#avoid the dreadful camel toe in leggings

[coxblogs]

Avoid The Dreadful Camel Toe In Leggings

Do you often suffer from camel toes in leggings? Looking for useful ways to fix it? Start reading the blog!

[gymleggings]

5 Smart Ways Following Which You Can Avoid The Dreadful Camel Toe In Leggings

However, if you still want to know how to hide it then here are some useful tips given below. Check them out now:

[blogthemeideas]

How to Find the Perfect Yoga Pants

Yoga may be a exercise with a spiritual basis but the number one concern that most yogis (at least woman practitioners) have whilst selecting their yoga pants is: does my butt appearance accurate in those? Are they secure and flattering? Will they stretch/bag out when i practice in them? What kind of upward thrust is too high/too low? And what is going to they do if i sweat in these? (who has not suffered the scary crotch -sweat appearance)? For the discerning yogi, right here are some matters to recollect whilst locating that perfect pant:

1. Color- it is a cliche but darkish colorations like black, brown, dark blue are easier to put on and extra flattering than other hues. Gray marle (the vintage faculty athletic sports activities gray of vintage health club shirts) is adorable but risks making you appearance a piece collegiate. Plus it truly indicates sweat. White is a beautiful color to pull off and de riguer for kundalini yoga practitioners. A form-becoming pair of white pants calls for ideal self assurance and if you sense you've got the legs to do it, move for it!

2. Fabric- the trick is to locate something that has excellent weight and has that fine thigh/butt/waist support thing without feeling you are sporting a wetsuit. That is specially crucial if you're sporting a lighter coloration for the 'dangle' aspect. Look for fabric which are ideally herbal fibers as they permit your body to respire whilst doing a tough exercise. Cotton/lycra mixes are ideal and organic cotton is even better. Some thing that you could also simply throw within the washing system is essential. Maximum pants for energetic wear ought to additionally be shade-rapid.

3. Cut - this is essential in finding that ideal pant. The most flattering length for a variety of frame shapes is the bootleg with a bit flare on the ankle. They make your legs appearance longer and the hips look proportionate. A extensive-waist band is also key to keep away from being reduce in half in forward bends and feeling comfy and supported. The majority sense pleasant while the waist-band sits an inch or so above the hips. Any other bane of yoga pants is the dread 'camel toe' observe the crotch.

Avoid this by making sure the pants aren't too tight across the thigh and the rise is not too low. An thrilling element inclusive of a fake fly, will assist to decrease this. All the above information also is going for shorter length pants also, together with capris, even though the boot cut, as cited, is the most flattering reduce. While you find the ones perfect pants, consider to take good care of them! Do now not use bleach, or overly hot water while washing your pants. This can purpose undue put on and tear. After you located those pants, treat them like your great buddy - with care! If you have the pants, the relaxation of your outfit is a breeze!

[batvish-blog]

Top Ten Lingerie Issues That Every Girl Faces and Their Fixes

Top Ten Lingerie Issues That Every Girl Faces and Their Fixes

Have you ever looked at Victoria’s Secret Models and wondered, “How do they do it?”. How do they walk around in lingerie looking perfect with no exposed nipples, no straps trying to desperately escape and certainly no wires poking them in their chests? These issues not only cause embarrassing wardrobe malfunction but are a continuous hassle that make the bra wearing experience a nuisance. Luckily for us women, these issues have very simple fixes. We’ve compiled the top ten pressing lingerie issues that women face and how to fix them. 1. The Bra Band Riding Up

This happens when your bra likes to play a fun little game of peek-a-boo with you and peep out from your tops. This may be happening because your cup size is too small. A lot of lingerie issues are solved by finding the correct bra size.  

The Fix:  The simple fix to this annoying problem is getting one size bigger cup size but one size smaller band size.

2. The Slipping Bra Strap:

You are at a party, having a casual conversation and suddenly you feel it. The dreaded feeling of your bra strap slowly sliding down your arm and now you are stressing out because how do you fix this without making it obvious. Ugh! Well, luckily for you, there are many fixes to this problem.

The Fix: The most obvious solution to this problem is tightening your bra straps. If that doesn’t work out for you; you can try out a different and more suited bra style like the racerback bra. If you don’t want to buy a racer-back bra, you can even pull your bra straps together using a paper clip or a bra clip. There are even bras available with silicone strips which act as an adhesive.

3. The Exposed Nipple:

Rachel from Friends may have become iconic for her #freethenipples but the only thing you are becoming is the centre of local aunty gossip. If you are tired, uncomfortable and embarrassed by all the unnecessary attention that your nips are getting, then here’s what to do.

The Fix: To prevent your nipples from making a dramatic entry, all you have to do is switch to a medium padded bra. You can even opt for a foam padded or silicon bra. If your bra has a light lining then there are padding inserts available that make sure you aren’t exposing any nipples.

4. The Baggy Bra Cup:

The problem of the weird bulge. Every girl with small boobs has had this problem of the baggy cups because there is ample space left in the bra. Wearing a tight t-shirt becomes a hassle because the baggy cups make weird shapes and ruin the entire look. But fret not, there is a simple solution to this problem too.

The fix: Tighten your bra straps; so that the cups are anchored to your chest. You can even try going for smaller cup size. If your bust size is small, then you can even try the demi cup.

5. The Wire Digging into the Chest:

Oof, this one is the worst. Even though your bra is stabbing you in the chest, it feels like it is stabbing you in the back. If your underwire bra is poking you or making you feel uncomfortable then you are probably wearing the wrong size.

The Fix: If you are wearing the wrong size, then you should find the correct measurement of your bra size. You can easily do calculate your accurate size at home. You can even look for a bra that covers your entire boob so that your underwire is sitting perfectly under your breasts.

6. The Visible Panty Lines:

Wearing a bodycon dress or even tight fitted trousers and realising that your panty line is making a surprise guest entry is a nightmare. This can be embarrassing for a lot of people and it also ruins the look of the dress.  Luckily, there are many panties out there that help with this problem.

The Fix: G-string and thongs are great for hiding panty lines. If they make you uncomfortable or you just don’t like wearing them, then you can even try out boy shorts. These fit you like a second skin so that you can rock any outfit that you are wearing.

7. The Poking Underwire Bra:

It absolutely sucks when your most favourite bra goes through a life-changing transformation- when the underwire starts to poke out. Now you have to stay goodbye to your favourite bra and it is the worst feeling in the world! Fortunately, there is a DIY solution that is quick, easy and makes your bras last longer. Rejoice people because the solution to the underwire poking out has arrived.

The Fix: This might not be a simple fix but it is an extremely effective one. Take a small piece of duct tape and wrap it around the underwire that is poking out. Push the underwire completely inside the bra. Then stitch the hole that the wire is poking out through. You can even use clear nail polish over the stitched surface so that there is extra protection from the wire poking out again.

8. The Quad Boob:

This happens when your boobs slip out from your bra in the front. This boob spillage can be seen even through your t-shirts.

The Fix: A good way to fix this problem is to avoid demi cups entirely. You can opt for a full-coverage bra. If your straps are too tight, then this could also be a reason for the quad boobs.

9. The Side Boob Spillage:

Wearing a small bra size that makes your breasts look fuller feels great. But sometimes it can create some side boob spillage that looks unfit and unsightly.

The Fix: A solution to this problem is finding a bra with the same band size but with a bigger cup size. Another solution is opting for the full coverage bra.

10. The Camel Toe:

The ultimate faux-pas is the camel toe. The camel toe has stirred many celebrity scandals. This unfortunate mistake can be caused due to wearing extremely tight-fitted pants or shorts or pairing the wrong underwear like G-string and thongs with your clothes.

The Fix: A simple fix to this problem is to wear leggings with thick fabrics. Finding the correct size for your pants can also go a long way in avoiding this faux-pas. Pants without a front rise seam also help in avoiding this problem. You can also buy leggings with a crotch gusset. These help with the longevity of the garment and also reduce the potential chance of getting a camel toe.

See ladies, all these issues have a very simple and quick solution. Many of these faux-pas arise due to wearing ill-fitting lingerie and can be avoided by finding your correct size. With these lingerie fixes, you can now say goodbye to all the annoying poking, weird bulges, slipping bra straps, and exposed nipples!

[rolypolywl]

Welcome to day 21!

So today’s our last day of simple beginner exercises with minimal equipment. Last time we covered mostly chair exercises. Now we’re going to go to the floor to start with.

So our first floor exercise comes from Shape - the fly to tris. We’re still using the chair, but now we’re on the floor instead of in it.

You lie on your back and prop your feet up on the chair, with your knees and hips both at 90 degree angles. Then, “Extend arms over chest, palms facing each other and elbows slightly bent. Lower weights out to sides [A]; return to starting position. Then bend elbows, lowering weights toward head [B]. Extend arms back to starting position.”

While you’re on your back, you can get rid of the chair and dumbells and try a lying march.

“Lie faceup with knees bent 90 degrees and aligned over hips, arms extended at sides, and palms on the ground. Pull abs in, then slowly lower left foot, stopping just before it touches the ground” Then back to the starting position and swap legs.

If hovering over the ground is too hard, then at first you can let your foot touch down, but don’t use the ground to push back up when you come up. Lift, instead. And again, don’t let gravity do the work for you.

While you’re there, Men’s Health suggests doing something called a deadbug. Probably because you look like a little dead bug.

This is very similar to the lying march, as your legs do the same thing, but instead of helping to balance yourself by having your arms at your sides, you have them straight up in the air. This basically adds an extra level of difficulty to the march. And it makes your arms tired! If you master this one, or just want to give your arms more to do, throw your dumbbells back into the game and hold them up while you do this.

The Daily Burn also recommends a more advanced version where you move your arms from above your head to down by your hip. And they’re moving in tandem with the legs. When the leg is up, the arm is up, and vice versa.

While you’re here, you can also do a dumbbell floor press. Lying flat on your back, “Bend at the elbows and hold the weights above you. Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position.”

Putting the dumbbells aside, you can try some windshield wipers. So you want to be on your back with your arms either down by your side or sticking straight out. You want your legs in two 90 degree angles, at the hips and at the knees.

“Raise your feet off of the floor so that your knees and hips are bent to 90 degrees, and press your low back into the floor. Brace your core to maintain this position (a). From here, keeping your legs together, slowly lower your legs as far as you can to one side without lifting your shoulders or low back off of the floor (b).”

With this one, the ‘keeping your back and shoulders on the floor’ part is more important than the ‘how low can your legs go’ part. This is where your arm position can actually help you keep yourself flat.

And, of course, if you’re lying on your back, you can’t avoid the dreaded crunch. Now, I know everything says you’re supposed to do crunches, but I also know that when you do them wrong - as most people do - they can cause more harm than good. So I’ve always been leary of doing them.

But VeryWellFit has a good article on how to do crunches properly.

The first thing they advise is hand/arm position. “Some people find that crossing the arms over the chest helps them avoid pulling on the neck. However, if you find your neck is strained, you can keep one hand cradling the head. If you are putting your hands behind your head, your fingers should gently cradle your head. The idea is to support your neck without taking away from the work of your abs.”

They also list pulling on your neck in their common mistakes section. “This not only strains the neck, but it takes away from working your abs. You want to originate the movement in your abs, not from your head. To keep your neck in proper alignment and not moving, place your fist under your chin.”

This warning actually ties back into something else they said. “Imagine you're holding a tennis ball under your chin. That's about the angle you want to keep the chin the entire time.” This is like the fist thing. In fact, it might help you at first to put an actual tennis ball there. Try to loosely hold it, without clenching, to keep that posture correct.

