Author - Ipsita Ray

Secret Health Tips to look Gorgeous this Karwa Chauth

Karwa Chauth- one of the biggest festival for the married women in India. And the excitement raises when it’s your first time. Although it’s always an important day for women but no doubt, Bollywood has sparkle more colors to the day with screening actresses in designer dresses & accessories in glamorous look. Been inspired by Bollywood, Karwa Chauth is not just limited to fasting only, it rather has becomes an event for them to look gorgeous and stunning. Karwa Chauth nowadays is celebrated with the same charm as of the wedding day. Be it selecting the dress, makeup, appeal of matching accessories to even fancy footwear, a woman makes all the possible efforts to grab that gorgeous look for the day to make it the most memorable day of their life.

At Fitness and More, we bring some health tips for the women to look stunning on this karwa Chauth.

Try some yoga asana to get the perfect waistline and flat belly, and rock on the day while wearing lehenga or saree.

Here are some Yoga poses to get right waistline and flat stomach by reducing that extra chubby from your stomach. These yoga poses are highly effective in cutting the excess fat in less time. Let’s take a look at this asana:

Triangle Pose (Trikonasana)

Triangle pose is one of the useful standing yoga asanas that involve stretching of muscles, calves, shoulders, spine, and chest. The asana help in energizing the body and mind by improving focus, flexibility, and balance. It is one of the essential yoga postures to attain the get an attractive waistline and reducing belly fat.

How to do Triangle Pose:

Stand in a straight position over yoga mat & keep your feet open wide apart

Turn your right foot in 90-degree direction and the left foot by 15 degrees

Straighten the center of the right heel in line with the center of your arch of left foot

Your feet must press the ground. Balance your body weight over your feet

Take a deep breath, and while breathing out, turn your body to the right side, down the way from the hips without disturbing the feet movements

Make sure to keep your waist straight. Bring your left hand in air and right hand down towards the floor. Keep the hands in a straight line. Get back in the same position and repeat the steps on the left side.


Whittle down the waistline and reduce stomach fat

Relief from back pain

Regulate & improve the flow of blood in the body


If you are suffering from low blood pressure, diarrhea, regular headaches, and neck injuries, it is advisable not to practice Triangle Pose. The involvement of turning head & body in this asana might result in the discomfort of the body for the patients suffering from the diseases.

2. Bow Posture (Dhanurasana)

Dhanurasana is one of the ideal yoga asanas to get the flat belly. It helps in tightening your abs and strengthen the chest, thighs, groin, ankles, spinal cord, and abdominal organs. The forward and backward movement improves the functioning of the digestive system.

How to do Dhanurasana:

First of all, lie down in the prone position

Breath out, twist your knees and hold the ankles with your hands

Breathing in and lift your thighs, chest, and head as high as you can

Balance your body weight on the lower abdomen. Join both the ankles. Look up the side and keep breathing normally

While breathing out, lower down your head and legs stretched out to knee joints. Stay in this position for some time and then get back to your original place.


Help in burning the extra abdominal fat, thus result in getting a toned shaped body

Improves the functioning of Kidneys

Enhances the breathing tendency and aid in curing asthma


Avoid doing this pose just after the meal. Also, the patients suffering from a hernia, heart problem, colitis, appendicitis, peptic ulcers, high blood pressure should skip this yoga.

3. Board Pose (Kumbhakasana)

Board Pose, commonly known as Kumbhakasana is one of the active yoga postures to cut down belly fat and tone up the arms, back, butt, and thighs. The asana involves the movement of inhaling, holding, and exhaling, thus help in strengthening the core muscles of the body.

How To do Board Pose

Place your hands and knees below your arms and shoulders

Move your feet back and stretch your legs behind your body keeping the toes inside

Look at your palms and inhale. Keep your neck and spine in a straight line

Hold your abs muscles tightly

Place your body in a parallel position with hands flat over the floor and fingers open

Remain in the position up to 15 seconds

Come down to your knees while breathing out

Repeat the entire cycle five times keeping 15 minutes gap in the repetitions


Burn out the extra stomach fat

Improve body shape

Improves metabolism and digestion

Boost up your mood by relaxing stiff & tensed muscles


Pregnant ladies should avoid doing Board Pose. Also, if you are suffering from diarrhea, carpal tunnel syndrome, detached retina, low/high blood pressure, weak eye capillaries don’t practice the yoga as it could hurt the body.

These yoga asanas will surely help in reducing your belly fat and giving you a perfect waistline. The only condition required is to stay regular with the practice. As skipping the yoga routine will not going to deliver the right result.

Beside of these yoga asanas, there are few other tips to stay healthy & look young. Start following these tips from now to let your skin glow on your special day.

Increase your water intake, consume at least 6-7 liters of water in a day. It keeps your body hydrated and remove the toxins from the body

Switch your regular tea with green tea, fresh juices, buttermilk

Avoid Oily and fast foods, instead include fresh fruits and salads in your meal

Grab a handful of almonds, cashew, walnuts, Pistas. It keeps you energize the whole day and provide the required nutrient supplement for the body.

We hope these tips will going to make this karwa Chauth special for you. Stay tuned to our blog section for such exciting & healthy tips.

health | fitness and more

Stay Healthy While Dancing over Your Favorite Beat

Are you looking to attain a perfect model figure? Well, who doesn’t! Having a perfect body is everyone’s dream. And especially in today’s era when social media is your second home. Posting pictures from morning to evening on these social platforms has become the latest trend. And you definitely don’t want to share your potbelly pictures over it. So, don’t just wish for that perfect body, start working out for it. As you’ll not get it until you sweat out for it.

The biggest chaos in attaining the perfect health is which fitness option to choose. From range of fitness activities, running, swimming, aerobics, cardio, yoga, push-ups, squats, etc. there are multiple way to gain your desired health. Though, stretching yourself in gym for hours is not that easy. But, what if you could get that perfect body while dancing on your favorite beat. Yes…you got it right! With Zumba exercise practice you can easily attain your desire body while having fun. It is an aerobic workout with a mix of dance moves. Actually, you don’t even feel like working out while making your moves. Since, it involve movement of all parts of your body, it burned out body fat while moving on your favorite beat.

As of today’s busy work life,  people are considering this fitness aerobics to get a dose of fun within social gathering along getting the perfect health. After all, why would not indulge in a dance form that not only gives you happiness from the regular stressed life. But, at the time promises to cut down your fat, tone legs, strengthen your muscle, and bigger your smile.

