Dry fruits are nature's treasure trove of nutrients packed into a small, delicious package. Whether you're looking for a healthy snack, a cooking ingredient, or a natural energy booster, it is believed that dry fruits can enhance your diet while supporting overall wellness. The types of dry fruits you choose, whether almonds, raisins, cashews or figs, can contribute to maintaining a balanced and healthy diet. 

Types of dry fruits & their benefits

Dry fruits come with their own set of health advantages. Let us explore some of the most popular dry fruit options available: 

1. Almonds

• Nutrients: Rich in Vitamin E, magnesium, healthy fats, and antioxidants.
• Benefits:
  • Boosts brain health, enhancing memory and focus.
  • Improves skin health by fighting off damage from free radicals.
  • Supports heart health by moderating bad cholesterol levels.
  • Aids in weight management by curbing hunger cravings.

2. Cashews

• Nutrients: Loaded with minerals like zinc, magnesium, and healthy fats.
• Benefits:
  • Promotes healthy bones and teeth.
  • Improves skin radiance and elasticity.
  • Enhances energy levels and supports metabolism.

3. Walnuts

• Nutrients: Packed with omega-3 fatty acids, copper, and manganese.
• Benefits:
  • Enhances brain function and mental clarity.
  • Reduces inflammation and supports cardiovascular health.
  • Improves sleep quality with its melatonin content.

4. Dates

• Nutrients: High in natural sugars, fibre, and iron.
• Benefits:
  • Provides quick energy boosts, making them perfect to consume before workouts.
  • Supports healthy digestion and relieves constipation.
  • Helps combat anaemia by improving haemoglobin levels.

5. Pistachios

• Nutrients: Rich in protein, fibre, and Vitamin B6.
• Benefits:
  • Helps in weight management by contributing to greater satiety, that is, making you feel full for a longer time.
  • Promotes healthy eyes by improving vision.
  • Supports a strong immune system.

6. Raisins

• Nutrients: A great source of iron, potassium, and antioxidants.
• Benefits:
  • Improves digestion and prevents acidity.
  • Promotes bone health.
  • Enhances stamina and energy.

7. Apricots

• Nutrients: High in Vitamin A, potassium, and dietary fibre.
• Benefits:
  • Improves vision and prevents age-related eye issues.
  • Aids in maintaining gut health by preventing constipation.
  • Supports healthy skin with its hydrating properties.

8. Figs

• Nutrients: Loaded with calcium, iron, and antioxidants.
• Benefits:
  • Supports bone health by increasing calcium absorption.
  • Regulates blood pressure due to its potassium content.
  • Aids in weight management by providing a natural sweet alternative.

9. Prunes

• Nutrients: Rich in dietary fibre, Vitamin K, and potassium.
• Benefits:
  • Relieves constipation and promotes gut health.
  • Strengthens bones by improving calcium retention.
  • Boosts energy levels and reduces fatigue.

10. Hazelnuts

• Nutrients: Full of Vitamin E, healthy fats, and magnesium.
• Benefits:
  • Protects against oxidative stress and ageing.
  • Supports brain health and cognitive function.
  • Aids in maintaining healthy cholesterol levels.

FAQs

1. How much dry fruit should I eat daily?

A handful (about 30 grams) of mixed dry fruits daily is ideal. However, if you have specific health conditions or calorie restrictions, consult a dietitian for tailored advice.

2. Can dry fruits help with weight loss?

Yes, various types of dry fruits like walnuts, almonds and pistachios offer high amounts of fibre and protein, helping you feel full longer and control hunger pangs.

3. Are dry fruits safe for kids?

Absolutely! Dry fruits are rich in energy and essential nutrients that support a child’s growth and development. Ensure they consume age-appropriate portions.

4. What’s the best way to consume dry fruits?

Experts say dry fruits can be consumed raw, roasted, or soaked. Soaking almonds, for instance, enhances nutrient absorption and makes them easier to digest.

5. Which dry fruits are best for improving skin health?

Almonds, walnuts, and cashews are excellent for skin health. They are rich in antioxidants and beneficial fats that may help slow down the effects of ageing and promote a natural glow.

6. Can people with diabetes eat dry fruits?

Yes, but in moderation. Diabetics can enjoy almonds, walnuts, and pistachios as they have a low glycemic index. Avoid or limit high-sugar options like dates, prunes, and raisins.

7. Which dry fruits are best for boosting immunity?

Walnuts, almonds, and pistachios are rich in nutrients that strengthen the immune system. Dates and apricots are great for energy and overall vitality.

8. Are roasted dry fruits as healthy as raw ones?

Roasting can slightly reduce nutrient content, especially if roasted with added salt or oil. Opt for dry-roasted or raw options for maximum benefits.

9. Do dry fruits improve brain health?

Yes, some dry fruits like walnuts and almonds are known to be beneficial for brain function and cognitive health.

10. Can dry fruits prevent ageing?

Many dry fruits, like almonds, walnuts, and hazelnuts, are loaded with antioxidants and Vitamin E, which may help offset oxidative stress and slow ageing.

Conclusion

Dry fruits are nutrient-rich snacks with many health benefits. Whether you enjoy them on their own or mix them together, They are the ultimate health snack whether you enjoy them on their own or mix them together. 

It is important to complement a balanced diet with healthy lifestyle choices and preventive healthcare. This includes securing a comprehensive health insurance plan that offers financial protection for medical emergencies, routine check-ups, and overall well-being. The right policy ensures peace of mind, allowing you to focus on maintaining a healthy life. Incorporate them into your diet today and enjoy a healthier, more energetic lifestyle.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Body fat is not just about weight; it plays a key role in overall health. While some types of fat are necessary for body functions, others can pose health risks. Understanding the different kinds of fat helps with weight management while reducing the risk of various health conditions. While some fat supports energy levels and organ function, excess fat increases the risk of diabetes and heart problems. This blog lets us know about the types of fats in body and their impact on health.

List of body fat types

Understanding the types of body fat helps in making the right health choices.

• Essential fat: Necessary for body functions, including hormone production and temperature regulation.
• Subcutaneous fat: The fat under the skin insulates the body and stores energy. Moderate levels are healthy, but excess can lead to obesity. Controlled through diet and exercise.
• Brown fat: Helps generate heat and burns calories. It is found in infants and some adults and is activated by cold exposure and certain exercises.
• White fat: Stores energy and produces hormones. Excess amounts lead to obesity and insulin resistance. Controlled through portion control and regular workouts.
• Beige fat: A mix of white and brown fat that can burn calories when activated and increased by exposure to cold and physical activity.

FAQs

1. Which type of body fat is the most harmful?

Visceral fat is dangerous as it surrounds important organs and increases heart disease risks, diabetes, and high blood pressure.

1. How can I reduce excess fat naturally?

A balanced diet with proper exercise regularly helps in reducing excess fat. Avoiding processed foods and staying active are the keys.

1. Can body fat be eliminated?

No, some fat is essential for survival. The goal is to have healthy levels of fat while avoiding excess storage.

