Tag: Foot

Seated Twist

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In seated twists like this one, it’s important to sit up tall and focus on lengthening your spine before you begin to twist. Done correctly, spinal twists increase circulation and build strength and flexibility in your back muscles. But you must be warmed up properly before you perform them.
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STEP-1. Sit on the floor with both legs straight in front of you. Bend your left knee and place your left foot flat on the floor in front of your left sitting bone. Bend your left elbow and place it on the inside of your left knee with your fingertips pointing upward. Place your right fingertips on the floor behind you to help you sit upright. Inhale, lengthen your spine, extending through the crown of your head. On an exhale, rotate your ribcage, chest, shoulders and head to the right – don’t allow your left knee to flare out to the left (keep it pointed up to the ceiling). Pause for three full breaths.

STEP-2. When you’re ready to intensify this twist, wrap your left arm around and behind your left leg and move your right hand to grasp the fingers of your left hand. Keep your shoulders relaxed and press down with your left foot as you continue to lift up through the crown of your head. Stay here for three to six deep, full breaths, then slowly release and repeat on the other side.

Source:Los Angeles Times

Tags Elbow, Foot, Health, Los Angeles Times, Muscle, Rib, Sitting, Vertebral column

Exercise

Yoga Block Enhances Stretch

Post author By Mukul
Post date March 30, 2010
No Comments on Yoga Block Enhances Stretch

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Using a yoga block in your practice helps bring the floor up to you, allowing you to focus on correct technique while feeling a sense of stability. Over time, your body will lossen up and you’ll be able to balance without the use of this tool.

Begin by kneeling on a level, padded surface with a yoga block nearby. Straighten your left leg, placing your left heel on the floor with your knee and toes facing upward. Make sure your left heel is directly across from your right inner knee. Move the block behind your left knee. Rest your left arm on your left thigh. On an inhale, reach your right arm overhead with your palm facing inward.

Exhale and lean your torso toward your left foot. Keep your hips forward — don’t sit backward. Focus on feeling the stretch along the right side of your body. Hold this position for 3 to 6 breaths. Return to center, switch legs and repeat on the other side.

Source: Los Angeles Times

Tags Foot, Hip, Knee, Leg, Los Angeles Times, Thigh, United States, Yoga

Exercise

Roller Enhances a Leg Stretch

Post author By Mukul
Post date March 28, 2010
No Comments on Roller Enhances a Leg Stretch

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For a more intense stretch in the backs of your thighs and calves, try elevating your foot on a roller. But it’s important to put only your lower ankle and heel on top of the roller; this avoids any pressure on your Achilles tendon.
CLICK & SEE THE PICTURES
STEP-1. Sit upright on the floor with your left leg straight in front of you and your left heel on top of the roller. Bend your right knee and position your right foot against the inside of your left knee (if your left knee tends to hyperextend, place your right foot directly under your left knee for support). Inhale, sit up tall and reach your arms overhead.

STEP-2. On an exhale, maintain a long spine as you tilt forward, hinging at the hips. Keep your left leg straight and rest your fingertips on the roller. Hold this stretch for 10 to 20 seconds while breathing fully. Focus on feeling the stretch in the back of your left thigh and calf. You might feel a stretch in your back and hips too. Switch legs and repeat.

Source: Los Angeles Times

Tags Achilles tendinitis, Achilles tendon, Anderson Varejão, Ankle, Cleveland Cavaliers, David Blatt, Foot, Heel, Hip, Injury, Knee, Leg, Los Angeles Times, Magnetic resonance imaging, Minnesota Timberwolves, Thigh

Exercise

Centering Body and Mind

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You must have noticed that when you’re stressed and your mind is scattered, it’s hard to find your balance. Practice the tree pose to help you feel centered and to focus your mental state. You’ll also strengthen your legs and release tension in your thighs and hips.

Step-1. Standing on a flat, level surface, shift your weight to your left leg and bend your right knee, bringing the sole of your right foot to your inner left thigh. (If this is too difficult, you can lower your foot, placing it anywhere on your left leg.) Press your palms together in front of your chest. Remember to push the sole of your foot and your inner thigh equally toward each other. Take three to five breaths while balancing on one leg….CLICK & SEE

Step-2. When you feel steady and want to experiment with your balance, bring your arms out to the sides, palms turned up. Slowly shift your gaze upward and focus on a single, fixed point. Practice calm, steady breathing. Then lower your foot, shift your weight to your right leg and repeat, raising your left foot.

Source : Los Angeles Times

Tags Foot, Health, Hip, Knee, Leg, Los Angeles Times, Podiatry, Thigh

Exercise

A Bridge to a Relaxation

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Whenever you feel tightness in your chest, shoulders and back, practice this variation of a backbend, or bridge pose. It will help release tension in your mid- and upper back as well as stretch and strengthen your hips and legs.

CLICK & SEE

Step-1. Lie back on a mat with your heels resting on a sturdy chair. Extend your arms alongside your body, palms flat on the floor. Make sure your feet are hip-distance apart and your knees are parallel to each other.

Step-2. On an inhale, press firmly on your feet as you raise your hips toward the ceiling. Interlace your fingers and rotate your upper arms outward so your shoulders can roll under. Keep your arms and hands on the floor while imagining your shoulder blades are moving up and through your chest. This will help open and release tight spots in your upper and middle back and chest area. Hold this position and focus on slow, deep breathing. To come down, release your hands and slowly lower your hips to the floor.

Source : Los Angeles Times