Power Yoga Workout That Needs 10-Minute

Posted on 06/02/2015 in Fitness

Any time that you are interested in using a power yoga sequence, it is best to use the sequence that will achieve the best results for your needs at the time. There are several sequences and flows to consider. Each sequence takes about 10 minutes to complete. These do take practice, balance and concentration to complete. Always begin these workouts with a warm-up set of stretches first. Some of these sequences are lengthy, so it is ideal to select one to three poses per segment of the sequence to fit it all into a 10-minute period of time.

Ashtanga Sequence

000003

The Ashtanga sequence is one of the most physically demanding. This sequence often goes past the 10-minute mark. To keep the sequence down to 10 minutes, reduce the breath counts that each pose is held for and use only the most effective poses. Complete a full Ashtanga sequence in a class and adapt the routine at home to fit your schedule.

Begin this flow with sun greeting poses. This helps focus the mind and relax the body to take on the more demanding poses. After two cleansing breaths, transition into standing poses, such as the tree, to work the leg muscles and lower back muscles simultaneously.

Follow the standing poses up with pressure and angle poses. Some of the poses to include in this portion of the sequence include navasana, dandasana and chakrasana.

After two different poses in the pressure and angle pose section, perform the noose pose. Hold this pose for 5 breaths and transition into the heron pose.

Finish this sequence up with at least three relaxation poses. The ideal options in this category include the fish, the wheel and the corpse. It is also ideal to work in some leg extension cooling down exercises along with cleansing breaths.

Baptiste Power Sequence

000001

This is an easy full sequence to shave down into a 10-minute power workout. Start the flow with the child’s pose. This is an opening and warming up exercise that begins centering the mind and body for the workout.

Complete the sequence as follows:

  • Sun greetings
  • Warrior poses – include the gorilla, warrior and crescent lunge poses
  • Balancing – use the flamingo pose here
  • Triangle series – extended angle stretches are ideal
  • Back bending – include just one back bend, which can be combined for the inversion portion.

Finish this sequence out with hip opening, forward bends and cleansing meditation. This sequence works the entire body without causing fatigue.

Stress and Insomnia Sequence

000002

Stress often leads to restlessness and insomnia. Performing a quick sequence before bed helps relax the body and mind. The result is falling asleep faster and getting a better night’s sleep.

The proper order of poses here is:

  • Reclined supported backbend
  • Supported reclined bound angle
  • Mountain brook
  • Legs up the wall
  • Supported wide angle forward bend
  • Supporting Savasana

It is important to perform this sequence in this exact order. The body relaxes in an organized fashion through low-impact poses.

Hatha Sequence

000004

Hatha sequences are designed to have a simple beginning, intense middle and relaxing end. The poses in this sequence work the entire body, helping to gain flexibility and strengthen muscles. Most instructors use a standard hatha order including cleansing breath exercises and a warm-up pose or two. Following the opening exercises, you begin with sun greeting exercises and flow into standing poses for balance and arm extension poses. Most sequences include inversions, twists and bends before closing with a period of meditation.

Meditation is used in most sequence and flowing routines. These power routines only hold poses for a few breaths, rather than relaxed workouts that use breath counts up to 50. Each sequence is designed to assist with extension of all of the body muscles while alleviating stress with varying poses. Consider trying all of the sequences above and switching them around in a workout plan.

3 Day Detox Plan That Cleanse your Body

Posted on 06/02/2015 in Fitness

detox-diet

Detoxification is a popular and an effective way to cleanse and purify the body to keep it working like brand new. An annual detoxification works wonders for the general well being of a person. Besides promoting health and wellness, detoxification eliminates water retention and helps shed off excess pounds. If you are looking for detoxification whether for weight loss or body cleansing, the 3 day detox diet would be the best way to start.

3-Day Detox

The 3 day detoxification is the best way to get rid of those toxins out of the body. The diet consists of fresh vegetables and fruits along with the consumption of lots of water. This process puts away toxins with the help of raw fruits and vegetables. In addition to this detox keeps the immune system working by producing more healthy cells.

Why 3 days?

