In some parts you might already be facing the winter-bliss, while enjoying this season here are a few tips and yoga poses that can help you manage your body and health better.

## How does yoga help in the winter season?
- Keeping the body warm
- Shielding you from common cold & flu
- Keeping you out of the gloomy blues
- Fat burn and posture improvement

## Yoga poses for the winter season
- Trikonasana
- Bhujangasana
- Paschimottanasana
- Sarvangasana
- Dhanurasana
- Shalabhasana
- Sun salutation

## Breathing practices for the winter season
- Kapalbhati
- Surya bhedi Pranayama
- Bhastrika

General

Here are a few tips and yoga poses that can help you manage your body and health better in winter.

Yoga for Winter

## 7 scientific techniques (with research proof) you need to know about the scientific process of weight loss.

### 1.	You’ll have to work really hard to gain back the weight and inches. 
Have you been in a place where you’ve lost a few pounds and eventually gained them back? Of course, we’ve all been there. The moment there’s an important meeting or a stressful family situation or you’re experiencing strong negative emotions in your personal life, we slowly sneak in comfort food or we deprioritize our workout times. Yoga as a practise helps you deal with all this. When you manage your emotions better, and continue to manage stress effectively, the need to turn to food is negated. You can choose to condition your mind to move more when you feel stressed. All this and more is outlined by the leading researchers at the Department of Nursing Research and Translational Science, National Institutes of Health Clinical Center. They call it “A Different Weight Loss Experience” which outlines the benefits of Yoga for the weight loss in major areas like, physical, mental, emotional, and social. Your weight loss experience with yoga will be very different from other weight loss techniques.

__Research paper:__ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/

### 2.	Yoga helps deal with fear of failure and the anxiety.   
If there’s something weight loss aspirants dislike, then it’s the back and forth on trial weight loss techniques. While its common knowledge that weight loss journeys are anything but linear, it can be a frustrating process to work on your body but feel a lot of negative baggage that comes with the effort. And half the battle with weight loss is won mentally. “What if this doesn’t work either?”. “What if I am never able to lose weight?”. These questions raise the heart rate (which Is brought about by hormones like Epinephrine/Norepinephrine), the physical reaction to this is anxiety and the fight/flight/fright response triggered by the sympathetic nervous system. Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response. 
Your mind is literally defining your success in this journey and yoga helps mould the mind.

__Research paper on Yoga and anxiety:__ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/

### 3.	Yoga will almost instantly make you feel better. (The weighing scale may not the right measure for it)
Years and years of struggling with weight can be a difficult habit to unlearn. Yes, Yoga will definitely help you burn off the excess weight on the body. But first, it will teach you to accept that all that extra weight is nothing to be ashamed of. 
At the beginning of any Yoga class, the first step is to take a few cleansing deep breaths. We breathe 22,000 times in a day, what are we doing differently in those 5 deep breaths? Most of us hold in our stomach during the day because tummies are frowned upon and we’d rather have a flat attractive stomach. This restricts the complete oxygenation of the lungs and increases tension. In the first 5 breaths before a class, the 5 deep breaths are satisfying because they are “FULLER” breaths than those we take everyday.
Better oxygenation >> better energy >> better stamina/endurance >> easier to do high intensity exercise >> better calorific burn and more. 
Shallow breathing also triggers the stress response which supresses the immune response. So if you’re someone who suffers from frequent colds and coughs, you may be breathing wrong.

