Tree Yoga Pose (Vrksasana)

Vrksasana clarifies just how challenging it can be to stand on one leg.

(vrik-SHAHS-anna)

vrksa = tree

Tree Yoga Pose (Vrksasana): Step-by-Step Instructions

Step 1:

Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.

Step 2:

Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.

Step 3:

Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.

Step 4:

Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.

Step 5:

Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Tree Yoga Pose (Vrksasana) Information:

Sanskrit Name: Vrksasana

Pose Level: 1

Contraindications and Cautions:

• Headache
• Insomnia
• Low blood pressure
• High blood pressure: Don't raise arms overhead

Modifications and Props:

You can stand with your back braced against a wall if you feel unsteady in this pose.

Deepen the Pose:

As with Tadasana , you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.

Preparatory Poses:

• Baddha Konasana
• Utthita Trikonasana
• Virabhadrasana II

Follow-up Poses:

• Standing poses

Beginner's Tip:

If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.

Health Benefits:

• Strengthens thighs, calves, ankles, and spine
• Stretches the groins and inner thighs, chest and shoulders
• Improves sense of balance
• Relieves sciatica and reduces flat feet

Partnering:

If you are practicing Vrksasana with arms raised overhead, a partner can help you lift and lengthen your arms. First raise your arms perpendicular to the floor. Have your partner stand behind you and press inward against your outer upper arms, then lift your outer arms toward the ceiling. At the same time, draw your inner arms downward, from the wrists to the tops of the shoulders.

Variations:

Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.

Content & Image Courtesy: https://www.yogajournal.com/poses/tree-pose

Ten Health Benefits of Sex

Type "sexual health" into a search engine, and it is likely that you will be bombarded with pages of articles covering anything and everything, from sexual norms and advice on relationships, birth control, and pregnancy, to information about STDs and how to avoid them. What is less often discussed, however, is the abundant physical and psychological health benefits of sex. We have put together a list of the top health benefits of sex, as backed up by science.

Sex has numerous physical and psychological health benefits.

In exploring just how sex affects the mind and body, the list of potential benefits appears to be endless.

Aside from reproduction, pleasure, and intimacy, sex seems to have a positive impact on many life areas, including work, physical and cognitive performance, marriage, and happiness into our senior years. Sex may also have a positive effect on certain organs and conditions, as well as a preventive effect on some diseases.

For example, a recent study published in the Journal of Management found that maintaining a healthy sex life at home might boost job satisfaction and engagement at work.

Sex may also play a fundamental role in preserving a happy marriage, according to research published in Psychological Science. Partners are suggested to experience a sexual "afterglow" that lasts for up to 48 hours following sexual intercourse. This afterglow is associated with higher levels of long-term relationship satisfaction.

Sex is also considered a significant form of exercise. Sex burns around 85 calories, or 3.6 calories per minute, according to a study published in PLOS One.

These few examples are a drop in the ocean of the numerous health benefits of sexual activity and masturbation that are presented in studies from around the globe. Medical News Today provide the low-down on the top evidence-based health benefits of sex.

1) Improves Immunity:

Participating in sex one to two times per week appears to be the optimum frequency to boost the immune system, according to research published in Psychological Reports.

Scientists can test how tough our immune systems are by measuring levels of an antibody called immunoglobulin A (IgA) in saliva and mucosal linings.

Study authors Carl Charnetski, from Wilkes University in Pennsylvania, and his colleague Frank Brennan found that people who had sex once or twice per week had a 30 percent increase in IgA. However, the same results were not seen in individuals who had sex more or less frequently.

Clifford Lowell, an immunologist at the University of California-San Francisco, says that people who are sexually active are exposed to more infectious agents than individuals who are not sexually active. The immune system responds to these infectious agents by producing more IgA, which may protect against colds and flu.

For those of you who have sex more or less frequently than the optimal amount, fear not. According to another study by Charnetski, petting a dog can also significantly raise IgA.

2) Good For The Heart:

Physical activities that exercise the heart are good for your health, and this includes sex. Being sexually aroused increases heart rate, with the number of beats per minute peaking during orgasm.

Men who have regular sex are 45 percent less likely to develop heart disease.

Men, in particular, have been shown to benefit from the effect of sex on the heart. A study published in the American Journal of Cardiology, involving men in their 50s, suggested that men who have sex at least twice per week have a 45 percent reduced risk of heart disease, compared with men who have sex less frequently.

The American Heart Association say that heart disease should not affect your sex life. Heart attacks or chest pain caused by heart disease rarely happen during sex and, for the most part, it is safe to have sex if your heart disease has stabilized.

The heart's response to sex is comparable with mild to moderate effort encountered in daily activities, according to research published in the European Heart Journal. If you can take part in activities that have a similar impact on the heart - such as walking up two flights of stairs - without chest pain, then you can usually assume that it is safe to have sex.

