Making tiny changes in our day-to-day functions go a long way in maintaining mental and physical well being. And this is especially true if one works for more than 12 hours a day. Like most things in life, we have complicated our fitness goals. We want everything to be made available to us at the click of a button……even health! What an hour of simple walking in the park or a light sprint can do is sacrificed for fancier, convoluted gadgets. Simply because walking is the easiest and most accessible form of exercise, it is usually underrated. According to the World Health Organization , a regular  walking habit can reduce the risk of chronic heart illnesses –like – diabetes , asthma , stroke and cancer.Making walking  a part of your day-to-day life .use stairs instead of using elevator.Stair  stepping is quite simple yet an effective  form of exercise.

There are days when you know have to look fine  or fit the next morning  and cannot afford to miss exercising. That is the time , compound exercises work fabulously and are such a life saver. Some great  compound exercise  are the plank , the push-up. Body weight   exercises are simple yet effective in improving balance, flexibility and strength without the use of any equipment .

YOGA  FOR HEALTH -

YOGA  is not only boosts your strength and flexibility , but also provides an excellent indoor cross – training activity. We are all aware of the amazing benefits of YOGA. YOGA  helps develop a  deeper awareness of the body. Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. It is an art and scince of healthy living .The practice of Yoga is believed to have started with the very dawn of civilization. The science of yoga has its origin thousands of years ago, long before the first religions or belief systems were born.  Yoga is also commonly understood as a therapy or exercise system for health and fitness. While physical and mental health are natural consequences of yoga, the goal of yoga is more far-reaching. "Yoga is about harmonizing oneself with the universe. It is the technology of aligning individual geometry with the cosmic, to achieve the highest level of perception and harmony.”. Yoga works on the level of one’s body, mind, emotion and energy. This has given rise to four broad classifications of Yoga: karma yoga, where we utilize the body; bhakti yoga, where we utilize the emotions; gyana yoga, where we utilize the mind and intelect; and kriya yoga, where we utilize the energy.Present days, Yoga Education is being imparted by many eminent Yoga Institutions, Yoga Colleges, Yoga Universites, Yoga Departments in the Universities, Naturopathy colleges and Private trusts & societies. Many Yoga Clinics, Yoga Therapy and Training Centers, Preventive Health Care Units of Yoga, Yoga Research Centers etc. have been established in Hospitals, Dispensories, Medical Institiutions and Therapetical setups.

A world level event is celebrated every year called INTERNATIONAL DAY OF YOGA. in order to increase the awareness of yoga benefits among people all over the world.nternational Day of Yoga or World Yoga Day has been declared (by the United Nations General Assembly) to get celebrated on 21^st of June after the suggestion and initiation of India. Yoga includes pranayama and kapal bharti which are one of the best and effective breathing exercises. Yoga is a therapy which helps getting rid of illnesses slowly if practiced on regular basis. It makes some positive changes to the internal body and regularise the body organs functioning. There is specific yoga for different purposes so only required ones can be practiced.
AS a beginner ,  you starts with Surya Namaskar Yoga.Surya Namaskar or Sun Salutation is a very ancient technique of paying respect or expressing gratitude to the Sun that is the source of all forms of life on the planet.Surya Namaskar is a set of 12 postures, preferably to be done at the time of sunrise. The regular practice of Surya Namaskar improves circulation of blood throughout the body, maintains health, and helps one remain disease-free. There are numerous benefits of Surya Namaskar for the heart, liver, intestine, stomach, chest, throat, legs. From head to toe, every part of the body is greatly benefitted by Surya Namaskar, which is why it is highly recommended by all yoga experts.

BENEFITS OF SURYA NAMASKAR.

Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.

Strengthens abdominal muscles.

Thoroughly ventilates the lungs, and oxygenates the blood.

Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.

Promotes sleep and calms anxiety.

Tones up the nervous system and improves memory.

Normalizes the activity of the endocrine glands - especially the thyroid gland.

Refreshes the skin. Prevents Skin disorders.

Improves muscle flexibility.

In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.

menstrual irregularity and assists in easy childbirth.

Suppresses

Prevents loss of hair and graying.

Helps reduce fat.

Reduces abnormal prominence of the Adam's apple.

Eliminates unpleasant smells from the body.

When you become a habit of doing Yoga , you can also join yoga classes .Because in some yoga you need training .Any well planned and executed yoga teacher training should absolutely give you a strong foundation in the basics of teaching yoga.Yoga teacher training will support you to deepen your personal practice on many levels.Once you became expert You also able to give training to others.
Through  Surya Namaskar , I started my yoga continue......for those whoe just started yoga as a begginner ,here i am going to tell you simple or basis yoga....A study conducted at University of Illinois indicates that short 20-minute sessions of yoga can help your brain work better and keep your mind focused. A lot depends on the kind of poses you perform – some of them are energizing like back bends while forward bends have a calming effect. Standing poses build stamina and balancing poses cultivate concentration. Twists will help you detoxify the body and release tension. If you’re new to yoga, start with these basic asanas.

1)--
Tadasana (Mountain Pose)
This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other poses.
Stand with your heels slightly apart and hang your arms besides the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy.Tadasana is also known as mountain pose and it is one of the best yoga asanas. Practicing this yogasana regularly every morning gives a good massage to our hands, back, spine and the whole body. This is the most recommended asana for increasing height as well.

2)--
Sukhasna

International World Yoga Day