Conclusion

Understanding fat types in body helps in making better lifestyle choices. Combining diet, exercise, and good habits helps maintain healthy fat levels. Regular check-ups and professional guidance are also important in managing body fat effectively. Moreover, just as you prioritise your health, securing a health insurance policy for yourself and health insurance for family provides an added layer of protection. With excess fat linked to costly medical conditions, comprehensive health insurance ensures financial security for treatments and preventive care.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Guava is a well-known, delicious tropical fruit rich in incredible nutrients. While most people focus on the flesh of a guava, the seeds are often ignored. However, these seeds are a nutritional powerhouse that can contribute to your overall well-being.

This article explores guava seeds' health benefits that make them an excellent addition to your nutrition.

Significant benefits of guava seeds

Let us dive into some benefits of guava seeds that can support your well-being:

1. Enhance digestive health

Guava seeds are rich in dietary fibre, which aids in digestion, regulates bowel movements and helps prevent constipation. Additionally, the fibre content in the seeds nourishes gut-friendly bacteria, contributing to a balanced microbiome.

2. Support weight management

The benefits of eating guava seeds include weight management for individuals concerned about their weight. With their fibre and low-calorie count, guava and its seeds keep you sated for longer, making them an excellent addition to weight management routines.

3. Improve skin health

Another notable advantage of guava seeds is their role in promoting skin health. They contain vitamin C, which helps maintain healthy skin and prevent early ageing.

4. Regulate blood sugar levels

Guava seeds can help manage blood sugar levels by helping slow the absorption of sugar in the bloodstream. Their high fibre content supports digestion and helps prevent sudden spikes in glucose, making them beneficial for individuals monitoring their glucose levels.

Additionally, adding guava seeds to a balanced diet can help ensure stable energy levels throughout the day.

How to consume guava seeds?

If you are wondering how to make the most of   here are simple ways to incorporate them into your diet:

• Eat them raw: Chew the seeds with fruit for maximum benefits.
• Blend into smoothies: Add guava seeds to your favourite smoothie for an extra fibre boost.
• Dry and grind: Create a guava seed powder to sprinkle over salads, yoghurt, or oatmeal.
• Infuse water: Soak guava seeds overnight and drink the infused water to kickstart your metabolism.

Experiment with these methods to find what works best for you and enjoy the benefits of eating guava seeds effortlessly.

Conclusion

Guava seeds aid digestion and support skin health, among other health benefits. However, the consumption of guava seeds must be supplemented with a nutritious diet, frequent physical activity and routine checkups. Early detection and preventive care are crucial for long-term health management.

Appropriate health insurance plans cover the cost of consultations, diagnosis and treatment. Additionally, individual health insurance or family coverage can provide financial protection during unforeseen medical events, ensuring peace of mind.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Easy access to your medical records can make a lot of difference. One critical step towards this area of wellness is the introduction of the ABHA Card (Ayushman Bharat Health Account). Whether you need to store your health records, such as health insurance details, or access medical services, the ABHA Card is designed to simplify healthcare for everyone.

Read on to explore the ABHA health card benefits and its enrollment process.

ABHA Health card: Overview

The ABHA Health Card is part of India’s (ABDM) Ayushman Bharat Digital Mission, which aims to create a unified digital healthcare system. You can get a unique ABHA ID that acts as a central place for all health-related information. This card can help maintain a digital health record accessible anytime and anywhere, ensuring seamless healthcare services.

What is the meaning of ABHA?

ABHA stands for Ayushman Bharat Health Account. It’s a digital platform enabling individuals to securely create, store, and share their health records. The ABHA ID links you to a wide network of healthcare providers, making your health information accessible in a standardised digital format.

Benefits of ABHA card

Here are some key benefits of using the ABHA card:

1. Centralised Health Records: Store all your health data, from prescriptions to diagnostic reports, in one place.
2. Convenience: Access your medical history instantly without carrying physical documents.
3. Improved Healthcare Access: Effortlessly share your health records with doctors and hospitals for better treatment.
4. Privacy and Security: AHBA health card benefits include encrypted data, ensuring your health information is secure and private.
5. Continuity of Care: Even if you change doctors or move cities, your health data remains accessible.
6. Cost Savings: Reduces duplication of tests and unnecessary medical expenses.
7. Fast-track cashless claims: By linking your insurance policy to your ABHA ID, hospitals can access your policy details instantly, speeding up the approval of cashless claims.

Uses of ABHA Health card

Some of the uses of ABHA ccardsinclude:

• Sharing Information: The ABHA card uses include easy sharing of your health records with healthcare providers.
• Efficient Consultations: Doctors can quickly access your past treatments and prescriptions.
• Access to Ayushman Bharat Schemes: Facilitates benefits under government health schemes.
• Emergency Support: In critical situations, doctors can access your medical history to provide prompt care.

Who should create an ABHA account?

Anyone can create an ABHA account, but it is especially beneficial for:

• Individuals with chronic conditions who are in need of frequent medical consultations.
• Patients who visit multiple healthcare providers.
• Those who want to access government healthcare schemes seamlessly.
• Elderly individuals who need ororganisededical records.

What is the eligibility criteria for ABHA ID creation?

The eligibility criteria are simple:

1. You must be an Indian citizen.
2. A valid mobile number or Aadhaar card is required for registration.
3. There are no age restrictions; anyone, including children, can have an ABHA ID.

How to apply for an ABHA card?

Follow these steps to apply for your ABHA Card:

1. Visit the Official Website: Go to the (ABDM) Ayushman Bharat Digital Mission portal.
2. Click on ‘Create ABHA Account’: Select the option to register for a new ABHA ID.
3. Provide Details: Enter your UID or mobile number to initiate the process.
4. Verify Your Identity: Complete the OTP verification.
5. Fill in Personal Details: Provide your name, date of birth, and gender.
6. Set Up Your ABHA ID: Choose a username and password for your account.

Once the registration is complete, you’ll receive your unique ABHA ID.

Required documents for ABHA registration

The following documents are required for ABHA registration:

• Aadhaar Card: Preferred for quick verification.
• Mobile Number: Linked to your Aadhaar for OTP verification.
• Alternate ID (if Aadhaar is not used): PAN card, driving license, or voter ID.

How to download your ABHA card?

Downloading your ABHA Card is simple:

1. Visit the ABDM portal or app.
2. Log in using your ABHA ID and password.
3. Navigate to the “Download” section.
4. Save the digital copy of your card to your device.

You can also print the card for convenience and explore its various benefits.

FAQs

1. Is the ABHA Card mandatory?

It is not mandatory but highly recommended for easy access to healthcare services.

2. Can I use ABHA without an Aadhaar?

You can register using alternate IDs like PAN or voter ID.

3. Is my health data safe?

The ABHA system uses advanced encryption to ensure data security and privacy.

4. Can I update my details later?

You can log in to your account and update information anytime.

5. Does the ABHA Card provide insurance?

The ABHA Card is not an insurance policy but a digital health record system.

Conclusion

The ABHA Card is a crucial step towards revolutionising healthcare in India. It brings order to the management needed for maintaining health records like health insurance details and patient care to bridge the gap between individuals and healthcare providers.