More research is currently needed to draw connections between specific cardiovascular conditions and sex, particularly for women and older adults.

3) Lowers Blood Pressure:

Research conducted by Michigan State University and published in the Journal of Health and Social Behavior found that sex in later years might reduce the risk of high blood pressure - at least for women.

Women in the study aged between 57 and 85 years who found sex pleasurable or satisfying were less likely to have hypertension. However, male study participants who had sex once per week or more were twice as likely to experience heart problems than men who were sexually inactive.

In another study published in Behavioral Medicine, researchers found that the act of hugging can help a person to maintain a healthy blood pressure.

According to the American Heart Association, high blood pressure increases the risk of heart attack and stroke and can also affect your sex life. High blood pressure has an impact on blood flow throughout the body and can prevent enough blood flowing to the pelvis.

In men, high blood pressure can lead to erectile dysfunction and in women, high blood pressure can lower libido and reduce interest in sex. It is considered safe to have sex if you have high blood pressure. However, if you are concerned or are having problems in the bedroom, seek advice from your doctor.

4) Relieves Pain:

A headache may often be used as a reason to avoid sex. However, before you reach for the painkillers, neurologists have found that sexual activity can relieve head pain associated with a migraine or cluster headache in some people.

Sex has been shown to ease the pain associated with migraines and cluster headaches.

The research was conducted by the University of Munster in Germany and published in Cephalalgia. In individuals with a migraine, 60 percent of people reported an improvement in pain after sexual activity, while 37 percent of people with a cluster headache reported an improvement.

The University of Munster researchers explain that sex triggering the release of endorphins is the mechanism behind the pain relief. Endorphins are the body's natural painkillers and are released through the central nervous system, which can reduce or eliminate pain the experienced with a headache.

In other research published in Pain, women were found to experience reduced pain sensitivity and had an increased pain tolerance threshold when experiencing pleasure through vaginal self-stimulation.

5) Reduces The Risk of Prostate Cancer:

Men who frequently ejaculate could be protected against prostate cancer, the most common cancer among men in the United States.

Research led by Michael Leitzmann, from the National Cancer Institute in Bethesda, MD, and published in JAMA, discovered that men who ejaculated 21 times per month or more were a third less likely to develop prostate cancer than men who ejaculated between four and seven times per month.

Leitzmann and team have a number of theories as to why increased ejaculation may help to prevent prostate cancer.

The first theory is that frequent ejaculation may allow the prostate gland to clear out carcinogens, and materials that may orchestrate the development of carcinogens. Another theory suggests that regular drainage of prostate fluid stops crystalloid microcalcifications - which are associated with prostate cancer - from developing in the prostate duct.

Men who have more than 12 ejaculations per month may also benefit, although the researchers note that at this point, the research would not warrant recommending men to change their sexual behavior.

6) Improves Sleep:

Do you have trouble getting to sleep at night? Sexual activity could be just what the doctor ordered.

Some of the chemicals released during sex may help you to fall asleep more easily.

Insufficient sleep is a public health problem, according to the Centers for Disease Control and Prevention (CDC). Around 50 to 70 million adults in the U.S. have a sleep disorder.

Sex could be the answer to help you achieve the recommended 7 to 9 hours of sleep per night.

During sex and orgasm, a cocktail of chemicals are released in the brain, which includes oxytocin, dopamine, and a rush of endorphins. Oxytocin, also known as the "cuddle hormone," facilitates closeness and bonding, and it surges during sex and orgasm in both men and women.

After orgasm, it is thought that the effect of oxytocin, combined with the release of the hormone prolactin (which is linked to the feeling of satiety and relaxation), makes you feel sleepy.

In women, a rise in estrogen levels during sex has been shown to enhance their REM cycle, according to a study published in the Journal of Women's Health.

In men, the prefrontal cortex - the area of the brain associated with alertness, consciousness, and mental activity - "switches off" after orgasm. According to a study published in Neuroscience & Biobehavioral Reviews, this process is connected with the release of oxytocin and serotonin, both of which have sleep-inducing effects.

7) Relieves Stress:

Stress can cause all kinds of health problems, from headaches, problems sleeping, muscle tension, and upset stomach, to more severe conditions, including a weakened immune system and chronic depression.

Evidence published in Psychosomatic Medicine demonstrated that physical or emotional intimacy in couples is associated with reduced stress levels.

A study published in Biological Psychology found that people who engaged in penetrative sex experienced lower stress-related blood pressure when public speaking than individuals who had masturbated or had non-coital sex. Participants in the study who abstained from sex had the highest blood pressure levels triggered by stress.

