Published on: 18 February 2016
Last Updated on: 29 May 2021
Sleep is one of the most precious activities and also the most awaited part of the day, especially if your life moves like the hands of the clock. Yoga lovers will often find themselves practicing a few poses by just moving their legs while they are reading a book before switching off the bed side lamp. The ingrained mindset that yoga relaxes the body is so filled in us, that our body automatically starts working to overcome blockages in the body. Bedtime yoga can make life simpler and leave you fresh and more charged up for the next day.
When you combine two relaxing activities together, yoga and sleeping, the results are only going to be a relaxed mood and an effortlessly smooth day. Bid farewell to backache, sleeplessness and negative thoughts with these poses:
Bend Knee Spinal Twists
A great way to ease out any discomfort in the spine, legs and back, this stretching exercise, where you hug and bend your right knee to the left side and vice-a-versa, is a great way to kick start your bedtime yoga routine. All you have to do is stay on each side for 5 to 7 breaths and repeat 2-3 times depending on what your body is telling you and feel the benefit enfold soon enough.
Happy baby pose
A hip opener, the pose creates space for back and works on the sacroiliac joints as well, a common cause of discomfort in most of the people in sedentary jobs. Bend both your knees and flex the foot to face the ceiling. Bring it closer to the chest and hold each big toe with the relative hand and stay in the pose for 5 to 7 breaths.
Child’s pose
A semi inverted pose, it relieves the practitioner of any form of back pain apart from bringing blood flow to the face and removing stress and anxiety. The pose works invariably in any routine, at any time to remove unwanted stress.
Knee Hugs
An extremely relaxing pose, it is also known as wind releasing pose as it removes any extra gas in the body, which might become a hindrance in a good night’s sleep. Also, it presses the entire back making it easier for the practitioner to remove any form of discomfort from the back region.
Hamstring stretch
A simple pose, it works on the entire lower body and also removes tension and fatigue from the back. Simply extend one leg to the ceiling and bring it closer to the chest. Grab the back leg with both hands or if advanced practitioner, you can hold the big toe with relative hand, keep the other legs straight or bend as your body allows. Stay here for a few breaths and change to another side.
Corpse pose
This pose can be practiced at the end of the routine when the practitioner is deciding to call it a day. A relaxing pose, you can even meditate during this pose and gently dose of to sleeping. It is a great way to recharge your body and make it a routine to practice Savasana before sleeping, great benefits enfold when you practice this pose.
The practice of these poses leads to long-term respite from many issues faced by the modern man.
Manmohan is a yoga enthusiast, free spirit, traveler and freelance writer from Rishikesh. He run yoga teacher training school in India, Nepal, Thailand and various other countries, where yoga, meditation, Ayurveda, and spirituality is taught under the expert guidance of traditional and authentic yoga instructors.
Abdul Aziz Mondol is a professional blogger who is having a colossal interest in writing blogs and other jones of calligraphies. In terms of his professional commitments, he loves to share content related to business, finance, technology, and the gaming niche.
In health and fitness, nutrition is vital to achieving optimal well-being. With increasing numbers of individuals striving to lead healthier lives, the spotlight has turned to alternative protein sources, particularly Plant protein supplements. These supplements offer many benefits, and one notable product in this category deserves attention for its potential advantages.
Multifaceted Benefits
In the realm of nutrition, plant-based diets have gained remarkable popularity. As a result, plant-based protein supplements have risen to prominence to fulfill the protein needs of those pursuing vegetarian or vegan lifestyles. Unlike traditional sources, such as meat and dairy, plant proteins offer multifaceted benefits beyond protein content.
A Comprehensive Approach to Nutrition
The product in question exemplifies the ideals of the plant-based movement by providing a holistic perspective on nutrition. This supplement is created from various plant sources and offers a well-rounded amino acid profile, crucial for the body's vital growth and repair processes. Amino acids, the building blocks, are pivotal in promoting muscle development, bolstering the immune system, and maintaining overall health.
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Regular physical activity necessitates an adequate protein intake, particularly to aid in muscle recovery and growth. The supplement under consideration excels in this realm, providing a blend of plant-based proteins that are easily digestible and rich in essential branched-chain amino acids (BCAAs). These BCAAs, including leucine, isoleucine, and valine, are critical in reducing muscle fatigue, improving endurance, and expediting post-workout recovery.
Holistic Wellness and Digestive Health
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Every individual's nutritional needs are distinct, and influenced by age, activity level, and fitness objectives. The product acknowledges this diversity by offering customizable serving sizes. This feature empowers users to tailor their protein intake to their specific requirements, preventing excessive consumption while ensuring optimal protein support.
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Unlocking Potential Through Plant Protein
As the pursuit of enhanced well-being and vitality continues, plant protein supplements emerge as invaluable tools. The product discussed here encapsulates the essence of this movement, offering a comprehensive approach to nutrition that transcends mere protein content. With its focus on muscle support, digestive health, sustainability, and adaptable nutrition, this product stands as a testament to the evolving landscape of health and wellness.