__You can read more here:__ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
This stress response can be countered by 6 medically approved relaxation responses. __5/6 of these are practised in yoga several times in one session:__ https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress

### 4.	Yoga will reset your metabolism and normalise BMR.
We look at people with “fast metabolism” and constantly compare our journeys to them thinking “I wish I could eat what I want and still stay thin”. This is based on BMR (Basal metabolic rate). Often used interchangeably with RMR or resting metabolic rate, these are calories required to perform the absolute basic functions of the body (breathing, circulation etc). If you consume more calories than your BMR, you gain weight and vice versa. BMR is defined by several factors which cannot be controlled consciously, like biological sex, age, ethnicity, genetic make up etc. The factors that can be controlled are body composition, weight and height. 
__Simplistic explanations say:__ Increased muscle mass >> increased BMR>>effective weight loss. 
But how much BMR is too much BMR? Is it possible to have “too fast” metabolism? Yes and No. __A very high BMR can increase risk of mortality by speeding up aging:__ https://www.researchgate.net/publication/23161889_High_Basal_Metabolic_Rate_Is_a_Risk_Factor_for_Mortality_The_Baltimore_Longitudinal_Study_of_Aging/link/0fcfd50e6f6de324c0000000/download
__And a low BMR can increase risk spontaneous weight gain and the risk of type 2 Diabetes:__ https://pubmed.ncbi.nlm.nih.gov/32690630/
Yogic practises allow to increase and decrease BMR by impacting the core of this process, the DIGESTIVE system. Yoga regulates the secretion of enzymes required in digestion, which in turn defines how nutrients are used in the body. BMR changes can be seen within a week and prolonged yoga practice can normalize BMR for longer lasting periods even after cessation of yoga practice. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1564415/
But how would one know which asanas to practise and what BMR should be targeted. These are answers available with our master trainers, who are trained in the physical impact of Yoga and its direct benefits for any health goal. 

### 5.	Yoga will reset your gut health which controls weight loss, anxiety, digestion. 
We have about 100 trillion bacteria living in our digestive system at any given time. And these bacteria help chop up food into smaller pieces which then get absorbed by the human body and the food is “used up” to provide calories. This is the simple process of nutrient absorption. But does this mean that someone who has more bacteria doesn’t have the ability to lose weight quickly? There are many theories about the “good” and the “bad” bacteria in the gut. 
https://www.health.harvard.edu/staying-healthy/do-gut-bacteria-inhibit-weight-loss
Researchers have long found that the gut bacteria can control food absorption for energy production, function of the immune system, hormonal products(as an endocrine-like organ), support cholesterol metabolism, regulate appetite hormones and appears to have an impact on brain function. So, it is not surprising that this has an effect on the weight loss journey. Yoga helps in creation on favourable conditions for the “good” bacteria to flourish. This aids in weightloss. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6748614/
In several studies, too intense exercise has shown to damage gut bacteria but Yoga has consistently shown progress. 

### 6.	Yoga helps you rely less on medications 
Common medications like Diabetes drugs, Antidepressants, Beta blockers, Oral corticosteroids and Migraine meds can cause rapid weight gain. This can be another reason why weight loss could be so tough. Yoga can decrease stress and cortisol levels, enhance mood, decrease anxiety and depression, improve sleep, and improve chronic conditions such as hypertension and diabetes, reducing the need for medications that can cause weight gain.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/
https://www.health.harvard.edu/blog/yoga-for-weight-loss-benefits-beyond-burning-calories-202112062650

### 7.	Yoga relieves insomnia, reduces serum cortisol levels, reduces craving and binge eating tendencies
Studies have shown that insomnia and obesity have a direct connection. Whether it is clinically diagnosed or self diagnosed, the chronic loss of sleep has a much deeper impact on our lives than we choose to believe is true. NCBI says that Sleep is the ‘most sedentary activity’, yet may be the only one that protects from weight gain. Experimental studies have shown that short-term partial sleep restriction decreases glucose tolerance, increases sympathetic tone, elevates cortisol concentrations, decreases the satiety hormone leptin, increases the appetite-stimulating hormone ghrelin, and increases hunger and appetite.
Yoga has been known to control cortisol, normalize brain activity for sleep, reduce stress and promote rest. It is one of the rare forms of exercise and lifestyle that is capable of changing so many elements with very little intervention from medication. 
https://pubmed.ncbi.nlm.nih.gov/20823775/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/#R85

These are 7 scientifically approved studies that prove that Yoga can lead to rapid and sustained weight loss in addition to holistic transformation of lifestyle. 

