#seated spinal twist iii

[satyawan9saitama]

Yoga for Flexibility: Practices to Improve Overall Flexibility and Mobility

Introduction:

Flexibility plays a crucial role in our overall well-being. It allows us to move freely, prevents injuries, and enhances our performance in various physical activities. While some people are naturally more flexible than others, anyone can improve their flexibility through consistent practice. One effective method to enhance flexibility and mobility is through the practice of yoga. In this article, we will explore various yoga poses and practices that can help improve your overall flexibility and mobility.

Warm-up and Preparatory Poses:

Before diving into specific yoga poses, it is essential to warm up the body and prepare it for the practice. Begin with gentle movements such as neck rolls, shoulder rolls, and wrist circles. Follow this with a few rounds of Sun Salutations to warm up the entire body and increase blood circulation. These preparatory poses and movements will help loosen up the muscles and joints, making them more receptive to stretching and improving flexibility.

Forward Bends:

Forward bending poses are excellent for stretching the hamstrings, lower back, and hips, thereby increasing flexibility in the posterior chain. Practice poses like Uttanasana (Standing Forward Bend), Paschimottanasana (Seated Forward Bend), and Prasarita Padottanasana (Wide-Legged Forward Bend). Remember to breathe deeply and relax into the pose, allowing gravity to gently stretch the muscles.

Backbends:

Backbends open up the front of the body, including the chest, shoulders, and hip flexors. These poses not only improve flexibility but also counteract the effects of prolonged sitting and poor posture. Include poses like Bhujangasana (Cobra Pose), Ustrasana (Camel Pose), and Urdhva Dhanurasana (Upward Bow Pose) in your practice. Start with gentle backbends and gradually progress as your flexibility increases.

Twists:

Twisting poses provide an excellent opportunity to increase spinal mobility and release tension in the back muscles. They also massage the internal organs, promoting digestion and detoxification. Include poses like Bharadvajasana (Bharadvaja's Twist), Marichyasana (Marichi's Pose), and Ardha Matsyendrasana (Half Lord of the Fishes Pose) in your practice. Remember to twist from the core and maintain an elongated spine for maximum benefits.

Hip Openers:

The hips are an area of the body that tends to hold a lot of tension and tightness. Hip-opening poses not only increase flexibility but also help release emotional stress and stored energy. Incorporate poses like Baddha Konasana (Bound Angle Pose), Eka Pada Rajakapotasana (Pigeon Pose), and Gomukhasana (Cow Face Pose) in your practice. Focus on deep breathing and surrendering into the pose to experience the full benefits of hip opening.

Standing Poses:

Standing poses not only build strength and stability but also work on increasing flexibility in the legs, hips, and spine. Include poses like Warrior I and II, Trikonasana (Triangle Pose), and Virabhadrasana III (Warrior III) in your practice. These poses challenge your balance and engage multiple muscle groups, helping to improve overall flexibility and mobility.

Yin Yoga:

Yin Yoga is a slow-paced style that involves holding poses for an extended period, typically three to five minutes. This practice targets the connective tissues, such as ligaments, tendons, and fascia, helping to improve joint mobility and flexibility. Incorporate Yin Yoga poses like Butterfly Pose (Baddha Konasana), Dragon Pose (Anjaneyasana), and Sphinx Pose (Salamba Bhujangasana) in your practice. Embrace stillness and focus on deep breathing as you gently explore your edge in these poses.

Prop-Assisted Poses:

Yoga props such as blocks, straps, and bolsters can be valuable tools in enhancing flexibility. They provide support and allow you to gradually ease into deeper stretches. Utilize props in poses like Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), Ardha Hanumanasana (Half Splits Pose), and Gomukhasana (Cow Face Pose). Props help to modify the poses according to your current flexibility level and prevent strain or injury.

Conclusion:

Flexibility is a key component of a well-rounded yoga practice and overall physical well-being. By incorporating the aforementioned yoga poses and practices into your routine, you can enhance your flexibility and mobility gradually over time. Remember, flexibility is a journey, not a destination. Be patient, listen to your body, and practice consistently to witness significant improvements.

It is essential to approach your yoga practice with mindfulness and respect for your body's limitations. Never force or push yourself beyond what feels comfortable. Each person's body is unique, and progress may vary. Focus on your own journey and celebrate the small victories along the way.

Incorporate a variety of poses targeting different muscle groups and body areas to ensure a well-rounded flexibility practice. Remember to warm up properly before attempting deeper stretches and always end your practice with a few minutes of relaxation and Savasana (Corpse Pose) to integrate the benefits of your practice.

With dedication and regularity, you will gradually notice increased flexibility, improved range of motion, and enhanced mobility. Enjoy the process and the wonderful transformative effects that yoga brings to your body, mind, and spirit.

So, roll out your mat, embrace the practice of yoga for flexibility, and unlock the remarkable potential of your body's movement.

Namaste

[fruitfulstuff]

53 Daily Yoga exercises

Yoga is a physical, mental, and spiritual discipline that originated in ancient India. It involves a series of poses, or asanas, that are designed to improve flexibility, strength, and balance. Yoga also includes deep breathing techniques and meditation, which can help to reduce stress and improve overall well-being. There are many different styles of yoga, including Hatha, Vinyasa, and Bikram. Hatha yoga is a slower-paced style that focuses on holding poses for longer periods of time, while Vinyasa yoga involves a flow of continuous movement. Bikram yoga is practiced in a heated room and consists of a set series of 26 poses. The physical benefits of yoga include increased flexibility, strength, and balance. It can also help to improve posture and reduce the risk of injuries. In addition to the physical benefits, yoga can also have mental and spiritual benefits, such as reducing stress and anxiety, improving concentration, and fostering a sense of inner peace. Yoga is suitable for people of all ages and fitness levels and can be modified to suit individual needs and abilities. It is generally considered to be a safe form of exercise, but it is always a good idea to consult with a healthcare provider before starting any new exercise program.

53 Daily Yoga exercises :

Sun salutation (Surya Namaskar) Downward facing dog (Adho Mukha Svanasana) Warrior pose (Virabhadrasana) Triangle pose (Trikonasana) Chair pose (Utkatasana) Tree pose (Vrikshasana) Cobra pose (Bhujangasana) Child's pose (Balasana) Cat-cow pose (Marjaryasana-Bitilasana) Upward facing dog (Urdhva Mukha Svanasana) Half pigeon pose (Ardha Kapotasana) Plank pose (Phalakasana) Camel pose (Ustrasana) Seated forward bend (Paschimottanasana) Bridge pose (Setu Bandha Sarvangasana) Half lotus pose (Ardha Padmasana) Corpse pose (Savasana) King dancer pose (Natarajasana) Crane pose (Bakasana) Camel pose (Ustrasana) Extended triangle pose (Utthita Trikonasana) Fish pose (Matsyasana) Bow pose (Dhanurasana) Half lord of the fishes pose (Ardha Matsyendrasana) One-legged downward facing dog (Eka Pada Adho Mukha Svanasana) Bound angle pose (Baddha Konasana) Lion pose (Simhasana) Leg lift (Utthita Padangusthasana) Side plank (Vasisthasana) Fire log pose (Agnistambhasana) Wheel pose (Urdhva Dhanurasana) Pigeon pose (Kapotasana) Half bound lotus pose (Ardha Baddha Padmasana) Low plank (Chaturanga Dandasana) Warrior 3 (Virabhadrasana III) Headstand (Sirsasana) Cow face pose (Gomukhasana) Shoulder stand (Sarvangasana) Hero pose (Virasana) Wide-legged forward bend (Prasarita Padottanasana) Happy baby pose (Ananda Balasana) Thunderbolt pose (Vajrasana) King pigeon pose (Eka Pada Rajakapotasana) Seated twist (Ardha Matsyendrasana) King dancer (Natarajasana) Seated forward bend (Paschimottanasana) Reclining bound angle pose (Supta Baddha Konasana) Seated spinal twist (Ardha Matsyendrasana) Reclining hero pose (Supta Virasana) Puppy pose (Uttana Shishosana) Seated mountain pose (Padmasana) Reclining hand to foot pose (Supta Padangusthasana) Reclining lord of the fishes pose (Supta Matsyendrasana) Here are some tips for incorporating exercise into your daily routine: - Set specific times for your workouts and try to stick to them. This can help you make exercise a regular part of your day. - Make sure to vary your workouts. Doing the same thing every day can get boring and may increase your risk of overuse injuries. - Choose activities that you enjoy. If you hate running, don't force yourself to go for a run every day. There are plenty of other options, such as cycling, swimming, or taking a dance class. - Gradually increase the intensity and duration of your workouts over time. This will help you avoid burnout and keep your workouts challenging. - Find a workout buddy or consider joining a group fitness class. This can help motivate you to stick with your exercise routine. - Don't be too hard on yourself if you miss a workout or don't have time for a long workout. Every little bit of exercise counts and it's okay to have rest days. Remember to always listen to your body and modify the poses as needed. It's important to warm up before starting your yoga practice and to cool down afterwards. It's also important to practice with proper alignment to avoid injury. It may be helpful to work with a certified yoga instructor, especially if you are new to yoga. Keep Reading : The Best Way to Wash Your Face Physical fitness, importance, research, precaution to start Meditation practice to fits into your lifestyle Read the full article

[fitabouts]

Marichyasana C, also known as Pose Dedicated to the Sage Marichi III or Seated Twist Pose III, is a seated twist with one leg bent and one leg outstretched.

🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸

🧘‍♂️ Information:👉 

1️⃣ Known as:👉 Marichyasana C, Seated Spinal Twist III, Sage Twist Pose C, Sage Marichi C, Marichi’s Pose C

2️⃣ Sanskrit name:👉 मरीच्यासना III

3️⃣ IAST:👉 Maricyāsana III

4️⃣ Pronunciation:👉 mar-ee-chee-AHS-anna III

5️⃣ Level:👉 Intermediate

6️⃣ Pose type:👉 Twist

7️⃣ Total time:👉 30-60 seconds

8️⃣ Drishti:👉 Forward; Over shoulder; Eyes closed

9️⃣ Chakra:👉 Manipura Chakra, Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Spine

💡 Indications:👉 Hip pain, neck pain, backache, second trimester pregnancy, sciatica

💡 Counterpose:👉 Dandasana (Staff Pose)

💡 Preparatory poses:👉 Cobbler’s Pose, Head-on-Knee Forward Bend Pose, Hero Pose, Bharadvaja’s Twist Pose, Reclined Hand to Big Toe Pose, Marichi Sage Twist Pose

💡 Follow-up poses:👉 Seated Forward Bend Pose, Head of the knee pose (Janusirsasana)

💡 Contraindications:👉 Low blood pressure or high blood pressure, diarrhea, insomnia, back or spine injury (only with the supervision of experienced), headache, digestive discomfort, menstruation

Learn more:👉 Marichyasana C (Pose Dedicated to the Sage Marichi 3)

[yogaadvise]

Balancing 7 Chakras: What You Ned to Know About Chakra Alignment

Chakras as healing facilities have been main to Hindu, Buddhist, as well as Eastern spiritual practices. These are prime focus in the body that, when made use of with reflection, promote wellness.

" Chakra" translated from Sanskrit implies wheel or circle. The body is a wheel of power: just how this wheel moves, connects, as well as connects regulates the circulation of energy. A well balanced chakra system is tied to psychological handling, resistance to disease, as well as physical health.

Chakras can end up being misaligned, obstructed, or subjected. Obstructed energy can bring about ailment or psychological pain. Therefore, chakra "harmonizing" can be used to recover energy and wellness.

There are 7 major chakras of the body. Each one is connected with a color, mantra (a word or noise repeated throughout reflection), and a put on the body. With each other, yoga positions, reflection, as well as conscious nutrition, can be utilized to bring back chakra alignment.

Chakra 1-- Root (Mooladhaara)

Color: Red

Location: Base of the spinal column in tailbone. This chakra is closest to the planet, and is consequently related to grounding as well as survival. In the body, it is gotten in touch with legs, feet, bones, as well as the colon. A balanced origin chakra permits an individual to feel safe, secure, and also provided for.

Signs of over-activity: Paranoia, stress and anxiety, anxiety based upon the demand to make it through. Joint pain, digestion troubles, low back pain, hip pain, swollen feet.

Signs of underactivity: problem concentrating, lack of energy or confidence, airheadedness. Foot and leg injuries, gastrointestinal troubles, immune disorders.

How to stabilize your first chakra: Make sure that all basic survival needs are fulfilled. Beneficial practices consist of walking barefoot on the dirt or turf, relaxing the spirit through prayer, reestablishing personal origins, and exercising grounded yoga poses. Meditate: using the mantra Lam, or affirmations such as, I am based, I am safe, I am secure.

Yoga poses: Mountain, tree, warrior, side-angle, and bridge positions to assist in grounding.

Essential oils: Cedarwood, incense on wrists or lower back before sleep.

Supportive foods: Red-colored foods-- red apples, beetroots, pomegranates, cranberry, radishes, red potatoes, red lentils. Root vegetables, mushrooms, pet proteins (meat, eggs).

Chakra 2-- Sacral (Swadhishtana)

Color: Orange

Location: Halfway factor between the root chakra and also the navel. This chakra is connected with a sense of wellness, satisfaction, and sexuality. In the body, the sacral chakra is connected to the reduced abdomen, kidneys, bladder, blood circulation system, and also reproductive organs. A well balanced sacral chakra advertises joy, healthy and balanced connections, imagination, a sense of consistency, and also feeling satisfied.

Signs of over-activity: Obsessive behavior, absence of self-acceptance, mental illness, sexual regret, addiction, and also uneasyness. Irregular bowel movements, pain in the back, the inability to conceive, or urinary tract infections.

Signs of underactivity: Loss of pleasure in daily tasks. Depression, erectile dysfunction, stunted creativity, lack of passion.

How to stabilize your second chakra: Emphasis on activities that are nourishing for the heart and spirit-- ask, "Is this great for me? Is this healthy and beneficial?" Healing this chakra involves nurturing the heart and taking joy in the straightforward things in life: food, partnership, sex, as well as hobbies. Be near water.

Meditate: with words Vam, or affirmations such as I am healthy and balanced, I am creative, I am calm.

Yoga poses: Bridge position, cobra posture, forward bend, sitting forward bend, bound angle pose.

Essential oils: Jasmine, sandalwood, climbed, ylang ylang

Supportive foods: Oranges, tangerines, nuts, cumin, turmeric, ginger, orange-colored origin vegetables (carrots, squash). Foods with a high water web content, foods with vitamins A, B, and also C.

Chakra 3-- Naval/Solar Plexus (Manipura)

Color: Yellow

Location: Above the naval, prolongs upwards with the chest. Glowing an intense yellow shade, it is connected to sensations of confidence as well as control. A balanced marine chakra advertises sensations of worth, warmth, and also count on yourself and also instinct. In the body: a healthy digestive tract, reduced tension, normal rest, and well balanced hormones.

Signs of over-activity: Short-tempered, managing actions, greed, absence of concern, lack of ability to keep eye get in touch with. Digestion trouble, over active nerves, adrenal tiredness, unhealthy rest habits.

Signs of underactivity: Indecision, insecurity, neediness.

Healing the 3rd chakra: Reflection, breathing workouts, and doing slow-moving yogic spins outside. Releasing belly muscles.

Meditate: with the mantra Ram or affirmations such as I merit, I am positive, I am strong.

Yoga poses: Sun salutation, warrior, backbends, bow, half-twist, and also boat poses.

