Posts Tagged ‘yoga’

Computer Users Can End Their Back Pain With Yoga Exercises

Oct 11, 2010 General

Twenty percent those who experience surgical procedure for lower back pain may get no relief. The rest of the 80 % can have troubles starting from mild to severe. Just about all will have a problem with spinal flexion.

Yoga won’t offer you remedies. It promises that when you faithfully train these asanas each day, there will be no pain and you may build up a strong and flexible spinal column, restructuring posture and entire body image. After you have back troubles you ought to stay conscious all through the day of the method that you stand, sit and lie down. Here are some recommendations:

Constantly slumber on a firm (not really hard) bed, having a flat pillow beneath your head and a thicker one beneath your knees. This will assist the backbone to reposition and modify itself.

Do not wear high heel pumps as this stimulates lumbar lordosis and throws the spine out of balance.

Do not go in for break-dancing, strenuous aerobics, jogging, running or anything in which you have to bounce or jiggle. Protected exercise is the key here.

For low back pain, sitting is the most agonizing. Sit on a firm seat, not squashy soft cushions, and sit on your buttock bones. Tend not to loll back again on the tailbone or lower spine. Wedge a rolled hand towel or tiny cushion behind your back to help keep you upright. Sit as often as it can be in The actual Diamond Posture (Figure 1) in order to help the sciatic nerve and also to cure a convex or possibly a lateral curvature of the spine.

If the ache is acute and you can neither sit nor stand in comfort, rest in bed, take what ever anti-inflammatory or analgesic prescription drugs your medical professional prescribes, and wait until the pain is more gentle before starting on these postures.

Each one of these asanas have healing and curative qualities. They will act as a form of mild traction force, lightly stretching the spinal muscles in risk-free extension postures. Durability will be steadily built up in the paraspinal muscle tissues and buttocks, stomach internal organs will be well toned and strengthened, and also stress points all along the spinal column will become stimulated. Practice each asana enough where moderate pain is experienced.

Want to find out more about metatarsal pain, then visit Lisa Simkens’s site on how to choose the best pain remedy for your needs.

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Q&A: Meet Ortega’s Karolyn Cantin – pastry chef, airplane caterer, masseuse, yoga instructor and personal fitness …

Aug 21, 2010 Bakery Chef

Q&A: Meet Ortega’s Karolyn Cantin – pastry chef, airplane caterer, masseuse, yoga instructor and personal fitness …
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Read more on The Florida Times-Union


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How To Take Those First Steps Into Yoga For Beginners

Apr 5, 2010 A Piece of Cake DVD

Yoga is all around us these days. From Sting to Madonna, to maybe even your next door neighbor, everyone is hooked upon this fitness craze and with good cause. As a form of physical exercise, Yoga indeed is a force to be reckoned with. But just how can one go about using yoga for beginners? It is my hope that as a Yoga practitioner and enthusiast, this article will be of assistance in this regard.

 

If you have been considering learning yoga or have recently begun a yoga practice, I hope to provide you with some useful and helpful tips in which may be helpful to you in using yoga for beginners.

 

I have been doing Yoga for quite some time now, 6 years to be exact and since the first day I swore of free-weights and exercise machines, my use of Yoga and other body weight exercises like Hindu-Push ups (in my honest opinion a Yoga derivative) has been the main method for keeping fit. (in addition-of course- to my diet which co-incidentally changed when I started Yoga as a beginner those 6 years back.)

 

I will now enumerate the yoga poses to be learned as a starter which can aid or supplement your knowledge from your yoga classes, books and or DVD’s.

 

Yoga for Beginners: Yoga Poses to Learn first.

 

The Sun Salutations: Okay, this is the core of Yoga itself. This exercise is a combination of Yoga Poses, Breathing exercise, Sun Bathing and Prayer. It is the warm-up of a yoga class or personal yoga session and is a combination of poses, 12 to be exact, that are performed in a synchronized motion with emphasis on rhythmic breathing. They mildly exercise the arms and legs and are often recommended for obesity, depression and fitness. Friends, several Martial Artists, Indian and African Wrestlers perform tons of rounds of these exercises alone, so in learning yoga, for beginners, this will be a guaranteed must-know.

 

The Shoulder Stand: Don’t be intimidated by the name at all. Even for a beginner, this yoga pose is a piece of cake, really. It is actually a very important pose though, arguably the most important as its Sanskrit name (Savangasana) actually means the “all members” or “all limbs” pose, meaning it affects all parts of the body. As a beginner, be aware that some poses (such as this one) do have specific counter poses, so if you’re taking a Yoga for beginner class or learning from a DVD, make sure you are taught these poses to counter-act and balance the effects of the Shoulder-stand pose on the body, these are the Bridge and fish poses. Here’s a hint or ratio to adhere to in their combined execution: 6:1:2 , meaning the ‘bridge’ and ‘fish’ poses should be held for a sixth and third of the time you spend in the Shoulder-stand Pose respectively.

 

The Corpse Pose: You’ve got to learn this Yoga Pose as a beginner. It is the relaxation pose that is usually executed during and after your session as a means of relaxing the muscles used for your yoga exercise. At the end of a session, it is usually done for about 15 minutes and one always comes out feeling refreshed after its execution.

 

Arguably, these are the 3 main poses you have to lay emphasis on in learning yoga for a beginner, but there are other poses that should be included as you go further. They are

 

1. The forward Bending exercises: Head to Knee pose, Plough Pose and Wind reliving pose

 

2. The Back Bending Exercises: The Bow, Inclined Plane and Wheel Poses.

 

3. The Spinal Twists

 

4. The Balancing Exercises: The Peacock, Crow, Side Plank and 4-limbed staff Poses

 

5. The Exercises in Sitting and Standing Positions

 

6. The Abdominal and Breathing Exercises.

 

Each of these groups has several variations on the root poses; however, let me tell you a secret that would go a long way in aiding you as a beginner learning Yoga. Do at least 24 round of the previously mentioned Sun Salutations and the ease in executing these poses will come almost naturally. Trust me.

 

There are several styles of Yoga to pick from and in seeking the right style of Yoga for a beginner; it might be quite difficult to pick the best. However, since Iyengar Yoga seems to involve a lot of props that can aid till flexibility is re-gained or enhanced, it may be one of the easier choices to pick. Kripalu and Bikram Yoga may also be quite easy to pick up as well as a beginner.

 

To find the best yoga for beginner class around you, you can always check your local YMCA or YWCA branches as they almost always carry information on Yoga classes for all stages: from beginner to intermediate.

 

One other factor that I must stress is the need to also pick up a Yoga diet for health and aiding these poses to both strengthen and detoxify you. This will-as a result of the symbiotic relationship that exists between Yoga and a proper diet-speed up an increase in fitness, weight loss, focus and the ability to execute these poses easily.

 

Though Yoga for beginners may best be learned from a certified instructor, your own practice will remain paramount for your mastery of this form of physical culture and there are tons of books and DVD’s to help in regards to this. Moreover, keep in mind that as a beginner doing yoga, not unless you intend to do lots of Sun Salutations as mentioned above, you may still want to incorporate some body-weight resistance poses (that co-incidentally are still Yogic in origin) such as the Hindu-Push-ups and Squats and the Bridge (now this is and the first one are basically Yoga poses in motion friends…).

 

This combination will see that till you have mastered the use of Yoga poses to make a complete session, you are still burning up enough calories and exercising the muscles for both weight loss and fitness.

 

Doing Yoga is fun, exhilarating and extremely rewarding for lots of reasons that may have already got you researching about it, so needless to say, choosing this exercise, even as a beginner, will go a long way into making for a fitter and healthier you.


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