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Time of India
an hour ago
- Health
- Time of India
Morning vs Evening Yoga: What's the Best Time for Your Body and Mind?
Whoever thought that a 5,000 year old ancient tradition would become the healing source for millions of people across the globe? Yoga, a practice of exercise originating from India involves consistent coordinated movements of the body and mind to help people improve not only their physical but also mental and emotional health. Tired of too many ads? go ad free now It has become so popular and effective that in 2014, the United Nations proclaimed June 21 as the . While some love beginning their day with yoga, others prefer ending it with exercise. While the forms of yoga remain similar, the time differs. Does it matter and which time is better for your body and mind- morning or evening? Let's find out. Why morning yoga ? Image credits: Getty Images Beginning the day with an hour or more of yoga makes people feel energized and active to tackle the rest of their busy day. 'Starting your day with yoga in the morning is a guaranteed way to activate your muscle groups, energize your whole body, as well as stimulate the mind. Surya namaskar, or sun salutations, in the morning, are considered the best wake-up call for your body and mind. This ensures that you remain alert and focused throughout the day, translating into better productivity. " said Himalayan Siddhaa Akshar, yoga guru and founder of Akshar Yoga Kendraa. Benefits of morning yoga Image credits: Getty Images Doing yoga in the morning is known to awaken the body and the mind as it activates the circulation of oxygen throughout the body and increases alertness and readiness. It also improves digestion and metabolism by burning calories early in the morning. Mindful breathing practices in the early morning channelise your thoughts and clear brain fog. Mornings are much calmer and less noisy than evenings, thus you can build a routine of yoga every day and do it without any distractions. Tired of too many ads? go ad free now Lastly, doing yoga around dawn, which is known as the Brahma muhurta aligns with yogic wisdom. Why evening yoga ? Image credits: Getty Images When compared to morning yoga, evening yoga is aimed at relaxation rather than energization. At this time, your body has moved around a lot and the mind has worked in ten different aspects. Thus, for a more relaxed feeling and sleep, people practice yoga to calm down. Benefits of evening yoga Image credits: Getty Images One of the biggest benefits of evening yoga is that at this time you can try out a lot of big stretching postures as the body is flexible after a day of movement. It relaxes tight and sore muscles and helps centre the mind. Most people practice yoga in the evening to deal with restless sleep as it helps lower the cortisol level, thus ensuring a deep sleep and a more energized and active morning. As mentioned before, yoga is not only effective on physical and mental health but also emotional health. After a long day of stress and anxiety-inducing events and conversations, balancing your emotions with an hour of yoga, helps you deal with them in a positive manner. Morning yoga or Evening yoga: Which is better? Image credits: Getty Images It all depends on your routine. For people who have more time in the mornings, morning yoga can be a good start for the day. However, for those who have rushed mornings and are more comparatively free during the evening, evening yoga is great. For people who like discipline and routine, morning yoga can be a better option as it aligns with a consistent routine and can be done every morning. But for people who thrive in the evenings, evening yoga can be perfect. Ideally, one should practice both morning and evening yoga. You can experiment with the timings depending on your needs for energization or calmness. If you don't have the time to do both, then try practicing in the morning for one week and evening for another and see which makes the mind and body feel better. No matter what the time is, it is more vital to practice yoga regularly as it ensures your positive health.
Indian Express
3 hours ago
- Health
- Indian Express
Yoga expert urges caution against these 5 asanas: ‘Not worth knee trouble…'
Yoga, known for its myriad benefits, is considered a safe way to enter the fitness space. From improving metabolism, reducing stress, regulating sleep, and increasing flexibility, practising yoga consistently can shape you into a better person. Yoga trainer Anadi Sharma said that while most yoga poses are safe, some ask for more care and awareness, especially if you're practicing solo or just starting. Here are 5 poses you should be aware of: Headstands: They are powerful but demanding. If your neck and shoulders aren't strong and stable yet, you can skip them or build up gradually. Shoulder stands: Tricky to align properly. Without enough prep, they can stress your neck or compress your spine. Plow pose: A deep spinal stretch, but one that can easily overdo it for the lower back. Full lotus: Beautiful, but not worth knee trouble if your hips aren't open. Ease in, or modify. Wheel pose: This one is like a dramatic backbend—great when you're warm, risky if you're not. Remember, these yoga asanas aren't 'bad' —they need time, patience, and sometimes the guidance of a good teacher. 'Go slow. Your body will thank you,' he said. According to Himalayan Siddhaa Akshar, founder of Akshar Yoga Institutions, here are a few yoga asanas to get you started as a beginner: Tadasana is the simplest yoga pose, in which you stand straight. Tada means 'mountain,' so it is also known as the mountain pose. There is no risk associated with practicing it; however, pregnant ladies should avoid this posture since they might lose balance. 