So, here are 10 easy yoga asanas for daily workouts and their benefits:

1. SUKHASANA (THE EASY SITTING POSE): The Sukhasana is very easy to perform for people of all ages.

BENEFITS:

(a) It helps to reduce stress and anxiety.

(b) It improves focus and helps in being attentive.

(c) It strengthens the back muscles and improves body posture.

(d) It’s a relaxation therapy.

(e) It lengthens the spine and back muscles

2. CHAKRAVAKASANA (CAT-COW POISE): Chakravakasana may be done as a part of a warm up sequence, a relaxation sequence, or as an exercise to prevent back pain.

BENEFITS:

(a) Sorts out weakness in upper body

(b) Treats lower back pain

(c) Provides relief from stress

(d) Arthritis or stiffness of the hips and spine

(e) Improves breathing capacity

3. VRKSHASANA (THE TREE POSE): Vrkshasana is a Sanskrit term that combines the words Vriksha and Asana. Vriksha stands for tree, while Asana stands for posture.

BENEFITS:

(a) It strengthens the legs, and opens the hips

(b) It improves your neuromuscular coordination

(c) It helps with balance and increases the power of toleration

(d) It improves alertness and concentration

(e) It may help those who suffer from sciatica (nerve pain in the leg)

4. ADHO MUKHA SVANASANA (DOWNWARD FACING DOG POSE): Adho Mukha Svanasana is a resting inversion pose that builds upper body strength and increases flexibility.

BENEFITS:

(a) Strengthening of the bones and, thus preventing osteoporosis.

(b) Improved flexibility through the hips, back, arms and legs.

(c) Strengthening of the wrists, arms, legs and shoulders.

(d) Straightening and lengthening of the spine.

(e) Stress relief, insomnia and headaches by improved blood flow.

5. BALASANA (CHILD’S POSE): Balasasna is a great way to take a break and relax during your yoga practice, or anytime you feel tired. While bowing one’s forehead to the floor can often indicate surrender or weakness in the West, it is a dignified act of humility.

BENEFITS:

(a) Helps alleviate stress and anxiety

(b) Flexes the body’s internal organs and keeps them supple

(c) It stretches muscles, tendons and ligaments in the knee

(d) It gently stretches the hips, thighs and ankles

(e) Encourages strong and steady breathing

(f) Normalizes circulation throughout the body.

6. EK PADA RAJAKAPOTASANA (THE PIGEON POSE): Ek Pada Rajakapotasana is a strong hip opener that improves flexibility throughout the body and prepares the yogi for more challenging poses in the king pigeon series.

BENEFITS:

(a) Opens the hip joint

(b) Helps with urinary disorder

(c) Stimulates the internal organs

(d) Increases hip flexibility

(e) Improves posture, alignment, and overall suppleness

(f) Diminishes lower back pain and stiffness.

7. TADASANA (MOUNTAIN POSE): Tadasana centers your body and mind, which helps create a calm sense of inner peace. Standing in strong, steady, and centered in Tadasana helps to improve posture, alignment, and balance.

BENEFITS:

(a) Stimulates the Muladhara Chakra and therefore balances the functioning of large intestines and adrenals

(b) Increases strength, power and mobility in your feet, ankle, thigh and hips

(c) Strengthens the tendons and the ligaments of the feet (helping to reduce the effects of flat feet)

(d) Improves harmony between the right and lewft side of your body

(e) Activates and rejuvenates your entire body

(f) Improves overall posture.

8. VIPARITA KARINI (LEG UP THE WALL POSE): Viparita Karini is a restorative yoga posture that allows the mind and body to relax, relieving stress and tension. It is one of the most approachable yoga poses as it doesn’t require much flexibility or strength. Even though it is a passive pose, its benefits are amazing.

BENEFITS:

(a) Regulates blood flow

(b) Alleviates menstrual cramps

(c) Improves digestion

(d) Restores tired feet or legs

(e) Relieves swollen ankles and varicose veins.

