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randomly-a-fan · 3 years

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IT has Insisted

It’s been about two weeks since MJ had her kidney removed, and MJ had her ups and downs sometimes. Aquarius was a huge help, of course, whenever she wasn’t there, Jason is always here to help her 24/7.

Pennywise, however, doesn’t fully understand why Aquarius has to visit the Voorhees every other day and miss her daily exercises. “Star... MJ is going to be fine, she told you so. Why not just let this go?” Pennywise asked. “I know that hon... But both MJ and Jason have no idea about Kidney Transplants, but I do.” Aquarius explained. Pennywise sighed as he thinks that MJ is being a free loafer and took advantage of his pregnant wife. So he thought of helping Aquarius out. “Star Baby... What if I insisted on helping her?” Pennywise asked. Aquarius shook her head. “I know what you’re going to do Penny, and I do not approve; you’ve never had a kidney removal--” “Yes I have; a child’s kidney is a rare and bitter delicacy... Once you dig into its flesh just right...” Pennywise cut off. Aquarius rolled her eyes. “...That’s not what I... oh brother... I don’t have time for this, I must go check on MJ...” Aquarius said as she packed an anti-rejection medicine, that her cousin prescribed for MJ. “Can’t you think about yourself and the baby inside you? Maybe our offspring has something to say about it--” Aquarius didn’t respond because she just got out the door.

***

The next day, Aquarius was free on that day to do her business at home and make up for her lost time on her daily exercises. While Pennywise decided to go out... in disguise as his wife; he wanted to find out what special treatment that MJ was receiving, and with a disguise, he has access to enter their lives without being thrown out by Jason.

At Camp Crystal Lake, Jason continues on with preparing meals, since he had to do MJ’s work while she rests. MJ still hasn’t had the strength to walk yet, which is common. “Jason... if you’re not doing anything, I wouldn’t mind having some crushed ice.” MJ requested. Jason nodded and did as he was told to do. Even though he doesn’t mind, she still feels bad for asking her lover to do something for her, in her time of need. Jason deserves to relax and enjoy his life and not worry too much about her.

Just then, the door knocked. So MJ tries to get off the couch and walk over to the door, but Jason beats her to it and gestured her to lie back down. MJ silently grumbled to herself; will she ever try to do things for herself? The person at the door was Aquarius (Pennywise in disguise) “Hiya-- uh I mean hi Jay...” Pennywise said quickly as he was playing as his wife. Jason thought that Aquarius was acting strange, not as strange as when Aquarius came by when she wasn’t expected to be here until the next day. “Aquarius... Is that you?” MJ asked, trying to look back. Penny as Aquarius walked in towards MJ to observe her. “You seem to be going strong, by the looks of you...” Aquarius said. “Uh... Thanks? I think... What are you doing here?” MJ asked. “I thought we try a little exercise to get you moving again, you seem to be recovering, so why not work on your standing?” Aquarius suggested.

[Remember, Pennywise is Aquarius in disguise]

Jason decided to leave MJ and Aquarius be, while he and his daughter go out and work on fixing up her clubhouse. “Okay MJ, the first thing to do is get you off the couch, I’ll help you up,” Aquarius said. MJ was being pulled up by Aquarius to get her walking. Then she let her stand on her own. MJ was doing well until her kidney-less side starts to tingle and made her lose her balance. “Balance yourself MJ,” Aquarius instructed. MJ tried to walk it out, but the tingling was unbearable and couldn’t take it anymore. She stumbled to a chair and took a breather. “You’re not giving up already, are you? Come on, get up and keep working on your muscles.” Aquarius ordered. “I can’t, my rib area keeps tingling, and it feels painful,” MJ complained. “That’s how babies feel when they start learning how to walk... You’re a baby again MJ, and every baby needs to take small baby steps. Let's go!” Aquarius roared. MJ was shocked, Aquarius was never this aggressive on her before, why is she acting like this? she’s behaving like Pennywise for some reason.

Meanwhile, Archie was going to visit Malon at the Voorhees place, until he heard a commotion over at the clubhouse. Archie smiled when he saw Jason fixing up the cabin that got flooded over a month ago, with Malon watching her dad repairing the damages. “Hi, Archie!” Malon greeted. “Hi, Malon... Hi Mr. Voorhees.” Archie waved. Jason put down his tools and walked over to Archie for a friendly handshake. “So how’s Mrs. Voorhees doing? I’ve heard from mom that she had her kidney removed by Fre--” Jason quickly covered his mouth before he could say the name. “Yeah, don’t mention that name, I’ve heard that saying his name might cause him to become stronger,” Malon explained. “To answer your question, Mom is doing fine, but since my mom hasn’t been walking much, your mom is helping mine to get her moving again; that’s why I and dad are here,” Malon explained. “That’s good to hear-- wait... my mom? My mom is at home with her cousin for her maternity yoga.” Archie explained in confusion. Jason was confused, if his mom was still in Derry, then who’s with MJ?

Jason knew that he needed to rush back home to see if she’s alright, while Archie called his mom from his cell, to be double sure if she was at home with Cassandra and then tell her about her clone at Jason’s house.

Back at the cabin, MJ was being forced to reach her sketchbook that Aquarius A.K.A. Pennywise was holding up. “Star, this isn’t funny; Malon bought me that sketchbook since my old one was destroyed,” MJ informed. “If you want it back, get up and reach for it,” Aquarius ordered. MJ made a determined impression and pushed herself up from the floor and try to reach for it. Aquarius walks back to make MJ walk towards it. MJ was almost there until Jason came from behind and snatched the sketchbook. “Jason!” MJ said as she was so close to walking. Jason turned to his wife and picked her up and carried her to their room. “Jason, Aquarius was helping me gain my strength...” MJ tried to explain. Jason only shook his head and gestured her to stay put, while he goes out dealing with the imposter.

Pennywise as Aquarius was about to exit until he/she was being grabbed by Jason. Pennywise was still trying to get into character as he didn’t think that Jason knew. “I understand that your wife is tired so I’ll just be going then...” Jason shook his head and then spoke to Aquarius (or whoever he/she really is). “I know you’re a fake, Archie mentioned to Malon and me that Aquarius was at home,” Jason said in his mind. Pennywise knew that he screwed up, so he transformed himself back into himself. “I have a good reason for doing this; your wife is a free loafer, and has been taken advantage on my pregnant wife.” Pennywise insulted. Jason’s eyes grew bigger as he was full of rage that he threw him to the ground. Pennywise crawls backwards while trying to explain. “Please try to look from my perspective; my wife needed her exercises, but she can’t because she was too busy with your wife. I wanted to help my wife by helping yours.” Pennywise explained.

From the bedroom, MJ heard everything. So she got up from the bed and try to walk towards the door and try to stand up for Pennywise; even though Pennywise was rough on her, he made her feel stronger and willing, so he’s actually doing something right. When MJ opened the door, she saw Jason cornering Pennywise. “Jason... Leave him alone! He did nothing wrong.” Jason turned his head quickly when he heard his wife standing up to him... for Pennywise, who used to abuse her back when she was his prisoner. “I know it’s shocking to you honey, but what Pennywise said was true... yet hurtful. But look what he has done for me...” MJ said as she was walking towards her husband. “...See what I mean? I’m getting better on my walking; you and Aquarius have been too soft on me and didn’t give me a chance to try to walk...” Then she walked over to Pennywise who was still on the floor cowering. “...Pennywise, however, helped me gain my strength to walk... So I appreciated his company...” Then MJ tried to pull Pennywise up, still a little shaky, but was getting better.

Before Jason could write a response, he heard a door knock. Aquarius walked in to look for Pennywise. “I should have known you’d be here to torture MJ,” Aquarius said unamused. “MJ are you alright?” Aquarius asked. MJ rolled her eyes. “I’m fine... and Pennywise was no trouble, he helped me walk...” MJ demonstrated to Aquarius by walking towards her. Aquarius was impressed, but she knew that MJ wasn’t ready to walk independently yet. “It’s good that you’re starting to walk, but you’re still wobbly, so I wouldn’t say you should be walking out on your own just yet,” Aquarius said. MJ was going to respond until Pennywise cut in. “Aquarius, MJ needs to exercise... Just like you, who keeps getting out of Maternity Stretches and Yoga just to help a human being, who is taking advantage of you like a free-loafer.” Pennywise explained. Aquarius was going to snap at Pennywise until MJ cut her off. “Aquarius, wait... Pennywise is right; he only did what he did for me because he’s worried about you. Not just you, but your child... You’ve both been trying to have a second child for four years and you finally have your prayers answered. Don’t miss your daily exercises for me. I want you and Pennywise’s baby to be born healthy and alive.” MJ calmly explained.

It took a while for Aquarius to respond to MJ’s statement until she finally had something to say. She walked over towards Pennywise with a sad smile. “I know you’re worried about our baby, but you can’t always interfere with my important businesses. I’ve always made up for a lost time by exercising at the Voorhees’s place.” Aquarius explained while rubbing her husband's hand. “I just want to be there, just to be sure that you’re staying at your daily schedules,” Pennywise replied before Aquarius hugged her husband gently. Jason looked down at his wife and laid his hand on her shoulder, giving her a gentle smile. “If my thought is correct, my guess on your expression is that you love me.” MJ guessed. Jason chuckled a little and made a heart with his hands, and MJ responded back with her hands as well.

***

So to solve the multiple problems, Pennywise would come along while Aquarius checks on MJ every other day, so Pennywise can make sure that she does her daily exercises.

With Aquarius and Jason’s supervision, Pennywise helps train MJ to become more independent on her feet; Helping her go through tough obstacles, even if it’s just walking up hills or climb rocks.

It took a few weeks to get MJ’s strength back, but eventually, she feels like her old self again, even with a single kidney. On when the day comes, Cassandra professionally cuts the stitches off and left with only a scar. “If you rub some coconut oil on her scar every night, it will fade away in a couple of months,” Cassandra explained to Jason. Jason stared at MJ with a wink while MJ giggles at the fact that her husband has to give her oil rubs. Jason couldn’t complain about that request;).

Before Aquarius and Pennywise left, MJ gave Aquarius a hug as a thank you and goodbye. Then she looked at Pennywise, not knowing what his boundaries were. Until he took out his hand, which made her think that he’s expecting a handshake. However, he just dragged her and hugged her tight, which was very unexpecting of MJ but managed to acquaint with his boundaries. “I know I was hard on you in the past when you gave up your freedom and what-knot... But deep down there’s always a special place for you.” Pennywise said. MJ blushed in both flatteries and nervousness, so she just gave him a friendly nod. “I’ll keep that in mind,” MJ said.

After they left, Jason unexpectedly lifted her up and carried her to their room. “Jason... What are you doing?” MJ laughed. Jason smiled and took out the coconut oil that Cassandra gave him. It’s not even evening and Jason already wanted to give his wife some pampering. MJ rolled her eyes before she lets him proceed; and who knows, maybe Jason wanted something more than just pampering his wife.

#Friday the 13th #Jason Voorhees #IT #IT Chapter 2 #Pennywise #Pennywise the Dancing Clown #fan fiction #Fandom #MJ #Aquarius #Aquarius the Singing Clown #Archie #Malon

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lucysweatslove · 2 years

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Weekly Recap: 1/24/2022 - 1/30/2022

Nutrition + Hydration: good? I think.

Eat at least 3x a day (ie, don’t skip meals): This one was a struggle but I did it. A few times I just wanted to lay in bed or was too busy at work to make a real meal, but I did still manage to eat something.

Eat at least 1 fruit and 1 veg a day: Actually, no. I realized I didn't eat fruit on Friday.

19000g water: Met; 20,600ish.

Nutrition-wise, I'm doing okay. Lower in phosphorous again, but that comes from eating mainly prepackaged protein bars. But, that’s better than not at all.

The fact that I didn't eat fruit on Friday at all when fruit is literally my most favorite food group behind potatoes kind of solidifies that there is more cognitive stuff going on for me.

Movement: Okay (goals met)

Yoga sessions 2x: Tuesday, Sunday

Cardio 2x: Tuesday, Friday, Sunday

Strength training 2x: Tuesday, Sunday

So, first and foremost, I hold off on exercise/movement if it isn't safe to do so, either because I know my mentality is at a "burn calories; control shape" spot, or because I'm not properly fueled. Throughout the week there was only a few days where things aligned to do real movement, and even when I went on Sunday, I didn’t realize how fuel-deficient I was.

That said, even though I did two yoga sessions, I feel disappointed I didn’t do more. Yoga has never been a “burn calories; control shape” thing, and it’s not something you even need a ton of fuel to do for the stretching stuff. My head was just… too tired I think. I used to be able to do so much more, and losing my abilities has been emotionally difficult to come to terms with.

Sleep: Bad.

In bed and asleep by midnight 4x/week: Can't remember Monday night, but I only met this goal on Tuesday and last night. Last night, my app said I wasn’t “in bed” until 12:21, but I was tossing and turning trying to get comfortable for a while and that might be why.

No staying up past 2AM: Nope, went to bed past 2 on Wednesday night. That was the only night, and it was at 2:06. So, better than last week’s latest.

Overall, bedtime has been less consistent, with less total duration. While sleep quality is APPARENTLY higher by 1% versus last week's, last week's average included a very low quality score for a nap. I’ve been having a hard time unwinding from busy work days and wanting to sleep versus wanting time to do the unwinding/relaxing activities I enjoy.

Professional Growth: Goal met, but meh.

Just get through work: I mean, I'm here, so yeah.

Nothing more to report for this week.

Personal Growth: Great.

Individual therapy on Tuesday (my goal for the session is to not hold back information): I did meet this goal; I talked and didn't withhold even though I didn't use all the words I could've. I felt somewhat validated but I don't really feel like I've made a ton of PROGRESS-progress.

Not look at my old blog: Yeah, I've kept away from that. It seems easy to actively avoid it bc if it triggers me, why keep going back? But IYKYK I guess.

Overall, I'm proud of myself in this front and am trying to extend myself grace here. While these are the goals I set for myself, I always keep more goals in the back of my mind- I know these goals are the "pebbles" that lead to the rocks that lead to the boulders that lead to the mountains, but I always just look at how I'm not even at "the next step" yet.

I also did several daily or general tarot pulls- I like that it forces me to think about how my life or situation can apply to specific archetypes, and as I do that, I do think I uncover some of my unconscious or subconscious thoughts. Overall, that’s been helpful at just sorting through some of my feels and fears and trying to screw my head back on straight.

Interpersonal:

Visit with Best Friend on Saturday if she’s still up for it: this was good! I missed her and glad I got to see her and spend time with her.

Spend some QT with husband: I don't feel like we got ENOUGH QT, but I got some and that is important.

