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5 easy morning yoga stretches to start your day off right



Presse Santé

Including stretching in your daily morning routine can help you start your day. This can keep you from drinking coffee until mid-morning when you need it most. It can also help you approach the day with greater self-confidence. This sequence can take less than 10 minutes, or longer if you want to stay in the poses for a few more breaths or repeat the entire sequence several times. It can really make a difference in how your body and mind start your day.

1 child posture

This restorative pose is ideal for gently stretching your hips, pelvis, thighs, and spine, which may be a bit tight in the morning. It can be very pleasant if you have slept a little badly or if you are crooked. It also calms the brain and relieves stress and fatigue, so it can be helpful to start your day off right.

Necessary Equipment: For all of these poses, a yoga mat is a good item. If you don’t have a yoga mat, you should stand on a stable mat or rug (you won’t slip on the wood!) to cushion your knees.

Muscles worked: This exercise lengthens the gluteus maximus, piriformis, other rotators, hamstrings, spinal extensors, etc.

Begin on all fours on the mat, knees directly under hips but big toes touching.
You can separate your toes if the contact puts pressure on your knees.
Inhale and feel your spine lengthen
As you exhale, bring your butt back toward your heels and bring your chin to your chest.
Rest here, with your forehead on the ground and your arms outstretched. You can also put your arms alongside your body, palms up if you prefer.
Hold this position for 5 deep breaths and deep, steady breaths.

2 Cat and Cow (Marjaryasana and Bitilasana)

These two poses performed together can increase the circulation of cerebrospinal fluid. This lubricates the spine, stretches the back and torso, and gently massages the organs in the abdominal region. All of these are good for helping you wake up and face the rest of your day.

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Muscles worked: This movement moves your spine, releasing the tension it contains, as well as the muscles in your arms, abs and back.

Change from child’s pose by getting on all fours, tops of feet flat, shoulders directly over wrists, and hips directly over knees. As you inhale, lower your belly, letting your back arch but keeping your shoulders rolled. back and down (that’s the Cow).
cow). Look slightly up at the ceiling.
As you exhale, press your hands into the ground and round your upper back (that’s the cat).
Keep moving, arching on the inhale and rounding on the exhale, and repeat this position for 5 breaths.

3 Downward Facing Dog (Adho Mukha Svanasana)

This pose is ideal for the morning because it is a slight inversion. It resets your nervous system, calms the brain and energizes the body.
It can also relieve fatigue. If you have back problems that affect your sleep and leave you feeling sore and tired, this pose is especially for you. Consider doing it twice as long as suggested below or doing it again between other poses in this sequence for three breaths each time.

Muscles Worked: This pose actively works your arms, shoulders, wrists, and core, while stretching your hamstrings, spine, and calves. Much of your body works or stretches here.

On all fours, push yourself up through your hands, straightening your arms as you lift your hips and straighten your legs.
Note: You may want to spread your feet and hands a little further apart, as a longer position is usually more comfortable and efficient.
Your heels don’t have to touch the ground here and most people won’t.
As you exhale, press into your hands and roll your shoulders down and back, moving your shoulder blades down your back and your shoulders out.

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Your spine should be neutral. You don’t want your upper spine to strain too much, your shoulders to slouch, or your belly to sag too much. Take at least 5 deep breaths here, bending one knee and then the other, to gently open the back of each leg. Stay in the pose without moving your legs for at least 2 deep breaths.

4 Mountain Pose (Tadasana)

This pose always seems simple, but it can do a lot for your posture, your confidence, and the rest of your yoga practice if you do it right.

Muscles Worked: Mountain Pose works a variety of muscles in the chest, legs, core, and arms. Even the arches of the feet must be requested.

You can simply step your right foot forward from above or, from downward facing dog, look between your hands and step forward.
look between your hands and lift one foot, then the other, so they meet on top of your mat.

Your feet should have the big toes just touching, your heels will be slightly apart, or you can have your feet a few inches apart to improve your balance. Relax your arms so they rest at your sides as you stay active. Your shoulder blades will roll
face up, with the neck extended and the palms of the hands facing forward to keep them hooked.
As you inhale and exhale here, shift your weight back and forth on your feet, to see if you’re really standing evenly on both sides. Consider simply lifting your toes up and spreading them apart, or even see if you can get all 4 corners of your feet to support your weight equally.
Take 5 deep breaths here.

5 Standing Forward Bend (Uttanasana)

This pose calms the brain, relieves stress, fatigue, and anxiety, and stimulates the kidneys, liver, and digestion. She also gives the impression of being hugged, which is never a bad thing.

