Incorporating non-traditional yoga practices can benefit your clients as a physical trainer.

Non-traditional yoga practices can provide a unique way to practice yoga, improving engagement and well-being.

Laughter yoga improves mood, increases social engagement, and reduces stress by releasing serotonin and endorphins.

Outdoor yoga reduces stress and anxiety, promoting relaxation and overall well-being.

When designing non-traditional yoga classes, consider key factors like yoga mats, clothing, and yoga types.

Trainers should prioritize safety protocols, including consulting doctors for those over 65 and disclosing health concerns before practice.

Proper breathing and core activation are essential in non-traditional yoga classes.

Aerial yoga requires core and upper limb strength and instructors should have varied methods to ensure safety and effectiveness.

Peloton Yoga offers classes for different levels and needs with expert instructors providing personalized modifications.

Trainers of non-traditional yoga classes should consider clients' health conditions, fitness levels, and personal goals.

Yoga has numerous health benefits, including reducing stress and anxiety and promoting well-being.

Incorporating novelty elements into yoga classes can pose risks, including overexertion and injuries like sprains and strains.

Trainers should take steps to mitigate risks by providing proper warm-up and cool-down routines and modifications for students with injuries or limitations.

Trainers can minimize risks by being aware of potential contraindications and providing a supportive environment for all students.

Incorporating non-traditional yoga practices can provide a unique experience for clients, promoting their physical and mental well-being.

Yoga reduces stress and anxiety in infertile males, improving reproductive health.

Yoga can help reduce elevated cortisol levels that contribute to low sperm count and poor motility.

Yoga improves sleep quality, essential for overall physical and mental well-being.

Certain yoga postures can increase blood flow to the pelvic area, potentially improving reproductive health.

Laughter yoga improves mood by releasing serotonin, reducing cortisol, and increasing social connections.

Laughter yoga alleviates depressive symptoms, relaxes muscles, and reduces tension.

Yoga reduces body weight and BMI in overweight adults, improving physical health.

Yoga improves bone density in postmenopausal women, reducing osteoporosis and fracture risk.

Yoga improves mental health by reducing symptoms of depression and anxiety.

Yoga can improve glucose control in type 2 diabetes patients.

Peloton Yoga builds strength, increases flexibility, and improves balance and stability.

Peloton Yoga burns calories, reduces stress, and improves mood.

Yoga improves sleep quality, boosts well-being, and increases mindfulness and self-awareness.

Yoga reduces chronic diseases, aids in managing anxiety and stress, and improves strength and flexibility.

Yoga participation increases as lockdown norms relax, indicating a growing interest in its benefits.

Yoga reduces cancer-related fatigue, improves sleep, and alleviates depression and anxiety in cancer patients.

Yoga has anti-inflammatory properties, inhibits tumor growth, and improves spiritual well-being and self-esteem.

Yoga helps manage cancer symptoms, enhances healing, and reduces recurrence risk.

Yoga improves flexibility and strength, and reduces stress levels, in both men and women.

Yoga improves physical health, manages emotions, and develops concentration in children while reducing anxiety.

Yoga helps children manage emotions and stress through modified therapy.

Yoga injuries often occur in the knees, waist, back, shoulder, and neck due to overexertion or poor technique, causing sprains or strains.

Running injuries often occur in knees, lower limbs, and ankles, while heavy training injuries commonly affect shoulders, spine, and knees.

Yoga exercises require professional guidance from a qualified teacher to avoid injury.

Aerial yoga requires high core strength and poses injury risks to fingers and shoulders.

Falling in aerial yoga can cause serious injuries like fractures, or minor ones that heal with 3-5 days of rest, while major ones require rest and repair to prevent chronic inflammation.

Yoga can be risky for people with osteoporosis or blood clotting disease.

People with intervertebral disc protrusion or poor physical condition should avoid yoga.

Pregnant women should choose special "Pregnant Yoga" under professional guidance and avoid abdominal compression.

People with high or low blood pressure, heart conditions, or diabetes should avoid high-temperature yoga.

Yoga has contraindications, including mental disorders, heart disease, joint disease, and certain medical conditions.

Weakened health, pregnancy, being overweight, and old age require special yoga approaches.

Kundalini yoga is contraindicated in cases of asthma, impaired circulation, stroke, heart attack, hypertension, diabetes, severe mental disorder, and pregnancy.

Animal Flow training demands agility, strength, and mobility, and can be challenging for older individuals, posing a risk of back and joint injuries.

Proper coaching is necessary for safe Animal Flow training to prevent injuries like tendon sprains.

Aerial yoga is contraindicated for spinal problems, requires doctor consultation for heart problems, and poses a risk during pregnancy.

Aerial yoga may aggravate headaches, glaucoma, and ear diseases.

In aerial yoga, a correct sports attitude is crucial, and a "muscle acid" feeling is preferred over pain.

Yoga beginners should practice within their acceptable range and listen to their body to prevent second-degree sports injuries.

Yoga, including asanas like Balasana, can reduce stress and anxiety.

Yin yoga helps release trauma and tension, improves flexibility, and reduces stress and anxiety.

Yoga reduces symptoms of depression, anxiety, and improves glucose control in type 2 diabetes patients.

Regular yoga practice can improve anxiety, depression, and insomnia symptoms, and can be an alternative to cognitive-behavioral therapy for insomnia.

Laughter yoga reduces stress hormones, increases serotonin, and improves mood and overall well-being.

A study found group yoga, which includes breath awareness, movement, and mindfulness, to be acceptable to teens with depression and stress, even when done online.

Yoga improves strength and flexibility, aids in managing anxiety and depression, and reduces chronic diseases.

Meditation reduces stress, anxiety, and depression symptoms, and enhances overall well-being.

Yoga reduces cancer-related fatigue, alleviates depression and anxiety, and improves sleep quality.

Weekly yoga practice can improve back pain and may be an effective therapy for chronic low back pain.

Yoga reduces stress and anxiety, and improves physical and emotional well-being.

Yoga exists.

Incorporating non-traditional yoga practices can benefit your clients as a physical trainer.

Incorporating non-traditional yoga practices can benefit your clients as a physical trainer.

Non-traditional yoga practices can provide a unique way to practice yoga, improving engagement and well-being.

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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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Laughter yoga improves mood, increases social engagement, and reduces stress by releasing serotonin and endorphins.

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Content: Advertisement
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International Yoga Day 2024: Effects Of Laughter Yoga On Mental Health

Human connection is vital for mental health, and laughter yoga excels in building and strengthening social bonds. The group setting of laughter yoga sessions encourages participants to interact, share joy, and build a sense of community.

Image credit: Freepik

Laughter yoga, which involves intentional laughter, offers many benefits. It boosts well-being, reduces stress, improves relationships, and builds social connections. The exercises help people relax, have fun, and enjoy laughing again. Chittrah Kanal, a yoga expert on coto shares the effects of laughter yoga on mental health.

Improved Mood

For those struggling with depression, laughter yoga offers a natural and effective remedy. The practice stimulates the release of serotonin, a neurotransmitter associated with mood regulation. Increased serotonin levels can alleviate depressive symptoms and enhance overall mood. Participants often report feeling lighter, happier, and more optimistic after a laughter yoga session. Furthermore, the act of laughing itself can distract from negative thought patterns, providing temporary relief from depressive states.

Social Engagement

Human connection is vital for mental health, and laughter yoga excels in building and strengthening social bonds. The group setting of laughter yoga sessions encourages participants to interact, share joy, and build a sense of community. This shared experience can foster deeper connections and provide emotional support, reducing feelings of loneliness and isolation. Strong social networks are essential for mental well-being, and laughter yoga facilitates these connections in a fun and inclusive manner.

Reduction of Stress Hormones

One of the most significant benefits of laughter yoga is its ability to reduce stress. When people laugh, the body releases endorphins, often referred to as "feel-good" hormones. Endorphins enhance mood and promote an overall sense of well-being, counteracting the effects of stress hormones like cortisol. Regular practice of laughter yoga can help individuals better manage their stress levels, leading to a more relaxed and positive state of mind.

Sense of Well-Being

The physical act of laughing helps to relax the muscles in the body, relieving tension and stress. This relaxation and happy feeling can persist even after the laughter yoga session has ended, leading to a prolonged sense of physical ease. Regular laughter yoga sessions can help achieve emotional balance. The release of endorphins and serotonin during laughter promotes positive emotions and reduces negative ones, leading to a more balanced emotional state.

Outdoor yoga reduces stress and anxiety, promoting relaxation and overall well-being.

Title:

Content: Chairman of the Board of Directors and Editors
Mohamad Elbaz
Chairman of the Board of Directors and Editors
Mohamad Elbaz
Benefits of Outdoor Yoga
Outdoor yoga merges with nature, fostering a vital fondness for reducing stress, outdoor yoga provides a special opportunity to connect with self and the environment by integrating ancient yoga practice with the restorative properties of the natural world, here ’ s what one should know about the science of outdoor yoga and its significant effects on mental health and wellness.
Outdoor Yoga
The search for mental health and well-being has never been more important than in today ’ s fast-paced society where stress and anxiety seem to be constant companions.
Outdoor yoga is one of the activities characterized by its holistic approach to obtaining inner calm and improving overall well-being.
Outdoor yoga provides a special opportunity to connect with self and the environment by integrating the practice of ancient yoga with the restorative properties of the natural world.
Humans have an innate link to nature, known as biophilia, which plays a vital role in our mental health, research in the International Journal of Environmental Research and Public Health suggests that spending time in natural environments reduces stress, anxiety, and depression by calming the mind and promoting relaxation.
Outdoor yoga exploits this connection by combining the physical and mental benefits of yoga with calming elements of nature. Practicing yoga in the middle of the natural environment allows individuals to immerse themselves in the sights, sounds and smells of the environment, building a deeper sense of calm and reducing stress levels.
The quality of the air we breathe profoundly affects our mental health, with outdoor air typically containing higher levels of oxygen than indoor air, which enhances cognitive function and alertness and reduces fatigue.
Through controlled breathing techniques such as pranayama, outdoor yoga improves fresh air consumption, promotes relaxation and reduces stress, through outdoor yoga, individuals can benefit from the benefits of oxygen-rich air to support mental clarity and emotional balance.
Exposure to sunlight
Sun exposure is critical to maintaining mental health, as it stimulates the production of serotonin, a neurotransmitter associated with mood regulation and happiness.
Sunlight enables the body to manufacture vitamin D, which plays a pivotal role in mental health.
Outdoor yoga provides an opportunity to absorb sunlight, boost serotonin and vitamin D levels, and improve mood and emotional well-being.
However, it is necessary to practice sun safety measures such as wearing sunscreen and looking for shade to prevent excessive exposure to harmful UV rays.

When designing non-traditional yoga classes, consider key factors like yoga mats, clothing, and yoga types.

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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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Trainers should prioritize safety protocols, including consulting doctors for those over 65 and disclosing health concerns before practice.

Title:

