Health and Me

Aarushi Bhadury

Building Muscles May Require Less Exercise Than You May Realize

Everyone has their own goals and understandings of why they wish to <span>exercise in the gym</span>. Some people do so because they wish to lose weight, others do it to gain weight and increase muscle density. However, many people believe that building muscle takes time and a lot of effort. 

But do you actually need to spend hours at the gym to build muscle or get stronger? A recent study from Florida Atlantic University suggests otherwise. Researchers indicate that just a few focused sets might be all you need to see significant progress this summer. 

Published as a preprint on SportRxiv, the study reviewed numerous earlier investigations into training volume (how many sets per workout) and frequency (how often you train each week). 

The findings suggest you don't need super long gym sessions to get stronger or build muscle. There's a point where doing more doesn't really help, and it might even work against you, especially when you think about getting tired and how much time it takes. This goes against the common idea that doing more always leads to better results. 

<h2>Finding the "Just Right" Amount for Gains </h2>

The team looked at how the amount you train affects both how much your muscles grow and how strong you get. They found that doing more exercises can help, but only up to a certain point. 

For muscle growth, the benefits kept increasing until about 11 sets that involved the muscle indirectly or directly in one session. For strength, the best number was even smaller: just two sets that directly targeted the muscle or movement. 

<h2>What's the Difference Between Set Types? </h2>

It's helpful to know the difference between two kinds of sets: 

Fractional sets count all the work for a muscle group, whether it's the main exercise or not. For example, exercises for your triceps (the back of your arm) help with chest strength because they assist in pushing. So, even if you're not directly doing a chest exercise, triceps work can count. 

Direct sets, on the other hand, focus specifically on the muscle or movement you're testing. Think of doing bench presses to build chest strength – that's a direct set for your chest. 

<h2>Discovering the Point of No Extra Benefit </h2>

The study brought up a new idea: the Point of Undetectable Outcome Superiority (PUOS). This is the moment when doing more sets doesn't really add much extra benefit. The researchers believe this idea can help people create more efficient workout plans, saving them time while still getting results. 

If you're mainly looking to get stronger, the main takeaway is simple: doing just one to two tough, dedicated sets in each workout can really pay off! 

Instead of just adding more sets to a single workout, if you want to get stronger, you might get better results by working out more often but with shorter, more focused sessions. 

One thing you must keep in mind is that this study has not yet undergone peer review, and its findings should be considered preliminary. Of course, some people want to get every last bit of muscle growth they can, no matter how much effort it takes. For them, trying out higher amounts of sets makes sense, as long as they pay close attention to how well their body recovers. 

Health Conditions A-Z

health

Building Muscles

frequency published

Strength training for muscle growth

How much do you need to exercise

amount of exercise needed for muscle growth

exercise in the gym

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Everyone has their own goals and understandings of why they wish to exercise in the gym. Some people do so because they wish to lose weight, others do it to gain weight and increase muscle density. However, many people believe that building muscle takes time and a lot of effort. But do you actually need to spend hours at the gym to build muscle or get stronger? A recent study from Florida Atlantic University suggests otherwise. Researchers indicate that just a few focused sets might be all you need to see significant progress this summer. Volume vs. Frequency Published as a preprint on SportRxiv, the study reviewed numerous earlier investigations into training volume (how many sets per workout) and frequency (how often you train each week). The findings suggest you don't need super long gym sessions to get stronger or build muscle. There's a point where doing more doesn't really help, and it might even work against you, especially when you think about getting tired and how much time it takes. This goes against the common idea that doing more always leads to better results. Finding the "Just Right" Amount for Gains The team looked at how the amount you train affects both how much your muscles grow and how strong you get. They found that doing more exercises can help, but only up to a certain point. For muscle growth, the benefits kept increasing until about 11 sets that involved the muscle indirectly or directly in one session. For strength, the best number was even smaller: just two sets that directly targeted the muscle or movement. What's the Difference Between Set Types? It's helpful to know the difference between two kinds of sets: Fractional sets count all the work for a muscle group, whether it's the main exercise or not. For example, exercises for your triceps (the back of your arm) help with chest strength because they assist in pushing. So, even if you're not directly doing a chest exercise, triceps work can count. Direct sets, on the other hand, focus specifically on the muscle or movement you're testing. Think of doing bench presses to build chest strength – that's a direct set for your chest. Discovering the Point of No Extra Benefit The study brought up a new idea: the Point of Undetectable Outcome Superiority (PUOS). This is the moment when doing more sets doesn't really add much extra benefit. The researchers believe this idea can help people create more efficient workout plans, saving them time while still getting results. If you're mainly looking to get stronger, the main takeaway is simple: doing just one to two tough, dedicated sets in each workout can really pay off! Instead of just adding more sets to a single workout, if you want to get stronger, you might get better results by working out more often but with shorter, more focused sessions. One thing you must keep in mind is that this study has not yet undergone peer review, and its findings should be considered preliminary. Of course, some people want to get every last bit of muscle growth they can, no matter how much effort it takes. For them, trying out higher amounts of sets makes sense, as long as they pay close attention to how well their body recovers. 

