All muscles tend to tighten up when idle, particularly the long muscles in your legs, back, and the sides of your body between your hips and your armpits. Sitting for a long time in the same position at a desk or bench will often stiffen neck or shoulder muscles. Such stiffness creates tension in the body and can even influence your state of mind. But the most common danger of stiff muscles is that sudden movement that may cause damage. The following are some popular stretchers:
Bend and Sway
With your feet apart and your hands on your hips, bend the upper body to the left; then bend back as far as you can go, then to the right, and then forward. bend to the left again and repeat. After several bends, reverse direction and do several more. You should feel the muscles stretching on both sides of your body. Clasping your hands behind your neck or above your head will increase the stretching benefit.
From the same starting position as above, sway, do not rotate, from one side to the other. Extending the arms high above the head will give you maximum benefit.
Wing Flaps
To loosen the shoulder muscles, stand with your elbows out and your fists together in front of you about neck high. Your forearms should be parallel to the floor. Slowly pull your fists apart, and bring your elbows back as far as they will go. Do several smooth repetitions. Raising or lowering the level of your arms will spread the stretch up and down your shoulders.
Some other good stretchers include the bend, the groin stretch, the propeller, and the cobra.
Bend
Begin with your feet together and knees straight but relaxed. Bend slowly form the waist with your fingers pointing to your toes and your head bowed. When you have reached the farthest you can hold for 10 seconds. Then rise very slowly to a straight-up position. Repeat.
If the muscles along the back of your legs are very tight, do not expect to touch your toes right away. Just make sure that those leg muscles get a good stretch, and you will enjoy daily improvements.
Variation 1: Bend slowly forward and clasp your hand hands behind your legs. Pull your body down slowly by bending your elbows out.
Variation 2: Clasp your hands behind your legs even lower than in variation 1. Pull your body down slowly.
For both variations, hold for 10 seconds.
Want to learn about hatha yoga and more? Visit http://heyayoga.com/blog/index.phpto learn about yoga and hatha yoga.
Showing posts with label Leg Muscles. Show all posts
Showing posts with label Leg Muscles. Show all posts
March 1, 2009
February 26, 2009
Standing Yoga Poses
Several of the most effective poses are the standing positions. They provide superior stretching of the muscles and they have recognizable effects on the speed and efficiency of the nervous system. Most standing poses manage to enhance the asanas and they offer you an increased opportunity of mastering equilibrium, both physical and mental. In the following paragraphs we will take a look at two of the most significant standing poses, the Mountain pose and the Triangle pose.
The mountain pose (known as the Tadasana) got its name from a number of defining properties that share the symbols of the mountain. The pose benefits from a high level of relaxed strength and a sense of invulnerability. Very like a mountain, the person practicing this pose will be surrounded by tranquillity and will feel a heightened impression of balance. The clarity and profound vision offered by this pose permit you to go deeper in your inner emotions and unite with your inner self on a very deep level.
The mountain pose is achieved by placing the heels slightly apart, so that toes are parallel. Carry out a back and forth rocking movement on your toes and slowly come to a complete stop. Raise the ankles in order to consolidate the pose while also tightening the leg muscles. Thrust your tailbone towards the floor while lifting your pelvic area towards the navel. Your arms should be resting near your body while you are pushing your shoulder blades backwards.
The clear-cut positive effects of the mountain pose made it the basis of many other poses. Tadasana implies that the practicing yogi has to discover the meaning of balance and stillness before progressing further. For this reason, the mountain pose is one of the best ways to connect with your inner emotions while uncovering the subtle ways of yoga. The energy channels of the mountain pose traverse your whole body, following the spine, from the back of the neck and on towards the legs.
The next significant standing pose is the Triangle pose, or the Trikonasana. This comparatively easy pose has a satisfactory stretching effect on the spine, giving it a good lateral motion that complements the stretching of alternate forward poses. The straightness of the knees is essential while performing this pose, as this will allow your movements to be fluent and to stretch all the targeted muscles and organs. Bending to the left and right needs to be done gradually and fluently. This is one of the yoga poses that is good for providing the foundation for the next levels of postures, which are more advanced and harder to perform. The stimulation of the spinal nerves is also useful and it improves complete body flexibility.
In order to enjoy the full advantage of the triangle pose you have to position your body properly. Your feet have to be spread apart while you are pointing to your toes. Try to alternate the pointing motion from your left foot to your right one while keeping a constant rhythm and perfect balance. After you extend your arms parallel to the floor you should breathe in deeply, allowing the energy to reinforce your movements. While exhaling aim to execute a slight bend to either left or right while sliding your hand down your foot. This motion requires a lot of flexibility in the lower back muscles area, so a good warm up session is completely essential before attempting the triangle. Yogis who try this pose often notice the sensation of a lighter body, joined with a feeling of mild warmth in the stretched muscles.
