#what is the science behind yoga for making our body flexible

[lifetimeyogi]

Yoga for Flexibility - Stretching Techniques for All Levels

Yoga for Flexibility – 7 Stretching Techniques for All Levels Yoga, with its ancient roots, offers a holistic approach to physical and mental well-being. Among its numerous benefits, one of the standout features is its ability to enhance flexibility. Whether you’re a seasoned yogi or a beginner, incorporating specific stretching techniques into your practice can significantly improve flexibility…

[kegel-exercise]

German Hidden Exercises! Do This Every Morning | Kegel Exercise for Men To Increase Dragon Size Welcome to our channel! 🌟 In this video, we reveal a series of powerful German hidden exercises that you should do every morning to transform your health and boost your strength. Specifically designed for men, these Kegel exercises will help you increase your dragon size, improve your pelvic floor strength, and enhance overall performance. Why Kegel Exercises? Kegel exercises are not just for women; they are incredibly beneficial for men too. These exercises target the pelvic floor muscles, which play a crucial role in urinary control, sexual function, and core stability. Regular practice can lead to increased size, improved endurance, and better overall health. ⏱️TIMESTAMP⏱️ 00:00 Child Pose 00:25 Shin Box Switch 01:15 Table Top Bridge 01:40 Push-Up in Child Pose 02:05 One Leg Bridge R 02:30 One Leg Bridge What You'll Learn: The science behind Kegel exercises and their benefits for men Step-by-step instructions on performing German hidden exercises Tips on incorporating these exercises into your daily morning routine How consistent practice can lead to noticeable improvements in your dragon size and power Benefits of Morning Kegel Exercises: Strengthen pelvic floor muscles Enhance sexual performance and stamina Improve urinary control and prostate health Increase confidence and overall well-being Follow Along: Join us as we guide you through each exercise with clear, easy-to-follow instructions. Make these exercises a part of your morning routine and experience the benefits firsthand. Don't Forget to Subscribe! If you enjoyed this video and found it helpful, please like, comment, and subscribe to our channel for more health and fitness tips. Hit the bell icon to stay updated with our latest videos. Share Your Progress: We love hearing from you! Share your progress and experiences in the comments below. Have any questions or suggestions? Drop them in the comments, and we’ll get back to you. Stay Connected: Follow us on social media for more tips, updates, and exclusive content! Related Videos: Kegel Exercises for Men | Boost Your Performance Morning Stretch Routine | Full Body Flexibility Top 10 Exercises to Increase Stamina 💪🏼 ⏩ https://www.youtube.com/watch?v=q1W7gaBjpP4 💪🏼 ⏩ https://www.youtube.com/watch?v=WcJA-C7q5DI 💪🏼 ⏩ https://www.youtube.com/watch?v=hlJD7WDqxB8 💪🏼 ⏩ https://www.youtube.com/watch?v=pJMkS2iROu8 kegel inches in max 10 days increase dragon size workout increase dragon increase dragon size with picture increase dragon exercise increase strengthening exercises during pregnancy pelvic floor strengthening exercises for males pelvic floor strengthening exercises for men pelvic floor strengthening workout pelvic floor strengthening device pelvic floor strengthening exercises for pregnant women pelvic floor strengthening frequency pelvic floor strengthening yoga poses pelvic floor strengthening yoga pelvic floor strengthening men pelvic floor strengthening postpartum #KegelExercises #MenHealth #IncreaseDragonSize #PelvicFloorStrength #BoostDragonPower #FitnessForMen #healthyliving #yoga #stretching #warmup #workoutfromhome #KegelExercisesForMen #MensFitness #PelvicHealth #MaleFitness #StrengthTraining #MensWellness #ImprovePerformance #StrongerTogether #HealthyLifestyle #BoostEndurance #fitnessgoals #KegelExercises #PelvicFloorHealth #PelvicFloorExercises #CoreStrength #FitnessTips #HealthAndWellness #KegelWorkout #ExerciseRoutine #StrongCore #WellnessJourney #FitLifestyle #BodyMindConnection #GermanHiddenExercises #KegelExercisesForMen #IncreaseDragonSize #MorningWorkout #PelvicFloorStrength #MenHealth #FitnessRoutine #BoostPerformance

[magic1aitools]

The Science Behind Meditation: How It Affects Your Brain and Consciousness

Article Outline Introduction

What is meditation? Importance of meditation in modern life The Brain and Consciousness

