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sensationzmedia · 2 years

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Yogasans Effective in Hair problems

Yoga is rich in holistic health benefits. A way of life, this ancient fitness not only protects your inner and mental health, but is also known to heal skin and hair problems. If you're tired of your short bob and want your hair to grow longer, there are some yoga asanas that can actually help with hair growth. Here are some yoga asanas that not only promote hair growth but also help reduce hair loss and improve health.

Kapalabhati

Adho Mukha Svanasana

Sarvangasana

Balasana

Sirsasana

Vajrasana

Uttanasana

Matsyasana

1. Kapalabhati

Kapalhbhati comes from two Sanskrit words, kapala meaning 'skull' and bhati meaning 'light'. It is a rejuvenating, cleansing and energizing activity for the mind and body.

This breathing exercise removes toxins from Kapar, an area of the head or entire face, increases oxygenation, reduces free radicals and allows for hair growth. help alleviate.

HOW TO DO:

Sit with your legs crossed, keeping your back, neck and head straight. Place your hands on your knees, palms up, and relax all muscles. Take a deep breath, then exhale all the air and contract your abs. Do this for a few minutes.

Pro Tip

: It is recommended to practice kapalabhati early in the morning on an empty stomach.

2. Adho Mukha Svanasana

Adho Mukha Svanasana (better known as Downward Facing Pose) is one of the 12 poses that Surya practices in his Namaskar. It is a transitional resting position that increases blood flow. This allows more oxygen to reach the scalp and promotes hair growth. This asana has many other physical benefits as well. For example, it helps calm the mind, rejuvenate and energize the body.

Method:

Stand with your feet hip-width apart and grab the floor with both hands. Take a few steps back and stretch your arms and legs. Lie on your stomach with your ears on your arm

Hold the pose for 30-45 seconds. This is one of the best yoga asanas to prevent hair loss and increase blood circulation in the scalp.

PRO TIP:

Avoid this asana if you have any of the following:

Carpal tunnel syndrome, high blood pressure, retinal detachment, shoulder dislocation, weakened eye capillaries, diarrhea.

3. Sarvangasana

Sarvangasana, or shoulderstand, is a full-body exercise that works different muscle groups. Helps improve balance and posture. Apart from that, this asana improves blood flow to the head. Daily practice of the pose has lasting effects on the head and is especially beneficial for dry, fine hair.

Method

: Lie on your back against a wall with your legs at a 90-degree angle to her. Then lift your buttocks off the floor and use your hands to prop them up and balance your entire body on your shoulders.

Pro Tip:

If you have a herniated disc, heart disease, or high blood pressure, consult your doctor before doing this pose.

4. Balasana

Before you get the idea, balasana literally means child's pose and does not refer to hair. However, it does fight stress and digestive issues, the two biggest factors that cause hair loss. Balasana is commonly recommended to relieve stomach problems and is known to help with anxiety Practicing this pose daily has positive effects on digestion and mental health and can significantly reduce the risk of hair loss.

Procedure:

Sit on mat with knees bent and feet at hips.

Inhale, reach your hands up, and as you exhale, bend your core until your forehead and palms are on the floor. If you can get your elbows on the ground, that's a bonus. Concentrate on your breathing and from 30 seconds she holds the pose for 1 minute.

PRO TIP:

Avoid this asana if you have problems with diarrhea, knee injuries, severe neck or back pain, high blood pressure, dizziness, or herniated discs.

5. Sirsasana

Sirsasana Yoga Asana for Hair Growth

Sirsasana, also known as headstand, improves blood flow to the scalp and reduces hair loss, thinning hair and baldness. This asana helps new hair growth and prevents hair graying. Promotes hair growth by helping dormant hair follicles reach their maximum growth potential.

Instructions

: Kneel and place fingers crossed behind head. Bend down and touch the floor with your forehead. Support the top of your head with your interlaced hands and slowly raise your legs to stand upside down perpendicular to the floor. Keep your feet together and your arms straight. Once your body stabilizes in this pose, hold your balance for a few seconds.

Pro Tip:

Perfecting this pose takes a lot of practice. If you're a beginner, try getting help from another person or leaning against a wall.

6. Vajrasana

Vajrasana, or Thunder Pose, is simple yet very powerful. It squarely addresses stomach-related issues that you may or may not think play a big role when it comes to hair loss. may be connected. Vajrasana can help alleviate and heal many of these problems and can also help improve the digestion of food. This helps with hair growth as the nutrients are better absorbed by the body when digestion is at its peak. Of course, a healthy diet is essential for long, thick and healthy hair.

Hold your hands on your thighs in a relaxed position, palms down, keeping your head and eyes straight. Hold this position for at least 30 seconds while taking deep breaths. Relax and stretch when finished. Pro Tip: Try sitting in Vajrasana every day to tone your stomach.

7. Uttanasana

Uttanasana Yoga Asana for Hair Growth

Uttanasana AKA Camel Pose is an effective yoga asana that takes some time to master. This yoga pose stretches and relaxes your muscles, increasing oxygen levels and blood flow to your head. This makes the follicles stronger and the hair longer.

Not only does it improve the quality and texture of your hair, it also makes it flawless and shiny.

Instructions

: Stand up straight with your feet together. Raise your arms and take a deep breath. Without exhaling, straighten your arms and lean forward. Touch the mat when it feels comfortable. Move and hug your knees and keep your head down all the way. Hold this pose for 15-30 seconds. Mastering this yoga asana may require some practice. Remember to exhale when you stand up.

PRO TIP

: Avoid practicing this asana if you have back, knee, or ankle injuries.

