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Yoga

Yoga is a mind-body practice that combines physical postures, breathing techniques, and meditation or relaxation. It's known for its many health benefits—both physical and mental.

Padmasana : (Lotus pose) Rupak Marulkar of Pune, Maharashtra held the Padmasana pose for 2 hours, 3 minutes, and 11 seconds on October 27, 2021

Sarvangasana : Shivam Ratanrao Ingole of India held the Sarvangasana pose for 4 minutes and 38 seconds in Amrawati, Maharashtra, India on December 10, 2022

Baddha Konasana: ( Upavistha Titli pose or Titli pose)  Titli asana, also known as the butterfly pose, is a yoga pose that involves moving your knees up and down like a butterfly's wings. It's a stretching pose that can help strengthen your hips and thighs, and open your hip joints for more advanced poses

Baddha Konasana: (Butterfly pose) The World Record of “LONGEST TIME TO HOLD BADDHA KONASANA YOGA POSE” was achieved by SOWMYA D. on 6th May 2024 from Bengaluru (Karnataka) India. She held in a Baddha Konasana yoga pose for 20 minutes 31 seconds and has set a new world record for International Book of Records.

Halasana: Akshar Yoga Research and Development Centre Over 500 people participated in the event across the world conducted as part of the Mandala Yoga Festival in Bengaluru 90 seconds

Ustrasana : (Camel Pose) Akshar Yoga Research and Development Centre Over 500 people participated in the event across the world conducted as part of the Mandala Yoga Festival in Bengaluru 60 seconds

Vasisthasana: Akshar Yoga Research and Development Centre Over 500 people participated in the event across the world conducted as part of the Mandala Yoga Festival in Bengaluru 45 seconds

Samakonasana: (Center split pose) Smita Kumari of the Adani Group from Ahmedabad, Gujarat, held the center split pose for 3 hours, 10 minutes, and 12 seconds in Ahmedabad on December 17, 2022.

Uttamangasan: Longest time to hold the Uttamangasan pose Manish Katkar from Nashik, Maharashtra, held the Uttamangasan pose for 11 minutes and 48 seconds on October 1, 2022.

Mayurasana:  (peacock pose) Longest Time to Hold the Peacock Pose Soji Pavithran from Kannur, Kerala, held this peacock pose for 3 minutes and 23 seconds on November 23, 2020.

Vrikshasana: (Tree pose) Longest time to hold the tree pose Yash Moradiya of India held the tree pose for 7 hours and 53 minutes in Dubai, United Arab Emirates, on October 24, 2022.


Astavakrasana: Longest Time to Hold the (Eight-Angle Pose) Yash Moradiya of India held the tree pose for 26 minutes and 26 seconds. in Dubai, United Arab Emirates (Dubai), on June 21, 2022.

Vrischikasana: (Scorpion Pose) Longest time to hold the tree pose Yash Moradiya of India held the tree pose for 29 minutes and 4 seconds in Dubai, United Arab Emirates, on October 24, 2022.

Chakrasana: Longest Time to hold the Wheel Pose Yash Moradiya from Gujarat maintained the wheel pose for 55 minutes and 16 seconds in Dubai on June 21, 2022,  Born: 10 May 2001 (age 23 years), Surat 


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Legs Workouts

Legs Workouts  Here’s a complete leg workout plan targeting quads, hamstrings, glutes, and calves —suitable for gym or home depending on equipment. LEG WORKOUT (GYM VERSION) Warm-up (5–10 mins): Light jogging, dynamic stretches (leg swings, bodyweight squats) 1. Barbell Squats – 4 sets x 8–10 reps Targets: Quads, glutes, core 2. Romanian Deadlifts – 3 sets x 10–12 reps Targets: Hamstrings, glutes 3. Walking Lunges (Dumbbells Optional) – 3 sets x 12 reps per leg Targets: Glutes, quads, balance 4. Leg Press – 3 sets x 10 reps Targets: Quads, glutes 5. Leg Curl Machine – 3 sets x 12 reps Targets: Hamstrings 6. Calf Raises – 4 sets x 15–20 reps Targets: Calves (gastrocnemius, soleus) Cooldown: Stretch quads, hamstrings, glutes, calves — hold each for 20–30 seconds LEG WORKOUT (HOME / NO EQUIPMENT) Warm-up (5–10 mins): Jumping jacks, high knees, hip circles  Bodyweight Squats – 4 sets x 15 reps   Glute Bridges – 3 sets x 15 reps  Step-Ups (use stairs/chair) – 3 set...
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Healthy Routine

