Beating Yoga Pain

Dealing with Pain using Yoga

Yoga is great for a lot of things, especially relaxation and flexibility. But it can also be wonderful for managing pain. Here’s how yoga can help with both knee pain and lower back pain.

Yoga and Knee Pain

To what extent does its significance stretch? Although all of us know yoga is important. By performing the different yoga poses, physical, religious and mental wellbeing is reaped by a person. Mentally, yoga leads to relaxation, reduced stress levels, encourages self-awareness and re-energizes the mind. Yoga touches the soul of a person results in a peaceful inner feeling. Yoga works to ensure positive and healthy living by having the physical body and mind in the right shape.

Flexibility is one great advantage you will reap the benefits of yoga poses. Anyone who is into yoga will certainly consent to this fact. Yoga will demand your body goes constantly changing manners and extends. Over a brief time frame, hips, your back and hamstrings will develop great numbers of flexibility. Yoga can revitalize and restore flexibility.

Yoga improves body strength. Over time, people will recognized great improvement of muscle tone; muscles that are powerful and lean will be the merchandise. Also, equilibrium will accompany these advantages.

This really is their crucial part in body freedom and due to the big numbers of weight they support. Exceptionally mobile folks like riders and sportsmen have reached higher risk of knee injury. Research recently revealed that yoga exercises are an improved means of relieving pain’s knee. Below are a few of the most effective yoga poses for knee pain.

The supported warrior pose. It is suggested for instances of degenerative bone illness or knee inflammation. Here is how to do it. After standing in front of a wall, have your hands stretched forwards at the shoulder level in order to touch the wall. Next, move your left foot until you’ve got the toes partly touching the wall. Have your right arm stretched along the right limb, the left arm should be stretched along the lower left limb. From your right foot, take two steps back and have left knee flexed. As of this position, hold your breath for not less than 15 seconds. Stretch the left limb thus as the exercise is redone now on the right lower limb.

Warrior Pose on the Beach

Makrasana. On a mat that is clean, have your body. While keeping this posture, stretch backwards so as your body lies on the ground until the head touches the floor. Stay in this location for some seconds before sitting in the first pose.

Tadasana is another great yoga pose for knee pain. It focuses the essential processes. While standing, let your feet be business on the earth. Discipline yourself to keep slow and steady respiration where you inhale expel the air through the mouth. Remember to keep the back muscles direct in the entire procedure.

Yoga is a gentle and less impact process to keep the body fit. It truly is mild to old bones, it is among the perfect exercises for a successful aging process. Begin yoga today and reap the gains.

Yoga and Lower Back Pain

All over the world, lower back pain is one of most common grievances. The Mayo Clinic states that most people will experience low back pain at some time in their lives. Lower back pain is experienced by sedentary people in addition to highly-trained sportsmen. It is not difficult to see lower back pain is an issue, if you examine an average weekday of an average American who works a nine-to-five job.

Upon awakening one may sit before sitting to drive to work to have coffee or breakfast. The corporate worker will frequently sit at a desk or in meetings until lunch when arriving at work. Lunch includes more sitting, before sitting at the desk to complete the workday. Then obviously there’s another sit-down meal and the commute home. Exhausted from a long day of sitting at the office one may choose to sit on the sofa to watch television. If we look at it from an anatomical perspective we recognize the hamstring muscles and the illiopsoas muscles are shortened in the many hours of sitting and this causes strain on the lower back.

Athletes on the other hand aren’t sedentary, so why the lower back pain? Any weight-bearing sport or exercise that involves rapid dynamic motions, or running, jumping produces tension on the lower back. Overuse injuries may occur when these actions are duplicated over time without releasing and properly extending these muscles that are tight.

For the sedentary nine to five worker exercise is crucial for reducing the threat of diabetes and heart disease in addition to alleviating lower back pain. Nevertheless, I’m assuming you are not in that group. In the event you are, then then add cardiovascular exercises in addition to the stretches proposed below. If you have a slipped disc in sciatica or the lower back, please prevent all deep forward bends can make your condition worse.

