10 Minutes Kapalbhati Yoga Exercise Daily

Kapalbhati is one of the best yoga methods imparted to us by Indian sages. The plan is simple, inhale normally and exhale forcefully letting the stomach to cave in. Do it for 10 minutes and you will experience the difference within days.

Kapalbhati is a subsection of Pranayama found in the 3rd chapter of "Pantajali Yogdarshan". From the various Pranayamic exercises and methods; Kapalbhati is noteable as it is an exercise when regularly practiced gives shine to the skull; a cleansing process which lightens the forehead. Kapalbhati is a pranayama method which refreshes the whole brain and awakens the sleeping centers responsible for delicate insight.

Although doing kapalbhati is quite straight forward, it must be done correctly so as to get the best results. It consists of inhaling slowly as normally and then forcefully exhaling the breath. A major consequence of kapalbhati is to raise air pressure in short spurts in the nasal pharynx and sinuses, which excites the front part of the brain. But, if both nostrils are blocked, you cannot do Kapalbhati. The method uses short and strong forcible exhalations while inhalation occurs routinely.
So Kapalbhati is a very brisk abdominal breathing exercise since it leads the stomach to cave in as the exhalations are enforced. It can be done as quickly as two strokes per second. Kapalbhati is the one main yogic breathing method able to remove toxins from the lungs. Though kapalbhati is normally done sitting down, it can also be done standing up.

This pranayama method actually recharges the brain and purifies the mind. Kapalbhati is the most beneficial. According to Baba Ramdev recommends minimum 10-15 minutes a day for most benefits.

Relieve Neck Pain with Yoga

We all suffer from a little stiff neck at times, and yoga can eliminate the pain with some simple exercises. However start by determining that the pain isn't due to something more serious than a s stiff neck. Visit a doctor if any one of the following happens:

- You neck pain is present for over 3 days, or it recurs.
- Your neck pain comes along with dizziness or nausea.
- The pain looks like emitting down into your arms or legs.
- The pain started with a fall or accident.

If your stiff neck does NOT fall in any of the above situations, these easy yoga exercises can assist in increasing your neck's flexibility and fortifying the neck muscles. By exercising you hasten blood and necessary nutrients to the part, relieving the neck pain slowly. Use these:

Neck Stretches
Sit cross-legged, tall and erect, and breathe in looking forward. Breathe out, bringing chin to chest. Do this breath 5 times, the last time doing chin to chest breathing thrice through the nose. Breathe in, lifting the head to center again. Now lower your right ear to your right shoulder while exhaling. Do this breath 5 times, the last time holding ear to shoulder for 3 breaths. Repeat this series with the left ear to left shoulder.

Half-Circle Rolls
Lower your chin to your chest. Slowly rotate it to your right shoulder, down to center, then to the left shoulder and down to center. Do this 3-5 times. Don’t roll the head in a complete circle, since it can lead to damage.

Shoulder Bends
Raise your shoulders up as high as possible, and then relax them totally. Do this 5-6 times. Then roll your shoulders in forward circles, followed by backward circles 5-6 times. Observe the feeling of relaxation in your shoulders. Whenever you feel tensed, use this rapid relaxation exercise.

Chest Expander
Stand such that your feet are joined and your fingers intertwined behind your back. Breathe in as you lift your hands behind your back, compressing your shoulder blades together and inserting your tailbone below to prevent over-arching your back. Remain in this position for 3-4 breaths, then lower your arms slowly while exhaling.

Arm Lifts
Clasp your arms straight out in your front, parallel to the ground and palms facing each other without touching. Breathe in while raising them up adjacent to your head. Breathe out while lowering them again. Do this 4-8 times.

Press It
Keep either palm at the back of your head. At the same time, press the head and hand against each other and count up to ten. Shift the palm to the forehead and continue the pressing while again counting to ten. Now keep the right palm on the right side of your head and press head and hand together while counting to ten. Repeat with the other palm and other side of the head.

These yoga exercises are meant to free physical stress and associated pain. The best pain relief is avoiding pain, so always check your posture and adjust your workspace to prevent slouching.

Yoga and Pregnancy Benefits

Yoga is regarded as a good exercise for everybody, including pregnant women, who derive a lot of benefits from them. Here we cover the benefits of yoga for pregnant women.

Yoga is a great workout for pregnant women, who can do it safely during the whole pregnancy. Certain poses may have to be altered during pregnancy and avoid those poses in which the woman is lying on her back or stomach. The pregnant woman should not do any position or pose which she is uncomfortable doing.

