Health and Me

Aarushi Bhadury

Build Better Balance With These Yoga Poses Tips

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Yoga poses may seem easy to do, or something that should not require a lot of strength and endurance. However, the people who do practice yoga know that not only do you need good strength, endurance, but also focus and balance. Even for basic poses, one needs a semblance of control over their movements and enough balance to hold the poses for a period.

<h2>Here Are <span rel="noindex">Ways To Enhance Your Stability In Yoga Poses</span></h2>

You can <span>improve your balance in yoga</span> while you're still working on it. You just need to give yourself some time to learn. These tips can help you feel steadier in your yoga practice, whether you feel shaky just standing or you're aiming for more advanced one-legged poses.

Yoga teachers say "ground into the mat." For <span>beginners</span>, feel a strong link between your body and the floor. Like a building needs a good base, pay attention to your toes, the balls of your feet, and heels pressing down. Gently lift the middle of your feet to feel steady.

Your balance uses your eyes, ears, and how your feet feel the ground. Taking off socks and shoes lets the bottom of your feet directly touch the mat. This feeling helps your body know how to stay balanced.

After feeling the floor, focus upwards. Think of your body as blocks stacked on each other. Start with your feet and line up your ankles, knees, and hips. Keep your spine straight and your shoulders over your hips, reaching the top of your head up.

Standing in yoga needs your muscles to be active, not floppy. Use the small muscles in your feet, legs, and your core (belly, back, and glutes) to help you stay steady. Pushing down through your heel can help turn these muscles on.

To balance better, look at one still thing straight ahead. This is called drishti. If you're wobbly, pick a spot on the wall and keep looking at it. This helps your eyes and inner ears keep you steady.

Remember to use your whole middle part, your back and butt muscles too, not just your belly, to help you balance. Keeping these muscles firm helps your spine and hips stay still, making your whole body more stable.

When you're balancing, pay attention to your breath. Breathe in and out slowly and focus on it. This helps you stay in the moment and keeps your mind from wandering, which helps you stay balanced.

It's okay to use support, like training wheels on a bike. If you're learning or having a bad day, practice near a wall or chair so you can hold on if you start to wobble.

If you feel shaky when standing with both feet down, try putting them a little wider apart, like hip-width. This makes your base bigger and more stable. Imagine standing on train tracks, not a tightrope.

You don't have to do hard one-legged poses right away. Practice feeling steady in simple standing poses first. Maybe try just lifting one knee up for a bit. Be patient with yourself; balance takes time and practice. 

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Yoga poses may seem easy to do, or something that should not require a lot of strength and endurance. However, the people who do practice yoga know that not only do you need good strength, endurance, but also focus and balance. Even for basic poses, one needs a semblance of control over their movements and enough balance to hold the poses for a period.Here Are Ways To Enhance Your Stability In Yoga PosesYou can improve your balance in yoga while you're still working on it. You just need to give yourself some time to learn. These tips can help you feel steadier in your yoga practice, whether you feel shaky just standing or you're aiming for more advanced one-legged poses.Feel the FloorYoga teachers say "ground into the mat." For beginners, feel a strong link between your body and the floor. Like a building needs a good base, pay attention to your toes, the balls of your feet, and heels pressing down. Gently lift the middle of your feet to feel steady.No Socks, No ShoesYour balance uses your eyes, ears, and how your feet feel the ground. Taking off socks and shoes lets the bottom of your feet directly touch the mat. This feeling helps your body know how to stay balanced.Body Like Building BlocksAfter feeling the floor, focus upwards. Think of your body as blocks stacked on each other. Start with your feet and line up your ankles, knees, and hips. Keep your spine straight and your shoulders over your hips, reaching the top of your head up.Wake Up Your MusclesStanding in yoga needs your muscles to be active, not floppy. Use the small muscles in your feet, legs, and your core (belly, back, and glutes) to help you stay steady. Pushing down through your heel can help turn these muscles on.Look at One Spot (Drishti)To balance better, look at one still thing straight ahead. This is called drishti. If you're wobbly, pick a spot on the wall and keep looking at it. This helps your eyes and inner ears keep you steady.Use Your MiddleRemember to use your whole middle part, your back and butt muscles too, not just your belly, to help you balance. Keeping these muscles firm helps your spine and hips stay still, making your whole body more stable.Keep Breathing SlowlyWhen you're balancing, pay attention to your breath. Breathe in and out slowly and focus on it. This helps you stay in the moment and keeps your mind from wandering, which helps you stay balanced.Use a Little HelpIt's okay to use support, like training wheels on a bike. If you're learning or having a bad day, practice near a wall or chair so you can hold on if you start to wobble.Widen Your FeetIf you feel shaky when standing with both feet down, try putting them a little wider apart, like hip-width. This makes your base bigger and more stable. Imagine standing on train tracks, not a tightrope.Start EasyYou don't have to do hard one-legged poses right away. Practice feeling steady in simple standing poses first. Maybe try just lifting one knee up for a bit. Be patient with yourself; balance takes time and practice. 

build better balance with these yoga poses tips

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Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga. 