Still not convinced….here are some reason why you should try Zumba:

  1. Exercise- The foremost reason is getting your exercise in. Since the practice involve movement of all body parts, it heat up the body resulting in burning fat and getting into shape.
  2. Hormones Balance-  Zumba raises the secretion of happy hormones, thus a few hour practice keep you happy all day.
  3. Social-. Enjoy get-together with friends everyday while attaining a better health. Zumba is a perfect way to get socialise with a group of friends while having loads of laugh & fun.
  4. Skin- Enjoying over the music beats risen up your heart beat and smile over your face throughout the practice, that result in getting a healthy & glowing skin.
  5. Fun- What would be more fun than having a Zumba session full of laugh, fun, amazing dance moves with like minded people.

Zumba is a perfect way to hook up to exercising. The fitness dance move has some exceptional health benefits….stay tune in with this article to discover the benefit:

1) Complete Body workout

Zumba is a blend of fitness and dance. It blow every joint & muscle of your body. While moving on music rhythm, the movement involve from neck down to the thighs and knees. You get to experience a post-workout after your Zumba session.

2.Helps you de-stress- The practice require full attention to your moves, which help increasing your concentration & alertness level. Along with it, the exercise proves to reduce fatigue, stress, and anxiety.

3) Improves your respiratory system

Zumba is an activity which involve fast movements. Thus, it require more consumption of oxygen during the practice. It improves the functioning of your lungs and help maintaining a strong cardiovascular respiratory system

4) Reducing Calories

You can burn up to 600 to 1000 calories in a Zumba session. Moving over the fast merengue beats to easy lunges session, it gives an array of intensity in music as well as in your moves.

5) Lift your mood

Instead of just a workout session, Zumba is way ahead consider as a social activity. Getting to meet new people, exposing yourself to fun environment, sharing happy moments, and increasing your dose of laughters. It lift up your mood & release the stress of busy life while getting you in shape.

6) It’s for everyone

The fitness exercise is not bound to a single age group. Anyone can attain Zumba classes from kids, youngsters to old one. After all staying healthy does not require an age label. So, get in to cheers & excite each other in your fitness session.

Lift up your mood, get happy vibes & attain a perfect shape. Join Fitness and more Zumba classes in Gurgaon and fill yourself with the pleasure of happiness.

yoga for women | fitness and more

yoga in Menopause

Periods- one of the sensitive aspect of women’s lives. Since, from the young age, a girl is curious to know what this phase is all about. And it is commendable how a 9 to 10-years girl start to handle the menstruation bearings maturely every month upto it lasts. Though menstruation comes onwards with a sort of unbearable pain and discomfort, but besides these hindrances, periods play a vital role in the process of reproduction in women. Menstruation is a way of releasing unwanted tissues from a woman’s body and keeping the body healthy. It is a hormonal process which prepares the body for pregnancy by thickening the lining of the uterus which helps in nurturing a fertilized egg during pregnancy.

For most girls, menstruation cycle starts to occur between the age of 9 to 13 years. Beginning of period in a girl signifies her capability of getting pregnant. Not getting regular periods till the age of 13 to 15 might be a severe concern in regards to the process of reproduction in women. Menstruation lasts in women upto 45 to 51 years. However, the age limit is not a fixed constraint for the process of menstruation, it may start as early in 8 years and can last up to 58 years. Menopause is the phase while a woman ceases to fertile or her menstruation end.

Menopause as a result of aging is a typical stage in every woman’s life. The women experience specific physical, emotional and psychological changes at the time of menopause. The process is carried in with a series of symptoms, including irregular periods, painful cramps, hot flush, night sweats, vaginal dryness, flushing, insomnia, mood swings, hormonal changes, variation in appearance, etc. However, with regular practice of some yoga for menopause, the discomforts and irritations of the process can be alleviated.

Fitness and more been your health partner in attaining good health brings to you the natural ways to ease those painful symptoms of Menopause. Taking out the stress and anxiety, this yoga asana help in uplifting your mood, increasing the body immunity to bear the changes, filling you with the positive energy, making you emotionally & physically active.

Let’s take a look at some of the Yoga poses which are helpful in menopause:

Sukhasana (Easy Pose)

Sukhasana is one of the most comfortable asanas among all yoga. It is as similar to sitting in a relaxed cross-legged position. It is one of the common practice carried out by all yogis. Sukhasana, a Sanskrit name meaning sukha which signifies the comfort and asana which means the pose. Thus, sukhasana is a posture to sit in a comfortable and relaxed position and is one of the helpful yoga for menopause problems in women.

The process of Sukhasana-

Sit on a mat or floor comfortably in a cross-legged position

Keep your spine straight

Close your eyes and practice deep breathing up to three breaths

Open your eyes, unlock your legs and stand up

Utkatasana (Chair Pose)

Utkatasana is another beneficial yoga in menopause, which derived from Sanskrit word meaning utkata signifies powerful, and asana signifies the posture. It is a powerful standing posture that strengthens your overall body, especially the thighs. It increases the energy level and stability of the body and help in activating the Manipura chakra.

The process of Utkatasana-

  • Place your feet together and straighten both the arms over your head

  • Push your hips slightly back as you are about to sit on the chair

  • Now start by bending your elbows, lowering your upper arms & place them over your head

  • Uplift & lower down your arms five times

  • Bring down your hands to shoulders

Virabhadrasana (Warrior Pose II)

Virabhadrasana also was known as warrior pose is a standing posture which boosts the stability, concentration, and energy level in the body. The asana named after the Hindu mythological warrior Virabhadra, who was believed to be the incarnation of Lord Shiva. It increases the energy level of your body which results in strong stamina and immunity. It makes your body stiff as a warrior. It is one of the beneficial yoga during menopause, which helps in recovering your body from the deficiency caused due to menopause.

The process of Virabhadrasana:

  • Stand straight, taking out your left leg backside around 3-4 feet bend down your right knee

  • Uplift your arms at shoulder level and place them parallelly to the ground

  • Keep your palms facing towards the ground

  • Uplift your hands at a distance of few inches

  • Hold on in this position for 10 seconds

  • Repeat the motion five times Repeat the process upto five times

With regular practice of these yoga menopause poses, you can quickly address this phase in your life. It helps to keep your body fit and active by increasing the immunity & strength. Making you strong enough to get through the tuff stage of menopause quite easily.

