Boat Pose (Navasana) strengthens both the front and back body and core, works the hip flexors, and provides a nice test of your balance and stability.
Boat Pose provides a range of benefits, so it’s good to incorporate as a regular part of your yoga practice.
But let’s be real – Navasana is typically not a fan favorite. It’s not a pose that students request very often, and certainly not one that brings a feeling of bliss while in the middle of it.
Let’s change that! With these fun, creative, and challenging Boat Pose variations, you can bring a fresh spin to a classic pose, test your strength and mobility, and maybe even find a new appreciation for this strengthening yoga pose.
On your exhale, lift your feet and bring your shins parallel to the ground, finding a modified Boat Pose
Squeeze your inner legs together
Keep your breath slow and full
Activate your feet by pointing or “flointing” (pointing your feet and flexing your toes)
Gaze at one spot ahead of you or at your feet
Extend your legs out straight to find traditional Boat Pose, use your core to help with this (not just the strength of your hip flexors and legs)
Play around with your hand placement: plant your hands behind you or grab your thighs for a bit of extra support; extend your arms parallel to the ground; or lift your arms up overhead for an extra challenge
Now You’re Ready to Try These 7 Fun Boat Pose Variations:
Once you’ve mastered Boat Pose, play around with these fun Navasana variations for an extra challenge.
1. Boat on a Yoga Block
Add an extra balance challenge by sitting on a yoga block. It’s harder than it looks!
Let’s try it:
Place a yoga block on the floor on its shortest height
Perch on the block, making sure both of your sit bones are resting on the block. You can use two blocks next to each other for a bit more support
Balance is much harder on a block, so you may want to stick with a modified Boat Pose for the first few times you try
2. Revolved Boat Pose (Parivrtta Navasana)
Add a twist to your Boat Pose to increase the difficulty and work your obliques. This is a great pose to use in a sequence preparing for a twisting arm balance such as Side Crow (Parsva Bakasana) or Grasshopper Pose (Parsva Bhuja Dandasana).
From traditional Boat Pose, loop your right big toe with your left peace fingers
On your exhale, twist to the right, extending your right arm to open across your chest
Bring your gaze toward your outstretched right hand
Add an extra challenge by crossing your ankles. Loop the big toe of your bottom foot with your index finger when trying this version
3. Low Boat Pose (Ardha Navasana)
Occasionally called Canoe, this pose is deceptively challenging and seems to find core muscles you didn’t know you had.
Let’s try it:
Start in traditional Boat Pose
Slowly lower your mid-back and legs toward the floor until they are hovering about six to eight inches off the ground
Keep your legs firm and together
Hover your arms by your hips with your palms facing up or sweep them long overhead
Keep your core muscles drawing in toward your spine
Transition between traditional Boat (Navasana) and Low Boat (Ardha Navasana) several times to really work your core
If you feel any strain in your neck, you can bring your hands behind your head to gently cradle your neck
4. Both Big Toe Pose (Ubhaya Padangusthasana)
This version of Boat Pose combines core and balance work with a deep hamstring stretch.
Let’s try it:
Start in Butterfly Pose (Baddha Konasana)
Loop both big toes with your peace fingers and thumbs
Shift your weight into your sit bones as you lift your knees up toward the ceiling
Lift your feet off the floor and find your balance
Slowly stretch your legs out in front of you
Keep your spine long and straight while broadening through your front body to prevent rounding in your back
Lengthen your legs from your pelvis through your heels and flex your feet
Gaze slightly upward toward your toes
5. Wide-Legged Boat Pose (Merudandasana)
This option is similar to Both Big Toe Pose, but it can be a bit more challenging on your balance. If you start to fall backward, stay relaxed and roll with it.
Let’s try it:
Start in Butterfly Pose
Loop both big toes with your peace fingers or grab the outside of your feet
Shift your weight into your sit bones as you lift your knees up toward the ceiling
Extend one leg at a time out wide to the side of your mat
Once you’re stable with extending one leg at a time, try extending both simultaneously
Gaze forward or up toward the ceiling for an extra balance challenge
6. Boat Pose With a Yoga Strap
Try this variation for a supported Navasana. The yoga strap and block combination helps you to find lift through your spine and chest. It’s also a great tool to use when working toward L-Sit (Brahmacharyasana).
