Modified Yoga Relieves Leg Pain

So many people have severe leg pain which interrupts their lives. Nobody wants to move when they are in pain. I think that’s part of the problem. A catch 22. Once a person has severe pain; they become more sedentary. It’s because of the pain, that they don’t want to move too much. It’s completely understandable. Seniors who have fallen and broken a hip or leg, are then told by physician not to move too much. After they heal, many people are still in the mind-set of not moving. Sciatica, knee and hip pain, burning sensations, numb legs, and cramping are other severe leg pains. The challenge is, that the leg pains sort of get all mixed up.

Modified yoga is actually a really good remedy for leg pain. Many of my clients have hip replacements, knee replacement, sciatica, and at least one has a broken pelvis that has been mending for a year now, severe leg cramps, and blood clots. Modified yoga assist the client at his or her pace of healing. People can stop when the pain is intense, or change the pose if its too much for them. No one has exactly the same time to heal. Some heal in a relatively short time; 4 weeks or so, and others with a more severe injury could take a whole year or more.

People are actually surprised when their bodies take quite a long time to heal. Somehow, it’s prized when people heal quickly, like they are some super human. I just say, “It will take the time that it does.” Another problem is that doctors don’t fully understand the stretching and benefits of modified yoga, so they tell a patient don’t move! If people continue to stretch, their hips, thighs and calves, and do everything slowly, they’ll get the blood circulating, which aids healing. They would start to improve over time. As soon as someone feels a twinge of pain, they retreat, instead of giving themselves moments to let it pass, and just take a small rest. They go immerse themselves in being sedentary again.

Also when a client comes to my class, I want to understand what kind of life they are living at home. I want to know what they are eating, and what they are not eating. Besides giving them a modified yoga lesson, I may suggest that they eat cauliflower and Brussel Sprouts. Due to their beneficial properties. If they are experiencing leg cramps, I might suggest that they drink a glass of Tomato juice daily, which is filled with potassium to help their leg cramps.

I ask how they sleep. Do they stack their legs one on top of the other, do they jam one of their heels against the calf muscle? A simple change of sleeping habit and their leg pain clears up. I also find out what kind of shoes they wear, and to describe the leg pain. If they describe foot, heel, and lower leg pain, I would suggest that they buy new shoes, due to lack of shoe support.

If they are dealing with sciatica, we do stretches that are quite specific to stretch the back, hip and thigh. If they are dealing with a knee injury, we do leg strengthening and stretches to assist the knee in recovery. I notice right away if a person locks their knee when they walk, and I would immediately instruct them to be more aware of the knee lock. If they can change the leg position to a slightly bent knee, the knee pain would subside.

Throughout the modified yoga class, the knee has to be bent, to protect the knee, and release the stress on the back. The tailbone and pelvic bone, needs to be rolled towards the navel, which relieves back pressure, and just that little adjustment, may be enough to release sciatica strain. Modified yoga does work on most pain, but people just have to have a little patience.

A yoga class is not a pain pill that just covers the symptoms. We really discover what is going on with a person’s lower back, legs, hips, and feet. All of this doesn’t happen immediately, because the client is learning about his or her own body. Each change of positioning, and subtly of the stretches, starts to make them feel a whole lot better. Then each client has to continue at his or her home. To keep the legs slightly bent, to do strengthen exercises, to protect the knees. To be careful about where they place their feet so that they don’t fall and re-injure the legs, knees ankles or feet.

It’s more like a lifestyle. Modified yoga is not just a class, it’s the body mechanics that go along with it. How can a person move their body in a gently way that frees their body, and permanently release body strain.

Source by Katheryn Hoban

Modified Yoga Relieves Leg Pain2019-11-04T07:12:15-06:00

Yoga For Kids

Yoga word is derived from a Sanskrit word “yeung’, which means “to join.” The daily routine can get monotonous and tiring. Tension and stress due to a hectic work schedule and a fast-paced life can really get to the common person as well as kids. One of the best ways to relax and take a break is to take some time out and indulge in yoga exercises. Yoga is a form of exercise that rejuvenates the mind as well as the body. It has a soothing effect on the mind and releases all the stress and fatigue. Some individuals practice yoga to get their body in shape. Yoga includes several exercises, which can also relieve the body from certain ailments. In simple words, yoga is a mental, physical, and spiritual exercise.