building muscles may require less exercise than you may realize

Sore Biceps After Difficult Gym Session? Yoga Asanas To Help With Sore Arms

Yoga Asanas To Help With Sore Arms

Can Yoga Help Your Thyroid Issues?

can yoga help your thyroid issues?

What's The Difference Between Abs And Core? 5 Most Effective Exercises For Each

what's the difference between abs and core? 5 most effective exercises for each

Health & Wellness

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Today, social media represents how important the gym is for many people. While there have been gym communities before, many people are opting to go to the gym and enjoy a fit and healthier life. But to truly get the most out of your workouts and keep making progress, it's just as important to try new kinds of exercises. Recovery is an important part of going to the gym. Studies have shown that not letting your body recover from the wear and tear of the gym, it can increase your chances of injuries as well as stop you from progressing in your fitness journey. When you've pushed your limits at the gym and your body feels tired, yoga can be an amazing tool to help you recover. It's a great way to soothe tired muscles and restore your energy after a long, hard day of training. 

Many people even do just yoga as a form of strength training. While many people mistake it for simple stretching and find it a less dynamic way of exercising, this adaptable form of exercise has many different ways to help you reach your goals. 

<h2>Quicker Recovery and Less Soreness </h2>

After tough, high-intensity workouts, your body needs extra care. Yoga helps by speeding up your recovery and making muscles less sore. When you do yoga after working out, more blood flows to your muscles, giving them lots of oxygen and important nutrients. Use yoga to find relief and bring your body back to life! 

Eagle arms offer a deep stretch for your shoulder muscles and upper back. This movement can indirectly ease soreness in your biceps by improving flexibility around the shoulder joint. It helps to unravel tightness in areas that often feel the strain of arm workouts. 

<h4>Cow Face Pose Arms (Gomukhasana Arms) </h4>

This pose provides a deep stretch for the back of your arms (triceps), shoulders, and chest. It helps balance out the tightness in your biceps that often occurs after gym sessions. By opening these areas, it supports overall arm recovery and comfort. 

<h4>Supine Spinal Twist with Arm Extension (Supta Matsyendrasana variation) </h4>

This gentle twist stretches your chest, shoulders, and arms. It helps relax your upper body and encourages better blood flow to sore muscles. This pose offers a soothing way to release tension throughout your arms and upper back. 

Puppy pose helps open your chest and shoulders, stretching your arms overhead. It lengthens your spine and can relieve tension from intense upper body exercise. This pose offers a gentle, restorative stretch that brings comfort to tired arms. 

This stretch is excellent for releasing tightness in your chest and the front of your shoulders. By opening these areas, it can reduce pulling and discomfort felt in your biceps. It's a simple yet effective way to ease post-workout arm soreness. 

