Yoga Moves to Help With Lower Back Pain

Approximately 1 out of 4 adults experience low back pain. It is a growing problem. The cause of the pain can be physical, and aggravated by behavior. If you want to address more than the physical cause of the pain, yoga moves offers a holistic approach.

Types of Yoga Moves

In a typical class of say 60 minutes, you could practice 10 yoga postures. Typically a yoga class will have breathing exercises at the beginning or end of the class, and relaxation at the end of the poses. Postures would have to be adapted and modified to suit your ability and pain sensation.

While there is no set prescription of a combination of yoga poses for low back pain, the movement has been proven to work. In 10 poses you could cover a variety of movement: Lying on the back, lying on the stomach, kneeling, standing forward bend, sitting forward bend, back bend, and lateral bend. All appropriately arranged.

Quality of Movement

When a beginner to yoga is able to focus on the sensation present, the awareness allows for self-regulation: Softening the knee this moment, re-engaging the lower abdomen and solar plexus area to lengthen the spine, re-engaging the quadriceps and hamstrings.

Repetition a few times with the breath rather than holding the poses is often easier. For example: Exhaling bend and then inhaling extend; or raising and lowering the arms while lying.

To improve strength, over time poses can be held and made increasingly difficult.

Time Involved

What will your schedule permit? A twice weekly practice of 60 minutes? A 15-minute practice 3 times a week? A daily practice? Create some time for practice. Yoga is far from being a quick fix. While you may experience relief from pain in your first session, the benefits of yoga accumulate. Give yourself at least 6 weeks with the program. Four months is actually just the beginning.

Results

Yoga is a holistic therapy. You'll experience more calm as well the physical benefits of reduced intensity of the low back pain, increased flexibility and strength. More mobility and even the complete absence of pain is also possible, depending on the cause of the pain. You might even reduce your use of medication. Posture will improve.

Some yoga classes include meditation, even if it is 1 minute of breath awareness at the end of the class when the mind is already significantly more quiet. Regular practice of yoga and meditation increases our ability to observe ourselves and regulate behavior that would increase pain.

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Heather Greaves helps yoga beginners and enthusiasts learn more even though their only teacher is a book. "To learn more about something, teach it." Since 2005 this Yoga Therapist and owner of Body Therapies Yoga Training has been training teachers in a Yoga Alliance certified program.

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Swell Yoga Moves

Swell yoga moves to beat the blues. This vinyasa can be interspersed within your practice or be a stand alone energy pick up. Challenge yourself, get the heart pumping more, and put a spring in your step. If you have sore joints - hips, knees, ankles - step rather than jump, step and hold poses longer rather than creating a vinyasa. And if you have heart problems keep arms shoulder height.

Attitude is always of primary importance in your practice. When you center in the first pose, Tadasana, with hands in prayer position at the heart, notice what's motivating the practice. Close your eyes, if you wish, and release tension from the shoulders in your favorite way. Feel the sensations in the back of the body and shoulders.

The swell yoga moves consists of a shooting Star, stabilizing Chair, and tall Mountain. Let's visualize these moves before practicing them. See the Mountain grow tall as you inhale and gracefully raise your Namaste hands from the heart to reach for the twinkling star overhead. Invite that star to join you as you move fingers apart while keeping the base of the palms, sides of thumbs and little fingers together forming the lotus mudra. Tone or chant here, if you like, then close fingers gently around that sparkling star when it arrives, thanking the star for coming and showering you with bright light. Of course you can create your own visualization and play even more.

Now are you ready to create fireworks? Breathe in drawing the hands with star to your heart and as you exhale bend the knees moving them behind the toes taking the hips behind the heels into stabilizing Chair pose, Utkatanasana. Then inhale and on the exhale jump or step wide into five pointed star pose with feet facing forward and arms outstretched shoulder height palms facing down. Breathe fully using ujjayi breathing technique if you know it. Feel and/or imagine or visualize your whole body as light with sparkles of shooting stars at or leaving your finger tips. Stay and embody the star for as long as you wish.