Let’s try it:
Start in Staff Pose (Dandasana)
Make a large loop with your yoga strap
Bring the strap around your upper body, placing it under your armpits and around your shoulder blades
Bend your legs, bringing your knees close to your chest
Place a yoga block width-wise at the base of your feet and loop the other end of your strap around the block
Press your feet firmly into the block as you extend your legs out and up
Use your hands as needed and find your balance
Extend your arms parallel to the ground or overhead when you’re ready
Push out through your feet toward the block as you lift up and back with your upper body
5 Natural ways to relax and get centered.Yes, there are plenty of ways you can de-stress, unwind, enjoy time with your self and get centered. Getting centered, it sounds a little offbeat to those of you who don’t meditate or practice other self-awareness rituals. Maybe the word mindfulness is better. Either way, hear me out.
We all have a busy and hectic life, throw in kids and it gets even crazier. So how do you destress? I know you have a girls night or even guys night out to unwind and blow off steam. Aren’t their ways to do this without the potential use of alcohol and a hangover? The next morning is never any fun.
No need to be wary this doesn’t require guru knowledge on meditation, yoga just open-mindedness. Being centered merely means being at peace with who you are, in every moment. Stillness and quiet are what that means for me. To thine own self be true.
These five things will help you to de-stress and allow you to exhale. The key is to be in the moment and let your feelings, energy and mind flow in all of these exercises.
First, let’s discuss journaling. Yes, we are going back to the “dear diary” days but a more grown-up version. Pick out a journal or notebook, whatever you like. You may ask “what do I write once I open the notebook (love that movie BTW, the book was even better)?”
To start, looking at a blank page can be intimidating if you’ve never journaled before. The first thing I like to do is start by writing the date at the top of the page. On days you have a lot of feelings to get out just start writing. You’re not getting graded on these entries so don’t worry about how to properly get started and use correct punctuation and grammar. Just let yourself flow.
Start with “I feel…” and go from there. The entries can be short or long. I’ve written pages upon pages before and then only a single page other times. Really allow yourself to be in the moment and let your emotions flow. Something happens during this process that is therapeutic. You’re able to self reflect and analyze a situation better, step back and see things differently. Read how to do automatic writing or journaling here.
You can do this at the end of my day, or when the mood strikes you. I believe getting emotions out and not holding them in helps to heal your spirit. At the very least, it helps you to be calm and learn about yourself.
So pick up a pen and notebook and start de-stressing. Journaling is for your personal use only. No one ever has to read it or see it, unless you want them to. Over the years I’ve used many different kinds of journals. I’m currently using this moleskin journal. I love the feel of the paper and smooth writing.
Walking in Nature
Nature is an all-encompassing cure for feeding the soul. A simple walk in nature can alleviate stress, calm you down through exercise, and feed your soul. Listening to birds chirping, wind rustling through the leaves of tall pine trees, water gently waving in the lake as the reflection of the sun bounces off the water.
That my friend is relaxing and total de-stresses the best of us. Nature almost forces you to be still and quiet. Listen to the sounds around you and lookup. Oh my gosh, the joy of just looking up! We don’t take the time to just look up and observe.
Look at the trees swaying in the wind, geese flying over information, clouds moving pass. Do this and take a breathe and exhale. The simple things we don’t pay attention to because we look down, at our devices. Busy rushing through from one stop to the next.
Take that walk in the park, listen to the sounds, and breathe. Breathe and walk with intention. It’s more of a stroll rather than a timed fast walk. Try not to have your headphones in the entire time. It’s tempting, and some days I do it myself. Or I listen to audible but nonetheless I’m still observing nature and taking it in. If you live in a busy loud city then turn on calming music.
Taking the time to do this a couple of times of a week or more, if you can, helps bring you back to being centered. Quiet on the inside to where you can hear your true self. Not the restless chatter that you hear all day. Give yourself a break and take a walk.
There are so many different types of meditation from mindfulness, transcendental, guided, sound and the list goes on and on. I’ve tried a lot of these, read about it here, to see if there was one that worked best for me or that I connected to most.
As I mention throughout my blog, no two people are the same therefore no two people will meditate or do anything for that matter the same. We will all have different experiences with meditation. Trying different types will help you not only learn what you like but also allow you to practice meditation itself.
