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DIY HOT COMPRESS AT HOME AND ITS BENEFITS

The disorders of muscle soreness and joint pains are very bothersome and painful. The women generally have unbearably nightmarish painful menstrual cramps. These discomforts require the assistance of warm heat compress to soothe the agonizing pains. It’s easy to make these hot compresses at home than buying from the pharmacies. Here are some of the DIY hot compress at home and its benefits.

Benefits of DIY Hot Compress

The DIY hot compress helps relieve pain, increases blood flow, relaxes muscle spasms, supports quicker healing of wounds, treats numerous skin and eye problems.

Heat helps- A warm compress is used for support to heal multiple physical ailments especially of joints and muscle soreness. The warmth transferred by compress on infected areas rush blood and oxygen supply promoting faster healing. The heat compress subdues muscle cramps and shrinks pains by its soothing warmth.

DIY methods for Heat Compress:

1. Aromatic Warm Compress

 An innovative heat compress can be made by using a clean tube sock. You need dry oats or beans and raw rice to put inside the sock. For aroma, add powdered peppermint and cinnamon or any other aromatic addition you can think of. There is the option of the kitchen herbs to be added such as herbal tea bag or essential oil like lavender and chamomile oil for quicker benefits.

Fill the sock with the material described after mixing them well leaving one-fourth portion vacant to tie its knot. If you have a regular health issue, then sew the end to make a permanent heat compress. Do not tie the end tighter if you do not want the hard compress.

Put this package into micro-oven and heat it for 30 seconds. Check if it’s hot enough, if not then heat it further on 10-second increment, till you find its temperature perfect. Initially, use the compress with a piece of cloth in between compress and the affected area.

2. Steaming Warm Compress

Take a clean small towel or any cloth and wet it with the water to the point when water drips from it. Then take a Ziploc or any resealable plastic bag. Pleat the cloth evenly for proper heat distribution. Heat it with the bag kept open for 60 seconds or till it’s hot to your liking. But ensure the bag is well sealed otherwise hot water can hurt the skin. Another way is that you can use hot water directly on the cloth then take a tong to keep it inside the bag. Try to use heat compress wrapped in a towel to be used at the affected part.

3. Use Glass Bottles

Use a glass bottle to make your very own heat compress. Glass bottles are ideal as they retain heat in comparison to plastic bottles. Fill the glass bottle with the hot water and screw the cap tight so no water should drip out. Wrap a towel around and use it over the affected area.

4. Dry Heat Compress with cooked rice

Heat 3 or 4 tablespoons of cooked rice in the microwave for a couple of minutes into a Ziploc bag. Take it off from the microwave till sufficiently hot. Wrap a washcloth around the bag and use it as needed.

5. Dry Heat Compress with Salt

Heat one cup of salt on a thick bottomed pan. Wrap that hot salt in clean cloth then tie it to use as a heat compress. Reheat salt once this cools down.

Avoid Dry Heat compress for dry skin as it will dehydrate the skin. Use any DIY hot compress at home keeping the skin condition in mind.

References:

https://www.top10homeremedies.com/diy-homemade/prepare-hot-compress-home-benefits

https://www.wikihow.com/Make-a-Warm-Compress

What is black garlic

White-garlic converts to black garlic in a month’s process, after fermenting in controlled heat between 65-80 C° and humidity between 70-80%. This curing process called Maillard process; it converts white-garlic to a darker, jelly-like textured and practically odorless element. This also changes its chemical nature and its overall potency.

Nutritional benefits of black garlic

The benefits of garlic are immense due to the presence of various types of phytochemicals. This positively benefits in more than 150 diseases. Black garlic inherits most of the properties of white garlic but nutritionally this has much higher contents. Black garlic is high on allicin. The enzyme alliinase converts alliin into allicin when a fresh garlic chopped. This is what gives garlic a distinct aroma. The beneficial allicin is unstable and changes into a series of other sulfur-containing compounds.

black garlic

Black garlic according to the researchers is about twice as powerful as the white-garlic. Black garlic has more stable and odorless allicin in greater quantity. Allicin is a very effective antibiotic and eliminates the bodies that resist antibiotics. That way, black garlic is a more effective weapon than white garlic to fight antibodies. Black garlic adds up to other compounds such as water-soluble S-allyl cysteine (SAC). It is a powerful antioxidant, as it absorbs easily and has less toxicity than other compounds, naturally found in garlic.

