INTERNATIONAL YOGA DAY 21 JUNE
|
|
- Luke Beasley
- 5 years ago
- Views:
Transcription
1 INTERNATIONAL YOGA DAY 21 JUNE Vibha Pranaam 181, Flat 4 Kings road, RG1 4EQ Reading England. Phone number: (+44) vibhapranaam@gmail.com Website:
2 Overview Back pain is becoming very common these days amongst people of all ages. A lot of it can be related to the kind of life styles we lead these days long hours of work sitting in one place or sitting in a wrong posture while watching TV to name a few. Back pain must not be neglected or avoided. It must be treated early and also precautions must be taken for the situation not to be aggravated. Yoga helps strengthen your back, relieve your stress and strain from the back and cure back pain. Causes for back pain Sitting on a chair for long hours keeping your head down to work with computer or mobile phone Standing for long hours in bad/wrong posture Long car drive or bike ride Bad sitting posture while watching tv, reading Wrong sleeping posture Inappropriate movements while working out in the gym or lifting very heavy weights Carrying heavy backpacks Obesity These are the most common ones Use yoga as natural medicine to cure back pain Yoga is by far the most effective ways to reduce back pain and over a period can cure it. Focused and planned routine of yoga asanas will help you improve your posture. And, when practiced regularly helps you strengthen your muscles, spine and the core region. This blog focuses on the asanas which works on your back to reduce back pain and also improve posture. 2
3 Yoga to cure Upper, Mid and Lower back pain 1. Adho Mukha Virasana (Downward Facing Hero Pose) This asana has forward bend with stretch in seated kneeling position. Bend the legs at the back, widen your knees, sit on the heels, toes together, Walk your hands out in front, until your arms are straight, rest your arms onto the floor, Exhale and bring your forehead towards the floor, rest and hold in the asana Duration: 2 to 3 minutes. In this asana the muscles on top of the feet, ankles, shins, hamstrings and buttocks are stretched. The muscles that run the entire length of the spine are lengthened and give relaxing effect and is a relaxing pose, where the spine is completely at rest. 2. Adho Mukho Swanaasana (Downward facing dog pose) This asana has forward bend and stretch in downward facing position. 3
4 Come onto the floor on your hands and knees (tabletop position) Set your knees below your hips, and your hands slightly forward of your shoulder, spread your figures wide and palms grounding. Exhale and lift your knees and hips up away from the floor, At first keep your knees slightly bent and heels lifted away from the floor, Lengthen your tailbone, and lift the sitting bone towards the sky, Drive your belly up and into the ribcage, Then with an exhalation, push your upper thighs back and stretch your heels down toward the floor. Straighten your knees but be sure not to lock them. Duration: 1 to 3 minutes. This asana strengthens legs, arms and back. Stretches the shoulders, calves, hamstrings, hands, back, and arches the foot. It targets the back, lengthen the 4
5 spine, and increase the space between the vertebral helps to melt down the back ache. 3. Parvatasana (Seated Mountain pose) This asana is in seating position, with stretched torso and lengthened spine. Sit in comfortable cross legs with your back straight, spine erect. Inhale, reach your arms up and overhead, and interlock your fingers. Gentle stretch your arms further up draw your shoulder back and down, Keep your shoulder relax and away from the ears, Draw your belly button in towards the spine. Practice this asana with slow and deep breathing. Stay in this asana as much as you can then release and repeat the same again. Stay for 1 to 2 minutes. 5
6 These seated mountain poses stretches the shoulder and back, and strengthen the core. This pose promotes calming and relaxing effect, as it helps releasing pain and tension from the back muscles. 4. Marjary Asana Bitilasana (Cat - cow pose) This asana comprises of slow and gentle movement of spine. Come to tabletop (as a preparatory position) Bring your hands beneath shoulder, palms in one line of shoulder, and knees beneath your hips. Inhale as you drop your lower back and belly towards the floor and lift your hips, heart and head up to the sky into Bitilasana ( Cow pose) Exhale as you roll in and round your upper back up towards the sky, roll your head in towards the chest and drop your gaze to your navel in Marjary asana Continue for 10 to 15 round flows. This asana helps to mobilize and improve the functioning of upper, mid and lower back. It strengthens and stretches the spine back muscles and neck. Also, helps in creating emotional balance, relieves stress and calms the mind. Cat pose 6
