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The Best Yoga Mats in India suggested by Experts

Best Yoga Mats in India

What are the best yoga mats to buy?


Yoga is done in varied environments both indoor and outdoor. However, most yoga teachers advise using Yoga Mat while practicing yoga considering it is an essential accessory. It’s like finding the right gear for any sport or fitness activity, yoga mats need to match a few criteria as well. 

When buying a yoga mat one must consider few benchmarks like thickness, material, texture are few factors you need to consider. If you’re a beginner, you should grab a softer mat over a firmer option. Soft mats, commonly made from PVC, give you a bit more cushion as compared to firm mats that are made from rubber which help yoga students at a more advanced level with tougher poses. 

Balancing on your head needs some cushioning and if you’re just beginning, you need something too soft on your inexperienced hands. The right mat can also prevent you from slipping, provides a cushion to sensitive joints, and avoids sweat absorption to avoid post-workout sweat odor.

To help you make a decision to buy the right yoga mat, here are some of the best yoga mats to invest in recommended by experts.

Top-rated Yoga Mats on Amazon India

When you are doing yoga, your first relationship of being one is with the earth. It’s important to be in touch with the earth, while doing Hatha Yoga, you can try to be one with the earth by using a mat with natural elements of the earth. A cotton yoga mat is a specially design or fabricated mats used as an aid during the practice of yoga asanas. It helps in preventing the hands and feet from slipping while performing the asana. It is also commonly known as non-slip mats, non-skid mats or sticky mats. While performing on cotton yoga mat our minds experience some relief from the stress and unpredictable nature of life. The mat is made of recyclable material which not only ensures your health but cares for the earth too. Also, the mat is handmade, Anti- skid, Eco-friendly, Anti-Bacterial made from cotton fibres and woven by expert weavers in India.
Price – INR 1449/-
Arka Natural Handmade Cotton Yoga Mat

You might have forgotten, but the body always knows that it is just a piece of the planet. When you practice yoga, you want that to become a conscious and living process for you, so that you experience yourself as one with the earth on which you are living. I would say eighty percent of your health depends on how much you are in tune with the earth. Eighty percent of your chronic ailments can just vanish simply because you found a little rapport with the earth. This mat is made from natural jute fabric and rubber. It is best suited for hot yoga, hatha, vinyasa, yin, restorative, Iyengar.  Plant based jute fiber has cooling and antimicrobial properties which makes this highly sustainable material very easy to maintain. Non-toxic and natural rubber base provides enough cushioning for a comfortable practice.
Price – INR 5249/-
Ida Yog Bhoomi Jute Midnight Wood EcoYoga Mat

This mat can be used for yoga, Pilates, and other floor exercises. It is made of thick, lightweight, durable foam which gives comfortable, cushioning support. The yoga and exercise mat features a textured surface for enhanced traction. This type of reliable traction is important for stability and to safely maintain poses just as useful for beginners new to floor-exercise routines as it is for experienced yogis, Comes along with a carrying strap which makes it easy to carry outdoors.
Price – INR 999/-

Nettie Organic Rubber Base Handloom Cotton Anti-Skid Yoga Mat

This mat is made of handloom Cotton which is a breathable material. NETTIE supreme cotton yoga mat is safe to use for all. The cotton material makes it suitable for all skin types. Cotton being the perfect sweat absorbent you do not have to worry about slipping, making it ideal for any type of yoga practice. The yoga mat is made of pure cotton which can be hand washed so you would never have to worry of sweaty and unclean yoga mats. Being colorfast, it won’t wash away color after any number of washes, thus increasing the lifespan of the product. Also, it is 100% BIO-DEGRADABLE.

Price – INR 890/-

How To Choose the Best Yoga Mat: Questions to ask yourself

What type of yoga mat should I buy?

Which type of yoga mat is better for my needs?

Which kind of yoga mat has the best material?

