulders and the chest; great quad stretch

How to: Start in a push-up position, your palms under your shoulders. Place your left knee on the floor near your shoulders with your left heel by your right hip. Press your hands to the floor and sit back with your chest lifted. You can also lower your chest closer to the floor for a stretch. Try it on the other side.

10. Crow Pose

Sanskrit name: Bakasana
Benefits: Strengthens your arms, wrists, and abs; more of a challenge, but a great trick to pull out at parties

How to: Get into downward facing dog position. Then walk your feet forward until your knees touch your arms. Carefully, bend your elbows and lift your heels off the floor. Rest your knees against the outside of your upper arms. Keep your abs engaged and legs pressed against arms.

You can leave your toes on the floor or if you’re a pro, lift them off and hover. To do this, try to keep tucked tight, with your heels close to your butt. When you’re ready, push your upper arms against your shins and draw your inner groins deep into the pelvis to help you with the lift.

11. Child’s Pose

Sanskrit name: Balasana
Benefits: lets you relax and breathe into your back; stretches the hips, thighs, and ankles; relieves back and neck pain.

How to: Sit upright comfortably on your heels. Roll your torso forward and bring your forehead to rest on the ground in front of you. Extending your arms forward, lower your chest to your knees as close as you comfortably can. Hold the pose and breathe into your torso. Exhale and release to get deeper into your fold.

Practice these and you’ll be a pro in no time!

Source: BuzzFeed

Learn more »

There will be several new yoga trends to try in 2013. As a yoga enthusiast, I find this exciting. Yoga is a popular practice, so many instructors are coming up with fresh ideas. This ancient practice is constantly advancing, giving us numerous options to choose from. The following are the top three yoga trends for 2013, all of which include plyometrics and yoga:

1. Slimnastics

Are you ready to get slim with a fusion of yoga and gymnastics? If so, Slimnastics is the workout for you. Anyone can participate in this workout by purchasing the book and CD offered by Nikki Fitness. This hot new workout mixes plyometric cardio intervals with advanced yoga balancing poses. The plyometric cardio intervals are inspired by gymnastics and include jump tucks and split jumps. Yoga poses include the following:

Firefly Pose

Rock Star Pose (also called wild thing)

Side Crow Pose (also called Side Crane Pose)

Eight-Angle Pose

Watch as Fox News interviews, Nicole Glor, the creator and instructor of Slimnastics. Watch as Glor shows off some of the moves that make this workout unique. In the interview, Glor also shows viewers how this fitness routine can be modified for beginners, but doesn't hold back for those who are advanced. It is ideal that this DVD allows participants to start at level one and work their way to level three.

As one who regularly practices yoga and is a former gymnast, I must say that this workout looks great.

2. Deep EXtreme

Deep EXtreme offers both the natural high one achieves by performing a cardio workout and the tranquility that yoga offers. This workout is offered at Equinox, and it is an interval training workout. Interval training involves periods of high intensity exercises to get your heart rate up, followed by low intensity exercises, allowing you time to recover. Deep EXtreme combines yoga poses for flexibility, cardiovascular exercises, and strength training. It is set to the beat of rhythmic music, offering a play-list that allows you to transition smoothly from one movement to the next. If you take a Deep EXtreme class, expect to participate in arm swinging and scooping moves common in tribal dance and perform bodyweight strength training exercises such as planks and squats.

3. BUTI

BUTI is offered at Crunch gyms. To learn more about this 2013 yoga fitness trend read my article titled "Get in Shape with Buti Yoga, the Newest Fitness Craze."

These 2013 yoga fitness trends that combine plyometrics and yoga are sure to burn calories and tone your body. Are you ready to welcome the New Year with these new yoga workouts. Source- Yahoo. Learn more »

Don't be in a tearing hurry to lose that baby weight. Slow and steady is best

What do celeb moms like Shilpa Shetty Kundra, Shakira and Kourtney Kardashian have in common? They took their time to get back in shape after having a baby. None of them were shy of showing off their 'mummy tummies' with the Duchess of Cambridge, Catherine Middleton, being the most recent example. And while they may have an array of nannies and trainers at their fingertips, getting back in shape after pregnancy is not a lost cause.

