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Benefits of Yoga

Many people view yoga as just a fancy form of stretching. But the benefits of yoga go well beyond that. Along with being a great stress reliever, yoga can improve your flexibility, strength, posture and breathing and lung capacity. These benefits apply to both men and women:

Yoga improves flexibility

Yoga poses work by safely stretching your muscles and all other soft tissues in your body. No matter what your yoga-level is, you will likely feel the benefits within a short period of time.

Yoga improves strength

Some styles of yoga are more vigorous than others. But no matter what type of yoga you’re doing, you will improve your core strength. This type of functionality is very useful for everyday life and beneficial as you age.

Yoga improves posture

Increased flexibility and strength helps you improve your posture. With better core strength and the body awareness you create by practicing yoga, you are more likely to recognize when you are slouching or have bad posture and correct it.

Yoga improves breathing and lung capacity

Most forms of yoga emphasize long and deep breathing. This can help expand your lung capacity and improve endurance.

How to Do Yoga at Home

If you are fatigued, you may want to do a more restorative yoga sequence. If you’re feeling lazy, a more stressed, anxiety or not feeling fresh then sets of yoga poses may help you channel that energy. Many people like to do energizing yoga practice in the morning and a calming restorative practice in the evening. As you practice your first poses on your own, being present during your practice means allowing yourself to be aware of whatever physical sensations, emotions, and thoughts are currently arising. Be creative and spontaneous. If you approach your practice with a sense of curiosity, rather than self-judgment or competitiveness, you will find it easier to motivate yourself to practice.

What You Need to Get Started With Yoga at Home

The best reason to start a home yoga practice is that you don’t need much to begin:

  • Choose or create a quiet, uncluttered space in your home for your practice, and stock it with the essential basic yoga props – mat, strap, blocks, blanket, bolster, etc. Space doesn’t have to be large, but it should be quiet, clean, open, and sacred.
  • Get realistic goals, starting out with small pockets of time (10-15 minutes).
  • Begin with basic beginner’s yoga sequences and expand your practice as your skills improve.

That said, it’s your yoga practice – to build it to best meet your individual needs.

Which Yoga Poses Should You Do?

1. Chant a mantra

Chanting mantra is a good way to get into the right mindset to practice yoga. Even a small amount of mantra chanting can have significant benefits on the mind and body.

  • Consider starting your chant with an aum, which is the most elemental sound.
  • As you chant, you should feel mantra’s vibrations in your lower belly. If you can’t feel this sensation, try sitting up straighter.
  • You can choose other mantras as well. Maha-mantra, which is also called either the great mantra or Hare Krishna, can help you achieve salvation and peace of mind. Repeat the entire mantra as many times as you like. Its words are Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare.

2. Continue chanting or switch to silent meditation

Chanting itself can be a form of meditation, or you can choose to transition from meditation to silent meditation. Either way, you choose, you will reap the benefits of a mantra meditation practice.

  • Just allow your body to flow with what it wants. There are times when you may want to continue chanting or other times when you will want to meditate silently. The point is to not force your body.
  • Let your thoughts come and whenever they arise. This will teach you to focus and let go of anything you can’t control.
  • Any time you need to refocus your mind, you can repeat “let” with every inhalation and “go” with every exhalation.
  • Meditation takes consistent practice and is an important part of yoga. You will have good days and bad days and accepting this is part of the journey.

3. Warm-up your body with sun salutations

Yoga is an active practice, so it is important to warm up your body properly. Doing a few rounds of sun salutations, or Surya Namaskar can effectively prepare your muscles and mind to practice.

  • There are three different variations of sun salutations. Consider doing 2-3 rounds of Surya Namaskar A, B, and C to warm up. These different sun salutations will engage and condition your muscles for a safe and more pliable Bakasana.

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4. Incorporate different asanas

You do not have to be able to do every yoga asana in existence to have an effective home practice. Incorporating and mastering a few simple poses from each of the four types of asana can help you put together a solid home practice.