Understanding the brain and its functions The concept of consciousness The Effects of Meditation on the Brain

Brainwave patterns during meditation Increased gray matter and brain plasticity Improved focus and attention Meditation and Emotional Well-being

Stress reduction and cortisol levels Enhanced emotional regulation Positive effects on mental health Altered States of Consciousness

Exploring different states of consciousness Meditation and altered states Transcendental experiences Mindfulness and Self-Awareness

Cultivating mindfulness through meditation Increased self-awareness and introspection Improved decision-making and emotional intelligence Meditation and Cognitive Abilities

Enhanced memory and learning Increased creativity and problem-solving skills Improved cognitive flexibility The Role of Meditation in Physical Health

Boosting the immune system Lowering blood pressure and heart rate Pain management and improved sleep The Link Between Meditation and Longevity

Telomeres and cellular aging Anti-aging effects of meditation Promoting overall well-being and longevity Combining Meditation with Other Practices

Yoga and meditation Mindfulness-based therapies Incorporating meditation into daily life Conclusion

FAQs

Can anyone meditate, regardless of their religious beliefs? How long does it take to experience the benefits of meditation? Can meditation cure mental illnesses? Can meditation be practised while lying down? What are some tips for beginners to start meditating?

The Science Behind Meditation: How It Affects Your Brain and Consciousness Introduction

In today's fast-paced world filled with constant distractions, finding moments of calm and inner peace has become essential. This is where meditation comes into play. Meditation is a centuries-old practice that involves focusing the mind and achieving a state of deep relaxation. But what exactly happens in our brain and consciousness when we meditate? In this article, we will explore the science behind meditation and uncover its profound effects on the brain and consciousness.

The Brain and Consciousness

Before delving into the effects of meditation, it is important to understand the brain and consciousness. The brain is a complex organ responsible for controlling our thoughts, emotions, and bodily functions. Consciousness, on the other hand, refers to our awareness of ourselves and the world around us. It is the subjective experience of being alive.

The Effects of Meditation on the Brain

When we meditate, our brain undergoes significant changes. Research has shown that meditation alters our brainwave patterns, shifting them from the fast-paced beta waves associated with active thinking to the slower alpha and theta waves associated with relaxation and deep focus. This shift in brainwave activity induces a state of calm and clarity.

Moreover, regular meditation has been found to increase the gray matter in specific brain regions. Gray matter is responsible for processing information, regulating emotions, and controlling attention. By increasing gray matter, meditation enhances these cognitive functions, resulting in improved focus, attention, and emotional regulation.

Meditation and Emotional Well-being

One of the key benefits of meditation is its positive impact on emotional well-being. Stress has become a prevalent issue in modern life, and chronic stress can have detrimental effects on our mental health. Meditation acts as a powerful stress reduction tool by lowering the levels of cortisol, the stress hormone, in our bodies. This reduction in cortisol leads to decreased anxiety and improved overall emotional well-being

Additionally, meditation enhances emotional regulation. It allows individuals to develop a greater sense of self-awareness and the ability to observe their emotions without judgment. This awareness and acceptance of emotions lead to a more balanced and positive emotional state.

Furthermore, numerous studies have shown that meditation can have a significant impact on mental health. It has been found to reduce symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD). By promoting relaxation and reducing the activity of the brain's default mode network, meditation helps individuals break free from negative thought patterns and cultivate a more positive mindset.

Altered States of Consciousness

Meditation has long been associated with altered states of consciousness. These states go beyond the ordinary waking state and can involve experiences of deep tranquility, profound insights, or a sense of unity with the universe. Through consistent practice, individuals can access these transcendent states and tap into their inner wisdom and spiritual growth.

Mindfulness and Self-Awareness

Mindfulness, a key component of meditation, involves paying attention to the present moment without judgment. This practice cultivates self-awareness and allows individuals to observe their thoughts, feelings, and sensations with clarity. By developing mindfulness through meditation, individuals can gain a deeper understanding of themselves and their patterns of behavior, leading to personal growth and transformation.

Moreover, meditation enhances introspection, which is the ability to reflect on one's thoughts and inner experiences. This introspective capacity helps individuals gain insights into their beliefs, values, and desires. With increased self-awareness and introspection, individuals can make more conscious choices, improve decision-making, and develop greater emotional intelligence.

