Top 10 excercise for CABIN CREW for Weight Loss and to Increase Height

Generally, female CABIN CREW need to be at least 5 feet 3 inches to 6 feet 3 inches in height and a healthy BMI (Check your BMI here)

Some of us struggle with weight issues and some of us are a little shorter than the minimum height requirement. (Check eligibility here) 

If you are trying to lose or gain a little weight or slightly increase your height to apply for your dream job as a CABIN CREW, then you are on the right page. You can achieve a good frame by practicing yoga. Practicing yoga will relax you and give you relief from emotional and mental stress. Certain yoga asanas will stretch your body and increase the flexibility. These poses help in straightening and realignment of the spinal cord, which may result in taller posture. So, here are some yoga asanas to help you.

BHUJANGASANA

Do you want to increase your height to apply for Cabin Crew Job tone your abdomen but just can’t find the time to go to the gym? Are you feeling tired or stressed due to excessive workload? 

Bhujangasana or Cobra Pose is a solution to solve these and many other problems, just sitting (or lying down) at home! Bhujangasana, the Cobra Pose, is a pose that you do while lying down on your stomach. It gives your body (especially the back), a good stretch that melts your stress away almost instantly! 

Bhujangasana is pronounced as Bhu-jung-aahs-uh-nuh.

 

  1. Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.
  3. Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso. 
  4. Taking a deep breath in, slowly lift your head, chest and abdomen. Keep your navel on the floor.
  5. Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both the palms.
  6. Keep breathing with awareness, as you curve your spine, vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up 
  7. Maintain the pose while breathing evenly for 4-5 breaths. 
  8. Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.
  9. Repeat 4-5 times.

 

TRIKONASANA

Trikona – Triangle; Asana – Pose

Unlike most yoga postures, the Triangle Pose requires keeping the eyes open in order to maintain body balance.

Maining a good balance could be very beneficial for your Cabin crew Job

How to do the Trikonasana (Triangle Pose)
  1. Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).
  2. Turn your right foot out 90 degrees and left foot in by 15 degrees.
  3. Now align the center of your right heel with the center of your arch of left foot.
  4. Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the feet.
  5. Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line.
  6. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
  7. Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
  8. Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
  9. As you inhale, come up, bring your arms down to your sides, and straighten your feet.

WARRIOR POSE

This pose strengthens the arms, shoulders, thighs and back muscles, all in one go. This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. The story of the warrior Veerabhadra, as all stories from Upanishads, has a moral that adds value to our life.

Veera – vigorous, warrior, courageous; Bhadra – good, auspicious; Asana – Posture

How to do Warrior Pose (Veerabhadrasana)

Veerabhadrasana or Virabhadrasana is one of the most graceful yoga postures and it adds beauty and grace to one’s yoga practice.

  • Stand straight with your legs wide apart by a distance of
    at least 3-4 feet.
  • Turn your right foot out by 90 degrees and left foot in by
    about 15 degrees.
  • Checkpoint: Is the heel of the right foot aligned to the
    center of the left foot?
  • Lift both arms sideways to shoulder height with your
    palms facing upwards.
  • Checkpoint: Are your arms parallel to the ground?
  • Breathing out, bend your right knee.
  • Checkpoint: Are your right knee and right ankle forming
    a straight line? Ensure that your knee does not overshoot the ankle.
  • Turn your head and look to your right.
  • As you settle down in the yoga posture, stretch your arms further.
  • Make a gentle effort to push your pelvis down. Hold the yoga posture with the determination of a warrior. Smile like a happy smiling warrior. Keep breathing as you go down.
  • Breathing in, come up.
  • Breathing out, bring your hands down from the sides.
  • Repeat the yoga posture for the left side (turn your left foot out by 90 degrees and turn the right foot in by about 15 degrees).

 

BACK BENDING

Back problems are common nowadays not just for desk jobs but CABIN CREW too and also among all age groups. Most of us lead a hectic and stressed lives. Your back takes all the stress and burden of the day’s work which eventually leads to mild to intense backaches. Back problems are a sign that your back needs some firming up and support. The good news is that you can strengthen your back and get relief from pain with backbend yoga asanas.

Yoga for backbone strengthening

Backbend yoga poses may seem challenging, especially as you advance in age and rigidity. These asanas require great flexibility and balance, which may seem tough even in your childhood. However, when you bend, stretch back and forth, your spine becomes stronger. The back muscles also flex more easily, helping you to bend easily. These are only some of the benefits of these asanas. Let’s look at others.

