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.

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

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Health Problems & Solutions

How to Prevent Lower Back Pain

Back pain affects about 8 out of 10 people. But there are many steps you can take to avoid it. One of the best things you can do to prevent back pain is to exercise regularly and keep your back and abdominal muscles strong.
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Here are some quick pointers to prevent back problems: CLICK & SEE THE PICTURES

•Always stretch before any strenuous physical activity (in fact it would be wise to engage in a regular stretching program like active isolated stretching, which is what I use every day)
•Don’t slouch when standing or sitting
•Sit in chairs or car seats with good lumbar support
•Switch sitting positions often and periodically walk around or gently stretch muscles to relieve tension
•Don’t bend over without supporting your back
•Wear comfortable, low-heeled shoes
•Sleep on your side to reduce any curve in your spine, and always sleep on a firm surface
•Lift with your legs, keeping your back straight
•Try to control your weight
•If you smoke, quit; smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate .
Also, to keep your spine strong, as with all bones, you need to get enough vitamin D every day.

In most cases, it is not necessary to see a doctor for back pain because pain usually goes away with or without treatment. However, a trip to the doctor is a good idea if your pain is severe and doesn’t improve, or if you have pain after a fall or an injury.

It is important to see your doctor if you have pain along with any of the following problems: trouble urinating; weakness, pain or numbness in your legs; fever; or unintentional weight loss. Such symptoms could signal a serious problem that requires treatment soon.

You may click to see also:->

•5 Painful Facts You Need to Know
•7 Solid Health Tips That No Longer Apply
•Understanding the 10 Most Destructive Human Behaviors

Source : Live Science March 16, 2010

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Yoga to Beat Everyday Pressure

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Yoga can relax your mind and body, ease stiff joints and muscles and make you feel good. It can also tone up your body and help you look great.

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Yoga trainer Yogesh Chavan prescribes the following asanas to handle everyday pressures on the body

Jalandhar Shuddhi Kriya
Under pressure, lactic acid accumulates around our neck. Exercising it frees up the nervous system since all the nerves branch out from the base of the neck.

Rotate your neck clock-wise and then anti-clockwise. Sit cross-legged on the floor. Drop the neck forward, chin should touch the chest, roll your face to your left, then drop your head back, roll to the right and come back to the starting position. Repeat in anti-clockwise. Repeat five to six times in each direction.

To relieve tired collar muscles, rest your hands on your thighs and roll your shoulders front to back and then back to front. Repeat five to six times.

Jathar Parivartanasan
The lower back feels the strain if you are on your feet, or sitting in the same posture for too long. Twisting it flexes the spine. Lie on your back and pull your knees up. Drop your knees to the left such that the left knee touches the floor and the right thigh and knee rests on it. Twist your head to your right side and your hands should be near your ears, and your mouth should be as if you’ve just yawned. Hold for a count of seven and then change directions. Repeat three times for each side. Then sit up for a short session of Pranayam

Pressure Point
The energy regeneration point is located on the middle of the inside of the right forearm. Press, roll and pump it with your left thumb to energise it.

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Bend and Stretch — Your Hips Will Thank You

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This stretch, a crossed-leg sit with a block, targets the muscles around your hip joints, which get tight from everyday activities such as walking, stair-climbing or prolonged sitting. Remember to relax and breathe deeply while performing this move.

Step 1-> Sit on the floor with a yoga block in front of you and your right leg crossed in front of your left leg. Wiggle your knees in a little closer until your ankles are directly below your knees. Inhale and sit tall. On an exhale, hinge at your hips, leaning your torso forward with a straight back.

Step 2-> Continue to lean forward until you can rest your forehead on top of the yoga block. Stay in this position as you breathe fully and deeply for 30 seconds. Concentrate on relaxing your buttocks and back muscles. Come out of the stretch by rolling your spine up, then change the cross of your legs and repeat with your left leg in front.

Sources: Los Angles Times

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Chair Poses

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Chair Poses Improve Yoga Techniques:-

If you’re new to yoga, here’s a way to modify the classic chair pose. Practice half-chair for a while before progressing to the more challenging full chair position. This gives you a chance to learn proper technique without developing bad habits.

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Step 1 Stand with your feet together and with your hands by your sides. As you inhale, sweep your arms up and bend your knees. Sit back on your heels with your hips moving behind your heels. Grasp your forearms above your head. Drop your shoulders down and away from your ears and look forward. Make sure you keep your heels on the floor with your knees together and your abdominals pulled in. Take three to six slow full breaths. Come out of the pose by straightening your legs and lowering your arms.

Step 2 As you feel more competent and become comfortable doing the half chair, continue to squat deeper toward the floor. Straighten your arms overhead, pointing your fingertips toward the ceiling. Remember to relax your shoulders down. Sit as low as you can with your knees together and your heels on the floor. Hold for three to six full breaths.

Sources:Los Angles Times

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