Content: Lifestyle
Lifestyle and healthy lifestyle
Today, 19: 00
10 min.
What is useful yoga: says the coach
Irina Dvorkina
General Practitioner
Alexandra Churkina
Hatha Yoga Instructor
Read us in VKontakte Zen
Yoga is an ancient teaching that includes various spiritual, mental and physical practices.
Every year it becomes more and more popular in modern society.
Today, for many people, yoga is an opportunity to escape from the chaotic and busy life.
It is practiced on the mat at home, in gyms and even in an Indian temple.
However, such training has contraindications.
Who will benefit from the practice and who should not?
Took it down with a yoga coach.
What is Yoga
The first thing that comes to mind when a person hears the word “yoga ” is an ascetic in a loincloth that has twisted into a difficult position.
But in fact, physical exercise is just one of the steps of a great way of self-improvement.
Initially, yoga is a philosophical school in ancient India, and therefore this doctrine tries to answer deep questions about the meaning of life and the structure of the world.
One of the conclusions is that the essence of man ’ s problems lies in the excessive anxiety of the human mind.
Which means we need to calm him down.
Where to start yoga classes
A person who studies and practices yoga is called a yogi or yogi.
From the very beginning, it is important to observe the moral and ethical standards described in the books about this doctrine.
It is necessary that a person understands what he will do and what opportunities these classes can open for him.
Then you can connect physical practices on the mat.
Photo by LaylaBird / www.istockphoto.com
To start classes, you only need:
– comfortable, ventilated and warm room;
A place where no one will bother you.
– absence of irritating factors: phone, loud sounds, etc.;
– sports comfortable mat or yoga mat;
- sports or any other clothing that does not hinder your movements.
And after that, when a person is ready physically and mentally, you can try to start meditation.
Such a path, for example, is described in the main book of all who practice yoga, the Yoga Sutras by the Indian philosopher Patanjali.
Today, to a person brought up in Western culture, this may seem esoteric.
Therefore, for many in the modern world, yoga is just an unusual and interesting kind of physical education.
Only then, with a deeper immersion in the topic, a person can get something more for himself.
Photo by fizkes / www.istockphoto.com
Benefits of Yoga
Many experts hold the position that the benefits are provided by those activities that bring pleasure.
And also those where there is an attentive and prepared teacher.
If, for example, this is an hour and a half group classes, where you constantly torment yourself and suffer from unusual exercises on the mat, and at the same time there are 30 more people in the hall and the teacher does not see you and your problems, then it is unlikely that there will be any benefit.
Yoga as gymnastics is very different.
For example:
– Ashtanga Vinyasa Yoga (the practice is powerful and quite dynamic.
A form of hatha yoga.
After such a load, you will probably get very tired and sweat well);
– Hatha yoga (it stands for Ha – sun, Tha – moon.
This is a story about the union of soul and body, the balance of energy.
Hatha includes both statics and dynamics, the pace can be slow);
– Yoga therapy (auxiliary action in certain health conditions, as a physical supplement to the recommendations of evidence-based medicine);
– women ’ s yoga;
Yoga for pregnant women;
Children's Yoga.
There are many other practices.
Naturally, like any physical education, yoga can be both useful and traumatic.
It is very important to choose the direction that is right for you.
Therefore, before classes, be sure to consult with the teacher and doctor.
Photo by FreshSplash / www.istockphoto.com
Yoga is good for men, women and children if you do the exercises correctly.
How useful yoga is for men
1.
Physical health: Practicing yoga helps to improve flexibility, coordination and strength.
This is especially useful for men who exercise regularly.
Increased flexibility and strength help improve performance in training and reduce the risk of injury.
2.
Stress reduction: Regular yoga practice can reduce stress levels and improve mental well-being.
Meditative and breathing exercises help men cope with stress and improve overall mood.
How useful yoga is for women
1.
Improving Flexibility: Practicing yoga improves the flexibility of the body and also leads to the strengthening of the muscles of the back, buttocks and abdomen.
It improves posture and overall appearance.
2.
Emotional management: Yoga includes breathing techniques and meditative practices that help manage emotions, reduce stress and anxiety, and improve overall mental health.
3.
Health promotion: The yoga program improves women ’ s health.
Exercises contribute to the proper functioning of internal organs, stimulate metabolism and improve digestion.
Also, the practice of yoga helps to cope with some of the symptoms of menopause and premenstrual syndrome.
Photo by fizkes / www.istockphoto.com
How useful yoga is for children
1.
Improving physical health: Practicing asanas (postures) and breathing exercises improves muscle flexibility and strength.
Classes also support the proper development of the musculoskeletal system of the child.
2.
Developing concentration and improving learning skills: Yoga helps improve concentration and memory in children.
This has a positive effect on the learning process.
Children who practice yoga are often better at focusing on lessons.
3.
Managing Emotions and Stress: Simple meditation practices and breathing exercises can give children tools to relax, relieve nervous tension, and consciously relate to emotions.
What are the contraindications for yoga classes
First of all, you can not do yoga if a person has any diseases in the acute phase:
– gastritis;
– ulcers;
– heart disease;
– gallstones;
open wounds;
any tumors.
A large list of contraindications in pregnant women and young mothers.
That is why it is very important to warn the teacher about the features of your body before starting the practice.
If you have injuries and you are just starting to practice, it is also better to fully recover from the disease, and only then start yoga.
Are there any alternatives for those who want but can ’ t do it?
It all depends on your purpose.
If you just want to improve your physical well-being, then with a competent approach, yoga helps to solve many health problems.
In yoga itself, there are many different and beautiful directions, for example, yoga therapy.
In it, an individual set of exercises for working with the body is selected for a person.
Photo by SergeyChayko / www.istockphoto.com
And if your goal is peace of mind and harmony in the soul, then breathing exercises are perfect.
In it, the novice yogi sits in a comfortable position, closes his eyes and tries to focus on his breathing, without getting involved in extraneous thoughts.
Respiratory gymnastics is something that vaguely resembles real meditation.
How best to do it: by yourself or with a coach
In short: for beginners - a coach is needed to set up the technique, continuing can do on their own.
There is no single answer to this question.
There are people who really need a coach nearby.
A professional person who can be trusted to tell some features of his body so that he can suggest the right technique.
And there are those who are more comfortable to study at home on video courses.
Both options are possible.
However, it is important to consider the initial data.
If there were injuries, if there are questions about well-being, then it is more reasonable to have a reliable coach nearby.
What is the difference between yoga and fitness
Yoga is a great way.
And this path goes far beyond such concepts as fitness and physical education.
Some even believe that any other activity, such as running or dancing, can also be considered as yoga.
If it helps to solve your main tasks – to free the mind from meaningless fluctuations or to become a better body and soul, then this can be a good alternative.
Photo by fizkes / www.istockphoto.com
A set of exercises for yoga classes
Here are a few exercises that can be included in a set of yoga classes.
But before starting the practice, it is important to consult with an experienced instructor.
Bundle: mountain pose, chair pose, plank, dog face down, warrior pose -1, plank, dog face down, warrior pose -1 on the other leg.
Mountain pose:
1.
Stand up straight, feet together;
2.
Distribute the weight of the body evenly on both legs;
3.
Spread and relax your shoulders.
4.
Open your fingers and put them behind your back.
5.
Extend the neck and lift the chest;
6.
Look straight ahead;
7.
Hold the pose for 1-2 minutes, not forgetting about breathing.
Chair pose:
1.
Stand straight, legs at shoulder width;
2.
Raise your hands along your ears, parallel to each other and fold your palms in a prayer gesture;
3.
Raise your heels and lower your pelvis down, as if sitting on an invisible chair;
4.
Straighten your shoulders and keep your spine straight;
5.
Hold the pose for 30 seconds – 1 minute, not forgetting about breathing.
Plank:
1.
Take the rest position lying down and place your hands directly under the shoulders;
2.
Pull your legs back, placing them on the width of the hips;
3.
Tighten the stomach, straining the muscles of the cortex;
4.
Keep a straight line from head to heel;
5.
Hold the pose for 30 seconds – 1 minute, not forgetting about breathing.
Dog face down:
1.
Take position the emphasis lying down;
2.
Put your hands slightly wider than your shoulders and lean on them.
3.
Take your hips back and up.
Hands and spine are stretched in one line;
4.
Move the legs so that the knees are under the hips;
5.
Relax your head by placing it between your shoulders.
6.
Hold the pose for 30 seconds – 1 minute, regulating breathing.
Warrior pose 1:
1.
Take a big step forward with your left foot.
2.
Turn your right foot 90 degrees outwards and your left foot 45 degrees to the right, your heel is on the floor.
3.
Bend the right knee to the right angle, do not let it go beyond the sock.
4.
Raise your hands, reach up.
5.
Hold the pose for 30 seconds – 1 minute, then repeat on the other side.
Remember that before doing any physical exercise, including yoga, it is important to consult a specialist, especially if you have any medical problems or limitations.

Proper breathing and core activation are essential in non-traditional yoga classes.

Title:

Content: Recommended NZ | Guide to Money | Gimme: Competitions - Giveaways

Yogi apprentices 'heal hurting bodies through movement and breath'

Contributor:
Fuseworks Media

Working with people as they find their ‘aha’ moments is what keeps Rebecca Harford coming into work every day.

Rebecca and her husband Jeremy are the co-owners of Adapted Yoga and Pilates, a unique Christchurch-based studio with a mission to help everyone find a practice that’s safe, fun and enriching.

Right now, Rebecca is supporting a number of her staff through the Skills Active Exercise Professional apprenticeship, https://www.skillsactive.org.nz/our-qualifications/exercise/apprenticeship-new-zealand-apprenticeship-exercise-professional-level-4/. But teaching and learning have always been passions for her.

Rebecca first came to yoga during her university years. She was pretty sure yoga was frivolous, so her instinct was to learn more about it to confirm her suspicions.

"I had been playing rugby, and was also right into weightlifting and powerlifting. So yoga was quite a different way of looking at the world," Rebecca says. As it turned out, she disproved her theory, and discovered the beginning of a lifelong passion for yoga, which grew to encompass Pilates as well.

Once she finished her degree in physical education, Rebecca left for a stint working on cruise ships, and for three years she taught as many as 28 yoga and Pilates classes a week - a very solid grounding for her teaching career.

After returning to New Zealand, she ended up in a role with ACC, and it was there, working with ACC clients, that the seeds were planted that would eventually lead to the creation of Adapted Yoga and Pilates. The studio welcomes everyone through its doors, including those with disabilities or conditions, so that they can get the life-changing benefits of moving their bodies and using their breath.

"There are so many broken people that need exercise and wellbeing, and there is just not a huge amount of support for them out there. I got frustrated with that [at ACC] and I wanted to do more to help people.

"The difference between us and some other studios is that we are truly open to anybody. Our teachers are able to create a challenging class for people that need challenge, and a safe class for those who need more support. And our ethos is always ‘first do no harm.’"

Rebecca says yoga and Pilates can help everyone, no matter their limitations, and it’s inspiring to see it happen.

"I just love seeing people get their ‘aha’ moment. So even the really simple stuff like how to breathe deeply. Or how to activate their core. Those really basic things that they can take into everyday life, and which will make life better."

These things may be basic or simple, but that doesn’t mean they’re easy for everyone, she adds.

"Even just how to get the right muscles working [can be challenging]. Especially for people that were too scared to try. There are so many women, in particular, that aren’t happy with their bodies or they are in pain or they are anxious.

"In my job I get to see those people change, and think ‘Hey, this is actually something I can do, and I can do it well, no matter how broken I might be.’ It’s really special seeing things click for people."

Broadening horizons through learning on the job

Rebecca is enjoying supporting her teaching staff as they complete their Skills Active apprenticeships. She gets together with the apprentices for regular practical and theory sessions, and is always available for questions, advice and encouragement.

"There is a lot of work involved but it’s worth it. It’s been a really interesting experience and I’ve learned quite a lot as a mentor to my team.

"You need to have an environment where people are okay to make mistakes and ask questions. And I think it’s helpful to have more than one person on hand to ask, because we all learn differently and present information in different ways."

Rebecca is also a registered Skills Active assessor, and assesses the parts of the programme that are within her assessment scope.

She notes that many yoga and Pilates teachers haven’t gone through what others in the wider exercise industry would see as the foundations of being a fitness professional.

"The training that they’ve done doesn’t usually come with the same level of focus on anatomy and physiology, or the cultural awareness side of things. So it’s great to be able to give them that foundational base, and to fill in any gaps that might have happened between their teacher training and going forward."

It also helps to broaden their horizons as exercise professionals, Rebecca adds.

"They can start to have conversations with allied health professionals and personal trainers about their shared clients. And it gives them an opportunity to work more broadly in the various roles that the industry can offer.

"It’s just awesome to see people who were already good teachers, gaining more confidence in their knowledge and abilities. And it helps them to give even more to their students."

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Aerial yoga requires core and upper limb strength and instructors should have varied methods to ensure safety and effectiveness.

Title:

Content: If you want to play fancy punch power, you can't do small aerial yoga fairies need to practice muscle.
Post Date: November 02, 2021
Aerial yoga fever has swept Asia in the past two or three years, and many stars have been seen on social media wrapped around their bodies with silk cloths, hanging in the air like fairies to make a "beautiful mirror" stretching action, and fashionable ladies are also eager to try.
But these seemingly effortless movements, in fact, the difficulty is not small, must have a certain core muscle and upper limb strength to do, no expert guidance, should not be casually imitated!
New School Yoga Exercises All Body Muscles
Aerial yoga is the use of silk to create a suspended hammock (hammock) to support the body, or the silk wrapped around the body, to practice various yoga styles.
Ariel, a tutor with 3 years of experience in aerial yoga, pointed out that the traditional yoga done on the ground is also known as “Hatha Yoga ” and has a history of more than 1,000 years in India.
Aerial yoga has only begun to develop in the last 10 years and belongs to the new school of yoga.
When it comes to yoga, the first thing that people think of may be the beautiful stretching exercises that improve body flexibility and posture.
The word Hatha means “power ” in Sanskrit, and“ ha ” is the sun, and “da ” refers to the moon. Hatha yoga is practiced to better control the body and achieve physical, mental and spiritual integration, so meditation, breathing exercises, etc., are also important parts of yoga practice.
Ariel said: “Modern aerial yoga combines pilate and dance movements, and the movement is beautiful. ” Compared to the pursuit of spiritual fit, new yoga, such as aerial yoga, is closer to exercise and can exercise the muscles of the whole body, which is based on the strength of the upper limbs and core muscles.
Just because the history of aerial yoga is not long, Ariel said that there is still no specific set of "standard" actions and processes, and different instructors have different methods and styles of interpretation.
High strength, low muscle strength, foot shock.
The aerial yoga posture is very beautiful, so that the beautiful woman who loves to "punch" is eager to try, but it is absolutely not low in physical and muscle strength requirements.
The common action is to grasp the silk cloth with both hands, using the strength of the arm and back to lift the whole person. "People with zero movement foundation, when they first started school, they will be very hard, especially women's upper limb strength is usually insufficient, can not support the body, but men learn to have advantages."
Since the whole person is supported by a hammock, it is necessary to have strong core muscle strength to keep the hammock stable, otherwise it is impossible to shake around and complete the action.
She stressed that the fancy posture is supported by the arm and abdomen, and the intensity of the exercise is very high. Even if you practice a little or just do a punch, you will be panting after a while.
Ariel said that usually 1 hour novice air yoga session, the instructor will lead the students to do 40 minutes of warm-up stretching, thoroughly stretching the chest, back and leg parts to avoid injury; next about 10 minutes to train the core muscle group, the last 10 minutes to do some more difficult "punch" fancy action.
"For students who have no basic exercise, 10 minutes of fancy (movement) exercise is enough, for example, when beginners step on a hammock, some people will have a foot shock due to lack of muscle strength."
Therefore, Ariel believes that students have a foundation for exercise, which is helpful for learning aerial yoga.
Ariel says that beginners can start with simple stretching exercises. “Hanging bed is like an auxiliary tool to help you do things you can ’ t do in normal times, such as inverting. In traditional yoga, it is an advanced movement, but with hanging bed help, new hands can do 1 or 2 lessons. ”
It's not a good idea to watch a movie and learn by yourself.
In the era of Internet development, why not go online and follow the video content to teach yourself, save a tuition fee, and rent yourself a place to play? Ariel said, this idea is not advisable, "novice definitely not! Aerial yoga has a lot of action, especially fancy, once you do the wrong steps, tense hands will fall from high, the consequences can be very small."
She suggested that the trainees should have at least half a year of aerial yoga experience, and have a certain foundation to rent a venue for practice.
In addition, there are also some safety issues to pay attention to when playing aerial yoga, such as movement, "aerial yoga has a lot of movement of the body with silk cloth, but try not to tighten joints, such as wrists, elbows, ankles and other positions, otherwise it is easy to sprain."
In terms of clothing, it is advisable to wear yoga leggings or comfortable sports pants, "many actions will tighten the thighs and pelvis, to avoid excessive friction between the hammock and the skin, and it is best to have close clothing protection."
Text: Shen Qing
Editor: Lin Hsiao-hui
Facebook @ Ming Pao Supplement
Health Net: Health.
Mingpao.com
Copyright © 2019 Mingpao. All Rights Reserved.
RELATED

Peloton Yoga offers classes for different levels and needs with expert instructors providing personalized modifications.

Title:

Content: Peloton Yoga: A Comprehensive Guide to the Best Yoga Classes on Peloton

Peloton is a well-known fitness company that offers a variety of workout options, including cycling, running, strength training, and yoga. Peloton yoga is popular among fitness enthusiasts who want to improve their flexibility, balance, and strength. Peloton yoga classes are led by world-class instructors offering various teaching styles and training backgrounds to cater to different needs and preferences.

Peloton yoga is available both live and on-demand, making it easy for users to fit yoga into their busy schedules. The Peloton app offers a variety of yoga classes, including vinyasa, power yoga, restorative yoga, and yoga conditioning. Users can choose courses based on their experience level, mood, music style, and fitness goals.

Peloton yoga is more than just a workout; it is a way to connect with oneself and find inner peace. Peloton yoga focuses on diving deep into specific poses, body parts, or even moods. Regarding the recovery element of Peloton yoga, consider it a rest day. Peloton yoga helps users to improve their physical, mental, and emotional well-being, making it a great addition to any fitness routine.

What is Peloton Yoga?