A large number of yoga retreats are available for kids in America and several other countries. Yoga retreats can be very good options for yoga enthusiasts as well as yoga teachers. Most yoga enthusiasts look forward to a vacation at a yoga retreat to enjoy a stress free life for a few days.

In the present era, Yoga is considered extremely significant for kids. School education has become tough and with that, they can hardly get time from their homework and tutorials. It leaves them with absolutely no time for recreational activities. In many cases, schools only focus and concentrate on academic skills. There may be barely any spare time for physical exercises. With the help of yoga, they can practice different exercises such as breathing, increasing body awareness, and improving the posture and flexibility of the body. This also helps kids to increase their attention and concentration power. These days, kids are pressured to be competitive and perfect in whatever task they perform. For that, they require a healthy mind and body. Video game parlors and online gaming has drifted the attention of kids. Instead of playing real games such as basketball, baseball they are now opting for video games. These games are certainly exciting and thrilling but leave their body and mind less active. In the long run, it might lead to different health problems.

For this reason, many schools have included yoga as one of their subjects. This has brought about a lot of change in the student’s performance. Yoga does not necessarily mean only exercises. It also teaches kids how to handle stress, improve concentration, what to eat, how to sit, and many more basic daily activities that make them better and healthier individuals.

Source by Ross Bainbridge

Yoga For Kids2019-10-29T07:07:45-06:00

Living Yoga – Transforming What is Not Love

We all have aspects of ourselves that we believe are not worthy of being loved.

It may be something physical: I have a long nose that no one would love. Or I am not lovable because I am so fat and ugly. It may be something about our personality: I am an angry person. Or I am a dull person.It may be something about our character or our circumstances. Yet when we swim in the ocean waters of our Heart Center, we realize, “No matter what, I am loved. I am totally loved by The Divine.” Once that realization is part of our consciousness, we simply have to bring it into the places where we feel unloved.

In meditation, become aware of the parts of you that feel like unloved orphans, and welcome them back into the family. Become conscious of parts of your nature that you can’t love, especially those that you want others to love for you. Gently and steadily, bathe one aspect at a time in The Divine’s Love. When you truly feel that each part of you is love, you are whole.

Be careful not to whitewash your fears with grandiose illusions. If you say to yourself, “I totally accept myself, my faults and weaknesses. I am perfect just as I am, I need no change”, you are creating a delusion, a white shadow. Instead, cultivate self-love by acknowledging that in you which is difficult to love, and then loving it. Look at your hands, examine them carefully, and realize the ways in which they are beautiful as well as the ways in which they are imperfect. No matter how you perceive them, feel love for them anyway. Make that love a part of your being. Each day, feel more, love more.

© Aadil Palkhivala, 2008

Source by Aadil Palkhivala

Living Yoga – Transforming What is Not Love2019-10-28T08:47:50-06:00

Advantages and Disadvantages of a Natural Yoga Mat

What is the most recommended yoga mat and what are the advantages of using one? Well this article will endeavor which is best suited for you and why it is so. The natural mat is the best one so far. It is getting many of good reviews ever since its first appearance in the market. The materials used in this are pure rubber extracts.

Thus, it has no harmful chemicals that can cause irritations in your skin unlike most of the mats of today that contain Polyvinyl Chloride (PVC). Prolonged contact with PVC contents can have various effects on the health of the user. A natural mat is therefore good for the body since it does not cause any negative side effects.

If you are going to make a research about the natural rubber yoga mat, you will find out that they are actually the one recommended by yoga professionals. The composition is solely 100% rubber and free from any synthetic materials. A drawback of using a natural rubber one is its rubber smell. However, if you can tolerate a slight odor of rubber while you are doing yoga, then this will suit you best.

Another drawback of the rubber yoga mat is its quite heavy compared to other mats. For this reason, it is not suitable for travelling yoga practitioners. Unlike the travelling version, the natural rubber mat cannot be folded or rolled thus it cannot fit in small bags. In addition, carrying it around for transport is a little exhausting.

Some of the advantages of using the all-natural yoga mat is it can allow the user to be more daring in practicing yoga positions. Being 100% pure rubber, has a high traction giving the yoga practitioner a better grip of the supporting surface. This is actually necessary because if the mat is slippery chances are the practitioner will sustain an injury due to accidental slips.

