The Top 5 Easiest Yoga Stretches for Runners

If you like running on a daily basis, here are the 5 easiest yoga stretches for runners that you can try:

1. Downward Dog Pose

The Downward Dog is one of the best stretches for runners because it opens, lengthens and strengthens the calves, the hips, the hamstrings and the quads. It also opens the arms and the upper back which tend to get tight after a long run.

How to do it:

Starting on all fours, slowly stretch your arms in front of you, palms face down on the floor. Slowly raise your hips towards the ceiling with your legs stretched behind you, feet flat on the ground. Hold this pose for several breaths before going back to starting position.

2. Upward Dog

Runners may have strong legs, but usually they have weaker upper bodies. This is one of the best yoga stretches for runners that helps strengthen the arms and the core.

How to do it:

Starting in the Downward Dog pose, start with a high push-up position, slowly lowering your body to a low push-up. Roll over your toes and slowly raise your chest into a backbend. Hold this pose for 4-5 deep breaths before releasing.

3. Forward Fold

When doing yoga for runners, any pose that involves reaching for the toes is good – this helps stretch your arch and IT band a tight muscle in runners.

How to do it:

Start on a sitting position with your legs stretched out in front of you. Keeping your back straight, slowly extend your arms in front of you, reaching for your goals. If at the beginning you can not reach your toes, slightly bend your knees to be able to reach them. Hold for several breaths before releasing.

4. Tree Pose

One of the easiest yoga stretches for runners, the Tree pose helps strengthen the legs for running and also helps improve balance.

How to do it:

Start by standing straight. Slowly bend your right knee and place the sole of your right foot on the side of your left thigh. Keeping your balance, lift both arms above your head in prayer position. Hold this pose for 30 seconds to 1 minute, taking deep breaths while balancing.

5. Cobbler Pose

This basic yoga pose helps open the hips, the inner thighs and the lower back, all of which get tense after a long run.

How to do it:

Lie on your back with your arms stretched above you. Bend your knees so that they are wide apart and the toes of your feet are touching. Relax your muscles and take several deep breaths before returning to the starting position.

When doing yoga for runners, be sure to practice these easy stretches for a more relaxed run.

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Best Ashtanga Teacher Training Course For You

Yoga is the one and only alternative through which you can reach your inner world. Nowadays, the benefits of this ancient art are dispensed all around and to make them more prominent, young enthusiasts are assembling with yoga teacher training courses. There are different yoga styles available for an individual to acquire finesse and amongst them Ashtanga yoga is a popular one. The Ashtanga yoga teacher training is an inclusive training given to the individuals who are on their dream path to become a yoga mentor. These training courses are conceivable for 200 hour or 500 hour sessions, depending upon your personal requirements. After the successful completion of the course, you'll be designated as a certified Ashtanga yoga teacher, showing your speciality in this particular yoga style.

A brief outline of Ashtanga Yoga

This form of exercise is regarded as one of the most contemporary yoga styles practiced by people. The basic theme behind this yoga technique is the 'eight limbed path' which is mentioned in the yogic writings of sage Patanjali. It is a powerful yoga style that requires vivid body movements. Ashtanga yoga practice yields acute internal heat that develops an active body and a pleasant mind. The practice sessions are quite smooth and help the practitioners to observe everything accurately. Ashtanga yoga focuses on relaxation, flexibility and breathing of a person.

Things to inculcate during the Ashtanga training sessions

Ashtanga teacher training programs help the enthusiasts to develop a strong foundation of self-control. The curriculum of the training course is indicative and instructive by teachers who have a reasonable experience in meditation and yoga. A typical yoga training course the following aspects including:

• Yoga Philosophy

Anatomy

• Pranayama

• Mudras

Bandhas

• Different meditation forms

• Yogic diet

The yoga instructions advance on a practical ground. The Ashtanga training courses are aimed to guide the students in such a way that they feel confident to conduct the class by upgrading their own practice. There's no eligibility criteria to be a part of anyyoga teacher training program. All you need to do is to step forward with a sincere desire to forgive all the aspects of Ashtanga yoga style.

