Yoga is a big part of our culture and history. As science progresses more with each day, we learn new and interesting things like how much yoga can actually impact our lives. Many studies have shown that yoga not only impacts your physical health but in many ways, can transform your mental health. Yoga is a nuanced exercise that brings your body and mind together, enabling many people to work better.

When you are performing the poses for yoga, you are told to keep your breathing in check while also maintaining your posture. This helps you learn how to multitask on seemingly insignificant things. Slowly, this multitasking also seeps into your daily life, equipping you to have a smooth routine. When you meditate in yoga, you give your brain some time to be self-aware and self-conscious.

In this day and age of social media, many people choose to remain in their small bubbles forgetting about their surroundings. But through your focus, not only are you giving time to yourself, but you are also making sure you are aware of your surroundings and sharp!

Ways Yoga Affects Your Brain and Keeps You Healthy

Yoga has the ability to change your brain and how it functions. Here are some things you will see an improvement in when you start doing yoga consciously.

Reduces stress and anxiety

Regular yoga practice can help activate the parasympathetic nervous system, which is responsible for relaxation and stress reduction. This can lead to decreased levels of cortisol, the stress hormone, which can have a negative impact on both physical and mental health. By reducing stress and anxiety, yoga can improve overall well-being and promote a sense of calm and balance.

Improves mood

Yoga can boost mood by increasing the levels of neurotransmitters like serotonin and dopamine, which are associated with happiness and well-being. These neurotransmitters play a crucial role in regulating mood and emotions. By increasing the production of these neurotransmitters, yoga can help alleviate symptoms of depression and anxiety.

Enhances cognitive function

Studies have shown that yoga can improve cognitive function, including memory, attention, and problem-solving skills. This is likely due to the increased blood flow and oxygenation of the brain that occurs during yoga practice. Additionally, yoga can help reduce stress and anxiety, which can impair cognitive function.

Increases grey matter

Yoga has been linked to an increase in grey matter in the brain, which is associated with cognitive function, emotional regulation, and sensory perception. Grey matter is essential for learning, memory, and decision-making. By increasing grey matter volume, yoga can enhance these cognitive functions.

Improves neuroplasticity

Yoga can enhance neuroplasticity, the brain's ability to change and adapt. This is important for learning, memory, and recovery from brain injuries. By improving neuroplasticity, yoga can help the brain form new connections and adapt to changing circumstances.

Reduces inflammation

Chronic inflammation in the brain has been linked to cognitive decline and neurodegenerative diseases. Yoga can help reduce inflammation in the brain, potentially protecting against these conditions. By reducing inflammation, yoga can improve brain health and prevent cognitive decline.

Improves sleep quality

Yoga can help improve sleep quality by reducing stress and anxiety, which can disrupt sleep. By promoting relaxation and reducing stress, yoga can help you fall asleep more easily and sleep more soundly.

Boosts self-esteem

Regular yoga practice can boost self-esteem and body image by promoting a sense of self-awareness and acceptance. Yoga can help you develop a positive body image and feel more confident in your abilities.

Increases mindfulness

Yoga can help increase mindfulness, the ability to be present in the moment and focus on the present. This can improve mental clarity, reduce stress, and enhance overall well-being. By practising mindfulness, you can learn to manage stress more effectively and cultivate a sense of inner peace.

3 Daily Yoga Asanas to Perform to Stay Healthy

Yoga asanas, or poses, are designed to strengthen and balance the body while calming the mind. In this article, we’ll explore three essential yoga asanas that are perfect for daily practice. These poses not only help in maintaining physical health but also promote mental clarity and relaxation:

1. Downward-Facing Dog (Adho Mukha Svanasana)

This pose stretches the entire body, improves circulation, and strengthens the arms, legs, and back. Begin on all fours, lift your hips towards the ceiling, and straighten your legs, forming an inverted V shape. Hold for 30 seconds, focusing on your breath.

