Yoga Islamabad Pakistan

baqer Yoga Islamabad Pakistan
Yoga Classes in Islamabad in Pakistan by Baqer
chaturanga dandasana by Baqer in Yoga Islamabad:

Chaturanga Dandasana push-ups are some of my favorite winter warmer poses. I usually do them in sets of 10. Great for arm and core strength, a couple of sets will soon get your heart pumping and your blood warm. In his book,“Light on Yoga” BKS Iyengar advises that Chaturanga Dandasana “strengthens the arms and the wrists develop mobility and power. It also contracts and tones the abdominal organs.”

Start in plank pose. Check that your body is in a straight line like an incline plane.

Make the arms vertical to the floor; keep the legs strong and lock the knees by digging the toes into the floor; engage the abdominal muscles by drawing the pubis up towards the navel while lengthening the tailbone towards the heels.
Press firmly through the inner palms; broaden the collar bones; and shrug the shoulders down the back away from the neck.
To maintain the straight line of plank pose keep the legs straight and strong, and the abdominal muscles alert as you bend the elbows back by your waist to enter Chaturanga Dandasana.
Pull the elbows into the sides of the trunk and roll the tops of the shoulders back to prevent them from hunching into the neck.
Hold for a few seconds, then press strongly through the inner hands to straighten the arms and return to plank pose.
Repeat, moving in and out from plank to Chaturanga 5 to 10 times.
If you bottom out on the floor when you lower into the pose, use a bolster or some folded blankets under your thighs for support. The pose will still be work, but should be more doable. Once you get stronger you can remove the support.

Practice Tips
Problem: pose feels like it’s all arm work.
Solution: with practice, learn to evenly distribute the work between the arms, legs and abdomen.

Problem: thighs sagging down means the legs aren’t working.
Solution:  press the toes strongly into the floor to help engage the leg muscles.

Problem: buttocks sticking up means lower abdominal and buttock muscles are not engaged.
Solution: stretch the buttocks and tailbone back towards the inner heels; and pull the pubis up towards the navel.

Problem: chest lifting up means the upper abdominal muscles are not engaged.
Solution: keep abdominal wall fully engaged, from the lower front ribs to the top of the pubis.

courtesy: Iyengar Yoga

Yoga Islamabad by Yogi Baqer

0300 8566200


Yoga and Bone Health

fitness with baqer

For osteoporosis and osteopenia treatment or prevention (bone), you have to focus more on yoga. A study led by Dr. Loren Fishman, which were reported in the journal Topics of Geriatric Rehabilitation.

Get plenty of calcium, vitamin D, and—yoga to get healthy Bone

741 participants were recruited for the study, via the internet, and 227 of them stuck with a daily or every-other-day yoga routine, labeled by the study’s abstract as either “fully compliant” or “moderately compliant.”  89% of the remaining participants were women, with an average age of 68. Over 80% of participants had been diagnosed with osteoporosis or osteopenia.

Researchers collected data on participants bone mineral density (BMD) at the start of the study and again ten years later.

Findings:  Bone mineral density improved for the 227 “fully compliant” and “moderately compliant” participants in their spines, hips, and femurs. Researchers wrote that “No yoga-related serious injuries were imaged or reported. Bone quality appeared qualitatively improved in yoga practitioners.”

How to Treat A Urinary Tract Infection UTI at home

Treatment of Urinary Tract Infection with Apple Cider Vinegar and Baking Soda

How to heal UTI from kitchen goods

Most UTIs are caused by A urinary tract infection is almost exclusively caused by Escherichia coli (E. coli) bacteria that travel to the bladder through the urethra, according to the University of Maryland Medical Center. Urinary tract infections (UTIs) can occur in any part of the urinary tract.

It is more common in women than in men. Using natural remedies to treat a urinary tract infection at the first sign of symptoms can help prevent a more serious infection from developing.

Apple cider vinegar Urinary Tract Infection treatment

Apple cider vinegar contains important enzymes, rich minerals, and nutrients such as potassium that prevent the bacteria that cause UTIs from multiplying or growing. Acetic acid in apple cider vinegar has the ability to foster the growth of beneficial bacteria and to kill “bad” bacteria at the same time


Organic apple cider vinegar

Filtered water


Mix 2-3 tablespoons in a glass of water
Drink it twice or thrice a day. Add raw honey for a better taste.

Baking Soda UTI Treatment

Baking Soda creates an alkaline environment in the body, which bacteria do not like so it will not be able to spread.