Peloton Yoga is an on-demand yoga program offered by Peloton. It is designed to help users improve their flexibility, strength, and mindfulness through various yoga classes. Peloton Yoga has a range of classes for all levels, from beginner to advanced, and offers live and on-demand classes.

The program is rooted in five elements of the practice: foundation, power, focus, recovery, and unity. Each element allows members to curate their practice to match their interests, experience, and ability. Peloton yoga focuses on diving deep into specific poses, body parts, or even moods. Regarding the recovery element of Peloton yoga, think: rest day. As the name suggests, it is designed to help users recover from intense workouts and reduce stress levels.

Peloton Yoga offers a variety of classes, including Vinyasa, Hatha, and Yin yoga. Vinyasa yoga is a dynamic style of yoga that links breath with movement. Hatha yoga is a slower-paced practice that focuses on holding poses for longer periods. Yin yoga is a restorative practice that involves holding poses for several minutes to release tension and increase flexibility.

Peloton Yoga also has a range of expert instructors who guide users through their practice. The instructors are experienced and certified yoga professionals who offer personalized instruction and modifications for all levels.

Benefits of Peloton Yoga

Physical Benefits

Peloton Yoga is a great way to improve your overall physical health. The practice can help you build strength, increase flexibility, and improve your balance. Additionally, it can help you manage your weight by burning calories and reducing stress levels. Here are some of the physical benefits of Peloton Yoga:

  • Builds strength in the muscles
  • Increases flexibility and range of motion
  • Improves balance and stability
  • Burns calories and promotes weight loss
  • Reduces stress and tension in the body

Mental Benefits

In addition to the physical benefits, Peloton Yoga can positively impact your mental health. The practice can help you reduce stress, improve your mood, and increase your overall well-being. Here are some of the mental benefits of Peloton Yoga:

  • Reduces stress and anxiety
  • Improves mood and promotes feelings of happiness
  • Increases mindfulness and self-awareness
  • Boosts overall sense of well-being
  • Improves sleep quality and duration

Social Benefits

Peloton Yoga is also a great way to connect with others and build community. The practice can help you meet new people, make friends, and develop a support system. Additionally, it can help you feel more connected to your body and your surroundings. Here are some of the social benefits of Peloton Yoga:

  • Connects you with like-minded individuals
  • Offers a sense of community and support
  • Provides opportunities for personal growth and development
  • Encourages a sense of connection to your body and surroundings

Peloton Yoga Classes

Types of Classes

Peloton offers various yoga classes catering to different levels and preferences. The classes are grouped into three categories that fall under the area of “foundation”: Yoga Flow, Yoga Basics, and Yoga Anywhere. Yoga Flow classes are designed for intermediate and advanced yogis who want to challenge themselves with dynamic sequences. Yoga Basics classes are ideal for beginners or anyone who wants to improve their alignment, breathing, and mindfulness. Yoga, Anywhere classes, are perfect for those who want to practice yoga on the go or in limited space.

Instructors

Peloton has a team of world-class yoga instructors bringing unique styles and expertise to each class. Some popular Peloton yoga instructors include Kristin McGee, Aditi Shah, and Denis Morton. Each instructor’s bio on the Peloton website provides information about their background, certifications, and teaching philosophy. Members can choose their favorite instructors and follow their classes for a consistent yoga experience.

Class Formats

Peloton offers several class formats that combine yoga with other disciplines such as strength, cardio, and meditation. Some popular designs include Yoga Bootcamp, Yoga Flow + Meditation, and Yoga + Stretching. Yoga Bootcamp is a high-intensity workout that combines yoga poses with strength and cardio exercises. Yoga Flow + Meditation is a calming practice focusing on breathwork and mindfulness. Yoga + Stretching is a gentle class that helps to release tension and improve flexibility. Overall, Peloton yoga classes provide a comprehensive and personalized yoga experience for members of all levels. With various class types, expert instructors, and innovative formats, Peloton easily incorporates yoga into your fitness routine.

Peloton Yoga Equipment

When it comes to practicing yoga on Peloton, there are a few essential pieces of equipment that you will need. The right clothing and a yoga mat are the two main items you will need to get started. It is vital to wear comfortable and breathable clothing that allows for a full range of motion. A high-quality yoga mat will provide the necessary grip and cushioning to support your practice. Peloton offers its own branded yoga mat, but other options are available on the market.

In addition to the basics, there are a few optional pieces of equipment that you should consider. Yoga blocks, a yoga bolster, and a yoga strap, can all be helpful tools to enhance your practice. Yoga blocks provide extra support and stability during certain poses, while a yoga bolster can be used for seated and standing postures. A yoga strap can help you deepen your stretches and improve your flexibility.

While not essential, you should consider adding a few non-essential items to your practice. An eye pillow can be used during savasana to help you relax and unwind. Liquid chalk can also be helpful if your hands get sweaty during your practice, providing extra grip on your mat.

Overall, the equipment you need for Peloton yoga is relatively minimal. Investing in high-quality basics such as a yoga mat and comfortable clothing is a good place to start, and you can add additional pieces as you progress in your practice.

Peloton Yoga Membership

Peloton offers a variety of membership options for those who want to practice yoga. All memberships come with access to the Peloton App, live and on-demand classes, personalized class recommendations, and training programs.

The Peloton Yoga Membership is perfect for those who want to focus exclusively on yoga. This membership provides access to various yoga classes, programs, and instructors. With the Peloton Yoga Membership, you can choose from beginner, intermediate, or advanced classes and classes that focus on specific areas like flexibility, strength, and balance. In addition to the yoga classes, the Peloton Yoga Membership also includes access to Peloton’s yoga instructors.

The instructors are experienced and knowledgeable, and they provide guidance and support to help you get the most out of your practice. You can choose to follow a specific instructor or try out different instructors to find the one that works best for you. If you need more time to be ready to commit to a Peloton Yoga Membership, you can also access yoga classes through the Peloton App Membership.

This membership provides access to Peloton’s classes, including yoga, cycling, running, and strength training. You can take yoga classes as part of your overall fitness routine or focus exclusively on yoga when you want to. Overall, Peloton’s yoga memberships are a great way to practice yoga from your home. With a wide range of classes, programs, and instructors, you can find a practice that works for you.

Conclusion

Peloton Yoga is a great option for those looking to practice yoga from their home. With various classes to choose from, including different difficulty levels and lengths, there is something for everyone. Peloton Yoga also offers classes that focus on specific body areas, such as arms, core, and glutes, making it an excellent option for cross-training.

The five elements of Peloton Yoga – foundation, power, focus, recovery, and unity – provide a framework for members to curate their practice to match their interests, experience, and ability. The instructors are knowledgeable and skilled, giving clear instructions and modifications for different levels.

In general, Peloton Yoga classes are good for enhancing recovery, improving athleticism, and increasing performance. They offer restful workouts and meditation for healing and focus, while providing challenging courses for those looking to improve their strength and flexibility. Overall, Peloton Yoga is a great option for those looking to practice yoga in a convenient and customizable way.

Trainers of non-traditional yoga classes should consider clients' health conditions, fitness levels, and personal goals.

Title:

Content: The Benefits of Earning a Personal Trainer Certification

words Al Woods

Earning a personal trainer certification holds significant importance in the realm of fitness and opens doors to numerous benefits. In this article, we will explore the advantages of obtaining a personal trainer certification and why it is worthwhile. By gaining enhanced knowledge and expertise, establishing credibility and professionalism, accessing expanded job opportunities, attracting and retaining clients, building professional networks, and fostering personal growth and development, individuals can thrive in their personal training careers and make a lasting impact in the fitness industry.

Enhanced Knowledge and Expertise

One of the primary benefits of earning a personal trainer certification is acquiring in-depth knowledge in key areas. As a certified personal trainer, you delve into the intricacies of anatomy, exercise physiology, and nutrition. This comprehensive understanding allows you to design effective workout programs tailored to individual needs. You can ensure optimal client results by delving into various training techniques and their applications. Moreover, staying updated with the latest industry trends and research is crucial, enabling you to provide cutting-edge advice and guidance based on evidence-backed methodologies. Several certifications can give you these benefits, but according to PTPioneer’s experienced coaches, the best nutrition certification is the ISSA certification, closely followed by NASM, Precision Nutrition Certification, and the Fitness Mentors Fitness Nutrition Specialist certification.

Credibility and Professionalism

Earning a personal trainer certification establishes credibility and professionalism, which is essential for building trust among clients and employers. By holding a recognized certification, you differentiate yourself from non-certified trainers, showcasing your commitment to maintaining high professional standards. Your certification is a testament to your dedication to professional growth and development, instilling confidence in those seeking your services. Moreover, having a certification increases your chances of securing employment and opens doors for career advancement opportunities in the competitive fitness industry.

Expanded Job Opportunities

A personal trainer certification provides access to various job opportunities within fitness centers, gyms, and health clubs. With this credential, you can also explore freelance or independent personal training, offering flexibility and autonomy in your career path. Additionally, certification equips you to work with diverse populations, including athletes, seniors, and individuals with specific health conditions. This opens avenues for specialization in niche areas such as corrective exercise or sports performance, allowing you to cater to unique client needs and carve a distinct professional niche.

Client Attraction and Retention

Certification credentials are crucial in building trust and confidence in potential clients. You demonstrate competence and proficiency in guiding clients toward their goals by showcasing your certified status. Moreover, being a certified personal trainer gives you a competitive advantage over uncertified trainers, positioning you as a trusted and reliable professional. Applying your knowledge and skills effectively enhances client satisfaction and loyalty, fostering long-term relationships and a positive reputation in the industry.

Professional Networking and Resources

Obtaining a personal trainer certification provides access to valuable professional networks and associations. These connections offer collaborative opportunities and mentorship programs, enabling you to learn from seasoned professionals and exchange knowledge and experiences. Additionally, certification grants access to many resources, including research articles, training materials, and industry conferences. By staying connected with like-minded professionals, you can stay updated on the latest advancements and trends, ensuring continuous growth and improvement in your practice through workshops, webinars, and seminars.

Personal Growth and Development

Beyond the professional advantages, earning a personal trainer certification facilitates personal growth and development. As a certified trainer, you develop strong communication and interpersonal skills, enabling you to connect with and motivate your clients effectively. Leadership skills are honed, allowing you to inspire and guide individuals on their fitness journeys. Moreover, the certification process enhances problem-solving and critical thinking skills within the context of fitness, equipping you to address unique challenges and create innovative solutions. Pursuing a personal trainer certification fosters a lifelong passion for health, fitness, and helping others, igniting a sense of purpose and fulfillment in your chosen career.

Conclusion

The benefits of earning a personal trainer certification are abundant and far-reaching. From enhanced knowledge and expertise to credibility and professionalism, expanded job opportunities, client attraction and retention, professional networking, and personal growth and development, certification empowers individuals to excel in the field of personal training. By pursuing certification, you embark on a journey of continuous learning, personal and professional growth, and a commitment to excellence. Embrace a personal trainer certification’s advantages and embark on a rewarding career in the thriving fitness industry.

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Yoga has numerous health benefits, including reducing stress and anxiety and promoting well-being.

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Content: Hindustantimes wants to start sending you push notifications. Click allow to subscribe

4 Yoga asanas and Pranayam technique to prevent chronic health conditions

ByZarafshan Shiraz, Delhi
Apr 11, 2023 08:03 PM IST

Yoga is an effective way to prevent chronic health conditions. Here are 4 Yoga asanas and Pranayam technique that you should add to your fitness routine

Yoga is an ancient practice that has been shown to improve physical, mental and emotional health as it involves a series of postures, breathing exercises and meditation, which can help reduce stress, improve flexibility, strength, balance and promote relaxation and fitness experts believe that it is a safe and effective way to prevent and manage chronic health conditions. A 2017 study found that practicing Yoga for six months reduced body weight, BMI and waist circumference in overweight and obese adults.

A 2016 study found that practicing Yoga for 12 weeks improved bone mineral density and reduced bone turnover in postmenopausal women with osteoporosis while a 2013 study found that practicing Yoga for eight weeks reduced symptoms of depression and anxiety in patients with major depressive disorder.

Another 2016 study found that practicing Yoga for six months improved glucose control in patients with type 2 diabetes while a 2014 study found that practicing Yoga for three months reduced systolic blood pressure in hypertensive patients. However, it is important to consult with a healthcare provider before starting a new exercise program, especially if you have a chronic health condition or are pregnant.

In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, suggested 4 Yoga asanas and Pranayam technique to prevent chronic health conditions:

  • Bhastrika Pranayam Technique

Method - Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana). Straighten your back and close your eyes. Place your palms on your knees facing up (in Prapthi Mudra). Inhale and fill your lungs with air. Exhale completely. Inhalation and exhalation should be done in a 1:1 ratio. For example, if you breathe in for 6 counts, you must take 6 counts to exhale

Duration - You may begin by practicing this breathing technique for five minutes a day and gradually increase it with time.

  • Paschimottanasana

Method - Begin with Dandasana. Ensure that your knees are slightly bent while your legs are stretched out forward. Extend your arms upward and keep your spine erect. Exhale and empty your stomach of air. With the exhale, bend forward at the hip and place your upper body on your lower body. Lower your arms and grip your big toes with your fingers. Try to touch your knees with your nose. Hold the asana for 10 seconds.

  • Utkatasana

Method - Begin with Samasthithi. Join palms to form namaste at your heart chakra and raise your arms up. Bend your knees and slowly lower your pelvis. Ensure that your pelvis is parallel to the floor with a 90degree bend at the knees. Align your ankles and knees in one straight line. Focus your gaze towards your namaskar. Ensure that your spine remains erect and avoid hunching of the back. Hold the posture for 10 seconds.

  • Naukasana

Method - Lie down on your back. Bring your upper body 45° off the floor. Pivot your body weight on your hips and lift your legs 45° off the floor. Your toes must be aligned with your eyes. Try to prevent a bend in the knees. Keep your arms parallel to the ground and pointing forward. Tighten your abdominal muscles. Straighten your back.

  • Tiryaka Tadasana

Method - Begin with Samsthiti and come into Hastauttanasana posture. Join your palms to form Pranam mudra. Now, slowly bend your body towards the right side. Stretch as much as possible. Hold this posture for a while. Repeat on the other side.

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Incorporating novelty elements into yoga classes can pose risks, including overexertion and injuries like sprains and strains.