I have found that mindfulness of breath meditation is best for me. It is bringing awareness to your breath. I prefer to be in a quiet room where I will not be interrupted, hard to find these days with 2 little shadows. Don’t be surprised if you catch me in the closet trying to get some meditation time in, just sayin’ do whatcha gotta do.
You can use an eye mask, to make it dark, I find this helps me to relax and focus. You’ll have to try again and again before you learn to really quiet the mind.
This is a learning process so please keep on the path and don’t give up. Start with a few minutes at a time and build up from there. You’ll notice over time you can meditate a little longer each time, and it becomes easier to get into that state.
Everyone should practice yoga, at least once. You have to try it to know if you like it. My yoga journey started around 16 years ago or more. I will admit that I haven’t done it continuously during those 16 years. There were some years that I didn’t practice at all. Other times I would attend a yoga class 4-5 times a week. Currently, I practice yoga in my bedroom with my favorite yoga youtube channels.
Just like meditation, there are many types of yoga styles. As a result, I’ve tried many of them and learned which ones I like best. You do the same.
Yoga has many physical benefits such as increased flexibility, muscle strengthening, lower blood pressure, reduce stress and the list goes on. As far as de-stressing, well this helps with that too.
You don’t even have to leave your own home to try, especially if classes aren’t your thing. With that yoga classes have a different environment than other “gym” type classes. Everyone is focused on themselves and their own practice. There isn’t that feeling of everyone is watching me.
The flow of the poses is very soothing once you learn the salutations or sequences. That word mindfulness comes in again. It’s hard to not be during yoga. You become very focused on your pose and breathe that this, in turn, becomes its own meditation. It never ceases to amaze me how quiet the mind gets when you are practicing yoga. It’s almost effortless.
5–Hydroxytryptophan (5–HTP) is an amino acid that your body already produces. It’s derived from an African plant known as Griffonia simplicifolia. It helps to increase the serotonin levels in your body thus boosting your mood. Allowing you to be more mindful and less stressed and preoccupied.
It’s a natural supplement that offers numerous benefits including a calming effect. To learn more about 5-HTP as a natural stress reliever read the article that goes into more depth.
There you have it 5 natural ways to relax and take a moment for your self. Self-care is a buzz word that we’re hearing everywhere right now. Don’t think its not for you or you don’t have time. Making time will only improve your daily life and mental health.
Being mindful during any of these activities will bring you to a more relaxed state and bring you into alignment. Find what works best for you and continue to develop your own self-care routine.
This article is republished by https://inspirehealthandspirit.com/ under Creative Commons license. Read the original.
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Sciatica can cause unbearable pain that can make it difficult to move and do basic things. Thankfully, there are a few different ways you can treat it without needing to take medications or opt for surgery. One of these options is yoga. Below you’ll discover why yoga is so helpful and some of the best advanced yoga poses to use if you’re suffering from sciatica pain.
Sciatica is a form of pain that usually develops due to a herniated disc. When this disc slides, it will press on the nerves surrounding your spine, including the sciatic nerve. This pressure can irritate nerves resulting in severe pain.
Because so many nerves are connected around your spine, the pressure can send pain almost anywhere in your body. Most of the time sciatica will shoot throbbing sensations down your legs and around your lower back.
Symptoms of Sciatica
This condition comes with quite a few unpleasant symptoms. Some of these include:
Pain throughout your back
Pins and needles
Does Yoga Help Sciatica Pain? Is it Safe?
Yoga has been shown to release tension near your sciatic nerve. By doing certain stretches, it can reduce pressure on the nerve and increase oxygen in the muscles around it. This can help to not only relieve sciatica pain, but increase your range of motion.
Some might still be a little skeptical to try it as it might seem like these movements would worsen the pain. The good news is yoga is completely safe to use if you have sciatica. This is because it releases tension near your nerves that might be affected by it. Keep in mind though that you might feel a little strain at first. This is somewhat normal because you’re loosening the tight muscles.
If you’re still concerned about using yoga poses for sciatica, you might try using chiropractic care first. How chiropractic care helps sciatica will vary depending on the chiropractor, but most will do special manipulations to reduce inflammation and muscle spasms.
5 Advanced Yoga Poses to Help Relieve Sciatica Pain
If you’re interested in attempting yoga for sciatica pain, you can try these five poses.