9. VIRABHADRASANA 1 (WARRIOR 1): Virabhadrasana 1 is a standing yoga pose that helps build focus, power and stability.

BENEFITS:

(a) Strengthens your shoulders, arms, legs, ankles and back

(b) Opens yours hips, chest and lungs

(c) Improves focus, balance and stability

(d) Encourages good circulation and respiration

(e) Stretches your arms, legs, shoulders, neck, belly, groins and ankles

(f) Energizes the entire body.

10. VIRABHADRASANA 1 (WARRIOR 1): Virabhadrasana 1 is a standing yoga pose that helps build focus, power and stability.

BENEFITS:

(a) Strengthens your shoulders, arms, legs, ankles and back.

(b) Opens yours hips, chest and lungs.

(c) Improves focus, balance and stability.

(d) Encourages good circulation and respiration.

(e) Stretches your arms, legs, shoulders, neck, belly, groins and ankles.

(f) Energizes the entire body.

Inputs by- Rashee

The post 10 EASY YOGA ASANAS FOR DAILY WORKOUTS AND THEIR BENEFITS appeared first on The Pink Journey.

As we celebrate World Health Day today, here we have some healthy recipes for all the health conscious people out there..

1. Multigrain Pancakes

Ingredients:

1 cup rice flour , 1/2 cup semolina or suji, 1/2 cup gram flour or besan , 1/4 tsp black pepper
Salt to taste , 4tbsp sprouted green gram or mung beans, 4tbsp green peas , 4tbsp sweet corn , 2tbsp capsicum

Pancakes Recipe:

Take rice flour, gram flour or besan , semolina or suji , black pepper , salt in a bowl and prepare a dosa like batter but slightly thick than it (like uttapam batter). Mix all vegetables and sprouted green gram or mung beans with the batter. Grease a non-stick pan with oil. Pour six to seven small circular parts of the batter at a time and cook on medium flame. When the batter starts drying pour few drops oil on it and flip it over. Wait till it becomes golden brown and than serve it with green/schezwan chutney.

2. Easy Suji Snack

Ingredients:

1 cup suji/semolina, ¼ tsp carom seeds, ½ tsp black pepper powder, ½ tsp kasuri methi , ½ tsp salt
Water as per requirement, 2 tbsp of ghee or butter, Oil for frying or bake it in microwave or Oven

Suji snacks Recipe:

Take a large bowl and mix the semolina/suji, carom seeds, black pepper powder, kasuri methi, salt, ghee or butter and knead a soft dough and let It rest for 20 minutes as suji will absorb water. After few minutes again knead it well and then from the small balls make square shaped or diamond shaped or bow shaped snacks and then fry them or bake them.

3. Green Pasta

Ingredients:

For green sauce

2 bowls/cups of spinach , 1 bowl of coriander leaves, Add some cheese , Chilli flakes , ½ tsp black pepper powder
½ tsp oregano /Italian herbs [ make paste of spinach and coriander], 2 bowl/ cups of boiled Pasta

Veggies

1 chopped onion, ½ chilli, ¼ broccoli, 2-3 french beans , ½ capsicum [ all veggies par boiled except onion], Salt to taste

Green Pasta Recipe

Take some oil in a pan and sauté the chopped onion and the add all the veggies. You can add more veggies of your choice. Now add the green paste or sauce and sauté well and add chilli flakes, black pepper powder, oregano, cheese and salt to taste and mix well and cook it well for 2-3 minutes. Healthy green pasta is ready to serve.

4. Full on Protein Sandwich

Ingredients:

1 Multi grain bread, ½ bow Hung curd, Some small pieces of Paneer or grated paneer , Some Cheese , 2 tbsp of Mayonnaise , 2-3 tsp Green mung sprouts, ½ Chopped capsicum, 1 Chopped onions, ½ Chopped tomato , ½ Chopped cucumber

Salt and red chilli powder and other masalas of your choice

Green coriander and mint chutney

Protein Sandwich Recipe

Mix all the ingredients and add the masala and salt as per your taste. Then spread the chutney on bread slice and then spread the mixture and the cover it with another slice of bread and grill it properly. It is a full on healthy recipe.

