Tadasana - Mountain Pose,Yoga for After Pregnancy - English

Being a mother is the best feeling in this world for a woman. Right from the time a lady conceives till the birth of the child, she has to face different phases, which eventually causes some negative impact on her body. Losing weight is never easy, especially after pregnancy.

Childbirth is a fresh chapter in a woman's life and the new mother is close to feeling hassled due to several changes -- emotional as well as physical. Here are a few tips that may go a long way in saying goodbye to all the weight gain during pregnancy.

Follow a nutritious diet & Start slowly

The only way to stick with an Exercise plan is to ease into it. Women who dive head first into exercise may get discouraged by aches and pains. This is the time when you cannot go wrong with what you eat as it affects the milk supply to the newborn baby. "Start consuming wholesome meals and adopt a sensible approach to losing weight post-delivery New mothers to eat whole grains, fresh vegetables, high proteins in the form of fish and also healthy fats.

Live Happy & Breast feed your baby

Did you know that breastfeeding can actually help you lose those extra pounds? There's good news for new moms as nursing your precious one can lead to weight loss. Breastfeeding requires mothers to make milk which naturally burns calories and help her to shed those ugly flabs. Do something that you love to do. You may have to work back up to it but that's okay. If you love jogging, start out walking until you are ready to jog. Exercise for the sake of exercise will not keep you going.

Surya Namaskar - Lose Weight, , Exercise for After Pregnancy - English

Surya Namaskar After Pregnancy

Surya Namaskar is a serie of twelve physical postures, performed in a single graceful flow. So that one pose flows into the next. Through their maximum range, giving a profound stretch to the whole body. This flow warms up your body and tones the abdominal muscles.
Inhale as you extend or stretch, and exhale as you fold or contract. Through this combination you connect your body, mind and soul.

Cautions:

high blood pressure, before or after operations. Any injury ask your doctor. Women should avoid Surya Namaskar during menstruation.

Pregnancy:

Only if you are experienced in bodywork.(ask your doctor)
Being a mother is the best feeling in this world for a woman. Right from the time a lady conceives till the birth of the child, she has to face different phases, which eventually causes some negative impact on her body. Losing weight is never easy, especially after pregnancy.
Childbirth is a fresh chapter in a woman's life and the new mother is close to feeling hassled due to several changes -- emotional as well as physical. Here are a few tips that may go a long way in saying goodbye to all the weight gain during pregnancy.

Follow a nutritious diet & Start slowly

The only way to stick with an Exercise plan is to ease into it. Women who dive head first into exercise may get discouraged by aches and pains. This is the time when you cannot go wrong with what you eat as it affects the milk supply to the newborn baby. "Start consuming wholesome meals and adopt a sensible approach to losing weight post-delivery New mothers to eat whole grains, fresh vegetables, high proteins in the form of fish and also healthy fats.

Live Happy & Breast feed your baby

Did you know that breastfeeding can actually help you lose those extra pounds? There's good news for new moms as nursing your precious one can lead to weight loss. Breastfeeding requires mothers to make milk which naturally burns calories and help her to shed those ugly flabs. Do something that you love to do. You may have to work back up to it but that's okay. If you love jogging, start out walking until you are ready to jog. Exercise for the sake of exercise will not keep you going.

Pranayama - Breathing Exercises, Yoga Exercise for After Pregnancy - English

Pranayama during pregnancy is not a good idea from an Ayurvedic point of view. Because of the following reasons --
1. Pranayama balances Vata Dosha in the body. During pregnancy, no such special efforts are required to be done for balancing vata. This is because of two reasons -- The Vata Dosha of the mother is altered to accustom the growth of uterus and the fetus inside the womb. The Vata inside Fetus will be in an immature but active condition.
2. Pranayama is meant for improving health of body and mind, to improve concentration etc. This is not so needed during pregnancy as all the mother's concentration will be on her womb. Pranayama can be taken up after 3 -- 4 months after delivery by when the Vata is settled down in the mother.
3. While doing Pranayama, while holding the breath, there is a direct pressure on the abdomen, which is not good during pregnancy.
4. A pregnant woman at the later stages, will be at unease during normal breathing due to the bulk of the womb. It is not a good idea to take up pranayama when the breathing is difficult.
5. Pranayama is a sort of exertion over the body & abdomen. So it is not recommended during pregnancy.
6. Erect posture while sitting is difficult to maintain during pregnancy.