When you are ready jump or step back into the stabilizing Chair pose with arms raised overhead if you like. Stay here allowing energy to build for a few breaths, then straighten your knees and become a tall Mountain.

So catch a falling star, become a shooting Star and come back to reality or not in your Chair and tall Mountain.

Heather Greaves is an avid yoga explorer and the owner of Body Therapies Yoga Training. She organizes annual yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/

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Neat Yoga Moves That Move The Lymph

Neat yoga moves are graceful and safe when performed with awareness considering your body's subtle messages. Create a smooth flow with Table, Downward Dog and Cow's Face (Gomukhasana) to release deep hip muscles including piriformis and shoulder muscles. Experiment with variations. Use dynamic movements - go in and out of the pose - before holding the pose.

Starting

From Table/Cat pose take the hands one hand length further forward, curl toes under then exhaling lift knees up. As you move into Downward Dog (Adho Mukha Svanasana) look up at your belly to release the neck. Exhaling let the ankles push the heels towards the floor. Stabilize breathing consciously. Exhaling bring the feet together big toes touching, heels remain off the floor. Exhaling, raise the left leg no higher than parallel to the ground then cross the back of the right thigh, knees together and return the left toes on the ground. Assume a wider stance crossed leg stance by moving the right leg over to the left. Settle here into stillness.

Transition

From Downward Dog with thighs and knees crossed exhale as you bend your knees bringing them to the floor - Table with legs crossed - right leg in front. Exhaling keep core engaged as you sit back on the mat. If the hips are not level to the ground use a blanket under the lower hip to raise the hips level, or sit on the foot. Settle here breathing smoothly and rhythmically releasing hips and legs on the exhale.

Variations

Play with 3 arm positions:

(1) Hold the feet and as you exhale lean forward. as you inhale rock back to upright feeling the sensations. Repeat a few times.

(2) Inhaling raise the arms in swan like movement, exhale lower the arms, cross them and hug yourself. Repeat a few times changing the arm position or simply hold giving yourself a loving hug with the right arm on top.

(3) Holding arms behind the back could involve using a strap if the shoulders are tight. Inhaling raise the right arm by the right ear then bend at the elbow. Inhaling extend the left arm out to the side then bend at the elbow and bring the forearm behind the waist. When you are ready exhale as you reach up to clasp the fingers of the right hand or hold a strap.

Ending

Return to Table/Cat with crossed legs then move hands forward a little and lift into Downward Dog with crossed legs. Move with the breath as you separate and straighten the legs, rest in Child's pose and repeat poses on the other side when you are ready.

This flow massages lymph nodes in groin and underarms.

Heather Greaves is a sincere yoga student and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/

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Neat Yoga Moves: Remove Lethargy With This Neat Yoga Move

Imagine a yoga pose that can remove lethargy, stimulate the muscular, digestive, circulatory, nervous and hormonal systems, and tone all the organs. This same pose can be used to help reduce nervous tension. When practiced at the end of a session and before the final resting pose, Shavasana, it can facilitate a deeper state of release. It can also energize body and mind when done before getting out of bed in the morning.

As usual there are a few names for one yoga pose. This one is called Boat Pose, Stretch Pose, Navasana, Naukasana. We are often encouraged to close our eyes when practicing in order to turn the mind inward. In this pose however the eyes are kept open throughout.

Instructions:

Begin lying on your back palms down, feet together. Be aware of the body breathing itself and when the breath becomes steady, inhale slowly and deeply, hold the breath and then flatten the back of the waist into the ground. Flattening the lower back before lifting the body avoids compression in the lumbar vertebrae. We'll get back to the breath later.

