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Yoga Poses for Newbies

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Yoga is a system of unique exercises and postures that helps you attain mental and bodily control and promotes wellbeing. It helps realize your “self” its distinction from mind, body and will, thus helping it in attaining liberation. The benefits of this ancient art are enormous, ranging from physical and emotional health to spiritual benefits.

Yoga postures, also known as asanas, help promote the physical wellbeing of an individual by improving blood circulation, reducing weight, relieving respiratory problems especially asthma, reducing risk for cardiovascular disease, and normalizing blood pressure levels.


When performed on a regular basis, yoga exercises improve physical strength and stamina, and reduce the risk for falling and associated injuries. Numerous researches have revealed that yoga helps reduce the amount of toxins absorbed by one’s body tissues, thus slowing down their deterioration.

Yoga helps improve your level of concentration and enhances mental clarity. At an advanced level, yoga has also been shown to help in developing psychic powers. Moreover, yoga helps unite your “self” with the environment and the people around you.

If you are a newbie in this field, then there are numerous yoga poses for beginners that can help you control your “self” and take you to the next level. Remember that yoga is comprised of three main modules namely exercise, breathing and meditation and there are separate beginner poses for each of these modules.

Some popular beginner poses for the exercise module include Tada Asana, Kona Asana, Trikonasana, Uttanpanda Asana, Markat Asana, Leg Rotation Asana, and Yoga Mudra. Tada Asana makes an excellent pose for beginners as it helps improve stretching, increases flexibility and increases height. Kona Asana strengthens the bones and relieves joint inflammation.

Trikonasana strengthens the back muscles and helps reduce back ache. Uttanpanda Asana has been shown to relieve indigestion and other gastrointestinal problems. Markat Asana is a supine yoga pose that promotes flexible back. Leg Rotation Asana makes an excellent supine yoga pose for those beginners who are looking for permanent weight loss. Yoga Mudra is a sitting yoga pose that helps in retaining beauty and youthfulness.

Yoga beginner poses for breathing module include Vajra Asana, Padam Asana, and Sukh Asana. Vajra Asana, also known as Diamond Pose, improves the function of lungs and cures varicose veins. Padam Asana, also known as Lotus Pose, improves cardiovascular disease and promotes peace of mind. Sukh Asana or Easy Pose is meant for people who find it difficult to execute Vajra Asana and Padam Asana.

Beginner poses for yoga meditation module include Bal Asana and Yoga Nidra. Bal Asana makes an excellent beginner pose for the relaxation of soul and body. Yoga Nidra is a meditation pose that promotes deep sleep, improves intelligence and promotes clarity of mind.

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Six Wonderful Macronutrient Benefits

The macronutrients are the three main nutrients your body needs to survive. They include carbohydrates, dietary fats and protein. But what exactly do they do for your body?

Read on for six of the fantastic benefits they can provide.



Dietary fats can protect you from a number of diseases. They reduce your heart disease risk by lowering blood pressure, lowering blood triglyceride levels and reducing the presence of lipoprotein (a) (a strong risk factor for heart disease) in your blood. Dietary fats have also been shown to protect you from breast cancer, colon cancer and prostate cancer. Finally, they keep your immune system strong which further enhances your ability to fight disease.


Carbohydrates provide your body with a quick, convenient source of energy. This enables all the cells in your body to function properly. Whilst your body can break down dietary fats and protein for energy it is a much less efficient process.


Carbohydrates provide your body with a number of important nutrients. Fibre is an indigestible carbohydrate that keeps your blood glucose levels stable and promotes good bowel health. Phytonutrients are naturally occurring chemicals found in plants that protect your body from damage and disease. Vitamins are essential nutrients that protect you from disease, keep your immune system strong, support healthy growth and much more.


The primary function of protein is to build, maintain and repair your body’s cells. When you are growing your body uses protein to build strong bones, muscles and more. When you are fully grown your body uses protein to keep these cells strong and repair any that become damaged. Dietary fats also support your cells by assisting in the production of healthy skin cells and keeping the cell walls strong.


Dietary fats play a key role in organ health. They keep your brain healthy by promoting the production of cell membranes and signal pathways. They also support heart health by providing palmitic acid and stearic acid (two types of saturated fat that the heart uses for fuel when stressed). On top of this they protect your liver from harmful substances and have been shown to reverse liver damage. Finally, they reduce surface tension in the lungs by supporting the production of lung surfactant.


Research suggests that dietary fats can both burn and prevent the build up of body fat. Protein can also help you lose weight in two ways. First, a meal high in protein can burn up to 25% more calories during digestion than a meal high in carbohydrates. Secondly, protein (and in particular the amino acid leucine) has been shown to act as an appetite suppressant.

I hope this article has given you a better insight into the macronutrients and how they benefit your health. As you can see they do almost everything your body requires. They give you energy, protect you from damage and disease, support healthy growth and even help you lose weight. So if you want to enjoy all these benefits make sure your diet contains sufficient levels of all three macronutrients.

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Workout Tips – Senior Citizens Should Still Workout

As you grow older, staying fit and healthy is more important than ever before as a senior citizen. By following an active lifestyle and working out regularly, you will definitely take care of your health and increase stamina. The suggestions listed here will present some handy fitness strategies for a senior.

Growing older doesn’t mean you have to stop working out. In fact tons of senior citizens are becoming more active than ever. They might have to start making small changes in the way they go about exercising.


Always putting safety first and foremost. Senior citizens should workout and can do all the exercises of younger people. This includes, weightlifting, yoga, running, cardio and aerobics.

Seniors have to exercise and build muscle to prevent bone mass loss. The longer the person puts off working out the more chances of developing osteoporosis and other ailments. To prevent loss of strength the individual should do some form of strength training and incorporate some cardio for stamina. Cardio exercise also keeps the heart healthy. Yoga is also a great exercise for seniors. It helps with balance and flexibility.

Joining a senior class at a local gym is a very good for you. Not only will it help the person to get into shape, but help make new friends to workout with. The more people you can find to exercise the more fun the class is going to be. There are more senior classes opening up than ever before. Enjoy this time and workout hard. You’re body will reward you with increased energy and more stamina.

People have to realize that walking is one of the best exercises you can do. Walking costs nothing but the time and effort that the person puts forth. It’s one exercise that can help almost all seniors. Anyone can do it, and for the most part there is not much stress on the joints. Walking outside, walking on the treadmill, and walking on trails offer you lots of options. Try to walk a minimum of twenty minutes a day, one hour maximum. The more the individual walks, the more likely they are going to see positive results.

Swimming for senior citizens is very helpful for joints and tendons. Low impact swimming also aids in muscle recovery and healing. Senior classes normally offer swimming and most people love the benefits and feeling after a nice swim. The amount or swimming is totally up to the person. I have seen many seniors swimming laps in the pool, so for a good workout maybe start with one or two laps and work up from there.

As we get older it’s even more important to take care of your body. Yes it is true seniors do get some aches and pains from time to time. That should not stop the person from being active. Keep striving everyday to exercise to fight of disease and to feel great.