Benefits of breathing through the nose compared to mouth

Nasal breathing is the normal way to breathe. The mouth is for eating and the nose is for breathing.

Start watching people around you—your family, your co-workers. You’ll notice that a lot of people mouth breathe by default. Mouth breathing elevates blood pressure and heart rate, worsens asthma, allergies, and deprives the heart, brain, and other organs of optimal oxygenation and also cause your gums to become reddish and painful.

Nasal breathing is important because of nitric oxide, which your body produces in the sinuses(spaces in the head ). When you breathe via the nose, you get the benefits of nitric oxide, which are extraordinary. The body produces 25% of its nitric oxide from nose breathing. Breathe through your mouth and you will be short on nitric oxide.

Nitric oxide enhances memory and learning, regulates blood pressure, breathing .reduces inflammation, improves sleep quality, increases endurance and strength, and improves immune function.

When you spend more time nose breathing during sleep at night, you:

● Wake up feeling rested
● Reduce high blood pressure and risk of heart disease
● Reduce anxiety and depression
● Improve concentration and memory
● Reduce attention deficit and hyperactivity
● Relieve headaches, migraines, back pain, sciatica, and neuralgia
● Improve weight loss and digestion
● Strengthen your immune system and resistance to the common cold

Ever woken up with a dry mouth? Saliva is not flowing as it should be this could be as result breathing. This isn’t normal either. A dry mouth promotes cavities because the teeth are not being bathed in saliva, which helps teeth resist tooth decay and mouth breathing can also be the cause of bad breath.

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Start Talking about Condoms, PrEP, Testing and Treatment: Stop HIV!

It is important to have conversations with your partner about safer sex and healthy relationships, but that can be a lot easier said than done. Worried about how your new or existing guy is going to react? You’re not alone, many men have those fears. It can be awkward! Yeah, you’re right it can be awkward sometimes. Try to approach the situation with confidence. Chances are if you’re confident and bring it up without judgment, your partner will be open to the discussion. For all you know, he could be just as worried as you to bring it up. Just remember, nearly everyone who is having sex will have this conversation at some point, and many other guys before you have already done it.

Talk Condoms

Talk to your partners and friends about condoms. There are more HIV prevention options than ever before, and condoms are still a highly effective option to prevent both HIV and other STDs.

If you use them the right way every time you have sex, condoms are highly effective in preventing HIV infection. But it’s important to educate yourself about how to use them the right way.

Condoms can also help prevent other sexually transmitted diseases (STDs) you can get through body fluids, like gonorrhea and chlamydia. However, they provide less protection against STDs spread through skin-to-skin contacts, like human papillomavirus or HPV (genital warts), genital herpes, and syphilis.

Start talking about the HIV prevention options that work for you.

Also read, A guide on how to use condoms correctly

Talk PrEP

Talk to your partners and friends about PrEP. Pre-exposure prophylaxis (PrEP) is an HIV prevention option that works by taking one pill every day. When taken daily it can greatly reduce your risk of getting HIV. You can protect yourself even more if you use condoms and other prevention tools.

People at very high risk for HIV take HIV medicines daily as PrEP to lower their chances of getting infected. PrEP can stop HIV from taking hold and spreading throughout your body. It is highly effective for preventing HIV if used as prescribed, but it is much less effective when not taken consistently. And remember, PrEP protects you against HIV but not against other STDs.

Daily PrEP reduces the risk of getting HIV from sex by more than 90%. Among people who inject drugs, it reduces the risk by more than 70%. Your risk of getting HIV from sex can be even lower if you combine PrEP with condoms and other prevention methods.

There are more HIV prevention options than ever before. Learn more about PrEP to decide if it is right for you. Read more about PrEP here Facts about oral hiv pre-exposure prophylaxis.

Talk Testing

Talk to your partners and friends about knowing your status and getting tested. Knowing your HIV status helps you choose options to stay healthy. HIV testing is free, fast, and confidential. The only way to know for sure whether you have HIV is to get tested.

CDC recommends that everyone between the ages of 13 and 64 get tested for HIV at least once as part of routine health care. A general rule for those with risk factors is to get tested annually. Sexually active gay and bisexual men may benefit from more frequent testing (for example, every 3 to 6 months).

Knowing your HIV status gives you powerful information to help you take steps to keep you and your partner healthy.

There are more HIV prevention options than ever before. Start talking about the options that work for you.

Talk Treatment

Talk to your partners and friends about how being on HIV treatment and having an undetectable viral load is also HIV prevention.

