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


Nitrates from beet root and processed meats are the same thing

Nitrates from beetroot and processed meats are the same thing

From an epidemiological perspective, nitrates are commonly thought to be adverse to health due to a long-standing restriction on how much nitrate can be in drinking water (50mg/L) or ground water (due to accumulating in vegetables) due to the risk of infantile methemoglobinemia (baby blue syndrome) which does appear to apply to vegetables.

More commonly, the association between processed meat products that are pink in color (which very commonly use sodium nitrate as a preservative) and cancer occurrence also paints nitrates in the same negative light.Conversely, vegetables are commonly stated to not be associated with cancer risk (which then raises concern about whether or not they are the same molecules).

Both consumption of vegetables (most commonly researched is Beet Root and consumption of the sodium nitrate preservative cause increases in serum nitrate and nitrite, and are considered bioequivalent. In some studies that assess nitrate’s bioactivity, liquid solutions of sodium nitrate are even used.

There are still differences between eating processed meat and vegetables in this regard (intake of sodium through the preservative sodium nitrate and higher intake of potassium via vegetables; less conversion of nitrate into nitrosamines with coingested antioxidants) but the molecule itself is the same.

The Myths of Ashtanga Yoga

Ashtanga Yoga is a beautiful, soft and feminine practice when the fundamentals of pranayama (breath control) are the primary focus of the practice.

There is very often a cloud of mystery and myth that surrounds the Ashtanga Vinyasa practice, instilling fears that will often keep people from ever trying this beautiful transformative tradition.

These myths are fostered by a combination of misunderstanding, fear and poor teaching

Here are some of the more common ones:

Myth #1:

Ashtanga Yoga is Power Yoga

I’ll leave this one to the Guru…

This is a letter from Sri.K. Pattabhi Jois (the guru of Ashtanga Yoga) to Yoga Journal, Nov. 1995.

“I was disappointed to find that so many novice students have taken Ashtanga yoga and have turned it into a circus for their own fame and profit (Power Yoga, Jan/Feb 1995). The title “Power Yoga” itself degrades the depth, purpose and method of the yoga system that I received from my guru, Sri. T. Krishnamacharya. Power is the property of God. It is not something to be collected for one’s ego. Partial yoga methods out of line with their internal purpose can build up the “six enemies” (desire, anger, greed, illusion, infatuation and envy) around the heart.

The full ashtanga system practiced with devotion leads to freedom within one’s heart. The Yoga Sutra II.28 confirms this “Yogaanganusthanat asuddiksaye jnanadiptih avivekakhyateh”, which means “practicing all the aspects of yoga destroys the impurities so that the light of knowledge and discrimination shines”. It is unfortunate that students who have not yet matured in their own practice have changed the method and have cut out the essence of an ancient lineage to accommodate their own limitations.

The Ashtanga yoga system should never be confused with “power yoga” or any whimsical creation which goes against the tradition of the many types of yoga shastras (scriptures). It would be a shame to lose the precious jewel of libiration in the mud of ignorant body building”

Myth #2:

You have to be strong/fit/young/flexible to practice Ashtanga Yoga

Once again Sri.K. Pattabhi Jois said it best:

“Anyone can practice. Young man can practice. Old man can practice. Very old man can practice. Man who is sick, he can practice. Man who doesn’t have strength can practice. Except lazy people; lazy people can’t practice ashtanga yoga.”

Sometimes the way Ashtanga Yoga is taught (in the form of group led classes) can put people off and lead them to believe that Ashtanga Yoga is not for them.

When taught well all students, regardless of limitations, can benefit from this practice.

Fundamentally this practice is a breathing practice. So, if you can breath you can practice! However, to make it a bit more difficult you are asked to continue this breathing practice whilst the body is folded into more challenging positions, but it is still a breathing practice.

How much of the primary series you can ‘do’ or how many series you ‘complete’ is of NO relevance at all. How ‘good’ you are at each pose or what you look like whilst you practice has no importance to the practice either. Simply put it is the journey that we are interested in, not the destination.