Essential oils: Ginger, rosemary, or lemon

Supportive foods: Yellow-colored foods: corn, bananas, applesauce, grains, chamomile tea with lemon as well as ginger. Foods that advertise digestive health: aloe juice, avocado, mint, kefir, yogurt, cinnamon, celery, as well as cucumber.

Chakra 4 — Heart (Anahata)

Color: Green

Location: Facility of the upper body, above the heart. The heart chakra connects to love, concern, calmness, and harmony. A balanced heart chakra manifests with a strong heart, immune system, and circulation. It is linked to feelings of love, compassion, compassion, and also healthy choices.

Signs of over-activity: Sensations of isolation, loneliness, panic. Heartburn, anxiousness, upper body stress, shortness of breath, and elevated heartrate.

Signs of underactivity: Depend on concerns, failure to get in touch with others. Despair, depression, poor blood circulation, breathing problems.

Healing the 4th chakra: Concentrate on deep breaths to get rid of the lungs, open up the shoulders, and also open the chest. Exercise self-care activities to route external love to yourself.

Meditate: with the rule Yam or the affirmation I am compassionate, I am open.

Yoga poses: Chest-openers: camel, cobra, fish posture. Attempt this 30-minute yoga exercise regimen to open up the heart chakra.

Essential oils: Rose, thyme

Supportive foods: Eco-friendly, nutrient-rich veggies: leafed environment-friendlies, spinach, kale, cabbage, broccoli, dark lettuce. Alkalizing fruits as well as veggies: green apples, limes, zucchini, celery, avocados, eco-friendly beans.

Chakra 5 — Hroat (Vishudda)

Color: Blue

Location: Throat Tied to the ability to interact, self-expression, as well as talking the truth. A balanced throat chakra suggests you can speak clearly with truth and compassion. Healthy and balanced glands, thyroid.

Signs of over-activity: Really feeling ignored, revoked, inability to talk the fact. Thyroid or hormonal agent inequalities, throat pain, frequent infections, or ulcers.

Signs of underactivity: Shyness, lack of ability to share your emotions.

Healing the 5th chakra: Talk with truthfulness as well as brevity. Method revealing your feelings and also truths, also alone. Remaining in or near water, strolling under the sky, paying attention to noises of water or wind.

Meditate: with the rule Pork, or affirmations that advertise strength and also self-respect: I share myself honestly as well as plainly, I am balanced.

Yoga poses: Fish, lion, or bridge presents. Neck stretches, shoulder openers, supported shoulder-stand, camel, and also rake poses.

Essential oils: Eucalyptus, sage, blue chamomile

Supportive foods: Nutritional foods with a high water content, clear fluids and also broths, herbal teas. Juices, fruits, as well as blueberries. Mineral water.

Chakra 6 — Third Eye (Anja)

Color: Indigo

Location: Facility of the temple, in between the eyebrows. This chakra is connected to reflection, wisdom, decisiveness, and instinct. A well balanced 6th chakra promotes a feeling of unity, convenience, as well as hearing your instinct. Connected with audio rest and pituitary gland health.

Signs of over-activity: It is unusual for people to struggle with an overactive Pineal eye. Those that do may invest a lot of their time fascinated in psychic tasks, such as paranormal experiences and also astrological readings.

Signs of underactivity: Absence of insight, mental instability, poor memory, feeling disconnected, judgmental behavior. Dizziness, loss of sight, tension headaches, depression, or sinus infections.

Healing the 6th chakra: Solitary meditation is the most effective method for recovery this chakra. As are simple repeated tasks, such as treking or long walks outdoors. Browse through all-natural landscapes that give perspective.

Meditate: with the concept Om or affirmations such as I am directed, I am centered, I am clear.

Yoga poses: Kid's position, standing forward bend, modest warrior, warrior III, as well as seated meditation.

Essential oils: Sage, bay, or jasmine

Supportive foods: Raw nuts: almonds, walnuts. Purple-colored foods, such as: grapes, plums, goji berries, acai, eggplant, or blueberries. Cleansing foods, such as: pineapple, mushrooms, grains, papaya, and also cruciferous vegetables.

Chakra 7 — Crown (Sahasrara)

Color: Violet - White.

Location: On the crown of the head. The crown chakra is connected with the connection to spirituality. A balanced crown chakra is linked to sensations of bliss and a healthy central nerves. Calm, centered ideas, and also the ability to touch right into a greater level of spirituality. This is the goal of every spiritual practitioner, and also it is tough to attain a completely balanced crown chakra.

Signs of over activity: Like the Buddhist principle of "paradise," it is not possible to have an overactive 7th chakra due to the fact that it would indicate one is no longer human.

Signs of underactivity: An underactive 7th chakra is regular: every human has an underactive 7th chakra. Indications consist of inability to focus, imagining, as well as not residing in today. Migraines, misconceptions, as well as tight joints.

Healing the 7th chakra: Straightening this chakra is best done with reflection and also stabilizing the other 6 chakras. Add daily exterior strolls to your regimen, concentrate on being existing, and cultivate gratitude.

Meditation: advised without a mantra. Usage affirmations such as I am present, I am here, I am connected.

Yoga poses: Balancing postures that bring recognition to the body: tree, hill, as well as eagle poses.

Essential oils: sandalwood, geranium, myrrh

Supportive foods: Water soaked up through the skin, sesame or chia seeds, bone broth, topical necessary oils, and also aloe vera juice. Because this chakra is tied to the spiritual, the crown chakra is probably to gain from sunlight, fresh air, and silent meditation.

[vannahfanfics]

Dawn and Dusk Part III

Before you read, here’s Part I and Part II!

Category: Romantic Fluff, Angst

Fandom: Yona of the Dawn

Characters: Yona, Soo-Won

Requested By: Cherryblossom98 (Ao3)

As Yona knelt amongst the fur-lined blankets and feather pillows strewn across the tent floor, she could not help but wonder if she had made the right decision. 

Alliance. The word bounced around in her otherwise empty cavern of a skull. Such a simple concept, yet for Yona, it carried enough implications to capsize even the stoutest of packhorses. An alliance with Soo-Won. His name was both titillating and dreadful. It made her skin crawl like a parade of ants marched over it, but also sent a pleasurable shudder traveling up to her spine to the base of her neck. Though it had been so long ago, Yona could recollect their night in the encampment so vividly, as if it had occurred only yesterday. Her body hummed with the ghosts of his hands roaming over her clothes. Her lips burned with the phantasms of his hot mouth and tongue. Her heart raced as his whispers echoed in her ear.

"If not forever, then just for tonight?" 

Yona's head rolled on her neck as another tingling tremor rocked her body. Her eyes then snapped open, and she released an affronted gasp. Her nerves ceased their singing as she forced every memory of that night from the forefront of her mind. Screaming irately, she flung one of the throw pillows across the tent. The fabric rippled with the blow, and as it was close to the flap, the entrance fluttered wildly to allow some of the cool evening air to whoosh into the tent and kiss her pink, heated skin. 

I am venturing into dangerous, unknown territory, she lamented woefully. 

Yona had realized that to discover the hidden secrets and nuances of her country, she would have to do some rooting in Hiryuu Castle- and carefully observe the new king, Soo-Won. Thus, she had proposed an alliance between the Sky Kingdom and the cohort of Celestial Dragons. They were a long way from home, and so after marching all day, the soldiers had thrown up an encampment for them to rest for the night. Yona had been given her own tent at Soo-Won's insistence, pitched several yards from her dragons' and Hak's. She had already seen the shadow of the Thunder Beast flicker over the fabric walls as he stubbornly patrolled the perimeter. 

Ironically, or perhaps purposely, Soo-Won's royal tent was also nearby. Yona could see its flags lazily flapping in the wind from the entrance of her tent. The realization that Soo-Won rested within walking distance from her position produced a visceral reaction with her. That dichotomous disbalance she had experienced the last time she had been under Soo-Won's care reignited within her; she had the urge to run to him, to throw herself at him. Yet she also had the desire to wrench up her tent and pitch it as far away from his as she could. 

The roiling emotions exhausted Yona. The cushions and comforters embraced her as she sprawled onto them, lying on her back to frown at the pyramidal cloth ceiling. Dusk was descending; she could tell by the red-gold light filtering in through the fibers, and how the glow faded with each passing moment. She fingered the tassels of the embroidered pillow that cushioned her head as nausea twisted her belly into painful knots. Tears prickled in the corners of her eyes. With a woeful sniffle, she rolled onto her side and hugged a pillow to her chest. 

Yona wanted to be strong, for her country and her people and her friends. Yet, it was so hard to be strong when the weight of so much responsibility crushed her. During moments like this, when the world and darkness came closing in, Yona would allow herself to brood on this thought: I wish none of this had ever happened. I wish Father were still alive, and Soo-Won was still Soo-Won. 

Of course, she knew such wishes were incredibly selfish. Her people had suffered needlessly under her father's reign, and Soo-Won's intentions- regardless of if they were surrounded by murder and secrecy- were to restore the country to peace and prosperity. However, Yona was but a young girl thrust into a world of betrayal, war, and strife. She could only bear so much weight upon her small shoulders until she collapsed. Yona would eventually dry her tears, dust off her kimono, and rise to carry the responsibilities again. Yet, for just a few short moments, she just wanted to be a normal girl allowed to wail her frustrations into the plush of a pillow. 

The fabric was surprisingly breathable as she buried her face into it, and shrilly screamed. The fibers muffled the sound, but it accomplished the intended effect. Yona felt the tension melt from her muscles, and the tears stopped flowing as readily. With a petulant sniff, she pulled away to find smudges of water and snot staining the wine-red material. She turned it over to the clean side before laying her head on it, arching her back to stretch her aching spinal and shoulder muscles. Perhaps they were phantom pains from her imaginary load, but they hurt, nonetheless. 

Just as Yona was beginning to drift into the twilight of half-sleep, she heard the flap of her tent flutter. She peered through the gloom to see a tall shadowy figure framed by the starlight. In her bleariness, she assumed it to be Hak, and so that was whose name she uttered. Her dawn-red eyes fluttered rapidly as the figure stepped into the tent, and she caught the flash of long, straw-colored hair and kingly white robes. 

"No, Yona, it's me." 

Yona jerked up as Soo-Won spoke. All traces of weariness flushed from her system as adrenaline gushed into her veins. Holding the pillow to her torso like a shield, she regarded him warily. With the fading light streaming in through the now-open tent flap, she could see a sad frown on his fair features. "You still fear me?" It was an honest question, not laced with the false croons of manipulation. Soo-Won genuinely lamented the idea that Yona feared him. 

Pursing her lips, she adjusted herself and rested the pillow on her lap to feign ease. It wasn't that she thought Soo-Won would do her harm; she feared to let her guard down around him, because her old feelings were drudging up again. She had to be careful and sound of mind, lest they swallow her entirely so that she drowned in euphoria and things that she wanted so badly but could never be. 

"It's not that. I was nearly asleep; you just frightened me."

"I see." His voice rang hollowly, devoid of emotion. Perhaps he believed her; maybe he didn't. Either way, he crossed the small tent to kneel a respectable distance away yet close enough to reveal familiarity. "I came to see if you had settled in well,” he reported simply. Yona shuffled her legs underneath her to keep her calves from growing numb. 

“Yes, indeed. I thank you for your hospitality,” Yona uttered robotically, just reciting the gratuitous words that had been ingrained in her as a child. Soo-Won continued to gaze at her measuredly. His piercing eyes unsettled her deeply, causing her to fidget and squirm relentlessly. Her skin flushed, and her nerves tingled with the expectation of his hands wandering the planes of her body. Her tongue flickered out to wet her lips. Immediately, Soo-Won’s eyes dropped to stare at her pink mouth with a raw intensity. The passionate look made Yona’s hot body flush further with want. 

Just as she found herself leaning forward to crawl towards him, she stopped herself. 

No! Yona, do not yield to such base temptations! She scolded herself. If she could have slapped herself, she would’ve. As her muscles tensed, Soo-won’s gazed raked back up to her dawn-red eyes. “As I told you, I was nearly asleep. I’m quite tired,” she grumbled. The order, unspoken, burned within her words. Soo-Won continued to stare levelly at her with no apparent intentions to move. Must I speak it plainly? She thought with a scowl forming on her lips. “Soo-Won-”

“Do you love me, Yona?” 

Her face flushed nearly as red as her hair. She pressed her lips together to form a thin white line. Her mind flew to their passionate encounter in the tent just across the border from Sei. I love you. She had almost uttered the words. Of course she loved him. Of course she loved him. She had loved him for so long, and despite everything that had happened so far, she still loved him! Frustrated tears sprung to the corners of her eyes and her bottom lip wobbled. She didn’t want to say. She couldn’t say, because if she did, everything would change. 

Yet say it she did. 

“I do love you, Soo-Won. I love you so much it pains me,” she whispered. A tense silence settled between them, broken only by the chirping of the crickets inhabiting the long grasses surrounding the tent. Slowly, he crawled forward until he was seated in front of her, knees just barely brushing hers. Yona stared forlornly at her hands, which were clasped in her lap, to watch the tears puddle on her skin as they dripped down from her chin. Soo-Won’s fingers came into her circle of vision to wrap lightly around her own. His index finger trailed along the side of hers, and the tender touch sent electric sparks jumping along her nerves. Her red eyes watched as his finger continued to lightly stroke over her skin. “Soo-Won,” she sighed quietly. 

“I know,” he frowned. His hands slid up Yona’s arms, pushing up the long cotton sleeves of her modest kimono. Goosebumps rose in the wake of his touch, making her nerves wail in reverent choir along her forearms. “You can’t forgive me.” Yona swallowed thickly as a hard lump formed in her throat, and she gave him a tiny nod. Every time she would even consider forgiving him, she would envision her father’s body slumped on the floor, a puddle of blood slowly forming around him and staining his kingly clothes ruby red. His hand suddenly brushed over her cheek, and she automatically sought out more of his touch, pressing her face into his palm. Her tears smeared over the soft plane of his hand. 

Why? She lamented. Why do I love him so, when I should do nothing but despise him? Well, it was because she knew it was complicated, the little voice in the back of her head chimed helpfully. It was oh so complicated. He held both her cheeks now, leaning forward to press his forehead against hers. His voice was softer than the first breeze of spring carrying the aroma of the budding flowers. “Yona, I never intended for you to get hurt. More than anything, I wanted you to understand, and be by my side to watch this country of ours return to former glory.” A flood of acid burned her mouth at the word ours. He was the king, and she the princess, so grammatically it was correct. She still loathed the idea of sharing responsibility for her people with Soo-Won. Yet, that was the reality- their reality. 

“I don’t understand anything anymore,” she whispered back, sniffling. “The further I delve, I just grow more and more confused… Please, Soo-Won, just tell me plainly- why did you murder my father? What are you trying to accomplish with your rule? I must know!” she begged. Her hands leaped forward to curl into the silk fabric of his robes, twisting them into tight knots. A shadow darkened Soo-Won’s face as he lowered his head such that it rested against her collarbone; she had to crane her head back to avoid getting a mouthful of his pale gold hair. His arms slid around her waist to hug her tightly. He remained silent for several seconds.

“I can’t tell you, Yona,” he said finally. Yona’s body slumped down with a cold rush of disappointment and defeat. She closed her eyes and tilted her head back further to peer up at the pyramidal ceiling of the tent. Dusk had descended in full; the light gracing the world was now a soft silver. No, she thought morosely, of course you can’t. Yona would have expected a visceral reaction to his words- anger, hurt, frustration. Instead, she just felt cold and numb. The emotions swirling around in her body- the love, hate, desire, and fear- exhausted her thoroughly. 