<h4>Supported Fish Pose (Matsyasana variation with bolster/block) </h4>

This pose gently opens your chest and extends your arms backward. It helps your upper body relax and subtly stretches your arms without adding direct strain. It’s a wonderful, calming way to recover and release tension in your shoulders and arms. 

<h4>Child's Pose with Extended Arms (Balasana variation) </h4>

A classic relaxing pose, extending your arms in Child's Pose provides a gentle stretch for your shoulders and upper back. It promotes overall relaxation and eases any remaining tension in your arms. This pose offers comfort and aids in muscle recovery. 

Yoga & Asanas

Yoga poses for sore arms

Yoga poses

yoga for Sore Biceps

Yoga Asanas

Today, social media represents how important the gym is for many people. While there have been gym communities before, many people are opting to go to the gym and enjoy a fit and healthier life. But to truly get the most out of your workouts and keep making progress, it's just as important to try new kinds of exercises. Recovery is an important part of going to the gym. Studies have shown that not letting your body recover from the wear and tear of the gym, it can increase your chances of injuries as well as stop you from progressing in your fitness journey. When you've pushed your limits at the gym and your body feels tired, yoga can be an amazing tool to help you recover. It's a great way to soothe tired muscles and restore your energy after a long, hard day of training. Many people even do just yoga as a form of strength training. While many people mistake it for simple stretching and find it a less dynamic way of exercising, this adaptable form of exercise has many different ways to help you reach your goals. Quicker Recovery and Less Soreness After tough, high-intensity workouts, your body needs extra care. Yoga helps by speeding up your recovery and making muscles less sore. When you do yoga after working out, more blood flows to your muscles, giving them lots of oxygen and important nutrients. Use yoga to find relief and bring your body back to life! Eagle Arms (Garudasana Arms) Eagle arms offer a deep stretch for your shoulder muscles and upper back. This movement can indirectly ease soreness in your biceps by improving flexibility around the shoulder joint. It helps to unravel tightness in areas that often feel the strain of arm workouts. Cow Face Pose Arms (Gomukhasana Arms) This pose provides a deep stretch for the back of your arms (triceps), shoulders, and chest. It helps balance out the tightness in your biceps that often occurs after gym sessions. By opening these areas, it supports overall arm recovery and comfort. Supine Spinal Twist with Arm Extension (Supta Matsyendrasana variation) This gentle twist stretches your chest, shoulders, and arms. It helps relax your upper body and encourages better blood flow to sore muscles. This pose offers a soothing way to release tension throughout your arms and upper back. Puppy Pose (Uttana Shishosana) Puppy pose helps open your chest and shoulders, stretching your arms overhead. It lengthens your spine and can relieve tension from intense upper body exercise. This pose offers a gentle, restorative stretch that brings comfort to tired arms. Wall Chest Stretch This stretch is excellent for releasing tightness in your chest and the front of your shoulders. By opening these areas, it can reduce pulling and discomfort felt in your biceps. It's a simple yet effective way to ease post-workout arm soreness. Supported Fish Pose (Matsyasana variation with bolster/block) This pose gently opens your chest and extends your arms backward. It helps your upper body relax and subtly stretches your arms without adding direct strain. It’s a wonderful, calming way to recover and release tension in your shoulders and arms. Child's Pose with Extended Arms (Balasana variation) A classic relaxing pose, extending your arms in Child's Pose provides a gentle stretch for your shoulders and upper back. It promotes overall relaxation and eases any remaining tension in your arms. This pose offers comfort and aids in muscle recovery. 

sore biceps after difficult gym session? yoga asanas to help with sore arms

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Nutrition

I Ate Eggs And Toast For Breakfast Every Day—Here’s How My Body Reacted

i ate eggs and toast for breakfast every day—here’s how my body reacted

They're the mantras of all fitness classes, "Tighten those abs!" "<span>Engage your core</span>!" but do you actually know what muscles you're engaging? While "abs" and "core" tend to be used synonymously, the reality is that one is simply the exposed tip of the iceberg and the other, a dynamo driving your whole body's power and stability. Whether you're after a six-pack or just want to move with less pain and more power, knowing how your abs differ from your core might entirely overhaul how and why you train. You've heard the instructions in classes

Have you ever stopped halfway through a plank and asked wait, are my abs and core the same thing? Although these terms are thrown about as if synonymous, they literally address different muscle groups with redundant but unique functions. And understanding the distinction might change how you train entirely not only for looks, but for functionality, posture, and strength in general.