Good heart support

The properties of the conventional white-Garlic are no less, but Black Garlic has gained more popularity recently. Black garlic is rich in amino acids phyto-compounds, and antioxidants. These nutrients are vital in restoring overall health issues, especially the heart. It supports the heart to function normally. It has the abundance of manganese, calcium, phosphorus, selenium, and vitamins B6 and C, which are beneficial for the bones and the thyroid. Black garlic improves circulation and cardiovascular health by eliminating clotting, checks plaque, improves lipids, and controls the blood pressure.




General benefits of black-garlic

  • Body cleanser- Black garlic is an effective cleanser of lead, mercury, arsenic, and cadmium types of heavy metals.
  • Reduces inflammation
  • Reduces osteoporosis
  • Boosts immunity in the body

Anti-cancer properties

Black Garlic has potentially high antibacterial, antifungal, antiviral, and anti-parasitic properties. It checks the proliferation process of 14 kinds of cancer cells of the brain, lung, breast, and pancreas. This speeds up the repairing process of DNA to control cancer.

Protection from free radicals

It has the tremendous level of antioxidants that protects from the free radicals that are damaging to the body cells that include the cells that cause heart diseases. Therefore, black garlic is good for the chronic diseases such as heart disease, Alzheimer disease, circulatory problems, and rheumatoid arthritis.

Antiaging properties

The powerful antioxidants in black garlic protect the cells that could degenerate because of the free radicals. The disease-protected cells slow down the aging process considerably.

Black garlic should be the regular part of the diet plan for its enormous benefits. As black garlic contains immense antioxidant properties to promote good health and slow down the aging process.

Conditions that Cause Hair Loss in Children

This article is about the various causes that are responsible for hair loss in children and the immediate action that should be taken by the parents.

You might see your kid losing hair for no reason at all. This problem can turn into something serious when your kid grows up. Therefore, it is prudent to find out the reasons behind this problem before your child starts losing a lot of hair. Hair helps in instilling confidence within a person. Losing hair can be either a non-medical cause or a medical cause. It does not matter what the cause is, what matters is getting a quick treatment. Hair loss in children can result in a decreasing confidence.

What Causes Hair Loss

The problems normally differ from one child to another. Hair loss in kids can require the attention of a doctor or they can get resolved without seeking expert advice. For instance, the newborn babies start losing their hair at the early stage of their life. With time, this hair is replaced by the growth of permanent hair. However, if you feel that your child is going through any kind of problem, you should seek medical assistance immediately.

hair loss in children

Medical Causes of Hair Loss

There are different medical causes that can be responsible for Hair loss in kids. This is most commonly seen in the children who are aged above 26 months.

2. Tinea Capitis:

This condition is caused when the scalp of your child gets ringworms, which is a deadly fungal infection. Your child may lose patches of his hair in oval or round shapes. The hair shafts can break and the scalp starts resembling the black dots. Your pediatrician may advise an antifungal treatment by consuming oral medicine. Keep in mind that this condition is contagious and you should not share objects that are in contact with your kid’s head.

3. Alopecia Areata:

This is a non-contagious condition which may be caused due to the attack of the immune system on your child’s hair follicles. It leads to a loss of hair in patches. Unfortunately, this condition cannot be cured permanently, but it can be controlled with a proper treatment.

4. Trichotillomania:

Hair loss can also be caused when the children keep plucking, pulling, rubbing or twisting their hair constantly. Patches of hair are seen on their hands. This normally happens due to excessive anxiety and stress in and around the environment of the child. One of the best ways to fix this problem is counseling.

5. Telogen effluvium:

This condition is caused due to excessive stress which is responsible for interrupting the growing circle of the hair. This can happen due to high fever, general anesthesia during surgery, an injury, or certain medications which might not have suited your child. The follicles do not grow and enter a resting phase. With time, your child may start losing hair and can become completely or partially bald. Though there is no treatment, as soon as the stress period is over, the hair starts growing back.

