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Health

Yoga For Spinal Cord (Yoga Poses For Spine Alignment)

April 19, 2022 by Madhavi Leave a Comment

Yoga For Spinal Cord (Yoga Poses For Spine Alignment)

Yoga refers to the spine as the ‘Merudanda’ or axis of the body, this yoga for the spinal cord is about Merudanda, the pivot around which the torso, head, and limbs are balanced. The spine is made up of a series of 33 bones called vertebrae, the arches of which form a bony yet flexible cylinder to house the spinal cord. Many small muscles run down the length of the spine allowing it to pivot about at all angles and in all the geometric planes.

yoga for spinalcord

The lower part of the spine meets the hip joint to form a unique hip girdle that lets us walk on two legs, run, push, kick, lift, climb, etc. enabling us to evolve from apes that crawled on all fours to the civilization that we are now. Our present lives have literally been built on the strength of our backs.

However, many of us are disconnected from this strength and have reduced ourselves to feeling like we are weak creatures with flawed bodies.

Back pain has become a widespread concern with many of us refusing to exercise, dance or hike because we feel our backs are too delicate.

Yoga Poses For Spine Alignment:

Regular practice of the following yoga pose relaxes the muscles of the lower back, removing stiffness and pain. When the body is free from pain, the self-imposed limitations of the mind also break leaving you free to explore new horizons.

1. Yogamudrasana (Psychic Union Pose):

You will need a yoga mat or towel, a flat cushion, and a rolled-up towel. This is best done first thing in the morning and just before going to bed.

Yogamudrasana

Yogamudrasana Steps:

  1. Sit cross-legged on the mat. If your body feels stiff, sit on a cushion so that you have some back support.
  2. Place the rolled-up towel in front of you. Push your shoulders back and bring your chin parallel to the floor.
  3. Clasp your right wrist with your left hand behind your back.
  4. Exhale; keep your spine straight and move forward to place your forehead on the towel. Move slowly. Go to the limit your body is letting you right now.
  5. Hold the pose for 10 breaths.
  6. If your lower back is too stiff, move forward and come back up as you exhale and inhale respectively at least seven time.

2. Marjariasana (Cat stretch):

This yoga pose relaxes the mind and improves blood circulation.

Marjariasana Steps:

Marjariasana
  1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly. Look straight ahead.
  2. Inhale; raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks and feel a slight tingle. Take deep breaths.
  3. Exhale; drop your chin to your chest and arch your back up as much as you can and relax the buttocks. Take deep breaths.
  4. Then come back to table position. Do 2 and 3 alternately for a few minutes.

Yoga inversions and some planks and side planks will also help.

3. Ardha Mastyendrasana:

This pose stretches your hips, shoulders, neck. On regular practice, it strengthens your spine, digestive system, urinary system.

Ardha Mastyendrasana

Ardha Mastyendrasana Steps:

  1. Sit comfortably erect with your legs stretched out, toes pointing upwards.
  2. Bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like.
  3. Place the right leg next to the left knee by taking it over the knee.
  4. Twist your torso, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is comfortably erect.
  5. There are many ways you can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you, and the left hand on the right knee.
  6. Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply.
  7. Exhale; release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
  8. Repeat the steps on the other side, and then exhale and come back to the front.

Easy Spine Twists:

The spine twists gives you best relaxation and proves effective in aligning the spine.

yoga for spinal cord

Spinal Twist Variation 1:

  1. Lie flat on your back with palms facing upwards at 45 degrees away from your body.
  2. Keep your feet together and toes pointing upwards.
  3. Inhale; bend your knees keeping your calves perpendicular to your thighs.
  4. Exhale; without changing the legs position twisting your spine bend your legs to the side. Make sure you don’t lift your shoulders.
  5. Relax in this position for 10 to 15 deep breaths.
  6. Inhale; lift the legs back to the top and exhale; bend your legs to another side.
  7. Relax in this position for 10 to 15 deep breaths.
  8. Inhale; lift your legs up, exhale; lower the legs to the floor.

Spine Twist Variation 2:

yoga for spinal alignment
  1. Lie flat on your back with palms facing upwards at 45 degrees away from your body.
  2. Keep your feet together and toes pointing upwards.
  3. Inhale; bend your right knee keeping your calf perpendicular to your thigh. Keep your left leg straight and flat on the floor.
  4. Exhale; without changing the legs position twisting your spine bend your right leg to the left side to the ground over your left leg. Make sure you don’t lift your shoulders.
  5. Relax in this position for 10 to 15 deep breaths.
  6. Inhale; lift the right leg back to the top and exhale; lower your leg to the floor.
  7. Relax in this position for 10 to 15 deep breaths.
  8. Repeat the same with left leg.

Which yoga is best for spinal cord?

Yoga poses involving Flexion, Extension, Rotation, Side bend, Axial extension are the best for spinal cord.

Can yoga cure spinal problems?

For low back pain, yoga can be especially helpful to the muscles that support the back and spine, such as the paraspinal muscles that help you bend your spine, the multifidus muscles that stabilize your vertebrae, and the transverse abdominis in the abdomen, which also helps stabilize your spine.

Does yoga stretch your spine?

Additionally, unlike many other forms of exercise, yoga helps stretch and strengthens both sides of the body equally. Proper body alignment and good posture, which help maintain the natural curvature of the spine, are an important part of reducing or avoiding lower back pain.

Can yoga worsen back pain?

It is definitely possible for yoga to cause back pain or exacerbate back pain. Some poses are more problematic than others. However, any pose can be harmful if not done properly, or if your body’s not in the right place for it.

Is yoga good for bulging disc?

Can Yoga Help a Herniated Disc? Yoga uses slow, controlled movements that involve gentle stretching and strengthening poses that encourage good posture and core strength. This is a good treatment for lower back pain caused by a herniated disc and can help to prevent further injury.