While the first couple of months can be emotionally, mentally and physically taxing, things will soon fall into a familiar pattern. In the first four or five months, most babies tend to sleep a lot. Use this time to get back in shape. Dedicate time in your schedule for exercise and stick to it as much as possible. Easier said than done, but not impossible...

Start slowly

Pregnancy and child-birth are huge turning points in a woman's life and rather demanding. While your body is slowly returning to normal, it also needs a push when it comes to dropping all those pregnancy pounds. Avoid any sort of exercise for the first four weeks after delivery. This is the time when your body needs to rest. And if you've had a C-section, you shouldn't exercise for at least 10 weeks. Ask your gynaecologist when you can start doing light exercise. After delivery, a woman's joints are loose because of the hormone Relaxin, which makes everything stretch to accommodate the baby in the womb. Start by going for walks and increase the duration gradually. Do light stretching and exercises or yoga at home. Avoid intense cardio or lifting weights. Your aim should be to improve posture, strength, stamina, energy and gradual weight-loss.

Follow a schedule

As difficult as it is to follow a schedule when you have the responsibilities of a baby, try to stick to it as much as you can. Your baby will sleep most of the time during the first few months, so make the most of this. Catch a nap, run your errands, spend time with your partner, exercise a bit or just do anything that helps you unwind during this time. Take help from your partner, family and friends. Plan your time wisely.

Things to keep in mind

- Start slowly. Begin with a warm-up to stretch out your body.

- Go for a 20-minute walk daily and gradually increase the pace.

- If swimming interests you, start by doing 10 laps and increase the number slowly.

- Don't tire yourself out. Know and accept your limits.

- Keep yourself adequately hydrated by keeping a bottle of water always on hand.

- Whenever you workout, ensure that you wear a supportive bra.

- Check with your doctor beforehand what exercises you can do and what you can't.

Simple exercises to start off with...

- This exercise aims at strengthening your core muscles. Start by lying down on your back and bend your knees. Make sure your back is neither pressed to the ground nor arched and tighten your abdominal muscles. Slowly raise your hips off the floor until they are aligned with your knees and shoulders. Count till 10 and slowly return to your original position. Do this a couple of times daily and increase the number as your start feeling more comfortable.

- Strengthen your abdominal muscles with this exercise. Lie on the floor on your back with knees bent. Touch your back to the floor, tighten the abdominal muscles and bend your pelvis up a little. Count till 10 and repeat 10 times.

- Tone your pelvic floor muscles by doing kegel exercises. When you pee, contract the muscle to stop your urine flow. Wait for 10 seconds and release. Repeat this as often as you can, whenever you visit the washroom.

- Join a neighbourhood yoga class and inform them that you're a new mother so that they can suggest suitable exercises. Source- Times of India. Learn more »

No time to hit the gym? No problem! If you are a fitness, freak and all your fitness resolutions are going down hill due to your hectic schedule, then try these simple cardio exercises, which you can do anytime and anywhere, to burn quick calories and stay toned and healthy.

These cardio workouts are shared by Mike Jackson - Nutritional Consultant and Physique Transformation Specialist. This regime consists of low impact and high impact exercises for beginners, intermediate and advanced exercisers.

Top Home Cardio Workouts # 1: Warm up

Begin your workout with a quick warm up session. This session will help you avoid injuries and make your workout more effective. So start by doing simple warm up sessions like stretching, bending, jogging etc.

Top Home Cardio Workouts # 2: Jumping jacks

1. Start this childhood exercise by standing up straight with your feet shoulder-width apart and let your arms hang down by your sides.

2. Jump up just off of the ground and spread your legs, while quickly raising your arms high above your head until your hands almost touch.