When you are coping with low back pain, you actually get a sense of how much you use those muscles through the day, don’t you? From sitting at your computer to doing laundry in the garden, your back takes lots of abuse. A number of us spend sitting in front of a computer screen, and it’s not smooth .

Related Reading: A COLLECTION Exercises for Better Bearing AND STRENGTH

Obviously, if your back pain is severe, it’s wise to speak with your doctor first. Low back pain may be an indicator of serious problems and you’ll desire to seek medical help if that is the case,. Based on what’s going on, your doctor may suggest anything to surgery, and it’s better to get his back exercises that are low that are OK to the mix.

If your back pain is from poor posture, days spent sitting at the desk, or even menstrual cramps, these poses can go a ways in giving you some relief! One chose some beginner poses, in order that no matter what your fitness level you are able to add in these low back stretching and strengthening exercises.

 

Supine Hamstring Stretch

Back pain, low back pain, yoga for back pain, back pain relief, yoga for backLying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball. Straighten your leg toward the ceiling. If the lower back feels strained, bend the left knee and place the foot on the earth.

Two-Knee Pull

Low back pain, yoga for back pain, yoga for back pain relief, backLying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to earth on the right. Keep both shoulders pressing down securely. If the left shoulder face lifts, lower your knees farther from the arm that is right. Hold for 1-2 minutes each side

Sphinx

Align your elbows directly under your shoulders. Press hard through the tops of your feet and your palms. Press your pubic bone forward. You may feel your lower back for senses, but breathe through it. You’re enabling blood flow into the lower back.

Sphinx Pose

Pigeon

Back pain, low back pain, yoga for back pain, back pain relief, yoga for backFrom all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square your hips off toward the earth. Bend forward. Widen the elbows and place one hand in addition to the other as a pillow for the forehead. Hold 2-3 minutes and after that change to the left side for 2-3 minutes.

Thread the Needle

Back pain, low back pain, yoga for back pain, back pain relief, yoga for backLying on your back, bend both knees flat on the earth. Flex the right knee with the outer left ankle, like a figure four. Lift the left foot into the air, bringing the left calf parallel to the ground. String your right hand between the legs’ opening and interlace your hands. Hold 2-3 minutes and after that repeat on the opposite side.

Back pain, low back pain, yoga for back pain, back pain relief, yoga for backScoot your buttocks all the way and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from ankles and the feet. Do this pose after traveling by airplane and consistently after a challenging workout. Hold for 5-10 minutes.

Cat/Cow Poses

Cat/Cow is really a pair of yoga poses, but they go so nicely together, let us simply lump them into one! By cycling between the two positions, you warm up and stretch your back muscles, including the lower back.

To practice these postures, you’ll need to get on your hands and knees with your hands lined up beneath your shoulders and your knees in line with your hips. Take a deep breath in, so when you inhale you want to bend your backbone, so you are pulling on your belly toward the floor, your head leans back, and your bottom lifts toward the sky.

In your exhale, scoop the belly curling your chin toward your chest arching the back up, and tucking your tailbone under under. Repeat these two poses, gently curling in on the and extending through to the inhale exhale, as many times as you like.

Downward Facing Dog

Downward facing dog is very good for improving position, which helps support all of your back muscles and strengthening the lower back.

Start out once again on knees and hands, but walk your hands outside so they are just before your shoulders. Curl your toes under, and push up, straightening your legs and lifting your bottom toward the sky. You want to employ your abs, so your back is straight, and focus on pulling on your shoulderblades. Let your head employ your thigh muscles to further support your back, and hang neutrally.

I’d recommend staying in for at least 10 deep breaths, although you are able to hold this pose for as long as is comfortable.

Chair Pose

Chair pose is amazing for strengthening the lower back muscles. This pose can be a bit strenuous if you are new to it, so listen to your body and take it slowly.

