Posts for yoga

Fat to Fit to Yoga Instructor

Fitness, Fitness related - Anupriya kapur - January 5, 2017

Samrat is a yoga instructor and an inversion nut job. (And do follow his insane journey on Instagram).

It was 20 Oct 2015… It wasn’t a particulary extraordinary day by any measure.

At 7:00am I had breakfast – 7  idlis (ahem it was actually 11) and some yummy chutney.
I was mighty pleased with myself because I felt like I could eat 3 more. You see, I took a lot of pride in my “capacity”.

I sat down at my computer and didn’t look up until the morning had turned to afternoon – I worked as a freelance digital marketer at the time. Another thing I was not a bad hand at. I was also great at watching movies back to back. Continue Reading

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Yoga for runners -3

Fitness, Fitness related, For the soul, Marathons - Anupriya kapur - July 27, 2016

So this is the final post of this ‘yoga for runners’ series. However, I will keep writing and sharing as I learn more. As of now, I’m making a serious effort to include yoga, as I just started running a little post a break of 3 months because of a twisted ankle. I don’t know how I’m keeping sane without much running, actually I’m not. As far as, Radhika is concerned, she has started running a bit as well and I will ensure she does a 5km in Pinkathon Delhi this September.

  1. Tree Pose

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Yoga for runners – 2

Fitness, Fitness related - Anupriya kapur - July 12, 2016

This article is in continuation of the previous two articles I shared on yoga, asanas (read Part 1 here) and the small things which make a huge difference (read here). I have broken down the article in 3 parts so that it doesn’t get too overwhelming. My collaboration with Radhika has been great so far and we plan to do more exciting stuff together in future. Yes, I do have loud and clear intentions of turning her into a runner 🙂 Here’s the list of asanas – Continue Reading

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Yoga for runners – 1

Fitness, Fitness related, Marathons - Anupriya kapur - June 28, 2016

In one of my previous articles (read here), I had requested Radhika to point out basics to remember while practising asanas. My second session with her was about the asanas which will benefit us runners. I will break this article in to couple of parts as it seems like there are far too many we can benefit from. No wonder, I was exhausted by the end of it. Continue Reading

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It’s the little things that matter

Fitness, Fitness related, For the soul - Anupriya kapur - June 14, 2016

I have been working out on my own and my routine usually includes light weighs, jump rope and a bit of yoga. But somehow I felt I wasn’t getting much out of  the asanas I was practising. When I met Radhika, who has been practising yoga for 8 years now, I requested her to collaborate with me on an article on yoga for runners. However, the first session we did together turned out to be more of unlearning and learning the basics. I realised how floppy I used to be post every asana and used to let go my body too quickly. Before I do a couple of articles on some poses which will benefit us runners, I requested Radhika to write down some very important things she taught me. These are small things which make a lot of difference to the whole routine.LFC-217

1. While doing yoga, the correct posture is very important and also maintaining it. Doing it the correct way will reap you benefits. You have to be aware of your position. Initially it will create a bit of confusion but with time, muscle memory will help you achieve the right posture without you even thinking twice.

2. Don’t force your body to do something its not ready to do yet. That doesn’t mean you don’t try . There are many stages to one asana. Don’t beat yourself down if you are not flexible enough to do them at that point of time. With regular practice, you will be able to do all poses.

3. At every step, make sure your body is properly aligned. Be conscious of your movement. If not , it can cause pain.

4. Every pose should be done with control and mindfulness. A simple table top pose can have huge results if you are aware of your body. Don’t flop and let go of your posture. Keeping increasing the level and working all the muscles. Every yoga stretch works all your muscles. A pose could be for your core, but at the same time you are working your arms as well.

5. Every asana should be performed for 3-5 breaths, with deep inhales and exhales. Breathing is a major part of yoga. Initially you will forget to do them, but try being conscious with time. Let the oxygen flow to every part of your body. Yoga is a mindful way of working out. At no given point of time, do you do any asana without being mindful of what you are actually doing . It is the connection of body soul and mind.

6. While performing any stretch make sure you your head is in line with your spine, and the crown of the head is towards the sky. Even with pose where you have to bend your neck either forward or backward, make sure you do it with control. No swinging your head. If not careful, you could hurt it.

7. Don’t rush the poses. Try doing it as slowly as possible in the beginning. Let your muscle get use to these poses.

8. In yoga specially, flow or a vinyasa is very important. A set of stretches for part of the body should be done in a flow. You move from one asana to another like a dance form. A smooth continuous flow, where one posture links to another.

9. At any time, if you are tired and you need to take a breather, come out of the current stretch with control, make sure you don’t lose composure and flow into a child’s pose.