Incorporating this supplement into your lifestyle could unlock your full potential, aiding you in achieving your fitness aspirations while aligning with your values of health and sustainability. As society increasingly embraces plant-based nutrition, the harmony between holistic well-being and plant protein supplements paves the way for a brighter, healthier future.
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To start your Pilates workout, all you need is a wall. With wall Pilates free workout, you can blend traditional Pilates with home exercise. This workout can be helpful for you whether you are a beginner in Pilates or have been practicing Pilates for a few years. Consider starting out with wall Pilates if you want to transform your fitness journey.
In this article, you will get a Wall Pilates workout plan. Apart from that, you will also get a general overview of what a wall Pilates exercise is as well as its benefits. Moreover, this article will also set a Wall Pilates free workout plan. Finally, you will also get essential tips to perform this exercise. Hence, to learn more, read on to the end of the article.
What is Wall Pilates?
Wall Pilates is a form of Pilates training. It is a low-impact exercise where you have to use a wall for support and resistance. Basically, the wall provides support for your back, shoulder, and hips. Hence, you can use it as a resistance to perform exercise.
Generally, when you perform traditional Pilates, you have to exercise on a mat or a reformer machine. Here, you use your body weight or the machine for resistance. However, with wall Pilates, you press your body and its parts against a wall. You make movements by exerting force on the wall and by using it as a support.
Actually, in this exercise, you have to do the same repetitive movements that you practice during a mat. Some examples of wall Pilates are single-leg stretch, criss-cross, the hundred, etc.
Benefits of Wall Pilates Free Hand Exercises
The following are some of the major benefits of Wall Pilates that you must:
By performing wall Pilates daily, you can strengthen your core muscles. As a result, this will help you prevent injuries and maintain a good posture.
With time, you will improve your flexibility with wall Pilates. Additionally, it also helps you to improve your coordination and balance.
As you are using a wall for your support, the stable surface can help you maintain the right form. Thereby, with time, you will get a better spinal alignment, which will ensure a lower risk of injury.
With wall Pilates, you engage your full body for the exercise. This way, you can target all muscle areas of the body.
Moreover, Wall Pilates free hand exercises are also effective in reducing blood pressure. Hence, if you do it regularly, you lower your risk of heart attacks and strokes.
Wall Pilates also involves mindful movement, which can help you work on your mental health.
People of all ages and fitness levels can perform wall pilates. This is because it is a low-impact exercise.
Apart from all these benefits, one of the biggest factors to consider Wall Pilates is that it is a budget-friendly exercise. All you require here is a wall.
Who is Wall Pilates Good for?
Since Wall Pilates is a low-impact exercise, it will not be physically demanding and exhausting. Hence, this form of exercise is good for people of all ages and fitness levels. Moreover, this exercise is also good for pregnant and injured people. Furthermore, if you are someone who finds it difficult to lie on your back, you can even do Wall Pilates.
Generally, traditional Pilates, like mat or reformer Pilates, are difficult to perform. This is especially true for people who have physiological issues or injuries. Hence, if you want to perform a light exercise to stay fit, Wall Pilates is one of the best options to consider.
15-Minute Wall Pilates Free Hand Workout
To start a Wall Pilates workout, you need an open wall and a yoga mat. Here are the steps you must follow to perform your Wall Pilates workout:
Start your warmup with a Cat-Cow pose and Thread-the-Needle stretch. Warm up for 2-3 minutes.
Once you complete your warmup, start your wall Pilates exercise. Here, make sure to have consistency with the reps for each move. Once you complete the five Pilates exercises, repeat the circuit twice more.
The next section consists of 5 back-to-back exercises that you must perform in each circuit.
5 Wall Pilates Free Hand Exercises
Here are the Wall Pilates exercises you must perform to complete each circuit:
1. Single-Leg Knee Crunch
The following are the steps to follow if you want to perform a single-leg knee crunch:
Sit one foot away from the wall. Then, lie down on your back. After that, place your feet on the wall so that your legs look like a tabletop, horizontally.
Stretch your left leg diagonally so that your toes are just touching the wall. Then, extend your arms over your head. Meanwhile, be sure to press your lower back into the floor. This way, you can engage your core.
Pull your left knee toward your chest and curl your shoulders, hands, and your head towards your core. Then, slowly, go back to the initial position.
Repeat these fifteen times to complete one set.
2. Wall Bridge and Calf Raise
The following are the steps to follow if you want to perform the wall bridge and calf raise exercise:
Sit one foot away from the wall. Then, lie down on your back. After that, place your feet on the wall so that your legs look like a tabletop, horizontally.
Press your feet on the wall. This way, you can engage your glutes and your hamstring. Then, lift your hips off the floor. However, do not arch your back in the process.
Moreover, when your body makes a straight line from the knees to the shoulder, lift your heels for a calf raise. This will balance out the movement. Then, return to the starting position to complete one rep.
Repeat these fifteen times to complete one set.
3. Reach Backs
The following are the steps to follow if you want to perform reach-backs:
Start with a high plank by pressing your feet on the edge of the wall. Here, ensure to keep your feet apart by shoulder-width. Also, be sure to place your shoulders directly over your wrists. Moreover, your body must be in a straight line from your heels to your shoulder. Use it as your starting position.