As a responsible parent, it is your duty to act immediately when you spot Hair loss in children. A proper treatment will allow your child to get back the confidence that he has lost.

Home remedies for fungal infections

 

 

Fungal infections

Fungal infection on the skin can be very discomforting and unpleasant experience. Mostly fungal infections are prevalent in the rainy season. It is natural that one looks for over-the-counter antimicrobial creams, if suffering from this infection. However, these medicines are heavier on your pocket but lighter on the ailments. Here are effective home remedies for the fungal infections:

Cold Compress

Cold compress soothes the rashes or blisters and reduces the agony of fungal infection. If you do not have a cold compress at home, prepare one. Take a plastic bag, fill it with ice cubes and wrap a washcloth rinsed with cold water around it. Dab it gently on the affected area of infection, it will reduce swelling and itchiness to provide relief.

Neem

neem-leaves
Neem for cure of fungal infections

The leaves of neem tree is a boon from nature that helps in most of the skin disorders. Boil few leaves for 10 minutes and take bath with that neem water. Its anti-microbial properties are good for detoxifying and treating the skin.

Aloe Vera

Aloe Vera has many health benefits including the treatment of skin ailments. Apply Aloe Vera juice on the affected area few times a day, and then wash that off in few minutes. For best results, use Aloe Vera grown at home. It contains two hormones Auxin and Gibberellins that help in most of the skin infections.

Coconut oil

coconut oil soothes and relieves the skin

Another effective remedy, Coconut oil is beneficial for the general good health in food and external applications. Its benefit for fungal infection is no less, as the studies done on coconut reveal. This has amazing powers to destroy microbes. The coconut oil extracted from the coconut pulp contains fatty acids that act as a fungicide. Apply 3 to 4 times a day directly on the affected area for quick relief from fungal infection.

Greek Yogurt

Greek Yogurt

Greek Yogurt or homemade yogurt or any other probiotics for that matter is a proven treatment for fungal infection. According to the Journal of Antimicrobial, its properties of having the Lactobacillus acidophilus bacteria help to fight other bacteria. Indeed, this is one of the most effective home remedies for fungal infection.

Garlic

Garlic
Garlic for cure of fungal infections

In a lab test, garlic observed to have powers to kill the fungus. When applied on the affected part by rubbing with a half cut pod, it makes a difference. However, but only to some extent, unless more garlic added to the diet.

Tea tree oil

Tea tree oil kills fungi, bacteria, and viruses, which research supports for many years. The application of Tea Tree oil is already in use in many other skin ailments. However, this works better in the treatment of fungal infections.

 

Apple cider vinegar

Apple cider vinegar has been part of the treatment of many skin disorders. Its use on fungal infection provides relief faster. Take a bath with a lukewarm water and a half-cup of apple cider vinegar for 20 minutes, this offers quicker relief from fungal infection. You can apply directly also by adding an equal amount of water also. also, drinking a spoon of apple cider vinegar in a glass of water twice a day helps in its faster recovery.

Besides these home remedies for fungal infections applied, wear loose clothes, consume less sugar, and processed food. Remember, the home remedies work fine when the fungal infection is not very severe.

5 best full body exercises for great health

Exercise is one of those most important things which everyone should include in daily practice to keep fit and healthy. With our day-to-day busy life schedule, it seems very hard to make out time to go to the gym and work for our body. That is why below are the top 5 best full body exercises to keep your body in shape while staying at home.

Please note, before starting any exercise don’t forget to stretch your body properly so that your body gets ready for all the exercises you will perform. Stretching helps your body to adapt soon to exercises.

Jumping Jacks:

Jumping jack- the best way to stay fit

Jumping jacks are one of the best exercises for charging up all your body muscles. For performing jumping jacks you need to stand straight with both of your hand on the side. After which you have to jump with the help of your toes. This will create more pressure on your calf and will work on the muscle of other parts of the body as well. If you are a beginner start with 50 jumping jacks and increase the number every two days.