8. Matsyasana

Matsyasana Yoga Asanas for Hair Growth

Commonly known as fish pose, this pose is one of the most effective and popular asanas for creating strong, long and healthy hair. It is fairly easy to practice and like the other poses above, it can be done quickly at home and requires no equipment.This yoga asana can alleviate most hair problems with daily practice. Known.

Method:

In this asana, lie on your back and bend your knees inward as if you were sitting cross-legged. Place your hands on your hips, palms down

#yogasans #hair problem #yogasans for hair loss #hair problems #hair treatment #sarvangasana #Kapalabhati Adho Mukha Svanasana Sarvangasana Balasana Sirsasana Vajrasana Uttanasana Matsyasana #kapalbhati #adho kukha sarvasana #balasan #sirsasana #vajrasana #uttanasana #matsyasana

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meditativeyoga · 4 years

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Get the Yoga Glow: Bend Your Way to Healthier Looking Skin

Many people exercise yoga to clean and also create purity within our bodies in addition to our minds. Finding the moment to support and also visualize our entire system is essential in maintaining our bodies healthy both within as well as out. If we look after our organs, tissue, as well as muscular tissues our skin will begin to enjoy the benefits.

Sweat it out.

Sweating is just how our skin stops and protects itself from overheating. It could also assist maintain our pores from ending up being stopped up as well as our skin from becoming dry.

Another advantage of sweating is the effect it carries our body's blood circulation. By keeping our blood circulating, we could conveniently have younger looking skin at any age. It's a fantastic way to cleanse the body of additional salt, cholesterol, and materials that could or else block as well as develop torpidity in our pores.

Include more twists in your practice.

Aside from sweating, make certain you consist of lots of spins in your method in order to keep healthy insides. Turning to the best presses right into the rising colon, and also twisting to the left pushes on the descending colon.

Backbends as well as heart openers could assist with digestion, especially Bow present, due to the fact that pressure is put on the stomach. These asanas could boost your heart price, which aids with flow. Inversions, such as Shoulderstand and also Downward-Facing Pet dog, could additionally work in the body's lymphatic system.

Lymph is a clear fluid that circulates via our body's cells to cleanse and also keep it strong. Distributing the lymph is very important for healthy and balanced skin as it helps to strain microorganisms and infections. When you appear of these presents as well as transform upright, the lymphs are drained through the assistance of gravity.

Downward-Facing Dog

Sanskrit: Adho Mukha Svanasana

Step by step:

1. Begin by obtaining on all fours. Spread your fingers and bring your wrist fold parallel to the front of your floor covering. Press downward right into your hands.

2. Crinkle your toes under and also lift your hips up and also back, creating an inverted 'V' form with your body. Position your feet hip range apart as well as your hands carry range apart.

3. Push down and also onward via the knuckles and also turn your arms forward. Squeeze your joints toward each various other and also lift the internal underarm.

4. Root your shoulder blades against your back ribs and draw your belly button toward your spinal column.

5. Company your quadriceps and also slightly turn the internal upper legs back. Press your heels toward the floor.

Bow pose

Sanskrit: Dhanurasana

Step by step:

1. Begin by pushing your stomach. Slowly resolve your chin on the floor covering to produce size in the back of your neck. Enable your hands to work out alongside your body with your hands encountering the mat.

2. Root down into your pelvic triangle as well as inhale, lifting the top torso as well as lower legs.

3. Exhale and begin to bend your knees. Draw your arms bent on your sides and also reach back to grip the fronts of the feet.

4. Inhale and press your feet right into your hands. Draw the shoulder blades with each other to open the chest.

5. Exhale and also enable on your own to work out right into this shape. Hold this pose for a couple of sluggish breaths.

Shoulderstand

Sanskrit: Sarvangasana

Step by step:

1. Begin by pushing your back with your arms alongside your body, palms facing down.

2. Inhale and also raise your feet towards the sky, aligning your legs, pelvis, as well as upper body over your shoulders.

3. Assistance your reduced back by putting the palms on the back of your upper body, fingers aiming up. Press your hands into your back as well as your arms right into the ground to correct the alignment of the legs.

4. Attract your elbows near to each other. Stroll your pass on your back to straighten the spine.

5. Put your chin right into your sternum and also lift via your toes. Bring your awareness to the neck, maintain your weight on the shoulders and also upper arms. Keep in the present for several breaths.

Give your digestive system attention.

In Kundalini yoga we adhere to kriyas or yogic cleaning, this consists of a sequence of physical and also psychological changes that assist to promote the digestive system. Kriya combined with particular asanas could be a great means to maintain the withins of your body healthy.

Expert tip: Try having a glass of lemon water very first thing in the morning and afterwards adhering to it up with Nauli kriya.

Nauli Kriya

Step by step:

1. Beginning in a high squat with your hands placed on your knees and also breathe in. Exhale totally as the arms bend and your body folds forward.

2. On the exhale retention, draw your tummy and also diaphragm up (remember you have actually breathed out all your breath out) and also prolong your arms to ensure that you have a vacuum cleaner feeling and hollowed midsection.

3. Hold this for a few minutes as well as breathe in gradually. See to it you do this without strain or pressure so you do not create stress or undesirable tightness in your diaphragm.

Follow an alkaline diet.

A yogic diet regimen low in sugars and refined foods will certainly function together with the asana and cleaning methods that you practice.

Try adhering to an alkaline diet plan by decreasing consumption of foods high in acid such as meat, fish, sugar, alcohol, rice, pasta, and bread.

In order to offer your skin brilliance try raising your intake of alkaline building foods such as lemons, mineral water, nectarines, onions, pineapple, and watermelon.

