Riya Baibhawi

Risks Of Exercising Too Soon After Child Birth

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After giving birth, many new mothers are eager to return to their <span>fitness</span> routines. However, understanding the risks of exercising too soon postpartum is crucial for a safe recovery. Traditionally, women were advised to rest for at least six weeks before engaging in any physical activity, but this guidance is increasingly seen as outdated and unhelpful for effective postnatal recovery.

Current guidelines from Chief Medical Officers suggest that if you had a straightforward birth, you can begin gentle exercises as soon as you feel ready. Activities such as pelvic floor exercises, deep core activation, walking, and breathwork can be beneficial right from the start. For those who had a cesarean section or experienced a more challenging labour, recovery may take longer, and it is essential to listen to your body and progress at your own pace.

After your six- to eight-week check-up, if you were active before giving birth, you can gradually reintroduce physical activity. However, adjustments may be necessary based on your individual circumstances. If you were not active during pregnancy, it’s vital to start slowly and build up your activity level over time. Ultimately, the goal is to work toward 150 minutes of moderate exercise per week, alongside two strength-based workouts.

Exercising too soon can pose various risks, which may depend on the type of delivery you had. For those with any form of scar—whether from an episiotomy or a cesarean—there is a potential risk of causing trauma to the scar tissue, which can hinder healing. Symptoms such as soreness, rawness, or fluid leakage from the scar necessitate immediate consultation with a healthcare professional.

Hormonal changes post-pregnancy can also affect joint stability, making new mothers more susceptible to injuries, particularly during high-impact activities. It’s advisable to avoid such exercises for at least four to five months postpartum to mitigate this risk.

For vaginal birth mothers, the risk of Pelvic Organ Prolapse (POP) can be heightened, especially with high-impact exercises. Strengthening the pelvic floor is crucial for supporting pelvic organs and managing any symptoms related to POP.

Another important consideration is the presence of lochia, a normal postpartum discharge. While it gradually decreases over time, an increase in lochia after exercise could indicate overexertion, signaling the need to scale back your activity.

Lastly, the abdominal muscles undergo significant changes during pregnancy and require time to recover postpartum. Introducing advanced abdominal workouts too early can impede the healing process of diastasis recti, a condition characterized by the separation of the abdominal muscles. 

Overall, while returning to exercise is an important aspect of postpartum recovery, it’s essential to approach it with caution and awareness of your body’s needs. Prioritizing gradual progression and listening to your body can help ensure a safe and effective return to fitness.

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After giving birth, many new mothers are eager to return to their fitness routines. However, understanding the risks of exercising too soon postpartum is crucial for a safe recovery. Traditionally, women were advised to rest for at least six weeks before engaging in any physical activity, but this guidance is increasingly seen as outdated and unhelpful for effective postnatal recovery.Current guidelines from Chief Medical Officers suggest that if you had a straightforward birth, you can begin gentle exercises as soon as you feel ready. Activities such as pelvic floor exercises, deep core activation, walking, and breathwork can be beneficial right from the start. For those who had a cesarean section or experienced a more challenging labour, recovery may take longer, and it is essential to listen to your body and progress at your own pace.After your six- to eight-week check-up, if you were active before giving birth, you can gradually reintroduce physical activity. However, adjustments may be necessary based on your individual circumstances. If you were not active during pregnancy, it’s vital to start slowly and build up your activity level over time. Ultimately, the goal is to work toward 150 minutes of moderate exercise per week, alongside two strength-based workouts.Exercising too soon can pose various risks, which may depend on the type of delivery you had. For those with any form of scar—whether from an episiotomy or a cesarean—there is a potential risk of causing trauma to the scar tissue, which can hinder healing. Symptoms such as soreness, rawness, or fluid leakage from the scar necessitate immediate consultation with a healthcare professional.Hormonal changes post-pregnancy can also affect joint stability, making new mothers more susceptible to injuries, particularly during high-impact activities. It’s advisable to avoid such exercises for at least four to five months postpartum to mitigate this risk.For vaginal birth mothers, the risk of Pelvic Organ Prolapse (POP) can be heightened, especially with high-impact exercises. Strengthening the pelvic floor is crucial for supporting pelvic organs and managing any symptoms related to POP.Another important consideration is the presence of lochia, a normal postpartum discharge. While it gradually decreases over time, an increase in lochia after exercise could indicate overexertion, signaling the need to scale back your activity.Lastly, the abdominal muscles undergo significant changes during pregnancy and require time to recover postpartum. Introducing advanced abdominal workouts too early can impede the healing process of diastasis recti, a condition characterized by the separation of the abdominal muscles. Overall, while returning to exercise is an important aspect of postpartum recovery, it’s essential to approach it with caution and awareness of your body’s needs. Prioritizing gradual progression and listening to your body can help ensure a safe and effective return to fitness.

