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Some Simple Yoga Exercises to Improve General Health and Sexual Abilities

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A healthy genital area is of great importance both for the general well-being and for the sexual abilities. The same is true about a healthy respiratory tract and breathing apparatus. Here are presented three poses and three breathing exercises that have the following effects when done together in a series:

– They stimulate the physiological functions of the genital and anal area.
– They correct muscle weakness and anatomical problems of the anal and genital region. -They increase the sexual drive and abilities.
– They produce a stimulating response that spreads upwards along the spine and revitalizes the whole body.
– They stimulate the physiological functions of the respiratory tract and help against infections in the airways.
– The exercises are very good to start each day with, or to do before going to bed in the night.

Related: Dhyana Yoga Meditation for Soul Awakening

POSE 1
Stand on your hands and knees upon the floor. Kneel backward so that your buttocks go backward and down towards your feet and stretch your arms forward. Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inward as you can. However, do not strain when squeezing. This exercise shall not be exhausting.Relax your anal muscles completely again. Repeat the squeezing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.

Empty your lungs. Rize up on your hands and knees again. Relax a while in this position and then you can repeat the exercise if you wish.

POSE 2
Lie on your back upon a carpet on the floor with your arms at your sides and relax. Breath out. Then breath in deeply while relaxing all the muscles you do not need for the breathing.

Then breath out. When breathing out, squeeze your anal muscles and pull your anal opening as deeply inward as you can. However, do not strain when squeezing. This exercise shall not be exhausting. After having breathed out, relax your anal muscles again.

Repeat the breathing in and breathing out while squeezing 3-8 times, but not som much that you get exhausted. Then relax again.

POSE 3
Lie on your back upon a carpet on the floor. Breathe out completely.
Swing your arms in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe. When swinging your arms, take a deep breath filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inward as you can. However, do not strain when squeezing. This exercise shall not be exhausting. Relax your anal muscles completely again.
Repeat the squeezing and relaxing 3-5 times.

Swing your arms back at the same time as you empty your lungs. Relax some while and then you can repeat the exercise if you wish.

BREATHING EXERCISE 1
Sit upon a pillow on the floor with your legs crossed and the back straight.
Empty your lungs completely. Breathe in counting to 4. When breathing in, try to do it in three stages that proceed smoothly into each other:

Use first your diaphragm so that your stomach moves out.Then fill further by using your chest muscles. And then complete the filling by using the muscles around your shoulders.

Hold your breath counting to 16. Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothly into each other: stomackUse first your diaphragm so the stomach moves in. Then empty further by using your chest muscles.And then complete emptying by using the muscles around your shoulders.

BREATHING EXERCISE 2
Sit upon a pillow on the floor with your legs crossed and your back straight. Take 10 rapid deep breaths in and out after another, but not so rapid that you get strained or breath completely.

When breathing in, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves out. Then fill further by using your chest muscles.And then complete the filling by using the muscles around your shoulders.

When breathing out, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves in.Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders. After the last breath in, hold your breath with your lungs filled counting to 10. Then breath out.

Related: Danica Patrick has a strong Yoga Game

BREATHING EXERCISE 3
Sit upon a pillow on the floor with your legs crossed and your back straight.
Empty your lungs completely. Close your left nostril with the fingers of one of your hands. Breath in through your right nostril counting to 4.

When breathing in, try to do it in three stages that proceed smoothly into each other: diaphragm use for diaphragm so that your stomach moves out. Then fill further by using your chest musclesAnd then complete the filling by using the muscles around your shoulders. Hold your breath counting to 16. Then close your right nostril with your fingers. Then breath out through your left nostril counting to 8.

When breathing out, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves in. Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.

RELAXING AT THE END OF THE SERIES:
When the series is done, then lie down upon a carpet on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired.

Concentrate on relaxing your legs first, then your lower body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even further. Then lie sometime in this relaxed state without thinking about anything.

Health & Fitness

5 Moves to Target the Lower Abs

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It’s no secret that not all exercises that target the lower abs are created equal; some are more effective than others. For anyone that’s wanting to target the lower abs, it can be very frustrating, to say the least. However, targeting and strengthening the lower abs is possible. The trick is finding the best moves for you to build muscle and flatten or chisel the stomach the way you desire.

Also: Why the Glute Bridge Is Great for After an Abs Workout

Move 1: Rolling Plank
The plank in itself is a great move for the stomach area as a whole. However, this rolling plank works the entire core including the lower abdominal. It will also build strength in the lower back.

Here’s how to do it. Start in a plank position with the body making a straight line from feet to shoulders. Rotate the body to a right side plank and hold for about 10 to 15 seconds. Then repeat on the left side. 10 reps are recommended, 5 on each side.

Move 2: Hanging Leg Raise
Deep muscles are worked during this move as well as the lower back and abdominal area. The only equipment necessary is a chin-up bar. Simply hang from the bar with the feet together and knees bent slightly. Bend the knees and raise the hips at the same time and lift the thighs up to the chest. Pause then lower back to the start position. Do 3 sets of 10-12 reps each.