Explore our blog section to discover more yoga asana for other health issues.

yoga | fitnessandmore

Yoga for de-addiction

The word addiction simply means dependency. A state of living where you have been trapped due to your own faulty habits. And those habits make your life miserablethat ultimately snatched away the freedom and joy of a happy living.It is as similar to the state of living in a prison and the worst part here is that you torture yourself physically, mentally and emotionallyto the great extent by falling in the bog of addiction.

Addiction is a state where an individual consumes any substance to a level where it could be dangerous to his health. An addict develops the extreme focus on the use of a particular element, be it alcohol, smoke or drugs to the extent that it takes control over his mind. Knowing the adverse effect of these substances, he still keeps assuming it. And the regular consumption of these harmful substances lead to producing unfavorable health problems.

There are some effective treatments which can be implemented to recover from any sort of addictions. One can undertake medical treatment for de-addiction which includes medication and behavioral therapy. Another method of recovering from addiction is the practice of yoga- a technique to relax the mind and the body by means of breathing exercises and mediation.

Yoga is considered as a mind-based approach to exercise, including yoga asana &Pilates. Thus, revising the focus from your thoughts and concentrating on the breathing helps to relax your state of mind. It develops a strong connection between the mind and the body. It focuses on bringing the mind and body together against forces of negativity. Helping patients to pay more attention to their overall health. It helps addicts to clear their mind and tone up their body. Encouraging them to maintain those health benefits. This sort of thinking & dedication helps the patients to remain upon their commitment even after the treatment.

How Can Yoga help in the process of de-addiction?

Unwrapping yourself from the grip of addiction might seems to be impossible but Yoga can help you to ease out from it. Yoga helps you to prevent relapse and stay in a calm & sober state. Regular practice of yoga help increases the chances of soberness and reduce cravings for alcohol & drugs. With some effective yoga asana, one can get oneself free from the bog of addiction permanently. Let’s have a look over the Yoga which helps an addict to recover for lifelong:

  1. Spinal Breathing Pranayama

Spinal Breathing Pranayama is a powerful asana which effects positively on your health. It helps in creating a strong intuitive connection between the mind & body. Practicing Spinal Breathing Pranayama helps keeping your mind in a relax and calm state. And increases the focus power on the present moment, it helps in modifying the addictive behaviors.


  • Sit comfortably on a chair or on the floor.
  • Place the hands on your knees with your palms down & eyes closed
  • Inhale and imagine a white light at the base of your spine & try to drag the light up to your spine
  • Exhale and imagine the white light emerging back down in the spine towards your tailbone
  • Practice this breathing technique up to 10 breath cycles
  1. Fish Pose

Fish Pose involves great stretching of the thoracic spine, chest, and the shoulder. It also acts as an effective heart opener technique. Fish Pose also known as Matsyasana is referred to the destroyer of all diseases that helps in releasing all types of stress and anxiety.


  • Start on your back. Extend your legs and place your feet together beside your back
  • Uplift your chest and shoulders and rest upon your forearms, keeping your palms flat
  • Start moving the hips adjacent to your elbows creating a bend in the spine, allow your head crown to rest over the floor
  • Uplift your right hip, put your right hand under the hip. Similarly, uplift the left hip and put your left hand under the left hip
  • Your aim is to touch below the glutes with your pinky fingers
  • Continue in the same position for 5-10 breaths
  1. Sage Twist

Sage Yoga is a powerful yoga which helps to detoxify all the negative energy that blocked within your spine and organs. In the process of compressing and warping the internal organs, the yoga increases the stimulation of the nervous system, which helps in relaxing the mind and reducing tension.


  • Sit comfortably with your legs extended in front of you
  • Take a deep breath, sit up tall, straightening your spine
  • Twist your right knee and place your right foot next to your left thigh
  • Hold your right knee with both hands, breath out and bend your torso to the right knee
  • Add a force while bringing your left elbow out the way of the right knee. Keep your left palm open with fingers spread widely
  • Place your right hand at your back and slightly press it down to make your spine straight and chest to lift.
  • Stay in the same pose for few breaths & repeat for the other side

Yoga is a type of exercise that increases the heart rate up as well as help in clearing the mind. Its results in delivering a higher maturity and sensational level, which helps the mind to take the right decision. Besides that, yoga inculcates a strong level of self-confidence and willpower which aids the patient to stay determined to his decision of quitting the adverse habits. And thus reducing the craving for these drugs.

If you or someone you know is facing the challenge of addiction, then yoga can help in recovering from addiction permanently. Besides, the above mention yoga asana, there is few more yoga which helps in recovering from any sort of addiction.

Looking out for expert guidance for practicing the yoga, Fitness and more provide professional yoga classes by expert trainers.

protein shakes | fitness and more

Foster Your Health with Yummy Smoothies

Foster Your Health with Yummy Smoothies

A famous old quote says that ‘Health is Wealth’. It indicates the importance of health and compares it equally to wealth. You cannot enjoy a wealthy lifestyle until you don’t own a healthy body. To accomplish your dreams in life, you need to have a healthy mind. And a healthy mind too lives in a healthy body. Thus, it is important to keep yourself healthy.

Now, after that you had taken a pledge to stay healthy, the next question that comes to your mind would be, HOW?

Well, the good things are not always expensive. You can experience a lifelong health at just no price. Yes… you got it right. Staying healthy is not that costly that you thought. You don’t need to consume those expensive health proteins and supplements and sweating hard in the gym when you can get a good health in just a glass of fresh smoothies. A freshly homemade smoothie is an ideal drink for all health junkies. Blended with fresh fruits and veggies, Smoothies are a perfect combination of health and flavor. Give your taste buds delicious yet healthy treat with home-made fresh smoothies. Serve a dose of health in your meal with freshly prepared smoothies at your home. You never need to compromise much of your food to stay in shape in these nutritious health drinks prepared freshly with milk, protein, fruits, yogurts, and other nutritious ingredients.

At Fitness and more, we strive to offer health at the cost of nature. We believe that when it comes to health, nothing can beat the power of natural elements. Keeping the same point in mind, we bring to you the top 9 healthy and easy-to-make smoothie recipe that will fulfill all your health nutritious requirement.