Meditation and Cognitive Abilities

In addition to its emotional benefits, meditation has a profound impact on cognitive abilities. Regular meditation practice has been linked to improved memory and learning capabilities. By enhancing the connectivity and efficiency of neural networks, meditation facilitates the consolidation of new information and retrieval of stored memories.

Furthermore, meditation boosts creativity and problem-solving skills. By quieting the mind and allowing thoughts to flow freely, individuals can tap into their creative potential. This creative state of mind often leads to innovative ideas, unique perspectives, and solutions to complex problems.

The Role of Meditation in Physical Health

While meditation primarily focuses on the mind, it also has significant implications for physical health. Research has shown that meditation boosts the immune system, enhancing the body's ability to fight off infections and diseases. It also helps regulate blood pressure and heart rate, leading to a healthier cardiovascular system.

Moreover, meditation has been found to be an effective tool for pain management. By redirecting attention away from pain signals and increasing the release of endorphins, the body's natural painkillers, meditation can reduce the perception of pain and provide relief.

Additionally, meditation promotes improved sleep quality. By calming the mind and reducing stress, it helps individuals achieve a state of deep relaxation, facilitating a restful night's sleep.

The Link Between Meditation and Longevity

Recent research has explored the fascinating connection between meditation and longevity. Telomeres, the protective caps at the ends of our chromosomes, play a crucial role in cellular aging. Shortened telomeres are associated with aging and age-related diseases. Studies have shown that regular meditation practice can lengthen telomeres, effectively slowing down cellular aging and promoting longevity.

Furthermore, meditation's overall impact on well-being contributes to a longer and healthier life. By reducing stress, improving mental health, and promoting positive lifestyle choices, meditation becomes a powerful tool for increasing longevity and enjoying a fulfilling life.

Combining Meditation with Other Practices

Meditation can be combined with other practices to enhance its benefits. For example, practising yoga alongside meditation can deepen the mind-body connection and promote physical flexibility and strength. Mindfulness-based therapies, such as mindfulness-based

cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR), integrate meditation into therapeutic approaches to address various mental health conditions, such as depression and anxiety. These programs combine meditation with cognitive-behavioral techniques to enhance well-being and promote self-care.

Moreover, incorporating meditation into daily life can amplify its effects. By setting aside dedicated time for meditation each day, individuals can establish a consistent practice and reap the benefits in the long term. Additionally, integrating mindfulness into everyday activities, such as mindful eating or mindful walking, brings a sense of presence and mindfulness into all aspects of life.

Conclusion

Meditation is far more than just a relaxation technique—it is a transformative practice that has a profound impact on the brain and consciousness. From altering brainwave patterns to improving emotional well-being, cognitive abilities, and physical health, the scientific evidence supporting the benefits of meditation continues to grow.

By cultivating mindfulness, self-awareness, and a deeper connection with oneself, individuals can experience enhanced well-being, reduced stress, and improved overall quality of life. The regular practice of meditation holds the potential to unlock our inner potential, promote personal growth, and lead to a greater sense of peace and fulfillment.

Frequently Asked Questions (FAQs)

Can anyone meditate, regardless of their religious beliefs?

Yes, meditation is a practice that can be embraced by people of all religions or no religious affiliation. It is a secular practice that focuses on cultivating mindfulness and inner peace. How long does it take to experience the benefits of meditation?

The benefits of meditation can vary from person to person. Some individuals may notice positive effects after just a few sessions, while for others, it may take longer. Consistency and regular practice are key to experiencing the full benefits of meditation. Can meditation cure mental illnesses?

While meditation can have a positive impact on mental health, it is not a substitute for professional treatment. It can complement therapy and medication in managing mental illnesses, but it is essential to seek appropriate medical support when needed. Can meditation be practiced while lying down?

Yes, meditation can be practiced in various postures, including lying down. However, it is important to maintain a state of alertness and avoid falling asleep during the practice. What are some tips for beginners to start meditating?

Begin with short sessions, gradually increasing the duration over time. Find a quiet and comfortable space, focus on your breath or a specific object, and gently bring your attention back whenever your mind wanders. Experiment with different techniques to find what works best for you.

[5amfitclub]

Unlock Your Potential with Nude Stretching Workouts: A New Way to Boost Flexibility and Motivation

Stretching is a cornerstone of fitness, and if you're looking to take it to the next level, nude stretching workouts might be the innovative boost you need. Combining the timeless benefits of stretching with the confidence and freedom of nude fitness, nude stretching workouts are redefining how we approach flexibility, health, and motivation.