7 Cow pose 5. Salamba Bhujangasana (Baby Cobra pose) The Salamba Bhujangasana is an easier version of Bhujangasana (not discussed here). Lie on your stomach with toes flat onto the floor and forehead resting on the floor. Keep your legs close, touching to each other, your heels touching each other Stretch and extend your hands in front of you with palm facing down and arms touching to the floor As you inhale gently lift your head, chest and abdominal up while touching your navel onto the floor. Pull your torso back off the floor and support your with your forearms to the floor. Keep breathing with focus and awareness to the arch of your back. While release the pose, with exhalation gently bring down the torso and upper body back to the floor with forehead rest. 7
8 Stay for 1 to 3 minutes with closed eyes. Salamb bhujangasana helps to strengthen spine and back muscles, stimulates the abdominal organs, improves the blood circulation while relieving the body of stress and make you feel rejuvenating. 6. Makarasana (Crocodile pose with variation) Relaxing and resting asana. Lie on your belly, with the cross arms beneath your head with torso slightly up, Rest your chin with palms support, Curl and drop your lower legs closer to the buttocks, Relax and rest in this asana with focus and close eyes Stay for 2 to 4 minutes. 8
9 Makarasana reduces stress and tension from the back, spine and body. Improves blood flow, promotes sleep, regulates blood pressure, and reduces stress and anxiety. 9
10 7. Vajra Balasana (Supported) (Baby pose) This asana resembles the fetal position. This is a resting and relaxing pose. Vajra-Balasana is modified version of Balasana. You can also adjust a pillow in between your abdomen and thighs to rest your belly and to increase the relaxing effect in your back. Kneel down on the floor and let the big toes touches each other as you sit on your heels, Knees hip-width apart, Place a pillow vertically onto your thighs, Inhale Exhale, bend forward and lay your torso rest on the pillow Rest your elbows onto the floor in line of your knees, elbows kneeswidth apart. And adjust your palms for chin rest. Settle down in this pose with natural breath awareness with closed eyes and deep focus. Stay for 2 to 3 minutes or as per your comfort. 10
11 It is a resting pose that focuses on the thighs, ankles, back and also helps alleviate back pains. It stretches your spine, broadens your collarbones and chest. It calms your mind. Gives relief from anxiety, stress and mental tiredness, It helps in improving body posture. 8. Anand Balasana (Happy Baby Pose) This asana in its name itself gives positive and happy effect, as happy as a baby (blissful-baby). This asana is in supine, sleeping position as it s preparatory. Lie flat on your back. With inhalation lift your legs up, bent and bring both the knees Close to your chest. Adjust your knees closer to your armpits, Hold your big toes, and make sure your arms are pulled from the inside of your knees as you hold your big toes. To deepen the stretch gently open and widen your hips and give gentle press down to your big toes. 11
12 Don t force your legs to pull or to stretch down. Make sure your head is on the floor. And tailbone in not off away from the floor. This asana has ability to calm the mind and body while releasing stress. It stretches and strengthens the back and spine. It stretches the inner thighs, hamstrings, high hips and groin. It helps releasing the tension and stress from upper, mid, lower back and legs. 9. Pawanmuktasana (Wind Liberating pose) 12
13 This asana is in reclined pose from the supine position. It is suitable for everyone. This asana has many benefits and is a favorite amongst many. Lie flat on your back. Ensure that your legs are together and hands by the side of your body, Inhale and while you exhale bring your knees towards your chest. Grab your hands around your legs and hug the sine bone (lower leg) or inner thighs, Press your thighs towards your abdomen. Make sure your head is resting onto the floor, Hold with normal breath. Steady focus and with closed eyes. Stay for 2 to 3 mints When releasing this pose, enjoy rock and roll from side to side. 13