Whether managing chronic conditions or seeking efficient healthcare services, the ABHA health card benefits include a hassle-free experience. So why wait? Apply for your ABHA Card today and take a step toward smarter, more convenient healthcare!

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Healthcare professionals in India work hard to save lives, often putting the needs of others before their own. While looking after patients is their primary focus, personal career growth should not be overlooked.

The Healthcare Professionals Registry (HPR) is a platform that acts as a central directory where employers and others can check the credentials, certifications, and licenses of doctors, nurses, and healthcare technicians.

Let us take a closer look at what is the HPR and its advantages.

What is the Healthcare Professionals Registry (HPR)?

The Healthcare Professionals Registry (HPR) is an official database that records verified healthcare professionals across various fields. It's part of the Ayushman Bharat Digital Mission (ABDM), which aims to create a unified healthcare ecosystem in India. By registering, healthcare workers gain credibility, access to national healthcare programs, and professional growth.

Who is eligible to register in the Healthcare Professionals Registry?

HPR is open to all qualified healthcare professionals, including:

• Doctors (Allopathic, Ayurvedic, Homeopathic, etc.)
• Nurses
• Dentists
• Pharmacists
• Paramedics
• Allied health workers like physiotherapists, lab technicians, and dieticians.

You can register if you hold a valid degree, diploma, or certificate in a healthcare-related field.

Benefits of the Healthcare Professionals Registry

The benefits of HPR are as follows:

1. Professional Recognition: Verified professionals gain nationwide credibility, boosting trust among patients and employers.
2. Access to Opportunities: The registry connects professionals with job openings, training programs, and collaborations.
3. Streamlined Services: Simplifies documentation and credential verification processes, saving time and effort.
4. Integration into ABDM: Registered professionals become a part of India's digital healthcare ecosystem, allowing seamless interaction with other stakeholders.
5. Support in Emergencies: During crises like pandemics, the government can quickly contact registered professionals for assistance.
6. Career Growth: With updated records, you can showcase your skills and certifications to prospective employers and organisations.

Documents required for the Healthcare Professionals Registry process

Before starting your registration, ensure you have these documents ready:

• Aadhaar card or another government-issued ID
• Qualification certificates (degree/diploma)
• Registration certificates from your professional council (e.g., Medical Council of India)
• Passport-sized photograph
• ABHA card (optional but recommended)

Step-by-step guide to register in the Healthcare Professionals Registry (HPR)

Here is a detailed guide to help you register in the HPR:

1. Visit the Official Website

Go to the official Healthcare Professionals Registry portal under the ABDM.

2. Create an Account
   • Click on "Register" and enter your details.
   • If you already have an ABHA card, link it to your account for seamless registration.
3. Provide Personal Information

Fill in your name, contact details, date of birth, and other personal information.

4. Upload Documents

Submit scanned copies of your qualification and registration certificates. Ensure the files are transparent and meet the required format.

5. Verification Process

The concerned authorities will verify your details.

6. Receive Confirmation

Once verified, you'll receive a confirmation email or SMS. Your HPR ID will be generated, which you can use for future reference.

Is ABHA card needed to register for HPR?

The ABHA card, or Ayushman Bharat Health Account card, isn't mandatory for the HPR application process but is highly recommended. Linking your ABHA card has the following benefits:

• Easier access to the digital healthcare ecosystem.
• Faster verification during registration.
• A consolidated health profile linking your professional and personal health data.

If you don't have an ABHA card yet, you can create one during the HPR registration process.

Need for medical insurance

While registering in the HPR enhances your professional standing, having a health insurance plan is equally important for healthcare workers. Here's why:

• Protection Against Risks: Healthcare workers are often exposed to occupational hazards, including infections and injuries. Insurance provides a safety net.
• Financial Security: Covers medical expenses, ensuring peace of mind during emergencies.
• Comprehensive Coverage: Many plans offer benefits like disability coverage and income protection.

It's advisable to explore health insurance plans tailored for healthcare professionals.

FAQs

1. Is there a fee for registering in the HPR?

No, registration in the ABDM Healthcare Professionals Registry is free of cost.

2. Can I update my information later?

You can log in to your account and update details like qualifications, certifications, and contact information.

3. What happens if my application is rejected?

In case your application is rejected, you’ll receive an email stating the reason. After addressing the issues, you can reapply.

4. Is HPR registration mandatory for practising?

While not mandatory, it is highly beneficial for credibility and access to opportunities.

5. How long does the verification take?

The ABDM Healthcare Professionals Registry verification process typically takes 7-10 working days, depending on the volume of applications.

Conclusion

The ABDM Healthcare Professionals Registry is a game-changer for medical professionals in India. By registering, you gain recognition, unlock opportunities for career growth, and contribute to a digitally empowered healthcare system.

Whether you're a doctor, nurse, or allied healthcare worker, register today. Combine it with the ABHA card for a comprehensive professional profile. Besides HPR, you also need to take certain steps to ensure financial security in case of any emergency. Look for a health insurance plan that covers a range of medical emergencies like doctor visits, medical bills, emergency care, and hospitalisation.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Many people struggle with unwanted fat in their arms and aim to tone them. While regular workout and a healthy diet are key, yoga can also greatly reduce arm fat. Additionally, yoga for arm fat reduction helps tone, strengthen the arms and improve flexibility.

This blog will explore some effective yoga asanas to reduce arm fat.

List of yoga asanas to reduce arm fat

Here are some of the most efficient yoga asanas to reduce arm fat:

1. Downward-facing dog (Adho Mukha Svanasana): This classic yoga pose tones and defines muscles while strengthening arms, shoulders, and upper body. Moreover, this pose promotes healthy blood circulation and provides a thorough stretch, enhancing overall flexibility.
2. Plank pose (Phalakasana): The plank pose engages the arms, shoulders, and core muscles to strengthen the full body. It helps in building endurance and burning fat.
3. Four-limbed Staff pose (Chaturanga dandasana): This arm fat loss yoga pose is like a push-up and is great for toning arm muscles.
4. Dolphin pose (Ardha Pincha Mayurasana): This pose focuses on the shoulders, arms, and upper back. It helps build upper body strength and tone muscles while improving flexibility.
5. Cobra pose (Bhujangasana): While primarily known for strengthening the back, cobra pose also engages the arms and shoulders as they lift the upper body off the ground. This mild engagement helps improve arm strength and definition over time.
6. Side plank (Vasisthasana): This pose targets the triceps, shoulders, and obliques. When you balance your body on one arm, it increases muscle activation and endurance. Holding the pose for 60 to 90 seconds helps improve your balance and tone and firm the arms.

Conclusion

Yoga helps reduce arm fat and build toned muscles without using weights. All these poses engage the arms and upper body while burning calories. With consistency and patience, your arms become stronger and more toned.

In addition to staying fit through yoga, it is important to take care of your overall health. Medical emergencies are unpredictable, and having medical insurance is essential.