“Not yet. Not yet.” She looked down at his head, and her eyes widened. Soo-Won’s entire body slumped heavily against her, and his fingers clawed into the back of her kimono, as if he was clutching onto her to avoid being swept out into a stormy and perilous sea. Yona regarded him piteously; he looked so… weary. 

“Soo-Won,” she murmured. Slowly, she leaned down to press a light kiss to the top of his head. In response, he tightened his grip on her. Yona stared silently down into his straw-colored waves of hair, and then slipped her fingers into the threads to stroke them absentmindedly. It was true that Yona bore a heavy burden, trapped in this web of mystery, but undoubtedly Soo-Won bore the weight of the world as well. She rested her cheek against his head with a small exhale. “I cannot forgive you… But I can understand that you have regrets,” she murmured. He shifted against her, pressing his nose into her sternum. 

“There is so much right now that I don’t know and don’t understand,” she said thickly as the tears sprung to her eyes. They beaded across Soo-Won’s hair like dewdrops as she buried her face into it. It was all too much to bear. For a few short moments, Yona wanted to pretend that everything was all right, and she could love Soo-Won freely. “But I know that I love you. So I shall stay with you, at least for tonight.” 

Soo-Won’s body stiffened like steel in her arms. 

“Are you sure, Yona?” His voice was a low rumble that vibrated deep in her bones and made her eyes flutter sensually. The tip of his nose nudged aside the front of her kimono to trail along her collarbone before traveling slowly up the column of her neck; Yona craned her head back to allow him access, only responding with a small simpering whine. His hands secured around her hips to hold her solidly in place. She felt her mind descending into a hazy, blissful fog. 

No political games, no cat-and-mouse chase, no murder plots or kings and princesses embroiled in a struggle for a throne. Simply Soo-Won and Yona, like she had always wanted. Perhaps it was unwise of her to submit to her feelings, but Yona had committed to flinging herself into the pit of oblivion. 

I just want to imagine that things can be between us, if only for one night. 

Yona didn’t recall falling backward, but in the next moment, Soo-Won had her pinned underneath him. He peppered searing, open-mouthed kisses up the length of her jugular; the titillating sensation made her keen and mewl and paw at his clothes. Finally, he pulled himself up so that his face hovered over hers. Yona’s face was flushed and heated, and she panted slightly with expectation. Tenderly, he brushed the pads of his fingers over her lips. 

Then he dove down to capture her mouth with his own. Yona’s back arched as he swept her into a passionate, messy kiss. One of his hands pushed into her tresses of dawn-red hair while the other coursed over her curves, stroking harshly over the soft fabric. The tip of his tongue swept over her bottom lip, pleading for entry, and Yona readily complied. The muscle fervently tangled with her own, and every swirl within her mouth sent pulses of heat through her already flushing body. That cascade of emotion began rippling through her, the confusing waterfalls of hurt and sadness and happiness and hate and love that pooled together in a chaotic maelstrom. As it took hold of her, her movements became sluggish and half-hearted. 

She wanted to keep kissing him, but oh, how she desired to shove him away and curse him and taint his name with obscenities. At one point, her eyes cracked open to see Soo-Won’s sea-green eyes boring into hers. It felt like he could see into the depths of her very soul. Those blue irises were like a tremendous oncoming wave of reality and accusation that threatened to overtake her any moment, and Yona felt panic flood through her veins. Her body stiffened, like she had been petrified. 

Did she really want this? Or was it just pure escapism? 

Yona wasn’t sure how long they kissed, but he finally pulled away in that moment. She sucked in a big gulp of air, chest heaving for oxygen. 

His eyes were lidded as he nosed her cheek. With her red eyelashes fluttering, she peered wearily at him. His sea-blue eyes regarded her with a rapt fascination, like he was drinking every minute detail of her face; his index finger continuously stroked her other cheek in feather-light touches. Yona was not aware she was crying until she felt the wetness roll down her cheek. The tear caught on his fingertip as it moved over her cheekbone, spreading the salty water over her skin. Soo-Won smiled wanly as he again rested his forehead against hers. 

“You hate me, don’t you?” 

The heavy mist that had descended over her mind was clearing, leaving behind the bitter taste of regret. Yona’s throat bobbed as she attempted to swallow the hard lump in her throat, but it remained stubbornly lodged there. The teardrops clung to her red eyelashes as they flapped repeatedly. Soo-Won had obviously sensed the complicated feelings gripping her and had ceased his actions accordingly. She wasn’t sure whether she was disappointed or relieved. 

Hate. Yona had never considered how strong the word was until that moment. She worried her bottom lip with her teeth as she pondered the question. 

“You? No. I don’t hate you. I hate what has become of us,” she murmured finally. She knew she could never bring herself to hate Soo-Won, not really. She could only direct all that hate to the complicated reality that had developed between them as a consequence of her naivety and ignorance. How pathetic of me, she thought wryly. Yet, that was the reality of it, something Yona had to live with. Soo-Won smiled dryly and slowly sat up. His blond hair was soft as it brushed over her exposed neck and shoulder. 

“That’s an eloquent way to put it,” he chuckled. The iron edge to his voice cut through Yona like a knife. With a weary sigh, he swept his hair behind his shoulder. He then glanced out of the flap of the tent, which was still flapping in the night breeze. The white moonlight streamed in through the triangular-shaped gap to bathe over Yona and ignite her red hair into ruby threads. While she basked in the light, Soo-Won was framed by the shadows. The darkness cast harsh lines onto his face, making his usually soft and pretty features hard-edged and intimidating. His eyes glinted at her like chips of aquamarine, thoughtful. “I hate what’s become of us,” he echoed, but more like he was analyzing the statement than agreeing with it. 

Though Yona had offered to stay with him, Soo-Won rose to leave. She knew that it was for the best; it was unwise to complicate their situation any further. She rolled onto her side as he made for the entrance of the tent. Resting her head on the wine-red pillow, she closed her eyes and exhaled deeply. Her heart still hammered in her chest, reacting to the ghosts of Soo-Won’s hands on her body and his lips against hers, hot and heavy. 

“Yona,” Soo-Won called suddenly. She opened her eyes to peer curiously at him. He smiled faintly at her, silhouetted by the moonlight. “See you at dawn.” Then he was gone. He pinned the flap behind him, and the tent became enveloped in darkness. Yona stared at the place he had been for several seconds. Then, she sighed deeply and rolled onto her back to stare up at the ceiling of the tent again. 

There was nothing to do but what for dawn to come. Dawn, after this long, long dusk that Yona had been trapped in since the night of her father’s death.

Enjoy this oneshot? Here’s Part IV and Part V! Feel free to peruse my Table of Contents!

Tag List: @deliathedork​

[blackandbrownspoons]

#SpooniesofColor 101: Library of Disabled POC in Literature, Hollywood, and Politics

Here is an extensive list of narratives, features, and famous icons in the media and politics who are/were disabled or chronically ill people of color.

If you know of any other famous people or narratives that feature disabled POC, feel free to reach out!

(This post may contain affiliate links. See my disclaimer for more details.)

*Note: These films and novels may feature ableist stereotypes, like inspiration porn or negative tropes, or minimal features of disabled POC characters. Feel free to watch or read at your own risk.

Disabled POC Narratives in Literature*:

The Cancer Journals by Audre Lorde

Sick: A Memoir by Porochista Khakpour

I Know Why the Caged Bird Sings by Maya Angelou

Days of Grace by Arthur Ashe

A Sick Life by T-Boz Watkins

The Pretty One by Keah Brown

The Collective Schizophrenias by Esme Wang

Hunger by Roxane Gay

Not That Bad: Dispatches from Rape Culture by Roxane Gay

Resistance and Hope: Essays by Disabled People by Alice Wong, et al.

I Am Malala by Malala Yousafzai

Bodymap by Leah Lakshmi Piepzna-Samarasinha

Disabled POC Fictional Characters in Literature*:

Maddy, “Everything, Everything” by Nicola Yoon (Severe Combined Immunodeficiency)

Precious, “Push” by Sapphire (PTSD, HIV)

Disabled POC Narratives in Film*:

Unrest (Chronic Fatigue Syndrome/Myalgic Encephalomyelitis)

Wilhemina’s War (HIV/AIDS)

What Happened, Miss Simone? (Bipolar Disorder)

Irreplaceable You (Cancer)

Everything, Everything (Severe Combined Immunodeficiency)

Richard Pryor: Icon (Substance Abuse Disorder, Multiple Sclerosis)

Frida (Polio, possible Spina Bifida, Accident-induced Spinal Injury)

Ray (Glaucoma, Blindness, Substance Abuse Disorder)

The Soloist (Schizophrenia)

Basquiat (Substance Abuse Disorder)

Precious (PTSD, HIV)

Bohemian Rhapsody (HIV/AIDS)

The TLC Story (Sickle Cell)

Disabled POC Fictional Characters in Film/TV*:

Aunt Violet, “Queen Sugar” (Lupus)

Maddy, “Everything, Everything” (Severe Combined Immunodeficiency)

Stevie Kanarbin, “Malcolm in the Middle” (mobility impairment, undisclosed pulmonary issues)

Duc, “Here and Now” (Ulcerative Colitis, PTSD)

Ramon, “Here and Now” (Psychosis)

Dr. Farid Shokrani, “Here and Now” (Bipolar Disorder, PTSD)

Precious, “Precious” (PTSD, HIV)

Helen Paterson, “Being Mary Jane” (Lupus)

Penelope, “One Day at a Time” (PTSD, Depression)

Disabled POC Artists, Writers, and Actors:

Frida Kahlo, artist of “Self-Portrait” (Polio, possible Spina Bifida, Accident-induced Spinal Injury)

Audre Lorde, writer of “Sister Outsider” “The Cancer Journals” and “Zami”  (Cancer)

Amy Tan, author of “The Joy Luck Club” (Lyme Disease, Epilepsy, and Depression)

Salvador Dali, artist of “The Persistence of Memory” (Parkinson’s Disease)

Maya Angelou, writer of “I Know Why the Caged Bird Sings” and “And Still I Rise” (PTSD, Selective Mutism)

Lorraine Hansberry, writer of “A Raisin in the Sun” (Pancreatic Cancer)

Nina Simone, R&B singer of “Feeling Good” and “Mississippi Goddamn”  (Bipolar Disorder)

Jennifer Lewis, star of “Blackish” (Bipolar Disorder)

Mariah Carey, singer of “The Emancipation of Mimi” (Bipolar Disorder)

Kanye West, rapper of “The College Dropout”, “My Beautiful Dark Twisted Fantasy” and “Watch the Throne” (Bipolar Disorder)

Demi Lovato, singer of “Confident” and “Sober” (Bipolar Disorder, Eating Disorder)

Richard Pryor, comedian and star of “Blazing Saddles” and “The Toy” (Substance Abuse Disorder, Multiple Sclerosis)

Montel Williams, host of “The Montel Williams Show” (Multiple Sclerosis, Stroke)

Michael Jackson, singer and creator of “Thriller” “Bad” and “This Is It” (Vitiligo, possible Lupus)

Nick Cannon, creator of “Wild ‘n’ Out” (Lupus)

Selena Gomez, singer of “Revival” “It Ain’t Me” and “Back to You”, star of “Wizards of Waverly Place” (Lupus)

Toni Braxton, singer of “Unbreak My Heart” (Lupus)

Seal, singer of “Kiss From a Rose” (Lupus)

J Dilla, member of Slum Village and hiphop producer for The Pharcyde, De La Soul, A Tribe Called Quest (Lupus)

Freeway, rapper of “Flipside” and “What We Do” (Chronic Kidney Disease)

Morgan Freeman, star of “Shawshank Redemption” and “Bruce Almighty” (Fibromyalgia, Nerve Damage)

Halle Berry, star of “Monster’s Ball” and “Boomerang” (Type 1 Diabetes)

Sherri Shephard, co-host of “The View” (Type 2 Diabetes)

Anthony Anderson, star of “Blackish” (Type 2 Diabetes)

Danny Glover, star of “Lethal Weapon” and “The Color Purple” (Epilepsy)

Lil Wayne, rapper and creator of “Tha Carter III” (Epilepsy, Asthma)

Bernie Mac, comedian and star of “The Bernie Mac Show” and “The Original Kings of Comedy” (Sarcoidosis)

Larenz Tate, star of “Love Jones” (Sickle Cell)

T-Boz Watkins, member of TLC “CrazySexyCool” and “Fanmail” (Sickle Cell)

Prodigy, member of Mobb Deep “The Infamous” (Sickle Cell)

Aubrey Plaza, star of “Parks and Recreation” and “Ingrid Goes West” (Stroke, chronic TIAs)

Padma Lakshmi, star of “Top Chef” (Endometriosis)

Tia Mowry, star of “Sister, Sister” and “The Game” (Endometriosis)

Gabrielle Union, star of “Bring It On” and “Being Mary Jane” (Endometriosis, Adenomyosis)

Jessica Williams, star of “The Daily Show” and “2 Dope Queens” (Endometriosis, OCD)

Whoopi Goldberg, star of “The Color Purple” and “The View” (Endometriosis, Dyslexia)

Monica, R&B singer of “The Boy is Mine” and “So Gone” (Endometriosis)

Halsey, singer of “Bad at Love” and “Eastside” (Endometriosis)

Wendy Williams, host of “The Wendy Williams Show” (Graves’ Disease)

Missy Elliot, rapper of “Supa Dupa Fly” and “Under Construction” (Graves’ Disease)

Gina Rodriguez, star of “Jane the Virgin” (Hashimoto’s Disease)

Adrienne Bailon, member of 3LW and the Cheetah Girls, co-host on “The Real” (Hashimoto’s Disease)

Robin Roberts, co-host of “Good Morning America” (Cancer)

Stevie Wonder, singer of “Songs in the Key of Life” (Retinopathy)

Ray Charles, singer of “Georgia on My Mind” (Glaucoma)

August Alsina, singer of “I Luv This Sh*t” (Autoimmune Hepatitis)

Solange, singer of “A Seat at the Table” (Dysautonomia, Bipolar Disorder, ADHD)

Freddie Mercury, lead singer of Queen “Bohemian Rhapsody” (AIDS)

Disabled POC Athletes:

Magic Johnson, LA Lakers (AIDS)

Muhammad Ali, boxing (Parkinson’s)

Arthur Ashe, tennis (AIDS)

Kareem Abdul-Jabbar, LA Lakers (Leukemia)

Venus Williams, tennis (Sjogren’s)

Serena Williams, tennis (Pulmonary Embolism)

Tiki Barber, NY Giants (Sickle Cell)

Wilma Rudolph, track & field (Polio)

Jackie Joyner-Kersee, track & field (Asthma)

Curtis Pride, NY Mets (Deaf)

Simone Biles, gymnastics (ADHD)

Disabled POC Historical Figures:

Harriet Tubman (TBI, Epilepsy, Narcolepsy)

Fannie Lou Hamer (Polio, CKD, Forced Sterilization)

Rep. Tony Coehlo (Epilepsy)

Rep. Barbara Jordan (Multiple Sclerosis)

Rep. Donna Edwards (Multiple Sclerosis)

Rep. Lauren Underwood (Supraventricular Tachycardia)

Sen. Tammy Duckworth (amputee)

NY Governor David Patterson (optic nerve damage)

Bradley Lomax of the Black Panther Party (Multiple Sclerosis)

Malala Yousafzai (TBI, hard-of-hearing/Cochlear Implant)

[hustle-mama-magazine]

Yoga Asanas Every Working Woman Needs

Society may have changed and become more inclusive of women, but the expectations women have to carry around haven’t changed much. Although women are joining the workforce in large numbers now, they’re still expected to micromanage everything, including work, home, kids, family, and more.With so much to juggle, women can’t have some well-deserved 'me-time.' Without some self-love and space, it’s natural to become grumpy, lethargic, and low on energy. However, the simple act of yoga for a few minutes a day can rejuvenate you and restore your mood and energy levels.