In their instructions, they say to “Pull your belly button towards your spine in preparation for the movement. Slowly contract your abdominals, bringing your shoulder blades about 1 or 2 inches off the floor.”

Now, I always thought that you needed to crunch up pretty far, which was part of what lead to the neck pulling. But they say only one or two inches. Well, turns out, this is also one of their warnings.

“The crunch is a subtle movement, lifting the shoulder blades just a few inches off the floor. Jerking the shoulders up adds momentum and reduces the effectiveness of the exercise. It takes time to build strength in the abs, so it's best to take your time and do the move slowly rather than using momentum to get the body up.”

So, this ties back into our no swinging or gravity rule. Use the muscles. And jerking up your neck or shoulders is similar.

Now, once you master the crunch, you can throw in all kinds of variations, which are listed in the VeryWellFit article, and you can progress to the Men’s Health version of lifting your feet up to the 90 degree angle. But start with your feet on the ground until you get the form right.

Sit Ups are another exercise that is very easy to do wrong. But in their article on core exercises, Daily Burn has a good breakdown.

“If performed incorrectly, sit-ups can cause more pain than they’re worth. Rubin breaks down how to safely and effectively perform the move. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able”

This is one where, again, momentum can be abused as you’re coming back up. They suggest a modification if you’re “Having trouble keeping your core and back engaged? Slowly lower yourself as far as you can, and work up to lowering completely down to the floor. There’s no need to go all the way back until you can maintain perfect form, says Rubin.”

Again, slow and steady is key to keep your form up.

If you’ve mastered the position of the sit up, you can progress to a bicycle crunch, but Daily Burn warns that it is harder. “This is a major progression from the sit-up, so if this movement is tough for you, keep practicing sit-ups”

If you’re ready for it though, this is how to do the bicycle crunch. “Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head (a). Bring the right knee and left elbow towards one another, with a simple and gentle twist” Reset and switch.

While you’re sitting up here, try a seated leg lift. It looks easy, but you can really feel the burn.

“Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground”

Ideally, you want to hold it for about five seconds before lowering it and repeating with the other leg. If that’s too easy, you can extend the count. If it’s too hard, just hold for one second or so before switching. You don’t want to speed it up so much that you’re again just doing the momentum thing. Even without much of a hold, keep your form.

Now, rolling over… Men’s Health notes that a lot of people neglect their back, and a lower back curl can really help. Plus, they explain, “it works the whole back and also alleviates back pain from days at the desk.”

So, to do this one, “Lie down flat with your arms by your sides. Slowly raise your chest upwards, with your arms down. Keep your head up during the move. Once you've reached the furthest point up, lower yourself back down.”

Now, the last few we’re going to get up onto our hands and knees. Whenever you’re in this position, you want to make sure that your hands are directly below your shoulders. You want your knees directly below your hips, again looking for that magical 90 degree angle.

For the first exercise in this position, we’ll do a Segmented Cat-Camel. The Daily Burn recommends this for back pain, but it reminds me of a yoga pose.

“Squeeze your core and glutes and round your back up toward the ceiling, tucking your chin to your chest (b). From here, slowly reverse the arch in your back, starting at your tailbone and ending at your neck. Continue until your entire back is curved toward the floor and you look up toward the ceiling (c). Now reverse the motion, starting at your neck and moving back down toward your tailbone to return to the starting position”

You can also try a bird dog. This is a somewhat easier version of a lot of the fancy push up and plank variations you see. But by having your body weight suspended on your hand and knee, instead of your toes or forearms, you’re more stable.

“Look toward the floor, just in front of your hands. Brace your core to maintain a flat tabletop position (a). From here, extend one arm and the opposite leg up and away from your body so that they are parallel to the floor”

Now, once you hit the mark, hold for a few seconds, and then return. Swap sides and repeat. You want to be careful that you’re not arching or curling your back, the way you just did in the cat-camel. You’re aiming for a straight line from fingertip to toe.

For a more advanced version, you can try a bird dog crunch. Instead of bringing your arm and leg back to being on all fours after stretching out, you bring them to the middle under your belly in a crunch. At this point, your back will curl a bit, and that’s ok.

Then you extend them again, without touching the ground. Instead of one left and one right making a rep, this time one crunch makes a rep, and you don’t swap sides until the next set.

And there’s your back covered.

Now, while we’re here, I’ve got one last exercise from Shape.

If you’re like me, you’ve seen those super impressive examples of people using dumbbells during planks or pushups. But there is an easier way for us beginners.

With the tripod row, you only have one leg back, and you rest your other one down on your knee. This takes some of the pressure off your hands, when you do the lift.

Make sure your knee is at a 90 degree angle, with your hip right over it. Make sure your shoulders are directly over your hands too. Then you lift one hand, creating a 90 degree angle with your elbow.

And, that is our week of beginner exercises done! Hopefully now we’ve all got a good grounding in simple strength training that we can add to our cardio!

This has been Roly Poly Weight loss. As always, I am your host, Roly Poly. Please continue to share your favorite strength training exercises with the hashtag #StrengthTraining. And please share any set, rep, or circuit plans you put together!

And please join me next time!

[bonnieespinozaeu]

Practicing Yoga Asana in A Safe Way — 10 Tips to Avoid Yoga Injuries

Yoga is generally a healing practice with loads of health benefits. It is effective in relieving stress, and it is an excellent way to inject a sense of spirituality in your everyday life without having to follow a specific religion. It significantly improves flexibility and promotes blood circulation. Moreover, yoga can help you develop stronger muscles and hence a stronger body. It also motivates you to try new things that are geared to augment your self-confidence. However, yoga, like any other form of exercise can result in serious injury.Jumping into overly complex routines, your body may not be ready for or practicing yoga poses incorrectly can raise your risk of various yoga injuries. In this article, we explore the most common yoga injuries and give you tips on how to avoid them and stay safe during your yoga sessions. Shoulder PainShoulder injuries are normally caused by improper alignment or too much weight on the head of the humerus. If you have tight shoulders, you'll be more prone to shoulder injuries. You'll know that you have tight shoulders if they round forward and you have difficulty straightening your arms when you lift them overhead.In that case, practicing yoga push-ups and arm balances will irritate your shoulder tendons. How to prevent shoulders injuriesYou need to open up your chest muscles (pectorals), strengthen your back muscles (rhomboids) and all muscles connected to the scapulaTo open your chest muscles, lie on your back on a rolled mat. Position yourself perpendicularly to your spine at the lower ribs. Your arms should be at your sides. Lift them up, and over your head, to the maximum extent, they can go without pain.To strengthen your back muscles, lie face down on the mat keeping your arms by your sides. Then, lift your arms and torso, stretching your arms and shoulders toward your feet.One way to strengthen your scapula is to do scapula push-ups. Start on all fours and let the shoulder blades meet when melting chest down towards the floor now, second push the floor away like you do a high plank separating the shoulder blades. 3x10 is a good startLower Back PainLower back pain is one of the most complained about yoga injuries. Yoga experts think it emanates from rounding through the spine in poses such as down dog and forward folds. Rounding your spine usually comes as the body tries to compensate from tight hamstrings or hips.Besides the feeling of pain after a yoga session,  spine flexion when the spine doesn't have the strength to support that, can lead to disc complications.How to prevent shoulder injuries As you bend, send the hips back (hip hinge) and bend the knees as much as you need to. This will prevent rounding. If that’s difficult for you to do, you can consider bending your knees in poses such as down dog and forward folds. When performing seated forward folds, you can sit on a blanket or block to ease the pressure from your back. Wrist StrainsMany yoga poses require you to be on your wrists. Your body may not be used to this, especially if you are a beginner. If done improperly, poses like chaturanga, crow, facing dog, handstand, plank, and side plank can lead to wrist strains and pain. How to prevent wrist strainsYou should pay special attention to your hand and wrist alignment, even in the simplest of poses. Before you heave up your entire body weight on your wrists, be sure to warm up properly and gradually add pressure. Also, try to spread weight evenly through your hands. Here are some tips for preventing wrist strains and injuries:Avoid taking your shoulders exceedingly far forward past your wristsDon’t cup your palms or turn your fingers inwardAlways push your index knuckle downUsing a yoga wedge or a rolled up mat can help ease the pressure on your wristsKnee InjuriesAt times you'll feel tension, discomfort, or pain in your knees during a yoga session. Such feelings usually are the result of tight hips or pre-existing injuries. According to a 2012 study, yoga can cause meniscus tears.How to prevent knee tears and other injuriesTry keeping your knee over your ankle in any lunging poses. When bent, be sure your knee tracks over your second middle toe. Your knee shouldn’t cave inward. When upright, be sure your knee is in a micro-bent position. Avoid hyperextending trying to get balance, you will only damage the joint over time. For Padmasana - Lotus pose, don't force yourself into this position so that you get knee pain. Clamp the knees close and press the outer edges, top of the feet into the thighs. If you have tight hips sit on something so you get little higher and sit in half lotus or Sukhasana - Easy pose instead.Supine Pigeon,  Draw foot in towards your hip, flex your foot and flare your toes. Hamstring InjuriesMost people have tight hamstrings today. This has been attributed to modern lifestyles. Whether you’re a running enthusiast, an ardent walker, or you normally sit for long periods, you’re likely to have a tight hamstring. Moreover, hamstrings keep on changing. You may be able to get your heels to the ground today in a downward facing dog with straight legs, but tomorrow you might not be able to do the same. How to prevent hamstring injuriesStrengthen your hamstrings. You can not only focus on stretching your hamstrings, to prevent injuries, but you also need to start strengthening them too.  Hip InjuriesIf you’re not careful during splits, wide-legged forward folds, and warrior poses, you may exceed you’re the range of motion in your hips. This may cause tearing of the inner thigh or inner groin muscles. How to prevent tearing if inner thigh and inner groin musclesThe most effective way to prevent these kinds of injuries is by strengthening your hip muscles and hip stabilizers. Strengthening your hip flexors and glute muscles will give you lots of stability as you move through hip opening postures.Rib InjuriesIf you’re looking to release tension with yoga, you can’t go wrong with twists. If done incorrectly, however, twists can overstretch or damage the intercostal muscles – the muscles in between your ribs.How to prevent rib injuriesYou should stretch upward through your spine before you twist. Try twisting until you feel like you’re stretching, but don’t go beyond that point no matter how flexible you are.Neck injuriesNeck injuries are perhaps the most dreaded of yoga injuries. They normally occur in the form of herniated discs during headstands or shoulder stands. These injuries take time to heal.You’re most likely to get a neck injury if you place your weight too far forward on your forehead or too far back. How to avoid neck injuriesAvoid going into the full wheel and resting on the top of your head before you go up in the pose. This is because much of your body weight sits on your neck.Also, avoid performing poses like upward dog and camel without support. You don’t want to fling your neck too far back. It’s important to distribute your weight properly, shifting much of it to your arms, when putting pressure on your neck during an inversion. Elbow Injuries Certain poses, such as chaturanga, can lead to joint pain in your elbows. You may not experience difficulty performing these poses, but lowering down with your elbows pointing outwards may end up straining the elbow joints. How to prevent elbow injuriesIf you have to bend your elbows in any pose, be sure your elbows are tucked beside your ribs as you bend them. The creases of your elbows should face forward. Additional tips to avoid common yoga injuriesThere are several other things you can do to ensure safe yoga practices:Always warm up- There are numerous benefits of warming up before starting your yoga session. Besides helping you avoid unsuccessful yoga and back injuries, warming up will also increase your muscles and body temperatures, which promote elasticity and minimize the chances of overexertion. Moreover, warm-ups lubricate joints allowing your body to get the most out of various yoga poses.Never exceed your limit – All breathing that you do during your yoga practice should be through your nose. If you’re so overwhelmed that you have to breathe through your mouth, chances are that you’re pushing beyond your limit, and it’s time to take a break. Also, if you find yourself shaking uncontrollably, and you can no longer focus on your posture nor breathe properly, then you’ve certainly exceeded your limit. Another indication that you’ve gone beyond your threshold is when you feel that any part of your body is less coordinated and just seemed sort of ‘dumb’ or when you feel pain.Get to understand your alignment – You should realize that yoga poses don’t have alignment, but you do. You may execute your alignment properly for you, but that same posture may not work effectively for another person. Nonetheless, some people have limitations in their joints and muscles. Other people have mental or emotional limitations. So, you need to understand yourself—get to know your alignment as well as limitations to avoid pushing yourself beyond your abilities. Uphold mindfulness – You should always listen to your inner voice and every muscle that works with it. If you feel that a pose is too strenuous, stop, don’t push it beyond your comfort zone. Yoga is about improving your well-being, not ruining it. If you disregard what your body is telling you, you’ll actually be practicing yoga for back injuries and other health complications.Consider using props – Props allow you to experience the expected stretch of a pose even if your body doesn’t have the capacity to achieve the stretch. Props adjust gaps in the joints and other parts of the body preventing overexertion and relieving unnecessary stress on the body. It’s worth noting that different people need props for different situations. If you don’t know when props are appropriate in your yoga practice, consider seeking the advice of a yoga expert.Find an experienced guide – There are plenty of free videos available online on how to prevent yoga injuries. However, it is imperative that you engage a real yoga instructor. You want someone who can pay attention to your practice, give you direction, and take time to work with you. Take your time to research and find a yoga teacher that suits your personal needs. In ConclusionWhile yoga has numerous benefits such as reduced stress, anxiety, and tension, increased strength, and flexibility, as well as mental and spiritual stability, yoga can cause a number of injuries if you don’t practice it in a correct manner. The most common yoga injuries include lower back, wrist, hip, elbow, neck, shoulder, hamstring, and knee injuries. If you put a lot of your body weight on wrists, for example, you may end up with strained wrists. Fortunately, there are ways to prevent yoga injuries. You should always start a pose from the part of your body that sits on the ground and build from there. You want to be stable from the foundation of every pose to prevent improper alignment. Remember to warm up before yoga sessions, understand your alignment, and always stay within your limits. If in doubt, seek a trained professional, but above all—be safe and enjoy yourself. source https://www.yogateket.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries source https://yogateket.blogspot.com/2019/01/practicing-yoga-asana-in-safe-way-10_9.html