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Content: Exercise & Fitness ｜ Learn Yoga by Yourself at Home Don ’ t Force 3 Common Injuries to Be Careful
Filed to: Health 2.0
Published: Updated:
Many people practice yoga, but this exercise, which is considered relatively safe, actually has a potential risk of harm!
Physical therapists warn that doing more than your body ’ s load and not understanding the correct physique can cause sprain or strain.
The most common areas of injury include knee, waist and back, shoulder and neck. If you want to avoid injury from yoga, it is recommended that beginners should be led by a teacher and do not overchallenge themselves.
Watch the instructional video as a beginner practicing yoga is vulnerable to injury
Wu Lifan, a physiotherapist at Sang Yue Chang Clinic in Taiwan, said that there were female patients who did not dare to go to the gym because of the epidemic, but wanted to continue to exercise, so he opened YouTube's yoga teaching video and followed it at home.
However, the woman only did it twice, she felt that her right shoulder was very painful and did not dare to do it again, and after two days of rest, she still did not improve, but became more and more uncomfortable, and the doctor found that it was a posture error that caused sports injuries.
3 Common Injuries (see below)
+ 4
Yoga injuries are half as high as thought and symptoms last for six months.
Wu said that yoga is a popular exercise in the world, and research shows that yoga can improve depression, regulate mood and stress, and promote sleep, because it is considered a relatively safe exercise, so the age of participants is almost unlimited, from children to the elderly.
However, the clinic will still encounter people who are injured by yoga.
He said that the sports injury rate of doing yoga may be higher than we think!
According to a 2019 study of 2,620 yoga practitioners conducted by Wiese and other scholars in the United States and Denmark, more than half of them have experienced injuries due to yoga style, and 72% of them have symptoms lasting more than six months.
Related article: Exercise fitness | Is winter sports particularly vulnerable to injury?
Cold weather watch out for 4 sports injuries
+ 5
Common sprain and strain, these 3 areas are the most vulnerable.
Wu explained that doing yoga injuries is mainly due to making movements that exceed their body load, and do not understand the correct yoga style, and the more common injuries are sprain and strain.
Some common injury sites are as follows:
1. Knee:
Common pain in the inner and outer sides of the front knee, or near the back of the knee.
This may be due to the fact that when the knee is bent, the patella is not aligned to the second and third toes, resulting in an imbalance in the myofascial lining on the inner and outer sides of the legs.
2. Waist:
In yoga practice, if the lumbar spine is too bent, it will cause the original core muscle strength is insufficient, the lumbar spine is unstable, or the intervertebral disc is inclined to produce low back pain; at this time, it should be avoided to fold the waist, and start, strengthen the contraction of the abdominal transverse muscle.
3. Shoulder neck:
In addition, because of the lack of muscle control of the shoulder, and the frequent shrugging of the shoulder, it will also cause shoulder pain, so in addition to starting the deep neck flexor muscle group, but also pay attention to the use of arm support to avoid shoulder shrugging.
Related Articles: Hot or Cold Compression?
Heat or aggravate inflammation within 24 hours after injury
+ 6
Don't overchallenge yourself.
In addition to the above three parts, the other major joints of the body, such as elbows, wrists, hips, ankles, and even hands and feet, may have symptoms due to the practice of yoga. Therefore, it is recommended that beginners take a course led by a qualified teacher to learn the correct and suitable body style.
Once the symptoms appear and do not disappear after the rest, it is recommended to seek the assessment and advice of a physiotherapist, and early intervention with manual treatment and exercise prescription can prevent the symptoms from worsening and achieve the best recovery effect.
Extended reading:
3 Ways to Find the Causes of Lower Back Pain 5 Exercises to Stay Away from Sciatic Nervous Pain
[This article is reproduced under the license of Health 2.0.]
"The content of this article reflects the views of the original author and does not represent the position of Hong Kong 01."

Trainers should take steps to mitigate risks by providing proper warm-up and cool-down routines and modifications for students with injuries or limitations.

Title:

Content: Exercise is always injured? Running, heavy training, yoga common injuries are these remember to warm up and exercise
Heho Health
The national sports atmosphere is improved, through sports to maintain fitness, improve health, but usually lack of exercise habits of office workers, every holiday is desperate to make up, become "holiday athletes", many people are injured and even cause the recurrence of old diseases.
What are common sports injuries?
What should I pay attention to when exercising? Let a professional doctor tell you!
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According to the data of the Heho Health Survey, the top five most popular exercises for office workers are walking, walking (such as walking after meals / aimlessness), running, heavy training and yoga.
According to Su Yuzhong, chief physician of orthopedic department at Chi Mei Medical Center, walking and walking are the most popular, mainly due to low exercise intensity and low threshold, but their effect on weight loss and body building or improving cardiopulmonary function is limited.
As for running, heavy training and yoga, although it is strong enough, it is also worth noting that it is easy to cause sports injuries of varying degrees.
Su Yu-chung also points out that office workers are more likely to be injured by improper posture or improper exercise due to prolonged sitting or poor posture, or because they do not have sufficient knowledge of exercise.
Common Running Injuries for Office Workers: Insufficient Leg Muscle
Su Yu reminds that about 30% of the most common injuries in running are in the knees, 20% in the lower limbs, and 10% in the ankles. The common symptoms are "patellar pain syndrome", commonly known as "runner's knee", which is prone to pain in the front and around the knee. When the patient runs, the muscles attached to the tibia are pulled excessively, and the periosteum is easily inflamed.
In addition to the above two injuries, running is also prone to "iliotibia syndrome", the thick fascia outside the knee, rubbing bones, tendons, and sacculus caused by inflammation; "Achilles tendon inflammation" is caused by swelling and inflammation in the heel; and "plantar fasciitis" and "ankle sprain" are also common in the foot.
Su Yuzhong reminded that these injuries are prone to occur in people who usually lack training and insufficient muscle mass, resulting in excessive friction of the patella during repeated movements of the knee. The same is true of the iliotibia, the periosteum of the calf muscle, and the Achilles tendon.
Appropriate warm-up, stretching, usually appropriate heavy training to maintain muscle mass, continuous activity can make the body and muscle memory better, and maintain a sense of balance, in order to avoid injury, once the injury occurs, remember to timely medical attention, do not hard support is the best policy.
Common Heavy Training Injuries for Office Workers: Open Training Hides the Danger
With the improvement of fitness in recent years, many people have begun to try various types of heavy training. In addition to the group that has drilled into the field of solid weight lifting and bodybuilding, more people are accustomed to include open-type functional training such as kettle bell, stretching, and running, but the probability of injury is also higher for those who lack exercise experience.
According to a study by the international journal PubMeD on "Open Training and Injury Risk", 26% of open training injuries are most common in the shoulder, 24% in the spine and 18% in the knee.
In addition, for a small number of people who are interested in retraining, there are more injuries to the spine than the knee. Because of the repeated pressure on the spine, it will be flat after a long time, and long-term chronic back pain, and through rehabilitation, massage, and acupuncture, it is likely that there is a risk of "compression fracture".
The doctor warns, "If the body has any symptoms, it is necessary to take a proper rest, but people who are fond of fitness often have to force themselves to stop training.
Su Yuzhong pointed out that the injured group is often older men or people who have old injuries themselves, have no coach or lack training experience.
Therefore, people at home do not watch videos to learn fitness, and the exercise with higher intensity and harder movements should be better trained with the help of professional guidance coaches.
Common yoga injuries for office workers: air yoga is the most alert
"Pilates" and "Yoga" are loved by many actresses and young women. Among them, yoga exercises emphasize the coordination of posture and softness. Pilates emphasizes muscle strength training, but the intensity of exercise is lower than other items, and in the case of warm up exercises, the damage to the body is not great, and even helps to relieve pain.
According to the literature, yoga and pilates have chronic pain relief effects, such as back pain, neck pain, and sports injuries.
Su Yuzhong said, but if they already have bone spurs and herniated discs, which lead to nerve pressure or narrow cervical vertebrae, they must pay attention to measuring force to avoid injury.
If someone feels pain while doing yoga, it is very likely that the body will have old injuries, bone spurs, and cervical stenosis. "When the body is stretched and the nerves are uncomfortable, you can find out the symptoms. If you can't improve after the doctor, you should avoid your own limits when performing stretching."
Su Yuzhong enumerates that yoga has a lot of movements that require the palm to support the ground, but if the wrist ligament is injured and the joints are unstable, it will be easy to deteriorate, and even some people feel neck strain when stretching, only to find that the original cervical vertebra of the body has been degraded, it is recommended that yoga exercises need to be operated under the guidance of a professional teacher.
In addition, it should be noted that with the rise of various types of yoga, many people grab the "air yoga" experience when the fairy takes a beautiful posture, but with a soft cloth wrapped around the body as support is very much needed core strength, lack of exercise office workers are prone to accidents due to entanglement and careless operation.
Su Yuzhong said that in the past, there has been a woman because of the hanging process of aerial yoga, the finger because of the tape entangled, the body weight in the fall process caused the finger bone and dislocated, need to use a fixed belt for rehabilitation, if the serious need to carry out hand surgery, need to pay special attention to the protection of the fingers and ankles.
In addition, the use of protective equipment to help the body support or prevent injury is also very important, remember to choose a brand of protective equipment, you can also ask the coach or doctor 's own suitable strength and suitable size, do not buy unknown protective equipment, easy due to poor material allergies, or because not according to the human engineering to make the contact site more painful, or even increase the risk of deterioration.
How to prevent second degree of sports injury? It is important to adjust the target
The lack of warm-up and recovery exercises, and the wrong exercise habits are the causes of sports injuries, but many people are still lightly injured.
Su Yuzhong said that many people clearly know that they are injured, but in order to maintain the goal of the "exercise menu", repeated use of the injured part, resulting in inflammation to the point that it is impossible to repair, even if you rest for a long time, it is difficult to recover.
Therefore, to avoid the second occurrence of sports injuries, is to temporarily abandon the target, and pay attention to their own physical conditions, after exercise remember to raise the part, rest, ice, stretching, exercise is indispensable.
In addition, there are coaches or teachers who ask you to make actions that exceed the limit of the body, and do not be embarrassed to refuse, which can reduce the intensity and prolong the time. After all, people who exercise for a long time understand that the body is a valuable asset and take more care of it.
[00: 03: 45.560] and [00: 03: 45.
Specialist: Su Yuzhong, Chief Physician, Orthopedic Department, Chi Mei Medical Center
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Trainers can minimize risks by being aware of potential contraindications and providing a supportive environment for all students.

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Content: Log in to the mail
Yoga for beginners: seven basic exercises for the whole body
Yoga is often understood as physical exercise for stretching.
But that's not exactly true.
Yoga is a whole system of different practices that develops the body and spirit of a person.
In a broad sense, yoga is a way of life, behind which there is a certain worldview and philosophical knowledge about the principles of the world order and the place of a person in the world.
The basic concepts of yoga were formulated between the second and fourth centuries BC, but they do not lose their relevance today.
Even then, the father of modern yoga guru Patanjali compiled his famous Yoga Sutras - a set of 196 aphorisms that reveal the essence and philosophy of yoga.
This legendary treatise is divided into eight sections.
The first two talk about lifestyle, that yoga should lead a quiet life, be benevolent, take care of physical and mental hygiene and meditate.
Negative feelings need to be completely eradicated, as they do not bring any benefit.
The third and fourth sections deal with the physical side of yoga.
It contains a detailed description of asanas - exercises that contribute to increasing vital energy and improving the physical body.
The last four sections deal with the evolution of the mind and mental qualities of a person through meditation and training of mental abilities.
In the modern world, of course, yoga is considered rather as gymnastics, strengthening the body.
Doing yoga regularly, you can increase the overall level of health, adjust the work of individual organs, adjust the figure, “tighten ” muscles and skin.
Who benefits from yoga?
Yoga classes are suitable for almost everyone.
This is not a sport, but rather exercise therapy, so you can start practicing yoga at any age.
There is yoga for children, for the elderly and even for future mothers.
Starting to do yoga, do not worry that you may not be mobile enough.
Yoga is designed to develop flexibility and plasticity.
As a health practice, yoga is useful in the following cases:
problems with the spine; arthritis and arthrosis; chronic fatigue syndrome; anxiety; insomnia and poor sleep; internal stress, the effects of stress; asthenia; vascular dystonia; functional disorders of internal organs; PMS; and, of course, if you are just a person and have a body))
Do not lose sight of the fact that there are contraindications in yoga.
Do not engage in yoga without prior consultation with your doctor when:
• with mental disorders;
• exacerbation of diseases of internal organs;
• in the case of heart disease, joints;
• with colds and with fever;
• after the operation;
• Oncology.
What is Yoga?
There are many directions of yoga, but not all are suitable for those who are just getting acquainted with this practice.
Which one to choose?
For those who want to study at home, at a calm pace, hatha yoga is suitable.
All other forms of yoga originate from this direction.
Hatha combines meditation, pranayama (breathing technique), relaxation, and fairly simple exercises.
Classical hatha yoga is aimed primarily at the development of the physical body - the elimination of muscle blocks and clamps, the normalization of metabolic processes in the body, posture correction and strengthening of the muscular corset, the emancipation of all the joints of the body, the stabilization of the emotional and hormonal background.
For people with weakened health, during rehabilitation after surgery, the elderly, overweight people, pregnant people, as well as for completely new to yoga, it is better to choose Iyengara-yoga.
This simple direction introduces beginners to the course with exercises that are performed not on speed, but on stretching the muscles.
For the correct performance of poses in practice, supports are often used:
• blankets;
• blocks;
• belts;
• rollers.
For more mobile and restless, as well as for those who have already managed to get acquainted with yoga, ashtanga yoga is suitable.
It differs from hatha yoga in that there is necessarily a connecting element between asanas: movement and breathing, on which static poses are strung like beads on a fishing line.
Ashtanga yoga is quite dynamic and helps to direct excess energy in the right direction.
But such practices require good physical training, so it can hardly be considered as the initial stage of yoga at home.
For the most active people, power yoga is also suitable - a relatively new direction compared to other types of yoga.
It should be borne in mind that the load on the body is even more intense than in ashtanga yoga.
Strength yoga is not for beginners, but it is an ideal compromise for those who prefer yoga to functional workouts.
Power yoga helps to increase flexibility, develops endurance and quickly puts the body in order with minimal trauma.
Kundalini yoga will be especially interesting for those who focus on spiritual development.
This direction is based on meditation, asanas, chanting mantras, breathing exercises and concentration of consciousness.
The very practice of kundalini yoga does not imply special physical training, however, as home yoga for beginners, it will not work.
It is better to learn this direction under the guidance of an instructor.
Although it is a physical activity, but not intense, at a calm pace, does not require long-term muscle recovery, as, for example, after training in the gym or functional training.
For the practice of yoga, unlike many other areas, no special equipment or equipment is needed.
You only need a rug or any non-slip coating, comfortable clothes, a place for training and desire.
General recommendations for yoga classes: cheat sheet for beginners
Yoga, like any other physical activity, loves regularity and constancy.
2-3 times a week for 1-1.5 hours is ideal.
But it is quite possible to practice every day, especially if the training is short in time, such as the Surya Namaskar complex (greeting the Sun).
Any yoga session – at home or in the fitness center, for beginners or for advanced – always starts with warming up exercises.
This is to prepare the joints and muscles for the upcoming practice and prevent possible stretching or injury.
In yoga classes, it is necessary to include “standing ” static asanas.
They help strengthen the ligaments and muscles around the joints.
After deflections, it is necessary to perform compensating asanas, that is, alternate deflections with slopes.
It is important for the health of the spine.
These simple rules will help make yoga classes not only effective, but also safe.
And by doing yoga exercises conscientiously and regularly, you can achieve impressive results: the body will become flexible, and the mind – clear.
A set of asanas (exercises) for beginners
Mountain pose (Tadasana)
Stand straight, placing the feet on the width of the pelvis parallel to each other.
Pull up your knees, belly, buttocks.
Pull slightly up the crown, straightening, feel how the spine is stretched.
Straighten your shoulders, lower them down and take them a little back, bringing the shoulder blades to the center of your back.
Hands hang freely along the body.
Tune in to class.
Chair pose (Utkatasana)
From the previous asana, begin to squat slowly, moving the pelvis back, as if sitting on a chair.
At the same time, raise your hands up so that they become an extension of the side surface of the body.
Follow the technique of performing asana.
The knees and feet should be parallel to each other, the back is straight or has a natural deflection.
Reaching the angle in the knees 90 degrees, fix yourself in this position for 2-3 breathing cycles.
One breathing cycle is a calm inhalation and exhalation without pause.
If the asana is given to you easily, you can complicate it by adding a rise to the socks 6-8 times.
Then slowly return to Tadasana.
Deep tilt pose (Uttanasana)
You can perform from the basic tadasana or from the previous utkatasana.
Tightening the abdominal muscles, with a straight back lean forward by 90 °.
Then lean even lower, trying to touch the knees with your forehead.
You can wrap your hands around your legs.
Try to keep your knees straight and keep your heels from the floor.
The body is pressed to the hips as much as possible.
Feel how the muscles of the calves and the back of the thigh stretch.
Strap pose (Falakasana)
From the previous asana, lower your palms under your shoulders and step back first with one foot, then with the other foot, placing them on the width of the pelvis.
Twist the pelvis, smoothing the lumbar deflection, strain the muscles of the buttocks.
The back and legs should be a single line.
The elbows are slightly bent.
Try to distribute the weight of the body equally between the palms and feet.
Stay in the asana for several breathing cycles.
Dog pose face down (Adho Mukha Shwanasana)
From the plank, leaving the palms and feet in place, lift the pelvis up.
Try to keep your back straight, but the legs can be slightly bent in the knees and raise the heels to ease the situation.
Warrior 's pose (Virabhadrasana)
Standing in the pose of a dog face down, raise your right leg and step it forward between the palms.
Then lift the body, stretch your hands up.
At the back, the left leg remains straight on the sock.
Distribute body weight equally on both legs.
Stay in the asana for several breathing cycles.
Then repeat: plank - dog face down - step forward with the left foot - pose of the warrior.
Such circles can be performed 4-6 in a row.
Dead Man (Shavasana)
Lie down on the mat smoothly and comfortably, place your hands along the torso with your palms up.
Spread your legs a little.
Close your eyes.
Feel complete relaxation, try to get rid of all thoughts and just observe the sensations in the body.
This mini-complex takes only 15-20 minutes and can be performed every day as a morning charge.
Now you know that yoga is a great way to improve health and strengthen the body.
The practice helps to overcome stress, nervous strain, cope with various ailments, contributes to the formation of a beautiful figure and the correction of posture, develops flexibility and endurance.
Enjoy it and be healthy!

