Yoga has been practiced for thousands of years and has become increasingly popular in recent times as a form of exercise and relaxation. Many health experts believe that a daily yoga routine can help overall health and boost energy. A 20-minute yoga workout can offer a wide range of benefits for both the mind and body. In this blog post, we will explore the advantages of a 20-minute yoga workout and why it is a valuable addition to your daily routine.

Improves flexibility

One of the most apparent benefits of yoga is that it improves flexibility. A 20-minute yoga workout can help you stretch your muscles, which increases your range of motion and reduces the risk of injury. Yoga also helps release tension in the muscles, which can improve overall mobility.

Reduces stress and anxiety

A 20-minute yoga workout can help reduce stress and anxiety by calming the mind and promoting relaxation. Yoga has been shown to decrease the production of the stress hormone cortisol, which can help alleviate the symptoms of anxiety and depression.

Boosts energy levels

Yoga helps to increase energy levels by stimulating the nervous system, which increases blood flow and oxygen to the body. A 20-minute yoga workout can leave you feeling invigorated and refreshed, ready to take on the day ahead.

Improves posture

Poor posture can lead to a range of health problems, including back pain, headaches, and poor digestion. A 20-minute yoga workout can help improve your posture by strengthening the muscles that support your spine and neck.

Enhances focus and concentration

A 20-minute yoga workout can help enhance your focus and concentration by calming the mind and increasing blood flow to the brain. Yoga also encourages mindfulness, which can help you stay focused on the task at hand.

Improves sleep quality

Yoga can help improve sleep quality by promoting relaxation and reducing stress and anxiety. A 20-minute yoga workout before bedtime can help calm the mind and body, allowing you to drift off to sleep more easily and sleep more deeply.

Boosts immune system

Yoga has been shown to boost the immune system by increasing the production of antibodies and improving lymphatic flow. A 20-minute yoga workout can help strengthen your immune system, making you more resilient to illness and disease.

Promotes weight loss

Yoga can help promote weight loss by increasing metabolism and reducing stress and anxiety, which can lead to overeating. A 20-minute yoga workout can be a great addition to your weight loss regimen, helping you burn calories and reduce stress.

Improves cardiovascular health

Yoga can help improve cardiovascular health by lowering blood pressure, reducing cholesterol levels, and increasing circulation. A 20-minute yoga workout can help reduce the risk of heart disease and stroke, making it a valuable addition to your exercise routine.

In conclusion, a 20-minute yoga workout can offer a wide range of benefits for both the mind and body. Whether you are looking to improve flexibility, reduce stress and anxiety, boost energy levels, or promote weight loss, yoga can help. By making a 20-minute yoga workout a part of your daily routine, you can enjoy these benefits and more, improving your overall health and well-being.

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You’re at the gym, grinding away on the elliptical and breaking a wicked sweat. If you’re wondering why you’re so sweaty, it’s time for a primer on this basic bodily function. Here are six need-to-know facts about sweat:

1. The more intense your workout, the more you sweat.
Physical exertion requires our cells to make energy. Tapping into that energy creates heat, which our body needs to release in order to cool down. “Our body wants to keep us at an even temperature,” says Greg Cloutier, project manager for the Human Performance and Exercise Science Laboratory at Northeastern University’s Bouvé College of Health Sciences. “The blood gets pushed through capillaries in the skin, and it gets cooled by the evaporating sweat on our skin, much like a car radiator. The more we work, the more heat we create.”

2. People who are fit sweat less.
As you become increasingly fit, your body becomes more efficient, so you don’t generate as much heat to make energy, Cloutier says. If you’re in shape, you won’t perspire as much because you have less insulation creating heat. In other words: The more you work out, the fewer tissues you’ll need to wipe your brow.

3. That sweat needs to be replenished.
Perspiring means your body is releasing water, which needs to be replenished by drinking more liquids. If you exercise strenuously for 90 minutes or more, you’ll also need more electrolytes, which help regulate the balance of fluids in your body. Try consuming a sports beverage that contains sodium, potassium and chloride -- but go for a low-cal version if you’re working out for less than two hours (to avoid any unnecessary calories!).

4. Everyone has two types of sweat glands.
When your body temperature rises during a workout, your autonomic nervous system stimulates what are known as the eccrine glands to sweat in order to cool down. That perspiration is made up mostly of water and salt, as well as small amounts of other electrolytes.

Apocrine glands, on the other hand, are usually triggered by emotions like nervousness or stress. They’re located where you have hair follicles, such as the scalp, armpits and groin, says Dr. Pamela Jakubowicz, a dermatologist at Montefiore Medical Center and assistant clinical professor of medicine at Albert Einstein College of Medicine. These glands secrete a fatty sweat under stress, and “when sweat from these glands is released, bacteria breaks it down,” Jakubowicz says, which can cause body odor.