Is yoga bad for spinal stenosis?

Patients who have been diagnosed with advanced spinal stenosis should avoid extreme extension of the spine such as backbends in yoga. Patients with advanced cervical spine disease should avoid doing headstands and shoulder stands in yoga.

Is child’s pose good for bulging disc?

But get beyond the tension and Child’s Pose is deeply relaxing. It promotes flexibility, and stress relief and helps circulation to the muscles, joints, and disks of the back.

Can you realign your spine with yoga?

Yoga is a healing technique that can improve posture, promote healthy spine alignment and strengthen core muscles. If you continue to experience back pain after performing yoga exercises for strength, it may be time to visit a physical therapist or orthopedic surgeon for treatment recommendations such as back surgery.

How do you realign your spine?

Keep your posture in mind, even if you’re taking it easy. Moving regularly is key! Don’t sit for too long, even in an ergonomic office chair. Keep both of your feet flat on the floor. Consider a footrest if necessary. Keep your back aligned against the back of your chair. Avoid leaning forward or slouching.

How do I straighten my back with yoga?

Can yoga help misalignment?

However, yoga is an incredible way to not only help increase flexibility but also increase strength. As a fitness professional, helping clients with the appropriate postures to help them stretch tight muscles and strengthen weaker muscles can help their body shift back into alignment.

How do I decompress my spine yoga?

Do chiropractors recommend yoga?

Practicing yoga before chiropractic care helps your muscles warm-up and clears your mind. That means us chiropractors are able to get straight to work and treat your issues as you will already be relaxed upon arrival. In short, yoga helps your body heal.

How do I know if my spine is out of alignment?

The main indicators that your spine is out of alignment include

  • Pain, Chronic Headaches, and/or Fatigue. Back pain, joint pain, chronic headaches, and fatigue are all symptoms of a misaligned spine.
  • Misaligned Posture.
  • Shoes Wear Out Unevenly. 
  • Limited Neck Mobility.
  • Chiropractic Care For Spine Misalignment.

How do I know if my spine is misaligned?

Possible signs that your spine is out of alignment include chronic headaches. lower back pain. neck pain. knee pain. hip pain. frequent illnesses. excessive fatigue. numbness or tingling in the hands or feet.

How long does it take to realign your spine?

Normally, when you get manual manipulation of the spine to correct any of the issues you may be suffering from, this initial process takes adults about 2-3 weeks with two spinal corrections throughout the week.

Which asana stretches improve posture of spine?

4 Yoga Asanas That Can Help Improve Your Posture

  • Balasana or child’s pose. The child’s pose helps in stretching and massaging the spine, thus relieving all the tension from the torso, shoulders and neck.
  • Bitilasana or cow pose.
  • Adho mukha svanasana or downward-facing dog pose.
  • Setu bandhasana or bridge pose.

Is it too late to correct my posture?

It’s never too late to improve your posture – there is no reason that you can’t improve your posture little by little every day.

What is Tiger pose?

Does yoga fix posture?

Yoga is one of the perfect ways to correct your posture. Your body is said to be in the correct posture when it is aligned in such a way that the back is straight, shoulders squared and relaxed, chin up, chest out, and stomach in. Just like a straight line. 

Filed Under: Health

Laugh Lines Exercises – Face Yoga For Smile Lines – Remove Laugh Lines Exercise

April 19, 2022 by Madhavi Leave a Comment

Laugh Lines Exercises – Face Yoga For Smile Lines

The lines of expression seen on your face when you smile or laugh are called nasolabial folds. These ‘lines’ run from the corner of your nose to the curve of your mouth. Scientifically speaking, these lines appear due to the repeated acts of the muscles when one smiles or laughs and are a part of the aging process, due to a shift in the fat pad compartments of the face. Good blood circulation to the face also helps avoid facial skin problems, check out yoga for skin problems for an overall solution. You can achieve good blood circulation and remove laugh lines with the following exercises.

Laugh Lines Exercises

Causes Of Marionette Lines

  • Genetics
  • Sun exposure
  • Aging
  • Smoking
  • Opting for diets abruptly or changing diets can cause the lines to appear rapidly

Causes Of Marionette Lines

Skincare Routine Is A Must:

Your skincare routine must include daily moisturization, exfoliating of the dead skin, and the use of a good sunscreen every three hours. Retinol-based anti-aging creams and vitamin C based creams or serums (recommended by a dermatologist) can help reduce the fine lines caused by laughing. Moreover, if these lines are bothering you, cosmetic procedures such as botox relax the muscles and hence the lines. Additionally, one can also opt for fillers containing hyaluronic acid to restore facial aesthetics.

Ways To Care For Laugh Lines

  • Opt for a good skincare regime suitable to your skin
  • Follow a balanced diet
  • Drink enough water to stay hydrated
  • Eliminate bad habits such as smoking and consuming alcohol
  • Adequate sleep can help reduce the incidence of these lines
  • Keep changing your posture during sleep, because if you sleep on the same side, the laugh lines will deepen and that side of your face will get flattened
  • Set a healthy regime for yourself by including a diet rich in antioxidants including fresh fruits, green leafy vegetables, flaxseeds, and good fats.

Laugh Lines Exercises – Here’s How You Can Get Rid Of Laugh Lines:

Facial yoga if done every day can help eliminate your laugh lines. However, the results are totally dependent on the number of times you exercise. Here are some effective exercises:

laugh lines exercises

  • Breath in air through your mouth and hold the air as if there is a bubble inside your mouth. Now move the bubble from one cheek to the other. Doing this exercise will help make your cheeks firm.
  • Clench your teeth together and now smile; stretch your muscles while you smile. Hold this position for 10 seconds and release.
  • Take your index fingers, hold the corners of your mouth and pull on the sides. At the same time, tighten your mouth and close it Hold this position for five to ten seconds. Repeat this exercise 10-15 times.
  • You can also prevent the sagging of your cheeks. Just pull your cheeks up firmly with your palms diagonally with fingers resting on the head.