Between your yoga exercise floor covering as well as your diet regimen, you can conveniently maintain your skin looking vibrant, radiant, as well as healthy.

#asana #Kundalini Yoga #Yoga

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kianangyoga · 4 years

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✨HOW TO: Shoulderstand✨⁠⠀ -⁠⠀ 🎥️ VIDEO TUTORIAL: How To Shoulderstand Safely⁠⠀ ⁠⠀ ⚡Available now on my YouTube Channel (link in bio): https://www.youtube.com/channel/UCnz6eFgRs7GkL4O8beWrsfQ⁠⠀ -⁠⠀ #kianangyogatutorials⁠⠀ -⁠⠀ There's SO much controversy about this pose in the yoga world (honestly like anything ever in the yoga world lol). But I hear about this one a lot.⁠⠀ ⁠⠀ This is what I have to say about it: it only becomes harmful when you're doing it incorrectly... just like any other pose.⁠⠀ ⁠⠀ The key to #shoulderstand is not feeling pain in the cervical spine. To stop this from happening, you have to press your shoulders into the ground a lot to relieve any pressure from your spine (specifically, your C7).⁠⠀ ⁠⠀ In my #youtubetutorial, I talk about shoulderstand in more depth and how you can practice it correctly and safely. Check out the link above!⁠⠀ ⁠⠀ What are your thoughts on shoulderstand? Comment & let me know!⁠⠀ -⁠⠀ Tag and share with a friend who's practicing this! 🤗⁠⠀ -⁠⠀ To get all of my tutorials before everyone else and to make sure you don't miss a beat, sign up to my email list here: kianang.com (or click the link in my bio) 🙏🏼⁠⠀ -⁠⠀ Want to practice with me? Check out all of my online classes and programs, including 1-on-1 sessions, at the link in my bio (kianang.com/online-classes-and-programs)!⁠⠀ -⁠⠀ LEGGINGS: @aloyoga⁠⠀ MAT: @supportedsoul⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #Yoga #YogaEveryDamnDay #YogaEveryWhere #IGYogaCommunity #yogi #yogini #ILoveYoga #YogaInspiration #YogaLove #YogaFun #YogaLife #YogaPractice #PracticeYogaChangeYourWorld #Fitness #YogaPose #YogaProgress #Flexible #Flexibility #YogaTeacher #yogaflow #yogavideo #yogatutorial #yogatips #yogaalignment #learnyoga #onlineyoga https://www.instagram.com/p/B_P7dvHA-tw/?igshid=fmc1cdldbl2o

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ears-awake-eyes-opened · 5 years

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YOGA FOR KYPHOSIS

by Amber Burke

“Thoracic kyphosis is the rounding of the middle and upper spine. While it is normal for the thoracic spine to have a slight kyphotic (outward) curve compared to the lordotic (inward) curve of the lumbar spine, this rounding can sometimes become exaggerated. When thoracic kyphosis is particularly extreme, the spine (seen from the side) resembles the letter “C.” An abnormal curvature of this degree is commonly called a “dowager’s hump” or “hunchback.”

“If the spine is ideally aligned, you could drop a weighted string from the ear through the shoulder, and on down through the hips and the heels,” says Bill Reif, a physical therapist in Atlanta and author of The Back Pain Secret: The Real Cause of Women’s Back Pain and How to Treat It. “But for many of those with excessive thoracic kyphosis, that plumb line falls somewhere in front of the chest.”

If the spine is ideally aligned, you could drop a weighted string from the ear through the shoulder, and on down through the hips and the heels.

Excessive thoracic kyphosis (from here on, simply “kyphosis”) is a common postural misalignment in many yoga students, though particularly in more mature students. It is worth understanding, as it has implications for not only the poses we practice, but also for the way we practice them.

Causes, Consequences, and Cautions

According to Reif, while diseases like osteoarthritis, osteoporosis, and (in younger adults) Scheuermann’s Disease can cause kyphosis, the way we move, sit, and stand is often a major factor in the degeneration of the spine. “Imperfect body mechanics while we lift and carry can cause the wear and tear on the spine, leading to ‘degenerative kyphosis.’ Poor prolonged sitting posture results in muscular imbalances known as “upper and lower crossed syndrome,” says Reif. He adds, “If these imbalances are not addressed, the result can be ‘postural kyphosis’ for students of any age.”

The consequences of kyphosis, according to Reif, are a loss of spinal height and flexibility, as well as reduced range of motion (particularly in the neck and shoulders). “Many people with kyphosis are unable to turn the head fully, due to the loss of length in the cervical spine,” Reif says. “Since the shoulder blades protract [move away from each other] and the shoulders internally rotate as the upper back rounds, those with kyphosis may be unable to reach overhead and/or behind the back. This shoulder position can also cause an impingement or ‘pinching’ of the glenohumeral joint, which, if unchecked, can lead to several common diagnoses including biceps tendinitis, rotator cuff tears and strains, and bursitis.”

Reif’s primary goal when working with patients with kyphosis is to create length in the spine, or to keep the length that still exists. The extent to which the “C” may be straightened depends upon the degree to which the spinal changes have advanced. Reif explains that “shortened muscles, tendons, and ligaments surrounding the spine cause a flexible abnormal curve, whereas vertebral changes due to degeneration of the bone surface may cause permanent curvature of the spine. If caught early enough, when the changes have not yet solidified, the kyphosis can often be reversed. But for the older student, who may have undergone irreversible bony changes, the primary goal would be to prevent any further increase of the curvature.”

