Yoga Poses for Beginners

Get Relief from Asthma by Practicing these Magnificent Three Yoga Poses

23:02 | Labels: italy yoga retreat, yoga holiday italy, yoga meditation, Yoga Poses, Yoga Poses & Asanas, Yoga Poses for Beginners, yoga retreats in italy

Are you excited to visit Europe as your office head has organized a trip? Yes! It is obvious that every office employee would not miss this wonderful opportunity to have fun with their office colleagues and that too at such an exotic destination like ‘Europe’. As your office colleagues have planned a football match and wish you to be a part of it, so don’t waste our time in thinking, instead immediately get ready!

But is the fear of asthma attack stopping you from being a part of the football match? Don’t worry! Yoga will help to beat asthma easily.

Yoga helps to soothe and ease congestion of the bronchioles thereby increasing the lung capacity and making the lungs stronger. So, if you are an asthma patient, practice these yoga poses and get for all your respiratory problems.

Take a look at three effective yoga poses to overcome asthma:

But before starting up with any of the poses make sure that you take a deep breath. This is because it helps to relax and increase the lungs capacity.

So, let’s get started with it!

1. Staff Pose

Steps-by-Step Instructions

Sit down on a mat with joined legs extended in front of your torso. If you try to sit on a floor, there are changes that your torso might lean back. So to avoid such things mat or blanket is recommended to use to lift the pelvis.
Now, press the hip bones down and try to sit with your spine erect.
Drop the shoulders down towards the back and push your chest forward.
Utilize your hands to support the chest and keep your spine erect.
Pull the heels away and press the toes towards your head.
Once you are in this position, hold your breath till the count of three or seven.

Practicing this pose is a difficult task, therefore it is recommended to perform under the expert guidance. Joining a yoga retreat in Europe is also a great idea as they have professionals who directs person in the right path to exercise this pose.

Benefits

1. Aids to improve digestion.

2. Tone up the kidney.

3. Prevent you from sciatic pain.

4. Activates the muscles of your legs.

5. Avoid your legs being exhausted by stretching the muscles of the feet.

2. Hero Pose

Step-by-Step Instructions

First, kneel on the floor (keep a folded bolster and fix it between your thighs and calves if required) with your thigh at 90⁰ and then touch the inner knees together.
Now, slide your feet apart to an extent that it is wider than your hips with the top of the feet flat on the ground.
Make sure your torso is leaning slightly forward direction. Fix your thumbs in the back of your knees and now draw the skin and flesh of the calf muscles towards the heels. After that, sit down between your feet.
If you are finding it difficult to rest on the floor, in such a situation raise them on a block placed in between your feet.
Now, lay your hands in your lap and widen your collarbones and the shoulder blades away from the ears.
Stay at this pose from 30 seconds to one minute. Then slowly and gradually extend the pose for 5 minutes.

Benefits

1. Helps to decrease the stiffness of the hip joints.

2. Alleviate pain or inflammation in the knee and help to tone the knee cartilage.

3. Aid to strengthen the arches of the feet, and relieves pain in the calves, ankles, and knees.

3. Bound Angle Pose

Step-by-step Instructions

Sit with your legs straight in front of you, thereby raising your pelvis on a blanket if you hips and groins are tight enough.
Now, breathe and bend your knees and pull your pelvis, and then drop the knees out to the sides and pull the sole of your feet together.
Bring your heels close to the pelvis as you can do it easily. With the first, the second fingers of hands along with the thumb grasp the big toe of each foot.
While doing this pose, try to keep the outer edge of the feet firmly on the floor.
Never force your knee down and stay in this posture for about 1 to 5 minutes.

Benefits

1. Prevents Hernia.

2. Helps to reduce the menstrual pain and irregular periods.

3. Improves the blood circulation of the entire body.

4. Tone up the spinal cord, the abdominal muscles, and pelvic organs.

5. Ease sciatica and varicose veins.

From now onwards, practice these wonderful three at yoga holidays Europe and get rid of the asthma attacks. Get ready to be an active participant of the football match.

