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  • Make your bones and muscles stronger with these Yoga practices

    In Health Tips On 05 May 2017

    Yoga is for everyone. Its benefits range from touching your soul to changing your curves. A complete package in itself   Bridge Pose or Setu-   Instructions 1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels. 2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart. 3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher. 4. Breathe and hold for 4-8 breaths. 5. To release: exhale and slowly roll the spine back to the floor. Benefits Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems. Variations Variations: One leg up at 90 degree   Variations: Arms supporting hips   Variation: Arms holding ankels.       Tree Pose Instructions: 1) Begin standing in Mountain Pose (Tadasana), with your arms at your sides. Distribute your weight evenly across both feet, grounding down equally through your inner ankles, outer ankles, big toes, and baby toes.   2) Shift your weight to your left foot. Bend your right knee, then reach down and clasp your right inner ankle. Use your hand to draw your right foot alongside your inner left thigh. Do not rest your foot against your knee, only above or below it. Adjust your position so the center of your pelvis is directly over your left foot. Then, adjust your hips so your right hip and left hip are aligned.   3) Rest your hands on your hips and lengthen your tailbone toward the floor. Then, press your palms together in prayer position at your chest, with your thumbs resting on your sternum.   4) Fix your gaze gently on one, unmoving point in front of you. Draw down through your left foot. Press your right foot into your left thigh, while pressing your thigh equally against your foot.   5) Inhale as you extend your arms overhead, reaching your fingertips to the sky. Rotate your palms inward to face each other. If your shoulders are more flexible, you can press your palms together in prayer position, overhead.   6) Hold for up to one minute. To release the pose, step back into Mountain Pose. Repeat for the same amount of time on the opposite side. Modifications & Variations Practicing Tree Pose can be a great way to gain balance, grace, and poise for beginners and advanced students. Try these simple changes to adapt the pose to your current abilities: If you are unable to bring your foot to your thigh, rest your foot alongside your calf muscle or the ankle of your standing leg, instead. Rest the toes of your raised foot on the floor if you need extra assistance balancing. If you are very unsteady, try practicing the pose with your back against a wall for extra support. Alternatively, you can place a chair next to the standing-leg side of your body and rest your hand on the back of the chair for extra support. For a greater challenge when your arms are overhead, close your eyes. Practice balancing without using the outside world for reference. Benefits 1) Tree Pose stretches the thighs,  torso, and shoulders. It builds strength in the ankles and calves, and tones the abdominal muscles. The pose also helps to remedy flat feet and is therapeutic for sciatica. 2) Most notably, though, Tree Pose improves your sense of balance and coordination. Regular practice will improve your focus and your ability to concentrate in all areas of your life, particularly during those times when you might normally feel off-balance.   Warrior Pose I and II    Warrior Pose I   Instructions   1. Stand erect and spread your legs about three to four feet apart. Your right foot should be in the front and the left foot behind. 2. Now, turn your right foot outwards by 90 degrees and the left by 15 degrees, making sure the heel of the right foot is perfectly aligned with the center of the left foot. 3. Keep your arms on the waist and hold it. 3. Exhale and bend your right knee, such that your knee and ankle form a straight line. Make sure that your knee does not go ahead of your ankle. Benefits 1. This asana is known to strengthen and tone the lower back, the arms, and the legs. 2. It helps to stabilize and balance the body as it increases the stamina. 3. It is also a great asana for those with desk or sedentary jobs. It stimulates the metabolism as well as restores the spine. 4. This asana helps ease out frozen shoulders. 5. It also helps release stress from the shoulders almost immediately. 6. This asana relaxes the mind and the body, spreading the notion of peace, courage, grace, and a sense of auspiciousness.     Warrior Pose II       Instructions   1. Stand erect and spread your legs about three to four feet apart. Your right foot should be in the front and the left foot behind. 2. Now, turn your right foot outwards by 90 degrees and the left by 15 degrees, making sure the heel of the right foot is perfectly aligned with the center of the left foot. 3. Keep your parallel to the floor and at your shoulder height. 3. Exhale and bend your right knee, such that your knee and ankle form a straight line. Make sure that your knee does not go ahead of your ankle. Benefits 1. This asana is known to strengthen and tone the lower back, the arms, and the legs. 2. It helps to stabilize and balance the body as it increases the stamina. 3. It is also a great asana for those with desk or sedentary jobs. It stimulates the metabolism as well as restores the spine. 4. This asana helps ease out frozen shoulders. 5. It also helps release stress from the shoulders almost immediately. 6. This asana relaxes the mind and the body, spreading the notion of peace, courage, grace, and a sense of auspiciousness. 7. This asana gives a good balance and arm strength. Living in the world of technology where whatsapp and facebook keep us glued these asana's help you stretch you muscles and make your bones stronger. Do your Moves!!  