The yoga teacher training in Ashtanga is an initiative to make enthusiasts understand the importance of systematically performed yoga. Without discipline, you'll never perceive the results you are looking for. For realistic impact, you need to get trained under the teachings of a skilled Ashtanga yoga teacher. Keep this in mind and then start the hunt for the best teacher training courses. In order to deepen your yoga practice, joining a teacher training program is the wisest thing to do. Search for an intensive Ashtanga training workshop or center and take the initial step towards your dream of becoming a yoga instructor. It is of utmost importance to look out for some fine alternatives.

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Amazing Benefits Of Yoga Revealed For You

Yoga is a science that has been present for a long period of time now. It comprises of many aspects including observations, ancient theories and disciplines regarding the synchronization of mind, body and soul. This conventional practice has been recognized by the modern medicine. From several years, the research has been performed to find out the benefits, particularly health benefits of yoga. Each and every facet of it holds some or the other form of benefit. From yoga postures, breathing to meditation, all are highly advantageous for a human body. Yoga is the most popular exercise these days and is ruling almost every fitness center as yoga practice symbols 'fitness'. If you are able to invest a little bit of your crucible time on this practice, and then mark my words you'll experience a high wave of energy inside your body, thereby changing whole of your personality.

Let us unfold some of the perks of practicing yoga in this hectic and imbalanced lifestyle.

• If you are tired now after practicing all the techniques of weight loss, then it's high time to turn the tables towards yoga exercises. Not only you will find a potential loss in your weight, but also you'll acquire a refreshing soul and flexible body.

• Good health and peaceful mind are the initials of yoga that have forced the individuals to be its slaves. The benefits are not just limited to body level, but they can also be perceived at mental and spiritual levels also. The journey of your life will be much smoother, calmer and fulfilling once you come under the shelter of yoga.

• In today's modern lifestyle, the most daunting aspect is the stress that has separated happiness from the lives of people. A yoga session of few minutes on a regular basis will help you to escape from all the stresses of life that have accumulated from a very long time. The yoga postures, meditation and pranayama are the perfect remedies to discharge stress. Further, all the toxic substances get washed away by exercising yoga.

• You all must be fond of scenic places as they provide you a sense of relief. But do you know that peace resides inside you? Yoga is the only technique that makes us realize the inner peace that is right inside us. By incorporating yoga as an integral part of life, you can find that tranquility around you. You can make your mind relaxed by relying on this healing art.

• Human system is an amalgamation of body, mind and soul. Any disturbance in the body directly affects the brain which in turn creates a bad impact on the soul. Yoga helps in maintaining a harmony. It keeps all the three elements of the body aligned and synchronized with each other.

In a nutshell, your overall fitness is the result of your well-being. The amazing benefits of yoga will help you in staying fit and healthy all the time.

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Enjoy Doing Yoga Exercises While Joining A Yoga Teacher Training Course

Undoubtedly, yoga is an out of this world practice that has uplifted the gloomy and miserable lives of millions of people. It took birth several years ago when there were sages or rishi munis and since then, this restoration art is facilitating the people from all walks of life. To your amusement, let me tell you that yoga has completely locked itself in the contemporary lifestyle because of its ending benefits. Beside its regular practice, to synchronize all the three elements including mind, body and soul, most of the enthusiasts are also turning towards yoga with a vision of career prospect. All these dark sides of life can be removed by accepting the science of yoga. Professionalism matters a lot and when you are planning to learn the different moves of this exercise.

If you are firm with your decision that you have to become a Yoga teacher, then you have chosen the right track. But at this track, you need a mentor that can guide and aid you through your entire journey. Yoga teacher training program is the best instrument to get trained as a Yoga teacher. All around the world there are countless centers that are spreading the knowledge of yoga and the teaching skills to the young enthusiasts. Yoga instructors are making handsome amount of money by scattering the essence of yogic science.