Comprehensive health insurance for family ensures you and your loved ones receive medical care without financial stress.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Acidity is a common problem that many people face due to unhealthy eating habits, stress, and a lack of physical activity. While medicines can give quick relief, yoga offers a natural and long-term solution. Certain yoga poses help improve digestion, reduce stress, and prevent acid build-up in the stomach. In this blog, let’s learn some simple and effective yoga poses for acidity.

Yoga poses for reducing acidity

Practising yoga for reducing acidity can help improve digestion, boost metabolism and balance stomach acid naturally. Here are a few poses: 

1.      Vajrasana (Thunderbolt pose)

• Sit on your knees with your feet under your hips.
• Keep your back straight and place your hands on your thighs.
• Close your eyes and take deep breaths.
• Stay in this position for 5-10 minutes after meals.

2.      Pavanamuktasana (Wind-relieving pose)

• Lie on your back with your legs stretched out.
• Bend your knees and then bring them towards the chest.
• Hug the knees and lift your head towards them.
• Hold for a few breaths, then relax.

3.      Marjariasana (Cat-cow pose)

• Get on your hands and knees in a tabletop position.
• Inhale, arch your back and lift your head (Cow Pose).
• Exhale, round the spine, and place your chin on your chest (Cat Pose).
• Repeat this movement slowly for a few minutes.

4.      Balasana (Child’s pose)

• Kneel on the floor, sit back on your heels, and stretch your arms forward.
• Rest your forehead on the ground with slow, deep breaths.
• Stay in this pose for 1-2 minutes.

5.      Ardha Matsyendrasana (Half spinal twist)

• Sit with your legs stretched out.
• Bend your right knee and place your foot outside your left thigh.
• Place your right hand behind you and twist your upper body to the right.
• Hold for a few breaths, then switch sides.

Conclusion

Yoga is a natural way to manage acidity and improve digestion. Along with yoga for acidity, maintaining a healthy diet and reducing stress can further prevent the problem. A dependable health insurance policy can ease the financial burden of consultations, tests, and treatments. Medical expenses can be particularly high for older adults, so investing in health insurance for parents ensures they receive timely care without financial stress.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Many people look for effective ways to strengthen their core and reduce excess belly fat. While no single exercise guarantees fat loss in a specific area, pilates is a low-impact workout that builds core strength, reduces belly fat and enhances posture. Combined with other exercise routines and dietary changes, it can improve your weight loss plan and make it more effective. Let’s explore various pilates workout for belly fat.

Pilates workout for belly fat reduction

Pilates strengthens the core muscles, including the abs, lower back, and obliques. Here are some key pilates for belly fat:

1. The hundred

• Lie on your back with your legs lifted and bent at a 90-degree angle.
• Gently raise your head, neck, and shoulders off the mat.
• Extend your arms alongside your body and pump them up and down.
• Breathe in for five counts and out for five counts, repeat until you reach 100.

2. Rolling like a ball

• Sit on a mat, keep your knees bent and your feet off the floor.
• Wrap your hands around the shins to hold your legs.
• Roll back onto your shoulders and return to the starting position.
• Repeat 8-10 times.

3. Criss-cross

• Lie on your back with your hands behind your head.
• Lift your head and shoulders while bringing one of the knees towards your chest.
• Turn your upper body and bring your opposite elbow toward the raised knee.
• Alternate sides for 10-15 reps per side.

4. Plank

• Position yourself on your stomach and lift your body onto your forearms and toes.
• Keep your body straight and hold the position for 30-60 seconds.
• Repeat 2-3 times.

5. Leg circles

• Lie on your back with one leg extended upward at a 90° angle
• Move the leg in small circular motions.
• Do 10 circles in 1 direction, and then switch sides.

6. Wall pilates

• Place your back against a wall and set your feet at hip-width.
• Slowly roll your spine down, engaging your core.
• Hold for a few seconds, then roll back up.
• Repeat 10-12 times.

Conclusion

Pilates is an excellent workout for strengthening and toning the core. In addition to physical fitness, it is important to consider overall well-being. Having health insurance plans can provide financial security in case of medical issues. If you are looking for extra protection, critical illness insurance can help cover unexpected healthcare costs.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Updated on - 28 Jan 2026

Good posture is important for a healthy spine, balanced muscles and proper breathing. Unfortunately, our modern lifestyle often leads to slouching, hunching over screens and long hours of sitting, all of which take a toll on spinal alignment. Yoga offers a simple way to strengthen muscles, improve flexibility and restore natural balance in the body. Through mindful movement and breathing, it helps correct postural habits and promotes long-term spinal health.

In this blog, you will learn how yoga can help improve your posture, easy yoga poses you can do at home and tips to maintain a healthy spine.

Common causes of poor posture

Nowadays, many factors contribute to poor posture. Some of the common reasons are:

• Long hours of sitting: Many people spend most of their time sitting, as they have to work on their laptops or desks, which results in slouching, rounded shoulders and lower back pressure.

• Cell phone use: Constantly looking down towards your phone can strain the muscles of the neck. This is often referred to as “text neck.”

• Weak muscles: Lack of regular exercise, especially that targets the core and back, may make it challenging to maintain correct posture.

• Stress or fatigue: When a person is extremely stressed or tired, the body tends to slump inward and the shoulders hunch forward, resulting in a bad posture.

• Poor sleeping positions: Sleeping on your stomach or using a lot of pillows may cause misalignment of the spine.

• Lack of awareness: Many people are not aware that they are not walking, sitting or standing in the correct posture. Common bad habits include leaning to one side, crossing legs for long periods and carrying a heavy backpack or bag on one shoulder.

Yoga poses for improving posture

Practising yoga poses for improving posture helps strengthen muscles, increase flexibility and improve balance. Each pose targets specific areas of the body to support better spinal alignment.

• Mountain pose (Tadasana): Stand tall with feet together, engage the core and lengthen the spine. Keep your shoulders relaxed and your arms by your sides.

• Child’s pose (Balasana): Sit on your heels, extend your arms forward and rest your forehead on the floor. Stretch the back and shoulders.

• Cat-cow pose (Marjaryasana-bitilasana): Get on all fours, arch the back while inhaling and round the spine while exhaling. Enhances spinal flexibility.

• Downward dog (Adho Mukha Svanasana): Form an inverted ‘V’ shape with hands and feet on the ground. Engages the shoulders, core and hamstrings.

• Plank pose (Phalakasana): Hold the body in a straight line with weight on hands and toes. This pose improves core stability and spinal support.

• Seated forward bend (Paschimottanasana): Sit with legs extended, reach forward and fold over the legs while keeping the spine elongated. This yoga stretches the back and hamstrings.

• Extended triangle pose (Trikonasana): Stand with legs apart, and extend one arm to the floor and the other to the sky. This aligns the spine and stretches the sides.

• Chest opener stretch: Stand tall, clasp hands behind the back and pull shoulders down. This stretch opens the chest and corrects rounded shoulders.

Daily yoga routine to maintain a healthy spine

It is not necessary to spend hours on yoga to maintain a healthy spine. Dedicating just 15-25 minutes each day can be enough.

