Top breathing exercises for weight loss | Yoga breathing techniques to lose weight

Yoga is an ancient practice followed and practiced by many around the globe. Now-a-days people look up to yoga as a perfect exercise for a healthy body and stress-free life. Yoga is the perfect platform for weight loss. Breathing exercises are easy to do, cost effective and offer breathtaking results. Daily practicing yoga has helped people in reducing and gaining weight. Our lifestyle and eating habits also play major role in weight gain.

Breathing exercise is best for body function and oxygen. This is a vital element to stay alive. The important organ in the body, brain cannot function without oxygen, as without sufficient oxygen brain shuts down. Think and concentrate on how to breathe properly. Breathing is often to take shallow breaths or even worse. Thus, hold your breath when you are under pressure or in intensely focused on a task. If the oxygen level is low can cause fatigue and reduce clarity. So, stop thinking or don’t take decisions as you may feel stressful situations when you need to be our best.

Oxygen can thin the blood with a little and helps to lower your blood pressure that can speed up the flow of blood. This increases your body metabolism and burns calories. The oxygen can fasten your metabolism. But, sometimes cool air can increase metabolic rate that is because to expend more energy and keep your body at a comfortable temperature. The more oxygen in your bloodstream is more energy that you will have to clear your head to feel and the more calories you burn.

How and where you can do these exercises?

Exercise anywhere by sitting down, standing up or even while you walk. The level 1 exercise can be performed by lying down. But, the level 2 and level 3 exercises should be done while sitting and standing. Try these exercises while walking. At that time you need to hold your breath while inhaling and exhaling.

  • Lie down on a flat surface with your knees bent. Now, place one hand on your chest and one hand on your stomach.
  • Sit on the floor or in a chair. It is comfortable to sit on the floor. Make sure that your back is completely straight and is not convex. Simply, sit in a chair if you are not able to do it. When you are sitting in a chair move the edge of your seat and sit your back as straight as possible. Don’t lean against the back of your chair. Place hands on your knees or rest them on your desk.
  • Stand with your feet shoulder width apart. Then, bend your knees slightly by resting your hands on thighs. Make sure to keep your spine straight and head in line with your spine. Drop down your shoulders away from your head and elongate your spine. Thus, reach the crown of your head to the sky.

Benefits of breathing exercises

  • Deep breathing increases oxidation
  • Breathing massages help to burn fat around mid-region and abdomen
  • Deep breathing burns fat for energy, thereby facilitating weight loss
  • Aerobic exercises stimulate metabolism

Yoga breathing exercises for weight loss

Kapalbhati to lose weight

Kapalbhati technique is also known as the breath of fire technique is very helpful weight loss exercise. Sit cross legged on your yoga mat, body straight, elongated spine, neck and chin up. Close your eyes and place hands on your knees in a comfortable position. Breathe in deeply and exhale the air out of your nose as if a sniff. When you sniff out the air, you’ll feel your abdomen pulling inwards. Slowly increase the pace and continue up to 5-10 minutes at a stretch.

Bhastrika pranayama for weight loss

Bhastrika Pranayama basically massages your abdomen and the fat stored around it. This pranayama is meant to provide enough amount of fresh oxygen to your body. Your legs should be crossed, one over the other in a Padmasana. Place hands on your knees with palms facing upwards, the tip of your thumb and ring finger pressing one against the other. Take normal breaths and relax. Now breathe in deeply with all your strength so that your lung is filled with oxygen. Then breathe out forcefully though the nose such that a hissing sound is made. Repeat this for 5-10 times. People suffering from heart diseases or blood pressures should stay away from these exercises.

Anulom vilom pranayama breathing exercise

Anulom Vilom Pranayama technique is also known as alternate nostril breathing. On the yoga mat sit with crossed legs and close your eyes.  With your right hand thumb presses the right nostril and breathe in through the left nostril. For 5 seconds retain the breath. Then press your left nostril with the ring finger of your right hand and leave the right nostril to exhale. Now repeat the same with left nostril closed and breathing through the right nostril. Retain the breath until 5 seconds and release air through the left nostril. Repeat around 10-15 times daily. People of all ages can do try this technique. Strictly avoid doing this exercise if you are pregnant or having periods.