3. Keep your hands open with your palms facing away from you during the first part of the movement.

4. Bring your feet back to shoulder width while quickly lowering your arms back down to your sides to finish the first jumping jack repetition. Continue to repeat.

Top Home Cardio Workouts # 3: Lateral jumps

1. Start this simple exercise by standing upright with your feet narrow under your hips.

2. Keep an object parallel to you, which is few inches tall.

3. Jump laterally over the object, keeping your feet together and raising your knees to elevate.

4. Land softly with your knees bent on the other side.

Top Home Cardio Workouts # 4: Squats

1. Keep your feet flat on the floor. Don't rise on your toes or lift your heels off the ground.

2. Avoid letting knees extend very far past the toes. Keeping your heels firmly planted helps with this.

3. The general rule is to stand with feet shoulder-width apart, but taking a wider stance engages inner thigh muscles more (doesn't apply with one-leg squats).

4. Keep the back straight. You can bend at the hips, but your back should not curve.

5. If you're a beginner, start with bodyweight squats until you are comfortable with the motion.

Top Home Cardio Workouts # 5: Lunges

1. Stand with feet hip-width apart.

2. Hold a dumbbell in either hand; if desired.

3. Take a big step forward with your right leg.

4. Bend both knees to slowly lower your body.

5. Don't bend knees more than 90 degrees and keep the front knee aligned over your front ankle.

6. Step back to the start position and repeat with left leg.

7. For explosive lunges: jump and switch legs in midair.

Top Home Cardio Workouts # 6: Climber

1. Become a mountain climber at home to get those sexy legs. Start by being a plank position.

2. Perform a climber position by quickly alternating knees into chest, and then begin to 'run' feet about 45 degrees to the right.

3. Run back to centre and then travel 45 degrees to the left.

Top Home Cardio Workouts # 7: Step exercise

Just use your steps to tone your body by skipping the elevator. When steps are taken regularly, they will help to tone and strengthen your leg muscles, besides it as easy as walking.

Top Home Cardio Workouts # 8: High knees

On your marks, get set go to remember your childhood racing days with this exercise. Start in a standing position and begin the motion by running in place. Get the knees up as high as you can, the thighs should be parallel to the floor. Be gentle on your feet and keep the abs contracted.

Top Home Cardio Workouts # 9: Running in place

This is a great cardio to burn some calories and raise your heartbeat. No much effort is required for this exercise, it is equivalent to running on a treadmill.

Top Home Cardio Workouts # 10: Burpees

1. Start this burpee exercise from a standing position, and then drop into a squat with your hands on the ground.

2. Kick your feet back into a push-up position.

3. Jump back into a squat and then jump up with your arms extending overhead.

Top Home Cardio Workouts # 11: Toe touching

Stand in an upright position. Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands go down and then begin it to stretch to touch your toes. This simple exercise will help to improve the blood flow throughout your body and enhance flexibility. When performed at a high intensity, this exercise is great for burning fat as well as conditioning the muscles in your core and legs.

Top Home Cardio Workouts # 12: Squat jump

1. Stand with your feet at shoulder width, arms by your side. Shift your hips downwards and make sure that your knees do not extend further than your toes.

2. Continue to lower yourself until you feel your heels lifts of the floor. With a very brief pause at the bottom, explode upwards through your lower extremity.

3. As you jump into the air, keep your feet level with each other and parallel with the floor. Attempt to land softly and quietly on the mid-foot, rolling backwards quickly towards the heels.

Top Home Cardio Workouts # 13: Jogging

Jogging is a very good and simple exercise. You can go jogging outdoors or just jog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate.

Top Home Cardio Workouts # 14: Dancing

Dancing is a wonderful exercise, which not only helps to burn calories, but also lifts your mood. Play your favourite song and dance your way to good health.