Next Week’s Goals:

Nutrition and hydration: have my average daily phosphorous estimate this week at or above 700mg (that’s the adequate intake), cook two actual dinners, have at least one fruit and veg each day, 19000g water

Movement: yoga of some sort 4 days, cardio 2 days, strength 2 days

Sleep: bedtime before midnight 4x, bedtime before 2 every night

Professional growth: still just get through the work week

Personal growth: daily tarot journaling 4x and month ahead journaling, use my Silk + Sonder for the week

Interpersonal relationships: ask husband if we can start watching our typical night time YouTube again (we always watch a couple shows together, but haven’t for the last few weeks).

#personal #weekly recap

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shajjadjoy · 3 years

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ing routine — and stick with it

(TCP)How to start a healthy morning routine — and stick with it — decidedly or adversely — on the remainder of your day. By rehearsing a solid morning schedule, you can build your efficiency, decline pressure, support satisfaction and that’s just the beginning.

Healthy Morning Routine: An excessive number of individuals awaken every day to a torrent of obligations that wind up directing the progression of their mornings. On the off chance that you have children or pets, you need to really focus on them. The vast majority have morning tasks, need to make breakfast, prepare for work, etc. I’m not proposing you evade your obligations. However, actually, you will be more ready to deal with everything on your plate every morning, in the event that you start with a sound self-care schedule.

Beneath, I share my very own portion solid morning propensities, just as tips and deceives for making a standard that sticks — and what to do when you vacillate. A portion of the propensities in my standard will impact you, while others may not. As you read on, remember your own way of life and wellbeing objectives, so you can make a morning schedule that will turn out best for you.

1. Set your alarm to work for you — not against you

To give yourself enough an ideal opportunity for self-care in the first part of the day, set your morning timer a bit before – and head to sleep prior, as well.

The initial step to dismissing your day from right is changing your rest timetable to guarantee you have sufficient time in the first part of the day for you as well as your obligations. In the event that your children get up at 6:30 a.m., this implies getting up before them. Or on the other hand, regardless of whether you don’t have children or pets to really focus on, on the off chance that you as a rule get up at 7 a.m. to scramble out the entryway by 7:30, it’s the ideal opportunity for you to begin your days sooner.

All things considered, rest is significant. At the point when you change your caution to awaken sooner, you likewise need to change your sleep time to turn in prior. There isn’t anything sound about being restless, so intend to get no less than seven hours of rest.

2. Take in the new day

What’s the principal thing you do when you get up in the first part of the day?

Tragically, for some individuals, the appropriate response is “going after my telephone.” If that is you, how long do you go through every early daytime looking over and possibly allowing pressure to work because of what you find on the news, web-based media or actually looking at messages?

Imagine a scenario where you made a standard that — prior to going after you telephone — you took six long, full breaths to concentrate on the force and gift of your own life power.

Since the stomach goes about as both a respiratory and center postural muscle, diaphragmatic breathing not just assists you with decidedly centering your brain, it primes your body to help development and great stance.

3. Drink water before coffee

Rehydrating with a glass of water first thing can support your digestion by up to 30%, research has shown.

Since we lose water through our breath and sweat while we rest, we generally awaken parched. Taking into account that the grown-up human body is included up to 60% water, hydration is fundamental for acceptable wellbeing.

Drinking water first thing won’t just assistance rehydrate you yet can likewise kick off your digestion, boosting it by up to 30%, as indicated by research.

4. Move your body every which way

There is an explanation we instinctually stretch when we first wake up. Our bodies need development in the wake of being inactive. Why not immediate that nature to be just about as useful as could be expected?

Maybe than just doing a fast stretch in bed and afterward approaching your day, preferring your prevailing side, put your body right and set it up for day by day movement by taking it through all planes of movement, equitably utilizing the two sides of our bodies. You can achieve this with a speedy yoga stream or this 10-minute body-weight exercise:

5. Make time to work out

Possibly you can’t fit in a full exercise toward the beginning of the day. That is OK. You can sneak in practice by stacking it onto a portion of your current morning propensities. Throughout recent years, I’ve been doing push-ups before I get into the shower and squats while I clean my teeth.

It’s called propensity stacking, an idea James Clear references in his book, “Nuclear Habits.” By stacking another activity propensity onto a morning propensity that is now imbued, it makes it simpler to maintain.

6. Put your psyche right

Give yourself a fresh start to begin the day with only a couple of moments of care reflection.

There are various applications that proposition free directed reflections under 10 minutes. Or then again you can set a clock on your telephone to whatever length and sit unobtrusively centered around the impressions of your breath or discreetly rehashing a positive confirmation, mantra or expectation you need to set for your day.

7. Cultivate an attitude of gratitude

Exploration shows that rehearsing appreciation can diminish torment, upgrade sympathy and lessen animosity — which is an extraordinary method to begin your day, particularly on the off chance that you have a regularly scheduled drive in rush hour gridlock. You can rehearse appreciation toward the beginning of the day by waking every day to watch the dawn, composing things you are thankful for in a diary, or joining an appreciation center into your contemplation.

By and by, I share an appreciation white board with my better half, and we each compose three things on it daily. It’s in fact an evening propensity, but since of its area in our main restroom, it’s one of the principal things we see each day. We’ve done it for a long time now, I actually love awakening to perceive what he composed and being helped to remember what I was appreciative for from the other day.

8. Make your bed

By making your bed each day, you exhibit to yourself that you assume individual liability for your assignments and focus on keeping your own space agreeable and clean. It starts a trend that builds up the establishment of your capacity to finish.

For additional on this, look at Adm. William H. McRaven’s book “Make Your Bed: Little Things That Can Change Your Life … furthermore, Maybe the World.”

9. Rehash your daily practice

This is the hardest part. Building up a routine is difficult. It’s justifiable, on the off chance that you begin solid in any case, waver. In the event that you rest in one morning or fail to remember some new propensities, don’t be too hard on yourself … yet in addition don’t surrender. Start again the following morning and attempt a portion of the ideas beneath to assist with keeping you on target.

8. Make your bed

9. Rehash your daily practice

10. Set yourself up for success

To make it simpler for you to achieve your sound morning self-care schedule, make strides the prior night to reduce your heap and make the things you need to accomplish more advantageous. For example, set your garments out for the following morning. On the off chance that you have youngsters, put their out garments, as well (or have them do it). Another choice is planning breakfast ahead of time. I make a major pot of cereal that I can simply heat up in the first part of the day. On the off chance that you take lunch to work or have to pack lunch for youngsters, do that ahead also.

Starting off prior can be perhaps the greatest test to survive. Influence innovation to help. Perhaps you need a more progressive alert tone to wake you. Or then again you may require a stronger, seriously surprising sound. Test out the various choices on your telephone. Since I battled with continually hitting nap, I put $30 in a clock with a warm light that progressively lights up the room before the alert goes off — and it worked for me. Sort out what works for you.

It is safe to say that you are prepared to begin another better morning schedule?

Tomorrow first thing is your chance!

Life is rushed for us all, however we can generally set aside a few minutes for things that we consider commendable. Trust me — your general wellbeing and day by day point of view are awesome.

#health #healthy morning #morning routine

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cupidsbower · 4 years

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any exercise is good exercise

This year, I actually managed to remember that May is terrible for my allergies, and I often find myself in bed going, “Why can’t I get up?” and then I finally do and look in the mirror and my lips are purple. Cue antihistamines.

But this year, I remembered that would happen, and so I had a plan in place in addition to the antihistamines. Basically, on days the air quality was too bad for me to go for a walk, I’d try to find other ways to get a bit of exercise. That includes anything that makes me feel physically better, whether it raises a sweat or not.

I figured some of you might be in a similar boat and might find my experiences useful. I’ve only tried about half of my planned options so far, but here are the winners to date...

1. Squeeze ball

I love this, and wish I’d done it sooner. Basically, I made a squeeze ball and now use it all the time in between typing on my computer and using the mouse.

What you need:

2 balloons

1 empty bottle

a funnel

a pantry good of your choice - eg. cornflour, polenta, ground rice, etc. Polenta worked best for me.

Make sure the bottle is dry inside, then use the funnel to fill it with half-a-cup-ish of your filler. How much depends on the size of your hands and your balloon. Stretch the balloon a bit (pull it and then half inflate it). Let out the air and then put it over the opening of the bottle. Don’t pull it down too far -- you want it snug, but not impossible to get off again. Invert the bottle, so that the filling goes into the balloon. Take the balloon off the bottle and tie a knot. Then stretch your second balloon and work it over the first, so that the knots are at different ends. And voila...

I thought the cornflour one would work best, but the polenta one is definitely better. My finger joints are a lot less stiff after using this!

2. Zoom pedal

I thought maybe I’d try an exercise bike, so went looking and wowser they are a) super expensive, b) enormous, and c) really ugly... except for the norhd range which is gorgeous and so expensive it’s stunning. Not today, norhd!

So I went looking for alternatives, and found a folding-pedal exerciser which is a cheaper version of the under-the-desk-bike. They are designed for low impact exercise like rehab, but are perfect for pedalling away on while in a meeting on Zoom. The cheapest one I found was around AU$30 from KMart, but they were sold out. I got one about AU$15 more expensive from a rehab/disability/pensioner supplier. It fits neatly under my desk, and folds up small if I need to put it away. I’ve used it a fair bit now, and while it’s not as good as a walk or a swim for getting the heart pumping, it’s pretty good if you keep at it, and a nice way to keep warm.

I don’t actually use the digital display thingy. I just pedal on and off until the meeting is over.

3. Giant inflatable ball

You’ve probably seen these around -- they are billed as for yoga. lol. I got an instruction card that came with mine (which cost ~AU$15 including a cheap air pump), showing all these amazing yoga positions, and I just laughed at them. I really didn’t think I’d use this, and it would sit getting dusty until I gave it away, but no, it’s great! It turns out I love to bounce on it. As well as periodically getting up, stretching, and bouncing around, I’ve started using it to put my shoes on as it’s the perfect height. Sure, it’s very mild exercise, but it gets me moving and having to balance, which can be a challenge on bad allergy days.

Other things I tried

I bought some velcro wrist weights. They’re fine, but don’t really fit into my daily routine at work. I thought I might use them to stretch while reading email and whatnot, but I can’t concentrate enough to do that. I mostly wear them when going for a walk, so they haven’t really been much use on days I don’t go walking. They were about AU$10, and are hot pink which is a definite plus.

I also bought a yoga mat for around AU$10. Which I haven’t even used yet. So I think that speaks for itself.

Some other stuff is still in the mail, so I will update if any of them turn out to be fabulous.

#exercise #any exercise is good exercise #allergies

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dariamalek · 4 years

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The Perfect “Quarantine Routine”

Giving it a fun, rhyming name makes it a little less stressful, right?

I have to admit, I have been extremely MIA for the last few weeks and it’s honestly because I didn’t have anything to write to you guys. I have about 8 different partially finished posts in my drafts folder that I just didn’t get a chance to complete and there was just one culprit for my case of writer’s block: quarantine.

Dun, dun, DUUUN.

So we’re all either extremely annoyed of staying home, going through our own cases of the grumps and eating LOTS. I, for one, have been doing all those things simultaneously and I think I found the reason why some people are not very happy with this quarantine.

Many of you have had your jobs or schools temporarily cancelled and closed down, thus having you stay home with nothing to do except binge Netflix and well, eat. This will make someone feel as mush as my grandmother’s mashed potatoes (which would make for an amazing snack along side some Ritz crackers, I’ll tell you) however, I have found the one thing that will make this feeling of extensive laziness go away: a routine. Which, I should mention, is also what many of you lost in the first place that is making you feel this way.

I’ve made posts about routines in the past including my “Bedtime Routine,” “Morning Routine” and “My Perfect Routine For 9-5 Jobs” which are all currently linked. However, I never explained my psychological reasoning behind why and how having routines benefit us, which is strange given the clear biography on my page.

Firstly, routines can help with insomnia and sleeping schedules. Though your brain remains active when you sleep, it is still getting recharged. However, when your brain or body aren’t really working, or doing anything during the day, the brain does not feel like it needs to recharge at night. Thus, making it difficult for you to fall asleep. Having a routine and items on your daily schedule to complete will help your brain feel like it’s actually doing something throughout the day and working and no, watching “Deep Sea” documentaries on Netflix doesn’t count as “working.”

Stress is also big during quarantine. Whether it’s about your job or the literal pandemic going on outside your window (it’s one of those “see but can’t touch” moments), it’s understandable that you would feel extremely anxious during this period. Setting a time for things in a routine help your mind understand that you do have time for everything - and this works especially well if you’re working from home. However, adding some time for relaxation or something fun (in my case, watching Jane The Virgin on Netflix #TeamMichael) will give your brain an incentive, reassuring yourself that you do have time for literally everything in the day. Also, getting used to a daily routine will help your brain slowly predict its daily tasks, thus reducing anxiety.

So now that we’ve covered all the science stuff, here’s a little sneak peak on how I planned out my “Quarantine Routine.”

It’s been a few weeks of quarantine and I’ve learnt that planning weekly is the best way to go, especially if you work at home like me and don’t want to be up until two in the morning in bed typing away, extremely annoying your sleeping partner (because he still has to go to work in the morning). This is also good if you’re a student who has finished their exams and don’t have much to do.

Make sure you have something productive to the three most important elements during quarantine: your job/school, your space and yourself.

Here’s how i planned out my week: I looked at my work at a week’s worth and stretched that along Monday - Friday, that way I am not stuck at a computer screen for hours upon end each day. Then, I found a new part of the house to clean or redecorate everyday. If I have a heavier workload, I will just dust or vacuum the house. Make sure that there is a balance between workload and lifeload. Then, I found something that I wanted to do that would help me with my mental wellness. For me it’s reading, finding a new cooking/baking recipe, writing, painting; stuff that will help you connect with yourself.

Here’s how it panned out:

7-7:30: Good morning!

7:30-8: Take this time to do your morning routine. Brush your teeth, wash your face: taking care of hygiene, regardless of whether you’re staying home or not can impact your mental wellness extensively. Do your morning routine like you would if you were going out somewhere.

8-9: Do a light workout. Since the weather is getting better, maybe go for a walk outside. According to Craig Janes, director of the school of public health at the University of Waterloo, going for a walk is totally fine during the COVID-19 outbreak. Just be wary of social distancing and stay cautious: this means staying 2 metres away from others at all times. Getting fresh air could improve your mental or physical health. During my walks, I also tend to take my protein shake (aka breakfast because I have IBS which means I have scratched off most breakfast foods off my diet list) in order to make sure I don’t get hungry. You could eat breakfast before or after your workout or take a protein bar with you on your walk. I tend to rotate my physical activity from light at home workouts, yoga and going outside for walks.