14 The benefits of this asana are it strengthens and tones the back muscles. It strengthens the abdominal muscles improving the function of digestive system. The circulation of air increases and helps releasing wind out, it helps releasing the tension from the lower back; it stretches and tones the lower back & high hips area. 10. Markatasana (Monkey yoga pose) This asana is consists of twisting posture of supine as it s preparatory. Markatasana is an excellent pose to cure back ache. This asana is also called monkey pose. To perform Markatasana, lie on your flat back, legs together, feet together Inhale bend the knees and place heels closer to the buttocks, place both the palms below the head & shoulder resting onto the floor, exhale relax. Now bend your knees and legs towards right while face towards left. To deepen that twist, bring the knees up closer to the elbow. 14
15 Hold with normal breath, when release the one side, bring your knees and legs in center and twist it to opposite side and your face will turn opposite direction to knees. Hold for about 1 to 2 mints or as long you feel comfortable. The benefits of Markatasna are to make your spine super flexible. It increases the mobilization and improves the functioning of the spine. It cures back ache, it improve the blood circulation, and it improves the functioning of the digestive system. Highly effective in relaxing mind and body. The twisting pose gives mental 15
16 and emotional filtration because they release stress and anxiety, it keeps your body-mind regularly detoxified and energized. 11. Savasana (Supported) (Corpse pose) This asana is totally relaxing but as challenging one. It looks like sleeping pose but you need to be awake. It is possible to cure back pain, when you lie down on flat surface with set affirmation that you are feeling lighter, and let go all the pain away from the body. To perform this asana From sitting move into supine posture, lean back with the support of your forearms. Feel yourself completely relax and bring the body to neutral state. Let your hands remain away by the side of your hips, your palms facing to the sky your legs turned out in relaxing posture. Make sure your lower back is touching onto the floor. Head and neck loose and relax. With closed eyes focus in your body and notice the difference of feeling lightness in your body. You can practice slow-deep breath with steady focus. 16
17 Supported Version: Place and adjust the medium feel cushion (it should not feel hard) or bolsters below your mid back to lower back and rest on it. This supported version makes you feel more relax and eases your back pain. This asana calms the mind and helps relieve stress and mild depression, reduces back pain, headache, fatigue, regulates the blood pressure, it gives soothing and relaxing effect to the back while full back rests flat onto the floor. It also helps correct your posture. Precautions Avoid practicing these asanas if you suffer from: Recent abdominal surgery Back injury or spine dislocation Knee pain If you are pregnant or women in menstruation Clients with high blood pressure must practice each asana for 30 to 40 seconds only and not for long durations. Yogasanas must be performed at least four to six hours after a meal. Your bowels and stomach must be empty when you practice yoga. ********************************** 17
18 To learn more about Yoga, contact: Vibha Pranaam 181, Flat 4 Kings road, RG1 4EQ Reading England. Phone number: (+44) vibhapranaam@gmail.com Website: Featured in: Fashion, Lifestyle and Fantasy blog for a common girl 18
7 Morning Stretches to Start Your Day
7 Morning Stretches to Start Your Day Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might
More informationYoga to Aid Sound Sleep.
Yoga to Aid Sound Sleep. Relaxation in itself is not enough to counteract the effects of the stress and tension, which can lead to disturbed sleep. In order to sleep well, we need to eliminate stress and
More informationStrong, Healthy Camino Feet
Strong, Healthy Camino Feet by medoyley Print Created: Mar 16, 2014 Classplan Created: Mar 11, 2014 Difficulty Level: Beginner Classplan Description: Yoga poses for Stretching and Strengthening your feet.