If you are living with HIV, having an undetectable viral load level means that the amount of HIV in your blood is so low it can’t be measured. It is the goal of HIV treatment and is important for your health. But it also makes it very unlikely to pass HIV to a partner.

Today, an estimated 1.2 million people are living with HIV in Kenya. Thanks to better treatments, people with HIV are now living longer—and with a better quality of life—than ever before. If you are living with HIV, it’s important to make choices that keep you healthy and protect others.

Start medical care and begin HIV treatment as soon as you are diagnosed with HIV. Taking medicine to treat HIV, called antiretroviral therapy or ART, is recommended for all people with HIV. Taking medicine to treat HIV slows the progression of HIV and helps protect your immune system. The medicines can keep you healthy for many years and greatly reduces your chance of transmitting HIV to sex partners if taken the right way, every day.

If you’re taking medicine to treat HIV, visit your health care provider regularly and always take your medicine as directed to keep your viral load (the amount of HIV in the blood and elsewhere in the body) as low as possible.

Starting and staying on treatment will help you to be undetectable. Start talking about the options that work for you.

Also, read: The best defence is good offence

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How a good breakfast helps kids

Children need a Good Breakfast for many different reasons. One of those reasons is that a Good Breakfast helps them concentrate at school. Are you giving your child a Good Breakfast? Take a look at our ‘Good Breakfast Story’ to discover if you are.

A Good Breakfast feeds a child between 15% and 25% of the recommended daily energy allowance they need to make it through the day successfully. That means that a Good Breakfast is the fuel to any fruitful day. Explore the Good Breakfast Story below to see how it makes a difference.

• Time to wake up. Where are my school clothes?
• Let’s eat! I can’t wait for my Good Breakfast. Yum.
• I’ve got so much energy, Mom. I’m going to learn so much.
• This is easy. I know the answer to that. I feel great.
• Wow, I can really work hard after a Good Breakfast.
• Lunch time. I can’t wait to play with my friends and head back to class.
• That’s the power of a Good Breakfast.

Now you know the power of a Good Breakfast first hand. Try to prepare a Good Breakfast for your child every day to help them concentrate at school.

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Beauty Benefits of Overripe Bananas

Don't let your freezer get overrun by brown bananas. Put them to good use. These are simple tips using overripe bananas to extend your beauty.

The banana moisturizes the dry skin. Instead of using facial cremes and lotions with harmful ingredients, cover your face with a mashed banana. Keep it on your face for 20 minutes, then wash it off with water. The skin will be renewed.
Say goodbye to the greasy skin. Blend one banana with lemon juice, apply the mixture to your face and leave it for 20 minutes, then wash it off. It will make your skin gentle, and most important, without any greasiness and its glow.
Give life to the dry hair. Blend one banana, avocado, and yogurt. Apply the mask on your hair and leave it for at least 20 minutes. Then wash your hair and you will immediately notice a difference.
Bananas help against wrinkles. You’re wondering how? Blend one banana and avocado and apply the mixture on your face three times a day. You will lose your wrinkles in no time.
Remove the dead skin cells with bananas. Make a facial mask with one banana, oats and cocoa milk. This is an excellent body pilling, and your skin will shine.
Beat the dark circles under the eyes. Rub the mashed banana under your eyes, and the calcium will do its thing - the dark circles will be gone.
Say goodbye to the acnes with the banana crust. Rub the inside of a banana crust on your face before sleep, and wash the face with warm water in the morning. Do this every other night, unless you’re allergic to banana.
Soften the cracked heels. Blend two-three bananas and apply the mixture on your feet. Wrap them with foil paper and leave it for a while. Wash the feet. Repeat this several times if needed.

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Should women and men train differently?

This is a good question and the answer largely depends on your definition of “different”. The common belief for men is to increase strength through resistance training, while women predominantly engage in cardiovascular exercise. This is a tunnel vision strategy that will not maximize the full potential of either gender. Adjusting training to your preferred energy system, or supposed genetically specific muscle fiber disposition, is not an ideal approach in developing exercise strategy either. Such variables play a more evident role during an analysis of an on-going physical routine. However, should not be the foundation principles of your protocol.