Stuart Brody, a psychologist at the University of Paisley in the United Kingdom, hypothesized that the calming effect might be caused by the release of the "pair-bonding" hormone, oxytocin.

Also Read: A Beginner's Guide to Meditation

8) Boosts Brain Power:

Research published in the Archives of Sexual Behavior suggests that frequent sex may improve women's memory. Results from a computerized word-memory task found that women who had penetrative sex had better memory recognition of abstract words.

Frequent sex may improve a woman's ability to memorize words.

The researchers note that at this stage, it is unclear whether sex improves memory or if better memory leads to more sex. However, they say that sex may improve memory by stimulating the creation of new neurons in the hippocampus - the region of the brain that is involved in learning and memory.

Another study, by the University of Amsterdam in the Netherlands and published in Personality and Social Psychology Bulletin, found that thinking about love or sex has different effects on our brains.

Thinking about love activates long-term perspective and global processing, which promotes creative thinking and interferes with analytical thinking. However, in contrast, thinking about sex triggers short-term perspective and local processing, which then promotes analytical thinking and interferes with creativity.

9) Increases Lifespan:

Do you want to live longer? Sexual activity could hold the key to a longer life.

A study published in The BMJ concluded that sexual activity might have a protective effect on men's health.

The researchers tracked the mortality of almost 1,000 men aged between 45 and 59 over the course of 10 years. They found that risk of death was 50 percent lower in men who frequently had orgasms than men who did not regularly ejaculate.

Other research also concluded with similar results. A 25-year study published in The Gerontologist determined that in men, frequent intercourse was a significant predictor of longevity, whereas in women, those who reported past enjoyment of sex lived longer.

10) Boosts Self-Esteem:

In addition to all the physical benefits, having frequent satisfying sex may improve emotional wellness.

People who enjoy casual sex tend to report higher self-esteem and well-being.

Research published in Social Psychology and Personality Science found that among college students, those who enjoyed casual sex reported higher well-being and self-esteem levels, compared with students who did not have casual sex.

On the other side of the coin, according to a study published in the Journal of Adolescent Health, women with higher self-esteem reported having more satisfying sex, including having more orgasms.

These are just some of the many benefits that sex can have for your health. While sex can be a pleasurable and exciting activity, it is important to remember that practicing safe sex can reduce the risks of contracting STDs, as well as helping to avoid unplanned pregnancies.

Content & Image Courtesy: https://www.medicalnewstoday.com/articles/316954.php

Lotus Yoga Pose (Padmasana)

The ultimate yoga pose, Padmasana or Lotus Pose requires open hips and consistent practice.

(pod-MAHS-anna)

padma = lotus

Lotus Yoga Pose (Padmasana): Step-by-Step Instructions

Step 1:

Sit on the floor with your legs straight in front. Bend your right knee and bring the lower leg up into a cradle: The outer edge of the foot is notched into the crook of the left elbow, the knee is wedged into the crook of the right elbow, and the hands are clasped (if possible) outside the shin. Lift the front torso toward the inner right leg so the spine lengthens (and the lower back does not round). Rock your leg back and forth a few times, exploring the full range of movement of the hip joint.

Step 2:

Bend the left knee and turn the leg out. Rock your right leg far out to the right, then lock the knee tight by pressing the back of the thigh to the calf. Next swing the leg across in front of your torso, swiveling from the hip and not the knee, and nestle the outside edge of the foot into the inner left groin. Be sure to bring the right knee as close to the left as possible, and press the right heel into the left lower belly. Ideally the sole of the foot is perpendicular to the floor, not parallel.

Step 3:

Now lean back slightly, pick the right leg up off the floor, and lift the left leg in front of the right. To do this hold the underside of the left shin in your hands. Carefully slide the left leg over the right, snuggling the edge of the left foot deep into the right groin. Again swivel into position from the hip joint, pressing the heel against the lower belly, and arrange the sole perpendicular to the floor. Draw the knees as close together as possible. Use the edges of the feet to press the groins toward the floor and lift through the top of the sternum. If you wish, you can place the hands palms up in jnana mudra, with the thumbs and first fingers touching.

Step 4:

Padmasana is the sitting asana par excellence, but it's not for everybody. Experienced students can use it as a seat for their daily pranayama or meditation, but beginners may need to use other suitable positions. In the beginning, only hold the pose for a few seconds and quickly release. Remember that Padmasana is a "two-sided pose," so be sure to work with both leg crosses each time you practice. Gradually add a few seconds each week to your pose until you can sit comfortably for a minute or so. Ideally you should work with a teacher to monitor your progress.

Pose Information:

Sanskrit Name: Padmasana

Pose Level: 1

Contraindications and Cautions:

• Ankle Injury
• Knee Injury
• Padmasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher.