Do laugh lines go away?

Regardless of the technique, the lines won’t fully go away—they’re your emotion lines—but consistent massage will help keep your skin and facial muscles taut.

Does yoga make your face look younger?

researchers found that facial exercises performed for 30 minutes a day or every other day for 20 weeks improved the facial appearance of middle-aged women. The study also found that “those who perform such exercises may end up looking about three years younger

Do facial yoga really work?

The technique uses a variety of massage and exercises to target your face, neck, and shoulders. Research has found face yoga may be effective in improving the structural appearance of your face by strengthening the muscles of the cheeks and face. Practitioners report a younger appearance as well.

Are there any side effects of facial yoga?

Some experts say contorting your face in these ways can actually lead to more wrinkles. Many facial wrinkles — for example, crow’s-feet, laugh lines, and forehead wrinkles — result from repetitive facial muscle activity such as frowning or smiling.

How do I get rid of smile lines on my face from yoga?

What exercises reduce smile lines?

According to Carolyn’s Facial Fitness, placing your thumbs near your eye corners, with your fingers resting on the top of your head, helps visibly reduce laugh lines. To perform this exercise, close your eyes and slide your thumbs away from your eyes toward your temples. Hold this position for around 5 seconds.

Does Face yoga work for wrinkles?

Research supporting these benefits is mounting. Collins explains that face yoga promotes healthy, glowing skin. She says: “Face yoga helps to lift and firm the muscles under the skin, which smooths lines and wrinkles. Massage helps to boost circulation, improve lymphatic drainage, and release tension.

How do I get the perfect smile line on my face?

Start by smiling as wide as you can while keeping your mouth closed. It can help to visualize that your smile is extending from ear to ear. While smiling, try wiggling your nose until you feel your cheek muscles engaging. Hold the pose for about five seconds, and repeat 10 times.

How do I permanently get rid of laugh lines?

What are my treatment options?

  • Injectable fillers. Injectable fillers are among the top choices for people looking to get rid of smile lines without undergoing surgery.
  • Botox.
  • Surgery.
  • Laser treatments.
  • Collagen induction therapy.
  • OTC creams.
  • Home light treatment.
  • Essential oils.

How do I get rid of lines between my mouth and nose?

How to get rid of wrinkles around the mouth and chin using medical and aesthetic treatments

  • Chemical peel.
  • Dermabrasion and microdermabrasion.
  • Microneedling.
  • Platelet-rich plasma.
  • Dermal fillers.
  • Botox.
  • Laser skin resurfacing.
  • Facelift.

How do I stop smiling lines?

How to Prevent Smile Lines

  • Don’t smoke.
  • Prevent sun damage by wearing a broad spectrum sunscreen any time you go outdoors.
  • Avoid “cleanses” and yo-yo dieting, as these can deplete your collagen stores.
  • Adopt a healthy exercise routine.

Why are my smile lines so deep?

Some people have smile lines from a young age, but the deeper creases form with increased age, weight gain, smoking, a loss of collagen, and dental problems (when the teeth no longer support the overlying tissue). Smile lines can also include creases around the eyes, as the skin moves each time we smile.

Can you get rid of laugh lines naturally?

Applying nearly any type of oil to your skin helps moisturize it and keep you looking young. Some of the most popular oils are coconut, grape seed and olive. Simply put a bit on your fingertips and massage it around your mouth and laugh lines. You’ll get even better results if you leave it on overnight.

Is face yoga harmful?

But facial yoga is non-toxic, non-invasive and safe for anyone, plus it’s inexpensive and you can do it on your own time, he says. “There does not appear to be much to lose.” There’s not much to lose: Facial yoga is non-toxic, non-invasive and safe for anyone, plus it’s inexpensive and you can do it on your own time.

Is there any side effects of face yoga?

Potential Risks of Face Yoga Some experts say contorting your face in these ways can actually lead to more wrinkles. “Many facial wrinkles — for example, crow’s-feet, laugh lines, and forehead wrinkles — result from repetitive facial muscle activity such as frowning or smiling,” Dr. Chen says.

How long does it take for face yoga to work?

“You have to do facial exercises consistently six to seven days a week for 20-30 minutes per day. It takes at least three to four weeks before you start to notice results,” she says. And you should consult your dermatologist before tackling a facial exercise regimen. These exercises won’t work for everyone.

How can I smile pretty?

Here are five quick tips for a picture-perfect smile.

  • Never Have Your Top and Bottom Teeth Touching Each Other. This is a tip that many people are unaware of, but it can make all the difference in your smile.
  • No Joker Grinning!
  • Wet Your Teeth Before You Smile.
  • Keep the Camera Above Eye Level.
  • Relax and Be Yourself!

What kind of smile is attractive?

Dental Midline To be considered conventionally attractive, your smile should have the same midline (a vertical line that splits the face perfectly in half) as your face. If your smile’s midline isn’t directly between your two central front teeth, it might look unattractive.

How can I get a gorgeous smile?

Tips to Get a Beautiful Smile

  1. Practice Good Oral Hygiene.
  2. Eat and Drink for Beautiful Teeth.
  3. Don’t Skip Routine Cleanings and Checkups.
  4. Ask your Dentist About Whitening.
  5. Consider Crowns or Veneers.
  6. Replace Missing Teeth with Implants.

