Passive calories burning

We burn calories just to be seated

Health - energy- sleep

GOAL BECOMING A YOGI , OPENING A STUDIO

Acupuntura

Leading your life through KPI

KPI to control for everyaspect of my life 

in

2024

HEALH 

quantity of water drunk 

SOUL 

Keep journal 

WORK

I really do not know what to control here , time worked ? so that I can keep a balance between work and free time, I am clearly exceeding the time I need to work

for 2023 I am currently working 

50 hours jatco

10 hous light house 

3 hours MARIOLA 

3 Hours Takenaka project

1 hour blanca 

1 hour julietta

that is like 70 hours 

out of 168 hours 

that is 

personal care , including sleeping 

56 hours sleep 

10 hours eating 

66

7 hours exercise 

74 

144 

I just have 26 hours free 

plus cleaning the house 1 hour everyday 

20 hours 

I need to think what to do 

I have 20 hours 

I am not neglecting 

heallth OK 100,000 hours 

soul INCLUDE  20000 hours 30 min journaling 30 min meditation 

work OK 100,000

knowledge INCLUDE 50,000 

social INCLUDE 10,000

love INCLUDE 20, 000

Effects of marriage in lifespan

Heart rate variability

HRV is simply a measure of the variation in time between each heartbeat.

Use yoga nidra to stabilize it

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what has more protein , potatoes or beans

Any variety of beans

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That is why Ulises always used to eat palanquetas

¿cómo se llama el músculo que tenemos justo encima de la ingle y debajo del vientre ? ¿como se puede ejercitar?

exercise in the car

Unless you live in a city, you likely spend more time behind the wheel of a car than you’d like – and waiting in the car, whether for your kids, your husband, your carpool buddies, can feel like a real time-suck. Time you could spend working out, for instance.

Well shift that gear into "park," because there is a way to turn your wait time into a workout. Just follow these driver’s-seat strength drills. Use this workout to get started in a fitness program or to augment your already active lifestyle. Stow a tennis ball in the glove box for the full effect, but don’t worry if you don’t have one; these exercises can also be done without a ball using your body for resistance.

Easy in-car workout

 

Note: These moves are designed for a parked car. Don’t risk a ticket (or your life) by getting your fit on at a red light.

Adductor (inner thigh) exercise  

Position a tennis ball between your knees and give it a powerful squeeze with your inner thighs, holding a few seconds with each contraction. Complete two sets of 15 repetitions to start, working up to four sets over time.

Chest and shoulders exercise

With a tennis ball between the palms of your hands, interlace fingers over the top of the ball. Raise elbows out to the side in line with your chest. Begin pushing palms toward one another, then releasing. Feel the work in your chest and shoulders. Complete two sets of 15 repetitions to start, working up to four sets over time.

Forearms exercise 

 

Strengthen your forearms to help with gardening, tennis, mountain biking, or anything that requires a strong grip. Wrap the fingers of one hand around your tennis ball and squeeze using maximum strength for one second, followed by one second of relaxation. Complete 15 repetitions on each side, aiming for two sets on with each arm

Calves exercise

With both feet flat on the floor of the car, perform 20 heel raises with each leg. Alternate sides and complete two sets for each leg. To increase difficulty, position tennis ball under the ball of the foot and complete leg raises with a greater range of motion.

Core exercise

Sit up tall in the seat of your car, making a straight line from your tailbone to the crown of your head. Draw belly button towards the spine before engaging abdominal muscles. Focus on the lower abdomen, just below the naval and above the pubic bone. Hold engaged muscles for fifteen seconds, working up to one minute. Perform 2-4 sets.

Glutes (butt) exercise

 

Tone your tushy using a similar technique as you did with the core. Engage gluts while sitting tall in your car seat. Hold engaged muscles for fifteen second, working up to one minute. Perform 2-4 sets.

And finally, treat yourself to a well-deserved foot massage. Take off your shoes and position the ball under the sole of your foot. Roll the ball across the entire bottom of your foot, releasing the plantar tendon. Spend as much time as is required to feel fully relaxed.

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Types of Pranayama

Types of Pranayama

You will come across a variety of Pranayama techniques. Some of the most important ones are listed below:

Nadi Shodhana

Ujjayi Pranayama

Bhramari Pranayama

Shitali Pranayama

Shitkari Pranayama

Surya Bheda Pranayama

Anulom Vilom Pranayama

Kumbhaka Pranayama

Kapalbhati Pranayama

Bhastrika Pranayama

Dying feeling when waking up

Sometimes in the mornings, when I have to wake up, I feel like dying. Like a pain in the chest.

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your to analyze the sole of your shoes to check if you are walking properly.

yoga exercises before sleep, integrating yoga in your life

How to excercise the eyes.

1. Sit in position in a chair or lying in bed roll your eyes up as far as you can hold them in a position for a few seconds so you can feel the most muscular pull then roll the eyes down as far as you can holding again then roll them as far as possible to the left then to the right position for a count of three.

these should be started gradually like all the exercise the first time you try it do it only once or twice then repeat after a few hours,  this time increasing the count to three or four after a few days to the exercise 10 times in succession.

2. a similar exercise also for strengthening the eyes was rolling the eyes in all directions.

3. Other exercise for outdoors in the sunshine is looking at the sun but blinking very rapidly then repeating the process  with the other eye,  this keeps the lens of the eye functioning  properly.

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