The benefits of yoga to pregnant women are various. Some of them are more flexibility, higher energy and stress relief. Yoga also acts as a preparatory stage for childbirth. It can be achieved by frequent usage and stretching of the muscles active during childbirth. Moreover, the relaxation and breathing skills taught in yoga is useful for her during the labor and delivery of the child and can also ease some of her pains and worries.

Though, yoga does play an essential role in a woman enjoying a tranquil, contented pregnancy and childbirth experience, it offers other benefits too. Yoga helps the woman to recover her shape after pregnancy and eases the switch into more active exercise. Besides yoga can help in the mental and physical development of the budding fetus.

Yoga exercises should not be the sole element to concentrate on in a yoga routine. A complete, balanced yoga routine for a pregnant woman should comprise not just the yoga exercises, but also the correct breathing methods, meditation, deep relaxation methods and mudras or yogic gestures. All these elements of yoga will give the pregnant woman lot of benefits to assist childbirth.

Yoga exercises extend the pelvis and reproductive organs to provide a comfortable pregnancy and childbirth experience. For the fetus, yoga exercises offer the best potential blood and nutrient supply. The right breathing methods, or pranayama, will help in the pregnant woman's general fitness during pregnancy and will provide plenty of oxygen for the pregnant woman and fetus.

The advantages of yogic meditation to a pregnant woman are quite evident. It aids in calming and relaxing the pregnant woman, removing all fears and conflicts. It is also regarded to give the pregnant woman with plenty of awareness to allow her to connect with her unborn child.

The advantages of deep relaxation techniques are also easily understandable. Deep relaxation, or yogic sleep, calms the pregnant woman both mentally and physically. It also readies her far better for the childbirth experience. The final element of a yoga schedule, mudras and bandhas, is yogic signals. These signs are regarded as having positive effects on her reproductive organs, and any pains and ailments.
By blending all the above elements of yoga, a pregnant woman can obtain and enjoy the advantages of a successful yoga routine. There are plenty of books and websites available to teach suitable yoga poses and positions for pregnant women. But like any other exercise, a pregnant woman should talk to her doctor before following a yoga routine.

Choosing Yoga Mat

You have decided to start yoga. The last thing you have to worry about is if your equipment can support you during your poses. Of these, the most vital piece of equipment you should focus on is the yoga mat. Ask yourself these questions before buying a mat.

What kind of Yoga are you performing?
· The harder types of yoga require a thicker mat or a yoga rug.
· In case of joint problems, a thicker mat will provide more padding and support.
Can the yoga mat allow me to retain my pose without slipping?
· Try to check the mat for slippage by doing the wet friction test: wet your hand and hit laterally on the mat's surface. The mat has to be sticky enough to retain your pose.
· Buy an extra long mat or a tailored one to prevent changing your mat in your Yoga routine.

How robust is the mat?
· Buy a good quality yoga mat that won’t fade even with repeated washings.
· Try chafing the mat with a blunt metal object like a coin till the surface begins to tear. A strong yoga mat needs a lot of rubbing before it rips.

Is the yoga mat available in a style and color of your choice?
· You can choose from various colors and styles. Buy a mat you want to continue using for a long time.
· You can buy more than one if you're interested in practicing and want to change your mat some times
What is the price of a yoga mat?
· The cost of a good yoga mat lies between $20-$60 or more according to the quality, breadth, robustness and comfort you're interested in
· Avoid purchasing a cheaper yoga mat if you want to continue yoga to prevent wasting money.

Can you transport it easily?
· The yoga mat is lightweight and needs just a small storage space.
Yoga mat is an important equipment that should be comfy for numerous practice sessions. Once you've answered the above questions, choose a yoga mat, which is reliable and comfortable.

Back Pain Cure Through Yoga

Many consider yoga as a way to enlightenment. For others it is an excellent form of exercise, ease stress, and remain fit. But for any reasons you opt to participate in yoga, and whatever kind of yoga is practiced - as there are many – you should understand that yoga is first and foremost only about balance.

For yoga-based exercises and poses, the most suitable for back pain relief is Hatha yoga. Hatha is a basically a physical type comprising of entering into particular positions called Asanas, while utilizing specialized breathing methods called as Pranayama. By following these at times simple at times more complex poses with the right breathing process, the practitioner can bring about major positive mental and physical alterations.

Many yogic exercises for back pain stress on stretching. For those suffering from lower back pain, stretching may be very essential. Stretching the muscles at the back of the thigh, increases the motion of the pelvis, thereby lowering pain and stress on the lower back. Yoga exercises comprising of stretching also focus on breathing which improves blood flow, thus letting in more oxygen and nutrients to enter the spinal tissues and toxins to exit thereby improving the health of your back.