This pose stretches your hips, thighs, and ankles. It’s somewhat easy and gentle on your body, but can still remove tension.
To do this stretch you want to first kneel on the floor. Make sure your feet are touching each other but widen your legs so that they match up with your hips.
After doing this, take a deep breath and then move your torso toward your thighs. Stretch your hands on the side of your torso with your palms facing up. You should start to feel a slight pull in your shoulders.
Keep this position for about 30 seconds. While doing it, make sure to slowly inhale and exhale. Once this time is up, slowly lift your body up.
The cobra pose is designed to strengthen your spine. It can relieve lower back pain caused by sciatica because it loosens up tight muscles.
To begin the cobra pose, lie on the floor face down. Stretch your legs out and make sure the bottom of your feet are facing upward. Slowly lift your body up with the palms of your hands while keeping your elbows flat against the side of your chest.
As you start to lift your upper body, take a deep breath. You’ll want to keep lifting your chest as high as it can go. Try to keep your shoulder blades even during this movement.
Hold the cobra pose for about 15 seconds and then slowly move your chest back toward the ground.
The wind-relieving pose is considered to be one of the easiest yoga poses making it perfect for beginners. It not only works to tone your core muscles, but release tension caused by sciatica pain.
You can start the wind-relieving pose by lying with your back on your floor. After doing so, gently lift both your knees up at a 90-degree angle and bring them toward your chest. As you do so, grasp onto them with your hands and pull your chest up toward them. Try to get as close as you can to your knees with your chin and then return to the original position. This pose can be done continuously or by holding the pose for a few seconds.
If you’re just starting out, hold the stretch for about 30 seconds. Over time, you’ll be able to hold it longer.
The seated twist is another easy yoga pose to try.
To begin, sit on the floor and extend your legs in front of you. Place your hands on your thighs.
Bend your right knee and then take your right leg and cross it over your left leg. Once your right leg is over your left leg, slightly bend your left leg.
After doing this, put your right arm on the floor and twist your body to the right. As you do so, lift your left hand straight into the air. Slowly bring your left hand down and press its elbow
against your twisted right leg. Hold this position for a few seconds while doing deep breathing. When you’re done, release yourself from this pose and repeat the steps with your other leg.
Reclined Pigeon Pose
The reclined pigeon pose builds up numerous muscles in your chest, shoulders, back, and neck. It also stretches out the piriformis muscle which is often affected by sciatica.
To do this pose, lie with your back flat on the floor. Bend your knees and then lift your right foot off of the ground. Put your right ankle over your left thigh. Keep this position for a few seconds and then repeat with your left foot.
If you’re on the search for a natural way to help heal sciatica pain, yoga might be good to try. By doing these stretches, you’ll find that your pain will substantially diminish. You might even discover that they help you to be more flexible and energetic.
These advanced yoga poses will help ease any pain from your body. These advanced yoga poses are helpful if you are suffering from sciatica pain. Get to learn these advanced yoga poses and keep your body fit. You can easily do these advanced yoga poses at home. Find the time and do these advanced yoga poses every day.
Original article by Dr. Brent Wells. He founded Better Health Chiropractic & Physical Rehab in 1998. He is currently leading 10,000 Alaskans to more active and pain-free lifestyles without drugs or invasive surgeries.
He brings a progressive and highly innovative approach to chiropractic care and massage therapy, and physical therapy in Anchorage and Juneau.
Dr. Wells continues to further his education with ongoing studies in spine conditions, neurology, physical rehabilitation, biomechanics, occupational ergonomics, whiplash, and brain injury traumatology. He is also a member of the American Chiropractic Association and the American Academy of Spine Physicians.
Yoga is something that our body needs. it has a certain serenity yet fulfilling into it. When it comes to yoga, you need to be perfectly in the moment. Here are ways to improve your advanced yoga practices quickly.
People are never born as yoga experts. They all learned and became experts from exercising frequently.
There are a few ways in which we can improve our yoga practice. They are going to help us actually to get more profoundly in our practice, or to experience better results. These ways are very helpful and easy to perform for each yogi.
These are the three ways in which we can improve our advanced yoga practices:
We should relax.