risks of exercising too soon after child birth

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Even at the age of 51, actress, model, dancer, <span>Malaika Arora</span> is still the epitome of <span>fitness</span>. She does not let her age define her <span>fitness routine</span> and always stays on top of the fitness game. How does she manage to do all that? The answer lies in a recent Instagram video that she shared, captioned, "Burn fat, build fire".

In that video, she shared some quick, at-home <span>HIIT</span> (High-Intensity Interval Training) workouts that can help burn fat and also improve muscle mass. 

While the video features exercises like burpees, around the world with a dumbbell, ballistic rows, boxing punches with props, and standing oblique crunch with a dumbbell. There are other <span>home HIIT workouts</span> you can try which do not require you to use weights or any props. 

It is a bodyweight move using explosive plyometric power. Many muscles are at work when you do a jump squat, especially your leg muscles, quadriceps, hamstrings, glutes, calves, and core muscles. 

You can stand with feet shoulder width apart and knees slightly bent. Then bend your knees into a full squat. Ensure to ensure your muscles to push your body off the floor and extend through your legs. Your feet will be a few inches off the floor and now descend and control your landing. Come back into a descending squat again. Repeat. 

Mountain climbers are a high-intensity exercise that targets your core, shoulders, and legs. 

To perform mountain climbers, start in a plank position. Bring your right knee towards your chest, then quickly switch legs and bring your left knee towards your chest. Continue alternating legs as quickly as you can. Mountain climbers are a great exercise for improving your cardiovascular fitness, core strength, and coordination.

A glute bridge is used to activate your glutes and increase your core stability. It also helps with back pain. 

Lie on your back. Bend your knees and keep your feet flat on the floor, about shoulder-width apart. Your toes should point straight ahead, and your heels should be about 6–8 inches away from your hips. Rest your arms by your sides with your palms facing up. Slowly lift your hips off the ground. Tighten your glutes (butt muscles) and abs as you do this. Don’t let your back arch. Keep lifting your hips until your body forms a straight line from your shoulders to your knees. At the top, squeeze your glutes tightly and hold for a few seconds. Slowly lower your hips back down, keeping your abs and glutes tight the whole time.

It helps to stabilize your whole body and also targets your core and shoulders without straining your spine. 

You can start in a plank position. Ensure that your wrists are under your shoulders and your feet is hip-width apart. Touch your left shoulder with your right hand and come back into a plank position. Do the same to the other side and then repeat.

The weighted high knee exercise is one of the finest ways to prevent falls. Strength coaches and physical therapists suggest this is a cardio-intensive activity that increases cardiovascular endurance and heart rate. Additionally, it enhances circulation and fortifies the heart.

The high knee exercise also improves balance and strength, all of which are critical for preventing falls as you age.

To improve your balance, begin the high knee exercise without any weights. Feel the earth beneath both feet while standing with your feet hip-width apart (if you're not using weights, you can stand barefoot). As you bend your right knee, shift your weight to your left foot and use the muscles in your left leg. Use a countertop or wall for balance if needed.