Yoga prepares the body to be fit, supple and properly aligned. Proper spinal alignment is essential to health and wellness, and to reduce back pain. After some time, the yoga practitioner develops a sharper sense of body awareness. They become lot more aware about the physicality of their bodies and know more of its strengths and limitations. In such a way yoga enhances back health by increasing person’s awareness of movements and actions that can harm the back.

Actually few practitioners can tune out the pain totally. This is due to enhanced mental state a person can experience emotional and physical stress, though the problem may still be present.

Top 15 Foods to Eat to Burn Tummy Fat Quickly

Eating natural fat burning foods is one of the most effective and quickest methods of eliminating obstinate belly fat. You don’t need to waste your money on costly fat burning pills and weight loss supplements since they don’t give long-term results. Natural fat burning foods are more effective as your calorie consumption is higher than calorie intake. These foods also increase your metabolism. Here are the best 15 15 belly fat burning foods along with some fat loss tips.

- Green beans
- Brussels Sprouts
- Eggs (the white part)
- Oranges
- Chicken
- Whole grain bread
- Bell peppers
- Salmon
- Radish
- Apricots
- Raspberry
- Strawberry
- Watermelon
- Tangerine
- Lima beans

Yes these are just few of fat burning foods. You must follow these 5 nutrition tips in order to melt the stubborn stomach fat as quickly as you can.

1) Drink plenty of water and stay away from soft drink. Ensure you drink at least 8 cups of water a day. Water is free of calories and it boosts your metabolism
2) Eat protein-rich foods as it burns fat naturally and builds muscle
3) Perform full body exercises like mountain climber, front squats and back squats.
4) Don’t eat foods containing bad fats like ice cream, doughnuts, cracker, and cookies in general. Actually don’t eat foods obtained from an animal source
5) Processed carbohydrates harm your health so avoid white bread, pastas and white
rice. Whole grain foods are not processed and have the fiber and minerals necessary for your body.

These fat burning foods and nutrition tips are essential to lose belly fat quickly and most of them effectively reduce bad cholesterol too.

10 Minute Workout To Lose Belly Fat

Want to alter the shape of your body or lose belly fat without joining an expensive gym? Then try this highly energetic cardiovascular fitness routine developed by Keli Roberts.

Use this 10 minute exercise routine to burn up to 150 calories every day.
The initial 2 minutes of this fat burning routine is: Jump Rope - Start by doing 2 jumps for every turn of the rope. Safety: Use the right size jump rope and always land gently on the balls of your feet (the upper portion of the bottom of your foot). Think I have lost weight.

Minutes two to three: Squat Thrust into a Push Up. The right method for this exercise is to stand with your feet separated by shoulder width and your arms right down next to your sides. Slowly squat down such that your head is forward and lower your hands to the floor just outside the feet. Your hands should be directed forward too. Then in single movement, shove your legs back and out behind you (in a pushup position). Do one strict pushup and then hop into your squat position and then stand up. Think, the fat is disappearing.

Minutes 3 to 4: Jump Rope with just one jump per turn. Think, the fat is vanishing.
Minutes 4 to 5: Revert to the Squat Thrust and Push Up but this time add the Side Plank. After finishing your squat thrust and push up, raise and rotate your left arm away from the ground and above your head. Your left foot will revolve and remain above your right foot. Then rotate your neck so you end up looking at ceiling. Turn back to the center and switch the side. Once done, jump back into your squat position, stand up and restart. Think, my belly is gone.

Minutes 5 and 6: Jump Rope. Just like minutes 3 and 4. Think, I have lost body fat.
Minutes 6 and 7: Revert to the Squat Thrust and Push Up but this time add the Leg Lift. This is just like minutes 2 and 3 but this time you will raise the toes of one foot nearly 12 inches above the ground after having done push up. Lower your foot and switch the side. Jump back to your squat position, stand up, and restart. Think, adieu belly.

Minutes 7 and 8: Jump Rope. Just like minutes 3 and 4. Think, my belly is becoming smaller.

Minutes 8 and 9: Revert to the Squat Thrust and Push Up but this time add Mountain Climbers. Do everything like in minutes 2 and 3 but this time after push up, jog quickly n spot from your push up position. Ensure your knees reach your chest on every rotation. Do 5 jogs and carry on this whole process. Continue thinking, I am going to lose weight.

Minutes 9 and 10: Jump Rope. Just like first 2 minutes. Carry on thinking. If I continue doing this daily, I will lose belly fat.