YOGA

UTTANA PADASANA A Good Asana For the Upper And Lower Body!

INTRODUCTION :

This asana is an energetic stretch of the legs. The Sanskrit meaning to Uttana Padasana is the leg posture. Breaking it down, uttana means “intense stretch,” pada, means “leg” or “foot,” and asana meaning “pose” or “posture.”

This asana is even known as the raised leg pose. It works excellent for the back and stomach. The thighs, abdomen, calves, and lower back get strong.

You can achieve strong and flat abs with this asana. If you are suffering from back pain, gas problems, arthritis pain or heart problems, this is the best asana.

The crucial part of this asana is when you raise your legs above the ground and stretch the muscles in your body.

This asana is a blend of the fish pose and raised legs pose variation hands on the floor. While doing this stretch a person is in the supine position. Having said, this position is strengthening for the upper as well as lower body.

This asana pays attention to your lower back, middle Back, core (Abs), chest, neck, WWW.HEALTHSPECTRA.COM | JUNE 2020 pelvic and quadriceps.

BENEFITS

We know that this lovely stretch is good for the body. Now, one by one, let’s take a look at the benefits of this asana!

No 1 – This asana supports diabetic patients.

No 2 – Practicing it regularly can treat constipation problems.

No 3 - Treats all indigestion or gastric problems by boosting your digestive system.

No 4 – After practicing this asana, you can get rid of lower back pain.

No 5 – Any kind of a pain in your buttocks, hips, and joints is relieved with this asana.

No 6 – Sheds away all the excess fats around the waist and strengthen the abdomen.

No 7 – This asana keeps the body calm and treats every kind of weakness in the nerves.

No 8 – Gets you rid of the tension and pain in your shoulders, neck and throat.

No 9 – If there is a fault in your posture, it gets corrected with this asana.

No 10 – Boosts overall blood circulation.

No 11 – After practicing this asana, the reproductive system functions better.

No 12 - Improves the cardiovascular system.

No 13 – Takes care of all the spinal problems and boosts flexibility. No 14 - Helps the respiratory system function better.

No 15 - The asana will make you feel active and treat all your insomnia problems.

No 16 – This asana will make you completely aware.

TIPS BEFORE YOU BEGIN

1. Always keep your feet together and toes pointing the ceiling when you are lying down.

2. Make sure to inhale whenever you lift your legs up.

3. While stretching there will be a step when you have to form an arch on your lower back while stretching the body forward.

4. Be gentle while placing your head on the floor.

5. Make sure to exhale before you finish the pose.

6. Avoid bending your knees while doing this asana.

7. While lifting your legs, always keep in mind to keep your legs at a 60-degree angle.

8. Do your best to do at least 5 rounds of this asana. If you are tired in between, take a break for 1 minute before you begin with the next set.

Steps to do this asana

the following steps!

PART-1

Step 1 – Roll a yoga mat on the floor.

Step 2 - Lie down flat on your back.

Step 3 – Breathe normally, join your knees and keep them firm.

Step 4 - Stretch your hands and place them above the head.

Step 5 – Bring your toes together pointing it at the sky.

Step 6 - Let your torso remain where it is, now slowly lift your feet a little above the ground and keep your legs stretched.

Step 7 - Stay in this position and hold your breath as long as you can.

Step 8 – Slowly exhale and put your legs down.

This part was to prepare you on stretching your body while balancing the weight of your lower body on the abdomen.

PART-2

Step 9 – Stretch your legs up another time. Let your legs be at a 60 degrees angle.

Step 10 - Form an arch between your head and buttocks in such a way that there is an arch formed at your lower back. Then slowly lift your legs up and stay in this position for a few seconds.

Note: if you have just started to do this asana, then while lifting your head and back above the ground. Place your hands and palms on the ground for support, then let your legs remain lifted. On the other hand, if you are used to the asana, then stretch your hands forward and up in such a way that the palms of both your hands face each other like what you see in the image of this asana.

Step 10 – When you are in the final position, see to it that you don’t change the position of your legs. Stay there for a few seconds and release from the posture once you are tired.

PRECAUTIONS

Asanas are good for health. If you know nothing about what precautions to take, it can damage the body instead of making it better. Here are a few precautions to take before doing this asana. Take a look!

No 1 – Raised leg pose is not for individuals having problems in their lumber region. It is strenuous.

No 2 – If you have a bad muscle pull in your lower body, avoid doing this asana.