Yoga is an excellent way of self-care, especially for working women. It’s your time to let go of the world and to indulge in a few calming poses to stir up that spark inside of you that gets dulled and diminished by running errands all the time.

Here are some yoga asanas that will help you every day in your busy life.

Tree Pose or Vrikasana

Tree is a symbol of balance and stability, and that’s what this pose focuses on. This standing asana adds confidence and strength to one’s body. The pose involves standing on one foot while resting the sole of the other one on the standing foot’s thigh. Sounds simple? It isn’t.

However, by mastering it, you’ll learn how to focus and balance your entire body. It will always increase your spinal flexibility, open up your chest muscles, and increase oxygen flow into your body. It’s a great heart opener and works wonders in strengthening the lower body.

Warrior Pose or Virabhadrasana

Practice the warrior pose to let out the warrior within you. Practiced in three forms: warrior I, warrior II, and warrior III, this asana is great for stretching the muscles of the body and building stamina. It strengthens the lower body and provides a grounding mindset. The asana is always a heart opener and is known to release trapped emotions in the body as it stretches glutes, quadriceps, and inner, outer thighs.

Wide-Legged Forward Bend

Oh, the relief you’ll feel while the muscles in your lower back and legs stretch! This pose opens up the muscles in the inner thighs and works on hip flexors and hamstrings.

This pose also increases the blood flow to the brain, reducing brain fog.

Goddess Pose or Utkata Konasana

This pose is named after the Hindu Goddess Durga, and involves standing erect on the mat with wide feet and bent knees, making a right angle. The pose provides relief from constipation, period pain, stomach cramps, and other gut issues.

It also works on the lower body, opens up the hip flexors, and relieves backache.

Cobra Pose or Bhujangasana

This asana is every working woman’s go-to pose for back pain. It gently stretches the spine, opens up the chest, and increases blood flow in the body. Additionally, it strengthens your lower back muscles, corrects posture, and prevents backache in the future.

Boat Pose or Navasana

Another one of balancing poses, navasana nurtures the body and increases the feeling of stability. It's great for the times you’re overworked and can’t make space for a good workout. It works on the belly and back fat, builds strong abs, and tones the core. Plus, you’ll benefit from better digestion as well.

Bridge Pose

Bridge pose is an easy pose that allows you to strengthen your back muscles and increase flexibility. Anyone who finds it difficult to sit for long periods or has issues while bending can benefit from this pose. Most importantly, if you remain seated for a prolonged amount of time during the day, this pose will help undo the damage. It works on strengthening glutes, and tones the lower body, including the hip muscles.

Seated Half Twist

Twists feel amazing! They're an integral part of the yogic routine because yoga aspires for flexibility and strength. This seated pose keeps your spine flexible and massages your organs like the liver, stomach, gall bladder, and pancreas. It always tones your abdomen and trims the waistline.

Triangle Pose or Trikonasana

Those of you who have to sit in front of a computer for long hours should consider making triangle pose a routine. This pose is all about motion and movement. All you have to do is stand with your feet apart and bend forward to touch the ground and the toes. This way, all muscles of the body are used and stretched, inducing a better supply of blood all over the body. Extremely rejuvenating, the triangle pose is one of the best asanas according to yogis.

Cobblers Pose or Baddha Konasana

Cobblers pose is a seated asana that works on strengthening the hips, thighs, abdomen, and lower back. It stretches the muscles of your legs and calms your mind down. Practice breathing exercises with baddha konasana for a complete impact.

Plank Pose or Phalakasana

Want to strengthen your abdomen muscles without having to go to a gym? Try the plank pose. It requires a lot of strength to lift up the entire weight of your body on the toes and palms, but once you master it, you’ll feel the strength you possess. It’ll stretch your arms and thighs, make your wrists more flexible, and tone your abs.

Get a Digital Magazine Subscription at Hustle Mama Magazine

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Contact them today for more information and sign up for their professional women's magazine subscription.

[psychicphilosophies]

Chakras: Signs You Have An Imbalanced Solar Plexus Chakra

Today, in this article I will be talking about the manipura or otherwise known as the solar plexus chakra. This chakra is situated above our belly button, near the diaphragm and the stomach. This energy centre is all about our personal power, leadership, confidence, manifestation and feeling worthy in all aspects of life. When this chakra is imbalanced, it can cause many problems as it can create feelings of fear, anxiety, depression and worthlessness. On the other side of the spectrum, an overactive solar plexus chakra can make people come across as narcissistic, controlling, bossy and over powering to other people who are around them, which is not good at all. In this post, I will list all of the emotional and physical signs of an imbalanced solar plexus chakra (whether that is underactive or overactive) including all of the foods, yoga poses, essential oils and herbs that will help bring it back into balance.

The Solar Plexus Chakra - Signs you have an imbalance:

Signs of emotional imbalance (Under active): Anxiety; self-doubt; low self-esteem; low self-worth; low self-confidence; victim mentality; self-pity; depression; phobias; chronic fear; self-sabotage; negative self talk; self-denial; denial; codependency; neediness; masochism; shyness; being a follower rather than a leader; believing that you don't deserve anything good in your life; fear of failure; jealousy; fear of success, addiction, no emotional boundaries, lack of self-control and indecisiveness.

Signs of physical imbalance (Under active): Nausea; poor appetite; low blood sugar; pancreatitis; diabetes; gallstones; cirrhosis; NAFLD; IBS; diverticulitis; H.pylori infections; abdominal hernias; frequent stomach infections; ulcerative colitis; Crohn's disease; Coeliac's disease; hepatitis; food poisoning; MRSA; IBD; stomach tightness; travel sickness; sea sickness; tape worm infections; low stomach acid; autoimmunity and food allergies.

Herbs for Solar Plexus Chakra (Overactive & Under active): Ginger; turmeric; peppermint; spearmint; field mint; oregano; coriander seed; fennel; caraway seed; chamomile; olive leaf; galangal; lemongrass; garlic; rosemary; saffron; papaya leaf; lemon balm; cumin seed; cardamom; dandelion; artichoke leaf; slippery elm; milk thistle; thyme; dill; juniper berries, sweet marjoram, cinnamon and black pepper.

Essential Oils for Solar Plexus Chakra (Under active): Lemon, citronella, lemon eucalyptus, lemongrass, bergamot, may chang, rosemary, peppermint, Roman chamomile, tangerine, thyme, oregano, ginger, juniper, nutmeg, cinnamon leaf, spearmint, cumin, galangal, aloe vera, black pepper, holy basil, basil, grapefruit, petitgrain, lime and orange.

Crystals for Solar Plexus Chakra (Under active): Yellow opal, imperial topaz, rutilated quartz, heliodor, citrine, bumblebee stone, yellow sapphire, yellow jasper, ocean jasper, yellow labradorite, fire agate, yellow danburite, yellow spinel, amber, yellow fluorite and sulphur.

Foods for Solar Plexus Chakra (Overactive & Under active): Squash, probiotic rich yoghurt, kimchi, sauerkraut, kombucha, kefir, miso, natto, tempeh, yellow peppers, peaches, yellow flesh nectarines, pineapples, mangoes, yellow kiwis, lemons, chickpeas, yellow split peas, yellow chillies, yellow watermelon, bananas, coconut, fermented cheese, and yellow carrots.

Yoga Poses for Solar Plexus Chakra (Overactive & Under active): Boat, Chair, Warrior I, Warrior II, Warrior III, Happy Baby, Reclining Spinal Twist, Twisting Chair, Revolved Triangle, Plank, Seated Twist, Reclining Cobbler's Pose, Half Lord of the Fishes, Peacock, Side Plank, Yogi Deep Squat, Temple, Noose, Half Boat, Bow, Cobra, Sphinx, Upward Dog, Easy Pose, Camel, Corpse, Mountain and Half Lift.

Signs of emotional imbalance (Overactive): Narcissism; grandiosity; vainity; self-centeredness; self-righteousness; arrogance; sense of entitlement; emotionally manipulative; controlling; bossy; threatening others; superiority; selfishness; anger; addicted to power; emotionally unavailable; psychopathy; sociopathy, envy, gossiping, jealousy, seeking revenge and a lack of empathy.

Signs of physical imbalance (Overactive): Gastritis; gastroesophageal reflux disease, oesophageal cancer, stomach cancer, vomiting, diarrhoea, hangovers, hyperglycaemia, bulimia, liver pain, appendicitis, diaphragm pain, stomach pain, pancreatic cancer, poor breathing and pain in the thoracic spine.

Essential Oils for Solar Plexus (Overactive): Cypress, cedarwood, peppermint, spearmint, geranium, coriander, palmarosa, bergamot, pine, myrrh, juniper, lemon, lemongrass, petitgrain, neroli, vanilla, lime, tangerine, orange, yuzu, lemon balm and Roman chamomile.

Crystals for Solar Plexus Chakra (Overactive): Yellow jasper, rose quartz and yellow calcite.

So there you have it and I hope this article has helped you decipher whether you have an under active or over active solar plexus chakra and will also help you get it back into balance again. Remember that although the remedies that I have mentioned in this post are natural, like herbs and essential oils, they still need to be used with caution. Do not use any herb or essential oil on yourself or on someone else, unless you have done extensive research on its medicinal properties, side effects and safety precautions. Using herbs and essential oils without looking at the safety precautions first, can lead to accidental poisonings, injury or fatalities. If you're unsure about a herb or essential oil, and whether or not you can use it (due to medication), talk to your pharmacist, a clinical aromatherapist, chiropractor, or doctor.

[meditativeyoga]

9 Spinal Stretches to Ease Back Pain

Twists could be paradise for a negative back-- if you don't push too difficult. Learn the best ways to do these 9 spine stretches to ease discomfort in your back.

For Elise Miller, a long time Iyengar Yoga exercise educator who was diagnosed with scoliosis-- unusual side curvature of the spinal column-- as a teen, turning presents are pure bliss. 'I like moving from gentle spins right into further variants,' she states. 'I assume spins can be one of the most cleansing of all the positions.' She's describing grasp educator B.K.S. Iyengar's 'capture as well as saturate' concept: The action of twisting the back presses the muscular tissues, spine disks, and stomach organs. When you release, blood floods back into those locations, bringing nutrients and boosting circulation.

Still, Miller can comprehend why many people do not enjoy benting. The problem, she really feels, lies in an overzealous method. 'You see individuals doing spins, and also they just go all out. Then they feel stuck, like they have nowhere else to go-- as well as they do not, because they have not allowed an available to happen.' Her solution for this usual problem is twofold: First, she claims, you must extend your back and also create area in it before twisting, or else you apply stress on the disks and also leave on your own open to injury. Second, she uses props in her twist series to gently prepare the body for much deeper postures. Bearing in mind your placement as well as using props will certainly prevent you from powering through the postures, so you can enjoy a spiraling activity up the spine and also gain the benefits that turns offer.

9 Spinal Stretches + Turning Poses

The initial three presents in this sequence are frequently shown to people with hip or back rigidity, sacroiliac inequalities, degenerative disks, joint inflammation, or sciatic nerve pain. With the exception of Paschimottanasana, do each present in this series for 5 breaths on each side. 1. Bharadvajasana (Bharadvaja's Spin), with chair

Sit laterally on a chair with your right hip facing the chair back and also a block between your thighs. The chair will support the lower back, pelvis, as well as legs, permitting you to safely turn your upper spine. Place the hands on the chair back as you breathe in and lift the spine. Exhale as well as twist, pulling with the left hand and pushing with the. Allow the head and neck to comply with the spin of the spine.

2. Parivrtta Trikonasana (Revolved Triangle), with chair

Place a chair before you and also put your best foot in between its front legs. Step your left foot back around 4 feet and also turn it in 80 levels. Position your hands on your hips and square them. Inhale, lift your torso, exhale, as well as fold ahead, positioning your left hand on the chair seat, in accordance with your right big toe. Position your right hand on your sacrum and also twist to the right, bringing the right shoulder toward the ceiling and also the left ribs forward. To go deeper, place the left arm joint on the chair as well as raise the best arm.

3. Marichyasana III (Marichi's Spin III), with chair

Place a block on a chair, after that put your right foot on the block with the toes encountering onward. Place your left hand on your right knee and your ideal palm on your sacrum. Inhale as well as lift the spine, after that exhale and bent to the right, allowing your neck and head to follow. Keep the hips even and turn from the upper back. Press the right-hand man into the back waistline to transform the torso more deeply.

4. Parivrtta Parsvakonasana (Revolved Side Angle Present)

Take a wide stance. Transform your best foot out and your left foot in 80 degrees. Square your hips towards your front foot, then bend your right knee straight over your ankle. On an exhalation, bring the left side of the body towards the right leg. Rest the left underarm to the beyond the best knee as well as press the hands together. Extend the spine as well as bent the ribs as well as torso to the right. To go deeper, bring the left palm to the floor or to a block as well as reach your right arm over your right ear. Gaze at your right fingertips as you lengthen your entire ideal side.

5. Parivrtta Dandasana (Revolved Personnel Present)

Sit up high with your legs highly prolonged on the flooring in Dandasana (Personnel Posture). Draw the flesh of your buttocks back in order to sit straight on your sitting bones. Roll your upper legs inward and also keep a natural curve in your lower back. Bring your left hand to your external right knee and location your right fingertips on the floor behind you. Inhale as well as lift the spinal column, then breathe out and turn to the. Keep the heels even and also stabilize the inner left thigh.

6. Bharadvajasana (Bharadvaja's Twist)

Sit in Dandasana. Bend your knees and bring your feet next to your left buttock. Put your left ankle on the arc of your right foot. If the left hip is higher, place a blanket under the ideal hip. Exhale and also transform your upper body to the right. Place the left hand on your right knee. Press your right fingertips right into the flooring (or on a block) behind the right butt and also breathe as you transform the spinal column. Attract the suggestion of the right shoulder blade in and also turn the best shoulder back. Keep your upper body upright without lifting the left thigh.

7. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Sit in Dandasana. Bend the best leg and also tip the right foot to the exterior of the left knee. Bend the left leg and location the foot to the right of the right resting bone. The foot ought to be hing on its side, with its inner and outer sides parallel. Press the ideal fingertips into the flooring and attract your upper body up. Relocate the back ribs in. Exhale and also turn to the. Bend the left arm, and also press it against the outside of your right knee to assist you twist.

8. Parivrtta Janu Sirsasana (Rotated Head-to-Knee Posture)

Sit in Dandasana. Bend the ideal knee and also press the best heel versus the perineum. Twist to the right as you extend your torso over your left leg. Reach out and hold the internal side of the left foot with the left hand, thumb directing towards the floor as well as left pinky directing up. Stretch the best arm overhead as well as hold the outer side of the left foot. Bend as well as widen the joints far from each various other to spiral the waist, breast, and also shoulders. Extend the spine as well as rest the left ribs on the left thigh.

9. Paschimottanasana (Sittinged Ahead Bend)

From Dandasana, reach your arms overhead, exhale, as well as fold ahead, getting the feet, shins, or upper legs. Inhale as well as lengthen the upper body up. Exhale, flex the elbow joints out, and take the upper body towards the legs as you expand the front, sides, and also rear of the body toward the feet. Breathe deeply and also continuously. Keep for 5 to 10 breaths.