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Richa Garg

Nutritionist in Rohini, Delhi, India 

Arogyam a Sanskrit word which means  "diseases free". Arogyam program is full of  knowledge so that you may experience and even maintain  a higher sense of wellbeing in your body and a better sense of harmony with your surroundings. It accounts for the fact that every human being is unique and an ever-evolving entity whose nutritional needs change with every phase in life. That season, location, stresses, lifestyle, attitude, family, work, friends, everything plays an important role in deciding what your body needs at a given time.We like to call my nutrition program "Arogyam program" because of the  belief that being overweight is itself a disease moreover if you are carrying high blood sugar uric acid or disturbed lipid profile etc you are not a disease free person .  All these can be corrected along with weight with disciplined diet &lifestyle modifications. As you can make out, its not a 'weight-loss' program, if at all, have to label it, it is a 'complete health program. It will educate you to make intelligent choices about food and exercise, taking into account your lifestyle and your fitness goals, and will keep you young in your body and sharp in your mind. Will you lose weight with Arogyam program ? Yes, as a by-product with complete fitness. And what about workout? Its non-negotiable. You have to move your body, choose your way-gymming, running, Yoga, yor choice! We will help you with how and when.Established in the year 2009, Arogyam Health & Wellness Centre is involved in providing solutions for Weight Management and Lifestyle Related Disorders.We are providing wellness programs for   [*]      Weight Management[*]      Weight management with Diabetes[*]      Weight management with Dyslipidemia           [*]      Weight management with PCOD/PCOS[*]      Weight management with Hypothyroidism[*]      Weight management with Hyperuricemia[*]      Pre & Post Natal  weight & health management Program[*]      Pre Marital Wellness Program The wellness programs are provided by our trained professionals after taking detailed medical, family and nutritional history. Further, while designing the particular programs we take care of following[*]     Body constitution according to Vedic science[*]     Age and gender[*]     Medical background[*]     Food likes and dislikes[*]     Present routine (diet and lifestyle)[*]     Ritual & Cultural factors[*]     Professional limitations[*]     Blood Group.[*]     Climate and seasons[*]     The special highlights are healthy options while eating out, healthy socialising, healthy grocery shopping list etc. We are aware of a famous saying that "Health is Wealth". In today's fast paced, hectic and stressed life we normally tend to forget these golden words. We tend to neglect our health and unknowingly adopt unhealthy eating habits and fall prey to the unhealthy lifestyle. To remain happy one has to be healthy and fit, we are here to guide you to achieve the goal of your good health and wellness.A little bit of discipline in eating habits and proper diet, we can maintain our health and enjoy our life to the full extent. As per vedic sciences, the human body needs a balance between the three fundamental doshas (Vata, Pitta and Kapha) that help in preserving health. In order to achieve this balance, it is essential to opt for a healthy lifestyle that assists you in eliminating impurities from your body and gives prominence to eating the right kind of foods, at the right time and in the right manner.No matter what stage of your life you may be in, it is never too late to take a forward step towards wellness. It has been seen that people who have embraced healthy diet and eating habits into their lifestyle and have altered their daily routines for the better are experiencing a complete & healthy assimilation of their mind, body and soul. According to Vedic scriptures, every individual has unique needs for balance. Since diet is one of the most important tools for achieving balance, we generally design individualized diets . analysing suitings , non suitings, food intolrances specific to a person and preparing guidelines for after program document . Notwithstanding the individualized approach to choosing foods for balance, there are some universally applicable principles that are important to follow.  PROGRAM GUIDELINES          As you enroll for the Arogyam wellness Program a few guidelines are expected to be followed by you. This will certainly enable achievement of the results that you so dearly wish to attain.  Each program will independently deliver results. Success would depend on the complete adherence to the program guidelines. Contact through Email /phone/personal will be maintained throughout the course of the respective Program. Progress will be asked for from the individual undergoing the Program and also analysed through repeated investigations. Each member on the program needs to undergo a Lifestyle and Habit Analysis, Medical Examination Feedback and Input Analysis to attain target weight and biochemical parameters. The Programs provide the user a way of losing weight effectively and maintain health parameters by Combination of Foods, and kitchen herbs and lifestyle modifications. Consumption of recommended foods during the program is essential to maintain nutritional adequacy. The program does not involve the use of any drugs, surgery, liposuction, body wrap or deep heat which are considered harmful in the long run. Arogyam reserves the right to alter/ change/ substitute the program contents. In case the member fails to achieve the desired target weight loss, it is mainly because of due to deviations from the program guidelines by the member or due to some medical issues. Therefore all possible care should be taken to follow the Program in toto. Clinic will retain the members photograph if taken, for record purposes only. Such photographs will not be used for publicity/promotion activities without explicit written consent of the member.   
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