5. Sweat too much? It might be a medical problem.
People who sweat too much may have hyperhidrosis, which may result from a health condition, such as an overactive thyroid gland, low blood glucose or menopause. If you feel like your sweat is out of control, talk to your doctor, who can offer a prescription-strength antiperspirant.

6. Mopping up your sweat prevents breakouts.
While there’s no medical reason to wipe up your sweat, doing so certainly helps prevent the machines at your gym from getting doused. “You may also want to do that so you prevent breakouts, which are caused when dead skin gets stuck and attracts bacteria” to your face and other areas of your body, Jakubowicz says. So always bring a few tissues with you during your workout.

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What’s the No. 1 reason for not exercising? Not enough time. Life is busy -- especially if you travel frequently. But setting aside a little time to sweat can have a huge payoff: According to a 2011 study in the journal Lancet, people who fit in just 15 minutes of exercise each day were healthier and lived three more years than those who didn’t. That’s why I recommend getting a minimum of that amount of activity daily, no matter how hectic your schedule is.

When you’re on vacation or a business trip, access to a gym can be unreliable. The good news is that you don’t need equipment, much less a gym, to score a workout. Almost anywhere you go, you can squeeze in this fast and effective no-gym workout, which targets your major muscle groups using nothing but your own body weight. All you need is a watch or clock to keep time, plus a few tissues to mop up the sweat!

To warm up, march in place, lifting your knees high for 30 seconds, then jog in place for 30 seconds. Do each exercise for one minute; for a 15-minute workout, complete the circuit below twice.              

Try to transition as quickly as possible from one exercise to the next to keep your heart rate up and your calorie burn high.

The No-gym Workout Circuit

1. Squats: Stand with your feet hip-width apart. Push your hips back as you bend your knees and squat down as if you’re sitting back into a chair.

2. Pushups: Place your hands directly under your shoulders. Keep your back flat and your core muscles tight. Bend your elbows and lower down until your chest is a few inches from the floor.

3. Jumping Jacks: Do as many as you can in one minute to get your heart rate up!

4. Lunges: Take a big step forward and lower your thigh parallel to the floor. Keep your knee over your ankle and your back straight. Push up and step back with the same leg into a reverse lunge. Repeat for 30 seconds and then switch legs.

5. Plank: Rest your forearms on the ground with your elbows directly under your shoulders. Come up on to the balls of your feet, keeping your back flat and your core muscles tight. Hold for one minute.

6. Squat Jumps: Sink down into a squat and push off into a jump. Land softly and push your hips back as you return to the squat, keeping your core muscles engaged.

7. Bicycle Crunch: Lie on your back with your knees bent, feet flat on the floor and hands near your ears. Lift your shoulders and twist your right elbow to meet your left knee; straighten your right leg. Switch sides. Continue for one minute.

When you’re through, go on a short walk or step in place to cool down -- and wipe away the sweat with a few tissues.

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Once again, it’s the most wonderful -- and busy -- time of the year. With all of the cooking, hosting and shopping involved, it’s no wonder that nearly 70 percent of Americans complain of being short on time during the holidays, according to a survey from the American Psychological Association.

Unfortunately, workouts are often the first thing to get the pink slip during this hectic season. But making time to exercise is one of the most effective ways to keep stress in check. (Plus, you’ll burn off some of those cookies and eggnog.)

Still think you can’t squeeze it in? With my tips and on-the-go moves, fitting exercise is a breeze -- so you still have plenty of time to eat, drink and be merry. Consider it my gift to you!

1. Be realistic. Now’s probably not the ideal time to commit to working out an hour a day or shedding 15 pounds. Instead, worry less about fitness gains or weight loss and focus on moving more and keeping the scale steady.

2. Encourage family fitness. Spend quality time while you sneak in exercise! Consider planning a cross-country ski outing or pre-dinner hike. Bonus: A study published in the Journal of Nutritional Biochemistry reveals that exercising before a fatty meal helps to protect against some of the heart-harmful effects.

3. Give yourself some motivation. Whether it’s a slinky New Year’s Eve dress or post-holiday tropical vacation, having a goal down the road can serve as inspiration. Nothing keeps that fudge at bay like picturing yourself in a swimsuit.