Incorporating non-traditional yoga practices can provide a unique experience for clients, promoting their physical and mental well-being.

Yoga reduces stress and anxiety in infertile males, improving reproductive health.

Title:

Content: How yoga practices and mindfulness can benefit males battling infertility

Male infertility is a significant aspect of the struggle for couples. Mental health plays a crucial role in sperm health and overall well-being, impacting hormonal balance and sperm quality. Stress management techniques like yoga and mindfulness can help improve emotional resilience and reproductive health.
Infertility is a challenging and sometimes stressful struggle for many couples. While the spotlight tends to be on female reproductive concerns, male infertility is an important aspect, accounting for 40-50% of all infertility diagnoses. Addressing male infertility requires both medical treatments and lifestyle adjustments, such as the implementation of yoga and mindfulness techniques.These habits can have a significant positive impact on both mental and physical health, ultimately leading to improved reproductive health.
The Impact of Mental Health on Sperm Health
Mental health has a significant impact on general well-being and fertility. Chronic stress, anxiety, and depression can have a detrimental influence on hormonal balance and sperm quality. Stress causes the release of cortisol, a hormone that may hinder the formation of testosterone, the key male sex hormone responsible for sperm production. Elevated cortisol levels can cause low sperm count, poor motility, and abnormal sperm morphology.
Furthermore, mental health concerns can lead to harmful habits such as smoking, excessive drinking, and poor nutritional choices, worsening infertility problems. Thus, controlling stress and promoting mental health are critical components of treating male infertility.
How Yoga and Mindfulness Help Mental Health
Yoga and mindfulness are effective stress-management techniques that can also improve mental health. Here's how they can help males with infertility:
1.Stress Reduction: Yoga consists of physical postures (asanas), breathing exercises (pranayama), and meditation. These routines stimulate the parasympathetic nervous system, which promotes relaxation and reduces stress. Mindfulness meditation teaches people how to focus on the present moment, which reduces anxiety and depression symptoms.

2. Emotional Balance: Regular yoga and mindfulness practices can improve emotional resilience, allowing people to better cope with the emotional rollercoaster that comes with infertility treatments and uncertainty. This emotional balance is essential for keeping a positive attitude and perseverance during the infertility journey.
3. Improved Sleep: Poor sleep quality has been related to increased stress and hormonal imbalances, all of which hurt sperm quality. Yoga activities, particularly restorative yoga and meditation, can help improve sleep quality, ensuring that the body gets enough rest and healing.

Physical Health Benefits of Yoga
In addition to mental health benefits yoga also adds greatly to physical health, which is vital for enhancing fertility.
1. Improved Blood Flow: Certain yoga postures, such as forward bends and inversions, increase blood circulation to the pelvic area, which benefits reproductive organ health. Improved blood flow enables greater oxygen and nutrition delivery to the testes, which improves sperm quantity and quality.
2. Hormonal Balance: Regular yoga practice helps control the endocrine system, resulting in a more balanced hormonal environment. Because hormones play an important role in sperm production, maintaining hormonal balance is essential for managing infertility issues.
3. Weight Management: Obesity is a known risk factor for infertility. Yoga, when paired with a good diet, aids with weight management by increasing metabolism and boosting physical activity. Weight control is critical to hormonal balance and reproductive health.

4. Detoxification: Yoga activities, particularly twists and certain pranayama methods, help to cleanse the body by activating the lymphatic system and encouraging the evacuation of toxins. A toxin-free body works more efficiently, including the reproductive system.
Yoga and mindfulness techniques address male infertility as a whole, improving both mental and physical health. Such habits can help with sperm quality and overall reproductive health by lowering stress, improving mental well-being, and boosting physical fitness. Incorporating yoga and mindfulness into an individual's everyday routine might be a game changer in his reproductive journey. It is always essential to contact fertility specialists to develop a complete treatment plan that includes medicinal treatments, lifestyle adjustments, and holistic practices like yoga and mindfulness.
(Article Courtesy: Dr. Rubina Pandit, Fertility Consultant, Nova IVF Fertility, Basaveshwara Nagar, Bangalore)

Beat the Heat: Cooling Yoga asanas for summer wellness

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TOI Lifestyle Desk

The TOI Lifestyle Desk is a dynamic team of dedicated journalists who, with unwavering passion and commitment, sift through the pulse of the nation to curate a vibrant tapestry of lifestyle news for The Times of India readers. At the TOI Lifestyle Desk, we go beyond the obvious, delving into the extraordinary. Consider us your lifestyle companion, providing a daily dose of inspiration and information. Whether you're seeking the latest fashion trends, travel escapades, culinary delights, or wellness tips, the TOI Lifestyle Desk is your one-stop destination for an enriching lifestyle experience.

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Yoga can help reduce elevated cortisol levels that contribute to low sperm count and poor motility.

Yoga improves sleep quality, essential for overall physical and mental well-being.

Certain yoga postures can increase blood flow to the pelvic area, potentially improving reproductive health.

Laughter yoga improves mood by releasing serotonin, reducing cortisol, and increasing social connections.

Laughter yoga alleviates depressive symptoms, relaxes muscles, and reduces tension.

Yoga reduces body weight and BMI in overweight adults, improving physical health.

Yoga improves bone density in postmenopausal women, reducing osteoporosis and fracture risk.

Yoga improves mental health by reducing symptoms of depression and anxiety.

Yoga can improve glucose control in type 2 diabetes patients.

Peloton Yoga builds strength, increases flexibility, and improves balance and stability.

Peloton Yoga burns calories, reduces stress, and improves mood.

Yoga improves sleep quality, boosts well-being, and increases mindfulness and self-awareness.

Yoga reduces chronic diseases, aids in managing anxiety and stress, and improves strength and flexibility.

Title:

Content: Yoga Clothing Market Expected to Reach $70,291.0 Million by 2030-Allied Market Research

Yoga Clothing Market

PORTLAND, OR, UNITED STATES, November 23, 2021 /EINPresswire.com/ -- Recent years have seen increased traction toward hybrid form of yoga. For instance, yoga & sports, yoga & surf, yoga cruises, yoga & diving, yoga & detox, and yoga & wine along with the more popular yoga & meditation and yoga & Ayurveda programs are trending among the practitioners. These programs are highly engaging, interactive, and full of fun, which, in turn, has resulted in increase in enrollments for these programs. This trend is likely to prevail in the upcoming years with the relaxation of lockdown and social distancing norms. Therefore, the increased participation in yoga is propelling the global yoga clothing market demand.

According to a new report published by Allied Market Research, titled, “Yoga Clothing Market by Product Type, End User, and Distribution Channel: Global Opportunity Analysis and Industry Forecast, 2021–2030,” the global yoga clothing market size is expected to reach $70,291.0 million by 2030 at a CAGR of 7.8% from 2021 to 2030.

Yoga is a combination of spiritual, physical, and mental discipline originated in India. It is a holistic discipline based on an extremely subtle science, majorly focusing on bringing harmony between body and mind. Yoga is well-known for promotion of health, management, disease prevention, of many lifestyle-related disorders. In addition, practicing yoga improves strength, flexibility, breathing & lung capacity, and posture. It thus aids in managing anxiety, stress, depression, and other chronic diseases. The rising awareness regarding the mental and physical health benefits of practicing yoga is compelling the population to increasingly join yoga classes, thereby increasing the number of yoga participants. The rising number of yoga participants is a significant driver of the global yoga clothing market.

Download Sample Copy with TOC, Graphs & List of Figures: https://www.alliedmarketresearch.com/request-sample/14563

The yoga clothing market growth is propelled by alarming surge in incidence of obesity and health-related diseases. In addition, consumers are increasingly following fitness practices such as yoga and are engaged in purchasing accessories for the same such as yoga clothing, blocks, and yoga mats, which boost the growth of the global yoga clothing market. Furthermore, governments of various countries and yoga & fitness clubs have been actively engaged in promoting yoga worldwide, which has resulted in increased awareness of benefits of yoga globally. For instance, the Indian Prime Minister Narendra Modi proposed the idea of International Yoga Day at United Nations General Assembly (UNGA) in 2014. This encouraged people worldwide to practice and get involved in yoga and Pilates. Moreover, in 2016, the Indian Prime Minister asked his ministers to make Yoga a mass movement. All these factors collectively are anticipated to increase the number of yoga practitioners, which, in turn, will propel the demand for yoga clothing, thereby driving the growth of the global yoga clothing market.

The outbreak of COVID-19 pandemic resulted in increased participation in yoga and other fitness activities. People became more health conscious and started practicing yoga by learning on online platforms. However, the manufacturing plants of apparels were halted during the initial phase of lockdown restrictions and there were significant disruptions in the supply chain. This resulted in certain loss to the yoga clothing industry.

According to the global yoga clothing market analysis, the market is segmented on the basis of product type, end user, and distribution channel. On the basis of product type, the market is segregated into top wear and bottom wear. On the basis of end user, it is classified into men and women. On the basis of distribution channel, the yoga clothing market is segmented into supermarkets/hypermarkets, specialty stores, e-commerce, and others.

On the basis of region, the yoga clothing market is analyzed across North America (U.S., Canada, and Mexico), Europe (UK, Germany, France, Spain, Netherlands, Italy, and rest of Europe), Asia-Pacific (China, Japan, India, South Korea, Australia, and rest of Asia-Pacific), and LAMEA (Brazil, South Africa, Saudi Arabia, and rest of LAMEA).

According to the yoga clothing market forecast, on the basis of product type, the top wear segment is expected to be the fastest-growing segment owing to the growing number of yoga practitioners owing to the rising prevalence of obesity among the global population.Upsurge in investment in R&D to enhance characteristics, usability, effectiveness, and comfort of yoga clothing is anticipated to propel the market growth.

Extensive analysis regarding how the COVID-19 outbreak affects the Yoga Clothing Market: https://www.alliedmarketresearch.com/request-for-customization/14563?reqfor=covid

On the basis of the end user, the women segment accounted for 60.9% of the overall market share. The increased awareness among the women regarding the body aesthetics is propelling the women participation in yoga. Further, female celebrities such as Kim Kardashian, Demi Moore, Madonna, Shilpa Shetty, Kareena Kapoor, and BipashaBasuencourages the female population to indulge in yoga activities.

As per the yoga clothing market trends, on the basis of distribution channel, the specialty stores segment accounted for 60.8% in 2020 due to their increased penetration in the developed markets like North America and Europe.

Players operating in the yoga clothing market have used a variety of developmental strategies to expand their market share, exploit the yoga clothing market opportunities, and boost market profitability. The key players profiled in this report include Nike, Puma, Asics, Under Armour, Inc., Adidas, Lululemon Athletica, Manduka, Prana, Hugger Mugger, and Aurorae Yoga, LLC.

