Kapha balancing

 from chatgpt ---

🔥 General Guidelines for Kapha-Balancing Yoga

• Practice in the morning (Kapha time: ~6–10 AM)

• Keep the pace dynamic and flowing

• Hold postures lightly, with shorter durations

• Incorporate heat-building breathwork (pranayama)

• Use energizing music or sunlight if indoors

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🧘‍♂️ Recommended Poses (Asanas)

🔹 Warm-Up / Dynamic Movement

• Sun Salutations (Surya Namaskar) — 6–12 rounds to build internal heat

• Standing twists — Detoxify and stimulate digestion

🔹 Core and Strength

• Plank pose

• Boat pose (Navasana) — Ignites core energy and metabolism

• Chair pose (Utkatasana) — Builds heat in legs

🔹 Balance and Focus

• Warrior II (Virabhadrasana II)

• Triangle pose (Trikonasana) — Opens lungs and improves circulation

• Eagle pose (Garudasana) — Builds mental focus and balance

🔹 Heart and Chest Openers (Combat Kapha’s chest/lung congestion)

• Camel pose (Ustrasana)

• Bridge pose (Setu Bandhasana)

• Bow pose (Dhanurasana)

🔹 Inversions / Energizing Finishers

• Shoulder stand (Sarvangasana) or Legs up the wall (Viparita Karani)

• Headstand (if part of your practice)

• End with a short Savasana (not too long—Kapha can drift into sleep)

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🌬️ Kapha-Balancing Pranayama (Breathwork)

1. Kapalabhati (Skull Shining Breath) – Energizing, clears brain fog and mucus

2. Bhastrika (Bellows Breath) – Builds fire (agni) and metabolism

3. Ujjayi Breath – Heat-building and focused, great during flow sequences

Avoid slow or cooling breath practices like Chandra Bhedana or long alternate nostril breathing when Kapha is high.

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🕯️ Sample Sequence (20–30 min)**

1. Sun Salutations x 6

2. Warrior II → Triangle Pose

3. Chair Pose → Forward Fold

4. Boat Pose → Plank → Cobra

5. Camel Pose or Bow Pose

6. Bridge → Shoulder Stand or Legs Up the Wall

7. Kapalabhati (1–3 rounds)

8. Brief Savasana

Sweating early

 During an afternoon walk, I started sweating. It is very unusal. For  awhile now, mostly I have been doing strength training and not much cardio. Only 4 moderate sessions of elliptical cardio in and already my body is thermoregulating.

With some chatgpt help:

Great question — and you're tapping into a fascinating and measurable aspect of cardiovascular adaptation: improved thermoregulation, especially earlier onset of sweating.

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🧠 Short Answer:

For most untrained individuals, noticeable improvements in thermoregulation (like sweating earlier) can occur in about:

🔥 5–10 sessions of moderate-to-intense cardio over 2–3 weeks.

This assumes you're doing cardio that elevates your core temperature significantly (like brisk running, cycling, rowing, HIIT, etc.) for 30–45 minutes, 3–5 times per week.

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📈 What’s Happening Inside the Body?

1. Cardio Improves Heat Dissipation

• Your body becomes better at cooling itself.

• Sweat glands activate earlier during exertion or heat exposure.

• Your plasma volume increases, improving sweat output and skin blood flow.

2. Earlier Sweating = More Efficient Cooling

• Trained individuals start sweating sooner and more effectively, preventing overheating.

• In untrained people, the body “waits” too long, leading to overheating before sweat starts.

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🧪 Research & Examples:

• Study on heat acclimation (e.g., Wendt et al., 2007):
  Shows thermoregulatory changes — including earlier sweating — after 5–10 days of heat exposure and/or exercise.

• Cardio training adaptation timeline:

• Session 1–3: Body starts adapting — small changes in core temp response.

• Session 4–7: Sweat onset time decreases measurably.

• Session 8–10+: Full adaptation for moderate heat (earlier sweat, more sweat, lower HR in heat).

Looks like heart rate going down is another way to check adaptation. 

stacy sims like workout

 

Day	Workout
Mon	Heavy Lift (Lower Body + Core)
Tue	Sprint Intervals (T25 Speed 3.0) + short mobility
Wed	Heavy Lift (Upper Body) + Jump Circuit
Thu	REST or Active Recovery Yoga
Fri	Heavy Lift (Full Body)
Sat	Plyo/Xplosive Power (P90X2 Plyocide)
Sun	REST or 20–30 min light walk/yoga Use dumbbells/barbells/heavy bands 4–6 compound moves: squats, deadlifts, presses, rows 3–4 sets, 6–10 reps (not to failure, but heavy enough to feel it) Think: P90X’s Chest & Back, Legs & Back — but go heavier & slower.

T20 schedule

 transform 20 schedule

Dig Deeper

Dig-deeper-work-workout list 

 lower circuit I

upper body circuit 2

steady state cardio I

shoulder & abs

Thursday - Yoga day

 One day I thought that it would be fun to do yoga at the park where I usually walk. Today I did surya namaskar 12 times as I missed doign yoga at home. After that I did few of the seated poses. Most of the were new to me. I wrapped it with some pranayama and Dakshina murthy stotram. There was a light breeze. With each pose, when I would close eyes, it felt like I had been transported to a different world.

dirty omad 2024

 8/14-16 --- tea in the morning-- apple 2 sessions 5:30

on 8/15-- during yoga could do chaturanga as stomach felt light

8/19-8/20 -- same as above 

8/21 - only tea in the morning-- dinner at 4:30 -- may be thats why was able to push through

2 weeks before gluconeogenesis

8/22

8/25 - ragi and jowar dosa-- controls weight.. no weekend gain.

8/26 - Didnt finish my tea in the morning. Towards 3:30, being precoccupied with work, realised that I could wait till 5:30

8/29 - went for blood test, since starting the day with fasting for the test,e xtended it and had green tea in the morning and black tea with 1 creamer in the afternoon with a chipotle chicken bowl for dinner

9/1 -- Had boiled some jowar flour. It is hard to make tortillas with it. It requires lot of skill. I have seen my grandmom prepare it. I realised that it can be had along with curry in boiled format too.