You may want to incorporate novelty elements, like animal-assisted or themed yoga, to enhance client engagement and outcomes.

Novelty yoga practices, like animal-assisted yoga, offer a unique experience, promoting physical relaxation and mental calmness.

Animal-assisted yoga reduces stress in humans and pets, and can benefit physical training programs.

Themed yoga classes, like aerial yoga, offer a fun and challenging experience that improves core muscles, balance, and flexibility.

Novelty yoga practices require proper guidance and safety precautions to avoid injuries.

Physical trainers should provide proper warm-up and cool-down exercises, gradual strengthening, and sequential opening of the body for a safe and effective practice.

Physical trainers should be aware of potential contraindications for certain populations, like older adults or those with chronic health conditions, and adjust their approach.

Incorporating novelty yoga practices into training programs can provide a unique experience for clients while promoting physical and mental well-being.

Props like yoga blocks and straps can modify poses for clients with limitations or injuries.

Yoga can be modified to suit individual needs and abilities.

Regular yoga practice can improve flexibility, strength, endurance, mental health, and reduce stress.

Physical trainers can use yoga for injury prevention and recovery by promoting flexibility, strength, and balance.

Physical trainers must be aware of the benefits and risks of novelty yoga practices to provide safe and effective guidance.

Physical trainers can use novelty yoga to promote relaxation and reduce stress.

You may want to incorporate novelty elements, like animal-assisted or themed yoga, to enhance client engagement and outcomes.

Novelty yoga practices, like animal-assisted yoga, offer a unique experience, promoting physical relaxation and mental calmness.

Title:

Content: Advertisement

Hanover farm brings goat yoga to central Virginia

Goat yoga offered at Hanover farm
Published: Jun. 21, 2022 at 7:17 PM EDT|Updated: 1 hour ago

HANOVER Co., Va. (WWBT) - If you haven’t tried goat yoga yet, it’s a popular new way to stretch and destress!

It’s exactly what it sounds like, and now you can sign up for a goat yoga session at Pactamere Farm in Hanover!

“It’s not traditional yoga, but it is yoga,” said farm owners Eric Evans and fiancé Katie Cunningham. “It’s a lot of interaction with the goats. They jump on you. They play; goats are very interactive.”

The goat yoga classes are an hour long. For the first 45 minutes, you go through a sequence of poses while the fury friends play, stand on your back, and maybe even lick your face. Or, like our own Terrance Dixon’s case, they will just plop in your lap while you do your yoga.

And yes, we know what you’re thinking - yes, *it* happens.

“They might poop on you. They might pee on you. They might pull your shirt. We have one goat that likes to undress people, so it’s a lot of fun. They’re like children; it’s a lot of fun,” said Evans and Cunningham.

Once the yoga part is over, the last 15 minutes are meant for playtime.

“It was a lot of fun. Really relaxing but also funny at the same,” said class participant Taly Baumhover.

This was Baumhover’s first time doing yoga and goat yoga. She says it was part of a surprise from her mom.

“We thought we were going horseback riding,” said Baumhover. “Then we pull up, and we come over here, and we’re like ‘oh my gosh.’”

These Nigerian dwarf goats are part of an agritourism alpaca farm in Hanover run by Evans and Cunningham.

Initially, Eric bought these goats as a Mother’s Day gift for Katie.

“I absolutely fell in love with them,” said Cunningham.

But the animals have a deeper meaning for Eric. Five years ago, his then-wife Jaime died from a rare and terminal cancer.

He used alpacas at the time for support, which played a major part in the healing journey for Eric and his daughters. In honoring the life of Jaime, and her love for the alpacas, Evans turned the farm into an agritourism/event place to allow others to experience the incredible blessing these animals give.

“Animals are very calming. They can be stressful at times, but they help you when you might not even realize it,” said Evans. “This kind of interaction is something what my wife and I had originally dreamed - that we would be able to share this life with other people.”

Recently, Evans and Cunningham started a non-profit called Pactamere Cares, which uses animal-assisted therapy to promote healing for those struggling with loss, trauma or mental illness. They hope to restore lives and promote healing, peace and encouragement through unconditional love.

The farm also hosts ‘Wine Tasting with Goat Yoga’ every other Saturday through the month from a local winery.

Prices for regular goat yoga start at $35, while the wine-tasting goat yoga class starts at $50.

For more information on how to purchase tickets, click here.

Copyright 2022 WWBT. All rights reserved.

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Animal-assisted yoga reduces stress in humans and pets, and can benefit physical training programs.

Title:

Content: Supplement
Good place.
Recommended Activities: Yoga with Pets
[Ming Pao News] The bowl helps to reduce stress, not only can heal humans, but also can be used on pets.
Animal Heroes Alliance will hold an experience class that combines dog yoga and chanting pots. Please come to Sandie, who has taught yoga and meditated for many years, to let the dogs and humans meditate together and experience two ways to reduce stress in one go.
The sound frequency of the bowl can make the body feel relaxed and relaxed. It is also helpful for emotional adjustment. I believe that both the owner and the child can have a wonderful experience.
■ Dog Yoga + Bowl Experience Class
Date: 6 May
Time: 2: 30pm to 4: 00pm
Venue: B27 Animal League Education Centre, Basement, Lai Sun Shopping Centre, Cheung Sha Wan
Cost: $350 (1 person and 1 dog), $450 (2 people and 1 dog)
Fb: Pawsherohk
[Good place to go]
Related words: Songbow-yoga market good place to go local tour
Previous / Next News

Themed yoga classes, like aerial yoga, offer a fun and challenging experience that improves core muscles, balance, and flexibility.

Title:

Content: Yoga | Want to do Coffee Lin Qianyu 2.0? Which way is right for yourself?
See your own practice.
Author: The Doctor Easy
Published: Updated:
More and more people pay attention to health and exercise in their spare time.
In addition to outdoor sports such as hiking and running, many indoor sports have also emerged, of which yoga is the most popular.
Some simple yoga exercises can also be practiced at home.
In fact, there are many types of yoga, in addition to the usual air yoga, there are detox yoga, gentle yoga, etc., suitable for different people.
This article will introduce a variety of common types of yoga, help readers to choose the right type of yoga according to their physical condition and spiritual needs, and learn how yoga centers can help users training.
In fact, there are many types of yoga, in addition to the usual air yoga, there are also detoxification yoga, gentle yoga, etc., suitable for different people. (Photo: Courtesy of the respondent)
Aerial Yoga and Yoga Wheel Exercises Need Assistive Tools to Improve Urban Pain
Let ’ s introduce two types of yoga that have emerged in recent years and require assistive devices, namely “Aerial Yoga ” and“ Yoga Wheel ”.
When it comes to the most popular type of yoga, it must be Aerial Yoga.
Aerial yoga, also known as “anti-gravity yoga ”, practitioners suspended their bodies through a hanging cloth hammock hanging from the ceiling, allowing the body to maintain balance and stay in mid-air under the influence of gravity. It is suitable for people who want to train core muscles, balance, improve the body ’ s sense of coordination and softness, and enhance hand grip and muscle strength.
Aerial yoga can significantly increase blood circulation, and the practice process will often "burst sweat", which is quite relaxing; among them, the movement of air inversion has a traction effect, which can have a physiological effect on the spine.
The practice of aerial yoga tends to "sweat", which is quite relaxing; it is also suitable for women who want to improve their posture to put out a variety of beautiful positions in the air.
(Photo: Courtesy of the interviewee)
Yoga Wheel is a class of yoga classes conducted on the ground. The yoga wheel is like a hollow wheel, which is used to expand the stretching space, assist the balance of the back bend, and so on.
The use of yoga wheels for posterior curvature allows the spine to get more space for stretching, strengthening the stretching of the chest muscles and waist muscles, thereby increasing lung capacity and enhancing cardiopulmonary function.
The biggest attraction of yoga wheels is the ability to specifically improve shoulder and neck pain, camel back, and waist tightness.
The use of yoga wheels for back bending allows the spine to get more space to stretch, which can specifically improve the shoulder and neck pain, camel back, waist tightening and other problems.
(Photo: Courtesy of the interviewee)
Hatha Yoga focuses on breathing and extends many branches
Hatha Yoga is the oldest and most widely practiced form of yoga. “Hatha ” is Sanskrit, meaning“ power ”.
Hatha Yoga is a combination of breathing, dark thoughts and asanas. The purpose of the practice is to purify the spirit by mastering the body, and ultimately connect to spirituality.
Different body styles can effectively coordinate different parts of the bones and muscles, and help promote blood circulation throughout the body, while breathing can effectively increase lung capacity.
Practice Hatha Yoga with an emphasis on controlling your breathing and focusing on feeling each position without having to obsess over making the perfect posture.
The practitioner calms the mind, calms the mind, and boosts the spirit.
Various types of yoga extended by Hatha Yoga, such as gentle yoga, yin yoga, detoxification yoga, yoga therapy, etc., have more targeted effects.
Practice Hatha Yoga with an emphasis on controlling your breathing and focusing on feeling each position without obsessing over making perfect postures. (Photo: Courtesy of the interviewee)
Various branches of Hatha Yoga, from mind to physiotherapy, suitable for different needs
Gentle Yoga focuses on stretching and breathing, not on extreme flexibility or strength.
Body style includes sitting stretching, standing posture, forward bending and low impact back bending exercises.
For people with zero basics, gentle yoga is the best starting choice.
Yin Yoga, which focuses on meditation and meditation, is a “passive ” practice. The essence is to“ give in ”, learn how to let go of the struggle and allow things to happen naturally, so that the practitioner can calm his mind and gain more powerful mental energy.
Each session lasts about three to five minutes, which is longer than other types of yoga, and assistive devices can be used to support the longer session.
Since there is no standing posture in Yin Yoga, the practice focuses on the pelvis, hip, lower abdomen, spine and other parts, which can enhance the softness of the lower body and promote blood circulation, especially for women and pregnant women.
Yin Yoga focuses on meditation and meditation, and each style lasts about three to five minutes, which is longer than other yoga types.
(Photo: Courtesy of the interviewee)
Detox yoga focuses on systematically stretching and compressing every part of the body.
The body consists of pushing, pulling, twisting, squeezing and stretching.
These actions can stimulate some organs with detoxification function. They help the body to expel toxins and unnecessary substances to achieve detoxification and slimming effects.
Detox yoga focuses on systematically stretching and compressing every part of the body, which can stimulate some organs with detoxification function, helping the body to expel toxins and unnecessary substances to achieve detoxification and slimming effects.
(Photo: Courtesy of the interviewee)
Yoga Physical is the application of yoga practice to treatment, by combining the human meridian and yoga movements, thereby promoting blood circulation, adjusting metabolism, improving the function of body parts, and achieving the purpose of relieving pain.
Depending on the area you want to improve, such as shoulders and neck, pelvis, legs and hips, the posture of each yoga session may vary.
TriAngel Yoga was founded by experienced yoga instructors.
Some of the types of yoga mentioned above can be practiced on their own, but if you want to focus on the types of yoga, you need to have professional guidance. TriAngel Yoga is founded by experienced yoga teachers and has a variety of learning modes, suitable for different levels of practitioners.
Take Aerial Yoga as an example, although there are many challenging styles, but the teacher will gradually guide the beginners, with ease, pleasure, stress reduction, and self-confidence as the focus of the class.
In terms of Hatha Yoga, the classes at TriAngel Yoga will arrange different types of mats to suit different needs, such as strengthening muscles, increasing body coordination, improving poor posture, improving flexibility, improving concentration, reducing stress and relaxation, detoxification, and increasing self-confidence.
With professional guidance, you can avoid injury and learn the correct posture.
For Hatha Yoga, the classes at TriAngel Yoga will be organized according to different types of topics, with different styles of mats to suit different needs. (Photo: freepik)
You may be interested

Novelty yoga practices require proper guidance and safety precautions to avoid injuries.

Title:

Content: What streets will be closed in Moscow on July 9-10
Moscow 24
Sport
09: 01
Home / Stories /
Fitness expert told who can benefit from training in the style of Animal Flow
Fluttering like a butterfly: how effective is Animal Flow training
Moscow 24 columnist and TV presenter Eduard Kanevsky told about a new direction in fitness, copying the movement of animals, Animal Flow.
Photo: depositphotos / baranq
The modern fitness industry does not cease to offer its customers more and more new directions of training.
Many position them as something unique, giving a truly excellent result and, of course, in a short time.
This is a normal phenomenon for the sports industry, because the consumer always needs something new.
In particular, it is necessary to diversify the training process or to save time.
Guided by a similar principle, the famous fitness trainer Michael Fitchel developed and integrated Animal Flow training into his classes.
This is a set of exercises that are aimed at copying the movements of various animals - crab, scorpion, chimpanzee and so on.
The advantage of this technique is that you work with your own body weight, and for the exercises themselves you only need a mat.
Such training can be carried out anywhere in the world, both online with a coach, and independently.
Another advantage is that each person can pick up movements for himself, depending on the level of training.
The training itself does not look easy, as it may seem from the outside.
The main principle of the program is that the change of positions is without interruption, which significantly increases the overall load on the body.
It would seem that this is a really interesting, new direction that allows you to work out all the muscles of the body, plus burn excess calories.
But is there a downside to Animal Flow?
Let's figure it out.
To begin with, calling the method unique, unfortunately, will not work.
After all, most movements are present in Pilates and yoga.
The second significant disadvantage is that many exercises require not only considerable agility and strength, but also stretching, as well as mobility in the joints.
But the older the person, the more difficult it will be for him to master this or that pose.
It's not easy here at all.
Almost every second person over the age of 25 has problems with the spine.
Therefore, when trying to take a certain "animal" position, an injury may occur.
Moreover, damage to the back, joints, tendon sprains are a frequent consequence of yoga, especially when a person tries to master asanas (poses in yoga) on their own.
Just here lies the main drawback of the Michael Fitchel technique: you can learn to engage in this direction only in the presence of a highly qualified coach.
Otherwise, both the safety of training and its effectiveness are called into question.
In fact, this applies to all fitness.
Photo: depositphotos / stockasso
Take, for example, the good old gym, which is absolutely in any club.
The number of injuries that beginners who decide to independently master the technique of performing exercises receive is simply off the scale.
Although they were sure that there was nothing easier than to squat with a barbell or make deadlift.
The same applies to the correctly selected sequence of exercises, the choice of load, as well as rest between workouts in general.
For all this, it is important to consider the goals and objectives of a particular person
Therefore, to master the new methodology Animal Flow necessarily need a coach, and also - the absence of any restrictions on health.
As far as I know, this direction has not yet been presented in Moscow, but I am sure that major network players will be happy to integrate this lesson into their clubs.
But that's not all.
You need to understand that such a system of exercises is just a variation on the topic of functional training.
These are classes that are aimed at the simultaneous development of endurance, flexibility, strength, coordination and so on.
But no such complex, except for crossfit, will not give you the opportunity, for example, to gain a good developed muscle mass.
To do this, you need not your own body weight, but an additional load in the form of weights.
So, being in the position of "crab", you do not pump up the buttocks.
The same applies to those who expect with the help of such training to lose weight by reducing body fat.
Unfortunately, no matter how hard you practice, during exercise, the body uses only sugar (glycogen) as an energy source, but not subcutaneous fat.
The necessary conditions are not created for its combustion.
Therefore, those who want to lose extra pounds will have to add aerobic training.
It is easy to conclude that there are no unique methods or even diets.
All that is associated with a good result is a complex of trainings with different types of load and correctly selected exercises.
Trying something new is always a good thing.
Just never count on a miracle, which in this case simply will not happen.
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Physical trainers should provide proper warm-up and cool-down exercises, gradual strengthening, and sequential opening of the body for a safe and effective practice.