Modifications and Props:

Matsyasana (pronounced mot-see-AHS-anna, matsya = fish), dedicated to one of the 10 main incarnations of the god Vishnu, the fish.

A preliminary step on the way to full Padmasana is Ardha Padmasana (pronounced ARE-dah, ardha = half). After bringing the first leg into position, as described above, simply slip the lower leg under the upper and the foot to the outside of the opposite hip. If the upper leg knee doesn't rest comfortably on the floor, support it with a thickly folded blanket. As with its companion, be sure to work with both leg crosses for the same length of time during each practice session.

Deepen the Pose:

When using Padmasana as a seat for meditation or pranayama, there's a tendency for students to cross their legs in the same way day after day. Eventually this can lead to distortions in the hips. If you are regularly using this pose as a platform for meditation or formal breathing, be sure to alternate the cross of the legs daily. One simple method to help you remember to do this is to bring the right leg in first on even-numbered days, the left leg first on odd-numbered days.

Preparatory Poses:

• Ardha Matsyendrasana
• Baddha Konasana
• Janu Sirsasana
• Virasana

Follow-up Poses:

• Adho Mukha Svanasana
• Supta Padangusthasana

Also Explore: Standing Forward Bend Yoga Pose (Uttanasana)

Beginner's Tip:

During the cradle warm-up the outer ankle is often overstretched. Push through the inner edge of the foot against the upper arm to equalize the two ankles. Then when you bring the foot across into the opposite groin, see that you maintain this even stretch of the inner and outer ankles.

Health Benefits:

• Calms the brain
• Stimulates the pelvis, spine, abdomen, and bladder
• Stretches the ankles and knees
• Eases menstrual discomfort and sciatica
• Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
• Traditional texts say that Padmasana destroys all disease and awakens kundalini.

Variations:

Matsyasana (pronounced mot-see-AHS-anna, matsya = fish), dedicated to one of the 10 main incarnations of the god Vishnu, the fish.

Perform Padmasana. Then hold your feet with the opposite-side hands, lift your chest, and extend your neck and head. Slowly lean back with an exhalation until the crown of your head touches the floor. Cross the forearms, clasp the elbows with the opposite hands, and swing the forearms overhead, onto the floor. Take a few breaths. Finally, release the torso fully onto the floor and stretch the arms out on the floor, parallel to each other. Hold for 30 seconds to a minute. Inhale to come up, leading with the sternum and keeping the head back. Repeat with the other leg on top for the same length of time.

Content & Image Courtesy: https://www.yogajournal.com/poses/lotus-pose

How To Increase Red Blood Cell Count

A low red blood count or anemia can cause feelings of fatigue and weakness. When people have a lower red blood count than normal, their body has to work overtime to get enough oxygen to the cells. This can leave a person feeling drained.

Low red blood cell count can cause a variety of symptoms and complications.

There are several diet and lifestyle changes that people can make to help the body increase the number of red blood cells. However, if symptoms persist, it is important to see a doctor.

Red blood cells are the most abundant cells in human blood. The cells contain hemoglobin, which is a protein that carries oxygen around the body. Hemoglobin is also responsible for the blood's distinctive color.

Red blood cells will circulate in the body for an average of 115 days. After this, they go to the liver, where they are broken down, and their nutrients are recycled back into the cells.

Red blood cells are continuously produced in the bone marrow. If the body does not receive a regular supply of necessary nutrients, the red blood cells may become malformed or die off at a faster rate than the body can replace them.

Symptoms:

Having a low red blood count or anemia can cause symptoms such as:

• Fatigue
• Dizziness
• Shortness of breath
• Heart palpitations

Also Read: What's To Know About High White Blood Cell Count?

Anemia can lead to serious complications that may be life-threatening if left untreated.

Diet:

A low red blood cell count is usually due to low consumption of essential nutrients. Eating more nutrient-rich foods can give the body the necessary tools to create healthy red blood cells.

These vitamins and minerals can also be taken as supplements, although it is best to get nutrients straight from healthful foods. Try to consume foods rich in the following nutrients:

Iron:

Iron is the nutrient most commonly associated with anemia. The body uses iron to make the hemoglobin that stores the oxygen in the blood cells. Without iron, these cells can die or be unable to deliver oxygen to the body.

Eating foods rich in iron can help prevent symptoms of anemia and keep the blood healthy. Sources of iron include:

• Shellfish, such as oysters, clams, and mussels
• Spinach
• Fortified cereals
• Prune juice
• Tuna
• Beef
• Tofu
• Chicken liver
• White beans
• Lentils

Vitamin B-12:

Vitamin B-12 is important for brain function and creating new red blood cells. Low vitamin B-12 levels can prevent red blood cells from fully maturing. This deficiency can lead to abnormal red blood cells called megaloblasts, and a condition called megaloblastic anemia.