Practice Guidelines for Kyphosis

Reif recommends yoga to his patients with kyphosis. At the same time, because of the vulnerability of their spines and shoulders, he advises that they be cautious with certain movements (and skip some entirely). For example, he does not recommend that yoga students with kyphosis do poses that flex (round) the spine, which would reinforce their undesirable postural habits and may even lead to more fractures for those whose kyphosis is caused by osteoporosis and osteoarthritis. “For those with a fragile, kyphotic spine stemming from one of these diseases, even the spinal flexion that comes from hugging the knees to the chest while lying down could cause vertebral collapse,” he explains.

Additionally, poses in which the hands and arms are asked to bear weight—like plank, chaturanga, and arm balances—are poses yoga students with kyphosis should steer clear of initially (and perhaps forever). “Because thoracic kyphosis is associated with shoulders that are protracted and internally rotated, students are at a mechanical disadvantage and especially vulnerable to shoulder injuries,” says Reif. “It’s important to mobilize and strengthen the shoulders before asking them to bear weight.” First, the shoulders must be brought back and the shoulder blades pulled toward each other (as shown in the image below). Once the shoulders can hold this healthy position while bearing no weight at all (in a pose like mountain), and then keep this position while supporting a modest amount of weight (in poses like tabletop and sphinx), students can gradually increase the load on the shoulders (with plank and chaturanga). Reif cautions, “Some students with an extreme hunch may never get to a place where their arms can support the full weight of their upper body without injury.”

Reaching the arms overhead, as in upward reaching mountain or downward facing dog, can be risky as well. Reif says, “Moving too far or too fast into an overhead reach can aggravate both shoulder pinch and upper back pain.” Instead of reaching up quickly, aiming to bring their arms in line with their ears, students with kyphosis should lift the arms up slowly, with control, bringing them only as high as they comfortably can, focusing on keeping the shoulders back, and the shoulder blades pulled toward each other.

Inversions like headstand, handstand, and shoulderstand are inadvisable for those with kyphosis, not only because of the demands they place on imperfectly positioned shoulders, but also because the thoracic spine is not properly aligned to channel weight. In headstand and shoulderstand, Reif says, “Going vertical increases pressure on the cervical spine, and injury may occur. A student whose cervical disc space has narrowed from decades of wear and tear due to rounded posture will never be able to tolerate the stress of going into headstand or shoulderstand.”

Reif recommends that students with kyphosis focus on spinal lengthening and shoulder placement in neutral-spine poses and in gentle backbends, sidebends, and twists. Eleven of the poses and movements Reif finds most helpful in treating kyphosis are below. For some of those, he recommends, you will need a wall, doorway, and support (such as a block, book, folded blanket, or towel) to place underneath your head. These poses could be practiced in this sequence, interspersed throughout a yoga practice, or used at different times during the day.

Reif recommends that students with kyphosis focus on spinal lengthening and shoulder placement in neutral-spine poses and in gentle backbends, sidebends, and twists.

Reif encourages his patients to check their posture throughout the day while standing, walking, and even while driving, since the greater one’s postural awareness throughout daily life, the greater the opportunity for improvement. Reif encourages, “Notice if your head moved away from the headrest. If it has, look out: You’re moving back into that ‘C.’”

Therapeutic Poses For Kyphosis

1. Mountain Pose

Stand up straight with your back against a wall. In this mountain pose, and whenever you’re standing in your daily life, imagine a plumb line dropping from your ears down through your shoulders, hips, and heels. Check your alignment with the help of the wall: With your buttocks against the wall, can you bring the back of your head to the wall as well? Don’t force your head to the wall by tipping your chin up and shortening the back of the neck; instead, bring the back of the head as close as you can to the wall while keeping the back of the neck long.

After years of slumping, our spines may have “forgotten” what to do. Reif helps his patients reclaim an upright standing posture by encouraging them to envision a marionette string pulling them up by the crown of the head. Because thoracic kyphosis often brings the gaze (and the head) forward and down, Reif likes the instruction, “Look straight ahead as you imagine being pulled up by this marionette string.”

Throughout practice, students with thoracic kyphosis can benefit from finding as much length as possible in neutral-spine poses such as high lunges; in warrior poses (lifting the arms only as high as they comfortably can, or keeping them down at their sides); and in seated poses like staff (in which they can lean back and press their hands into the floor to help them lift and broaden the chest).

2. Shoulder Rolls and Scapular Retraction

While standing in mountain pose or seated up straight, roll your shoulders forward, up, and back several times. Then practice “pinching” your shoulder blades together on your back. Aim to keep your shoulders in this position through as many of your yoga poses, and as much of your life, as possible.

“Those with kyphosis exhibit a rounding between the shoulder blades, and the knobby spinous processes of the thoracic spine visibly protrude,” says Reif. “When the shoulders are in the ‘right place,’ there is a crease between the shoulder blades, and the thoracic spine is flat rather than protruding.”

When students with kyphosis begin bearing weight on their hands in poses like tabletop and sphinx, they should lower the chest close enough to the floor that they create this crease between the shoulder blades. (It is easy to drop the head while finding this shoulder alignment. In both of these poses, students should attempt to line up the ears with the shoulders while keeping the back of the neck long.) It is important that a student with kyphosis be able to create and maintain this healthy shoulder alignment in tabletop and sphinx before adding to the shoulder load with poses like plank, chaturanga, and arm balances.

