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When you can’t squeeze in any exercise earlier in the day, a bedtime workout routine may be calling your name. But doesn’t working out before bed give you a burst of energy, making a good night’s sleep hard to come by? That used to be the belief, but new research suggests otherwise. In other words, exercise that doesn’t raise your adrenaline too much could be a great addition to your nighttime routine. So, what type of workout should you do before bed? A few low-impact moves, plus some full body stretches, will be just the type of activity your body needs before you hit the hay. Bedtime Workout Benifits It can promote relaxation, reduce anxiety, and normalize your internal clock. Exercise also increases your core body temperature. When it begins to drop, you feel sleepy. It's been long believed that working out before bed can make it harder to get a good night's rest. The Bicycle Crunch Start by lying on the bed, with your lower back pressed flat into the bed and your head and ...

Are you a frequent sufferer of knee pain? Does it feel like a mammoth task to even climb a single stair? Pain in your knee joint can be bothersome and is caused due to the injured tissues or weakened bones in your knee joints. Yoga can be beneficial and is a natural way of reducing pressure and provides instant relief. Check out this article for the best yoga poses for knee pain you can try and control the pain in your knees. Causes Of Knee Pain: Here we have listed a few reasons that cause knee pain. rthritis. Menopause. Obesity. Post-operation recovery. Usage of certain drugs. Physiological aging. Injury. People who perform high mobile activities like soccer players, bodybuilders, and athletes. How Can Yoga Help With Knee Pain: Yoga has a special place in India, as it is a natural way to tone and strengthen your muscles. If you are suffering from chronic knee pain, then that is caused due to the injury of ligaments, knee capsule, muscles, combined cavity, or other co...

People complain of knee pain all the time. For many, it is a case of intermittent pain, a sharp pain or slight discomfort experienced now and then. Then there is the chronic pain, which can wear down the knee structure over time, require constant medication and eventually surgery. This you want to avoid; the “letting go” of the issue for so long that arthritis sets in and surgery is required.   Often times the cause of intermittent knee pain is due to a muscle imbalance in the quadriceps or thigh muscles. The quads are made up of four muscles, and often because of how we move on a regular basis and the daily activities, the muscles on the outer sides of the thighs are stronger and take on the load. That means, the smaller muscles on the more interior portions of the leg, like the vastus medialis, are weaker and therefore less able to hold the knee in line for proper tracking. The Vastus medialis is not used as much in lateral movement, which is usu...

Most people don’t connect yoga with weight loss, yet if you step into an advanced class at a yoga studio you’ll see the crowd is full of toned, healthy individuals. This is because yoga, when done routinely and correctly, is actually an incredibly powerful weight-loss tool. You’ll notice your muscles burn and shake with energy as you hold a balanced position, which means that you’ve engaged the muscle, in much the same way you engage it while lifting weights. Furthermore, when you activate muscles, your body also speeds up your heart, burning calories and fat. We’ve rounded up some of our favorite yoga poses for weight loss. These poses engage large muscle groups that are very effective for burning calories. Some of them are also quite challenging, so they’ll help you build lean muscle throughout your body. Hold each move for 30 seconds, or to your comfort level. Complete all 10 moves then repeat 2-3 additional times. 1. The Chair The chair is like holding a squat, so ...

One mistake, the people with sore knees make him to avoid exercise. Performing exercises, especially strength training, helps to strengthen your knees. Here are some exercises you can do to keep your knees strong. 1. Pole walking Walking is a great form of cardio exercise which can reduce knee pain by building your muscles so that they can reduce the pressure on your joints. To avoid pain during walking, you can try using poles for support. Do this exercise for about 45 minutes 4 times every week. 2. Foam rolling This is a great way to work out your muscles. Most people focus on their backs and hips when doing this exercise and overlook the shins. Even if you don’t feel pain in your shins, they might contribute to your knee pain. Put a roller around the base of your ankles and position yourself like you’re going to do a push up. Turn your toe inwards, towards your body’s mid line to expose your shin muscles. Firmly press your shins down on the foam roller and raise it gradu...