Top Home Cardio Workouts # 15: Cool down

Once you are done with your workout, let your heart beat come to normal by walking around for a while or just relaxing in place. This will help your body cool and return to normalcy. Source-Times Of India Learn more »

Fitness enthusiasts are always on the lookout for innovative and simple workout techniques and are open to trying out new workouts.

An underwater workout is one of the simplest and fastest ways to sculpt your body. This emerging trend has let pools and gyms offer an increasing number of classes such as Water Boxing, Aqua Step, using specialised equipment to extend the normal range of exercises. As a result, it has appealed to a wider range of people.

It is a popular workout, because one can exercise underwater even while recovering from an injury or even if one suffers from health problems. It allows you to continue exercising without putting any stress on your injury, It's the buoyancy of the water that reduces your weight, therefore putting significantly less stress on your joints, bones and muscles. Also, because your body is supported by water your heart rate is slightly lower, meaning aquatic therapy is relatively safe for obese individuals, pregnant women and those suffering from hypertension and heart disease. When under water, you can perform basically any type of exercises that you normally perform outside the water.

Listed below are some easy underwater exercises that can be performed at the pool's shallow end:

Tread water - Start your workout with treading water. This may seem like a simple workout, but it will actually involve all your muscle groups, as you try to float. Try floating for at least 3 minutes, if you are a beginner and move your way up to 5 or 10 minutes as you get more advanced. While performing this exercise, try to keep your back straight, as this will make sure that you work your abs as well.

Knee-to-chest exercise - This movement is performed while standing on one leg, which is slightly bent, and one leg outstretched in front while one hand holds onto the side of the pool. It strengthens and stretches the muscles in the leg, hip and lower back.

Arm exercises - Start with simple arm lifts (with or without weights). Being under water, your arms may feel lighter, but you will still work on your muscles. After lifting, you can rotate them clockwise and then in an anticlockwise direction.

Lower body exercises - This movement is performed with one leg outstretched and the supporting leg slightly bent while one hand holds onto the side of the pool. It strengthens and stretches the muscles in the leg, hip and lower back.

Abs exercises - The abdominal muscles can be included in the water workout. Walking under water, maintaining your abs tight can be a starting point to work on your abs. Then lift one of your legs as high as you can. Find a wall grip and with your back to the wall, grab on to it, keeping your arms straight. Tighten your abs and try to lift both your legs as high as you can. Lift the legs to one side to work on your oblique muscles as well.You can even perform crunches in the water, but you can perform these only if you feel comfortable with floating on the water while you do these exercises.

Stretching exercises - After a session of aqua aerobics or water workouts, you will have to stretch. Position yourself in front of one side of the pool, facing the wall. Hold on to the edge of the pool (or a wall grip if there is one). Try to place your feet on the side of the pool while grabbing on to the wall grip as well. Inhale and exhale, trying to move your hips back. You can perform the stretches even before you start the workout, so that you won't get any injuries.

Exercising in water is much safer than working out at the gym and there are lower chances of strains or pulled muscles. Source-Times of India. Learn more »

Everyone does not have the kind of budget a fancy home gym needs, but that doesn't mean you cannot own one.

Here are a few basic pieces of relatively inexpensive exercise equipment, for a simple gym at home...

Exercise mat

This is a basic. You can use it for ab workouts, toning exercises, yoga and Pilates. You can place it on your carpet but if you don't have one then make sure you purchase a no-slip exercise mat. You don't want to slip and injure yourself during your Suryanamaskar, do you?

Resistance bands and tubes

Resistance bands can give you a full body workout no matter where you go.

A dumbbell set

This is an extremely versatile and a good investment. If you are serious about burning fat and gaining muscle then this is a must-have.

Barbells

This is for lifting heavier weights.

An aerobic step

Can be used for step aerobics or as a weight bench.

Bosu ball

This works very well for your abdominal workout and also improves your balance and core strength. You can use it for push-ups, back extensions or lower-body exercises, or as a weight bench.