Different training styles, versus different exercises, versus different overload variables, will all yield different results. And the combination of all these “different” actions further overlaps physical stimuli generating even more specific adaptations. As far as the training goes, studies have shown that anything men can do, women can do the same, and do it for longer periods. Even though women tend to use more fat during exercise, they also use glucose for ATP resynthesis. As men use sugar for fuel, they also use fat during and post physical bouts. Women have and utilize their appropriate distribution of fast twitch (type II) during exercise, following the size principle; and recruiting fast motor units (MUs) as exercise session goes on. Due to body differences, men are capable of greater strength and power outputs. However, women’s developed fat metabolism allows extended physical performance at relatively high intensities for longer durations.

Gender, age, ethnicity, and genetics are just some of the factors affecting adaptability to training, hormonal levels, and substrate (glucose and fat) metabolism. As much as each person is unique, he/she has more commonalities with the rest of general population. In the end, we are much the same and little different from each other. To answer the above question, yes, such interpretation should be considered when structuring training routines.

Gender, Intensity, and Fatigue

Female bodybuilding Biceps Triceps Posing and... by femalebb

Both men and women have the same strength potential. Women have about 55 percent of the upper body strength and approximately 75 percent of lower body strength of men. Thus, possessing smaller stature with less absolute strength. However, utilizing strength training principles comprised of compound (multi-joint) lifts will result in improved performance and body composition (greater lean body mass and lower body fat) in either gender.

Muscle mass, with different proportion of fast to slow twitch fiber count, should reflect in the variables within progressive overload of each exercise. Knowing and working within your personal strength capacities generates adaptations specific to each person while minimizing risk for injury. Intensity needs to be balanced with overall volume (number of repetitions and rest periods) as men and women respond differently to high-intensity, strength, and endurance styles of training. Due to the preference for fat oxidation through aerobic pathways, women’s system pushes harder than men’s during high-intensity training while hitting a smoother stride during endurance or long duration physical activity. As glucose is used to resynthesize ATP through both anaerobic and aerobic respiration, men rapidly produce force during high intensities; as long as such efforts are short-term or consist of significant recovery periods between sets.

As men are capable of quickly generating strength and power, their muscular system fatigues easily. Muscle fatigue is an on-going research endeavor with contributing factors related to:
greater concentration of fast twitch (aka fatigable) fibers production of metabolite byproducts (ammonia (NH4+), inorganic phosphates (Pi), lactate, hydrogen ions (H+)) depletion of glycogen reserves

Women deplete their glycogen storage 25 percent less than men during anaerobic respiration. Also, oxidative respiration produces fewer byproducts, improves blood flow fuelling muscle fibers with greater fatigue resistant (slow twitch) distribution. These physiological adaptations allow women to set themselves apart in not only endurance style exercises, where they outperform men, but also in recovery rates. On average, women need less rest between exercise sets to recover before engaging in near full efforts of force production. The rest periods between training session are also shorter for women, as their bodies are able to generate almost full pre-training energy levels in less time compared to men.

Final Thoughts

Both men and women produce energy in order to support body actions during rest and exercise. There is difference in body composition between sexes, with men having more muscle mass and women possessing more fat mass. Due to physiological evolution, women tend to favor fat metabolism as a preferred method of producing energy during physical activity. With bigger muscles, men utilize more glucose through anaerobic and aerobic pathways to resynthesize ATP during exercise.

Larger muscles in men are capable of quickly producing significant force within short time spans. Women’s physiology allows physical exertion for a longer length of time while recovering faster from accumulated fatigue.

Strength training comprised of compound lifts should be the foundation of training protocols for both sexes. Throughout exercise design, considerations should be given to intensity, volume and frequency in order to maximize on specific dispositions and potentials within both genders. Please click the link below to learn more about our gender specific Periodized Training Protocols for Men and Women.

Source: Science and strength

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Grilled Vegetable Pizzas With Sizzling Flavors

Enjoy tasty pizza without the guilt - less than 300 calories per serving. Grilling the veggies first brings out their sizzling flavors.

Grilled Vegetable Pizzas

Grilled Vegetable Pizzas Recipe

Nutrition: per serving

• k.cal290
• fat6 g
• saturates3 g
• carbs47 g
• sugars0 g
• fiber4 g
• protein15 g
• salt0.84 g

Ingredients

2 tablespoons - Olive oil

1 - Clove garlic, minced

1 - Red bell pepper, cut into quarters

4 - Slices red onion, cut ¹/₄ inch thick

1 - Medium zucchini, halved lengthwise

1 - Medium yellow squash, halved lengthwise

1 cup - purchased pizza sauce ¹/₄ teaspoon - crushed red pepper

2 (10 inches) - prepared pizza crusts

2 cups (8 ounces) - shredded low-fat mozzarella cheese

¹/₄ cup - sliced fresh basil leaves

Directions

 Prepare grill for direct cooking. Combine 2 tablespoons oil and garlic in small bowl; brush over bell pepper, onion, zucchini, and squash. Place vegetables on the grill. Grill, on covered grill, over medium heat 10 minutes or until crisp-tender, turning halfway through grilling time. Remove vegetables from grill.