[suzannekramereu]

Practicing Yoga Asana in A Safe Way 10 Tips to Avoid Yoga Injuries

Yoga is generally a healing practice with loads of health benefits. It is effective in relieving stress, and it is an excellent way to inject a sense of spirituality in your everyday life without having to follow a specific religion. It significantly improves flexibility and promotes blood circulation. Moreover, yoga can help you develop stronger muscles and hence a stronger body. It also motivates you to try new things that are geared to augment your self-confidence. However, yoga, like any other form of exercise can result in serious injury.Jumping into overly complex routines, your body may not be ready for or practicing yoga poses incorrectly can raise your risk of various yoga injuries. In this article, we explore the most common yoga injuries and give you tips on how to avoid them and stay safe during your yoga sessions. Shoulder PainShoulder injuries are normally caused by improper alignment or too much weight on the head of the humerus. If you have tight shoulders, you'll be more prone to shoulder injuries. You'll know that you have tight shoulders if they round forward and you have difficulty straightening your arms when you lift them overhead.In that case, practicing yoga push-ups and arm balances will irritate your shoulder tendons. How to prevent shoulders injuriesYou need to open up your chest muscles (pectorals), strengthen your back muscles (rhomboids) and all muscles connected to the scapulaTo open your chest muscles, lie on your back on a rolled mat. Position yourself perpendicularly to your spine at the lower ribs. Your arms should be at your sides. Lift them up, and over your head, to the maximum extent, they can go without pain.To strengthen your back muscles, lie face down on the mat keeping your arms by your sides. Then, lift your arms and torso, stretching your arms and shoulders toward your feet.One way to strengthen your scapula is to do scapula push-ups. Start on all fours and let the shoulder blades meet when melting chest down towards the floor now, second push the floor away like you do a high plank separating the shoulder blades. 3x10 is a good startLower Back PainLower back pain is one of the most complained about yoga injuries. Yoga experts think it emanates from rounding through the spine in poses such as down dog and forward folds. Rounding your spine usually comes as the body tries to compensate from tight hamstrings or hips.Besides the feeling of pain after a yoga session,  spine flexion when the spine doesn't have the strength to support that, can lead to disc complications.How to prevent shoulder injuries As you bend, send the hips back (hip hinge) and bend the knees as much as you need to. This will prevent rounding. If that’s difficult for you to do, you can consider bending your knees in poses such as down dog and forward folds. When performing seated forward folds, you can sit on a blanket or block to ease the pressure from your back. Wrist StrainsMany yoga poses require you to be on your wrists. Your body may not be used to this, especially if you are a beginner. If done improperly, poses like chaturanga, crow, facing dog, handstand, plank, and side plank can lead to wrist strains and pain. How to prevent wrist strainsYou should pay special attention to your hand and wrist alignment, even in the simplest of poses. Before you heave up your entire body weight on your wrists, be sure to warm up properly and gradually add pressure. Also, try to spread weight evenly through your hands. Here are some tips for preventing wrist strains and injuries:Avoid taking your shoulders exceedingly far forward past your wristsDon’t cup your palms or turn your fingers inwardAlways push your index knuckle downUsing a yoga wedge or a rolled up mat can help ease the pressure on your wristsKnee InjuriesAt times you'll feel tension, discomfort, or pain in your knees during a yoga session. Such feelings usually are the result of tight hips or pre-existing injuries. According to a 2012 study, yoga can cause meniscus tears.How to prevent knee tears and other injuriesTry keeping your knee over your ankle in any lunging poses. When bent, be sure your knee tracks over your second middle toe. Your knee shouldn’t cave inward. When upright, be sure your knee is in a micro-bent position. Avoid hyperextending trying to get balance, you will only damage the joint over time. For Padmasana - Lotus pose, don't force yourself into this position so that you get knee pain. Clamp the knees close and press the outer edges, top of the feet into the thighs. If you have tight hips sit on something so you get little higher and sit in half lotus or Sukhasana - Easy pose instead.Supine Pigeon,  Draw foot in towards your hip, flex your foot and flare your toes. Hamstring InjuriesMost people have tight hamstrings today. This has been attributed to modern lifestyles. Whether you’re a running enthusiast, an ardent walker, or you normally sit for long periods, you’re likely to have a tight hamstring. Moreover, hamstrings keep on changing. You may be able to get your heels to the ground today in a downward facing dog with straight legs, but tomorrow you might not be able to do the same. How to prevent hamstring injuriesStrengthen your hamstrings. You can not only focus on stretching your hamstrings, to prevent injuries, but you also need to start strengthening them too.  Hip InjuriesIf you’re not careful during splits, wide-legged forward folds, and warrior poses, you may exceed you’re the range of motion in your hips. This may cause tearing of the inner thigh or inner groin muscles. How to prevent tearing if inner thigh and inner groin musclesThe most effective way to prevent these kinds of injuries is by strengthening your hip muscles and hip stabilizers. Strengthening your hip flexors and glute muscles will give you lots of stability as you move through hip opening postures.Rib InjuriesIf you’re looking to release tension with yoga, you can’t go wrong with twists. If done incorrectly, however, twists can overstretch or damage the intercostal muscles – the muscles in between your ribs.How to prevent rib injuriesYou should stretch upward through your spine before you twist. Try twisting until you feel like you’re stretching, but don’t go beyond that point no matter how flexible you are.Neck injuriesNeck injuries are perhaps the most dreaded of yoga injuries. They normally occur in the form of herniated discs during headstands or shoulder stands. These injuries take time to heal.You’re most likely to get a neck injury if you place your weight too far forward on your forehead or too far back. How to avoid neck injuriesAvoid going into the full wheel and resting on the top of your head before you go up in the pose. This is because much of your body weight sits on your neck.Also, avoid performing poses like upward dog and camel without support. You don’t want to fling your neck too far back. It’s important to distribute your weight properly, shifting much of it to your arms, when putting pressure on your neck during an inversion. Elbow Injuries Certain poses, such as chaturanga, can lead to joint pain in your elbows. You may not experience difficulty performing these poses, but lowering down with your elbows pointing outwards may end up straining the elbow joints. How to prevent elbow injuriesIf you have to bend your elbows in any pose, be sure your elbows are tucked beside your ribs as you bend them. The creases of your elbows should face forward. Additional tips to avoid common yoga injuriesThere are several other things you can do to ensure safe yoga practices:Always warm up- There are numerous benefits of warming up before starting your yoga session. Besides helping you avoid unsuccessful yoga and back injuries, warming up will also increase your muscles and body temperatures, which promote elasticity and minimize the chances of overexertion. Moreover, warm-ups lubricate joints allowing your body to get the most out of various yoga poses.Never exceed your limit – All breathing that you do during your yoga practice should be through your nose. If you’re so overwhelmed that you have to breathe through your mouth, chances are that you’re pushing beyond your limit, and it’s time to take a break. Also, if you find yourself shaking uncontrollably, and you can no longer focus on your posture nor breathe properly, then you’ve certainly exceeded your limit. Another indication that you’ve gone beyond your threshold is when you feel that any part of your body is less coordinated and just seemed sort of ‘dumb’ or when you feel pain.Get to understand your alignment – You should realize that yoga poses don’t have alignment, but you do. You may execute your alignment properly for you, but that same posture may not work effectively for another person. Nonetheless, some people have limitations in their joints and muscles. Other people have mental or emotional limitations. So, you need to understand yourself—get to know your alignment as well as limitations to avoid pushing yourself beyond your abilities. Uphold mindfulness – You should always listen to your inner voice and every muscle that works with it. If you feel that a pose is too strenuous, stop, don’t push it beyond your comfort zone. Yoga is about improving your well-being, not ruining it. If you disregard what your body is telling you, you’ll actually be practicing yoga for back injuries and other health complications.Consider using props – Props allow you to experience the expected stretch of a pose even if your body doesn’t have the capacity to achieve the stretch. Props adjust gaps in the joints and other parts of the body preventing overexertion and relieving unnecessary stress on the body. It’s worth noting that different people need props for different situations. If you don’t know when props are appropriate in your yoga practice, consider seeking the advice of a yoga expert.Find an experienced guide – There are plenty of free videos available online on how to prevent yoga injuries. However, it is imperative that you engage a real yoga instructor. You want someone who can pay attention to your practice, give you direction, and take time to work with you. Take your time to research and find a yoga teacher that suits your personal needs. In ConclusionWhile yoga has numerous benefits such as reduced stress, anxiety, and tension, increased strength, and flexibility, as well as mental and spiritual stability, yoga can cause a number of injuries if you don’t practice it in a correct manner. The most common yoga injuries include lower back, wrist, hip, elbow, neck, shoulder, hamstring, and knee injuries. If you put a lot of your body weight on wrists, for example, you may end up with strained wrists. Fortunately, there are ways to prevent yoga injuries. You should always start a pose from the part of your body that sits on the ground and build from there. You want to be stable from the foundation of every pose to prevent improper alignment. Remember to warm up before yoga sessions, understand your alignment, and always stay within your limits. If in doubt, seek a trained professional, but above all—be safe and enjoy yourself. from https://www.yogateket.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries

source http://yogateket.weebly.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries4933121