At 5AM Fit Club, we’re not just about working out—we’re about transforming the way you move, stretch, and achieve your fitness goals, all from the comfort of your home.

Why Choose Nude Stretching Workouts?

If the idea of stretching in your natural state feels a little unconventional, let’s dive into the benefits of nude stretching workouts and why they’re gaining popularity among fitness enthusiasts:

1. Enhanced Body Awareness

When you eliminate restrictive clothing, you become more in tune with your body’s natural movements. Nude stretching workouts allow you to focus on your form, alignment, and flexibility without distractions.

2. Improved Flexibility

Stretching is all about reaching new limits, and nude stretching workouts give you the freedom to move fully and naturally. Whether you're working on a deep hamstring stretch or a chest opener, the lack of clothing allows for a more seamless range of motion.

3. Boosted Confidence

Nude fitness, including stretching, helps you embrace your body as it is. With every session, you'll build self-esteem and confidence—not just in how you look but in what your body can do.

4. Convenience at Home

5. Increased Motivation

It’s no secret—most people struggle with motivation to work out. Nude stretching workouts offer a unique twist, making each session exciting and visually engaging. Motivation doesn’t have to come from within; sometimes, it’s about setting the right vibe.

Types of Nude Stretching Workouts to Explore

At 5AM Fit Club, we offer a variety of stretching routines led by our professional trainers to suit every level, from beginner to advanced. Here are a few options to get you started:

1. Nude Dynamic Stretching

2. Nude Static Stretching

For a deeper stretch, static routines focus on holding poses for longer durations. Poses like the seated forward bend or butterfly stretch help elongate your muscles and increase flexibility over time.

3. Nude Yoga Stretches

Combining mindfulness with movement, nude yoga stretches such as Downward Dog, Cobra Pose, and Child’s Pose bring relaxation and alignment to your body and mind.

4. Nude Assisted Stretching

Grab a strap, towel, or even a wall to deepen your stretches. These workouts are great for targeting hard-to-reach areas like hamstrings and shoulders.

The Digital Advantage: Nude Stretching Workouts at 5AM Fit Club

Our nude stretching workouts are designed to bring the expertise of a fitness studio to your screen. Whether you prefer beginner-friendly routines or advanced-level stretches like our Deep Stretch: Master Your Flexibility workout led by Trainer Flo, our digital platform caters to all fitness levels.

With stunning visuals, expert guidance, and an artistic approach, 5AM Fit Club makes fitness fun and motivating. Plus, you’ll enjoy the privacy and convenience of working out at home.

Ready to Try Nude Stretching Workouts?

At 5AM Fit Club, we’re offering 8 free sample workouts, including nude stretching routines, so you can experience the benefits firsthand. Curious about what makes our platform unique? Explore the beauty, science, and motivation behind nude fitness.

👉 Try our free sample workouts here: 5amfitclub.com/updates

And if you’re ready to commit to transforming your health and fitness, check out our membership plans designed to fit every lifestyle.

👉 Explore our plans and pricing here: 5amfitclub.com/plans-pricing-1

A Disclaimer Before You Begin

Before starting any new fitness or stretching routine, consult with your doctor or a fitness professional, especially if you have any pre-existing conditions. These workouts are based on personal experiences and are not medical advice.

Nude stretching workouts aren’t just about fitness—they’re about freedom, confidence, and embracing the beauty of what your body can achieve. Join 5AM Fit Club and see how we’re transforming lives one stretch at a time.

[aging-backwards-blog]

Premature Aging and the Genki System: Science or Myth?

Aging is inevitable—there’s no getting around it. But what if we could delay its effects? The idea of fighting back against premature aging has become a hot topic in health and wellness circles, with many claiming to have discovered the secret to looking and feeling younger for longer. Among these claims, one that stands out is the Genki System, a holistic health practice rooted in traditional Japanese wellness principles. But is the Genki System truly effective in combating premature aging, or is it just another myth?

In this post, we’ll explore the science behind premature aging, how the Genki System works, and whether it really lives up to its promises—or if it’s just another wellness trend.

What is Premature Aging?

Premature aging refers to the process of experiencing age-related physical and mental changes earlier than expected. While aging is natural, premature aging can manifest in several ways:

Wrinkles and Fine Lines: Skin loses elasticity, and collagen production decreases.