<h2>Abs vs. Core: What's the Real Difference?</h2>

Most everyone has an idea of what abs are when they hear the term, it's all about that coveted "six-pack." But abdominal muscles are more than vanity points.

These are the rectus abdominis (for the six-pack appearance), the external obliques and internal obliques (for side bending and twisting), the transversus abdominis (lowermost layer stabilizing the spine), and the pyramidalis (a small muscle located close to the pubic bone).

Found in the front of your body, these muscles assist in the protection of internal organs, aid in posture, and create forward bending and twisting actions.

Visualize your core as the inner strength system of your body. It's not just the abs a larger, more comprehensive area that encompasses pelvic floor, diaphragm, back extensors, obliques, and even hip flexors. The core stabilizes your entire trunk, supports your spine, and facilitates coordinated movement. Whether lifting groceries or marathoning, your core provides balance and injury protection.

So while abs are part of your core, a solid core is so much more than toned midlines—it's your body's anchor.

<h2>Why Engaging Your Core Matters More?</h2>

If you’ve ever heard a trainer say “engage your core” and wondered what it really means, here’s the truth: core engagement isn’t just about tensing your stomach. It's about bracing your midsection in a way that stabilizes your spine without holding your breath or excessively sucking in.

Done right, activating your core during workouts:

<ul><li>Reduces strain on the lower back</li><li>Protects joints and ligaments from injury</li><li>Improves posture and balance</li><li>Improves control and efficiency in movement</li></ul>

Most individuals unconsciously overcompensate by hinging backward at the hips or holding their breath—errors that can diminish the efficiency of a workout as well as heighten the risk of injury.

<strong>Pro tip: You ought to be able to breathe naturally while keeping a solid, braced core.</strong>

When exercising specifically for the abs, these exercises isolate the front abdominal wall and obliques:

One of the best exercises to work both the obliques and rectus abdominis. Lie on back, legs up to tabletop, and rotate opposite elbow to knee in pedaling motion.

Works lower abs. Lie on your back, hands under your hips, and lift legs up to 90 degrees slowly, then return without contact with floor.

Ideal for the obliques. Sit, lean back somewhat, raise feet (optional), and twist torso side to side holding a weight or medicine ball.

Begin on your back, knees bent. Contract abs in order to lift hips off the ground while curling knees toward your chest.

Lie on your back, raise both legs off the floor a few inches, and alternate kicking up and down. Keep your core tight the entire time.

These exercises are best for developing definition and endurance in your abdominal muscles—but don't begin and end there.

<h2>5 Highly Effective Core Exercises</h2>

To get your entire core stronger, from back to hips to pelvic floor, these compound exercises are the key:

From forearm to side planks, this isometric exercise uses every muscle in the core. Maintain hips level, spine neutral, and core braced.

Lie on back with arms and legs up. Lower opposite leg and arm slowly while keeping back flat. Works deep stabilizers.

On hands and knees, reach out opposite arm and leg. Great legs, lower back, and core stability exercise.

Lift hips up into a bridge, then alternate marching one foot at a time. Targets glutes, core, legs, and pelvic stabilizers.

With a resistance cable or band, press hands straight out from chest resisting twisting. One strong anti-twist core exercise. 

These training methods cause your body to function as a functional unit. Outcome? Less injury, improved posture, and enhanced performance in sports and everyday activity. 

<h2>Should You Train Abs and Core Separately?</h2>

It all depends on your aim. If your main target is visual definition, ab-specific training along with proper nutrition and cardio is the priority. But for overall strength and spine development, incorporating core exercises into your regimen is not negotiable.