3. Chest and Shoulder Stretch, with Doorway

Standing on one side of a doorway, bring your palms to the wall on either side of the door frame at shoulder height or slightly higher, elbows bent. Then step one foot forward through the doorway, pressing both hands into the wall, and leaning forward slightly (as if beginning to fall); hold here for several deep breaths. Step back, and then repeat, this time taking your hands up the wall just above your head (elbows bent at shoulder-height). Again, hold for several breaths. Step back, and repeat one more time. This time, climb your hands up the wall as high as you comfortably can, and then lean forward again. Hold for several breaths. (Alternate which foot steps forward when you practice this stretch to ensure that you're working both sides of the body evenly.)

Reif values this pose for anyone whose shoulders have rounded forward. “It is a stretch for the deltoids, pectorals (major and minor). and biceps (long and short heads),” Reif says. “As you take your hands up higher, the latissimus dorsi will also lengthen.”

4. Chin Tucks

While standing or seated upright, look straight ahead, chin level with the earth. As you exhale, tuck the chin slightly toward the chest as if you are nodding slowly. On the inhale, lift the chin again. Repeat several times. “This movement encourages the neck to lengthen by stretching the scalenes, omohyoid, and sternocleidomastoid, muscles that are often tight for those with thoracic kyphosis,” says Reif.

5. Hands-and-Knees Flow

Start on hands and knees in tabletop pose, aiming to create a neutral spine, with the head and hips in one line. Inhale here. Then create a slight arch as you exhale, moving toward cow pose. On your next inhale, move back to your neutral tabletop position. On your next exhale, rock back toward child’s pose as far as you comfortably can while keeping your arms outstretched and palms rooted in front of you on the mat. With your next inhale, move back to all fours, re-creating a neutral spine. Repeat the cycle several times. ‘This movement encourages full use and flexibility of the spine,” says Reif. “As your mobility increases, gradually move from neutral toward both extremes—bringing the hips closer toward the heels when you go back from tabletop, and lifting into an upward facing dog as you come forward from tabletop.”

6. Cobra and Sphinx

Lying on your belly, come up onto your hands (cobra) or forearms (sphinx), lifting your chest while moving the shoulders up and back, and bringing your shoulder blades toward each other on your back. Reach up through the crown of your head, allowing the back of your neck to lengthen. Reif explains: “Backbends strengthen the erector spinae, multifidus, latissimus, longissimus, and iliocostalis muscles. Especially when they’re done on the belly, small backbends are particularly valuable to help reverse the “C” (due to the help you get from gravity). Your belly and trunk can ease toward the floor as you maintain the support of your hands and forearms.”

All of us, but especially those with osteoporosis, should avoid any pain when moving into gentle backbends like these.

7. Bird Dog

From all fours, create a neutral spine, lengthening as much as possible from the crown of the head to the tailbone, and lowering the chest until you can pull the shoulder blades together on the back. With as little swaying as possible, on an exhale, slowly reach the right arm forward and the left leg back—bringing both as close to parallel with the earth as you comfortably can. Hold for several breaths, and then lower with control. Repeat on the other side. Alternate sides several times. Reif recommends this pose for students with kyphosis to “increase multifidi and paraspinal strength and create spinal stability.”

8. Supported Fish Pose

Recline, placing a rolled-up towel, blanket, or foam roller (for a bigger stretch) across the back, just underneath the bottom tips of the shoulder blades. Take your arms out to the sides, elbows comfortably bent, palms up. (Support the backs of your hands with blankets or towels if they do not touch the floor.) Be sure to keep your shoulders and arms above the towel or blanket roll in order to encourage your shoulders to drop. In this pose, and whenever you lie on your back, place a support (such as a block, book, folded towel, or blanket) underneath the head (not the neck), at the lowest height that allows the back of your neck to lengthen comfortably. You can straighten your legs out in front of you, or bend your knees up toward the ceiling (with feet on the floor). Hold here for a few minutes, taking deep, easy breaths.

Reif recommends this pose to gently encourage spinal extension.

9. Snow Angels

Lie on your back, with a block, folded blanket, or towel under your head (not your neck), at the lowest height comfortable for your neck. Start with your hands alongside your hips, palms up. As you exhale, slowly glide your straight arms up overhead, grazing the floor with the backs of your hands. As you inhale, bring your arms back down alongside you. Repeat this movement several times. Reif recommends “making snow angels” for posture restoration. “This movement slowly and gently stretches the pectorals and biceps, which can become tightened during daily activities,” says Reif. “As you improve, you can make snow angels while standing up, with your back against a wall.”

10. Head Press

Lie down with support, such as a block, underneath the head (not the neck), at the lowest height at which you feel no strain in your neck. As you inhale deeply, gently press your head into the block and hold this pressure for several seconds. As you exhale thoroughly, slowly stop applying this pressure and focus on length, reaching the crown of the head back and the tailbone forward. Repeat this action several times.

“This will lengthen your neck in much the way traction does,” says Reif. “Over time, you’ll be able to lower the support, using a smaller book or blanket under your head.” Your goal is to eventually be able to comfortably rest your head on the floor with no strain in the neck.

11. Savasana

Lie down on your back, again with the minimal support under the head necessary for neck comfort. Take deep, easy breaths, imagining that each breath is increasing the space between the vertebrae, allowing the bottom tip of the tailbone and the crown of the head to drift away from each other.”