Bhramari pranayama for weight loss

Bharmari means “humming bee” therefore this technique is also known as bee breath technique. Sit on a yoga mat with cross – legged. Be relaxed with your body and spine straight. Use your thumb to close both your ears. With the middle finger, press lightly on your closed eyes. With the index finger, press your temples lightly. Then place your ring fingers and little fingers on the bridge of your nose. Now breathe in deeply through the nose and exhale slowly through the nose while making a humming sound and chanting OM in your mind. Repeat this technique for 11-21 times.

Surya namaskar to weight loss

Surya Namaskar is also known as Sun Salutation. There are twelve steps in Surya Namaskar. Each of these poses is accompanied with sequenced breathing, which, if done with concentration and accuracy promotes weight loss toning up your entire body.

Seated spinal twist to reduce weight

The seated Spinal Twist technique is also known as Ardha Matsyendrasana, spinal twists works on your abdomen and back. Sit on the yoga mat and stretch your legs out. Bend your right knee and bring the heels as much close to your buttocks as possible. Fold your left knee and cross it over your right knee. Your left foot and ankle should be just by the side of your right knee. Take your left arm and place it behind you with the palm on the floor. Your right arm should be touching the toes of your left foot. Now take in a deep breath and elongate your spine. Twist your torso to your left and look over your left shoulder. As you twist, exhale. Inhale and straighten your spine; exhale and twist. Stay for 5 breaths and release the twist. Now twist to the other side too.

 

Fair skin – Homemade beauty tips

Many of us dream of having fairer glowing skin. We all want to get the perfect look with a glowing face. We try different products available in the market, which results faster, but are harmful due to the chemicals used. Therefore, we are bringing you some of the best homemade remedies made that can give the skin of your face a charming and glowing look.

Daily skin care activities

  • Drink plenty of water
  • Daily skin routine to remove dead skin
  • Sufficient sleep and exercise

Tips for naturally fair and beautiful skin

Tea water and honey face pack

The anti-oxidants in tea water will flush out the free radicals and toxins from your skin. Honey protects your face from bacteria and keeps it hydrated. Rice flour acts as a scrub and honey acts as a moisturizer to the skin. Mix 1 cup of tea water, 2 spoons of rice flour and half a spoon of honey and apply on skin. Leave it until the mask dry for 20 minutes. Massage the facial skin in circular motions as it removes dead skin, skin tone. Wash your face with cold water. It gives you a fairer and skin tone.

Oats and lemon face pack

Oats are a natural exfoliator and lemon has skin lightening properties. Oats help to reduce inflammation and heal skin where as lemon juice lightens skin tone. Mix 1 tablespoon of oats (cooked and mashed) and 1 tablespoon of lemon juice and apply on the face. Massage gently and let it dry for 20 minutes. Wash it and pat dry.

Turmeric and lemon face pack

Turmeric gives the skin a visible golden glow. Adding lemon juice to turmeric will make it a potent skin fairness agent. Mix milk, turmeric, gram flour and lemon juice form into a thick paste. Apply evenly on the face. Massage the paste gently on your face for 5 minutes and let it dry for 20 minutes. Then, clean your face.

Turmeric and tomato face pack

Lycopene present in tomatoes helps to reduce skin irritation, redness, DNA damage from UV rays. It acts as an antioxidant, anti-ageing agent that protects the face from damage. The best packs for women for simplicity and gives best results. Mix turmeric with tomato juice and apply it to face. Allow it to dry and wash with lukewarm water.

Turmeric face pack

All time favorite! Milk acts like a moisturizer, turmeric acts as skin tone and gram flour like exfoliator. Mix gram flour, pinch of turmeric and milk. Apply this paste to face. Scrub the paste gently on your face for 5 minutes and let it dry for 20 minutes. Once it’s dry, clean your face with normal water.

Yogurt and dried orange peel face pack

Orange is rich in vitamin C. It helps to cure and prevent acne and other skin problems too. Mix dried orange peel powder with fresh yogurt (fresh curd) to make it into a fine paste. Apply this paste on face. Let it dry for about 20 minutes, after which it has to be washed off.

Milk, lemon juice and honey

The combination of milk, honey and lemon will not only make you fair naturally and also lock moisture in your skin. It protects your skin from damage and pollution. Mix 1 table spoon of milk, honey and lemon juice together well. Apply it on your skin and let it dry for 15-20 minutes. Then you can rinse it off with lukewarm water.