5. Grilled Bakhri Sandwich

Ingredients:

Make 4-6 bakhri’s from wheat flour or multi grain flour

For the filling

3-4 Boiled and mashed potatoes , ½ Boiled green peas, ½ finely chopped carrot [par boiled], Chopped coriander , Some mint leaves , Salt to taste , ½ tsp red chilli, ½ tsp cumin /jeera powder , ½ tsp chaat masala

Grilled Bakhri Recipe

Take some oil in a pan and sauté all the ingredients of filling. Now take one bakhri and spread the filling made on it and cover it with another bakhri and grill it on tawa or a griller or in a microwave. One more healthy recipe to eat and enjoy.

Inputs by- Rashee Bhagwanani

The post Some Healthy Recipes In Honor Of World Health Day appeared first on The Pink Journey.

Moringa powder:
Moringa or drumstick as it’s called in major part of India has been used for centuries due to its medicinal properties and health benefits. It has antifungal, antiviral, antidepressant, and anti-inflammatory properties. Moringa is native to India but also grows in Asia and Africa. Moringa contains many healthful compounds such as: vitamin A, vitamin B1(thiamine), B2(riboflavin), B3 (niacin), ascorbic acid (vitamin C), Calcium, Potassium, Iron, Magnesium, phosphorus, zinc.
It is said to have many benefits like-nourishing skin and hair, protecting liver, preventing cancer, healthy bones, control asthma, diabetes, anti-ageing etc.

Recipes- Moringa powder can be added to lemon tea or can be added in cold ice tea. There are many Indian recipes to cook delicious items with moringa powder as an ingredient. Just google Or YouTube for all the yummy recipes

Jackfruit:
Jackfruit is again one of the vegetables (or fruits) which is native to India and part of Indian diet since ages. Its rich in nutrients like: Dietary fiber, Protein, Potassium, Calcium, Carbohydrate, Folate, Iron, Vitamin C
It’s considered to be low glycemic food and good source of anti-oxidants which helps improving immunity and fighting diseases. It’s recommended to regulate blood pressure, good heart health, better digestion, strengthen bone, control asthma, ulcer etc.

Recipes: As it’s common in many Indian household’s jackfruit can be made as a yummy vegetable dish. Many a places ripe jackfruit is eaten as a fruit and no doubt it tastes yummy

Bael:
It’s also known as wood apple or stone apple is native to India and southeast Asia. Bael has been part of Indian house for treating digestion related problems and especially recommended during summers. The ripe fruit is sweet, aromatic, and cooling. The tree’s wood is yellowish white and hard but not durable. Its considered to be rich in Protein, Fibre, Fat, calcium, phosphorus, potassium, iron vitamin A, vitamin B, vitamin C etc.
Its recommend to improve digestion, reduce cholesterol, Diarrhoea, reducing diabetes, skin problems etc.

Recipes: Bael candies are one of my favorites, its also consumed as juice or sharbat drink during summers in most part of India. Lesser-known recipes are bael ice-cream or bael fruit burfi.

Elephant foot yam:
This tube-shaped vegetable better known as suran or jimikand is considered a specialty in many Indian houses. Its primarily grown in India, Southwest Asia and Africa. It’s considered a powerhouse of nutrients which includes – protein, zinc, phosphorous, potassium, Vitamin B6, Vitamin A and calcium. Its usage is recommended for controlling cholesterol, diabetes, weight control, arthritis, improving digestion, hypertension etc.

Recipes: Its mainly eaten as vegetables in Indian kitchen and almost all parts of the India has at least one delicious recipe made of suran. Pickle made of jimikand is also recommended as it tastes superb.

*Disclaimer: Please use your own discretion while using any of the above items and if on any medication consult your doctor before using any of these. All care has been taken to provide information present in public domain and references are listed. These should not be considered replacement for any medication.
Author or The Pink Journey won’t be responsible for any liabilities
References:
https://www.medicalnewstoday.com/articles/319916
https://www.sciencedirect.com/science/article/pii/S2213453016300362
https://www.medicalnewstoday.com/articles/324787
https://www.medindia.net/amp/patients/lifestyleandwellness/health-benefits-of-jackfruit.htm
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/aegle-marmelos
https://pubmed.ncbi.nlm.nih.gov/32629328/

The post Superfoods That We Must Have In Our Diet appeared first on The Pink Journey.