Health and Me

Aarushi Bhadury

Yoga For Weightlifters – 7 Poses You Should Do For Better Muscle Recovery

Although many people do not find value in exercises like <span>yoga</span> and tai chi, different studies and researchers support the fact that it plays an important role in our health. One doesn’t need to only do yoga, if you enjoy doing other exercises or sports, you can include yoga as an recovery routine like many weightlifters do. 

Weightlifting is a very tough sport that needs a lot of hard work, practice, strength, and good form. There are many common ways to train for it. But did you know some things that seem unrelated to lifting can actually make you better? One of these surprising helpers is yoga. 

<h2><span rel="noindex">Weightlifting and Yoga</span> </h2>

According to the USA Weightlifting, yoga helps make different muscles stronger, including ones you might not always use when lifting. It strengthens them gently, which can help you avoid injuries. Building all your muscles safely can make you a better lifter overall. Since it involves lots of stretches that make your muscles loose, strong, and stable. This helps prevent injuries, cramps, and other problems that come with intense exercise. 

Yoga can also help your body heal after your weightlifting workouts. It helps your muscles and joints recover by reducing swelling and gently working muscles without putting too much strain on them. Here are some poses you can try. 

This gentle movement helps warm up your spine and release tension in your back. Start on your hands and knees. Arch your back as you breathe in, dropping your belly (Cow). Then, round your spine as you breathe out, pulling your navel in (Cat). This flows with your breath to loosen your spine. 

This pose stretches your whole body, especially your hamstrings, calves, and shoulders. From hands and knees, lift your hips high, forming an inverted V-shape. Press your palms and heels towards the floor. This lengthens your hamstrings and calves, stretching out muscles worked during lifting. 

Excellent for opening up tight hips and glutes, which can get very stiff from squats and deadlifts. Sit with one knee bent forward, shin somewhat parallel to the mat, and the other leg stretched back. Or, lie on your back, crossing one ankle over the opposite knee. This deeply opens tight hip muscles. 

Bridge pose gently strengthens your glutes and hamstrings while stretching your chest and spine. Lie on your back, knees bent, feet flat near your glutes. Lift your hips toward the ceiling, engaging your glutes. This strengthens your glutes and stretches your chest, countering lifting posture. 

This pose offers a deep stretch for your hips, inner thighs, and lower back. Lie on your back and hug your knees towards your chest. Grab the outsides of your feet, pulling your knees towards your armpits. This gently opens your hips and releases tension in your lower back. 

A gentle twist helps release tension in your spine and lower back, improving flexibility and aiding digestion. Lie on your back, extend arms to the sides. Let your bent knees fall to one side, keeping shoulders down. This gentle twist helps release stiffness in your spine and lower back, aiding relaxation. 

This restorative pose helps reduce swelling in your legs and feet by draining stagnant blood. Sit with one hip next to a wall, then swing your legs up the wall as you lie back. Keep your legs straight against the wall. This pose helps drain blood from tired legs, calming your body. 

