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Many people have difficulty falling asleep. If you're mind is racing, full of ideas and lists-of-things-to do tomorrow, it can be hard for you to switch off and rest. To function properly during your day, it is vital you give your body and mind a chance to rest, repair and heal from the day's busyness.metro.co.uk You deserve a good nights' rest. The gentle art of yoga is the ideal way for you to unwind after a busy day. Practice these basic yoga exercises to calm and clear your mind and help you fall asleep easily. Sit on the edge of your bed relax your arms and shoulders. Inhale. Slowly exhale through your nose and lower your head forward to rest your chin on your upper chest.


Feel the back of your neck relax and soften. Inhale and return your head to centre. Slowly exhale and lean your head back. Let the jaw relax and be aware of the gentle stretch on your throat. Breathe slowly and deeply. Slowly return head to centre. Repeat this stretch 3 - 5 times in each direction. Still sitting on your bed, slowly breathe in and raise both shoulders to your ears.mirror.co.uk Squeeze them tightly and relax them as you breathe out. Repeat 3 - 5 times. Each time, allow your shoulders to relax a bit more. Shake your hands for 30 - 60 seconds. Breathing fully and deeply as you do so. Make sure your jaw is relaxed and feet resting comfortably on the floor. Brush/stroke down your left arm with your right hand. Switch and repeat on the opposite arm. Lie on your stomach, fold your arms and rest your cheek on your arms. Observe the raising and falling of your abdomen as it expands and contracts with each breath. Stay in this position and take 3 - 5 rounds of deep abdominal breathing.


For Willis, yoga is lumped in with channeling, tarot cards and visiting psychics, which are all big no-nos for Christians. A few years after she returned to her faith and gave up yoga, Willis created PraiseMoves, which she calls a "Christian alternative to yoga," rather than Christian yoga. However, at times, the 150 postures in PraiseMoves can look a lot like yoga. For example, cobra pose or bhujangasana is called the vine, a reference to a Biblical analogy where Jesus referred to himself as a vine. Willis created other poses herself, some of them modeled on the 22 letters of the Hebrew alphabet. So far, there are 300 PraiseMoves instructors around the world in what Willis refers to as a fitness ministry. The organization recently developed a Christian version of Zumba. Correction 9/6/2017: An earlier version of this article incorrectly described the Hindu religion as polytheistic. It is generally considered to be panentheistic.


Looking around the yoga studio, with all those bodies in downward dog, Jaimee Ratliff didn’t see many that looked like her. As a woman of color, she wondered why yoga—a practice with humble beginnings that has been practiced for thousands of years by people all over the world—seemed to have become so homogeneous and, perhaps, elitist. Instead of focusing on her breathing and her postures, the 29-year-old Spelman graduate and travel writer was wondering: Isn’t yoga supposed to be about inclusion? How can we get more diversity on the mat? Ratliff sought to answer those questions by creating her own hip-hop yoga class. So far, they’ve all sold out. I wanted to attract a more diverse group than I’d seen in classes," Ratliff says.


We talked to Ratliff about her background in yoga and the importance of making yoga available to people of all shapes, sizes, cultures, and economic situations. What got you started in yoga, and teaching it? I was robbed at gunpoint in Colombia at the end of 2015. My friend and I were backpacking, our bus was hijacked, and we were robbed of everything. When I came home I had post-traumatic stress. I started going to therapy and getting into yoga. It helped me heal—so much so that I decided to deepen my practice and do yoga teacher training. The teachers would talk about how yoga is for everyone.


But that’s not what you saw when you were in yoga classes? Right. I didn’t see many people who looked like me. I mean, I looked through a national magazine, and they did a huge spread on yoga, and only three of the people in it were of color. You get the idea in your head that it’s not for you, that maybe you’re not flexible enough or can’t make your body do that because you don’t look that way. I’m trying to break that down and get people out of that. A lot of yoga classes are pretty expensive, which I imagine can create a significant barrier.


I know that people will pay for what they value. But I know that cost can definitely be a factor. So I priced it lower than most studios you can find out there. What was the first class like? It was so beautiful, and really emotional, to see so many people from the African-American community. All shapes and sizes. It let me know that I’m on the right path. When I asked who was new, 10 out of 30 people raised their hands. What’s your goal for the class? Right now I’m popping up in different spaces to keep it creative, fresh, funky, and new. I’m on a roll right now, teaching every other weekend, but want to teach at least twice a week. It’s been amazing. We’ve sold out every class.


A comprehensive flexibility program can be used as a stand alone exercise program. But if you are going to pursue other forms of exercise, Flexibility exercises should be considered a prerequisite to all forms of exercise. This means that before undertaking any rigorous workout routine (this includes yoga), you need a bottom-line level of flexibility and body awareness which a good flexibility routine provides. This routine allows for continued improvement in any activity by keeping you loose and insures against commonly occurring injuries. The above stated should be obvious. Anyone who has participated in any type of strenuous workout knows the pain often related to the exercise itself and also the following tightening up or stiffening of the body soon afterward.


This is because exercises made up of repetitive movements tend to bulk and shorten muscles. This means that the joints and diaphragm / pelvic hinges these muscles cross like rubber bands, will begin to distort. This action causes acute and chronic pain, possibly temporarily relieved by the workout but unless specifically and rightly addressed, ends in injury to the joints, the soft tissue (including muscles, tendons, ligaments, fascia) or both. As muscles shorten, compensations begin occurring throughout the structural body (skeleton) resulting in loss of mobility and flexibility and destroying any chance the body has of moving in a geometrically precise, fluid manner. This loss of mobility snowballs, again ending in injury (or too much discomfort to continue exercising) if the shortening exercises (running, cycling, etc.) are kept up.