The second part of this neat yoga move is lifting the upper and then lower body off the floor no more than 6 inches (15 cm); in essence balancing on the buttocks. The arms are also lifted at the same level as the toes. Palms can be facing each other at the sides of the body, or over the thighs. Unless you need to place them under the buttocks to support the lower back. Let the heart lift the head. To keep the vertebrae in the neck safe bring the chin in towards the throat, not down or away from the throat. Your ears will move closer to your shoulders. Try lifting the chest and drawing your chin in as you sit to get a feel for the move. Leave a comfortable space in the throat. Finally lift both legs or one at a time.

As you balance on the buttocks, hold the breath counting mentally to 5, or longer if you can. If you like, tighten the whole body. You could include fists. Then exhale and return to the floor lowering your head carefully. Definitely you do not want a pounding head pain from crashing to the floor! Feel the whole body as you rest between repetitions. If the abdominal muscles are tense, extend them when you inhale. Then repeat the exercise 4 to 5 times.

If you are feeling tired, perhaps you can devote 1-3 minutes a day to this powerful pose and see whether it will remove lethargy.

Heather Greaves is an avid yoga student and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach therapeutic yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/

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Five Yoga Moves to Protect Your Back When Working As A Mechanic

In the past two decades, technology has revolutionized the auto repair industry. To become a mechanic these days, it's not enough to be good at tinkering with motors and other mechanical parts. One must also have an appreciation for the electronics that govern today's anti-lock brakes, fuel injection systems, etc. In fact, what used to be called mechanic training isn't even called that any more. It is now called auto technician training instead.

To become a mechanic today is not simply to learn how to be a skilled manual labourer. Auto technician training also introduces students to the computer systems that now form the core of their work.

But this change in the nature of the work does not protect today's graduates of auto technician training from such "traditional" repetitive stress injuries as:
carpal tunnel syndromeneck strainlower back pain

Protect yourself from these potentially debilitating injuries by taking preventative measures while still enrolled in auto technician training. Yoga is one solution. Many community colleges offer yoga classes on campus. Take advantage of this opportunity to learn a skill that may help you as your progress in your dream to become a mechanic. In particular, try to learn the following five poses.

1. Marjariasana (Cat Pose)- This pose is great for beginners. Knees and hands on the floor. Round your spine towards the ceiling and then drop your belly towards the floor. Repeat. A gentle way to release tension and increase mobility. Stretches the muscles all along your back. A good pose to practice after a day perched over an open hood in the auto technician training classroom.

2. Viparita Karani (Legs-Up-the-Wall Pose) - This pose is also perfect for beginners. No previous yoga experience required! Simply lie down on your back, with your legs up a wall. This restorative pose has many benefits. It relaxes the nervous system and releases tension in the lower back after a long day of auto technician training.

3. Balasana (Child's Pose)- This pose is accessible to beginners and can help prevent or relieve back pain, especially in the lower back. After a day at auto mechanic training school learning how to become a mechanic, simply find a quiet place at home, kneel on the floor, sit back on your heels and reach your head to the floor and tuck your arms by your feet.

4. Urdhva Hastasana (Upward Salute)- Stand tall. Inhale your arms up above your head. Breathe. This pose has an advantage in that you can practice it on the floor of your auto mechanic training. Your fellow students may tease you, but hey...

5. Uttanasana (Standing Forward Bend)- Stand upright. Bend your knees. Drop your head and arms forward. This pose calms the brain - good to know, in case auto mechanic training gets too overwhelming. And it helps encourage flexibility in the spine.

The nature of mechanic work may be changing, but many of the traditional aches and pains are still a threat of the work. Lessen the risk by taking another "traditional" approach: yoga. The community college where you take auto technician training may offer classes. Don't miss this opportunity to discover a great skill.

Visit Auto Training Centre for more information on Automotive programs.

Percey Evans is a freelance writer who works for Higher Education Marketing, a leading Web marketing firm specializing in Google Analytics, Education Lead Generation, Search Engine Optimization (SEO), Mobile SMS Alerts, Social Media Marketing and Pay Per Click Marketing, among other Web marketing services and tools.