Another great thing with the natural rubber yoga mat is its thick enough to give support and comfort to the user. This is good for practitioners who want to remain in the lotus position and meditate for several hours. The comfort is for lessening the amount of stress the body of the practitioner is going through. This would allow him or her to practice yoga for as long as the yogi likes it.

There are many places that you can buy a natural rubber mat. Most sport stores keep a stock of mats for yoga however, not all of them have the natural rubber version available. Thus, if you are looking for an all-natural one, you may want to try to look through the Internet.

To sum it all, a natural rubber yoga mat has many benefits to the user. With the current pace of advancement in technology, soon, all the drawbacks of the natural version will also be gone. Thus, if you want to start practicing yoga, take into consideration the mat that you are going to use.

Source by Robert Probert

Advantages and Disadvantages of a Natural Yoga Mat2019-10-29T07:12:50-06:00

The Incredible Benefits of Yoga

Yoga is not just a trend, it’s a way of living and has profited millions of people around the globe. Yoga which is originated from India five thousand years ago is a miraculous boon for humankind. People from all over the world are practicing, in the past yogis in India used to do yoga for the numerous good reasons, but in today’s world yoga is not restricted in India only, people come from all over the world to get the wisdom and power of yoga. Yoga is a complete path for itself. It’s not just an exercise, the word yoga essentially means, and “that which brings you to reality”. Don’t ever mistake the word yoga with just a mere form of exercising! It’s a beautiful energizing practice which will increase your mental health, stabilize your physical health and give a spiritual growth, it’s a discipline to give a complete stability and satisfaction.

Yoga tops the game for being a master in providing the physical and mental health but it makes you spiritually efficient too. Literally it’s an amalgamation which ultimately introduce you to the manifestation of life. The benefits of yoga are not like a short term effect, the practice of yoga can give an instant gratification and long term lasting transformation. And for leading a fit or healthy life both things are very pivotal to live a good natural life, which can not only give you physical fitness but mental peace too. The plus factor with yoga is that you will never feel monotonous, it’s refreshing and you will feel rejuvenated every single time! You will be benefited with a long term health.

The most amazing factor about yoga is that there is no age barrier for it. Anyone from a five-year-old child to fifty-year-old person anyone can do yoga and enjoy its incredible benefits. Yoga will help everyone unlike other fitness forms like gym etc., yoga accepts anyone with its open arms no matter which age or gender you belong, and you are welcome wholeheartedly at a yoga class. You can witness all age groups doing yoga together in yoga classes in most of the centers.

One of the major thing about yoga is that it supports a healthy lifestyle, it’s not just about a mere physical workout which is just for the body, yoga instead is about your all over growth. Yoga practice is a gemstone, especially in a student’s life. It helps in improving concentration and tranquility. With a better concentration level and focus, students will be able to emphasis more on their studies and improve their score, and even if it’s not about the score, the practice of yoga will eventually help them to improve in the learning process. And it’s not only about students, it applies to all, with a calm mind and higher concentration level you will be able to improve and maintain the peace in your relationships.

Yoga is so flexible that you can choose your kind of yoga in accordance with your lifestyle, for example, there are different kinds of yoga like power yoga, relaxation, meditation, hot yoga and much more… no matter what kind or form of exercise you do, you will not find as many options anywhere except in yoga. If you are a beginner in yoga than there are several easy steps available for you, Hatha yoga which solely focus on the basic postures on the comfortable pace. And if you want to increase your strength do power yoga for maximum increase in the physical and mental strength. If you are ready for a deeper practice than advance yoga will be best for you.

Source by Kamal Singh

The Incredible Benefits of Yoga2019-10-24T05:43:48-06:00

How Yoga Asanas Induce Better Sleep

One might wonder how is yoga going to be good for sleep, well the answer is quite simple. First thing that you know about yoga is that it focuses on deep breathing and this relaxes the body, calming it down. The combination of subtle body movements and breathing cycle that yoga is helpful in the activation of the parasympathetic part of your nervous system thus eliminating stress and answering the question how yoga asana induce had better sleep.

