Sitting at home for months has made people shift everyday fitness to virtual or online programmes. Here's a list of a few digital fitness platforms to help you reach your fitness goal from the comfort of your home.
Is an online fitness start-up that connects the country's top trainers and fitness experts with fitness enthusiasts and individuals free of cost. It covers Yoga to Zumba and Running to HIIT, allowing users to create their own schedules and ensure uninterrupted fitness training at home or on the road with the app. It organises interactive group workout sessions with live trainers, leading to trainer empowerment and incorporating the concept of working out 'Anytime, Anywhere'.
GOQii's smart health ecosystem integration tools for real-time personalised coaching, a health ecommerce store, scheduling doctor appointments, and a unique 'GOQii Cash' programme where healthy behaviour is rewarded with cash discounts and insurance discounts. The smart-tech-enabled startup already had a pre-existing platform of live videos (GOQii Play), ecommerce (GOQii store), and doctor consultations.
At cure. fit, one makes group workouts fun, daily food healthy & tasty, mental fitness easy with yoga and meditation, and medical and lifestyle care hassle-free. These guided workouts at cure fit include bodyweight exercises that will strengthen the midsection, burn belly fat and help improve your overall fitness.
Daily Yoga inspires yogis worldwide with the largest yoga pose base. It helps one practice yoga on all mobile devices and multi-platforms. It has more than 100 yoga and meditation classes to help people from all levels. A whole series of beginner-friendly tutorials to help you find a different and better self in only 2 weeks. Most of them are between three to sixty minutes, and it's designed for both beginners and professionals.
If you are looking to incorporate yoga into your weight loss or staying fit program, the programs are designed for exactly that.
Based in Bologna, Italy, Technogym's new fitness app TW, (TWellness), helps users access specialised sessions conducted by master trainers at Technogym, across the globe. Technogym also offers a complete range of products for home fitness based on the space available, training needs, sports passions, or home interior style.
30 Day Fitness
The name of this app is quite relevant as this fitness app has the personalised 30-day challenges to help you achieve your goals of being more active, lose weight, or gain muscle. This app has 400-odd individual fitness workouts that are designed to be done at home or pretty much anywhere. These workouts are named after different cities of the world and under each city, there's a particular set of workouts to be completed.
(Puja Gupta )
During winter days, the body becomes stiff which makes it prone to cramps, joint pain, and injury. Yoga can cure your winter lethargy and stiffness.
All you need is your yoga mat and as little as 20 minutes thrice a week to see the difference. Exercise heats up the body from the inside and releases stiffness from the muscles making you feel active and energetic. Grand Master Akshar shares a few yoga poses that may help deal with these winter woes.
Start your day with sukshma vyayam. In yoga, warming up of the body starts from the toes and goes all the way up. You can start with ankle rotations, warming up the ankle joints, moving on to your knees, hips, arms, neck, and head. Warming up the body ensures that your productive levels on the mat are high and you also remain free from injuries.
Practise gently and slowly keeping awareness on each movement and syncing your breath along with each posture. When you practice slowly it ensures that you are mindful of your movements and this results in better strength flexibility and a positive outcome overall. Establish the communication between the mind and the body through the breath in a gentle and slow manner. Practicing any movements in a hasty way not only leads to injury but can also harm the respiratory and the nervous system.
Choose your environment
During the winter, choose a warm and cosy place for your practice. If indoors, choose a room or a spot where there isn't a cold draft in the air. If you are practicing outdoors make sure that you are well covered in warm clothing. Practise is vital to keep your body in good health and in a mobile condition. Practice the following yoga postures:
Cat Pose- Urdvha Mukhi /Adhomukhi Marjariasana: To get into this pose, kneel down placing your knees under the hips and palms under your shoulders. Inhale and curl your spine to look up. Exhale and round your back and shoulders to look at your navel. This asana is good for warming up the spine.
Downward Dog -- Adhomukhi Svanasana: To form downward dog, you can start in Child's Pose resting your pelvis on your heels and reaching out in front of you with your forehead on the floor. From here, bring your toes down to push your knees and pelvis up forming a triangular shape with the body. Make sure the distance between the palms and your feet is neither too far away nor is it too close.