Vitamin B-12 is bound to protein in food and is naturally found in red meat, fish, and shellfish. Dairy products, such as milk and cheese, also contain vitamin B-12.

Vitamin B-12 is often added to fortified breakfast cereals, soya and nut milks, and nutritional yeast to supplement a person's daily intake, particularly if they do not eat meat or dairy.

Also Read: 10 Benefits of Magnesium

Vitamin B-9:

Vitamin B-9 is also known as folic acid or folate. It is an essential nutrient for the nervous system and adrenal glands and helps create new cells in the body.

People with low levels of folate may develop anemia. Foods high in folic acid include:

• Lentils
• Garbanzos
• Asparagus
• Spinach
• Enriched breads and grains

Vitamin C:

While vitamin C does not directly affect the red blood cells, it is still important because it helps the body absorb more iron. Iron helps increase the number of red blood cells that the body can make.

Vitamin C is found in a variety of foods, including:

• Kiwi fruit
• Sweet red pepper
• Strawberries
• Oranges
• Grapefruit juice

Copper:

Copper is an essential mineral that helps the body use the iron in the bloodstream. If there is not enough copper in the body, it can be difficult for the body to absorb the iron the blood cells need to survive.

Copper can be found in foods such as:

• Beef liver
• Shellfish, such as oysters and crabs
• Cashews
• Sunflower seeds
• Lentils

Vitamin A:

Retinol, commonly known as vitamin A, supports the red blood cell count in a similar way to copper. It can help the cells absorb the iron they need to stay healthy.

Foods rich in vitamin A include:

• Beef liver
• Sweet potato
• Carrot
• Cod liver oil
• Dark leafy greens, such as kale, collards, and spinach
• Certain fruits, including cantaloupe and mango

Lifestyle Changes:

Making simple lifestyle changes can make a big difference in increasing red blood cell count.

Reducing alcohol consumption:

It may be helpful to eliminate or reduce alcoholic beverages from the diet, as drinking too much alcohol may lower the RBC count.

According to dietary guidelines in the United States, moderate drinking for men is two alcoholic drinks per day or less and moderate drinking for women is one alcoholic drink a day or less.

Exercising:

Moderate exercise is beneficial for everyone, but it is especially important to create healthy red blood cells.

Sustained vigorous exercise that raises the heart rate causes the body and brain to need more oxygen. This is why the heart beats faster, and the lungs breathe deeper and quicker.

This need for oxygen stimulates the body to produce more red blood cells. Regular exercise combined with a healthful diet means the bone marrow has the best tools to create those cells.

Workouts include:

• Running
• Jogging
• Cycling
• Swimming
• Guided exercise classes, such as spinning or aerobics

Understanding blood count:

Normal red blood cell counts vary from around 4.7 to 6.1 million cells per microliter (µL) for men and 4.2 to 5.4 million cells per µL for women. The normal count in children is 4.0 to 5.5 million cells per µL.

These ranges can vary from person to person, and may also change depending on the lab that is doing the tests.

Lower than average red blood cell counts can be caused by a number of disorders. These can include:

• Bleeding and hemorrhaging
• Malnutrition
• Kidney disease
• Bone marrow failure
• Pregnancy
• Overhydration

Higher than average red blood cell counts are dangerous and possibly life-threatening as well. They can be caused by several conditions, including:

• Heart conditions
• Bone marrow disease
• Smoking tobacco
• Kidney problems
• Dehydration

Certain medications can also affect the blood count, making it higher or lower than normal levels.

When to see a doctor:

Dietary and lifestyle changes are not enough in some cases, and doctors may recommend other options to help increase the number of red blood cells.

Doctors may prescribe certain medications to stimulate the production of red blood cells in the body. Hormone treatment may be prescribed in cases of anemia caused by cancer, kidney disease, diabetes, or any other disorder that may have caused the body's natural hormones to malfunction.

If test results show that the person's low red blood cell count is caused by something else, doctors will attempt to treat the underlying condition. This may help the red blood cell count improve on its own, although diet and lifestyle choices can support this.

In rare cases, doctors recommend blood transfusions. This is typically only done if the body does not respond to medications and lifestyle changes.

Content & Image Courtesy: https://www.medicalnewstoday.com/articles/319457.php

Hero Yoga Pose (Virasana)

Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

(veer-AHS-anna)

vira = man, hero, chief

Hero Pose: Step-by-Step Instructions

Step 1:

Kneel on the floor (use a folded blanket or bolster to wedge between your calves and thighs if necessary), with your thighs perpendicular to the floor, and touch your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor. Angle your big toes slightly in toward each other and press the top of each foot evenly on the floor.