Try out these delicious smoothies and create a blend of health everyday….

 Green Tea, Banana, and Blueberry Smoothie

The amazing health benefits of green tea are known by all. The trend of green tea is expanding like never before. Now, blend the flavor of green tea with banana and blueberry and enjoy an appetizing & healthy combination of smoothie.

How to prepare a delicious Green Tea, Banana, and Blueberry Smoothie at your home?

Below are the Ingredients you need to make a Green Tea, Banana, and Blueberry smoothie:

• 3 Tbsp of water

• 1 green tea bag

• 2 tsp honey

• 1½ c frozen blueberries

• ½ med banana

• ¾ c vanilla soy milk

The process of preparing a smoothie

• Take steaming hot water in a bowl. Add green tea bag and let it brew up to 3 minutes. Then, add honey and stir well until it dissolves.

• Blend banana, berries, and milk well.

• Add tea to the mixture. Blend the mixture at the high rate to get a smooth drink (if required you can add extra water to prepare the mixture). Serve the freshly prepared nutritious smoothie in a glass.

A glass of Green Tea, Banana, and Blueberry Smoothie includes the nutrition value: 269 cals, 52 mg sodium, 38.5g sugars, 0.2g fat, 2.5g fat, 63 carbs, 8g fiber, 3.5g protein


 Pineapple Passion

Quench your health desire with delectable Pineapple smoothie.

Ingredients require for Pineapple passion smoothie:

• 1 c low-fat or light vanilla yogurt

• 6 ice cubes

• 1 c pineapple chunks

Preparation Process

1. Blend a mixture of yogurt and ice cubes.

2. Add pineapple to the mixture, and blend at high speed until get smooth. Your Pineapple smoothie is ready to serve.

A glass of Pineapple Passion smoothie includes the nutrition value: 283 cals, 3.5 g fat, 167 mg sodium, 48g sugars, 2 g sat fat, 167 mg sodium, 53.5 g carbs, 13g protein 2 g fiber.

 Raspberry and Nut Smoothie

Enjoy a colorful yet healthy Raspberry and Nut Smoothie in breakfast and stay energetic all day.

Ingredient required for Raspberry and Nut Smoothie:

• ¾ cup raw milk

• ¾ raspberries

• ½ banana

• 1 tbsp natural and almond butter

• 1 tbsp agave nectar or honey

Preparation process:

1. Put all the ingredients including raspberries, banana, milk, almond butter, and agave nectar in the blender.

2. Blend out to get a smooth mixture.

 Strawberry and Kiwi Smoothie

Keep a strong immunity system with this healthier smoothie drink. Prepared using organic Kiwis, it is enriched with vitamin C and healthy-heart polyphenols to boost your health.

Ingredients required for Strawberry and Kiwi Smoothie

• 1¼ c cold apple juice

• 1 ripe banana, sliced

• 1 kiwifruit, sliced

• 5 frozen strawberries

• 1½ tsp honey

Preparation Process

Add all the ingredients including banana, Kiwifruit, strawberries, apple juice, and honey in the blender. Blend it until getting a smooth mixture.

A glass of Strawberry and Apple Smoothie contains the nutrition value of 87 cals, 3.5mg sodium, 16.5g sugars, 0.5 g protein, 0.3 g fat, 0 g sat fat, 22 g carbs, 1.5 g fiber

 Apricot-Mango Fusion

Satisfy your hunger with freshly prepared fruits smoothie combo. The yummy Apricot-Mango smoothie is the best evening drink for you. Add a tangy touch to this sweet smoothie with fresh lemon juice.

Ingredients Required for Apricot-Mango Smoothie

• 6 peeled and finely chopped apricots

• 1-2 mangoes finely peeled and chopped

• A glass of plain low-fat yogurt or reduced-fat milk

• 4 tsp fresh lemon juice

• ¼ tsp vanilla extract

• 8 ice cubes

• Lemon peel twists (garnish)

Preparation Process

Put all the ingredients in the blender including mangoes, apricots, yogurt, milk, and vanilla extract. Blend it for 8 seconds. Add some ice cubes to the mixture and process until the mixture gets smooth.

A glass of Apricots-mango smoothie contains the nutrition value of 252 cals, 57 mg sodium, 53g carbs, 6g fiber, 3.5 g fat, 1.5 g sat fat, 45.5 g sugars, 7 g protein

 Chocolate –Mint Smoothie

Enjoy the flavor of chocolate while staying healthy with home-made freshly prepared Chocolate-Mint Smoothie. Start your day with this yummy smoothie and stay happy all day.

Ingredients Required:

• 1 cup skim milk or almond milk

• ¾ cup spinach leaves

• ¼ cup mint leaves

• One frozen banana

• 2 tbsp cocoa powder

• A few drops of Stevia liquid sweetener

Chocolate-Mint Recipe-

1. Blend the leaves along with the liquid.

2. You can chop the leaves before putting inside blender to avoid thick chunks in your smoothie

3. Add the other ingredient and blend until the mixture become smooth

4. Garnish your smoothie with a mind leave on top and add some chocolate chips for flavor

 Pumpkin- Apple Yummy Smoothie

Give your day a healthy start with freshly prepared Pumpkin- Apple Smoothie. A drink which is a perfect combination of fruity flavors along with the nutrition of oatmeal and nuts.

Ingredients Required:

• 1-2 Apples

• Few slices of Pumpkin

• Oatmeal

• Yogurt

• Nuts

• Milk

Apple-Pumpkin Recipe:

1. Blend all the ingredients including apple, Pumpkin, yogurt, oatmeal, Banana, Oatmeal, Yogurt in a glass of milk to become a smooth mixture.

2. Enjoy a creamy and flavorous drink to boost your energy.

 Berries Healthy Smoothie

Stay energetic all through your workout session with this home-made healthy smoothie recipe. Add-on the dosage of calcium by adding organic Kale Powder.

Ingredients Required:

• 1½ c chopped strawberries

• 1 c blueberries

• ½ c raspberries

• 2 Tbsp honey

• 1 tsp fresh lemon juice

• ½ c ice cubes

Berry Smoothie Recipe

Blend together all the ingredients including strawberries, blueberries, raspberries, honey, lemon juice, and ice cubes until smooth.