To engage your left leg and hip, raise your right thigh until it is parallel to the floor and plant your left foot firmly. Keeping your right thigh horizontal, apply light pressure with your right hand to increase resistance. You might sense that your core is stabilizing you. After a few seconds of holding, switch legs. For each leg, aim for 12 repetitions.

Add dumbbells to make it more difficult. 

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malaika arora

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fitness routine

home HIIT workouts

glute

Even at the age of 51, actress, model, dancer, Malaika Arora is still the epitome of fitness. She does not let her age define her fitness routine and always stays on top of the fitness game. How does she manage to do all that? The answer lies in a recent Instagram video that she shared, captioned, "Burn fat, build fire".            View this post on Instagram            A post shared by Malaika Arora (@malaikaaroraofficial)]]>In that video, she shared some quick, at-home HIIT (High-Intensity Interval Training) workouts that can help burn fat and also improve muscle mass. While the video features exercises like burpees, around the world with a dumbbell, ballistic rows, boxing punches with props, and standing oblique crunch with a dumbbell. There are other home HIIT workouts you can try which do not require you to use weights or any props. Here's what you can do:Jump SquatsIt is a bodyweight move using explosive plyometric power. Many muscles are at work when you do a jump squat, especially your leg muscles, quadriceps, hamstrings, glutes, calves, and core muscles. You can stand with feet shoulder width apart and knees slightly bent. Then bend your knees into a full squat. Ensure to ensure your muscles to push your body off the floor and extend through your legs. Your feet will be a few inches off the floor and now descend and control your landing. Come back into a descending squat again. Repeat. Mountain ClimbersMountain climbers are a high-intensity exercise that targets your core, shoulders, and legs. To perform mountain climbers, start in a plank position. Bring your right knee towards your chest, then quickly switch legs and bring your left knee towards your chest. Continue alternating legs as quickly as you can. Mountain climbers are a great exercise for improving your cardiovascular fitness, core strength, and coordination.Glute BridgesA glute bridge is used to activate your glutes and increase your core stability. It also helps with back pain. Lie on your back. Bend your knees and keep your feet flat on the floor, about shoulder-width apart. Your toes should point straight ahead, and your heels should be about 6–8 inches away from your hips. Rest your arms by your sides with your palms facing up. Slowly lift your hips off the ground. Tighten your glutes (butt muscles) and abs as you do this. Don’t let your back arch. Keep lifting your hips until your body forms a straight line from your shoulders to your knees. At the top, squeeze your glutes tightly and hold for a few seconds. Slowly lower your hips back down, keeping your abs and glutes tight the whole time.Plank Shoulder TapsIt helps to stabilize your whole body and also targets your core and shoulders without straining your spine. You can start in a plank position. Ensure that your wrists are under your shoulders and your feet is hip-width apart. Touch your left shoulder with your right hand and come back into a plank position. Do the same to the other side and then repeat.High KneesThe weighted high knee exercise is one of the finest ways to prevent falls. Strength coaches and physical therapists suggest this is a cardio-intensive activity that increases cardiovascular endurance and heart rate. Additionally, it enhances circulation and fortifies the heart.The high knee exercise also improves balance and strength, all of which are critical for preventing falls as you age.To improve your balance, begin the high knee exercise without any weights. Feel the earth beneath both feet while standing with your feet hip-width apart (if you're not using weights, you can stand barefoot). As you bend your right knee, shift your weight to your left foot and use the muscles in your left leg. Use a countertop or wall for balance if needed.To engage your left leg and hip, raise your right thigh until it is parallel to the floor and plant your left foot firmly. Keeping your right thigh horizontal, apply light pressure with your right hand to increase resistance. You might sense that your core is stabilizing you. After a few seconds of holding, switch legs. For each leg, aim for 12 repetitions.Add dumbbells to make it more difficult. 

