Yoga - The Seated Forward Bend

This exercise is known as Paschimottanasana which literally translates as ‘intense stretch of the west’. The front of the body is known as the East side and the back side is known as the West side. This pose is helpful in relieving stress and anxiety.

• Sit on the floor with your legs straight out in front of you. It will be more comfortable if you support your buttocks on a thin cushion or folded blanket.

• Outstretch the arms and then raise them above your head.

• Inhale and stretch the spine upwards as you reach forward to grasp your toes.

• Begin to slowly bring the back forward as you exhale.

• Try to keep the spine as straight as you can by swiveling from the hips.

• Keep the thighs, calves and heels in contact with the floor at all times.

• Keep the neck naturally extended from the spine as you stretch further into the forward bend.

• You should finish the movement with your stomach resting on your thighs, your body relaxed and reaching out to hold your ankles or shins and gently exhaling.

• As you get used to this stretch you should aim to hold your hands around the soles of your feet.

• As you inhale raise your head and resume the upright position with your hands by your sides and palms flat on the floor.

This is not an easy asana and needs practice and patience. Once you have assumed the position try to hold it for 30 seconds and gradually lengthen the time to up to three minutes.

Sufferers from a back injury should seek medical advice if in any doubt that the pose will cause them problems. Asthma sufferers may also be affected.

The Benefits of The Seated Forward Bend include;-

• A calming effect on the brain by relieving stress and mild depression.

• Soothes headaches and anxiety attacks.

• Helps relieve the symptoms of menopause and menstrual discomfort.

• Stretches the spine, shoulders and hamstrings.

• Stimulates the liver, kidneys, ovaries and uterus and improves digestion.

• Yogis have traditionally felt that Paschimottanasana increases appetite, reduces obesity and cures diseases.

 

Classical Music for Yoga

Yoga - The Seated Forward Bend

Baddha Konasana-The Bound Angle Pose

This most familiar of all yoga positions is also known as the Cobblers Pose as it is the typical sitting position of Indian footwear makers and repairers. Traditional yoga texts consider that the Baddha Konasana fights disease and removes fatigue.

• Sit upright with your legs extended to your front. You may sit on a folded blanket or soft cushion for comfort.

• Bend and gently push your knees to either side of your body and as you do so draw your heels as close as you can towards your pelvis and press the soles of your feet together all the time exhaling steadily.

• Keep the outer edges of both your soles in contact with the floor and take hold of your ankles, right hand on right leg, and left hand on left leg. Better still, using the thumb and first two fingers of each hand, hold both big toes.

• Stretch the back and torso upwards with the pelvis staying at right angles to the floor.

• Relax the muscles at the top of the thighs and outer hips so that the knees fall naturally, without force, towards the floor.

• Stay in the pose for up to five minutes breathing quietly and steadily, and then lift your knees and return to the start position with your legs extended to your front while inhaling.

You can repeat this pose as often and for as long as you feel comfortable.

Benefits of the Bound Angle Pose include

• Help in relieving tiredness, anxiety and mild depression and can bring on a feeling of calmness.


• Stimulates the abdominal organs, heart, prostate gland, ovaries, bladder and kidneys and improves general circulation.


• Stretches the inner thighs, groin, knees and ankles.


• Aids in healing and alleviating discomfort from flat feet, asthma, high blood pressure, menstrual discomfort, sciatica and the symptoms of menopause.


• If practised regularly until late pregnancy can help ease childbirth.

Baddha Konasana-The Bound Angle Pose

Why Running Helps Keep You Healthy

Of all the exercise regimes, running is probably the easiest to fit into everybody’s daily routine and age is no bar. Not only does running help  to keep you healthy but it is one of the most efficient ways of burning up calories and preserving muscle mass.

Advantages of Running

• You don’t need to go to a gym.


• You don’t need space at home for exercise equipment.


• You can run anywhere, at any time and in any weather, except when there is a danger of ice.


• You can wear any clothes.


• It’s free.


• It doesn’t matter whether you have not run for years, it is never to late to start so long as you have the use of your legs!

Disadvantages of Running

• The only major expense is that you should get a good pair of running shoes

Let’s have a look at why running is so good for you. It is a great way to get into shape for the summer and to stay trim and fit the whole year through.