Add one teaspoon of baking soda to one cup of water and drink it once a day. Be careful not too add too much baking soda.

It is important to remember to treat UTI as soon as you see the signs of it and that UTI that last longer than two days requires medical intervention.


Balance Hormones for Weight Loss

healthy life style is key to get fit ,

Male and Female body Key Hormones to Know


Fluctuations in certain hormone levels may contribute to stubborn belly fat, weight gain, sluggishness, stress, a lagging libido, sugar cravings, and health problems.

By Balancing hormones with right diet plan and supplements (Moringa Plus) You can shed excess pounds while transforming your energy levels and health.

Foods you can eat include lean protein (think chicken breasts, eggs, and wild-caught fish); vegetables and most fruit; chia seeds, flaxseeds, and most nuts; olive oil and some other unsaturated oils and fats, like canola oil; and whole grains like buckwheat, brown rice, and quinoa.

You’ll avoid or minimize caffeine, alcohol, fried foods, processed meat, peanuts, saturated fat, full-fat dairy, artificial sweeteners, and simple high-GI carbs like white bread.

You’ll eat often — every 3-4 hours — making healthy food choices at least 80% of the time. But you do get one to two “cheat meals” a week.

Level of Effort: Medium to High

First, you’ll quit caffeine, sugar, dairy, gluten, and most oils for 2 weeks.

Use pH strips to test your body’s pH balance; getting a series of blood, urine, or saliva tests to check hormone levels; and taking supplementsincluding multivitamins, omega-3 fatty acids, and calciummagnesiumvitamin D3, (Moringa Plus).

Limitations: If you’re used to eating prepared meals and snacks, The Hormone Diet might be a big adjustment, since it focuses on whole foods that you cook yourself. If you love coffee or soda, you may find it hard to give up these beverages in favor of green tea and other drinks.

Exercise:  30 minutes of exercise 6 days a week in a mix of strength training, cardio, interval training, and yoga.

Vegetarians and vegans: The diet includes protein sources that would work for you.Gluten-free: You give up gluten intially. Avoid some processed carbs, like white flour and white rice, and to steer clear of any foods that they felt they had a bad reaction to after the detox phase.Reaching a healthy weight can improve many conditions, including diabetes, hypertension, and heart disease.
The Final WordThe cocktail of supplements and the hormone theories are unfounded and not recommended. Keep in mind that many things affect your hormone levels. It’s not just about your food. To say that certain foods are “hormone hindering” is inaccurate and oversimplifies the role of nutrients in the body.

Do you have Thyroid problem

Check Thyroid Glands

The thyroid, a small, butterfly-shaped gland below your Adam’s apple, pretty much rules your body, says Douglas Husbands, DC, CCN, a clinical nutritionist and chiropractor in San Carlos, California. It regulates your metabolism, explains Husbands, and an underactive thyroid (hypothyroidism) slows everything down—from your pulse and temperature to your energy level and the rate at which you burn calories. An overactive thyroid (hyperthyroidism), on the other hand, revs the body into overdrive.

According to the New York Times bestselling author and leader of Functional Medicine, Dr. Amy Myer, over 25 million of US citizens have problems with this gland, and almost half of them are not aware about the problem. 90% of abnormal function of the thyroid are diagnosed as hypothyroidism or under-active function. Symptoms are vague, and doctors may spend only few minutes to diagnose the cause when a patient complains about something. That’s why we will show you how to recognize if your thyroid gland is having some problem.

Symptoms for abnormal function of the Thyroid problem:

  • Excess weight or difficulties with losing weight
  • Depression, anxiety, and mood swings
  • Hormone imbalance like low sex drive or irregular periods
  • Feeling tired constantly, even if you slept for 8 hours
  • Constipation
  • Cold feet and hands
  • Lose of hair, brittle nails, and dry skin
  • Joint and muscle pain
  • Brain fog or loss of memory
  • Neck swelling or snoring

If you are suffering from any of the mentioned symptoms, you should immediately speak with a doctor, and take the needed test to diagnose the problem. For those who believe that they have thyroid gland problems, you can improve your gland with the following easy things.