Your ideal weekly training schedule should have a balanced combination of both isolated ab exercises and compound core exercises. Isolated ab movements support the development of muscular endurance and play a role in visible muscle definition, especially in the rectus abdominis—the traditional "six-pack" muscle.undefinedAt the same time, compound core training addresses deeper stabilizing muscles that translate to overall strength, mobility, and spinal stability. 

This integrated training not only enhances gym performance but also prepares your body to execute daily movement with more ease and efficiency. Knowing the distinction between abs and the core changes the way you train. It's not all about crunches—it's about developing a strong, functional center that stabilizes your whole body. 

When you train for more than just looks and with core integrity, you minimize injury risk, enhance athletic performance, and feel stronger in day-to-day movements. So the next time you roll out on the mat, remember: engaging your abs is awesome, but strengthening your core? That's how you fuel your life.

fitness and health

abs vs core

core strengthening exercises

best ab workouts

functional fitness

engage your core

abdominal exercises

core stability training

They're the mantras of all fitness classes, "Tighten those abs!" "Engage your core!" but do you actually know what muscles you're engaging? While "abs" and "core" tend to be used synonymously, the reality is that one is simply the exposed tip of the iceberg and the other, a dynamo driving your whole body's power and stability. Whether you're after a six-pack or just want to move with less pain and more power, knowing how your abs differ from your core might entirely overhaul how and why you train. You've heard the instructions in classesHave you ever stopped halfway through a plank and asked wait, are my abs and core the same thing? Although these terms are thrown about as if synonymous, they literally address different muscle groups with redundant but unique functions. And understanding the distinction might change how you train entirely not only for looks, but for functionality, posture, and strength in general.Abs vs. Core: What's the Real Difference?Most everyone has an idea of what abs are when they hear the term, it's all about that coveted "six-pack." But abdominal muscles are more than vanity points.These are the rectus abdominis (for the six-pack appearance), the external obliques and internal obliques (for side bending and twisting), the transversus abdominis (lowermost layer stabilizing the spine), and the pyramidalis (a small muscle located close to the pubic bone).Found in the front of your body, these muscles assist in the protection of internal organs, aid in posture, and create forward bending and twisting actions.Visualize your core as the inner strength system of your body. It's not just the abs a larger, more comprehensive area that encompasses pelvic floor, diaphragm, back extensors, obliques, and even hip flexors. The core stabilizes your entire trunk, supports your spine, and facilitates coordinated movement. Whether lifting groceries or marathoning, your core provides balance and injury protection.So while abs are part of your core, a solid core is so much more than toned midlines—it's your body's anchor.Why Engaging Your Core Matters More?If you’ve ever heard a trainer say “engage your core” and wondered what it really means, here’s the truth: core engagement isn’t just about tensing your stomach. It's about bracing your midsection in a way that stabilizes your spine without holding your breath or excessively sucking in.Done right, activating your core during workouts:Reduces strain on the lower backProtects joints and ligaments from injuryImproves posture and balanceImproves control and efficiency in movementMost individuals unconsciously overcompensate by hinging backward at the hips or holding their breath—errors that can diminish the efficiency of a workout as well as heighten the risk of injury.Pro tip: You ought to be able to breathe naturally while keeping a solid, braced core.5 Highly Effective Ab ExercisesWhen exercising specifically for the abs, these exercises isolate the front abdominal wall and obliques:Bicycle CrunchesOne of the best exercises to work both the obliques and rectus abdominis. Lie on back, legs up to tabletop, and rotate opposite elbow to knee in pedaling motion.Leg RaisesWorks lower abs. Lie on your back, hands under your hips, and lift legs up to 90 degrees slowly, then return without contact with floor.Russian TwistsIdeal for the obliques. Sit, lean back somewhat, raise feet (optional), and twist torso side to side holding a weight or medicine ball.Reverse CrunchesBegin on your back, knees bent. Contract abs in order to lift hips off the ground while curling knees toward your chest.Flutter KicksLie on your back, raise both legs off the floor a few inches, and alternate kicking up and down. Keep your core tight the entire time.These exercises are best for developing definition and endurance in your abdominal muscles—but don't begin and end there.5 Highly Effective Core ExercisesTo get your entire core stronger, from back to hips to pelvic floor, these compound exercises are the key:Plank VariationsFrom forearm to side planks, this isometric exercise uses every muscle in the core. Maintain hips level, spine neutral, and core braced.Dead BugsLie on back with arms and legs up. Lower opposite leg and arm slowly while keeping back flat. Works deep stabilizers.Bird-DogOn hands and knees, reach out opposite arm and leg. Great legs, lower back, and core stability exercise.Glute Bridge with MarchLift hips up into a bridge, then alternate marching one foot at a time. Targets glutes, core, legs, and pelvic stabilizers.Pallof Press With a resistance cable or band, press hands straight out from chest resisting twisting. One strong anti-twist core exercise. These training methods cause your body to function as a functional unit. Outcome? Less injury, improved posture, and enhanced performance in sports and everyday activity. Should You Train Abs and Core Separately?It all depends on your aim. If your main target is visual definition, ab-specific training along with proper nutrition and cardio is the priority. But for overall strength and spine development, incorporating core exercises into your regimen is not negotiable.Your ideal weekly training schedule should have a balanced combination of both isolated ab exercises and compound core exercises. Isolated ab movements support the development of muscular endurance and play a role in visible muscle definition, especially in the rectus abdominis—the traditional "six-pack" muscle.undefinedAt the same time, compound core training addresses deeper stabilizing muscles that translate to overall strength, mobility, and spinal stability. This integrated training not only enhances gym performance but also prepares your body to execute daily movement with more ease and efficiency. Knowing the distinction between abs and the core changes the way you train. It's not all about crunches—it's about developing a strong, functional center that stabilizes your whole body. When you train for more than just looks and with core integrity, you minimize injury risk, enhance athletic performance, and feel stronger in day-to-day movements. So the next time you roll out on the mat, remember: engaging your abs is awesome, but strengthening your core? That's how you fuel your life.