Myth #3:

Ashtanga Yoga is hard

Ok well I guess it isn’t easy… but nothing really worthwhile is ever easy!!

Ashtanga is a progressive series and new poses are offered to the student as the student becomes ready. For some students the sun salutations might seem almost impossible, for others it will be poses later in the primary series that provide the difficulty.

All students encounter postures that are challenging, such is the nature of the system.

The limitations we inevitably encounter in our body are actually a mirror of the personal limitations and mental blocks that stop us being experiencing real freedom and personal contentment. As we move past these physical blocks (through practice) the Self unravels and becomes separated from the ego (what we think we are and are not).

Each student’s practice is completely individualised, unlike the typical pre-packaged 90-minute yoga class, an Ashtanga yoga practice grows with you as you grow.

Myth #4:

The Ashtanga Yoga sequence is too ‘rigid’

One myth about Ashtanga Yoga is that the structure of the series – there are 6 families of poses that you can progress through – is in some way rigid or limiting to the practitioner.
Each student begins with the Primary Series and, saving injury or illness, works his way through the sequence, pose by pose. This serves the purpose of providing structure and discipline to the initially scattered mind. Instead of being distracted the mind becomes focused and trained to follow a path, whether it wants to or not!

If true freedom and liberation from the binding nature of mind is ever to occur this initial training is important as it creates space (akasha) between what the mind wants to do and be (the ego), and what the body wants to do (intuition). This practice of separation (and then later re-integration) is an important step in any yoga practice.

Eventually over time the mind releases its attachments to the poses themselves and begins to surrender to the process occurring in the practice. But before this can occur there is often resistance from the mind to being tied into a system, yet it is the system that will eventually provide real freedom by creating a mind that is clear and still.

Given the option many yogis would only practice the poses they enjoy. However, in Ashtanga Yoga you don’t have a choice to just practice the poses you like (which are usually the ones you can do), you have to do them all, including the ones you hate!

Having a set sequence of poses means the student cannot avoid encountering themselves (and all their problems), in the guise of difficult poses. In a sequence where you don’t skip poses you are forced to face your limitations (and learn to overcome them) rather than avoid them.

Easy poses do not bring you closer to practicing yoga, challenging poses do because they require you to delve deeply into your physical, mental and emotional resources in order to master. This creates Tapas (heat) that burns through the illusory Self-image to reveal your real nature.

Very often though it is just at this point of friction – when things start becoming difficult – that people give in and stop practicing Ashtanga Yoga, but this is just when the yoga starts to become interesting. This inner resistance shows the practice is working. The resistance or desire to quit is in fact an invitation to personal freedom and spiritual liberation, but the practitioner has to find the courage and dedication to move into it rather than away from it.

So, rather than limiting, the sequence is actually the gateway to liberation.

Myth #5:

Ashtanga injures people

First of all, you are always at risk for injury. Whether you’re a runner, biker, mountain climber, yogi, or just out walking your dog!!

The difference here is that if you were walking down the street and tripped over a curb, you would not blame the curb for your sprained ankle. Yet a yoga student gets hurt, and immediately blames the practice.

Ashtanga yoga does not injure people – but the way people practice Ashtanga yoga can.

The sequence is set up to give you the strength and flexibility for the next. The method requires you resolve one posture in your body before you get the next one. That way you approach new poses with a sufficient foundation of strength, balance or flexibility. This gentle progression is embodied in the Mysore Style teaching method.

During the first months practice, you will be bringing up and encountering all the imbalances in your body. So you may experience some pain or discomfort. The practice is designed to awaken deep sensations in the body, but not all pain is injury.

“What often happens to those who practice Ashtanga for the first time is that, after a month or so of regular practice, they begin to feel bodily pains they had never previously felt. Often, they believe they have hurt themselves through yoga and will either quit or practice less frequently … often the practitioner has simply begun to awaken hurts or weaknesses that have always been present, but not aware of.” (Larry Shultz, It’s Yoga)

courtesy : ashtangaworkshop

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

Weight Loss Infused Water

Lose weight


Eating fresh foods, and drinking healthy drinks that do not contain artificial sweeteners can help you achieve weight loss success.