Slice bell pepper lengthwise into ¹/₄ inch strips. Cut zucchini and squash crosswise into 1/4 inch slices. Separate onion slices into rings.

Combine pizza sauce and red pepper flakes in small bowl. Top crusts with pizza sauce mixture, cheese, and grilled vegetables.

Place pizzas, one at a time, on a grill. Grill, covered, over medium to low heat 5 to 6 minutes, or until cheese is melted and crust is hot.

Sprinkle pizzas with basil; cut into wedges. Serve warm

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A Guide On All Yoga Postures

yogaposes8.com

Yoga is an ancient Indian system of physical fitness and holistic health. It is difficult to classify or categorize it as it encourages both physical and mental health and it is also an excellent relaxation technique.

Also, many of the poses are geared towards stimulating the functionality and health of the organs.

All Yoga Poses with Benefits

If you have been wondering just how many yoga poses are there in total, then let us tell you there are plenty. Here is a list of most common yoga poses with their Sanskrit names and benefits.

Yoga Poses (asanas) with benefits	Pose Image
Lion Pose (Simha Vajrasana) - Level: Beginner; Provides relief in reproductive health issues; Good for back pain; Strengthens arms and back Read more: the lion yoga pose (simha-asana)
Archer's Pose (Akarna Dhanurasana) - Level: Advanced; Improves focus and memory; Deep stretches the arms and legs; Good for flat feet and sciatica
Bridge Pose (Setu Bandhasana) - Level: Intermediate; Strengthens neck and shoulders; Massages abdominal organs and kidneys; Tones lower back and calves
Big Toe Pose (Padangusthasana) - Level: Intermediate; Ideal for women who are trying to get pregnant; Improves digestion; Relieves headache
Bound Angle/Cobbler's/Butterfly Pose (Baddha Konasana) - Level: Beginner; Great hip opener and posture corrector; Stretches and relaxes shoulders and lower back; Relieves from neck pain and anxiety Read more: restrained angle yoga pose
Bound Angle Headstand Pose (Baddha Kona Sirsasana) - Level: Advanced; Relieves from depression, stress and anxiety; Strengthens arms, wrists and shoulders; Improves flexibility and balance
Bow Pose (Dhanurasana) - Level: Intermediate; Tones lower back, thighs and buttocks; Stretches quads, ankles and forearms; Opens chest cavity and strengthens lungs Read more: bow yoga pose (dhanura-asana)
Bridge Pose on Elbows (Dvapada Dhanurasana); Level: Intermediate; Beneficial in stress, depression and anxiety; Improves neck and spine health; Enhances memory and focus
Camel Pose (Ustrasana) - Level: Intermediate; Strengthens knees and back; Enhances balance and flexibility; Improves concentration. Read more the camel yoga pose (ushtra-asana)
Cat Pose (Bidalasana/Marjaryasana) - Level: Beginner; Relaxes back and tones abdomen; Aids in weight loss; Rejuvenates body and mind
Chair Pose (Utkatasana) - Level: Beginner; Improves posture and balance; Tones abdomen and thighs; Great for athletes and runners
Child Pose (Balasana) - Level: Beginner; Great for stress, depression, and anxiety; Relaxes upper back, neck and arms; Helps sleep better at night Read more: child yoga pose (bala-asana)
Cobra Pose (Bhujangasana) - Level: Intermediate; Improves focus and retention; Enhances cardiovascular capacity; Tones abdomen and lower back Read more: the cobra yoga pose (naga-asana)
Compass Pose (Parivrtta Surya Yantrasana) - Level: Advanced; Improves digestion; Provides relief in respiratory disorders; Develops patience
Corpse Pose (Savasana) - Level: Beginner; Ideal pose for Yoga Nidra and abdominal breathing; Helps rejuvenate mentally and physically; Best restorative/follow up pose
Cow Face Pose (Gomukhasana)1 - Level: Intermediate; Improves back flexibility and stretches shoulders; Enhances lung capacity; Opens up hips and corrects seated posture Read more: the cow face yoga pose (gomukha-asana)
Cow Pose (Bitilasana/Goasana) - Level: Beginner; Great restorative pose for lower back stiffness; Strengthens arms and knees; Good for students looking to enhance focus