Yoga teacher training brings in endless benefit for you as well as your students who are going to get trained under your guidance. Once you are embedded in the ocean of peace and harmony, things become easier for you to disperse it to others. Firstly, you need to peep into your inner world, and then only you can make others realize this fact. An authentic Yoga teacher training program offers a unique balance in your life and meets your overall flexibility. Apart from making you fit and fine, teacher training course, helps a yoga practitioner to imbibe some of the most critical techniques that are extremely important while conducting the classes. Without proper teaching methods and techniques, you'll never succeed in your endeavor.

Mostly, teacher training programs are made available for 200 hour, 300 hour and 500 hour sessions. All the three advanced courses that make you familiar with different aspects of yoga in a well-defined and methodical manner. Obviously, you'll be having your preferences, so choose the one that suits your urges. You can have the online reference for possible choices. Make sure that you are moving forward with the correct training program.

Try to make out the comprehensiveness of the course means all the relevant things are covered or not like pranayama, asanas, mediation, yogic diet and much more. Never indulge in those programs which are simply showy and have nothing inside. Believe in your instincts and choose that yoga training course which is out-and-out a perfect track for you.

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Yoga Poses To Boost Your Energy

If you are feeling a little run down, here are some yoga poses that you can practice in order to increase your energy levels:

Mountain posture to upward salute

Here you need to start in a standing position with your feet hip-width apart. You should then bring your hands into prayer position in front of your chest and then inhale and exhale gently in order to calm your mind.

Once you feel calm, you should raise your hands (still in prayer position) and gaze towards the sky. While your hands are straight up in the sky, you should keep your back straight. For ideal results you should hold in this position for 10 deep breaths.

Upward salute to forward bend

You need to release your hands from the prayer position and rotate your palms so that they face forward. You should then move your arms so that they are parallel to the floor, and finally swan move forward until you are in a full standing forward bend.

If you feel the need, you should adjust your feet so that they are further apart. You should then place your hands on the floor and maintain this position for 30 seconds.

Forward bend to plank pose

For those who are new in yoga, plank pose is the top of a pushup. To get the pose from the forward bend, you need to place your palms on the floor and then bend your knees.

You should then jump your feet back until you are on your toes and your back is straight. Your hands should be directly under your shoulders. You should hold in this position for 10 breaths.

Plank pose to down dog

To transition from the plank pose to the downward dog pose you need to push with your arms and move your bottom high in the air. You should then walk until you are comfortably in the down down dog pose.

To keep your upper back straight, you should pull your shoulder blades together. For ideal results you should hold in this pose for 30 seconds to one minute.

Downward dog to upward

To absorb the upward dog pose you need to release your bottom back to the floor and turn your toes under so that the top part of your feet is on the floor. You should then move your chest between your hands, arch your spine, and tilt your head back to the sky.

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Yoga Moves To Improve Your Concentration

It's common to be distracted by the many things that one has to contend with in the day to day living. The good side is that there are a number of yoga poses that you can use to increase your concentration. Here are some of the beneficial poses:

Salutation seal

This is a simple breathing exercise that starts with you sitting cross-legged on the floor. You should then move your hands into the prayer position and focus on your intervention and exhalations. To ensure that you are breathing correctly, you should keep your spell nice and straight.

Alternate Nostril Breathing

This pose has been shown to be very effective in clearing the mind. To absorb the pose you need to sit cross-legged then move your right hand to the front of your face and hold it with your palm. You should then fold down your pointer and middle fingers.

Before you inhale, you should hold your right nostril with your thumb then holding onto your breath, release the right nostril and hold your left nostril with your ring finger.

Once you have done this, you should inhale while holding your left nostril. You should then switch the nostrils while exhaling. To reap the full benefits of this asana, you should repeat this cycle severally. During the exercises, you should clear your mind of any distracting thoughts.

Crane pose

This pose requires you to balance your weight using your arms. To absorb the pose you need to start out in a squat with your feet a distance apart. You should then move your legs until your shins are in line with your armpits. You should then place your palms on the floor then slowly tilt your weight forward.

While you might find this pose tricky to execute, you should regularly practice in order to perfect it.

Camel pose

Also known as backward bending, this pose plays a huge role in quieting distracting thoughts. To absorb the pose you should start by sitting on your knees then slowly raise your bottom off your feet until your thighs are perpendicular to the floor.