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Cricketer Deepak Chahar Suffers An Injury Scare, Here's A List Of All His Past Injuries

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10 Best Yoga Exercises To Boost Your Vision

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Walking is the most convenient exercise around—it's low-impact, no cost, and has immense benefits to our health, ranging from the improvement of cardiovascular health to aiding weight control and stress relief. Yet, for many of us, walking can also be a pain. If you feel joint discomfort, muscle soreness, or overall stiffness after or even during a walk, then it's time to look beneath the surface.

Wincing when walking usually corresponds with the absence of mobility or strength in the important areas such as hips, knees, ankles, and core. That is where Pilates, a low-impact, holistic conditioning technique, comes into play. Pilates not only enhances strength, mobility, and balance but also teaches the body to move effectively, saving it from injury and pain.

Pilates is an excellent exercise for strengthening the legs and increasing joint mobility, particularly for people with lower body pain. Pilates also enhances deep core activation, which stabilizes posture and walking mechanics.

If you're inactive, rehabbing from an injury, or just want to make walking easier, these six Pilates exercises for beginners can help you develop strength and flexibility, starting from the ground up.

The deep squat is a basic movement that engages the hips, knees, and ankles—three big joints of walking.

Stand feet wider than hip-width apart. Slowly descend into a squat, keeping heels on the ground if possible (it's okay if they do lift). Use a support such as a chair or banister for stability. Rock side to side gently while in the position.

This move improves hip mobility and ankle flexibility, two areas that directly affect stride length and shock absorption during walking. Poor hip function often causes compensatory pain in the knees or lower back.

Ankle instability or weak calves can reduce the push-off strength in each step, making walking less efficient and more painful.

Stand facing a wall, placing your fingertips on it for balance. Rise up onto your toes, pause for a second, and then lower slowly. Once you’re comfortable, try doing the movement one leg at a time.

This strengthens the calves and ankle stabilizers, enhancing your gait and supporting the knee joint above. Strong calves also reduce strain on the plantar fascia, which can prevent foot pain.

This exercise is commonly applied as a dynamic warm-up. It addresses tight hip flexors and is beneficial for fluid movement.

Stand to one side of a wall, holding onto it for balance. Swing the outside leg back and forth in a loose motion. Allow your pelvis to rotate naturally with the swing.

Releasing tension in the hips facilitates better range of motion when walking. Tight hip flexors are a frequent source of back and knee pain.

Following a walk, stretching your hip flexors and quads can avoid stiffness and pain from developing.

Kneel on your left leg with the right foot in front. Tuck your pelvis forward slightly and lean forward slowly. Hold the stretch, and then reverse sides.

This exercise reverses the repetitive action of walking by stretching out the hip flexors and reducing strain on the lower back.

Sitting can lead to tightening of the glutes, affecting walking mechanics.

Sit in a chair, cross your right ankle over your left knee. Hinge forward at the hips, keeping your back straight, until you feel a stretch in the right glute. Repeat on the opposite side.

Tight glutes and piriformis muscles can cause sciatica-like symptoms. Stretching them prevents nerve compression and encourages pelvic alignment.

Don't forget the spine—particularly the thoracic (upper back) section, which is responsible for arm swing and stability when walking.

Start on all fours. Pass your right arm across under your left arm, turning until your shoulder is on the mat. Release and reach that arm up toward the ceiling. Repeat on the other side.

It relaxes the shoulders and mid-back, reversing tightness from bad posture and supporting whole-body coordination.

<h2>Why Making Joint-Friendly Movement Is Important?</h2>

Joint pain, no matter its cause, can significantly change your way of moving—and even prevent you from moving altogether. Pilates provides a gentle, systematic means of restoring mobility without causing more stress.

As we get older, it becomes essential to learn to control breathing and stabilize our core while we move. Pilates addresses both. Pilates makes us move with awareness, which decreases pain and increases confidence. Still debating if doing six exercises is worth being able to walk better?

A 2023 paper published in GeroScience emphasizes walking as a highly potent anti-aging intervention. Studies have shown that walking daily lessens the risk of chronic disease, enhances mental health, and even improves sleep quality. Walking without pain is walking farther—and reaping all the rewards that go along with it.