Then, lift your hips up. When you are lifting up, touch your left foot with your right hand. Then, come back to the starting position. Do the same with your left hand by touching your right foot. Again, come back to the starting position.
Make sure to repeat this 10 times for one set.
4. Marching Bridge
The following are the steps to follow if you want to perform a marching bridge:
Sit one foot away from the wall. Then, lie down on your back. After that, place your feet on the wall so that your legs look like a tabletop, horizontally.
Then, press your feet to lift your hips off the floor. Here, make sure to form a straight line from your knees to your shoulder. However, make sure not to arch your back. Consider this as your starting position.
Then, lift your left foot and bring your knee toward your chest. Meanwhile, make sure to keep your hips still. Here, maintain the same bend in your knee and stop when your thigh is at a right angle to your torso.
Then, come back to your starting position by reversing the movement. This is one rep.
By performing 10 reps, you complete one set of the marching bridge.
5. Wall Sit and Calf Raise
The following are the steps to follow if you want to perform the wall sit and calf raise exercise:
Become a human chair: Stand with your back against a wall and take your feet about a foot forward. Then, lower your hips down to a position such that your knees are perpendicular to your hips. Also, make sure your ankle is perpendicular to your knees.
Then, extend your arms horizontally so that it is perpendicular to your torso. This is your starting position.
Hold the squat position to raise your arms, and reverse the movement to the starting position. Simultaneously, raise your heels to do a calf raise and reverse the movement. This is one rep.
Perform 12 reps to complete one set of Wall Sit and Calf Raise.
Tips for Effective Wall Pilates Practice
Here are some useful tips if you want to perform Wall Pilates free hand exercises effectively:
Don’t over-exert yourself with your exercises. Basically, start with simple exercises and gradually increase your intensity.
Make sure to breathe steadily and have control of your breathing.
Use good-quality mats to support your back and hips.
There is no substitute for a professional instructor. Hence, consult with an instructor to perform your exercises correctly.
Do you have more suggestions on how to perform Wall Pilates free hand exercises? Please share your experiences and opinions in the comments section below.
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Have you ever rush to the dentist in an emergency? Is a sudden toothache trouble you? If yes, then you should focus more on oral hygiene or should visit the dentist regularly to prevent you from dental problems.
The alarming dental problems which may turn into a serious issue with time are bad breath, tooth sensation, and tooth cavities. The urgent problems which need an immediate visit to the dentist are swelling in gums, loose teeth, fractured jaw, tissue injury or facial pain and severe pain in the mouth.
Here is the list of some urgent dental problems and ways to tackle them:
Loose Tooth:
The loose tooth is an urgent dental issue, if you are suffering from a loose tooth or if your tooth is out of alignment, then you should call the dentist immediately to book the appointment. In the meantime, you should try to put back the tooth at its place with your finger forcing it.
You should avoid moving your teeth with tongue, do not eat anything hard until you visit your dentist. You emergency visit to the dentist and precautionary steps may save your teeth from falling, as a doctor can splint it with adjacent teeth.
A toothache is some Of the Dental Problems:
A toothache is not something to take lightly; it may be a symptom of serious tooth decay or any other urgent dental problem. To know the exact reason behind your tooth pain, call your dentist immediately to book an appointment for a checkup.
Tissue Injury Or Facial Pain:
Any kind of injury inside mouth such as a tear of cheeks, lips, tongues is considered to be tissue injury. The tissues of the mouth are soft and delicate and when they get injured it is very painful.
These get injured by an accidental bite on cheeks, if you fall, due to some infection. It is better to call the dentist immediately if you have severe pain due to tissue injury and book appointment for you. In meantime rinse your mouth with warm salt water to get some relief from pain.
Swelling Of Gum:
It is a serious dental problem, which causes tooth pain and bleeding through gums. If your gums are in pain and are swollen then, book an appointment with a dentist immediately. The doctor may apply for some medicine on gums to give you relief from pain and also will prescribe you medicines.
Below are the other dental issues which need your concern:
Bad Breath:
Bad breath causes due to poor oral hygiene or due to tartar deposition on your teeth. You should visit your dentist for a checkup, to get rid of plaque or yellow teeth which in turn also improve your breath.
Teeth whitening are a type of cosmetic dentistry done by the dentist to remove plaque from teeth and to give you confident smile.
Sensitivity For Cold And Hot:
If you feel sensation while eating ice cream or drinking hot coffee then, your teeth need a visit to the dentist. Sensation occurs when enamel of our teeth gets thinner and it affects the tooth as well as roots of the teeth. Get this treated on time before it leads to any serious problem.
Tooth Cavities:
Regular dentist checkup can help you to identify cavities and can get treated on time. The sooner you take care of your teeth; you can save them from getting decay. The dentist will protect the tooth from preventing further exposure to substances which may increase the cavity.
Many dental issues can be minimized by adopting good oral hygiene and by visiting the dentist regularly. Your teeth are an important part of your personality and also support you in eating, so take care of your teeth properly.
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