Filed Under: Health

Pre Run Yoga – Yoga For Runners (Yoga To Stretch, Increase Capacity, Run, Rest)

April 18, 2022 by Madhavi Leave a Comment

Pre Run Yoga – Yoga For Runners (Yoga To Stretch, Increase Capacity, Run, Rest)

Here are pre run yoga, the yoga for runners that help your tired muscles stretch and rejuvenate before you hit the tracks again. Runners, their body needs all the help it can get to recover quickly and effectively. Restful sleep goes a long way in accomplishing this, and so does eating well throughout the day. But even after this, most runners have a bit of tightness and sweet soreness in their bodies.

Runners’ bodies demand a little more than rest and good nutrition to recover well. That is when yoga asanas come to the rescue.

Yoga and running complement each other and yield long-term benefits if practiced together. The right combination of asanas pre-and post-run can loosen muscles and help avoid injuries.

Yoga aids in strengthening and stretching the quad, hamstring, hip flexor, glute, and many other important muscle groups. Pranayama, Surya Namaskar, and similar yoga asanas help regulate breathing and build stamina.

yoga for runners

Yoga For Runners – Sequence Of Yoga Poses Before Run For Strength And Flexibility:

Here are some yoga asanas for runners, which provide the deep stretching and flexibility a runner’s body craves before or after a run. A few pre run yoga asanas will help prepare one’s body for a run. They loosen key muscles and help your body ease into running.

1. Tadasana (Standing Pose):

This yoga for runners pose with regular practice opens the upper back, and releases tension from the shoulders. Expand the chest and improve the breath capacity.

It stretches and lengthens all the long muscles of the body, while also opening the spinal, shoulder, and hip joints. This pose strengthens the muscles of the neck, lower back, abdomen, and pelvis. Lung capacity increases and the respiratory muscles become firmer.

Regular practice of this asana not only strengthens the body but also makes it flexible.

Tadasana looks like simple standing but there is a particular way to set every part of the body in the asana. Let’s get into detailed steps of tadasana.

yoga for runners - Tadasana -  It stretches and lengthens all the long muscles of the body, while also opening the spinal, shoulder and hip joints. This pose strengthens the muscles of the neck, lower back, abdomen and pelvis. Lung capacity increases, and the respiratory muscles become firmer.

Tadasana Steps:

At first, practice the tadasana with standing against the wall to maintain the correct posture, with hips towards the wall and the ankles a few inches away from it.

  1. Stand with the feet hip-distance apart grounding the feet. Lift the energy from the ground up towards the torso.
  2. Gently extend the spine maintaining natural curve, by tucking the tailbone down towards the earth and the pelvis in towards the body.
  3. Roll the shoulders up towards the ears and drop them down towards the hips. Focus on the breath.
  4. Inhale; raise the arms up towards the sides, with the shoulders touching the wall, and the palms facing forwards, stretching and extending the torso.
  5. Exhale; bring the arms down. Repeat 5 to 10 times; relax.
  6. Inhale; raise both the arms up towards the ceiling with the palms parallel, make sure the shoulders are pressing down towards the hips.
  7. Exhale; bring the arms down towards the body. Repeat 5 to 10 times; relax.

2. Malasana (The Sumo Pose):

This can truly change the way you use your body as squatting has a deep positive impact on mobility and balance.

Malasana stretches several lower-body major muscle groups.

Strengthens and makes ankles flexible, increases mobility in the hips, stretches the back and soothes back pain.

Malasana
  1. Squat as deep as you can.
  2. Push your knees out with your elbows, hold a namaste near your chest, breathe.

3. Vajrasana (Thunderbolt pose):

This is an excellent stretch for your shins, ankles, quads and lower back. Also, calms the mind and body very effectively and is also good for the digestive system.

Yoga For Runners - Vajrasana (Thunderbolt pose) -  This is an excellent stretch for your shins, ankles, quads and lower back.

Vajrasana Steps:

  • Kneel with the knees closer, stretch out your toes backward and big toes touching each other. (Practice with a blanket under your feet for 30 seconds at a time. You can eventually learn to sit for as long as 20 minutes in this miraculous pose.)
  • Place your buttocks in the space between both of your heels separated but big toes touching.
  • The spine and head should be straight and relaxed.
  • Breath normally closing your eyes and relax the whole body.

Precautions:

If there is an injury in the knee, ankle or shoulder should not attempt this pose.

This asana also lends itself to some nice variations:

You can hold your heels, raise your hips and throw your head back into a camel ( Ustrasana) posture to stretch your abdominals. Sit back again, and this time push your nose to the ground for a deep lower-back stretch in child’s pose ( Balasana).

4. Utthan Pristhasana (Lizard Pose):

This pose not only deep-stretches every muscle in the leg but also provides a huge boost to hip mobility, which leads to an increase in stride length.

Yoga For Runners - Utthan Pristhasana (Lizard Pose) - This pose not only deep-stretches every muscle in the leg but also provides a huge boost to hip mobility, which leads to an increase in stride length.
  1. From plank position, bring a foot forward in an outward arc, place it outside your palm.
  2. Gradually lower your elbows to the ground, drop the knee outward and raise the neck upward.
  3. Repeat on the other leg.

5. Kapotasana (Pigeon Pose): 

This is a great stretch for the glutes and lower back.

Kapotasana
  1. Start with knees and palms on the ground.
  2. Bring any one foot forward, send the other foot backward, find a position you feel balanced and stable in.
  3. Then lower your forehead and arms to the ground.
  4. Hold this pose while breathing normally, repeat on the other leg.

6. Bhujangasana (Cobra Pose): 

This is great for the upper body and lower-spine strength and flexibility.

It stretches muscles in the shoulders, chest and abdominal region. Bhujangasana decreases stiffness of the lower back, strengthens the arms and shoulders, increases flexibility, elevates mood, firms and tones the gluteal muscles, and relieves stress and fatigue. It also opens the chest and helps clear the passages of the heart and lungs and strengthens the spine.

