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Monthly Archives: June 2016

Do Yoga at Home?, Here Its Tips

Learn the basic poses from an expert instructor before beginning your own practice. Classes develop a sense of community and they’re motivating. Plus, your instructors can make hands-on corrections if you’re doing something wrong.

# Plan Wisely

Choose a time and place where you won’t be disturbed. This might be in the morning, when your mind is quiet and receptive, or in the evening, when your body isn’t so stiff. It doesn’t matter when, as long as you do it consistently

# Get a Note From Your Teacher

Ask your instructor to write down some of the poses you did in class, or to recommend a sequence for you to do at home. As you practice the sequence at home, try to remember the points your teacher made.

# Pin It Up

You can buy a poster that shows all 440 poses in the Ashtanga primary series. Mount it on the wall where you practice for easy reference as you go, whether you plan to practice five poses or 50.

# Equip Yourself

The only equipment you really need is a sticky mat, comfortable clothing and your bare feet. Props like blankets, blocks and straps can ease you into more difficult poses, but your focus in the beginning should simply be on mastering the basics.

# Get Warm

It’s important to start with a warm-up to get movement and flow going. This will prepare your body for tougher postures that require more strength and stability to perform. Your warm-up should take between five and 10 minutes, but it’s more important to observe how your body feels than to watch a clock.

# Start Slow

When you’re beginning a practice on your own, one hour of yoga can feel overwhelming. Keep it simple so that you want to continue. Start with a few poses you know and feel confident doing. When you’re finished, lie in a corpse pose—on your back, letting feet fall open, arms relaxed at sides, palms up—for five minutes. Repeat this routine for two weeks, paying attention to how your body feels. Gradually add new poses and hold them a little longer.

# Always Breathe

In yoga, pranayama, or breath control, is essential. The breath is used in a variety of ways—to energize, to relax or to connect one pose to another. First, inhale, filling belly, rib cage and finally lungs, then exhale in the reverse order. Don’t rush; keep both inhale and exhale even and equal in time.

# Get a Leg Up

Because leg strength is the key to many yoga poses, make sure to work from the legs. Do standing postures first, then twists, then forward bends and finally backbends. Following this sequence will allow you to prepare your arms, shoulders and spine for more-intense poses.

# Stop, Look and Listen

Your home practice is an opportunity to take note of how your body and mind feel and to make the yoga truly your own. Tune in to how you’re feeling as you practice, and pay attention to the instructions you’re giving to yourself—the attention you’re paying to your breathing, posture and strength. Essentially, listen to the voice of the teacher inside yourself.

# Don’t Push It

Save poses you don’t feel confident doing for class, when you can be supervised. For instance, a headstand, done incorrectly, can lead to serious neck and shoulder injuries and shouldn’t be practiced by anyone without the requisite experience.

# Cool Down

You may be tempted to skip a cool-down when pressed for time. Don’t. Always end with corpse pose—even if it’s only for a few minutes.

# Make a Deal

A deck of yoga cards is a terrific way to mix up a new series of poses for each workout, and you can lay them out right next to your mat. Some decks also come with suggested sequences.

Activate Your Core Muscles using These Excercise

The fantasy of lean abs and tight center muscles is a typical wellness dream for both men and ladies. Be that as it may, it’s difficult to accomplish on the off chance that one side of your muscles is working harder than the other – or more awful, you’re encountering muscle torment.

The center, included the storage compartment and spine, gives backing and adjustment to all developments. At whatever time we curve, turn, twist around at the abdomen, or hold our body in one position for a drawn out stretch of time, our center is grinding away.

The way you sit and your posture (tendency to slouch) are just a couple of the reasons that can cause core problems. It is a highly sensitive area, meaning that an issue affecting the neck may reverberate down the spine or vice versa.

If your core isn’t working properly, other areas that are not meant to handle such stress end up compensating and suffering in the process. This commonly manifests itself in back aches, especially lower back pain.

Core Issues and Exercises

Imagine picking up a box. Yes, we all know that we are supposed to lift with our legs, but this cannot be done unless our stomach is tight and stabilized, so that we can lift with our legs.

Even when working out, you may notice that it is easier to do a sit up on side of your body than the other, which can result in uneven definition of the oblique muscles.

The core is also constantly at work during a variety of sports, including golf, tennis, ice hockey and baseball. Athletes put so much emphasis on rotating their trunk to one side that they are unable to move fluidly or at all. It has “shut off” because it has been overworked.

In order to avoid such issues, try these exercises that target the core muscles to help keep them even and balanced:

# Lower Abdominal Cross

  • Lie flat on your back with your left side next to a wall.
  • Bend the right knee and cross it over the other leg, so that your right foot is on the ground next to the wall.
  • Very slowly, move your right thigh across your body until your knee touches the wall. Your right hip should be several inches off the floor at this point, and you should feel your lower abdominal muscle contracting.
  • For additional resistance, push your knee into the wall.
  • Hold the position for six seconds and repeat six times on each side, resting for a few seconds in between sets.