'This asana lengthens the spine, opens up the chest, enhances posture, and gently tones the muscles in the thighs, buttocks, and legs. Performing the asana regularly also enhances focus and attentiveness, and alleviates sciatica and flat feet,' he added. A variation of Tadasana, this basic standing balancing pose creates awareness of body balance in an individual. However, senior citizens and pregnant women should avoid this pose. If you have knee problems, stand with your feet hip-width apart and your knees slightly bent. 'Beginners should stand with their backs against a wall and try to keep their bodies as straight as possible,' he advised. Also known as 'Raised Hands Pose,' it is a full-body stretch most often done as part of the Sun Salutation sequence. This pose improves posture, strengthens the legs, and provides a full-body stretch. The Sanskrit word 'kati' means waist, and 'chakra' means wheel; hence, we call it Waist Rotating Pose. However, it is commonly known as Standing Spinal Twist as it involves the movement of the waist. This yoga pose helps tone up the waist, hips, back, neck, and shoulders, making them more flexible. It also aids in managing body weight, is suitable for back stiffness, and proper posture. However, the expert suggested that people with health issues like spinal problems and hernia, along with pregnant women, avoid doing this asana. Also referred to as the Tree pose, those new to the practice, especially elderly people, should perform this pose with support. It aids in the flexibility of the spine and hips, improves the balance of the legs, and overall stability. It is also suitable for sciatica and back pain. Akshar said, 'Avoid this pose if you have any injuries to your lower body, hamstrings, and ankles. In case of dizziness or vertigo, please practice with caution,' concluding that it is a great pose for women to practice during pregnancy as it eases pain and helps in a smooth delivery.
Hindustan Times
4 hours ago
- Health
- Hindustan Times
International Yoga Day 2025: Stuck with work? Do these 3 simple stretches at your desk
International Yoga Day 2025:As we celebrate International Yoga Day today, it's important to recognise the wide-ranging benefits yoga brings to both physical and mental health. From strengthening muscles and enhancing mobility to boosting immunity and relieving stress, yoga offers a holistic approach to well-being. Also read | Yoga Day 2025: 5 desk yoga stretches for busy professionals to focus better and beat work stress Desk yoga helps to relax and reduce strain of continuously sitting at desk for long hours.(Pexels) However, long work hours and chronic stress often get in the way of consistent practice. For those spending extended periods at a desk, incorporating simple stretches and mindful movement into the day can counter the effects of a sedentary lifestyle and help maintain overall health. In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, yoga expert, columnist, founder of Akshar Yoga Kendraa said, 'From stiff shoulders to back pain and tired eyes, the physical toll that office work can take won't surprise you. But you can take care of your body and mind without getting out of your desk chair. Desk yoga is a simple and effective means of incorporating movement, focus and calm in your day.' Himalayan Siddhaa Akshar suggested these simple stretches for professionals: 1. Neck rolls: Start with neck rolls, from a seated position: sitting tall, slowly rotate your head in a clockwise circle and then repeat in the opposite direction. This helps unlock tension and loosens your neck. Also read | Kickstart your morning with 6 easy yoga poses if you sit all day or work from home Desk yoga(Pexels) 2. Shoulder shrugs: Then do shoulder shrugs—raise your shoulders toward your ears, then relax. Do this a few times to relieve the tightness. Extend both hands overhead and lace your fingers, reaching up as you take a deep breath in. Hold the stretch and then exhale, releasing. 3. Seated spinal twist: If your back is aching, a seated spinal twist. Maintain and sit tall as you bring your right hand to your left knee, twisting your torso left. Continue for a few seconds, breathe and repeat on the other side. You may even want to extend your legs beneath your desk and flex your ankles to promote circulation. Benefits of desk yoga: Speaking of the benefits of desk yoga, the yoga expert added, 'Desk yoga is about more than just moving. It's a brief pause that empties your mind, slows your breath and lifts your spirits. You'll feel better in 5-10 minutes, refreshed and ready to refocus better. So, take the time and make the room in your day to complete these stretches.' Also read | International Yoga Day 2025: 10 asanas children can practice with parents at home Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
India.com
7 hours ago
- Health
- India.com
International Yoga Day 2025: How Ubhaya Padangustasana (Double Toe Hold Pose) Supports Full-body Wellness