(Source: yogainternational dot com)

#yoga #kyphosis

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practiceyoga-la · 6 years

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DETAIL + DEPTH | In my experience, coming into a pose is harder than being in a pose, which is harder than coming out of a pose. Coming into a pose requires nuance and attention in order to achieve pose form. The pose itself, while presenting its own challenges, tends to be static or held (isometric), and once there, just has to be maintained. Exiting a pose tends to be the least conscious; we often allow ourselves to pop or fall out of difficult poses, especially when we can use the assistance of gravity or recoil (e.g. arm balances, bound twists).⁣ ⁣ These Supine Lotus Lifts prepare the body to both come into and out of the full pose, Side Lotus Pose in Sarvangasana. This video also demonstrates how to come into full lotus on the back, which can be easier than in a seated pose. ⁣ ⁣ Come onto the back for Figure 4 by bringing the outer ankle to the opposite thigh. Use the help of the hand to slide the outer foot as close to the hip crease as possible. Tighten the hamstrings and quadriceps of the Half Lotus Leg to stabilize the knee, and reach the knee back and down toward the floor. This will create space for the second lotus leg. Straighten the second leg, externally rotate it, and bend the knee. Slide the outer ankle to the first leg and use the help of the hands to slide the foot down to the hip crease. If possible, tighten the pose and draw both knees toward each other. Stay and breathe.⁣ ⁣ Next, take a deep inhale. With an exhale, stabilize the entire core and lower the knees toward or to the floor. Inhale, lift the legs. Continue with the breath 5-10 times, and be mindful of keeping the low back as neutral as possible as the knees lower to the floor. Lift the pelvic floor and engage the core to do this. Repeat on the second side.⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Props by @shophalfmoon⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ #detailanddepth #alignmentyoga#yogaalignment #Yoga #yogaprops #yogavideo #propyourpose #yogapractice#yogaeverydamnday#practiceandalliscoming #iyengaryoga #shoulderstand #sarvangasana #restorativeyoga #lotuspose #padmasana #parsvaurdhvapadmasana #sidelotuspose #chestopener #iyengaryoga #yogaforeverybody⁣⁣⁣⁣ (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BnEMsx3gAh7/?utm_source=ig_tumblr_share&igshid=od4xchzc7jss

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explodinglobstercomics · 2 years

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I tried doing yoga the other day, this is how it went . . . #yoga #potato #potatoes #420 #downwardfacingdog #shoulderstand #bakedpotato https://instagr.am/p/CbXwi66Ld3B/

#IFTTT #Instagram

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michelehauswirth · 4 years

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How to do Shoulderstand?

How to do Shoulderstand? Shoulderstand, also known as Candle, is often called the ‘Queen of asanas’. Together with the Headstand this is one of the most important Hatha Yoga poses because of the numerous benefits of these poses on both the body and the mind. The Sanskrit name “Sarvangasana”, literally means “all limbs pose” because the Candle, which mainly. Get more information visit at How to do Sarvangasana

#How to do Shoulderstand #How to do Sarvangasana #Tips for Shoulderstand #Benefits of Sarvangasana #sarvangasana steps for beginners #sarvangasana poses #shoulderstand benefits #shoulderstand for beginner

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befitnesshub1 · 3 years

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What is Hatha Yoga? Everything You Need to Know About Hatha Yoga

What is Hatha Yoga: Unfortunately, in the western part of the world, if you pronounce the word “yoga”, people think you have to turn yourself around like rubber bands or stand on your head. Yoga is not a form of exercise. The word “yoga” means union. Today, modern science has proven that the whole existence is only energy.

So if all this is energy, why don’t you enjoy it? If you break the boundaries of the illusion that you are separate and begin to experience the oneness of existence, it is yoga. The world’s religions have always talked about God being everywhere. Is it different if you say that God is around or that everything is energy?

The same reality. When it is deducted mathematically, we call it science. If you believe it, we call it religion. If you find a way to get there, we call it yoga. So what is yoga, what is not yoga? There is no such thing.

Related post: Perfect Guide of Yin Yoga For Beginners | Yoga For Every Age Of People

The Meaning of Hatha Yoga

Hatha yoga has not changed for thousands of years. However, our thinking and feeling about it are there. Language is a powerful thing, and different cultures may have other definitions for the same word. Throughout the evolution of Yoga practice, the same name – Hatha – also refers to different things.

In the popular thought ‘in the West’ (now the most common expression), Hatha Yoga balances body and mind. ‘Ha’ refers to the deep sun and ‘tha’ to the moon. The practice of Hatha Yoga aims to join, yoke or balance these two energies.

A yoga class described as ‘hatha’ usually includes body postures (yoga poses) and breathing techniques. These are typically practiced much slower and with a more stable posture than the Vinyasa flow or Ashtanga class. We describe our Hatha Yoga classes in Befitness Hub.

However, Hatha means ‘power’ and is traditionally defined as ‘yoga of power’ or ‘methods of attaining yoga status through power’. So Hatha Yoga can be considered anything you can do with the body,

Asana – yoga postures (practised in any style of ‘yoga’)

Pranayama – breathing techniques

Mantra – chanting or reciting

Mudra – hand gestures

Shatkriyas and Shatkarmas – cleansing techniques

Mark Singleton, the author of ‘Yoga Body’ and a senior research member at the University of SOAS London, spoke at a lecture I attended. He noted; “It simply came to our notice then. It doesn’t matter what one does, isn’t it all normal?”.

ccourtesy:

Akhanda Yoga

How Hatha Yoga is different from other styles?

Hatha Yoga is an ancient yoga practice, with many variations on other modern yoga styles:

Asanas are placed evenly for 1-5 minutes. Most of the modern techniques are dynamic, and the grip is only brief.

Metabolism slows down compared to other yoga styles.

In Hatha, the focus of the asanas is on the internal organs and spine, while in other styles the focus is on the muscle groups and joints.

The body goes through less wear and tear compared to other styles.

It requires less oxygen compared to other styles.

In Hatha, more emphasis is placed on peace of body and mind than movement.