Naturally flavored and infused waters are a favorite when it comes to weight management.They taste deliciously good and you control the ingredients.In order to lose weight it is recommended to eat and drink more of the following:

Lose weight
Infuse Water to Lose Quickly


Cucumber is a considered as an extremely refreshing and low calorie food. Cucumber when taken 100 grams contains approximately 96% of water and 4% of calories in it. It is packed with minerals, dietary fibers and other vitamins which are very effective in losing the belly fat and makes you look fit and perfect. So regularly eat a plate of cucumber as a salad is termed as the healthy way to cleanse your body from harmful toxins that are released by the digestive system. This finally aids not only to lose belly fat or weight but also gives you radiant and glowing skin with its rich content of vitamin B and C when taken daily.


Ginger aids for a natural digestion and it is a thermo genic agent which increases the blood heat that aids to burn the fat more easy and perfectly in a short span of time. Basically over eating, age – related hormone reduction, stress, lack of regular exercises, etc. are considered as one of the reason for the belly fat. Ginger solves each of these issues properly. It also suppresses the production of cortisol (a steroid hormone that is essential for the energy regulation and also mobilization. It’s always better to have this ginger daily to lose the tummy fat.


They are high in pectin fiber, which helps suppress food cravings. It also helps the body eliminate waste products by cleansing and detoxifying it. Stressed liver won’t metabolism the fat efficiently and that gets deposited around your abdomen. So to detoxify the liver, you can use lemon water. Lemon water increases the enzymes that help to detoxify the liver and to accomplish the basic functions very effectively.

Water is often underestimated as a fat burning ingredient. Not only is it a calorie free appetizer but also boosts metabolism since your body has to work to match the temperature of the ingested water with that of your core. According to a study, people drinking 8 to 12 glasses of water in a day have a higher metabolic rate than those who just drink 4 glasses or less. It also aids in weight loss indirectly. This is because drinking a glass of water before meals can fill you up thus preventing you from overeating and consuming extra calories.All these ingredients have many health benefits (only a few listed above), but essentially all help aid in digestion.  This is why I refer to it as the flat belly water. Drinking this infused water will not cause you to retain water. It will cleanse your body and leave you feeling refreshed.Ingredients:

  • 2-3 large lemons, thinly sliced
  • 1 Cucumber, thinly sliced
  • 18-20 mint leaves
  • 1/2 – 1 tbsp ginger, ground
  • 1 gallon of water


  1. Thoroughly wash all fruits and veggies and thinly slice the lemon and cucumber.
  2. Fill container with ingredients and fill to the top with water.
  3. Soak in fridge overnight and enjoy within 2 days.

If you drink a gallon of water on day 1, you can refill it up and let it soak a second night with the same ingredients (just add more ginger).  Mint leaves will start to go bad after about 2 days of soaking.

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

Which Workout Burns The Most Calories

Power Yoga workout with limited rest in between asanas gives you after burn effects
Power Yoga with limited rest in between asanas gives you after burn effects

Afterburn Effect:
Some workouts help you burn calories even after your sweat session is over , even with

POWER YOGA workout with little rest in between the Asanas give the same after burn effect.

Anything that you can’t sustain for more than a minute, give or take workout make more intense ,basically it gets you breathing really hard until you feel like you may collapse—will burn the most calories after you’re finished.

when you do sustainable exercises—that is, anything that you can keep up for several minutes without much difficulty—your body uses a regular amount of oxygen. But when you push yourself to the max, your body uses more oxygen, which it then has to restore later on. And it’s that very oxygen restoration process that burns the calories post-workout, because your body continues to work harder (and your metabolism remains revved) to repair itself.

Most types of strength-training moves create some afterburn, because your body has to work harder while you’re doing them. But it could also be bodyweight moves like squats(chair pose), lunges(or worrier), or jumps. It could even be 30-second sprints.
If you’re looking to burn the most calories after your workout, you have to push yourself pretty hard at some point during your workout. An easy half-hour jog, for instance, won’t get the afterburn effect unless you incorporate sprints in there as well.

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