YOGA - Overview

Benefits of Exercise

• Increased energy expenditure
• Increased metabolism
• Increased energy
• Suppressed appetite
• Decreased blood pressure
• Improved lipid levels and heart function

Healthy Food Choices

• Whole grain breads and cereals
• Lean meats (baked, grilled, broiled)
• Fruit: fresh, frozen, canned (no added sugar)
• Limit fruit juices due to excess calories
• Vegetables: fresh, frozen, canned (remember seasoning plays a role)
• Dairy: skim and low fat products
• Fats: use in limited amounts (includes oils, margarine, butter, mayo dressings

Beverages

• Water! Water! Water! (100 ounces)
• Calorie free beverages
• No caramel colored drinks: they will counteract with the Lipotrophic injections

YOGA - Tips for Diet

Do's and Dont's for Diet

• At least 10-12 glasses of water in a day.
• Green vegetables,sprouts,fruits,fresh fruit juices.
• Unprocessed butter,curd from well nourished dairies.
• Avoid non-veg,junk,spicy food.
• Increase usage of pulses in daily food habits
• Don't use off season vegetables,fruits.
• Reduce and avoid intake of beverage and alchohal.
• Meat, fish and eggs.
• Artificial, processed and junk foods.
• Canned food, except naturally canned fruits and tomatoes.
• Animal fats, margarine and poor quality oils.
• Factory farm dairy products.
• Garlic, onions and other over-spiced food.
• Fried food.
• White sugar and white flour.
• Artificial sweeteners.
• Old, stale, over and reheated food.
• Alcohol, tobacco and all other stimulants.

YOGA - Tips for Begginers

Do's and Dont's for Yoga

1. Rise early in the morning(best time for yoga).

2. Must answer the nature calls before starting off with yoga.

3. Try to perform yoga at a place having access to fresh air,silence it requires concentration and full attention while performing certain asanas.

4. Begin from light asanas before starting off with more complex one.

5. Do as much your body resist don't overdo any asana it won't let you achieve whole benefit in one go.

6. Never do yoga if you feel restless or fatigued.

7. Don't take bath immediately after yoga and drink water,or any type of liquid product.

Begginers YOGASANA routines for YOGA

Suryanamaskara,Tadasana,Virasana,Ustrasana,Halasana,Savasana.

One must begin with Suryanamaskara asana a very gentle and easy posture of YOGA and then gradually graduate to next level of asanas.

YOGA - Work Place

In fact, depending on your desk setup, clothing, and the level of comfort one can practically do an entire yoga practice at office desk. 

1. Begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart. 

2. Place your palms flat on your thighs, and feel length in your spine—head balanced over heart, heart balanced over hips. 

3. Inhale and exhale evenly for five counts each. Repeat as many times as you'd like. 

4. Inhale and lift your arms overhead, taking hold of your left wrist with your right hand. 

5. On an exhalation, bend to the right. Stay there for three breaths. 

6. As you inhale, come back up to vertical and change wrists. Exhale, and bend to the left. 

7. Stay there for three breaths. Inhale back up to a tall spine. 

8. Exhale, release your arms. Circle your shoulders a few times, sensuously rolling them up, back and down. 

9. On the fourth roll, interlace your fingers behind your back with your arms as straight as you are able to make them. 

10. If you don’t have room behind you, reach back and hold onto the outside edges of the back of your chair. 

11. On an inhalation, lift your chest, making a high backbend. Stay here and draw three full, rich breaths into your body. As you exhale, release your hands, place them on your knees and round your spine. 

12. Tuck your pelvis and pull your navel away from your knees, coming into a seated cat pose. Breathe deeply and feel the broadness of the back body. Let your head dangle to open the back of the neck. From where you are, begin to fold forward, letting your upper body fall through your thighs. You may be able to reach the floor with your palms flat. 

13. Otherwise, try to hold onto your ankles or shins. The idea is to let your head drop lower than your hips—this is an inversion.

14. Slowly roll up and find length in your spine. On an exhalation, twist to the right. You can place your left hand on the outside of your right thigh and your right hand on the back of your chair. 

15. Check to make sure that your right armpit-chest area is lifted. Remember to include your head in the twist as well. 

16. As you look over your right shoulder, move your eyes to the upper right corner of your eyes and then the lower right corner. 

17. Repeat this eye exercise two times. Then close your eyes as you untwist back to center. Repeat to the other side. This should take five minutes or less and be quite refreshing.