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Yoga Moves to Impress the Ladies

If you have seriously considered Yoga as an exercise exclusively for women, then you might want to rethink that. Yoga definitely is not just for Twilight lovers, nor just for the Oprah Twitter-followers, but even also for those testosterone-filled NBA or football male fanatics who find stretching exercises very feminine. In fact, most male athletes, i.e. Kobe Bryant, more often than not perform yoga to complement their training, and enhance their stamina and power.

What makes it more interesting though, is that Yoga can be very stimulating. Who would have thought this technique can make women drool?

This article aims to make your ladies swoon for you, through these various Yoga moves and positions you need to perform. Better results if you do this along on a session with your ladies, and you'll find yourself to be the most charming entity in the room for your girl.

The moves:

The Plough: Or the Halasana. Could possibly be adapted from that famous Hindu sex manual. This position resembles a plow, such the term plough. Can be performed when you lie on your neck and shoulder, with your back straight, and your head over and beyond your head, as if you're ready to roll over in reverse. Why is this sexy? Very simple. Not only this would showcase your flexibility and athleticism since it is awfully tough to do, but the position itself will highlight one of your main assets, your butt. Most women love looking at male butts, and a glaring exposure to it for sure will elicit a seductive invitation. If this will not impress your lady, let her see a doctor.

The Camel Pose: Ustrasana in Sanskrit. The pose is characterized by kneeling down, with the upper body leaning extremely far backwards, hands clamped on your toes. This revealing pose shows upper body lines, as if you're offering all of yourself to her, like a sacrifice. But more importantly, this will highlight your frontal bulge. Believe me. This sight alone will never fail for a woman.

The Upright Seated Angle Pose: also known as Urdhva Upavishta Konasana. Entails immense focus, balance and constant concentration. This can be done when sitting on the floor, spreading both legs to a stretch, staying into your balance with your hands holding on each other sides' toes. The balancing itself is particularly challenging to do, but what's more sexy and enticing for the ladies is the imagery the position projects, especially if seen close-up.

The King of the Dance Pose, otherwise knownas Nataraja-asana: Performed by standing in one leg while the other stretched and bended back towards the head as if creating a scorpion image. Most gymnasts and dancers use this stretching method before performances. Gymnasts and dancers are sexy for women, and if you are able to do this properly, you might just end grooving your way to her heart.

These moves might be pretty complicated, but that's really how you impress women - the intricate and "stretchy" scheme.

In a nutshell, you really don't have to learn the Moves like Jagger. Just the Moves like Yoga.

Abbey Reynolds is a reputable yoga instructor in North Dakota. A practitioner for 8 years and has been teaching since 2006. She has recently developed a site to serve as a guiding path to all who want to learn and practice yoga.

Visit this link to learn more about these principles and the different Yoga health benefits

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Top Yoga Moves for Joint Pain

The yoga craze doesn't seem to be losing steam because of its vast and long-term health effects: among other benefits, it creates lean muscle mass, facilitates healthy digestion and helps with balance and flexibility. According to a 20-year-long study performed by the Duke University Medical Center, practicing yoga can improve joint pain for persons suffering from osteoarthritis, fibromyalgia and carpal tunnel syndrome.

If you suffer from the most common joint disorder, osteoarthritis, then yoga can alleviate the pain and stiffness in your joints. For people with muscle and joint tenderness as a result of fibromyalgia, or even people with the constant pressure around their forearm to their palm from carpal tunnel syndrome and want to avoid carpal tunnel braces (link), try out this quick yoga guide for joint problems.