10 Easy Things to improve your Thyroid:

  1. Consume iodine supplements and tyrosine (Thyroid hormones are made by your thyroid gland via the enzyme thyroid peroxidase which combines the amino acid tyrosine, the mineral halide iodie and hyrogen peroxide-Tyrosine is also an important cofactor for adrenal neurotransmitter synthesis, as it is converted In the adrenal glands into dopamine, norepinephrine, and epinephrine.-Tyrosine is found in soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds.)
  2. Go gluten-free
  3. Consume high quality multivitamins (Organic herbs in Islamabad)
  4. Do yoga or another best method to deal with stress( Yoga Classes in Islamabad)
  5. Improve your gut health (helping our bodies digest and absorb nutrients, synthesize certain vitamins, and rally against intruders, such as influenza and toxic cancer-forming carcinogens. In addition to boosting our immune system, microbiota sends messages to our brain and helps regulate metabolism.)
  6. Get 8  hours of sleep
  7. Eat cruciferous vegetables in moderate (Becoz Cruciferous vegetables can potentially be goitrogenic (inducing goiter formation). They contain enzymes that interfere with the formation of thyroid hormone in people with iodine deficiency. Cooking for 30 minutes significantly reduces the amount of goitrogens and nitriles. At high intake of crucifers, the goitrogens inhibit the incorporation of iodineinto thyroid hormone and also the transfer of iodine into milk by the mammary gland.)
  8. Reduce chlorine and fluoride from your daily diet (Iodine deficiency is one of the major causes of hypothyroidism, but very few people know that this can be the result of three everyday chemicals.- Chlorine, Fluoride and Bromine. )


Balance Metabolism to Lose Weight

HIIT islamabad


The metabolism works like this:

Balance metabolism → lower calories → lose weight

1) Balance metabolism by knowing HEC (hunger, energy, cravings). 

  • Hunger should be <5 on a 1-10 scale
  • Energy should be 6 or more on a 1-10 scale
  • Cravings should be <5 on a 1-10 scale

If it is not, then you know you were not able to lose weight , you will need to adjust something.

2) Lower calories. Most people lead with calories and throw their HEC out of check as a result. Because of that, they are in one constant starve/binge cycle.

Instead of leading with calories, back calculate them instead. When you get your HEC in check, then take a look at what your calorie levels were. This gives you a rough estimate of what you need to be working toward.

NOTE: use it to refine your approach not define it. A strange thing happens when people see calorie numbers, they all of a sudden forget all reason and think there is something definitive and final in the numbers. The numbers should always be used as a guide only.  Your metabolism is a thermostat, not a calculator and it is in constant adjusting mode. Getting caught in the numbers will screw you almost every time.

3) Lose weight. Fat loss and weight loss are not the same so you need to have a better way to measure things than just weight. If you are still just measuring weight, you might as well just give up now. You can’t assess anything with just a weight measurement. If you have not yet gotten past looking only at scale numbers, you are still a dieter and missing the point

So, that’s it.  That is the way it is done.  I recognize this throws some people out of their comfort zone because they have a hard time viewing things from this new perspective.  As a result they revert back to the old comfortable calories out, calories in viewpoint.  It is normal, so take your time with this and really think about how it works to lose weight.

Balance metabolism to Lose Weight and Fat Ratio
Balance metabolism to Lose Weight and Fat Ratio


courtesy: metabolic effect

Prana and difficult Poses

ashtanga yoga islamabad
ashtanga yoga islamabad
Baqer practising Head Stand and other Hatha yoga poses

Prana, vital energy, which corresponds to ki or chi in Chinese
medicine, pervades the whole body, following flow patterns,
called nadis, which are responsible for maintaining all individual
cellular activity. Stiffness of the body is due to blocked prana
and a subsequent accumulation of toxins. When prana begins
to flow, the toxins are removed from the system, ensuring the
health of the whole body. As the body becomes supple, postures (poses) which seemed impossible become easy to perform, and steadiness and grace of movement develop. When the quantum of prana is increased to a great degree, the body moves into certain postures by itself and asanas, mudras and pranayamas occur spontaneously.

Baqer Mehdi

Yoga Teacher  & Fitness Trainer

Venues 1 :  Kuch Khaas , F-6/3 , St 01,  House 01. main margalla rd.

Venue 2 :  Smarts Gym , Safa Gold Mall , 5th Floor

Venue 3 : Jugnu Wasim’s  F-11/3,  Near attock petrol pump.