Weight Loss

7 scientific techniques you need to know about the scientific process of weight loss.

Weight loss and Yoga

“I am not working out today, because I have a function at home”, 
“I was busy in a meeting, so will not workout today”, 
“I am tired today and feel lazy” 

and the list of excuses never ends. This November let's say No to excuses and YES to become more mobilised. As we know, our body has two major joints - Hips & Shoulders. Both of these joints are responsible and affect our daily activities. Whether it is about sitting down on the ground or performing any yoga pose, these two joints play a major role. Therefore, this month’s challenges are interesting and you will love performing them. One for your shoulder and one for your hips, try both of them and feel the difference.  

## No excuses November challenge:
The purpose of the No excuse November challenge is to bring mobility in some form. There are two challenges for this month, pick a specific challenge for your respective members or choose both if needed. Select the challenge by their body types and requirements. The first challenge is for hip-opening and flexibility while the second pose is 

### Challenge #1 - Forward bend in Badhakon Asana (Butterfly pose) with knees on the ground:
In this challenge, practice different hip & pelvis stretches like frog pose, horse riding pose, side splits, lizard pose, pigeon pose etc. Take help of bricks if needed.

__Beginner__ - Sit straight with the knees on the ground.
__Intermediate__ - Hunch the back and touch forehead to the toes. Elbows bent inside.
__Advance__ - Bend forward down with flat back and arms stretched forward. Abs over the feet, chest and forehead over the mat.

### Challenge #2 - Gaumukh Asana (Cow face pose)
In the second challenge, practice shoulder rotations, puppy pose, shoulder twists, namastey on back etc. Take help of a belt if needed.

__Beginner__ - Hook the fingers behind.
__Intermediate__ - Hold the palms behind.
__Advance__ - Hold the wrists/ forearms behind.

__*Warning:__ Be extremely careful & cautious while attempting the challenge that is mentioned above.

Sign up for SARVA personal training, to learn how to perform the challenge under the guidance of a coach. 


This November let's say No to excuses and YES to become more mobilised.

No Excuses November Challenge

What if the body is too stiff to move freely? Would you be able to enjoy life freely and without the fear of injury? The answer is definitely "no." We bend so we don't break. A flexible body will have a positive mindset, improved mobility, posture, and muscle coordination, reducing the risk of injuries and muscle soreness. Guess what’s in store for you in the "Open Body October challenge"?

## The Open Body October Challenge

The purpose of this challenge is to transform your stiff body into a flexible one, and yes, you can do it. There are a total of two Open Body October challenges, from which one can be chosen as per your body type.

__Note:__ Dedicatedly take out at least 5 mins from each session to practice and prepare for the same. Try to achieve the best possible by the end of the month.

### Forward bend:
Not for those who are suffering from any back injury/ pain or have gone through any kind of back surgery in recent times. It can be challenged with either PADAHASTASANA or PASCHIMOTTANASANA. Challenge is to reach a suitable position from below.
__Beginner:__ Holding the shin or ankles.

__Intermediate:__ Gripping the toes. Forehead to the knees.

__Advance:__ Interlocking fingers underneath the feet while bending the elbows and bringing the forehead towards the shin.

### Backward bend: 
Not for those who have digestive issues or who have recently had surgery or an injury to the front of the body.The posture is Chakrasana/Dhanurasana. In this, the challenge is to hold the particular pose for the minimum suitable duration given below.
__Beginner:__ 15 to 29 secs

__Intermediate:__ 25 to 35 secs

__Advance:__ 45 sec to 1 min

__Warning:__ Be extremely careful & cautious while attempting the challenge that is mentioned above.

Sign up for SARVA personal training, to learn how to perform the challenge under the guidance of a coach. 


What if the body is too stiff to move freely? Would you be able to enjoy life freely and without the fear of injury? The answer is definitely "no." We bend so we don't break.