As for yoga, generally speaking, one fault lies in its ignorance of, or neglect in, addressing the diaphragm hinge and the pelvic hinge and the ways in which they were meant to interact with each other. This results in a hyper-erect body capable of contorting itself into many postures but in movement non-fluid and stiff looking due to the immobility of the two above-mentioned hinges which leads to all manner of back, neck, and shoulder problems. Too many yoga practitioners are stuck in what resembles the classic military posture. Also, most forms of yoga tend to be extremely linear in nature, utilizing joints in rather limited ranges of motions and overstretching some soft tissue (the tendons and ligaments across the joints) while ignoring rest.

Narendra Modi, Prime Minister of India A bottle of water Press the palms together and stretch the fingers on the upside direction Rechaka (Controlled exhalation) Raw vegetables such as tomatoes, carrots, cucumber, radish, lettuce, cauliflower, and spinach

Joints need circular movements for optimal health. Chinese Energetic Medicine confirms this by teaching that physical strength can be increased by circular movement energy. Linear, back and forth movements decrease your strength. It's said that yoga asanas, or postures, exercise every muscle, nerve, and gland in the body. Now, once more just so I'm not misunderstood, I'm not against yoga. While Flexibility work does not completely eliminate the need for bodywork, it does give the practitioner the concepts and abilities to dramatically and efficiently transform and reorganize their own body. In time, most if not all, chronic pain can be diminished and eliminated by the practice of flexibility movements. The Fascial Web can be altered drastically and to such an extent that many visits to therapists and doctors of all kinds, as well as many medications and drugs, can be avoided.


Yoga has been practiced by various sages since ancient times. Today, you would see the rage that has been created for this age-old form of exercise. Yoga has cultivated its' niche in the modern society from the old to youngsters, children and celebrities, everyone is into the yogic passion. Most consider is just a fad and for some it is a passion and a regular form of exercise one cannot live without. There are several benefits of performing yoga. From reducing fat from the body to controlling blood sugar levels and cholesterol levels, yoga provides immense health benefits. With thigh bones back and tail bone in, lift sternum from the base of spine.


Make sure that shoulder blades and arms extend downwards. Now breathe and hold the position for about 20-30 seconds. Breathe again and hold for about for 40-60 seconds. Breathe and hold for 30-60 seconds. Now inhale and lift head and tail bone. Exhale and tuck tail bone under, round back upward and head down. The movements should be flexible without any restrictions. Start from the pelvis always. Breathe and repeat the asana for about 10 times. Breathe and hold on to this position for about 40-60 seconds. Start with hips over your knees and arms extended. Now draw buttocks halfway backwards towards calfs when you resist with the palms whole pressing into the floor in order to elongate the spine as well as back muscles. Breathe and hold on for 20-30 seconds. You need to maintain stretch in back when you gradually move towards the child's pose. Now hop left hip back in order to align hips. Inhale and take right arm over your head and exhale while twisting to right. Maintain equal distance between knee and shoulder from floor. Take long smooth breaths in order to open ribs and elongate spine. Breath and hold on to the position for 40-60 seconds. Repeat on second side.


Yoga poses (also called asanas) are at the heart of the physical practice of yoga. Although there are many different types of yoga, the same group of poses ties almost all of them together. However, the yoga pose canon is always expanding. There are only a handful of poses that come from the earliest surviving yoga sources, and they are largely seated poses for meditation. In fact, the word asana means seat. Yoga is constantly evolving and has picked up a lot of poses along the way, particularly in the past century. Although each yoga pose has a specific focus, it's really the consistent practice of a wide variety of postures that builds a well-rounded practice, which in turn offers the greatest physical and mental benefits. The postures can be categorized in different ways: by type of pose, by level of difficulty, or by anatomical focus.


The major types of poses are as follows, and there is—of course—a lot of overlap among them. For example, a pose like king dancer (natarajasana) is a standing, balancing backbend. In general, the more elements that are combined in a single pose, the more difficult it becomes. Standing poses, which strengthen the legs and core, are some of the first foundation poses you will learn, including yoga's most well-known pose, downward facing dog. Other basic standing poses include mountain pose, warrior poses, extended side angle, triangle, and half moon pose, which are all included in this eight classic standing poses flow sequence. Seated poses are focused on deep stretching and often include forward bends.


The first seated poses you will learn include staff pose, cobbler's pose, and easy pose, which is simply a comfortable cross-legged position. For more, check out at our library of 20 seated poses. Supine (supta in Sanskrit) poses are done lying on your back. It's an ideal position to work on leg stretches (supta padangustasana for the hamstrings, supta virasana for the quads) and for letting gravity do its work in the reclined twists that often end class. Corpse pose or final relaxation is the ultimate supine pose. The opposite of supine is a prone position, lying on the stomach. This is a good position for stretching and strengthening your back in poses like cobra, locust, sphinx, and bow.


Balancing poses include standing balances, some of which are done on one leg, and arm balances, in which only your hands are on the ground. All balancing poses require core strength to keep the body stable. Improving your balance is particularly important as you age. Forward bends bring the spine into the position of flexion. They can be done in a standing or seated position. Uttanasana is the classic standing forward bend with the legs together, prasarita paddottanasana is much the same with the legs wide apart. The corresponding seated poses are paschimottonasana (legs together) and upavistha konasana (legs apart). Almost any seated posture can be taken into a forward bending position. Backbends are poses where the spine is in extension.


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