Now you may be asking why a 3 days detox diet? This is a common questioned asked by people who are new to the detoxification. Basically a 3 day detox is the most conducive and appropriate way because it is short enough for someone who is still starting to detoxify and at the same time it is long enough to produce significant result.

Some people follow a short 24 hour detoxification, but most of the time this process falls short and doesn’t produce result. Furthermore, detoxification that takes too long can be difficult to follow and people give up along the way.

Additional Tips!

  • Exercise can help in the detoxification process, a long walk or a simple stretching will do. The goal in including a work out in the process is to help the body tissue elastic and pliant. This will also help mobilize the toxins in the body so that it’ll be easier to flush them out.
  • Follow the diet thoroughly. If the diet says only raw food for 3 days, then eat only raw fruits and vegetables. Following the process will ensure best results.
  • Pick a detoxification plan that won’t starve you. Detoxification should benefit you and it should not harm you in any way. It should be safe enough to follow and sustain to

An Example of a 3 Days Detox

For 3 days start your morning with a mixture of warm water and lime. The acid in the lime stimulates the gastric system which sets the overall detoxification process. A minimum of 8 glasses of water is vital part of detoxification; it flushes out all the unwanted toxins in the body. Eat only raw fruit and vegetables the whole day. To the end of the day drink a cup of tea, this will act as a tonic for the liver and kidneys.

This is only an example of a 3 days detox; you can follow any other detoxification plan but make sure you stay healthy and safe. There are possible changes you can experience within the 3 day period such as nausea, frequent bowel movement, lightheadedness and headache. These are the usual side effects of the detox plan, however you must know how much is too much, consult a physician when this manifestations persist.

3-Step Plan That Lose Weight Fast

Posted on 06/02/2015 in Fitness

000000001

Are you trying to gain control back in to your life fast? One of the things that it is within your control is to change your physical appearance. It is not going to be easy, but it will be worth it. See the problem of people today is that they are good at starting a diet or a work out, but failed to sustain it. Losing weight takes a lot of determination, perseverance and consistency. It was found out that once you stick to a routing or a habit for 40 days it will be an integral part of your life.

To start losing those unwanted fats you have to know the proven ways to lose weight. So what is the proven way? The answer is that you can do this in 3 simple steps.

000000002

Let me explain to you… Weight loss and fitness is a natural result of a healthy lifestyle. If you follow these 3 steps, your weight will automatically gravitate to the ideal weight for your body type that means losing weight! So what are these? You have to:

  1. Live Right

A healthy lifestyle never fails to give you an awesome physique. It is the most important step for you to attain your health and fitness goals.

  1. Eat Right

Never ever starve yourself, starving yourself may be effective at first but it was proven that once you get back to a normal diet, there is will be a rebound effect, which can cause you to gain much more weight. So how does a person eat right? Eat more of the greens and fruits, less of the bad cholesterol and carbohydrates. More importantly drink lots of water!

  1. Move Right

Below are proven ways to help you burn fat fast!

Walk, Walk and Walk!

Sometimes people makes things too complicated, they easily start a fitness program but once they get tired of it, they can’t sustain it and quit! Walking on the other hand is an easy and simple way to add into your lifestyle. Brisk walking is enough to increase your heart rate and could burn 50-80 calories per mile. Start walking at least 30 minutes a day and gradually increasing your pace and time. Avoid driving and riding, if your destination is not that far, walk! Oh, by the way, in addition to this, take the stairs instead of using the elevators and escalators of establishments.

Lifts Weights!

Cardiovascular exercise is not enough for you to lose weight. Weight training is taken for granted when trying to lose weight but evidence shows that weight lifting increases your metabolism more than cardio. You can go to the gym if you want to, but if you think it is not for you then at least you can buy dumbbells. Start a routine lifting weights 3 to 4 times a week (this allows muscle to recuperate during rest periods). Moreover, weight lifting boosts your metabolic rate even after work outs. So lift some weights!

Planking!

Planking is yet another great way to shed off that extra fat. It is known as the best work out for various body parts such as abs, arms, legs and back all at once. There are different types of this exercise, make a circuit training out of it and alternate it with your weight training.

000000003

Start gaining control of your life. Get up! Walk, lift weights and plank! Have that healthy lifestyle and live it!

Here are more exercise you can use: