Yoga is one of the most versatile and exercises anyone can do! Whether you just began or have been doing yoga for years, it can accommodate everyone. With years of practice and discipline many people reach advance levels of yoga, but does it end there? No! There are many more variations of yoga you can look into, one such variation is known as AcroYoga.

AcroYoga is a special kind of yoga that's different from what most people think of. Instead of doing yoga alone on a mat, AcroYoga brings people together to work as partners. It mixes the fun and exciting movements of acrobatics, with the calming and grounding exercises of yoga. This combination makes AcroYoga a very interactive and social activity. It's not just about stretching and breathing; it's also about working together and supporting each other. This unique blend makes it a fun and challenging way to exercise and connect with others.

Beginner Friendly Acro Yoga Poses To Try

AcroYoga is a great way to connect with others, build trust, and explore yoga in a new way. AcroYoga often involves three people, one who will be at the bottom and be the base, a flyer on top and a spotter to prevent any accidents. Make sure you do things with utmost safety and do not push yourself too much.

Plank on Plank

This is a great first step into AcroYoga. It teaches you how to work together with a partner and helps you build strength in your core and arms. The base gets into a regular plank position, keeping their body straight and strong. Then, the flyer carefully places their feet on the base's shoulders and uses their hands to hold onto the base's ankles or calves for balance. This pose helps you get used to the feeling of supporting and being supported by another person.

Plank Press

This pose helps the base get used to supporting someone else's weight and builds trust between partners. The base lies on their back with their feet up in the air. The flyer stands facing the base, and the base pushes their feet into the flyer's hips. Then, the base bends their knees, which helps the flyer lean forward safely. This exercise lets the base feel what it's like to hold the flyer's weight, and it lets the flyer trust the base to support them.

Folded Leaf

This pose lets the flyer experience being lifted off the ground, which helps build trust and get comfortable with the feeling. You start in the Plank Press position. Then, the flyer grabs the base's knees and lowers their upper body. The base then lifts the flyer's legs up, so the flyer is suspended in the air. The flyer keeps their hands on the base's knees for stability. This pose is a good way to get used to being lifted and trusting your partner.

Front Plank

This pose takes the Plank Press a step further, allowing the flyer to be fully lifted off the ground. You start again in the Plank Press position. This time, the flyer grabs the base's hands. The base then lifts their legs, which lifts the flyer completely off the ground. Both partners hold hands for support. The flyer needs to keep their core tight and their legs straight. This pose helps build confidence and strength.

Partner Forward Fold

This pose is a fun way for both partners to get a deep stretch in their backs and the back of their legs. The partners stand back to back and hook their elbows together. Then, they lean forward, with the base leaning more than the flyer. The base leans forward, lifting the flyer’s legs off the ground. This stretch helps to improve flexibility and coordination while working together.

Fish on a Rock

This is a relaxing pose that helps to open up the hips and back for both partners. The base gets into a Child's Pose, with their knees wide and their forehead on the ground. The flyer then lies on their back on top of the base, arching their back over the base. This pose provides a gentle stretch and helps to release tension in the spine and hips.

Walking is the simplest form of exercise. While it is something that we are genetically designed to do, there has been debate on its efficiency as a full-fledged form of exercise. In the latest development, scientists in Japan have taken this activity and supercharged it into a research-backed, age-defying fitness routine that's going viral across the world. Called Interval Walking Training (IWT), its health benefits have not stunned even the most dedicated gym goers.

So What Exactly IS Interval Walking Training?

Developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. As per its creators, it is all about small bursts of energy. The results? A fitter heart, stronger legs, and even a shot at turning back the biological clock.

How Is It Different From Regular Walking?

Most people associate High-Intensity Interval Training (HIIT) with gruelling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health, and fat burn than hours of slow-paced activity.

The technique has a empirical backing too. Scientific trials in Japan have shown that those who practised this method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate cycling.

Can It Reverse Ageing?

The creator of this walking method, Dr. Nose, even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were halved.

Why Does Japanese Walking Work So Well?

It is all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training, just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary slump.

This burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout but a rejuvenating full-body experience.

Variations For Every Lifestyle

Want to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backwards walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at bay. So the next time you’re thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.

Yoga plays a very important role for our health- It not only helps us strengthen our body, but it also increases our endurance and mental tenacity. It is an ancient practice that involves asanas, breathing exercises as well as meditation. It has become very popular in recent years as people learn about its accessibility as well as the benefits of doing it. Other aspects of yoga include increasing organ capacity like strengthening your lungs.

How Yoga Increases Lung Capacity

A 2015 study published in the International Journal of Yoga people with heart conditions like coronary artery disease (CAD) often have weaker lungs. We did a study to see if yoga, including breathing exercises (Pranayama), could help. We split 80 heart patients into two groups: one did yoga for three months along with their usual medicine, and the other just took medicine.

