www.womanthismonth.com January 2019 25 FEATURE | fitness DOWNWARD-FACING DOG SANSKRIT ADHO MUKHA SVANASANA Deservedly one of yoga's most widely recognised poses as it has many benefits: • Calms the brain and helps relieve stress and mild depression. • Energises the body. • Stretches the shoulders, hamstrings, calves, arches and hands. • Strengthens the arms and legs. • Helps relieve the symptoms of menopause. • Relieves menstrual discomfort with head supported. • Helps prevent osteoporosis. SPINNING Benefits: • Low impact – While running is great for your cardiovascular health, it can be tough on your legs, knees, ankles and feet. Spin gets your legs moving and your heart pumping without pounding on your joints, resulting in a smoother, lower impact form of cardio. • Low risk of injury – While certain other forms of exercise have a higher risk for injuries such as overstretching, joint injuries, sprains or muscle tears, spin prevents these types of injuries. As you cycle, you guide your own movements and leave the pressure off of your joints. • Weight loss – Spinning will help you blast through calories, resulting in weight loss. In one hour of spin class, you could potentially burn up to 600 calories! • Toned muscles – Your legs aren’t the only muscles working during a spin workout. Spinning uses every single part of the body, building strength and toning all muscles. • Improved cardiovascular health – Spinning uses the largest muscle group in your legs, raising your heart rate and pumping blood through your whole body to build stamina and increase cardiovascular fitness. This also helps aid in heart disease prevention. • Stronger immune system – Studies show that during exercise, the number of immune system cells circulating throughout the body rises. Therefore, cycling regularly helps the body become more vigilant of bacteria and viruses that can cause sickness. TREE POSE SANSKRIT VRIKSHASANA This asana improves: • Balance. • Poise. • Posture. • Concentration. • Increases the range of motion in the hips. • Deepens the thorax. • Strengthens the ankles. • Tones the muscles of the legs, back and chest.
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