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Muscles worked: Uttanasana works the muscles of the spine, glutes, hamstrings, quads, and piriformis.

From Mountain Pose, take a deep breath and raise your hands until they meet above your head.
As you exhale, bend at the hip joints (not the waist), keeping your torso long and lifted.
Your legs will stay straight, so you’ll place your hands where it’s most comfortable: on your shins, ankles, feet, or even on the floor. You can also bring your palms to the back of your calves or ankles. (Note: If none of these options work for you, hold onto opposite elbows.
your body, hold opposite elbows).
Keep your feet firmly planted and your hips over your heels. As you stay here for 5 deep, steady breaths, remember
lengthen the trunk and spine on your inhalations. Release your curl on your exhalations. Completely relax your head and neck.
When you’ve completed five full breaths, release your arms from where they were as you exhale and lift them up, lifting your hip joints and core. and come back up, lifting your hip joints and body, inhaling.

Return to mountain pose for 5 breaths to complete the exercise.

to retain

Everyone has their own morning routine: meditation, coffee, hot water with lemon, breakfast and exercise, etc.

By incorporating a quick yoga routine into yours, you can turn inward before you start your day. You will give yourself some “me time” before doing anything. In addition, you will stimulate your organs, your brain, your muscles and your concentration.

You can also wait for your coffee until a more convenient time. Studies from trusted sources indicate that coffee is most effective between 10am and noon, anyway!

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the opinion of a health professional.

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Well Being

6 questions you should ask yourself for a 100% effective diet



Presse Santé

Your weight loss success largely depends on your willingness to rise to the challenge. If you take the plunge before you’re ready, your weight loss program could fail at the first hurdle.

Knowing that you need to make changes in your life and actually making them are two different things.

Use these questions to assess your readiness to lose weight.

Are you motivated to make long-term changes to your lifestyle?

Successful weight loss depends on making permanent lifestyle changes, such as eating healthy, low-calorie foods and including physical activity in your daily routine. This could represent a significant departure from your current lifestyle.

You may need to revise your diet to eat more whole grains, fruits, and vegetables, for example. It will be important to eat a variety of healthy foods. You’ll also need to find time for physical activity, ideally for at least 30 to 45 minutes, or more, most days of the week.

Find your motivation and focus on it:

Your true motivation is the best guarantee of success, but what is it? To make these changes, ask yourself first why you want to lose weight, all these changes to:

  • have better health,
  • better appearance
  • feel better about yourself
  • better way
  • start a new love story

Have you identified anything in your life that might distract you from your weight loss goal?

If you’re dealing with major life events, such as marital problems, work stress, illness, or financial worries, you may not want to add the challenge of reviewing your eating habits and time spent being physically active. It may be better to wait until the right time to embark on your weight loss program to limit the risk of failure due to external factors that are too heavy.

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Do you have a realistic picture of how much weight you will lose and how fast?

Reaching and maintaining a healthy weight is a lifelong process. Start by making sure your weight loss goal is safe and realistic, such as losing 5 percent of your current weight.

Try to start losing 0.5 to 1 kilogram per week until you reach your goal. This means burning 500 to 1,000 more calories than you consume each day, through diet and exercise.

You could lose weight faster if you change your habits significantly. However, be careful. Radical changes that are not sustainable are unlikely to be effective in the long term.

Have you resolved emotional problems related to your weight?

Emotions and food are often intertwined. Anger, stress, grief, and boredom can trigger emotional eating. If you have a history of disordered eating, losing weight can be even more difficult.

To prepare for challenges, identify emotional issues related to eating.

Do you have support around you?

Any weight loss program can be difficult. You may face moments of temptation or discouragement. Having someone around you to offer encouragement can help. If you don’t have friends or loved ones you can rely on for positive help, consider joining a weight loss support group.

If you want to keep your weight loss efforts to yourself and not tell anyone about it, it will be more difficult. But maybe you’re ready to be responsible to yourself: set up dates with yourself then. With summary about:

  • – regular weigh-ins
  • – monitor your diet
  • – track your physical activity
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Have you really accepted the weight loss challenge?

If you don’t have a positive attitude toward weight loss, you may not be ready. And if you fear what’s to come, you’re more likely to find excuses to veer off course.

Instead, try to take a nice view of your new lifestyle and stay positive. Focus on how good you will feel when you are more active or weigh less. Imagine celebrating all the successes along the way, whether it’s enjoying a new food, completing another workout, or losing your first few pounds.

If you answered yes to most or all of the questions

You are probably ready to make lifestyle changes that will help you lose weight permanently. Get ahead with healthy eating and regular physical activity, starting today!