9-9:30: Take a nice relaxing shower. Don’t be afraid to spend a little more time in there. There’s no rush and really let your muscles relax. Make yourself a nice protein sake while you finish off with your skincare routine. Just because nobody is going to see you doesn’t mean you can’t take care of yourself.

9:30-11:30: I like to do my work at two hour intervals. I try to aim for 4 hours of work a day in order to complete my weekly load. This may be different for you depending on how much work you need to complete or what you attention span is like.

11:30-12:30: LUNCH! I’ve tried cooking my lunches as much as I can rather than having leftovers, which help with the whole “productivity” thing. However, eating outdoors really does help. Fresh air will make you feel much more productive going back to work.

[TIP]: Keeping a diet log can be super helpful for those who overeat or snack throughout the day like I do. Put down the times you will eat breakfast, lunch and dinner and then you can determine what the right time is to snack for you. It should be 3 meals a day and 2 chances to snack!

12:30-2:30: Back to work!

2:30-3:30: This is when you can binge your Netflix show, read a chapter of your book or just relax, have a cup of tea. NO NAPS! We are trying to make sure you fall asleep by the end of the night.

3:30-4:30/5: This is the time where you do something light and breezy in order to better your space, which is another important element of mental wellness during quarantine. Without taking care of your space, overtime it will get messier and it will become a distraction. Getting into the habit of doing light cleaning will help you better your mental wellness, even after quarantine as well, and lessen your lifeload. On this specific day, I started my deck transformation for spring. Started putting up the table and the barbecue and unloading some spring activities from the shed, and redecorating the furniture on my deck. This is also another good time to snack!

4:30/5-5:30: Relax again, but do something different! Don’t go back onto the TV. Maybe do some writing or art exercises. Play a game with someone if you live with them. Go sit outside for a bit. Sing or play music. Don’t use your relaxing time to do repetitive things, otherwise you will get bored quickly and run out of ways to unwind in the future.

5:30-6:30/7: Depending on whether or not you have a family, intermediately fast or need to cook before you serve, your timing on dinner may be a little all around the place. But that’s okay. If you can, try having dinner with your family, roommates or significant other - all at the table with no phones. This is a great way to have some social interaction during quarantine. It’s important to remember there’s life beyond this and once it’s over, you will get back to your own routine. Try not to talk about “updates on COVID-19″ but rather talk about something new that you learnt today. I’ve started my joke of the day segment which my partner doesn’t find too appealing so I’ve switched to fun facts (because word of the day was too easy). Today it was: frogs absorb water through their skin so they don't need to drink. Pretty cool, huh? Totally forgot about quarantine.

6:30/7-8:30/9: I personally use this time to meditate and connect with my body. Maybe do some stretching and self reflective activities. Just being able to be one with my thoughts and making sure I am doing well. This also includes phoning a friend and seeing how they are doing. Remember, just because you don’t see a face(s), doesn’t mean they’re not out there. Maybe your friends need your spiritual company as well. Feel free to have some fruit snacks as well. I even schedule out my snack times because I don’t want to over-eat.

9-10: This is movie time for me, but again it’s up to you how you want to use your downtime. Spending an hour with your significant other or family is much needed right before bed.

10-11: Start your bedtime routine! Mine will be linked here.

11-Zzz: Lay in bed and close your eyes. If you need to listen to some light piano music, go ahead. Eventually, you will feel your eyes getting heavy and you will drift to sleep.

I understand these are trying times. However, understand they are just temporary. I also urge you all to listen when they are asking you to stay home and be safe, as well as practicing social distancing. This will not go away if we are not listening to our doctors.

Also, take the time to thank our medical professionals who are away from their families in order to work hard to help the rest of us stay healthy and safe during these times. Your service is much appreciated.

And most importantly: take care of yourselves and your loved ones. Don’t panic over every news story. Turn off the news for a little while and just relax and forget about it. We will all go back to our norma lives once this is over only if we listen and cooperate.

Be safe and take care of yourselves.

[NOTE FROM DARIA: You will notice that my writing style is a lot different than in this post. I wanted to be able to comfort and connect with all of you as much as I could in this post, mainly because a lot of people (including myself) are quite anxious about our current standing. I feared if I wrote a piece that was similar to my other posts in tone, it would diminish my goal for this text due to it sounding more like a lecture rather than a helpful piece. I am curious to know whether or not I should continue writing my texts like this, or if you prefer the wordier posts.]

With love,

daria xx

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nitemvres · 4 years

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Self Isolation Day 29

I’m tired enough to think this was a good selfie and not take any better ones throughout my day.

Back to setting my alarm, waking up tired. I have milk thats at it’s best before date so I had G Fuel with milk all day. There are certain flavours mixing with milk is better than water.

I planned to do some cleaning which inevitably didn’t happen because my roommate had dishes and stuff laying about the kitchen. I didn’t feel like cleaning his mess to clean the kitchen though I talked to him about being cleaner as he’s been getting lazy with it again.

I planned to play CoD today, however Pokemon Mystery Dungeon has been way too captivating. I have about 18 hours played in it I think? I loved the original so much and this remake has done amazing! I’m going to fight Groudon today.

Kelsey also came over again. She’s starting work at a factory job soon, which will be very minimal interactions and super clean so I’m confident she’ll be safe. Considering that, we’re trying to hangout as much as she can till she starts work.

OH ALSO! I started using Jojoba Oil on my ears a few days ago. I’ve kept up with massaging it into my lobes for 5 minutes daily. For those unaware, jojoba oil is great for stretching ears and is used to thicken the skin. I’ve had some ear problems in my left which is why my right ear is stretched much bigger than my left. I’m hoping to stretch my left eventually to match my right if this goes well!

I also did a bit of stretching, tried a couple yoga poses for my back and hoping the weather goes back to warmer so I can exercise a little bit again since I already failed playing Pokemon everyday due to cold weather and Rescue Team being too fun.

I’m also planning to buy a tv? I know it’s not essential and I hate to the people going out buying shit right now. But, I’m not sick, not putting anyone at risk but myself, and this is the time I’ll use the tv most so I want it. I may as well get it during the time I’ll be home a ton. Not sure when I’m getting it but it’s happening. Sorry not sorry.

That’s basically been what’s up! Hoping you’re all keeping busy, and staying isolated! Remember you can always message, sends asks, anons. Asking for tips or just to chat! Or kik me @ Nitemvre!

Tip of the day! Look I didn’t realize I was signing up for this many tips and I’ve already reused some. Soooo. Watch childhood movies! I used something similar to this. Put you in a feel good mood and I’ve had Land Before Time and Pokemon movies on my mind so much! Do it! Let me know what you watch and what your favourites are!

Remember stay happy, stay healthy, stay inside! Much love

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rehkhana · 5 years

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how to untwist your mentality and have better control of your mental health

This is a guide for the people who have been in a bad place for awhile and don’t really know how to get out of it; this will be more directed at students, as school can be a lot of stress for people and can be what caused people to fall into a slump to begin with, but that doesn’t mean it can’t help if you’re not a student!

You have to remember its all about constant and consistent progress, you’re not going to jump from getting by to thriving in a day, a week, or even a month. You need to set very reasonable goals for yourself, and maybe even underestimate yourself a little at first so you don’t overwhelm yourself, it will only hurt your motivations and make you doubt any progress you’ve made so far.

Remember, everyone crawls before they walk, walks before they run, and they have to keep running before they can work their way up to the marathon. Also, by no means am I saying that doing all these steps or making all these changes in your life will make depression or other mental illnesses magically disappear, but it can make it much easier to manage and have less intense affects on your daily life.

From what I’ve learned from trying to manage myself, there are five aspects that people usually need to work on to see an overall improvement:

Hygiene/Organization

Self Image

Fitness

Diet

Social Media Usage

Now all of these may seem either daunting or pretty superfluous, but they all work together and can make a huge change in people lives.

Hygiene/Organization

First off, hygiene and organization can make a huge change in people lives. Spending 15 minutes a day and tidying up your desk area, putting away pens and pencils, sorting papers into the correct folders, putting laundry away, cleaning up dirty clothes off of your bedroom floor, cleaning up dirty dishes, putting clean dishes away, wiping off the bathroom sink, anything that cleans up in a small way can make a huge difference on how you perceive your environment. Continually passing by something and thinking “I need to do this” or “I need to clean that,” can take a huge toll on your mental health if it continues to be an issue, as tasks build up and they become much bigger monsters than they should be. I know it can be difficult motivating and getting yourself to do these things, even if you know its beneficial to you. I understand the lethargy, but sometimes you just need to get up and force yourself to do it. Here’s what I started doing to get myself back on track:

Make yourself a habit tracker: don’t put every single task you want to make into a habit on there at once, because you’ll overwhelm yourself. Put two or maybe three tasks on there, and keep them on there until you do them constantly for 21 days or 21 times at the interval of your choosing.

Once you get a task down for 14 days or intervals, add another task or habit you want on there. For those of us that have the problem of forgetting to shower or eat breakfast, this is perfect. Soon enough you’ll start building habits for the little things.

Don’t put huge tasks on your habit tracker; this is for small tasks that don’t require more than a half an hour of time at max

For larger tasks, have a small planner. It doesn’t need to be extravagant, just something to get the job done. This planner is for your and you only, and it will stay that way unless you choose to share it with others, so remember that when writing down things you need to do or events you need to attend.

If you still have issues remembering and holding yourself to your schedule, talk to someone close to you and ask them to help you on your journey, or set up reminders on your phone or computer, put sticky notes around the house or apartment, anything to remind yourself.

Self Image

Secondly, and I believe this is the largest obstacle that everything else plays into, is your self image. Hygiene and organization play a large part into self image, as do the other three topics I will talk about soon, but overall there are some small (or large depending on how frequently these things occur or how closely you tie yourself to them) that you can do to improve your self image:

Stop saying self depreciating things. An excellent guide on specifically this topic can be found here that was made by @colacharm and a few others.

Have an honest self reflection session. Do NOT just focus on your flaws but also celebrate all your positive traits. The simple act of self reflecting speaks great volumes about your character. It should be an informative session for yourself rather than a session for you to chastise yourself.

For students, start de-associating your worth with your grades. Everyone fails, everyone falls, everyone has weak moments where they have to pick themselves back up. @study-fox made a great guide on how to deal with failure here. Even if you don’t get the grade you were hoping for in the end, it does not mean you’re less of a person or a bad student.

Air out your issues to someone who you trust. Don’t just drop it on them spur of the moment, but ask them if it would be okay if you rant to them a little bit or have a serious conversation about yourself with them. This will let them know that this means a lot to you and is a serious matter. If they don’t want to or aren’t taking the issue seriously, just choose someone else to talk to or seek out other help. If you have a good relationship with one or both of your parents, they can be excellent support. High school counselors can be a good person to go and air out your emotions to if need be, and most colleges have support groups that you can go to as a good option. Even if you don’t go to school or have completed school, there usually is a support group in your area if you go looking for it. I understand for many money is an issue and professional therapy isn’t a viable option due to it, but there are still other resources that you can seek out:

Anxiety and Depression Support Groups here

Depression and Bipolar Disorder Groups here

OCD Support Groups here

Managing Mental Health in General here

Realize that criticism is not meant to insult you, but help you better yourself. This is a hard lesson I’ve learned and that I’m still learning. There will always be some people in the world that are out to get you riled up, but just realize that you don’t own them anything, not a single explanation or reaction, and just walk away or leave a situation like that. People who truly want to help you improve yourself and help you on your journey won’t try to upset you and will apologize if they do.

One thing that can contribute greatly to self esteem issues and depression is feeling like you’re not doing anything or at least anything productive. Start a hobby of continue with a hobby that involves physical things or produces something that can be seen in quantity; art, writing, coin collecting, baking, cooking, ect. Even if you hobby is something that may not be able to be put into quantity, find a way to make it visible; if you have a passion or hobby of learning a language, start making physical flashcards. Having something to remind yourself that you are doing something can always help during the rainy days.

Fitness and Exercise

Another factor that can affect your mental health is fitness and exercise. Now note that I’m not saying yoga will solve all your problems or that you should go out and become a gym junkie (although do so if you would like), exercise and physical exertion in general is an excellent way to relieve stress and pent up tension. While I don’t have the studies on hand, there have been studies linking cardio exercise to improved mood for up to 8 hours after about a 15-20 minute cardio session. Doing some exercise as simple as stretching out your muscles can make a big impact on how you physically feel and can relieve aches that have bugging you for weeks or months if you just stretch it out. Personally, just doing about 15 minutes of stretches a day has made a huge impact on how I physically feel and I’ve been having less issues with my shoulders and upper back because of it. For those of you that want to add a bit of physical exertion to your day but just can build up the motivation to do so, find it too tedious to do so, or just don’t have the time for a serious workout, here are some tips that may help:

If you have a Wii, pull it out and hook it up and play some Just Dance! It’s pretty fun if you like the songs you pick out on there and dancing to about 2-3 songs depending on how long they are will get in about 10-15 minutes of cardio, which is enough time to get in that mood benefit.

If you don’t have a Wii or don’t have Just Dance, you can pull up the videos of them on Youtube or just pull up some videos of choreography to any song you want and follow along in the motions. The point here isn’t to become a professional dancer or even to become good at dancing, its to have some fun while getting in some cardio.

If you’re not a fan of dancing, pull up some of those old 80s exercise videos, some of them can be fairly intense, but they can still make exercising pretty entertaining.

If you’re more for just stretching out, put on some calming songs or sounds and just start stretching out. It doesn’t have to be an extremely long session or anything, it can be as short as 5 minutes, just something to releases some of the stress built up in your muscles.

In general, you don’t need to go to the gym for hours each day to get benefits from exercise, just 15 minutes at home doing some stretching or something to exert yourself can have so many benefits alone.

You don’t have to sit there and just run on a treadmill or bike for 15 minutes while staring at a wall. You can pull out a phone, tablet, laptop, or even flashcards and work a bit on studying, responding to emails, working on a paper, anything you want so you get two things done at the same time.

Diet and Nutrition

Now another important factor is diet. The saying “you are what you eat” has quite a bit of truth to it. If you have only an Iced coffee for breakfast, skip lunch, and eat a huge dinner everyday, your body isn’t going to have enough constant energy to keep you going all day and you will hit a wall. Also, what you eat makes makes an impact. Are you eating stuff that fulfills all your daily nutrient needs? Are you eating enough calories? Are you dispersing your food and energy intake evenly throughout the day or do you eat the majority of your daily food intake at one particular time or meal? You need to take note of your diet and see how all these play out in your daily life. My recommendation or this is writing down every single thing you eat every day for 3-7 days, depending on whether you diet is extremely varied or if you eating something fairly similar every day. Now, do not track calorie count, nutrient percentages, or ingredients in any of the foods until after you are done writing everything down; if you calculate all this during your tracking period, you will unconsciously or consciously change your diet to accommodate for nutrients you discover you are lacking or over-indulging on. After this calculating all this, figure out what long-term and permanent diet changes you are able and willing to do. I will make this comment also for my vegan and vegetarian friends out there, to make sure you buy supplements or vitamin fortified foods for nutrients majorly or only found in animal products, like vitamin B12, which is important in maintaining mental health. Now, here are some quick tips that worked for me. As a disclaimer, I am not saying this will work for you or is viable for you, but I’m sharing my own experience on what worked.