A glass of Berry Smoothies includes the nutrition value of 162.5 cals, 5 mg sodium, 32g sugars, 2g protein, 1 g fat, 0.1 g sat fat, 41.5 g carbs, 6 g fiber

 Fruit and Yogurt Recipe

Crave your hunger with a dose of health. Enjoy a fruit and yogurt smoothie made in seconds. Replace those junkie snacks with this healthy drink.

Ingredients Required:

• 1-2 cups frozen fruit, you can opt for blueberries, raspberries, pineapple or peaches

• Yogurt

• A handful of nuts

Preparation Process

Blend the fruits and nuts along with yogurt and process until gets smooth.

Keep boosting your health with these super-amazing smoothies. You can experiment with your favorite combination of fruits and veggies to create a perfect blend of health and nutrition.

At Fitness and more, our core aim is to accomplish your health with a touch of nature. Discover more such healthy at Fitness and more blog section.

surya namaskar | fitnessandmore

Enhance your Inner Power with Surya Namaskar

Enhance your Inner Power with Surya Namaskar

In the ‘Fitness and more’ yoga series, the next asana which we are be going to discuss is Surya Namaskar. One of the best practice of yoga which signifies of offering a warm gratitude to god Sun. Let’s get to know more about this asana and find out its health benefits.

An Introduction to Surya Namaskar

Surya Namaskar is a combination of two words, Surya- which represent the Sun and Namaskar- which stands for providing salutation. Thus, Surya Namaskar yoga is an ancient practice of providing salutation to the Sun, which is believed to be the source of all life. It is a combination of 12 interlinked asana which inherently depicts the quality or power of Surya.  The origin of this yoga found to be from the back 20th century and carried out by yogis who were truly devoted for attaining the spiritual powers. Besides raising spirituality, Surya Namaskar is a great cardiovascular workout. Regular practice of this asana imparts a positive stability of your mind and strong immunity to the body.

It is best to practice Surya Namaskar at the time of sunrise, heading right towards the Sun. As the rays of rising Sun is enriched with high positive energy. Every round of Surya Namaskar yoga is a combination of 2 sets that can be considered as of forward and backward moves. Each set of Surya Namaskar Yoga is a match of 12 poses. The technique of this yoga is carried out consciously with breath awareness. It is a great medium of balancing your physical and mental energies.

Surya Namaskar Health Benefits

The powerful yoga has a lot of health benefits. In fact, it is known to be a total body workout. So, if you lack with time for yoga, practicing the Surya Namaskar itself will indulge you with the best of health. As this technique is a perfect combination of different Surya Namaskar Postures that bends and positively affect your body. There are countless Surya Namaskar Yoga Benefits, few have been mention below:

  • Improve body immunity
  • Enhance lungs functionality
  • Hormonal balancing
  • Better Digestion
  • Healthy bones and glowing skin
  • Aid in Back Pain
  • Tackle Diabetes issue
  • Revive the immunity system
  • Effective in weight loss/weight gain
  • Positive relaxation of mind and body
  • Balance Cholesterol level

How to do Surya Namaskar

As already mentioned that the practice of Surya Namaskar consists of 12 poses. A regular repetition of these Surya Namaskar Posture cycle needs to be done. It helps in regulating the Solar energy of your body that flows through Pingala Nadi. Half of the body diseases are caused due to the imbalance of this energy. Surya Namaskar helps in balancing of body chakras which immensely have spiritual as well as health benefits.

Let’s take a look to know the way of practicing Surya Namaskar:

  1. Pranamasana (Prayer Pose)
  • Stand on a mat end, place your feet together and try to equally balance your body weight over both the feet
  • Widen up your chest and let your shoulders relax
  • Take a deep breathing and uplift your arms from the sides
  • Breath out and bring your palms in front of your chest in a prayer position
  1. Hastauttanasana (Raised arms pose)
  • Take a deep breath and lift the arms up & back
  • Keep your biceps nearby to your ears
  • Try to stretch out your whole body from heels up to fingertips
  1. 3. Hasta Padasana (Hand to foot pose)
  • Breath out and bend forwardly from your waist. Make sure to keep your spine straight while bending.
  • Exhale and bring your hands down way besides your feet
  1. Ashwa Sanchalanasana (Equestrian pose)
  • . Take a deep breath and bring your right leg back as far as possible
  • Place your right knee over the floor and slowly look up
  1. Dandasana (Stick pose)
  • Breath in and slowly pull your left leg back
  • Bring your whole body in a straightaway
  1. Ashtanga Namaskara (Saluting with eight parts)
  • Slowly bring your knees down way to the floor and then exhale
  • Take your hips back and slide forward
  • Relax your chest & chin firmly over the ground
  • Lift up your posterior a bit
  1. Bhujangasana (Cobra Pose)
  • Forward and uplift your chest in the cobra pose
  • Retain your elbows bent & fixed throughout the pose
  • Place your shoulders away from your ears
  • Slightly look up
  1. Parvatasana (Mountain Pose)
  • Exhale and uplift your hips equally to your tailbone
  • Place your chest downwards and create an inverted V-pose

9: Ashwa Sanchalanasana (Equestrian pose)

  • Take a deep breath and bring your right foot ahead between the two hands
  • Place your left knee down to the floor
  • Press your hips slightly down and then look up

10: Hand to foot pose – Hasta Padasana

  • Exhale and bring your left foot forward
  • Place your palms over the floor
  • Bend down your knees, if you feel aching.

11: Hastauttanasana (Raised Arms Pose)

  • Breath in and turn your spine up
  • Stretch your hands upwardly and bend backside a bit
  • Slightly push your hips outward

12: Tadasana (Standing Mountain Pose)

  • Breath out and straighten up your body
  • Keep your arms down
  • Relax and observe the body sensation

All the above mention12 poses of Surya Namaskar creates one set of this asana. Repeat the steps to cover up more rounds. You can carry out the practice of Surya Namaskar mantra to attain better result with the positive vibes of the mantra. Choose to chant Gayatri Mantra, which is the most important of all Vedic mantras. Besides that, you can chant other Surya mantra as well such as ‘Om Bhaanve Namaha’ which means ‘the one who brings the light of positivity and knowledge to our lives. Also, ‘Om Suryaya Namaha’ which means the elevator of darkness. All in all, Surya Namaskar and reciting Surya Mantra is a way to worship and give a gratitude to the lord Sun for bringing light and health to our lives.