  • Make sure to start with easier asanas and move on to more difficult poses as you master basic ones.
  • Do asanas from each type of pose in the following order: standing poses, inversions, backbends, and forward bends.
  • Add a twisting asana to neutralize and stretch your spine between backbends.

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5. Perform standing asanas

After you’ve warmed up with sun salutations, do one or two standing asanas, or postures, to start. From mountain pose to the warrior series, these asanas build strength, stamina, and flexibility in your entire body.

  • Always begin any yoga practice in Tadasana or mountain pose.
  • Add other foundational standing poses such as Vrksasna (tree pose) or the Warrior Series, which is known as Virabhadrasana.
  • As you progress, you can incorporate other standing poses such as Utthita Trikonasana (Extended Triangle Pose) and Parivrtta Trikonasana (Revolved Triangle Pose).

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6. Mountain Pose

  • Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
  • Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

7. Warrior Pose

  • Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left a foot in slightly.
  • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  • Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
  • Switch sides and repeat.

8. Bridge Pose

  • Stretches chest and thighs; extends the spine
  • Lie on the floor with knees bent and directly over heels.
  • Place arms at sides, palms down. Exhale, then press feet into the floor as you lift hips.
  • Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to the floor, bringing chest toward chin. Hold for 1 minute.
  • Make it easier: Place a stack of pillows underneath your tailbone.

9. Triangle Pose

  • Extend arms out to sides, then bend over your right leg.
  • Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.
  • Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.
  • Turn your gaze toward the ceiling, and hold for 5 breaths.
  • Stand and repeat on the opposite side.

10. Cobra Pose

  • Lie face down on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
  • Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
  • Press shoulders down and away from ears.
  • Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
  • Relax and repeat.

Stretch Sequence

  • Neck rolls
  • Left and right-side bends
  • Standing backbend
  • Three Sun Salutations
  • Child’s pose
  • Pigeon on the left leg
  • Pigeon on the right leg
  • Utilize a Gaiam foam roller to roll out your joints
  • End in final resting pose (set your phone alarm for 5 minutes)

Yoga – The Art of Living

With the positive thoughts and efforts of Yoga and Pranayama of Baba Ramdev, we celebrate International Yoga Day on June 21. All of you should know the importance of yoga and make it a part of your life. Yoga pranayama concentrates in increasing the blood circulation of the body so that all the body parts are healthy. Regarding the importance of yoga ahead and some important postures. All these postures are so simple and easy that they are done while talking while watching TV and their benefits are perfect!

1. Mandook Asana

To do this easy, thunderbolt is easy (in the force of knee). Leaving breath out and bending towards the front! This asana is beneficial for diseases such as sugar and constipation!

Mandook-Asana

2. Vakarasan

In this posture, right knee bend with the left hand folded to the right foot! This process is repeated from the other side too! This posture brings flexibility in the shoulder and body!

3. Gomukh Asana

Place your left foot heel under the right hip and keep the right foot on the ground while carrying it on the left foot. After this, take your right hand from the ear and hold the other hand behind the back, doing this posture increases the flexibility of the body. It is also beneficial for stomach and diabetes!

4. Makkar Asana

In this posture, lie down on the stomach and straighten it by modifying one leg, this asana gives relief soon from the back pain!

Makar-Asana

5. Bhujang Asana

To do this asana, lying on the stomach with the force of both hands, it raises to the navel; It stays late and comes back to the same condition. It is beneficial for diseases such as spinal cord, back pain!

6. Shalabh Asana

To do this posture, lie on the belly and put both hands on the back and lift both feet from the back and come back after staying in the same condition for a while, this seat is stomach, constipation, and obesity.

7. Markat Asana

In this easy-to-reach, the two hands straight on both sides, keeping both feet above each other, folding the knees and keeping their right and keeping the head in its opposite direction! By doing this asana, the body’s flexibility increases, pain, and obesity are hand-operated.

8. Hala Asana

In this easy-to-take it takes a back, one-by-one feet are raised half. By doing this asana, the stomach decreases quickly, this posture also eliminates many other problems.