Key findings of the study

The yoga clothing market was valued at $33,680.0 million in 2020, and is estimated to reach $70,291.0 million by 2030, growing at a CAGR of 7.8% during the forecast period.
By product type, the bottom wear segment is estimated to witness the fastest growth, registering a CAGR of 8.1% during the forecast period.
In 2020, depending on end user, the women segment was valued at $20,520.7 million, accounting for 60.9% of the global yoga clothing market share.
In 2020, the U.S. was the most prominent market in North America, and is projected to reach $5,855.5 million by 2030, growing at a CAGR of 6.4% during the forecast period.

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David Correa
Allied Analytics LLP
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Yoga participation increases as lockdown norms relax, indicating a growing interest in its benefits.

Yoga reduces cancer-related fatigue, improves sleep, and alleviates depression and anxiety in cancer patients.

Title:

Content: Health & Fitness
How does yoga help cure and cure cancer?
Thank you for reading about how yoga can help cure cancer.
Now with the details of the news.
Cairo - Samia Sayed - Marwa Haridi wrote
Sunday ، 23 June 2024 09: 30 PM
Each year, more than 18 million people worldwide are diagnosed with cancer, affected by different types of cancer.
Factors such as modern lifestyle disorders, mental health issues, and habits such as smoking contribute significantly to the rise in cancer cases.
Many studies have shown the positive effects of yoga on the management of symptoms and side effects in cancer patients.
This holistic approach benefits cancer patients mentally and physically, providing valuable support alongside traditional treatments.
With so many types of cancer affecting so many people globally, it is widely recognized that many problems can increase the risk of developing the disease, as modern lifestyle disorders, mental health problems, smoking, and other factors contribute significantly to the rise in cancer cases.
Recent research has highlighted the significant benefits of yoga for cancer patients, and has shown that it can significantly reduce the risk of recurrence or spread of the disease, as many studies have shown the positive effects of yoga on the management of symptoms and side effects in cancer patients.
Psychological and physical advantages of yoga
Yoga is an exercise of mind and body that combines three basic elements:
Physical postures (asanas) to enhance flexibility and strength.
Breathing techniques to reduce stress and improve respiratory function.
Meditation or mindfulness exercises to promote mental clarity and relaxation.
This holistic approach benefits cancer patients mentally and physically, providing valuable support alongside traditional therapies, and while yoga does not directly fight cancer, it effectively alleviates many of the side effects associated with the disease and its treatments.
Research shows the effectiveness of yoga in reducing cancer-related fatigue, a prevalent and debilitating problem that affects patients before, during and after treatment. Managing this fatigue is critical because it affects the patient ’ s life. In addition to fighting fatigue, yoga improves sleep quality, which helps overall recovery and relaxation.
Furthermore, yoga has been shown to alleviate depression, anxiety, and distress, which are common psychological challenges in cancer patients, and improvements in negative feelings, distress, depression, anxiety, self-esteem, and spiritual well-being have been observed.
While other studies have identified yoga ’ s anti-inflammatory properties, which are essential for cancer prevention and treatment, one study suggests that yoga significantly reduces inflammation, which may inhibit tumor growth and spread, and several studies, especially those involving women with breast cancer, have shown the effectiveness of yoga in reducing fatigue. It is a simple intervention that can be practiced by anyone, even while sitting in a chair, which enhances the body ’ s natural healing process.
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Yoga has anti-inflammatory properties, inhibits tumor growth, and improves spiritual well-being and self-esteem.

Yoga helps manage cancer symptoms, enhances healing, and reduces recurrence risk.

Yoga improves flexibility and strength, and reduces stress levels, in both men and women.

Yoga improves physical health, manages emotions, and develops concentration in children while reducing anxiety.

Yoga helps children manage emotions and stress through modified therapy.

Yoga injuries often occur in the knees, waist, back, shoulder, and neck due to overexertion or poor technique, causing sprains or strains.

Running injuries often occur in knees, lower limbs, and ankles, while heavy training injuries commonly affect shoulders, spine, and knees.

Yoga exercises require professional guidance from a qualified teacher to avoid injury.

Aerial yoga requires high core strength and poses injury risks to fingers and shoulders.

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
+ 37
Related article: Yoga moves | Yoga that can be done while sitting!
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)
+ 8
Related article: Yoga action _ feet easy to swell, water swelling point good? 3 Zhouyin Yoga effectively improve leg edema
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.
Related articles: Lose weight _ High-intensity exercise fat burning effect is not high? Want to lose weight this exercise is the most effective
+ 3
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."

Falling in aerial yoga can cause serious injuries like fractures, or minor ones that heal with 3-5 days of rest, while major ones require rest and repair to prevent chronic inflammation.

Yoga can be risky for people with osteoporosis or blood clotting disease.

People with intervertebral disc protrusion or poor physical condition should avoid yoga.

Pregnant women should choose special "Pregnant Yoga" under professional guidance and avoid abdominal compression.

People with high or low blood pressure, heart conditions, or diabetes should avoid high-temperature yoga.

Yoga has contraindications, including mental disorders, heart disease, joint disease, and certain medical conditions.

Weakened health, pregnancy, being overweight, and old age require special yoga approaches.

Kundalini yoga is contraindicated in cases of asthma, impaired circulation, stroke, heart attack, hypertension, diabetes, severe mental disorder, and pregnancy.

Title:

Content: What is Kundalini Yoga and How It Works
Doing yoga is not only useful, but also fashionable.
You do not need to look for your guru in distant India, it is enough to come to any fitness center and find yoga classes in the schedule.
Photo: stranabolgariya.ru
And often there will even be the opportunity to choose a direction to your liking, for example, kundalini.
What is this practice, how it appeared and to whom it may be useful, we tell in the material.
Kundalini Yoga
Kundalini yoga is covered with a mass of myths and legends.
It is believed that this is an ancient Indian practice that allows you to wake up the kundalini energy located at the base of the spine.
By the way, the presence of this energy was confirmed in the course of studies.
Kundalini is called the life force that permeates the entire human being and can be activated through meditation, asanas (postures) and breathing exercises.
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Kundalini yoga practitioners often describe their experiences as revealing new levels of consciousness and a deeper connection with the divine principle of the world.
At the heart of Kundalini Yoga is the idea of the system of chakras – the seven energy centers located along the spine.
Each chakra is responsible for a specific area of life: love, communication, willpower, and so on.
Kundalini yoga practices aim to balance and purify the chakras, allowing energy to flow freely throughout the body.
Kundalini yoga also involves chanting mantras (sound formulas) and using mudras (gestures) that help focus the mind and enhance the effects of the practice.
An important aspect of Kundalini Yoga is also mentoring, as some practices can be dangerous if not performed correctly.
What techniques and practices are included in Kundalini
Kundalini Yoga includes various techniques and practices, such as:
1.
Asanas (postures) are physical exercises that help strengthen the body and improve flexibility.
2.
Pranayama (breathing exercises) are breathing techniques that help control energy in the body and reduce stress.
3.
Meditation is a practice of concentration of the mind that helps to reduce anxiety and increase the level of awareness.
4.
Mantras (sound formulas) are the repetition of certain sounds that help calm the mind and enhance the effects of the practice.
5.
Mudras (gestures) are hand positions that help control energy in the body and improve concentration.
6.
Kriya (movements) are special movements that help release the clamped energy in the body.
7.
Mentoring is an important aspect of Kundalini Yoga, as some practices can be dangerous if performed incorrectly.
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Kundalini Yoga for Beginners at Home
Beginners should move in the direction from simple to complex.
Do not perform the most difficult asanas and breathing exercises that require attention and effort.
Focus on the simple and gradually complicate.
Here are a few examples:
1.
Asana "Halo Lotus" - sit on the floor, stretch your legs forward and bend your right leg in the knee, pulling it to yourself.
Try to put your right foot on your left thigh.
The left leg is also tightened to yourself, the left foot can be placed under the right thigh.
Connect the palms in front of you and lift up above your head.
Hold the pose and repeat symmetrically on the other leg in a couple of minutes.
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2.
Pranayama “Sitali ”, or cooling breath, take a comfortable position and breathe through your nose with your eyes closed.
Then pull out your tongue and roll it into a tube.
Breathe air through a tube of your tongue, then close your mouth and hold your breath for a few seconds.
Exhale through your nose.
Repeat 5-10 times.
3.
Mindfulness of Breath Meditation – with your eyes closed, concentrate on the breath, do not try to change it, just observe it.
Continue for 5-10 minutes.
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4.
Om mantra – let the sound drown out all other thoughts.
Repeat the mantra for 5-10 minutes.
5.
Mudra "Jnana" - sit in a comfortable position, connect the pads of the thumbs with the index, pull the rest of the fingers and turn the palms up.
Keep the wise as long as you see fit.
Breathe.
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It is advisable to practice with an experienced instructor.
Otherwise, study literature and video tutorials, but be careful not to do too complicated things.
Kundalini Yoga for Women
Kundalini Yoga is also recommended for women.
This may be due to the fact that there are more breathing techniques than power asanas.
It is believed that this practice of yoga helps to improve physical fitness, emotional health and even develop intuition.
Here are a few practices that can be especially beneficial for women:
Asana "Butterfly" - sit on the floor, bend your knees and join your feet together, keeping your feet on the floor.
Keep your hands on your knees and slowly swing your feet up and down to open your hips and pelvic area.
Hold the position for 1-2 minutes.
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Pranayama “Nadi shodhana ”, or alternate breathing, – sit in a comfortable position, close the right nostril with the thumb of the right hand and breathe through the left nostril.
Then squeeze the left nostril with the thumb of the left hand and exhale through the right nostril.
Repeat 5-10 times.
• Meditation "Wisdom of a woman" - for 5-10 minutes, repeat the mantra "I am a woman, I am a wise", you can aloud or mentally.
Basic asanas (postures)
• Sitting posture with straight back – sit on the floor with crossed legs and straight back, hands on your knees.
This posture helps to improve posture and concentration.
• Tree pose - stand on one leg, lift the other leg and place it on the inner surface of the thigh.
Put your hands up and put your hands together.
This position improves balance and strengthens the legs.
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• Cobra pose - lie on your stomach, raise your chest and head, keeping your hands on the floor under your shoulders.
This position strengthens the muscles of the back and improves flexibility.
freepik
• Bridge pose – lie on your back, bend your knees and lift your pelvis up, keeping your hands on the floor under your shoulders.
This posture strengthens the gluteal muscles and improves the flexibility of the spine.
freepik
• Warrior pose – stand on one leg, bend the other leg in the knee and pull it forward.
Put your hands up and put your hands together.
This position strengthens the legs and improves balance.
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Basic Breathing Practices
• Breath of fire – rapid and rhythmic breathing through the nose with a contraction of the abdomen on exhalation.
This practice helps to improve blood circulation, cleanse the lungs and strengthen the respiratory system.
An example with the analysis of technology:
• Alternate breathing (shodhana is necessary) - breathe in turn through the right and left nostril, clamping the opposite finger.
This practice harmonizes the work of the right and left hemispheres of the brain.
Basic Mantras in Kundalini
1.
Om is a mantra that symbolizes unity and harmony.
2.
Sat Nam is a mantra that means “Truth is Name. ”
It helps to strengthen the connection with the spiritual path and to realize one ’ s true self.
3.
Ad Guru Name is a mantra of protection that helps to avoid negative influences and attract favorable energy.
4.
Vahe Guru is a mantra that means “Delightful Teacher. ”
It helps to strengthen the spiritual connection and attract favorable energy.
5.
Ram Das is a mantra that symbolizes the spiritual master Ram Das and helps to establish a connection with the spiritual world.
6.
These mantras can be recited during meditation or while performing breathing practices.
They help to strengthen the spiritual connection and attract favorable energy.
Basic Meditations in Kundalini
1.
Meditation on breathing – focusing on inhalation and exhalation, allows you to improve the quality of breathing and calm the mind.
2.
Heart Meditation – Focusing on the heart chakra helps to develop love and compassion for yourself and others.
3.
Meditation on the third eye - focusing on the point between the eyebrows, helps to improve intuition and develop clarity of thinking.
4.
Mantra meditation – chanting a mantra during meditation helps to strengthen the spiritual connection and attract beneficial energy.
5.
Exercises
Bumps of the spine - sit in a simple position.
Breathe in and at the same time stretch your chest up, exhale and at the same time round your back to let all the air out of your lungs.
Kapalabhati is a breathing technique in which you need to perform sharp exhalations through the nose, while with each exhalation the wall of the abdomen slightly tightens towards the spine.
Kapalabhati differs from the breath of fire in that in the breath of fire inhalation and exhalation are equal in time and effort, and in the case of Kapalabhati inhalation is passive, almost imperceptible, and exhalation is vigorous.
Beginners do as much as they can, experienced practitioners do 108 breaths.
Shavasana is the final asana after all practices.
The key is that the spine is completely pressed to the floor.
Breathing is measured.
Positive effects of kundalini on health
In fact, there have been a number of studies that have looked at the effects of Kundalini Yoga.
So, in 2018, after practicing for eight weeks, the participants ’ level of anxiety decreased.
And in another study, it turned out that women with anerexia nervosa and bulimia kundalini yoga helped improve their attitude to their own bodies.
Summary of Kundalini Philosophy
The philosophy of Kundalini Yoga is based on the idea that in every person there is a potential for infinite development and enlightenment.
This potential is presented in the form of kundalini energy, which is located at the base of the spine.
The purpose of Kundalini Yoga is to awaken and raise this energy through the chakra centers, leading to deep enlightenment and awareness of one ’ s true potential.
Contraindications
Kundalini yoga is contraindicated in the following cases:
• bronchial asthma,
• in case of impaired cerebral circulation,
• in the first months after a stroke or heart attack,
• with hypertension,
• diabetes mellitus type I,
• with severe mental disorder: psychosis, neurosis, depression, epilepsy, manic and delusional disorder, schizophrenia, any complex state of impaired consciousness,
• during pregnancy at any time,
• in the presence of malignant tumors.
Interesting facts
Kundalini yoga helps to fulfill desires.
Kundalini yoga is full of energy.
Kundalini yoga can be considered one of the methods of body-oriented psychotherapy.
• Kundalini yoga helps to get rid of addictions.
Expert 's comment
Yoga teacher Dmitry Sharushkin, founder of the online academy YOGA 'M DHARM:
“First you need to understand that kundalini is not a practice, but simply a term, a word in Sanskrit.
It means energy, which, according to the ideas of the ancient Aryans who spoke Sanskrit, was inside the human body.
This energy is described in various yoga practices.
This term can be used by a representative of any school and direction of yoga.
The Kundalini school we are talking about originated in the 1960s.
An Indian sent his student Yogi Bhajan to North America to popularize yoga at a time when all the more or less established schools in India were doing the same.
Yogi Bhajan did this very well, because the techniques and practices he brought were very well placed on the psychedelic-inflamed consciousness of the hippies, who at this time were looking for a way to get off the psychedelic substances and move on to a more natural practice of contemplation.
Kundalini yoga is such a nuclear mixture of breathing techniques of medieval yoga in a very modern form.
Later, its own legend about ancient traditions was created and the whole story was untwisted, which continues to work until now.
But in fact, it ’ s just a quick-breathing technique that quickly caused hippies to change their state of consciousness without having to dive directly into the essence of the practice.
Questions about the harm and benefits of kundalini can be viewed in different ways.
For example, for a person who has problems with addictions – from chemicals or strong conditions like adrenaline, gaming or porn addiction – this can be helpful.
The breathing practices used in kundalini help to switch states quite radically.
But is such a long practice necessary for a person who does not have clinical problems with addictions?
The fact is that there can be side effects associated with the fact that the kundalini system exploits the resource of the respiratory system.
A stronger negative impact can get the psyche, if a person is not ready for strong states or, conversely, he is already in psychosis, then such practices can harm him. ”
CONCLUSION
The philosophy of Kundalini Yoga teaches people to live in harmony with themselves and the world around them, to find a balance between physical, emotional and spiritual states, and to achieve high levels of awareness and wisdom.
In fact, the same thing is said by psychologists and coaches of all stripes, so the question of whether the practice of kundalini is necessary, everyone should answer himself, taking into account all the contraindications and possible risks.
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Animal Flow training demands agility, strength, and mobility, and can be challenging for older individuals, posing a risk of back and joint 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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Proper coaching is necessary for safe Animal Flow training to prevent injuries like tendon sprains.

