Updated: Aug 9
Simple exercises for fitness that any age group would love to do combined with a diet plan that you will not be able to resist.
Get moving with these 5 easy exercises that will instantly make you look and feel great, and will get you motivated to enjoy this phase of lock down.
So let us get started!
Always do a little warm up before you start your work out and you are good to go.
Here are the 5 exercises.
1. Downwards facing dog pose: Adho mukha svanasana
*Stand straight with your hands raised up, slowly take the feet hip-width apart. Bend down and place the palms on the floor in front of the feet, spread the fingers.
*Step about 3 to 4 feet back and straighten the legs so that the body makes an inverted ‘V’ shape.
*Press the thighs and extend the heels downwards.
*Straighten the elbows and stretch your trunk up, keeping your legs and arms firm.
*Relax the head on the floor.
*Hold for 20 to 30 seconds.
*Repeat 3 to 5 times.
*Energizes each cell of the body.
*Enhances blood flow to the brain which helps improve memory, eyesight and hair growth.
*Strengthens arms and legs.
*Helps prevents osteoporosis.
*helps open up sinuses and allows the flow of mucus if there is any nasal congestion.
*Relieves menstrual discomfort.
2. Raised legs pose : Uttanapadasana
*Lie comfortably on the yoga mat with the legs stretched, feet together and the hands placed by the sides with palms down wards.
*Inhale and slowly raise the legs without bending from the knees and bring to 30 degree.
*Keeping your core tight, hold this position for at least 15 to 20 seconds or more if comfortable.
*Exhale and slowly bring your legs back on the floor.
*Repeat this 4 to 5 times
*Start with 30 degrees leg raise, and slowly make it 45 degrees and then 90 degrees, as you practice every day.
*Relieves all kinds of stomach problems, indigestion, acidity, gas and constipation.
*Firms up the abdominal muscles making the belly flat.
*If practiced regularly it helps in building abs.
*Helps lose weight.
PS: Avoid if you have severe lower back ache.
3. Warrior pose 1 : Virabhadrasana
*Begin with Mountain Pose Tadasana (Stand straight with arms on the side).
*With the deep inhalation jump the feet about 4 feet apart, raising the arms sideways to shoulder level.
*Focus and breathe deeply, draw your awareness inward and turn to the left.
*Turn the right leg and foot 45 degrees in and the left foot 90 degrees out, at the same time turn the hips and the trunk to the left. Make the left and right sides of the body parallel by bringing the right hip forward and taking the left hip slightly further back.
*Exhale and bend the left leg to a right angle.
* Reach up strongly through your arms keeping them parallel and palms facing each other.
*Gently tilt your head back and look up at your thumbs. Keep your shoulders away from your ears.
*Press down through the outer edge of your foot, keeping your back leg straight.
*Hold for 60 seconds.
*Repeat 3 to 5 times and increase slowly as you practice every day
*A powerful standing pose that develops Stamina Balance and Coordination.
* Tones the Abdomen.
*Stretches the Chest and Lungs, improving breathing capacity.
*Improves Focus and Clarity of mind.
4. Legs up the wall: viparita karani
*Sit sideways to a wall and move the buttocks as close as possible to it. Take the legs up one at a time and swirl the body round. Lie down and rest the legs vertically against the wall.
*Take the arms over the head and relax.
*Keeping the hips down, straighten the legs and stretch them up.
*Stretch the arms over the head.
*Stay for 30 to 40 seconds or longer.
*Focus on your breath and meditate while doing this pose.
*Slowly bend your knees and come down from the side.
*It is a very Calming and Nourishing Pose for the mind and body.
*It helps relieve tension and enhances blood circulation.
*Relieves tension on the legs and feet.
*Helps in better sleep.
*Excellent for legs, core, lumber region, thighs and calves.
*Brings blood flow to the kidneys.
5. Locust pose: shalabasana
*Lie on the stomach with your chin resting on the mat, legs stretched straight toes pointing outwards.
*Stretch your arms in front of you.
*Rest your forehead down, close your eyes and relax for 5 seconds.
*Inhale, and raise your head, lifting your upper body away from the floor.
*Simultaneously, reach out strongly with your legs by raising 30 degrees up, away from the floor keeping your buttocks firm.
*Push your arms and legs together up towards the ceiling, while resting on your lower ribs, belly and front pelvis.
*Look slightly upwards without jutting the chin up.
*Hold for 5 seconds slowly increase it up to 30 to 45 seconds.
*Exhale and release.
*Repeat 3 to 5 times.
*Helps in shedding fats around the belly, waist and thighs.
*Improves functioning of internal organs.
*Strengthens abdominal and back muscles.
*Promotes better blood circulation.
*Do not practice this if you have advanced arthritis of the hips or back pain.
*Pregnant women should not practice this asana.
Observe each breath while performing these Asanas.
If you have high blood pressure, heart condition or any other ailment make sure to consult your doctor before starting these asanas.
Diet Plan: (Vegetation and Non-Vegetarian Diet Plans)
Did you know that you can stay in Superb Health with those humble, easy to find foods, available in abundance during lock down?
Also, few essential herbs can be grown easily at home in clean water.
Diet plan: (Non Vegetarian)
This diet plan gives you an opportunity to enjoy all your Favorite Foods intelligently by keeping the Portion Size and Consumption of Oil under control and thus losing the extra weight you’re struggling with.
Herbal and concoction tea will help detox the system and thus aid in rapid weight loss, and boost immunity.
Few Essential Tips:
Each time you shop for your grocery, ensure these 6 Items are there in your list so that you can include these in your diet every single day.
1. Bell pepper/ Capsicum (red,yellow,green)
Bell peppers are loaded with Vitamin C, Vitamin B6, Vitamin K1, Potassium and Folate, Vitamin E, Vitamin A.
Tomatoes are a great source of Vitamin C, Potassium, Vitamin k1, Vitamin B9 (Folate)
Fresh Tomatoes are Low in Carbs. Consumption of Tomatoes and Tomato Based Foods has been linked to Lower Risk of Heart Disease.
It is a power house of nutrients, contains high amount of Iron, Calcium, Magnesium. Helps in Diabetes Management, Cancer Prevention, Asthma Prevention, Lowering Blood Pressure, Bone Health, Promotes Digestion.
Yogurt is one of the best Fermented Foods and a rich source of Protein.
Excellent source of Vitamin B12, easily absorbable Calcium, Phosphorus, Riboflavin (vitamin B2).
Loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.
Vitamin B3, B6, Potassium, Vitamin c, Magnesium, Phosphorus, Zinc, Folate, Riboflavin, Niacin.
Garlic is enriched with Vitamin B1, B2, B3, B6, Folate, Vitamin C, Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc.