JUST ONE YOGA ASANA CAN CHANGE YOUR LIFE.

                                                

JUST  ONE  YOGA  ASANA  CAN  CHANGE  YOUR  LIFE.

The 84 Asanas which are the fundamental Yogasanas are 84 ways to make the body into a passage.

It is not necessary for everybody to do 84 Asanas. If you do one, it is enough, usually Hata Yogis... serious Hata Yogis who are taking Hata Yoga as their path to liberation practice only one Asana, just one Asana.

It is difficult for a thinking mind to understand why would somebody spend his whole life trying to sit in a particular way or posture. But if you learn to sit right, if you just learn to hold your body right, everything that you need to know in this universe you can know because, this is known as Asana Siddhi. If you can sit in a posture stable and comfortable for two and a half hours then we say you have attained to Asana Siddhi, that you are in absolute and at ease in a particular posture. That is Asana Siddhi - if you achieve this everything that you need to know one can know internally.

How is this possible ? How can one just by sitting in a particular posture can know everything that you want to know ?

If you have a Television in your home, it is just a box with little bit of electronics in it . But it becomes a world by itself , the whole world can stream into this box simply because there is a receiving mode, if you set the antenna right , if it is properly adjusted then the whole world flows in to your television set . If the antenna is not set right, then the same box having everything but can not do anything. This is how the human being is, an individual human being is who he or she is , is only because of what he or she perceives . Right now you are who you are is only because of what ever you perceived in your life, and you will be what you will be only because of what you are going to perceive in future.

The whole system of Yoga is only interested in enhancing your perception, so if you hold the posture right, if your alignment is right and if  it matches with the Cosmic alignment in some way,  of the 84 alignments, if one gets into these 84 postures or even masters the single posture and approaches the remaining 83 through that, then everything that has happened in this creation till this moment one can know because the memory of that is right here within your system in a codified way, it can be activated and ignited if it touches another dimension outside of yourself.

So, Yoga Asanas are powerful means to connect . Yoga means union , union means two have become one . Two is just this - there are only two in the existence , YOU and the rest of the existence. In the rest of the existence you may identify this one, that one , that one , but essentially there are only two , you and the rest of the existence, because there are two dimensions of experience within you , you do not know what is up & down in this cosmos , you do not know what is forward & backward in this cosmos , you do not know anything, these are all things that we made up for our convenience . The only experiential reality is - there is something called outward & something called inward, these are the two dimensions of experience. So, Yoga means to bring a union between these - INNER & OUTER or You & the rest, when there is no YOU & OTHER, there is only YOU - then it is YOGA.

Asanas are a physical manifestation of approaching this, a physical form of approaching this ultimate union. Because physical body is the easiest thing to work with. If you try to do something with your mind, it will play too many tricks . At least with your body you know, it is doing it right or not doing right, whether it is cooperating or not cooperating. A mind if you push it too hard it will make you believe all kinds of things & dump you the next day. But body is not like that, it is a reliable factor, if you work with it sensibly the Yogasanas will definitely lead to the possibility of the ultimate union. In the mean time by getting into the postures before all the alignment with the ultimate happens, the inner alignment happens which will naturally achieve a chemistry of healthfulness, joyfulness & blissfulness and above all BALANCE. Balance is something that our modern societies have ignored and are paying a huge price for today. Whatever maybe your intelligence, competence , education & qualifications, if you do not have the necessary balance then you will nor succeed and not go far in life. 

So, the most important thing for people who are seeking to be successful, is balance, in what ever field they may be. Only if you have a balance which is not disturbed by external situations will you be capable of making use of the competence intelligence that you carry within you, otherwise the most wonderful qualities that one may have will all go waste simply because of lack of balance, HATA YOGA means BALANCE.

                                                        

FOR FAT LOSS - WALKING OR RUNNING - WHICH IS BETTER ?

                                 

FOR FAT LOSS - WALKING OR RUNNING - WHICH IS BETTER ?

For maximum fat loss which is better Running or Walking ? Both running and walking are great for burning calories , but in this blog myself will try to explain all the reasons why they work & don't. Also find out if you should run or not.

Every year millions of people resolve to lose weight , but every year millions of people gain the weight back, is that because they did something wrong or because they are lacking in character & will power. Lot of people believe in the notion of "no pain - no gain", but is that really how it works for weight loss & fat burning.

The idea of  losing weight & burning fat based on exercise like walking or running is based on the idea that we have to expend energy or use up calories , some of that calorie is stored as fat , so if we expend more energy then we will burn lot of fat, that makes sense, but it is not as simple as that. First let us look into where the energy come from & how is it different if we are running or walking .

The 2 ways the body makes energy are : 

1) OXIDATIVE PHOSPHORYLATION, which simply means we are making energy in the presence of oxygen, that is we have enough oxygen supplied that we can send the fuel to MITOCHONDRIA which uses oxygen to oxidise the fuel, this fuel could be fat or glucose. If we have enough oxygen then we can make energy / fuel called ATP (Adenosine Triphosphate) it's actually the currency of energy in the cell, we can make 38 units of ATP from one unit of glucose, but fat is a larger molecule so we make more than 38 ATPs. The important part is, it is a very efficient way of making energy  & in the presence of oxygen we can make a lot of it & all of that oxidation is happening in the mitochondria. As this is an efficient way of making energy, so our body prefers this, because at rest & a moderate level of exercise the body prefers to use Oxidative Phosphorylation and prefers to use fat for fuel. At rest & moderate level of exercise we use about 85% of the energy from fat & 15% from glucose, but both of these fuel sources are channeled in to the Mitochondria for the use of oxygen to make ATP. 

2) The alternative way of making energy is known as GLYCOLYSIS, meaning splitting sugars or glucose. When there is shortage of oxygen in our body then the body relies on Glycolysis, this does not happen in Mitochondria, it is a separate mechanism, this happens in the cell in the cytoplasm, but outside the mitochondria, this is not efficient at all, as we can make only 2 ATPs from one unit of glucose. 

So, when we have oxygen then we can make 19 times more energy (ATP) than when we do not have sufficient oxygen. This means that GLYCOLYSIS is an emergency way of making energy. This is important when we have crisis ie., when we do not have oxygen or when we have to make a sprint during emergency or when we have to escape from something, then we have a backup method of making energy but it is very inefficient , it costs us to make certain amount of fuel and have to use up a lot of glucose, 100% of this mechanism of Glycolysis comes from glucose, it dose not work for fat.

So, if you plan to run or walk in order to lose weight or fat then you need to understand that which of these 2 mechanism works in running & walking & whats the balance. There is something called AEROBIC metabolism that means with air. When you are walking with an intensity where you are below 120 beats per minute of heart rate, because at that heart rate for most people you are going to be breathing normally , not going to be huffing & puffing , you will be taking deep breaths with a steady rate, this means you will have enough oxygen to provide Mitochondria to stay with OXIDATIVE PHOSPHORYLATION, without needing to start in to splitting sugar. Thus the Aerobic metabolism or the aerobic exercise which is all activity where there is less intensity & not huffing & puffing, you will burn the fast maturity of your fuel from fat , especially if you are fat adapted , then there will about 85% burn from fat & 15% burn from glucose, but this glucose is still going to mitochondria for oxidation. If you increase your intensity little bit then the glucose % will go up slightly but still stay in the oxidative phosphorylation. As you further increase your intensity and cross over to ANAEROBIC (heart rate comes to 140-160 beats per minute) and you start huffing & puffing for more air now there is no longer enough oxygen to provide mitochondria with enough oxygen to maintain OXIDATIVE PHOSPHORYLATION, so now the body can not rely on this & will start breaking down glucose & start the Glycolysis mechanism & using lot of carbohydrate rather quickly.