Cut down on a lot of processed sugars. I don’t eat a whole ton of really sugary foods. I still eat things with sugar mind you, I still put a teaspoon of sugar in my morning coffee and eat chocolate every once in a while and what not, but I've cut almost completely cut out a lot of things like gummy bears, sour patch kids, soda, ect. Honestly a lot of my go to snacks have become Triscuits, dried fruits, yogurts, and granola and fruit bars.

If you drink coffee in the morning, eat something before you drink coffee. Eating something in the morning makes a big difference in how you feel throughout the day, and caffeine suppresses your appetite, so drinking coffee before you eat anything will discourage you from eating or discourage you from eating enough. If you must drink coffee before you eat anything, cut down on the amount you drink before you eat, then drink the rest after you eat.

Drink enough liquids!! Water is a necessity but honestly just drinking enough healthy liquids in general is key. I like to drink one glass of cranberry juice a day a long with one glass of milk in addition to all the water I drink. It’s crazy how just drinking one extra glass or day or just drinking enough can affect your system in amazing ways. I’d recommend the app Plant Nanny to remind yourself to drink enough water, its for both apple and android.

Now, this is not something I’ve had experience with it so I’m not going to go in depth about it so I don’t mess up the facts or give anyone the wrong idea of how to deal with it. If you have an eating disorder of any kind, or think you may have one, or something seems off, please go here. I want every single one of you who read this post to be healthy, mentally, physically, and emotionally.

Do not fall for fad diets! Everyone needs carbs, everyone needs fats, everyone needs enough food! Do not get sucked into thinking that ‘cleanses’ or ‘purges’ are good for you! The best way you can become healthier through diet is by creating a sustainable diet that covers all your needs, not by following one of these diets for a month or two and getting temporary changes or results. These do a lot more harm in both the long and short run than people realize.

Social Media

Now this one also contributes to of the above. Social media is a wonderful invention, it gives everyone a voice, lets everyone be connected, and introduces people to new ideas and things that they may have never known about. But given all this, its a tool that can very easily manipulate your mindset into thinking that you’re not good enough or not doing enough. I will never say to cut off social media, as its become pretty heavily integrated into our culture now, but here are some thing I would recommend:

Do not use social media at all for 1-7 days. See how much more free time you have, how it makes a difference, and how you feel while not using it. Use this time to focus on a hobby, focus on yourself, or accomplish some daily tasks you want or need to tackle.

When you get back onto social media, purge your subscriptions and follows. Don’t follow or subscribe to anyone you do not enjoy seeing updates from or do not anticipate seeing updates from. You want all your posts or videos in your feed to be pertinent to you, so you spend less time searching or mindlessly scrolling in content.

Do not be afraid to clean house with your social media. If you don’t really use one form of social media and only check it just to say you did, then just get rid of it. Recently I made an entirely new tumblr account because my other one was about 4 years old and it wasn’t giving me any positivity or joy anymore and I realized was just something I was clinging to because it was habit and a huge distraction from things I needed to do. I only followed a few dozen blogs on this tumblr to prevent me from being able to mindlessly scroll for literal hours and prevent myself from being productive. Sometimes you just need to push the restart button on some things to have good impacts on your life.

Conclusions

Overall, I’d say take this guide with a grain of salt. All this advice comes from my own experiences and my own progress with my mental health. I still have bad days and bad periods, but overall they are less frequent and less intense since I started making changes like these. My experiences won’t be the same as yours, but I do hope everyone that reads this can find relief in their life and make some positive progress in managing their mental health. Here is some more resources that I’ve used in better knowing, understanding, and managing my mental and physical health:

To be able to more easily identify emotions and emotional triggers, I use the Youper App, which is available on apple and android.

One category I didn’t touch on was sleep, which is also absolutely crucial. I personally suffer from quite a few sleep issues, insomnia and sleep paralysis being the most prominent, and I use the Runtastic Sleep Better app which functions as a sleep tracker and allows me to track disturbances in my sleep, as well as the quality of sleep I get each night. Its available on both apple and android.

Keeping a dream journal can allow you to more easily recognize what is a dream and what is not while you’re sleeping, which is immensely helpful for us who struggle with nightmares.

I listen to ASMR a lot and I know its not everyone’s thing but if you haven’t listened to it I’d say try it and go into the experience with an open mind. I’d personally recommend WhispersRed ASMR and Gentle Whispering ASMR, they both have a wide range of videos that you can watch and see what works for you personally.

Think of one thing a day that you appreciate or enjoy and write that thing down. Keep it in a journal or in a jar, just somewhere those writings will be safe, where you can go back and look at them on those days that are much worse than others.

Lastly, I will say trying to manage your own mental health is hard! Please reach out to someone or a group to help you in your journey. If you can afford a professional therapist then you’re golden, but I know some cannot so even just having someone there to give you support can immensely help. I hope this guide can be helpful to some!

#mental health #positive mental attitude #studyblr #studyspo #bujo #bullet journal #mental disorder #managing mental illness #life inspiration

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goddamnitconnor-a · 5 years

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I’d mentioned something about this a little bit ago, but there’s been something on my mind for a while, now, and I want to finally write something down. This is mostly because I was asked on the sidelines if I could make a post like this-- so here goes.

I’ll put most of this under a cut so anyone not interested can just scroll by without too much fuss, but first I’d like to say what this is all about.

Anxiety. Or, rather, how to not let it consume your life. Because we all experience it, most of us on a daily basis, but I’ve seen so few people actually do the right things to stop it from escalating to a critical point or try to do anything to manage it when they’re not in a critical mode. So, the rest of this will be cut for sake of length, but please:

If you have struggles with anxiety and recognize that it’s holding you back from enjoying any part of your life to the fullest extent, give the rest of this post a look over. These are honest, tried and true methods of reducing the impact of anxiety, both the obvious and less obvious, and I promise I wouldn’t offer them as suggestions unless I knew they’d have a beneficial impact on your overall health.

I’ll say this one last thing: if you’re thinking anything along the lines of ‘none of this will work for me’ or ‘my anxiety is too bad to do anything about without medication’ or ‘I’ve tried everything before and nothing really works so why bother’, then I’m speaking directly to you: please read the rest of this post. I don’t say it often, but you are so wrong.

Firstly, before I begin spewing out suggestions, everything I talk about here I have seen take a positive effect on both myself (dealing with bipolar depression and I’m sure other shit by this point) and people with severe intellectual disabilities (autism being the primary diagnosis), whom I support and work very closely with. I’ve also taken two college courses focused entirely on managing anxiety through very different strategies (mental vs physical activities) and a handful of others on building mindfulness, confidence, and self-image. Honestly, though, I’m drawing mostly from the former experiences because there’s nothing like seeing the words in action.

These techniques will be listed here only briefly because talking about each of them at length would make this an entire book. I might go into more detail in additional posts, if enough people would like me to or I’m feeling especially talkative another day. They are listed roughly in the order of most effective or most necessary, but honestly they all work in tandem with each other, so saying one is better than the other is a little misleading.

Attitude: We’ve all got it. Some are better than others, and some are just downright-- wait. Not that kind of attitude. I’m talking about our attitude towards our own mental health. I’m sure a lot of people believe they’re just supposed to suffer as much as they do or that it’s not really so bad and changing is too much effort. Essentially, the message is saying ‘I don’t care enough about myself to make the effort for my mental health’ no matter how you say it. Point blank, that’s a pretty shitty attitude to have, and no one wants to have a shitty attitude. No one likes feeling like shit, we just kind of get used to it and grow numb to it out of self defense against our own brains. Not the best habit to pick up. But one thing is certain: if you don’t believe you can help yourself and if you don’t believe you’re worth the effort, then nothing else is going to leave much of a mark. It all starts here, friends, and it’s usually the hardest step to take.

Deep breathing: Has to be next, doesn’t it? And it’s a very easy next step after that last one. The rules are very simple: block yourself off from outside stimuli (whether this means closing your eyes or fixating on a fixed spot in the distance to focus your attention or doing whatever you need to in order to take a minute to yourself); take a deep breath in through your nose for at least five but ideally seven seconds (breathe in so your stomach expands and not just your chest-- your shoulders shouldn’t rise more than they do when you’re yawning or sighing); hold the breath for up to three seconds; release your breath through your mouth slowly (take at least three but ideally five seconds) and make sure to fully push all of the air from your lungs. Repeat at least three times and up to ten times, depending on how high your stress and anxiety are at the time. The idea of the numbers is equal parts providing a structure so that the breath is under your control and providing a distraction from any other thoughts that might intrude. If you’re focusing entirely on counting the seconds of your breath or focusing on how the breath feels going in and out of your lungs, then you’re much less likely to worry about anything else. So don’t get too hung up on the specific numbers; understand their purpose and adjust them as you need to in order to fit your current situation. Do this before you go into a full-blown panic attack. It’s much more difficult to focus on deep breathing when you’re in panic mode, but taking a few deep breaths when you feel the first signs of something coming on could lessen or negate the physical and mental strain. Remember: It takes less than three minutes, even if you do all ten breaths, and there’s no equipment or special requirements. That makes this by far the easiest thing on this list to do, and the effects it can have are fucking mind-blowing.

Diet: Okay, maybe this will be the hardest step. But it doesn’t have to be! Diet changes can be huge, cold-turkey everything bad or small, subtle changes that ease you into a better lifestyle over the course of a few months or even a year. Both are totally cool! In fact, I’ve done both. There is so much I have to say about dieting, but I’ll list out the major points. Stop counting. I don’t care what it is, just stop counting it. Right now. Because guess what: you’re not counting the right things. Things you should be looking at? Sugar content. How processed the food is. Artificial flavoring and high fructose corn syrup. Things that really aren’t that important if you’re organizing your diet to be balanced and actually healthy? Fat content. Calories. What a coincidence. Also, eat breakfast. I know it means getting out of bed a little earlier, but for all that is good in this world, eat breakfast. Snack more often (not on potato chips; try some fruit), especially in the morning when your body is trying to balance out everything from the previous night (or, you know, whenever you sleep). Fruit, vegetables, nuts, protein bars (check that sugar content!), hard-boiled eggs, cottage cheese, and yogurt are all super easy and cheap snacks to grab and most of them are portable if you’re out and about often. Lunch doesn’t need to be big, but it needs to exist on some level. Heavy lunches will weigh you down and make you tired much earlier than you would be otherwise but no lunch will sap your energy and also leave you feeling drained earlier in the day. Dinner should be focused on protein and this is usually where people actually eat their vegetables, so keep that up! If you’re going to have a lot of empty carbs (like fries, mashed potatoes, rice, etc.), you better plan on having a post-dinner workout because guess where that belly fat is coming from. If you have anything to eat before bed, make sure it’s at least an hour before and it should have as little sugar and calorie content as possible. Protein is ideal for this time of the day!

Exercise: Oh boy. All of these steps are sounding pretty hard, aren’t they? Good news! You don’t have to go to the gym. You don’t even have to go outside. And I’m not about to preach youtube workout videos and giant squishy balls to roll around on. I am about to preach yoga. I know we only ever see super attractive and skinny women perching themselves in ridiculous poses on a fucking mountaintop at sunrise with some inspirational quote plastered everywhere and that’s what we think when we hear yoga, but you know what? I’ve taken yoga courses, and the only one even half-capable of flipping herself upside down on her head was our instructor-- because she’s been doing it forever. Most people had to use blocks and bands to assist them with most of the poses. Yoga is not for the fit and bendy only; in fact, the less fit and bendy you are, the more you’ll probably benefit from the practice. A few simple stretches in the morning isn’t going to change your life, but it’s a start. There are plenty of free videos and apps around to help you get started with easy things that will make the rest of your day a little easier, and I guarantee you’ll start feeling so much better that you’ll get addicted to it. If you happen to already be a reasonably active person, then just make sure you’re getting at least 30 minutes of at least moderate activity in order to get the most benefit out of your workout. The most beneficial time to do any exercise is first thing in the morning after you wake up, but right before meals or mid-day when you might be feeling a bit of a drag are also ideal times. Anything above low-intensity exercise before you go to bed will definitely hurt your sleep cycle, but there are some yoga poses and other kinds of exercise that are actually very beneficial to relaxing and getting a better night’s sleep.

Meditation: This should be higher on the list, but again the list really isn’t a ranked thing. I’m only putting it this far down because I believe that meditation doesn’t always stick out to people as something especially helpful. That’s because meditation doesn’t show instant results and a lot of people do it very wrong, so they don’t get any results at all. Because of this, I think if the above techniques are implemented then meditation will become more attractive because some control and balance in your life will have already been established with the other things. I would recommend starting with guided meditation no matter what, if you’ve never done it before or even if you think you’ve been doing it ineffectively. Meditation is very flexible, which is one of the things I love most about it. Once you understand the real purpose of meditating and how to handle any potential distractions while you’re meditating, you can do it almost anywhere and at any time-- and you can spend five minutes with yourself or two hours. Any amount of quiet and calm for your mind will help it immensely! Also, if you’re feeling drained and are unable to do any stretches or exercises to wake yourself up, meditation can actually make you more alert and refreshed. This is especially helpful for people trying to focus on a task that needs to be accomplished but that attention span just isn’t cutting it. Meditation should center you, calm your mind, boost your focus, and clear your head of distracting thoughts and worries unrelated to the task at hand. Stress and anxiety should reduce and if you go into a deep enough trance, a sense of euphoria (similar to that infamous ‘runner’s high’) will accompany you for a while afterwards. If it’s not doing that for you, then you should probably seek out some sort of guide to help you meditate more effectively.

Water: Just drink it. I won’t say that you can’t drink too much, because of course you can, but chances are high you aren’t drinking as much as you should be. It depends a lot on your activity levels, what you’re eating throughout the day, and your exposure to the sun or other high heat elements, but a few signs that you’re not drinking enough water are: if you get frequent headaches, especially near the top/crown of your head; if you get muscle cramps-- they can be anywhere, but leg cramps are very common and I experience stomach cramps easily when I’m dehydrated; if you’re thirsty (simple as that); if you find yourself yawning/breathing deeply excessively. Drinking water first thing in the morning will help you wake up and cold water before meals will reduce your appetite so you don’t overeat.