Healthy habits are the foundation of a healthy, fulfilling life . Here’s a clear and practical list you can start incorporating: 1. Eat a Balanced Diet Focus on whole foods : vegetables, fruits, lean proteins, whole grains, nuts, and seeds. Limit processed foods , sugary drinks, and excessive salt. Stay hydrated —aim for 2–3 liters of water daily. 2. Move Your Body Regularly Aim for 30 minutes of moderate exercise most days (brisk walking, cycling, swimming). Include strength training 2–3 times a week. Stretch or do yoga to improve flexibility and reduce stress. 3. Prioritize Quality Sleep Get 7–9 hours of sleep per night. Keep a consistent sleep schedule, even on weekends. Avoid screens and heavy meals before bedtime. 4. Manage Stress Effectively Practice mindfulness , meditation, or deep breathing. Spend time in nature or with loved ones. Journal your thoughts or practice gratitude daily. 5. Avoid Harmful Substances Limit alcohol consumption. Avoid smoking and recreation...
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Intermittent Fasting

Intermittent Fasting  s an eating pattern that cycles between periods of fasting and eating. It doesn’t prescribe what you eat, but rather when you eat. Popular Intermittent Fasting Methods Here are the most common IF schedules: Method      Eating Window      Fasting Hours Notes 16:8      12 PM – 8 PM      16 hrs      Most popular; skip breakfast. 14:10      10 AM – 8 PM      14 hrs      Easier for beginners. 18:6      1 PM – 7 PM      18 hrs      More advanced. How It Works During fasting, insulin levels drop and your body burns stored fat. Growth hormone increases, aiding fat loss and muscle gain. Cells initiate repair processes (like autophagy). Benefits Weight loss and fat burning Improved insulin sensitivity Reduced inflammation May improve brain function Simpler meal planning Who Should Avoid It or Consult a D...
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Counting Calories

Counting calories in food involves identifying how many kilocalories (kcal) (commonly called "calories") each ingredient or meal contains. Here’s a quick guide to help you do that: Basic Calorie Values Per Gram : These are the average calories per gram of macronutrients: Nutrient Calories per gram Carbohydrates     4 kcal Proteins     4 kcal Fats     9 kcal Alcohol     7 kcal How to Count Calories in Food 1. Use Food Labels Check the nutritional label on packaged foods. It will list: Serving size Calories per serving Macronutrient breakdown 2. Use Kitchen Scale + Food Database Weigh your food and use apps/websites like: MyFitnessPal HealthifyMe (India-focused) FatSecret NutritionData Google Search (“100g rice calories”) 3. Estimate Using Common Calorie Counts Here are rough estimates for common foods: Food Item                          Serving Si...
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Morning Vs Evening workouts

Morning workouts Vs Evening workouts Here’s a direct comparison between morning workouts and evening workouts , including the benefits , drawbacks , and which might suit you best based on your goals and lifestyle. Morning Workouts Benefits Boosts metabolism : You burn more calories throughout the day (afterburn effect). Improves consistency : Fewer distractions in the morning. Enhances mood : Releases endorphins early, improving focus and positivity. May aid fat loss : Working out on an empty stomach (fasted cardio) may help burn more fat. Improves discipline : Builds a strong routine Drawbacks Body is stiffer : Muscles and joints may not be fully warmed up. Performance may be lower : Body temp, strength, and flexibility are at their lowest in the morning. Harder to wake up early : Especially if you’re not a morning person. Evening Workouts Benefits Peak physical performance : Strength, endurance, and flexibility are higher in the evening. Better recovery : Body is fully fueled and h...
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