You should then put your hands on your lower back then while inhaling, arch your back slowly. You should also let your head hang gently backwards.

Reclining hero pose

You need to start the pose by sitting on your knees then slowly move your feet apart until your bottom reaches the floor. You should then inhale and straighten your spine. For ideal results you should hold this pose for at least 30 seconds.

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Best Yoga Poses To Practice In The Morning

Mornings are the most productive times of the day. This is because they are the times when you are most energetic. If you are a yogi, here are some of the best yoga poses to practice in the morning.

Standing backbend and side stretches

You need to be at a standing position. You should then inhale and move your arms straight up. To feel the elongation you should bend back slowly through your own body. You should then exhale and let one your hands slide down the side of your body. The other hand should remain raised.

You should then relax your head and neck in order to feel a deaf stretch in your ribs and side of your body. When you reach your maximum stretch, you should slowly inhale and then exhale. For ideal results you should repeat this move five times.

Forward fold

This pose aids in preventing fresh blood flow to the brain and as a result the brain is cleaned and refreshed so you have a clear focus. The move also aids in improving the circulatory system.

At a standing position, you should exhale and fold yourself forward at your hips. You should then allow your knees to bend. You should move your chest towards your thighs. Your neck should be relaxed and your head should hang heavily. When you do this you will feel a stretch in your lower spine and in your legs.

You should hold in this position for up to 10 breaths.

Tree pose

This move aids in setting the intention of your day. The intention could be fun, balance or even perseverance.

To absorb the pose you should start at a standing position with your feet hip distance apart. You should then spread your toes wide in order to plant yourself firmly on the ground. At this position you should bring your hands onto your hips or to your heart's center.

Inhaling, you should raise one of your feet and place it on the calf of your thigh. You should then exhale and keep your core engaged. If you have balance, you should reach your arms to the sky and stay at this position for up to five rounds of breath.

Down dog

Just like the other poses, you should start at a standing position then lift your tailbone towards the sky. You should then drop your head down and push into your hands in order to create a length in the spine.

You should then tuck in your abdomen and press the soles of your feet down toward the ground. For ideal results you should maintain in this pose for five rounds of deep breaths.

These are some of the best yoga poses that you can practice in the morning. If you have time, you should practice them in a yoga classes; however, if you do not have time to travel to class, you should practice them at home.

While it's very convenient to practice at home, you should be cautious and ensure that you execute the poses correctly in order to avoid injuring yourself.

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4 Best Yoga Poses For Women

If you are a woman and you would like to be healthy, here are some yoga poses that you should practice:

Child's pose

This move aids in opening your hips. The move also aids in relieving lower back intensity so you attain flexibility.

To absorb the pose you have to kneel on the floor with your big toes touching and your knees hip-width apart. At this position you should sit on your heels then lay your torso between your thighs and bring your forehead to the mat.

You should then extend your arms straight so that the arms are in front of you and the palms are on the floor. You should then close your eyes and breathe deeply. For ideal results you should stay in this position for a minimum of one minute.

Warrior II

This move stretches the hips, inner thighs, and chest and as a result you stay in shape and breathe properly.

From a standing position you should spread your feet one meter apart then turn your right foot in such a way that you point your toes towards the front of the mat. Once your right foot is in place, you should turn the left foot in 30 degrees.

You should then raise your arms to shoulder height. To know that you in the right position, your shoulders should be parallel with the floor and your palms should be facing down. At this position you should bend your right knee such that your right shin and thigh form a 90 degree angle.

You should then gently tuck your tailbone down and draw your abdomen in then hold five breaths through your nose. Once you feel tension building you should straighten the right leg and repeat the pose on the opposite side

Plank pose

This is a simple but challenging pose that aids in building upper body strength. The pose aids in working the major body muscles such as those in the arms, back, and shoulders.

You should start in the downward facing dog position, and then press yourself into your palms, bring your chest forward. To ensure that you are in the right position, your shoulders should be directly over your wrists.

You should then press your heels on the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to the heels. You should hold this position for at least a minute.

Fierce pose

This pose strengthens your quadriceps so providing plenty of support on your knees thus protecting your knees from injury. The move also aids in improving posture.