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Practicing Yoga Asana in A Safe Way — 10 Tips to Avoid Yoga Injuries

Yoga is generally a healing practice with loads of health benefits. It is effective in relieving stress, and it is an excellent way to inject a sense of spirituality in your everyday life without having to follow a specific religion. It significantly improves flexibility and promotes blood circulation. Moreover, yoga can help you develop stronger muscles and hence a stronger body. It also motivates you to try new things that are geared to augment your self-confidence. However, yoga, like any other form of exercise can result in serious injury.Jumping into overly complex routines, your body may not be ready for or practicing yoga poses incorrectly can raise your risk of various yoga injuries. In this article, we explore the most common yoga injuries and give you tips on how to avoid them and stay safe during your yoga sessions. Shoulder PainShoulder injuries are normally caused by improper alignment or too much weight on the head of the humerus. If you have tight shoulders, you’ll be more prone to shoulder injuries. You’ll know that you have tight shoulders if they round forward and you have difficulty straightening your arms when you lift them overhead.In that case, practicing yoga push-ups and arm balances will irritate your shoulder tendons. How to prevent shoulders injuriesYou need to open up your chest muscles (pectorals), strengthen your back muscles (rhomboids) and all muscles connected to the scapulaTo open your chest muscles, lie on your back on a rolled mat. Position yourself perpendicularly to your spine at the lower ribs. Your arms should be at your sides. Lift them up, and over your head, to the maximum extent, they can go without pain.To strengthen your back muscles, lie face down on the mat keeping your arms by your sides. Then, lift your arms and torso, stretching your arms and shoulders toward your feet.One way to strengthen your scapula is to do scapula push-ups. Start on all fours and let the shoulder blades meet when melting chest down towards the floor now, second push the floor away like you do a high plank separating the shoulder blades. 3x10 is a good startLower Back PainLower back pain is one of the most complained about yoga injuries. Yoga experts think it emanates from rounding through the spine in poses such as down dog and forward folds. Rounding your spine usually comes as the body tries to compensate from tight hamstrings or hips.Besides the feeling of pain after a yoga session,  spine flexion when the spine doesn’t have the strength to support that, can lead to disc complications.How to prevent shoulder injuries As you bend, send the hips back (hip hinge) and bend the knees as much as you need to. This will prevent rounding. If that’s difficult for you to do, you can consider bending your knees in poses such as down dog and forward folds. When performing seated forward folds, you can sit on a blanket or block to ease the pressure from your back. Wrist StrainsMany yoga poses require you to be on your wrists. Your body may not be used to this, especially if you are a beginner. If done improperly, poses like chaturanga, crow, facing dog, handstand, plank, and side plank can lead to wrist strains and pain. How to prevent wrist strainsYou should pay special attention to your hand and wrist alignment, even in the simplest of poses. Before you heave up your entire body weight on your wrists, be sure to warm up properly and gradually add pressure. Also, try to spread weight evenly through your hands. Here are some tips for preventing wrist strains and injuries:Avoid taking your shoulders exceedingly far forward past your wristsDon’t cup your palms or turn your fingers inwardAlways push your index knuckle downUsing a yoga wedge or a rolled up mat can help ease the pressure on your wristsKnee InjuriesAt times you’ll feel tension, discomfort, or pain in your knees during a yoga session. Such feelings usually are the result of tight hips or pre-existing injuries. According to a 2012 study, yoga can cause meniscus tears.How to prevent knee tears and other injuriesTry keeping your knee over your ankle in any lunging poses. When bent, be sure your knee tracks over your second middle toe. Your knee shouldn’t cave inward. When upright, be sure your knee is in a micro-bent position. Avoid hyperextending trying to get balance, you will only damage the joint over time. For Padmasana - Lotus pose, don’t force yourself into this position so that you get knee pain. Clamp the knees close and press the outer edges, top of the feet into the thighs. If you have tight hips sit on something so you get little higher and sit in half lotus or Sukhasana - Easy pose instead.Supine Pigeon,  Draw foot in towards your hip, flex your foot and flare your toes. Hamstring InjuriesMost people have tight hamstrings today. This has been attributed to modern lifestyles. Whether you’re a running enthusiast, an ardent walker, or you normally sit for long periods, you’re likely to have a tight hamstring. Moreover, hamstrings keep on changing. You may be able to get your heels to the ground today in a downward facing dog with straight legs, but tomorrow you might not be able to do the same. How to prevent hamstring injuriesStrengthen your hamstrings. You can not only focus on stretching your hamstrings, to prevent injuries, but you also need to start strengthening them too.  Hip InjuriesIf you’re not careful during splits, wide-legged forward folds, and warrior poses, you may exceed you’re the range of motion in your hips. This may cause tearing of the inner thigh or inner groin muscles. How to prevent tearing if inner thigh and inner groin musclesThe most effective way to prevent these kinds of injuries is by strengthening your hip muscles and hip stabilizers. Strengthening your hip flexors and glute muscles will give you lots of stability as you move through hip opening postures.Rib InjuriesIf you’re looking to release tension with yoga, you can’t go wrong with twists. If done incorrectly, however, twists can overstretch or damage the intercostal muscles – the muscles in between your ribs.How to prevent rib injuriesYou should stretch upward through your spine before you twist. Try twisting until you feel like you’re stretching, but don’t go beyond that point no matter how flexible you are.Neck injuriesNeck injuries are perhaps the most dreaded of yoga injuries. They normally occur in the form of herniated discs during headstands or shoulder stands. These injuries take time to heal.You’re most likely to get a neck injury if you place your weight too far forward on your forehead or too far back. How to avoid neck injuriesAvoid going into the full wheel and resting on the top of your head before you go up in the pose. This is because much of your body weight sits on your neck.Also, avoid performing poses like upward dog and camel without support. You don’t want to fling your neck too far back. It’s important to distribute your weight properly, shifting much of it to your arms, when putting pressure on your neck during an inversion. Elbow Injuries Certain poses, such as chaturanga, can lead to joint pain in your elbows. You may not experience difficulty performing these poses, but lowering down with your elbows pointing outwards may end up straining the elbow joints. How to prevent elbow injuriesIf you have to bend your elbows in any pose, be sure your elbows are tucked beside your ribs as you bend them. The creases of your elbows should face forward. Additional tips to avoid common yoga injuriesThere are several other things you can do to ensure safe yoga practices:Always warm up- There are numerous benefits of warming up before starting your yoga session. Besides helping you avoid unsuccessful yoga and back injuries, warming up will also increase your muscles and body temperatures, which promote elasticity and minimize the chances of overexertion. Moreover, warm-ups lubricate joints allowing your body to get the most out of various yoga poses.Never exceed your limit – All breathing that you do during your yoga practice should be through your nose. If you’re so overwhelmed that you have to breathe through your mouth, chances are that you’re pushing beyond your limit, and it’s time to take a break. Also, if you find yourself shaking uncontrollably, and you can no longer focus on your posture nor breathe properly, then you’ve certainly exceeded your limit. Another indication that you’ve gone beyond your threshold is when you feel that any part of your body is less coordinated and just seemed sort of ‘dumb’ or when you feel pain.Get to understand your alignment – You should realize that yoga poses don’t have alignment, but you do. You may execute your alignment properly for you, but that same posture may not work effectively for another person. Nonetheless, some people have limitations in their joints and muscles. Other people have mental or emotional limitations. So, you need to understand yourself—get to know your alignment as well as limitations to avoid pushing yourself beyond your abilities. Uphold mindfulness – You should always listen to your inner voice and every muscle that works with it. If you feel that a pose is too strenuous, stop, don’t push it beyond your comfort zone. Yoga is about improving your well-being, not ruining it. If you disregard what your body is telling you, you’ll actually be practicing yoga for back injuries and other health complications.Consider using props – Props allow you to experience the expected stretch of a pose even if your body doesn’t have the capacity to achieve the stretch. Props adjust gaps in the joints and other parts of the body preventing overexertion and relieving unnecessary stress on the body. It’s worth noting that different people need props for different situations. If you don’t know when props are appropriate in your yoga practice, consider seeking the advice of a yoga expert.Find an experienced guide – There are plenty of free videos available online on how to prevent yoga injuries. However, it is imperative that you engage a real yoga instructor. You want someone who can pay attention to your practice, give you direction, and take time to work with you. Take your time to research and find a yoga teacher that suits your personal needs. In ConclusionWhile yoga has numerous benefits such as reduced stress, anxiety, and tension, increased strength, and flexibility, as well as mental and spiritual stability, yoga can cause a number of injuries if you don’t practice it in a correct manner. The most common yoga injuries include lower back, wrist, hip, elbow, neck, shoulder, hamstring, and knee injuries. If you put a lot of your body weight on wrists, for example, you may end up with strained wrists. Fortunately, there are ways to prevent yoga injuries. You should always start a pose from the part of your body that sits on the ground and build from there. You want to be stable from the foundation of every pose to prevent improper alignment. Remember to warm up before yoga sessions, understand your alignment, and always stay within your limits. If in doubt, seek a trained professional, but above all—be safe and enjoy yourself. from Online Yoga | Pranayama Meditation | YOGATEKET https://www.yogateket.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries source https://yogateketonlineyogastudio.tumblr.com/post/181861379596

[yogateketonlineyogastudio]

