• Intensity- This generally refers to the stress amount provided by any exercise program, typically the resistance amount being used. While doing any exercise, you have to consider that you do not giving extra stress to your muscles. Especially for cardiovascular exercise, the intensity must be moderate or low. For resistance training, the intensity should be light. Better intensity level can reduce the injury while doing exercises.
• Volume- Volume refers to the duration of time we engage in exercise. This typically means the repetitions number and number of sets done per exercise. The common recommendation for someone interested in fitness is 1-3 sets comprising of 8-12 repetitions of every exercise. During the base program, best way is to do only 1-2 sets with 12-17 repetitions for most exercises.
• Duration- Duration mainly refers to the time length while following any training session. The resistance training routines mainly require 30- 60 minutes. However, one can also get benefited by doing 15-minute sessions.
• Frequency- Frequency, on the other hand, refers to how often the training session is followed. Trainers generally recommend that we need to do exercise properly so that each muscles get warmed up.  The training session must be done approximately 2-3 times a week. Frequency is also affected by other factors like recovering ability and the overall condition.
• · Recovery- Recovery refers to the amount of rest which is necessary for our muscles to recover. You need to take it into consideration while performing any exercise. Try to take at least 30 to 90 seconds of rest after doing workouts for long hours.
• · Balance- The fitness program must be balanced, so that the end result should be maximum and satisfactory. A normal balanced program is the one which considers the inborn engineering of the body and is well-designed to grow the muscles in balance.
• · Exercise Selection- Once the needs and goals have been assessed & all the variables of the program like volume, intensity, frequency, duration, recovery & balance have been fixed, the last thing remaining is to choose the suitable exercises.

These are the best ways to boost the outcome of an individual exercise plan.

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• The best way to relax the body is to systematically release and tense all the body muscles. Just start with the toes and then relax & tense the muscles in the feet, your thighs, craves, buttocks, shoulders, head, arms and abdomen. No need to spend long time on it but a few minutes doing and spend it at each session can give you amazing results.
• Other effective methods includes the visualize feeling of heaviness and warmness in the body. Just start with the limbs and progress it into the head and torso, feel the warm, heavy sensations that are flooded over the entire body.
• Breathing way also affects the relaxation levels and slow, deep breathing is the excellent way of relaxation naturally. As start the medication make the full effort to breathe completely from the abdomen, releasing in and drawing the breath smoothly and slowly.
• The fourth way that will help you in the relaxation of both your mental and physical part is to listen the medication recording. There are array of medication tracks available today among them brainwave entertainment technologies like binaural beats is some best one. This type of recording will allow you to relax the brain by triggering the lower frequency brainwave production.

These recording are also useful for both new as well as the experienced mediators alike however it is better and valuable for the normal people who are finding it difficult to focus and also relax their minds.

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Medication is generally effective for some people who want to feet mentally better. Most of the people think negatively about many situations, but they don’t think that they have the power to control their thoughts. Yoga activities teach people to have control on their own thoughts and controls being victims of their own negative point of view or thinking.

However in Medication, people learn about the way to control their negative thinking and temporary stops their brains completely. Each day people are experienced with the situations that are not exactly the big deal but little bit annoyance that get really below their skin. Medication actually aids people to learn the effective ways to detach themselves from the frustrating situations.

Some people who have already practices Medication doesn’t want to concentrate on the person talking loudly in the waiting room. They simply diverts themselves and be least bothered about it. There are a lot of physical benefits of yoga besides staying in shape and losing weight. Yoga gently help in stretching out the joints and muscles therefore ensures that optimum level of blood supply will make its way to the whole body system.

Additionally, it gently massages organs of the human body. This method is also excellent method for body detoxification that will help in delaying aging process and improving energy level. Yoga has been considered and proven as best way to prevent serious health complications.

It lowers blood pressure, prevents hypertension, stroke and heart diseases, lowers cholesterol level, boost immune system etc. Some of the people believe that Yoga and Medication benefits have no real mental and physical value. But in real it is effective than many other medicines.