2. Warrior II (Virabhadrasana II)

Warrior II enhances strength, stability, and endurance in your legs and core. Stand with your legs wide apart, turn one foot out 90 degrees and the other slightly in, bend your front knee, and extend your arms parallel to the ground. Gaze over your front hand and hold for 30 seconds on each side.

3. Child’s Pose (Balasana)

A restful pose that stretches the back, hips, and thighs while promoting relaxation and reducing stress. Kneel on the floor, sit back on your heels, stretch your arms forward on the ground, and lower your forehead to the mat. Hold for 1-2 minutes, focusing on deep, calming breaths.

We have all come across Instagram reels that targets working professionals to lose weight. Of course it is difficult, as most of our time and energy is spent at work, on the office desk. By the time we get back home, we are almost drained out, and we reward ourself with a quick snack. While this may make us happy, this also becomes a hurdle in our journey to achieve our weight goals.

As per the Weight Management: State of the Science and Opportunities for Military Programs, published in the National Library of Medicine, busy lifestyles and hectic work schedules create eating habits that may contribute to a less than desirable eating environment.

Another 2019 review from BMJ Open provides that with busy lifestyle and age, especially after crossing 30, there is also a lack of willpower which becomes a hurdle in achieving your weight goals. However, it does not mean that it is not possible.

Rohit Boda, 34, the Group Managing Director of JB Boda Group has shown the worked that it is in fact possible. You can love your work, be busy with work, and still work on yourself to stay fit! His journey however points towards one key direction, that there is no shortcut to weight loss journey. One has to be patient and honest with themselves, as for him, it took him 15 years of discipline to shed 30Kgs.

Want to know how he managed to lose weight and achieve his weight goals? Here's edited excerpts from the interview:

What was the turning point in your fitness journey that made you decide to prioritise your health over everything else, especially considering your demanding career?

A lack of attention to health and fitness dominated much of my youth. Physical activity and fitness were not strong priorities in those early years. Over these early years, the focus on health, fitness, and being in shape was not constantly on my mind. The ordeal of discovering that suits didn't fit me properly was actually alarming and acted as a harsh pointer towards my fitness. This wake-up call worked as a stimulant for me.

In the past 13 years, I’ve been contributing to my family’s legacy business and entered the world of entrepreneurship. As a result, I began balancing my fitness and work. In this period, I also made it a point to incorporate a wide variety of physical activities, such as strength training to develop lean mass and functional strength, as well as cardio and engaging activities like Pickleball in order to maintain consistency in my fitness journey.

What were the biggest challenges you faced during this transformation, and how did you stay disciplined despite those setbacks?

The journey from 104 kg to 74 kg was not a linear path but more like navigating a road with its fair share of bumps and detours. Spanning 15 years, the biggest challenge wasn't just the physical aspect of losing weight, but the mental and emotional shifts required for sustained change.

At first, breaking old habits was tough. There were times when I wanted to eat unhealthy things, times when my weight didn't change even with effort, and days when I was tired from work and just wanted to skip exercise.

First, I focused on feeling stronger and more energetic, not just the number on the scale. Feeling good was a bigger motivator.

Second, I aimed for consistency, not being perfect. If I made a mistake one day, I just tried to do better the next. It was about making progress, no matter how small.

Furthermore, I incorporated variety into my fitness routine, like mixing resistance training, HIIT, outdoor games, and cardio; all these kept things engaging and prevented burnout.

Tracking my progress also provided a sense of accomplishment and fuelled my motivation. Ultimately, it was about cultivating a mind set that viewed fitness not as a temporary diet or exercise plan, but as an integral and enjoyable part of my lifestyle.

Many people today turn to weight loss medications like Ozempic. Did you ever consider using it as a shortcut to your goal?