Bhujangasana

Bhujangasana Steps:

  1. Lie down on your belly with legs hip distance apart.
  2. Place your palms a little ahead of your shoulders with elbows on the floor.
  3. Inhale; internally rotating the thighs in, press the legs down on the floor. See that the toes pressing down with ankles are lifted up.
  4. Tuck the tailbone down by drawing the pelvis in towards the body.
  5. Exhale; press the palms into the floor and lift the torso up lengthening it. You’ll see you are squeezing the thighs but make sure you relax the hips muscles.
  6. Then open the chest wide, with shoulders rolled back down towards hips and away from ears.

Hold this pose for five to ten breaths and then release the pose and rest.

7. Adho Mukha Svanasana (Downward Facing Dog Pose):

It stretches the whole body, builds strength in the arms, legs and feet. It relieves fatigue, rejuvenates the body, improves the immune system, digestion and blood flow to the sinuses, and calms the mind.

Yoga for runners - Adho Mukha Svanasana (Downward dog pose) full body stretch

Adho Mukha Svanasana Steps:

  1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly. Tuck your toes inward.
  2. Exhale; lift the knees off the floor, legs straight and form an inverted V-shape pushing the body weight into the palms and hips up towards the ceiling.
  3. Attempt to touch your heels to the ground, while keeping your legs straight at the knees.
  4. Push away from the ground through your palms, keeping your shoulders square and head between your arms. Keep neck neutral and body weight evenly distributed. Touch the ears to the inner arms and sink your hands into the ground.
  5. Stay in this position and take deep breaths.

Release the pose getting back to table pose bending your knees while exhaling.

8. Setu Bandhasana (Bridge Pose):

It stretches the chest, neck, spine and hips. Strengthens the back, buttocks and hamstrings, and stimulates the lungs, thyroid glands and abdominal organs.

This yoga for runners pose relieves the tension and stress in back muscles instantly. It calms the brain, reducing anxiety, stress, and depression and hence balancing hormones production.

Setu Bandhasana Steps:

Yoga for Thyroid (Bridge Pose) - Alleviate fatigue cause by thyroid
  1. Lie on your back, fold your knees and place your feet hip distance apart on the floor and away from the pelvis.
  2. Place your palms facing downward beside your body.
  3. Inhale; slowly lift your lower back, middle back and upper back off the floor gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet.
  4. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
  5. Keep breathing easily.
  6. Stay in this pose for 1-2 minutes.

Release the pose exhaling and lower the hips, lower back and upper back on to the floor gently.

9. Uttakatasana (Chair Pose):

This yoga for runners strengthens the thighs, ankles, calf, shin and knee, stretches the shoulders and tones the abdomen.

This pose strengthens the susceptible Achilles tendon. Beginners are advised to lean against a wall and practice this asana.

Uttakatasana
  1. Stand straight on your mat and place your feet slightly apart.
  2. Stretch your arms forward, ensuring that your palms are facing downwards. Your arms must be straight, and you must make sure not to bend your elbows.
  3. Gently bend your knees and push down your pelvis, such that it seems like you are seated in an imaginary chair.
  4. Make yourself comfortable. To engage better in the pose, imagine reading a newspaper as you hold the pose. And as you do that, you must make sure that your hands are parallel to the floor.
  5. Be aware as you hold the pose, and keep your spine lengthened. Calm your mind and relax. Smile. Now hold the pose for up to a minute.
  6. Gently go down and sit in Sukhasana.

Sequence Of Yoga Poses Post-Run For Relaxation:

After a long run, muscles are usually sore and stretching helps relieve tension in the body. Besides stretching key muscles, the following asanas help regulate blood supply and oxygen to the upper parts post run.

10. Viparita Karani (Legs Up The Wall):

This yoga for runners pose drains your legs of all the soreness, has a calming effect due to improved circulation and the inversion does intangible wonders to tired muscles.

It invigorates the entire body and relieves stress and depression. This pose improves blood supply to the abdominal and pelvic organs. It is also beneficial for people with low blood pressure.

Viparita Karani

Viparita Karani Steps:

  1. Sit facing the wall, with the hips a few inches away from the wall.
  2. Lie down on the spine and raise the legs up on the wall. Make sure that the lower back is touching the floor. If it is not, then place a bolster under the hips.
  3. Keep the arms a few inches away from the body and open the palms towards the ceiling. Relax the entire body, and stay in this pose for a few minutes.
  4. To release the pose, bend the knees and drop them down towards the right and then sit up.

Rest in viparita karani pose for five minutes at a time. Do this several times a day.

As a viparita karani variation, sit facing a wall, lower your head to the floor, just raise your legs up the wall. If you are up to it, you can lower your legs behind your head forming a plow.

11. Piraiasana (Half Moon Pose):

Strengthens the spinal cord, revitalizes the nerves and the body becomes active. This pose benefits the heart and regulates high blood pressure. Bending backward gives one room to breathe and this helps the respiratory system.

Yoga for runners - Piraiasana (half moon pose) Strengthens the spinal cord, revitalizes the nerves and the body becomes active. This pose benefits the heart and regulates high blood pressure. Bending backward gives one room to breathe and this helps the respiratory system.

Piraiasana Steps:

  1. Stand with legs apart, place your hands well below your lower back and bend as far back as possible.
  2. Hold the position for 15 seconds.

12. Savasana (Corpse Pose):

This posture brings a deep meditative state of rest which helps in the repair of tissues and cells and to release stress.

This pose is best described as alert relaxation. It synthesizes all the actions, instructions and sensations you experience after your yoga practice. Alternatively, it helps in muscle relaxation and inner stillness, while still maintaining energy. Yoga Nidra can fetch you best results on regular practice.