Potato face pack

Don’t throw away potato skin after peeling where you can use it as a scrub. You can also make potato juice and use it for your skin, which gives toned complexion. It removes dead skin cells and dirt. Apply potato pulp or juice on tanned portions of skin. Apply twice on the skin and let it dry for 20 minutes and wash off.

Lemon or orange rind face pack

The citrus will do wonders to your skin because of its high vitamin C content. It will brighten and protect your skin. Grate the outer skin of lemon or orange, which has to be powdered after drying and add milk into that which works as a toner. Apply it to affected areas and wash off with warm water. Immediately use a cool toner after.

Honey and lemon juice face pack

Take 2 tablespoons of honey and 2 tablespoons of lemon juice. Mix them well and apply it on your face. Leave it for about 30 minutes. Then wash your face with water and you find the results. With this face pack your skin will become fairer and glowing naturally.Honey-and-lemon-juice-face-pack

Almond and milk face pack

Almonds work wonders with the color of your skin. Daily intake of almonds also keeps you healthy and beautiful. This is better than any skin care product. Take 3 to 4 almonds and soak them in milk overnight. Then in the morning mash them if you want, you can add some more milk to it. Mash it into a fine paste. Apply this paste on your face and leave it for the whole night. In the morning wash face with cold water. This face pack gives glowing skin and leaves your skin smooth and silky.Almonds-Milk-face-pack

Gram flour, turmeric, lime juice, and rose water face pack

Take one tablespoon of gram flour, one teaspoon of lime juice, one teaspoon of turmeric and required amount of rose water. Mix all the ingredients to become a fine paste. Apply this paste on your face and leave it until it dry. Then wash with cold water. This face mask gives good results for naturally fair and glowing skin. Repeated use gives skin smooth and silky.Gram-flour,-turmeric,-lime-juice,-and-rose-water-face-pack

Cucumber, watermelon juice, yogurt, and milk powder face pack

Watermelon helps to clear the skin and removes blemish. It also acts a toner. Cucumber juice is good to skin lightening effect. Take 2 tablespoons of cucumber, 2 tablespoons of watermelon juice, 1 teaspoon of yogurt and 1 teaspoon of milk powder. Mix all the ingredients and apply them on your face. Leave it for about 15 minutes. Yogurt softens and tightens the skin. Milk powder acts a binding agent. It also cleanses the skin and lightening the skin tone. This face pack helps to give glowing skin naturally at home.Cucumber,-watermelon-juice,-yogurt,-and-milk-powder-face-pack

Cucumber, turmeric, glycerin, and lime juice face pack

Cucumber is great in skin lightening effect. It also helps in healing the sunburn. If it is mixed with lime juice gives the best results to get fair skin. Take one tablespoon of cucumber juice, one teaspoon of lime juice, one teaspoon of turmeric, and one teaspoon of glycerin if you have dry skin. Mix all the ingredients and apply the paste on your face with the help of cotton ball. Leave it for about 15 minutes. Then wash off with cold water. Repeat it daily for a week. For best results for dry skin add some glycerin and without for oily skin.cucumber-turmeric-lime

Banana, egg white, and curd face pack

A banana gives glowing skin. Take half a banana mashed, one egg white, and one tablespoon of curd. Mash the banana and mix egg white into it and then add curd in it. Apply this paste on your face. Leave it for about 15 minutes. Then wash off with water. This facial gives a glow in your face.Banana,-egg-white,-and-curd-face-pack

 

Chamomile tea face pack for fair skin

Chamomile tea is the best homemade face pack to give natural glowing skin. Take chamomile tea, 1 tablespoon of oatmeal powder, 2 tablespoons of honey and 2 drops of almond oil. Prepare a mixture of chamomile tea and add an equal proportion that is ¼ cup of oatmeal powder, almond oil and honey. Mix them well and apply it to your face. Leave it for about 10 – 15 minutes. This face pack gives natural glowing skin and fair skin.

Bread crums to give fairer skin

Bread crums gives fair and glowing skin in combination with milk cream. Take some bread crums and malai or milk cream. Mix them well and leave it aside for 2 minutes. The bread crums gets soften and prepare a smooth paste. Apply this paste to your face and leave it for about 15 minutes. This gives a fair and glowing skin. Buttermilk face mask if also good to give a natural glowing skin.