Most of us rarely think about the importance of our body’s ability to maintain balance. But, as we age, the key to avoiding falls and subsequent injury is by focusing on improving our static (stationary) and dynamic (moving) balance skills. The Centers for Disease Control and Prevention warns that falls have reached an epidemic level, citing that 30 percent of people ages 65 to 80 and 50 percent of those over 80 will experience a fall each year. In addition, falls are the leading cause of traumatic brain injury and fractures in older adults. The upside to these dire statistics is that starting a program of specific exercises developed to improve your balance can significantly decrease your risk of falling. This series of exercises targets static and dynamic balance, helping to improve strength and coordination. It takes time for your body to build strength and improve balance ability, so start slowly with each exercise, and make sure you follow the safety tips. Work up t...

You might have beautiful legs already, but there might be just that tiny area in the inner part of your thighs, which has a slight bit also fat. If you correlate with the last decision, then you can follow these six inner thigh workouts to achieve these perfect legs. It will be achievable for you to become the shape and slim the inner portions of your thighs if you can perform these exercises. It is essential to perform these exercises continuously with a break of 20 seconds, separating each task. You should perform this whole exercise 3-4 days a week. The fact that you need to place in 12 minutes to reduce that pesky fat in your legs is undoubtedly nothing short of a miracle. Sumo Squats These squats will assure a workout for your lower body. Ensure that the knees are within the line of your toes, keep the abdomen tight, and confirm your back is straight. Inhale as you bend the knees and drop your hips until the thighs are parallel to the floor. Breathe and keep the force un...

Finding yourself shuffling as you walk? Feeling lethargic and tired all the time? As we age older, our joints become stiffer while our tendons and ligaments are being shortened. This greatly decreases our range of motion which makes us less flexible. Just as much as exercise is important as we age, so does flexibility too! The many benefits of maintaining flexibility after 50 years of age is that it improves your overall physical performance, relieves nagging body pain and aches, improves posture, and decreases the risk of injuries. After 50 , How To Regain Flexibility So if you’re thinking it’s too late to start to regain flexibility over 50 years of age, get ready to feel young and healthy again! Here are the 6 yoga poses you can easily practice by yourself! 6 Yoga Poses to Regain Flexibility After 50 1. Yogi Squat Pose The Yogi Squat Pose is a pose that should be usually done before and after a workout, or included in part of your yoga practice. Yogi Squat Pose ...

Most people enjoy yoga for stretching, lengthening, and the calm, centred feeling you get afterwards. However, any yogi can tell you that yoga is also all about the core! From the moment you begin your practice, you’re encouraged to draw your low abs up and in to align your spine and stabilize your body. Most forms of yoga use something called “Uddiyana Bandha” or an upward abdominal lock to keep the spine healthy and posture tall. While Yoga Journal describes how to practice the upward abdominal lock as an individual exercise, it’s also good to practice this move so your body can memorize the muscle action and use it throughout your entire yoga practice. In general, practising how to pull in your lower abs and back will help not only your yoga practice but help you work toward flat abs and a strong core every day. 8 Yoga Poses For Core Strength We’ve pulled out 8 of our favourite yoga poses that emphasize core strength and brought them to you here for your practice. Try them o...

We all lead crazy busy lives nowadays, and energy can often be hard to come by. Many of us turn to coffee or energy drinks for an energy boost to get through the day, but did you know there’s a natural alternative? Yep, you guessed it… yoga! They are great to practice in the morning when you are getting ready for the day ahead.  5 Yoga Poses to Give You an Energy Boost 1. Easy Pose With an Arch (Sukhasana) Adding an arch to your Easy Pose is a great way to bring some vital life energy into a seated posture. You can practice this variation after a morning meditation to lift your spirits and brighten your day. Img Source Sit up tall and distribute your weight evenly on both sits bones and the bottom of your pelvis Cross your shins in front of your body and flex your feet under your knees to protect your joints Place your fingertips on the ground behind you with your fingers and elbows facing away from your body On an inhale, press into the ground with y...