Weight lifting gloves

To protect your hands from calluses, you'll want a solid pair of weight lifting gloves made of fabric that allows sweat to evaporate.

Adjustable weight bench

You'll need this for chest and back exercises, and you can even use it for a quick ab workout or some tricep dips.

Adjustable ankle weights

For working the stability muscles of the lower body invest in a quality pair of ankle weights for moves like standing leg lifts or leg extensions. Source-Times of India. Learn more »

If you are curious to know everything about Sun Salutation - how to do it right, when to practice it or how many rounds at one time, here's a list of some of the 'must-knows' for Sun Salutation beginners.

What is Surya Namaskar?

Sun Salutation is said to be a complete body workout. Yoga experts say that doing 12 sets of Sun Salutation translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes! Sun Salutation is another example of how good things come in small (read quick) packages.

Surya Namaskar = Full body workout

Facing a time crunch? Want to feel fit but don't know how? Welcome to the world of Surya Namaskar. Literally translated as sun salutation, Surya Namaskar comprises a sequence of 12 yoga postures. The best part about Sun Salutation is that it works well for those 'super busy' people who often complain about not being able to do yoga because of time constraints. Doing at least 12 sets of Sun Salutation, preferably at sunrise, at a fast pace provide a good cardiovascular workout. If done at a slow pace, these postures help tone the muscles and can be relaxing and meditative. Moreover, it allows you to enjoy the stretch and feel the body getting flexible.

Why do Sun Salutation?

This is probably the first question that comes to most of our minds. Sun Salutation can be a great workout for the whole body - stretching, flexing and toning the muscles, an excellent exercise for weight loss. It also offers numerous health benefits beyond the physical level, relaxing the mind and leading it to meditation.

Best time to do Sun Salutation?

It is a good idea to do Surya Namaskar early morning at sunrise, on an empty stomach.

Where should I do Surya Namaskar?

Although there is no restriction to the place of practice, you might enjoy your stretches more outdoors or at a well-ventilated room, overlooking nature.

Respect your body limit; do not overstretch.

As a beginner, you might be tempted to imitate your yoga teacher or fellow practitioner. But remember, each body has a different capacity and different flexibility. The idea is not to compete with anyone. Do only as much as you can or your body can take.

Can I do Sun Salutation in the evening?

Yes. You can practice Sun Salutation at sunrise and sunset. When the moon is visible, you can practice Moon Salutation ( Chandra Namaskar) which has one additional yoga posture in the Sun Salutation sequence.

What is the ideal number of Surya Namaskars?

It is a good idea to do at least 12 rounds of Surya Namaskars daily (one set consists of two rounds). However, as a beginner to this yoga practice, you could start with two to four rounds and then gradually go up to as many as you can comfortably do (even up to 108 if you can!)

Ideally, the practice is done in sets. This will ensure that both sides of the body are equally used.

Sun Salutation alone is not sufficient; combine it with other yoga postures. Although Sun Salutation is a complete body workout, it is good to top it up with other more intense yoga postures for a complete fitness experience. Consult your Yoga teacher to find the best yoga poses that should follow Surya Namaskar.

What speed should I follow for Sun Salutation?

Practicing Sun Salutation at different speeds (slow, medium or fast) can have different effects. If done at a slow pace, it can help strengthen and tone body muscles. Use the breath as an effective tool in slow movements to bring the body, mind and breath in harmony and enjoy a complete meditative experience. A few rounds of quick Sun Salutations can be a great cardiac workout. If you are doing Surya Namaskar as a warm-up exercise, do it at a fast pace. But if Sun Salutation is included in the entire yoga posture package, you can do it at slow to medium pace.

Learn Sun Salutation under supervision

Like any other yoga posture practice, it is important to learn Sun Salutation under the guidance of a trained and experienced yoga teacher.