Loss of Muscle Mass: As you age, muscle mass naturally declines, leading to weaker muscles and joints.

Declining Energy Levels: People experiencing premature aging often feel fatigued or sluggish.

Cognitive Decline: A reduction in memory, focus, and mental clarity can occur earlier in life for some individuals.

Chronic Illness: Conditions like heart disease, diabetes, and arthritis are often linked with accelerated aging.

While genetics play a role, lifestyle factors such as poor diet, lack of exercise, excessive stress, and environmental toxins can contribute to premature aging. This is where the Genki System claims to make a difference.

What is the Genki System?

The Genki System is a holistic approach to health inspired by traditional Japanese practices, focusing on the cultivation of vitality, energy, and overall well-being. The word "Genki" roughly translates to vitality, energy, or health in Japanese, and the system is built around the idea that cultivating high energy and balancing the body’s physical, mental, and emotional states can slow down or even reverse some signs of aging.

The system combines elements of mind-body practices, including:

Physical exercises like Tai Chi, Qi Gong, and Yoga to improve flexibility, circulation, and strength.

Nutrition that emphasizes whole, anti-inflammatory foods rich in antioxidants, healthy fats, and vitamins.

Mindfulness and Stress Reduction through meditation, deep breathing, and relaxation techniques to manage stress and promote mental clarity.

Emotional Well-being practices that help reduce negative emotional states and encourage a positive outlook on life.

But the question remains: does the Genki System actually work in preventing premature aging? Let's take a closer look at the science behind it.

The Science of Aging: Is Premature Aging Reversible?

To understand whether the Genki System can really combat premature aging, we first need to understand the science behind aging itself. Aging is a complex biological process influenced by genetics, environmental factors, and lifestyle choices. At the cellular level, the process of aging involves several key mechanisms:

Cellular Senescence: As we age, our cells lose their ability to divide and function properly, which leads to tissue degeneration.

Oxidative Stress: Free radicals produced by environmental toxins and metabolic processes cause damage to cells and DNA, accelerating aging.

Inflammation: Chronic low-grade inflammation, often triggered by poor diet and stress, accelerates aging and increases the risk of age-related diseases.

Mitochondrial Dysfunction: The mitochondria, which power our cells, lose efficiency over time, leading to reduced energy production and cellular damage.

The idea behind anti-aging strategies is to counteract these processes by encouraging cellular repair, reducing inflammation, boosting energy production, and protecting against oxidative damage. This is where the Genki System may have an edge.

Can the Genki System Really Help Prevent Premature Aging?

Let’s break down how the Genki System aligns with modern scientific understanding of aging and whether it can actually have a positive impact on the aging process.

1. Movement and Physical Exercise: Boosting Circulation and Muscle Health

One of the most important factors in slowing down the effects of aging is maintaining physical health—especially muscle mass and joint function. Regular exercise helps improve circulation, which is crucial for nourishing tissues and eliminating waste products from the body. Additionally, physical activity reduces the risk of chronic conditions like heart disease and diabetes.

Science says: Studies consistently show that regular exercise can delay or reverse the effects of premature aging. For example, resistance training has been shown to prevent muscle loss, and aerobic exercise is beneficial for improving cardiovascular health. Tai Chi and Qi Gong, two practices central to the Genki System, have been shown to improve balance, flexibility, and strength, particularly in older adults.

How the Genki System helps: The Genki System incorporates gentle yet powerful movement practices, such as Tai Chi and Yoga, which increase blood flow, reduce muscle stiffness, and improve flexibility. These exercises support overall vitality by maintaining physical strength, improving posture, and increasing energy levels—all of which are key to aging gracefully.

2. Nutrition: Reducing Inflammation and Oxidative Stress

Diet plays a significant role in the aging process. A diet rich in antioxidants, healthy fats, and anti-inflammatory foods can help reduce oxidative stress, inflammation, and prevent cellular damage—all major contributors to premature aging.

Science says: Antioxidants from fruits, vegetables, nuts, and seeds neutralize free radicals, protecting the body from oxidative stress. Omega-3 fatty acids from fish and plant-based sources help reduce inflammation, which is linked to aging and chronic diseases.

How the Genki System helps: The Genki System emphasizes a whole-food, plant-based diet rich in antioxidant-rich fruits and vegetables, healthy fats (like those from fish, nuts, and seeds), and lean proteins. The system also promotes mindfulness around food choices, encouraging individuals to eat with intention and focus. This combination helps protect cells from damage and supports healthy aging.