No 3 – If you are not sure of doing this asana, take help from a professional. Don’t try it alone, it might cause injury.

No 4 – This asana is not recommended for those having high BP.

No 5 – Avoid doing this asana if you have had an abdominal surgery or a major back injury.

Do You Have A Picky Eater? 9 Useful Tips That Work

Having a picky eater as a kid is normal. While kids are not fussy about their food, some are on a whole new different level of struggle. In case you have been struggling to get your kid to eat, it is important that you improvise and opt for alternative ways to get them to eat. Your kids having necessary nutrition is a necessity. Being creative is important when you have a cranky toddler, who is hungry but doesn’t want to eat what you have made. The last thing you want is for them to not finish their food..

To help you out, we have set out some important tips that you likely didn’t know of before.

Have realistic expectations

If you are introducing a new food to your kid, it is likely that they wouldn’t like it the first time around. They are going to be sceptical and might not want to eat it. It is okay because even studies suggest that there needs to

be 12 exposures for your kid to be able to decide whether they like the food or not. Putting too much pressure on your kid about the food and forcing them to eat what they don’t like can cause a reverse reaction in them about the food.

Respect their appetite

Sometimes, kids are extremely hungry and will eat just about anything that you feed them. But, there could be times when they are not hungry or could have a bloating that is preventing them from eating. If your child isn’t hungry, don’t force them to eat anything. Additionally, there is no point bribing them into eating the food that they don’t feel like eating at the moment. The last thing you want is for them to have a restless day feeling uncomfortable and bloated. Instead, give them smaller portions.

Bring some change

Another amazing way to get your picky eating kid to eat is by spicing up the menu. You don’t necessarily have to do a lot. Just ensure that you rotate the foods around the weeks instead of feeding them the same thing for every meal. If you as an adult eat the same thing every day, it is not just going to get boring, it won’t suffice your nutritional needs too. The same goes out for your kids too. When the time is right, give options to your kids to choose from, this is also quite a healthy way for them to interact with food better.

Have a routine

Unless your kid is a new-born, you need to stop feeding them sporadically. This does no good to their eating habits and can make them reject the food. Try and stick to a routine and serve them the meals and the snacks at the same time every day. This will help you have things sorted out without any hassle. Try and keep your kids hydrated in between the meals too. This is just as important. Avoid giving them a lot of food than what they can eat. You don’t want them to be filled so much that they want to skip out on the next meal.

Don’t make separate recipes

When you give into your kid’s tantrum, that is where the problem starts. Your kid is not the first one who is picky about a vegetable or a fruit. This happens almost every time, so the last thing you want is to encourage this habit by giving them a separate recipe just because they refused to eat their regular food. Offering substitutes for their

meals every time makes them realise that they can get away from eating the healthy food. That is not something you want to encourage at all.

Make it appealing

If you are serving your kid a plate of steamed broccoli or carrot, it is unlikely that they will eat it. You wouldn’t as well, lets be real. But, that is where you need to spice things up. The best way you can change things up a bit is by ensuring that you make food fun for your kids. It doesn’t have to be a lot of extensive things. You can simply add a dip on the side or fry up the vegetables with some noodles, something that makes the food go from bland to fun and interesting.

Involve them while cooking

One of the best ways to get rid of the picky eating habit in your kid is by including them during your cooking endeavours. When they cook and help you around the kitchen, it will become a lot easier for you to manage through the things. It will also make them see the kind of efforts that go into making food and appreciate food a lot more. Make your kids pick out groceries and cook their meals with you. These small steps can bring a lot of change.

Avoid offering dessert every time

It is okay for you to offer dessert to your kid as a reward when they finish their meals but doing this every time can take a toll. When you treat the dessert as a reward, it makes your kid realise that desserts are the best food, which is why they crave them more. It is okay to select one or two desserts a week or a snack every now and then but treating the same as a distraction everyday is not going to help in the long run. This doesn’t address the main issue which is picky eating.

Make each meal a positive experience

If you lash out on your kids during every meal because they refuse to eat what you made, you need to change that behaviour. Mealtimes need to be a positive experience of the day that your kid looks forward to. Even the healthiest eater can sometimes be a picky one. Kids are extremely moody, so the last thing that you want is to make them regret having meal times. Take the time you need and give them some time to calm down and try again. It is all about the positive environment that you create around mealtime that matters.