Even regular runners, when at rest, burn up more calories than non-exercisers at rest.

Running outdoors in the fresh air reinvigorates the mind as well as the body. You will find that not only your physical energy levels will be enhanced but that you will enjoy a feeling of well being that is reflected in having a more positive mood.This is because as you run, the heart is pumping blood more efficiently around your body and your brain.

At the same time it is likely that your mind is at rest from everyday clutter, as you get absorbed into the rhythm of your running, resulting in mental refreshment.

Running is good for your heart as it reduces blood pressure, helps control body fat, can lower the risk of cancer and is excellent for maintaining bone density and lowering the risk of osteoporosis in later life.

It is one of the best exercises for toning and strengthening muscles and there  are few better ways of keeping the bottom and thighs in great shape than a daily run.

If you feel a little hesitant about starting to run, perhaps have read somewhere that the jarring can damage the knees or cause other problems, or just feel that you have gone so far downhill physically that it may be dangerous to start any demanding exercise, now is the time to take heart!

You don’t have to flog yourself until you are ready to drop, a gentle start with a ten minute jog, and walking when you feel like it, can get the heart pumping a little stronger, the breathing a little deeper.

Keep it up for a week and then increase the jog by another minute or two or maybe just step up the pace a little.

As each week goes by increase the time and /or pace by a small amount, as rule of thumb about 10% each week and that way you will soon build up to an effective running regime that will avoid the possibility of overdoing the physical load before your body has time to adjust.

Your knees or ankles shouldn’t suffer as the supporting muscles will be gradually strengthening as you increase your run time but if you feel there may be a problem try to run on a softer surface than tarmac, grass is good, even if for only part of the time.

Try to vary your route, running along the same tracks day after day can become boring if that happens remember that “variety is the spice of life”.

No association intended but research in the US has shown that women who exercise three times a week were likely to enjoy better sex more often.

Finally studies have shown that regular jogging can increase the life span of men and that they are likely to have fewer illnesses as they get older.

Start running to keep healthy, enjoy life, live longer and feel good!

Why Running Helps Keep You Healthy

The Extended Triangle Pose

 

This yoga pose is one of the simpler but also one of the most highly beneficial yoga exercises.

• Stand upright with the feet a little more apart than shoulder width and the arms by your side, fingers extended down the legs.

• While steadily breathing in raise both arms outstretched from the shoulders and parallel with the floor with the palms facing downward.

• Exhale slowly while bending to the left from the waist and that will bring the left hand down to the ankle.

• Try to put the palm flat on the floor alongside the ankle, it may be difficult at first but will come eventually as your body becomes used to stretching.

The right arm should be vertical in a straight line with the left. The knees and elbows should not be bent.

• Turn the head upward to look at the right hand extended above your head.

• Hold momentarily and return to the upright standing position as you exhale.

Repeat on the opposite side.

The principal benefits come from stretching the hips, groin area, hamstrings, calves, shoulders, chest and spine, strengthening and stretching the thighs, knees and ankles.

Helps to relieve back pain and stress, stimulates the abdominal organs and is an aid to digestion.

This exercise can also have a therapeutic effect on flat feet, neck pain, sciatica and osteoporosis and is considered helpful in relieving the symptoms of menopause.

As usual take care if you suffer from low blood pressure or a heart problem or are in the later stages of pregnancy.

The Extended Triangle Pose

Feet Exercises To Help Improve Muscle Strength

Towel Foot Stretch

This is a relatively easy strength exercise to perform. You  sit on the ground with your legs straight out in front of you and toes pointing up. Wrap a towel around your toes and holding both ends perform a lat pull. This tension will greatly strengthen the feet.

Toe Pull

Some may think this exercise is funny but it works! Simply affix rubber bands around the toes and then open and close the toes. Give it a try and you will be amazed at the results.

Cycling

Yes, being a regular cyclist can significantly impact the strength levels in your feet.(Yes, you can use a stationary bike)

Toe Curls

Can merely curling your toes increase the strength levels in the muscles of the feet? It can and more than you would initially be led to believe.

Just be sure to perform all exercises with consistency since that will have a major effect on your ability to strengthen the feet.

Feet Exercises To Help Improve Muscle Strength