More informationMindful yoga for stress movement practice
Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses
More informationYOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY
YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4
More informationYoga Teacher Training. Partner Yoga for Prenatal Students
Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution
More informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More information10 Best Yoga Poses For Diabetics
10 Best Yoga Poses For Diabetics Along with well balanced diet and nature cure treatment, Yoga should be done for good control of blood sugar level. Asana, specifically useful to improve functions of the
More informationThe In Bed Workout or the Getting Up Routine
The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete
More informationYoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat
PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the
More informationUnit 1 Yoga Guide. Why Yoga?
Why Yoga? The American Academy of Pediatrics (AAP) and The National Association of the Education for Young Children (NAEYC) recommend that children should participate in activities that support the development
More informationTotal Transformation of You Yoga & Digestion Guide GIRLY DETOX
Total Transformation of You Yoga & Digestion Guide GIRLY DETOX 2014 www.girlydetox.com Page 1 YOGA AND DIGESTION As you may know, your body has its own natural detoxification mechanisms for eliminating
More informationYoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014
Yoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014 Yoga By Shawnee All Right Reserved S- T- R- E- S- S The
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationMindful Yoga Foot Foundation
Mindful Yoga Foot Foundation Did you know that with 26 bones, 33 muscles, 31 joints and over 100 ligaments per foot, our feet contain a quarter of all the bones of your body? With 250,000 sweat glands
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationTuning in Before beginning Kundalini Yoga practice, always "tune in" by chanting the ADI MANTRA. Click here for full details
KUNDALINI YOGA SPINAL KRIYA To Begin Sit quietly and be with your breath. Consciously slow down the breath and breathe from the belly. Be with the sensations in your body. Tune into your own rhythm. Allow
More informationGOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL
P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00
More informationStretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
More informationExercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement
Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,
More informationCore and Flexibility Workout
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that
More informationSTRETCHES.
STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each
More informationOsteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationEXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS
EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS BCU in partnership with Joanne Elphinston Useful Tips for the Exercises Ensure you have the correct size of swiss ball inflated to the right pressure.
More informationGentle Nighttime Routine
Gentle Nighttime Routine Whether it s breathing to slow the heart rate or a yoga pose to calm the mind, a simple routine can be effective for a better night s sleep. Your Timing: Institute a regular bedtime
More informationLow Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationGENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to
More informationDo the same as above, but turn your head TOWARDS the side that you re holding on to the chair.
Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder
More informationLow Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
More informationPrenatal Yoga Teacher Training. Warm Ups
Prenatal Yoga Teacher Training Warm Ups By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2012 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution of these
More informationElder Chair Yoga. Opening Pose Benefits: Relaxes body and enhances awareness. Photo courtesy of Ryan McGraw. Key Actions
Elder Chair Yoga Opening Pose Benefits: Relaxes body and enhances awareness Key Actions Photo courtesy of Ryan McGraw Please make sure the wheelchair is locked Please use towels/blankets/pillows to support
More informationExercises to Strengthen Your Back
Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationShort vinyasa sequence 2
Short vinyasa sequence 2 clear: both Image Pose Description Modifications Precautions Namaste Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Bring palms together over
More informationTaking Your Resistance Band to a New Level!
How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength
More information2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
More informationFlexibility and Stretching
Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces
More informationFree your prana. deep abdominal breathing
1. deep abdominal breathing Constructive rest pose: on your back knees bent, feet hip-width apart, you can start by letting your knees rest against each other. This is a great start to rest your back and
More informationPrater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269)
Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning
More informationLesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
More informationLOW BACK PAIN. Contents What causes Low Back Pain?... 3
YOUR GUIDE TO LOW BACK PAIN An IPRS Guide to provide you with exercises and advice to ease your condition Contents What causes Low Back Pain?....... 3 What treatment can I receive?..... 4 What about exercise?...............
More informationUPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.
LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with
More informationWarm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
More informationWEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
More informationKath s Summer Fitness Exercises
Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.