We can improve our yoga practice if we relax our mind and body. We should do a specific pose and find its edge. Also, when we are stretched and in the right position, we should take a profound breath and then relax.
We should feel everything that this pose is doing to us. Also, we should observe our muscles contracting, however, not struggling. This type of relaxing is going to help us hold on the pose longer. It will help us to improve our balance too.
We should find the length in our spine.
When we elongate our spine, our yoga Asanas is going to become easier. Also, when our spine isn’t relaxed, we will find the poses more challenging to perform. Our spine does not give us space. It will make every pose an enormous struggle.
However, when we start finding our spine’s maximum length, everything will become easier. Also, any pose that we are going to try is going to seem and even be safer and better than before. However, exercising certain warm-up poses from yoga will also be helpful.
We should find our own roots.
When we stay in some yoga pose, a few body parts are going to ground. This is an easy way which will help us improve our yoga practice and find stability. For each yoga pose, roots are quite important.
When our foundation is strong, we are going to make the pose easier, more stable, and safer too. For instance, when in the mountain pose, our feet will be our roots.
However, when in the downward facing cat or dog/cow pose, our hands will be our grounding. In some poses when we sit down, our sitting bones will give the foundation.
The three methods from above, which are meant to improve our yoga practice, are going to amuse us in our following yoga session. Also, it is going to seem more relaxing and easier.
However, besides the three helpful ways, we will also need some practice. So, we can get used to the poses and to their influence and importance on our body.
Practice makes perfect. So, even if you are already good at yoga, you still need to improve your advanced yoga practices. The ways here are easy and quick ones to improve your advanced yoga practices. Once you master the tricks to improve your advanced yoga practices, you can do everything smoothly.
Yoga makes your body flexible. It is very important that you always aim to improve your advanced yoga practices. Once you improve it, you’ll find it easy to move your body to any yoga pose. Make your advanced yoga practices regularly. Make it last to keep your body flexible at all times. Once you’re good at your advanced yoga practices, you find your way to a great wellness.
Yoga eases your body. it relaxes the mind and soul. Learn all the power yoga benefits now. These are ways you can use everyday.
“Yoga is the suppression of the activities of the mind” – Yoga Sutras of Patanjali, c. 4th century CE.
Yoga is a mental and physical practice of exercises, poses, and meditation techniques that originated in ancient India about 5,000 years ago. Many individuals turn to yoga to switch up their fitness routine because it is a great workout and strength builder, but there is so much more to gain from this practice far beyond the physical benefits.
Yoga has been described in the Yoga Sutras of Patanjali as the pursuit of the self, by the self, through the self, which I believe to be completely true, at least, it has been true for me. In Sanskrit, yoga comes from the root word yuj, and means to attach, join, harness, yoke. This is referring to the mind-body connection that’s achieved through regular yoga practice.
Yoga is a spiritual, physical and mental process that connects the mind, body, and soul. Through physical health, mental health and clarity of the self are discovered.
In yoga, you will be challenged, delighted and humbled all at the same time while strengthening the mind and the body.
Like many, I turned to yoga many years ago in pursuit of a new workout, but the benefits I received went far beyond that and these are the reasons that keep me coming back to my mat. I think that consistency is what lead me to achieve some of my wellness goals more so than any specific type of workout could because I actually stick to it. Yoga makes me feel healthy, well and peaceful and that’s what got me hooked.
I have compiled this list of the top 10 benefits of yoga both from my personal experience of 12 years of regular yoga practice and literally scouring hundreds of websites of content to deliver to you.
Yoga can provide a welcomed escape from the hustle and bustle of busy, everyday life. This alone is relaxing. Even just 10 minutes a day can be enough to de-stress and carry a sense of calm with you throughout your day.
Many asanas (yoga poses) are designed specifically to improve relaxation and decrease stress and anxiety, while others (like inversions) create a sense of uplifting energy for your day. Regular yoga practice has been clinically proven to lower the symptoms of stress, anxiety, and depression.
2. Improves Quality and Quantity of Sleep
A good night’s rest is imperative to overall good health and well being, and many adults aren’t getting enough sleep every night. According to the Centers for Disease Control and Prevention, more than one-third of adults in the United States don’t get enough sleep on a regular basis.