Aerial yoga is contraindicated for spinal problems, requires doctor consultation for heart problems, and poses a risk during pregnancy.

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Content: Log in to the mail
Air yoga: the main advantages and contraindications
Yoga has become an integral part of a healthy lifestyle for many people around the world.
However, when it comes to it, we usually imagine practice on the mat.
But there is an alternative – air yoga.
Rambler will tell you more about it.
Air yoga, also known as aero yoga or anti-gravity yoga, is a type of yoga in which the practitioner uses special fabric hammocks suspended from the ceiling to perform asanas (poses) and exercises.
These hammocks allow the practitioner to experience a sense of lightness and freedom, creating conditions close to the state of flight.
Aerial yoga combines elements of traditional yoga, acrobatics, gymnastics and dance, offering a unique and varied experience.
Advantages:
• Strengthening and stretching muscles: The practice of air yoga allows you to work with deep muscles, strengthen them and improve flexibility.
Hammocks support the body in certain positions, providing deep stretching and strengthening of muscles without loading the joints and spine.
• Improving balance and coordination: Aerial yoga requires practitioners to exercise increased control over their body in space, which contributes to the development of balance, coordination and spatial perception.
Relaxation and stress resistance: Smooth movements and stretching in aerial yoga contribute to relaxation and stress relief, helping to improve emotional state and relieve tension from muscles and consciousness.
• Detoxifying and improving blood circulation: Air yoga stimulates the lymphatic system and improves blood circulation, which helps the body to more effectively remove toxins and waste.
• Stimulation of creativity and self-expression: This form of yoga encourages experimentation, play and creative self-expression, opening up new opportunities for unleashing one ’ s potential and creativity.
• Improvement of respiratory function: Special breathing exercises performed in air yoga help to improve ventilation of the lungs, increase the volume of breathing and strengthen the respiratory muscles.
Physical exercises that are not effective and harmful to health
Contraindications:
Spinal problems: People with serious spinal problems, such as disc herniation or osteochondrosis, should avoid doing aerial yoga without first consulting a doctor.
Heart problems: Practitioners with cardiovascular diseases such as high blood pressure, arrhythmia or heart failure are advised to consult a doctor before starting air yoga practice.
Pregnancy: Aerial yoga may not be safe for pregnant women due to the risk of falls and abdominal pressure.
Pregnant women should avoid doing air yoga or consult a doctor before starting classes.
Headaches or migraines: People suffering from severe headaches or migraines are advised to avoid air yoga, as some poses can aggravate symptoms.
Glaucoma: Aerial yoga can increase intraocular pressure, which can be dangerous for people with glaucoma.
People with this condition should avoid air yoga or consult an ophthalmologist.
Ear diseases: Patients with ear diseases, such as vestibular disorders or vestibular neuritis, may experience additional difficulties due to a change in body position during air yoga classes.
It is important to remember that each body is individual, and before starting air yoga classes, it is better to consult a doctor, especially if you have any diseases or medical contraindications.
You should also pay attention to the instructions of the instructor and carefully perform all exercises to avoid injuries and get the maximum benefit from the practice.
Earlier we wrote about five effective exercises from the ears on the thighs.
Rambler: top news

Aerial yoga may aggravate headaches, glaucoma, and ear diseases.

In aerial yoga, a correct sports attitude is crucial, and a "muscle acid" feeling is preferred over pain.

Yoga beginners should practice within their acceptable range and listen to their body to prevent second-degree sports injuries.

Yoga, including asanas like Balasana, can reduce stress and anxiety.

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Content: Tuesday, Feb 28, 2023
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Three yoga asanas to reduce the symptoms of depression

"Spiritual exercises like yoga, meditation, and mindfulness training can support the development of a positive outlook on life," said Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions.

Recent studies suggest that yoga can reduce the impact of stress, help with anxiety and depression, be a self-soothing technique similar to meditation, relaxation and exercise as well as improve energy. (Source: Freepik)

Yoga can be a powerful tool in the treatment of many conditions — both physical and mental — including depression. Recent studies suggest that yoga can reduce the impact of stress, help with anxiety and depression, be a self-soothing technique similar to meditation, relaxation, and exercise as well as improve energy. “The human mind is a living, breathing organism that requires regular care just like a plant does, in order to flourish. A plant needs sunlight, water, nutritious soil, and fertiliser. Spiritual exercises like yoga, meditation, and mindfulness training can support the development of a positive outlook on life,” said Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions.

In a similar vein, highlighting the importance of yoga in managing depression, Sarvesh Shashi, Founder of Sarva Yoga Studios wrote on Instagram, “Depression is more than just feeling sad. It’s a real condition that affects millions,” adding that one can try certain yoga asanas to reduce their symptoms.

According to Shashi, here are three yoga asanas that can help fight depression:

Setu Bandhasana (Bridge pose)

It strengthens the back muscles, relieves tension in the back, stretches the chest, neck and spine, and calms the brain. (Source: Freepik)

Setu Bandha is derived from a Sanskrit word “setu”, which means bridge, and “bandha” that means lock or bind. It strengthens the back muscles, relieves tension in the back, stretches the chest, neck and spine, and calms the brain. However, Akshar advised that it must be avoided if you have a neck injury or back issues. Pregnant women should only perform this asana during their third trimester after a doctor’s approval.

Steps:
*Lie down on your back
*Bend your knees and keep your feet hip distance apart
*With your arms beside your body, and your palms facing down, inhale and gradually lift your lower, middle and upper back off the floor.
*Now, hold this pose for about a minute, and exhale as you release the pose.

Balasana (Child’s pose)

It also aids in removing stress and anxiety by releasing the tension of chest, waist and shoulders. (Source: Freepik)

In Balasana, the body replicates the position of a foetus in a womb. It is known as a posture of relaxation and helps relieve back ache. It also aids in removing stress and anxiety by releasing the tension of chest, waist and shoulders. Adding to this, Akshar said that it helps you breathe better and has a calming impact on the body and mind.

It is advised that pregnant women, people with joint pain, high blood pressure, injury to knees or those suffering from diarrhea should avoid practicing the asana.

Steps:
*Sit with your heels on the ground.
*Keep your knees and feet lying on the floor
*Slowly lean forward so that your forehead touches the ground.
*Exhale and place both your hands at the sides, with your palms touching the floor
*Bring your chest slowly in
*Remain in this pose for 45 second to a minute and keep breathing

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Adho Mukha Svanasana (Mountain pose)

It improves blood circulation between shoulder blades and spine. (Source: Freepik)

Also known as downward dog pose as it similar to a dog stretching its body, the asana is practiced when doing Surya namaskar. It improves blood circulation between shoulder blades and spine, is beneficial for the respiratory system as it strengthens the lungs, improves digestion, energises and relaxes the body, and removes fatigue by calming the mind.

Akshar recommended people with carpal tunnel syndrome, diarrhea, pregnant women in their final trimester, those with injury on arms, hips, shoulders or back, high blood pressure, a headache, a detached retina or weak eye capillaries to skip this asana.

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Steps:
*Stand upright with your feet together
*Kneel on the floor and place your hands on the floor
*Keep the thighs and arms perpendicular to the floor
*You will feel a stretch at the back muscles of your legs
*Take deep breathes
*Stay in position for a minute or two, and then come up

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First published on: 28-02-2023 at 19:00 IST
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Yin yoga helps release trauma and tension, improves flexibility, and reduces stress and anxiety.

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Content: Yin yoga, labelled ‘lazy yoga’ (you spend most of this yoga class lying on your mat – not a dynamic sun salutation in sight), is becoming one of the most requested classes in the city.

As London attempts to return to normal, it seems we are reaching for a movement practice that heals as well as invigorates.

Yin yoga is helping us release the trauma and tension of the past two years and find a sense of ease again and people are flocking to these classes,’ says yin teacher Dirish Shaktidas, who runs regular yin yoga sessions at Yogarise studio, in Streatham, London, which now provides daily classes due to the dramatic increase in demand.

It’s the same story, city-wide, with yin classes becoming the most booked class at gyms and studios across the capital since re-opening their doors post pandemic. Why?

‘We are all craving gentle yoga to help restore and nurture ourselves back to health after the constant and persistent stress of the past two years,’ says Paula Hines, whose new book Rest +Calm, about using the power of restorative yoga to heal our lives, launches this week.

Hines became a fan of yin and restorative yoga when she left a career in television over ten years ago and retrained as a yoga teacher.

‘I was burnt out but when I committed to a daily 20-minute practice of savasana (lying still and relaxed on my back) for a year,’ she tells Metro.co.uk. ‘It transformed my health and my life.’

In Covid lockdowns, Hines hosted yin and restorative yoga sessions online. ‘People who were completely new to yoga were signing up,’ she notes. ‘Intuitively, they knew yin yoga would help them through the pandemic.

‘But now they are continuing to practice because it helps them on a daily basis to feel good and less anxious.’

What is yin yoga and how will it help you?

Yin yoga is a slow and therapeutic style of yoga, in contrast to the more dynamic yang styles such as ashtanga or vinyasa, and is mostly done lying down on the mat.

The concept of yin and yang has its roots in Taoism/Daoism, a Chinese religion and philosophy, which states that all things exist as inseparable and contradictory opposites. Yin represents the receiving force, yang the active. Neither pole is superior to the other but a balance between two poles is recommended in order to achieve ‘harmony’.

In yin yoga, postures are mainly passive versus active, held for three to five minutes, encouraging the body to relax into a posture, working deeply into the fascia, the connective tissues of the body.

Yin yoga is known for radically improving your flexibility and releasing any tension that you may be holding. By deep breathing and targeting the fascia, you increase blood flow and circulation which encourages every organ to function properly, helping wounds heal faster and keeping your brain sharp.

It also helps you feel better emotionally. Studies have proven that yin yoga lowers stress, anxiety and reduces the risk of depression – by activating our parasympathetic nervous system, which calms the body and slows your heart rate rather than stimulating the sympathetic nervous system, which triggers your fight-or-flight response.

‘Even though it might appear as though nothing much is happening, there is deep rejuvenation taking placing underneath the surface in a way that zoning out in front of Netflix or watching a back to back box does not achieve,’ says Hines.

Working on your inner energy pathways

Yin yoga is not just a feel-good exercise or relaxation class though, says Sarah Powers, one of the world’s best known and most respected yin yoga teachers and author of Lit from Within.

‘I often call Yin yoga a needle-less acupuncture session,’ she says. ‘Our body’s energy flow can densify, calcify, or stagnate when we don’t move our bodies outside of our more habitual ranges of motion.

‘Obviously, this is why we do yoga postures. But coming into a pose in a consciously slow yin way and staying for many minutes at a time helps us go into deeper energy corridors within and helps us creates a space to ventilate any kind of inner stuckness.

‘Yin teaches us to pause and to soften, to listen to ourselves and to observe and be mindful of our feelings and observe the physical and emotional resistances in our bodies.

‘As soon as we start observing versus resisting, our inner landscape begins to shift and morph. We are no longer stuck.’

Post-Covid, when the world is re-evaluating and reassessing our ‘yang ways’ of working too long and too hard, yin invites you to stop doing and start being, stop pushing and start opening up to new possibilities.

Powers suggests that we combine our yoga practice with journaling and powerful questions like: What if I didn’t tell myself that I wasn’t enough? What do I know about myself that only a wise person would see in me?

‘When we can listen more deeply to ourselves, we can listen more deeply to others, which creates more intimacy and humility, more connection,’ says Powers.

Shaktidas agrees. ‘We heal by slowing down and reconnecting to our sense of self.’

It can also help us process all the information that is being thrown at us, he suggests. In a week where we are been being bombarded by the 24/7 news about the war in Ukraine, it may be a good time to explore new ways of dealing with the constant stimuli.

‘Practising yin yoga quietens the noise and helps you release anxiety,’ he says.

Sarah Alice Lee was a photographer in New Zealand when she took her first yin yoga class: ‘I’m not being overdramatic, but yin yoga quite literally saved my life,’ she tells us. ‘I was living in New Zealand when the Christchurch Earthquakes of 2010 and 2011 hit and I became highly stressed and my physical health and mental health declined rapidly.

‘No amount of running or consumption of wine seemed to achieve a state of relaxation or equilibrium in my body that I was so desperately needing.

Lee was diagnosed with depression and prescribed antidepressants but felt like she ‘was surviving rather than living’. Yin yoga helped her turn her life around.

She says: ‘Rather than keeping busy, trying to sweep my emotions and stresses under the rug in order to get through each day, I gave myself permission to be still, to stop running, stop with the distractions, stop the numbing and allow myself to feel, truly connected to me.’

Lee found the process so transformative that she trained as a yoga teacher, moved back to the UK and now hosts workshops and classes.

‘I didn’t think I was going to change career and become a yoga teacher, but the practice was so transformative that I became evangelical and just want to spread the word,’ she says.

Hines is equally evangelical ‘Yin yoga is about making space and time to come back home to yourself.’

Do you have a story to share?

Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.

MORE : Try these simple meditation techniques to help you relax

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MORE : Try this morning yoga flow you can do from the comfort of your bed

Yoga reduces symptoms of depression, anxiety, and improves glucose control in type 2 diabetes patients.