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Yoga is considered of the most efficient methods to control anger. Knowing the root cause of anger would be helpful while managing anger. Identify the causes that trigger your anger. This helps in managing anger. One should overcome anger since it destroys peace of mind and causes health problems including physical and mental problems. Practicing yoga will definitely help in anger management. You can attend yoga classes as well for anger management.

The conventional remedies for anger management includes: suppression, expression and diversion. Suppression is done by taking deep breaths. Expression is a method carried out in a few places where you will be able to take out your anger, frustration and stress on certain objects either by hitting or throwing object. Diversion method allows you to divert away from the source of anger. But this may result in the return of the anger very soon.

Yoga involves various physical postures and meditation (Pranayama). Controlled breathing has calming effect on the individual. Take a deep breath through nose and exhale from the mouth. Restart with normal breathing after a few minutes. Repeat this process for a few more couple of times. Hold the breath as long as you are physically comfortable. These methods will also teach you the power of forgiveness. Hatha yoga also helps in anger management. Attend yoga classes and learn the yoga poses from a tutor. You will see the difference within a few days.

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The back pain can be treated using certain yoga postures. By practicing yoga, the flexibility and muscular strength increases. The posture is improved by doing yoga. The practice of meditation relaxes your mind and body and relieves the mental stress. The various yoga poses that help for back pain include:

Torso Twist:

It is done by sitting with legs stretched in front and turning the torso to the left by breathing in and both hands on the floor to the left of your hips. Lower your torso by exhaling slowly till your nose touches the floor and then return to the original position. Repeat the procedure on the right side and for 4-5 times.

Supta-Vajrasana:

Sit on your heels spread apart to a little extent. Slowly bend your body backwards and place on the floor slowly with the support of your hands. Stay in this pose for about a minute with the palms resting on your thighs.

Cat Stretch:

Rest on your palms and knees and keep your back as straight as possible. Crouch inwards bending the spine and try to look your navel by exhaling. Come back to the original position. Now stretch forward by dropping your back and lift your head up as much as possible. After this pose, come back to the original position.

Corpse Pose:

It is known a Shavaasana. It is usually carried out after all the workouts. Lie down on your back with the feet and palms on the floor. Stay in this position for 10-15 minutes.

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Neck pain is a common complaint or an issue among the people who spend lot of hours in front of desktop or driving. The improper postures while typing makes you bend forward which puts a lot of pressure on the neck region. The pain in the neck spreads to the shoulders and sometimes to the arms as well.

The various reasons for neck pain include using a high raised pillow while sleeping, keeping a bent posture for long hours and sometimes it maybe caused due to the obstruction of blood flow caused by the rigidity of nerves and muscles. It can also be caused due to an accident as well. Consult your doctor if the neck pain comes very consistently or persists even after 2-3 days. Prevention is always better than cure. Improve your postures, check the pillow height and manage your stress levels in order to prevent neck pains.

Certain yoga exercises can provide relief for the neck pain. Follow a proper diet and correct your postures along with practicing yoga. Certain yoga exercises such as Bhujangasana, Trikonasana etc. are helpful in treating neck pain. The chin lock and the neck rotation method in clockwise and anti-clockwise direction can also be tried for treating neck pain.

Neck stretches can be tried in the sitting posture to treat neck pain. Rolling your head in full circles can worsen the situation. So, avoid full circles and try only half circle rolling of your neck. Perform arm lifts and shoulder moves i.e. hunching of shoulders as much as possible and relaxing. The chest expander can also be tried while curing neck pain.

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The various benefits of yoga are:

• It has a relaxing effects i.e. peace and stability to mind and body and rejuvenates the nervous system.
• It makes you have a good posture without much effort and gives you a feeling of being tall.
• It increases the flexibility of the body in various joints and other parts; the joints, tendons and ligaments get lubricated by doing yoga and hence the reduced stiffness in joints.
• The stretching postures increases the blood circulation to the various parts of the body and hence results in the detoxification and the increased supply of pure blood to the various organs.
• Helps in toning up of the muscles and gives you more energetic feel. It also reduces the aging effects ion your body.
• You will have better self-discipline and more control on your mind and body.
• The meditation practices help the mind to work in synchronization with the body.
• The injuries can be reduced effectively by regular practice of yoga.
• A clear healthy face can be achieved if you are practicing yoga.
• You will be able to lose weight when you practice the twisting postures of yoga.