If joint pain lasts more than general stiffness, talk to a physical therapist or rheumatologist. Long-term pain is associated with underlying conditions such as rheumatoid arthritis or osteoarthritis. Meanwhile, minor lifestyle changes can assist:

<ul><li>Moist heat or cold packs for places such as the jaw and neck</li><li>Wrist and elbow splints or pillows for support</li><li>Finger and hand exercises to preserve dexterity</li><li>Hip bridges or knee stretches for persistent lower-body tightness</li></ul>

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pilates for beginners

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Walking is the most convenient exercise around—it's low-impact, no cost, and has immense benefits to our health, ranging from the improvement of cardiovascular health to aiding weight control and stress relief. Yet, for many of us, walking can also be a pain. If you feel joint discomfort, muscle soreness, or overall stiffness after or even during a walk, then it's time to look beneath the surface.Wincing when walking usually corresponds with the absence of mobility or strength in the important areas such as hips, knees, ankles, and core. That is where Pilates, a low-impact, holistic conditioning technique, comes into play. Pilates not only enhances strength, mobility, and balance but also teaches the body to move effectively, saving it from injury and pain.Pilates is an excellent exercise for strengthening the legs and increasing joint mobility, particularly for people with lower body pain. Pilates also enhances deep core activation, which stabilizes posture and walking mechanics.If you're inactive, rehabbing from an injury, or just want to make walking easier, these six Pilates exercises for beginners can help you develop strength and flexibility, starting from the ground up.1. Deep SquatThe deep squat is a basic movement that engages the hips, knees, and ankles—three big joints of walking.How to Do It:Stand feet wider than hip-width apart. Slowly descend into a squat, keeping heels on the ground if possible (it's okay if they do lift). Use a support such as a chair or banister for stability. Rock side to side gently while in the position.Why It Helps:This move improves hip mobility and ankle flexibility, two areas that directly affect stride length and shock absorption during walking. Poor hip function often causes compensatory pain in the knees or lower back.2. Calf RaisesAnkle instability or weak calves can reduce the push-off strength in each step, making walking less efficient and more painful.How to Do It:Stand facing a wall, placing your fingertips on it for balance. Rise up onto your toes, pause for a second, and then lower slowly. Once you’re comfortable, try doing the movement one leg at a time.Why It Helps:This strengthens the calves and ankle stabilizers, enhancing your gait and supporting the knee joint above. Strong calves also reduce strain on the plantar fascia, which can prevent foot pain.3. Leg SwingsThis exercise is commonly applied as a dynamic warm-up. It addresses tight hip flexors and is beneficial for fluid movement.How to Do It:Stand to one side of a wall, holding onto it for balance. Swing the outside leg back and forth in a loose motion. Allow your pelvis to rotate naturally with the swing.Why It Helps:Releasing tension in the hips facilitates better range of motion when walking. Tight hip flexors are a frequent source of back and knee pain.4. Hip StretchFollowing a walk, stretching your hip flexors and quads can avoid stiffness and pain from developing.How to Do It:Kneel on your left leg with the right foot in front. Tuck your pelvis forward slightly and lean forward slowly. Hold the stretch, and then reverse sides.Why It Helps:This exercise reverses the repetitive action of walking by stretching out the hip flexors and reducing strain on the lower back.5. Seated Glute StretchSitting can lead to tightening of the glutes, affecting walking mechanics.How to Do It:Sit in a chair, cross your right ankle over your left knee. Hinge forward at the hips, keeping your back straight, until you feel a stretch in the right glute. Repeat on the opposite side.Why It Helps:Tight glutes and piriformis muscles can cause sciatica-like symptoms. Stretching them prevents nerve compression and encourages pelvic alignment.6. Thread the NeedleDon't forget the spine—particularly the thoracic (upper back) section, which is responsible for arm swing and stability when walking.How to Do It:Start on all fours. Pass your right arm across under your left arm, turning until your shoulder is on the mat. Release and reach that arm up toward the ceiling. Repeat on the other side.Why It Helps:It relaxes the shoulders and mid-back, reversing tightness from bad posture and supporting whole-body coordination.Why Making Joint-Friendly Movement Is Important?Joint pain, no matter its cause, can significantly change your way of moving—and even prevent you from moving altogether. Pilates provides a gentle, systematic means of restoring mobility without causing more stress.As we get older, it becomes essential to learn to control breathing and stabilize our core while we move. Pilates addresses both. Pilates makes us move with awareness, which decreases pain and increases confidence. Still debating if doing six exercises is worth being able to walk better?A 2023 paper published in GeroScience emphasizes walking as a highly potent anti-aging intervention. Studies have shown that walking daily lessens the risk of chronic disease, enhances mental health, and even improves sleep quality. Walking without pain is walking farther—and reaping all the rewards that go along with it.Tips To Ease Joint PainIf joint pain lasts more than general stiffness, talk to a physical therapist or rheumatologist. Long-term pain is associated with underlying conditions such as rheumatoid arthritis or osteoarthritis. Meanwhile, minor lifestyle changes can assist:Moist heat or cold packs for places such as the jaw and neckWrist and elbow splints or pillows for supportFinger and hand exercises to preserve dexterityHip bridges or knee stretches for persistent lower-body tightness