Kapalbhati Pranayam - Weight LossYoga, Exercise for After Pregnancy - English

kapalbhati pranayama : Kapalbhati Pranayama is a type of breathing exercise that helps you rid of various  ailments over a period of time. "Kapal" means forehead and "bhati" means shining. Eventually, Kapabhati should bring about a glow on the face of the practitioner. Kapalabhati is done in a sitting posture. Focus on "exhaling". Inhale as normal. Exhale and simultaneously contract the abdomen muscles with each exhalation.

All yoga practitioners give a lot of credence to this deep breathing and meditation technique. Ideal for intermediate practitioners, the Kapalbhati pranayama exercise remains a standard practice in yoga schools all over the world.

Since kapalbhati also helps improve blood circulation, especially to the lower half of the body, it helps improve the functioning of the entire body. Of course, the technique also helps increase the lung capacity and improves respiratory efficiency, making more oxygen available to the body. As more oxygen flows into the body, it becomes more efficient. You can feel yourself infused with energy every time you perform this technique. In addition to that, you may also feel increased mental acuity, improved concentration and heightened senses.

Nutritional Management for After Pregnancy - Diet, Health - English

Nutritional Management : Nutrition management is fundamental for the prevention of type 2 diabetes and effective management of type 1 and type 2 diabetes. The aim is for people with diabetes to obtain the knowledge, skills and confidence to make appropriate food choices to reduce risk, improve glycaemic control and quality of life.

With new diagnostic criteria anticipated to increase the number of people diagnosed with diabetes in the UK by a third, structured evidence-based dietary education will be an effective way to save on medical costs for prescription drugs.1

Nutrition

Nutrition therapy has led to reductions in HbA1c of 1-2 per cent in people with newly diagnosed and existing type 2 diabetes.2 Dietary interventions can improve glycaemic control whilst also halting and even reversing progression of beta-cell failure and insulin resistance, thus reducing medication use in type 2 diabetes.3-5 Nutrition therapy can result in reduced health service utilisation and costs, and the savings may actually exceed the cost of providing the service.1,6

Intensive nutrition therapy has resulted in weight loss and improved glycaemic control at six months,5 12 months3 and four years.7 When insulin resistance dominates, weight loss is an effective strategy that increases insulin sensitivity, improving glycaemic control.

Kati Chakrasana - Half Waist Rotation Pose, Yoga Exercise for After Pregnancy - English

Kati chakrasana :

Yoga is considered as a powerful tool to treat any type of disease and disorder. There are various yoga poses and each of them is performed in a different way and has its own benefits. Kati Chakrasana is one of the yoga poses that help to control the deadly disease called diabetes. Diabetes is a kind of disease in which patient has to take tablets or drugs throughout the life. The rates of diabetes patients are increasing at an alarming speed because of sedentary lifestyle, unhealthy habits, stress, high blood pressure, over weight and unhealthy eating habits. Kati Chakrasana yoga pose works like a magic potion for diabetes. This yoga pose is helpful for both types of diabetes: type I and type II. Compared to type I diabetes, type II is easy to treat with Yoga.

Kati Chakrasana is a Sanskrit word, which means rotation of the waist. In Kati Chakrasana, Kati refers to "waist/lower back" and chakra refers to "circle/rotation," so it is known as Waist Rotating Pose in English. It is very simple and easy to perform but has multiple benefits. It helps to eliminate the extra fat from the stomach and waist as well as makes the waist more flexible and supple. There are two ways to perform this asana.