To find out how yoga can be beneficial for you, check out http://www.infoaboutyoga.com.
The mountain pose (known as the Tadasana) got its name from a number of defining properties that share the symbols of the mountain. The pose benefits from a high level of relaxed strength and a sense of invulnerability. Very like a mountain, the person practicing this pose will be surrounded by tranquillity and will feel a heightened impression of balance. The clarity and profound vision offered by this pose permit you to go deeper in your inner emotions and unite with your inner self on a very deep level.
The mountain pose is achieved by placing the heels slightly apart, so that toes are parallel. Carry out a back and forth rocking movement on your toes and slowly come to a complete stop. Raise the ankles in order to consolidate the pose while also tightening the leg muscles. Thrust your tailbone towards the floor while lifting your pelvic area towards the navel. Your arms should be resting near your body while you are pushing your shoulder blades backwards.
The clear-cut positive effects of the mountain pose made it the basis of many other poses. Tadasana implies that the practicing yogi has to discover the meaning of balance and stillness before progressing further. For this reason, the mountain pose is one of the best ways to connect with your inner emotions while uncovering the subtle ways of yoga. The energy channels of the mountain pose traverse your whole body, following the spine, from the back of the neck and on towards the legs.
The next significant standing pose is the Triangle pose, or the Trikonasana. This comparatively easy pose has a satisfactory stretching effect on the spine, giving it a good lateral motion that complements the stretching of alternate forward poses. The straightness of the knees is essential while performing this pose, as this will allow your movements to be fluent and to stretch all the targeted muscles and organs. Bending to the left and right needs to be done gradually and fluently. This is one of the yoga poses that is good for providing the foundation for the next levels of postures, which are more advanced and harder to perform. The stimulation of the spinal nerves is also useful and it improves complete body flexibility.
In order to enjoy the full advantage of the triangle pose you have to position your body properly. Your feet have to be spread apart while you are pointing to your toes. Try to alternate the pointing motion from your left foot to your right one while keeping a constant rhythm and perfect balance. After you extend your arms parallel to the floor you should breathe in deeply, allowing the energy to reinforce your movements. While exhaling aim to execute a slight bend to either left or right while sliding your hand down your foot. This motion requires a lot of flexibility in the lower back muscles area, so a good warm up session is completely essential before attempting the triangle. Yogis who try this pose often notice the sensation of a lighter body, joined with a feeling of mild warmth in the stretched muscles.
To find out how yoga can be beneficial for you, check out http://www.infoaboutyoga.com.
February 23, 2009
Yoga for Seniors - Using Yoga to Reverse Aging
Yoga has become quite a popular exercise for people of all ages, but especially
for the seniors. Yoga exercise for elderly people can help reverse the aging process
and provide a wide range of positive benefits even if practiced on a moderate
basis. There are many styles of yoga ranging in degree of difficulty. However,
the basic moves and positions can be utilized by any age group. It is all about
how you approach your exercise program that makes the difference. Since everyone
is unique, it is always advisable to see your doctor before beginning any type
of exercise program.
The Benefits of Yoga Yoga can provide positive health benefits for anyone
but can be especially helpful for those more mature adults. The three main areas
of development would be balance, stretching, and strength. Balancing exercises
strengthen leg muscles and help to prevent falling. Every year in the U.S. there
are tens of thousands of patients admitted for broken hips and usually some type
of fall is the reason for the bone fractures. Balancing exercises can also help
you avoid disabilities that may result from falling.
Beginning Yoga Exercises
Stretching exercises can increase your range of motion and allow you to do more
of the things you need and want to do. Stretching by itself is not designed to
enhance strength or endurance, however keeping one?s muscles more flexible
can also reduce strains and may improve circulation as well. Flexibility exercises,
such as stretching, might help keep your body and joints limbered up, which could
help prevent injuries and falling. It sometimes can speed up a recovery from an
injury. Exercises for strength help build muscle as well as increasing your metabolic
rate. This stabilizes blood sugar which and helps you maintain a healthier weight.
By having stronger muscles, you will be less likely to need frequent assistance
in doing your normal routines.
The Mental Benefits of Yoga
Besides the physical attributes of yoga, there are several mental benefits seniors
can enjoy. By definition, yoga means union; therefore it is no surprise that one
of the main underlying concepts is to achieve greater peace and harmony by better
uniting the body and spirit. Perspectives on life and ourselves tend to change
as we advance in age. The spiritual side of the world receives more importance
as we grow older - this forms an excellent foundation for elderly people to start
practicing yoga.
Proper Warm-ups for Seniors
It is recommended for seniors to begin their yoga exercise with slow, controlled
motions. This phase can last for several weeks or longer depending on the individual.