More informationBody Mind Yoga Information sheet. The Buttocks/Glutes
Body Mind Yoga Information sheet The Buttocks/Glutes The glutes are the muscles which make up the buttocks. They primarily consist of gluteus maximus, gluteus medius and gluteus minimus. Another important
More information10 Yoga Poses for Stress & Anxiety
10 Yoga Poses for Stress & Anxiety Practicing yoga is not only an effective stress reliever, but also a way to ease symptoms of anxiety. By transferring focus and attention to the body and breath, yoga
More informationCongratulations! Below is your Pilates Ab Blueprint
Congratulations! Below is your Pilates Ab Blueprint Hi I m Sylvia Favela, people call me Queen of Pilates, the Body Weight Pilates expert on core strength and functional training. For over a decade I ve
More informationFull Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
More informationSpine Conditioning Program Purpose of Program
Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
More informationPush-Up on a Ball Do it:
Push-Up on a Ball Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well. Lie with your abdomen on an exercise ball
More information10KM 8-WEEK TRAINING PLAN. Week One SUN. Easy 15 min. Meditation. Easy 15 min. Meditation. Strength. Easy 15 min FRI THU WED TUE MON SAT
10KM 8-WEEK TR AINING PLAN WEEK ONE 10KM 8-WEEK TRAINING PLAN Sunday Long Run Your longest run of the week. Here s where you build your mental and physical strength. Monday Meditation Don t think of this
More informationWALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
More informationA simple sequence to support your immune system.
A simple sequence to support your immune system. In the body, the main agent of our immune system is our blood, a clear fluid (plasma) containing red and white blood cells. It is the white blood cells
More information34 Pictures That Show You Exactly What Muscles You re Stretching
By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase
More informationThree Simple Yoga Poses for Relief from Menstrual Cramps
Three Simple Yoga Poses for Relief from Menstrual Cramps Are you in pain during your periods? Many of us suffer from menstrual cramps, but the good news is that we don t have to. Here s how you can manage
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informationPhysiotherapy. Hip Conditioning Program
Physiotherapy This is a general hip conditioning program designed to provide you with a wide variety of exercises and strategies to manage your symptoms. Improved hip strength, flexibility and stability
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationRUNNER S WARM-UP + COOL-DOWN
RUNNER S WARM-UP + COOL-DOWN EVERY TIME WE RUN, WE CAN MAXIMIZE THE WORKOUT AND MINIMIZE THE NEGATIVE EFFECTS BY MOVING BEFORE TO OPEN THE BODY UP AND THEN AFTER TO CALM IT DOWN. -AARON DE JONG, AMBASSADOR
More informationWORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your
More informationExercise 1: Reverse Abdominals
Exercise Guide Before starting this or any exercise program, please make sure to talk to your family Doctor. The information in this book works and has given thousands of people impressive results and
More informationExercises for Older Adults
Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise
More informationWalking/Running Stretch Routine
Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine
More informationGentle Yoga for Persons with Low Bone Density or Osteoporosis
Gentle Yoga for Persons with Low Bone Density or Osteoporosis Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Osteoporosis is a bone disease that increases the risk
More informationYoga for your Neck and Shoulders
Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous
More informationDEEP TISSUE FOAM ROLLER MASSAGE GUIDE
Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases
More informationFitness Friday 04/12/2019. Child's
Fitness Friday 04/12/2019 We are 12 days into our first 30-Day Core Fitness Challenge. Some of my co-workers are feeling muscles they've never felt and others have shared they are sore in places they haven't
More informationJOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
More informationWeek One HALF MARATHON SUN. Easy 20 min. Meditation. Easy 30 min. Meditation. Easy 30 min FRI THU WED TUE MON. Meditation SAT HALF MAR ATHON
HALF MAR ATHON 14-WEEK TR AINING PLAN WEEK ONE HALF MARATHON 14-WEEK TRAINING PLAN Sunday Long Run Your longest run of the week. Here s where you build your mental and physical strength. Monday Don t think
More informationClassroom yoga (Elementary and Middle school)
Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with
More informationKNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS
KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationHome Power Workout #6
Home Power Workout #6 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a
More informationFor faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week.
Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body
More informationSTRETCHING EXERCISES Stretching exercises help loosen tight muscles.