Thus we can see that , if you are fat adapted & are doing Aerobic then you are in the fast majority of fuel provided from fat , but as you start Anaerobic then the glucose becomes dominant, the intensity will determine how dominant it becomes, more huffing & puffing means more use of glucose , carbohydrate than fat.

A lot of people think that it is just about calories, "if i burn more calories, run more faster then i will burn more fat", but that's not how it works, the only way to burn fat is with oxygen which is possible in the OXIDATIVE PHOSPHORYLATION , you can only burn fat up to the Aerobic threshold then the mechanism adds by shift to GLYCOLYSIS where you burn glucose.

If you wanting to burn that fat and keep that going for hours , then you can go for walk for hours or a leisurely bicycle ride for hours if you are fit and capable , but if you are running and huffing & puffing then we can not keep that up for too long, may be maximum 20-45 minutes depending on how fit you are. So, in walking where you can go for long duration then you can burn lot of fat. In running you will be burning calories but the calories wont be coming from fat as oxygen sets the limit. When we go from Aerobic to Anaerobic then the body shifts from a peaceful to emergency state, thus switching to using the reserve pathway, thus using of glucose and glycogin quickly. As in Glycolysis more carbohydrate is used & look for other carbs, because of the cortisol which is released during high intensity routine, we become carb adopted ,burning more carbs , not fat. So, as we burn through the carb stores, we get hungry and get cravings.

In Aerobic - walking you will not have any extra hunger, where as after running where you go through burning of carbs, after an hour you will probably be ravishing . When we run we trigger cortisol and thus increase in blood sugar and insulin . Insulin we know is a fat storing hormone,  when you run you become hungry and consume more carbs & insulin converts carbs into fat. Every thing about fat burning is about resisting insulin & insulin resistance. Low intensity aerobic exercise is pure fat burning and stays stable till we trigger cortisol.

While we are running we will be burning more calories per unit of time but it dose not really mater as we cannot keep it for long so the total calorie expenditure is not higher, because we are triggering cortisol , you will be more hungry, suppose you have the will power to resist that hunger and do not eat, then what happens is your body has used all the glucose, then the body will try to find the source and have to break down muscles and that is obviously not that you want. 

So between walking vs running , for maximum weight loss, the clear winner is walking. 

However, dose that mean you should never run ? & should always walk as the only exercise ? Of course not, then who should run or what type of person should run - someone who is fit regardless of age, lean, you should be insulin sensitive, you enjoy variety, then can run once in a while, but not regularly. Do not think you will be more healthier if you run or burn more fat if you run. Should do more of your activity AEROBIC.

Who should walk ? If you are already over weight, that means you are pretty much insulin resistant and you are not super fit & your body is not ready for the stress, then should always walk. If your primary motive is health then walking is best for most people. Walking also reduces the risk of high blood pressure, cardiovascular disease , stroke & dementia.

DAILY WALKING OR JOGGING - CONFUSED ??

DAILY WALKING OR JOGGING - CONFUSED ??

I find many people are confused whether they should walk or jog daily for general fitness. In this blog I will clear all your doubts about the same, especially if you are in your 50's or above. 

A 30-45 minutes walk every day can boost your metabolism for up to 12 hours after the walk ! Paring a healthy balanced diet with a 30-45 minutes of walk can help you lose some amount of weight without even doing much exercise. Additional benefits of walking include strengthening your bones & improving your attention & memory. Specifically when walking in nature, research has shown 20% increase in attention & memory. Sunshine provides VITAMIN D , breathing PURE AIR calms nervous system, the different COLOURS OF NATURE - GREEN walking or FOREST bathing (Nature Walking) is phenomenally  good for our overall physical & mental heath. It should be made a routine to at least go for a MODERATE / MID-ALTITUDE TREKKING for minimum 10-15 days in a year, considering the missing nature in most of our city life. 

The need to walk is baked into our DNA. We are meant to eat & then move & not eat & just sit on our butts. We are built to WALK. Walking has no age limit, rather you should walk more as you age. 