Bhastrika Pranayam - Reduced Tummy, Yoga Exercise for After Pregnancy - English

Bhastrika : Hold your right nasal of your nose with your thumb of your right hand, breathe in from left. Now close left nasal with middle and ring finger opening your right nasal and breathe out from the right nasal. Now breathe in from the right nasal. Now close the right nasal and open left and breathe out and in from left nasal. and keep continuing the same procedure again and again. Duration : You should do it for at least 10 minutes up to 1 hour maximum

Benefits : heart, high Blood Pressure, bent ligaments, sinual fluid reduced, Parkinson, paralysis, neural related, depression, heart blockage, vat-cuf-pit, arthritis, cartilage, migraine pain, asthma, sinus, allergy etc.

Yogic Chart - Healthy Yoga Postures, Yogic Chart for Heart - English

If you have planned to take up yoga, then you will also have to take up the yoga diet that consists of integral yoga natural foods. Yoga diet involves eating at the right time in the right propotions, the right kind of food that would give you all the necessary vitamins and minerals.

The body needs food containing for the right balance of carbohydrates, proteins, fats, vitamins minerals and salts. Water is needed to help digestion and assimilation. Food in the form of Nourishment is finally assimilated in various forms throughout the body. Do not eat when emotionally disturbed. While dining, talk well and eat wisely. Moderate and nourishing food is essential to maintain vigour, strength and alertness. Avoid fasting

Principles of yoga wholefood diet suggests that diet must also be regulated. Vegetarians can carry on with their usual food reducing excess spices, oily and rich foods. These things can be reduced gradually and whenever possible eliminate completely once and for all.

All kinds of Non-vegetarian food like meat, eggs and fish must be totally avoided So also alcohol drinks. Freshly cooked vegetables, freshly cooked foods, plenty of fruits and milk are the best foods for practicing yoga.

By moderation in eating and resting, by regular working hours and by the right balance Between sleeping and working, yoga destroys all pain and sorrow. Yoga is working wisely and living a skilful active life in harmony and moderation.

Heart Disease, Yoga and Your Heart - English

Although even doing one or two poses can be effective, Chryssicas says practicing a heart-healthy yoga work out will yield the most results.

This routine takes just 20 minutes, which Chryssicas says is the perfect amount of time for beginners.
Begin in Mountain pose by standing straight, feet about hip-width apart and your hands either at your sides. Raise one foot at a time, spreading your toes wide before placing them back on the floor. Distribute your weight evenly across the bottom of each foot so you feel grounded, not leaning forward or back. Exhale.
Inhale while sweeping your arms out to the sides and high overhead, into Overhead Reach until your palms are together. Stretch upward, allowing your chest to expand. Then arch backward (but only as far as you're comfortable so you don't lose your balance) and look up at your hands. Hold that position for a few seconds while holding your breath.

Exhale and gently bend, or fold, at the waist as far forward (into Forward Fold) as comfortably possible keeping your back straight. Grasp the back of your legs (anywhere from the ankles to the thighs), bend your elbows and very gently tuck your chin to your chest and move your upper body toward your legs. Hold for a few breaths and slowly return to a standing position.

Step your right foot forward. Bend your right knee (into a High Lunge position) and keep it directly over your right ankle. Lean forward and press your fingertips or palms into the floor in line with your forward foot. Roll your shoulders down, pressing your chest forward while looking straight ahead. Relax your hips letting them sink toward the floor while straightening your back leg as much as comfortably possible and rest your back knee on the floor if you need some extra balance. Hold for a few breaths.

Ustrasana - Camel Pose, Yoga Exercise for Heart - English

This is a graceful backbend that stretches and opens your entire body, particularly the frontal region. The neck, chest and quadriceps derive most of the benefit of this posture. Not only does it develop these regions, but it also works on and strengthens your back, significantly improving posture. If executed perfectly it can act as a stimulant for the abdominal organs, relieve menstrual pain, fatigue and indigestion, and ease back aches and pains.