Practicing Yoga Asana in A Safe Way — 10 Tips to Avoid Yoga Injuries

Yoga is generally a healing practice with loads of health benefits. It is effective in relieving stress, and it is an excellent way to inject a sense of spirituality in your everyday life without having to follow a specific religion. It significantly improves flexibility and promotes blood circulation. Moreover, yoga can help you develop stronger muscles and hence a stronger body. It also motivates you to try new things that are geared to augment your self-confidence. However, yoga, like any other form of exercise can result in serious injury.Jumping into overly complex routines, your body may not be ready for or practicing yoga poses incorrectly can raise your risk of various yoga injuries. In this article, we explore the most common yoga injuries and give you tips on how to avoid them and stay safe during your yoga sessions. Shoulder PainShoulder injuries are normally caused by improper alignment or too much weight on the head of the humerus. If you have tight shoulders, you'll be more prone to shoulder injuries. You'll know that you have tight shoulders if they round forward and you have difficulty straightening your arms when you lift them overhead.In that case, practicing yoga push-ups and arm balances will irritate your shoulder tendons. How to prevent shoulders injuriesYou need to open up your chest muscles (pectorals), strengthen your back muscles (rhomboids) and all muscles connected to the scapulaTo open your chest muscles, lie on your back on a rolled mat. Position yourself perpendicularly to your spine at the lower ribs. Your arms should be at your sides. Lift them up, and over your head, to the maximum extent, they can go without pain.To strengthen your back muscles, lie face down on the mat keeping your arms by your sides. Then, lift your arms and torso, stretching your arms and shoulders toward your feet.One way to strengthen your scapula is to do scapula push-ups. Start on all fours and let the shoulder blades meet when melting chest down towards the floor now, second push the floor away like you do a high plank separating the shoulder blades. 3x10 is a good startLower Back PainLower back pain is one of the most complained about yoga injuries. Yoga experts think it emanates from rounding through the spine in poses such as down dog and forward folds. Rounding your spine usually comes as the body tries to compensate from tight hamstrings or hips.Besides the feeling of pain after a yoga session,  spine flexion when the spine doesn't have the strength to support that, can lead to disc complications.How to prevent shoulder injuries As you bend, send the hips back (hip hinge) and bend the knees as much as you need to. This will prevent rounding. If that’s difficult for you to do, you can consider bending your knees in poses such as down dog and forward folds. When performing seated forward folds, you can sit on a blanket or block to ease the pressure from your back. Wrist StrainsMany yoga poses require you to be on your wrists. Your body may not be used to this, especially if you are a beginner. If done improperly, poses like chaturanga, crow, facing dog, handstand, plank, and side plank can lead to wrist strains and pain. How to prevent wrist strainsYou should pay special attention to your hand and wrist alignment, even in the simplest of poses. Before you heave up your entire body weight on your wrists, be sure to warm up properly and gradually add pressure. Also, try to spread weight evenly through your hands. Here are some tips for preventing wrist strains and injuries:Avoid taking your shoulders exceedingly far forward past your wristsDon’t cup your palms or turn your fingers inwardAlways push your index knuckle downUsing a yoga wedge or a rolled up mat can help ease the pressure on your wristsKnee InjuriesAt times you'll feel tension, discomfort, or pain in your knees during a yoga session. Such feelings usually are the result of tight hips or pre-existing injuries. According to a 2012 study, yoga can cause meniscus tears.How to prevent knee tears and other injuriesTry keeping your knee over your ankle in any lunging poses. When bent, be sure your knee tracks over your second middle toe. Your knee shouldn’t cave inward. When upright, be sure your knee is in a micro-bent position. Avoid hyperextending trying to get balance, you will only damage the joint over time. For Padmasana - Lotus pose, don't force yourself into this position so that you get knee pain. Clamp the knees close and press the outer edges, top of the feet into the thighs. If you have tight hips sit on something so you get little higher and sit in half lotus or Sukhasana - Easy pose instead.Supine Pigeon,  Draw foot in towards your hip, flex your foot and flare your toes. Hamstring InjuriesMost people have tight hamstrings today. This has been attributed to modern lifestyles. Whether you’re a running enthusiast, an ardent walker, or you normally sit for long periods, you’re likely to have a tight hamstring. Moreover, hamstrings keep on changing. You may be able to get your heels to the ground today in a downward facing dog with straight legs, but tomorrow you might not be able to do the same. How to prevent hamstring injuriesStrengthen your hamstrings. You can not only focus on stretching your hamstrings, to prevent injuries, but you also need to start strengthening them too.  Hip InjuriesIf you’re not careful during splits, wide-legged forward folds, and warrior poses, you may exceed you’re the range of motion in your hips. This may cause tearing of the inner thigh or inner groin muscles. How to prevent tearing if inner thigh and inner groin musclesThe most effective way to prevent these kinds of injuries is by strengthening your hip muscles and hip stabilizers. Strengthening your hip flexors and glute muscles will give you lots of stability as you move through hip opening postures.Rib InjuriesIf you’re looking to release tension with yoga, you can’t go wrong with twists. If done incorrectly, however, twists can overstretch or damage the intercostal muscles – the muscles in between your ribs.How to prevent rib injuriesYou should stretch upward through your spine before you twist. Try twisting until you feel like you’re stretching, but don’t go beyond that point no matter how flexible you are.Neck injuriesNeck injuries are perhaps the most dreaded of yoga injuries. They normally occur in the form of herniated discs during headstands or shoulder stands. These injuries take time to heal.You’re most likely to get a neck injury if you place your weight too far forward on your forehead or too far back. How to avoid neck injuriesAvoid going into the full wheel and resting on the top of your head before you go up in the pose. This is because much of your body weight sits on your neck.Also, avoid performing poses like upward dog and camel without support. You don’t want to fling your neck too far back. It’s important to distribute your weight properly, shifting much of it to your arms, when putting pressure on your neck during an inversion. Elbow Injuries Certain poses, such as chaturanga, can lead to joint pain in your elbows. You may not experience difficulty performing these poses, but lowering down with your elbows pointing outwards may end up straining the elbow joints. How to prevent elbow injuriesIf you have to bend your elbows in any pose, be sure your elbows are tucked beside your ribs as you bend them. The creases of your elbows should face forward. Additional tips to avoid common yoga injuriesThere are several other things you can do to ensure safe yoga practices:Always warm up- There are numerous benefits of warming up before starting your yoga session. Besides helping you avoid unsuccessful yoga and back injuries, warming up will also increase your muscles and body temperatures, which promote elasticity and minimize the chances of overexertion. Moreover, warm-ups lubricate joints allowing your body to get the most out of various yoga poses.Never exceed your limit – All breathing that you do during your yoga practice should be through your nose. If you’re so overwhelmed that you have to breathe through your mouth, chances are that you’re pushing beyond your limit, and it’s time to take a break. Also, if you find yourself shaking uncontrollably, and you can no longer focus on your posture nor breathe properly, then you’ve certainly exceeded your limit. Another indication that you’ve gone beyond your threshold is when you feel that any part of your body is less coordinated and just seemed sort of ‘dumb’ or when you feel pain.Get to understand your alignment – You should realize that yoga poses don’t have alignment, but you do. You may execute your alignment properly for you, but that same posture may not work effectively for another person. Nonetheless, some people have limitations in their joints and muscles. Other people have mental or emotional limitations. So, you need to understand yourself—get to know your alignment as well as limitations to avoid pushing yourself beyond your abilities. Uphold mindfulness – You should always listen to your inner voice and every muscle that works with it. If you feel that a pose is too strenuous, stop, don’t push it beyond your comfort zone. Yoga is about improving your well-being, not ruining it. If you disregard what your body is telling you, you’ll actually be practicing yoga for back injuries and other health complications.Consider using props – Props allow you to experience the expected stretch of a pose even if your body doesn’t have the capacity to achieve the stretch. Props adjust gaps in the joints and other parts of the body preventing overexertion and relieving unnecessary stress on the body. It’s worth noting that different people need props for different situations. If you don’t know when props are appropriate in your yoga practice, consider seeking the advice of a yoga expert.Find an experienced guide – There are plenty of free videos available online on how to prevent yoga injuries. However, it is imperative that you engage a real yoga instructor. You want someone who can pay attention to your practice, give you direction, and take time to work with you. Take your time to research and find a yoga teacher that suits your personal needs. In ConclusionWhile yoga has numerous benefits such as reduced stress, anxiety, and tension, increased strength, and flexibility, as well as mental and spiritual stability, yoga can cause a number of injuries if you don’t practice it in a correct manner. The most common yoga injuries include lower back, wrist, hip, elbow, neck, shoulder, hamstring, and knee injuries. If you put a lot of your body weight on wrists, for example, you may end up with strained wrists. Fortunately, there are ways to prevent yoga injuries. You should always start a pose from the part of your body that sits on the ground and build from there. You want to be stable from the foundation of every pose to prevent improper alignment. Remember to warm up before yoga sessions, understand your alignment, and always stay within your limits. If in doubt, seek a trained professional, but above all—be safe and enjoy yourself. from Online Yoga | Pranayama Meditation | YOGATEKET https://www.yogateket.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries

[gethealthy18-blog]

Common Underwear Problems Solved!

New Post has been published on http://healingawerness.com/getting-healthy/getting-healthy-women/common-underwear-problems-solved/

Common Underwear Problems Solved!

Shivani K January 4, 2019

Lingerie is one of the most crucial aspects of putting an outfit together and finding the perfect lingerie that complement your outfit often ends up being a task. We have an entire range of problems when it comes to panties. Which color to pick? Because you don’t want your panty to be visible underneath your dress or your pants. Which style to go for? Because you don’t want to spend the entire day bogged down by discomfort. Let’s be honest ladies, our undie issues definitely weigh us down. From finding the right shop to purchase it from, to finding the right size that will envelop our curves perfectly, there are a million questions that need to be answered before you zero in on your dream pair.

Since helping you get through fixes like these is our main job, we have come up with ways to fix your common underwear problems. So, say goodbye to all your panty problems now by making the following fixes-

Problem 1: Visible Panty Lines

Shutterstock

You have that smoking hot, little black dress that you’ve always wanted to wear to a party and show off your hot bod. Every time you take it out of your wardrobe to try it on, your mind immediately goes to the dreadful but inevitable VPL and you immediately abandon the thought of wearing the dress to the party. Bodycon suits or dresses make you look amazing! If the only thing stopping you from wearing them is your panty lines then here’s the solution for it: Thongs! Yes, no matter what you wear over these, the lines will never become apparent. And if thongs make you feel uncomfortable, then opt for briefs which are bigger, full-cut, and have low leg openings. These will not become apparent under the snug clothes. Now, go pick that favorite dress and flaunt it.

Problem 2: Waistband Marks

Shutterstock

We hate those marks; it’s almost like an evidence that screams the fact that we are panty wearers. The only way to avoid getting those panty marks around your hips is to opt for panties that have heavy elastic rims. Opt for panties which have a high waist and contain stretchy spandex bands. These will not only help keep your panties in place but will also not leave behind any marks.

Problem 3: Bulges And Bumps

Shutterstock

If you are someone with a not-so-flat tummy and the panty you are using causes those visible bulges and bumps, then its time you toss them into the garbage. You need to find a panty that can act as a control panel for you. Hipsters or shaping underwear is the solution for this. It is going to shape your abdomen and hide all the bulges and give your curves the perfect shape.

Problem 4: Camel Toe

Shutterstock

Women must be aware of it. It’s that problem wherein your underwear gets out of place and enters your nether regions causing you the utmost discomfort. Seamless panties usually have this problem. Since there are no seams in such panties, there’s nothing to hold them in place which is why they shift so much. In order to avoid this, opt for a panty which has a stretchy trim and has a little more surface area in the crotch area. There are special panties which are designed to counter this problem.

Problem 5: When They Fall Down

Shutterstock

If your panties are falling down, it can mean two things. One, you’ve bought a panty which is a size bigger than what you need; therefore, go for a smaller size the next time. Two, chances are that your underwear is pretty old and has lost its elasticity in the waistband and thigh area which is why it’s falling down. In such cases, go buy yourself a new pair of panties. Yes, the solution is as simple as this. Most of the times we just tend to not notice it.

Problem 6: White Pant Problems

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Of course, we know we are not supposed to wear any neon colored or black colored panties beneath our white pants. So, can we wear white panty instead? The answer is a big, fat no! The issue here is your skin. The white color of your underwear is going to contrast with the color of your skin which is going to make the white color of your panty stand out, yet again. The solution to this problem is to go for a nude-colored underwear. Pick a shade that goes best with your skin tone, or if you’re feeling a little adventurous, just go commando.

Problem 7: Sweating There

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Agreed, it’s not a glamorous topic to talk about. But it happens mainly if you are working out or engaging in a lot of physical activity. You are scared that you are sweating profusely down there, and it can be visible through your clothes. In such cases, we recommend you to opt for cotton undies. Or opt for underwear in a fabric that wicks moisture. Try wearing one of these and you will see the difference for yourself.

There! The solutions for most of the underwear problems are as simple as these. It’s the stigma attached to such issues that keeps us from asking others for suggestions or surfing the Internet for help. Do you know of any other underwear problems and their fixes? Let us know in the comments below.