Aarushi Bhadury

Twisting Yoga Poses You Should Do For Spinal Health

Yoga has many aspects to it, whether it is muscle health, bone health, mental health etc. Not only does it help us improve the physical functions of our body, but it also helps us enhance our well-being. Many studies have shown the benefits of it; trainers and healthcare professionals alike encourage people to practice it regularly. There are many different types of <span>yoga poses</span>, there are poses that focus on your muscle flexibility, enhancing organ function like lungs, as well as strengthening your bones like your spine. 

According to the International Journal of Yoga, twisting poses squeeze out old blood from your organs, letting fresh, oxygen-rich blood flow in when you release the twist. Yoga boosts blood flow and increases hemoglobin and red blood cells. This means more oxygen gets to all your body's cells, helping them work better. Yoga can also thin your blood, which may lower your risk of heart attack and stroke, as these are often caused by blood clots. 

<h2><span rel="noindex">Twisting Yoga Poses You Should Try</span> </h2>

<h4>Easy Supine Twist (Supta Matsyendrasana) </h4>

This is a gentle warm-up twist that feels great. It helps lengthen your spine, open up your ribs, and gently awaken your core muscles. It's a perfect way to start any yoga twist sequence. Simply lie on your back and follow the steps to gently twist your body. 

<h4>Twisting Down Dog (Parivrtta Adho Mukha Svanasana) </h4>

Add a twist to your usual Downward-Facing Dog. This pose gets your body ready for deeper twists and specifically targets your middle back. You'll shift your weight and reach one hand back to twist your upper body, looking under your armpit. Remember to keep your hips level for the best twist. 

<h4>Plank Twist Knee-to-Elbow (Phalakasana Variation) </h4>

Do a few of these to really wake up your core. This pose helps your core muscles become strong and stable, which is super important for supporting your spine in more intense twists later on. You'll move from a three-legged dog, bringing your knee towards your opposite elbow. 

<h4>Revolved Chair (Parivrtta Utkatasana) </h4>

To get the most benefit from this pose, make sure your knees and hips stay in line. This helps ensure that the twisting action happens mainly in your middle back and neck, rather than straining your lower body. Sit back as if in a chair, bring your hands together, and then twist. 

<h4>Revolved Lunge (Parivrtta Anjaneyasana) </h4>

This straightforward twist is excellent for warming up your entire body. From a lunge position, you'll rotate your chest towards the sky, creating a long line from your grounded hand to your lifted fingertips. It's a great way to build heat and mobility. 