Sarvangasana - Shoulder Stand Pose, Prevent Heart Attacks - English

Sarvangasana :

This is a posture in which the body is lifted topsy-turvy(upside down) and entire weight of the body rests on shoulders and elbows. This is useful for all the organs of the body, hence called Sarvangasana. This is difficult to practice in the beginning; but could be taken up after practicing the Khatwangasana for a few days. Practice the posture as shown in the picture keeping the legs as straight as possible. Eyes should be closed. Breasting should be slow and normal. The posture may be retained for 30 seconds in the first week, gradually increasing by 30 seconds every week upto two minutes. It is enough if the posture is maintained for five minutes with care. No strain should be felt in the shoulders or in the neck. The lifting up of the body and brining down should be smooth without any jerks.

Pranayama - Heart Disease, Prevent Heart Attacks, Heart Diseases - English

Pranayama is the one of the eight limbs of "Hatha yoga". Often it is considered as breathing exercise, but that perception is wrong as is the case with almost every other practice of Yoga. Every practice of yoga has a very subtle effect on human consciousness and does not limit only to physical health benefits. But still, we know that breath is very vital for sustaining life.

We rarely give any thought to the breathing process of ours as it occurs automatically without our awareness and yet most of us do it incorrectly. Now if breathing is a natural spontaneous process in our body, than how can we do it incorrectly? The answer is that due to continuously breathing in incorrect patterns, our respiratory muscles have become lazy and inefficient.

Pawanmuktasana - Yoga for Stomach, Exercises for Digestive Organs, Heart Diseases - English

Begin by lying in Shavasana (Supine Base Position)
Bend the right knee and bring the thigh to the chest.
Interlock fingers and clasp the hands on the shi njust below the right knee.
Keep the left leg straight and on the ground.
Inhale deeply, filling the lungs as much as possible.
Holding the breath, raise the head and shoulders off the ground and try to touch the right knee with the nose.
Remain in the final position for a few seconds, retaining the breath and counting mentally.
While slowly exhaling, return to the supine base position.

Benefits: 

 This pose strengthens the lower back and loosens spinal vertebrae. It massages abdominal muscles thus aiding digestion.

Practice Note:

Ensure that the straight legs remains in contact with ground. If this is difficult or there is discomfort in the low back, bend the knee of the passive leg and placing the foot on the floor to modify the practice.

Nutritional Management for Heart - Diet, Control Heart Diseases - English

Nutrition management is fundamental for the prevention of type 2 diabetes and effective management of type 1 and type 2 diabetes. The aim is for people with diabetes to obtain the knowledge, skills and confidence to make appropriate food choices to reduce risk, improve glycaemic control and quality of life.
With new diagnostic criteria anticipated to increase the number of people diagnosed with diabetes in the UK by a third, structured evidence-based dietary education will be an effective way to save on medical costs for prescription drugs.1

Nutrition
Nutrition therapy has led to reductions in HbA1c of 1-2 per cent in people with newly diagnosed and existing type 2 diabetes.2 Dietary interventions can improve glycaemic control whilst also halting and even reversing progression of beta-cell failure and insulin resistance, thus reducing medication use in type 2 diabetes.3-5 Nutrition therapy can result in reduced health service utilisation and costs, and the savings may actually exceed the cost of providing the service.1,6
Intensive nutrition therapy has resulted in weight loss and improved glycaemic control at six months,5 12 months3 and four years.7 When insulin resistance dominates, weight loss is an effective strategy that increases insulin sensitivity, improving glycaemic control.