Title:

Content: Yoga goddess Shameya Miya recently came to Keelung Island with friends to “take yoga on a journey ”, taking a yacht around the island, climbing mountains, and doing yoga while playing.
She shared that before going to Orchid Island, Hsiao Liuchiu, Okinawa are all on boats and cruise ships, and there is no seasickness, so she was full of confidence, refused to eat seasickness on the boat, "I did not think that the sister of the wind breaking the waves is not so good, this journey we encountered an oversized storm, standing on the deck must hold the pillar to not fall, the hat was almost blown into the sea."
So very soon I was seasick, the stomach has been rolling, the sky spin is very uncomfortable, fortunately soon arrived at the destination, the ship ate fruit gummy, chocolate, fried chicken to replenish the heat, unexpectedly quickly recovered.
The friend laughed that she was not seasick and should have been starved.
Back to the boat at night followed by the night fishing activities, she was very excited to fish a lot of white ribbon, just in a moment the eyelids are very heavy, only to walk back to the cabin and sit down for a second to wake up.
Every week at 7: 00 pm, she shares health topics on her Facebook group “Miya Yoga Goodnight ” live program.
Just PO out of the yoga action and video will be posted by netizens: "I envy your future brain wants to register", "all kinds of posture can be harnessed too happy", "can be concave to be full of flexibility".
She said shyly: "The imagination of the netizens is too rich, but I am very happy that yoga can cause discussion."
It makes sense to talk about health issues online for an hour each week. These advanced actions take time to build up and need to be gradual, otherwise they can easily get hurt.
To know when the lower body in the process of practice is tingling or numbness to do stretching or muscle force when muscle soreness is normal, if it is tingling and numbness, to immediately leave the action, indicating that this time is not suitable for your physical state.
It is best to have a professional coach guide, practice slowly to strengthen muscle strength and bones, and open the body in a sequential manner, so that the body can be in a safe and healthy state. 」
Shameia said that she is very happy with the current situation, and her best friend can work hard and can travel together, and cherish these wonderful times.
She and Li Guanyi agreed that in the future, whether they are married or have children, they will always be good friends, sports together, shopping together, maintenance together, chatting and gossip together, of course, they can also go to the nursing home together to accompany each other.
# Shameya # Seasickness # Movement # Yoga # Yoga

Physical trainers should be aware of potential contraindications for certain populations, like older adults or those with chronic health conditions, and adjust their approach.

Title:

Content: Yoga beginners must see! 10 types & basic body type Swan type abdominal arm training fastest
Art / Beauty Circle
“Yoga ” is one of the most popular sports in recent years, and the recognized benefit of yoga is that it can improve people ’ s physical, psychological, emotional and spiritual problems.
Many women use yoga to sculpt their bodies to make their body lines look more beautiful.
And the threshold of yoga is very low, you can easily do it at home with the video, which is very suitable for sports novices.
Xiaobian helps you organize the 10 most popular yoga & 5 slimming yoga movements you can do at home, and hurry up and move together.
It is best to practice yoga 2-3 times a week.
(Photo / freepik)
The best practice frequency of yoga each week
Practice 2-3 times a week is best, especially for beginners, the body needs a certain amount of time to adapt to the yoga movement, if you can spend 1-2 hours a day is the ideal time.
How to choose a yoga mat
When doing yoga training at home, be sure to use a yoga mat to avoid injury!
Choosing a yoga mat has a few precautions, first of all, the length must be more than their own height, the thickness should be in accordance with the usual exercise habits to choose, if you are a beginner of yoga or used for muscle exercises on the mat, it is recommended to choose a thicker yoga mat, the thickness of 6 ~ 8mm is better, to avoid joint pain and discomfort during practice; but if you are a yoga practitioner above the thickness can be slightly thinner. The first choice is to use a yoga mat with a thickness of 4 ~ 6mm and an anti-skid effect to avoid slipping or uneven hands and feet when practicing advanced movements.
Yoga beginners recommend choosing a thicker yoga mat.
(Photo / Liferme)
Yoga Suit / Pants Selection Highlights
Usually do yoga or Pilates and other exercises must know that wearing is also a very important part of the exercise. If you wear inappropriate clothes, it may fall in the neckline or pants during exercise, or it may be too tight to fully stretch the body, resulting in exercise is not in place. It can show even body feel, and it is safer and less exposed when exercising.
▲ Functional yoga pants, yoga clothes are good to wear and look good. (Photo / AM ME)
What is Yogi?
In addition to doing exercises with bare hands, it is also recommended to use elastic bands or yoga columns to increase the exercise effect. Yoga columns can also be called yoga rollers and foam shafts. Specifically, there may be a little granular column in the outer layer. Loose muscle lines.
▲ Yoga aids can increase the effect of exercise. (Photo / IG @ barrel.fit)
10 Types of Yoga
1: Hatha Yoga
Hatha Yoga is the oldest yoga, suitable for beginners of yoga.
In Sanskrit, "ha" means the sun and "da" means the moon.
Emphasis is placed on “controlling the body and breathing ”, which does not require the movement to be completely correct, but focuses on the“ feeling ” of the body, which is achieved through breathing, stretching and meditation to stretch muscles and relax the body and mind.
Hatha yoga does not require special equipment, in addition to simple preliminary movements suitable for yoga novices, there are also more difficult movements can be challenged, especially for people with high daily pressure, easy to tension or muscle tension, can be relieved through this yoga.
▲ Hatha Yoga is the oldest yoga, suitable for beginners. (Photo / Little Red Book @ PURE Yoga)
2: Iyengar Yoga
Ayanga Yoga emphasizes “posture accuracy and breathing exercises ”. The training focuses on stable breathing with the movements in place, because each posture requires a long time, and often requires the use of auxiliary tools such as yoga chairs, stretch belts, and yoga bricks to help correct the posture. Mild stretching and twisting can help adjust the bone and sculptural posture, suitable for long periods of humpback, spine bending and other positions. People with incorrect posture, or elderly people with poor muscle endurance and bone loss, but beginners recommend that you should be guided by a professional yoga teacher.
▲ Ayanga Yoga emphasizes posture accuracy and breathing exercises. (Photo / Little Red Book @ PURE Yoga)
3: Flow Yoga
The movement pattern of flow yoga echoes the name, and the transition between different poses is very smooth. It is emphasized that the movement changes with the speed of music and the length of breath, and the posture arrangement is relatively free compared to other types.
Flow yoga focuses on “stretching, strength and body balance ” and helps to improve the problem of body coordination.
Because you need to be very attentive when doing yoga, it can also improve the problem of inattention.
You need to have more than half a year of yoga foundation, otherwise you may not find the right motivation point, suitable for people who like dance and music rhythm exercise.
▲ Flow yoga emphasizes changing movements with the speed of music and the length of breath. (Photo / Little Red Book @ Coke Mahjong that adheres to self-discipline)
4: Yin Yoga
Yin Yoga emphasizes the "relaxation of the whole body", which combines medicine and Taoism, combines breathing and long-term movement maintenance, without excessive movement changes, helps improve the meridian and connective tissue that binds many organs together, and increases the flexibility and flexibility of joints, accelerating blood circulation.
It requires more than half a year of yoga foundation, suitable for people with high life pressure and sports enthusiasts, so as to relax the body and mind, relieve stress and muscle tension.
Because the movement is mostly sitting and lying, to emphasize the stability and stretching of the "lower body", people who do not like too much exercise can also try.
Yoga emphasizes the relaxation of the whole body.
(Photo / freepik)
5: High Temperature Yoga
High temperature yoga is very strict in the control of temperature, the need to do yoga in an environment of 38-40 degrees, which helps to correct posture, increase body softness, and promote blood circulation, because exercise in a high temperature environment is especially helpful for muscle stretching.
According to one study, hot yoga has a weight-loss effect. In a 90-minute class, women can burn an average of 330 calories, while men can burn about 460 calories.
However, heart patients, diabetics, patients with diabetes, patients with diabetes, patients with kidney diseases, patients with liver diseases, patients with high or low blood pressure, etc., are not suitable for high temperature yoga exercise.
Yoga is not for everyone.
(Photo / Little Red Book @ Lu Ah Bai, HERO YOGA)
6: Pilates
The focus of Pilates is to “train small muscle groups ”, through the control of the muscle group, improve the core strength, and train specific parts such as muscle types and joints to help reduce fat and shape the body. It is a popular exercise used by many Korean stars to maintain the body, suitable for people with a yoga foundation.
Pilates ’ six principles are “Focus, Breathe, Core, Control, Accuracy and Smooth ”, which combine aerobic, softness and muscle stretching to help us achieve balance in our bodies, whether through free hand training or machine assistance.
It is suitable for people who want to adjust their posture and need exercise rehabilitation treatment.
The four members of BLACKPINK, Twice Ziyu, Daeyeon, and IVE Yuan-ying, all rely on Pilates to maintain their slim stature.
Pilates is a popular sport used by many Korean stars to keep their bodies in shape.
(Photo / IG @ taeyeon _ ss, Youtube / MBCentertainment)
7: Aerial Yoga
Aerial yoga is also called "anti-gravity yoga", which combines traditional yoga postures, as well as modern movements such as dance and Pilates. You can use yoga hanging cloth with the arm and core force, and change many different postures through gravity and body weight.
Can improve shoulder and neck, back pain and insomnia and other problems, because aerial yoga requires anti-gravity action, will consume more calories, but also can train core strength, improve posture, practice balance, many stars such as Xu Wei Ning, Apink Sun Nane, Girl's Day Huili, BLACKPINK Jennie are private aerial yoga enthusiasts.
▲ Apink Sunna En and Jennie are fans of aerial yoga. (Photo / IG @ marcellasne _, @ jennierubyjane)
8: Astana Yoga
Astana yoga is also known as "strength yoga" because it focuses more on the exercise of qi and force, which is a "high intensity" yoga.
What is more special is that it has a fixed posture order "can not be replaced at will", emphasizing the "continuity and support" of the action, which can effectively train physical fitness, muscle endurance and body softness, and can be viewed from the body in different states for the ability to control the muscles, which requires a certain amount of physical strength to complete.
Because Astana yoga is more intense in physical fitness or movement, it is a higher intensity of exercise, so it is recommended for people who have a yoga foundation and have better physical fitness, it is recommended to practice with a professional yoga teacher.
Astana Yoga focuses on the exercise of energy and strength.
(Photo / Little Red Book @ Ashtanga - Annan)
9: Pregnancy Yoga
Pregnant women's yoga mainly emphasizes "breathing and stretching", which is used to relieve physical discomfort during pregnancy, such as back pain, edema and other problems, compared to the general yoga movement is more moderate.
Through pregnancy yoga, you can also train the "pelvic floor muscles" to enhance the muscle strength of this part of the body, and thus help the birth.
In addition, pregnant women in the prenatal and postnatal emotional adjustment is very important, pregnant women yoga also helps to maintain the hormonal balance, so that the mood is stable, reduce the occurrence of postnatal depression, but also helps to shorten the time to recover after childbirth.
However, because the situation of each pregnant woman is different, it is recommended to discuss with the obstetrician and gynecologist before deciding whether this yoga exercise is suitable.
Yoga for pregnant women emphasizes breathing and stretching.
(Photo / Little Red Book @ CCN)
10: Repair Yoga
Restoration yoga, also known as "meditation yoga", is a yoga based on Iyengar yoga, founder Judith Lester believes that yoga is not only used to adjust body posture, "repair and relaxation" is also an important part.
Using the sitting and lying posture, in addition to the practice of posture, the internal organs, bones, muscles and spine are adjusted back to the correct position, and each movement pays attention to the stability and internal balance of the spine.
During the long stay of the action, through deep breathing and relaxation, the accumulated stress and anxiety of the body can be released, and complete relaxation can be achieved both inside and outside.
It is necessary to use yoga pillows, yoga blankets, yoga bricks and yoga ropes to assist in the movement.
▲ Restoration yoga can also be called meditation yoga. (Photo / IG @ pernextyoga)
6 Benefits of Yoga
Improve poor posture
Many people are prone to shoulder and neck pain and camel back problems because of the wrong posture of standing, sitting or playing computer for a long time.
Through the action practice of yoga, in addition to correcting posture and strengthening muscle strength, it can also effectively stretch the spine and improve the problem of poor posture.
Yoga can straighten the body and strengthen the muscles.
(Photo / IG @ pernextyoga)
Sculpture Form
Studies have pointed out that yoga can help to burn fat, especially hot yoga and air yoga.
In addition, because yoga often requires the use of the core of the abdomen, it will also make the lower abdomen become compact and make the body curve more beautiful, which is one of the favorite sports of many stars.
▲ Yoga can help to burn fat. (Photo / freepik)
Release Stress and Anxiety
Cortisol is a stress hormone that affects serotonin (also known as happiness hormones), and yoga can reduce cortisol secretion, which in turn relieves stress, anxiety, fatigue, and depressed emotions, such as meditation, stretching, and deep breathing.
▲ Meditation, stretching and deep breathing can help the mind and body to relax. (Photo / freepik @ master1305)
Improve balance, flexibility and softness
The softness of the body is not impossible to change, but can be improved by simple yoga practice, yoga often has many stretching exercises, can help train the softness of the body.
Also because yoga can be applied to the muscles of the whole body, doing yoga for a long time can also increase the balance of the body and the flexibility of the joints.
Body softness can be improved with simple yoga practice.
(Photo / IG @ pamela _ rf)
Improve sleep
Frequently do meditation, muscle relaxation, stretching and other yoga, which has been proven to increase melatonin secretion and improve sleep quality.
Having good sleep can also improve physical problems such as stress and obesity.
Relieve physical pain
Many people have shoulder and neck, back, waist, legs and other physical pain problems, some people will take pain medication to relieve, but in fact, can be through a few simple yoga exercises, such as baby, cat and cow, lower dog, stand forward bend to relieve the body pain and tension.
▲ Yoga movements can relieve pain and tension in the body. (Photo / IG @ pernextyoga)
Yoga Slimming POSE Practice at Home
Yoga seems to be soothing, mostly for stretching muscles, but the real basic body style of yoga, it is not easy to start!
The following five yoga instructors 5 basic style methods, although they are common style, but as long as you keep practicing every day, you can clearly feel the line tightening!
Yoga Slim POSE
Rod-style
The stick is also commonly known as the flat support, is a yoga action that can be thin to the whole body, with the elbows and toes of both hands to support the ground, and maintain the body in a straight state, pay attention to the back to maintain a flat back, can not arch, the ass can not collapse, and can not be shrugged, with the core of the abdomen.
Doing this action for a long time can make the lower abdomen become tight and train the horse and nail line.
It is also commonly known as a paddock.
(Photo / Little Red Book @ Yun Xin Learn Dance, same below)
Cygnus
Swan because it can extend to the arms and abdominal muscles at the same time, helping to thin the arms and waist.
One foot bends to the ground, the other straightens and rests on the ground, with both hands raised straight back.
When the spine and the entire back are stretched upwards, it will bring the entire upper half of the muscles to stretch, especially the muscles on both sides of the waist and on both sides of the arm, there will be a particularly obvious feeling, and doing this action for a long time will make the waist line become obvious, and the arms will become thinner.
Horse-riding
The most important thing is to "keep the balance of the body", the whole hip as far as possible down, at the same time feel the outer muscles of the front legs and the front muscles of the back legs, there will be a clear sense of stretching, this action is very helpful to improve the false span, is one of the actions that pear-shaped girls must practice.
Big Cat
The big cat can be very thin to the "shoulder and back" two parts. Both hands are straight forward, eyes look forward, shoulders have a feeling of downward pressure, hips are high, legs are close, thighs are vertical to the ground, the body center of gravity is shifted back, and the abdominal muscles are tightened.
Doing this action for a long time, in addition to visually achieving the effect of thin shoulders and thin backs, it can also improve the problem of constipation.
Underdog style
The lower dog type can be well stretched "the muscles of the back calf" to achieve the effect of thin legs.
When doing this action, pay attention to both hands and feet should be really straight, do not shrug shoulders, the knees of both legs can not be bent inwards. The heel of the foot as far as possible on the ground, if the muscle is too tight at the beginning, can not be stepped on the whole, the knee can be slightly bent, so that the whole foot smoothly stepped on the ground, feel the stretch of the muscles behind the calf, and then slowly corrected into the correct posture.
Yoga needs attention.
Although yoga is a gentle stretching exercise, it is not suitable for everyone because it is necessary to stretch the joints and parts of the body. In addition, there are some restrictions on the time to do yoga. If you want to stretch or exercise through yoga, please first assess whether you have the following problems and read the yoga precautions!
Yoga practice taboo
1. Osteoporosis, blood clotting disease, intervertebral disc protrusion, not suitable for yoga
Yoga has many movements that require the use of hands and feet to support the weight of the body. Osteoporosis patients may be prone to fractures due to careless force during support. Yoga requires limb stretching and twisting, which may lead to reduced blood flow at the end, which may lead to severe blood clotting and cardiovascular disease.
There are three types of people who are not suitable for yoga.
(Photo / IG @ wondercise.tw)
2. Avoid yoga for a short period of time for people with poor physical condition and initial fractures.
Although yoga can be used to build muscles and make the body healthier, when the body is not in good condition, the muscles cannot exert their maximum effectiveness and are prone to injury during practice.
3.
Do not do yoga for an hour before or after meals.
Because yoga is centered on the "spine", when stretching before and after, there is food in the stomach that may cause abdominal pain and vomiting, it is recommended to do yoga exercises on an empty stomach for 1-2 hours.
4. Pregnant women choose a special "Pregnant Yoga"
Although you can choose a special pregnancy yoga during pregnancy, the small editor recommends that you must first go through the professional evaluation of the obstetrician and gynecologist, and then decide whether you can practice yoga and avoid affecting the fetus in the abdomen.
▲ Pregnant women's yoga must first undergo a professional evaluation by a gynecologist, and be practiced by professional guidance.
(Photo / Little Red Book @ Teeth 's Hennessy)
5.
Avoid yoga that compresses your abdomen during menstruation
Some women experience abdominal discomfort during menstruation, and although some yoga exercises can relieve abdominal pain by stretching, it is important to avoid some movements that may squeeze into the abdomen.
6. Do not excessively exercise to be in position
For people who are not so good in muscle softness, when they start to contact yoga, there will be many actions to be extra hard, and they do not have to be forced to do it, practice in the range they can accept without injury, in order to let the body really relax.
Yoga beginners don ’ t have to learn to do it themselves.
(Photo / freepik @ yanalya)
Extended reading
A yoga mat is done! 4 tricks lazy people thin legs exercise, full range of sculpture leg meat, 2 weeks Get long comic legs
How to lose weight with a convex belly? 5 ways to eliminate the feeling of the lower abdomen. You can also lose weight while lying.
5 Tips for Beginners to Practice Thin Leg Yoga! 2 weeks leg circumference - 5cm. After exercise, the leg shape becomes straight and long. It 's amazing.
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Incorporating novelty yoga practices into training programs can provide a unique experience for clients while promoting physical and mental well-being.