Crane/Crow Pose (Bakasana/Kakasana) - Level: Intermediate; Enhances arm and shoulders strength; Great for spine and neck; Improves digestion and balances hormones
Crocodile Pose (Makarasana) - Level: Beginner; Greatly centers anxious and depressed mind; Restores energy and rejuvenates physically; Good for flat feet
Dolphin Pose - Level: Intermediate; Brings relief to asthma patients; Stress-reliever; Prevents osteoporosis
Dove Pose (Vajra Kapotasana) - Level: Advanced; Increases blood circulation in spine and head; Strengthens shoulders and knees; Stretches quadriceps and chest muscles
Downward Facing Dog Pose (Adho Mukha Svanasana) - Level: Beginner; Enhances hamstring flexibility and hip flexion; Stretches Achilles' tendons; Strengthens wrists, ankles, toes and back
Eagle Pose (Garudasana) - Level: Intermediate; Great for balance; Good for respiratory problems; Tones calves, thighs and arms Read more: the eagle yoga pose (garuda-asana)
Easy Pose (Sukhasana) - Level: Beginner; Stretches and tones inner thighs and ankles; Improves posture and ideal for Pranayama; Good for flat feet
Elimination/Garland Pose (Malasana) - Level: Intermediate; Massages abdominal organs and improves digestion; Tones calves and hips; Strengthens ankles and improves balance
Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana) - Level: Intermediate; Improves balance and focus; Stimulates urinary and reproductive organs; Beneficial in weight loss Read more: the hand-foot-big-toe yoga pose (hasta-pada-angusta-asana)
Extended Puppy Pose(Uttana Shishosana) - Level: Beginner; Stretches and relaxes arms and upper back; Aids in weight and fat loss; Rejuvenates stressed mind and body
Extended Side Angle Pose (Utthita Parsvokonasana) - Level: Beginner; Great pose for athletes and dancers; Improves body alignments and mental focus; Opens hips and strengthens ankles
Feathered Peacock Pose (Pinch Mayurasana) - Level: Advanced; Strengthens arms, shoulders and chest; Tones back and buttocks; Great for anxiety and stress
Fire Log Pose (Agni Stambhasana) - Level: Beginner; Corrects seated posture; Good pose to practice abdominal breathing; Strengthens toes and feet
Firefly Pose (Tittibhasana) - Level: Advanced; Improves wrist strength and hand grip; Tones back of thighs and abdomen; Enhances balance and focus
Fish out of Hero Pose (Matsyendra Virasana) - Level: Intermediate; Deep stretches thighs and lower abdomen; Induces feeling of happiness and calms mind; Relieves from upper back pain
Fish Pose (Matsyasana) - Level: Beginner; Stimulates abdominal and reproductive organs; Enhances lung capacity; Stretches thighs, knee and abdomen Read more: the fish yoga pose (matsya-asana)
Four Limbed Staff Pose (Chaturanga Dandasana) - Level: Beginner; Strengthens toes and fingers; Tones upper back, hips and chest; Works great on balance and arm strength
Frog Pose (Bhekasana / Mandukasana) - Level: Beginner; Improves reproductive health; Relieves from back pain and digestive issues; Strengthens arms and knees
Full Boat Pose (Navasana) - Level: Intermediate; Helps get rid of belly fat; Improves digestion; Tones back, thighs, and arms
Full Pigeon Pose (Purna Kapotasana) - Level: Intermediate; Deep stretches abdomen; Beneficial in thyroid disorders; Tones hips, calves and arms
Gate Pose (Parighasana) - Level: Intermediate; Strengthens knees and toes; Deep stretches abdomen and thighs; Balances metabolism and aids in fat loss
Half Boat Pose (Ardha Navasana) - Level: Beginner; Strengthens knees and arms; Improves balance and focus; Tones abdominal muscles
Half Bound Lotus Standing Pose (Ardha Baddha Padmottanasana) - Level: Advanced; Great stretch for Achilles' tendon and hamstrings; Beneficial in hormonal imbalances; Strengthens arms and legs
Half Bow Pose (Ardha Dhanurasana) - Level: Intermediate; Improves balance and limb strength; Increases joint health; Deep stretches abdomen and thighs.
Half Frog Pose (Ardha Bhekasana) - Level: Beginner; Stretches abdomen and quadriceps; Strengthens arms and shoulders; Provides relief in back pain
Half Lord of Fishes Pose (Ardha Matsyendrasana) - Level: Intermediate; Beneficial in weight loss and asthma; Improves spine and hip flexibility; Massages abdominal organs Read more: the half spinal twist yoga pose
