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Exercise

Block-Supported Yoga Pose

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Foam blocks are great tools for practicing yoga poses. Use them to develop more flexibility in your hamstrings while eliminating pressure on your lower back.

Foam blocks are great tools for practicing yoga poses. Use them to develop more flexibility in your hamstrings while eliminating pressure on your lower back. Include this stretch at the end of your workouts when your hamstrings are warmed up.

Place two yoga blocks in front of you and stand upright with your feet in a split stance. Position your right leg forward between the blocks and your left leg approximately 31/2 feet back. For added stability, turn your back foot out slightly. Inhale with your hands on your hips, lift your chest and relax your shoulders down away from your ears.

On an exhale, bend forward at the hips, maintaining a long spine. Rest your hands on top of the yoga blocks. Inhale, lengthen the crown of your head away from your hips. Pull your abdominals in to support your spine. Pause for 10 to 20 seconds, feeling the stretch in the backs of your legs. Return to your upright start position, switch legs and repeat with your left leg forward.

Source : The Losangles Times

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Categories
Exercise

A Proper Downward-facing Dog

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STEP-1.

Push back on your feet and straighten your legs as you raise your hips.


STEP-2.

Focus on feeling an evenness over both hands. Then slowly shift your weight onto your left leg. Raise your right leg up as high as you can without twisting your shoulders and hips. Keep the front of your body facing the floor.

If you practice yoga, you’re familiar with downward-facing dog. It’s a traditional pose that requires strength and energy in your arms and shoulders, extension of the spine, and power and stamina in your legs.

From a kneeling position, sit back on your heels. Take your arms to the floor and walk your hands as far forward as possible, keeping them shoulder-width apart. Now come up to all fours, moving your feet hip-width apart. Push back on your feet and straighten your legs as you raise your hips. Lower your head between your upper arms and move your chest toward your thighs, maintaining a straight spine. Lower your heels to the floor as you lift your sitting bones toward the ceiling. Pause for 10 to 20 seconds. Release down to the start position or continue to the more advanced variation.

Focus on feeling an evenness over both hands. Then slowly shift your weight onto your left leg. Raise your right leg up as high as you can without twisting your shoulders and hips. Keep the front of your body facing the floor. Pause for two to three breaths, lower your right leg, shift your weight over it and raise your left leg. Pause for two to three breaths. Lower your leg, bend your knees to all fours and return to the start position.

Source: : Los Angeles Times

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Positive thinking

No Hard Edges

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Creating Space In The Body

When our minds are cluttered with too many thoughts and information, our bodies respond by trying to take action.

……….
Our minds and bodies are interconnected, and the condition of one affects the condition of the other. This is why meditation is such a powerful tool for healing the body, as powerful as physical therapies. When our minds are cluttered with thoughts, information, and plans, our bodies respond by trying to take action. When the body has a clear directive from the mind, it knows what to do, but a cluttered, unfocused mind creates a confused, tense body. Our muscles tighten up, our breath shortens, and we find ourselves feeling constricted without necessarily knowing why.

When we sit down to meditate, we let our bodies know that it is okay to be still and rest. This is a clear directive from the mind, and the body knows exactly how to respond. Thus, at the very beginning, we have created a sense of clarity for the body and the mind. As we move deeper into meditation, the state of our mind reveals itself, and we have the opportunity to consciously decide to settle it. A meditation teacher pointed out that if you put a cow in a small pen, she acts up and pushes against the boundaries, whereas if you provide her with a large, open space, she will peacefully graze in one spot. In the same way, our thoughts settle down peacefully if we provide them with enough space, and our bodies follow suit.

When we settle down to examine and experience our consciousness, we discover that there are no hard, definable edges. It is a vast, open space in which our thoughts can come and go without making waves, as long as we let them by neither attaching to them nor repressing them. As we see our thoughts come and go, we begin to breathe deeper and more easily, finding that our body is more open to the breath as it relaxes along with the mind. In this way, the space we recognize through meditation creates space in our bodies, allowing for a feeling of lightness and rightness with the world.

You may click to see :->

What is the Relation Between Mind & Body?

Mind-body relationship in a mediated world

What is Pain?

Getting to Know Your Stress and How to Management It

THE MIND/BODY CONNECTION

Source : Daily Om

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Categories
Exercise Yoga

Support Your Triangle

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The yoga basic can stand a tune-up with the help of a wall.

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If you practice yoga on a regular basis, you’re probably familiar with the classic position called triangle pose. But it’s a good idea, every once in a while, to practice this pose with the back of your body against a flat wall, so you can check the position of your shoulders and hips for correct alignment.

Stand against a wall in a wide stance with your arms extending out to the side at shoulder level. Turn your left foot in slightly, and turn your right foot out, so that your right big toe points to the right.

Shift your pelvis to the left as you lean your torso to the right, resting your right hand on your shin, ankle or floor. Keep your shoulders and hips and top arm in contact with the wall throughout the entire pose. Feel your chest opening wide, with your hips in line with your shoulders. Breathe fully in this pose for 20 to 30 seconds. Return to the start position and repeat on the other side.

Source: Los Angeles Times

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Yoga

Yoga Is The Best Medicine For Heart Patients

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Heart attack is a condition where a blood clot in the coronary artery blocks the flow of blood to the heart. Consequently, some tissues die due to lack of oxygen. Once dead, these tissues are lost forever as unlike the other body tissues, heart tissues do not regenerate. Though the heart remains crippled and needs medication for life, the remaining tissues should be strengthened to prevent further problems and yoga is the best means to achieve that. Pawanmuktasana series and uthitpadasanaare excellent for the health of the heart.

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Pawanmuktasana, with its mild stretching and flexible movements, maintains the elasticity of the blood vessels, making the heart’s job of pushing blood into them easier, while uthanapadasanabrings more blood to the organ and makes its tissues healthier. This asana can be done even during the recovery period after a heart attack. Though no prop is required for utthitpadasana, for heart patients, it is necessary to take a support so as not to strain the heart in any way. It is a simple position where lying on the back, the feet are placed on a six inch high platform such as a rolled blanket. To further enhance the effect and hasten the recovery, the following meditative technique should be practiced.

Lie down in shavasana–legs apart, hands little away from the body.

Imagine you are breathing in from the left nostril and breathing out from the right one; and then breathing in from the right nostril, breathing out from the left.

When the rhythmic alternate breathing pattern is established, add the mantra sohamto your breath when you breathe in and hamwhen you breathe out.

Practice this for 20 to 30 minutes twice a day.

After a few days, when you are comfortable with the practice, maintain the ratio of 1:2 for inhalation and exhalation. Then the mantra will become: so – ham‘¦m‘¦m‘¦m. You can also practice this meditation for 2/3 minutes to maintain a relaxed state.

Source: Yoga.am

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