There is so much more I could say about anxiety and so many other, little things that can be done to make things easier on yourself, but these are the really big ones. The ones that I guarantee, if practiced together even on a minimal level, will improve your health both physically and mentally to the extent that you’ll never believe you lived so miserably for so long without doing these simple things. Because here’s the hard news: We weren’t meant to sit in a dark room in front of a computer screen all day. We weren’t meant to play video games for 12 hours a day. We weren’t built to digest the obnoxious amount of empty carbs and overload of sugar that is basically forced in our face every time we turn around. Our bodies are meant to work and they’re meant to be maintained-- and if you feel like that statement doesn’t apply to you, you probably don’t understand your body as well as you think you do. I’m not saying I know anyone’s specific situation and of course there are always outrageous exceptions to even the most reliable of rules, but for the majority of people reading this, the only real block against you and a healthier you is just plainly you. That’s not an easy thing to accept or make peace with, but the sooner we realize that we most often are the only ones holding ourselves back, the easier it will be for us to help ourselves get better. These are just steps and suggestions. Just words on a screen. Any time they’re put into practice and any time they give anyone any sort of benefit, that victory is not mine. Don’t give me the credit. Because you’re doing all of it. And you’ve been able to all along, so I’m glad you’re finally waking up and realizing it.

#i could never pull the trigger // ooc #this got long anyway #and trust me #i could have said so much more #share this around if you think it'll help someone #reblog it or whatever #or just share the information yourself #just get some helpful info out in the world #the more you know

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agnes-knits-blog · 6 years

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Things I wish I had known about fibromyalgia, and how to live with it

To put this into context, I was diagnosed about 10 or 11 years ago now, and it was a diagnosis reached by excluding other things that could be causing my symptoms. I had X-rays and MRI scans, I had something very unpleasant called electro-conductivity testing to rule out multiple sclerosis, and then I was told that I have fibromyalgia, have this leaflet, please close the door after you. I was basically forced to deal with it myself for a long time, and I’ve learnt quite a lot about how to manage myself. I hope what I learnt can help you.

What is fibromyalgia?

Fibromyalgia means “muscle and nervous pain”. Current research suggests that it is a dysfunction of the central nervous system (that is, the nerves that tell your brain what you’re feeling), so nerve signals are misinterpreted as pain.

Symptoms include, but are not limited to:

Widespread muscular and nervous pain, fatigue, headaches, cognitive dysfunction (problems concentrating, poor memory, slow or confused speech) extreme sensitivity of the skin, extreme sensitivity to pain (as in, you accidentally catch your finger on the cupboard door, it hurts really badly and it still hurts 2+ hours later), muscle stiffness after being still for a while, muscle spasms, poor sleep quality and waking up tired, dizziness and clumsiness, feeling too hot or too cold (because the body isn’t able to regulate it’s temperature) sensations like tingling, numbness, prickling or burning in hands and feet (and maybe other areas), anxiety and depression.

That’s a lot of symptoms, and chances are you don’t get all of them, and other people will be affected differently.

Stress

Stress makes fibro worse. It makes the pain worse, it makes everything harder to cope with. It’s not just me saying that, it is a scientific FACT. I know if I get upset, stressed or angry, my pain INSTANTLY increases. I can’t watch horror films anymore, every time there’s a jump-scare I feel like I’m being showered with needles! So, it’s really important to try and keep your stress levels down. Find hobbies that help you relax. Choose to be calm and happy! It will really help!

Pain

How you think about your pain needs to change. It isn’t a matter of “powering through” and having to “man up”. If you have fibro, you have something which means your nerves are nearly always screaming at you that stuff hurts. LISTEN to your body when you exercise. If it tells you doing something hurts, slow down how you are doing it. Slow your movements down, focus on how you feel and go gently. If it burns or hurts more than you are prepared to deal with, leave it for the day. Get some rest, take some paracetamol and ibuprofen and relax! If the pain gets too much – as in, can’t eat because feel sick because pain, or can’t walk/do daily tasks anymore, go see your GP about pain relief. It took me 8+ years to find a doctor who took me seriously and understood the condition, and gave me the pain meds I need to function day to day.

My current meds are: 2 x cocodamol (30mg codeine/500mg paracetamol) x 4 times a day. 1 x 100 mg gabapentin twice a day. 1 x 100mg sertraline (anti-depressant) twice a day. 45mg mirtazapine at night. That’s a lot of anti-depressants because I also have Bipolar Disorder (used to be called manic depression). Gabapentin has been an absolute godsend for me! It’s really helped tone down the constant prickly/tingly sensations

Sleep

Sleep is incredibly important. When folks with fibro don’t get enough sleep, or don’t get enough deep sleep, everything hurts so much more. Fibro can disrupt your sleep cycle so you don’t go into the deep sleep your body needs - so SLEEP IS IMPORTANT! If you sleep well, you will be so much more able to deal with everyday pain. So try your best to get a good night’s sleep. Create a bedtime routine – go to bed at a decent time (around 11pm at the latest) after a warm bath or shower. Have some extra-soft pyjamas or loungewear to get into after coming out of the bath or shower. Have a hot (non-caffeinated) drink e.g. herbal tea, hot milk, Horlicks or Ovaltine. Don’t watch TV in bed! Do not spend too much time on tablets, phones etc past 9pm (blue light from screens will make you feel more awake, use a blue light filter if it’s built into your devices).

This may make you feel like an old fogey, but SLEEP IS IMPORTANT! Like, super duper important! And you need to do everything you can to make sure you sleep well. However, and this is the real kick in the teeth, sometimes you can do everything right and still wake up exhausted. If that happens, talk to your GP about medication to help you sleep. There are various anti-depressants that are commonly used for this, like amitriptyline (which I used to take, and my sister takes now), and I am currently on mirtazapine to make me properly sleepy. There’s a happy side effect in that these drugs also help to lessen nervous pain.

Fatigue

As you will have noticed by now, fatigue isn’t just feeling tired. It’s feeling exhausted, like you haven’t slept for a week, and you can barely do anything before you have to stop. On days like this, you only have a little energy, and you have to be careful how you spend it. Figure out what HAS to be done (e.g. need to do the laundry so you can have clean clothes tomorrow, dishes need to be done because you have nothing to eat off and you are hungry), and what can wait until you’re feeling better (e.g. vacuuming). You can’t do everything at once, so take it one task at a time slowly and at your own pace. Give yourself breaks if you need it. It’s important to cut yourself some slack and allow yourself to come back to it later. Be kind to yourself. Ask for help if you need it. No one wants to see you struggling with something, or in too much pain to cope.

Cognitive dysfunction (a.k.a. fibro-fog)

Some days, your head might feel like it’s been stuffed with hot cotton wool. You can’t think straight, and you can’t find the words to properly express yourself. You will probably forget things that are a change from your normal routine. People may ask you if you’re on any drugs! Unfortunately there’s no treatment for it, but you can find ways to deal with it.

Use a calendar or paper diary – writing things down may help you to remember them better. Make lists of important things WHEN YOU REMEMBER THEM – you can’t rely on yourself to remember them another time. You have to try and leave yourself reminders. Future you is forgetful, so present you has to plan for it! And if you forget something important, be prepared to apologise!

Food

I’m know it’s very tempting, when you’re in pain and tired, to just order some delicious food delivered to your door, but you’re gonna find it very hard to lose weight when you can’t do lots of cardio, so it’s best to eat healthy most of the time. Keep frozen chopped onion and garlic in the freezer, and tinned tomatoes and pasta in the cupboard, so you can knock up a good meal with minimal effort. Try to have a folding stool in the kitchen for you to perch on whilst cooking. Make it easy to eat well, and save the left-overs for lunches!

Exercising

You’ll probably find it very hard to keep exercising like you used to. Try to replace high impact exercise with something low impact like cycling (not spin class!) and rowing. Maybe try something like yoga or pilates (I know, it’s old lady stuff, but it’s still good for you!), low impact stretching and general core work will be good for you.

DON’T do exercise classes where you will get constantly yelled at to go harder. Don’t let other people set your pace! Let your body tell you how fast you can go!

In general, don’t let other people set your pace. Sometimes you will need to go more slowly, if you feel unsafe on your feet (as in, knees might give out and you might deck it, right in the middle of the street) consider getting a stick. It took me years to finally admit that I needed one, but it has seriously helped me. My sister went through the same thing a few months ago, and I told her: it isn’t you admitting defeat or failure, it’s you doing what you need to do to help yourself. Plus she now has something to trip people up with if she doesn’t like them!

And to anyone who says that fibro isn't real, or is all down to lifestyle factors, I say this: me, my sister and my aunt have all been diagnosed with fibro independent of each other. And I have reason to believe other members of my family might be showing symptoms too! There is clearly a big genetic component at play, so blaming people who can't exercise for being overweight is counter productive as fuck.

#fibromyalgia #fibrowarrior

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sacredbodiesca · 2 years

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THANKSGIVING FOR THE "BURN" — DAILY MEDITATION AND WEEKLY PRACTICE FOR MEN, Oct 12

Invitation: Please join me and guest co-host Shaun Cooke for the live #MENSWORK podcast tomorrow, October 13 at 7pm: https://bit.ly/MENSWORKLIVE7PM . Your questions and comments are important.

Morning practice: 1.5 hours of gentle spine-opening and pranayama meditation "for intuition"

Vulnerability practice: I choose to live this moment with my heart wide open, even as I take another step, and another, and another into the discomfort of the unknown.

Meditation:

Thanksgiving weekend behind me I'm thinking about how grateful I am. I'm a big fan of dedicated and daily practices, like this morning's yoga and meditation. These help me build my capacity to open and hold space for the "unpredictable beauty" of life, of the feminine.

But I know that the single-most powerful way for me to open and receive is to consciously feel gratitude. For everything.

It's easy for me to feel grateful for the things that are easy, that I'm already comfortable with. Today I'll see my daughter and my granddaughter. My feeling of joy and gratitude for these expressions of feminine beauty and love — it takes no effort, no stretch to let this warmth move through my body. Yesterday I completed a challenging first step on some house work that I've been planning for months (years?). I am grateful for the help and the attitude of my "chore buddy." Again, it's easy to feel this gratitude, to accept his generosity.

But what about the things I find hard to accept? One of my sons struggles to find his way. We live in the same town. He hasn't returned a call for months. The woman I love is hurting, choosing to be mostly distant and silent. How — and why? — choose gratitude?

Years ago I had an epiphany about gratitude. I was in the middle of a very difficult part of a relationship. I had left years before, rebounding into a short-lived romance. She had suffered, and now she was starting her own romance. And I was hurting. Blaming myself for leaving her. For causing pain. For being needy and selfish and mostly for feeling powerless. For some reason it struck me that the only way through this was to be grateful. To trust that whatever heartbreak I was feeling, it was an opening to something beyond this pain. And the only option to simply staying in the pain was to be grateful for what I didn't yet know or feel. Expressing gratitude — not yet feeling it, but simply saying I was grateful, silently as I went through my exercises — was the mantra, the vibration, that took me from the closed world of suffering to an opening, a wonder about what was next.

I don't know what my son needs, or what I can do — except to be here when he needs me. I know he knows this, and it's the best I can do. I am grateful that I can do this for him, and that he knows I am here.

I don't know what my beloved needs, or what i can do to ease her suffering — except be here when she needs me. She knows this. It's the best I can do. I am grateful I am learning how to patiently and powerfully hold this space as she turns her pain into beauty.

Today I will be grateful, not only for the delightful and easy gifts of my life, but also for the "burn" I feel as I exercise my capacity to go beyond my comforts. Today I will remember that I choose to make my life about expansion and love, I choose the "burn" of opening my heart to all She brings to me. "There is a way through every block," and that way is greased with the application of gratitude.

TODAY'S INSPIRATIONS

...There are three principles of nature that belong to [your immortal] authority: 1 - If you're not leaning over the edge of life, you're taking up too much space 2 - If you're feeling out of time, you're not in the moment. 3 - When you experience stress and pressure you're not at your center. Leaning over the edge of life, entering the space not yet occupied; having all the time in the world, opens the space that does not yet exist; entering the space that does not yet exist, awakens your immortal authority. Tension, pressure, stress and friction are the principles holding the material reality of space and time… space and time provide a contextual stage for your existential predicament... the predicament that lives and dies. Your immortal authority is beyond this death -- death cannot touch it -- yet it creates everything. (Guru Singh and Guruperkarma Kaur, Your Reality is Spirit)

The Conscious Warrior makes death an ally, using it to sharpen his present actions, future plans, and current state of being. (Wineland, Precept 11)

There is a way through every block. (Yogi Bhajan, Aquarian Sutra 2)

THIS WEEK'S SUGGESTED PRACTICE

• To build the foundation for opening the heart to receive, part 4: https://j.mp/3uPrwV5

Tags: #dailymenswork September 25, 2021 at 10:05AM Open in Evernote

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ontarioyoga · 3 years

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Does Yoga Help Lose Weight

New Post has been published on https://www.ontarioyoga.net/does-yoga-help-lose-weight/

Does Yoga Help Lose Weight

Yoga Instructors Are Tailoring Specific Programmes To Aid Weight Loss While Promoting Healthy Habits Amongst Young Indians

Fashion strategist Jasleen Chopra, 41, used to lead a hectic life, had made poor lifestyle choices and didn’t have the best of eating habits back in 2017. That was the year when she walked up to Mumbai-based celebrity yoga instructor Abhishek Sharma with the goal of weight loss. Chopra, who now lives in Chandigarh, used to go to the gym but no matter what she did, she found it very difficult to lose weight.

Yoga Is Not Just About A Few Poses That Strengthen You It Has More Benefits To Offer Such As:

Increased flexibility

Weight reduction

Stress management

Stress can have a devastating effect on your body and mind. It can reveal itself in the form of pain, anxiety, insomnia, and the inability to concentrate. Most times, stress is the main cause of weight gain. Yoga can help you cope with . Physical benefits of Yoga, combined with stress management, help a person to lose weight and maintain good physical and mental health.

Experts Agree: Yoga Can Help You Lose Weight Especially If You Do This Type Of Practice Maggie Ryan

Losing weight through yoga sounds almost too good to be true. On the surface, yoga seems like the polar opposite of a fast-paced high-intensity interval training circuit or a weightlifting workout, the two kinds of exercise usually recommended for weight loss. A yoga class leaves your body feeling totally different: refreshed instead of wiped out, loose and flexible instead of tight. It’s even good for your mental health, helping you deal with stress and anxiety.

HIIT, weightlifting, and cardio are fun and effective for weight loss, but they’re also not for everyone. If yoga sounds more appealing and weight loss is your goal, it’s natural to wonder if your daily practice can help you shed pounds.

