Tag: Knee

Build Strength and Balance

Post author By Mukul
Post date April 8, 2010
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This exercise is designed to build strength and balance in your core and leg muscles. In the beginning, to help with balance, use a yoga block under your hands. With time and practice, you’ll be able to let go, moving your arms out to the sides.

Position a yoga block in front of you, and start by standing upright with your feet together. With straight legs, hinge forward at the hips, rest your hands on the block and raise your left leg behind you. Make sure your left knee is straight, knee and toes facing the floor. Pull your abdominals inward to support the spine. Focus your eyes at one spot on the floor for better balance. Hold this position for 10 to 20 seconds.

While maintaining your balance, slowly raise your hands off the block and move them straight out to the sides until they’re at shoulder level. Continue to keep both knees straight and your abdominals pulled in toward the spine. To come out of the pose, lower your hands to the block and your leg to the floor. Stand up slowly and repeat on the other side. Note: This is a difficult pose, so be patient and focus on your breath if you start feeling frustrated.

Source: Los Angeles Times

Tags Foot, Hip, Human abdomen, Knee, Los Angeles Times, Muscle, United States, Yoga

Exercise

Yoga Block Enhances Stretch

Post author By Mukul
Post date March 30, 2010
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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
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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 Stretch to Open up the Hips and Thighs

Post author By Mukul
Post date March 21, 2010
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This is a great stretch for loosening up the outside of your hips and thighs. It you’re not limber enough to hold your foot, you can hook a strap or a towel around it to help you reach it.
CLICK & SEE
STEP-1. Lying on your back, bend your right knee into your chest. Keep your left leg extended straight out on the floor in front of you. Straighten your right leg, holding the outer edge of your right food with your left hand or using a strap. Press the thumb of your right hand to the top of your right thigh where it meets your torso.

STEP-2. Without allowing your right hip to roll completely off the floor (as you would in a lying spinal twist), move your right leg across your body to the left side until you feel a gentle stretch running from your outer right hip down the outside of your right thigh. Continue to press the right side of your buttock toward the floor (it’s OK if it lifts a few inches). Pause for three to six full breaths. Lower your leg and repeat on the other side.

Source: Los Angeles Times