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Practicing Yoga Asana in A Safe Way 10 Tips to Avoid Yoga Injuries

Yoga is generally a healing practice with loads of health benefits. It is effective in relieving stress, and it is an excellent way to inject a sense of spirituality in your everyday life without having to follow a specific religion. It significantly improves flexibility and promotes blood circulation. Moreover, yoga can help you develop stronger muscles and hence a stronger body. It also motivates you to try new things that are geared to augment your self-confidence. However, yoga, like any other form of exercise can result in serious injury.Jumping into overly complex routines, your body may not be ready for or practicing yoga poses incorrectly can raise your risk of various yoga injuries. In this article, we explore the most common yoga injuries and give you tips on how to avoid them and stay safe during your yoga sessions. Shoulder PainShoulder injuries are normally caused by improper alignment or too much weight on the head of the humerus. If you have tight shoulders, you'll be more prone to shoulder injuries. You'll know that you have tight shoulders if they round forward and you have difficulty straightening your arms when you lift them overhead.In that case, practicing yoga push-ups and arm balances will irritate your shoulder tendons. How to prevent shoulders injuriesIn order for you to prevent injuries in your rotator cuff, you need to strengthen the muscles surrounding your scapulae. Your scapula is surrounded by four muscles; Supraspinatus, Infraspinatus, Subscapularis, Teres Minor. Then you need to also strengthen the muscles surrounding your scapulae; your Rumboids and Serratus Anterior. Lower Back PainLower back pain is one of the most complained about yoga injuries. Yoga experts think it emanates from rounding through the spine in poses such as down dog and forward folds. Rounding your spine usually comes as the body tries to compensate from tight hamstrings or hips.Besides the feeling of pain after a yoga session,  spine flexion when the spine doesn't have the strength to support that, can lead to disc complications. How to prevent lower back painAs you bend, send the hips back (hip hinge) and bend the knees as much as you need to. This will prevent rounding. If that’s difficult for you to do, you can consider bending your knees in poses such as down dog and forward folds. When performing seated forward folds, you can sit on a blanket or block to ease the pressure from your back. Wrist StrainsMany yoga poses require you to be on your wrists. Your body may not be used to this, especially if you are a beginner. If done improperly, poses like chaturanga, crow, facing dog, handstand, plank, and side plank can lead to wrist strains and pain. How to prevent wrist strainsYou should pay special attention to your hand and wrist alignment, even in the simplest of poses. Before you heave up your entire body weight on your wrists, be sure to warm up properly and gradually add pressure. Also, try to spread weight evenly through your hands. Here are some tips for preventing wrist strains and injuries:Avoid taking your shoulders exceedingly far forward past your wristsDon’t cup your palms or turn your fingers inwardUsing a yoga wedge or a rolled up mat can help ease the pressure on your wristsKnee InjuriesAt times you'll feel tension, discomfort, or pain in your knees during a yoga session. Such feelings usually are the result of tight hips or pre-existing injuries. According to a 2012 study, yoga can cause meniscus tears.How to prevent knee tears and other injuriesTry keeping your knee over your ankle in any lunging poses. When bent, be sure your knee tracks over your second middle toe. Your knee shouldn’t cave inward. When upright, be sure your knee is in a micro-bent position. Avoid hyperextending trying to get balance, you will only damage the joint over time. For Padmasana - Lotus pose, don't force yourself into this position so that you get knee pain. Clamp the knees close and press the outer edges, top of the feet into the thighs. If you have tight hips sit on something so you get little higher and sit in half lotus or Sukhasana - Easy pose instead.Supine Pigeon,  Draw foot in towards your hip, flex your foot and flare your toes. Hamstring InjuriesMost people have tight hamstrings today. This has been attributed to modern lifestyles. Whether you’re a running enthusiast, an ardent walker, or you normally sit for long periods, you’re likely to have a tight hamstring. Moreover, hamstrings keep on changing. You may be able to get your heels to the ground today in a downward facing dog with straight legs, but tomorrow you might not be able to do the same. How to prevent hamstring injuriesStrengthen your hamstrings. You can not only focus on stretching your hamstrings, to prevent injuries, you need to start strengthening them too.  Hip InjuriesIf you’re not careful during splits, wide-legged forward folds, and warrior poses, you may exceed you’re the range of motion in your hips. This may cause tearing of the inner thigh or inner groin muscles. How to prevent tearing if inner thigh and inner groin musclesThe most effective way to prevent these kinds of injuries is by strengthening your hip muscles and hip stabilizers. Strengthening your hip flexors and glute muscles will give you lots of stability as you move through hip opening postures.Rib InjuriesIf you’re looking to release tension with yoga, you can’t go wrong with twists. If done incorrectly, however, twists can overstretch or damage the intercostal muscles – the muscles in between your ribs.How to prevent rib injuriesYou should stretch upward through your spine before you twist. Try twisting until you feel like you’re stretching, but don’t go beyond that point no matter how flexible you are.Neck injuriesNeck injuries are perhaps the most dreaded of yoga injuries. They normally occur in the form of herniated discs during headstands or shoulder stands. These injuries take time to heal.You’re most likely to get a neck injury if you place your weight too far forward on your forehead or too far back. How to avoid neck injuriesAvoid going into the full wheel and resting on the top of your head before you go up in the pose. This is because much of your body weight sits on your neck.Also, avoid performing poses like upward dog and camel without support. You don’t want to fling your neck too far back. It’s important to distribute your weight properly, shifting much of it to your arms, when putting pressure on your neck during an inversion. Elbow Injuries Certain poses, such as chaturanga, can lead to joint pain in your elbows. You may not experience difficulty performing these poses, but lowering down with your elbows pointing outwards may end up straining the elbow joints. How to prevent elbow injuriesIf you have to bend your elbows in any pose, be sure your elbows are tucked beside your ribs as you bend them. The creases of your elbows should face forward. Additional tips to avoid common yoga injuriesThere are several other things you can do to ensure safe yoga practices:Always warm up- There are numerous benefits of warming up before starting your yoga session. Besides helping you avoid unsuccessful yoga and back injuries, warming up will also increase your muscles and body temperatures, which promote elasticity and minimize the chances of overexertion. Moreover, warm-ups lubricate joints allowing your body to get the most out of various yoga poses.Never exceed your limit – All breathing that you do during your yoga practice should be through your nose. If you’re so overwhelmed that you have to breathe through your mouth, chances are that you’re pushing beyond your limit, and it’s time to take a break. Also, if you find yourself shaking uncontrollably, and you can no longer focus on your posture nor breathe properly, then you’ve certainly exceeded your limit. Another indication that you’ve gone beyond your threshold is when you feel that any part of your body is less coordinated and just seemed sort of ‘dumb’ or when you feel pain.Get to understand your alignment – You should realize that yoga poses don’t have alignment, but you do. You may execute your alignment properly for you, but that same posture may not work effectively for another person. Nonetheless, some people have limitations in their joints and muscles. Other people have mental or emotional limitations. So, you need to understand yourself—get to know your alignment as well as limitations to avoid pushing yourself beyond your abilities. Uphold mindfulness – You should always listen to your inner voice and every muscle that works with it. If you feel that a pose is too strenuous, stop, don’t push it beyond your comfort zone. Yoga is about improving your well-being, not ruining it. If you disregard what your body is telling you, you’ll actually be practicing yoga for back injuries and other health complications.Consider using props – Props allow you to experience the expected stretch of a pose even if your body doesn’t have the capacity to achieve the stretch. Props adjust gaps in the joints and other parts of the body preventing overexertion and relieving unnecessary stress on the body. It’s worth noting that different people need props for different situations. If you don’t know when props are appropriate in your yoga practice, consider seeking the advice of a yoga expert.Find an experienced guide – There are plenty of free videos available online on how to prevent yoga injuries. However, it is imperative that you engage a real yoga instructor. You want someone who can pay attention to your practice, give you direction, and take time to work with you. Take your time to research and find a yoga teacher that suits your personal needs. In ConclusionWhile yoga has numerous benefits such as reduced stress, anxiety, and tension, increased strength, and flexibility, as well as mental and spiritual stability, yoga can cause a number of injuries if you don’t practice it in a correct manner. The most common yoga injuries include lower back, wrist, hip, elbow, neck, shoulder, hamstring, and knee injuries. If you put a lot of your body weight on wrists, for example, you may end up with strained wrists. Fortunately, there are ways to prevent yoga injuries. You should always start a pose from the part of your body that sits on the ground and build from there. You want to be stable from the foundation of every pose to prevent improper alignment. Remember to warm up before yoga sessions, understand your alignment, and always stay within your limits. If in doubt, seek a trained professional, but above all—be safe and enjoy yourself. from https://www.yogateket.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries

source http://yogateket.weebly.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries

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Practicing Yoga Asana in A Safe Way — 10 Tips to Avoid Yoga Injuries