Now, the crucial thing here is to what asanas are exactly going to be of help. There are so many yoga asana with all serving different purposes that knowing which ones are going to help you with sleep might be a problem. However, fret no more as here is a list of the most effective yoga asana for better sleep:

1. Virasana (also known as hero poses):

Just sit in a comfortable position with your hips resting on your heels, involving a slight stretching of your ankles and knees. Stretching your spine upside and taking deep breaths in this position will help clear your mind and slow down your heart rate.

2. Bitilasana and Marjaryasana (cow and cat pose):

Without getting up from the virasana, you just need to roll in the forward position on the support of your knees and hands. For bitilasana, you have to pull your lower back down with your tailbone and head pointing upwards. For the Marjaryasana, you just have to do the reverse, your tailbone and head tilt downwards while your spine is arched upwards like the shape of letter C. Just keep alternating between these positions for as much time as you want to.

3. Balasana:

Start with sinking of your hips on your heels while your chest stays settled between your thighs. Here, your toes would be on one another while your thighs can lay apart as much as you find comfortable. Now, rest your forehead on the floor and start making walk like movement from your fingers stretching the arms as well. If you want to have a face massage like feeling, you can even roll your face from side to side.

4. Viparita Karni:

This position can also shed light on the question how yoga asanas induce better sleep. Lie down on the floor with your hips touching the wall so that you can stretch your leg vertically up on the wall. This asana give a nice stretch to your hamstring. It loosens and relaxes the muscle in the lower section of your body, helping you get a better sleep.

5. Ananda Balasana:

Bringing your knees closer to the chest, hold your toes with your fingers. Now you have to push your heels towards the ceiling while your hips should be on the floor. This asana is very good for relaxing your abdomen as well as your spine.

6. Supta Baddha Konasana:

From the last asana, release your leg and stretch them so that your soles are in contact while your knees are as far as possible. This asana is a gentle stretching exercise for your abdomen, pelvis and thighs.

7. Savasana:

Just lie down stretching your legs little apart while your toes point in the opposite direction. Relax your arms and body and try to make your mind, free of any thoughts. This asana is great for not just physical relaxation but also mental.

Source by Hari Om Agrawal

How Yoga Asanas Induce Better Sleep2019-10-22T09:06:32-06:00

Yoga Essentials – A Checklist

Yoga has been booming in popularity for years now. Offering a way to connect with yourself through exercise and relaxation. However, if you are new to the world of yoga it can get confusing. While many instructors will give you a list of what you will need, and what to expect. Some might not, which will still leave you with the question; what exactly do you need to practice yoga?

Well, with this yoga essentials checklist you no longer have to worry. Simply print it out, and bring it along on your yoga shopping spree. If you’d like to make it an even easier shopping trip, look around the store. There is everything that is a must-have with yoga, and many more accessories that will help to make it much easier.

* First and foremost you need to get at least a couple yoga outfits. While it is a common misconception, that normal workout wear is fine. They can often times be too cumbersome and loose to practice yoga, without having to worry about adjusting your clothes. Most yoga workout wear is snug-fitting, and meant to help you achieve inner peace without worrying about your clothes.

There are shorts, tops, pants, and even capris that are produced for yoga. Giving you a wide variety of clothing to choose from. The one key to selecting the perfect yoga outfit, is by keeping the weather in mind. Chances are, if it is snowing outside you don’t want to be caught wearing shorts. However, yoga pants will last throughout the year.

* Second, you have your yoga mat. Whether it is a tai inspired mat or your standard issued yoga mat. They can be found almost anywhere these days, and are affordable for any budget. Some yoga mats have even been made to be somewhat sticky, which will keep the risk of slipping at a minimum. Try going organic! One of the major players in yoga, is living with the world. Giving you more reason to go green.

* The third essential item you must have for yoga, is a few props. Depending on what your instructor plans for the day. It wouldn’t be wise to be caught unprepared. From bolsters to meditation stands, there are a lot of props and accessories that are essential for yoga classes. They can be found almost anywhere, from online yoga specialty shops like this one to local shops. However, be mindful of quality. Chances are, if it is too cheaply priced you aren’t going to get the amount of use out of them that you’d want.

* The fourth essential yoga item is the yoga bag. Giving you the ability to keep all of your yoga essentials in check. There is nothing worse, than your yoga mat falling into a pile of mud before your lesson. Keep them all in one snug place, all with a little additional style.