Yoga To Lose Weight In 10 Days: Nothing But A Yoga Mat And Your Own Body Weight

Are you thinking of starting yoga to lose weight in 10 days? Here is a scoop on the best tips to help you attain your weight loss goals with yoga in such a short space of time.

Yoga is an ancient art that has taken the fitness industry by storm. Its numerous benefits drive more and more people to give this mind-body practice a try. Additionally, it is also loved due to its relaxing effect. It is one of the best forms of exercise to engage in when you are stressed, anxious, or restless. Another reason why yoga is gaining so much momentum is due to its link to weight loss.

There have been numerous debates about if and how yoga can help with weight loss. The truth is that yoga is considered an effective weight-loss tool. However, the problem lies in the pace of weight loss. More often than not, people want to see incredible results in too little time. For example, one may want to lose 10 pounds in 10 days or less. Is it possible with yoga? We have compiled the latest research in this post. Read on as we explore how you can use yoga to lose weight in 10 days.

How Many Calories Should You Expect To Burn After An Ashtanga Yoga Practice

The number of calories you burn during the yoga practice depends on the intensity of your workout.

And your weight also matters to some extent…

If you are willing to drastically decrease your weight, it is advised to practice strenuous Ashtanga yoga thrice or four times a week.

Remember that the quantity of calories you can expect to burn in a ashtanga yoga session depends on several factors like your sex, your age, your weight and morphology, and the duration of your practice.

In this table, you will find how many calories you can burn on average during an ashtanga workout:

How Does Yoga Help In Weight Loss 10 Yoga Poses That Burn Fat And Calories

Yoga has gradually become a lifestyle trend. In a chaotic world dominated by tech-leveraged rat races, peace of mind is an absolute requirement. Yoga studios around the country provides about 60-90 minutes of mental and physical balance which is essential for achieving peace of mind. But the question that riddles us day and night is, can yoga help with weight loss and toning? Research shows that a minute of yoga helps you lose about 3-6 calories. So a 90 minute session will help you lose about 80-360 calories only. But compared to other forms of exercises yoga has a higher success rate for keeping off the extra pounds while strengthening your core muscles.

Today we will extensively discuss about the benefits of weight loss through yoga. Globalization of yoga has helped it to evolve according to the different needs of people. In the past years we have seen the rising trend of hot yoga, power yoga and vinyasa which combine a number of other styles with yoga to increase the intensity of the activities per session which stimulate rapid weight loss.

Indirect ways in which yoga helps in weight management-

1. Practicing yoga regularly helps in lowering stress levels, this in turn reduces binge eating, over eating and stress eating which are the major reasons people put on weight in modern society.

2. Research also shows that people who practice yoga are more tuned to the necessities of their bodies and are better able to manage hunger.

Weight loss through yoga-

1. Power yoga

I Lost 85 Pounds With Nothing But A Yoga Mathere’s How It Happened I Lost 85 Pounds With Nothing But A Yoga Mat—Here’s How It Happened

The debate over whether yoga is an effective tool for weight loss has been discussed for years. Many believe that yoga is not fast-paced enough to burn the number of calories required for true weight loss. Others swear by yoga and say it’s an extremely effective way to shed pounds.

While everyone is different, I believe yoga is effective when it comes to lasting weight loss.

When I first rolled out the mat seven years ago, I was 85 pounds overweight. I was unhealthy, unhappy, and fueled by a passion for binge-drinking and pizza. When I first announced my mission to lose weight through yoga, I remember people laughing at me. “Yoga doesn’t help with weight loss! You have to bust your butt in the gym to get results,” people told me.

Less than one year after practicing yoga six to seven days per week, I lost those 85 pounds. Here’s how it happened.

The Best Power Yoga Poses For Weight Loss Include The Following:

Pawanmuktasana or the Wind releasing pose help you drop those extra fat from the stomach and the stomach region.

Trikonasana or the Intense side stretch pose helps to reduce the fat from the sides. It raises your heartbeat and burns calories.

Dhanurasana or the Bow pose helps you drop the excess fat from the arms and legs. It is very helpful to tone your body.

Garudasana or the Eagle pose is a perfect weight loss choice for those who want thinner thighs, legs, arms, and hands.

Eka Pada Adho Mukha Svanasana or One-legged downward facing dog- when combined with breathing, helps you tone your arms, hands, legs, thighs, and your abdominal muscles.

Bhujangasana or the Cobra pose is a great choice if you want to solidify your buttocks and to tone your abdominal muscles.

Navasana or the boat pose is the simplest Power Yoga pose for weight loss. It concentrates all the major muscles of your body.

Savasana or Corpse pose is the most important pose to end your Power Yoga workout session. Savasana helps your muscles relax and prevents muscle damage.

There are several other Power Yoga asanas that are very important for weight loss such as the Uttanpadasana or the Raised feet pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the Half-moon pose, Paschimottasana or the Seated forward bend among others. Power Yoga is considered an appropriate intervention for weight loss and to prevent obesity.

Tips For Those Who Want To Transform Their Bodies With Hot Yoga

• Practice regularly, at least 3-5 times a week if you want to see noticeable results, especially in a shorter span of time.• Try not to eat anything 2-3 hours before hot yoga practice, or at least keep it to something light. If I’m feeling a little hungry before practice, I’ll eat some crackers or a handful of almonds to avoid feeling lightheaded in the hot room.• Drink lots of water – before, during and after practice.• Listen to your body. If you need a break, rest in child’s pose until you feel ready to continue . Obviously this will vary from studio to studio, so ask at yours to see what facilities they have and products/services they provide.

Overall, I’ve found hot yoga to be an exercise I enjoy and one that has surprised me with its swiftness in helping me reach my body goals. While I cannot say how effective it will be for everyone in terms of weight loss, with consistent practice I think it would be hard not to undergo at least some kind of body transformation and to experience many of the positive benefits I’ve listed in this post.

Have you tried hot yoga? What has your experience been like? Do/have you struggled with your weight and/or body image? What has helped you?

Power Yoga Gives You The Benefit Of Yoga And More Including:

Helps burn calories, a little more than yoga for beginners

It boosts your metabolism

It boosts your general well-being

Useful to build strength, stamina, flexibility, and tone your body.

It helps increase your concentration

It helps you relax as tension and stress are considerably reduced.

The most reliable form of Power Yoga begins with Surya Namaskara or Sun Salutation. You can perform the Surya Namaskara as a warm-up before you start your Power Yoga workout session, or Surya Namaskara in itself can be done as Power Yoga. Surya Namaskara has immense benefits as it concentrates on all the core muscles of your body.

Restorative Yoga Practices Have A Place In Weight Loss Too

Yoga can help you open up, stretch and recover from intense workouts, which is also an important part of reaching your fitness goals and losing weight. “Even the less intense, more stretch-focused yoga practices can help promote active recovery if done to counteract a more strenuous other forms of movement such as running or weight lifting,” Turner says. For yoga classes with a restorative approach, Turner recommends looking for classes labeled “deep stretch,” “restorative” or Hatha yoga.

Another, often overlooked, factor in weight loss is sleep and stress. Research shows that lack of quality sleep can sabotage your weight loss goals. Yoga can help you sleep better by helping you relax, reduce tension and keep stress in check. Not to mention that reducing stress and anxiety makes it easier to follow through with your healthy commitments.

“Yoga can have a profound impact on a person’s mental state by reducing stress and anxiety. That peace of mind can lead to making better decisions when it comes to food choices and diet, which can obviously affect your success,” Turner says.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Yoga To Lose Weight In 10 Days: Evaluating The Best Poses

There are several poses you can try to fast-track weight loss. To make sure that you lose at least several pounds within 10 days, it is best if you try the poses described below. Additionally, it is best if you incorporate these poses into a workout routine. But always remember that diet is 90% of weight loss. Without further ado, here are the best yoga poses to consider for weight loss within 10 days:

How Often Should I Practice Yoga In Order To Lose Weight

Yoga should be practiced just like any other conventional weight loss exercise.

Normally, you perform between 45 minutes to one hour of physical training with cardiovascular exercises, abdominal exercises, push-ups, among others. The same should be done with the practice of yoga.

meditationweightlossyoga poses

Last update:25 January, 2020

Can I Combine Other Types Of Exercise With Ashtanga Yoga

Combining Ashtanga yoga with other exercises and making a comprehensive plan to target your weight is essential in achieving desired results.

Mixing alternative fitness training with Ashtanga can give a quicker result in terms of weight loss.

If you are practicing Ashtanga yoga twice a week, then keep one day for cardio, and experience the miraculous outcome yourself.

You can also add a Yin yoga practice to your weekly routine, another great yoga style that can help you in your weight loss journey.

Still curious? ? Here we discuss whether or not exercise is more effective for weight loss than eating healthy. Check it out!

The Right Kind Of Yoga Gives You A Great Cardio Workout

Put simply, in order to burn fat, you need to be in a calorie deficit, and adding cardio into your routine can help you achieve this. But, the key here is the right of yoga. There are multiple types of yoga, but not all are the most beneficial for weight loss or building lean muscle.

In order to achieve a great cardio workout from yoga, you need to practice fast flowing types of yoga such as Vinyasa or Ashtanga that involve strength building poses. Below I will break down which types of yoga are best for weight loss.

Yoga For Weight Loss: 9 Asanas To Help You Lose Weight

A five-thousand-year-old transcription by the Indus valley civilization on fragile palm leaves has paved the way to an innovative weight loss therapy. Yoga was mentioned in the Indian collection of Vedic Sanskrit hymns, the Rigveda. Researchers have traced yoga to over a thousand years ago, and its rich history is divided into periods of innovation, practice, and development. Yoga was refined and developed by the Rishis and Brahmans who documented their training in the Upanishads. This practice was later developed over several years to what now is practiced as Yoga. The discipline has 5 basic principles:

Frequently Asked Questions

Yoga For Weight Loss Can Actually Be An Effective Tool

Along with helping you lose weight, yoga raises your awareness and the way you relate to your body.

There are many factors that contribute to maintaining a healthy weight. When people practice yoga regularly, they become more in tune with themselves on a mental and physical level, which often results in a positive ripple effect in every aspect of their lives.

This includes making healthier food and lifestyle choices to ultimately reach their goal of weight loss.

Does nothing work for you? 3 Surprising Reasons Why You May Be Having A Hard Time Losing Weight

So to answer the question does yoga help you lose weight? you have to consider all the evidence. Yoga certainly help you lose weight and if you practice effectively and train your mind along with your body, yoga can be a powerful tool in your weight-loss journey.

All included information is not intended to treat or diagnose. The views expressed are those of the author and should be attributed solely to the author. For medical questions, please consult your healthcare provider.

Know The Difference Between Weight Loss And Inch Loss:

Keeping your best friend’s wedding in your sights, you start working out a month in advance so that you are picture-perfect on the wedding day. You are happy that you lost an inch here and there and are now ready to go. Once the wedding is over, you notice that those inches are back, thanks to all the binging at the wedding.

Those looking at weight loss should chalk out a proper plan and set small achievable goals for themselves. When achieved, these goals give a lot of confidence and act as fuel to achieve the next set of goals.

Key Factors That Play A Role In Weight Loss With Yoga

So regardless of all this information you have just learned, in order to lose weight, it really comes down to 5 things:

Consistency: In order to see any type of results practicing yoga, whether it be muscle gain or weight loss, you need to be consistent. You cannot decide to practice 5 days one week then skip two weeks and expect to see results. You need to consistently train your muscles and burn calories in order to create a deficit and lose fat.

A good starting point is practicing 3 times a week. Try to get in at least 30 minutes every time you practice and build up from there.

This in my opinion is one of the most important factors. Even if you practicing consistently, if you are barely putting in any effort, it’s as if you aren’t practicing at all. When you practice yoga, need need to put your all into it. If you aren’t feeling your muscles activating, your heart rate increasing, or breaking a sweat, you either are

not practicing the right type of yoga

not trying hard enough

No matter what you may have heard, yoga is not easy, but it is effective if you push yourself to put the work in.

Eating Habits: That whole “80% of weight loss happens in the kitchen” is actually true. You cannot decide to eat 2,000 calories worth of junk food while practicing yoga consistently and still be surprised you are not seeing results.

For some more needed motivation and information on losing weight with yoga, check out these articles:

It Helped Me Burn Calories While Gaining Lean Muscle

Although all types of yoga are effective when it comes to burning calories, improving flexibility and muscle tone, calming the mind, and providing a feeling of inner peace, if your goal is to lose weight, certain practices are more effective than others.

In order to burn fat and keep it off, I focused on power yoga and vinyasa flow.

These are both fast-paced flows that provide the perfect mixture of cardio and strength-training. The dual combination is a potent cocktail geared toward effective fat burning and increased lean muscle mass. These two types of yoga enable the body to burn anywhere from 400 to 600 calories per hour. This is equivalent to the number of calories burned during a typical hour in the gym!

Is Ashtanga Yoga Enough Exercise To Shed Some Weight

To get the right answer, we need to understand what exactly we need to lose weight.

Ashtanga yoga offers numerous physical, spiritual, and mental benefits.

But here we will focus on Ashtanga Yoga’s role in shedding weight:

Ashtanga yoga poses create internal heat and burns a lot of calories, sufficient enough to lose weight.

Ashtanga Yoga emphasizes muscle training and helps in proper weight management.

It relieves tension and reduces stress. Thus stops you from overeating.

It balances hormone production.

Best Yoga Poses For Weight Loss According To A Yogi

Although an ancient practice, yoga has many modern applications.

In the last century, the physical practice of yoga evolved into a popular form of exercise that benefits the body, mind, and spirit .

When practiced regularly, yoga may be an effective tool to help you lose weight, especially its more active style.

However, even the gentler forms of yoga help to reduce stress and increase mindfulness– both important factors in weight loss.

No matter the style, it is well known that yoga offers many health benefits.

Below we will explore how yoga can help you achieve and maintain a healthy body weight.

Does Yoga Help You Lose Weight Types Poses And More

For many years, people have used yoga as an effective tool to enhance their mental, physical, and spiritual development to obtain the best version of themselves.

No doubt, it has many health benefits. But, does yoga help you lose weight?

Fortunately, if you’re a yoga lover, we’ve got good news for you. Yoga can be an effective weight-loss strategy.

The more active forms of yoga have been found to help people shed weight, and have been backed by many experts as well.

So, it is totally possible to slim down with yoga, based on the ways that it strengthens, stretches, and calms your body.

Without further ado, let’s break down how it can help you achieve your body goals and what are the best yoga poses for weight loss.

What Happens To Your Body When You Start Doing Yoga

A lot of things happen to your body when you start doing yoga, including:

1. You Will Become Mindful of The Type of Food You Eat.

When you start your weight loss journey, you need to make some adjustments in your diet plan.