9. Pawan Mukta Asana

Laying on the back, turning one side to the stomach, turning it into the stomach. This process also works from the other feet. By doing this asana, constipation is removed and it is beneficial for all stomach disorders!

10. Paadvrit Asana

For this posture, a leg is rotated by lying on the back and rotates with another leg like this!

11. Chakkar Asana

This seat is very beneficial to reduce the stomach, it is run like a bicycle by placing the back on the backside.

Chakkar-Asana

12. Shav Asana

Lying downright whole body is left loose; It is felt healthy, healthy, powerful, doing this posture removes brain tension and the body is filled with energy and freshness!

13. Kapalbhati Pranayama

The kapalbhati pranayama of breathing in and out prevents you from stomach, dehydration and so-called internal diseases. Those who want to lose weight should do pranayama every day. Let’s read about its benefits and the method of doing it.

14. Anloom Vileom Pranayama

In turn, the one with a nasal cavity, in turn, is an effective force to keep the brain and body clean and healthy. The internal part of the body is healthy with the inverse incarnation of pranayama and doing this pranayama also eliminates extra anxiety.

 

Yoga Benefits

When talking about the benefits of Yoga, it can be countless and invaluable. Some of these benefits are given below-

  1. A yoga practice develops the ability of lungs, that is why people who are battling asthma and lung diseases for them Pranayama is a medication.
  2. High blood pressure and low blood pressure remove the problem.
  3. By strengthening the inner strength of the body, strengthen the digestive system.
  4. Refreshes and activates the body parts.
  5. Protects against heart diseases.
  6. Blood purifier also works and also increases the amount of oxygen in the blood.
  7. Yoga brings good sleep to you
  8. Blood circulation improves.
  9. Relieve all external anxieties.
  10. Helpful in focus.
  11. Increase digestion.

Male Masturbation – 5 Things You Didn’t Know

If there’s one thing that almost every guy is an expert at, it’s masturbation. After years of extensive, hands-on experience, you think you know everything there is to know. But according to the experts, maybe you don’t. Here are some that may surprise you.

1. Masturbation doesn’t have the health benefits that sex does

Study after study shows that intercourse has all sorts of benefits for men for your blood pressure, heart and prostate health, pain, and more. You’d think that masturbation would, too. But it doesn’t. Why would it make a difference whether you ejaculate during sex or on your own? No one’s sure. But your body seems to respond differently. Even the makeup of semen is different if you masturbate instead of having sex.

Still, does it really matter? Have you honestly been masturbating all these years only because you wanted to boost your prostate health? Didn’t think so. But one study, Harvard’s Health Professional Follow-up, showed that Masturbation may help lower the risk of prostate cancer.

2. Masturbation is not risk-free

Sure, it’s low-risk. It’s the safest form of sex possible. No one ever caught an STD from himself or made himself pregnant. But like other low-risk activities (chewing, walking), it still has some risks. Frequent or rough masturbation can cause minor skin irritation. Forcefully bending an erect penis can rupture the chambers that fill with blood, a rare but gruesome condition called penile fracture.

3. There’s no “normal” amount of masturbation

Guys can get hung up on whether they masturbate too much. But it’s not how many times you masturbate in a week (or day) that really matters. It’s how it fits into your life. If you masturbate many times a day and have a healthy, satisfying life, good for you. But if you masturbate many times a day and you’re missing work or giving up on sex with your partner because of it, consider seeing a sex therapist.

Even then, there’s nothing specific about masturbation that’s the problem. Compulsive masturbation is like any behavior that disrupts your life whether it’s compulsively playing poker or checking your social media every other minute.

4. Masturbating doesn’t reflect on your relationship

The fact is that most guys masturbate. They masturbate if they’re single, in a bad relationship, or in a great relationship. It’s just something they do that has nothing to do with their partners.

Masturbation isn’t only about sex, for many, it’s a routine way of relieving stress, clearing your head before work, or going to sleep.