Naukasana - Yoga to Control Heart Diseases, Yoga Exercise for Heart - English

Lie straight on your abdomen and chest with your forehead resting on the floor.
Keep the feet together and the arms on the sides.
Stretch out the arms on both sides of the head and keep them parallel.
Turn down the palms on the floor with fingers close together.
Keep your forehead on the floor between the upper arms.
Inhaling, raise the arms, head, neck, shoulders, trunk and legs all together slowly and simultaneously as high as possible without bending the knees and elbows and without any jerk.
While doing this, keep the upper arms touching the ears and the feet together.
Bring the head up as high as possible and keep it between the raised upper arms.
Bend the extremities as far back as possible, and the back should be well arched.
The whole body should be curved from the fingertips to the toes, both of which should be on the same level.
Balance the entire weight of the body on the lower part of the abdomen which alone should touch the ground.
Maintain the posture motionlessly, as long as you can comfortably hold your breath.
Exhaling return slowly to the starting position.
Relax completely in Savasana.

Naukasana or Boat Pose is good for heart and lungs. It gives strength to gastrointestinal system. It also strengthens muscles of neck, shoulder, & legs.

Bhujangasana - Heart Diseases, Posture, Asana for Heart - English

Bhujangasana :

This asana resembles the Serpent with its hand raised, hence it is called Bhujangasana. This is similar to that of Srpasana except that in Sarpasana knees do not rest on the floor but in Bhujangasana knees rest on the floor. Lie down on the floor, belly touching the floor,legs together, toes stretched backwards. Keep the palms near the chest and bend the head and the back upwards in a coverage position. Bending backwards is more important that lifting the body. Inhale and remain in this posture as long as you can hold the breath and then relax. Repeat this asana three to six time

Benefits:

1. Bhujangasana makes the spine flexible, removes constipation, prevents Arthritis.
2. The lungs becomes strong.
3. Bhujangasana should be practiced along with Shalabhasana and Dhanurasana for deriving maximum benefit.

Bhastrika Pranayam - Heart Disease, Losing Weight, Breathing Techniques - English

Bhastrika Pranayama (Deep Breath Exercise) - Bhastrika Pranayama is an excellent breathing exercise. It keeps the body healthy and mind happy. Heart and brain patients must practice to get miraculous results. Depression, migraine, parkinson's disease, paralysis are completely cured, which is impossible by medicines.It should be practiced '2-minuts' minimum and '5-minuts maximum' everyday. If one should feel tired during practice, must stop immediately and resume after some relax. In the countries where normal temperature is high in summers, should NOT be practiced over 2-minuts.

Benefits and Cures  -

1. This is the best breathing exercise for lungs. It makes the lungs healthy and improves strength. It directly affects all respiratory system of body and cures all lungs related problems.
2. Cold, flu, sinus, asthma are completely cured.
3. Thyroid, tonsils and all throat problems are completely cured.

Ashwa Sanchalan - Yoga Exercise for Heart - English

Ashwa Sanchalan :

For this position you can do it on the floor mats or even in bed because of this attitude is carried on their backs, starting with a straight supine position and then rotate one of your legs and thighs, facing opposite directions and also rotate the waist neck and head toward the direction opposite also hold one foot in the playlist with one hand and do the opposite of this attitude in turn or you are able to combine that with how to fold your legs and pulling her toward the shaft as opposed to your waist.

Some yoga postures Asanas that we can use to reduce pain in the waist and back, and serves to relax the body and if done regularly then the Yoga.

Ujjayi Pranayama - Breathing Technique, Exercises, Asana - English

The breathing technique Ujjayi Pranayama is extremely beneficial to both body and mind. Overall, it tones the lungs and encourages the free and healthy flow of prana (subtle energy or chi) throughout your body. Its nerve-soothing, calming effect helps regulate blood pressure and is good for those with heart problems. It brings oxygen to all parts of the lungs, relieving congestion. If you suffer from insomnia, you'll find it invaluable for relaxing before sleep. Because it is also so effective for focusing and calming the mind, yogis often practice Ujjayi Pranayama in conjunction with meditation.

Surya Bhedan Pranayam - Meditation, Yoga Exercises - English

Surya Bedha is a breathing exercise, or pranayama, to increase your sun energy, to soothe Vata and reduce excess Kapha. This is a simple variation of Surya Bedha. If you know Alternate Nostril Breathing (Anuloma Viloma) you can try out Surya Bedha.