Come to a standing posture with your feet side by side and touching each other and your arms. Inhale, and as you exhale like you are going to sit back into a chair, bend your knees. Now, raise your arms straight out in front of you until your arms are parallel to the floor.

Yoga for Flexibility

 

Taking a Beginner’s Yoga Class

I feel like the absolute last person in the world that has embraced yoga. It’s not that I don’t believe in it–I just haven’t had the time or the desire to commit to a class. But my friend convinced me to attend a few beginner classes last week and I really enjoyed it. I had enough of a good time to think about regularly dropping in on a Wednesday morning class.

This is not me. I wish it was. I don't have that kind of balance. Or that hair.

This is not me. I wish it was. I don’t have that kind of balance. Or that hair.

In the meantime, I’ve been practicing at home with these beginner poses for yoga. They include:

Mountain Pose (super easy)

Tree Pose (a little more challenging)

Downward Facing Dog (sounds weird, but easy to do)

Warrior (sounds tough!)

Cobra (dangerous!)

and my favorite so far…

Corpse Pose (perfect when I’m dead tired at the end of the class).

World Cup 2014 and Security

This looks ominous. There’s only seven weeks to go before the World Cup begins in Brazil. Rio de Janeiro will be the center of it all, but local police and the army are dealing with a grim-looking security situation. Late last night, violence erupted and a young male dancer was shot dead by police. Brazil has been cracking down on the slums of Rio and setting up permanent police posts for the last several years.

Some friends of mine are going to see some matches at this year’s World Cup. I had to pass because it’s just too expensive to go and I’m trying to save money. But I’ll be watching in earnest on TV. I’m rooting for USA, but expect Brazil to be a formidable competitor, as they always are. With the World Cup taking place on their home turf, they’ll be tough to beat.

Figure Skating 2014 Has Finished! Right time to watch Frozen the Movie again!

The Winter Olympics 2014 started on February 6 and ended yesterday, February 22 2014 hosted in Sochi Russia.

Medal Standing

1. Russia with total 5 medals

2. United States with 2 medals

3. Japan with 1 medal

You can get the full result here: http://www.sochi2014.com/en/figure-skating-schedule-and-results

Congratulations to all participants you are all winners.

My favorite is the Figure Skating.

Here’s one of the winners from USA that took the gold medal in Ice Dance.

This was my favorite.

Although it would be nice if the song was “Let It go” from the Frozen the Movie of Disney.
What do you think?

So that inspire me to watch one more time! Frozen.

Ooooh I really love this animated story.

It’s a story of two princess (there’s lot of pricess in Disney) and these two are new comers.

Anna and Elsa used to be close to each other but because of an accident, Elsa had to distance herself to Anna to avoid getting her hurt again and so the palace was closed.

Until the coronation day of Elsa to be the Queen, they open the gates and Anna had the chance to sing the song “For the First Time in Forever”.

Met his prince Hans and wanted to get married! Already!

Which Queen Elsa didn’t allowed, so they fought and Elsa released her power unintentionally.

Because of that she had to run from her kingdom and sing the song “Let it go”.

And when I finished this song, I would want to do a figure state..

Too bad no snow here! YET!

Running Practice Time – Morning or Evening?

It’s always crazy day here in the city, really need to find time to run, walk or go to the gym if you don’t want to gain so much weight!

But when is the best time to run?

Well, I run every morning between 4am to 5am, one to two rounds in the park is just right for me to start my day right and full of energy.

Even if I got late on the evening before, I wanted to run on the morning.

I feel so down and slow when I missed a run.

They say that morning exercise leads to better sleep quality.

So that’s typical in my lifestyle. But now that I want to join in the 21k marathon run.

I am more inspired to prepare my self to it.

I don’t just want run on morning but also run after work.

Sometimes I couldn’t do it, because of the loads of work in the office and my teammates are not runners.