Be regular and committed to your yoga practice

To achieve best results, ensure that you practice Sun Salutation regularly. Only then would you be able to experience its benefits. To quote Krishan Verma, senior Sri Sri Yoga teacher, "It is better to practice daily for 20 minutes than to practice for an hour occasionally."

Health benefits of Surya namaskar

The benefits of these 12 series of Suryanamaskars or sun salutation postures are manifold. The very fact that the process provides the combined benefits of Asanas, Pranayama and exercise gives a clear idea about its real significance.

Contraindications in Surya Namaskar

Although Suryanamaskar is one of the best techniques to stretch your entire body, you should take certain precautions if you are suffering from certain ailments and health conditions like ulcer, inflamed joints, hypertension and vertigo. In fact, you should completely avoid these postures if you are diagnosed with cardiac disorders, hernia and severe renal disorders. Source-Times of India Learn more »

Skipping breakfast is foolish. Eating the wrong foods first thing in the morning is worse. Here is some views of nutritionists to assess the breakfast of celebs

Neil Nitin Mukesh, Actor

My day starts with a big bowl of cut fruit, a glass of juice, two egg whites and toast. Post workout, I have two egg whites and a protein shake. I follow the one-small-meal-every-twohours plan. I don't drink tea, coffee or colas.

Ishi Khosla says...

Neil is doing well with the small frequent meal plan and regular workout. I suggest he replace the fruit juice with a vegetable juice that includes beetroot. This will enhance his performance and boost his antioxidant intake too. Being high in potassium, beetroot helps beats fatigue and will help him stay energised through the day. I suggest he includes an egg yolk after the workout since it is loaded with natural vitamins and minerals like vitamin A, vitamin B, beta carotene, zinc and selenium. He could also reduce the protein powder and increase the egg whites, add a serving of soya milk along with mixed soaked nuts after the workout to get a dose of natural protein, anti-oxidants and fibre.

Shailendra Sing, corporate

My breakfasts are organic and include nuts and berries, yoghurt, porridge, eggs and milk. I soak mint leaves in hot water to make a cup of mint tea, and sweeten it with local honey.

Ishi Khosla says...

Singh seems to be having the perfect breakfast. If his BMI and waist measure optimally, then there is not much to change. Low fat yoghurt is recommended, and I'd suggest he has soya milk a few times a week to enjoy the benefits of isoflavones which protect us from disease. Since he appears to have sedentary job, a bowl of low glycemic porridge made with barley or quinoa or oats would be wonderful. Flaxseeds and walnuts will give him a dose of omega 3 heart-friendly fats.

Madhoo Shah society lady

I stay away from hot breakfast because I work out after having breakfast. I have a small bowl of either almonds or walnuts with banana or dates (at times).

Ishi Khosla says...

A fruit is always better than fruit juice. Vegetable juice with some beetroot can help enhance Madhoo's fitness performance.

Jaydeep Mukherjee chef

My breakfast is quick, convenient and easy-to-make: cornflakes with full-fat milk, oatmeal cooked in milk, eggs and toast, and very rarely does the bowl of fruit appear. On Sundays, I indulge in a loving, traditional Bengali breakfast of luchi and cholar daal (fried flour-based bread and lentil curry) or luchi and alur dom.

Ishi Khosla says...

Chefs have what I refer to as an occupational disadvantage, since they grapple with tempting foods and erratic timings. Breakfast is the one meal he can control. Assuming he has no issues with weight and health, he should include a high fibre cereal with low fat milk or yoghurt in his breakfast. Whole grain bread will give him extra fibre and keep him feeling full longer.

Ram Kapoor TV actor

I eat the same thing every morning: Two or three eggs made into an omelette or fried; toast and a glass of orange juice or coconut water accompanies my breakfast.

Ishi Khosla says...

Ram must add some nuts and seeds to his breakfast — two to three tablespoons. He must reduce the egg intake to two whites and one yolk. It's better to have whole fruit instead of juice. Substitute white bread with multi-grain bread. Vegetable juice may help boost nutrition. Muesli with dairy milk or curd could replace eggs and toast on some days.