Upward Facing Dog -Urdvha Mukhi Svanasana: Come to plank posture and from here gently drop the pelvis and the stomach down without touching the floor. Lift the chest and the shoulders towards the sky and look up. In this posture do not bend your elbows and squeeze the glutes to activate the back muscles.
These are simple and effective postures that can be performed by practitioners of any age. Once you are able to perform these postures with ease then you can add advanced level asanas in your practice such as Wheel Pose, Bow Pose, Peacock Pose, Headstand and so on. Along with your yoga practice, ensure that you monitor your food intake and consume water at room temperature. (Puja Gupta)
Kapalbhati Pranayama is a breathing practice in yoga. It gets its name from the Sanskrit words, Kapal, meaning skull, and bhati meaning “to shine”. Kapalbhati can help reduce workplace tension, relationship stress, other worries, and anxieties, by soothing your mind and ultimately putting you to sleep.
Kapal = forehead; Bhati = shining; Pranayama = breathing technique
Here’s a very powerful breathing exercise that not just helps you lose weight but also brings your entire system into a perfect balance. Yes, Kapalbhati Pranayama or Skull Shining breathing technique.
Why to do Kapalbhati Pranayama?
When you do pranayama, 80% of the toxins in our body are released through the outgoing breath. The regular practice of Kapalbhati Pranayama detoxifies all the systems in our body. And the obvious sign of a healthy body is a shining forehead.
Kapal Bhati literally translates to ‘the shining forehead,’ and this is precisely what happens with regular practice of this pranayama- a forehead that glows not just from outside, but also an intellect that becomes sharp and refined.
Also, Read► Pranayam helps in combating stress, anxiety, depression: AIIMS research
How to do Kapalbhati Pranayama Step by Step
Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
Take a deep breath in.
As you exhale, pull your stomach. Pull your navel in the back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
As you relax the navel and abdomen, the breath flows into your lungs automatically.
Take 20 such breaths to complete one round of Kapal Bhati Pranayama.
After completing the round, relax with your eyes closed and observe the sensations in your body.
Do two more rounds of Kapal Bhati Pranayama.
4 Tips for Kapalbhati Beginners
The exhalation in the Skull Shining Breathing technique is active and forceful. So, just throw out your breath.
Don't worry about the inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally.
Keep your awareness on breathing out.
Practice this technique at home on an empty stomach.
Also, Read► COVID-19: Drink kadha, do pranayam, PM tells village heads
8 Benefits of Kapalbhati Pranayama
Increases the metabolic rate and aids in weight loss
Clears the nadis (subtle energy channels)
Stimulates abdominal organs and thus is extremely useful to those with diabetes
Improves blood circulation and adds radiance to the face
Improves digestive tract functioning, absorption, and assimilation of nutrients
Results in a taut and trimmed down belly
Energizes the nervous system and rejuvenates brain cells
Calms and uplifts the mind
Who should avoid doing Kapal Bhati Pranayama?
Avoid practicing this breathing technique if you have an artificial pacemaker or stent, epilepsy, hernia, backache due to slip disc, or have recently undergone abdominal surgery.
Women should not practice the Skull Shining Breathing technique during and shortly after pregnancy as well as during menstruation as it involves vigorous abdominal squeezes.
People with hypertension and heart problems should practice this breathing technique only under a yoga expert's guidance.
Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor.
In our day-to-day beauty regime, psychological peace and spiritual balance play a relevant role. We never think but most of our skin problems are due to various imbalances in our body fluids, blood circulation, no exercise, and stress too.
Apart from its innumerable health benefits, Yoga also helps to beautify skin. Practicing yoga daily is beneficial and helps eliminate toxins from your body through sweating, breath-workout, and poses that detoxify the body and increase blood circulation, points out cosmetic surgeon Dr. Geeta Grewal.
Here are a few yoga asanas that can help to provide you a firm face and glowing skin:
Increase blood flows to your face
Standing forward bend and let your head free or uttanasana and viprita karani. These poses help the blood to rush to your head, reverses the aging effect, and giving your cells a rejuvenating boost of oxygen.
Yoga also makes your skin tighter and smoother, as you work with muscles of the forehead and around your eyes that helps to erase the effects when you performed. When you practice facial yoga like the lion, the V, and smiling faces, it helps to reduce your forehead wrinkles by increasing circulation, relaxing muscles, and reducing stress.