Enjoy and have a safe journey !

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Five Ways Yoga Can Help Remove Toxins from Your Body

03:52 | Labels: italy yoga retreat, yoga holiday italy, yoga meditation, Yoga Poses & Asanas, Yoga Poses for Beginners, yoga retreats in italy

Did you know about the food that has apparently makes you feel good is the one that makes you feel worse. Yes! It is a fact that the foods that make you feel bad are good thing to eat. When you remove inflammatory, processed food, and end feeding your body chemicals and garbage, it would help to make your body clean from inside. This can be the healing crisis because it leads to make you feel better than ever.

When people especially the one living in Italy are more likely to depend on junk food and toxic drinks. They should try to eliminate such food from their diet to make them feel a bit uncomfortable. There are chances that they might face reactions such as nausea, itching-skin, constipation, hunger, sleep difficulties, and fatigue.

To get rid of all such reactions the best way is yoga. Yes! You heard it right, it's yoga that has a bunch of twists, which would help to remove toxins away from your body. It helps to stimulate digestion and build muscle.

Have a look at five yoga poses that would help you to eradicate toxins from your body:

1. Wide-Legged Forward Fold with Twist

Steps to Follow:

• Stand Erect, now widen up your feet apart about 3-4 inches.

• After that, take your left hand to your right ankle and right hand towards the ceiling.

• For better results, you can bend your right elbow and hold the top of the left thigh with it.

• Hold your breath for at least 5 minutes and then repeat the same pose with another side.

2. High Lunge Twist Repetition

Steps to Follow:

• From high lunge with your left foot forward, take a deep breath and strengthen your legs and lift your arms high

• While exhaling, come back to down and then to high lunge and now twist, placing your right arm move forward and left arm backward.

• Do it repeatedly for about 10 times and repeat the same with opposite side.

This is quite a difficult pose. So, it is preferred that you take guidance from professional yoga coaches such as the one in the yogaretreat in Italy, who are experienced in directing people in a right way.

3. Side-to-Side Chair Twist

Steps to Follow:

• It is a very simple pose, imagine like you are sitting on a chair and hold this posture for a while.

• Now, take your arms together towards to the chest and now inhale to extend through the spine.

• Make sure while doing this pose, your elbow do not stop you from doing this pose correctly, so keep it outside.

• Do it for 5 times.

4. Bow

Steps to Follow:

• Lie down in a position facing the floor.

• Now, bend your knees and take hold of your ankles.

• Pull your feet with your hands and remember to keep the knees hip width apart.

• Make sure that you lift your chest off from the ground.

• Stay at this position for five minutes.

5. Side Crow

Steps to Follow:

• With your fingertips on the ground, lift your body in a way such that your knees are together and try to balance this position as much as you can.

• After that, take a deep breath while lifting upwards and exhale when moving back to the normal position.

Place your digestion on track by following these five yoga poses to remove toxins away from your body.

Sleep-well!

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Five Yoga Poses that Would Help You Sleep Better

00:59 | Labels: yoga holiday italy, yoga meditation, Yoga Poses, Yoga Poses & Asanas, Yoga Poses for Beginners, yoga retreats in italy

Is stress the main reason for your sleepless nights? If yes, then there is no better option than yoga. It would help you to lower the stress level, calm your mind, and make you feel relaxed. Many of you living in Italy or any other part of the world have busy schedules and in this immense of workload, it is difficult to manage the time for sleeping. For dealing with this menace, yoga provides you with the best poses for your body and mind relaxation.

These before-bed yoga poses include a combination of breath and movement that activates your parasympathetic nervous system. This further helps to counteract stress.

Don’t Forget to Warm Up Before Practicing Yoga Poses:

Before starting these poses, warm up your body. The best way is to begin with balasana (child pose) for about one full minute which will include 10-15 breaths.