Begin with deep breathing for about 2 minutes to relax your mind. Start your warm-up with stretches like shoulder rolls, neck rotations and gentle twisting. Next, you can consider the cat-cow stretch for about 30-50 seconds. Continue with downward dog posture for 30 seconds.

Next, build strength with the plank pose, holding it twice for 20-30 seconds each. Move into extended triangle pose for 30 seconds on each side to lengthen the spine and open the chest. Follow with a seated forward bend for 30-45 seconds. Next, practice mountain pose for 1 minute to improve alignment, then finish with child’s pose for 1-2 minutes.

Tips to enhance posture with mindful breathing

Breathing plays an important role when it comes to enhancing one's posture. Here are some tips to consider:

• Practice diaphragmatic breathing: Ensure that your stomach rises with each inhalation and falls with each exhalation.

• Slow your breathing: Slow breaths calm your mind and reduce tension in your muscles.

• Focus on your spine: While breathing, picture your spine getting longer with every inhale.

Role of yoga in preventing back and neck pain

Poor posture is a big reason for back pain and neck pain. Bad posture may make the body misaligned, resulting in overworked muscles, stressed joints and possibly irritated nerves. Yoga helps to prevent these in the following ways:

• Strengthening back and core muscles

• Increasing flexibility in the spine

• Releasing tight muscles around the neck and shoulders

• Improving blood circulation

With regular practice of yoga, you may find fewer episodes of stiffness, pain and discomfort. Moreover, many people suffering from chronic back pain also find relief after continuous practice of yoga.

Importance of posture in overall health and wellness

Good posture can play an important role in your overall health. With proper posture, you can get the following:

• Improved digestion, as the organs have more space to function properly
• Higher energy levels, because your muscles use less effort to support your body
• Healthier joints, with reduced stress on the spine, hips and knees
• Fewer headaches, since good alignment helps reduce neck and shoulder tension
• Better mood and mental well-being, as proper posture supports deeper breathing and a more positive outlook

How health insurance supports posture-related treatments

While yoga can prevent and manage posture-related issues, sometimes medical attention may be necessary for severe back or neck conditions. Health insurance often provide cover for physiotherapy, specialist consultations and diagnostic tests related to posture-related pain or spinal problems.

Depending on the terms and conditions, some policies may also include coverage for rehabilitation or corrective treatments prescribed by a doctor. However, the scope of coverage varies between insurers and plans. It is advisable to review your policy wordings carefully or consult your insurer to understand the exact benefits available for posture-related treatments.

Conclusion

Yoga is a simple way to improve posture. With regular practice, you can correct long-term habits, strengthen your body and have better health. Simple poses, mindful breathing and a daily routine can help maintain a strong and flexible spine.

As you work towards better posture and overall bodily well-being, choosing the right health insurance policy becomes equally important. The right plan, such as an individual health insurance plan, a family floater plan, a senior citizen plan or a critical health cover, can give you the support you need during unexpected health issues. If you are unsure which plan suits your needs, you can fill out the form on this page to receive clear and personalised guidance.

FAQs

1. Which signs indicate that my posture needs to be improved?

Common signs include frequent back or neck pain, rounded shoulders and difficulty sitting or standing straight for long periods. You may also notice stiffness after waking up or discomfort while working at a desk.

2. How long does it usually take to notice changes in posture with regular yoga practice?

The timeline depends on your current posture habits and how consistently you practise. Many people begin to feel less stiffness and better alignment within a few weeks of daily or frequent practice, while long-term changes may need a few months.

3. What precautions can a person with chronic back pain take before doing yoga?

A person with chronic back pain should start gently and avoid pushing the body beyond comfort. It helps to perform slow and controlled movements. However, you should stop immediately if any pose causes sharp pain.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Sinus congestion can make breathing difficult and affect daily activities. It happens when the nasal passages become inflamed due to allergies, infections, or environmental factors. While medications provide temporary relief, yoga offers a natural way to manage sinus problems. Incorporating specific yoga poses and breathing techniques can help open up nasal passages, improve blood flow, and reduce inflammation. This article will explore effective yoga for nasal congestion and sinus relief.

Yoga asanas for sinus relief

Here is how yoga for sinus can help you:

• Setu Bandhasana (Bridge pose): Lie on your back and bend your knees while lifting your hips and keeping your feet flat. It improves blood circulation and relieves sinus pressure.
• Adho Mukha Svanasana (Downward-facing dog): Form an inverted ‘V’ with your body by lifting your hips and keeping your hands and feet on the ground. This improves drainage and reduces nasal congestion.
• Matsyasana (Fish pose): Lie on your back, place your hands under your hips, and arch your back. This expands the chest, aiding in sinus relief.
• Sarvangasana (Shoulder stand): Lie down on your back and lift your legs upward, supporting your hips with your hands. It enhances blood circulation and reduces nasal blockages.
• Ustrasana (Camel pose): Kneel, place hands on heels, and bend backward. It expands the lungs and promotes clear breathing.
• Jal neti (Nasal cleansing): Use a neti pot with saline water to flush out nasal passages and remove allergens.
• Kapalabhati pranayama (Skull-shining breath): Sit cross-legged and exhale forcefully through the nose. This clears mucus and strengthens the respiratory system.
• Anulom Vilom (Alternate nostril breathing): Close one nostril, inhale through the other, then switch. It balances airflow and reduces nasal blockage.
• Bhramari pranayama (Bee breath): Inhale deeply and exhale while humming. This vibrational breathing soothes sinus inflammation.

Conclusion

Yoga is a natural way to relieve sinus congestion and strengthen respiratory health. However, sinus problems can sometimes lead to complications requiring medical attention. Chronic sinusitis may cause infections, breathing issues, or even ear problems if left untreated. In such cases, medical insurance can be a financial safeguard, covering doctor visits, treatments and hospital stays if needed.

Investing in good health insurance for family ensures timely medical care without financial strain. Along with yoga, maintaining overall well-being through proper healthcare support is essential in the long term.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Yoga is a popular practice that improves flexibility and boosts relaxation. Due to its many benefits, it can also be an effective way to lose weight. Unlike high-intensity workouts, yoga helps burn calories while improving posture, strength, and mindfulness. Moreover, it promotes better digestion, boosts metabolism, and reduces stress—one of the main reasons for weight gain. Read on to explore some of the best yoga for weight loss.