Potato juice and lemon juice face pack for glowing skin

Potato juice and lemon juice in equal quantity gives a natural glowing skin. Mix both the juice in equal proportions. Apply it on your body parts that are exposed to the sun. Leave it for about 15 minutes and wash with water. This gives fair skin that can lighten the color of your sun tanned skin. This helps to give an ingredient have proven to be very good that gives the skin lightening effect.

Walnut powder and milk cream face pack for fair skin

Walnut powder is the best way to get fair and natural glowing skin. Take 2 tablespoons of walnut powder, 1 tablespoon of milk cream, 1 tablespoon of honey and 1 tablespoon of lemon juice. Mix all the ingredients to form a thick paste. Scrub your face with face mask and leave it for about 20 minutes. Scrub again and wash it off with lukewarm water. This helps to give your face and remove all the dirt and dead cells from the skin. This gives a natural home remedy that makes your skin fair. This gives natural glowing skin at home.

Honey and tomato face pack for instant fair and glowing skin

Lemon juice and tomato to lighten your skin tone. Tomato gives an extra radiance. Honey helps with dirt from the skin. This gives an instant glow to your face. Take one mashed tomato, 2 tablespoons of honey and 1 teaspoons lemon juice. Take the mashed tomato with honey. Add a teaspoon of lemon juice and blend it with all ingredients. Mix them well to get an excellent cleanser. Apply it to your face and leave it on your face. Rinse it off with water.

Buttermilk and flower blossoms face pack

Take 1 cup of buttermilk and 3 tablespoons of flower blossoms. Add flower blossoms in buttermilk. Heat them for 30 minutes on low heat. Allow them to cool down. Apply this mask on your face. It helps in cleansing the skin pores and gives you fair and glowing skin.

Milk, lemon juice, and turmeric face pack

Take 3 tablespoons of milk, 1 tablespoon of lemon juice and a pinch of turmeric. Mix them well and apply them on your face. Allow to dry and wash with cold water. This home remedy gives very effective, fair and glowing skin naturally.

Oatmeal, yogurt, and tomato face pack

Take 2 tablespoon of oatmeal, 1 tablespoon of tomato juice and 2 tablespoon of yogurt. Mix all the ingredients and apply it on your face. Leave it for about 20 minutes. Then wash with cold water. It helps as a scrub to remove dead skin, dirt from your face.

Best diet tips for weight loss

More people tend to lose more weight if they really focus on their diet instead of an exercise. Believe it or not, if you focus on maintaining your weight rather than losing it you will likely see more lasting results. People with this mindset stick to healthier lifestyles for longer periods of time and eventually lose more weight, according to research. Healthy portion sizes prevent you from loading up on excess calories, which can lead to weight gain. Skimping out on sleep can cause you to eat more fatty, high-calorie foods the following day. Try to sleep between seven to eight hours each night to avoid binges.

First and foremost thing has never gone for crash diets instead reduce weight gradually and slowly.

Make necessary lifestyle changes like giving up alcohol, smoking, avoiding fatty food, processed food and refined food. Include fresh and natural foods as far as possible as processed foods tend to contain high level of salt and sugar.

Breakfast

Breakfast is the most important meal of the day, so never skip breakfast. Skipping meals doesn’t help as you tend to overeat the next meal. Starving oneself is not a way to lose weight instead opting for low fat meals.

Make breakfast a part of your routine in order for weight loss. Lose weight by having a healthy breakfast, to keep you full till lunch, to avoid cravings and make you choose oily and unhealthy snack.

Avoid skipping your meals

Skipping meals leads to binge eating, you may be able to sustain it for a short while, but eventually your willpower will give way to pure and natural hunger. Therefore, carry nuts or other healthy snacks to keep eating and make sure you eat nutritious filling meals and don’t starve.

Cook your own meals

Cooking meals at home allows you to control both portion size and what goes into the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portion sizes tend to be larger.

Avoid a heavy meal

Chicken, soup, and a nice big salad should be your ideal meal. This will really help in the long run if you form the habit of eating light. Many people come home from work starved and hence eat a hefty meal piling on chapter after chapter, but this isn’t the way to go if you want to lose weight. It’s important to get out of the mindset of falling back on the many carpets and large quantities to feel like you’ve eaten a complete meal of any substance.