Top Hatha Yoga Books:

There are many books on the subject, but the most popular are:

Hatha Yoga Pradipika

Patanjali Yoga Sutras

Hatha Yoga for Teachers & Practitioners

Complete Illustrated Book of Yoga

10 Best Hatha Yoga Poses:

There are 84 traditional Hatha Yoga poses. Most Popular Poses:

Headstand Shirshasana

Sarvangasana (shoulderstand)

Halasana Plow Pose

Matsyasana Fish Pose

Gomukhasana Cow Face Pose

Paschimottanasana (seated forward bend pose)

Bhujangasana Cobra Pose

Mayurasana Peacock Pose

Natarajasana Dancer Pose

Vrikshasana tree pose

Swami Sivananda Hatha Yoga

In per-independence India, the practice of yoga asana was practiced only by monks and nuns. In 1936, Swami Sivananda wanted to make the practice of Hatha Yoga accessible to the general public. Thus they can improve physical and mental health. Swami Sivananda taught a simple yoga asana sequence, popularly known as the ‘Rishikesh sequence’, with relatively short grip and simple postures.

Swami Sivananda developed the five practices of yoga without explaining the profound philosophical aspect of yoga. Together, these points lead to a balanced and yoga lifestyle:

Proper Exercise: A healthy body is essential for balance in mind. The practice of yoga looks consistent and comfortable; it is the perfect way to work on strength, endurance and flexibility. When practicing according to ancient principles, we simultaneously (equally) balance the nervous system as well.

Proper breathing: The mind can be controlled through conscious breathing. Therefore, there is a wide range of breathing techniques in yoga. When mastered, the whole breath is effortless.

Proper relaxation: It is essential to rest the body regularly, allowing it to recover from the effort. Vacation involves not only the body but also the senses.

Proper diet: Healthy nutrition is essential to provide energy to the body and mind. It should be adequate, but not disturbing or harmful. The yogic diet is mostly vegetarian because it can be prepared without unnecessary violence.

Positive Thinking and Meditation: The way we think affects our mind. Therefore, the practice of positive thinking and meditation is very important to develop balance in mind.

What to Expect in a Hatha Yoga Class?

While Hatha Yoga is an all-encompassing word, you can still find Hatha-appointed classes for all levels and skills in yoga studios, and you can pick up the title to understand that this is a well-rounded practice, says Rideaux. Compared to fast-paced acrobatics classes and slow-paced, in-depth stretching classes, Hatha Yoga classes are a fun medium, injecting elements from various styles.

“I think Hatha Yoga allows the teacher a little more freedom to play with what they offer in that space,” he says. For example, one Hatha Yoga instructor may suggest unobstructed, but gentle, movement between the asanas. At the same time, another may insist on holding each posture for a few breaths for the next one.

No matter how relaxed or energetic it is, every 60 to 90 minute Hatha Yoga class has a curve similar to your regular one day. When you start your morning with a strong cup of coffee, Hatha Yoga classes begin to lift the body with asanas such as baby pose, cat-cow pose and spinal twists. Keep the body warm and relaxed by sun salutations, forward folds or downward-facing dogs, towards the most challenging posture of the day (think: warrior, tree pose or vice versa).

After hitting that peak, you begin to cool the body and mind with asanas such as sitting forward folds and bound angle pose, eventually ending the procedure with a savasana (corpse pose), Rideaux explains. If you are worried about the idea of having to put your head behind your head or do a handstand vigorously, take a deep breath as those seats are reserved for intermediate and advanced classes, he adds.

Breathing:

As the asanas vary from class to class, breathing will always be emphasized, and the instructor will guide you through each breath, ensuring it is in sync with your movement. Not only does this attachment help to awaken the muscles, but it also acts as a moving meditation for the body, and helps to calm your mind even after you roll your mat, says Rideaux.

“If I can learn to breathe in the challenging forms presented on the mat, all of a sudden it starts to follow me off my mat,” he says. “Next time I’m in a difficult situation in my life. Hopefully, I know how to breathe through it and be with it.

What are the health benefits?

Some research focuses specifically on the benefits of Hatha. However, most of those studies use the term umbrella for Hatha (i.e., focusing on slower pace and alignment) than yoga.

Less anxiety: The results of the 2016 meta-analysis of 17 studies (501 patients) provide preliminary support for Hatha as a treatment for anxiety.

Better balance: A small 2014 study involving 34 men found that those who completed a five-month hatha yoga program were able to better their postural control. Based on those results, the teachers conclude that Hatha yoga practice can improve physical balance.

Fitness improvements: A 2015 study of Chinese adults discovered that a 12-week hatha yoga program positively affected several fitness components, including cardio endurance, muscle strength and endurance, and flexibility.

And beyond these studies, there’s a ton of research on the benefits of Yoga in general, including data that suggests its ability to treat pain, lower BMI and blood pressure, reduce menopausal symptoms, help manage chronic diseases, improve mental health, and more.

It also can impact your endurance. “Yoga makes you very movable and very capable. You get to be strong in not just one direction, but everything you can imagine doing in every direction without tiring,” says co-founder of Strala Yoga Michael Taylor in mbg’s Complete Guide to Yoga class.

Guidelines for your Holistic Hatha Yoga Practices

How can you translate these principles into your Hatha Yoga asanas practice and get the maximum benefits from this ancient science? One of the primary (and sadly often forgotten) principles today is the principle of the sthira sukham asanam. This definition of asana says that an asana is a pose in which you experience comfort and stability in each pose.