Pushups: This exercise will work on your upper body part and strengthen the core muscles of shoulders, chest, belly and back. For doing this, all you have to do is lie down on a mat with face downwards.

 

Pushups- The best exercise

 

Enhance strength with pushups

Place both of your hand aside your chest, keep your body with the support of your toes and force your body in the upward direction using your palm and keeping your body structure straight. For beginners 10 pushups are enough to start with.

Squats: This exercise work on lower part of the body. This one tones and strengthens the thighs, abs, quads, calves and obliques. In addition, squats also help to lose weight and gain good posture.

Squat- best full body exercise

For this stand straight and open your legs as “v”. Then hold your palm in front of your body and take your body back in a sitting position as if you are sitting on a chair. Do this for 15 times for first few days.

Related post: Health benefits of losing weight

Plank:

Planks

This exercise builds your back and shreds belly fat really fast. For this, you need to lie down on your stomach on the mat placing your elbows aside you. Slowly raise your body upwards and support your body using your toes. Do this for 10-15 seconds. There are several kinds of planks such as side planks, resistance plank, dolphin plank, side plank, side plank crunch and many more.

Step ups:

Accelerate your energy and fitness with step-ups

Step-ups ranks among the 5 best full body exercises. This exercise helps to strengthen your core muscles of legs and help them to build stamina. For this, stand in front of a box which can bear your body weight or you can also use staircase. Take your left leg on the box then your right leg on the box. After which when you are on the top of the box take your left leg back down on the floor then your right leg on the floor. Perform this exercise fast for 50 times if you are a beginner.

If the above 5 best full body exercises are performed daily, within a month you will see your body getting fitter and your core muscles will be building up really soon. Remember, not to over pressurize your body for exercise as it will only hurt your muscles and result in breakdown. Start with small goals and then move to the higher goals.

Precautions to beat PCOD

Polycystic ovarian disease (PCOD) is one of the very common problems faced by teenage girls and women. Also known as Polycystic ovary syndrome (PCOS), it is a disorder related to reproductive part of the female. It is caused when an excessive amount of male hormones i.e androgens are produced in ovaries which results in infertility, menstrual disorder, the growth of excessive facial hair like men, acne, pimples etc.

Precautions to beat PCOD

Polycystic ovarian disease (PCOD) is treatable and one can easily beat PCOD by following the below mentioned steps:

Walking
exercise for good heath
      1. Exercise:Yes! No matter what, exercise is one of the best ways to beat PCOD and regularize you menstrual disorder. Due to regular intake of high dosage of medicine body weight increases which surely adds on to the problem. Thus one should maintain an average body weight. Exercise is the cure to many health problems and PCOD is surely one of them. Exercises which are best for this are cardio, running and lower abdomen exercise. These exercises help in creating pressure on lower abdomen and help in regularizing menstrual cycle.
      2. Say no to dairy products: No matter how much you love cheese, milk, curd etc, if you are suffering from polycystic ovarian disease then you should surely cut out dairy products. These products are a source of insulin and can increase the storage of glucose in fat cells. Thus cutting to dairy products help in controlling the production of androgens (male hormones) which contributes to PCOD.




    3.No to fast food: When we talk of exercise and cutting of dairy products the main motive that points out is towards a goal of maintaining an average weight and not to become overweight. Thus fast foods are super bad for your body in case of PCOD as they can agitate the body hormones. This may further cause an excessive increase of body fat adding to laziness and sickness.

  1. 4. Increase intake of Omega 3 fats: to boost your metabolism and beat PCOD, it is very necessary to increase the intake of omega 3 which helps to balance the insulin levels. For this, you can start eating baked fish which are a great source of omega 3 fats. Alternatively, you can also ask your gynecologist to prescribe you omega 3 capsules.
  2.  

    5. Focus more on liquid diet and veggies:

    Treat PCOD with green vegetables

    Focusing on liquid diet doesn’t mean to start yourself by drinking all day long. It also implies focus on more green veggies as well as drink more vegetable and fruit juice. This will help you to keep fulfilling your body nutrient craving and also will not contribute to increased weight.