I never really thought about using weight loss drugs like Ozempic as my main solution. For me, getting fit was always about making lasting lifestyle changes. I wanted to achieve this through my own hard work and build a healthy foundation that would last. There's a good feeling that comes from knowing you did it yourself. For me, that feeling was much better than taking a shortcut.

Can you walk us through your fitness regimen today? How do you balance strength training, mindful nutrition, and overall wellness in your day-to-day life?

I do strength training a few times a week. This helps me build muscle, which is important for strength and burning calories.

I also do fast workouts (HIIT) to keep my heart healthy and build stamina. To make it fun, I like doing outdoor things like a quick jog or playing Pickleball. Eating mindfully is also key.

It's not about strict diets, but about choosing healthy foods that give me energy throughout the day.

I pay attention to how different foods make me feel and try to eat what my body needs.

Besides exercise and food, feeling well overall means getting good sleep and rest. I make sure to sleep enough because it helps my muscles recover, balances my hormones, and keeps my mind clear.

I also do light exercises like stretching to prevent injuries and stay flexible. The main thing is to stay active in ways that are exciting, challenging, and that I can keep doing in the long run.

Were there any habits or lifestyle changes that you initially struggled with but later found to be the key to your success?

There were a few things that were hard at first, but became really important for my success. One of the key challenges, especially in the demanding world of entrepreneurship, was consistently prioritising enough sleep.

The real change happened when I started focusing on eating balanced, healthy foods and realising that it was okay to enjoy treats sometimes, as long as most of the time I was eating well.

I was so eager to get fit that I sometimes pushed myself too hard without enough rest. Understanding that rest days and light exercises like stretching were important for my body to recover helped me make progress in the long run and avoid getting burned out.

How did you manage to maintain muscle while shedding fat, and how important has strength training been in your journey?

While the initial goal might have been weight loss, I quickly realized that simply aiming for a lower number on the scale wasn't the complete picture. Building and maintaining muscle while shedding fat became a significant focus, and strength training has been absolutely paramount in this journey. The key to maintaining muscle during a calorie deficit (which is often necessary for fat loss) lies in consistently challenging your muscles through resistance training. By lifting weights or doing bodyweight exercises, you send a signal to your body that this muscle tissue is needed and should be preserved. Without this stimulus, your body might be more inclined to break down muscle along with fat for energy.

For others who might be juggling a busy career with their health goals, what would you say is the most important piece of advice for maintaining consistency and discipline in their own fitness journeys?

My advice would be to start small and focus on building sustainable habits rather than striving for immediate perfection. The most important thing is to be consistent. Small, regular efforts add up over time and make a big difference. Be kind to yourself, and remember that every small step you take towards your health is a win.

Dogs are an unmatched addition to our lives, their unconditional energy and love not only help us feel better mentally, but also physically. Many people found the idea of keeping dogs as pets more favorable considering the notion that a dog can help you be more active. Dogs, being social creatures, need daily movement, exercise, interactions with other pets as well as proper care and attention to thrive. So many people believe that getting a dog can help them go out more, pay attention to their health and find a good balance.

A new survey has also revealed that about seven people out of ten say that their furry companions are the main reason they exercise more. The study asked 1,000 dog owners, and it found that 40% are more motivated by their dogs to be active than they are by their own family. Pets are even better at inspiring exercise than famous people or personal trainers.

Furry Friends as Fitness Coaches

This study was done by the sports company ASICS, that produces sportswear. The research shows that dogs aren't just good to have around; they also push us to be more active. Almost everyone who answered the survey agreed that their dog encourages them to move more. Owners often feel like they need to go for a walk when their dog waits by the door or brings them their leash. People who have dogs reportedly get a lot of exercise each week – about 240 minutes. That's much more than the 180 minutes that people without dogs average.

Dog Walks Boost Mood and Social Connections

The study also showed that walking dogs has a good impact on how we feel mentally. A large majority – 80% – of people felt less stressed and happier after a walk with their dog. Dog owners also scored higher on how good their overall mental health was compared to people who don't have pets. Plus, walking a dog helps people connect with others. About 72% of owners said they talk to more people when they're on walks with their dogs, and 78% believe this makes them feel better.