It is often said in our modern practices that asanas should be practiced with a goal in mind. We have to be deep in a posture, or we have to fill our balance. But when we understand the ancient science of Hatha Yoga, we know that in all yoga practices we should return to “Sthira Sukham Asanam” or “Asana is a stable and comfortable pose”.

Purpose and Relief:

This simple phrase is about how we should observe our asanas and how we can move on in life. We need to be consistent in our practice and our purpose in our lives and be comfortable with who we are. Yoga can be the greatest gift the world has to offer right now: the opportunity to be at ease with who we are and our place in the world. Balance and compassion can only grow from this place of acceptance.

To achieve comfort and ease in a pose, it is essential to adjust your practice skills. In terms of strength, it means you can gradually increase the loads. This also applies to flexibility. Therefore, each pose has different steps and options. When you hold a pose for a long time, you may move on to the next stage or the next stage of difficulty. It transforms Hatha Yoga into a gradual transformation process.

Ahimsa – the principle of kindness in Hatha Yoga

Philosophical Principles from the Yamas:

Ahimsa, or non-violence, is beautifully reflected in such a transformative practice. You have to be more discriminating with the help you render toward other people. Instead of focusing on the shape and forcing your body into the pose, it is better to make sure your body is still comfortable enough. Practicing patience for a long time can take you to a place where you feel comfortable in a more advanced pose. But remember: this advanced pose is not the goal!

In the end, unlike the image of yoga that dominates today, yoga is not just about poses. Its roots can be found in ancient philosophy, which focuses on self-realization. Correspondingly yoga practice can lead to mental, physical and spiritual balance. Ultimately, Hatha Yoga is a discipline that aims to develop an understanding of the true self.

Related post: 10 Best Pectoral Muscle Exercises To Make Breasts Bigger

#hatha yoga #yoga music #yogapractice #yogaeverydamnday #yogamoms

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clevercase · 3 years

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Malaika Arora shows you how to do Sarvangasana. New yoga post

In her new yoga post, Malaika Arora demonstrated Sarvangasana, also known as the Shoulderstand. There are countless benefits of this yoga asana, she said. Image posted on Instagram by Malaika Arora. It’s Monday and Malaika Arora is back with her yoga move of the week. Sarvangasana, also known as the Shoulderstand, is what you will learn today. The 47-year-old actress is a yoga enthusiast and…

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meditativeyoga · 4 years

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Hala Asana - The Posture of The Plough

In this Yoga exercise position, the body forms the shape of a plough. That is why this stance is called the position of the plough. Method of this stance provides adaptability to the backbone, makes it active. Muscular tissues of the neck work properly. There are no grievances of the neck as well as the body glows.

How to do Hala Asana

Sit on the flooring as well as lie supine. Maintain your arms near to the body with hands facing the ground. Like the Shoulderstand Posture, raise your slowly to the angles of 30 levels, after that to 60 levels and ultimately to 90 degrees.

Pressing the ground with your palms, elevate your legs and back and allow the feet touch the ground away from you head. In this placement, your legs ought to be straight and also the knees ought to touch your head.

After waiting for a few minutes, gradually take your toes further away from head. In this manner, your back would be bent additional and the entire stress would get on the reduced region of the top component of the spinal column.

Now take your feet as far from your head as feasible. Currently the stress point will certainly be near your shoulders.

During this position, you ought to breathe usually. When the toes will touch the ground, then you must move your chin in the direction of your neck.

This position should not be ended quickly. Instead, you need to gradually touch your back to the ground, then raise your legs at an angle of 90 degrees, after that after some time, bring it to the angle of 60 levels, after that to 30 degrees as well as eventually come to the position of The Corpse.

Initially, this stance needs to be exercised only for 5 to 10 secs. However, you must raise your stamina slowly, to raise this time around to one min. As soon as you are in a placement to continue to be in this stance for one mins, then you can go upto 4 to 5 minutes, taking care that the increase in the time is incremental as well as is not more compared to one min each week.

Benefits of HalaAsana

This position massage therapies the inner parts of the body, increases mental capability and also makes the body soft and also flexible. This stance has an useful effect on the spine. According to the Yoga exercise literary works, the much more adaptable the spine of a person is, the healthier as well as long life they will delight in. If you take a look at the above picture very carefully, you will be able to construct that the entire spine is folded as if it were a cane. As a natural result, the spine column and also all the vertebrae and muscle mass obtain exercised as well as ended up being versatile. This position is also helpful to get rid of bowel irregularity. Since this pose has beneficial impact on the spine muscular tissues, therefore this additionally influences the uncontrolled nerves, the impact of which reaches the mind. For that reason, this Yoga pose is the best pose keeping in sight the mental as well as physical health.

This pose functions like an effective restorative due to the fact that it has straight impact on the spine. It is the spine cord where the Cerebro-spinal axis (Spine or Sushumna Nadi) is located. The totally automated (spontaneous) mascular system is concerned with this spine column. When an individual methods the Plough Posture, the circulation of blood in the back area is limited because of the pressure applied on it. When this pressure is released, the blood hurries there in huge amounts and fills the muscle mass therein. When oxygen abundant blood moves in these muscle mass, it benefits the root of the spontaneous muscle system which stems from right here, thereby correcting lots of disorders of the stomach.

Practice of this Yoga exercise posture is very advantageous to women. Frequent miscarriages, missed out on abortions and various other disorders of the reproductive system, which are created as a result of instability of the womb, are gotten rid of by practive of this Yoga position, in addition to Uddyan Bandha.

Meditation

During this position, one should contemplate Vishudhi Chakra (Laryngeal Plexus) or Manipoorak Chakra Navel Plexus) located in the navel region.

#asana #meditation #Yoga #yoga retreat

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