* Meditation cushions, while an accessory can help with your yoga practices. Giving you the ability to attune yourself from within. There is nothing worse than a sore bottom on the floor, when you are trying to reach inner peace.

* Yoga dvds to keep your lessons going. Can’t make your appointment this week for yoga class? No problem! You’ve got a couple yoga dvds meant to keep you in the yoga mind set. They are essential for any yoga practitioner, especially those who are short on time.

* Foam blocks, while they would be considered props. Are by far one of the highest priority props for yoga. Thus giving them a spot on the essentials checklist. They can be found separately, or in yoga essential kits.

* A yoga strap is your friend! They are utilized frequently throughout a yoga class, or at home on your own. Much like the foam blocks, they can be found both in a kit or stand alone.

* The yoga ball and hand pump. While they can be found separately, they usually come as a pair. It will give you a leg-up at your class, when you come prepared with these two fantastic yoga essentials.

There are countless amounts of yoga items available. Which means that we have only begun to touch the basics on the yoga essentials checklist. There will always be something that you need or want with yoga lessons. Whether it be on the list or not, it is always a good idea to ask your instructor if you aren’t sure what you will need. Chances are, they will have an in-depth list of anything they require. Which will give you the ability to purchase your own, rather than utilizing their hand-outs.

Remember with all yoga items, you should try to go green. Many companies such as this one, will offer both an organic and non-organic version of all of these must-haves. Which will help you to keep our earth clean of chemicals, without having to skip a beat in your yoga lessons. Last but not least, the most essential yoga item is yourself. Keeping your body clean and free of chemicals and in tip-top shape, is by far the most important thing for yoga.

Source by Sarah Freeland

Yoga Essentials – A Checklist2019-10-20T06:16:28-06:00

Five Tips for Ashtanga Yoga Beginners

If you had never had any exposure to Ashtanga yoga and you just enrolled yourself for a class at a local studio or a yoga retreat or a beginner’s workshop course, there is a possibility where you might be facing a bit of pre-yoga jitters. The question is how can you tackle this and how can you ensure that your yoga experience is nothing short of great and creates a platform for better understanding going forward. Well, it’s quite simple. Here are five tips that you help you glide through your Ashtanga yoga session and make you enjoy every moment of this experience.

Relax & Take it Easy : This is the first and foremost rule. Do not get unnecessarily worried or stressed about yoga. Just follow instructions and go with the flow. When you enroll for a class or a retreat, remember everyone around you is a pretty much at the same level as you are and more than excelling your peers, your target needs to be to enjoy this yogic experience. So relax completely, and instructors are generally very mindful of individual requirements even in a big class, and they will help you adapt your yogic experience as per the needs and stamina level that you have.

Slow & Steady Wins the Race : Don’t expect to perform like a pro on day one. Remember it is only with practice that you can achieve the balance and expertise of the yoga masters. Give yourself time to adapt your system as best to the requirements as possible. What this will help is not just improve your stamina, but you will also become capable of holding your asanas for that much longer without difficulty or any additional effort. The more effortless your exercise schedule becomes, the greater benefit you will be able to derive from it.

Correct Alignment is Crucial : This is a cardinal mistake that most beginners make. Instead of mastering the techniques correctly, they focus on trying to complete the asanas just like the masters. The disadvantage in doing this is your body is pushed to a state where it has still not reached, and this can even lead to potential injuries. This is exactly why it is very important that you pay close attention to the correct alignment techniques that yoga instructors would teach. These alignment techniques will enable better fruition of the yoga asanas and enable the yoga enthusiast to draw the deeper energies and unleash inner strength through them.

Breathing is Primary : Ashtanga Yoga is in many ways the most advanced formula of reining in your breath and helping unfold untold amount of inner strength and positive power. This is exactly why whether you are in relaxation poses or the midst of difficult asanas, never lose sight of the breathing rhythm. Remember if you can set your breathing right, your expertise in the yogic poses will come through automatically without too much of an effort. Correct breathing will also help you in getting rid of toxins much faster than you imagined.