Best yoga positions for weight loss

While all yoga poses benefit the body, certain asanas aid in accelerated calorie burn and muscle toning. When practised regularly, the following  yoga asanas for weight loss are quite effective:

• Surya namaskar (Sun salutation): A sequence of 12 poses that stretches the entire body, strengthens muscles, and enhances circulation, leading to more effective calorie burn.
• Bhujangasana (Cobra pose): Opens the chest, strengthens the spine, and burns belly fat by engaging the core.
• Navasana (Boat pose): Targets abdominal fat by engaging the core muscles, improving digestion, and boosting metabolism.
• Virabhadrasana II (Warrior II pose): Strengthens legs, tones thighs, and improves stamina while enhancing flexibility.
• Setu bandhasana (Bridge pose): Helps reduce belly fat, tones the lower body, and stimulates digestion.
• Adho mukha svanasana (Downward dog pose): Engages the core, tones arms and legs, and improves blood circulation.
• Trikonasana (Triangle pose): Stretches the sides, strengthens the legs, and helps burn fat around the waist.
• Utkatasana (Chair pose): Works on thighs, hips, and abdomen, improving endurance and toning lower body muscles.
• Dhanurasana (Bow pose): Stretches the entire body, strengthens the core, and reduces stubborn belly fat.
• Chaturanga dandasana (Four-limbed staff pose): A great full-body workout that engages arms, legs, and core, helping to tone muscles and burn fat.
• Paschimottanasana (Seated forward bend): Stimulates digestion, reduces belly fat and calms the nervous system.

Conclusion

Weight loss is not just about looking good but also about staying healthy and preventing lifestyle diseases. However, while targeted yoga positions for weight loss can help with weight management, they cannot avoid the risk of unexpected injuries, chronic conditions, or sudden medical needs.

That’s why preventative measures such as medical insurance are essential. For seniors, in particular, senior citizen health insurance provides a safety net, making sure that medical expenses don’t become a financial burden. By investing in the right plan, you or your loved ones can focus on staying active and healthy without worrying about unexpected healthcare costs.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Yoga is widely recognised for improving flexibility and muscle tone, but did you know it can also help sculpt your face? Just like yoga poses can target your abs or legs, face yoga can focus on the facial muscles to naturally reduce a double chin. Additionally, these exercises are simple, equipment-free, and easy to add to your daily routine. Let's look at some of the most effective face yoga for double chin.

Face yoga exercises for double chin

Here are some effective yoga double chin to help tone the muscles under your chin:

1. The kiss-the-ceiling exercise

• Sit or stand straight.
• Tilt your head back and then look at the ceiling.
• Pucker your lips.
• Hold this position for 5 seconds.
• Relax and repeat 10 times.

2. Tongue stretch

• Look straight
• Stick your tongue out as far as you can.
• Bring the tongue upwards towards your nose.
• Hold for 10 seconds and release.
• Repeat 5–10 times.

3. Jaw jut

• Gently push your head back and look at the ceiling.
• Push your lower jaw forward to stretch the chin area.
• Hold for 5–10 seconds and then relax.
• Repeat 10 times.

4. The fish face

• Suck your cheeks in to make a "fish face".
• Try to smile while holding the position.
• Hold for 5 seconds, and then relax.
• Repeat 10 times.

5. Neck roll

• Sit straight and look forward.
• Slowly tilt your head to one side, bringing your chin towards your shoulder.
• Roll your head down and then to the other side.
• Repeat this motion for 10–15 seconds.

Conclusion

Face yoga is a simple and natural way to reduce a double chin by strengthening your facial and neck muscles. Along with these exercises, maintaining a healthy diet and good posture can also help improve and sharpen your jawline.

As we age, taking care of overall health becomes even more important. Having medical insurance can provide financial security against unexpected expenses, ensuring access to quality healthcare. For older adults, senior citizen health insurance offers financial security and ensures access to necessary medical care whenever needed.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Do your knees ache after long walks, workouts or standing too long? Knee pain is often linked to injuries, arthritis, weak muscles or excess weight. While medication and therapy help, yoga can help strengthen the muscles around the knees, promote better alignment and improve flexibility. Yoga for knee pain supports weaker muscles, enhances joint stability and reduces stiffness. Additionally, gentle stretches improve blood flow, reducing inflammation and discomfort. Here are some of the best yoga positions for knee pain.

Yoga positions for knee pain reduction

Yoga helps strengthen knee-supporting muscles, improve flexibility and promote healing. The following knee joint pain yoga poses are simple and effective at managing the pain:

• Utkatasana (Chair pose): Start by standing with your feet hip-width apart and raise your arms. Now, bend the knees and lower your hips as if sitting in a chair. Keep your back and arms straight and hold for 20 seconds. The chair pose strengthens the quadriceps, which support the knee joint and reduce strain.
• Supta padangusthasana (Reclining hand-to-big-toe pose): Lie on your back and lift one leg at 90°. Now, reach out to hold your foot with a strap or hand. Keep the other leg straight on the floor. Hold for 30 seconds per leg to improve flexibility.
• Baddha konasana (Butterfly pose): This pose improves hip and inner thigh flexibility, easing knee stiffness. Sit straight and bring the soles of your feet together while dropping your knees outward. Hold your feet with your hands, interlacing your fingers around them for 1 minute.

Conclusion

Yoga is an effective way to manage knee pain. However, injuries or chronic pain can sometimes require physical therapy, medications or even surgery. They can lead to significant medical expenses. A comprehensive health insurance policy covers medical treatments, helping you focus on recovery without worrying about expenses. You can also get health insurance for parents to cover the treatment costs for age-related conditions like arthritis, joint pain and surgeries.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Many people face difficulty shedding excess fat around the lower back and sides. While diet is important in overall weight management, strengthening and stretching the back muscles is equally important.  You can try yoga to tone the waist and strengthen the core. It targets your midsection with twists, planks, and core-strengthening poses.

Below are some of the best yoga to lose back fat effectively.

Yoga asanas to reduce back fat

Practising specific yoga poses can help tone the back and burn excess fat. These yoga for back fat strengthen the spine, improve flexibility, and enhance posture.

• Dhanurasana (Bow pose) – Lie on your stomach, bend your knees, and hold your ankles. Lift your chest and thighs while balancing on your abdomen. Hold for 15–20 seconds.
• Salabhasana (Locust pose) – Lift both legs and the upper body simultaneously while keeping your hands along the body. Hold for 20–30 seconds.
• Ustrasana (Camel pose) – Kneel on the floor, arch your back, and reach for your heels. Hold the position for 30 seconds.
• Trikonasana (Triangle pose) – Stand feet apart, extend one arm towards the floor, and stretch the other upwards. Hold for 20 seconds on each side.
• Adho mukha svanasana (Downward dog pose) – Form an inverted ‘V’ shape with your body, keeping your hands and feet on the floor. Hold for 30 seconds.
• Parivrtta trikonasana (Revolved triangle pose) – Similar to the Triangle Pose but with a twist, stretching and toning the back muscles. Hold for 20 seconds on each side.
• Marjariasana-bitilasana (Cat-cow pose) – Move between arching and rounding your back on all fours. Repeat for 1 minute to improve flexibility and reduce stiffness.

Conclusion

Reducing back fat requires consistent effort and the right exercises. Additionally,   helps tone the waist and strengthens the glutes.

However, yoga alone is not sufficient for your overall well-being. Medical emergencies can pop up anytime, and to ensure financial protection during these situations, dependable health insurance plans can be a smart investment. Comprehensive critical illness insurance would ensure you receive timely medical care without financial stress.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Face yoga is a simple, natural way to tone facial muscles, improve elasticity, and reduce puffiness. It involves specific routines that strengthen and sculpt facial muscles while promoting skin elasticity. Unlike surgical treatments, face yoga has no side effects and offers long-term benefits. Let’s explore some effective face yoga to reduce face fat.