Another way to stay active is to keep a list of exercises that don’t require much time or space. You can sneak in a 10- or 15-minute workout during commercials or a break from chores. Consider my list of effective and efficient moves:

1. Push-ups. Keeping your torso in a straight line, begin on your knees or -- if you can -- toes. Place hands slightly wider than shoulder-width on the ground. Lower your chest till it nearly touches the floor, keeping your abs and butt squeezed to engage your core. Press back to start and repeat; do as many as you can.
2. Bicycle crunches. Lie on your back, pull your bellybutton to your spine and relax your shoulders. Place your hands behind your lifted head (for support only -- don’t pull yourself up) and lift your knees to a 45-degree angle. Bring your right elbow towards your left knee, and then bring your left elbow towards your right knee in a twisting motion. Repeat until muscle fatigue sets in. To increase the intensity, extend the opposite leg as far as possible.
3. Squats. Stand with feet shoulder-width apart. Lift arms slightly forward for balance and bend at the knees and hips to a sitting position, until your thighs are parallel to the floor. Rise to starting point and repeat until you’re tired.
4. Wall sit. Rest your back against a wall and slide down, moving your feet forward. Keep your knees behind your toes, with your legs bent at a 90-degree angle.

Hold this position as long as possible.

5. Leg Extension. While sitting up straight in your chair, extend your right leg until it is level with your hip. Hold as long as you’re able and then lower. Alternate sides. Repeat until you’re tired.
6. Toe and calf raises. First, lift and lower your toes while keeping your heels firmly on the ground. (You can do this standing or seated.) Then, from a standing position, raise and lower your heels. For extra intensity, do these raises while balancing on the edge of a step for added intensity. (Hold onto a wall or piece of furniture to keep your balance.) Do as many reps as you can.

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Yoga is popular for its body-toning and mind-calming benefits. But beyond these obvious pluses, it’s also an ideal way to cure what ails you. From alleviating allergies to soothing PMS symptoms, the practice can ease a number of common health woes. What’s more, you don’t have to be a pretzel-twisting yogi to take advantage of it: People of all fitness levels can find relief.

Here, then, are five simple yoga poses to combat common health problems. In general, you’ll want to hold each pose between 30 seconds to one minute and focus on breathing deeply throughout each movement.

The problem: Allergies
The pose: Plow pose. This pose helps to open the upper respiratory tract and drain the nose so you can breathe easier.
How to do it: Lie on your back with your arms at your sides. Using your abdominal muscles, slowly lift your legs straight up and over your head. Place your feet on the floor behind you. (If you can’t reach that far, rest them on a yoga block.) Roll your shoulders beneath and keep your head and neck still. To come out of the pose, slowly roll back down, one vertebra at a time.

The problem: Sleep issues
The pose: Forward bend. Researchers from Brigham and Women’s Hospital in Boston found that after two months of daily yoga, insomniacs fell asleep 15 minutes faster -- and snoozed for an hour longer each night. Can’t make it to the studio? Try the forward bend. This move releases tension by relaxing the large muscles of your back, shoulders and neck.
How to do it: From standing, bend forward from your hips. Keeping your legs straight and knees soft, rest your hands on the floor or the back of your ankles. If you can’t reach that far, bend your arms and grab opposite elbows. To come out of the pose, place your hands on your hips and keep your torso long and extended as you return back to standing.

The Problem: Stress
The pose: Cat-cow. According to a study published in Psychosomatic Medicine, participants who engaged in yoga at least once a week released 41 percent less cytokine, a protein linked to fatigue and moodiness. The cat-cow pose opens your chest, which allows for deeper and more soothing breathing.
How to do it: Get on all fours, with your hands directly beneath your shoulders and back flat. Keeping your head neutral and gaze toward the floor, slowly arch your spine upward to the ceiling while allowing your head to move toward your chest. Slowly return to the starting position. Then begin to drop your belly towards the floor while lifting your head to look forward. Complete 10 to 20 full cycles.

The problem: PMS
The pose: Wind relieving. This move works on the digestive system, eliminating excess gas and uncomfortable bloating.
How to do it: Lie on your back with your arms at your side and legs extended. Lift your head off the floor, moving your chin to your chest, while you lift one leg, drawing your knee toward your chest. Keep your low back pressed to the floor and place your hands around your leg, below your knee, and hold. Release, roll back down and repeat with the other leg.

The problem: Headache

The pose: Happy baby. Besides soothing your aching head, this pose can alleviate anxiety and stress. It helps you to open your hips and release tension in the shoulders and neck.

How to do it: Lie on your back and bring your knees toward your chest. Grasp the outside of your feet with your hands. (If this is too difficult, use a belt or strap to help you reach.) Open your knees slightly wider than your torso. Flex your feet, move your knees toward your armpits, keeping them at a 90-degree angle to the floor. Hold before slowly releasing.

Photo by kike vega on Unsplash

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