Yoga Nidra Relaxation - Savasana (Corpse pose) - Yoga For Runners

Yoga Nidra Steps:

  1. Lie down on the floor, legs comfortably apart, arms away from the body.
  2. Roll the neck from side to side, and back to the center. Make the body as comfortable as possible, so if you need to place a bolster under the knees, do so.
  3. Once you are in this position, in savasana, avoid movement for the next 20-30 minutes.
  4. Start to connect to each part of the body, consciously ‘letting go’ and releasing tension from that body part. By doing this, you should be able to release all other thoughts from the mind and focus on the breath.
  5. Once you have gone through the whole body, gently move the toes and the fingers.
  6. Roll on to the left side and sit up with the spine straight. Rub the palms together and open the eyes.

Don’t forget to get yourself a pair of good running shoes before you start your run.

FAQs

Is yoga good for runners?

Yoga is the perfect recovery activity for runners. It relieves soreness and tension in your hardworking muscles and restores range of motion so you can run better the next time you hit the road.

Does yoga make you a faster runner?

One of the biggest and most surprising outcomes from yoga is that it can give you a longer running stride. “By encouraging flexibility in the hamstrings and hip flexors, you increase your stride length when you run,” says Lina. “This means you’ll cover the same ground in less time and you’ll run faster.

Does yoga help prevent running injuries?

Yoga helps to prevent injuries by addressing the muscular imbalances created by running and increasing both strength and flexibility. While in the poses, stay focused on your breath and observe your body’s sensations. This helps to build your awareness, which is also key to preventing injuries.

What’s better for runners yoga or pilates?

Many runners cite yoga as the best tool in their training arsenal for preventing injury. Yoga can remedy muscular imbalances, prevent overuse injuries, correct poor running form, and rebuild connective tissue. Beyond injury prevention, Pilates provides an optimal rehabilitation program for injured runners.

How many times a week should runners do yoga?

Whether you’re a newbie or seasoned yogi, Gilman recommends that runners hit their yoga mats two to three times a week.

Is yoga enough strength training for runners?

It’s important to supplement running with yoga and strength training to boost your balance, flexibility, and stability and prevent injury for the long road ahead.

Is Hot Yoga good for runners?

Practicing hot yoga trains your body to rely on its breath for assistance in physical endurance activities – making it an invaluable activity for runners. Foot strength: The balance exercises practiced in hot yoga classes help to strengthen feet, making them more stable and able to stand up to the pressure of running.

Does yoga count as cross-training for runners?

Strength training is crucial for overall health and essential for improving your speed and reducing your injury risk as a runner. Yoga, on the other hand, doesn’t provide a cardiovascular workout and cannot count as specific cross-training (instead, it counts as injury prevention work or mobility work).

Filed Under: Health

2 Main Essential Oils For Damaged Hair To Heal And Protect

April 18, 2022 by Madhavi Leave a Comment

Essential Oils For Damaged Hair With Hair Oil And Shampoo Recipes

Between pollution, brushing and combing, drying / straightening sessions, and temperature changes, our poor hair is having a hard time keeping up! They can easily, if damaged too much, become brittle, dry, and dull. So to restore tone, strength, and shine, a specific and natural routine will not be a luxury! Let’s get into reviving those dull and damaged hairs with DIY essential oils shampoo and hair oil recipes. Check out essential oils for dry hair.

Essential Oils For Damaged Hair

What essential oils are good for damaged hair?

  • Roman Chamomile Essential Oil
  • Lavender Aspic Essential Oil

Roman Chamomile Essential Oil – Protects Hair

The essential oil of Roman Chamomile has never been better named! Like the Empire, it is formidable for protecting your hair from all external aggressions and preserving its vitality. Plus, these fabulous sanitizing properties will promote the health of your hair by protecting it from bacteria and other parasites.

Roman Chamomile Essential Oil

Lavender Aspic Essential Oil – Healing Properties

The Lavender aspic is known in hair care for its action against lice and other parasites. It promotes healing of the scalp and stops the appearance of dandruff. It, therefore, complements the action of Roman Chamomile to promote a healthy environment. Finally, its fresh and flowery scent makes it essential in this treatment and will give you the feeling of giving your hair a second life.

Lavender Aspic Essential Oil

Coconut Oil

Beyond its delicious smell which transports you to paradisiacal lands, coconut vegetable oil intensely nourishes the hair in order to restore all its strength, vigor, and shine of yesteryear. It is not for nothing that it is so popular for the care of dry, damaged, and tired hair!

Coconut Oil

Castor Oil

Castor oil is undoubtedly one of the most widely used vegetable oils in the world of hair care. Indeed, this oil has a quite remarkable panoply of actions. Thus, it deeply nourishes the hair in order to hydrate it, making it less dry, making it possible to strengthen it, and promote growth while making it luminous.

Castor Oil

How do you use essential oils for damaged hair?

Take your empty 50 mL bottle, and add:

  • 25 drops of Roman Chamomile essential oil
  • 35 drops of essential oil of Lavender Aspic
  • 2 tablespoons of vegetable oil Coco
  • 2 tablespoons of castor oil

damaged hair

Stopper, homogenize then label your bottle.
Your treatment is ready to be used!

Method of application: apply a sufficient amount of this treatment to your hair, starting at the ends and working your way up to your roots so that all your hair is soaked in it.
Application time: let this treatment sit on your hair for about 1 hour before rinsing it and using a neutral shampoo to clean the remaining oil.

Precautions

  • YES .  Adults and adolescents, children over 6 years old.
  • NO . Pregnant and breastfeeding women, children under 6 years old
  • People with asthma and epilepsy should seek medical advice before use.
  • It is also recommended to perform an allergic test in the crook of the elbow with the mixture before any use.