Keep checking Fitness and more blogs section for such useful information. In case you are looking to practice Surya Namaskar under expert guidance, then Fitness and More is your one-stop solution.

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Kundalini Yoga

This time in the Fitness and more yoga series, we bring you one of the ancient & powerful asanas which is Kundalini Yoga. An asana which inculcates the sense of awareness within you. The term ‘Kundalini’ is a Sanskrit word which means circular. It further refers to the source of cosmic energy which lies coiled at the base of the spine in every being. It’s a latent female energy that resides within every human. The process of Kundalini awakening can be done in different ways. Some system focuses on Kundalini awakening through Pranayama breathing, Deep meditation, regular practicing of asana, and chanting of mantra. While other influence on Kundalini awakening through Tantra, Mantra, Yantra, and Yoga. Kundalini Awakening results in an enriching feeling of enlightenment & happiness within an individual.

Kundalini yoga which is popularly known as healing yoga originated around 5000 years back. The purpose of Kundalini Yoga is to uplift one’s inner self. It aims to transform & expand the level of consciousness through activating the primal energy up the way to spine through chakras, which are known to be the energy centers of the body. To accomplish the process, these chakras need to be active & balance. It can be done by unifying Prana- the cosmic energy with Apana- the eliminating energy, it creates a sort of compression that led Kundalini to arise through the medium of pranayama (breathing), Yoga Asanas (Postures), Bandhas (body lock), Mantras (sacred sounds), Mudras (gestures). It is a perfect empowering technique for relaxing mind, senses and the body.

Symptoms of a Kundalini Awakening

In the process of Kundalini Awakening, the actioner may experience some symptoms. However, these signs & symptoms may vary for everyone depending upon the energy blocks in an individual’s physical, mental, spiritual, and mental bodies. These symptoms are related to the blockage, and as the individual start working over to release the blockage he might be holding from long, the signs disappear.

Signs & Symptoms can include:

•    A sense of flowing electric current in the body

•    Frequent Shakes & Jerks in the body which are not in control of the person

•    A sense of insects crawling on the body usually on the spine

•    Feeling of intensive heat or cold oftentimes in spine and chakras

•    The foam of immense pleasure and euphoria

•    Regular mood swings & emotional shifts which are beyond the normal behavior

•    An overloaded sensory feel of lights, noise, sound

•    Exotic internal sounds of thunder, buzzing, and musical instruments

•    A gesture of wisdom & foresight

•    Empowering the level of creativity

•    Better functioning of the body

Health Benefits of Kundalini Awakening

Kundalini yoga is considered to be the utmost of all yoga practices. It offers the joy of Bhakti (enjoyment) as well as Mukti (liberation) to the fullest. The Kundalini energy is claimed to be greater to anything. Thus, Samadhi is considered as the extreme experience of pleasure. The rising level of this Kundalini depends upon the power of meditation and desire of one’s detachment from the outer world.

In this yoga, the creation and sustentation of the body are devotedly united with the God Shiva. The yogis offer their devotement to the lord. The rising of Kundalini energy & the union of Lord Shiva influence the Samadhi state & Spiritual experience.

Some Health Benefits of Kundalini Yoga:

There are a lot of health benefits of Kundalini yoga. Developing one’s inner power through the medium of meditation, yoga, and Pranayama reflects a positive impact over the mind and body. Energizing the body chakras, which believe to be the source of energy in body will help in radiating the positive energies. Thus, result in a providing the stability of mind and healthy body. Kundalini yoga health benefits includes:

•    Strengthening of the nervous system

•    Balancing of the glandular system

•    Reinforce the power of mind & emotion

•    Inculcate the sense of consciousness

•    Build up spine & the endocrine system

•    Increase the potential & maturity level of the body

•    Energies the soul and mind

•    Improves the immunity of the body

Looking to Learn Kundalini Yoga

Kundalini Yoga is an extensive stage of yoga which cannot be attained without proper guidance from an expert. It requires a clear understanding and right technique to practice this healing yoga which focuses on breathing, meditation, yoga asana, mudras and chanting mantras. The asana being a powerful form of yoga requires to practice under experienced Yoga expert.

In case you are looking to learn Kundalini Awakening Yoga, we at Fitness and more provide professional Yoga sessions by expert trainers. Stay tuned to our blog session for more interesting facts about yoga.

warrior pose exercise | fitness and more

Raise The Warrior In You By Virabhadrasana Pose

As a part of Fitness and More’s yoga journals, we thought of taking you through different yoga poses on a weekly basis. We will start with simple yoga asanas which will be bite sized and easy to work on. Virabhadrasana I or Warrior 1 Pose is an asana commemorating the exploits of a mythical warrior created by our beloved lord Shiva.

Want to know the Story behind the Warrior Pose?

A very very long time ago there was a king called Daksha. He was conducting a Yagna (Holy sacrificial ritual where the holy fire is lit). He didn’t invite his daughter Sati and her husband Shiva to a yagna. Sati couldn’t deal with the humiliation and insult, so she barged into the venue, walked into the fire, and burned in it. When Shiva arrived at the venue and found his beloved wife dead, he was deeply enraged. He plucked out a strand of his hair and pounded it in the ground out of anger and from the pounded hair rose a powerful warrior. He named this warrior Virabhadra or hero-friend, and sent him to destroy Daksha and all his guests present at the yagna.

The Virabhadrasana I is the first aspect of Virabhadra’s arrival, as he thrusts his way up the earth.

It is one of the most graceful yoga poses and provides a lot of benefit. Let us start with describing in details about the Warrior pose, it benefits, precautions and the science behind it.

Virabhadrasana Pose 1 Or Warrior Pose

Best time to do

Usually early morning.

It is essential that your stomach and your bowels are empty before you do the Virabhadrasana I. Ensure a gap of four to six hours between your meals and practice so that the food is completely digested and you are energetic for the workout.

Areas which it Strengthens: Ankles, Thighs, Shoulders, Calves, Arms, Back

Areas which it Stretches: Ankles, Navel, Groin, Thighs, Shoulders, Lungs, Calves, Thorax, Neck.

Step by step guide – The Virabhadrasana I

1. Stand erect and spread your legs about three to four feet apart. Your right foot should be in the front and the left foot behind.

2. Now, turn your right foot outwards by 90 degrees and the left by 15 degrees, making sure the heel of the right foot is perfectly aligned with the center of the left foot.