Shankar Mahadevan composer and singer

My breakfast varies every day. It could be fruit one day, cereal, eggs or idli, dosa, upma another.... Each day is different. But good coffee is a must!

Shonali Sabherwal, says...

Substitute white rice idlis with brown rice idlis and dosas. I'd caution him against eating cereal-from-a-box. Preserved foods are high in sugar. I'd suggest he eat a 'live' breakfast of cooked dalia instead. Eggs are good but accompany them with a roti instead of bread. It's a good idea to surprise your body with variety. Coffee should be in moderation since it's acidic content may hamper digestion.

Dr Lekha Pathak, cardiologist

I breakfast like a king — coconut water, milk without cream, almonds, walnuts, two egg whites, cereal or muesli or toast with fat-free butter or dalia and some fruit. After a luxurious first meal, I tend to skip lunch.

Shonali Sabherwal, says...

Coconut is excellent in any form. Almonds and walnuts are healthy nut snacks. Butter, fat-free or not, should be out of your diet since it can cause trouble by keeping your digestive lining damp and promoting un-healthy bacteria in your gut. Also, cereal is good as long it's cooked, and muesli is okay just once a week. You could drop the toast. Even if the bread pack says 'whole wheat', it still contains yeast which is not your digestive system's friend.

Ashwin Sanghi, author

I do my writing in the early morning hours. What sustains me when I wake up is a strong cup of coffee. After I am done with my writing (usually around 9 am), I have breakfast. Indian items like idli-sambar, poha, moong daal dhokla or upma are favourites. There are days, however, when I replace my Indian breakfast with a yoghurt smoothie blended with fresh seasonal fruit.

Shonali Sabherwal, says...

Idlis and poha made from brown rice are better since they provide you with a sustained dose of sugars that can help up brain activity. White rice will set him up for another craving in the day. I'd recommend upma once a week. The yogurt smoothie is a good breakfast item so long as Ashwin relies on fruit sugars, and doesn't add table sugar.

Vaibhavi Merchant, choreographer

I have lime water and honey on an empty stomach. My breakfast is usually one of the three: If I know I am going to have a long day, I eat four egg whites made into a bhurji, and unsweetened oats. This is followed by tea with a dash of milk and 1 tsp honey. Else, I eat just fruits, preferably seasonal fruits. I like apples, pears, watermelon and any type of melon. I restrict my intake of mangoes. The third type of breakfast includes unsweetened oats and a cup of tea.

Shonali Sabherwal, says...

Four egg whites is a bit much. It's high in protein and could lead to constipation. Oats are not a good daily option since they are processed and refined. On days when you have eggs, replace oats with a roti made from rajgira (amaranth) flour. A breakfast of fruits is a great option, but don't depend on it. The sugars your body acquires from fruits is a short-lived energy source as opposed to what you gain from say, whole grain. Since Vaibhavi's profession is physically demanding, I'd suggest she opts for a whole grain breakfast so that she has sugars to sustain her till lunch. Fruit can be a midmorning snack.

Indrani Dasgupta, model

It depends on what I'm feeling like. I have a couple of glasses of water once I wake up, then I have some seasonal fruits, cereal with milk or just a glass of milk. The last is a must every alternate day. Sundays are when I let myself go. A brunch of eggs, toast, cheese, ham — the works. Luckily I'm not a tea or coffee person, so I don't need that cuppa to kickstart the day.

Shonali Sabherwal, says...

One glass of water is good enough. Any more and you are pushing your kidneys to work harder. Fruit along with cereal is a odd combination. Since fruits tend to get digested first, they will interfere with digesting the cereal. Leave out toast and bread since it's pure maida. Dairy is a personal choice but has a lot of protein casein (protein found in milk) which is tough to digest. My advice would be to go for a cooked breakfast of poha or upma. Source-Times of India. Learn more »