Step 2:

Exhale and sit back halfway, with your torso leaning slightly forward. Wedge your thumbs into the backs of your knees and draw the skin and flesh of the calf muscles toward the heels. Then sit down between your feet.

Step 3:

If your buttocks don't comfortably rest on the floor, raise them on a block or thick book placed between the feet. Make sure both sitting bones are evenly supported. Allow a thumb's-width space between the inner heels and the outer hips. Turn your thighs inward and press the heads of the thigh bones into the floor with the bases of your palms. Then lay your hands in your lap, one on the other, palms up, or on your thighs, palms down.

Step 4:

Firm your shoulder blades against the back ribs and lift the top of your sternum like a proud warrior. Widen the collarbones and release the shoulder blades away from the ears. Lengthen the tailbone into the floor to anchor the back torso.

Step 5:

At first stay in this pose from 30 seconds to 1 minute. Gradually extend your stay up to 5 minutes. To come out, press your hands against the floor and lift your buttocks up, slightly higher than the heels. Cross your ankles underneath your buttocks, sit back over the feet and onto the floor, then stretch your legs out in front of you. It may feel good to bounce your knees up and down a few times on the floor.

Also Read: Seated Forward Bend Yoga Pose (Paschimottanasana)

Hero Yoga Pose Information:

Sanskrit Name: Virasana

Pose Level: 1

Contraindications and Cautions:

• Heart problems
• Headache: Practice this pose lying back on a bolster.
• Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.

Modifications and Props:

If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.

Deepen the Pose:

Cup your hands around the knees, straighten the arms fully, and pull on the knees. Firm your shoulder blades against your back, lift the top sternum, and release your chin down onto the chest without straining the back of your neck. Hold for 10 to 20 seconds. Then let go of the knees and raise your head back to neutral without losing the lift of the sternum.

Preparatory Poses:

• Balasana
• Baddha Konasana

Follow-up Poses:

• Padmasana
• Bakasana

Inversions, backbends, and standing poses.

Beginner's Tip:

Often the inner top feet press more heavily into the floor than the outer top feet. Press the bases of your palms along the outer edges of the feet and gently push the pinky-toe sides of the feet to the floor.

Health Benefits:

• Stretches the thighs, knees, and ankles
• Strengthens the arches
• Improves digestion and relieves gas
• Helps relieve the symptoms of menopause
• Reduces swelling of the legs during pregnancy (through second trimester)
• Therapeutic for high blood pressure and asthma

Partnering:

A partner can help you learn to lengthen the spine in this pose. Perform Virasana. Have your partner sit behind you and firmly grasp the base of your skull with the thumb and index finger of one hand. As you lengthen the tailbone into the floor, have your partner tug up on the skull base, lengthening the back spine between its two "poles." Release the crease of your neck into this space between the base of the skull and the back of the neck.

Variations:

Clasp your hands, extend your arms forward (perpendicular to your torso and parallel to the floor), turn the palms away from your torso (so the thumbs point to the floor), then raise the arms on an inhalation perpendicular to the floor, with the palms facing the ceiling. Stretch actively through the bases of the index fingers.

Content & Image Courtesy: https://www.yogajournal.com/poses/hero-pose

What's To Know About High White Blood Cell Count?

White blood cells are vital components of the blood. Their role is to fight infection, and they are essential for health and well-being.

If a person has a high white blood cell count, it may indicate that they have an infection and that the immune system is working to destroy it. It may also be a sign that the person is experiencing physical or emotional stress. People with particular blood cancers may also have high white blood cells counts.

A low white blood cell count can signal that something is destroying the cells faster than they are being made, or that the body is producing too few of them.

White blood cells account for approximately 1 percent of the total blood cells, and they are essential to normal immune function. White blood cells are also known as leukocytes.

The white blood cells have a very important function in protecting the body from attack. This can be from bacteria, viruses, or other foreign substances that the body sees as some kind of threat.

White blood cells are continuously produced in the bone marrow and kept ready within the blood and lymphatic systems until they are needed.

Types:

Most people will produce large numbers of white blood cells, around 100 billion per day. Normal reported laboratory levels are between 4,000 and 11,000 cells per microliter of blood, although this can vary according to a person's race.

There are several different types of white blood cells, each with varying responsibilities:

• Lymphocytes are vital for producing antibodies that help the body to defend itself against bacteria, viruses, and other perceived threats
• Neutrophils are powerful white blood cells that destroy bacteria and fungi
• Basophils alert the body to infections by secreting chemicals into the bloodstream, mostly to combat allergies
• Eosinophils are responsible for destroying parasites and cancer cells, and they are part of an allergic response
• Monocytes are responsible for attacking and breaking down germs or bacteria that enter a person's body

When they are needed, monocytes travel to other organs, such as the spleen, liver, lungs, and bone marrow, where they transform into a cell called a macrophage. A macrophage is responsible for many cellular functions, including removing dead or damaged tissue, destroying cancer cells, and regulating the immune response.