5. Masturbation is almost certainly good for your sex life

Masturbation can help your sex life since it’s how guys learn what they like during sex. Women would be more satisfied sexually in their relationships if they masturbated as much as men do.

For the vast majority of men, masturbation is a healthy thing, a guy who’s stopped masturbating can be a sign of anxiety or health problems than a guy who’s doing it regularly.

8 Things You Didn’t Know About Your Penis

1. Use it or lose it
To maintain a healthy tone, the smooth muscle of the penis must be periodically enriched with oxygen by the rush of blood that engorges the penis and makes it erect. If a guy is physically able to get erect but never has erections during the day, maybe he finds himself in very un-erotic circumstances for a long time, he need not worry. The brain has an automatic built-in penis maintenance function.

Impulses from the brain cause erections during the dreaming phase of sleep called the REM phase. It doesn’t matter if you’re having a hot sex dream or a zombie apocalypse nightmare, your penis gets hard during that period of the sleep cycle.

But some men are physically unable to get erections, such as those who’ve suffered trauma to the nerves involved or who have nerve or blood vessel damage caused by diabetes.
“If they don’t do anything to maintain normal erections, they will get shortening of the penis. Without regular erections, penile tissue can become less elastic and shrink, making the penis 1-2 centimeters shorter.

A device like a vacuum pump, which forces the penis to swell with blood, can help men with physical erection problems maintain a healthy penis.

2. Your penis may be a ‘Grower’ or a ‘Show-er’
Among men, there is no consistent relationship between the size of the flaccid penis and its full erect length.
In one study of 80 men, researchers found that increases from flaccid to erect lengths ranged widely, from less than a quarter-inch to 3.5 inches longer.

Whatever the clinical significance of these data may be, the locker-room significance is considerable. You can’t assume that a dude with a big, limp penis gets much bigger with an erection. And the guy whose penis looks tiny might get a surprisingly big erection.

An analysis of more than a thousand measurements taken by sex researcher shows that shorter flaccid penises tend to gain about twice as much length as longer flaccid penises.

A penis that doesn’t gain much length with an erection has become known as a “show-er”, and a penis that gains a lot is said to be a “grower.” These are not medical terms, and there aren’t scientifically established thresholds for what’s a show-er or a grower.

Most penises aren’t extreme show-ers or growers. About 12% of penises gained one-third or less of their total length with an erection, and about 7% doubled in length when erect.

3. The Pleasure Zone
Many men consider the underside of the glans (head) of the penis and the underside of the shaft to be most sensitive to sexual pleasure. Researchers asked 81 healthy men to rate the erotic sensitivity of different areas of their bodies, including not only the penis but also zones such as the scrotum, anus, nipples, and neck.

The underside of the glans and underside of the shaft had the highest sensitivity rating for a significant majority of men, followed by the upper side of the glans, left and right sides of the glans, sides of the penis, upper side of the shaft, and foreskin (for the minority of men who were uncircumcised).

4. Sensitivity declines with age
Studies show that the penis steadily loses sensitivity as men age though it’s hard to say exactly by how much. That’s because different researchers have used different ways to stimulate the penis and measure sensitivity. In general, the sensitivity of the penis is gauged by the least amount of stimulation a man is able to feel. That is called the “sensory threshold.”

Despite the differences between studies, the data show a clear trend when taken together. From age 25 on, sensitivity starts to decline. The sharpest decline in sensitivity is seen between age 65 and 75.

5. Vibrators work on the penis too
Vibrators aren’t only for women. They work on the penis, too. In fact, vibration is so effective on the penis that often men with spinal cord injuries can ejaculate with the aid of a special medical vibrator. For this kind of treatment, the vibrator is usually held against the underside of the head of the penis. The vibrators are tuned to stimulate parts of the nervous system involved in ejaculation. “They work at frequencies or amplitudes that are more specific to the [nerve] pathways.”

Most men don’t need a medical vibrator to trigger an orgasm. Although vibrators often help men with ejaculation problems, you don’t have to have any kind of medical condition to use one. You could do it just for fun.