Watch Your Lifestyle & Diet : Ashtanga Yoga is not just a few exercise routines but an overall life changing experience. Most instructors would give a diet chart in terms of the kind of food that benefits your body the most. It is always advisable to stick to this schedule and reap benefit of this. Your lifestyle too needs altering as most time meditation and pranayama are advised early in the morning. So if you need to wake up early, you would have to avoid late night parties to a certain extent as well.

Yogasana is all about reaching the point where your mind and body meet and become a single entity. It aims to bring forth all the positive forces together and help you channelize your energy constructively. The trick is to just let go with the flow.

Source by Anniina Koski

Five Tips for Ashtanga Yoga Beginners2019-10-19T07:01:33-06:00

Why I Love Iyengar Yoga

Yoga, the body-mind-soul technique, has several sub-branches – Ashtanga, Kundalini, Bikram, Vinyasa, Jivamukti, Iyengar, Hatha Yoga and Yin. What distinguishes them is the specific body part or ailments they target as well as the techniques each of them follow.

Iyengar Yoga takes its name from its founder B.K.S. Iyengar, the man who played a key role in introducing yoga to the West. It is a traditional form of yoga that gives importance to breathing exercises (pranayama) and asanas to correct postural alignment. Another highlight feature of Iyengar yoga is the use of props.

This form of yoga has several benefits to the body and is one of the most accessible. Here’s a list of 7 reasons why I love Iyengar Yoga.

1. Stress buster – The asanas coupled with breathing exercises harmonizes the body and the mind. With better control over your mind, you are able to silence all internal talk in a stressful situation. It is like meditation; you concentrate on your body and breathing. Every asana is followed by the child pose, that lets your body and mind relax. Thus, it keeps physical and mental stress at bay. Not just that, practicing it on a regular basis develops mental clarity and improves concentration.

2. Builds postural strength – How Iyengar yoga benefits health is by creating an awareness of one’s own body. The poses you hold correct anatomical structure. There is a range of asanas to teach you how to stand, sit, sleep etc. The asanas also strengthen the core parts of the body such as the shoulders, back, arms and legs. These corrective measures also reduce stiffness in the joints and ligaments. Building body strength is very vital especially as the body ages.

3. Accessibility – Does the thought of yoga get you jittery? Do those back bends and leg stretches leave you wondering whether you will be able to do it? Iyengar Yoga is easy to pick up and follow as it lets you work at your pace. Iyengar Yoga takes into consideration the limitations and fitness levels of each individual. The use of props makes it more accessible. These include wooden blocks, belts, blankets, cushions, cylindrical pillows etc. They enable the person to hold a pose for a longer period building stamina gradually.

4. Increased flexibility – Iyengar Yoga stretches your muscles to their maximum potential. The inversions, stretches, twists and bends impact how flexibly you are able to move your body. Even if you lack flexibility when you start out, you have the props as an initial learning aid.

5. Back pain – This type of yoga is specially designed for people who experience chronic back pain. Back and neck problems are generally caused due to poor posture or muscular tension. Iyengar yoga helps overcome pain by correcting poor postural habits such as slouching.

6. Controlled appetite – In Iyengar Yoga, there is a special principle that teaches one how to regulate appetite by resisting cravings.

7. Immunity booster – Disease is often the result of a system or organ dysfunction. Iyengar yoga improves blood circulation in the body and strengthens the respiratory system. It has also shown to improve the digestive and nervous system by improving their function. By making sure all your systems are in top shape, it makes sure the body receives proper nutrition and builds resistance against infections and diseases.

In working out your body, Iyengar Yoga does not just focus on one particular muscle group, but exercises the whole body. It strengthens as well tones the muscles of your body. The breathing exercises leave you more energized at the end of the day. The generated energy is channeled properly throughout the body. As the focus in Iyengar Yoga is on body alignment, the chances of injury and pain are also reduced to the minimum.

Source by Alex D’Souza

Why I Love Iyengar Yoga2019-10-15T06:57:30-06:00

Modified Yoga Poses to Strengthen Back and Core Muscles

Many of my clients come to me with back and neck injuries. As a result they have real fear that they will hurt or reinjure their back. Let me tell you, back and neck pain is not any fun. That pain affects every position and every social event in your life. People with back challenges, are fully aware of their back and hips if they stand too much, walk too much, or attempt new exercises. As a person and teacher who has lived with back pain, I will honestly tell you; in order to alleviate back and neck pain, a constant adjustment may be required. Chronic back pain sufferers are usually on the defensive to protect their back. But many reinjure their back carelessly by moving a piece of furniture incorrectly or to carry a heavier load (like their favorite three-year-old child, grand-child, or niece or nephew.) You know what I mean.