After You Finish

Invert

Do Salamba Sarvangasana ( Supported Shoulderstand) and Halasana (Plow Pose) or Viparita Karani (Legs-up-the-Wall Pose)-- vital if you have previously exercised Sirsasana.

Rest

Lie in Savasana (Corpse Pose) for 5 mins or longer.

Meditate

Sit in a cross-legged placement as well as rest your mind on your breath for 5 to 20 mins. For closure, bring your palms with each other in Anjali Mudra (Salutation Seal), recognizing the internal light within you and expanding that light to all beings.

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Yoga Poses for Every Part of Your Body

One of the beauties of yoga is that it works on your whole body. not like having a "legs day" or "arms day" at the athletic facility, doing a daily yoga apply goes to include your entire anatomy. though you choose a neighborhood you wish to figure on and tailor a apply that manner, you will still feel the advantages elsewhere. This guide is meant to assist you to discover poses that strengthen and/or open major muscle teams. for every of the anatomical space listed below, you will see a cause library, that could be a list of poses divided into beginner, intermediate, and advanced level of applying. Use the libraries to arrange your practices or conclude a lot of concerning the poses you are doing at school. Then you will see some preplanned sequences for home apply that concentrate on every space of the body.

Legs

Warrior II - Virabhadrasana II for Leg Strength

mortal II - Virabhadrasana II. Ann Pizer

Standing poses do the foremost to strengthen your legs. as luck would have it they don't seem to be operating in isolation, however, conjointly incorporate the remainder of your body.

Yoga poses for leg strength include:

Beginners: Downward facing dog, extended aspect angle cause, mountain cause, pyramid cause, raised hands cause, standing forward bend, standing straddle forward bend, tree pose, triangle cause, warrior I, warrior II

Intermediate: Awkward chair, eagle pose, 0.5 moon cause, king dancer cause, reverse mortal, turned triangle cause, mortal III

Advanced: turned 0.5 moon cause, wheel pose

Sequences

The sequence of eight classic standing poses: Downward facing dog, lunge pose, warrior I, warrior II, reverse mortal, extended aspect angle cause, triangle cause, 0.5 moon cause, and back to downward facing dog

Work your core with standing balance poses: Awkward chair, eagle pose, tree pose, king dancer cause, mortal III, standing split, 0.5 moon cause, sugarcane cause, turned 0.5 moon cause, forward bend

The sequence of mortal causes: Mountain pose, warrior I, humble mortal cause, warrior II, reverse mortal, mortal III

Stretch your quads: Crescent lunge, hero pose, columbiform bird cause, sugarcane cause, king dancer, camel pose, bow pose, very little thunderbolt cause

Abdominals

Boat cause - Navasana for Abdominal Strength

Boat cause - Navasana. Ann Pizer

Practicing these poses can improve your abdominal strength, one amongst the areas of core strength that conjointly helps keep back pain unfree.

Yoga poses for abs include:

Beginners: Cat-cow stretch, hands and knees balance, girdle tilts, plank pose

Intermediate: Boat cause, crow pose, 0.5 moon cause, headstand, scale pose, aspect plank cause

Advanced: Firefly cause, forearm stand, handstand, aspect crow cause, mortal III

Sequence

Yoga poses to boost core strength: Cat-cow stretch, hands and knees balance, down dog splits, plank pose, aspect plank cause, high lunge, 0.5 moon cause, awkward chair cause, eagle pose, boat pose

Arms

One Leg Plank for Arm Strength

One Leg Plank. Adrianna Williams/Photodisc/Getty pictures

Poses that within which your arms bear most of your weight can do the foremost to boost strength. and some chaturanga pushups, of course.

Yoga poses for arm strength include:

Beginners: Downward facing dog, plank pose, supported aspect plank

Intermediate: Crow cause, four-limbed workers cause, aspect plank cause, upward facing dog

Advanced: Firefly cause, flying crow cause, handstand, aspect crow cause, wheel pose

Sequence

Tone your skeletal muscle and striated muscle with this sequence: Downward facing dog, plank pose, side plank, full aspect plank, plank pose, four-limbed workers cause, upward facing dog, down dog split, knee to nose plank variation, one-leg plank.

Back

Locust cause - Shalabasana for the rear

Locust cause - Shalabasana for the rear. Ann Pizer

These poses can increase back strength and spinal quality. There square measure some backbends here, however that does not mean that you simply got to be ready to do a full wheel. There square measure many gentler choices.

Essential lower back stretches embody girdle tilts, cat-cow stretch, child's cause, and chair twist.

Hamstrings

Janu Sirsasana - Hamstring Stretch

Janu Sirsasana. Ann Pizer

Practicing these poses can improve hamstring flexibility. Tight hamstrings square measure a standard downside for several folks.

Yoga causes to stretch your hamstrings embody reclined great toe pose, standing forward bend, standing wide-legged forward bend, downward-facing dog, head to knee cause, sitting forward bend, wide-legged forward fold, pyramid cause, triangle cause, 0.5 moon cause, standing split, side lunge, turned triangle, turned Ardha chandrasana, sleeping Hindu deity, standing great toe cause, heron pose, bird of paradise, full aspect plank, and monkey cause.

Sequence

Improve your flexibility with this sequence: Reclined great toe cause, standing forward bend, triangle cause, sitting wide-legged stance, eye of the needle, cobbler's cause, pigeon, eagle, bridge cause, cow face cause.

Hips

Eagle cause - Garudasana for Hip Stretch

Eagle cause - Garudasana. © Ann Pizer

A new manner of pondering hip stretches encompassing not solely hip openers, however, poses to strengthen and stretch the whole girdle region.

Yoga poses for hips include:

Beginners: Child's cause, cobbler's cause, the eye of the needle cause, garland cause, happy baby cause, reclined god cause, sitting wide-legged straddle, standing straddle forward bend, warrior II

Intermediate: Cow face cause, eagle pose, god cause, 0.5 moon cause, knee to mortise joint cause, columbiform bird cause

Advanced: Lotus cause, lizard cause, one-legged king columbiform bird cause, side lunge

Sequence

Seated hip stretch: Cobbler's cause, knee to mortise joint cause, cow face cause, head to knee cause, sitting wide-legged straddle

Chest and Shoulders

Bow cause - Dhanurasana for Chest

Bow cause - Dhanurasana for Heart gap. © Barry Stone

Poses to open your chest and heart center you, that is very vital if you sit at a table for long hours. Since yoga's approach is holistic, there's some overlap here with the backbends and shoulder stretches. Shoulder stretches unharness tension, that helps forestall pain within the back and neck. Since the shoulders may be susceptible to injury, particularly as you age, do not do it.

Yoga heart openers include: Restorative heart opener, cat-cow stretch, sphinx cause, bridge cause, supine spinal twist, cobra pose, warrior II, extended aspect angle cause, triangle cause, 0.5 moon cause, wild thing, upward facing dog, camel pose, bow pose, cow face cause

Sequences

Yoga poses for nursing moms (and others UN agency have stooped posture): Cat-cow stretch, sphinx cause, restorative heart opener, bridge cause, 0.5 boat cause, forward bend with fretted fingers, extended triangle cause, downward facing dog

Yoga causes to boost your posture: Mountain pose, standing forward bend with fretted fingers, cat-cow stretch, bridge cause, eagle pose, plank pose

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53 Daily Yoga exercises

Yoga is a physical, mental, and spiritual discipline that originated in ancient India. It involves a series of poses, or asanas, that are designed to improve flexibility, strength, and balance. Yoga also includes deep breathing techniques and meditation, which can help to reduce stress and improve overall well-being. There are many different styles of yoga, including Hatha, Vinyasa, and Bikram. Hatha yoga is a slower-paced style that focuses on holding poses for longer periods of time, while Vinyasa yoga involves a flow of continuous movement. Bikram yoga is practiced in a heated room and consists of a set series of 26 poses. The physical benefits of yoga include increased flexibility, strength, and balance. It can also help to improve posture and reduce the risk of injuries. In addition to the physical benefits, yoga can also have mental and spiritual benefits, such as reducing stress and anxiety, improving concentration, and fostering a sense of inner peace. Yoga is suitable for people of all ages and fitness levels and can be modified to suit individual needs and abilities. It is generally considered to be a safe form of exercise, but it is always a good idea to consult with a healthcare provider before starting any new exercise program.

53 Daily Yoga exercises :

Sun salutation (Surya Namaskar) Downward facing dog (Adho Mukha Svanasana) Warrior pose (Virabhadrasana) Triangle pose (Trikonasana) Chair pose (Utkatasana) Tree pose (Vrikshasana) Cobra pose (Bhujangasana) Child's pose (Balasana) Cat-cow pose (Marjaryasana-Bitilasana) Upward facing dog (Urdhva Mukha Svanasana) Half pigeon pose (Ardha Kapotasana) Plank pose (Phalakasana) Camel pose (Ustrasana) Seated forward bend (Paschimottanasana) Bridge pose (Setu Bandha Sarvangasana) Half lotus pose (Ardha Padmasana) Corpse pose (Savasana) King dancer pose (Natarajasana) Crane pose (Bakasana) Camel pose (Ustrasana) Extended triangle pose (Utthita Trikonasana) Fish pose (Matsyasana) Bow pose (Dhanurasana) Half lord of the fishes pose (Ardha Matsyendrasana) One-legged downward facing dog (Eka Pada Adho Mukha Svanasana) Bound angle pose (Baddha Konasana) Lion pose (Simhasana) Leg lift (Utthita Padangusthasana) Side plank (Vasisthasana) Fire log pose (Agnistambhasana) Wheel pose (Urdhva Dhanurasana) Pigeon pose (Kapotasana) Half bound lotus pose (Ardha Baddha Padmasana) Low plank (Chaturanga Dandasana) Warrior 3 (Virabhadrasana III) Headstand (Sirsasana) Cow face pose (Gomukhasana) Shoulder stand (Sarvangasana) Hero pose (Virasana) Wide-legged forward bend (Prasarita Padottanasana) Happy baby pose (Ananda Balasana) Thunderbolt pose (Vajrasana) King pigeon pose (Eka Pada Rajakapotasana) Seated twist (Ardha Matsyendrasana) King dancer (Natarajasana) Seated forward bend (Paschimottanasana) Reclining bound angle pose (Supta Baddha Konasana) Seated spinal twist (Ardha Matsyendrasana) Reclining hero pose (Supta Virasana) Puppy pose (Uttana Shishosana) Seated mountain pose (Padmasana) Reclining hand to foot pose (Supta Padangusthasana) Reclining lord of the fishes pose (Supta Matsyendrasana) Here are some tips for incorporating exercise into your daily routine: - Set specific times for your workouts and try to stick to them. This can help you make exercise a regular part of your day. - Make sure to vary your workouts. Doing the same thing every day can get boring and may increase your risk of overuse injuries. - Choose activities that you enjoy. If you hate running, don't force yourself to go for a run every day. There are plenty of other options, such as cycling, swimming, or taking a dance class. - Gradually increase the intensity and duration of your workouts over time. This will help you avoid burnout and keep your workouts challenging. - Find a workout buddy or consider joining a group fitness class. This can help motivate you to stick with your exercise routine. - Don't be too hard on yourself if you miss a workout or don't have time for a long workout. Every little bit of exercise counts and it's okay to have rest days. Remember to always listen to your body and modify the poses as needed. It's important to warm up before starting your yoga practice and to cool down afterwards. It's also important to practice with proper alignment to avoid injury. It may be helpful to work with a certified yoga instructor, especially if you are new to yoga. Keep Reading : The Best Way to Wash Your Face Physical fitness, importance, research, precaution to start Meditation practice to fits into your lifestyle Read the full article

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10 Yoga Poses to Relieve Anxiety

One of the benefits of yoga is creating a balance within oneself. There are yoga presents that advantage lots of things that difficulty people as well as one location with which yoga can be particularly practical is anxiety. By turning one's emphasis in to their breath as well as their body's activity, these 10 yoga presents can to ease anxiety.

Child's Pose (Balasana)

Benefits: This position assists to launch neck, shoulder, and also upper back pressure. Furthermore, it can aid to calm the nerves with steady, mindful breathing.

How to Do It: Kneel on the floor as well as sit on your heels. Allow on your own to bend forward as well as kick back right into the stretch. You can either relax your chest on your upper legs or you can spread your knees out to the sides, maintaining your feet with each other, as well as lower your upper body towards the ground. Your arms can either be extended before you or reaching back in the direction of your feet.

Corpse Pose (Savasana)

Benefits: Allows specialists to unwind by assisting to slow breathing and also, subsequently, decreasing blood pressure.

How to Do It: Begin by existing flat on your back. If required, you can modify this pose to bolster specific body components to reduce anxiety, such as a folded blanket under your head, a reinforce under your knees, etc. Place your arms as well as legs out at about a 45-degree angle, hands palms up and also permit the feet to kick back sideways. Gently roll your head from side to side to relax your spinal column, straightening your back to make certain it is correctly straightened. Kick back into the posture and also focus on your breath.

Extended Young Puppy Present (Uttana Shishosana)

Benefits: This pose relaxes your mind and also extends the back, launching tension in the back.

How to Do It: Getting on your hands and also knees in a neutral tabletop setting with your knees under your hips and also your hands under your shoulders. Maintaining your legs as they are, slowly stroll your hands ahead, extending your spine up until your upper body has to do with an inch or two far from the floor. Breathe into your back and also lengthen out your back. To leave it, merely stroll your restore towards a neutral table top position.

Half Lord of the Fishes (Ardha Matsyendrasana)

Benefits: Just like all twists, this pose assists to relax the nerves, peaceful the mind, and also rise spine flexibility to launch tension.

How to Do It: Begin by resting on the floor with both legs extended in front of you. Maintaining your best leg directly, bend your left knee and draw your foot in towards you. Cover your right arm around your curved knee as well as put your left hand on the flooring behind you, developing a back twist. Turn your gaze out over your left shoulder however beware not to twist too hard and more hurt your back. Repeat on the contrary side.

Half Pigeon (Eka Pada Rajakapotasana)

Benefits: A great deal of emotional tension can be held in the hips. By executing a hip opener similar to this posture, you can help to release a few of that stress and anxiety and also, in confronting those emotions, minimize stress.

How to Do It: Start on your hands and knees in a neutral placement. Bring one of your legs forward and put your shin alongside the front side of your floor covering and flex your foot. If that isn't possible, bring your knee forward however allow your leg stay at an angle-- but point your toes rather of flexing your foot. Stretch your back leg out behind you, expanding your toes in the direction of the back of your floor covering. You can utilize your fingers on the mat in front of you for assistance and stay up directly, opening your chest.

Legs Up the Wall (Viparita Karani)

Benefits: This posture can relieve a whole lot of stress in the hips, a great source of lower back pain.

How to Do It: Establish a folded up blanket close to the wall. Lay on your left side with your hip on the edge of the covering, as if you are resting on the wall surface. Kick your boosts as well as lay on your back with your legs directly up the wall surface and also the covering under your hips. Loosen up right into this restorative position as well as if you can, stay here for a minimum of five minutes. To obtain out of it, bend your knees to your breast as well as roll on to your side.

Seated Forward Bend (Paschimottanasana)

Benefits: This present relaxes the mind, lowers frustrations, and can reduce blood pressure.

How to Do It: Begin by staying up straight with your legs extended before you, maintaining your back right and your feet flexed, keeping your legs involved. When you exhale, lean ahead, hooking your fingers around your huge toes if you can get to. With each breath, remain to strengthen your stretch and locate more area between each vertebrae.

Tree Pose (Vrikasana)

Benefits: This present can enhance positive self-image as physical balance enhances as well as by developing physical balance, the exact same can be mirrored psychologically and emotionally.