    6. Skip alcohol: if you want to get relief from PCOS then avoid alcohol for three months. Alcohol overloads the liver which is already working on detoxification and balancing of hormones. Few drinks of alcohol makes the liver overwork and use stored up antioxidants and vitamins.

Thus to beat polycystic ovarian disease (PCOD), stick to low calories diet and healthy food along with regular exercise.

Ways to Keep Your Heart healthy during Summer Heat

The temperatures have started to rise outside and if you spend a lot of time outside your house, you should not only be concerned about the tan lines and the sunburns, you should be extremely cautious about your heart as well. The steamy weather can prove to be very dangerous for the adults, especially the ones who have been suffering from heart diseases and are under medications for serious health conditions like blood pressure, depression, and much more. Healthy people may also possess risk if they are not taking precautions. Therefore, you should be aware of the ways to keep your heart healthy during summer heat.

Heart Diseases in Summer

On days that are hot and sticky, the heart needs to pump faster than usual in order to initiate the sweating stimuli, which will cool the system. For the people who have heart diseases, this pumping can exert pressure on their cardiovascular system. The worst outcomes normally happen during the heat waves. Heat exhaustion might also occur when the body is not able to cool itself. This causes fatigue, headache, nausea, confusion, dizziness and muscle twitching. If these conditions start progressing, they can lead to heat strokes. During the heat exhaustion, the pressure of the blood also drops, which can be dangerous.

Tips to Keep Your Heart Healthy in Summer season

1. Drink lots of water. Add slices of cucumber or pinch of mint in water refrigerate and drink the homemade, cooling beverage. Avoid consuming alcohol and caffeine in the summer season. Keep a check on your urine. If it is yellowish in color, there are chances that your body is dehydrated.

water

2. It is necessary to dress in accordance with the heat outside. Wearing clothes of lightweight, light colors and breathable fabrics are perfect for beating the heat of the sun.

3. Exercise early during summers, and bring a friend to your workout sessions for safety. You should also exercise indoors on stationary bikes and treadmills. Try staying indoors from 10 a.m. to 4 p.m. as the heat is maximum during this period.

Muscle relaxation exercise


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4. Avoid junk food during the summers as you may face problems of indigestion. Eat a variety of the summer fruits and vegetables that are available in the market. Include lots of berries in your plate and experiment with different seasonal fruits as snacks.

healthy food

5. Going for vacations are also very important. The stress of your daily life will eventually make your heart tired. Drive to the countryside with your family to refresh your body, heart and mind.

Stress effects on men

6. Eat fishes like tuna, herring or salmon, as they are capable of reducing the risks of chronic heart diseases by almost thirty-six percent. These fishes are rich in fatty acids and Omega 3.

7. One of the ways to keep your heart healthy during summer heat is to socialize with like-minded people over a cup of tea or stroll with neighbors. Meeting and chatting with people definitely reduce the stress from summer heat

8. Most importantly, you should get enough sleep to keep your heart healthy. Studies have revealed that sleeping less can cause inflammation and other health hazards.

sleeping habits

You should keep the heart happy at all times so that your body can function normally. Summers can be dangerous, and, you should not neglect yourself.

Causes, Precaution and Cure For Back Pain

Causes, Precaution and Cure For Back Pain

Nowwadays back pain is a most common problem and main causes of this problem are bad posture, strain or bruising of muscles; sprain or injury to ligaments; osteoporosis, arthritis, slipped disc, using back muscles in activities to which you are not used to, like lifting heavy weight, twisting while lifting, and regular use of high heels. Another reason of back pain is desk job i.e. sitting for hours before computers where you unconsciously slump into odd positions or twist your backs frequently while trying to reach for something behind or beside you, or stretch forward too far; too fast.