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Although many people do not find value in exercises like yoga and tai chi, different studies and researchers support the fact that it plays an important role in our health. One doesn’t need to only do yoga, if you enjoy doing other exercises or sports, you can include yoga as an recovery routine like many weightlifters do. Weightlifting is a very tough sport that needs a lot of hard work, practice, strength, and good form. There are many common ways to train for it. But did you know some things that seem unrelated to lifting can actually make you better? One of these surprising helpers is yoga. Weightlifting and Yoga According to the USA Weightlifting, yoga helps make different muscles stronger, including ones you might not always use when lifting. It strengthens them gently, which can help you avoid injuries. Building all your muscles safely can make you a better lifter overall. Since it involves lots of stretches that make your muscles loose, strong, and stable. This helps prevent injuries, cramps, and other problems that come with intense exercise. Yoga can also help your body heal after your weightlifting workouts. It helps your muscles and joints recover by reducing swelling and gently working muscles without putting too much strain on them. Here are some poses you can try. Cat/Cow Pose This gentle movement helps warm up your spine and release tension in your back. Start on your hands and knees. Arch your back as you breathe in, dropping your belly (Cow). Then, round your spine as you breathe out, pulling your navel in (Cat). This flows with your breath to loosen your spine. Downward-Facing Dog Pose This pose stretches your whole body, especially your hamstrings, calves, and shoulders. From hands and knees, lift your hips high, forming an inverted V-shape. Press your palms and heels towards the floor. This lengthens your hamstrings and calves, stretching out muscles worked during lifting. Seated or Reclined Pigeon Excellent for opening up tight hips and glutes, which can get very stiff from squats and deadlifts. Sit with one knee bent forward, shin somewhat parallel to the mat, and the other leg stretched back. Or, lie on your back, crossing one ankle over the opposite knee. This deeply opens tight hip muscles. Bridge Pose Bridge pose gently strengthens your glutes and hamstrings while stretching your chest and spine. Lie on your back, knees bent, feet flat near your glutes. Lift your hips toward the ceiling, engaging your glutes. This strengthens your glutes and stretches your chest, countering lifting posture. Happy Baby Pose This pose offers a deep stretch for your hips, inner thighs, and lower back. Lie on your back and hug your knees towards your chest. Grab the outsides of your feet, pulling your knees towards your armpits. This gently opens your hips and releases tension in your lower back. Reclined Twist A gentle twist helps release tension in your spine and lower back, improving flexibility and aiding digestion. Lie on your back, extend arms to the sides. Let your bent knees fall to one side, keeping shoulders down. This gentle twist helps release stiffness in your spine and lower back, aiding relaxation. Legs Up the Wall Pose This restorative pose helps reduce swelling in your legs and feet by draining stagnant blood. Sit with one hip next to a wall, then swing your legs up the wall as you lie back. Keep your legs straight against the wall. This pose helps drain blood from tired legs, calming your body. 

yoga for weightlifters – 7 poses you should do for better muscle recovery

Supriya Ramesh

Does Your Metabolism Really Slow Down With Age? Here Is The Truth

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We have all heard the elders saying it is harder to lose weight after 40 because your <span>metabolism</span> slows down. But is that really the case, or are we blaming something that is not even responsible? Fitness expert <span>Jaymie Moran</span> took to Instagram to break down what actually happens as we age, and his take might surprise you. 

Your Metabolism Does Not Suddenly Tank at 40

Referencing a major 2021 study led by Duke University researchers that tracked 6,400 people ranging from infants to 95-year-olds, Moran mentions the study’s striking discovery: metabolism stays remarkably stable between the ages of 20 and 60.

“There is no magical slowdown and no flip that gets switched as soon as you turn 40,” Moran states. So if that is the case, why does managing weight suddenly feel so much harder?

It is Not Your Metabolism; It is Your Life

“Well, you are probably not going to like the answer,” Moran warns, “but we are here to cut the BS.” According to him, it is not about your metabolism at all; “It is your life.”

Moran explains how our <span>lifestyle</span> in our 40s looks vastly different from our younger years. “You are sleeping one or two hours less than you did in your 20s. You are sitting at a desk for eight or nine hours a day. Your active hobbies have turned into running the kids round or scrolling on Instagram in bed.”

And the main issue? <span>Stress</span>. “You are stressed out, never feel like you have any time, and are grabbing convenient crap that you probably would not have touched a decade ago.”

“And let us not forget about <span>perimenopause</span> knocking on the door,” Moran adds, “which does change how your body stores fat, especially around your midsection.”

He points out that night sweats wreak havoc on your <span>sleep</span>, which in turn “absolutely screw with your hunger and fullness <span>hormones</span>”. As your hormones shift, you end up “moving less because you are exhausted, and you are probably eating more.” According to Moran, that is why the scale creeps up, not because your metabolism has suddenly failed you.