Half Lotus Pose (Ardha Padmasana) - Level: Beginner; Ideal pose for Pranayama practice; Stretches lower back and hips; Improves spine health and posture
Half Moon Pose (Ardha Chandrasana) - Level: Beginner; Aids in fat loss; Greatly increases sense of balance and mental focus; Stretches thighs and ankles Read more: the half moon yoga pose
Half Pigeon Pose (Ardha Kapotasana) - Level: Beginner; Stretches groin and thighs; Tones lower back; Great for posture correction
Half Wheel Pose (Ardha Chakrasana) - Level: Advanced; Strengthens and tones chest muscles; Enhances sense of balance; Increases ankle and back strength
Headstand (Sirsasana) - Level: Advanced; Improves balance and focus; Strengthens upper body; Avoid if you have neck injury or migraine Read more: the head stand (sirsha-asana)
Happy Baby Pose (Ananda Balasana) - Level: Beginner; Induces feelings of relaxation and happiness; Rejuvenates back, arms and hips; Strengthens digestive system
Hare/Rabbit Pose (Shashankasana) - Level: Intermediate; Beneficial in urinary and reproductive disorders; Deep stretches shoulders, arms and wrists; Strengthens knees
Head to Knee Pose (Janu Sirsasana) - Level: Intermediate; Great stretch for hamstrings and calves; Increases metabolism; Strengthens back and shoulders
Heron Pose (Krounchasana) - Level: Intermediate; Improves posture and balance; Deeply stretches thighs and calves; Good for spine health and memory
Intense Side Stretch Pose/Pyramid pose (Parsvottanasana) - Level: Intermediate; Stretches back, groin and inner thighs; Tones abdomen and lower body; Great for weight and fat loss
Knee to Ear Pose (Karnapidasana) - Level: Advanced; Improves balance; Strengthens shoulders and knees; Stretches back and feet
Knee-Chest-Chin Pose (Ashtanga Namaskara) - Level: Intermediate; Beneficial in back pain; Strengthens whole body; Stimulates abdominal and reproductive organs
Knees to chest pose (Apanasana) - Level: Beginner; Improves digestion and metabolism; Relaxes back and neck; Stretches shoulders and arms
Legs Up The Wall Pose (Viparita Karani) - Level: Beginner; Restores energy levels; Good for spine health and neck; Beneficial in urinary disorders
Bharadvaja's Twist (Bharadvajasana) - Level: Intermediate; Tones waist and improves BMR; Relaxes spine and neck; Opens chest cavity for Pranayama2
Lizard Pose (Uttana Pristhasana) - Level: Intermediate; Stretches shoulders, hips and groin; Shapes thighs and calves; Good for flat feet and sciatica
Locust Pose (Salambhasana) - Level: Beginner; Tones hips, thighs, and upper back; Strengthens shoulders; Stretches quadriceps and feet Read more: the locust or grasshopper yoga posture (shalabha-asana)
Lord of Dancers Pose (Natarajasana) - Level: Advanced; Great hip opener and balance enhancer; Improves mental focus and back flexibility; Sculpts arms and calves Read more: the lord of dance yoga pose (nataraja-asana)
Lord of Fishes Pose (Matsyendrasana) - Level: Beginner; Helps trim belly fat; Stimulates abdominal organs and urinary system; Stretches shoulders and abs
Lord of Fishes Pose II (Padma Matsyendrasana) - Level: Beginner; Stretches shoulders, abs and hamstrings; Tones back and hips; Aids in weight loss
Lotus in Shoulder Stand Pose (Padma Sarvangasana) - Level: Advanced; Strengthens shoulders and arms; Corrects posture; Improves memory and focus Read more: the shoulder stand yoga pose (sarvanga-asana)
Lotus Pose (Padmasana) - Level: Beginner; Ideal pose for meditation and Pranayama; Stretches lower body and relaxes mind; Helpful in back pain and other back issues Read more: the lotus posture (padma-asana)
Lunge Pose (Ashva Sanchalanasana) - Level: Beginner; Good for flat feet and mental stress; Strengthens Achilles' tendon, hamstrings and fingers; Deep stretches the back and legs
Marichi's Pose (Marichyasana) - Level: Intermediate; Stretches back, hips and hamstrings; Good for flat feet and digestive problems; Relaxes shoulders and arms