<h4>Revolved Triangle (Parivrtta Trikonasana) </h4>

This is a more challenging twist that needs a lot of practice and flexible hamstrings. You'll stand in a wide stance and twist deeply, trying to bring your hand across to the outside of your opposite foot. Take your time with this one and remember to breathe. 

<h4>Revolved Pyramid (Parivrtta Parsvottanasana) </h4>

Also known as Intense Side Stretch, this twist is quite similar to Revolved Triangle but has a slightly different stance and hand placement. You'll hinge forward from your hips with a flat back, then twist your upper body open, extending one arm to the sky. 

<h4>Revolved Half Moon (Parivrtta Ardha Chandrasana) </h4>

This pose combines a deep twist with a balance challenge. You'll start in Warrior 3 and then twist your upper body open while balancing on one leg. It's a tough but rewarding pose that builds strength and stability. 

Yoga & asanas

Twisting Yoga Poses

Spinal Health

Twisting Yoga Poses You Should Try

Yoga Poses

Fitness and Health

Yoga has many aspects to it, whether it is muscle health, bone health, mental health etc. Not only does it help us improve the physical functions of our body, but it also helps us enhance our well-being. Many studies have shown the benefits of it; trainers and healthcare professionals alike encourage people to practice it regularly. There are many different types of yoga poses, there are poses that focus on your muscle flexibility, enhancing organ function like lungs, as well as strengthening your bones like your spine. According to the International Journal of Yoga, twisting poses squeeze out old blood from your organs, letting fresh, oxygen-rich blood flow in when you release the twist. Yoga boosts blood flow and increases hemoglobin and red blood cells. This means more oxygen gets to all your body's cells, helping them work better. Yoga can also thin your blood, which may lower your risk of heart attack and stroke, as these are often caused by blood clots. Twisting Yoga Poses You Should Try Easy Supine Twist (Supta Matsyendrasana) This is a gentle warm-up twist that feels great. It helps lengthen your spine, open up your ribs, and gently awaken your core muscles. It's a perfect way to start any yoga twist sequence. Simply lie on your back and follow the steps to gently twist your body. Twisting Down Dog (Parivrtta Adho Mukha Svanasana) Add a twist to your usual Downward-Facing Dog. This pose gets your body ready for deeper twists and specifically targets your middle back. You'll shift your weight and reach one hand back to twist your upper body, looking under your armpit. Remember to keep your hips level for the best twist. Plank Twist Knee-to-Elbow (Phalakasana Variation) Do a few of these to really wake up your core. This pose helps your core muscles become strong and stable, which is super important for supporting your spine in more intense twists later on. You'll move from a three-legged dog, bringing your knee towards your opposite elbow. Revolved Chair (Parivrtta Utkatasana) To get the most benefit from this pose, make sure your knees and hips stay in line. This helps ensure that the twisting action happens mainly in your middle back and neck, rather than straining your lower body. Sit back as if in a chair, bring your hands together, and then twist. Revolved Lunge (Parivrtta Anjaneyasana) This straightforward twist is excellent for warming up your entire body. From a lunge position, you'll rotate your chest towards the sky, creating a long line from your grounded hand to your lifted fingertips. It's a great way to build heat and mobility. Revolved Triangle (Parivrtta Trikonasana) This is a more challenging twist that needs a lot of practice and flexible hamstrings. You'll stand in a wide stance and twist deeply, trying to bring your hand across to the outside of your opposite foot. Take your time with this one and remember to breathe. Revolved Pyramid (Parivrtta Parsvottanasana) Also known as Intense Side Stretch, this twist is quite similar to Revolved Triangle but has a slightly different stance and hand placement. You'll hinge forward from your hips with a flat back, then twist your upper body open, extending one arm to the sky. Revolved Half Moon (Parivrtta Ardha Chandrasana) This pose combines a deep twist with a balance challenge. You'll start in Warrior 3 and then twist your upper body open while balancing on one leg. It's a tough but rewarding pose that builds strength and stability. 

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