The newfound awareness of your body as well as the detoxing exercise of yoga, you will suddenly realize you don’t want to fill up your body with junk foods.

And, this is the first step to a healthy weight loss.

2. You Will Get in Shape.

As we have already covered, yoga can help you lose weight. The moment you start stretching you will start burning calories.

Doing it daily will make you lose weight faster and get that toned body you always desire.

Unlike other types of exercises, yoga helps and allows you to manage your weight easily.

Daily yoga improves your metabolic system, which will increase the rate of fat burning. Thus, resulting in significant weight loss.

Yoga also promotes hormonal balance, making it easier to maintain a healthy body weight.

3. You Will Reduce Your Stress Level.

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress that has many negative effects on the body and mind.

The incorporation of meditation and breathing can help improve a person’s mental well-being.

Yoga Can Help Improve Your Flexibility And Mobility

And in addition to the mental health benefits with yoga, you can also increase your flexibility, strengthen your muscles, and enhance your mobility.

“Many regular exercisers also don’t take adequate time to stretch so adding yoga can be a great way to increase flexibility while improving balance and strengthening those smaller muscles that you are likely not focusing on in typical workouts,” says Wilson.

What Were My Results After Three Months Of Hot Yoga

I only measured and weighed myself twice during this three-month experiment – on day 1 and on day 90. The reason being that I didn’t want to obsess over numbers, but focus on my physical and mental transformation as I was experiencing it.

My goal was to feel better about the way I looked and improve my own self-confidence, and this was never tied to a number for me. However, I did want to be able to track my progress in some way, and to be able to share my results with you in a measurable way.

The numbers ended up telling a very dramatic story.

In 3 months, I lost 4.3cm off the widest part of my waist and 6.2cm off the smallest part of my waist.

I lost 1.7cm off the widest part of my hips and a whopping 8.4cm off the smallest part.

My arms stayed exactly the same numerically, but they look totally different. They are more toned and muscular, and I feel so much stronger.

To tell the truth, I am actually no lighter now than I was when I started. However, my shape has completely changed.

I have burned a lot of fat into muscle and its distribution is now more flattering and in proportion to the rest of my body. As muscle is heavier than fat and I’m still the same weight as when I started, we can conclude that I actually did “lose weight” in the process.

I have also observed a number of other benefits from doing hot yoga:

• Overall strength – not just in my arms• Better balance• No pain or stiffness the day after

What Kind Of Muscle Can Be Built With Ashtanga Yoga

Ashtanga poses are generally performed in a flow, and your whole body, individual body parts, start taking shape with time.

A yogi needs to be clear about his or her goal, and depending on that, a yoga teacher can recommend the Ashtanga poses.

Poses like tree pose, warrior pose, chair pose, and bridge pose are well known for toning the muscles.

Ashtanga yoga helps you gain lean muscles and evenly distribute weight.

But if your role model is Arnold Schwarzenegger, then practicing Ashtanga will not be enough for you…

How Soon Did I Start Seeing Results With Hot Yoga

I started seeing noticeable results, including a significant decrease in my belly bulge, more toned arms and general improved strength, within 1-2 weeks of starting hot yoga. This was at a pace of 5 lessons a week and doing no other exercise or making any dietary changes.

Motivated by my quick results and how much better I felt about myself, I started to crave hot yoga. I found myself checking the time just to see if it was time for class yet.

The results just got better from there – my husband noticed it and my instructors noticed it – my recently purchased yoga tops already fitting more loosely around my middle.

Towards the end of my three-month experiment, I felt that changes to the naked eye had plateaued or at least slowed down, but I think this is only natural in any weight loss or body transformation journey. And despite my belly looking basically the same for a few weeks, it felt very different. When I touched it, I could feel the hardening muscles underneath and I knew they would show themselves with some more time and hard work.

In 12 weeks, I did a total of 45 lessons . That’s an average of 3.75 lessons a week.

How Much Weight Can You Lose In A Month With Yoga

You will lose around 3-4 kgs per month with yoga. Yoga is holistic affair. You need to do it long term but that does not mean that the results you will achieve will be late. The results are very fast. Also, you do not need to do all of this exercise in one day in order to learn how Yoga helps in weight loss. You can do this type of exercise every day . You can spend 30 -40 mins per day but make sure that you are consistent in the practice.And, if you do this, you will find that you will be very excited about being able to enjoy the new changes in your life and that you will not feel like you are starving yourself.

Yoga Can Help You Burn Calories And Build Muscle

One common misconception about yoga is that it’s not a “real” workout. While yoga has a reputation for helping reduce stress and tension, certain forms of yoga can be an intense workout that helps challenge your muscles and get your heart rate up.

“Yoga can be an incredible complement in a person’s quest to lose weight. From a physiological standpoint, yoga is exercise, and certain types of yoga can have an excellent cardiovascular and strength building effect in the body,” says Turner.

Yoga can challenge your muscles and help you build strength.

If you’re looking for yoga classes that can help you get your heart rate up to burn calories and help strengthen your muscles, look out for specific types of yoga that focus on those areas.

Some examples include:

Hot yoga classes are practiced in a heated room or studio. The actual temperature varies, but typically the room is heated to at least 90 degrees or more.

Power yoga:Power yoga is a fitness-based approach to practicing yoga. These classes will focus on strength and flexibility.

Yoga sculpt, or any yoga class that includes “sculpt” in its description can vary in the exact technique, but will often include light handheld dumbbells or other tools to add resistance. Some yoga sculpt classes will also add bursts of intense cardio.

: This style of yoga follows the same set of poses in the same order. The class is usually fast-paced and physically challenging.

Weight Loss With Yoga Starts From The Mind First

When a yoga journey begins, everything begins to appear in a different light, from a different perspective. Yoga starts by transforming you from the inside out. Thanks to yoga, we become more conscious about the environment, actions, and habits, and eating habits change. Realizing how they feel after eating certain foods, the individual wonders about the effects of nutrition on the body and tends to a more plant-based diet and reduce processed foods. So, it causes a healthier lifestyle and directs you to choose healthier food options. Thus, the answer to the question of whether yoga weakens begins to emerge.

Can Yoga Help Trim My Waist And Reduce Belly Fat Alyssa DodsonTeacher and Writer

Yoga teacher, world explorer, writer, recent San Franciscan, and part of the DoYou Editorial Team

Ever wonder if yoga can help trim your waist and reduce belly fat? One of our readers was curious on the topic, and she’s not alone.

Lots of yogis take their first yoga class as a compliment to their regular exercise routine, only to find out later what an amazing addition yoga is to every facet of their life.

Yoga is a great way to change things up, tone your entire body, and lose weight. If you are looking to focus on your waist and belly, even better! Yoga is the perfect way to trim down.

Here are my best tips for using yoga to reduce belly fat and trim your waist, including a few practice tips.

How Often Should I Practice Yoga To Lose Weight

Last update:25 January, 2020

Many who want to achieve an ideal weight search for the perfect physical activity to help. Of that sounds like you, we recommend that you practice yoga in order to try to lose weight in a different way.

To see results, the important thing is perseverance and discipline. All physical activities require a minimum daily or weekly commitment in order for the body to change and the person to begin to look and feel better. Yoga is not the exception; it also requires perseverance and effort.

However, don’t think that this discipline is only good for meditation and stretching the muscles; in fact, it also helps you lose weight.

But Which Type Of Yoga Is Best For Weight Loss

If weight loss is the overall goal, then the type of yoga you’re doing is super important.

“A more relaxing type, such as one of the forms of Hatha, may not crank up the internal furnace that much,” says Jonathan Amato, C.S.C.S. “In comparison, Bikram or could lead to a great calorie burn over a single class.”

17 Yoga Moves That Will Help You Sculpt Abs

Bikram and hot yoga involve increasingly difficult positions that cause your heart rate to soar. Add that to the stress of a heated room, and class-goers will burn more calories. In comparison, Hatha yoga—gentle poses and stretching exercises—requires much less physical exertion, making it great for all fitness levels. Hatha is also done in a non-heated room.

You also want to look for a class that incorporates “poses that focus on large muscle groups,” Pacheco says, in order to up the calorie burn. Think: lunge-like poses such as warriors one and two.

Yoga To Lose Weight By Strengthening Your Body

Yoga offers lots of asanas in countless flows or sequences. All poses provide different benefits both physical and mental. Also, more or less each poses provide a level of detoxification. While detoxification promotes body and mind gets purified, it directly causes weight loss. Although there are different types of yoga that are very effective when it comes to purifying, losing weight, enhancing flexibility, improving muscular posture, providing peace of mind, there are some other poses that do much better than others if your goal is burning calories losing weight.

Vinyasa yoga and power yoga flow movements, which burn more amount of fat and are referred to as slimming yoga in some sources, are known as the most effective yoga movements that lose weight. These two yoga streams provide a great mixture of both cardio exercise and strength exercises. This combination acts as a powerful cocktail for fat burning and gaining muscle. They keep the body burning up to 400 to 600 calories in every region of it. This equates to a typical hour exercise.

Urdhva Mukha Svanasana/ Upward Facing Dog Pose

This asana is also usually a part of Surya Namaskar. Begin with lying down on the floor on your stomach. Stretch your legs backward and keep your elbows beside your waist. The front of your feet and the inside of your hand shall touch the floor. Then slowly raise your upper body, higher by balancing it over your palm, up to the waist.

Stretch your forelimbs completely by putting the pressure on your palm and hold your pose. This posture helps to strengthen your spine and tone your arms. It is because, during this exercise, your upper body rests over your arms.

Running Routine To Lose Weight

Experts Answer: Can Yoga Help You Lose Weight

Each week, MyHealthNewsDaily asks the experts to answer questions about your health.

This week, we asked exercise researchers and nutrition specialists: Does yoga help with weight loss?

Beth A. Lewis, Associate Professor at the University of Minnesota School of Kinesiology in Minneapolis

“Regular yoga practice can influence weight loss, but not in the “traditional” sense of how we link physical activity to weight loss. Typically, weight loss occurs when a person’s calorie intake .

“Most individuals need to change both their energy intake and energy expenditure to lose weight.

Many yoga practices burn fewer calories than traditional exercise ; however, yoga can increase one’s mindfulness and the way one relates to their body. So, individuals will become more aware of what they are eating and make better food choices.

“Individuals may avoid foods that make them feel sluggish and lethargic . Instead,individuals will seek out foods that are healthier, which then may lead to weight loss.

“Additionally, many individuals eat more when they are feeling stressed and yoga can help combat stress, which can influence one’s energy intake.”

Dr. Lewis Maharam, fellow of the American College of Sports Medicine:

“Yes, and actually it’s become in vogue with a lot of celebrities like Madonna, Halle Berry and Jennifer Aniston. Yoga is a sophisticated tradition with physical, relaxation and breathing exercises. aerobic exercise is what helps you lose weight.

How Many Calories Does Each Type Of Yoga Burn

So of course there is no way to tell exactly, as it all depends on the amount of effort you are putting in. But as a reference, below are the general calories burned from Health Status per 60 minutes of practice based on a 150 pound person:

Vinyasa Yoga: 594 calories

Bikram/ Hot Yoga: 477 calories

Ashtanga/ Power Yoga: 351 calories

Hatha Yoga: 189 calories

Please keep in mind this if if you are using your MAX EFFORT. I know there are definitely times when I go to hot vinyasa yoga and not putting my all in that day, or the class is just slower, and I definitely do not burn anywhere near this amount of calories.

Also keep in mind your weight plays a huge role on how many calories you burn per hour. I suggest checking out healthstatus.com to use their calculator with your specific weight to check.

How Often Should You Do Yoga To Lose Weight

Practice yoga as often as possible in order to lose weight. You can do a more active, intense practice at least three to five times per week for at least one hour.

On the other days, balance out your practice with a more relaxing, gentle class. Hatha, yin, and restorative yoga classes are great options.

If you’re a beginner, start slowly and gradually build up your practice. This allows you to build up your strength and flexibility and prevent injuries. If you don’t have time for a full class on certain days, do a self-practice for at least 20 minutes. Allow yourself one full day of rest each week.

Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits.

As part of your routine, avoid weighing yourself directly after a yoga class, especially if it’s a hot yoga class, since you may lose water weight during the class. Instead, weigh yourself at the same time each day.

Here are a few yoga poses you can do at home if you don’t have time for a full session.

Control Your Weight Before It Controls You:

Age plays an important role in weight loss too. If you are young, then the chances of you getting into the shape with minimal efforts are high, but it is tougher for those who are on the other side of thirty. Once you cross your thirties, special attention needs to be given to eating habits. Fats, carbohydrates, and proteins are the main contents of any meal.

Choosing them wisely over the different meals of the day will help you go a long way in achieving your goals. Complex carbohydrates and healthy fats can be a part of your breakfast but including the same for your supper might not be a great idea.

Also, tracking your diet can give you an idea of where your macronutrients are coming from. Remember to track each and everything that goes in. This will make you aware of what you are having throughout the day and will make you think twice the next time you reach out for your favorite cupcake. The more you educate yourself with food labels, the more you become cautious and make healthier choices. It’s all about awareness.

Surprising Ways Yoga Helps You Lose Weight

This post may contain affiliate links. Please read our disclosure for more info.

The practice of yoga being an effective use for weight loss has been questioned for years. Can you really lose weight with yoga? The answer is YES, and with a lot less effort than you think. In this article we will discuss the science backed effects yoga has on the body that will help you meet your weight loss goals.

V The Posture Of Liberation From The Winds

This posture helps cure lower back pain while controlling the acidity level of the stomach. It helps tone the abdomen and hips.

Lie down on your back,

Curve your knees and bring them back to your chest while breathing out,

Apply pressure to the abdomen with your thighs,

On an exhale, raise your head to try to touch your knees with your chin, without straining the cervical, it is the upper back that works,

Breathe deeply and maintain the pose for two full breaths,

Back to the original position on an exhalation,

Repeat 5 times with a 15-second pause between each repetition.

With a regular practice of these five postures, the results should not be long in being felt!

Which Type Of Yoga Is Best For Weight Loss

Almost all form help in weight loss but power yoga is best. Yoga helps in many ways, but one of the things that can be used to help with weight loss is the practice of yoga poses.While the physical benefits of yoga are quite amazing, there are also mental benefits that can help a person lose weight and feel healthier. This is why yoga is often used to help people lose weight. can yoga help you lose weight ?Yes,with yoga, it’s much easier to achieve these goals.

In order to lose weight, it is important that a person is able to burn more calories than they take in each day. By using different types of exercises and other yoga poses, a person can burn calories and learn to manage their diet better. This can then help a person to lose weight and feel healthier.