Which surface do I want? (Cotton, Uncoated, or Coated)

Which length do I need? (Long yoga mats are good for tall people)

If you are looking for the best yoga mats that suit your needs, the first thing you need to do is decide what type of mat surface you want. If you plan to practice yoga in the park, choose a material like cotton because yoga mats are easier to wash outdoors, and if you practice in a park with sand, choose cotton yoga. 

If you are tall, choose a longer yoga mat or if your joints are causing you problems, choose one that you can easily wash with your hands. Just remember that the yoga mat is only sticky when it is clean, so make sure you take care of it. I find that I need to be serviced frequently, but I don’t buy yoga mats for regular maintenance and clean them with a spray that I can use. For mats that are easy to wash, I choose cotton because I practice in parks or in the sand, and not a long yoga mat.

The standard thickness of a yoga mat is 3.5 mm and is ideal for yoga at home or in the gym. If you travel occasionally and are able to do yoga sessions in a nearby park and have no difficulty carrying a mat, you can buy yoga mats that come with a carrier bag. The low weight of the mat makes it easy to carry it around as it is, even if you decide not to buy a yoga mat for your bags. A 1 / 16 ” yoga mat fits into a small bag with space, and it is half known as a travel yoga mat because it is easier to fold and roll. 

In short, these are the points you need to consider while deciding the best yoga mat for yourself:

1. Looks
2. Weight
3. Grip
4. Water Absorbency
5. Durability/Ease of Maintenance
6. Price



Top-rated Yoga Mats on Flipkart India

Below are two topmost rated Yoga mates on Flipkart India. Check them out.
Reference Links :

https://isha.sadhguru.org/in/en/wisdom/article/yoga-best-practices-what-kind-of-yoga-mat-to-use

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The Arogyada
www.arogyada.in
March 9, 2021 / by Deepika Jagasia

Best Foods to eat after workout and get desired results

Best Foods to eat after workout

Eating a nutritious diet is extremely important in our daily lives but eating the right foods especially after exercise can help you recover, build muscle, and prepare for your next regimen. When you work out, your muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts. Hence, it’s really important to consume the right foods as it helps to repair, build muscles, and prepares you for the next day’s workout.

According to research, consuming the right amount of carbohydrates and protein is especially important after a workout. When to eat depends on the type of workout performed according to a few studies. 

Intense weight resistance workouts with a goal of increasing muscle size, it’s suggested to consume 20–30 grams of lean protein and 30–40 grams of healthy carbohydrates 30 minutes after training. For lighter aerobic workouts with a goal to stay in shape, eat a well-balanced meal with the same ratio up to one hour after exercising. Drinking plenty of water and sometimes a sports recovery drink is also necessary for fluid replenishment.

Here’s a quick guide to making the most of your post-workout nutrition.

For Carbs: Sweet potatoes, Quinoa, Oatmeal, Bananas, Pineapple, Kiwi

For Proteins: Eggs, Paneer, Greek yogurt, Chicken, Tuna



For a quick meal you can also choose the following healthy options :

1. Yogabar Multigrain

This Energy Snack Bar has Fruits, Nuts, Oats and Millets with Chia and Sunflower Seeds. This gluten-free cereal bar is a great source of protein, fibre and omega 3s. 

Yogabar Multigrain


2. Fast&Up Reload – Electrolyte Instant Hydration Sports Drink

This drink maintains Hydration and Electrolyte Balance to help you beat the heat and prevent dehydration while you train, travel, or perform any activity.
Fast&Up Reload - Electrolyte Instant Hydration Sports Drink


3. Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies – Mexican Sweet Corn

This soup has a healthy blend of protein to help you build lean muscle. It contains dietary fiber, vitamins, minerals, and 5 Superfoods to help you manage weight effectively.
Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies - Mexican Sweet Corn


4. HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake

These brown rice crisps are a good alternative to bread, loaded with dietary fiber, and are a great source of complex carbs for sustained energy to be used as Pre and Post Workout with High Protein Spreads still low calorie.
HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake


5. M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix

This organic porridge is 100% sugarfree and cholesterol free which can be a perfect drink/ dish for people with diabetes, obesity, low/ high bp and can be consumed anytime through the day, may it be your pre/ post-workout meal, brunching/ snacking.
M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix


Foods to avoid after a workout to lose weight

It’s not advisable to eat desserts, street food after you’ve sweated it out in the gym to shed that unwanted flab around the belly even when you are extremely hungry. It can be really tempting to just stop by and hog some pizzas, ice-creams, or burgers. But please DO NOT give in to the temptations.

If you consume fried, oily, and fatty food after exercising, it can be counter-productive for you. All the efforts that you just put in to lose that stubborn belly fat just go wasted if you load up on these unwanted calories. Here is a list of foods that you should stay away from after a workout session: 

  • Spicy Food
  • Fried Food
  • Carbonated Drinks
  • Coffee
  • Sugary Juices
  • Fast Food
  • Raw Veggies
  • Beans
  • Alcohol 
  • Desserts.

Make sure that you avoid post-workout foods that are high in fat and sugar and low in protein, especially if your goal is weight loss. Cutting back on unhealthy foods means you’re more likely to achieve your fitness goals faster while also improving your overall health.

Reference – https://www.healthline.com/health-news/what-are-the-best-foods-to-eat-after-an-intense-workout

The Arogyada
www.arogyada.in
August 8, 2020 / by drsandeep.net

How to Boost Your Immunity Naturally?

In the wake of the recent Corona pandemic, keeping our immunity at its peak has become one of the highest priority tasks. In this series of posts, we will help you choose the right immunity booster foods and lifestyle modifications to jumpstart a healthy change in your life.

How to Boost Your Immunity Naturally?

What is the meaning of Immunity Boosters?

Immunity is the capability to resist harmful microorganisms entering the circulation and cells and kill the ones which eventually gain entry.  Our immune system uses cells (B cells and T cells, Macrophages etc), Antibodies, Various substances (Cytokines, Lysosomal Enzymes etc) to fight against various viruses and bacteria. Like all other body functions, immunity also requires good nutrition and proper supply of various factors and vitamins which we tend to miss in our casual diets. Those foods, vitamins, fruits which contribute in making our immune system strong are kept in the category of immunity boosters.

Taking proper nutrition helps to reduce the risk and impact of infections, as well as to build strong immune system in long term. While the global population is growing rapidly, and people are living longer, our living environment has changed substantially. It seems that this particular pandemic is going to be a prolonged one and even in future there will always be some infectious diseases for which the course of treatment will not be easy.  Hence, there is a greater need to support our health and wellbeing, primarily our immune system, as it will impact different stages throughout our life.

How to boost your immunity naturally?

While boosting your immunity takes lot of effort, several dietary and lifestyle changes may strengthen the body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.
Here are 8 tips to strengthen your immunity naturally.
Plant based diet is really good for our body because it has necessary vitamins and minerals, which helps our Gut, lower cholesterol and stabilize blood sugar and it’s great for good bowel management., immune system, skin and hair.  Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels. Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.

3. Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive. These foods include yogurt, kimchi, kefir etc. Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.

4. Limit added sugars

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase your risk of getting sick. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease. Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.

5. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems; including exercises include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.

6. Get enough sleep

Sleep and immunity have a close association. In fact, inadequate or poor quality sleep is linked to a higher proneness to sickness. Adults should aim to get atleast 7 hrs of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

7. Stay hydrated

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar

8. Manage your stress levels

Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function. In particular, prolonged psychological stress can suppress the immune response in children.  Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.


Medically Reviewed by: Dr Sandeep Moolchandani MS, (DNB Neurosurgery), MHA

The Arogyada
www.arogyada.in
June 29, 2020 / by drsandeep.net