Same Old Strategy, Different Body and Life

Moran says the real problem is trying to apply the same health and fitness approach from your 20s, even though everything about your life and body has changed. “You are still trying to follow the same approach that you used in your 20s, even though your body and your life are very different now.” However, he says that <span>weight loss</span> and getting your health in check is still completely possible. 

According to Moran, you just have to adjust your strategy. His recommendations are clear:

<ul><li>“Prioritise protein and fibre to maintain your muscle and control hunger.”</li><li>“Get seven to eight hours of quality sleep. Your hormones will thank you.”</li><li>“If you struggle with night sweats or you get too hot, buy a cooling mattress. It will literally change your life.”</li><li>“Strength train two to three times a week for 30 to 60 minutes. This is a non-negotiable if you want to age strong.”</li><li>“Walk more. You have got to be doing at least 8,000 steps a day.”</li></ul>

If 8,000 sounds like a stretch, Moran has a simple plan: “If you are at 4,000 or 5,000, start adding 1,000 a month on until you get to 8,000 and just make it part of your daily routine.”

Moran ends with a powerful reminder: “This is not just about the number on the scale. This is about your energy, your strength, your confidence, your independence, your self-esteem, and staying capable.”

metabolism

weight loss

ageing

lifestyle

hormones

perimenopause

sleep

stress

strength training

jaymie moran

We have all heard the elders saying it is harder to lose weight after 40 because your metabolism slows down. But is that really the case, or are we blaming something that is not even responsible? Fitness expert Jaymie Moran took to Instagram to break down what actually happens as we age, and his take might surprise you. Your Metabolism Does Not Suddenly Tank at 40Referencing a major 2021 study led by Duke University researchers that tracked 6,400 people ranging from infants to 95-year-olds, Moran mentions the study’s striking discovery: metabolism stays remarkably stable between the ages of 20 and 60.“There is no magical slowdown and no flip that gets switched as soon as you turn 40,” Moran states. So if that is the case, why does managing weight suddenly feel so much harder?It is Not Your Metabolism; It is Your Life“Well, you are probably not going to like the answer,” Moran warns, “but we are here to cut the BS.” According to him, it is not about your metabolism at all; “It is your life.”Moran explains how our lifestyle in our 40s looks vastly different from our younger years. “You are sleeping one or two hours less than you did in your 20s. You are sitting at a desk for eight or nine hours a day. Your active hobbies have turned into running the kids round or scrolling on Instagram in bed.”And the main issue? Stress. “You are stressed out, never feel like you have any time, and are grabbing convenient crap that you probably would not have touched a decade ago.”Hormonal Issues Add to the Chaos“And let us not forget about perimenopause knocking on the door,” Moran adds, “which does change how your body stores fat, especially around your midsection.”He points out that night sweats wreak havoc on your sleep, which in turn “absolutely screw with your hunger and fullness hormones”. As your hormones shift, you end up “moving less because you are exhausted, and you are probably eating more.” According to Moran, that is why the scale creeps up, not because your metabolism has suddenly failed you.Same Old Strategy, Different Body and LifeMoran says the real problem is trying to apply the same health and fitness approach from your 20s, even though everything about your life and body has changed. “You are still trying to follow the same approach that you used in your 20s, even though your body and your life are very different now.” However, he says that weight loss and getting your health in check is still completely possible. Smarter Strategy for a Smarter BodyAccording to Moran, you just have to adjust your strategy. His recommendations are clear:“Prioritise protein and fibre to maintain your muscle and control hunger.”“Get seven to eight hours of quality sleep. Your hormones will thank you.”“If you struggle with night sweats or you get too hot, buy a cooling mattress. It will literally change your life.”“Strength train two to three times a week for 30 to 60 minutes. This is a non-negotiable if you want to age strong.”“Walk more. You have got to be doing at least 8,000 steps a day.”If 8,000 sounds like a stretch, Moran has a simple plan: “If you are at 4,000 or 5,000, start adding 1,000 a month on until you get to 8,000 and just make it part of your daily routine.”It is About More Than the ScaleMoran ends with a powerful reminder: “This is not just about the number on the scale. This is about your energy, your strength, your confidence, your independence, your self-esteem, and staying capable.”