Title:

Content: 01/8What are some yoga poses that are inspired by animals?

Yoga is more than just a physical exercise; it’s a way to connect with nature, both internally and externally. Some of the most effective and beneficial yoga poses are inspired by the animal kingdom. These poses, named after various animals, not only mimic their movements but also carry their qualities and benefits. Here are 7 yoga poses inspired by animals that can help us tap into our inner strength, flexibility, and inner strength.

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02/8Fish pose (Matsyasana)

The Fish pose, or Matsyasana, mimics the form of a fish swimming in water. This pose is known for its ability to open up the chest and throat, promoting deep breathing and relaxation. Lifting your heart towards the sky, stimulates the thyroid and parathyroid glands, balancing hormones and boosting metabolism.

A study published in the International Journal of Yoga found that practising Matsyasana significantly improves respiratory function and lung capacity. This makes it particularly beneficial for individuals dealing with respiratory issues or those looking to enhance their breathing during meditation or physical activities.

How to do it:

1. Lie on your back with your legs extended and feet together.

2. Place your hands underneath your hips, palms down.

3. Lift your chest and arch your back, tilting your head back so the crown of your head touches the floor.

4. Hold for a few breaths, then slowly release.

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03/8Cobra pose (Bhujangasana)

Cobra pose, or Bhujangasana, copies the poised and powerful cobra ready to strike. This pose is excellent for strengthening the spine and opening the chest, enhancing flexibility and alleviating stress.

Research conducted by the Journal of Physical Therapy Science demonstrated that Bhujangasana significantly reduces lower back pain and improves spinal alignment. The pose stimulates the digestive organs, aiding in digestion and reducing bloating.

How to practice

1. Lie on your stomach with your hands under your shoulders.

2. Press into your hands to lift your chest off the ground, keeping your elbows close to your body.

3. Look up slightly, keeping your neck long.

4. Hold for a few breaths before lowering back down.

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04/8Cow Face pose (Gomukhasana)

Gomukhasana, or Cow Face pose, takes its name from the serene and sacred cow, a symbol of calmness and gentleness in many cultures. This pose is particularly effective for stretching the hips, thighs, and shoulders, helping to alleviate stiffness and improve flexibility.

According to a study in the Journal of Bodywork and Movement Therapies, regular practice of Gomukhasana helps reduce symptoms of anxiety and depression by promoting physical relaxation and mental calmness.

How to practice

1. Sit on the floor with your legs extended.

2. Cross your right leg over your left, stacking your knees.

3. Reach your right arm behind your back and your left arm over your shoulder, clasping your hands.

4. Hold for a few breaths and then switch sides.

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05/8Downward-Facing Dog pose (Adho Mukha Svanasana)

Downward-Facing Dog, or Adho Mukha Svanasana, is one of the most recognisable yoga poses, imitating a dog stretching its body. This pose is excellent for stretching the hamstrings, calves, and spine while also strengthening the arms and legs.

A study published in the Journal of Exercise Rehabilitation revealed that practising Downward-Facing Dog can enhance overall flexibility and improve blood circulation, which is crucial for maintaining cardiovascular health.

How to practice

1. Start on your hands and knees, with your wrists under your shoulders and knees under your hips.

2. Lift your hips towards the ceiling, straightening your legs and creating an inverted V shape.

3. Press your heels towards the floor and hold for a few breaths.

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06/8Butterfly pose (Badhakonasana)

The Butterfly Pose, or Badhakonasana, is inspired by the gentle and graceful butterfly. This pose is excellent for opening the hips and groin area, which can help improve flexibility and relieve tension.

Research in the Indian Journal of Medical Research indicates that Badhakonasana can aid in improving posture and reducing discomfort related to menstrual cycles. It’s also beneficial for stretching the inner thighs and promoting a sense of relaxation.

How to do it:

1. Sit on the floor and bring the soles of your feet together, allowing your knees to fall out to the sides.

2. Hold your feet with your hands and gently press your knees towards the floor.

3. Hold for a few breaths, feeling a stretch in your inner thighs.

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07/8Cat stretch (Marjariasana)

Marjariasana, or Cat stretch, mimics the fluid and flexible movements of a cat. This pose is great for enhancing spinal flexibility and relieving tension in the back.

The Cat Stretch can help alleviate back pain and improve overall spinal health by encouraging gentle movement and stretching.

How to practice

1. Start on your hands and knees, with your wrists under your shoulders and knees under your hips.

2. Arch your back towards the ceiling, tucking your chin to your chest.

3. Then, drop your belly towards the floor, lifting your head and tailbone.

4. Continue to flow between these two positions for a few breaths.

(Images: Canva)

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08/8Dolphin Plank pose (Makara Adho Mukha Svanasana)

This pose channels the sleek and powerful dolphin. This pose is a fantastic core strengthener, engaging the abdominal muscles and building endurance.

A study from the Journal of Strength and Conditioning Research shows that poses like Dolphin Plank can significantly improve core stability and strength, which is vital for overall body balance and injury prevention.

How to practice

1. Start in a forearm plank position, with your elbows under your shoulders and your body in a straight line.

2. Engage your core and hold for a few breaths, keeping your body stable and strong.

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Props like yoga blocks and straps can modify poses for clients with limitations or injuries.

Title:

Content: Create

6 Yoga Poses & Exercises for Women over 50

Yoga is for everybody. It can be modified to meet the different and unique needs of an individual or a group of people.