Yoga is generally a healing practice with loads of health benefits. It is effective in relieving stress, and it is an excellent way to inject a sense of spirituality in your everyday life without having to follow a specific religion. It significantly improves flexibility and promotes blood circulation. Moreover, yoga can help you develop stronger muscles and hence a stronger body. It also motivates you to try new things that are geared to augment your self-confidence. However, yoga, like any other form of exercise can result in serious injury.Jumping into overly complex routines, your body may not be ready for or practicing yoga poses incorrectly can raise your risk of various yoga injuries. In this article, we explore the most common yoga injuries and give you tips on how to avoid them and stay safe during your yoga sessions. Shoulder PainShoulder injuries are normally caused by improper alignment or too much weight on the head of the humerus. If you have tight shoulders, you'll be more prone to shoulder injuries. You'll know that you have tight shoulders if they round forward and you have difficulty straightening your arms when you lift them overhead.In that case, practicing yoga push-ups and arm balances will irritate your shoulder tendons. How to prevent shoulders injuriesIn order for you to prevent injuries in your rotator cuff, you need to strengthen the muscles surrounding your scapulae. Your scapula is surrounded by four muscles; Supraspinatus, Infraspinatus, Subscapularis, Teres Minor. Then you need to also strengthen the muscles surrounding your scapulae; your Rumboids and Serratus Anterior. Lower Back PainLower back pain is one of the most complained about yoga injuries. Yoga experts think it emanates from rounding through the spine in poses such as down dog and forward folds. Rounding your spine usually comes as the body tries to compensate from tight hamstrings or hips.Besides the feeling of pain after a yoga session,  spine flexion when the spine doesn't have the strength to support that, can lead to disc complications. How to prevent lower back painAs you bend, send the hips back (hip hinge) and bend the knees as much as you need to. This will prevent rounding. If that’s difficult for you to do, you can consider bending your knees in poses such as down dog and forward folds. When performing seated forward folds, you can sit on a blanket or block to ease the pressure from your back. Wrist StrainsMany yoga poses require you to be on your wrists. Your body may not be used to this, especially if you are a beginner. If done improperly, poses like chaturanga, crow, facing dog, handstand, plank, and side plank can lead to wrist strains and pain. How to prevent wrist strainsYou should pay special attention to your hand and wrist alignment, even in the simplest of poses. Before you heave up your entire body weight on your wrists, be sure to warm up properly and gradually add pressure. Also, try to spread weight evenly through your hands. Here are some tips for preventing wrist strains and injuries:Avoid taking your shoulders exceedingly far forward past your wristsDon’t cup your palms or turn your fingers inwardUsing a yoga wedge or a rolled up mat can help ease the pressure on your wristsKnee InjuriesAt times you'll feel tension, discomfort, or pain in your knees during a yoga session. Such feelings usually are the result of tight hips or pre-existing injuries. According to a 2012 study, yoga can cause meniscus tears.How to prevent knee tears and other injuriesTry keeping your knee over your ankle in any lunging poses. When bent, be sure your knee tracks over your second middle toe. Your knee shouldn’t cave inward. When upright, be sure your knee is in a micro-bent position. Avoid hyperextending trying to get balance, you will only damage the joint over time. For Padmasana - Lotus pose, don't force yourself into this position so that you get knee pain. Clamp the knees close and press the outer edges, top of the feet into the thighs. If you have tight hips sit on something so you get little higher and sit in half lotus or Sukhasana - Easy pose instead.Supine Pigeon,  Draw foot in towards your hip, flex your foot and flare your toes. Hamstring InjuriesMost people have tight hamstrings today. This has been attributed to modern lifestyles. Whether you’re a running enthusiast, an ardent walker, or you normally sit for long periods, you’re likely to have a tight hamstring. Moreover, hamstrings keep on changing. You may be able to get your heels to the ground today in a downward facing dog with straight legs, but tomorrow you might not be able to do the same. How to prevent hamstring injuriesStrengthen your hamstrings. You can not only focus on stretching your hamstrings, to prevent injuries, you need to start strengthening them too.  Hip InjuriesIf you’re not careful during splits, wide-legged forward folds, and warrior poses, you may exceed you’re the range of motion in your hips. This may cause tearing of the inner thigh or inner groin muscles. How to prevent tearing if inner thigh and inner groin musclesThe most effective way to prevent these kinds of injuries is by strengthening your hip muscles and hip stabilizers. Strengthening your hip flexors and glute muscles will give you lots of stability as you move through hip opening postures.Rib InjuriesIf you’re looking to release tension with yoga, you can’t go wrong with twists. If done incorrectly, however, twists can overstretch or damage the intercostal muscles – the muscles in between your ribs.How to prevent rib injuriesYou should stretch upward through your spine before you twist. Try twisting until you feel like you’re stretching, but don’t go beyond that point no matter how flexible you are.Neck injuriesNeck injuries are perhaps the most dreaded of yoga injuries. They normally occur in the form of herniated discs during headstands or shoulder stands. These injuries take time to heal.You’re most likely to get a neck injury if you place your weight too far forward on your forehead or too far back. How to avoid neck injuriesAvoid going into the full wheel and resting on the top of your head before you go up in the pose. This is because much of your body weight sits on your neck.Also, avoid performing poses like upward dog and camel without support. You don’t want to fling your neck too far back. It’s important to distribute your weight properly, shifting much of it to your arms, when putting pressure on your neck during an inversion. Elbow Injuries Certain poses, such as chaturanga, can lead to joint pain in your elbows. You may not experience difficulty performing these poses, but lowering down with your elbows pointing outwards may end up straining the elbow joints. How to prevent elbow injuriesIf you have to bend your elbows in any pose, be sure your elbows are tucked beside your ribs as you bend them. The creases of your elbows should face forward. Additional tips to avoid common yoga injuriesThere are several other things you can do to ensure safe yoga practices:Always warm up- There are numerous benefits of warming up before starting your yoga session. Besides helping you avoid unsuccessful yoga and back injuries, warming up will also increase your muscles and body temperatures, which promote elasticity and minimize the chances of overexertion. Moreover, warm-ups lubricate joints allowing your body to get the most out of various yoga poses.Never exceed your limit – All breathing that you do during your yoga practice should be through your nose. If you’re so overwhelmed that you have to breathe through your mouth, chances are that you’re pushing beyond your limit, and it’s time to take a break. Also, if you find yourself shaking uncontrollably, and you can no longer focus on your posture nor breathe properly, then you’ve certainly exceeded your limit. Another indication that you’ve gone beyond your threshold is when you feel that any part of your body is less coordinated and just seemed sort of ‘dumb’ or when you feel pain.Get to understand your alignment – You should realize that yoga poses don’t have alignment, but you do. You may execute your alignment properly for you, but that same posture may not work effectively for another person. Nonetheless, some people have limitations in their joints and muscles. Other people have mental or emotional limitations. So, you need to understand yourself—get to know your alignment as well as limitations to avoid pushing yourself beyond your abilities. Uphold mindfulness – You should always listen to your inner voice and every muscle that works with it. If you feel that a pose is too strenuous, stop, don’t push it beyond your comfort zone. Yoga is about improving your well-being, not ruining it. If you disregard what your body is telling you, you’ll actually be practicing yoga for back injuries and other health complications.Consider using props – Props allow you to experience the expected stretch of a pose even if your body doesn’t have the capacity to achieve the stretch. Props adjust gaps in the joints and other parts of the body preventing overexertion and relieving unnecessary stress on the body. It’s worth noting that different people need props for different situations. If you don’t know when props are appropriate in your yoga practice, consider seeking the advice of a yoga expert.Find an experienced guide – There are plenty of free videos available online on how to prevent yoga injuries. However, it is imperative that you engage a real yoga instructor. You want someone who can pay attention to your practice, give you direction, and take time to work with you. Take your time to research and find a yoga teacher that suits your personal needs. In ConclusionWhile yoga has numerous benefits such as reduced stress, anxiety, and tension, increased strength, and flexibility, as well as mental and spiritual stability, yoga can cause a number of injuries if you don’t practice it in a correct manner. The most common yoga injuries include lower back, wrist, hip, elbow, neck, shoulder, hamstring, and knee injuries. If you put a lot of your body weight on wrists, for example, you may end up with strained wrists. Fortunately, there are ways to prevent yoga injuries. You should always start a pose from the part of your body that sits on the ground and build from there. You want to be stable from the foundation of every pose to prevent improper alignment. Remember to warm up before yoga sessions, understand your alignment, and always stay within your limits. If in doubt, seek a trained professional, but above all—be safe and enjoy yourself. source https://www.yogateket.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries source https://yogateket.blogspot.com/2019/01/practicing-yoga-asana-in-safe-way-10.html

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Practicing Yoga Asana in A Safe Way — 10 Tips to Avoid Yoga Injuries

Yoga is generally a healing practice with loads of health benefits. It is effective in relieving stress, and it is an excellent way to inject a sense of spirituality in your everyday life without having to follow a specific religion. It significantly improves flexibility and promotes blood circulation. Moreover, yoga can help you develop stronger muscles and hence a stronger body. It also motivates you to try new things that are geared to augment your self-confidence. However, yoga, like any other form of exercise can result in serious injury.Jumping into overly complex routines, your body may not be ready for or practicing yoga poses incorrectly can raise your risk of various yoga injuries. In this article, we explore the most common yoga injuries and give you tips on how to avoid them and stay safe during your yoga sessions. Shoulder PainShoulder injuries are normally caused by improper alignment or too much weight on the head of the humerus. If you have tight shoulders, you’ll be more prone to shoulder injuries. You’ll know that you have tight shoulders if they round forward and you have difficulty straightening your arms when you lift them overhead.In that case, practicing yoga push-ups and arm balances will irritate your shoulder tendons. How to prevent shoulders injuriesIn order for you to prevent injuries in your rotator cuff, you need to strengthen the muscles surrounding your scapulae. Your scapula is surrounded by four muscles; Supraspinatus, Infraspinatus, Subscapularis, Teres Minor. Then you need to also strengthen the muscles surrounding your scapulae; your Rumboids and Serratus Anterior. Lower Back PainLower back pain is one of the most complained about yoga injuries. Yoga experts think it emanates from rounding through the spine in poses such as down dog and forward folds. Rounding your spine usually comes as the body tries to compensate from tight hamstrings or hips.Besides the feeling of pain after a yoga session,  spine flexion when the spine doesn’t have the strength to support that, can lead to disc complications. How to prevent lower back painAs you bend, send the hips back (hip hinge) and bend the knees as much as you need to. This will prevent rounding. If that’s difficult for you to do, you can consider bending your knees in poses such as down dog and forward folds. When performing seated forward folds, you can sit on a blanket or block to ease the pressure from your back. Wrist StrainsMany yoga poses require you to be on your wrists. Your body may not be used to this, especially if you are a beginner. If done improperly, poses like chaturanga, crow, facing dog, handstand, plank, and side plank can lead to wrist strains and pain. How to prevent wrist strainsYou should pay special attention to your hand and wrist alignment, even in the simplest of poses. Before you heave up your entire body weight on your wrists, be sure to warm up properly and gradually add pressure. Also, try to spread weight evenly through your hands. Here are some tips for preventing wrist strains and injuries:Avoid taking your shoulders exceedingly far forward past your wristsDon’t cup your palms or turn your fingers inwardUsing a yoga wedge or a rolled up mat can help ease the pressure on your wristsKnee InjuriesAt times you’ll feel tension, discomfort, or pain in your knees during a yoga session. Such feelings usually are the result of tight hips or pre-existing injuries. According to a 2012 study, yoga can cause meniscus tears.How to prevent knee tears and other injuriesTry keeping your knee over your ankle in any lunging poses. When bent, be sure your knee tracks over your second middle toe. Your knee shouldn’t cave inward. When upright, be sure your knee is in a micro-bent position. Avoid hyperextending trying to get balance, you will only damage the joint over time. For Padmasana - Lotus pose, don’t force yourself into this position so that you get knee pain. Clamp the knees close and press the outer edges, top of the feet into the thighs. If you have tight hips sit on something so you get little higher and sit in half lotus or Sukhasana - Easy pose instead.Supine Pigeon,  Draw foot in towards your hip, flex your foot and flare your toes. Hamstring InjuriesMost people have tight hamstrings today. This has been attributed to modern lifestyles. Whether you’re a running enthusiast, an ardent walker, or you normally sit for long periods, you’re likely to have a tight hamstring. Moreover, hamstrings keep on changing. You may be able to get your heels to the ground today in a downward facing dog with straight legs, but tomorrow you might not be able to do the same. How to prevent hamstring injuriesStrengthen your hamstrings. You can not only focus on stretching your hamstrings, to prevent injuries, you need to start strengthening them too.  Hip InjuriesIf you’re not careful during splits, wide-legged forward folds, and warrior poses, you may exceed you’re the range of motion in your hips. This may cause tearing of the inner thigh or inner groin muscles. How to prevent tearing if inner thigh and inner groin musclesThe most effective way to prevent these kinds of injuries is by strengthening your hip muscles and hip stabilizers. Strengthening your hip flexors and glute muscles will give you lots of stability as you move through hip opening postures.Rib InjuriesIf you’re looking to release tension with yoga, you can’t go wrong with twists. If done incorrectly, however, twists can overstretch or damage the intercostal muscles – the muscles in between your ribs.How to prevent rib injuriesYou should stretch upward through your spine before you twist. Try twisting until you feel like you’re stretching, but don’t go beyond that point no matter how flexible you are.Neck injuriesNeck injuries are perhaps the most dreaded of yoga injuries. They normally occur in the form of herniated discs during headstands or shoulder stands. These injuries take time to heal.You’re most likely to get a neck injury if you place your weight too far forward on your forehead or too far back. How to avoid neck injuriesAvoid going into the full wheel and resting on the top of your head before you go up in the pose. This is because much of your body weight sits on your neck.Also, avoid performing poses like upward dog and camel without support. You don’t want to fling your neck too far back. It’s important to distribute your weight properly, shifting much of it to your arms, when putting pressure on your neck during an inversion. Elbow Injuries Certain poses, such as chaturanga, can lead to joint pain in your elbows. You may not experience difficulty performing these poses, but lowering down with your elbows pointing outwards may end up straining the elbow joints. How to prevent elbow injuriesIf you have to bend your elbows in any pose, be sure your elbows are tucked beside your ribs as you bend them. The creases of your elbows should face forward. Additional tips to avoid common yoga injuriesThere are several other things you can do to ensure safe yoga practices:Always warm up- There are numerous benefits of warming up before starting your yoga session. Besides helping you avoid unsuccessful yoga and back injuries, warming up will also increase your muscles and body temperatures, which promote elasticity and minimize the chances of overexertion. Moreover, warm-ups lubricate joints allowing your body to get the most out of various yoga poses.Never exceed your limit – All breathing that you do during your yoga practice should be through your nose. If you’re so overwhelmed that you have to breathe through your mouth, chances are that you’re pushing beyond your limit, and it’s time to take a break. Also, if you find yourself shaking uncontrollably, and you can no longer focus on your posture nor breathe properly, then you’ve certainly exceeded your limit. Another indication that you’ve gone beyond your threshold is when you feel that any part of your body is less coordinated and just seemed sort of ‘dumb’ or when you feel pain.Get to understand your alignment – You should realize that yoga poses don’t have alignment, but you do. You may execute your alignment properly for you, but that same posture may not work effectively for another person. Nonetheless, some people have limitations in their joints and muscles. Other people have mental or emotional limitations. So, you need to understand yourself—get to know your alignment as well as limitations to avoid pushing yourself beyond your abilities. Uphold mindfulness – You should always listen to your inner voice and every muscle that works with it. If you feel that a pose is too strenuous, stop, don’t push it beyond your comfort zone. Yoga is about improving your well-being, not ruining it. If you disregard what your body is telling you, you’ll actually be practicing yoga for back injuries and other health complications.Consider using props – Props allow you to experience the expected stretch of a pose even if your body doesn’t have the capacity to achieve the stretch. Props adjust gaps in the joints and other parts of the body preventing overexertion and relieving unnecessary stress on the body. It’s worth noting that different people need props for different situations. If you don’t know when props are appropriate in your yoga practice, consider seeking the advice of a yoga expert.Find an experienced guide – There are plenty of free videos available online on how to prevent yoga injuries. However, it is imperative that you engage a real yoga instructor. You want someone who can pay attention to your practice, give you direction, and take time to work with you. Take your time to research and find a yoga teacher that suits your personal needs. In ConclusionWhile yoga has numerous benefits such as reduced stress, anxiety, and tension, increased strength, and flexibility, as well as mental and spiritual stability, yoga can cause a number of injuries if you don’t practice it in a correct manner. The most common yoga injuries include lower back, wrist, hip, elbow, neck, shoulder, hamstring, and knee injuries. If you put a lot of your body weight on wrists, for example, you may end up with strained wrists. Fortunately, there are ways to prevent yoga injuries. You should always start a pose from the part of your body that sits on the ground and build from there. You want to be stable from the foundation of every pose to prevent improper alignment. Remember to warm up before yoga sessions, understand your alignment, and always stay within your limits. If in doubt, seek a trained professional, but above all—be safe and enjoy yourself. from Online Yoga | Pranayama Meditation | YOGATEKET https://www.yogateket.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries source https://yogateketonlineyogastudio.tumblr.com/post/181744663431