More Than Just Pets, Companions of Health

According to a BMC Public Health 2016 study, researchers gathered information from 629 dog owners in Perth, Australia. The researchers used formulas to see which things were linked to how often the owners said their dog encouraged them to walk in the last month, and how much they agreed with the statement- "Having a dog makes me walk more."

The study found that people wanted to walk their dogs more if they had big dogs, loved their dogs a lot, knew their dogs' liked walks, thought walks kept their dogs healthy, and if their family liked them walking the dog.

People felt less like walking their dogs if they had kids at home, if a kid was the main walker, or if they thought it was hard to walk their dog every day.

Also, if people thought walking made their dog bark less, they walked more but if their dog was overweight or sick, they walked less. If their husband or wife was the main walker, they also walked less. And surprisingly, if they lived close to lots of parks where dogs could go, they didn't feel as much like their dog made them want to walk.

Yoga is a great way to start your day. When you exercise before you begin your day-to-day activities, you may notice how you feel rather refreshed and energized. Yoga has many stretches and poses that can help you strengthen your body along with keeping your muscles revitalized. One such yoga pose is Gomukhasana.

Gomukhasana, or Cow Face Pose in yoga, is a sitting pose. It is a pose that allows one to stretch deeply as well as test one’s endurance. When you translate it from Sanskrit, the name comes from "go" (cow) and "mukha" (face) because the final stage of the pose takes the shape of a cow's face. In the pose, your arms are positioned so one looks like the cow's mouth and the other like its ear. Gomukhasana helps make your shoulders, chest, and hips more flexible, while also improving your body's alignment and helping you relax. It's often part of yoga to boost your body and mind.

How Does It Benefit Your Body?

Eases Sciatica Pain

This yoga pose can help lessen the pain you might feel if you have sciatica, which is nerve pain in your lower back and legs. Doing it regularly might take some pressure off that nerve and make you feel better.

Good for High Blood Pressure

Cow Face Pose could be helpful if you're trying to manage high blood pressure naturally. It can help your body relax and get your blood flowing better, which might lead to healthier blood pressure numbers.

Helps Reproductive Health

Doing this pose regularly can gently work on and massage the organs in your body related to having children. This can be good for their overall health and how they function.

Fixes Stiff Shoulders and Posture

If your shoulders feel tight or you tend to slouch, Gomukhasana can really help. It stretches your shoulders and makes your spine longer, which can improve how you stand and sit over time.

Makes Hips More Flexible

This pose is great for making your hips move more easily. The way you position your legs gives a deep stretch to the outside of your hips and upper legs, helping them become more bendy.

Reduces Stress and Worry

Besides making your body feel good, Cow Face Pose can also calm your mind. Holding the pose and focusing on your breathing can help you feel less stressed and worried, bringing a sense of peace.

Step-By-Step Guide On How To Do It

1. Start sitting in Dandasana (Staff Pose), with your legs straight out in front of you.
2. Bend your right knee and bring your left foot to the outside of your right hip, tucking it under your right knee. At the same time, put your right foot on the outside of your left hip, lining up your right knee over your left knee.
3. Sit up tall, feeling your sitting bones on the floor. Breathe in and make your spine long, stretching your arms out to the sides with your palms facing forward.
4. Turn your right shoulder inwards, so your palm faces the wall behind you and your thumb points down. Move your right arm behind your back, bringing your hand up between your shoulder blades with your palm facing out.
5. Reach your left arm straight up towards the ceiling, with your palm facing forward. Bend your left elbow and reach down to try and touch your right fingertips, maybe even holding fingers if you can.
6. Your right knee should now be on top, and your left elbow pointing up.
7. Gently squeeze your shoulder blades together on your back to open your chest. Hold this pose for a few breaths.