Tag: Posture

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Exercise

Reverse Warrior Battles Bad Posture

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With regular practice, reverse warrior will help ease back pain and improve your posture and gait. (Charles Bush)
Practice this classic yoga posture called “reverse warrior” to strengthen your legs, stretch the muscles on the sides of your torso and open your hips. Remember to be patient with this pose. With regular practice, it will help ease back pain and improve your posture and gait.
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Begin with your feet parallel to each other in a wide stance. Turn your right foot out and your left foot in slightly. Bend your right knee to a 90-degree angle so that your right knee is directly above your right foot. Stretch both arms out to the sides at shoulder level, palms turned down. Gaze over your right hand. Contract your leg muscles and allow your pelvis to descend as you lift and lengthen your spine. Pause for three breaths.

Maintain the 90-degree angle with your right leg as you inhale and raise your right arm up. On an exhalation, lean your torso to the left as you slide your left hand down along the outside of your left calf. Try to create more space between each of the ribs on the right side of your torso. Hold this position for three to six breaths. Then switch sides and repeat.

Source : Los Angeles Times

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Restore Physical Vitality with Yoga’s Downward Facing Dog

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Practicing yoga can help restore your physical vitality and emotional balance. The various postures are powerful tools to strengthen and stretch your entire body at any age and fitness level. Here is a simple way to do downward facing dog if your back and legs are tight.

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Step 1.   Begin on all fours with your feet and knees about hip-width apart. Have your hands about shoulder-width apart with your fingers pointing forward. Tuck your toes under and raise your hips, keeping your heels up. Continue to raise your hips higher as you move your chest and head down toward your thighs. Pause in this position and focus on moving your shoulders away from your ears.

Step 2. Without losing the height of your hips, straighten your legs and lower your heels to the floor. Move more of your weight back into your legs. Relax your head and neck and lift your kneecaps up toward your thighs. Stay in this posture for 20 to 30 seconds, breathing evenly. Bend your knees and lower to the start position.

Sources: Los Angeles Times

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Yoga

Trikonasana (Yoga Exercise)

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Posture In this Exercise the position of the body becomes like a triangle (trikon). And hence, it is called Trikonasana. (Trikon means Triangle)
Pre position : Standing Position.

How to do the Exercise:

1. Lift the left leg and place it at a maximum distance towards the left.
2. Turn the toe of the left foot towards the left and inhale.
3. Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe.
4. Take the right hand forward straight above the right ear and continue smooth breathing.

Position : It is necessary to keep the right hand, mid body and right leg in one straight line in this asana. The neck and the waist should be kept straight. The arms of the right hand should be kept touching the right ear. At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor. In this position the weight of the whole body comes on the left hand.

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Releasing :

1. Exhale and inhailing, bring the right hand to its original place.
2. Straighten the left knee and bring the left hand to its original place.
3. Turn the left leg toe to front.
4. Bring the left leg near the right one and take up the standing position.

Duration : It should be kept for one minute on each side.

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Benefits odf the Exercise: In this asana the weight of the body comes chiefly on the calves of the bent legs and on the muscles of the hand resting on the floor and has nice effect on them. The stretching of the body has good effect on the muscles of those parts and improves their functioning. This asana is useful for the joints of the waist.

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Precaution : Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.

Note: This exercise is to be done by taking out the right leg.

Reference Book:- Yoga Pravesh

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