The downward-facing Mudras like Marichyasana, Dhanurasana, and halasana, reduce dullness and clear the acne, disseminating that amazing young-looking glow and improve your complexion drastically.
Reduce facial fat
At one point in time, you will stop liking the chubbiness of your cheeks and facial fat. Yoga pose for cheeks, lips, and jaw can help you to tighten your skin and reduce your facial fat. The cheeks workouts are the easiest workout that you can do anywhere anytime to tone and firm your facial muscles, cheeks, and lips. Some of them are the V, smiling, etc.
Exterminate double chin
Yoga poses like chin lift, rolling the neck, lip pull, jaw release, platsyma tone help to get a chiseled jawline and high cheekbone which are in the trend that defines the face.
Get rid of pimples
Yoga increases blood flow, removes toxins, and captures free radicals that help you to get rid of pimples. Pimples mainly caused due to stress and hormonal changes. Thus, yoga helps to balance hormones, relax your body, and relieves stress. Various yoga poses like uttanasana, trikonasana, kapalbhati, viparita karani, pavan muktasana can help you fight pimples.
Free from acne and scars
Acne and scars are very common these days; seven out of 10 people are facing the problem of scars and acne. This causes mainly due to poor digestion, imbalance hormones, toxication in the liver and kidney, and improper blood circulation. Pranayam breathing, rabbit pose, child pose, spinal twists, adequate sleep help you to get rid of scars and acne.
Remove dark circles
The natural way to zap those dark circles away is yoga like hastpadotasan, sambhavi mudras, and Surya namaskar.
Faster Hair Growth
Yoga is also highly capable of treating all types of hair and scalp problems. If you have been suffering from the problem of hair loss, you can try various yoga poses for actual results. Some of the best poses of yoga for hair growth that also help to prevent hair loss are Vajrasana, Adho Mukha Svanasana, Sarvangasan, and Balyam Yoga. (Agency
As winter comes along, the air gets crisp and dry. That has a direct effect on the metabolic functioning of the body. Yoga and Ayurveda strongly advocate adapting to the changing seasons hence, it becomes important to make the necessary changes to your diet and exercise.
Nishtha Bijlani, a Mumbai based certified Yoga Expert suggests different ways to deal with the winter chills:
Start your day with a warm glass of water. This helps to aid the sluggish digestion during the winters and helps clear the bowels effectively.
Practice the Yogic Kriyas as hereunder:
Kapalbhati is also known as the breath of fire. It increases the Agni or fires element in the body. It improves the functioning of the digestive and respiratory systems. With regular practice, it helps cleanse the frontal lobes of the lungs, releases toxins, and drains the sinus beds.
Sit on the mat in a cross-leg position or on a chair with your back upright. The focus is on active exhalation. The inhalation is passive. Keep the eyes and mouth closed as you start the first round with 20 active exhalations.
Release the breath actively through the nose and belly. There will be a sound that accompanies your exhalation. You will notice the belly naturally pump inward with every exhalation. Avoid tensing the face and the rest of the body.
You can gradually increase to 50 strokes of breath and more. Practice this early morning on an empty stomach. Avoid during pregnancy, menstruation, and in case of high BP.
Similar to Kapalbhati, the practice of Bhastrika is done with active inhalation & exhalation. It raises the heat in the body and helps clear the toxin build-up. It gives great power to the lungs and leaves one feeling light and relaxed.
Begin in a comfortable seated position on the mat or chair. Along with the breath, we will create a downward pulling action with the hands. On inhale take your hands up and on exhale, make a fist to pull down. Continue this up-down action with the hands coordinating with the breath. Remember to keep both the inhale & exhale actively.
Practice this early morning on an empty stomach. Avoid during pregnancy, menstruation, and in case of high BP.
These are gentle movements done to lubricate and mobilize joints. Especially helpful in cold dry weather when the joints stiffen up. The practice of Sukshma Vyayam takes just 10-15 min and it has the power to unblock the stagnant flow of energy in our joints. It sharpens the senses, refreshes the mind, and redirects life back in.
Some movements that you can do:
Neck movement: Simply move the neck in all 4 directions: up, down, left, right, and back to the center.