‘the boys’ star erin moriarty reveals graves’ disease diagnosis- talks about symptoms she overlooked and urges fans 'go get checked'

Yoga is a great exercise known for reducing stress and improving overall well-being. But can it also help with <span>thyroid</span> problems? The thyroid is a small gland in your throat that makes hormones vital for your metabolism, body temperature, growth, and even brain development in children. When your thyroid isn't working right, it can affect both your physical and mental health. This article explores how yoga can be a helpful addition to traditional thyroid treatments. 

While yoga generally promotes overall health, some poses specifically target the neck and throat area, where the thyroid is located. Stretching and strengthening this region might improve blood flow, though there's no definite proof that these specific poses benefit the thyroid more than others. 

It's important to only hold poses as long as you feel comfortable. Many of the poses described below are for those with some yoga experience. You can make them easier with props or by practicing under the guidance of a certified yoga instructor. You can try each of these poses at home with a yoga mat. 

<h4>Supported Shoulder Stand (Sarvangasana) </h4>

This advanced pose puts you upside down. Avoid it if you are new to yoga, have high blood pressure, heart issues, glaucoma, or are pregnant. Lie on your back, lift your legs straight up, and push onto your shoulders, supporting your hips with your hands. Keep your body straight and core strong. 

This advanced pose builds core and arm strength, plus spine flexibility. Start like the shoulder stand. Bring your legs over your head to rest your toes on the floor behind you, keeping your lower back supported. If breathing gets hard, slowly stop. A prop under shoulders can make it safer.

This advanced pose stretches your body in the opposite direction after other poses. Don't do it if you have high blood pressure, neck injuries, or glaucoma. Sit, place hands under buttocks, lean back on elbows, and gently drop your head back, lifting your chest. 

<h4>Bridge Pose (Setu Bandha Sarvangasana) </h4>

This pose is great for strengthening your back. Lie on your back, bring feet close to hips. Press palms into the floor and lift your hips toward the ceiling. You can use your hands on your lower back for support if needed. 