# Trunk Rotation

  • Sit on the floor with your back straight and legs flat out in front of you. (Note: If you are unable to do this, try sitting straight in a chair with your knees bent.)
  • Cross your arms across your chest, and rotate your trunk 45 degrees to the right. (You should feel your abdomen contract on the right side.)
  • Hold the position for six seconds.
  • For additional resistance, continue to rotate your trunk while a partner gently pushes your left shoulder toward the neutral position.
  • Repeat six times on each side, resting for a few seconds in between sets. Increase the amount of rotation with each set.

# Back Twist

  • Lie flat on your back with your left side next to a wall. Keep legs straight.
  • Keeping legs together, angle them slightly to the left side (about 10 degrees).
  • Rotate your left leg only inward as far as you can.
  • Hold the position for six seconds and repeat six times on each side, resting for a few seconds in between sets. Increase the amount of rotation with each set.

Important note for all exercises: If pain or cramping occurs, decrease the level of difficulty or stop.

 

Reduce PMS using These Yoga Moves

Hopeless amid that preperiod week? Pausing dramatically can mitigate hurting, surliness and that’s only the tip of the iceberg, as indicated by Suzanne Trupin, M.D., clinical educator in the division of obstetrics and gynecology at the University of Illinois College of Medicine in Urbana.

“Yoga supports dissemination, which can soothe liquid development that causes bloating,” Dr. Trupin says. “The paced, profound breathing additionally builds oxygen stream to tissues, diminishing uneasiness incited by spasms.”

Also, concentrating on the smooth, streaming yoga rehearse takes your psyche off how yucky you feel and can lessen not really eat less carbs cordial yearnings (sugar and salt, satisfy) that ladies get with their cycle, Dr. Trupin includes. So step far from that half quart of Heavenly Hash and delve into this unwinding routine.

Perform these poses daily during the week prior to your period for instant (as in, right this second) relief. Complete all 12, or simply pick a few that work for you.

# Technique Tips

Concentrate on taking full, strong breaths as you do each pose. As you inhale through your nose with your mouth closed, imagine the air slowly expanding your rib cage, filling up your torso like a balloon. Exhale through your nose, mouth closed, at the same tempo as the inhale, very gently pulling your belly toward your spine while you breathe out. “This type of breath awareness will help you connect to the posture, ensuring an even greater release,” Ruzansky says. We say, Sounds good to us.

# Crocodile Pose

Lie facedown with forehead resting on stacked hands. Keeping upper body and butt relaxed, exhale as you pull belly button in and up off floor. Hold for two counts; inhale as you release belly back to floor and repeat for one rep. (If you experience discomfort in your lower back, place a rolled-up towel or pillow under ankles.) Do three reps.

# Bridge

Lie faceup, knees bent, with feet flat and hip-width apart. Slowly press hips toward ceiling, forming a line from shoulders to knees. Keeping neck relaxed, clasp hands on floor beneath torso. Hold for five deep breaths, working up to 10 or 15. Release hands and lower torso to floor one vertebra at a time. Repeat three times.

# Thunderbolt

Kneel. Sit back on heels with palms resting on thighs, keeping shoulders back and down. Maintain upright posture as you breathe slowly and deeply for 20 breaths.

# Half Shoulder Stand

Lie faceup. Press palms into floor as you exhale, reaching legs toward ceiling. Bring hands to lower back to support weight. Hold for five deep breaths, working up to 15.

# Seated Twist

Sit with legs extended. Cross left leg over right, left foot flat next to right knee. Bring right heel near left hip. Put left hand on floor by left hip. Inhale, wrap right arm around left knee and twist torso to left. Hold for 10 to 15 deep breaths. Return to start. Switch sides; repeat.

# Wind Pose

Lie faceup. Bring knees to chest, reaching arms around shins; clasp hands. Keep lower back pressed into floor as you breathe slowly and deeply for 20 breaths.

# Cat Pose

Start on all fours, knees under hips, hands under shoulders. Inhale, dropping chin to chest, tilting pelvis under while rounding back like a cat. Exhale, lifting chin toward ceiling and arching back in opposite direction. Repeat 10 times.

# Bow Pose

Lie facedown, arms at sides. Bend knees, reaching heels toward butt. Grab one foot or ankle with each hand, palms facing in. Inhale, lifting rib cage and thighs toward ceiling. Hold for five to seven deep breaths. Lower chest and knees to floor. Repeat two or three times.

# Reclining Angle

Lie faceup with legs together, knees bent and feet flat on floor. Inhale, bringing soles of feet together as you lower knees to floor as far as you can. Place hands on inner thighs for help with stretch. Hold for five to seven deep breaths. Exhale, returning to start. Repeat three times.

# Rag Doll

Stand with feet hip-width apart, arms down. Bend at hips, arms and head dangling, knees soft. Grab right elbow with left hand and left elbow with right hand. Gently rock side to side. Hold for 10 deep breaths. Return to start by releasing arms and rolling up one vertebra at a time.

# Modified Cobra Pose

Lie facedown with elbows bent and close to body, palms down. Inhale, simultaneously lifting chest and left leg until left foot is about 12 inches off floor. Exhale, lowering chest and leg to start position. Repeat with right leg for one rep. Do three to five reps.

# Childs Pose

Start on all fours, knees under hips, hands under shoulders. Exhale, slowly sitting back on heels as you bend at hips and round back to rest chest on thighs and forehead on floor. Draw arms back along floor to side of thighs, palms up. Hold for 20 slow, deep breaths.