Essential Oils Hair Shampoo For Damaged Hair

Take your empty 50 mL bottle, pour a few inches of neutral shampoo into it, then add:

  • 6 drops of Roman Chamomile essential oil
  • 11 drops of essential oil of  Lavender Aspic
  • Complete with  neutral shampoo  until the bottle is full

Stopper, homogenize then label your bottle. Your shampoo is ready to use!

Essential Oils Hair Shampoo For Damaged Hair

Method of application: massage your scalp with your palms, having previously deposited a small amount of this shampoo in the palm of your hand. Then gently rinse your hair with lukewarm water. You can use this shampoo once or twice a week.
Application time: leave your shampoo on for 2 to 3 minutes then rinse your hair thoroughly.

Precautions

  • Adults and adolescents, children over 6 years old can use it.
  • No for pregnant and breastfeeding women, children under 6 years old
  • People with asthma and epilepsy should seek medical advice before use.
  • It is also recommended to perform an allergic test on the crook of the elbow with the mixture before any use.

FAQs About Essential Oils For Damaged Hair

What essential oils are good for damaged hair?

When dealing with damaged, dry hair, get a little extra help with some of the best hair oils like Lavender, Peppermint, Rosemary, Clary Sage, and Geranium oil to rejuvenate and repair your lackluster locks.

How do you mix essential oils with a carrier?

When diluting essential oils with a carrier oil, it’s important to follow these dilution guidelines. For adults: 2.5 percent dilution: 15 drops of essential oil per 6 teaspoons of carrier oil. 3 percent dilution: 20 drops of essential oil per 6 teaspoons of carrier oil.

How do you repair damaged hair with essential oils?

  • The treatment for damaged hair and split ends can be done in one of 2 ways.
  • Pre-wash treatment: Mix 5-7 drops of oil with 1 tbsp of carrier oil and apply liberally to the hair especially at the ends.
  • Leave-in Hair Treatment: Add 5-10 drops of each oil to a spray bottle and shake well before each use.

Does coconut oil help damaged hair?

Coconut oil is, hands down, one of the most effective hair treatments for a very wide variety of hair issues and it is, without a doubt, the best oil for damaged hair. … It works incredibly well for repairing damaged hair that’s overprocessed, heat-damaged, or just naturally dry.

Can I mix lavender and peppermint oil for hair?

To treat dry and irritated scalp, we suggest using a combination of lavender and peppermint oil for healthy hair. … Apply to your scalp and leave it on for 15-20 minutes before washing off with shampoo. Another good essential oil for hair health is rosemary oil.

Is it OK to leave essential oils in hair?

To dilute your essential oils, you can add them to your leave-in conditioners, creams, or even your spray bottle. … Essential oils should never be used by themselves on your hair or skin. I know this may sound intimidating but you can safely explore with essential oils as long as it’s diluted.

What essential oils are good for split ends?

Essential Oils for Split Ends Lavender and cedarwood essential oil can be used to reduce split ends. Mixing a few drops of lavender and cedarwood with a carrier oil like fractioned coconut oil makes a good spray for split ends.

Can you leave essential oils in your hair overnight?

Leave it on for as long as you’d like ⁠— you can even leave it on overnight⁠ — and shampoo and condition as normal. It may take two rinses to thoroughly remove the oil.

Which is better lavender or rosemary essential oil for hair?

Jojoba oil moisturizes the hair, adds nutrients, and stimulates the scalp. Lavender oil deep conditions the hair, keeps it shiny and helps control dandruff. Rosemary oil stimulates the roots, improves hair growth, and increases circulation in the scalp.

Can rosemary oil be left in hair?

According to studies, applying rosemary oil to the hair and leaving it overnight can enhance hair growth. However, do not apply it directly to your scalp in concentrated form because it may cause skin irritation. Make a rosemary oil solution and massage it in your hair to keep it overnight.

How do you mix essential oils for hair loss?

To use essential oils for hair growth, a person should: Purchase essential oils from natural food stores or online. … Mix 2 or 3 drops of the essential oils into a tablespoon of carrier oil. Massage the mixture into the scalp vigorously for 2 to 3 minutes.

Can I leave peppermint oil in my hair overnight?

You can apply peppermint essential oil directly onto your scalp after diluting it with carrier oils. Massage the oil’s mixture onto your scalp and leave it on for 20-30 minutes. Wash it off thoroughly with your favorite shampoo. It is safe to leave peppermint essential oil overnight and wash it off the next day.

Which oil is best for hair growth?

In fact, here are some hair growth oils that can make all the difference to your mane:

  • Coconut oil. One of the most popular oils that you cannot miss is coconut oil.
  • Almond oil.
  • Argan oil.
  • Onion oil.
  • Castor oil.
  • Lavender oil.
  • Grapeseed oil.
  • Sesame oil.

Does rosemary grow hair back?

Rosemary is a common essential oil that people use to promote hair growth and reduce hair loss. Rosemary oil has been found to stimulate new hair growth and can even be used to treat androgenetic alopecia.

Does oiling cause hairloss?

“When you oil your hair, it helps to improve circulation in the scalp and stimulates the hair follicle. If you leave the oil for a long time, it can clog the pores and cut off the oxygen reaching the hair leading to damaged hair, boils on the scalp, and eventually hair fall.

Which oil is best for hair loss?

Best essential hair loss oils:

  • Evening primrose.
  • Lavender oil.
  • Peppermint oil.
  • Rosemary oil.
  • Lemongrass oil.
  • Ylang-ylang essential oil.
  • Black seed oil.
  • Cedarwood essential oil.