does your metabolism really slow down with age? here is the truth

6 Wrestling-Inspired Workouts That Build Strength and Stamina

Credits: hulkhogan/Instagram, Canva

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hulk hogan dies from sudden cardiac arrest at 71 wwe legend’s death sparks health concerns

If you were into Trump cards growing up, we get why <span>wrestling</span> holds a special place in your heart. It does not matter if you were actually wrestling with your friends, watching the pros throw down on screen, or signing up for every similar sport in school; wrestling was everywhere. And now, <span>Hulk Hogan</span>’s passing has come as a shock to many. The man who defined professional wrestling and became a full-blown pop culture icon in the 1980s reportedly died of cardiac arrest at the age of 71.

Confirming the news, the World Wrestling Federation (<span>WWE</span>) said they were deeply saddened to learn of the death of Hogan, real name Terry Bollea. From Donald Trump to Dwayne “The Rock” Johnson, tributes poured in on social media, honouring the WWE Hall of Famer. Hogan was a larger-than-life hero through the ’90s, and nothing brought more joy than those flashy WWE cards as a kid.

Beyond Hogan’s unbeatable charisma and how effortless he made the sport look, wrestling has always stood for strength, <span>stamina</span>, and power. It was never just about winning; it was about how massive and intimidating you looked doing it. And the bigger and more muscled up you were, the stronger you seemed. Or at least, that is what we grew up believing.

But you are not alone in thinking that. And real strength comes from real training. So wrestling may not be everyone’s cup of tea, but <span>strength training</span> is for everyone. Here are six exercises that channel the intensity of wrestling. Do them at home, at the gym, or wherever you feel most pumped. 

Rope slams build upper body strength, torch calories, and improve grip, something wrestlers swear by. Five minutes in, your arms will burn, your heart will race, and you will realise this is not just cardio. 

Wrestlers need raw power and real-world strength, not just pretty muscles. Carrying a sandbag across distances mimics holding and lifting a resisting opponent. It strengthens your back, core, arms, and legs, all while making you feel like a total tank. 

Sled pushes mimic the kind of explosive force wrestlers use in takedowns. You are pushing weight while keeping low, just like you would drive into an opponent. Great for legs, lungs, and pure willpower. You will love how destroyed and strong you feel at the same time.

Whether it is rolling, clinching, or ground control, grappling builds real functional strength and serious stamina. These drills develop coordination, core power, and body awareness, basically your full-body IQ. Plus, they toughen your mind. Wrestlers do not just train to win; they train to outlast, and this is where it starts.

They challenge balance, coordination, and leg strength all at once. The deep stretch and burn translate to explosive takedowns and stronger stances. Hate them or love them, they deliver serious results, especially when your legs feel like jelly halfway through.

You are on the floor, elbows and knees digging in, dragging your body forward. This brutal crawl mimics wrestling scrambles and builds total-body resilience. It hits your core, shoulders, and quads like few other moves. 