To absorb the pose you should ensure that your feet are hip-width apart. You should then spread through your toes in order to create a stable base. Rising your arms to the sky and with your palms facing each other, you should bend your knees and assume that you are sitting into a chair.

You should then pull your weight into your heels and draw in your abdomen to eliminate the curving in your lower back .. You should hold this position for five breaths.

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Yoga Poses To Improve Your Sex Life

If your love life has gone from sizzle to fizzle, here are yoga poses that will help you in heating things up:

Seated Wide-legged straddle pose-Upavistha Konasana

This move aids in improving blood flow to the pelvic region. Since blood tend to increase vitality and energy, increased blood flow to the pelvic region results to increased arousal.

To absorb the pose you have to start in a staff pose then open your legs as wide as you can. For ideal results you should ensure that your thigh muscles are engaged and your feet are flexed. You should also ensure that your toes point straight up to the ceiling.

You should then press your legs down into the floor. At this position you should bend forward between your legs until you feel your starting starting to round. Experts recommend that you should hold in this position until tension starts building in your muscles.

Shoulder stand-salamba sarvangasana

This move relieves fatigue, lessens depression, calms the mind, and eases digestive problems. The end result is a sexually active person.

To absorb the pose you should lie on your back. To ensure that you are comfortable, it's recommended that you lie on a sturdy folded blanket. You should then outstretch your legs with your arms next to your body and your palms facing down.

Pressing your palms in the floor you should lift your legs up in the sky. With moderate energy you should move your legs over your head and use that momentum to curl your hips.

To support your body and keep your back straight, you should bend your elbows and hold your body at the hips. Once comfortable you should then stretch your legs fully towards the ceiling. You should hold this position until tension starts building.

Child's pose-balasana

This move is very soothing and plays a vital role in soothing your brain so helping you to stay focused and relaxed.

You start the pose with you sitting on your feet. You should then slowly bend forward until your face touches the floor. You should then outstretch your arms and ensure that they are on either side of your head.

For ideal results you should ensure that your palms are facing the floor. You should hold this position until tension starts building.

Lizard pose-Utthan Pristhasana

The pose aids in opening the hips and calming the mind. The move also aids in strengthening the inner thigh muscles.

You have to start from the downward facing dog pose then step your right foot forwards and place it between your hands. You should then heel-toe your foot towards the edge of the mat and ensure that your foot is slightly wider than your shoulders. Lengthening your spine, you should extend your heart forward.

You should hold in this position until tension starts building in your muscles.

These are some of the posses that you should engage in to improve your sex life. You can join a yoga class or buy DVD videos and practice at home.

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Yoga Poses You Can Do At The Comfort Of Your Bed

If you are a sleep enthusiast, here are some poses that you can practice without leaving the comfort of your bed:

Reclining goddess pose

You need to lie with the soles of your feet touching each other. Depending on what you like, you can stretch your hands above your head or keep your arms by your side. According to experts, you should practice this pose before going to sleep. This is because the asana aids in settling the mind thus helping you to unwind.

Lest-up-the wall pose

This posture aids in easing the tension in the legs so it's ideal for people who tend to be active on their feet during the day. To absorb the pose you have to turn your hips towards the wall and kick your legs up and lean them against the wall. If there is any discomfort, you should feel free to put a pillow under your seat.

Forward bend

You need to sit up on your bed then fold forward. Using your hands, you should reach for your heels, toes or shins. You should hold in this position for as long as you are comfortable. To deepen the stretch you should focus on your exhalation.

If you feel tight in the backs of your legs, you should bend your knees. According to yoga gurus, this pose is ideal for winding down. This is because it's relaxing and cooling at the same time.

Fish pose

You should start when lying on your back then take your hands underneath your hips and lift your chest and heart above your shoulders. You should then stretch your head back.

You should hold in this position for as long as you feel comfortable. This pose is ideal when done in the morning. This is because it's energizing.

Happy baby pose

This asana is usually both mentally calming and physically stimulating which makes it ideal to be practiced when you have ateen a lot.