Monkey Pose (Hanumanasana/Anjaneyasana) - Level: Intermediate; Deep stretches hips and groin; Improves concentration and fact retention; Great for stretching chest, feet and ankles
Mountain Pose (Tadasana) - Level: Beginner; Helps gain initial sense of balance; Opens up chest cavity for breathing exercises; Stimulates thyroid and helps increase height Read more: the mountain yoga pose (tada-asana)
Noose Pose (Pasasana) - Level: Intermediate; Improves seated balance and posture; Strengthens knees and ankles; Enhances focus and flexibility
One Legged Bridge Pose (Eka Pada Setuasana) - Level: Intermediate; Strengthens back, ankles and shoulders; Great stretch for abdomen and quadriceps; Beneficial for urinary system function Read more: one-legged yoga pose (ekapada-asana)
One Legged Dog/Downward Dog (Split) Pose (Eka Pada Svanasana) - Level: Intermediate; Enhances hamstring flexibility and hip flexion; Stretches Achilles' tendons and groin; Improves digestion and balance
One Legged Wheel Pose (Eka Pada Chakrasana) - Level: Advanced; Improves balance and focus; Strengthens arms, shoulders and ankles; Tones back, hips and calves
One Legged Headstand (Eka Pada Sirsasana) - Level: Advanced; Beneficial in mental stress, depression, anxiety and fatigue; Stretches legs and ankles; Strengthens back, elbows and forearms
Peacock Pose (Mayurasana) - Level: Advanced; Good for working on focus; Strengthens and tones arms and upper back; Tones lower body and back
Plow Pose (Halasana) - Level: Intermediate; Deep stretches back; Strengthens shoulders and neck; Tones abdomen and helps get relief from obesity Read more: the plow yoga pose (hala-asana)
Pose Dedicated to the Sage Koundinya I (Eka Pada Koundinyanasana I) - Level: Advanced; Strengthens arms; Improves balance and focus; Stretches groin and legs
Pose Dedicated to the Sage Koundinya II (Eka Pada Koundinyanasana II) - Level: Advanced; Corrects body alignment; Tones whole body; Strengthens arms and wrists
Reclined Hero Pose (Supta Virasana) - Level: Intermediate; Relieves from lower back issues; Stretches abdomen and quadriceps; Relaxes mind and helps in fertility
Reclined Thunderbolt Pose (Supta Vajrasana) - Level: Intermediate; Strengthens shoulders and elbows; Relieves from upper back pain and stiffness; Stretches chest muscles and helps breathe deeper Read more: the thunderbolt or diamond yoga pose (vajra-asana)
Reclining Bound Angle Pose (Supta Baddha Konasana) - Level: Beginner; Great pose for mental and physical rejuvenation; Beneficial in reproductive issues; Deeply relaxes back, neck and groin
Reverse Corpse Pose (Advasana) - Level: Beginner; Relaxes mind and body; Stretches arm pits and abdomen; Alternative pose for Yoga Nidra
Revolved Head to Knee Pose (Parivritta Janu Sirsasana) - Level: Beginner; Stretches and tones abdomen and arms; Great for hip opening and stave off fat from legs; Improves spine and neck flexibility and strength
Revolved Abdomen Pose (Jathara Parivartanasana) - Level: Beginner; Stretches abdomen and lower back; Improves focus and sense of peace; Tones back of shoulders and calves
Revolved Extended Side Angle Pose (Parivritta Parsvokonasana) - Level: Intermediate; Stretches groin and legs; Helps trim down belly fat and tone abdomen; Strengthens ankles, knees and wrist
Revolved Triangle Pose (Parivritta Trikonasana) - Level: Intermediate; Stretches hamstrings and Achilles' tendon; Relaxes back and hips; Tones abdomen and shoulders
Royal/King Pigeon Pose (Raja Kapotasana) - Level: Advanced; Ideal for those ladies who are trying to conceive; Improves posture; Relieves back pain
Scale Pose (Tolasana) - Level: Intermediate; Strengthens arms, shoulders and chest; Great for balance enhancement and hand grip; Improves concentration
Scorpion Pose (Vrschikasana) - Level: Intermediate; Strengthens arms and shoulders; Great for flexibility and back pain; Improves mental focus
Seated Forward Bend Pose (Paschimottanasana) - Level: Beginner; Stretches legs and back; Stimulates abdominal organs; Relaxes mind
Side Crane Pose (Parsva Bakasana) - Level: Intermediate; Strengthens arms, shoulders and wrists; Tones back and abdomen; Improves focus and balance
