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Running burns calories, builds cardiovascular strength, muscular strength in your lower body, and can even be a moving meditation.
Danielle Mika Nagel is an international Vinyasa Yoga and Meditation Teacher based in Vancouver, BC.
Morning time: The birds are singing, you haven’t checked your e-mail yet, and you have a moment of peace before the day attacks.
HuffPost Hawaii asked yoga instructor Noelani Love of Noelani Studios in Haleiwa on Oahu's North Shore to show us five poses that anyone can and should do to greet the morning. Standing backbend and side stretches: Inhale the arms up straight and bend back slightly to feel elongation throughout your entire body.
Before you have to talk to everyone else, use the morning as an opportunity to have a conversation with yourself. Tree pose: With feet hip distance apart, spread the toes wide to help plant yourself firmly on the ground. Plus, the yolks are rich in the B vitamin choline, important for memory, as well as carotenoids lutein and zeaxanthin, which promote eye health.
As long as an hour-long yoga and meditation class would be ideal to get the day started, unfortunately sometimes we don’t have the time (or the inclination to get out of our pajamas). Take a slow, full breath in through your nose and notice the back of the chest expand and the ribs widen.
Move into a tabletop position with the wrists directly beneath the shoulders and the knees beneath the hips. As you inhale, look forward, or up if it’s comfortable for your neck, reaching the tailbone toward the sky. Take the palms a little wider than shoulder width, tuck the toes and lift the hips into the air.
Here's our pick of 5 asanas you should try out every morning if you want to lose weight fast and quickly. Sleeping disorder can be caused due to many reasons such as poor eating habits, lack of good quality sleep, side effects from medicines. This is one of the most effective pranayama (breathing exercises) to purify your mind and body.
About Our Expert: Kiran Sawhney, a well known personal fitness trainer and the the founder of Fitnesolution, the personal fitness training studio in New Delhi. Workout CornerRead More Standing toe touch exercise provides a good stretch to your hamstrings, the four-muscle group in the back of each thigh. However, running by itself can lead to tightness in the hamstrings, hip flexors, quadriceps, and feet.Balance your running routine with some yoga poses that work on increasing flexibility in these overworked areas. She is registered with Yoga Alliance as E-RYT 500 and completed her initial Teacher Training under the guidance of certified teachers in the styles of Ashtanga, Anusara, and Iyengar. Unfortunately, many of us have no choice but to spend long periods of time in a car or a chair. Set an intention for the day, no matter how small, and meditate on that intention for a few peaceful moments.
Research shows that a high-protein morning meal wards off unhealthy snacking later in the day.
This is a 10-minute sequence that encourages the use of mindful breathing and gentle movement ensuring your day begins with ease and joy. Your arms lengthen by your side with your hands next to your feet, if it’s more comfortable, stack your hands underneath your forehead. As you exhale through the nose see if you can sink the buttocks back down toward the heels feeling the spine gently curving over the thighs.
Turn the right foot out to the side, ensuring the heel is aligning with the center arch of the left foot.
Then place the back of your head into the hollow of the palms (not on the palms or fingers). The headstand increases circulation to the brain, which causes improved brain function (intelligence and memory) and increased vitality and confidence. Adding to the benefits list this asana stimulates four of the most important endocrine glands - the pituitary, the pineal, the thyroid, and the parathyroid glands that are responsible for our very existence. If you are losing hair and worried about getting bald soon or later then this asana might help - The headstand promotes hair growth by increasing circulation to the scalp. The headstand causes an increase in circulation to the neck, which stimulates the baroreceptors in the neck.
Kapalbhati also rejuvenates the tired cells of your body, thus helping in reducing wrinkles and other signs of ageing. Anulom Vilom offers benefits in curing most of the internal bodily conditions and is very useful in releasing stress and anxiety. Retain the breath for a 16 counts and exhale from your right nostril with your ring fingers and little finger closing your left nostril to the count of 8.