3. Lift your arms sideways until they reach the height of your shoulders. Your arms must be parallel to the ground, and your palms should be facing upwards.

4. Exhale and bend your right knee, such that your knee and ankle form a straight line. Make sure that your knee does not go ahead of your ankle.

5. Now turn your gaze to your right.

6. As you move into the pose, stretch your arms further and join your palms above your head. Look at your palms. Gently push your pelvis down.

7. Hold the pose with the same determination as a warrior, and wear a smile on your face. Breathe normally and keep going down.

8. Inhale and come up.

9. Exhale and gently bring your hands down from the sides.

10. Repeat this pose on the left side, with your left leg in the front and the right one at the back.

Benefits Of Virabhadrasana I

These are some amazing Virabhadrasana 1 benefits:

1. This asana is known to strengthen and tone the lower back, the arms, and the legs.

2. It helps to stabilize and balance the body as it increases the stamina.

3. It is also a great asana for those with desk or sedentary jobs. It stimulates the metabolism as well as restores the spine.

4. This asana helps ease out frozen shoulders.

5. It also helps release stress from the shoulders almost immediately.

6. This asana relaxes the mind and the body, spreading the notion of peace, courage, grace, and a sense of auspiciousness.

Precautions and contraindications:

A few tip and trick to do these poses in case you are facing any of the following problems

It is very important that you consult a doctor before you practice this asana. Especially if you are suffering from spinal problems or have just recovered from a chronic illness.

If you have shoulder pains, raise your arms and leave them parallel to each other instead of holding them above your head.

If you have neck problems, you should not look up at your hands after you stretch them.

If you suffer from knee pain or have arthritis, you can use the support of a wall to do this asana.

People suffering from heart problems or high blood pressure should avoid this asana.

In case you feel Imbalance

If you feel you cannot hold your balance in this asana, create a stable base by placing the front foot a few inches out from the midline of your body.

Back Foot Lifting

It might help if you place a block below your heel to press down or press your heel against a wall. This will help you stabilize.

Strained Back Knee

If your back knee feels tense, involve the muscles in your thighs such that they lift the kneecap, while the back leg is absolutely straight.

Lower Back Pain

If you suffer from lower back problems, gently bend forward from the hip such that your torso is diagonally lengthened, and your abdomen forms support.

This pose can also be performed with the arms in different positions. You could either clasp it behind your torso or hold it at your hips, apart from holding it at the shoulder level or holding it above your head.

The Science Behind The Warrior Pose I

This asana is an extremely vigorous standing exercise that requires you to focus. It is a challenging asana that entails a whole lot of multitasking. There are actually multiple benefits. All the muscles in your legs, core, and arms are strengthened and toned. Your chest is expanded, your lungs are opened up, and you feel a sense of vigor.

Since there are so many different actions as you take on the pose, it is advisable to focus on any one of them each time you practice this asana.

Fitness and more would love to hear from you about this asana. Do let us know if you have any more questions.

Practicing the Warrior I asana will show you your strengths and weaknesses. It will allow you to accept the obstacles your body presents, and with time, you will become stable, aware, and gain enough skill to move deeper into this powerful pose.

We will keep bringing many more such yogas which are practised in our yoga studio. Just keep checking our blogs. Keep healthy stay happy.

amla | fitness and more

Indian gooseberry The power packed immunity booster

The Indian gooseberry or amla which is very easily available in grocery stores or in the form of candies are abundant in vitamin C and vitamin A. It also contains high levels of folic acid and minerals like calcium, potassium, phosphorus, iron, carotene, and magnesium. To increase white blood cells for boosting immunity Amla juice is recommended.

If you cannot find fresh ones, you can buy candied or salted amla available in bottles in shops. Lets have a look at some of the amazing benefits of Amla:

Helps In Digestion

The fibre content in Amla is very high. These Fiber helps to the pass stool and keeps bowel movements regular. This reduces the chances of constipation. Fiber can also regulate loose stools and reduce diarrhea. It also stimulates the secretion of gastric and digestive juices, so food is digested efficiently, nutrients are absorbed in an effective way, and you feel lighter and healthier.A research paper in American Journal of Food Technology stated that the amla and amla powder retained water. This property helps reduce constipation and can help protect you from various gastrointestinal disorders, and even colon cancer.

Prevents Heart Diseases

Amla powder strengthens the muscles of the heart and improves blood circulation the body. It reduces excess cholesterol buildup. Chromium in amla powder reduces the chances of fatand calcium buildup in the vessels and arteries. This can reduce the chances of stroke and heart attack. Creation of new red blood cells is promoted by the high Iron content in Amla. Thereby, increasing circulation and the oxygenation of organs and cells to maximize growth and regeneration of tissues.

Helps in Eliminating Toxin

Being diuretic in nature it increases the volume and frequency of urine which thereby eliminates unwanted toxins and excess levels of water, salt, and uric acid. It will help in reducing weight to a great extent as urine contains 4% fat. Including Amla is a good way of keeping your kidneys healthy. It also keeps urine infections and uterine infections at bay.

Hair Care

Use Amla powder as hair tonic or in your hair pack since it promotes hair growth and hair pigmentation for darkening hair.

How to make Amla hair oil:

Combine amla powder and oil in a glass jar or glass bottle. Place the jar in sunny location and steep for 4 to 5 weeks. The sunlight will encourage amla to release its vitamins and nutrients into the oil.

Gently shake or turn the jar 2 or 3 times a week.

Once the oil is done infusing, you can either strain the amla powder/pieces or leave it in the oil.

It is a good way to strengthen the roots, maintain dark hair color,

as well as improve the texture and maintain luster.

Applying amla oil to the roots of your hair improves hair growth and color. Amla oil is very popular in India because it has been shown to reduce the chances of hair loss and baldness. This quality is due to the carotene content of amla, as well as its iron and antioxidant content that prevents free radical damage to hair follicles and hormones.

Anti-aging Agent

Amla prevents health-related hyperlipidemia by reducing the number of free radicals in the body through its antioxidant qualities. Vitamin C and antioxidants help eliminate free radicals, which are associated with signs of aging like wrinkles and age spots. Amla powder is used as a face mask to remove age spots.

Amla, Yogurt and Honey Face Pack:

Add hot water to 2 teaspoons of amla powder and stir it up into a smooth consistency.