In this article, we will talk about yoga postures that are particularly beneficial for women over 50 and how they can benefit their bodies, minds, and emotions. One key to being able to do yoga as you get older is to use props that help you stay stable, safe, and in the right position.

Yoga Poses & Exercises for Women over 50

Check out the following yoga poses and exercises for women over 50.

1) Cat and Cow Pose

The cat and cow pose is good for people of all ages, but it's especially good for women who want to slowly and steadily warm up their back and abdominal muscles.

Supporting your weight on all fours is also a great way to keep your arm and chest muscles strong and in shape, especially as you get older and may not use them as much. Women over 50 frequently experience stiffness and a loss of back mobility. The cat and cow poses can also help with these problems.

Cat and cow poses are also a great way to clear your mind because they are designed to work with your breath. Especially for older women, changes in your body can make you feel upset. This yoga pose helps women let go of those feelings before moving on to more difficult poses.

2) Downward Facing Dog

This yoga pose, also called "Down Dog," is great for older women because it stretches the back, calf muscles, and hamstrings, builds arm and chest strength, makes the shoulders more flexible, and increases the flow of oxygen and nutrients to muscles that would otherwise be contracting.

As women age, their shoulder joints tend to wear out. This makes them more likely to hurt their shoulders. Strengthening the arms and chest helps protect the joints in the shoulders, which are becoming more and more fragile.

In terms of emotions, the downward-facing dog pose helps you feel in control and builds confidence and a sense of accomplishment—two things that women over 50 frequently struggle with as their bodies change.

Furthermore, as a woman approaches menopause, her muscles tend to tighten and contract as her body produces lesser hormones. Downward-facing dog is a great yoga pose for women over 50 because it lengthens the muscles in their legs and back and improves blood flow.

3) Modified Cobbler's Pose

As women age, knee problems and knee pain are common. This makes it hard for them to do some yoga poses. But many yoga poses that stretch the hip flexors and improve blood flow to the hip joints require bent knees.

Doing cobbler's pose on a block or bolster so that your hips are higher than your knees relieves pressure on your knees while still giving you the gentle benefits of hip stretching. You could also put blocks under your knees or move your feet farther away from your body so that your knees don't bend at such a sharp angle.

In either case, this pose shows that yoga is possible for women over 50, even if they are having trouble with their bodies and their bodies are changing.

4) Modified Tree Pose

Balance is a common theme in many different kinds of yoga. They help yogis learn how to focus better, increase their concentration, and (especially important for older women) strengthen the small muscles in their feet and ankles.

As women age, they may start to have trouble keeping their balance. This happens all the time!

The less likely you are to lose your balance, the more you work to strengthen the muscles in your feet and ankles. Also, yoga for women can help you deal with mental changes by making it easier to remember, concentrate, and focus.

If you need to, you can use a chair or a wall. You can also put the foot that isn't standing on your calf or even your ankle until you feel comfortable moving it higher.

5) Balasana

The child's pose is loved by everyone. It is a great way to stretch your back, arms, neck, hips, and glutes. Older women may find it helpful to put a block under their foreheads or a blanket under their hips to ease any pain.

By spending some much-needed time in child's pose, women can think about how their bodies feel and let go of any negative thoughts about how their bodies may be changing as they get older.

6) Triangle Pose

The triangle pose will stretch your whole body. You can stretch your ankles, hips, legs, and back in this pose. At first, you might feel a little stiff, but if you keep practising it regularly, you'll find that you're much more flexible over time.

It takes some balance, which older women want to work on so they don't fall. Hold on to a chair at first if you need to, if you feel shaky.

Takeaway

Yoga is an easy, effective, and gentle way to start your fitness journey. No matter your age or situation, there's a yoga asana for everyone. If you are someone who always thinks about starting to exercise but never does, yoga is the best option for you.

It will ease you into positions that gently work out your muscles, build your confidence and leave you refreshed. Try the six asanas listed above for an easy and refreshing yoga practice.

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Edited by Babylona Bora

Yoga can be modified to suit individual needs and abilities.

Title:

Content: 6 myths about yoga: dispel and start practicing
28 September 2021, 16: 47
Read news in ukrainian
Source:
Everyday Health
Yoga is not only about physical exertion, but also about relieving stress and peace.
Regular classes will help to get in shape, improve mood and give a lot of energy.
Yoga Alliance says that yoga is suitable for many and is a universal occupation.
It will help relieve pain, give strength and flexibility, relieve stress, improve breathing, the cardiovascular system, help lose weight and promote better circulation.
If you still doubted about this way of recovery and rest, we will dispel them in our material.
What danger lies in wait for children in the sandbox
6 myths about yoga
I'm not flexible.
Often, professional yogis on social networks demonstrate the incredible flexibility of their body in various exercises.
This raises doubts about whether it is suitable for those who do not consider themselves flexible at all and have never heard of stretching.
In fact, yoga begins with light exercises that everyone is able to repeat.
Over time, they can become more difficult, and you will develop.
In addition, exercises can be replaced if some can not be repeated.
You don ’ t have to be flexible to practice yoga / Photo Unsplash
My back hurts.
Pain should not interfere with you both at work and during yoga classes.
That is why there are many different practices for almost every medical condition.
If you are worried about some disease, consult your doctor before signing up for classes, and do not forget to warn the coach so that he can choose individual exercises for you.
For example, if you have glaucoma (a disease that damages the optic nerves of the eyes), you need to avoid lowering your head below the heart, which means that you will have to change certain poses.
– explains Samantha Parker, a physiologist and certified yoga instructor.
It may be against my religious beliefs.
You can focus only on exercises / Photo Unsplash
Yoga is often associated with Hinduism and Buddhism, but it does not require certain religious beliefs and can be practiced by everyone.
It only propagates the idea of peace and purpose, which some people identify with spirituality.
If this is not very close to you, you can find appropriate classes where instructors focus exclusively on physical aspects.
Yoga for women
According to the 2016 Yoga in America study, 72% of participants were women and 28% were men.
However, this trend is changing every year.
Yoga is a universal practice that helps everyone to improve joint mobility, range of motion and overall physical fitness.
In addition, it contributes to good posture, control of muscles and tendons.
Yoga is suitable for women and men / Photo Unsplash
Yoga is just a stretch.
Yoga is often about the emphasis on flexibility, because it involves a lot of stretch marks.
However, along with mobility, you build muscle and stamina.
The study, published in the journal Research Complementary and Alternative Medicine, described that a 12-week yoga program improved not only flexibility, but also cardiovascular, muscle strength, and endurance in adults.
Why you can not lose weight: nutritionists called 5 common mistakes
I don 't have time
Even short classes will improve well-being / Photo Unsplash
You have time, you just spend it doing other things,
This is Samantha Parker.
Yoga does not require a specific time to practice.
You can choose the duration and load on your own.
Long classes will bring more benefits, but even short practices will help relieve excessive tension and give a good mood.

Regular yoga practice can improve flexibility, strength, endurance, mental health, and reduce stress.

Title:

Content: I did yoga every day for a month for the first time in 10 years — here's what happened to my body

My first experience with yoga was a decade ago, attempting a month-long challenge in my cramped college dorm room. I didn't keep up the practice, but I wanted to start the year with a renewed focus on flexibility, so I decided to give it another shot with a new 31-day challenge.

As I was basically starting again, I checked out the top tips for yoga beginners and found myself one of the best yoga mats with plenty of grip to support me in all the various poses. That should do, but I also used a yoga block to help ease into several positions.

I decided I was going to do the challenge at home since that meant I was more likely to stick to it each day, so I found Yoga with Adriene's 31-day Flow series on YouTube and got started. Here's what happened.

I did yoga every day for 30 days — here's what happened

Compared to my college years, I was expecting the experience to be a bit different this time around, but that wasn't the only change. I managed to see the program through and used a different routine from Adriene's playlist to add some variety to the proceedings.

Week 1

After the first few days, I noticed a renewed tightness in my core and the muscles around my stomach. This improved as the month went on, but I was impressed at how quickly I felt the impact, thanks to the practice's focus on balance and stability

Towards the end of the first week, a big core-focused practice that might have previously left me really suffering found me far less sore than I would have been before. This is also one of the benefits of regular practice, as you continually challenge the muscles.