How to Do It: Begin by standing at the front of your floor covering with your feet with each other. Ground your equilibrium right into your left foot and gradually fold your right knee. Bring the sole of your ideal foot to either your calf or your inner thigh, depending upon your ability. Simply make sure to avoid putting your foot on your knee as that can trigger injury to your knee. When you have your balance, bring your hands together before your heart in prayer placement. From there, bring your heart ahead and also raise your hands over your head, producing branches with your arms. Repeat on the various other side.

Warrior 3 (Virabhadrasana III)

Benefits: Just like tree posture, this posture can boost self-esteem through physical balance which in turn can cause an increase in mental and also psychological balance.

How to Do It: Begin by basing on your mat in mountain position, feet together. Exhale and also fold forward. Tip your left leg back so that you remain in a lunge with your right knee at a 90 level angle. Stretch your arms out in front of you, parallel to each other. When you prepare, begin to straighten your ideal leg and lift your left leg behind you, stabilizing on your ideal foot, basically creating your body into a resources "T." Repeat on the various other side.

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4 Common Postural Patterns That Cause Yoga Injuries

4 Common Postural Patterns That Cause Yoga Injuries:

Plus, how to fix each to stay safe when you practice.

Posture and injury are closely connected. Here are four common postural habits that have the potential to cause yoga injuries, plus the simple fixes that can help keep you safe.

Recent research suggests that yoga injuries are on the rise, but even the most devoted students among us practice for a mere fraction of the day. What we do the rest of the time—our posture and movement habits—has a far greater impact on our joints, muscles and fascia than our yoga practice.

So, while yoga might get the blame, sometimes a yoga pose is simply the straw that breaks the camel’s back, highlighting long-standing biomechanical imbalances created in our lives off the yoga mat.

Here are four common postural patterns to look out for, the poses or practices where they might set us up for increased injury risk, and some tips on how to re-create balance in the affected area.

See also Inside My Injury: A Yoga Teacher’s Journey from Pain to Depression to Healing

Postural Pattern No. 1: Upper Cross Syndrome and biceps tendonitis.

Ever felt a nagging ache at the front of the head of your shoulder after a few too many sun salutations? This could be related to a common postural habit known as upper cross syndrome.

The Anatomy:

Many of our daily activities, including driving and typing, involve our arms working in front of our body. This pattern tends to shorten and tighten our anterior shoulder and chest muscles (including pectoralis major and minor plus anterior deltoid) while weakening our posterior shoulder and mid back muscles (including the rhomboids, middle trapezius and infraspinatus). This imbalance pulls the head of the humerus forward in its socket.

When we take this altered position into weight-bearing poses, especially when our elbows are bent and gravity adds to the forward pull on the shoulders, we tend to lay on the biceps tendon (the tendon of the long head of biceps brachii) over the front of our shoulder joint. With repetition, the extra load on the tendon could create irritation and inflammation, leading to a niggling pain on the front of our shoulder.

Due to its repetition in yoga classes, Four-Limbed Staff Pose (Chaturanga Dandasana) is the most obvious pose to be aware of. Bent elbow arm balances can also be an issue, including Crow Pose (Bakasana), Eight-Angle Pose (Astravakrasana) and Grasshopper or Dragonfly Pose (Maksikanagasana). Even Side Plank (Vasisthasana) can irritate the biceps tendon if we allow the head of our weight-bearing shoulder to displace forward toward our chest.

See also Yoga Anatomy: What You Need to Know About the Shoulder Girdle

How to reduce shoulder injury risk:

Humble Warrior arms in Warrior 1 Pose

• Soften chronic tension in your chest and anterior shoulders by incorporating both active and passive stretches for these muscles, such as humble warrior arms, reverse prayer position, or lying supine with arms out in a T-shape or cactus position (perhaps even with a rolled blanket or mat under your spine to create extra lift for your chest).

Reverse prayer position in Horse Pose

• Awaken your posterior shoulder muscles by utilizing arm positions that require active shoulder retraction or external rotation, such locust pose with T arm or cactus arm variations.

Chaturanga Dandasana

• Develop a more central weight-bearing position for the head of your shoulder in Chaturanga Dandasana by broadening your collarbones and turning your sternum forward. This position will be much easier to maintain if you stay higher in the pose, keeping your shoulders above elbow height. You might also consider skipping Chaturanga at times to build more variety into your yoga practice.

Postural Pattern No. 2: Lower Cross Syndrome and hamstring tendonitis

Another common yoga injury is pain in the proximal tendon of the hamstrings, where they attach to the sit bones at the base of the pelvis. This appears as a nagging, pulling pain just below the sit bones that often feels worse after stretching or sitting for long periods.

The Anatomy:

Most of us spend hours of each day sitting, and our soft tissues adjust to this habit. One such adjustment is the common muscular pattern called lower cross syndrome, where the hip flexors on the front of the pelvis and thighs (including the iliopsoas and rectus femoris) tend to become tight and the hip extensors on the back of the pelvis and thighs (including gluteus maximus and the hamstrings) tend to weaken, tilting the pelvis forward.

In yoga we often exacerbate this pattern by stretching our hamstrings far more often than we strengthen them. Over-stretching these weak muscles has the potential to irritate their tendinous attachment to the sit bones. The position of these tendons underneath the base of the pelvis also means that they are compressed every time we sit, potentially reducing their blood flow and making them slower to heal.

Every time we flex our hips, especially with straight legs, we lengthen the hamstrings. This makes the list of yoga poses to be aware a long one, including standing forward bends, seated forward bends, Extended Hand to Big Toe Pose (Utthita Hasta Padangusthasana), Pyramid Pose (Parsvottanasana), Splits (Hanumanasana), Standing Splits (Urdhva Prasarita Eka Padasana), Head to Knee Pose (Janu Sirsasana), Supine Hand to Big Toe Pose (Supta Padangusthasana), Downward Facing Dog, and others.

See also Get to Know Your Hamstrings: Why Both Strength & Length Are Essential

How to reduce your hamstring injury risk:

• Focus any hamstring stretches on the belly of the muscle. If you feel a stretch tugging on your sit bones when you stretch, move away from that sensation immediately by bending your knees or backing out of your full range of motion.

Bridge Pose (Setu Bandha Sarvangasana)

• Work on strengthening your hamstrings as often as you stretch them. Incorporate Locust Pose (Salabhasana) and Bridge Pose (Setu Bandha Sarvangasana) variations into your practice more often. You could also try stepping your feet a few inches further away from your torso in bridge pose to highlight hamstring contraction instead of glute contraction. Finally, keeping your hips square to the mat when you lift a leg behind you in Downward Facing Dog and the kneeling Balance Bird Dog Pose will highlight hamstring (and gluteus maximus) contraction.

Balance Bird Dog Pose

Postural Pattern No. 3: posterior pelvic tilt and lumbar disc injuries

If you’ve ever had a lumbar disc rupture or protrusion—or been one of the 80% of adults that have experienced any kind of low back pain—you’ll remember how vividly aware you became of the movements and positions that put pressure on your spine, and how many of those appeared in the average class.

The Anatomy:

Our column of vertebra is connected by two moveable facet joints at the back of the spine and are sandwiched together by intervertebral discs at the front of the spine. When we lean back or take the spine into extension (a backbend), we load the facet joints; when we lean forward or flex the spine (into a forward curl) we load to the discs. If we fold more deeply forward, add weight by reaching with our arms, add sheering force by twisting the spine, or alter our pelvic position by sitting, we significantly increase the load on our discs.

Not all of us experience Lower Cross Syndrome; for some, slouching in our seat creates the opposite postural pattern, sending our pelvis into posterior tilt. The altered pelvic position has flow-on effects, one of which is to flatten the natural curve in our lumbar spine, bringing it out of extension into slight flexion. This means that in what we perceive as our neutral posture we are already adding extra load on our intervertebral discs, before we even start to fold forward, add weight, or alter pelvic position.

In healthy discs, adding load isn’t necessarily a bad thing, but if our discs are damaged or degenerating, the extra force we exert in a yoga practice could be the last straw that leads to disc injury, causing the jelly like protein filling of our disc to leak out, potentially irritating neighboring nerves as well as reducing spine function in that area.

Any poses or movements that load the spinal discs are worth paying extra attention to. This includes seated forward folds like Paschimottanasana and Head to Knee Pose (Janu Sirsasana), Seated Twist (Ardha Matsyendrasana), as well as yoga transitions to and from standing like those in sun salutations between Mountain Pose (Tadasana) and Standing Forward Bend (Uttanasana), and between a Low Lunge and Warrior I (Virabhadrasana I).

See alsoWhat You Need to Know About Your Thoracic Spine

How to reduce your disc injury risk:

The overall theme of reducing risk injury is to use your yoga practice to develop keener awareness of your posture. Once you know what a truly neutral lumbar spine and pelvis feel like, you can make a deliberate decision as to whether to add load to the discs by flexing the spine, rather than allowing your posture to make the decision for you.

Warrior III (Virabhadrasana III)

• Using mirrors, photos, help from a friend, or the tactile feedback of the floor, wall, or a dowel stick behind your spine, practice creating neutral lumbar spine and pelvis in various orientations to gravity. Start supine (as in Savasana), progress to standing upright (Tadasana), then explore other standing poses like Extended Side Angle (Utthita Parsvakonasana) or Warrior III (Virabhadrasana III).

Paschimottanasana prep

• Pay particular attention to what is required to create a neutral spine and pelvis in seated poses; that might include propping your sit bones on the edge of a blanket to lift them away from the floor and guide the pelvis out of posterior tilt into a neutral position.

• Learn to maintain a neutral lumbar spine in movements that load the discs as well. The transitions between standing and folding forward, and vice versa, place particular load on the lumbar; using your core muscles and legs to share the workload is hugely supportive for the spinal discs - a helpful habit to take off the mat as well.

Postural Pattern No. 4: “tech neck” and neck injuries

Smart phones and other devices have become a dominant part of our lives, but the hours spent looking down at a screen can have unintended side-effects. Forward head carriage, also called text neck or tech neck, is a common pattern these days, thought to be driven by the habit of looking down at phones and other devices for hours of every day.

See also Yoga We Know You Need: 4 Smartphone Counterposes

The Anatomy:

Tech neck is a common scenario where the weight of our head tilts forward from its natural weight-bearing position. Like all the postural habits discussed here, it can alter the biomechanical patterns around the spine, in this case placing additional load on the discs in our cervical spine. This could be an issue in any yoga pose but the stakes increase dramatically when we add body weight to the equation, as we do in certain inversions including Headstand (Sirsasana) and Shoulderstand (Salamba Sarvangasana).

It’s challenging enough to create a neutral spine when we turn the world upside-down for headstand; the challenge increases hugely if our perception of neutral is skewed to begin with. Taking forward head carriage into Headstand means carrying our bodyweight in a way our body—including our vulnerable discs—isn’t designed to do.

Shoulderstand is another controversial pose, taking the forward head position of text neck and adding bodyweight to it; given how common tech neck is in yoga students, some argue that the therapeutic benefits of this pose may no longer be worth the risk of it reinforcing existing dysfunction.

How to reduce neck injury risk:

As in posterior pelvic tilt, the core of neck injury prevention is re-education: learning anew what a neutral head and neck position look and feel like so that we can choose when and how we load the structures of our neck, rather than allowing unconscious habits to do that for us.

• Practice finding and maintaining neutral head and neck in various orientations to gravity, from supine using the feedback of the floor, to upright with a wall behind the back of the head, then progressing to unsupported positions like Tadasana, Triangle (Trikonasana), Downward Facing Dog and Dolphin Pose (Ardha Pincha Mayurasana).

• If you do wish to practice Headstand, invest time and effort in building improved muscular stability in your shoulders so that (while neutral head and neck position is still crucial) you are able to efficiently carry the bulk of the load in your arms instead of your head.

Supported Shoulderstand (Salamba Sarvangasana)

• If you enjoy practicing Shoulderstand, experiment with stacking blankets under your shoulders to reduce the degree of neck flexion required to create a straight line in the remainder of your body, or stay flexed in your hips so that you are able to support more of your bodyweight through your arms and hands and carry less in your head and neck.

Any physical activity has its risks and yoga is no exception. However, the recent rise in reported yoga injuries may be less a reflection of the practice, and more related to the habits we take into it. One of the great benefits of yoga practice is the opportunity it creates for reflection; rather than giving up on our practice because of the risks it could entail, we can choose to use it to become more aware of our posture, and more mindful in the way it influences us.

See also Yoga to Improve Posture: Self-Assess Your Spine + Learn How to Protect It

[cedarrrun]

Plus, how to fix each to stay safe when you practice.

Posture and injury are closely connected. Here are four common postural habits that have the potential to cause yoga injuries, plus the simple fixes that can help keep you safe.

Recent research suggests that yoga injuries are on the rise, but even the most devoted students among us practice for a mere fraction of the day. What we do the rest of the time—our posture and movement habits—has a far greater impact on our joints, muscles and fascia than our yoga practice.

So, while yoga might get the blame, sometimes a yoga pose is simply the straw that breaks the camel’s back, highlighting long-standing biomechanical imbalances created in our lives off the yoga mat.

Here are four common postural patterns to look out for, the poses or practices where they might set us up for increased injury risk, and some tips on how to re-create balance in the affected area.

See also Inside My Injury: A Yoga Teacher's Journey from Pain to Depression to Healing

Postural Pattern No. 1: Upper Cross Syndrome and biceps tendonitis.

Ever felt a nagging ache at the front of the head of your shoulder after a few too many sun salutations? This could be related to a common postural habit known as upper cross syndrome.

The Anatomy:

Many of our daily activities, including driving and typing, involve our arms working in front of our body. This pattern tends to shorten and tighten our anterior shoulder and chest muscles (including pectoralis major and minor plus anterior deltoid) while weakening our posterior shoulder and mid back muscles (including the rhomboids, middle trapezius and infraspinatus). This imbalance pulls the head of the humerus forward in its socket.

When we take this altered position into weight-bearing poses, especially when our elbows are bent and gravity adds to the forward pull on the shoulders, we tend to lay on the biceps tendon (the tendon of the long head of biceps brachii) over the front of our shoulder joint. With repetition, the extra load on the tendon could create irritation and inflammation, leading to a niggling pain on the front of our shoulder.

Due to its repetition in yoga classes, Four-Limbed Staff Pose (Chaturanga Dandasana) is the most obvious pose to be aware of. Bent elbow arm balances can also be an issue, including Crow Pose (Bakasana), Eight-Angle Pose (Astravakrasana) and Grasshopper or Dragonfly Pose (Maksikanagasana). Even Side Plank (Vasisthasana) can irritate the biceps tendon if we allow the head of our weight-bearing shoulder to displace forward toward our chest.

See also Yoga Anatomy: What You Need to Know About the Shoulder Girdle

How to reduce shoulder injury risk:

Humble Warrior arms in Warrior 1 Pose

• Soften chronic tension in your chest and anterior shoulders by incorporating both active and passive stretches for these muscles, such as humble warrior arms, reverse prayer position, or lying supine with arms out in a T-shape or cactus position (perhaps even with a rolled blanket or mat under your spine to create extra lift for your chest).

Reverse prayer position in Horse Pose

• Awaken your posterior shoulder muscles by utilizing arm positions that require active shoulder retraction or external rotation, such locust pose with T arm or cactus arm variations.

Chaturanga Dandasana

• Develop a more central weight-bearing position for the head of your shoulder in Chaturanga Dandasana by broadening your collarbones and turning your sternum forward. This position will be much easier to maintain if you stay higher in the pose, keeping your shoulders above elbow height. You might also consider skipping Chaturanga at times to build more variety into your yoga practice.