To me; modified yoga is a way of life to manage back, neck and hip tension. I have practiced and been teaching for twenty-two years, because it works. But here’s the catch. I really believe that these modified yoga stretches are more effective if you can work some into your daily routine. It would be like pouring milk into your coffee, and eating lunch. For many daily routines, we will do something every single day, like eating yogurt. You probably eat the same thing for breakfast for the last twenty or so years of your life. You are going to eat cereal or yogurt for breakfast, on occasion you have eggs and toast. If you live near a city, many of you have a weekly routine to go to a museum or show at least once a week. Why is it, so hard to include some modified stretching every day? Or at least once per week? The stigma?

If you want to relieve your back pain and build up the core strength, just say yes, to a more daily routine of stretching and strengthen your back. You will feel the difference, in how you move, and feel freer in your daily activities.

To begin I have chosen some back and core strength poses that work for nearly every back and every body type. The first one which I call; hanging from the side of a mountain. Do this on the mat or the bed. Start by lying on your belly. If you are on the bed, clear away the pillows and extra blankets so that you can stretch well. Lie down on your belly. Stretch your arms up past your ears, and put your palms down on the mat or bed. Give yourself arm room. If you need to; move down, to give yourself, arm room. Before you begin this pose, tuck your tail bone and hips under. Angle the lower part of the hips towards your navel or stomach, tense your buttocks all the way through to protect the back. Keep your palms down, and lift up your legs and head.

If your neck hurts as you do this, you are going to tip your chin down slightly towards your chest, so that you don’t lift the head up too high. Imagine if you were holding the edge of the mountain cliff by your fingertips. Count five to fifteen seconds. Release your arms and tuck the hands under your head, and put your elbows down, like you are making a pillow for your head. We actually call this pillow position. After a few seconds of resting, stretch your arms past your ears once again, and hold onto the side of the mountain and lift your legs and head. You can do reps of three to five.

The next pose you continue to lie on your belly. The starting position is the same. Stretch your arms past your ears, and place your palms down in front of your face. This time we are going to keep the feet down for anchors. Tense your buttocks, and tuck your lower part of your hips forward towards your stomach or naval. This pose is; a version of super girl and super boy pose. Start by lifting your arms and hands, off the mat or bed, keep your feet down, and turn your hands, as if you could put your palms together. We will put the palms together in a moment. But for now sweep your arms around to your hips. Feet stay down. If your neck is tense, turn your chin down. When your hands reach the hips, you lift your torso up as much as you can. If your back is hurting, you don’t need to lift your torso up too high. Pause for five to fifteen seconds. Sweep your arms back to the front and now put the palms together, and off the mat about three inches or so. Keep your feet down. Hold your palms together in front of your face for three to five seconds. Rest in pillow position by putting your hands under your head and breathing.

As you develop core strength the next pose is a little more challenging. This is a version of flying. Once again lie on your belly. Start by placing your hands, close to your hips. You will place the palms down on the mat or bed by your hips, so that your fingers point towards your feet. When you lift, this time it will be head, hands and feet which come up. This exercise will work your abdomen and strengthen your back. Fly like this for three to five seconds and come to resting position or pillow position. You can do reps of three to five times. If you apply some of these techniques in your daily or weekly routine, you will feel your back and neck getting stronger.

Just remember the interconnectivity. The back gets tight when the hips get locked, and the neck and shoulders when the back is in pain. Sometimes to free your back you have to start with your legs and hips. Do yourself a favor, and don’t overdo. Work with a give and take mentality. Today I’m not going to push too hard, next day you will feel better. Check with your body. If you listen, your body will tell you, if you can add more stretches, or you need a day of rest. Don’t be fearful. Be more like as scientist. Does this work? No, this doesn’t work. Does that work? No that doesn’t work. Does this work, yes this works. Then keep doing what works!

Source by Katheryn Hoban

Modified Yoga Poses to Strengthen Back and Core Muscles2019-10-14T07:21:46-06:00