However, it wasn't all plain sailing. I found that my legs caused a few issues. I try to ensure my hips are flexible, but I regularly ended the classes with low-level pain and soreness around my hips — a feeling usually reserved for post-leg day recovery.

The most significant benefit I found in that first week was surprising. Yoga's focus on form meant that I was starting to feel the impact of my practices in other workouts, and not just because I was strengthening my muscles.

Strengthening my mind-body connection during yoga meant that I could concentrate more effectively in the gym — that first week of downward-facing dog definitely made itself known in back workouts like lateral pulldowns.

Week 2

I've spent a lot of time over the years building muscle in my leg. However, the endurance required to hold certain lower-body yoga poses was challenging my quads and hamstrings in a very different way from the squats, curls, and extensions of my normal leg days.

You often imagine you need a set of weights to work out effectively, but as I found, yoga can still build muscle. And this is why it did get easier to hit and hold these poses over this second week, and, as a bonus, I was finding more flexibility around my hips.

Another unexpected benefit was the desire to make more time for exercise generally. Putting time aside for a yoga session every day meant that I was also more likely to try and find time for a quick run, which is handy, as runners can benefit from a regular yoga practice too.

Combined with quicker recovery and extra flexibility around my lower back and hips in particular, beginner poses that I'd had to concentrate on were becoming increasingly instinctive, and I was feeling generally much fitter.

Week 3

By day 15, I was noticeably more flexible, and stepping into lunges seemed a lot easier than it had two weeks ago. On the first day, it was a multi-step process, but this started to resemble a more fluid motion from standing through to getting into position.

As I was still a yoga beginner, I quickly realized that focusing on your breath plays a big role, and it became easier to hold positions like chair pose and balance-focused positions. And as my endurance increased, I became more confident.

I was also starting to feel the benefits of daily yoga across the rest of my body. I felt stronger, with the benefits readily apparent in the gym — upper-body exercises like lat pulldowns and shoulder presses benefited from the amount of time I'd spent in downward dog.

I had a better awareness of my body, so I could more accurately sense when I needed to make small adjustments in each pose to improve my form or concentrate on specific muscles. This focus on form carried through to my resistance training workouts.

Week 4

Coming into the final week of the 31-day challenge, the most notable benefit was a lot more strength in my core. The regular plank poses that have made up the foundation of these classes were much easier, and it was more natural to pull my core into place to better support other poses.

My general flexibility was also notably better. There are still poses that need work, especially those around my hips and lower back, but I was getting increasingly able to get deeper into positions like child's pose and to add extra intensity into those exercises.

31-day yoga challenge verdict

Core strength and flexibility were two things I'd somewhat expected to improve throughout this challenge, but an added benefit was a general improvement in my fitness level.

Perhaps that shouldn't have come as a surprise after 31 days of daily exercise. After all, if I ran for a month, I'd expect my cardiovascular fitness to improve. I also began to see my breath as a tool.

Changing the way I breathe, or even just focusing on my breath, made it easier to hold difficult poses. This resilience is also known as mental strength, and can work wonders in your training and everyday life.

At the beginning of the month, a difficult pose would have made me tense (physically and mentally), but as I closed out the final class, I realized I had gained the strength and technique to hold the poses for longer periods and rely on the correct muscles too.

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Physical trainers can use yoga for injury prevention and recovery by promoting flexibility, strength, and balance.

Title:

Content:   • Researchers report that weekly yoga practice improved back pain in a small group of study participants.
  • Muscular electrical activity in the lower back, which is associated with back pain, also improved.
  • The findings indicate that yoga could be an effective therapy for chronic low back pain, but more research is needed.

Yoga could be an effective treatment for chronic lower back pain, according to new research.

A study published in the Journal of Orthopaedic Research reports that individuals with low back pain saw improvements in pain levels after taking part in weekly yoga practice.

Each week participants completed a series of yoga “asanas” — poses designed to move and stretch the body. Researchers also utilized electromyography, which measures electrical activity in muscles, to provide further evidence for their findings.

“The main takeaway from this research is that there is a statistically significant difference in the improvement in pain for the females in the study with non-specific low back pain,” Dr. Hanan Saleh, a spine medicine specialist with the Cleveland Clinic who wasn’t affiliated with the study, told Medical News Today.

Experts say the research lends further evidence to the effectiveness of yoga as a treatment for low back pain.

“Relieving back pain still remains a challenge. Asanas can become an addition to the range of possibilities in managing this disorder,” Dr. Alessandro de Sire, an author of the study and a professor of physical medicine and rehabilitation at Università degli Studi “Magna Graecia” di Catanzaro in Italy, told Medical News Today.

De Sire and his team recruited 21 women, all of them between the ages of 18 and 40, to take part in the research.

Eleven of the women were “healthy” individuals while the other 10 reported having a condition known as nonspecific low back pain (NSLBP), which is low back pain without an identifiable cause.

All participants took part in a four-week yoga program consisting of two sessions per week.

During the first week, the sessions were conducted in person while the remainder were conducted remotely using a “tele-yoga” approach.

Each session included 30 asanas in standing, seated, and supine positions. Researchers continued to follow up with participants for four additional weeks after the therapy.

The primary goal of the study was to see how the yoga practice affected pain levels. In order to track this, both groups did a pain assessment at baseline using the 10-point visual analogue scale (VAS) for pain.

If you’ve ever been to the doctor’s office and they’ve asked you to point at a series of faces from smiling to crying to show how you feel, then you’re familiar with the VAS system. It’s a simple way for anyone to indicate their general pain level.

Women with NSLBP had an average pain level of 6.8 at baseline, indicating moderate to severe pain, but after the weekly yoga intervention that score decreased by more than half to 3.3, indicating low to moderate pain.

Researchers also used electromyography to verify their findings about pain.

By attaching electrodes to the lower back region of participants, they were able to measure electrical activity within the muscles of the lower back. Certain patterns of electrical activity in the region are known to be associated with low back pain.

Specifically, scientists looked at the flexion-relaxation phenomenon, which is a clinical tool to assess back pain. When someone bends forward, as if to touch their toes, this movement is known as trunk flexion.

During flexion, the muscles of the lower back are engaged. However, at a certain point in the flexion, the muscles actually begin to relax again.

How much the muscles are engaged or relaxed during this process can be measured through electromyography and given a numerical value. A higher score indicates better muscle relaxation while a lower one indicates more muscle tension. So, lower scores tend to be associated with the risk of low back pain.

In this study, women with back pain had a baseline flexion-relaxation score of 5.12. After the yoga sessions this number increased to 9.49, indicating improvements to muscle relaxation and electrical activity during flexion.

Although the study was small and relatively short, the authors say they are optimistic about their findings.

Using data forecasting technique known as prophet modeling, the team found that the yoga program would continue to provide benefit over a longer period of time, based on their four-week trial results.

“Clearly, further studies are needed to delve into the long-term results of this asanas approach. However, the prophet model suggests that the results can be maintained, through a relatively simple, openly safe intervention,” said de Sire.

Additionally, the research also raises the profile of so-called “tele-yoga.” Like other forms of telehealth that have become more prominent since the COVID-19 pandemic, tele-yoga also appears to provide benefits for people with NSLBP.

Yoga is an ancient practice that combines breathing, meditation, and physical poses known as asanas. Researchers have increasingly taken an interest in the practice to see how it affects the body and mind in a way that can be proven scientifically.

While there are plenty of personal, anecdotal reports of the benefits of yoga practice, here are some of the benefits of yoga backed by science:

  • Improving flexibility
  • Relieving stress
  • Improving balance
  • Building strength
  • Promoting better posture

“In my clinical experience, yes, [yoga] has been helpful for patients. Of course, it doesn’t help everyone, but I also haven’t seen it hurt anyone. Overall, it is a safe treatment option, and I always encourage my patients to pursue conservative treatment options as tolerated,” said Saleh.