Sphinx Pose - Level: Beginner; Strengthens arms and shoulders; Tones lower back and hips; Good for digestive issues
Staff Pose (Dandasana) - Level: Beginner; Improves seated posture and prepares body for follow up poses; Enhances lung capacity and concentration; Relaxes back, legs and shoulders
Standing Forward Bend Pose (Uttanasana) - Level: Beginner; Stimulates kidney, liver and pancreas for improved digestion; Provides relief in obesity, stress and depression; Enhances balance and spine strength
Standing Half Forward Bend (Ardha Uttanasana) - Level: Beginner; Corrects body alignment and standing posture; Strengthens ankles and enhances toe grip; Improves digestive and urinary functions
Standing Spinal Twist Pose (Katichakrasana) - Level: Beginner; Stretches and relaxes abdomen; Strengthens spine and makes it flexible; Relieves of stress and anxiety
Superman/Inverted Locust pose (Viparita Shalabhasana) - Level: Beginner; Stretches arms and thighs; Strengthens core and back; Improves balance and focus
Threading the Needle (Parsva Balasana) - Level: Beginner; Great for mental and physical rejuvenation; Stretches feet and shoulders; Good for reproductive disorders
Thunderbolt Pose (Vajrasana) - Level: Beginner; Aids in improving urinary and digestive functions; Corrects body posture and stretches quads; Great pose for practicing Pranayama
Tortoise Pose (Kurmasana) - Level: Intermediate; Deeply stretches back and hips; Stimulates heart and lungs; Strengthens shoulders and lower back
Tree Pose (Vrksasana) - Level: Beginner; Helps gain better sense of balance; Strengthens ankles, knees and improves toe grip; Rectifies standing posture
Triangle Pose (Trikonasana) - Level: Intermediate; Stretches inner thighs and groin; Tones waist and aids in fat loss; Helps with balance issues Read more: the triangle yoga pose (trikona-asana)
Unsupported Shoulder Stand (Niralamba Sarvangasana) - Level: Advanced; Strengthens shoulders and neck; Improves balance and mental focus; Provides relief in stress and anxiety
Upward Extended Feet Pose (Urdhva Prasarita Padasana) - Level: Beginner; Tones legs and feet; Shapes abdomen and stimulates the organs; Helpful in hormonal imbalances
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana) - Level: Advanced; Enhances sense of balance; Stretches whole back and legs; Reduces stress and feelings of panic
Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana) - Level: Intermediate; Deeply stretches thighs, abdomen and chest; Great for athletes; Makes body flexible and agile
Upward Plank Pose (Purvottanasana) - Level: Intermediate; Strengthens arms and chest muscles; Stretches ankles and knees; Tones lower back
Upward Salute/Upward Tree pose (Urdhva Hastasana) - Level: Beginner; Stimulates abdominal organs; Stretches arms and upper back; Improves posture
Upward-Facing Dog (Adho Mukha Svanasana) - Level: Intermediate; Helpful in thyroid issues; Tones back, thighs and calves; Strengthens shoulders and arms
Warrior I Pose (Virabhadrasana I) - Level: Beginner; Shapes calves and hips; Strengthens and stretches ankles and thighs; Relaxes arms and back
Warrior II Pose (Virabhadrasana II) - Level: Beginner; Strengthens and stretches ankles, calves and thighs; Improves focus and memory; Opens hips and stimulates reproductive organs
Warrior III Pose (Virabhadrasana III) - Level: Intermediate; Strengthens and tones the whole body; Improves memory; Corrects posture and improves balance
Wheel Pose (Chakrasana) - Level: Intermediate; Induces feelings of happiness and relieves from anger and frustration; Great for digestive, urinary and reproductive system; Strengthens arms and legs Read more: the wheel yoga pose (chakra-asana)
Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana) - Level: Intermediate; Provides relief from stress and obesity; Strengthens ankles and wrists; Enhances memory and flexibility
Wind Releasing Pose (Pavanamuktasana) - Level: Beginner; Stimulates digestive system; Help get rid of constipation and flatulence; Rejuvenates body and mind Read more: the wind releasing yoga pose (pavana-mukta-asana)

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