If you think you need help, see a dietitian or join a reputable weight loss program. If you have a significant amount of weight to lose, you may benefit from follow-up with a therapist or obesity specialist.

If you answer no to more than one of the questions

You may not be ready to embark on a weight loss program right now, and that’s okay. Explore what’s holding you back and face those obstacles.

Consider seeking help from a professional weight loss tracker to help you deal with any roadblocks. Then, reassess your readiness for your weight loss program so you can get off to a great start.

Ready, set, let’s go

If you can’t answer every question with a simple yes or no, but overall you feel positive and confident with your answers, consider starting now.

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You may never have definitive answers in life. Don’t let this rob you of the opportunity to achieve your weight loss goals.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The 9 benefits of oats



Presse Santé

There are so many health benefits to enjoying a bowl of oatmeal every morning. Loaded with fiber, protein, and vitamins, rolled oats are a perfect way to start your day. Along with its nutritional content, oats also have amazing cosmetic benefits that you may not be aware of. Keep reading to know more!

Here are 10 reasons to add oatmeal to your routine:

  1. They are full of nutrients.

Rolled oats are a good source of fiber, vitamins, and minerals, including 27% RDA manganese, 7% RDA phosphorus and copper, 10% RDA zinc, 4% RDA iron, 5% RDA magnesium, and vitamin B1. .

  1. They help reduce cholesterol levels.

Oats are often touted as a health food, and for good reason. Not only are they a good source of fiber, but they can also help lower cholesterol levels. The soluble fiber in oats binds cholesterol in the intestine and prevents it from being absorbed into the bloodstream. In addition, oats promote the excretion of bile acids, which are made from cholesterol.

  1. They stabilize blood sugar levels.

Anyone who has ever experienced hypoglycemia knows that it can be a real ordeal. He feels irritable, shaky and generally in a bad mood. Rolled oats are a great way to stabilize your blood sugar and avoid those dreaded lows. The soluble fiber in oats slows the absorption of glucose into the blood, providing a more regular source of energy. Additionally, rolled oats contain nutrients such as magnesium and chromium, which help the body to better process glucose.

  1. They are filling and satisfying.

One of the reasons oats are so filling is because they contain a type of fiber called beta-glucan. This soluble fiber forms a gel-like substance in the stomach. This helps slow down the digestion process. Therefore, oats can help you feel full longer.

  1. They can help you lose weight.

Its high fiber content makes oats a healthy food that promotes weight loss. Fiber helps keep you full longer, which prevents overeating. Plus, oats are a complex carbohydrate, which means they take longer to digest and provide long-lasting energy throughout the morning. Eating oatmeal for breakfast can also help regulate blood sugar and prevent cravings later in the day.

  1. They keep you regular.

The high water content of rolled oats helps keep the intestines hydrated. This helps reduce constipation. Beta-glucan can also help absorb excess water in the intestine, making stool softer and easier to pass.

  1. They protect against heart disease.

Rolled oats have long been considered a heart-healthy food, and for good reason. Studies have shown that rolled oats can help lower cholesterol levels and reduce the risk of heart disease. One of the main nutrients in oats is a type of active ingredient called avenanthramide. This special component helps prevent the body from absorbing cholesterol and also has powerful antioxidant properties. Let’s not forget about our beloved beta-glucan, the soluble fiber that helps lower LDL cholesterol levels.

  1. They are beneficial for your skin and your hair…

Oats are often used in beauty products as they are believed to relieve dry skin and scalp conditions such as dandruff. They are also said to soothe itchiness caused by poison ivy or sumac rashes. In local application, in the form of a mask or compress, oats would relieve the inflammation and redness of eczema or other inflammatory skin conditions.

  1. An infusion of oats can help eliminate acne.

Applied topically, oats can help relieve itching, inflammation, and dryness. Infusion of oats is another way to harness the power of this humble cereal. Made by infusing rolled oats in hot water, oat tea has the same skin-benefiting properties as topical oat products.

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Likewise, an infusion of oats can help detoxify the skin and eliminate acne. Its antioxidant and anti-inflammatory compounds work together to reduce redness, irritation, and breakouts. For best results, drink oatmeal tea daily, then apply a gentle cleanser and moisturizer. With regular use, you should start to see a noticeable improvement in the appearance of your skin.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

How to behave better with your teenager? Here are 8 phrases to ban



Presse Santé

Teenagers can be a difficult audience. They are in that middle phase of life where they are not quite children, but not quite adults. Therefore, they can be very sensitive and overreact to the slightest thing. Therefore, as a parent, it is important to choose your words carefully when addressing your teen. With that in mind, here are 8 phrases you should avoid saying to your teen:

  1. “You are exactly like your father/mother.”