hulk hogan

wrestling

stamina

rope slams

sandbag carries

sled pushes

grappling drills

bulgarian split squats

If you were into Trump cards growing up, we get why wrestling holds a special place in your heart. It does not matter if you were actually wrestling with your friends, watching the pros throw down on screen, or signing up for every similar sport in school; wrestling was everywhere. And now, Hulk Hogan’s passing has come as a shock to many. The man who defined professional wrestling and became a full-blown pop culture icon in the 1980s reportedly died of cardiac arrest at the age of 71.Confirming the news, the World Wrestling Federation (WWE) said they were deeply saddened to learn of the death of Hogan, real name Terry Bollea. From Donald Trump to Dwayne “The Rock” Johnson, tributes poured in on social media, honouring the WWE Hall of Famer. Hogan was a larger-than-life hero through the ’90s, and nothing brought more joy than those flashy WWE cards as a kid.Beyond Hogan’s unbeatable charisma and how effortless he made the sport look, wrestling has always stood for strength, stamina, and power. It was never just about winning; it was about how massive and intimidating you looked doing it. And the bigger and more muscled up you were, the stronger you seemed. Or at least, that is what we grew up believing.But you are not alone in thinking that. And real strength comes from real training. So wrestling may not be everyone’s cup of tea, but strength training is for everyone. Here are six exercises that channel the intensity of wrestling. Do them at home, at the gym, or wherever you feel most pumped. 1. Rope SlamsRope slams build upper body strength, torch calories, and improve grip, something wrestlers swear by. Five minutes in, your arms will burn, your heart will race, and you will realise this is not just cardio. 2. Sandbag CarriesWrestlers need raw power and real-world strength, not just pretty muscles. Carrying a sandbag across distances mimics holding and lifting a resisting opponent. It strengthens your back, core, arms, and legs, all while making you feel like a total tank. 3. Sled PushesSled pushes mimic the kind of explosive force wrestlers use in takedowns. You are pushing weight while keeping low, just like you would drive into an opponent. Great for legs, lungs, and pure willpower. You will love how destroyed and strong you feel at the same time.4. Grappling DrillsWhether it is rolling, clinching, or ground control, grappling builds real functional strength and serious stamina. These drills develop coordination, core power, and body awareness, basically your full-body IQ. Plus, they toughen your mind. Wrestlers do not just train to win; they train to outlast, and this is where it starts.5. Bulgarian Split SquatsThey challenge balance, coordination, and leg strength all at once. The deep stretch and burn translate to explosive takedowns and stronger stances. Hate them or love them, they deliver serious results, especially when your legs feel like jelly halfway through.6. Battle Crawls (Low Crawls)You are on the floor, elbows and knees digging in, dragging your body forward. This brutal crawl mimics wrestling scrambles and builds total-body resilience. It hits your core, shoulders, and quads like few other moves. 

6 wrestling-inspired workouts that build strength and stamina

Ishita Roy

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<span>Yoga</span> might be more than a wellness trend or a stress-busting tool. A new study titled “Yoga and Prevention of Type 2 <span>Diabetes</span>”, published by the Research Society for the Study of Diabetes in India (RSSDI), has found that regular yoga practice can reduce the risk of developing type 2 diabetes by up to 40%—especially in individuals already predisposed due to factors such as obesity, family history, or a sedentary lifestyle.

The findings were recently presented to the Union Health Minister and are among the first to explore yoga’s preventive role in diabetes, moving beyond earlier research that largely focused on managing blood sugar in people who already have the disease. The study was led by renowned endocrinologist Dr SV Madhu, whose team focused on high-risk groups to examine yoga’s long-term effects on metabolic health.

While previous studies examined how yoga helped manage diabetes, this research pivots to a vital question: Can yoga help prevent it altogether? The answer appears promising.

The researchers assessed participants who were at high risk for developing type 2 diabetes—those with insulin resistance, a family history of diabetes, or unhealthy lifestyle indicators like poor diet and lack of physical activity. Over the course of the study, individuals who practiced yoga consistently showed noticeable improvements in:

<ul><li>Fasting blood sugar levels</li><li>Insulin sensitivity</li><li>Waist circumference and BMI</li><li>Stress and cortisol levels</li><li>Overall metabolic balance</li></ul>

The combined impact of movement, mindful breathing, and meditation, the study notes, contributes to a more regulated stress response system—a key factor in maintaining stable insulin and glucose levels.

Yoga activates the parasympathetic nervous system, also known as the body’s "rest and digest" mode. This downregulates stress hormones like cortisol, which, when chronically high, are known to spike blood sugar and reduce insulin sensitivity.

Additionally, certain yoga poses stimulate abdominal organs such as the pancreas and liver, both central to metabolic regulation. Stretching, twisting, and deep breathing help improve digestion, circulation, and hormonal balance, all of which play a critical role in metabolic disease prevention.