Include fiber in your diet

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Include lots of fiber in your diet as it gives a feeling of fullness, thereby preventing you from gorging spicy and fatty food. For example, add cooked dry beans, lentils to your salads, soups and stir fries. Indulge in a big plate of salad before meals. Use whole wheat flour to make cakes, muffins and breads or buy food made with whole grains.

Eat slowly and chew your food well as it helps in digestion, and also we tend to eat less. According to Dr.Polasa “Chewing slowly prevents excess intake as satiety is reached 10-15 minutes after commencing food intake”.

Fried items

When you have a mid morning or evening hunger cravings, choose the right snacks to satisfy your cravings. Corn cobs, fresh fruits are smart choices than deep fried items like samosas, pakoras and chivdas. The key is opting for low fat food.

Eat frequent small meals rather than taking 3 large meals a day. Five or six smaller meals each day may be less fattening.

Dairy products are not fattening

Nutritionist Namita Nanal from Evolve Medspa explains, “Dairy products are nourishing. They are rich in proteins, fats, vitamins and minerals. On the whole, if a diet is poor i.e., Rich in fatty foods, then that can result in weight gain. Chances of gaining weight only because of having dairy food are moderately less.”

Can banana make you put on weight?

With a glycemic index of just 54 and with rich fiber, vitamin C, potassium, manganese, vitamin B6 and essential amino acids, bananas are a cut above ordinary snacks. The only way you’ll gain weight by eating bananas is if you eat half a dozen without exercising. Also, bananas contain pectin and resistant starch, which leave you feeling full for longer. This makes bananas ideal for any weight loss program.

Physical activity

Use every opportunity to be physically active. For example, use the stairs instead of the lift, park the car a little farther away and walk to your office, if the shop or market is nearby, go by walk.

It is advisable not to take water along with your meals as they tend to dilute the digestive juices and impair digestion.

Exercise

Exercise is the best way to lose weight. Do exercise that you enjoy, otherwise chances are more that you will give up altogether. Play soft music while you exercise to prevent boredom. It is best to exercise before mealtime. Aerobic exercise like jogging, swimming, cycling, running accelerates weight loss. Consult a physician before starting any weight loss program. Aerobic exercise combined with healthy eating will certainly help in weight reduction.

Walking

Walking is considered one of the best exercises and also less expensive. Walk regularly, at least 5 days a week for weight reduction.

When you have cravings for a certain type of food like chocolates or ice cream, go ahead and have it once in a while. You can have it in small quantities and deduct those fat calories from lunch.

Take fruits and vegetables, which have a lot of water content like watermelons, cucumbers and white pumpkin.

Keep yourself engaged as boredom leads to overeating. Also keep yourself free of stress.

Water

Drink 6-7 glasses of water per day as it helps to flush out the toxins in our body. Drinking a glass of warm lemon juice with a tsp of honey every morning is said to help weight loss.

Cut Down on Sugar

Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren’t filling.

Watch for “hidden” sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with “fat-free” products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.

The greatest concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don’t burn up eventually gets turned into fat anyway.

The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired, hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with high sugar content. When we do, we start the cycle all over again.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

Limit liquid calories

Our body simply doesn’t register liquid calories like calories from solid food, so it is very easy to consume too many calories each day drinking extra-large lattes (even if they are fat-free), sugar-sweetened beverages (including sweetened tea, sports drinks, and even juice, which has naturally occurring sugar but is still loaded with calories), and alcoholic beverages. Downsize your morning latte, limit intake of sugar-sweetened beverages as much as possible, drink juice out of old-fashioned juice glasses (which used to be 6 or 8 ounces), and if you drink alcohol, avoid sugary mixers and cut calories from elsewhere in your meal if possible.

Walking is the super food of fitness – Expert says

Recent research reveals that the simple exercise is even better than you thought and is easier than doing exercise. Fitness experts said that walking is a “super food” when it comes to a healthy lifestyle. Many people believe that walking is a great way to stay fit.

Walking gives every movement of a body. It’s easier to get movement than it is to get exercise. Many researchers said that altering physical activity with inactivity is more damaging to heart disease than physical activity alone. Walking will get rid from stress i.e., daily movement over workouts and an active lifestyle over weekends of warrior games. This is to suggest you that combined physical activity and inactivity may be more important for chronic disease.

“Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day,” Bowman said. “You can’t offset 10 hours of stillness with one hour of exercise.”