Postural Pattern No. 2: Lower Cross Syndrome and hamstring tendonitis

Another common yoga injury is pain in the proximal tendon of the hamstrings, where they attach to the sit bones at the base of the pelvis. This appears as a nagging, pulling pain just below the sit bones that often feels worse after stretching or sitting for long periods.

The Anatomy:

Most of us spend hours of each day sitting, and our soft tissues adjust to this habit. One such adjustment is the common muscular pattern called lower cross syndrome, where the hip flexors on the front of the pelvis and thighs (including the iliopsoas and rectus femoris) tend to become tight and the hip extensors on the back of the pelvis and thighs (including gluteus maximus and the hamstrings) tend to weaken, tilting the pelvis forward.

In yoga we often exacerbate this pattern by stretching our hamstrings far more often than we strengthen them. Over-stretching these weak muscles has the potential to irritate their tendinous attachment to the sit bones. The position of these tendons underneath the base of the pelvis also means that they are compressed every time we sit, potentially reducing their blood flow and making them slower to heal.

Every time we flex our hips, especially with straight legs, we lengthen the hamstrings. This makes the list of yoga poses to be aware a long one, including standing forward bends, seated forward bends, Extended Hand to Big Toe Pose (Utthita Hasta Padangusthasana), Pyramid Pose (Parsvottanasana), Splits (Hanumanasana), Standing Splits (Urdhva Prasarita Eka Padasana), Head to Knee Pose (Janu Sirsasana), Supine Hand to Big Toe Pose (Supta Padangusthasana), Downward Facing Dog, and others.

See also Get to Know Your Hamstrings: Why Both Strength & Length Are Essential

How to reduce your hamstring injury risk:

• Focus any hamstring stretches on the belly of the muscle. If you feel a stretch tugging on your sit bones when you stretch, move away from that sensation immediately by bending your knees or backing out of your full range of motion.

Bridge Pose (Setu Bandha Sarvangasana)

• Work on strengthening your hamstrings as often as you stretch them. Incorporate Locust Pose (Salabhasana) and Bridge Pose (Setu Bandha Sarvangasana) variations into your practice more often. You could also try stepping your feet a few inches further away from your torso in bridge pose to highlight hamstring contraction instead of glute contraction. Finally, keeping your hips square to the mat when you lift a leg behind you in Downward Facing Dog and the kneeling Balance Bird Dog Pose will highlight hamstring (and gluteus maximus) contraction.

Balance Bird Dog Pose

Postural Pattern No. 3: posterior pelvic tilt and lumbar disc injuries

If you’ve ever had a lumbar disc rupture or protrusion—or been one of the 80% of adults that have experienced any kind of low back pain—you’ll remember how vividly aware you became of the movements and positions that put pressure on your spine, and how many of those appeared in the average class.

The Anatomy:

Our column of vertebra is connected by two moveable facet joints at the back of the spine and are sandwiched together by intervertebral discs at the front of the spine. When we lean back or take the spine into extension (a backbend), we load the facet joints; when we lean forward or flex the spine (into a forward curl) we load to the discs. If we fold more deeply forward, add weight by reaching with our arms, add sheering force by twisting the spine, or alter our pelvic position by sitting, we significantly increase the load on our discs.

Not all of us experience Lower Cross Syndrome; for some, slouching in our seat creates the opposite postural pattern, sending our pelvis into posterior tilt. The altered pelvic position has flow-on effects, one of which is to flatten the natural curve in our lumbar spine, bringing it out of extension into slight flexion. This means that in what we perceive as our neutral posture we are already adding extra load on our intervertebral discs, before we even start to fold forward, add weight, or alter pelvic position.

In healthy discs, adding load isn’t necessarily a bad thing, but if our discs are damaged or degenerating, the extra force we exert in a yoga practice could be the last straw that leads to disc injury, causing the jelly like protein filling of our disc to leak out, potentially irritating neighboring nerves as well as reducing spine function in that area.

Any poses or movements that load the spinal discs are worth paying extra attention to. This includes seated forward folds like Paschimottanasana and Head to Knee Pose (Janu Sirsasana), Seated Twist (Ardha Matsyendrasana), as well as yoga transitions to and from standing like those in sun salutations between Mountain Pose (Tadasana) and Standing Forward Bend (Uttanasana), and between a Low Lunge and Warrior I (Virabhadrasana I).

See also What You Need to Know About Your Thoracic Spine

How to reduce your disc injury risk:

The overall theme of reducing risk injury is to use your yoga practice to develop keener awareness of your posture. Once you know what a truly neutral lumbar spine and pelvis feel like, you can make a deliberate decision as to whether to add load to the discs by flexing the spine, rather than allowing your posture to make the decision for you.

Warrior III (Virabhadrasana III)

• Using mirrors, photos, help from a friend, or the tactile feedback of the floor, wall, or a dowel stick behind your spine, practice creating neutral lumbar spine and pelvis in various orientations to gravity. Start supine (as in Savasana), progress to standing upright (Tadasana), then explore other standing poses like Extended Side Angle (Utthita Parsvakonasana) or Warrior III (Virabhadrasana III).

Paschimottanasana prep

• Pay particular attention to what is required to create a neutral spine and pelvis in seated poses; that might include propping your sit bones on the edge of a blanket to lift them away from the floor and guide the pelvis out of posterior tilt into a neutral position.

• Learn to maintain a neutral lumbar spine in movements that load the discs as well. The transitions between standing and folding forward, and vice versa, place particular load on the lumbar; using your core muscles and legs to share the workload is hugely supportive for the spinal discs - a helpful habit to take off the mat as well.

Postural Pattern No. 4: “tech neck” and neck injuries

Smart phones and other devices have become a dominant part of our lives, but the hours spent looking down at a screen can have unintended side-effects. Forward head carriage, also called text neck or tech neck, is a common pattern these days, thought to be driven by the habit of looking down at phones and other devices for hours of every day.

See also Yoga We Know You Need: 4 Smartphone Counterposes

The Anatomy:

Tech neck is a common scenario where the weight of our head tilts forward from its natural weight-bearing position. Like all the postural habits discussed here, it can alter the biomechanical patterns around the spine, in this case placing additional load on the discs in our cervical spine. This could be an issue in any yoga pose but the stakes increase dramatically when we add body weight to the equation, as we do in certain inversions including Headstand (Sirsasana) and Shoulderstand (Salamba Sarvangasana).

It’s challenging enough to create a neutral spine when we turn the world upside-down for headstand; the challenge increases hugely if our perception of neutral is skewed to begin with. Taking forward head carriage into Headstand means carrying our bodyweight in a way our body—including our vulnerable discs—isn’t designed to do.

Shoulderstand is another controversial pose, taking the forward head position of text neck and adding bodyweight to it; given how common tech neck is in yoga students, some argue that the therapeutic benefits of this pose may no longer be worth the risk of it reinforcing existing dysfunction.

How to reduce neck injury risk:

As in posterior pelvic tilt, the core of neck injury prevention is re-education: learning anew what a neutral head and neck position look and feel like so that we can choose when and how we load the structures of our neck, rather than allowing unconscious habits to do that for us.

• Practice finding and maintaining neutral head and neck in various orientations to gravity, from supine using the feedback of the floor, to upright with a wall behind the back of the head, then progressing to unsupported positions like Tadasana, Triangle (Trikonasana), Downward Facing Dog and Dolphin Pose (Ardha Pincha Mayurasana).

• If you do wish to practice Headstand, invest time and effort in building improved muscular stability in your shoulders so that (while neutral head and neck position is still crucial) you are able to efficiently carry the bulk of the load in your arms instead of your head.

Supported Shoulderstand (Salamba Sarvangasana)

• If you enjoy practicing Shoulderstand, experiment with stacking blankets under your shoulders to reduce the degree of neck flexion required to create a straight line in the remainder of your body, or stay flexed in your hips so that you are able to support more of your bodyweight through your arms and hands and carry less in your head and neck.

Any physical activity has its risks and yoga is no exception. However, the recent rise in reported yoga injuries may be less a reflection of the practice, and more related to the habits we take into it. One of the great benefits of yoga practice is the opportunity it creates for reflection; rather than giving up on our practice because of the risks it could entail, we can choose to use it to become more aware of our posture, and more mindful in the way it influences us.

See also Yoga to Improve Posture: Self-Assess Your Spine + Learn How to Protect It

[krisiunicornio]

Plus, how to fix each to stay safe when you practice.

Posture and injury are closely connected. Here are four common postural habits that have the potential to cause yoga injuries, plus the simple fixes that can help keep you safe.

Recent research suggests that yoga injuries are on the rise, but even the most devoted students among us practice for a mere fraction of the day. What we do the rest of the time—our posture and movement habits—has a far greater impact on our joints, muscles and fascia than our yoga practice.

So, while yoga might get the blame, sometimes a yoga pose is simply the straw that breaks the camel’s back, highlighting long-standing biomechanical imbalances created in our lives off the yoga mat.

Here are four common postural patterns to look out for, the poses or practices where they might set us up for increased injury risk, and some tips on how to re-create balance in the affected area.

See also Inside My Injury: A Yoga Teacher's Journey from Pain to Depression to Healing

Postural Pattern No. 1: Upper Cross Syndrome and biceps tendonitis.

Ever felt a nagging ache at the front of the head of your shoulder after a few too many sun salutations? This could be related to a common postural habit known as upper cross syndrome.

The Anatomy:

Many of our daily activities, including driving and typing, involve our arms working in front of our body. This pattern tends to shorten and tighten our anterior shoulder and chest muscles (including pectoralis major and minor plus anterior deltoid) while weakening our posterior shoulder and mid back muscles (including the rhomboids, middle trapezius and infraspinatus). This imbalance pulls the head of the humerus forward in its socket.

When we take this altered position into weight-bearing poses, especially when our elbows are bent and gravity adds to the forward pull on the shoulders, we tend to lay on the biceps tendon (the tendon of the long head of biceps brachii) over the front of our shoulder joint. With repetition, the extra load on the tendon could create irritation and inflammation, leading to a niggling pain on the front of our shoulder.

Due to its repetition in yoga classes, Four-Limbed Staff Pose (Chaturanga Dandasana) is the most obvious pose to be aware of. Bent elbow arm balances can also be an issue, including Crow Pose (Bakasana), Eight-Angle Pose (Astravakrasana) and Grasshopper or Dragonfly Pose (Maksikanagasana). Even Side Plank (Vasisthasana) can irritate the biceps tendon if we allow the head of our weight-bearing shoulder to displace forward toward our chest.

See also Yoga Anatomy: What You Need to Know About the Shoulder Girdle

How to reduce shoulder injury risk:

Humble Warrior arms in Warrior 1 Pose

• Soften chronic tension in your chest and anterior shoulders by incorporating both active and passive stretches for these muscles, such as humble warrior arms, reverse prayer position, or lying supine with arms out in a T-shape or cactus position (perhaps even with a rolled blanket or mat under your spine to create extra lift for your chest).

Reverse prayer position in Horse Pose

• Awaken your posterior shoulder muscles by utilizing arm positions that require active shoulder retraction or external rotation, such locust pose with T arm or cactus arm variations.

Chaturanga Dandasana

• Develop a more central weight-bearing position for the head of your shoulder in Chaturanga Dandasana by broadening your collarbones and turning your sternum forward. This position will be much easier to maintain if you stay higher in the pose, keeping your shoulders above elbow height. You might also consider skipping Chaturanga at times to build more variety into your yoga practice.

Postural Pattern No. 2: Lower Cross Syndrome and hamstring tendonitis

Another common yoga injury is pain in the proximal tendon of the hamstrings, where they attach to the sit bones at the base of the pelvis. This appears as a nagging, pulling pain just below the sit bones that often feels worse after stretching or sitting for long periods.

The Anatomy:

Most of us spend hours of each day sitting, and our soft tissues adjust to this habit. One such adjustment is the common muscular pattern called lower cross syndrome, where the hip flexors on the front of the pelvis and thighs (including the iliopsoas and rectus femoris) tend to become tight and the hip extensors on the back of the pelvis and thighs (including gluteus maximus and the hamstrings) tend to weaken, tilting the pelvis forward.

In yoga we often exacerbate this pattern by stretching our hamstrings far more often than we strengthen them. Over-stretching these weak muscles has the potential to irritate their tendinous attachment to the sit bones. The position of these tendons underneath the base of the pelvis also means that they are compressed every time we sit, potentially reducing their blood flow and making them slower to heal.

Every time we flex our hips, especially with straight legs, we lengthen the hamstrings. This makes the list of yoga poses to be aware a long one, including standing forward bends, seated forward bends, Extended Hand to Big Toe Pose (Utthita Hasta Padangusthasana), Pyramid Pose (Parsvottanasana), Splits (Hanumanasana), Standing Splits (Urdhva Prasarita Eka Padasana), Head to Knee Pose (Janu Sirsasana), Supine Hand to Big Toe Pose (Supta Padangusthasana), Downward Facing Dog, and others.

See also Get to Know Your Hamstrings: Why Both Strength & Length Are Essential

How to reduce your hamstring injury risk:

• Focus any hamstring stretches on the belly of the muscle. If you feel a stretch tugging on your sit bones when you stretch, move away from that sensation immediately by bending your knees or backing out of your full range of motion.

Bridge Pose (Setu Bandha Sarvangasana)

• Work on strengthening your hamstrings as often as you stretch them. Incorporate Locust Pose (Salabhasana) and Bridge Pose (Setu Bandha Sarvangasana) variations into your practice more often. You could also try stepping your feet a few inches further away from your torso in bridge pose to highlight hamstring contraction instead of glute contraction. Finally, keeping your hips square to the mat when you lift a leg behind you in Downward Facing Dog and the kneeling Balance Bird Dog Pose will highlight hamstring (and gluteus maximus) contraction.

Balance Bird Dog Pose

Postural Pattern No. 3: posterior pelvic tilt and lumbar disc injuries

If you’ve ever had a lumbar disc rupture or protrusion—or been one of the 80% of adults that have experienced any kind of low back pain—you’ll remember how vividly aware you became of the movements and positions that put pressure on your spine, and how many of those appeared in the average class.

The Anatomy:

Our column of vertebra is connected by two moveable facet joints at the back of the spine and are sandwiched together by intervertebral discs at the front of the spine. When we lean back or take the spine into extension (a backbend), we load the facet joints; when we lean forward or flex the spine (into a forward curl) we load to the discs. If we fold more deeply forward, add weight by reaching with our arms, add sheering force by twisting the spine, or alter our pelvic position by sitting, we significantly increase the load on our discs.

Not all of us experience Lower Cross Syndrome; for some, slouching in our seat creates the opposite postural pattern, sending our pelvis into posterior tilt. The altered pelvic position has flow-on effects, one of which is to flatten the natural curve in our lumbar spine, bringing it out of extension into slight flexion. This means that in what we perceive as our neutral posture we are already adding extra load on our intervertebral discs, before we even start to fold forward, add weight, or alter pelvic position.

In healthy discs, adding load isn’t necessarily a bad thing, but if our discs are damaged or degenerating, the extra force we exert in a yoga practice could be the last straw that leads to disc injury, causing the jelly like protein filling of our disc to leak out, potentially irritating neighboring nerves as well as reducing spine function in that area.

Any poses or movements that load the spinal discs are worth paying extra attention to. This includes seated forward folds like Paschimottanasana and Head to Knee Pose (Janu Sirsasana), Seated Twist (Ardha Matsyendrasana), as well as yoga transitions to and from standing like those in sun salutations between Mountain Pose (Tadasana) and Standing Forward Bend (Uttanasana), and between a Low Lunge and Warrior I (Virabhadrasana I).