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Practicing Yoga Asana in A Safe Way — 10 Tips to Avoid Yoga Injuries

Yoga is generally a healing practice with loads of health benefits. It is effective in relieving stress, and it is an excellent way to inject a sense of spirituality in your everyday life without having to follow a specific religion. It significantly improves flexibility and promotes blood circulation. Moreover, yoga can help you develop stronger muscles and hence a stronger body. It also motivates you to try new things that are geared to augment your self-confidence. However, yoga, like any other form of exercise can result in serious injury.Jumping into overly complex routines, your body may not be ready for or practicing yoga poses incorrectly can raise your risk of various yoga injuries. In this article, we explore the most common yoga injuries and give you tips on how to avoid them and stay safe during your yoga sessions. Shoulder PainShoulder injuries are normally caused by improper alignment or too much weight on the head of the humerus. If you have tight shoulders, you'll be more prone to shoulder injuries. You'll know that you have tight shoulders if they round forward and you have difficulty straightening your arms when you lift them overhead.In that case, practicing yoga push-ups and arm balances will irritate your shoulder tendons. How to prevent shoulders injuriesIn order for you to prevent injuries in your rotator cuff, you need to strengthen the muscles surrounding your scapulae. Your scapula is surrounded by four muscles; Supraspinatus, Infraspinatus, Subscapularis, Teres Minor. Then you need to also strengthen the muscles surrounding your scapulae; your Rumboids and Serratus Anterior. Lower Back PainLower back pain is one of the most complained about yoga injuries. Yoga experts think it emanates from rounding through the spine in poses such as down dog and forward folds. Rounding your spine usually comes as the body tries to compensate from tight hamstrings or hips.Besides the feeling of pain after a yoga session,  spine flexion when the spine doesn't have the strength to support that, can lead to disc complications. How to prevent lower back painAs you bend, send the hips back (hip hinge) and bend the knees as much as you need to. This will prevent rounding. If that’s difficult for you to do, you can consider bending your knees in poses such as down dog and forward folds. When performing seated forward folds, you can sit on a blanket or block to ease the pressure from your back. Wrist StrainsMany yoga poses require you to be on your wrists. Your body may not be used to this, especially if you are a beginner. If done improperly, poses like chaturanga, crow, facing dog, handstand, plank, and side plank can lead to wrist strains and pain. How to prevent wrist strainsYou should pay special attention to your hand and wrist alignment, even in the simplest of poses. Before you heave up your entire body weight on your wrists, be sure to warm up properly and gradually add pressure. Also, try to spread weight evenly through your hands. Here are some tips for preventing wrist strains and injuries:Avoid taking your shoulders exceedingly far forward past your wristsDon’t cup your palms or turn your fingers inwardUsing a yoga wedge or a rolled up mat can help ease the pressure on your wristsKnee InjuriesAt times you'll feel tension, discomfort, or pain in your knees during a yoga session. Such feelings usually are the result of tight hips or pre-existing injuries. According to a 2012 study, yoga can cause meniscus tears.How to prevent knee tears and other injuriesTry keeping your knee over your ankle in any lunging poses. When bent, be sure your knee tracks over your second middle toe. Your knee shouldn’t cave inward. When upright, be sure your knee is in a micro-bent position. Avoid hyperextending trying to get balance, you will only damage the joint over time. For Padmasana - Lotus pose, don't force yourself into this position so that you get knee pain. Clamp the knees close and press the outer edges, top of the feet into the thighs. If you have tight hips sit on something so you get little higher and sit in half lotus or Sukhasana - Easy pose instead.Supine Pigeon,  Draw foot in towards your hip, flex your foot and flare your toes. Hamstring InjuriesMost people have tight hamstrings today. This has been attributed to modern lifestyles. Whether you’re a running enthusiast, an ardent walker, or you normally sit for long periods, you’re likely to have a tight hamstring. Moreover, hamstrings keep on changing. You may be able to get your heels to the ground today in a downward facing dog with straight legs, but tomorrow you might not be able to do the same. How to prevent hamstring injuriesStrengthen your hamstrings. You can not only focus on stretching your hamstrings, to prevent injuries, you need to start strengthening them too.  Hip InjuriesIf you’re not careful during splits, wide-legged forward folds, and warrior poses, you may exceed you’re the range of motion in your hips. This may cause tearing of the inner thigh or inner groin muscles. How to prevent tearing if inner thigh and inner groin musclesThe most effective way to prevent these kinds of injuries is by strengthening your hip muscles and hip stabilizers. Strengthening your hip flexors and glute muscles will give you lots of stability as you move through hip opening postures.Rib InjuriesIf you’re looking to release tension with yoga, you can’t go wrong with twists. If done incorrectly, however, twists can overstretch or damage the intercostal muscles – the muscles in between your ribs.How to prevent rib injuriesYou should stretch upward through your spine before you twist. Try twisting until you feel like you’re stretching, but don’t go beyond that point no matter how flexible you are.Neck injuriesNeck injuries are perhaps the most dreaded of yoga injuries. They normally occur in the form of herniated discs during headstands or shoulder stands. These injuries take time to heal.You’re most likely to get a neck injury if you place your weight too far forward on your forehead or too far back. How to avoid neck injuriesAvoid going into the full wheel and resting on the top of your head before you go up in the pose. This is because much of your body weight sits on your neck.Also, avoid performing poses like upward dog and camel without support. You don’t want to fling your neck too far back. It’s important to distribute your weight properly, shifting much of it to your arms, when putting pressure on your neck during an inversion. Elbow Injuries Certain poses, such as chaturanga, can lead to joint pain in your elbows. You may not experience difficulty performing these poses, but lowering down with your elbows pointing outwards may end up straining the elbow joints. How to prevent elbow injuriesIf you have to bend your elbows in any pose, be sure your elbows are tucked beside your ribs as you bend them. The creases of your elbows should face forward. Additional tips to avoid common yoga injuriesThere are several other things you can do to ensure safe yoga practices:Always warm up- There are numerous benefits of warming up before starting your yoga session. Besides helping you avoid unsuccessful yoga and back injuries, warming up will also increase your muscles and body temperatures, which promote elasticity and minimize the chances of overexertion. Moreover, warm-ups lubricate joints allowing your body to get the most out of various yoga poses.Never exceed your limit – All breathing that you do during your yoga practice should be through your nose. If you’re so overwhelmed that you have to breathe through your mouth, chances are that you’re pushing beyond your limit, and it’s time to take a break. Also, if you find yourself shaking uncontrollably, and you can no longer focus on your posture nor breathe properly, then you’ve certainly exceeded your limit. Another indication that you’ve gone beyond your threshold is when you feel that any part of your body is less coordinated and just seemed sort of ‘dumb’ or when you feel pain.Get to understand your alignment – You should realize that yoga poses don’t have alignment, but you do. You may execute your alignment properly for you, but that same posture may not work effectively for another person. Nonetheless, some people have limitations in their joints and muscles. Other people have mental or emotional limitations. So, you need to understand yourself—get to know your alignment as well as limitations to avoid pushing yourself beyond your abilities. Uphold mindfulness – You should always listen to your inner voice and every muscle that works with it. If you feel that a pose is too strenuous, stop, don’t push it beyond your comfort zone. Yoga is about improving your well-being, not ruining it. If you disregard what your body is telling you, you’ll actually be practicing yoga for back injuries and other health complications.Consider using props – Props allow you to experience the expected stretch of a pose even if your body doesn’t have the capacity to achieve the stretch. Props adjust gaps in the joints and other parts of the body preventing overexertion and relieving unnecessary stress on the body. It’s worth noting that different people need props for different situations. If you don’t know when props are appropriate in your yoga practice, consider seeking the advice of a yoga expert.Find an experienced guide – There are plenty of free videos available online on how to prevent yoga injuries. However, it is imperative that you engage a real yoga instructor. You want someone who can pay attention to your practice, give you direction, and take time to work with you. Take your time to research and find a yoga teacher that suits your personal needs. In ConclusionWhile yoga has numerous benefits such as reduced stress, anxiety, and tension, increased strength, and flexibility, as well as mental and spiritual stability, yoga can cause a number of injuries if you don’t practice it in a correct manner. The most common yoga injuries include lower back, wrist, hip, elbow, neck, shoulder, hamstring, and knee injuries. If you put a lot of your body weight on wrists, for example, you may end up with strained wrists. Fortunately, there are ways to prevent yoga injuries. You should always start a pose from the part of your body that sits on the ground and build from there. You want to be stable from the foundation of every pose to prevent improper alignment. Remember to warm up before yoga sessions, understand your alignment, and always stay within your limits. If in doubt, seek a trained professional, but above all—be safe and enjoy yourself. from Online Yoga | Pranayama Meditation | YOGATEKET https://www.yogateket.com/blog/practicing-yoga-asana-in-a-safe-way-10-tips-to-avoid-yoga-injuries