So I got an idea!

I invited all my teammates to join me in getting to healthy life style! I also invited other people in the other department.

Well, most of them are interested to join. I hope it will stay that way…

Hey, Everyone!!! If you’re reading my post now, make sure we finish work early tomorrow ok?

I won’t be waiting for you guys! 😛

I also had a research if it’s ok to run on the afternoon, well I just found out that the optimal time to exercise is when your body is on its highest temperature, which, for most people is the late afternoon, between 4 p.m. to 5 p.m. Other studies do confirm that exercisers perform better on physical performance tests, including aerobic capacity, endurance, reaction time, and strength between 4 and 7 p.m.

Cool right???!!!

 

 

Run Like the Wind

Hey everyone! So I’m going to make good on a long-standing promise to myself to train for and complete a half marathon this year. I’ve always been a runner, but haven’t finished anything for than a 10K and I really don’t race that much. I’m reasonably fast but I just have never made the time to log all the miles necessary to finish something as long as a half marathon. 13.1 miles! Hopefully without stopping.

Here’s my half marathon training checklist:

I’m going to start out slow and follow a 12-week training program. I haven’t decided which race to run, but since I’m aiming for May or June, there should be plenty to choose from.

 

Sochi Olympics

Having lots of fun watching the early days of the 2014 Sochi Olympics. Checked out some great performances on the women’s slopestyle. Jamie Anderson had an incredible second run to capture her first Olympic gold. It was incredible! Everyone expected her to win, and she really stepped up when she needed to with an intense performance.

Jamie Anderson

Enni Rukajarvi of Finland finished second, and Britain’s Jenny Jones took the bronze medal for third place.

Getting Inspired

I love inspirational quotes and stories. Sometimes we all need a little pick-up on a rough day and a great quote can really get you in the right frame of mind. One of my favorite sources of quotes is Sir Winston Churchill, who was a master at crafting speeches to rally the citizens of Great Britain during World War II. One of his best quotes is below. It’s something I found on Inspiratopia.

Success is not final

Success is not final

This quote reminds us all that no matter how successful we are, we’re never done. And failure is not just an option, but it’s a great learning experience. Finally, the process of staying the course is where courage truly comes from. Very inspirational, Sir Winston!

Finding the Day of the Week

OK, this is entirely random but I thought it was amazingly cool, so I thought I’d re-post something I found on the Web.

Here’s the story. As you might know, Earth Day is coming up soon. This Sunday as a matter-of-fact. It happens every year on April 22 and this year that falls on a Sunday, which is kind of convenient since Sunday happens to be an excellent day to celebrate something like Earth Day. It’s on the weekend, people have lots of time, you get the idea.

The first Earth Day was in 1970 and that got me to wondering whether that happened on a Sunday as well. So I went to Google to look it up and stumbled across this really cool page that has a method for easily determining the day of the week for any date in history: Finding the Day of the Week.

It involves a bit of math but not enough to scare you off. Once you get the algorithm down, you’ll be able to calculate any day of the week in your head…or at least quickly with a pencil and paper. And Earth Day, 1970? Turns out it was on a Wednesday. I did some more research and it turns out they planned it to be mid-week to get people to leave their offices and participate. Guess I was wrong about it being well-suited for a weekend.

Speaking of the weekend, besides my plans to celebrate Earth Day, I’ll also be playing a lot of Pottermore, which finally opened up to the public. Unless you’ve been living under a rock for the past decade or so, you’re probably familiar with Harry Potter and Pottermore is author J.K. Rowling’s answer to her fans who want more Harry. It’s sort of an online game where you get to follow along with the story and interact with the world of wizards. It’s pretty straightforward, although I had to rely on some cheats to figure out some of the tougher parts. There’s a ton of extra material that gives Potter geeks plenty to read and think about.

Oh, and after the Sorting Hat ceremony was complete, I was put into Ravenclaw. I knew it!