Yoga has been proven to improve the quality of sleep and help with insomnia. This is achieved mainly by reducing stress and providing a challenging physical workout. A national survey conducted by Harvard Medical School found that 55% of survey participants who did yoga said that it helped them improve their sleep, and 85% said yoga helped reduce their stress levels.
3. Increases Energy
Yoga, like many types of exercise, can increase your daily energy levels. I can personally attest to this, especially when I do yoga first thing in the morning. Unlike more intense forms of exercise that can drain you, yoga tends to be a more gentle way of getting the blood pumping and will release endorphins in the body which increase energy levels for the rest of the day.
Backbends and inversion poses can be especially energizing because they stretch and awaken the spine while increasing oxygenated blood flow to the brain.
4. Builds Strength
Yoga is a great example of an effective bodyweight exercise that can build strength just as efficiently (if not more) as lifting weights. Many adults have 150+ pounds of bodyweight that when positioned in various asanas (yoga poses) can be used to build significant strength.
Arm balances build powerful upper body strength, while the warrior series can really burn up your lower body. Poses like boat pose and forearm plank are great core strength builders.
5. Increases Flexibility
Want to feel more youthful and get rid of that stiff, achy feeling in your limbs? Many exercise programs neglect the importance of a good stretch. Yoga is a great way to stretch those muscles and make them feel more limber and pliable again.
6. Lowers Blood Pressure
Yoga has been clinically proven to help patients dealing with high blood pressure. According to a study conducted by evidence-based Complementary and Alternative Medicine in 2011, “12 weeks of Iyengar yoga produces clinically meaningful improvements in 24-hour systolic blood pressure and diastolic blood pressure.”
7. Improves Diet
Yoga encourages participants to eat better by making them more mindful and appreciative of what their bodies can do. This awareness and connection to the body naturally makes yogis want to nourish their bodies better and in a more healthful way. You just don’t really feel like downing a burger and fries after a good yoga session…trust me on this one.
8. Improves Immunity
It’s true, doing yoga can actually help the body fight off illness. Yoga practice is known to decrease inflammation in the body by improving circulation, all of which supports and improves the immune system. Also, yoga is known to lower stress hormone levels in the body, and since these hormones impede immunity, yoga’s destressing effect makes both the body and mind more healthful and disease-free.
9. Supports Joint Health
All the stretching and strength-building regular yoga practice achieves will improve joint health. In fact, recent scientific studies of people with various types of arthritis show that regular yoga practice can help reduce joint pain, improve joint flexibility and function in addition to lowering stress and tension to promote better sleep.
10. Improves Confidence
Yoga can be a humbling experience, sure, but once you’ve accomplished a pose you’ve been working towards for weeks, months even – that’s a huge boost in confidence. Yoga also encourages body awareness and appreciation which helps yogis feel more confident and comfortable in their own skin.
These are some of the power yoga benefits you can learn daily. When you do yoga, you’ll enjoy these power yoga benefits for your ideal body. Find more power yoga benefits when you do yoga everyday. you’ll feel your body and mind change in a good way. you become healthy. Your body needs these power yoga benefits.
Original article by Jen Doyle. Jen believes you must bring your whole self to the table if you want to thrive in today’s crazy world; your personality, your sense of humor, and most importantly, your heart.
We all need to be fit. It helps our body and keeps us healthy. A yoga routine every day can be done without any instructor. It can be done at home. Here are some easy tips to do a yoga routine without any instructor.
Yoga is extremely beneficial for your overall health and even though we know it we are quick to assume that it’s so difficult that you couldn’t possibly do it without an instructor. However, those who’ve tried it quickly realize that you can take advantage of all that yoga has to offer with a few simple poses at your very own home, without an instructor.
It may be a bit difficult at first, but as every novice to the practice you’ll need time to become more flexible and strong and resilient and clam on the inside. Here are 5 simple tips which have helped me practice yoga at home and which I recommend to everyone who’d like to start on their own.
1. You need to set aside a minimum of 15 minutes every day.
If you just can’t find the time at first commit to doing at least Surya Namaskar(Sun Salutations) each day. When you just have time for this, don’t get discouraged, do them and go on. There will be other days when your schedule is more relaxed which is when you should extend your time into a longer practice. Sometimes finding the time for yoga is a much more challenging task than doing yoga itself.