Add a teaspoon of raw honey (ideally manuka if you have it) and blend it while the mixture is still warm.

Finally add a teaspoon of real, unflavored yogurt and mix them all together.

This recipe is great for most skin types and should make your face feel really soft and clean.

Eye Care

Drinking vitamin A-rich gooseberry juice with honey is good for improving eyesight. It helps improve nearsightedness and cataracts while reducing intraocular tension. This is mainly due to its impressive carotene content, which has long been known for its powerful effect on vision-related conditions, including those that stem from the free radical damage. Vitamin A and carotenoids improve your vision, while also lowering the risk of macular degeneration and night blindness.

Boosts Liver Health

Drinking amla juice, as per Ayurveda, boosts vitality and vigor, and the underlying reason for it is probably linked to its ability to re-energize the liver. [5] Liver health is not paid as much attention to, even though it affects a large part of the population. A 2013 study on the Hepatoprotective properties of the Indian gooseberry published in the Food & Function journal says the fruit is effective in preventing the toxic effects of excessive medication and toxic metals. [14] The presence of phytochemicals such as quercetin, gallic acid, corilagin, and ellagic acid in amla helps in free radical scavenging and in turn, detoxifying the body.

Treats Cancer

Amla extract has shown to directly work against cervical and ovarian cancer cells. Researchers have has an extensive study and discovered that emblica extracts have strong tumor suppressive properties against a number of cancer types. Research published in the European Journal of Cancer Prevention shows that this potent fruit is packed with potent polyphenols, flavonoids, and tannins, which makes it a powerful tool against a variety of conditions, including cancer and diabetes.

Aids in Calcium Absorption

One of the less discussed benefits of the Indian gooseberry is how it helps the body absorb calcium in a positive way. Calcium is an essential component of our bones, teeth, and nails, and also ensures that we have beautiful lustrous hair. This is why drinking diluted amla juice on an empty stomach is recommended.

Treats Menstrual Cramps

The minerals and vitamins in the Indian gooseberry combine to make it very useful in the treatment of menstrual cramps.Since it takes a while for the necessary elements to accrue in the body, it is better to consume amla on a regular basis so that its nutrients are always in the system and menstrual cramps can be prevented.

Improves Appetite

Consuming gooseberry powder with butter and honey before a meal improves appetite. Amla powder also helps balance nitrogen levels, thereby increasing weight in a healthy way. In other benefits, amla is also used as a remedy for fever, liver disorder, indigestion, anemia, urinary problems, respiratory problems, and cerebral, gastric, and cardiovascular illnesses. Gooseberry lowers cholesterol levels, increases red blood cell production, and strengthens teeth and nails.

Fitness and more will keep coming up with healthy eating habits and superfoods. Keep checking our blog section.

exercise | fitness and more

Corporate Yoga – Yoga which can be done sitting comfortably in your chair

On a regular basis, when Fitness and more team keeps going to various offices for corporate yoga session we keep asking the employees if they there are particular places in their bodies where they feel tension, tightness, or discomfort that they’d like our session to address. The single most reply is neck and shoulders. Almost 40% of the corporates suffer from  chronic or persistent neck pain.

This causes the muscles of the neck, shoulders, upper back, and chest to alter their length and efficiency as they struggle to counterbalance the weight of the heavy head against the pull of gravity—with the muscles in the neck and front body becoming tight and short and those in the mid back and the back of the shoulders becoming weak and overstretched.

For  relief that will last you a long time for neck and shoulder pain, it’s essential to bring your postural awareness and yoga practice into daily life.

The following set of postures which we do during the sessions includes three chair-based yoga practices that you can weave into your workday to cultivate proper sitting posture and enhance circulation in the neck, shoulders, and supporting muscles.

Seated Mountain Pose

Balance your head directly over the shoulder girdle,this relieves supporting muscles of the extra burden of holding it up against gravity. Sit tall, with your feet planted firmly on the ground. From this position, extend  your head up toward the sky, lengthening your spine. Soften your shoulders away from your ears and rest your hands on your thighs. Be sure your chin is parallel to the ground. Imagine that you have a headlight in the center of your chest and shine that light directly forward. Relax your face. With a soft gaze and smiling eyes, look toward the horizon. You might visualize yourself resting your head back against a supportive headrest.

Angel Wings with Circles

This yoga helps in enhancing circulation in the shoulders and upper back, this simple postures helps free the shoulder blade, which are suspended by a network of muscles and ligaments that attach to the neck and upper spine.

From seated position, extend your arms forward; then bend your elbows and place your fingertips on your shoulders. On an inhalation, open your elbows out to the sides as you draw your shoulder blades together in the back of your body on a rotating motion. On an exhalation, bring your elbows forward and together, as you feel your shoulder blades sliding apart in back of your body. Continue for 3 to 6 breaths.

Then, keeping your fingers resting lightly on your shoulders, imagine that your elbows are felt-tipped markers, and draw large ovals in the air with them. Keep the breath slow and easy as you circle in one direction for 3 to 5 breaths and then reverse direction for 3 to 5 more breaths.

Ear to Shoulder

This posture helps stretch muscles that are involved in rotating and tilting your head, including the scalenes and upper trapezius, which often become extremely painful and sore in people who sit at a desk for long periods.

From seated pose, reach your arms behind you and clasp your elbows with your opposite hands. Then release your right hand and place it on your right thigh, with your left hand holding your right arm just above the inside of the elbow. Inhale as you lengthen the crown of your head toward the sky; then exhale and release your right ear down toward your right shoulder, trying not to lift the shoulder toward the ear. Drop your left shoulder down and breathe into the left side of your neck. Stay here for several breaths, then exhale and gently rotate your head so that your nose moves toward your right shoulder.

Inhale and rotate your head the other way so that your nose moves toward the sky.

Continue for a few breaths, synchronizing your movement with your breath. Then relax, release your arms, and let your head float back over the shoulder , forehead lifting to the sky. Repeat on the other side.

Always remember, a good posture is not just something that should be reserved for yoga classes only.Iit can offer profound healing when practised regularly. Try integrating yoga into your daily life and notice what’s happening to you physically, energetically, mentally, and emotionally throughout your day. While you’re at your desk, plan to take a 30-second break every hour to check your posture and watch your breath. Do contact Fitness and More for if you are interested in any Corporate Yoga sessions in Gurgaon.