<h4>5 Yoga Poses That May Support Diabetes Prevention</h4>

If you’re looking to incorporate yoga into your routine with prevention in mind, here are five asanas the study recommends:

This standing posture improves digestion and opens the body’s side lines. Its gentle twisting action massages the abdominal organs and supports better metabolism.

A heart-opener and back-strengthener, this pose stretches the abdomen and stimulates the pancreas. It’s great for reducing spinal tension and post-meal sluggishness.

<h5>Paschimottanasana (Seated Forward Bend):</h5>

Though it looks simple, this calming pose eases stress and stimulates the internal organs. Over time, it may help improve insulin sensitivity.

In this energizing posture, lifting both upper and lower body activates core muscles and stimulates the pancreas. It also enhances circulation and is a great addition to morning routines.

<h5>Ardha Matsyendrasana (Half Spinal Twist):</h5>

This classic seated twist supports liver detoxification, improves digestion, and balances hormones—important factors in diabetes prevention.

yoga for diabetes

fitness

yoga

diabetes

yoga diabetes

Yoga might be more than a wellness trend or a stress-busting tool. A new study titled “Yoga and Prevention of Type 2 Diabetes”, published by the Research Society for the Study of Diabetes in India (RSSDI), has found that regular yoga practice can reduce the risk of developing type 2 diabetes by up to 40%—especially in individuals already predisposed due to factors such as obesity, family history, or a sedentary lifestyle.The findings were recently presented to the Union Health Minister and are among the first to explore yoga’s preventive role in diabetes, moving beyond earlier research that largely focused on managing blood sugar in people who already have the disease. The study was led by renowned endocrinologist Dr SV Madhu, whose team focused on high-risk groups to examine yoga’s long-term effects on metabolic health.Can Yoga Prevent Diabetes?While previous studies examined how yoga helped manage diabetes, this research pivots to a vital question: Can yoga help prevent it altogether? The answer appears promising.The researchers assessed participants who were at high risk for developing type 2 diabetes—those with insulin resistance, a family history of diabetes, or unhealthy lifestyle indicators like poor diet and lack of physical activity. Over the course of the study, individuals who practiced yoga consistently showed noticeable improvements in:Fasting blood sugar levelsInsulin sensitivityWaist circumference and BMIStress and cortisol levelsOverall metabolic balanceThe combined impact of movement, mindful breathing, and meditation, the study notes, contributes to a more regulated stress response system—a key factor in maintaining stable insulin and glucose levels.How Does Yoga Help?Yoga activates the parasympathetic nervous system, also known as the body’s "rest and digest" mode. This downregulates stress hormones like cortisol, which, when chronically high, are known to spike blood sugar and reduce insulin sensitivity.Additionally, certain yoga poses stimulate abdominal organs such as the pancreas and liver, both central to metabolic regulation. Stretching, twisting, and deep breathing help improve digestion, circulation, and hormonal balance, all of which play a critical role in metabolic disease prevention.5 Yoga Poses That May Support Diabetes PreventionIf you’re looking to incorporate yoga into your routine with prevention in mind, here are five asanas the study recommends:Trikonasana (Triangle Pose):This standing posture improves digestion and opens the body’s side lines. Its gentle twisting action massages the abdominal organs and supports better metabolism.Bhujangasana (Cobra Pose):A heart-opener and back-strengthener, this pose stretches the abdomen and stimulates the pancreas. It’s great for reducing spinal tension and post-meal sluggishness.Paschimottanasana (Seated Forward Bend):Though it looks simple, this calming pose eases stress and stimulates the internal organs. Over time, it may help improve insulin sensitivity.Dhanurasana (Bow Pose):In this energizing posture, lifting both upper and lower body activates core muscles and stimulates the pancreas. It also enhances circulation and is a great addition to morning routines.Ardha Matsyendrasana (Half Spinal Twist):This classic seated twist supports liver detoxification, improves digestion, and balances hormones—important factors in diabetes prevention.

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