To absorb the pose you have to lie flat on your back with your feet in the air. You should then grip the outside of your feet with your hands then open your knees a little wider than your torso. You should then take your knees to your torso and gently rock comfortably while pushing your feet into your hands.

This pose aids in elongating your lower back. The asana also aids in stretching the hips.

Corpse pose

While it may seem as if you are sleeping, this asana gives you plenty of practice. To absorb the pose you have to lie of your back with your arms by your side. For ideal results you should ensure that your palms are facing upwards. You should then close your eyes and start meditating.

Experts recommend that this pose is ideal to be practiced before bed where it's used to empty thoughts accumulated during the entire day. This asana is also ideal to be practiced during the morning in order to set the intention of the day ahead.

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Yoga Poses To Relieve Insomnia

It's common to suffer from insomnia from time to time. The good thing is that yoga has been found to play a huge role in relieving the condition. Here are yoga poses for insomnia:

Forward bend

You have to start in a standing position then bend forward at your waist. Using your hands, you should reach out for your toes, calves, or ankles.

Once you have reached any of the parts, you should hold this position until you feel tension building. In addition to relieving insomnia, this pose also aids in releasing tension in the legs, back, and shoulders.

Wide-legged forward bend

Also known as Prasanrita Padottansana, this pose is similar to the forward bend; however, here you have to spread your legs a few feet apart. To absorb the pose you have to start on a standing position then slowly bend at your waist until you can reach the floor. You should then spread your legs apart.

You should keep in this position for as long as you feel comfortable.

This asana is best known for calming the brain because giving you peaceful sleep. The pose also aids in stretching the back legs and spine.

Child pose

Also known as Balasana, this asana involves you tucking your feet under your buttocks then bending forward with your hands stretched in front of you. You can also have your hands resting lightly on your either side.

Since it promotes relaxation, this pose is ideal for relieving anxiety and fatigue. The pose also aids in stretching the hips, thighs, and ankles.

Seated forward bend

The asana is similar to the forward bend; however, you do it while listed. To absorb the pose you should sit on the floor or on a blanket.

For ideal results you should ensure that you sit with your spain straight. You should then bend forward at the waist and try to reach your toes.

Once you have reached your toes you should hold this position for as long as you feel comfortable. You should bend your knees once you feel tension building.

Other than relieving insomnia, this asana also aids in stretching your shoulders, spine, and hamstrings. The pose is also effective in relieving anxiety.

Plow

This is categorized as an advanced yoga pose. To absorb the asana you have to lie down on a flat surface then slowly bend your body from your hips and place your legs above and beyond your head.

You should stay in this position until you feel tension building. For ideal results you should repeat the pose for at least five times per session.

Other than relieving insomnia, this asana has been shown to play a vital role in stretching the shoulders and spine. The asana has also been shown to be very effective in relieving stress and anxiety.

These are the various yoga poses that you can practice in order to treat insomnia. While the asanas have been shown to be effective in relieving insomnia, you should always seek medical advice if your condition does not improve.

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Tips On How To Prevent Injuries During Yoga

Leave your ego outside: it can be tempting to rush to more advanced yoga poses especially when you find that you can easily execute the basic poses. While engaging in advanced poses tend to give you an ego boost, it can be devastating.

This is because when you push your body before it's ready to advance to another level it usually results to injuries which can see you spending sometimes in bed. To protect yourself from this you should thoroughly follow the instructions given by your instructor.

Warm up: warming up is usually an important part of any physical activity and yoga is no exception. Warming-up aids in preparing your body for the forthcoming poses. The good side with warm up exercises in yoga is that they are usually easy.

For example, you only need to engage in basic stretches such as neck and shoulder rolls. You can also engage in gentle twists and you will greatly prepare yourself for yoga poses.

Other than exercising your body, you should also give your mind sometime to warm up to the practice. Here you need to take a few breaths that are meant to establish a pre-flow ritual.

Ease in: no one should expect to run a marathon the first time he / she laces up the sneakers. The same thing applies to yoga. You should not expect to perfectly execute a pose the first time you step into a yoga class.