Why backbend yoga is useful

Back-bending yoga poses flex and relax the back muscles. In this state, the back regains its strength and suppleness. It also helps you maintain a good posture.

  • Most of us sit in a fixed position in front of a computer the whole day. This makes the body rigid and susceptible to neck and back sprains. Yoga is good for your spine as it helps make it straight, strong and flexible. It also helps prevent injury.
  • Backbend yoga poses help release the built-up tension in muscles and joints by opening up the frontal portion of the body. Consequently, you are less irritable and sleep better at night. The rest helps strengthen the back.
  • Practicing these yoga asanas strengthens your muscles and increases flexibility of spine.
    • Regular practice of yoga gives you correct posture and proper body alignment. Backbend yoga postures help open specific chakras (energy points) in the body. These contribute towards your general physical and spiritual well-being.

    Additional backbend yoga asana for spine  benefits include psychological, emotional and spiritual aspects as well. Yoga helps to increase your patience, perseverance, discipline among others. While giving you a boost in energy levels, it also relieves you of stress, anxiety and depression.

CHAIR POSE

Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is intense posture or powerful posture.

(Utkat=Intense, Powerful; Asana= Posture/Pose; pronounced as U-t-kat- asana).

You need just a little bit of determination to stay longer in the Chair Posture. Make sure you read the contraindications before you start.

9 Steps to Chair Pose / Utkatasana
  • Stand erect with your feet slightly apart.
  • Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
  • Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
  • Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
  • Ensure that you keep your hands parallel to the ground.
  • With awareness, sit straight and lengthen your spine. Relax.
  • Keep breathing and flip through the pages of the newspaper, enjoying national and international news.
  • Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
  • Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

 

SIDEWARD BENDING

  • Stand with feet about 2-feet apart. Balance weight equally on feet.
  • Breathing in, raise your arms overhead and join the palms together, interlacing the fingers to form a steeple position. Keep the arms touching the ears.
  • Breathing out, bend to the right. Focus on straightening the elbows, pressing feet firmly into the ground and moving the pelvis to the left.
  • Hold. Feel the stretch on the side, relax in this posture. Inhale, exhale deep gentle breaths
  • Breathing in, return to standing position.
  • Breathing out, bring the arms down.
  • Repeat bending to the other side.

CAT AND COW

Cat Pose — Marjaryasana (mahr-jahr-ee-AHS-uh-nuh) — is often paired with Cow Pose — Bitilasana (bee-tee-LAHS-uh-nuh) — for a gentle warm-up sequence. When practiced together, the poses help to stretch the body and prepare it for other activity.
  • Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
  • Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
  • Broaden across your shoulder blades and draw your shoulders away from your ears.
  • Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  • Release the crown of your head toward the floor, but don’t force your chin to your chest.
  • Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  • Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

 

DOWNWARD DOG

Adho Mukha Svanasana Asana (Downward Facing Dog ) Yoga Pose

Adho – Forward; Mukha – Face; Svana – Dog

Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose.

This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.

6 Easy steps to do perfect Downward Facing Dog Pose (Adho Mukha Svanasana)
  • Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
  • As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body. 
  • Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
  • Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms. 
  • Hold the downward dog pose and take long deep breaths. Look towards the navel.

Exhale. Bend the knees, return to table pose. Relax.

SKIPPING

10 Amazing Health Benefits of Skipping Rope
  • Improves heart health. Skipping rope is the best cardio exercise as it increases the heart rate. …
  • Increases concentration. …
  • Improves coordination. …
  • Increases stamina and gets rid of fatigue. …
  • Increases body flexibility. …
  • Boost mental health. …
  • Decreases belly fat. …
  • Strengthening your bones.

 

RUNNING

Jogging or running is a popular form of physical activity. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.

Some runners choose to participate in fun runs, athletics races or marathons. If you are interested in competing with other runners, contact your local running club.

Health benefits of running and jogging

Regular running or jogging offers many health benefits. Running can:

  • help to build strong bones, as it is a weight bearing exercise
  • strengthen muscles
  • improve cardiovascular fitness
  • burn plenty of kilojoules
  • help maintain a healthy weight.
Running versus jogging

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.

Both running and jogging are forms of aerobic exercise. Aerobic means ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

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