Tips for preventing back strain

  • Do not bend to lift weight or any object from the floor and avoid twisting your body while lifting.
  • Do not pull heavy objects; always push to move the objects.
  • Do not sit long hours continuously at your desk or to drive any vehicle, always break up the time and stretch your body.
  • Wear flat shoes or shoes with low heels.
  • Exercise regularly. An inactive lifestyle contributes to lower back pain.
  • Do not over exercise and lift heavy weight with jerk




Precautions while suffering from backache

1. Always lift an object by bending your knees and squatting to pick up the object. Keep your back straight and hold theobject close to your body.

2. Always sit in chairs with straight backs or low-back support while reading or working on computers. Keep your knees a little higher than your hips. Adjust the seat or use a low stool to prop your feet on.

3. lways turn by moving your whole body rather than by twisting at your waist while trying to reach or pick up anything.

4. Always get out of your bed after moving sideways instead of getting up straight.

If you have to stand long hours than always keep one foot higher than the other & change your foot after every 15-20 minutes to relieve pressure on your lower back. You should also maintain good posture by keeping your shoulders & hips in straight line with your head up & stomach pulled in.

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Exercises and asanas to relieve from back pain

Asanas and exercises are very effective for all types of back pain (lower back or upper back pain) but before starting exercises or yoga you should understand structure of human spine and possible causes of back pain. Human body depends on the spinal column for structural stability and mobility. Spine provides the necessary support to bend, twist or move around. The spinal column is has 24 vertebrae which are placed one on another from the skull to the pelvis. The spinal column is tightly wrapped by muscles and ligaments. Any type of injury in these muscles or ligaments can result in pain.

Exercises, asanas for back pain are safe and free from side effects and are effective if pain is caused by an improper posture or sudden movements, jerks or is accompanied by bowel or bladder control problems. Ardh Pawan mukt asan, Shalabh asana, Tada asan, Markat asan, Bhujang asan and Makar asan are very effective in curing back pain.

In case of pain due to injury or any other medical reason advice of doctor and proper treatment should be taken.

Neck Pain Reasons – Precautions and Exercises to Get Relief From Pain

Neck Pain Reasons – Precautions

Neck pain is a common medical condition and most of the adult population suffers from this problem at some point of time in their life. The neck pain may be due to improper habits/postures in our daily routine life, lackluster life style, and misalignment in the spine, injury, stress, muscular tightness or any other health problems. Bad sleeping habits like sleeping on stomach (when you have to keep your head 90 degrees to side), using very thick or thin pillow, working long hours on desk/computer, viewing TV in awkward position or traveling for long hours in sitting position, improper/excess exercises or work outs, are the main causes of stiffness, soreness, cramp or neck pain. The neck is composed of vertebrae along with the ligaments that provide stability to the spine. It supports the entire weight of the head as well as provides mobility. However, because it is less protected than the rest of the spine, the neck can be vulnerable to injury and disorders that produce pain and restrict motion.




Following precautions/measures can save you from neck pain:

  • Proper posture while sitting – keep your head and back straight.
  • While working on computer or viewing TV move around periodically and do some stretching exercises to relieve tension/stiffness of the neck. Avoid continuously sitting for a long time in one position.
  • While lifting heavy things do not bend your back and neck. Sit down with your knees bend; keep the heavy object close to your body while lifting.
  • Sleep on a hard bed while lying on your back. Do not sleep on your stomach.
  • When there is swelling or pain in the neck apply heating pads on the neck.

  • Do regular exercises/yogaasanas to keep your neck flexible.

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Asanas for Curing Back pain

Home Remedies to Manage and Cure Lower Back Pain


You may get relief in neck pain by doing following exercises if the pain is not due to any injury or other medical reasons.

1. Stretch your arms in front of you, parallel to the ground at shoulder height level and palms of both the hands should be facing ground. Close the fists in such a way that your thumbs remain inside; rotate your fists in clockwise direction. While rotating fists your hands should remain straight and may not bend at elbow. Now rotate your fists in anticlockwise direction and keep normal breathing. You should do these exercise 15-20 times from both the hands.

2. Place your both the hands on shoulders and join elbows in front of you and make big zero in clock wise direction. While rotating your arm your elbows should touch each other with every rotation. Repeat this exercise in anticlockwise direction. You should do at least ten rotations in both the directions with normal breathing. You can do these exercises in your office also while working on computers for long time.