You should start slowly and advance as you gain more skills. The best way of going about it is looking for beginner-friendly classes that will give you a solid foundation.

Communicate: since you will be learning, you should not be scared or embarrassed of asking questions. Experts recommend that if you do not know how a given pose is done, you should ask your teacher or instructor. Asking questions ensures that you do the right thing so avoid injuries.

Come out of the postures slowly: this is usually important if you have been holding a given pose for a long time. For example, if you have been in cobra pose for a long time, you should work out of the pose as gradually as possible.

Other than preventing injuries, this also makes it easy for you to transition to another pose.

Use props and modifications: you should not feel ashamed of being unable to completely hold a pose. This is because you will be on a learning process and perfection comes with practice.

If you find that you can not execute a given pose, you should modify the pose so that your body can have a feel of it. You should then gradually work up to full variation without injuring yourself.

Stay for savasana: savasana is the final resting pose of a yoga flow. Many people tend to get out of a yoga class even before the instructor calls for savasana. To be healthy you should wait for the savasana.

This is because the pose aids in slowing down the nervous system and bringing a closure to the practice. This usually has a great impact on your body.

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Common Yoga Injuries And How To Prevent Them

While it has a number of benefits such as flexibility, strength, reduced tension, stress and anxiety, yoga comes with a number of injuries-if you do not practice properly. Here are some of the common areas injured during yoga and how you can prevent the areas from getting injured:

Wrists: Injury results when you put a lot of your body weight of your wrists. Wrist muscles and joints are the most commonly injured.

To avoid wrist injury you have to ensure that you spread your body weight evenly on both of your hands. The simplest way of spreading your body weight is by spreading your hands wide and pressing through your fingers.

When you are in the down dog pose (the pose that usually brings about wrist injury), you should push your hips back in order to decrease the angle of the wrists to the floor.

If you are engaging in arm balances such as crow pose, you should ensure that your elbows are stacked directly over your wrists.

Elbows: Joint pain usually results from elbows bending out to the sides especially when you engage in elbow engaging poses such as chaturanga.

To prevent pain, you should be cautious when bending the elbows. When bending, you should ensure that the elbows are tucked along your ribs. You should also ensure that elbow creases are facing forward when executing the various poses.

Shoulder: shoulder injuries result when you shrug. By shrogging you stop using the supporting muscles in the neck, arms, and shoulders. Due to this the shoulders are compressed resulting to muscle injuries.

The most common area injured is the shoulder girdle. You can also dislocate a shoulder joint if you over-extend or over-stretch.

To prevent shoulder injuries you should avoid pulling your shoulders too hard when stretching. To be on safe side you should always ensure that your shoulders are held back and away from your ears.

Ribs: while they are great in releasing tension, twists tend to overextend and bruise the intercostals muscles-if they are done improperly.

To protect your ribs from injury, you should always lengthen your spine before you twist. When twisting, you should not go beyond the point where you feel a stretch.

Lower back: this is the most common yoga injury. Many experts speculate that it results from rounding of the spell when engaging in poses such as down dog and forward folds. Rounding causes the spine to flex in the opposite direction which brings about disc problems.

To protect yourself from injury you have to sooth your spine. A simple way of soothing the spine is by lengthening your spine up and away from your hips before bending.

Another way of soothing the spine is by bending your knees in poses such as down dog and forward folds. If you are doing scheduled poses, you should ensure that you sit on a blanket or block in order to take the pressure off your lower back.

To ensure that you are always safe when doing yoga, its recommended that you join a yoga class in your area; you should avoid practicing yoga at home.

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Body Parts Prone to Injuries During Yoga

If you have been in a yoga class you know that injuries are inevitable. Here are common body parts that are usually sentenced to injuries. Also included are ways in which you can prevent injuries from occurring in these parts:

Hamstrings: it's common to over-stretch hamstrings especially if you have been sitting for a long time. Overstretching the hamstrings usually results to pain which can see you missing a number of yoga sessions.

To prevent injuries from occurring you have to be slow in your working out. For example, you should slowly assume the down dog and lunges to avoid injuries from occurring.