As teens get older, they try to figure out who they are and their place in the world. They often look to their parents for advice and support, but can sometimes feel that they are being compared to their parents in a negative way. If you find yourself telling your teen “you’re just like your mom or dad,” try not to do it. This statement can make you feel that you are not good enough or that you will never measure up to your parents’ achievements. Instead, focus on praising her unique qualities and strengths. This will help you gain self-confidence and feel good about yourself.

  1. “Don’t be a drama queen. »

Anyone who has been a teenager knows that life can feel like one big drama. From acne to heartbreak, it can feel like the world is constantly conspiring against us. So the last thing a teen needs is to be told they’re overreacting or being melodramatic. This not only invalidates their feelings, but it can also make them feel powerless to control their own emotions. When a teen is feeling overwhelmed, the best thing he can do is offer her support and understanding. And if you’re tempted to tell her, “Don’t be a drama queen,” bite your tongue and think about how you wish you’d been treated at her age.

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Photo credit: Freepik
  1. “I’m not mad, I’m just disappointed. »

When a teenager hears this phrase, it can feel like a stab to the heart. It’s hard enough hearing that a parent or guardian is disappointed in you, but feeling like you’ve let them down can be devastating. Unfortunately, this phrase is all too common and can do more harm than good. On the one hand, it indicates that the interlocutor is more concerned with her own feelings than with those of the adolescent. It also suggests that the adolescent has failed to meet an arbitrary standard and is lacking in some way. Finally, it sends the message that the teen can’t fix things. So think twice. Expressing yourself better or explaining yourself more can do a lot of good.

  1. ” You are punished. »

It is a phrase that no teenager wants to hear. And that is a phrase that parents should never say. Why ? Because punishing a teenager is often ineffective and can have such serious repercussions. When a teenager is grounded, he is often isolated from her friends and forbidden to do what she loves. This can lead to feelings of loneliness, frustration, and resentment. In addition, punishing a teenager causes conflicts between parents and children.

Instead of resorting to punishment, parents should try to find other ways to discipline their teens. For example, setting clear expectations and consequences for misbehavior, or removing privileges like the right to drive or use a cell phone. Punishment should be the last resort, not the first thing that comes to mind when a teen misbehaves.

  1. ” We’ll see. “

If you’re a parent of a teenager, you’ve probably heard the phrase “we’ll see” more often than not. It’s the answer when your teen doesn’t want to do something, whether it’s going to school or taking out the trash. And while “we’ll see” may seem like a harmless way to postpone a decision, it can actually be very damaging.

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Here’s why: This phrase sends the message that your teen’s wants and needs are not a priority. It indicates that her feelings are invalid and her opinions don’t matter. In other words, it’s a way of invalidating your teen’s experiences and postponing her needs indefinitely. The next time you’re tempted to say, “We’ll see,” try something else. For example, you can say “Let me think about it” or “I’m not sure yet.” These responses show that you take your teen’s concerns seriously and are committed to making a decision that works for everyone involved.

  1. “Fine, do what you want. »

When it comes to teenagers, this answer is never the right one. He communicates two things to a teenager: that you don’t care about his opinion and that he is not willing to compromise. The result is likely to be a teen feeling ignored and misunderstood, leading to more conflict later on. Instead, he tries to say something like, “I see you’re passionate about this, and I’m willing to compromise.” This sends the message that you respect their opinion and are willing to work together to find a solution that everyone can enjoy. Ultimately, this is the best way to avoid conflict and build a strong relationship with your teen.

  1. “I don’t care what others do. »

When you’re a teenager, you feel like everyone is watching you and waiting for you to make a mistake. So when someone says “I don’t care what anyone else does,” it can sound like they’re saying “I don’t care what you do.” Although that is not what it means, it can be painful. Teenagers are already under a lot of pressure: from school, from their parents, from their friends. The last thing they need is someone telling them their choices don’t matter. The next time you talk to a teenager, remember that they are just trying to figure things out. He will be patient and understanding, and let him know that he is interested in what he is doing.

  1. “Trust me, I know what I’m talking about. »

We have all been there. We try to give a teenager sage advice, but he won’t listen. So we utter those fateful words: “Trust me, I know what I’m talking about.” “Big mistake. These words are almost certain to trigger an immediate and provocative response.” Oh yeah? Well, you know nothing at all! The problem is that teens are programmed to push back against authority figures. Telling them to trust you will only drive them deeper.

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If you want to be heard, you need to find a way to connect with your teen on their level. Avoid using phrases like “when I was your age” or “you’ll understand when you’re older.” Instead, try to empathize with how they feel and explain things in a way that makes sense to them.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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