It is especially important in the earlier stages to avoid muscle sprains and strains.
That will make the experience more enjoyable and safer while reducing the chances
for injury. Even while using this slow gradual approach, many retirees can still
benefit from improved circulation, range of motion and vitality.
Improve Your Circulation
Another benefit of yoga that most seniors can experience is improved circulation.
This helps to better utilize the oxygen in their blood vessels resulting in improved
memory and concentration. Many elderly people experience losses in these areas
as the age increases and yoga can help reduce or reverse some of these effects.
Seniors have many options for keeping fit through various forms of light exercise.
One of the most important and often overlooked keys to staying healthy is proper
breathing. That happens to be one of the foundations of yoga. Air feeds our bodies
just as much as food and water does. Slow, deep breathing through the nose helps
to cleanse the body on many different levels.
Just Get Started
Contrary to popular belief, yoga does not require years of practice to attain many positive results. In fact many elderly people really look forward to their yoga exercise sessions not only for the increased vitality also opportunities or social contacts if done in a group situation. The biggest key to succeeding is just get started.
Feel free to reprint this article in its entirety in your ezine or web site, as long as you include the resource box and the active link to my website. Please notify me when it is used.
Barry Craft is the owner and webmaster of http://www.Yoga-Exercise-Help.com.
For more inspiring and useful tips about the benefits
of yoga, please visit our web site.
for the seniors. Yoga exercise for elderly people can help reverse the aging process
and provide a wide range of positive benefits even if practiced on a moderate
basis. There are many styles of yoga ranging in degree of difficulty. However,
the basic moves and positions can be utilized by any age group. It is all about
how you approach your exercise program that makes the difference. Since everyone
is unique, it is always advisable to see your doctor before beginning any type
of exercise program.
The Benefits of Yoga Yoga can provide positive health benefits for anyone
but can be especially helpful for those more mature adults. The three main areas
of development would be balance, stretching, and strength. Balancing exercises
strengthen leg muscles and help to prevent falling. Every year in the U.S. there
are tens of thousands of patients admitted for broken hips and usually some type
of fall is the reason for the bone fractures. Balancing exercises can also help
you avoid disabilities that may result from falling.
Beginning Yoga Exercises
Stretching exercises can increase your range of motion and allow you to do more
of the things you need and want to do. Stretching by itself is not designed to
enhance strength or endurance, however keeping one?s muscles more flexible
can also reduce strains and may improve circulation as well. Flexibility exercises,
such as stretching, might help keep your body and joints limbered up, which could
help prevent injuries and falling. It sometimes can speed up a recovery from an
injury. Exercises for strength help build muscle as well as increasing your metabolic
rate. This stabilizes blood sugar which and helps you maintain a healthier weight.
By having stronger muscles, you will be less likely to need frequent assistance
in doing your normal routines.
The Mental Benefits of Yoga
Besides the physical attributes of yoga, there are several mental benefits seniors
can enjoy. By definition, yoga means union; therefore it is no surprise that one
of the main underlying concepts is to achieve greater peace and harmony by better
uniting the body and spirit. Perspectives on life and ourselves tend to change
as we advance in age. The spiritual side of the world receives more importance
as we grow older - this forms an excellent foundation for elderly people to start
practicing yoga.
Proper Warm-ups for Seniors
It is recommended for seniors to begin their yoga exercise with slow, controlled
motions. This phase can last for several weeks or longer depending on the individual.
It is especially important in the earlier stages to avoid muscle sprains and strains.
That will make the experience more enjoyable and safer while reducing the chances
for injury. Even while using this slow gradual approach, many retirees can still
benefit from improved circulation, range of motion and vitality.
Improve Your Circulation
Another benefit of yoga that most seniors can experience is improved circulation.
This helps to better utilize the oxygen in their blood vessels resulting in improved
memory and concentration. Many elderly people experience losses in these areas
as the age increases and yoga can help reduce or reverse some of these effects.
Seniors have many options for keeping fit through various forms of light exercise.
One of the most important and often overlooked keys to staying healthy is proper
breathing. That happens to be one of the foundations of yoga. Air feeds our bodies
just as much as food and water does. Slow, deep breathing through the nose helps
to cleanse the body on many different levels.
Just Get Started
Contrary to popular belief, yoga does not require years of practice to attain many positive results. In fact many elderly people really look forward to their yoga exercise sessions not only for the increased vitality also opportunities or social contacts if done in a group situation. The biggest key to succeeding is just get started.
Feel free to reprint this article in its entirety in your ezine or web site, as long as you include the resource box and the active link to my website. Please notify me when it is used.
Barry Craft is the owner and webmaster of http://www.Yoga-Exercise-Help.com.
For more inspiring and useful tips about the benefits
of yoga, please visit our web site.
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