Child's Pose (Balasana)
Child's pose is a basic relaxation pose that works well during a yoga practice if you start feeling tired, dizzy or need a break.
How to: Get down on the ground with your hands, knees and shins on the floor. Slowly glide your buttocks back to your heels as you sit gently onto your heels. You may feel an easy stretch in your knees and quadriceps. Stretch your head toward the ground, aiming to connect your forehead to the ground. Your arms may naturally lay backwards alongside your legs or you may outstretch them forward past your head. Hold this pose for a few seconds.
Joint friendly: Use a rolled-up blanket or a yoga block under your buttocks, so it separates your tailbone and your legs.

Crocodile Pose (Makarasana)
Crocodile pose is another relaxation pose geared to trigger rest in your body after rigorous activity.
How to: Lie stomach and face down on the floor with your hands rested at your sides. Stretch your legs and feet toward the back of the room as you cross your right arm to your left shoulder and your left arm to your left shoulder. Align your elbows into a stacked triangle position and rest your forehead in the triangle as you breath.
Joint friendly: Turn your feet out at right angles to your legs and concentrate on breathing. This pose helps release vulnerable and tense tendencies in the joints.

Triangle Pose (Trikonasana)
Triangle Pose is performed on both sides of the body and has many variations to work multiple parts of your body.
How to: Stand with your feet about a leg's length apart and your legs with a slight ben. Turn your right foot to the right 90 degrees and slightly angle your left foot to the right about 45 degrees. Lift your arms and spread them out parallel to the floor while standing stretching your upper body straight to the ceiling. With your palms facing down, extend sideways to the right as far as you can. Then, drop your right arm toward your shin (or a yoga block place inside your right ankle). Extend your left arm vertically while your back gently twists. Be careful not to hyperextend your legs or over twist in this pose. Hold for 5 breaths and return to the starting position. Alternate sides.
Joint Friendly: Make sure you don't lock your knees and overextend the straight legs.

Tree Pose (Vrikshasana)
Tree pose is a variation of the basic standing mountain pose and focuses on balance and alignment of the lower body while toning lower extremity muscle. It is performed on both sides of the body.
How to: Begin in mountain pose (standing with your feet together and your hands relaxed at your sides). Shift weight to your left leg as you bring your bent right knee to your inner left thigh. Your right toes should aim toward the floor with your right knee pointed to the right, opening up your hips. Extend your hands, in prayer position, up toward the sky. Hold for 20 seconds. Work to holding for 60 seconds. Alternate sides.
Joint Friendly: Keep your left foot, hips and head aligned vertically and avoid twisting your body. Keep your left knee facing forward, without twisting.

Head-to-Knee Pose (Janu Sirsasana)

Head-to-Knee pose helps stretch and strengthen the hamstrings while loosening up your hips, legs, knees and back.
How to: Sit on the floor with your upper half upright and your legs spread out comfortably wide and straight. Place the bottom of your right foot on the inside of your left thigh. Slightly bend your left knee and realign your torso so that you are square. Bend forward over your extended left leg and relax your head onto the extended leg. Breath for as long is comfortable in this position and then switch sides.
Joint friendly: Place a towel below your buttocks to help with tight hips. You can also use a towel to lasso around your extended foot if you cannot reach your foot comfortably when beginning.

Yoga is praised worldwide for its health and healing benefits and is practiced by more than 15.8 million Americans alone. It is often used as a non-aggressive way to exercise and strengthen muscles for those suffering injuries or joint pain; however, take caution to ensure you listen to your body's strain and warning signs and do not push into a pose too far. Pay special attention if you use carpal tunnel braces or other support braces before beginning an exercise program. Beyond beginning to incorporate yoga postures into your joint strengthening program, hot and cold therapy is recommended as a complement for minor discomfort.

Note: this information is not intended to supplement or replace advice from a medical professional, or to diagnose or treat any condition.

About MMAR Medical Group: MMAR Medical Group Inc. is a supplier of medical products including a wide selection of medical grade braces and cold therapy products. To find a quality medical knee braces and supports, please visit MMAR Medical online.

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