2. Find your perfect spot in the house.
Make sure you have enough space to just easily put your mat down when the time for yoga comes. Decide which direction you will face on your mat, and place a candle or a small altar at the front. If you have enough space keep this space sacred and make your dedication to yoga part of your permanent living space. Or just leave a spot in your house uncluttered so that you can easily convert it into a yoga spot.
3. Find the perfect time of the day for your home yoga routine.
For some it’s first thing in the morning while other prefer it after work, to unwind and relax. Whatever time works best for you just need to make it a priority and do it at that time every day.
4. Find clothes that are the most comfortable for you.
Don’t worry if you don’t have that Lululemon yoga outfit, maybe you have a comfy pair of sweats or even your pajamas can do! You don’t want any tight clothing that get in the way of your stretches.
5. Always perform your yoga poses gently with a smile and respect your body.
Don’t rush into them and never go beyond what your body can take. This will not bring faster results, just the opposite, yoga will become more difficult and painful, setting you up for failure. The beauty of your home yoga practice is that you listen to your body and find the teacher within.
Yoga is important. some of us want to do a yoga routine every day since it is the most that we can do for our bodies. You do not need to go to a gym in order to do a yoga routine. You can do it at home and without an instructor. You can follow these easy tips listed and still do a yoga routine that works. Make the yoga routine that’s perfect for you. Start now and keep that body moving.
Fitness is important. You can be a runner with tight muscles or hitting the gym. Either way, you have one goal, you want your body to be fit and healthy. It is great to do workouts. There are so many ways to keep your body fit and one of these is Yoga. Yoga includes meditating and proper breathing. If you have tight muscles from your workout routine, you also need yoga for your total wellness. Here are some reasons why people with tight muscles also need yoga.
Yoga has more going for it than just the comfy pants. Here’s why, if you’re a runner, you should be doing yoga:
1. You’ll build flexibility for your tight muscles.
This one’s kind of obvious, but your goal isn’t to look like the bendy model in a Lululemon catalog. Yoga can mitigate excessive tightness that affects your gait or range of motion and increases injury risk, especially if it’s more pronounced on one side of your body.
2. You’ll breathe better.
In yoga, you learn to breathe from your diaphragm, which oxygenates your blood better than shallow breaths. Carry that over to running for an extra boost with every inhalation.
3. You’ll train your brain.
The ability to remain present and avoid dwelling on discomfort can help you avoid panicking or tensing up when a run gets tough.
4. You’ll learn about your body.
Doing every pose on both sides helps you reveal potential injury-causing imbalances in strength or flexibility you might not have noticed while running.
5. You’ll get strong all over.
Yoga requires upper-body strength that running does not. Additionally, poses that require balance strengthen hip and core muscles that protect the lower body from misalignment and injury.
So now that you know why you should do it, here’s how to make your yoga habit actually happen.
If you’re a total noob, begin by trying out a few key poses like pigeon, revolved low lunge, and legs up the wall at home. Supplement with a five-minute meditation to build focus and mindfulness—several apps offer guided options.
Sample the offerings.
You can take an in-person class—if you’re starting out, choose one marked for beginners—or try one of the many routines offered online. If you don’t love a style or instructor, keep searching until you find your match.
Yoga isn’t a race, so don’t try to compete with your classmates. Focus on what you’re doing, and ignore everyone else—except the instructor, who can ensure you’re doing the poses correctly. When in doubt, opt for a shallower stretch—you don’t want to hurt yourself.
Avoid overdoing it.
You can do restorative yoga pretty much whenever you want, but avoid power or advanced varieties the day before a hard or long running workout or race.
Yoga is indeed an important exercise. If you have tight muscles, you need yoga for flexibility. when you are flexible, your body tend to relax more. Doing exercise does not only stop when you already have tight muscles, but you also need to train yourself on the proper breathing.
It takes practice to master the art of breathing. doing the proper yoga poses will help ease your tight muscles. The tips here are worth keeping especially if you are a runner with tight muscles. Keep moving and be healthy all the time. Having a daily exercise for your tight muscles will make your body fit. You’ll feel healthier than before. Keep practising and keep exercising. Loosen up those tight muscles.
Original article by Meghan Kita. She is a writer, editor, and runner who has finished 17 marathons in 10 states. She once held the Guinness World Record for fastest marathon dressed as a fast food item…