Walking is totally free, easy exercise that requires little effort, & benefits not only physical but also your mental well-being. If you are looking for a simple yet very effective way of losing weight & improving your overall health, walking is something just for you.

People who are physically active throughout their life are much less prone to disease than those who have more volume in their hippocampus, the part of the brain responsible for verbal memory and learning. A daily 30-45 minutes walk helps avoid serious problems, like coronary heart disease to name one, by lowering high blood pressure and cholesterol levels thus improving blood circulation. Because of better quality and deeper breathing , some symptoms associated with lung diseases can show significant improvement, thanks to walking. Muscle tone and weight loss is also totally achievable through simple walking. 

Find your optimal pace, but do not break into a jog.This sort of speed walking is low impact and does not require any recovery time, which means no sore muscles to keep you from getting out and walk the next day.

Let us now see what happens to your body if you walk every day : 

1. BRAIN BOOSTING EFFECT - a study in the university of Kansas has revealed that low impact aerobic exercises like walking prevent the early onset of dementia and reduce the risk of Alzheimer's disease. Over 35 million people around the world suffer from Alzheimer's & sadly it is only going worse. People who are much active throughout their life are less prone to this disease. Walking improves your overall mental well being by reducing stress and releasing endorphins , it stimulates not only the production of chemicals responsible for brain health but also  the growth of neuro blood vessels and cells. 

2.  IMPROVES EYE SIGHT - walking can help fight Glaucoma by relieving eye pressure. Glaucoma develops when too much fluid builds up in the eyes increasing the pressure in the eye, that pressure in turn effect the optic nerve which results in visual impairment . Walking is the best way in reducing the risk of developing Glaucoma. Walking also strengthens and stimulates the visual cortex , the part of the brain that processes the images that eyes sent to it.

3. PREVENTION OF HEART DISEASE - walking makes your heart stronger, according to American heart Association walking is very effective in prevention of heart disease and stroke. A daily half-hour walk helps avoiding serious heart problems like coronary heart disease by lowering high blood pressure & cholesterol levels and in improving blood circulation.

4. INCREASE LUNG VOLUME - walking is an aerobic exercise which means it increases oxygen flow in the blood stream & helps eliminate toxins and waste. It is great for your lungs because of better quality and deeper breathing, some symptoms associated with lung disease can show significant improvement, the stress and medication that lung disease  bring with it weaken the immune system of those suffering from it. Walking is thus an immunity booster.

5. BENEFITS FOR THE PANCREAS - walking is more effective in preventing Diabetes than jogging. In a research it was found that a group of daily walkers demonstrated 6 times greater improvement in glucose tolerance more blood sugar absorption than a group of runners. More efficient use of blood sugar allows your pancreas to produce less insulin , giving it a much needed rest to gather strength.

6. IMPROVES DIGESTION - just half an hour of walking not only reduces the risk of cologne cancer but also improves digestion and bowel movements. Walking is very good for those suffering from constipation , walking improves the chances of surviving cologne cancer even after being diagnosed. This was discovered when 1,50,000 men and women , where activity levels were compared with the number of those who got colon  cancer and died of it.

7. TONED MUSCLES - muscle tone and weight loss is totally achievable through simple walking. In fact just 10,000 steps a day is as effective as full blown workout in a gym, especially if you add some intervals of up-hill walking, just remember to use correct form - keep your spine straight , bend your elbows at 90 degrees angle, swing your arms and stabilize your pelvis, find your optimal pace but do not break out into a jog. This sort of speed walking is of low impact and do not require any recovery time, which means no sore muscles.

8. STURDIER BONES AND JOINTS - walking can provide more joint mobility and prevent the loss of bone density and reduce the risk of fractures. Arthritis foundation recommends at least 30 minutes of moderate walking daily to prevent pain, stiffness and inflammation in the joints. Building strong bones will help you prevent osteoporosis and reduce bone loss.