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3. Raise your both the hands over your head and catch the right wrist with your left hand and left wrist with your right hand. Take a deep breath and pull the right hand with your left hand in such a way that elbow of your right hand should come behind your head. Now exhale and repeat this exercise from left hand.

4. Interlock fingers of both the hands and place them behind your head. Take deep breath and put pressure in opposite direction from hand to your head and from head to hand. It will strengthen the muscles of your upper spine.

Yoga Asanas for Detoxification

Modern lifestyle is extremely stressful and generally unhealthy. The body is subjected to everyday physical and mental grind, adding-up to trauma and damage to the mind & body that needs to be detoxified. So, what is the best way for detoxification? With all kinds of studies on the options, Yoga is found to be very helpful in detoxification.

How Does Detoxification Work?

It’s important to understand detoxification before looking for detoxification methods. The circulatory system, the lymphatic system, and the digestive system are the three primary systems in our body that are crucial for the waste elimination. These systems should be sturdy and efficient, but due to poor nutrition and stressful lifestyle, the body needs a support to detox system. Yoga is picture-perfect for this support role.



Asanas for Detoxification

There are many specific asanas that help remove toxins and other wastes from the body. Here are few chosen asanas and ways to practice them.

  1. Neck Rotation

  • Stand in a comfortable position
  • Take a deep breath in, and move your neck back
  • Breathing out, touch your chin to the chest
  • Breathing in, start rotating your neck clockwise
  • Inhale while you move the head up, and exhale while you bring it down. Rotate your neck clockwise for five times at least, and then rotate anti-clockwisefor five times.

Neck rotation

  1. Shoulder Rotation

  • Stand in a comfortable position, keeping your hands straight by the sides of the body.
  • Rotate both shoulders in clockwise direction, for at least five rounds.
  • Breathe in as you bring your shoulders up close to your ears, and breathe out as you bring the shoulders down.
  • Repeat the process for five times in anti-clockwise direction.
  1. Kapalbhati Pranayama

  • Sit in a comfortable cross-legged position with straight back and hands resting on your knees in either chin or gyana mudra.
  • Close the eyes and relax the whole body.
  • Inhale deeply through both nostrils, expanding the abdomen and exhale with the forceful contraction of abdominal muscles.
  • Now, breathe in again normally and spontaneously, without making any effort expanding the abdominal muscles.
  • Perform at least ten inhalations and exhalations.
  • After completing ten breaths in succession, inhale and exhale deeply to complete one round.
  • Perform at least three to five rounds.

Kapalbhati Pranayama

  1. Yoga Asana – Ardha Pawan Mukta Asana

  • Lie down on the floor with the arms on your sides.
  • Hold the heels together.
  • Slowly raise the knee, inhale and bend it to touch your chest with interlocked fingers.
  • Exhale, and bring the knee to the floor.
  • Repeat the asana with the other knee.

Pawan Mukta Asana

  1. Yoga Asana – Setu Bandha asana (Bridge pose)

  • Sit with the legs stretched forward.
  • Place the palms on the floor on either side of the body, little behind the buttocks, fingers pointing backward and keeping the elbows straight.
  • Raise the buttocks and lift the body upward, the head hangs back and down, with the soles of feet restingflat on the ground.
  • Stay in this position till you stay comfortable, then lower the buttocks to the floor.
  • This completes one round, perform five more rounds.

setu bandhasana

  1. Supine Twist

  • Lie on the ground, hug right knee into chest.
  • Stretch arms out to a “T” on either side, allow right knee to fall to the left.
  • Stay with a neutral neck or look to the right.
  • Take left hand to right thigh, allowing its weight to ground right leg.
  • Hold for 5 deep breaths, repeat on the other side.

Supine Twist

7.Bow

  • Lie face-down, bend knees, and hold ankles.
  • Press feet into hands, keeping knees hip-width apart.
  • Lift chest off the ground.
  • Hold body for 5 deep breaths.

Bow pose

When you feel tired and weighed down by stress, just give your body and mind a reboot with yoga asanas for detoxification.

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