If you have an injury, you should avoid poses that put a lot of pressure on the hamstrings. To be on the safe side you should engage in poses that put pressure on the back of the body and legs.

Hips: it's very easy to injure your hips especially during splits, warrior poses, and wide-legged forward folds. These poses typically result in teasing of muscles in the inner thighs and groin, which is usually very painful.

To prevent these injuries from occurring you should ensure that your toes are pointed forward in any pose that you engage in. To ensure that you are doing the right thing you should imagine that you have headlights attached to the front of your hips and you are trying to illuminate the area ahead of you.

Knee: knee injuries are even common with experienced yogis. The most common pose that brings about knee problems is the cross-legged position. This position tends to keep the hips in a tight pose which typically results to pain and tension on the knee.

To prevent pain in the knee you have to avoid sitting in a cross-legged position for long periods of time. You should also avoid sitting in the full lotus position. If you can not avoid sitting in these positions you should place a block or a rolled-up blanket under your knees in order to reduce the strain.

Another way of preventing injuries from occurring is by ensuring that there is a vertical line from the bent knee to the heel. This is usually after you bend your knee in a standing pose. If you bend your knee and you do not see the vertical line, it's evident that your body is not bearing your weight properly. Here you should consider changing the pose.

Neck: head and shoulder stands are main causes of neck pain and injury. This is because the stands tend to compress the neck thus putting pressure on the cervical vertebrae resulting to joint issues and in some cases loss of neck flexion.

To prevent the injuries, you should avoid full inversions. If you have to engage in the inversions you have to attempt them under close supervision of your instructor. It's also recommended that you use props that tend to elevate the neck away from the floor.

If you want to practice without props, you should ensure that your shoulder blades are drawn down and back and they can safely support your body.

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Dahn Yoga Exercises: Putting Life Back

Ilchi Lee was born in South Korea and is famous for being a good educator and an excellent brain philosopher. He is the creator of the Dahn Yoga exercise which is also known as Dahnhak or Dahn Hak. Dahn Hak is a mixture of exercise, brain respiration, and meditation that help a person to attain good health and inner peace.

Dahn Hak is an integrated program of health and training allowing each individual to effectively take care of their own bodies in order to achieve a healthy, happier and more peaceful life. Compared to the traditional yoga exercises, this is a lot easier and simpler. It makes use of meditation, breathing, and stretching to enhance the circulation, flexibility, and balance of mind and body.

Energy is what characterizes Dahn Hak. Since energy is the cause of everything, your life can be changed just by changing your energy. Through the number of energy exercises and awareness, practitioners will be able to develop a better understanding of their mind and body. They regain control over their mind and body just by learning how to effectively take care of their energy.

Korea is famous for having a rich history of mind and body practices and holistic healing. Dahn Hak is assimilated with the Korean Oriental Medicine's holistic principles and philosophy of the Korean Taoist. If you have a healthy body, mind, and spirit that means you are a healthy person since the major concept of health is to understand the qi or life energy.

Since the beginning of using this practice, it has been emphasized how important the brain is. In Dahn Hak, the practices are ranged from developing the brain's creative potential to sharpening focus. Dahn Hak will allow you to achieve this by practicing energy which is its key element. When your capacity to feel energy is developed it will be easier for you to achieve inner peace, arouse your brain's dormant part, and sharpen your focus. And if you become one with the energy's natural flow then it will be possible for you to release the insight and natural wisdom of how things will work in a much greater level of reality.

Dahn Hak suits everyone. It teaches practitioners how to trust the innate wisdom of their body without requiring them to have a high degree of strength, balance, and flexibility to perform the exercises. The purpose of Dahn Hak is to help practitioners understand internal peace and balance of their body and mind which is why this practice is incorporated with lots of mind and body exercises that is easy to follow. Anyone of all ages can participate in performing this practice regardless of their age, fitness levels, and body types at the comfort of their home.

As you begin to learn the role of energy in your body and feel its life-changing power you will become more focused and begin applying the principles of energy in your life. This will lead you to a more positive lifestyle helping you to achieve a healthy body and a happier life. If you want to check out more about Dahn Yoga exercises, you visit their website.

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