Ubhaya Padangustasana is a sitting pose that involves strength, balance and flexibility. It lights up and engages the entire body, from back, to hamstrings and core. Sit in dandasana (Staff pose), and then lean forward to hold the big toes with the hands. Lengthen the spine and press the chest up. LIFTING LEGS: So, keeping both the toes firm, bend your knees and bring both the legs up (in such a way the toes come to the eye level), balancing there with great effort to straighten the legs. This posture should be held for as long as possible, balancing in this posture, gazing towards toes. Ensure that the back is not rounding and the chest is not collapsing. Why Ubhaya Padangustasana Is Great for You With full-body wellness comes peace of mind, and no stress–this is just one of the many benefits as shared by Himalayan Siddhaa Akshar - Author, Columnist, Founder of Akshar Yoga Kendraa. 1. Balance Building: In this position, the legs and arms are lifted up off the floor. The whole body now rests on the sitting bones. It takes a lot of balance and control to stay in that position. Prelude You can first do this one with back support, to make sure you don't get hurt. One can aspire to deep that hold with continued practice. 2. Developing Core Strength: Flexibility is required to accomplish this asana, but to balance and hold it requires a great deal of core strength. Strengthen your Core muscles & the more your practice, longer you hold. 3. Spinal Strength and Posture Correction: It works the muscles up and down the back when the toes are gripped and the spine is kept tall. This stance not only strengthens these parts, but also ensures a healthy posture. The roundness of the back which many freshly initiated individuals exhibit is corrected through this asana by proper curvature. 4. Encourages Better Breathing: Because the chest is exposed in this tense, there is more room for the lungs to expand. This makes it breathe more deeply and more effectively, facilitates oxygen flow, and therefore helps improve oxygen penetration in the entire respiratory system. 5. Builds Flexibility in Hamstrings: It's a deep hamstring stretch position. Very flexible people can keep the knees straight and spine straight. Toes are pulled back to engage the calf muscles and increase the stretch. 6. Strengthens Hip Flexors: Lifting the legs engage the hip flexors and strengthens the joint. It's also possible to add in additional mobility work to aid in opening up those hips and expanding that range of motion. 7. Enhances Clarity of Mind and Mindfulness: Balancing on the sit bones as leg extension, spinal alignment and breath are observed gives a sense of depth of perception. And this poses inherently promotes relaxation and focus, so it eases the mind and decreases anxiety.
Hindustan Times
9 hours ago
- Health
- Hindustan Times
Hema Malini at 76 celebrates International Yoga Day 2025 with great enthusiasm; shares pics: 'Today is World Yoga Day'
International Yoga Day 2025 was celebrated on June 21, 2025 across the globe by people of all ages. The Yoga Day 2025 theme 'Yoga for One Earth, One Health' emphasises the importance of yoga in maintaining a healthy lifestyle and promoting well-being. To mark the 11th International Day of Yoga, actor-politician Hema Malini took to X to share new photos of herself doing yoga with others at an International Yoga Day 2025 event on Saturday. Also read | International Yoga Day 2025: Psychiatrist shares how to manage anxiety and depression with yoga, trainer suggests tips International Yoga Day 2025: Here's how Hema Malini celebrated Yoga Day 2025. (X/Hema Malini) At 76, Hema Malini is a picture of health and impresses with her yoga asanas. The veteran actor, who practices yoga religiously and credits it for calming her down and keeping her fit, tweeted alongside the pictures, 'Today is World Yoga Day! Here is my participation on this occasion.' 4 exercises to prevent old age problems Yoga offers numerous benefits for seniors, including improved flexibility, balance, strength, and reduced pain. It can also enhance mental well-being, sleep quality, and manage stress and anxiety. Furthermore, yoga can help improve circulation, increase lung capacity, and potentially slow cognitive decline. In a March 2023 interview with HT Lifestyle, Himalayan Siddhaa Akshar, founder of Akshar Yoga Institutions, said, 'You can prevent joint tension, osteoarthritis, and other types of discomfort by practising Yoga on a regular basis. Yoga will keep your mind sharp and agile while ensuring that you maintain self-discipline.' To improve seniors and older adults' health, immunity, strength and general wellbeing, he suggested to try these mild asanas: 1. Samasthithi/Tadasana Pull in your abdominals and ease your shoulders down and back as you stand tall with your big toes touching and your heels pressed together. Take 5 to 8 deep breaths while tensing your leg muscles. Seniors can maintain a tall, powerful posture by striking this pose. 2. Vrikshasana Take up the Samasthithi role to begin with. Center your weight on your left leg while raising your right leg off the ground. Bring your right foot as close to your inner thigh as you can, or at the ankle or calf, by supporting it with your palms. Join your palms together as you raise your hands. Place your head between your arms at all times. Similarly, extend your other leg. 3. Vajrasana Your thighs should be pressing down on your calf muscles as you sit down in a kneeling position with your knees joined, your pelvis on your heels, your toes curled outward, your heels close to one another, your big toes next to one another, your palms facing upward on your knees, and your back straight. 4. Paschimottanasana - Seated forward bend Begin with legs stretched forward. Extend your arms upward and keep your spine erect. Bend forward exhaling to place your upper body on your lower body. Lower your arms and grip your big toes with your fingers. Try to touch your knees with your nose. Hold the posture for 10 seconds. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
