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5 Hatha Yoga Poses That Can be Performed a Home

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Hatha is comprised of many different asanas or poses as well as breathing techniques highly recommended for beginners doing yoga at home.

Here are 5 easy Hatha yoga poses you can learn:

Hatha

1. Lotus Pose

One of the easiest Hatha yoga poses, this pose teaches awareness, meditation and patience.

How to do it:

Start in a sitting position with your legs stretched out in front of you. Slowly bend your right leg and bring your foot close to your left groin. Then bend your left leg and slide it gently on top of the right. Keep the soles of your feet perpendicular to the floor. Bring your hands to prayer position in chest level, take several deep breaths then relax.

2. Plow Pose

This pose stretches and strengthens both your back and leg muscles. It’s a good pose to learn to help improve flexibility when doing yoga at home.

How to do it:

Start by lying on your back with your arms by your sides. Bend your knees slowly, bringing the soles of your feet close to your buttocks. Raise your heels towards the ceiling and with your arms and back pressed to the floor, lower your legs over your head as close to the floor as you can. Hold for 4-5 breaths before going back to the starting position.

3. Staff Pose

This Hatha yoga pose stretches the back of your legs, opens your chest and lengthens your spine.

How to do it:

Begin this pose in a sitting position, your legs stretched in front of you. Place your hands behind your hips with your fingers pointing away from you. With your back straight and your shoulders relaxed, slowly press your chest forward. Stretch your arms then pull your toes toward you. Hold this pose for 3-6 breaths.

4. Standing Forward Bend

Another easy pose to learn when doing yoga at home is the Standing Forward Bend. It helps stretch the legs, the hips and the spine while keeping the knees flexed. It is also known to help improve circulation.

How to do it:

Stand straight with your feet apart hip-width. Stretch your spine as you inhale then bend forward as you exhale. Place your hands under the front of each foot. Hold this pose for 30 seconds to 1 minute then inhale before going back to the starting position.

5. Bridge Pose

The Bridge pose helps strengthen the back, buttocks, neck, spine and thighs. It is also another Hatha yoga pose that helps improve circulation.

How to do it:

Start by lying on your back with your arms at your sides and your knees bent. Move your heels as close to the buttocks as possible before slowly raising your hips upwards. Press your shoulder blades down and slightly lift your chin. Hold for 30 seconds to 1 minute.

When doing yoga at home, practice these easy Hatha yoga poses first before moving on to more complicated poses.

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4 Reasons to Avoid Macronutrient Overdose

The macronutrients are the three main nutrients that your body needs to survive. You need to consume relatively large quantities of carbohydrates, dietary fats and proteins to ensure that your body functions properly. However, there is a limit to how much you can safely consume and exceeding that limit can have a number of adverse effects.

In this article I will be expanding on this topic and discussing four of the negative side effects associated with macronutrient overdose.

macronutrients

1) DEHYDRATION

Eating too much protein has been linked with dehydration. A study from the Federation of American Societies for Experimental Biology looked at five endurance athletes who consumed low (63g per day), moderate (123g per day) and high (246g per day) levels of protein over three periods of four weeks. They found that as protein consumption increased, hydration levels went down. Dehydration can have an adverse effect on your health and put you at risk of a number of heat related illnesses.

2) FLUCTUATING ENERGY LEVELS

Consuming too many carbohydrates causes your blood glucose levels to increase rapidly and then fall dramatically. Eating high levels of omega 3 essential fatty acids (EFAs) has also been linked with elevated blood glucose levels. Your body uses blood glucose for energy so any fluctuations can have a direct effect on your energy levels. One minute you may feel full of energy and then the next minute you will feel as though all the energy has been sucked from your body. This makes it extremely difficult to concentrate and function properly throughout the day.

3) INCREASED LOW DENSITY LIPOPROTEIN (LDL) CHOLESTEROL LEVELS

Eating high levels of saturated fat has been linked with increased LDL cholesterol levels. LDL cholesterol builds up in your artery walls causing blockages. This restricts the flow of blood to your vital organs which can lead to both organ damage and heart disease.

4) WEIGHT GAIN

Weight gain is probably the most common symptom associated with macronutrient overdose. If you eat too many carbohydrates any that are not required for energy are stored as body fat. Consuming too much protein has exactly the same effect with any excess being converted into body fat. Overindulging on dietary fats can also lead to rapid weight gain as they contain more than twice the calories (nine calories per gram) of carbohydrates and proteins (four calories per gram).

Whilst the macronutrients are essential for life and good health you need to keep an eye on how much of each type you are consuming. To ensure that you are not eating too many macronutrients you first need to check that the daily amount of calories you consume is in line with the amount your body burns.

Then you need to ensure that no more than 70% of your daily calories come from a single macronutrient (so having 90% of your daily calories come from carbohydrates would be too much). If you stick to these rules you should be avoid the negative symptoms discussed in this article and enjoy all the benefits that the macronutrients can offer.

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Fitness Tips for Senior Citizens

As senior citizens get older it is very important to stay active in order to maintain overall health. Some of you cannot exercise like you use to, but you can still workout and keep safe at the same time. Here are some tips to help you.

I recommend checking with your doctor if you have not worked out in over a year. It is wise to get a check up once a year any way, so while your there ask about an exercise program.

senior citizens

It is important to do something that you enjoy when thinking about a fitness plan. It could be lifting weights or walking on a treadmill. Any exercise is better than nothing at all. I find that seniors love to workout provided that the exercise routines are fun.

Most seniors like to workout with a trainer or a partner. I feel the reason for this is that they feel comfortable with someone helping them with their exercises. If it makes them train harder and safer then it’s great for them.

Some seniors nowadays are in such good shape they can help me workout. I’m always amazed at what some senior citizens can do in a gym. Quite a few of them are still very strong and muscular. I can only hope that I will be in that good of shape.

If you never worked out or starting to get back into the swing of things. I would start off very slow at first. The individual does not want to hurt themselves right off the starting block. Take your time and the strength and endurance will come back gradually. You will have some muscle soreness when starting off. Just don’t overdo it at first. The body has ways to overcome muscle soreness with rest and proper nutrition.

Starting out a fitness plan for senior citizens, I would recommend setting some short- term goals to get going. It could be something like walking a block. Walking on the treadmill, or even lifting some light weights. The more goals you set the more likely the person will keep exercising and making progress.

Please make sure you stay hydrated by drinking water throughout your workouts. Staying hydrated will also help if you suffer from cramping.

Also please make sure you have good fitted sneakers. It’s very important for your safety to have a nice pair of sneakers.

Please stretch before and after you exercise. Your body will love this and prevent injuries. As we get older our joints and ligaments shorten, so stretching helps to elongate the muscle.

As senior citizens it is wise to start a fitness routine in order to maintain a healthy body and mind. It won’t take long once you have a fitness plan to see great results.