This pose helps make your back and neck more flexible. Lie on your stomach with palms under shoulders. Press into your palms and lift your head and chest off the mat, arching your back. Drop your head back if comfortable. 

Sit with legs out. Lean back slowly, keeping your core strong and back straight. Lift your bent knees, then straighten legs to form a V-shape. Raise arms in line with shoulders. Hold, breathing deeply. Slowly lower arms and legs. 

<h4>Upward Bow Pose / Wheel Pose (Urdhva Dhanurasana) </h4>

This pose deeply stretches your chest, back, and neck. Lie on your back, bend knees, and place hands by your head. Press feet and hands, lifting hips and then your head until arms are straight. Hold and breathe. 

<h4>Supported Headstand Pose (Sirshasana) </h4>

This is a very advanced pose for experienced yoga practitioners, always do it with a teacher at first. Kneel, interlace fingers, and place head on mat. Lift knees, walk feet closer, then slowly lift both feet up, balancing on forearms. 

yoga & Asanas

Can Yoga Help Your Thyroid Issues

Yoga for thyroid issues

thyroid issues

thyroid

Thyroid Disease

Yoga is a great exercise known for reducing stress and improving overall well-being. But can it also help with thyroid problems? The thyroid is a small gland in your throat that makes hormones vital for your metabolism, body temperature, growth, and even brain development in children. When your thyroid isn't working right, it can affect both your physical and mental health. This article explores how yoga can be a helpful addition to traditional thyroid treatments. Poses You Can Do While yoga generally promotes overall health, some poses specifically target the neck and throat area, where the thyroid is located. Stretching and strengthening this region might improve blood flow, though there's no definite proof that these specific poses benefit the thyroid more than others. It's important to only hold poses as long as you feel comfortable. Many of the poses described below are for those with some yoga experience. You can make them easier with props or by practicing under the guidance of a certified yoga instructor. You can try each of these poses at home with a yoga mat. Supported Shoulder Stand (Sarvangasana) This advanced pose puts you upside down. Avoid it if you are new to yoga, have high blood pressure, heart issues, glaucoma, or are pregnant. Lie on your back, lift your legs straight up, and push onto your shoulders, supporting your hips with your hands. Keep your body straight and core strong. Plow Pose (Halasana) This advanced pose builds core and arm strength, plus spine flexibility. Start like the shoulder stand. Bring your legs over your head to rest your toes on the floor behind you, keeping your lower back supported. If breathing gets hard, slowly stop. A prop under shoulders can make it safer. Fish Pose (Matsyasana) This advanced pose stretches your body in the opposite direction after other poses. Don't do it if you have high blood pressure, neck injuries, or glaucoma. Sit, place hands under buttocks, lean back on elbows, and gently drop your head back, lifting your chest. Bridge Pose (Setu Bandha Sarvangasana) This pose is great for strengthening your back. Lie on your back, bring feet close to hips. Press palms into the floor and lift your hips toward the ceiling. You can use your hands on your lower back for support if needed. Cobra Pose (Bhujangasana) This pose helps make your back and neck more flexible. Lie on your stomach with palms under shoulders. Press into your palms and lift your head and chest off the mat, arching your back. Drop your head back if comfortable. Boat Pose (Navasana) Sit with legs out. Lean back slowly, keeping your core strong and back straight. Lift your bent knees, then straighten legs to form a V-shape. Raise arms in line with shoulders. Hold, breathing deeply. Slowly lower arms and legs. Upward Bow Pose / Wheel Pose (Urdhva Dhanurasana) This pose deeply stretches your chest, back, and neck. Lie on your back, bend knees, and place hands by your head. Press feet and hands, lifting hips and then your head until arms are straight. Hold and breathe. Supported Headstand Pose (Sirshasana) This is a very advanced pose for experienced yoga practitioners, always do it with a teacher at first. Kneel, interlace fingers, and place head on mat. Lift knees, walk feet closer, then slowly lift both feet up, balancing on forearms. 

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