See also What You Need to Know About Your Thoracic Spine

How to reduce your disc injury risk:

The overall theme of reducing risk injury is to use your yoga practice to develop keener awareness of your posture. Once you know what a truly neutral lumbar spine and pelvis feel like, you can make a deliberate decision as to whether to add load to the discs by flexing the spine, rather than allowing your posture to make the decision for you.

Warrior III (Virabhadrasana III)

• Using mirrors, photos, help from a friend, or the tactile feedback of the floor, wall, or a dowel stick behind your spine, practice creating neutral lumbar spine and pelvis in various orientations to gravity. Start supine (as in Savasana), progress to standing upright (Tadasana), then explore other standing poses like Extended Side Angle (Utthita Parsvakonasana) or Warrior III (Virabhadrasana III).

Paschimottanasana prep

• Pay particular attention to what is required to create a neutral spine and pelvis in seated poses; that might include propping your sit bones on the edge of a blanket to lift them away from the floor and guide the pelvis out of posterior tilt into a neutral position.

• Learn to maintain a neutral lumbar spine in movements that load the discs as well. The transitions between standing and folding forward, and vice versa, place particular load on the lumbar; using your core muscles and legs to share the workload is hugely supportive for the spinal discs - a helpful habit to take off the mat as well.

Postural Pattern No. 4: “tech neck” and neck injuries

Smart phones and other devices have become a dominant part of our lives, but the hours spent looking down at a screen can have unintended side-effects. Forward head carriage, also called text neck or tech neck, is a common pattern these days, thought to be driven by the habit of looking down at phones and other devices for hours of every day.

See also Yoga We Know You Need: 4 Smartphone Counterposes

The Anatomy:

Tech neck is a common scenario where the weight of our head tilts forward from its natural weight-bearing position. Like all the postural habits discussed here, it can alter the biomechanical patterns around the spine, in this case placing additional load on the discs in our cervical spine. This could be an issue in any yoga pose but the stakes increase dramatically when we add body weight to the equation, as we do in certain inversions including Headstand (Sirsasana) and Shoulderstand (Salamba Sarvangasana).

It’s challenging enough to create a neutral spine when we turn the world upside-down for headstand; the challenge increases hugely if our perception of neutral is skewed to begin with. Taking forward head carriage into Headstand means carrying our bodyweight in a way our body—including our vulnerable discs—isn’t designed to do.

Shoulderstand is another controversial pose, taking the forward head position of text neck and adding bodyweight to it; given how common tech neck is in yoga students, some argue that the therapeutic benefits of this pose may no longer be worth the risk of it reinforcing existing dysfunction.

How to reduce neck injury risk:

As in posterior pelvic tilt, the core of neck injury prevention is re-education: learning anew what a neutral head and neck position look and feel like so that we can choose when and how we load the structures of our neck, rather than allowing unconscious habits to do that for us.

• Practice finding and maintaining neutral head and neck in various orientations to gravity, from supine using the feedback of the floor, to upright with a wall behind the back of the head, then progressing to unsupported positions like Tadasana, Triangle (Trikonasana), Downward Facing Dog and Dolphin Pose (Ardha Pincha Mayurasana).

• If you do wish to practice Headstand, invest time and effort in building improved muscular stability in your shoulders so that (while neutral head and neck position is still crucial) you are able to efficiently carry the bulk of the load in your arms instead of your head.

Supported Shoulderstand (Salamba Sarvangasana)

• If you enjoy practicing Shoulderstand, experiment with stacking blankets under your shoulders to reduce the degree of neck flexion required to create a straight line in the remainder of your body, or stay flexed in your hips so that you are able to support more of your bodyweight through your arms and hands and carry less in your head and neck.

Any physical activity has its risks and yoga is no exception. However, the recent rise in reported yoga injuries may be less a reflection of the practice, and more related to the habits we take into it. One of the great benefits of yoga practice is the opportunity it creates for reflection; rather than giving up on our practice because of the risks it could entail, we can choose to use it to become more aware of our posture, and more mindful in the way it influences us.

See also Yoga to Improve Posture: Self-Assess Your Spine + Learn How to Protect It

[amyddaniels]

4 Common Postural Patterns That Cause Yoga Injuries

Plus, how to fix each to stay safe when you practice.

Posture and injury are closely connected. Here are four common postural habits that have the potential to cause yoga injuries, plus the simple fixes that can help keep you safe.

Recent research suggests that yoga injuries are on the rise, but even the most devoted students among us practice for a mere fraction of the day. What we do the rest of the time—our posture and movement habits—has a far greater impact on our joints, muscles and fascia than our yoga practice.

So, while yoga might get the blame, sometimes a yoga pose is simply the straw that breaks the camel’s back, highlighting long-standing biomechanical imbalances created in our lives off the yoga mat.

Here are four common postural patterns to look out for, the poses or practices where they might set us up for increased injury risk, and some tips on how to re-create balance in the affected area.

See also Inside My Injury: A Yoga Teacher's Journey from Pain to Depression to Healing

Postural Pattern No. 1: Upper Cross Syndrome and biceps tendonitis.

Ever felt a nagging ache at the front of the head of your shoulder after a few too many sun salutations? This could be related to a common postural habit known as upper cross syndrome.

The Anatomy:

Many of our daily activities, including driving and typing, involve our arms working in front of our body. This pattern tends to shorten and tighten our anterior shoulder and chest muscles (including pectoralis major and minor plus anterior deltoid) while weakening our posterior shoulder and mid back muscles (including the rhomboids, middle trapezius and infraspinatus). This imbalance pulls the head of the humerus forward in its socket.

When we take this altered position into weight-bearing poses, especially when our elbows are bent and gravity adds to the forward pull on the shoulders, we tend to lay on the biceps tendon (the tendon of the long head of biceps brachii) over the front of our shoulder joint. With repetition, the extra load on the tendon could create irritation and inflammation, leading to a niggling pain on the front of our shoulder.

Due to its repetition in yoga classes, Four-Limbed Staff Pose (Chaturanga Dandasana) is the most obvious pose to be aware of. Bent elbow arm balances can also be an issue, including Crow Pose (Bakasana), Eight-Angle Pose (Astravakrasana) and Grasshopper or Dragonfly Pose (Maksikanagasana). Even Side Plank (Vasisthasana) can irritate the biceps tendon if we allow the head of our weight-bearing shoulder to displace forward toward our chest.

See also Yoga Anatomy: What You Need to Know About the Shoulder Girdle

How to reduce shoulder injury risk:

Humble Warrior arms in Warrior 1 Pose

• Soften chronic tension in your chest and anterior shoulders by incorporating both active and passive stretches for these muscles, such as humble warrior arms, reverse prayer position, or lying supine with arms out in a T-shape or cactus position (perhaps even with a rolled blanket or mat under your spine to create extra lift for your chest).

Reverse prayer position in Horse Pose

• Awaken your posterior shoulder muscles by utilizing arm positions that require active shoulder retraction or external rotation, such locust pose with T arm or cactus arm variations.

Chaturanga Dandasana

• Develop a more central weight-bearing position for the head of your shoulder in Chaturanga Dandasana by broadening your collarbones and turning your sternum forward. This position will be much easier to maintain if you stay higher in the pose, keeping your shoulders above elbow height. You might also consider skipping Chaturanga at times to build more variety into your yoga practice.

Postural Pattern No. 2: Lower Cross Syndrome and hamstring tendonitis

Another common yoga injury is pain in the proximal tendon of the hamstrings, where they attach to the sit bones at the base of the pelvis. This appears as a nagging, pulling pain just below the sit bones that often feels worse after stretching or sitting for long periods.

The Anatomy:

Most of us spend hours of each day sitting, and our soft tissues adjust to this habit. One such adjustment is the common muscular pattern called lower cross syndrome, where the hip flexors on the front of the pelvis and thighs (including the iliopsoas and rectus femoris) tend to become tight and the hip extensors on the back of the pelvis and thighs (including gluteus maximus and the hamstrings) tend to weaken, tilting the pelvis forward.

In yoga we often exacerbate this pattern by stretching our hamstrings far more often than we strengthen them. Over-stretching these weak muscles has the potential to irritate their tendinous attachment to the sit bones. The position of these tendons underneath the base of the pelvis also means that they are compressed every time we sit, potentially reducing their blood flow and making them slower to heal.

Every time we flex our hips, especially with straight legs, we lengthen the hamstrings. This makes the list of yoga poses to be aware a long one, including standing forward bends, seated forward bends, Extended Hand to Big Toe Pose (Utthita Hasta Padangusthasana), Pyramid Pose (Parsvottanasana), Splits (Hanumanasana), Standing Splits (Urdhva Prasarita Eka Padasana), Head to Knee Pose (Janu Sirsasana), Supine Hand to Big Toe Pose (Supta Padangusthasana), Downward Facing Dog, and others.

See also Get to Know Your Hamstrings: Why Both Strength & Length Are Essential

How to reduce your hamstring injury risk:

• Focus any hamstring stretches on the belly of the muscle. If you feel a stretch tugging on your sit bones when you stretch, move away from that sensation immediately by bending your knees or backing out of your full range of motion.

Bridge Pose (Setu Bandha Sarvangasana)

• Work on strengthening your hamstrings as often as you stretch them. Incorporate Locust Pose (Salabhasana) and Bridge Pose (Setu Bandha Sarvangasana) variations into your practice more often. You could also try stepping your feet a few inches further away from your torso in bridge pose to highlight hamstring contraction instead of glute contraction. Finally, keeping your hips square to the mat when you lift a leg behind you in Downward Facing Dog and the kneeling Balance Bird Dog Pose will highlight hamstring (and gluteus maximus) contraction.

Balance Bird Dog Pose

Postural Pattern No. 3: posterior pelvic tilt and lumbar disc injuries

If you’ve ever had a lumbar disc rupture or protrusion—or been one of the 80% of adults that have experienced any kind of low back pain—you’ll remember how vividly aware you became of the movements and positions that put pressure on your spine, and how many of those appeared in the average class.

The Anatomy:

Our column of vertebra is connected by two moveable facet joints at the back of the spine and are sandwiched together by intervertebral discs at the front of the spine. When we lean back or take the spine into extension (a backbend), we load the facet joints; when we lean forward or flex the spine (into a forward curl) we load to the discs. If we fold more deeply forward, add weight by reaching with our arms, add sheering force by twisting the spine, or alter our pelvic position by sitting, we significantly increase the load on our discs.

Not all of us experience Lower Cross Syndrome; for some, slouching in our seat creates the opposite postural pattern, sending our pelvis into posterior tilt. The altered pelvic position has flow-on effects, one of which is to flatten the natural curve in our lumbar spine, bringing it out of extension into slight flexion. This means that in what we perceive as our neutral posture we are already adding extra load on our intervertebral discs, before we even start to fold forward, add weight, or alter pelvic position.

In healthy discs, adding load isn’t necessarily a bad thing, but if our discs are damaged or degenerating, the extra force we exert in a yoga practice could be the last straw that leads to disc injury, causing the jelly like protein filling of our disc to leak out, potentially irritating neighboring nerves as well as reducing spine function in that area.

Any poses or movements that load the spinal discs are worth paying extra attention to. This includes seated forward folds like Paschimottanasana and Head to Knee Pose (Janu Sirsasana), Seated Twist (Ardha Matsyendrasana), as well as yoga transitions to and from standing like those in sun salutations between Mountain Pose (Tadasana) and Standing Forward Bend (Uttanasana), and between a Low Lunge and Warrior I (Virabhadrasana I).

See also What You Need to Know About Your Thoracic Spine

How to reduce your disc injury risk:

The overall theme of reducing risk injury is to use your yoga practice to develop keener awareness of your posture. Once you know what a truly neutral lumbar spine and pelvis feel like, you can make a deliberate decision as to whether to add load to the discs by flexing the spine, rather than allowing your posture to make the decision for you.

Warrior III (Virabhadrasana III)

• Using mirrors, photos, help from a friend, or the tactile feedback of the floor, wall, or a dowel stick behind your spine, practice creating neutral lumbar spine and pelvis in various orientations to gravity. Start supine (as in Savasana), progress to standing upright (Tadasana), then explore other standing poses like Extended Side Angle (Utthita Parsvakonasana) or Warrior III (Virabhadrasana III).

Paschimottanasana prep

• Pay particular attention to what is required to create a neutral spine and pelvis in seated poses; that might include propping your sit bones on the edge of a blanket to lift them away from the floor and guide the pelvis out of posterior tilt into a neutral position.

• Learn to maintain a neutral lumbar spine in movements that load the discs as well. The transitions between standing and folding forward, and vice versa, place particular load on the lumbar; using your core muscles and legs to share the workload is hugely supportive for the spinal discs - a helpful habit to take off the mat as well.

Postural Pattern No. 4: “tech neck” and neck injuries

Smart phones and other devices have become a dominant part of our lives, but the hours spent looking down at a screen can have unintended side-effects. Forward head carriage, also called text neck or tech neck, is a common pattern these days, thought to be driven by the habit of looking down at phones and other devices for hours of every day.

See also Yoga We Know You Need: 4 Smartphone Counterposes

The Anatomy:

Tech neck is a common scenario where the weight of our head tilts forward from its natural weight-bearing position. Like all the postural habits discussed here, it can alter the biomechanical patterns around the spine, in this case placing additional load on the discs in our cervical spine. This could be an issue in any yoga pose but the stakes increase dramatically when we add body weight to the equation, as we do in certain inversions including Headstand (Sirsasana) and Shoulderstand (Salamba Sarvangasana).

It’s challenging enough to create a neutral spine when we turn the world upside-down for headstand; the challenge increases hugely if our perception of neutral is skewed to begin with. Taking forward head carriage into Headstand means carrying our bodyweight in a way our body—including our vulnerable discs—isn’t designed to do.

Shoulderstand is another controversial pose, taking the forward head position of text neck and adding bodyweight to it; given how common tech neck is in yoga students, some argue that the therapeutic benefits of this pose may no longer be worth the risk of it reinforcing existing dysfunction.

How to reduce neck injury risk:

As in posterior pelvic tilt, the core of neck injury prevention is re-education: learning anew what a neutral head and neck position look and feel like so that we can choose when and how we load the structures of our neck, rather than allowing unconscious habits to do that for us.

• Practice finding and maintaining neutral head and neck in various orientations to gravity, from supine using the feedback of the floor, to upright with a wall behind the back of the head, then progressing to unsupported positions like Tadasana, Triangle (Trikonasana), Downward Facing Dog and Dolphin Pose (Ardha Pincha Mayurasana).

• If you do wish to practice Headstand, invest time and effort in building improved muscular stability in your shoulders so that (while neutral head and neck position is still crucial) you are able to efficiently carry the bulk of the load in your arms instead of your head.

Supported Shoulderstand (Salamba Sarvangasana)

• If you enjoy practicing Shoulderstand, experiment with stacking blankets under your shoulders to reduce the degree of neck flexion required to create a straight line in the remainder of your body, or stay flexed in your hips so that you are able to support more of your bodyweight through your arms and hands and carry less in your head and neck.

Any physical activity has its risks and yoga is no exception. However, the recent rise in reported yoga injuries may be less a reflection of the practice, and more related to the habits we take into it. One of the great benefits of yoga practice is the opportunity it creates for reflection; rather than giving up on our practice because of the risks it could entail, we can choose to use it to become more aware of our posture, and more mindful in the way it influences us.

See also Yoga to Improve Posture: Self-Assess Your Spine + Learn How to Protect It