<h2><span rel="noindex">Desk-Top Yoga Poses</span> You Can Try </h2>

Desk yoga is a great way to combat the <span>physical and mental effects</span> of sitting for too long, especially for office workers. It involves <span>gentle stretches and poses</span> done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to. 

This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back. 

This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort. 

Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body. 

This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body. 

This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness. 

Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension. 

Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position. 

<h4>Standing Forward Fold (with chair support) </h4>

This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body. 

Work Desk Yoga

Desk-Top Yoga Poses

Yoga poses for office workers

gentle stretches and poses

physical and mental effects

Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga. Desk-Top Yoga Poses You Can Try Desk yoga is a great way to combat the physical and mental effects of sitting for too long, especially for office workers. It involves gentle stretches and poses done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to. Seated Cat-Cow Stretch This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back. Seated Spinal Twist This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort. Desk Pec Stretch Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body. Seated Side Bend This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body. Seated Figure-Four Stretch This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness. Wrist and Finger Stretches Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension. Neck Stretches Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position. Standing Forward Fold (with chair support) This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body. 

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Interval Walking Training (IWT), often referred to as “Japanese walking,” offers a safe and sustainable way to improve your <span>fitness</span> without stepping into a gym. Developed by Japanese researchers to target cardiometabolic health in older adults, IWT blends short bursts of brisk walking with periods of slower recovery walks — making it an ideal choice for people across age groups and fitness levels.

<h4>What Sets Interval Walking Apart?</h4>

Unlike traditional walking, which is usually done at a steady pace, IWT alternates between fast and slow intervals. The recommended protocol involves five sets of 3 minutes of brisk walking followed by 3 minutes of slower walking, totaling 30 minutes of exercise. This is typically done five days a week.

What makes IWT stand out is its ability to deliver significant improvements in physical and metabolic health markers without the strain often associated with high-intensity workouts like HIIT (High-Intensity Interval Training). While HIIT focuses on intense bursts of activity and is popular for its efficiency, it can be too demanding or injury-prone for some, particularly beginners or older adults. IWT, in contrast, keeps the intensity manageable while still pushing the body enough to trigger measurable benefits.

<h4>The Evidence Behind the Benefits</h4>

The benefits of IWT are well-documented. A 2009 study published in Mayo Clinic Proceedings tested the approach on over 200 adults with an average age of 63. The results were promising: participants experienced notable improvements in blood pressure, body mass index (BMI), blood glucose levels, aerobic capacity, and muscle strength. Importantly, these health gains were achieved without overtaxing the body, making IWT a realistic and maintainable option.

Adherence was also high—more than 95% of the participants stuck with the program throughout the study, suggesting that it’s not just effective but sustainable. This is particularly relevant given how often people abandon overly strenuous fitness programs.

A more recent 2024 review also reinforced these findings. The review confirmed that IWT benefits both healthy individuals and those with metabolic conditions, such as type 2 diabetes. Compared to continuous walking, it was found to be more effective in improving physical fitness, body composition, and glycemic control.

<h4>Starting Small and Building Consistency</h4>

One of the best parts about IWT is its adaptability. You don’t need to be an athlete to start. In fact, beginning at a comfortable pace is encouraged. Experts recommend a gradual approach: start with shorter intervals of brisk walking — even 20–30 seconds — followed by a few minutes of slower walking. Over time, as your endurance improves, you can increase the intensity or duration of the brisk segments.

To get the most out of IWT, certain practical tips can make a difference:

<ul><li>Set realistic goals. Even 15–20 minutes is a good start.</li><li>Monitor your intensity. If you’re breathless but still able to talk in short phrases during the fast intervals, you’re likely in the right zone.</li><li>Choose proper footwear. Comfort is key for consistency.</li><li>Listen to your body. If you feel dizzy or in pain, slow down.</li><li>Track your progress. Whether through a fitness app or simple journaling, tracking helps you stay motivated.</li></ul>

IWT offers a balance between challenge and accessibility, making it an excellent long-term strategy for better health — one step at a time.