Also Read: Why Is It Important to Eat Healthy Food Instead of Junk Food?

High levels:

An increase in white blood cells is known as leukocytosis. It typically occurs in response to the following conditions:

• Infection
• Immunosuppression
• Medications such as corticosteroids
• A bone marrow or immune disorder
• Certain cancers such as acute or chronic lymphocytic leukemia
• Inflammation such as that experienced with rheumatoid arthritis
• Injury
• Emotional stress
• Labor
• Pregnancy
• Smoking
• Allergic reactions
• Excessive exercising

Certain respiratory illnesses, such as whooping cough or tuberculosis may cause the levels of white blood cells to increase.

In some cases, all white blood cells are affected. However, some people have a specific disease in which only one type of white blood cell is affected.

If levels of one particular type of white blood cell rise, this may be due to a specific trigger.

• Monocytes: If a person has high levels of monocytes, it may indicate the presence of chronic infection, an autoimmune or blood disorder, cancer, or other medical conditions.
• Lymphocytes: If there is an elevation in the level of lymphocytes, the condition is known as lymphocytic leukocytosis. This may occur as a result of a virus, or an infection such as tuberculosis. It may also be linked to specific lymphomas and leukemias.
• Neutrophils: If a person has heightened levels of neutrophils in their body, the disorder is known as neutrophilic leukocytosis. This condition is a normal physical response to an event, such as infection, injury, inflammation, some medications, and certain types of leukemia.
• Basophils: Increased levels of basophils may occur in people with a history of underactive thyroid disease, known as hypothyroidism, or in certain other medical conditions.
• Eosinophils: If a person registers high levels of eosinophils, the body may be reacting to a parasitic or other infection, allergen, or asthma.

Sometimes, there is no identifiable cause for the rise in white blood cells. This is known as idiopathic hypereosinophilic syndrome. It can lead to serious complications, such as heart, lung, liver, skin, and nervous system damage.

Those affected by idiopathic hypereosinophilic syndrome may experience symptoms such as:

• Weight loss
• Fevers
• Night sweats
• Fatigue
• Coughing
• Chest pain
• Swelling
• Stomach ache
• Skin rash
• Pain
• Weakness
• Confusion
• Coma

Other imbalances:

If levels of white blood cells are lower than usual, this may be a sign that the person has a weakened immune system, due, for example, to HIV or AIDS. This deficiency is why people with these diseases are more susceptible to infection.

Abnormal blood cell production is also a feature of cancers, such as leukemia and lymphoma.

A number of conditions, collectively known as myeloproliferative disorders, can occur in the bone marrow. These develop when too many immature blood cells are produced, leading to an imbalance. These are rare conditions that may or may not be malignant.

Signs, symptoms, and complications

If the white blood cell count is too high this can indicate that there is a problem such as cancer or an infection. A blood test can be used to assess the white blood cell count, and other tests will be needed to pinpoint the exact cause of the problem.

Content & Image Courtesy: https://www.medicalnewstoday.com/articles/315133.php

10 Benefits of Magnesium

There’s a good reason magnesium is often called “The Magic Mineral” – it plays a crucial role in over 300 enzymatic reactions within the body, impacting everything from energy metabolism and stress management to hormone balance, detoxification, sleep, and the creation of proteins. (source) Years ago, I discovered it was the key to resolving my restless leg syndrome, which did indeed feel pretty magical after years of suffering.

Unfortunately, according to the World Health Organization, only about 25% of Americans are consuming adequate levels of magnesium, but that’s only one factor contributing to what CNN calls the “invisible deficiency.” (source) More on why later plus how to choose the best magnesium supplement, but first let’s take a closer look at just a little of what this mineral does:

10 Benefits of Magnesium:

1. Hormone Balance:

Magnesium helps to balance cortisol, supports the thyroid, and aids in the production of progesterone, estrogen, and testosterone. (source)

2. Bone Health:

We’ve long been told that calcium “builds strong bones,” but that’s not the whole story. When we consume a lot of calcium without magnesium, the calcium collects in soft tissues rather than going to our bones where it is needed. Magnesium is needed because it stimulates the hormone calcitonin, which is what directs calcium into the bones. It’s no surprise, then, that magnesium supplementation has been shown to improve bone density in both children and certain elderly populations. (source 1, source 2)

3. Energy Support:

Magnesium is crucial to the function of mitochondria, which are the power plants of the cell. Our mitochondria fuel every aspect of health, from brain function and muscle strength to cell repair and enzyme creation. Poor mitochondrial function reduces energy levels, so we want to keep the little guys happy. (source)

4. Emotional Relaxation and Restful Sleep:

Magnesium helps to relax achy muscles and calm the mind by supporting the production of the neurotransmitter GABA.