6. There’s more to the penis than meets the eye
Most guys would be proud to know that their penis is twice as long as they think, that’s because half the length of the penis is inside your body. Just like you don’t see all of a big oak tree above ground, you don’t see the root of your penis tucked up inside your pelvis and attached to your pubic bone. As seen in an MRI picture, an erect penis is shaped like a boomerang.

7. Your Penis Is a Habitat
The skin of your penis is home to a diverse community of bacteria. Researchers used genetic tests to identify the bacteria found on men’s penises. Their study showed there were a total of 42 unique kinds of bacteria inhabiting the skin of the penis. “We see that the human body is essentially an ecosystem”.

But uncircumcised and circumcised penises don’t have the same variety and abundance of bacteria. The researchers first analyzed samples from the penises of 12 men who were planning to get circumcised. Samples were taken and analyzed again after the men were circumcised.

After circumcision, there were fewer kinds of bacteria on the men’s penises. Many of the kinds of bacteria found to be less common or absent after circumcision were anaerobic meaning that they don’t need oxygen to grow.

The inner fold of the foreskin is a mucous membrane, like the inside of a person’s eyelids. I liken it to clear-cutting a forest. “You’re going to get a lot more sunlight, and you’re going to drastically change the environment.”
The study was done in Uganda, and all of the men studied were Ugandan.

Their research could help explain why circumcision has been linked to a lower risk of getting HIV. One theory is the anaerobic bacteria may prompt the immune system to respond in a way that makes cells more vulnerable to HIV infection.

8. Most Men Aren’t Circumcised
Worldwide, approximately 30% of males aged 15 and older are circumcised, according to a report from the World Health Organization (WHO) and UNAIDS.

Rates vary greatly depending upon religion and nationality, the report states. Almost all Jewish and Muslim males in the world have circumcised penises, and together they account for almost 70% of all circumcised males globally.
Some research shows that there may be health benefits from circumcision. For instance, circumcised men may be less likely to pass sexually transmitted diseases to their female partners or to develop penile cancer.

Men’s Health Guide

Fitness helps to stay healthy for both body and brain. Daily exercise increases muscle quality, develops the body’s immune system, slowing down the aging process and protects against other diseases.

Diet and Fitness

1. Lean Red Meat

If you’re a steak-and-potatoes guy, you’re in luck. Red meat can be good for you. Lean cuts of beef and pork are packed with protein and have only a little fatter than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

2. Tart Cherrie

The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines.

3. Chocolate

Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

4. Shellfish

Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

5. Avocado

Sure, this creamy fruit is high in fat, but it’s the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and “bad” cholesterol (LDL), too. The trick is to use a “mono” fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

6. Fatty Fish

Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

7. Ginger

Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body — which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.

8. Milk and Yogurt

The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It’s also packed with protein, potassium, and friendly bacteria that keep the gut healthy. “Plus, it requires no preparation whatsoever.”

9. Bananas

The banana is celebrated for its bounty of potassium and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

10. Pistachios

Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It’s a fun way to snack and keeps you from gobbling up too many calories too quickly.

11. Brazil Nuts

A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

12. Soy Foods

The food that offers the best protection against prostate cancer may be soy. That’s the finding from a study of 40 nations. Tofu, miso soup, and soy milk are all delicious ways to eat more soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

13. Mixed Vegetables

Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. “There should be color on your plate at every meal,” Bonci says.

14. Leafy Green Vegetables

Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision.

15. Eggs

Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

16. High-Fiber Cereal

Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can’t focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn’t mean you have to give up your favorite cereal – just try mixing in some shredded wheat. “Don’t deprive yourself,” Bonci advises, “but add something good.”

17. Berries

Berries can help you be on top of your game mentally as well as physically. They’re loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

18. Focus on the Good Stuff

To change your diet, add good foods rather than denying yourself bad ones. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. Dietitian Bonci offers a sports metaphor, to sum up, the benefits: You’ll play better today and stay in the game longer.