Face yoga exercises to reduce face fat

Practicing yoga for face fat slims and tones the muscles around the jawline, cheeks, and neck. Here are some exercises that target different areas of the face to create a more defined look.

• Fish face: Suck in your cheeks and hold for 10 seconds. Repeat 10 times to tone cheek muscles.
• Puff your cheeks: Inhale deeply, hold air in one cheek for five seconds, then shift to the other cheek. Repeat 10 times to reduce cheek fat.
• Jawline lifter: Tilt your head back, look up, and push your lower jaw forward. Hold for 10 seconds. Repeat five times to define the jawline.
• Cheek lifter: Smile as wide as possible and lift your cheeks towards your eyes. Hold for 10 seconds. Repeat 10 times to firm cheek muscles.
• Lip pull: Tilt your head slightly and lift your lower lip over the upper lip. Hold for 10 seconds. Repeat five times to strengthen the chin and jaw muscles.
• Chin tuck: Press your tongue against the roof of your mouth and lower your chin towards your chest. Hold for 10 seconds. Repeat 10 times to reduce a double chin.
• Blowing air: Tilt your head back, purse your lips, and blow air out for 10 seconds. Repeat five times to tone facial muscles.
• Smile stretch: Stretch your lips sideways in a wide smile while keeping your teeth hidden. Hold for 10 seconds. Repeat 10 times for toned facial muscles.

Conclusion

Face yoga is a natural way to reduce fat and achieve a toned look. But looking good is just one part of the equation. True well-being comes from taking care of your body inside and out. Stress, ageing, and unexpected health concerns can come up when you least expect them. That’s why having good health insurance ensures financial security during medical emergencies. Investing in health insurance for parents and yourself early is one of the best ways to support long-term wellness.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Optimum blood circulation in your body keeps you fit and prevents poor health conditions. Some think only exercising can help improve blood circulation, but that’s not true. You need a more comprehensive approach.

Yoga can increase blood circulation all over the body very efficiently. Read on to explore the world of yoga for blood circulation.

Best Yoga Poses for Blood Circulation

The best yoga for blood circulation not only increases blood flow to the cells but also improves the health of your organs. Here, we have listed the yoga asanas that will help preserve your long-term health. 

• Ardha Matsyendrasana (Seated Spinal Twist)

Ardha Matsyendrasana stimulates the abdominal organs, which increases blood circulation. Take a seat on the floor, bend your left knee, and place it on your right while keeping your right leg flat against the floor. Then bend your right knee, bring it close to your hip, and place your left hand behind you. Take a breath, extend your back, and rotate to the right from the base of the spine. Hold the position for twenty seconds, release, and repeat. 

• Bhujangasana (Cobra Pose)

Bhujangasana improves blood circulation to the heart and lungs by stretching the front of the body. With your elbows close to your body and your palms beneath your shoulders, lay on your stomach. Keep your hips and knees firmly against the floor and raise your chest off the ground by pressing into your hands.  

• Marjaryasana (Cat-Cow Pose)

This pose promotes blood circulation in the spinal area of your body. Begin on all fours, inhale, raise your head, and look up at the ceiling. Curve your back inwards. Exhale as your head returns to its normal position, and allow your eyes to drift down. Now, arch your spine. Keep breathing and repeat the action ten to fifteen times. 

• Tadasana (Mountain Pose)

This is a standing asana that improves blood flow to your arteries. Place your feet hip-width apart and keep your shoulders, hips, and glutes in alignment. Your hands should be by your sides with your palms facing forward. Raise your arms slowly until your biceps are in line with your ears, and your shoulders are simultaneously lowered into their sockets. Inhale and maintain this position for around thirty seconds before exhaling. 

• Anjaneyasana (Low Lunge Pose)

Anjaneyasana is a dynamic stretch that helps improve blood flow to the lower body. Stand with your back straight, your heel up, and only your toes on the ground. Take your right foot straight behind you and bring your right knee down to the ground while bending your left knee. Breathe in, raise your chest, put your palms together, and lift your arms above your head.  

Conclusion

Preventive actions such as practising yoga are an effective way to maintain your health. Yoga asanas that improve blood circulation not only keep your heart healthy but also enhance the long-term functioning of all other organs. Additionally, having a comprehensive health insurance policy is essential, as it provides financial protection against unexpected medical expenses, allowing you to focus on your wellness without worry.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Osteoporosis is a health condition that causes bones to lose density and become more prone to breaking. This blog discusses how yoga can help prevent the effects of this disease.

Best Yoga Poses for Osteoporosis

The relationship between yoga and osteoporosis is easy to understand since people with osteoporosis who practice yoga see real improvements rather quickly. Yoga is all about posture and strength-building, and regular low-impact yoga practice can strengthen and promote bone development. 

However, if you have osteoporosis, you should avoid certain yoga poses. It is best to consult with a yoga instructor first before you start.

Here are some safe yoga poses for osteoporosis patients which can help improve bone health over time. 

•     Vrksasana (tree pose)

Vrksasana, often considered one of the best yoga poses for osteoporosis, is simple to master. Put your feet together and stand in Tadasana. Without shifting your pelvis, bend your right knee and move your right thigh outward. Raise your right foot and plant it anywhere on your left leg while bringing your palms in front of your chest. Hold this position, keep breathing, and then get back to the initial pose before repeating.

• Virabhadrasana (warrior pose)

Stand straight with your feet touching and your arms free at your sides. Take a three to four-foot step back and pivot your right foot 90 degrees to the right while bringing your front knee up to a straight angle with your ankle. With your palms facing downward, stretch your arms out to the sides, parallel to the ground, and look straight ahead. Take a few breaths, release the pose, and switch to the opposite side. The hips and core are strengthened in this position, which is beneficial for bone health. 

• Salabhasana (locust pose)

Take a face-down position on the floor with your legs hip-distance apart and your arms placed beside your hip. Raise your legs first without bending the knees, and then raise your upper body without pressing the palms on the floor. Keep in the position for 15 seconds, release, and repeat the movements 10 times.

• Utkatasana (chair pose)

Stand with your back straight, your feet closed, and your arms relaxed at your sides. Assume a sitting position by bending your knees and lowering your torso, and keep the thighs parallel to the floor. Raise your arms over your head and keep your palms facing one another. Hold the pose for a few seconds, then return to the initial position and repeat the process. This pose helps increase your lower body's bone density.

Conclusion

People with osteoporosis cannot take part in regular exercises due to their lower bone density and the chance of bone break. However, practising yoga helps strengthen their bones. Yoga also reduces body aches caused by limited movement, and that can help patients relax and get back to normal, daily activities.

Remember, a health insurance policy can cover the immediate treatment of osteoporosis-related bone break.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Sciatica is a nerve condition that causes pain, weakness, or numbness in the leg. It occurs due to an injury to the sciatic nerve and might cause minor discomfort or aggravated pain.