Wrist rotation: Make a fist, extend your hands forward at shoulder height. Make outer circles with your wrists followed by inner circles.
Point & flex the feet: Can be done standing or seated with legs stretched open. Point your toes forward in plantar flexion and then turn your toes toward you in dorsiflexion. Keep the movement from the ankle joints.
Dhanurasana is a backward bend, also known as the bow pose. Not only does help to effectively open the spine, but also improves respiration and digestion.
It stretches to open the body, releasing all stiffness and tightness. It helps to create suppleness in the spine and freeness in the breath.
Lie down in a prone position with your belly resting on the mat. Bend your knees and grab the outer sides of your feet. Using the strength of your legs, pull your chest up, lifting it off the mat. Remember to not pull your feet down to the hips.
Keep moving the legs back and create the expansion in the chest. When you are done, slowly release the feet and rest on the mat.
Avoid: If you have a back or knee injury.
Eat Warm Foods
This is the season to have warm soups and meals. Choose to eat light home-cooked meals instead of heavy dense foods. As the digestion tends to get sluggish during winters, it's best to eat early dinners and keep the heaviest meal for lunch when the sun is the strongest.
Our bodies follow a circadian rhythm that moves as per the sun. Hence, the digestive power is the strongest at noon. Stay away from cold salads, frozen meals, and raw food. Include spices, nuts, ghee, and honey.
As the season changes, so shall our routine. This winter remembers to keep yourself warm, nourished, and active with these simple changes to the lifestyle.
Yoga is such a heritage of India, which has been helping people in giving healthy life to people since ancient times. Let us now know what benefits children can get from doing yoga and know some yoga asanas.
Importance of Yoga for Children
Helpful in Building Self-Confidence: A research has found a mild, but significant improvement in confidence levels in yoga students, in social confidence with teachers, in communication-related confidence with peers, and in-classroom contributions. Apart from this, it is also said that yoga can also help in increasing self-esteem.
For Meditation and Concentration: It often becomes difficult for children to concentrate on any task. This is called Attention deficit hyperactivity disorder. This problem can be reduced by adding. It can also help to increase children's memory.
Improve Balance and Coordination: Yoga can improve children's balance and coordination. This improvement is seen especially in young athletes who need to maintain balance and coordination simultaneously.
Yoga to Improve Academic Performance: Every parent wants to have a good educational performance of children. Yoga can also be helpful in improving it. Research says that by performing yoga daily, the academic performance of a child can be improved. Yoga can help the child to perform best in school by controlling the pressure of the education on the children's minds.
Reduce Stress Levels: Children are often stressed due to school and home environments. It is said that doing yoga can reduce the stress in the child. This can help eliminate stress. Also, the negative behavior of children can be reduced.
5 Easy Yoga Asanas for Children
Pranayama is breathing related to yoga. In this, the action of exhaling and breathing is done. Pranayama is also called yogic breathing. It involves breathing as well as the exercise of the heart and nervous system. This brings emotional stability and peace of mind.
Balasana is also one of the calms to soothe the mind. It is also called the child pose in English. This asana can benefit the body as well as reduce stress and improve brain health. Can help promote positive thoughts, which can reduce anxiety and stress.
Tadasana is called Mountain Pose and Palm Tree Posture in English. In this, the child is shaped like a mountain and a tree. This stretches the muscles of the entire body. It can help in maintaining the complete fitness of children. It is also said that this yogasana can be helpful in improving the length of children. Also, Tadasana can play an important role in improving concentration.
Setu Bandh Asana
Sethubandhasana is called Bridge Pose in English. In this posture, the body looks like a bridge. Because of this shape, it is called Sethubandhasana. It is advisable to perform Sethubandhasan to reduce stress and depression and strengthen muscles. It can also help ease digestion and relieve constipation.
In this Yogasana done on the stomach, the body shape is like a bow, due to which it is called Dhanurasana. Its name in English is Bo Pose. Dhanurasana is considered good for joints such as shoulders, knees, spine, and ankles.
This causes massage of the pancreas and liver. This can reduce the fat of the waist and buttock. Also can relieve backache and abdominal pain. In addition, it can make the muscles of the abdomen, legs, and arms strong.