The meditation practice performed along with yoga helps you to achieve an emotional balance. The stress levels can be reduced to a great extent by doing yoga. By doing yoga, you can increase the potential of weight loss. The above mentioned benefits are a few of the various benefits of yoga.

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Basically, Kundalini yoga is one of the ancient forms of yoga which is a meditative process comprising the mind, body as well as the senses to crate a communication between them. It mainly focuses on the psychological and spiritual growth of an individual and concentrates on generating Kundalini energy. Kundalini yoga consists of various positions and movements to gain or achieve best outcome.

Using breath and posture along with mantra and mudra, Kundalini yoga builds awareness, flexibility and patience. Kundalini yoga has the following benefits:

• It helps in achieving overall body fitness and helps in weight loss.
• It helps in increasing your energy levels and vitality.
• It improves your internal systems such as, digestive system, nervous system, immune system and circulatory system.
• It tones up your chests, abs, legs, arms and shoulders by giving more strength and power.
• It enables you to have control over the mind than being controlled by your feelings and thoughts.

To attain fitness of your body, you can carry out push-ups to build your upper body; exercises involving abs for fitness of your abs; frog-pose yoga for lower-body fitness and chair pose yoga for the fitness of middle body. Never try all these on your own and always it is better to have a trainer or a guide to help you to perform these yoga techniques.

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Stress relief can be achieved through yoga by following various techniques such as exercising, breath-control, clear the mind and relax the body. By involving all the above mentioned techniques, you can get relieved from stress effectively. Doing only few of them might not help you de-stress effectively. These techniques are carried out as follows:

• Exercise: The Hatha Yoga involves physical practice of yoga and is of various types where a few focus on stretching while the others focus on fast workouts. Select a yoga that suits your personality and physical fitness. Stress is relieved by any exercise as well as yoga by keeping the body healthy.
• Breath-Control: Pranayama is an important and powerful practice along with performing yoga. It can be performed anywhere and anytime to reduce your stress levels. Deep-breathing can be done by sitting straight and inhaling from your nose and exhaling from your mouth. Try holding breath as long as possible along with inhaling and exhaling as slowly as possible.
• Clear the mind: There are various scenarios and pressures that dwell in your mind and increase stress levels. The mind can be controlled using various techniques; one of them is the breath work as mentioned above. The best way to clear the mind is by practicing meditation. Start off with meditation in a calm environment, sitting in a comfortable position, point yourself towards a focus and observe the point with a non-critical attitude.
• Relax the body: the relaxation in yoga is made by the corpse pose (Shavasana). It serves the purpose of releasing both body and mind. It gets you back to the world with a refreshing feel to fight stress.

By following these techniques, you can de-stress yourself. These techniques are very effective and powerful in reducing stress.

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There are six types of Pranayama such as Bhastrika Pranayama, Kapalbhati Pranayama, Anulom-Vilom Pranayama, Bahya Pranayama, Bhramari Pranayama and Udgeeth Pranayama. Each of these types have their own way of performing and each of them have their of health benefits.

On the whole, the benefits of Pranayama include:

• Pranayama helps in reducing the breathing rate to almost one-thirds, which leads to reduced wear and tear of internal organs, decreasing high blood pressure, relaxation of body tensions, and more oxygen is pumped in blood due to slow breathing.
• The longevity of the life depends on the breathing rate as per the philosophy of yoga. Hence, lowering the breathing rate leads to increased life-span.
• Pranayama improves circulation of the blood as more fresh oxygen is pumped into heart from the lungs due to slower breathing.
• It helps in enhancing the sharpness of mind. Studies have reported that the concentration is improved by the practice of Pranayama.
• Pranayama helps you to get out of negative qualities in a very short course of time.
• It helps in enhancing immunity against diseases. The toxins in body parts are flushed out due to the flow of healthy blood.
• Pranayama helps in digestive system as well. It creates considerable massage to the gastro-intestinal tract, thus improving the digestive system. People suffering from acidity/gastritis can try Pranayama to cure it.
• Pranayama is said to develop the feeling of social well-being. It improves the will power and the mental and physical health improves as well.

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