Drishti , Gaze in Ashtanga Yoga

In Tadasana Teacher Baqer Gaze toward the hand

The withdrawal of the audio sense is brought about by listening toone’s own breath rather than to external sounds. The withdrawal or turning in of the visual sense is practiced through drishti, the attachment of one’s gaze to various focal points. These are:

• toward the nose
• toward the center of the forehead (third eye)
• toward the navel
• toward the hand
• toward the toes
• toward the side
• toward the thumb
• upward

By doing this, one prevents oneself from looking around, which would let the mind reach out. Following drishti, the
practice becomes deeply internal and meditative.

Drishti is also a practice of concentration (dharana), the sixth of Patanjali’s limbs of yoga. If we practice in a
distracted way, we may find ourselves listening to the birds outside and gazing around the room. To perform all of
the prescribed actions — bandha, ujjayi, drishti, and finding proper alignment — the mind needs to be fully
concentrated; otherwise one of the elements will miss out. In this way the practice provides us with constant
feedback about whether we are in dharana. In time dharana will lead to meditation (dhyana).

“One must endeavour to retain all the prana through the mind, in the navel, the tip of the nose and the big toes. Focussing at the tip of the nose is the means to mastery over prana. By focussing on the navel all diseases are removed. The body attains lightness by focussing on the big toes.”

PYSI – Pakistan


Baqer Mehdi

Chia Seeds – The Super Food

chai seeds - super food

Chia seeds – an ancient super food for modern lovers of healthy eating. Chia seeds – Indian traveling food that fills with energy. Chia seeds – diet food, because rapidly satiates.

 Chia seeds are representative of the family (Salvia hispanica). Incas, Mayans, Aztecs and other tribes consume the little black and white seeds since ancient times. When it is translated from the Mayan language chia” means “power. Not surprisingly this seeds are called Indian traveling food, because they refuel with energy. According to Indians one spoon chia seed energizes the body for 24 hours.

Super food for weight Loss
Super food for weight Loss


Nutritional value

Chia seeds are an excellent source of protein that fills the body with easily absorbable amino acids. They are the richest plant source of omega-3 fatty acids and valuable linolenic acid, which the body cannot synthesize. Furthermore, chia seeds have more calcium than milk (5 times), more iron than spinach (3 times), 2 times more potassium than bananas, 2 times more protein than other grains, 2 times more antioxidants than blueberries. They are rich with the mineral boron, which helps the movement of calcium into the bones. High levels of antioxidants make them long lasting and easy to store.

Medical application of chia seeds

  • Chia seeds are easily digestible, they are rapidly absorbed by the body and they maintain balance of the blood sugar.
  • Improve the gastrointestinal tract.
  • Strengthen the immune system.
  • Thanks to their strong hygroscopicity, chia seeds, absorb moisture, prolong hydration and retain electrolytes, especially during heavy exercises.
  • Seed protein does not contain gluten. Therefore it is suitable for people with gluten sensitivity, and for all those who want to replace gluten seeds (wheat, barley, rye and oat).
  • For pregnant and breastfeeding women, and for people with increased physical activity, they can help to speed recovery and building of new cells in the tissues.

Chia seeds – diet qualities

Chia seeds are helping to reduce appetite and for weight loss. Added to the dishes, they give a feeling of satiety, on the expense of calories and fat. They can be used in weight loss programs. The recommended daily intake: 1 tsp.

How to consume the chia seeds?

Chia seeds can be added to oatmeal or cereals, in salads, sauces, pastry, smoothies, cakes and all kinds of dishes of your choice. Typical of them is that they retain the flavor of the meals, and increase their nutritional value.

courtesy: best herbal health

Lose weight with honey, lemon, water

Lose weight with Ayurvedic expertise at yoga islamabad
Lose weight with a mixture of lemon, honey and warm water
To lose weight with honey, lemon and warm water

The ancient mixture of lemon, honey and warm water has helped many people lose weight.

  • It improves digestion
  •  Honey prevents bacterial growth in the stomach
  • The fibre, pectin, found in the lemon makes you feel fuller for a considerable amount of time and keeps hunger pangs at bay
  • It only contains 33 calories per glass which makes it perfect to lose belly fat and stay fit.
  • To make it more effective you may add a pinch (half tsb / 1.5 gm) of cinnamon

To make this mixture :

1) Take a glass of warm water, squeeze half-a-lemon, and add its juice and one tea spoon of honey to it. Mix well and drink it quickly.

2) You must drink this mixture as soon as you get up in the morning. Brushing before you drink is a good idea, but it is recommended to drink it with brushing or gargling for best results.

# lose weight with honey

courtesy: health site