Best Yoga Poses for Sciatica Pain Relief

While treatment for sciatica can range from self-medication to surgery depending on the intensity of nerve damage, the condition can be eased by performing certain yoga poses. Yoga asanas for sciatica focus on certain gentle movements to ease the pain and relieve weakness. Following are some of the most beneficial yoga poses for sciatica:

• Child’s pose (Balasana): This is a simple yoga for sciatica asana that gently stretches the lower back, hips and thighs to lend relief from sciatica pain. Balasana helps relieve tension and compression in the lower back area through its gentle yet comprehensive impact on the spinal area and is an easy-to-do restorative yoga pose.
• Downward facing dog (Adho Mukha Svanasana): This is one of the most effective yoga asanas for sciatica that must be performed daily for a few minutes. It works by taking the pressure off the spine and aligning the lower back part of the body, which helps relieve pain and tightness around the area.
• Half-moon pose (Ardha Chandrasana): This asymmetric balance act performed as a yoga asana soothes nerve irritation and inflammation and is thus very helpful in easing sciatic conditions. It works by stretching the lower back area and provides immediate relief from a range of painful conditions commonly afflicting the hips, thighs and legs.
• Cobra pose (Bhujangasana): Symptoms of sciatic pain can be considerably eased by performing the bhujangasana since it helps reduce pressure on the sciatic nerve. This yoga for sciatica asana stretches the spine while correcting minor vertebrae displacements and relieving the pain around that region.
• Locust pose (Salabhasana): Mild sciatica can be cured by performing the locust yoga pose since it stabilises the lower back and promotes flexibility in the hip area. It also removes pressure from the sciatic nerve and aids in circulation to provide immediate relief.
• Reclined pigeon pose (Supta Kapotasana): The effect of the sputa kapotasana yoga pose on relieving sciatica pain occurs due to pressure exerted on the sciatic nerve through a stretch of the piriformis muscle. This yoga for sciatica asana is also sometimes called a “Figure-Four Stretch” and helps stretch the muscles around the hip area.

Conclusion

Sciatica can cause serious discomfort, and it is necessary not to ignore any instance of such pain. Comprehensive health insurance plans greatly help to cover early diagnosis and treatment of any disorder and should, therefore, be carefully opted for.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The increase in desk work leads to wear and tear of the neck muscles. The neck is a sensitive body area that requires daily stretching and relaxation. Yoga for neck pain involves soft movements and subtle postures.

Best Yoga Poses for Neck Pain

Yoga creates a positive effect on the body if practised regularly. Following are some effective yoga asanas for neck pain:

1. The Cat-Cow Stretch (Marjariasana)

This asana involves taking a position on all fours with hands below the shoulders and both hands and legs at a comfortable distance apart. Breathing in, you need to bring the stomach down and push the hips and shoulders out. Breathing out, reverse the process and curl the stomach inwards, raising hips back and up, with the head down between the hands. This pose brings immediate relief to the neck and spine. 

2. The Camel Pose (Ustrasana)

This asana requires you to backbend as you kneel on the yoga mat with both knees, keeping them a comfortable distance apart. Backbend and take a tight grip of your ankles with your hands, stretching the stomach out and the chest up, dropping your neck in the backward, downward direction.

3. The Cobra Pose (Bhujangasana)

This asana starts by lying on the stomach, keeping the hands below the shoulder. Breathing in, lift your head and chest. Consciously push the shoulder down and stretch the neck without looking up. This helps to put the weight of the pose on the back and not the arms. The feet and legs should be joined as you lift. Breathing out, leave the pose and relax. Repeating this asana improves the flexibility of the neck.

4. The Shoulder Stand (Sarvangasana)

In this asana, you lie on your back with your legs at a comfortable distance apart and your hands by your side. Breathing in, lift the legs and torso off the floor, keeping the neck relaxed. Hold this posture for 30 seconds to 1 minute for a positive effect on the neck, shoulders, and back.

Conclusion

You need to perform multiple activities that involve physical exertion. Yoga or any other form of exercise helps the body heal. Consult your healthcare professionals for regular health check-ups. Remember, health insurance plans provide financial coverage for hospitalisation, daycare treatments, critical illnesses, etc.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The fatty liver condition affects about 32% of individuals worldwide. This illness occurs due to an inadequate diet and lack of physical activity. If left untreated, it can lead to severe health issues. However, incorporating yoga into our routine can help improve liver function and overall fitness. Let’s explore some of the best yoga practices for fatty liver to support our journey toward a healthier liver.

Best Yoga Poses for Fatty Liver

When you practise yoga regularly, it can significantly enhance liver health. Engaging in yoga for just 20 to 30 minutes several times a week can make a remarkable difference. Below are some of the best yoga asanas for fatty liver:

1.     Cat-Cow Stretch

The Cat-Cow Stretch is an excellent yoga that will aid in improving circulation and also flexibility. Here is how to do this yoga:

• Begin on the knees and hands
• Inhale and then arch the back, lift the tailbone and the head (Cow Pose)
• Exhale, round the spine, and then tuck the chin to the chest (Cat Pose)

Through this particular movement, you can improve spinal flexibility. It will also massage the abdominal organs gently, which helps the liver to function well.

2.     The Bridge Pose

The Bridge Pose is another yoga pose that is perfect for individuals who have a fatty liver condition. To perform this yoga, do the following:

• Lie on the back with feet flat and knees bent on the floor
• Lift the hips towards the ceiling
• Engage the core and then press the arms on the mat

The bridge pose will not just make the lower back strong but will open up the chest. Furthermore, it will also enhance the blood flow to your liver. Periodically performing this yoga will reduce the tension and promote a grounded feeling.

3.     Seated Forward Bend

The Seated Forward Bend is another effective yoga for people with fatty liver. To begin, follow these steps:

• Sit with the legs stretched out in the front
• Inhale and then lengthen the spine.
• Exhale when reaching forward, towards the toes

This particular posture will offer relaxation and also stretch the spine gently. It will also help with both digestion and detoxification, making it highly advantageous for liver health. Remaining in this pose will allow you to breathe deeply, which, in return, improves the relaxation.

4.     Triangle Pose

To start with the Triangle Pose, one must do the following:

• Stand with feet wide apart
• Extend the arms out to the sides
• Reach one hand down to the floor or ankle while the other hand reaches up

This posture will improve the balance and also strengthen the core. It also boosts the liver function by improving circulation.

5.     Supine Spinal Twist

• For the Supine Spinal Twist, start by following these actions:
• Lie on the back and draw one knee toward the chest
• Guide it across the body gently while the shoulders remain on the ground

This pose increases detoxification by boosting digestion. It also gently massages the abdominal organs. Furthermore, the posture aids in releasing the pressure in the lower back area. Remaining in this position leads to deep breathing, which further helps with relaxation.

Conclusion

Practising these yoga postures regularly can enhance liver health and overall well-being. While yoga is beneficial for the body, it's also crucial to have health insurance in place. A health policy provides access to various healthcare services and aids in covering expenses for medical conditions, including fatty liver. If you don't have a health policy, consider getting one today to unlock a more secure outlook on your health.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.