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heart health

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Interval Walking Training (IWT), often referred to as “Japanese walking,” offers a safe and sustainable way to improve your fitness without stepping into a gym. Developed by Japanese researchers to target cardiometabolic health in older adults, IWT blends short bursts of brisk walking with periods of slower recovery walks — making it an ideal choice for people across age groups and fitness levels.What Sets Interval Walking Apart?Unlike traditional walking, which is usually done at a steady pace, IWT alternates between fast and slow intervals. The recommended protocol involves five sets of 3 minutes of brisk walking followed by 3 minutes of slower walking, totaling 30 minutes of exercise. This is typically done five days a week.What makes IWT stand out is its ability to deliver significant improvements in physical and metabolic health markers without the strain often associated with high-intensity workouts like HIIT (High-Intensity Interval Training). While HIIT focuses on intense bursts of activity and is popular for its efficiency, it can be too demanding or injury-prone for some, particularly beginners or older adults. IWT, in contrast, keeps the intensity manageable while still pushing the body enough to trigger measurable benefits.The Evidence Behind the BenefitsThe benefits of IWT are well-documented. A 2009 study published in Mayo Clinic Proceedings tested the approach on over 200 adults with an average age of 63. The results were promising: participants experienced notable improvements in blood pressure, body mass index (BMI), blood glucose levels, aerobic capacity, and muscle strength. Importantly, these health gains were achieved without overtaxing the body, making IWT a realistic and maintainable option.Adherence was also high—more than 95% of the participants stuck with the program throughout the study, suggesting that it’s not just effective but sustainable. This is particularly relevant given how often people abandon overly strenuous fitness programs.A more recent 2024 review also reinforced these findings. The review confirmed that IWT benefits both healthy individuals and those with metabolic conditions, such as type 2 diabetes. Compared to continuous walking, it was found to be more effective in improving physical fitness, body composition, and glycemic control.Starting Small and Building ConsistencyOne of the best parts about IWT is its adaptability. You don’t need to be an athlete to start. In fact, beginning at a comfortable pace is encouraged. Experts recommend a gradual approach: start with shorter intervals of brisk walking — even 20–30 seconds — followed by a few minutes of slower walking. Over time, as your endurance improves, you can increase the intensity or duration of the brisk segments.To get the most out of IWT, certain practical tips can make a difference:Set realistic goals. Even 15–20 minutes is a good start.Monitor your intensity. If you’re breathless but still able to talk in short phrases during the fast intervals, you’re likely in the right zone.Choose proper footwear. Comfort is key for consistency.Listen to your body. If you feel dizzy or in pain, slow down.Track your progress. Whether through a fitness app or simple journaling, tracking helps you stay motivated.IWT offers a balance between challenge and accessibility, making it an excellent long-term strategy for better health — one step at a time.

japanese walking is the new low-impact fitness trend for healthy heart

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The benefits of yoga range from mental as well as physical benefits. People who do yoga often notice changes in their bodies, ranging from reduced body aches, supple movements as well as better strength and flexibility. However, there are also many passive benefits of yoga, like yoga that helps us get rid of chronic conditions or improve symptoms of these issues. One such issue is migraines. While many people believe that there are not many ways to improve migraines, many studies have shown that yoga can definitely help improve the symptoms and increase the quality-of-life people experience.

Migraine is a common and often painful condition, affecting many adults. It's a leading cause of disability worldwide, with some people experiencing severe headaches several times a week. While traditional medicine is important, practices like yoga can also help ease migraine symptoms and improve overall well-being.

<h2>How Yoga Can Help With Migraine </h2>

Yoga is an ancient practice from India that combines body poses, meditation, and breathing exercises. It's known to reduce stress, anxiety, and depression—all common triggers for migraines. By relaxing tense areas like the neck, head, and shoulders, where we often hold stress, yoga can help prevent migraines or make them less severe.

Yoga can also lower blood pressure and slow your heart rate, which helps your body recover from stressful events like migraine attacks. If you have migraines, it's best to avoid intense or hot yoga styles, such as Bikram yoga, and poses that put strain on your neck.