Move 3: Roll Up
The classic roll-up still can’t be beaten when it comes to the best move to build muscle in the lower tummy. Lay flat on your back, arms stretched straight above the head. Slowly bring them straight up, and raise off the floor to touch the toes. Slowly lower back down. Do 3 sets, 10 reps each.

Move 4: Leg Drop
Lift both legs to the ceiling. Make the abdominals tight then lower the legs slowly until they are a few inches above the floor. When the lower back starts lifting you’ve gone too far. Then raise them back up, and repeat. Do 10 reps and 3 sets.

Move 5: Scissors
Lift both legs straight to the ceiling. Lower the right leg until it’s just a bit off the floor, then switch legs. Do the move quickly with no breaks. Complete 3 sets of 10 reps each. For added benefits lift the head and shoulders off the floor.

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Health & Fitness

The importance of eating a diet high in alkaline foods and water

Alkaline for the Body

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I am sure that many of you have been told of the importance of eating a diet high in alkaline foods and water. What is not as often mentioned is just how alkaline foods and water work to ensure optimal health.

Also: How can I Stay Motivated when it comes to Home Exercise?

To begin with, the consumption of an alkaline diet regulates the body’s PH factor. The body’s PH is measured on a scale from 0 to 14. When the body’s PH is kept at just above 7.0 a variety of bodily functions work more efficiently. The resulting health benefits are both numerous and of great importance.

– A diet high in alkaline foods and water is an excellent buffer against cardiovascular disease. Alkaline diets are great for reducing inflammation, the result of this is often the lowering of both cholesterol levels and blood pressure.

– A diet high in alkaline foods and water lowers the chronic pain effects for a variety of ailments. Another benefit of an alkaline diet’s inflammation lowering qualities is a great reduction in chronic pain symptoms. Alkaline foods and water can provide significant relief for chronic sufferers of chronic back pain, headaches, muscle spasms, and joint pain.

– A diet high in alkaline foods and water provides protection of bone density. Alkaline diets provide excellent mineral balance which facilitates bone growth and health. In addition, alkaline diets promote the production of growth hormone and the absorption of Vitamin D which provides further protection for bones.

– A diet high in alkaline foods and water reduces the risk of cancer. Alkaline diets provide an abundance of antioxidant protection against cancer. Also, alkaline environments are not conducive to the growth of cancer cells.

– A diet high in alkaline foods and water prevents the development of diabetes. The pancreas is a bodily organ provided with the task of regulating the body’s blood sugar. The pancreas is dependent on an alkaline environment to function properly. One study, focusing on the effects of alkaline water on blood sugar, showed that just a month of drinking alkaline water can bring the blood sugar of diabetics to a normal level.

The health benefits of eating a diet high in alkaline foods and water cannot be understated. I am sure that after reading just a few of these benefits you will agree that making a conscious effort to incorporate alkaline foods and water into your diet is well worth the effort.

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Health & Fitness

Prevent Muscle Loss During Fasted Cardio with BCAA Supplements

BCAAs to Start Your Day

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Photo by Nicole De Khors

One of the most popular forms of extreme fat loss is fasted cardio. Usually done in the morning, this exercise method consists of working out the body anaerobically on an empty stomach, as opposed to full of calories from prior meals. The benefit of fasted cardio all lies in the specific targeting of fat reserves. More specifically, after eating a large meal, insulin levels are raised within the body. As cortisol levels are very high in the morning, they will target muscle cells with the increase in insulin. However, during a fasted state, those high cortisol levels in the morning can be utilized to target fat reserves as opposed to the muscle as the insulin levels will be greatly diminished during that fasting time. As explained by Men’s Fitness, “if you are fasted, insulin is low and cortisol will then go after body fat reserves”.

Also: Increasing Longevity Through Better Nutrition

For those looking to optimize their fat loss while still maintaining all of their hard-earned muscle, fasted exercise is not the only part of the equation. A healthy amount of Branch Chain Amino Acid’s to start your day will help to maintain all of that muscle that has taken so many dedicated hours in the gym to pack on. BCAA are essentially the very building blocks of muscles themselves. According to Layne Norton, experienced bodybuilder, and Ph.D., “BCAAs not only increase the rate of protein synthesis, but they also increase the cell’s capacity for protein synthesis”. So not only can this aminos help to you to maintain your muscles, it can also provide your muscles with a greater capacity for growth by targeting the actual muscle cells. But within a fasted state in the morning, we are primarily concerned with the rate of protein breakdown that may occur. Lucky for us, BCAA supplements can answer for this too. BCAA’s are also very capable of decreasing the rate at which protein breaks down. As explained again by Dr. Layne Norton, this can be explained by the aminos “decreasing the activity of the components of the protein breakdown pathway”.

In short, starting your days with a BCAA supplement is a great way to ensure that your muscle gains are not lost during fasted exercise. BCAA’s are one of the most well-researched supplements on the market and therefore finding a wealth of knowledge on them is not difficult. A simple search engine will guide you through a host of well documented and researched information. Additionally, these supplements are easy to find at any local supplement store or more simply online.

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