“Generally speaking, some exercises that may be helpful can include the knee-to-chest exercise, piriformis and hamstring stretches, and my favorite ‒ core strengthening. The stronger our core, the more supported our spine is. Of course, not everyone should get the same set of exercises, which is why we focus heavily on physical therapy and personalize exercises based on the diagnosis,” he said.

Physical trainers must be aware of the benefits and risks of novelty yoga practices to provide safe and effective guidance.

Title:

Content: Exercise & Fitness _ Aerial Yoga Helps Muscle Training? Doctors Disassemble 3 Common Sports Injuries
Author: Heho Health
Published: Updated:
In recent years, air yoga has become the most popular emerging exercise, performing various beautiful movements in the air. Rehabilitation doctors warn: “The air yoga movement has gravity, but no stable support. Physical progress towards the goal.
How to prevent sports injuries from doing Sky Jam?
With the aid of hanging cloth, aerial yoga can complete many suspended dance movements, and even record a beautiful figure, so that the exercise process adds challenges and fun. In recent years, aerial yoga has become a trend in the new generation.
Wang Yixi, director of Taiwan Super Healing Clinic, is also a fan of air Yu, she analyzed: "Basic air Yu is a kind of muscle training.
When doing floor yoga, if the softness is not enough, you can rely on the ground or wall to help, "hard fold" out of the softness, but excessive force may break into the joints and cause arthritis and ligament injury. "
Aerial Yoga 3 parts are prone to injury (as shown)
+ 4
On the contrary, air yoga in the hanging cloth swing action, there is no stable support point, all rely on the active contraction and extension of the trunk muscles, on the abdomen, back, core strength requirements are quite high, if the stability is not enough to fall, the damage is often not small.
Under the correct guidance of the coach, even people who do not have a sports foundation can still achieve sports benefits through air yoga practice. However, it is undeniable that any exercise can bring sports injury. Wang Yixi has seen many patients injured by air yoga in the clinic. There are three types of injuries, the most common of which are:
1. Fingers: When you start to practice empty yoga, you will often be nervous and do not feel too hard to grasp the hanging cloth, resulting in finger arthritis.
Beginners are too nervous, and there are even many examples of blisters in the palm.
Especially for mature women, they may do a lot of housework, have pain in their fingers, or have degenerative arthritis in their own fingers, and they are more likely to have finger pain due to scratching cloth.
At this time, you should not rush to increase the time of the foot off the ground, you should practice more core muscle strength, one-foot balance, and cloth control until the state of mind is stable and the strength of the hand grip is increased.
9 strokes of chair yoga to help you relax the tight muscles from neck to leg
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9 Tips Chair Yoga Relax From Neck to Leg Tightening Muscles
Second, the shoulder: the movement of air Yu may only be the toes and hands fixed on the hanging cloth, other body parts are suspended, at this time the body weight needs to rely on the chest vertebra, lumbar vertebrae, abdominal muscles, shoulder blade muscles at the same time output, scattered load.
If none of these core muscles initiate contraction, the weight of the body may all fall on the shoulders, which can lead to arthritis of the shoulder and tendinitis of the shoulder.
At this time, it is necessary to rely on an experienced coach to correct the posture and guide the students to use the core strength of the torso, and not to use brute force to climb the hanging cloth.
3. Injuries caused by falling: Sometimes students are too anxious to challenge more difficult movements in advance, such as swinging the rope, hanging cloth around the circle, dancing / air ring rotation, but the muscle strength is not enough, using the way to climb the hanging cloth, careless action is not accurate, lose balance, will fall, cause serious injury.
Dr. Wang Yixian of Taiwan has seen patients with shoulder fractures, wrist fractures, broken tendons, and neck injuries caused by the fall of air Yu, and serious needs surgery or wearing a pair of wood for three months.
When challenging high-difficulty movements, remember to pay attention to your physical condition. Do not challenge when you are tired, staying up late, dizzy, or injured.
The slower the movement, the better the effect of muscle training.
After the movement is familiar, you can pursue the rhythm fluency.
3 Moisturizing Yin Yoga to Improve Leg Edema (as shown)
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Learn to distinguish between major injuries and minor injuries.
Wang said: "Sports injuries are most afraid of long-term accumulation and become chronic injuries that cannot heal themselves.
If a normal organization receives a minor injury and continues to train after it is fully repaired, the organization will become stronger and stronger.
However, if the major injury does not have enough rest and repair, repeated injuries accumulate into chronic inflammation, which will accelerate the deterioration of the body's tissues.
When the body has been injured, it is necessary to allow the body to recover and rest. Generally, arthritis and tendinitis can be fully recovered after rest and treatment.
How do people distinguish between a big injury or a small injury?
"Small injuries usually improve naturally after 3-5 days of rest and return to feeling no pain."
If the pain is more than a week and there are no natural signs of improvement, it is recommended to check it before continuing to exercise. ” Wang explained that if the major injury is not completely repaired, it will continue to accumulate, and long-term muscle strength will become weaker and weaker.
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Exercise should pursue "muscle acid" rather than pain
“Incompetence ” is also a warning.
Everyone's perception of pain is different, some people hurt and do not feel pain, just feel powerless, at this time do not try to exercise.
The human body has a self-protection mechanism, inflamed joints around the tendons will reflexively inhibit the use, there will be a sense of strength can not be made.
There have been patients who share that when you want to push your hand out, you can ’ t move, and your muscle strength can ’ t be exercised. After examination, it really is inflammation of the shoulder joints.
The occurrence of sports injuries is often because of the overload of the action, Wang Yixi reminded: "The general public exercise is to promote health, not to compete for awards, at this time no matter what type of exercise, grasp the most important principle is the pursuit of" muscle acid, exercise "feeling, to avoid the pain caused by tendon joints, and do not blindly pursue lifting, how far, climb how high."
If you experience pain during exercise, it is recommended to ask the coach to adjust the posture or choose alternative movements. "
When playing Sky Yu, it is recommended to establish a correct and good sports attitude. No matter whether the coach or the students are eager to show off, they will immediately take a very powerful action to show off, and continue to exercise under the correct concept to train the body muscles, strengthen the core strength, and improve the body quality.
Extended reading:
Sports injuries most often occur in "middle-aged people"! Doctor: the lower body muscles are most likely to be injured
【 This article is reproduced with permission from Heho Health. 】
"The content of this article reflects the views of the original author and does not represent the position of Hong Kong 01."

Physical trainers can use novelty yoga to promote relaxation and reduce stress.

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Content: Thorpe Bay in Essex is the home of yoga with a twist. Pawsz and Tails Yoga combines zen with something probably a little less calm: puppies and kittens everywhere. The Southend based yoga classes have combined all of your favourite things so you can leave feeling warm and fuzzy.

At £30 for an hour session, you can combine a half an hour class with a full hour of silliness with an army of fluff. Pawz and Tails writes on their website: “If you love animals and would like to cuddle and play with them for an hour incorporating a half hour beginner yoga class then book your class now”. The popular classes are booked up far in advance, with only a handful of classes left in the upcoming months.

They add: “We provide a calm and safe atmosphere for our furry companions. Our puppies are free to roam around during the hour to play, sleep and enjoy the attention they receive from humans. Our classes are there to create playtime and socialisation before they go to their forever home.

READ MORE: RSPCA rescue Spaniel puppy 'dumped in a box with his dying brother' on Essex roadside

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“We have the highest safety standards and you can enjoy our classes knowing that we only work with reputable breeders who have the highest standards of care, we also donate to rescue charities each month.

Classes are for beginners aged 14 and over and aim to create a stress-free environment. A fully qualified yoga teacher will work with you through mainly floor postures, so you’re on a level with the puppies and kittens. Cuddles are optional.

Time spent with a fluffy companion has been proven to have a massive impact on mental health, with 37% of people saying that their pets help them with their lives, according to a Blue Cross study. Just being around animals can have a positive impact on our mental health.

At Pawz and Tails, their classes “provide a haven of pure uplifting bliss, interacting with baby animals is extremely heart warming and you will leave us with a big smile on your face. It's also a fun time for our furry companions, who love to play and be cuddled”.

The animals brought in for the yoga classes are brought from responsible breeders who are looking to socialise the little ones, and Pawz and Tails donate to rescue charities every month.

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