9. BACK PAIN RELIEF - walk is a real life saver for those experiencing back pain during more challenging  high impact exercises , since walking is a low impact activity it wont cause pain or discomfort like running or HIT would. Walking contributes to more blood circulation within the spinal structure helping movement of important nutrients in to the soft tissues improving posture and flexibility , both of which are vital for a healthy spine , as you walk you make your spine more stable and strengthen the muscles that keep your body upright and a better posture adds few inches to your height.

10. A CALMER MIND - if mind and body are connected as is said , then this point is right on target. The journal on Psychic research published the results of a study on 50 individuals suffering from major depression , it show walking 30-45 minutes a day, 5 days a week, improved their condition significantly, if walking improves depression symptoms in patients then imagine how easily it can help us cope when feeling down or exhausted . Another group of researchers at Iowa State University worked with  hundreds of  stressed college students , walking changed their mood , a joyful walk with their friend or loved one enhanced their happy effect in them.

THE FIT FORMULA :

F = Frequency or how often 

I  = Intensity or how fast

T = Time or how long.

To level up, change one of them at a time. 

FREQUENCY - if you can not go out every day , then go 3-5 times a week. If you can handle only 10-15 minutes of walk then do that regularly to start with, but gradually add extra minutes to it , but make it a regular routine.

INTENSITY - 2 to 3 miles ( 3-5 Kilometres ) an hour is a good intensity, if that's too much for you then set your own pace, but a good rule to remember is you should able to talk while walking, if you run out of breath and your heart beats are crazy then you are going too fast some what like jogging.

TIME -  minimum 30 minutes & maximum 45 minutes a day should be your goal , you can also count steps to keep yourself motivating , 6,000 steps a day is a good amount, if that is initially too much then start with what you can manage right now.

Now, do you think walking is worth giving a shot ?

HOW MUCH WATER SHOULD YOU DRINK.

                                    

HOW MUCH WATER SHOULD YOU DRINK.

It is recommended that we drink 3 to 4 litres of water daily. Should you force yourself to drink water even if you are not feeling thirsty ?

HOW MUCH WATER SHOULD YOU ACTUALLY DRINK ?

If you don't feel thirsty & you do not drink water, nothing is going to happen, you will be fine. It is only when especially in a cold climate you are carrying a plastic bottle and continuously sipping water from it, because the marketing machines had done this to you - that you should drink plenty of water. Excessive consumption of water especially if you have in small sips the body absorbs , as it absorbs then the sodium level that are very delicately balanced gets dropped, the rest of the body is also effected but may not be noticeable, but in the brain the sodium level dropping will lead to swelling of the brain , it is a kind of sickness, this swelling is due to lack of sodium & more water goes into the brain trying to supply the sodium to keep the balance, so more water into the brain means you will slosh. When you have water at one go then body will decide how much to absorb and how much to throw out, but if you keep sipping throughout the day then body kind of gets deceived & tends to absorb more water than it should. Say, right now you drink 2 liters of water, all of it will not go into the system, what is needed it will take & rest will be shunted out. No body need to drink water because you think it is a good thing to do, when you feel thirst then you should drink water and just to ensure you drink enough , drink 10% more then what you actually need, couple of gulps more just to ensure you don't drink less.

                 

At the same time when you need water you are thirsty & you do not drink then it will cause damage to your system. If every body drinks good water in sufficient quantity then 50% of the heart attacks will come down. The damage to the heart is immense if the water that is needed is not there in the system. But when I say water , it is not just drinking liquid water, you must eat high water content foods, if you eat a fruit it is 90% water , vegetable and other things are about 70% water. Minimum 70% water must be there in the food that you eat. That is why vegetables & fruits must be part of your diet. When ever there is indication of thirst then you must drink water. Body has its own way when it indicates that it needs water then you should give water within 20 minutes or at the most half an hour in substantial quantity, if then take enough water then body will choose how much to take and how much to reject.