Studies have found these yoga poses can help reduce how often headaches happen and how bad they feel:

<h4>Sukshma Vyayama (Gentle Exercises)</h4>

This yoga focuses on relaxing your neck, face, and head to ease tension. Try Face Massage by gently rubbing your cheeks, Jaw Exercises by opening and closing your jaw, and Neck Circles by slowly rotating your head. These simple movements help release stress often linked to migraines.

<h4>Pada Sanchalanasana (Cycling Yoga Pose)</h4>

Lie on your back, then lift and bend one leg as if cycling. Extend it forward, then bend it back towards your chest, inhaling as you lift and exhaling as you pull it in. Keep your heel off the floor. Repeat 10 times forward and 10 backward for each leg to boost circulation and relieve tension.

Stand tall and interlace your fingers at your chest. As you breathe in, stretch your arms straight out in front, twisting your palms outwards. Breathe out as you bring them back. Repeat this 5 times, then repeat another 5 times stretching above your forehead, and finally 5 times stretching towards the ceiling.

Sit on the floor with your legs bent back, resting on your feet. Breathe in and raise your hands, stretching upwards. As you breathe out, bend forward, stretching your arms out to touch the ground. Try to touch your nose or chin to the floor, keeping your arms stretched. Repeat 5 to 10 times for gentle relief.

<h4>Savasana with Yoga Nidra (Deep Relaxation)</h4>

Lie flat on your back, legs straight and arms relaxed. Yoga Nidra is a guided deep relaxation technique that helps you calm your mind and body. Slowly focus on relaxing each muscle, one by one. This practice is excellent for reducing overall stress and supporting recovery from migraine episodes.

Improve Migraine And Headaches

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The benefits of yoga range from mental as well as physical benefits. People who do yoga often notice changes in their bodies, ranging from reduced body aches, supple movements as well as better strength and flexibility. However, there are also many passive benefits of yoga, like yoga that helps us get rid of chronic conditions or improve symptoms of these issues. One such issue is migraines. While many people believe that there are not many ways to improve migraines, many studies have shown that yoga can definitely help improve the symptoms and increase the quality-of-life people experience.Migraine is a common and often painful condition, affecting many adults. It's a leading cause of disability worldwide, with some people experiencing severe headaches several times a week. While traditional medicine is important, practices like yoga can also help ease migraine symptoms and improve overall well-being.How Yoga Can Help With Migraine Yoga is an ancient practice from India that combines body poses, meditation, and breathing exercises. It's known to reduce stress, anxiety, and depression—all common triggers for migraines. By relaxing tense areas like the neck, head, and shoulders, where we often hold stress, yoga can help prevent migraines or make them less severe.Yoga can also lower blood pressure and slow your heart rate, which helps your body recover from stressful events like migraine attacks. If you have migraines, it's best to avoid intense or hot yoga styles, such as Bikram yoga, and poses that put strain on your neck.Simple Yoga Poses to TryStudies have found these yoga poses can help reduce how often headaches happen and how bad they feel:Sukshma Vyayama (Gentle Exercises)This yoga focuses on relaxing your neck, face, and head to ease tension. Try Face Massage by gently rubbing your cheeks, Jaw Exercises by opening and closing your jaw, and Neck Circles by slowly rotating your head. These simple movements help release stress often linked to migraines.Pada Sanchalanasana (Cycling Yoga Pose)Lie on your back, then lift and bend one leg as if cycling. Extend it forward, then bend it back towards your chest, inhaling as you lift and exhaling as you pull it in. Keep your heel off the floor. Repeat 10 times forward and 10 backward for each leg to boost circulation and relieve tension.Hand Stretch BreathingStand tall and interlace your fingers at your chest. As you breathe in, stretch your arms straight out in front, twisting your palms outwards. Breathe out as you bring them back. Repeat this 5 times, then repeat another 5 times stretching above your forehead, and finally 5 times stretching towards the ceiling.Shashankasana (Rabbit Pose)Sit on the floor with your legs bent back, resting on your feet. Breathe in and raise your hands, stretching upwards. As you breathe out, bend forward, stretching your arms out to touch the ground. Try to touch your nose or chin to the floor, keeping your arms stretched. Repeat 5 to 10 times for gentle relief.Savasana with Yoga Nidra (Deep Relaxation)Lie flat on your back, legs straight and arms relaxed. Yoga Nidra is a guided deep relaxation technique that helps you calm your mind and body. Slowly focus on relaxing each muscle, one by one. This practice is excellent for reducing overall stress and supporting recovery from migraine episodes.

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