5. Stress Support:

Sometimes called “The Original Chill Pill,” magnesium helps to balance cortisol (stress hormone) levels in the body. (source)

6. Muscle Relaxation:

Calcium helps our muscles contract, while magnesium helps them relax. That’s why epsom salt baths (magnesium sulfate) are often recommended for easing achy muscles and growing pains.

7. Beautiful Skin & Healthy Joints:

Magnesium stimulates the synthesis of collagen and elastin, which provide structure for our skin and allow it to “snap back” into place like a rubber band. (source) Collagen also supports healthy joints, muscle and other connective tissue.

8. Digestive Health:

Magnesium can be helpful for constipation because it speeds up bowel transit time.

9. Cardiovascular Health:

Helps regulate heart beat and relaxes smooth muscle – including the smooth muscle of your arteries – which improves blood flow. In Got Magnesium? Those With Heart Disease Should, WebMD writes that heart patients “who took magnesium had better blood vessel function and their hearts showed less stress during treadmill exercise compared to the placebo group. Nearly three-quarters of the patients were magnesium-deficient at the beginning of the study, but their levels rose to nearly normal by the end.”

10. Detoxification:

Magnesium is needed to make glutathione, which is considered the “master antioxidant” of the body. Glutathione plays a huge role in detoxification and immune function, among other things.

Considering its far-reaching influence on so many aspects of our health, you can imagine how numerous and common deficiency symptoms of magnesium are.

So, why are so many of us magnesium deficient?

Here are the most common reasons:

• Foods are lower in magnesium content than they used to be due to soil depletion (source)
• Certain foods and drinks, such as caffeine, alcohol and sugar, deplete our magnesium stores.
• Stress increases our magnesium burn rate, or the rate at which we burn through magnesium.
• If we have a damaged gut, our bodies cannot adequately absorb the magnesium we do get through food.

Some medications also deplete our bodies of magnesium. Here’s a partial list.

Fortunately, there are ways to improve magnesium levels (when needed) despite these challenges.

Magnesium Deficiency Symptoms:

• Headaches and migraines
• Difficulty sleeping/Insomnia (source)
• Muscle spasms and cramps
• Calcium kidney stones
• Fatigue
• Nervousness
• Irritability
• Blood pressure and heart irregularities
• Bedwetting in children (magnesium deficiency can cause a stiff bladder, making complete excretion during the day and control of the bladder at night difficult)
• Nervous system issues in children (jittery, hyperactive)
• Eye twitching
• PMS
• Food cravings, especially for magnesium-rich foods like chocolate

Additional source: International Integrative Educational Institute, Advanced Professional Herbal & Nutritional Skills Program.

Can I do a blood test to see if I am low on magnesium?

One frustrating issue with magnesium is that because it is stored deep in mitochondrial cells, heart cells, and other cells, we really can’t measure it usefully in the blood. (source) Because testing isn’t accurate, practitioners often consider stress load, gut function, and symptoms associated with deficiency when recommending magnesium supplementation.

My “aha moment” regarding my own magnesium deficiency came in my early twenties when I decided to wean myself off of tranquilizers for severe restless leg syndrome. I knew I wanted to find a natural solution, and my research led me to try magnesium supplements. It completely resolved my RLS, and I’ve been medication-free for over ten years now. There are a few other factors that may contribute to RLS symptoms as well – for more information check out Restless Leg Syndrome Home Remedies.

How do I improve my magnesium levels?

The best way to get magnesium is through food, because whole foods come with cofactors that help with nutrient absorption. However, due to soil depletion and other factors such as stress and gut function, it’s extremely difficult to get all we need from food.

In addition to consuming foods rich in magnesium, supplements are often needed to reach optimal levels. Magnesium is also well-absorbed through the skin, which is why this recipe for homemade bath salts can be helpful.

What foods are high in magnesium?

So, a cool fun fact (nerd alert!) is that magnesium is the center atom of chlorophyll, therefore anything green has magnesium, and the darker the green the more magnesium. However, not all magnesium-rich foods are green. Here’s are some you might want to consider incorporating:

• Chlorella and spirulina – This is a good supplement that includes both.
• Dark leafy greens like kale, spinach, swiss chard, beet greens, turnip greens
• Sprouted pumpkin seeds
• Sesame seeds
• Sprouted sunflower seeds
• Soaked cashews
• Soaked almonds
• Oily fish such as salmon
• Avocado
• Dark chocolate
• Bananas
• Molasses

Content & Image Courtesy: https://www.mommypotamus.com/magnesium/