Anulom Vilom benefits us by balancing the body's three doshas - Vata (Wind), Pitta (A bilious humour, or that secreted between the stomach and bowels and flowing through the liver and permeating spleen, heart, eyes, and skin) and Kapha (body fluid principle which relates to mucus, lubrication, and the carrier of nutrient.) Any imbalance in the three doshas will lead to illnesses.
Anulom Vilom also benefits you by bringing relief to conditions like sinus, respiratory problems, and asthma. It is also essential for you to combine it with a yogic diet that is purely vegetarian and do Kapalbhati daily, added Kiran. It stretches the groins and inner thighs, chest and shoulders, thus improving your sense of balance. Tree pose is very beneficial for relieving sciatica which is a pain affecting the back, hip, and outer side of the leg.
Like the common belief that breakfast is the most important meal of the day, your morning exercise routine is one of the most important things you can do to prepare for your to do list and feel great all day. Allow your head and neck to relax, feeling an even deeper stretch in the ribs and side body.
Inhale to bring one foot up, placing it either on the calf or the thigh (never place the foot on the knee).
Feel each knuckle and the finger pads on the ground to distribute the weight into the hands so that not all of the weight is on the wrists. By focusing on this practice right when you get out of bed, you can train yourself to keep it up all day. Draw your navel in towards your spine and press the soles of the feet down towards the ground. Continue through this movement, allowing the breath to lead and feeling the entire spine being massaged. Roll the shoulders away from the ears, keep the knees bent and start to walk one heel down at a time.
Take the arms parallel to the ground and reach out to the right side, keeping both legs straight with the thighs engaged. It improves many ailments, such as nervousness, tension, fatigue, sleeplessness, dullness, fear, poor blood circulation, bad memory, asthma, headaches, constipation, congested throat and liver or spleen. This calms the reticular formation down, causing reduced nerve impulses to the cerebral cortex. Removing of artery blockages and maintenance of cholesterol levels are some other benefits of this asana.
With 97% of water and high fibre content it will take care of your hunger pangs and will make you feel fuller for longer duration.
Consume fresh fruits and vegetables as much as possible to get your daily dose of nutrients.- Shiraz Siddiqui, Fitness Expert, Virtus Wellness Pvt Ltd.
The knees are hip distance apart and the tops of the feet are on the ground, the big toes are touching. Try to keep the creases of the elbows facing each other the entire time to protect the joint from hyperextension. Remember : it’s more important to keep the hips high than to get the soles of the feet to the ground.
As you inhale find length through the spine, exhale and the head moves slowly towards the feet.
When you can’t reach any further, pivot the arms so they are in one line, moving in opposite directions.
Performing this asana initiates the removal of carbon dioxide from the body, as a result it leads to blood purification. Then, inhale from your left nostril while keeping your right nostril closed with the thumb of your right hand for the count of 4. It is also effective in dealing with conditions like constipation, flatulence, diabetes, and obesity. This pose allows fresh blood to flow easily to the brain, cleansing and refreshing the brain, aiding the circulatory system. Inhale into cow (the head and tailbone lift up, dropping the belly towards the ground, heart extending forward). You may feel a little bit like a jellyfish, but trust me, your hamstrings don’t care how silly you look. Feel free to bend your knees to do this.Keep breathing deeply as you step your right foot all the way back into a deep lunge and lower your right knee down to the earth. Exhale into cat (arch the spine upwards, tuck the chin toward the chest, draw the navel in towards the spine).
Start doing and feel the difference," says Kiran Sawhney, a fitness and personal trainer who has excelled in Aerobics, yoga, tango and kick boxing. You could perform this exercise for around 15 minutes while taking a minute rest after every 5 minutes. You may want to double your mat under your right knee or place a towel so you have more support underneath your patella.

Continue for 2-3 minutes, moving slowly at first and steadily increasing your speed as you gain flexibility. Tuck your back toes under for more stability and keep your hips square to the front of the room.Engaging your abdominal muscles, extend your arms overhead.
This balance pose is a great time to set an intention for your day -- perhaps an intention of balance, perseverance, fun, or whatever you desire!
Soften your shoulders, neck, and jaw, and slowly bend over to the left, using your left hand to gently pull onto the right wrist. Repeat with the other leg.Trikonasana (Triangle Pose)You may like to use a block for this pose.
Triangle pose opens up the groins, while strengthening the core muscles of your abdominals and lower back. Begin in Tadasana (Mountain pose) at the top of your mat with your feet about hip-distance apart. Take a big step (about 3 feet) back with your left foot and pivot your left foot down so it is flat on the mat.
Your left foot will be somewhat parallel to the short end of your mat while your right foot will be parallel to the length of the mat. Your right heel should bisect the arch of your left foot and that invisible line should be about parallel to the length of your mat.Root both feet into the earth and distribute your weight equally. Extend your arms into a T shape and hinge at your right hip crease as you extend your right fingertips down onto your shin, block, or earth.Keep lengthening through your right side waist as you spread your collarbone and reach your left arm up towards the sky. Soften through your neck and shoulders and feel free to gaze down towards your right foot or your left hand.
If balancing in this pose is an issue or your neck feels strained, keep the gaze down towards your right foot. Breathe for about eight cycles of breath.On your inhale, root through your right foot and rise up to standing.
Step your left foot all the way up to meet your right and take a few breaths to recover in Tadasana. With the variation in the arms, you will also create more space in your shoulders and chest.Begin in Tadasana again and step your left foot back about 2 to 3 feet this time. Your left foot will be at a 45-degree angle and your right foot will be parallel to the length of the mat. Equally distribute your weight between your two feet.Engage your legs and square your hips to the front of the room. Lengthen through both sides of your waist and try to maintain this length in your spine as you fold forward, hinging at your hip crease.
If balance is an issue, release the fingertips onto your shin, earth, or two blocks on either side of your feet. With the fingers interlaced behind your back, you are creating more flexibility and mobility in the shoulders. If your fingers are interlaced, hug your shoulder blades closer to each other and lift the hands away from the lower back. Take about five cycles of breath here.On your inhale, root into your right foot and rise up to standing, releasing the hands behind the back. Step your left foot up to meet the right and rest in Tadasana for a few breaths before repeating the posture on the other side.Seated Sole Stretch PoseMany runners have experienced plantar fasciitis, which feels like a stabbing pain at the bottom of your foot.
Try incorporating this stretch to alleviate or help prevent pain in the foot.Begin seated on your shins with your feet placed right underneath your hips.
If this is the first time you are stretching out the soles of your feet, it may feel very uncomfortable.Listen to your body. If your feet are doing OK, walk your fingertips back so your palms are resting on your thighs and your bum is resting on your heels with your toes tucked under. Breathe deeply and stay for about 5 to 10 cycles of breath.Release the posture by walking the fingertips forward again and untuck your toes. Recover for a few breaths and repeat once more.Parsva Balasana (Thread the Needle Pose)Lie down onto your back.
Stay here or hug your left knee in towards your chest and interlace your fingers behind your left thigh.
If your head starts to lift off the mat, release the left leg, and keep the left foot on the floor.
If you have tighter hamstrings, you may enjoy placing a block or bolster underneath your sacrum.

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