The results showed that the yoga group had better lung function and even improved heart health, like lower blood pressure. This means yoga can be a helpful extra treatment for people with heart disease.

According to the American Lung Association, Yoga is a great gentle exercise that combines physical poses (called asana) with breathing exercises (called pranayama). Both parts help keep your body and mind healthy.

Doing basic yoga poses can boost your energy and strengthen muscles, but don't push yourself if it feels uncomfortable. If you're new to yoga, especially if you have lung disease, take it easy and avoid any poses that make it hard to breathe. Always check with your doctor before starting any new exercise, including yoga. If you join a yoga class, make sure the teacher is qualified and understands your specific needs. Many classes are designed for people with health conditions.

Yoga Poses That Strengthen Our Lungs

Cobra Pose (Bhujangasana)

This gentle pose involves arching your back like a cobra. It helps to open up your chest and makes your spine stronger. By expanding your rib cage, it allows you to take deeper breaths, which is great for your lungs.

Bow Pose (Dhanurasana)

In this pose, you lift both your chest and legs like a bow. It deeply stretches the front of your body, including your chest and belly. This helps your lungs become more flexible and can make breathing easier if you have issues.

Camel Pose (Ustrasana)

This pose involves arching your back and reaching for your heels. It strongly opens your chest and throat area, which gets your breathing system going. It encourages full, big breaths and can help clear out your air passages.

Half Lord of the Fishes Pose

This is a seated twisting pose. It gently squeezes and then releases your insides, which helps blood flow around your lungs. This pose can improve how well you control your breath and helps to clean out your breathing system.

Pranayama

This isn't just one pose, but a group of special breathing exercises. Techniques like breathing through one nostril at a time or taking deep belly breaths directly improve how your lungs work, helping you take in more oxygen and feel calmer.

Revolved Side Angle Pose

This standing twist stretches the muscles between your ribs. This makes your chest more flexible, allowing for deeper breaths when you inhale. It's a great way to improve your lung capacity and make breathing more efficient.

Bridge Pose (Setu Bandhasana)

In this pose, you lift your hips off the ground, forming a bridge shape. It gently opens your chest and stretches the front of your body. This pose can help ease chest stuffiness and make it simpler to breathe.

Yoga is a great way to wind down and relax. While exercising after a long day may seem counterproductive, there are many other reasons why one should do yoga if they are tired and overwhelmed. There are certain poses and movements that help you find your rhythm, revitalizing you and helping your body calm down and relax. Practicing this before ending your day can help you get a restful sleep, instead of the hurried and uncomfortable sleep you get when you crash out.

These grounding practices can be incredibly soothing for the nervous system, helping to shift you from that 'fight or flight' mode into a state of calm and rest. They are comforting for your mind and body, preparing you for a peaceful evening and a restful night. So, if you're feeling wired but tired, these grounding yoga poses are your invitation to unwind, find your center, and let go of the day's stresses.

Child's Pose (Bālāsana)

Gently rest your forehead on the mat with your knees wide or together, and arms stretched forward or alongside your body. This pose calms the brain and helps relieve stress and fatigue. It's like a gentle hug for your insides.

Legs-Up-the-Wall Pose (Viparita Karani)

Simply lie on your back and prop your legs up against a wall or chair. This inversion helps to drain stagnant energy from your legs and feet, promoting relaxation and easing tired legs. It can also soothe the nervous system.

Supported Bridge Pose (Setu Bandhāsana Variation)

Lie on your back with knees bent and feet flat on the floor. Lift your hips and slide a block underneath your lower back for gentle support. This opens the chest and front body while remaining passive and calming. It's a gentle way to release tension.

Supine Spinal Twist (Supta Matsyendrāsana)

Lying on your back, draw one knee towards your chest and gently guide it across your body, keeping your shoulders grounded. Look in the opposite direction of your knee. This gentle twist releases tension in the spine and hips, promoting relaxation. It feels like a gentle wringing out of stress.

Butterfly Pose (Baddha Konāsana)

Reclined Variation: Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently. You can place pillows or blocks under your knees for support. This pose gently opens the hips and groin, areas where we often hold tension. It's a soft and releasing stretch.

Corpse Pose (Śavāsana)

The ultimate relaxation pose! Lie flat on your back with your arms and legs slightly apart, palms facing up. Close your eyes and consciously release any tension in your body, allowing yourself to sink into the support of the floor. This pose allows your body and mind to fully rest and integrate the benefits of your practice. It's like hitting the reset button.

Supported Savasana Variation

Place a bolster or rolled-up blanket under your knees or thighs in Savasana. This can provide extra comfort and support, allowing for deeper relaxation. Sometimes a little extra cushioning makes all the difference in letting go.