10. At the end of any yoga session, savasanna is a must. It’s the time of the workout when you let your body parts rest, and let the blood flow everywhere. Your mind is in focus about each and every muscle in your body pulsating. Keep a control on your thoughts. Take notice of the breathing and relax.

*Pic courtesy – Karan Narang

You can follow Radhika’s blog at http://yogasini.com

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Women’s adidas Training Olympic Sports Bra Review

Fitness, Fitness related, Marathons - Anupriya kapur - April 29, 2016

When I wrote an article about how to choose the right sports bra (click here to read), quite a few readers asked me for recommendations on what would be the right fit for them. At the time I hadn’t reviewed enough, so I couldn’t make a fair assessment. Now that I finally have (took me long enough), I might review and share other products that I find useful more often as well.

Getting the right sports bra is probably the biggest challenge we face specially in India as we still don’t have enough variety to choose from. Boobs come in all shapes and sizes after all and definitely seem to have a mind of their own!

I face the problem of being big chested (and I’m a mom so you know what I mean) with a relatively smaller frame. So I end up getting frustrated most of the times as the perfect fit for my cup size would invariably have a loose band at the bottom of the bra. And the only reason I chose to review this particular Climacool bra is because that’s the exact problem it tackles. There is an adjustable loop closure at the sides of the band allowing variable fit. So basically, I chose the bra which fitted my cup perfectly while I had option of tightening the band at the bottom giving me the right snug fit. It covers me well and even though it is not an encapsulation bra (I would prefer that any day), and presses the boobs to hold them in place, you wouldn’t find me complaining as the support is adequate. I don’t face the problem of side boobs in this one either (in most I have tried it feels like that I have a uniboob in the center and two boobs on the side, ughh!)._MG_1938

My other problem being that if I would bend a lot and do yoga, my ‘girls’ wouldn’t want to stay in place. But with this one they stay lifted and I don’t feel the need to keep adjusting them after every back/forward bending asana.

There is a mesh panel on back and side making it well ventilated, my back stays sweat free for most part. The other good thing about having the adjustable loops is that as the bra stretches out over months due to intensive use, you can move the hook a few times before having to buy a new one.

Even though it’s a “Training” Bra, I’m glad that it didn’t deter me from trying it on a run. I have done a maximum distance of 10km in this but wouldn’t be much concerned about doing longer distances. At 2,499/-, it’s competitively priced but I strongly believe that good sports bras are always an investment. And buying anything during sales always makes more sense.

All in all, it’s a great basic supportive sports bra for the bigger-chested women with small frame.

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On the run @Darting Damsel

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and a bit of stretching

Disclaimer – The sports bra was given to me to review. However, all opinions are my own.

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Better, Faster, Stronger

Fitness, Fitness related, Marathons - Anupriya kapur - February 10, 2016

‘Fast’ is a relative word when it comes to amateur long distance running or probably everything else in life. I did my first half marathon in 2010 in 2:55! And the next one in 2:28, before I had to take a break for 2 years. But I came back stronger; my timings have only been improving in the last two years, from 2:09 at ADHM in 2013, 2:03 in 2014 to 1:50 in 2015. I have been getting better even though I’m running lesser, way lesser than I used to. I was thinking of certain things that I did differently (accidentally) to improve and it’s only fair that I share it on my blog –

1) I have accepted that with the kind of erratic work schedule, I probably can’t follow a routine. Earlier I would miss out on my workout if I missed out on a certain fixed time I had decided for it. Now I fit in a work out whenever I get time through the day. It could mean doing the planks in the morning post dropping my son to school and doing the calf raises in the afternoon when taking a 10 minute break from work.

2) For the last six months, I have been doing (or try) 3 reps of planks (45 seconds each) 4 days a week.unspecified (10)-01

3) I spend 10 minutes on doing basic weight training for upper body 3 times a week.

4) I have been doing calf strengthening and sitting squats whenever I can (3 times a week). Click here to see the videos. I will be adding more.

5) Once a week I run 5 kms as fast as I can. I never time myself as I don’t want it to stress me out.

6) I concentrated on improving my timing for 10 kms rather than for long runs.

7) I get massage done for my legs once a week. But I don’t do the fancy ones as I find them too expensive. A simple massage by a girl who comes home and does it, works for me.

8) I consume one gel before the start and one during the half marathon.

9) I was lucky to have figured the shoes which suit me the best. Boston Boost  it is for now.

10) During warm days drinking electrals/ORS during the runs instead of any other drink has made a huge difference in recovery. Recently, I  tried Recover (post my runs) by FastandUp which worked wonders as well.