Yoga is a way of life for many people and they have a passion for it. Yoga can help to strengthen muscles, reduce stress, and helps to keep you fit, it is a holistic approach to health.

can yoga help you lose weight and tone? If you want to lose weight, yoga can be the answer. This type of workout is an all around good thing to do. It can be done by everyone at anytime of the day and will not interfere with your daily schedule.

Can Yoga Help In Weightloss1500×2250

What Type Of Yoga Is Best For Weight Loss

There are various types of yoga—and some are relaxing while others are pretty intense. if you’re looking for more of a calorie-burning experience, Young recommends Vinyasa because it’s more athletic.

“It’s strenuous. It’s cardio-based. It’s literally moving constantly,” says instructor Olivia Young, founder of Box + Flow in New York.

You may have also heard this referred to as “flow” because the movements run together. Within Vinyasa, there are various other subsets, like power yoga.

In comparison, Hatha focuses on one pose at a time and includes breaks between movements.

You should become acquainted with movements like the downward dog, high plank, and low push up, commonly found in a flow sequence, says Young.

How Often Should I Do Yoga To Lose Weight

For the best weight-loss results, Liza recommended doing yoga three times a week. Continue to stay active and get your heart rate up on the other three to four days as well, whether through , weightlifting, or HIIT workouts of 45 minutes to an hour. And keep your nutrition in mind, too. “Exercise alone without dieting makes losing weight hard,” Jorianne said. “Weight loss occurs when you burn more calories than you consume.”

If you eat healthy and burn calories, though, the results will come, and yoga has a place in the process. Start with this 30-minute power flow to relax, rejuvenate, and work up a sweat.

Image Source: Getty / Thomas Barwick

/8setu Bandha Sarvangasana Or Bridge Pose

Step 1: Lie on your back with your knees bent and feet placed firmly on the ground. Your legs should be slightly apart and arms resting by your side.

Step 2: Press the feet into the floor, inhale and lift your hips up rolling the spine off the floor.

Step 4: Press your shoulders and arms on the ground to lift your chest.

Step 5: Engage your legs and butt muscles to lift your hips higher.

Step 6: Hold this position for 4-8 breaths, then return to the starting position.

How Much Yoga Do You Need For Weight Loss

You cannot expect a huge amount of weight loss from Yoga as soon as you begin doing it. Many people start doing Yoga and expect to achieve results within a week. They get disappointed and quit doing it just after one or two weeks. It doesn’t work like that. Yoga needs as much time and effort as any other exercise. It requires regular practice.

It would be best if you were patient to achieve visible results. For weight loss, you need to practice Yoga as much as you can. But that doesn’t mean you will keep doing excessive Yoga. It needs to be in a limited and balanced amount. Excessive Yoga can lead to physical or muscular injuries.

You might experience pain in your joints. Perform gentle and relaxing exercises for your daily routine. You can try longer sessions and intense exercises 2-3 times a week. A regular practice can give you the answer to Can I Lose Weight With Yoga after a certain period.

Can Yoga Help You Lose Weight Answer Here

Yoga is an ancient practice that can amplify the positive connection between your mind and body. While there are many yoga styles, some focus more on strenuous movements and strength, and others focus on meditation and mental preparedness.

As part of a workout routine, yoga for weight loss is a no-brainer because it burns calories. And potentially, the most significant benefit of yoga is the opportunity to reinforce mental stability, which can relieve stress, especially in this pandemic, and introduce you to a better and healthier lifestyle.

Bottom Line

Which Practices Are Best For Weight Loss

If you’re looking for pure calorie burn, our experts agreed that fast-paced Vinyasa yoga is the practice to choose. “A good Vinyasa class will take you through a variety of movements, with a focus on integrating your core and weight-bearing on your hands and feet,” Lara explained. Imagine a classic flow from plank to triceps push-up to Upward Facing Dog — you’re getting a core burn, working your triceps, then using your arms to hold up your bodyweight as you stretch. This kind of weight-bearing move “increases heart rate and builds muscle,” Liza told POPSUGAR. The more muscle you build, the more calories you’ll burn even after you’re done exercising.

Power yoga is another good choice, Jorianne told POPSUGAR, though it’s more intense and better suited for people who are already in good shape. “In power yoga, there is less meditation and more of a focus on standing poses and faster-paced movement,” she explained. Your heart will pump even harder than in a Vinyasa class, which is good news for losing weight; Liza recommended aiming for a heart rate that’s 55 to 85 percent of your maximum to get the most calories burned out of a class.

I Teach Yoga and Do CrossFit, and These Are the 18 Core-Carving Yoga Poses I’m Obsessed With

A more gentle yoga class, such as Hatha, won’t burn as many calories. But it can benefit your mental health and decrease stress levels while helping you be more mindful, all of which have weight-loss benefits as well.

What Kind Of Yoga Helps With Weight Loss

If you’ve never done yoga before, be sure to start with beginner-level classes. You’ll burn the most calories in athletic classes.?? These styles usually start with a fast-paced series of poses called sun salutations, followed by a flow of standing poses which will keep you moving. Once you are warmed up, deeper stretches and backbends are introduced. Vinyasa includes many popular, sweaty yoga styles, such as:

: Ashtanga yoga is a very vigorous style of practice and its practitioners are among the most dedicated of yogis. Beginners are often encouraged to sign up for a series of classes, which will help with motivation. Since Ashtanga follows the same series of poses each time, once you learn the sequence, you can practice anytime at home or join a Mysore-style group, in which there is a teacher present but each student goes at their own pace.

Power Yoga: Power yoga is extremely popular at gyms and health clubs, though it is widely available at dedicated yoga studios as well.?? Power yoga is based on building the heat and intensity of Ashtanga while dispensing with a fixed series of poses.

: Vinyasa yoga done in a hot room ups the ante by guaranteeing you’ll sweat buckets. Be aware that Bikram and hot yoga are not synonymous. Bikram is a pioneering style of hot yoga, which includes a set series of poses and, indeed, a script developed by founder Bikram Choudhury.?? These days, there are many other styles of hot yoga that make use of the hot room but not the Bikram series.

How Much Weight Can You Lose Doing Yoga

Weight loss varies by person and is dependent on a variety of factors including your beginning weight, overall activity level, and diet. The number of calories burned doing it also depends on what type of yoga you do, for how long, and what your current weight is. To have yoga help you lose weight, Young recommends practicing yoga four times a week and pairing it with extra cardio, like shadow boxing or running.

How Men Can Get Started Doing Yoga

It’s natural to want fast results, but the most successful dieters lose weight slowly. recommends losing no more than one to two pounds per week.

Thinking Of Trying Yoga For Weight Loss

If you are serious about losing weight and getting fit, you might want to implement a 60-minute power yoga and/or vinyasa flow practice at least five to six days per week. If you want to follow my example, think about coupling your practice with a whole foods diet for optimal results.

So roll out the mat. Connect with your breath. Detach from that destructive inner voice. Tune in to your spiritual nature that connects every cell of your body to the universe. Liberate the soul. And get ready to bask in the glory of all the positive changes that are coming.

Adho Mukha Svanasana Downward Dog Pose

Adho Mukha Svanasana tones your whole body with a little extra attention to specific muscles. It helps to strengthen your arms, thighs, hamstring and back. Holding this pose and concentrating on your breathing engages your muscles and tones them, as well as improves your concentration and blood circulation.

Chaturanga Dandasana/ Limbed Staff Pose

Chaturanga Dandasana is one of the exercises performed during Surya Namaskar. To perform this asana, start with your legs and arms stretched in a plank position. Keep your spine and hip in a straight line. Now, tighten your core by sucking your belly inside.

Bring your body towards the floor without losing the straight posture. Balance your body with the engaged core and hold the pose. This pose helps to strengthen your core and maintain your balance. It can be beneficial to reduce and tone your belly. Chaturanga Dandasana helps to build your muscle strength.

Can Beginners Yoga Help You Lose Weight

The question of how can you loose weight with the help of yoga might arise if you are just beginning your weight loss or trying to keep it off.

If you are planning to go on a very strict weight loss program, then it might be a good idea to join a yoga class to learn more about the benefits of yoga and how to maintain a good weight loss program.

Yoga is also a great way to maintain your new weight and will help you get into better shape so that you can lose weight and look great.

If you do decide to join a class, make sure that you find a teacher that you will get along well with and who will make you feel comfortable with. Yoga is also a good way to learn new skills so that you will feel more in control of your body and can enjoy what you are doing.

Things To Take Care Of While Doing Yoga

Your should also be considered, because you need to make sure that it is healthy and balanced. If you aren’t, then you may want to talk to your doctor or dietitian to make sure that you are following a proper diet.

·2. If you’re going to start doing yoga, make sure that you choose a yoga class that is going to suit your level of physical ability. If you have a lot of experience, you might want to try classes that are a little more advanced, so that you can get the most out of the workout.

When you have lost weight with yoga, you’ll notice that your energy levels are up and your confidence is higher. Your weight will probably decrease as well, because you are burning more calories than you normally do. But, you still want to make sure that you keep up your weight loss. Even though you may have lost a few pounds, you should keep at it and never quit.

The thing to remember is that you have to maintain your weight loss. If you stop your weight loss after a few weeks, you may find yourself gaining all of the weight back. You need to continue working on it, and staying motivated.

Once you have lost weight with yoga, you can always get back on it by doing another class or trying another one. This is a great form of exercise for anyone and it really does have a lot of benefits. It has proven to be beneficial to a lot of people.

If So How Does Yoga Help To Lose Weight

There are many therapeutic to intensive yoga styles, reinforcing your central cores, including your overall muscle groups, increasing your flexibility, stability, and mobility.

Each yoga style offers unique benefits, so if your goal is to lose weight, concentrating on a fast-paced strength-based exercise is best. Yoga done in this manner has four main benefits that you should know.

Yoga strengthens your core and self-awareness.

While there is no cheat to lose weight in a day, strengthening your core is one major step to help you shed weight in the long run.

Your core is the home of all muscle groups necessary to stabilize your spine, keep your posture in the best shape, and improve your balance.

Therefore, by reinforcing your core, you are increasing your movements’ foundation to be more concise, which, in turn, makes you exercise more effectively without the risk of bodily discomforts.

Yoga is also useful in this matter because it also increases your self-awareness. You’ll learn how to use your muscles to precisely regulate your movements to achieve safer body fitness.

Yoga can help cut cravings for unhealthy foods and sugar.

One of the fantastic benefits of yoga is installing a sense of mindfulness. More mindful people are less stressed and less likely to seek comfort in food to binge eat.

Yoga can help protect yourself from stress, more-so, manage stress.

Yoga introduces you to a healthy lifestyle with better decisions.

Guest Post By Marilyn From Ink & Coffee

I’m very happy to collaborate with Marilyn from Ink & Coffee and share her blog post about yoga and weight loss. Marilyn is training to be a yoga teacher and health and wellness coach so she knows her stuff. As a self-confessed yogi I find it really helps me to tone, stay fit and improve flexibility. But does it really help us to lose weight? Here’s Marilyn to answer that for you ?.

Does Ashtanga Yoga Help You Lose Weight

Ashtanga yoga has been gaining popularity for the last few decades. Here in this article, we will help you answer one of the most asked questions: Does Ashtanga yoga help lose weight?

Last month I met Suzanne for the first time at a house-warming party. We started talking and liked each other’s company.

Amid a conversation, I passed her a compliment about her physique. She noticed how intrigued I was, so she took me to the side and showed me an old photograph of her.

Looking at the picture, I was astounded. In the photo, she was barely recognizable.

I quickly asked her the secret recipe of the drastic transformation, and she answered- Ashtanga Yoga.

Ashtanga yoga, also known as eight-limbed yoga, is mentioned in the Yoga Sutras by the sage Patanjali. It includes various asanas, which should be practiced with utmost patience and dedication.

Ashtanga Yoga includes a full-body workout. Intense asanas are done in this yoga practice that covers all your muscle areas, and therefore it makes for a great partner in the weight loss journey. You can expect to burn on average around 450 to 550 calories per 1h Ashtanga yoga session.

The vigorous workout improves your strength, flexibility, tones, endurance, and overall health, besides contributing to weight loss. It is a fast-paced yoga practice that enhances energy levels and overall physique.

But, how does Ashtanga yoga help in weight loss? Read further to find out.

Yoga Stimulates And Improves Digestion

Even though yoga has a positive and stimulating effect on all of the different systems within your body, including your cardiovascular, respiratory, lymphatic and endocrine systems, it has a very strong focus on the stimulation of your digestive system.

Your digestive system plays a key role in the breakdown, absorption and elimination of food and waste from your body. A sluggish and slow digestive system will hinder your weight loss goals by reducing your body’s ability to appropriately absorb nutrients and discard unwanted waste.

Sethu Bandha Sarvangasana Bridge Pose

Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for glutes, thyroid as well as weight loss. The Bridge pose improves muscle tone, digestion, regulates hormones, and improves thyroid levels. It also strengthens your back muscles and reduces back pain.

/8here Are 7 Yoga Asanas You Should Do

When it comes to weight loss, yoga is not favoured by many as an effective workout to shed kilos. The low-impact exercise has undoubtedly gained popularity across the globe but is known mostly to increase flexibility and calm your mind. Contrary to popular belief, yoga can help to burn tons of calories and drop a considerable amount of weight. All you need to do is choose the right kind of yoga asanas and perform it correctly. Here are 7 yoga asanas that may help you lose more weight than any intense workout.

Proper Technique Is The Key To Success

It would be best if you were very careful while doing any of these yoga poses or any other exercises. Please give enough time to know how to perform these yoga postures and learn them properly. Before trying, know all the techniques of performing any exercise.

It would be best if you were very precise while doing these poses, or else you might end up hurting yourself. Many of the yoga poses require specific timings like morning or evening. Some of them must be done with an empty stomach. Everybody cannot do many postures. They are prohibited to people having any muscle injury or spinal problem.

An example being the Dhanurasana mentioned above. So please make sure to check all of the techniques to perform the yoga posture. Otherwise, you might end up hurting yourself, or you might not see visible results even after efforts. Once you grasp the technique, it can be a piece of cake for you.

Learn More About Weight Loss Fitness

Can Yoga Help You Lose Weight And Tone

In order to start using yoga for weight loss, you need to make sure that you are healthy enough to do it. You should always keep in mind to eat a balanced diet, get plenty of exercise and use a positive attitude.

can yoga help you lose weight and tone?YesYoga can help you get the results that you are looking for. It is an easy way to get into shape and get in good form so that you do not feel stressed out when you take your next step.

There are many things that go into learning how to lose weight. Yoga can give you the knowledge and skills that you need to have sure to lose weight. You will not feel depressed or stressed about how you look or what you feel about yourself.

can yoga help you lose weight? Weight loss is a big concern and one that many people have. The best way to lose weight is to start the right exercise.

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