Regular yoga practice can improve anxiety, depression, and insomnia symptoms, and can be an alternative to cognitive-behavioral therapy for insomnia.

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My insomnia has prevented me from sleeping before 3 a.m. or later for years. I started doing yoga before bed and now, I'm asleep by midnight.

  • I've dealt with insomnia since college. My anxiety and depression exacerbate it.
  • I frequently find myself awake until 4 a.m. or later.
  • I decided to try doing yoga before bedtime, and it's helped me get to sleep much earlier.

For me, ever since I was a kid, bedtime has always been more of a time for stress than relaxation, even before I was an insomniac. I would get into bed and immediately start to expect the worst, bracing myself for the seemingly inevitable anxiety attacks.

For more nights than anyone should, I've tossed and turned, feeling like I can't breathe while overcome with anxiety, wishing more than anything that I could just fall asleep. But my insomnia didn't fully start until I was in college — about a decade ago — when my anxiety and depression took a turn for the worse. It turns out that I'm not alone in this; over half of those who experience insomnia also experience these conditions.

Medication wasn't the answer for me

I went to the campus-health center, and the on-call doctor prescribed me sleeping pills. Filled with the hope for a good night's sleep, I took my first dose. But even the medication wasn't enough to give me the rest I was looking for. I remember my roommate coming home and finding me in a loopy state, lying in bed and playing my ukulele rather than actually sleeping. In retrospect, I realize that the sleeping pills didn't take away the root cause of my insomnia, which is arguably the most important factor.

Now, I go through phases. Sometimes I'm blessed with a stretch of time when I can sleep "normally," but other times, when my insomnia is at its worst, there are instances where I might be up until 3, 4, or 5 a.m. and beyond, watching the light slowly creep in through my window, groaning and beating myself up for not being asleep yet. Even taking Klonopin, which a doctor prescribed to me for panic attacks and not specifically for insomnia, doesn't always help me relax enough to do the trick. And even if it did, I don't want to be using it as often as I find myself unable to get sleep on my own.

I decided to try doing yoga before bed

Things finally took a turn for the better recently when I decided to incorporate yoga into my otherwise-nonexistent bedtime routine. It started one night when I was having an anxiety attack in bed and randomly felt inspired to search for a bedtime yoga video on YouTube. While it didn't completely stop the anxiety attack, I did feel better. I could breathe a bit easier and felt like I had broken the cycle of just lying there and wishing I was sleeping.

So I started to wonder, what would happen if I actually started doing this nightly, before I even got into bed and tried to sleep in the first place? If I tried doing yoga at night before it became a necessity, maybe it could have a positive effect on my sleep. So I decided to give it a try, even though I wasn't sure how much it would help.

My new nightly ritual began with lighting a candle, putting on some relaxing music, and pressing play on one of the videos from my list of saved bedtime yoga videos on YouTube. These are not sweaty, strenuous sequences — no downward dogs, thank God. They're relaxing, lazy flows that involve only sitting and lying down.

Soon, I realized sleep was coming more easily

After the first few nights, I realized I was falling asleep easier and getting super tired during savasana, or the "corpse pose," before I even got into bed. I knew I was onto something. I decided, for once in my life, that I was going to stick to a healthy habit for real, and I made it a goal to do this every single night for a month. To be honest, I'm shocked that I did.

This isn't just a magic insomnia treatment for me — research over the years has shown the benefits of yoga for sleep. A 2020 review of 19 studies analyzing over 1,800 women found that the majority of those surveyed who did yoga experienced reduced insomnia and better sleep compared to those surveyed who did not do yoga. Another 2022 study showed that regular yoga practice could improve symptoms of anxiety, depression, and insomnia. The researchers noted that yoga could be a potential alternative to cognitive-behavioral therapy for insomnia, or CBT-I, which is often the first-line non-pharmaceutical treatment for chronic insomnia.

Now, instead of falling asleep at 4 a.m., I'm asleep before midnight

Scientific research aside, here's why I think yoga really helps me: it provides a buffer between my waking life and my sleep. Instead of going straight from whatever I was doing that night into bed and hoping for the best, yoga provides me with a dedicated time to wind down and come into my body after plenty of time spent in my head all day. Plus, while I'm doing it, I keep my eyes closed most of the time, just listening to the audio and following the instructor's cues, giving myself a break from staring at screens all day.

And while I know many people tout breathing exercises as a great way to relax before bed, breathing exercises alone are quite triggering for me. It feels much more natural to breathe deeply when it's linked to movement, like a big, juicy stretch. I can focus more on the sensations in my body — the lengthening in my sides, the release of my hips, and the rolling out of kinks in my neck. This is a welcome change from just lying in bed, praying that I'll magically get tired, and hoping my mind will quiet on its own. As the relaxing flow continues, my brain follows.

These days, I'm far more likely to fall asleep before midnight, sometimes even before 11 p.m. — something that used to be unheard of for me. Bedtime has become much less dreaded and much healthier than it's ever been. That's not to say every night's perfect, but there's been so much progress — and that's enough for me.

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Health Health freelancer Essay

Laughter yoga reduces stress hormones, increases serotonin, and improves mood and overall well-being.

A study found group yoga, which includes breath awareness, movement, and mindfulness, to be acceptable to teens with depression and stress, even when done online.

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Content: Skip to main content

The Boston Globe’s weekly Ocean State Innovators column features a Q&A with Rhode Island innovators who are starting new businesses and nonprofits, conducting groundbreaking research, and reshaping the state’s economy. Send tips and suggestions to reporter Alexa Gagosz at alexa.gagosz@globe.com.

Researchers at Butler Hospital recently conducted a study of how group yoga programs could help teens who had elevated levels of stress and who are depressed.

Dr. Lisa Uebelacker is a clinical psychologist at Butler Hospital and Brown University was the lead on the study. It’s not the first time she’s researched the impact hatha yoga can have on people suffering from depression or chronic pain.

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In various ongoing and completed clinical trials, Uebelacker has focused on people with a partial response to antidepressant treatments, people with chronic pain enrolled in medication-assisted treatment for opioid disorder, people in prison, and pregnant depressed women.

Q: What is the study about?

Uebelacker: We are piloting a group of teens that had elevated levels of depression or stress and comparing the yoga program to a group cognitive behavioral therapy treatment, which is an evidence-based treatment for depression. With the pilot study, we’re really looking at, can we do this? Are kids interested? Will they come to class and how can we make the classes accessible for them?

We took the feedback from the pilot to prepare to be able to do a larger-scale study where we want to ultimately compare a yoga class to a group CBT and whether they both are helpful for teens with depression, whether the yoga is not inferior to the group CBT, and then that will allow us to look at for whom will a yoga class be better or for whom will a group CBT be better?

(The pilot study was funded by the National Center for Complementary and Integrative Health at the National Institutes of Health; Dr. Shirley Yen was the director of the study)

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Q: Why yoga?

Uebelacker: Yoga really incorporates aspects of medication, of breath awareness and breath control, as well as movement. What I also really like about yoga is that for both adults and kids with depression, if you think about medication, it may be hard for some people to start a sitting-meditation practice. They are just sitting there with all of these negative thoughts constantly. In yoga, though, it incorporates all of those things that you need: focusing on their breathing, focusing on their movement, it teaches mindfulness but in the context where it might be easier to access for some people with depression.

Plus, if you think about people who are depressed, who are sort of lethargic, it really helps to get them to move in gentle ways.

Q: And when you say “elevated levels of depression,” what does that mean?

Uebelacker: It varies quite a bit. Some of the teens in our program absolutely did have individual therapy that they were engaged in, have a psychiatrist, and might be receiving some kind of medication.

Q: When did this program begin and how many participants did you have?

Uebelacker: It was a three-year study that we’re just at the tail-end of now. In the beginning, we did focus groups with teens and parents. We looked at their needs and ideas about how yoga for teens and stress might look like. Then we enrolled 11 kids in the yoga program.

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In our third phase, we randomly assigned more than 40 kids in either the yoga program or the group CBT program.

Q: How did COVID-19 impact the program?

Uebelacker: Partway through the study, COVID-19 hit and we had to transition everything from in-person to online. But, the silver-lining was that all the kids continued to attend, so they clearly liked it. If kids and parents don’t think something is working for them or they don’t like it, they just won’t return and waste their time. So it seems like the program has been acceptable to these teens, and even doing it online.

Q: The study is nearly over. What have you found so far?

Uebelacker: Many of the teens have said they found it relaxing and helped them get through the stresses of everyday life, especially during the last year. Now they can go to school and if there’s a stressful moment where their heart starts beating hard, they have techniques that they can use (like breathing exercises) to cope in the moment. And that’s exactly what they are reporting to us.

Q: You’ve looked at how yoga has helped other populations as well. What do you see with that data?

Uebelacker: I’m currently wrapping up a study that looks at how health education and yoga compare for depressed, pregnant women. We don’t have results yet, but there’s also preliminary data that shows that yoga can help with chronic pain that could help people with opioid use disorders who were prescribed medication to help with their pain. We want to give them an alternative. So we’re getting read to start a study in both Providence and in Boston of yoga for chronic pain in that population.

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Alexa Gagosz can be reached at alexa.gagosz@globe.com. Follow her on Twitter @alexagagosz.

Yoga improves strength and flexibility, aids in managing anxiety and depression, and reduces chronic diseases.

Meditation reduces stress, anxiety, and depression symptoms, and enhances overall well-being.

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Title: New Study Shows Potential Benefits of Meditation on Mental Health

Summary: A recent study conducted leading researchers reveals promising findings on the potential benefits of meditation for improving mental health. The research shows that regular meditation practice can have a positive impact on reducing stress, anxiety, and depression, while also enhancing overall well-being. While previous studies have explored the connection between meditation and mental health, this new research provides further evidence and insight into the effectiveness of meditation as a holistic wellness approach.

According to the study, participants who engaged in daily meditation for at least 20 minutes reported significant reductions in stress levels compared to those who did not meditate. Furthermore, the researchers found that regular meditation practice was associated with decreased symptoms of anxiety and depression. These improvements in mental health were consistent across various age groups and demographic backgrounds, suggesting that meditation can be beneficial for a wide range of individuals.

Interestingly, the study also highlighted the potential physiological changes that occur during meditation. Researchers observed a decrease in cortisol levels, a hormone commonly associated with stress, in participants who regularly practiced meditation. This suggests that meditation may have a direct impact on the body’s stress response system, helping individuals better manage stress in their daily lives.

While the study did not delve into the specific mechanisms behind these findings, the researchers theorize that meditation’s ability to cultivate mindful awareness and promote relaxation could be key factors in its positive effects on mental health. They emphasize the need for further research to better understand the underlying processes involved.

Overall, this study adds to the growing body of evidence supporting the integration of meditation practices as part of mental health and wellness programs. With its potential to reduce stress, anxiety, and depression, meditation presents a natural and accessible approach to enhancing overall well-being and improving mental health outcomes.

Yoga reduces cancer-related fatigue, alleviates depression and anxiety, and improves sleep quality.

Weekly yoga practice can improve back pain and may be an effective therapy for chronic low back pain.

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.

Yoga reduces stress and anxiety, and improves physical and emotional well-being.

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The Benefits of Yoga and Meditation for Mind-Body Wellness

Yoga and meditation have emerged as powerful practices that promote mind-body wellness, helping individuals find inner peace, reduce stress, and improve physical health.

In this article, we will explore the numerous benefits of yoga and meditation and how they contribute to achieving a harmonious and healthy mind-body connection. By incorporating these practices into our daily lives, we can enhance our well-being and experience a greater sense of calm and vitality.

The Benefits of Yoga and Meditation for Mind-Body Wellness

1. Cultivating Mindfulness and Presence

Yoga and meditation encourage the cultivation of mindfulness and presence, allowing individuals to be fully engaged in the present moment. By focusing on the breath, sensations, and thoughts without judgment, practitioners develop a heightened sense of awareness and learn to embrace the present moment, rather than dwelling on the past or worrying about the future. This practice of mindfulness brings a sense of clarity, peace, and contentment.

2. Stress Reduction and Emotional Well-being

Both yoga and meditation are powerful tools for stress reduction and promoting emotional well-being. Engaging in yoga postures, known as asanas, helps release physical tension stored in the body and activates the relaxation response. Combined with deep breathing and meditation techniques, yoga helps calm the nervous system and reduces stress hormones, leading to a sense of calm and relaxation. Regular practice can also enhance emotional resilience and improve overall mental health.

3. Improved Physical Flexibility and Strength

Yoga incorporates a wide range of physical poses that promote flexibility, strength, and balance. The practice involves stretching and elongating the muscles, improving joint mobility, and increasing overall flexibility. As individuals progress in their practice, they gradually build strength, particularly in the core muscles, contributing to better posture and overall physical stability.

4. Enhancing Mind-Body Connection

Yoga & meditation emphasize the connection between the mind and the body. Through conscious movement, individuals learn to listen to their bodies, respect their limits, and cultivate a deeper understanding of their physical sensations and abilities. This increased awareness allows practitioners to make informed choices that support their overall well-being and prevents overexertion or injury.

5. Boosting Energy and Vitality

Contrary to popular belief, yoga, and meditation can invigorate the body and boost energy levels. Through gentle movements, deep breathing, and focused attention, yoga and meditation help release tension, clear energy blockages, and activate the body's natural energy centers. As a result, individuals often experience increased vitality, improved sleep patterns, and a greater sense of overall well-being.

6. Improved Cognitive Function and Mental Clarity

Regular yoga & meditation practices have been linked to improved cognitive function and mental clarity. The combination of physical movement, breath awareness, and mindfulness helps quiet the mind, improve concentration, and enhance mental focus. As a result, individuals often experience increased productivity, creativity, and a greater ability to handle challenges and make clear decisions.

7. Promoting Overall Health and Well-being

Yoga and meditation have a positive impact on overall physical health. The practices help regulate blood pressure, strengthen the immune system, improve digestion, and support healthy organ function. Additionally, the stress-reducing effects of these practices can have a beneficial impact on heart health, reducing the risk of cardiovascular diseases.

The benefits of yoga and meditation extend beyond physical fitness and relaxation. These practices offer a holistic approach to mind-body wellness, promoting mindfulness, reducing stress, enhancing emotional well-being, improving physical flexibility and strength, boosting energy levels, and fostering a greater sense of overall well-being.

By incorporating yoga & meditation into our daily routines, we can nurture our mind-body connection and experience the transformative effects of these ancient practices. Embrace the journey of self-discovery and embark on a path of enhanced well-being with yoga and meditation.

Edited by Nihal

Yoga exists.

Yoga exists.