Median training time was six-and-a-half hours per week, while median total sitting time was eight to 10.75 hours a day. This suggests that even these dedicated runners are both highly sedentary and highly active.

Leslie Sansone, creator of the “Walk at Home: Mix & Match Walk Blasters” DVD, said too many people believe that spending grueling hours at the gym is the only way to fitness.

Sansone recommends starting with three miles of walking in an hour, increasing to four miles. She also said that in a week, one should get involved with a minimum of 150 minutes of activity. ‘There’s this ‘Biggest Loser’ idea out there that if you’re not throwing up and crying you’re not getting fit,’ she said, referring to the popular television weight-loss show.

She added that a small study of non-obese men published in the journal Medicine & Science in Sports and Exercise by scientists at Indiana University suggests that three five-minute walks done throughout three hours of prolonged sitting reverses the harmful effects of prolonged sitting on arteries in the legs.

Dr. Carol Ewing Garber, president of the American College of Sports Medicine (ACSM), notes that fitness-walking guidelines of 10,000 steps per day may be too much for many.

Garber, a professor of movement sciences at Columbia University in New York says that walking is great for overall health, but recognizes that it is less beneficial for your bones than running. He also suggests that even one bout of exercise causes beneficial physiological effects.

How to get rid of belly fat – Exercises

Working out can be quite painful and tiring. Along with diet, you need to do some exercises to reduce your belly fat. A change in diet and lifestyle might make you want to back out with belly fat. The best way to get a slim waistline is exercising. Forget your favorite food with high calories; instead focus on green leafy vegetables and high fiber foods.

If you really want to lose weight, you need to include an hour of exercise in your daily routine for reducing belly fat.

Crunches

The better exercise that you can think of to reduce belly fat can be done by crunches.

  • Lie down flat on a mat. Lift your feet 90 degrees to the floor. Lift your hands and keep them crossed on your chest.
  • Take a deep breath and lift your upper torso off the floor and exhale when you are lifting your body. Again inhale as you get back down and exhale as you come up.
  • Do this for 10 times and repeat it or 2-3 sets.

Twist crunches

Twist crunch is the slight modification of the basic crunches. Here you have to rotate your shoulder in the direction of the other shoulder.

  • Lie down on the mat with your hands behind your head. Bend your knees and make sure that your feet do not touch the floor.
  • Unlike crunch, you have to lift your right shoulder towards the left and keep your left torso on the floor. Repeat the same with your left shoulder lifting towards the right and keep your right torso on the floor.
  • Repeat the same for 10-20 times.

Side crunch

The side crunch will be same as twist crunch exercise.

  • The only thing that you to do is lift your right leg up when you are tilting your left shoulder towards the right shoulder and vice versa.
  • Repeat for 10-12 times each side for 2 consecutive sets.

Reverse crunches

This is same as the twist crunch exercise. Tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.

  • Lie flat on a mat with your hands by your side and palms facing the floor. Lift your feet in such a way that your thighs are perpendicular to the floor and your feet are off the floor.
  • Now lift your hips such that your knees bend towards your chest. Loosen your legs and again bring them to your chest
  • Repeat this for 10 times and for two more sets.

Vertical leg crunch

  • Lie flat on the mat. Extend your legs towards the ceiling and make sure that you across one knee over the other
  • Do the same as you would have done in case of crunches by positioning your body perfectly
  • Repeat this for 10-15 times for three consecutive sets.

Bicycle exercise

  • Lie flat on the floor and keep your hands behind your head
  • Lift both your legs off the floor and bend them at the knees
  • Bring your right knee close to your chest keeping your left leg out
  • Take your right leg out and bring your left leg close to your chest
  • Alternate bending your knees this way as if you are paddling a bicycle.

Lunge twist

  • Stand with your legs apart. Bend your knees slightly
  • Lift both your hands in front of you aligning them with your shoulders and parallel to the floor
  • Lunge forward as shown in the picture. Take a big step forward with your right leg and sit down as if on a chair so that your knees are at a 90 degrees angle from the floor. The left leg should be positioned backwards supported by the toes.
  • The spine should be kept straight. Don’t bend your spine forward. That is incorrect way of performing lunges
  • First twist your torso to the right and then to the left. Twist just the torso, not your legs.

Stomach vacuum

The pose is similar to cat stretch pose.