Filed Under: Health

Yoga For Joints (Pawanmuktasana Series For Joints) Padanguli Naman & More

April 18, 2022 by Madhavi Leave a Comment

Pawanmuktasana Yoga Series For Joints –  Padanguli Naman & More

This yoga for joints basically focuses on loosening up the joints of the body. Stiff joints may block up the energies and make the joints creek while moving causing joint pain. This pawanmuktasana series eliminates energy blockages in the joints of the physical body, improving coordination, self awareness and self confidence.

Yoga for joints helps strengthen joints and keep them out of rigidness to ease movement. It improves coordination, self-awareness, and self-confidence.

People suffering from rheumatism, arthritis, high blood pressure, heart problems, or other ailments who are not allowed to involve in any vigorous/strenuous physical exercise can practice this group of asanas.

yoga for joints

Pawanmuktasana Series For Joints | Yoga For Joints:

You’re going to move the various joints. Such as by bending the toes, moving ankles forward and backward, rotating ankles in clockwise and anti clock wise directions starting with the toes, ankles, and other joints of the hands. Sit in the base position as shown above. This following pawanmuktasana series is to be done around 5 to 10 times.

Padanguli Naman:

Move toes folding your fingers back and forth, 8 to 10 times.

Goolf Naman | Yoga For Ankles:

yoga for joints - goolf naman
  1. Move your feet towards the body and away keeping your ankle still.
  2. Inhale; moving towards the body and exhale; moving away from the body.

Goolf Chakra | Yoga For Ankles And Calves:

Goolf chakra - yoga for joints
  1. Rotate ankle with both feet together.
  2. five times clockwise and five times anti-clockwise.

Ardh Titli Asan | Yoga For Hip Joints:

yoga for knees - stretching joints - ardh titli asan
  1. Bend your right knee and keep the ankle on top of the left thigh.
  2. Place the right palm on the knee cap and inhale; move it up close to the chest.
  3. Exhale; move down to the ground. Keep the right feet still on the left thigh while moving the right knee.

Do it 5 – 10 times. Repeat the same with the left leg.

Poorna Titli Asan:

Poorna Titli Asan
  1. Bend your knees in, and join the heels.
  2. Clasp your hands and hold your feet together just around the top, see that you’re not lifting your feet.
  3. Slowly, move your knees up and down.

Mushtika Bandhan:

simple yoga for arthritis in hands - Mushtanga Bandhana

Stretch your hands in the front, stretch your finger out, and clench alternatively.

Do this 5 to 10 times and bring the hands down.

Manibandha Naman:

Yoga for wrists - Manibandha naman
  1. Stretch your hands in the front, keeping the fingers together.
  2. Inhale; bend palms up and exhale; bend the palms down.

Repeat step 2 as many times as you are comfortable.

Manibandha Chakra:

Yoga for wrists - Manibandha chakra
  1. Extend the hands in the front at shoulder level.
  2. Make a fist and rotate clockwise and anti-clockwise five times each.

Kehuni Naman:

Yoga for elbow joints - Kehuni naman
  1. Stretch your arms out in the front, palms facing upwards.
  2. Bend the hand at the elbow and bring the palm to the shoulder.
  3. Repeat with alternating hands, a few times.

Skandha Chakra | Yoga For Shoulder Joints:

yoga for shoulders
  1. Stretch your hands out on the sides, palms facing upwards.
  2. Bend the hands at the elbows, palms reaching the shoulders.
  3. Now rotate from the shoulders clockwise and anti-clockwise, five times each.

Note:

People suffering from rheumatism, arthritis, high blood pressure, heart problems or other ailments who are advised not to involve in any vigorous or streneous physical exercise can practice this pawanmuktasana series.

Can yoga help your joints?

People with various types of arthritis who practice yoga regularly can reduce joint pain, improve joint flexibility and function, and lower stress and tension to promote better sleep. Many people turn to yoga as a way to exercise gently, as well as to reduce tension and improve joint flexibility.

Which is the best yoga technique to move all joints of the body?

Streching your joints, knees, elbows, shoulders and wrists as soon as you wake up in the morning is the best yoga technique to move all joints of the body.

Can yoga worsen arthritis?

Yoga is so gentle it’s impossible to hurt myself – or aggravate my arthritis – while doing it. Fact: If you have arthritis, you should avoid poses that require you to balance on one foot or bend your joints, such as your knees, more than 90 degrees.

Can yoga help bad knees?

Yoga is a low-impact exercise, which means it increases heart rate while minimizing the amount of stress on the joints. It’s good for people with knee pain because it can reduce chronic pain while improving mobility, physical fitness, and overall quality of life.

Which is better for arthritis yoga or pilates?

Both practices can help arthritis. Yoga helps strengthen and improve flexibility of the muscles around the joints, and pilates strengthens the bones and joints so here you don’t have to choose between the two.

Can yoga reverse rheumatoid arthritis?

Research suggests that yoga can help people with various types of arthritis reduce joint pain, improve joint flexibility and function, and lower stress and tension for better sleep. And it’s true. Yoga has not only helped me manage my RA symptoms better, but, on some days, it’s been my source of peace.

Why does yoga hurt my knees?

If there is tension at either the joint above the knee (the hip joint) or the joint below the knee (the ankle joint), then that tension can transfer force into the knee joint. Add in some rotation to the mix and pressure can be put on the knees in ways that can cause knee pain and potentially injury.

Is yoga good for arthritis in hands?

Hand exercises can be especially beneficial for the stiff fingers often seen in patients with rheumatoid arthritis. Studies of yoga training, including a recent report from the journal BMC Research Notes, have found that it can improve grip strength as well as reduce inflammation and pain in rheumatoid arthritis.

Is child’s pose bad for knees?

This pose demands a lot of knee flexion, or the bend in your knee. This can be painful or even impossible for some to achieve. To combat this concern utilize a towel, blanket, or foam roll behind your knees for additional cushion or support. This will also help to decrease the flexion demand on your knees.

Filed Under: Health

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