11) Post run stretching by way of basic yoga poses – Warrior pose, Downward Doggie, Dhanurasna, boat pose, reverse boat pose and Viparita Karani.

I hope this helps. Do share what works and what doesn’t work for you.

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The 5 stages of grief!

Fitness, Fitness related, Marathons, Running Related Injuries - Anupriya kapur - January 22, 2016

I think over the last few years I have made all sort of mistakes – over-training, not training enough, wrong shoes, not enough strength training, no foam rolling. And I have been injured time and again except last year (when I behaved). No matter how many times I get injured, it always seems to follow the same cycle, just the time spent on different stages varies. So, it goes like this (inspired from the Kubler-Ross model)  –

Denial – Nah, it’s just a niggle .Oh! this pain is temporary, it will go. My head is making up this pain as it wants my body to stop. Yes, I’m living in denial.

Anger – Is it really happening to me? – It’s been a few days and let me press where it’s hurting and see. Damn, the pain is for real. And it’s here to stay. Why me? I have a run coming up?

Bargaining –  Let me just do short runs. No harm really. This is the worst stage where I’m trying to fool myself in to believing that short runs won’t worsen the injury. But they actually do. Let me try, ice and foam roll, which I should have done after stage one!

Depression – Too late, shit has happened. Now what! Physio asks me to take a couple of weeks off. With too much time in my hand, I don’t know what to do. I’m already perceived as anti-social, how will I explain myself? I will put on weight. Worse still, I will forget how to run! Damn, it’s the end of the world.

Acceptance – It is what it is. After a few days of sulking, loitering around without any sense of purpose, I get into the yoga and do-any-exercise-to-stay-active mode. Only once I accept it’s going to take time, do I relax before getting restless again.

 

What is it like for you?

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Fifteen for the road

Fitness, Fitness related, Marathons - Anupriya kapur - January 14, 2016

I have been running for a few years now. When I look back, it’s tough to believe how clueless I was about everything running. I used to run in “lifestyle” shoes, wear regular cotton shorts, a regular bra and called my first 5km a “marathon”. (don’t believe me? check my FB post!)

Here are some things I thought can help you if you are new to running –

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My first 5 km ‘marathon’

1) You can start running whenever you want to, it doesn’t require any skill or technique, at least not in the beginning and if you are only doing it to maintain basic fitness levels.

2) Find running buddies – Running in groups or with friends makes it easier and definitely more fun. But do run alone at times (only if you are running in a safe place), it’s meditative.

3) Running gear – Buy some bright and good fitting running gear. It always peps you up.

4) Invest in the right stuff – Invest in a good sports bra and the right pair of running shoes. Trust me it’s an investment.

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The gear! adidas supernova tights and Boston Boost shoes

5) Run-Walk-Run is perfectly normal and at times desirable. It’s not something to be ashamed of.

6) Register for a 5km/10km, 3-4 months in advance as it will motivate you to keep at it.

7) One doesn’t necessarily have to graduate to a half marathon. Don’t feel the pressure of doing one. There are enough and more exciting 5km and 10km events. And that’s enough to maintain basic fitness levels.

8) Remember no one looks like a “runner”. One doesn’t have to look like one to run. Shed your inhibitions. Stop thinking about how you look while running. Trust me all non-runners will be in awe of the fact that you had the courage to get started.

9) Be shameless in flaunting that you ran a certain distance. How many people can say they ran a 5/10/15/21km? Remember you earned your bragging rights.

10) Create an awesome playlist of your favourite songs to carry along with you on the run. But at times listen to the sound of your foot pounding the ground, it’s beautiful. (But get rid of the head phones if you are running in a secluded place or where there is too much traffic. You need to be alert).

11) There is nothing called a “fast” runner. You will always be faster than someone and slower than someone.

12) One doesn’t need to run everyday. I run only 3 times a week even when training for a half/full marathon. But I do yoga and bit of strength training whenever time permits.

13) Eat a banana/dates 45 minutes before a run. Drink electral/ORS on hot days.

14) There are days when you will be super charged and there will be days when you feel completely sluggish. Run anyways.

15) Respect your body. If pain persists for more than 2 days, it needs your attention.

As you begin your journey, you will learn a lot about yourself and your body on the run. It will make you curious and you will wonder why you were not doing it all this while but it’s never too late. Attaching a video of a nun who started running at the age of 48 and is the oldest person to have completed a Ironman (run/bike/swim) within 16 hours.

Iron Nun on the Run

You might also like https://momontherun.in/thisgirlcan-so-can-we/

 

 

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