  • You come down on the floor to sit on all fours. Support your body on hands and knees.
  • Now take a deep breath in to loosen your abdomen. As you breathe out, contract the abdomen muscles to tighten them.
  • Hold this position for 15-30 seconds and then relax. Repeat the procedure.

Home made remedies to treat diabetes

Now-a-days diabetes has become a common health problem due to lack of insulin production to manage glucose levels in your body. Diabetes mellitus is a group of metabolic diseases characterized by high blood sugar (glucose) levels.

Types of diabetes

Type 1 Diabetes: The body does not produce insulin seen in early age i.e., before 40 years. It can be controlled by regular exercises and diet control.

Type 2 Diabetes: The body does not produce enough insulin for proper function seen in ageing older.

Gestational Diabetes: Rise in glucose levels due to lack of transportation of glucose to other cells. It is seen in females during pregnancy. It can be controlled with exercise, diet and blood glucose controlled medications.

Blood sugar chart

Category Fasting Value (mg/dl)   Post Prandial (mg/dl)
  Minimum Value Maximum Value Value 2 hours after consuming glucose
Fasting Plasma Glucose 70 100 Less than 140
Plasma Glucose 101 126 140 to 200
Hyperglycemia More than 126 More than 200

The complications of diabetes are heart, eye, foot, skin, hypertension, neuropathy, stroke, male impotence. Diabetes has no permanent cure or medication.

Home remedies to treat diabetes

If you follow these natural remedies for diabetes you can live a totally normal life.

Fig leaves

Fig leaves can be chewed directly on an empty stomach or leaves can be boiled in water and take that water like tea. On regular basis insulin gets reduced.

Fenugreek

A teaspoon-full of seeds should be soaked in a glass of water over night, take that water along with seeds on empty stomach. After taking this water you should not take any food or medicine for the next 30 minutes. Continue this for 2 – 3 times per week.

Cinnamon

Take half spoon of cinnamon power everyday in warm water or chewing naturally to get the desired effect. Boil two to four cinnamon sticks in one cup of water and allow it to steep for 20 minutes. Drink this solution daily to lower the blood glucose level.

Grape seed extract

A person can take 300mg per day or these seeds are ground and placed in capsules to reduce the blood sugar level. Grape seed are rich in vitamin E and flavonoids.

Olive oil

Cook food daily with edible olive oil effect on long run to reduce blood sugar level. It affects in reducing the cholesterol and triglycerides level in blood.

Bitter gourd

Bitter guard juice effects more when taken on empty stomach once in three days or take at least in the form of curry once in a week will decrease the sugar level in blood.

Vitamin C

Consuming vitamin C up to 600mg daily or in the form of fruits, vegetables can help to control blood sugar.

Garlic

Garlic has anti-diabetic and cholesterol reducing effect. Eat 3-4 raw garlic buds thus the Allicin chemical is to have hypoglycemic effects.

Aloe vera

Mix one to two teaspoons of ground bay leaves, one teaspoon of turmeric and one teaspoon of aloe vera gel. Drink this solution daily before and after dinner. This combination helps in controlling blood sugar.

Neem

A neem tree has anti-bacterial, anti-fungal and anti-diabetic properties. Drink juice of neem leaves on an empty stomach reduce insulin requirements by up to 50%

Indian gooseberry (Amla)

Take two to three Indian gooseberries grind it and squeeze out the juice. Mix two tablespoon of the juice in one cup to water and drink it daily on an empty stomach.

Mango

Soak 10 to 15 mango leaves in a glass of water overnight. Filter the water and drink on an empty stomach or dry the leaves in the shade and grind them, eat one-half teaspoon of powder two times daily

Holy basil (Tulsi)

Eat two to three tulsi leaves daily or one tablespoon of its juice on an empty stomach can lower blood sugar.

Lady’s finger

Soak one lady’s fingers slit it in the middle in a glass of water overnight and consume it on an empty stomach.

Soybeans

Soybean is filled with fiber, proteins, calcium and vitamin A will help to control blood sugar levels.

Guava

Eating guava can be helpful in maintain the blood sugar level as it consists of vitamin C and high fiber content.

Vinegar

Add vinegar to foods in your regular diet can be palatable and reduces sugar concentration in blood.

Papaya

Consume papaya on a daily basis as it has natural blood sugar controlling capability.