STRETCHING EXERCISES Stretching exercises help loosen tight muscles. Technique: Frequency: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise
More informationfoam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011!
foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) Cat stretch 1. Place the roller on the floor 2. Knees and arms shoulder width apart. With you hands on the roller. Roller should be directly
More informationBasic Pilates Mat Routine
PATIENT EDUCATION patienteducation.osumc.edu Chin Tuck Lying supine with legs bent feet flat on the floor arms by your side. Inhale, pull your chin back (as if you are trying to make a double chin) while
More information21 Core Strengthening Bodyweight Pilates Exercises
21 Core Strengthening Bodyweight Pilates Exercises My name is Sylvia Favela, The Pilates Chick, the Pilates expert on strengthening your Core. For over a decade I ve helped hundreds of people, trainers
More informationStretching. Back (Latissimus dorsi) "Chicken Wings" Chest (Pec. major + Ant. deltoid) "Superman" Method: Method: 1) Stand tall and maintain proper
Chest (Pec. major + Ant. deltoid) "Chicken Wings" Back (Latissimus dorsi) "Superman" 1) Stand tall and maintain proper 1) Reach hands overhead and lumbar curve. grasp one wrist. 2) Place palms on lower
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationDynamic Stretching. Bluejays. Bluejays
Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationCopyright Cardiff University
This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential
More informationSUBMARINE SERIES - LEVEL 3
SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels
More information10 BEST EXERCISES FOR LOW BACK PAIN RELIEF.
10 BEST EXERCISES FOR LOW BACK PAIN RELIEF http:/// Disclaimer The information in this guide is presented in good faith but no warranty is given, nor results guaranteed. Please consult your physician before
More informationADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:
DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the
More informationThai Table Massage. SoaringCraneMassage.com. Copyright 2018 Eric Spivack
Thai Table Massage Reasons to practice on a table: Easy to adapt traditional mat poses to the table Approximately 80-85% of mat poses can be adapted to the table Thai Table poses are based on the same
More informationCardiovascular Exercises 41 Strength Training 45 Balance Training 50 Flexibility Training 55
TM Exercise Guide 1 TABLE OF CONTENTS Introduction 4 How to use this Exercise Guide 5 Beginner Level Exercises 7 If you exercise infrequently (
More informationFoundation Mobility (50 min)
Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse
More informationFLEXIBILITY PROGRAM UTE CONFERENCE
FLEXIBILITY PROGRAM UTE CONFERENCE Flexibility is the range of motion possessed by an individual joint or combination of joints. Every athlete must strive for increased flexibility as this will improve
More informationYoga Snack Try Lunges as a warm up before jogging, biking or skiing.
/ Posture 63 Benefits: Strengthen thighs (quads), loosen hamstrings and inner thighs. Some upper body strengthening as well, and toe stretcher. Time to Do: 3 mins. Body Parts Used: Entire lower body, including
More informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
More informationNursing women should consider feeding their infants before exercising in order to avoid the discomfort of engorged breasts.
POSTPARTUM EXERCISE Physical activity can be resumed as soon as you are physically and medically safe. This will certainly vary from one woman to another and will depend on the mode of delivery. Women
More informationTRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap
WORK + REST = SUCCESS TOTAL BODY ACHES AND PAINS FLEXIBILITY The Regeneration sessions will help you balance the work you put into your training sessions with movements designed to help your body recover
More informationUse of Props in Prenatal Yoga Practice
Use of Props in Prenatal Yoga Practice Yoga props (blocks, straps, blankets, bolsters, etc) can be very helpful in improving alignment and providing support in regular yoga practice, as well as prenatal
More informationYoga Routine. By Khun Reinhard CONTENT
Version 2.0, July 2017 By Khun Reinhard http://www.khunreinhard.com KR.emailcontact@gmail.com CONTENT page 1. Introduction 2 2. Overview 3 2.1 Time frame 3 2.2 Postures 4 3. Yoga routine 5 3.1 Standing
More informationDaily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
More information