3. Mindfulness and Stress Reduction: Fighting the Aging Effects of Chronic Stress

Chronic stress accelerates aging by triggering the release of cortisol, a hormone that, when chronically elevated, damages collagen and other important tissues in the body. Managing stress is essential for reducing premature aging.

Science says: Mindfulness meditation and relaxation techniques have been shown to reduce cortisol levels, lower blood pressure, and improve immune function. Chronic stress is also linked to premature aging at the cellular level, causing DNA damage and accelerating the aging process.

How the Genki System helps: The Genki System incorporates mindfulness practices like meditation, deep breathing, and visualization exercises. These techniques reduce stress, promote emotional balance, and improve mental clarity—all of which can have a direct impact on aging by reducing inflammation and protecting the body from the damaging effects of stress.

4. Emotional Well-being: A Positive Mindset for Aging Gracefully

Emotional health plays a key role in aging. Negative emotions, chronic stress, and unresolved trauma can contribute to physical illness and accelerate aging. Conversely, emotional well-being and a positive mindset are linked to longer life expectancy and better health outcomes.

Science says: Positive emotional states have been linked to lower levels of inflammation, improved immune function, and a reduced risk of age-related diseases. Cultivating a positive outlook and managing emotions is critical for maintaining vitality as we age.

How the Genki System helps: The Genki System emphasizes emotional health by encouraging practices like gratitude, self-compassion, and mindfulness. By reducing negative emotional patterns and fostering resilience, the system helps individuals age with a positive, balanced mindset—an essential aspect of healthy aging.

Is the Genki System a Science-Backed Solution or Just a Myth?

The science behind premature aging is complex, but it’s clear that lifestyle choices—such as exercise, diet, stress management, and emotional health—play a significant role in determining how we age. While no system or practice can completely halt aging, the Genki System offers a holistic approach that aligns with modern scientific understanding of health and aging.

By combining mindful movement, nutritious eating, stress reduction, and emotional well-being, the Genki System provides a powerful toolkit for slowing down premature aging and promoting vitality and longevity. It’s not a myth—it’s a scientifically grounded approach to optimizing your health and living a more youthful, energized life.

So, while the Genki System may not turn back the clock, it certainly helps you age more gracefully, with more energy, strength, and clarity. If you're looking for a way to embrace aging while maintaining your vitality, the Genki System is a science-backed approach worth considering.

[maashaktiyogbali]

How Yoga Affects Your Mental Health: A Holistic Approach

At Maa Shakti Yog Bali, a renowned Yoga Teacher Training School in Ubud, Bali, we emphasize the profound impact yoga has on both the body and the mind. While many people come to yoga for its physical benefits—flexibility, strength, and balance—the mental health benefits of yoga are equally, if not more, transformative. In this blog, we explore how yoga positively influences your mental well-being and how this ancient practice offers a holistic approach to managing modern stressors.

The Science Behind Yoga and Mental Health

Yoga is more than just a physical exercise; it is a practice that connects mind, body, and spirit. By integrating mindful breathing (Pranayama), postures (Asanas), and meditation (Dhyana), yoga helps cultivate a sense of balance and harmony. But what exactly happens in your brain when you practice yoga?

Research shows that yoga increases levels of gamma-aminobutyric acid (GABA), a neurotransmitter associated with reducing anxiety and improving mood. In addition, yoga can reduce cortisol levels—the hormone responsible for stress—making it a powerful tool for stress management.

1. Reducing Stress and Anxiety

Modern life can often leave us feeling overwhelmed. Yoga’s focus on deep, mindful breathing and intentional movement helps calm the nervous system, shifting the body from a "fight-or-flight" response to a "rest-and-digest" state. At Maa Shakti Yog Bali, our instructors emphasize the importance of deep breathing exercises like Nadi Shodhana (alternate nostril breathing) and Ujjayi (victorious breath), which are especially effective in calming the mind and reducing anxiety.

Yoga also encourages mindfulness, which brings your attention to the present moment, allowing you to let go of worries about the past or future. This practice of staying present can significantly reduce symptoms of anxiety and help manage chronic stress.

2. Alleviating Depression

Yoga has been shown to boost serotonin production, which is often referred to as the "feel-good" hormone. Serotonin levels are typically lower in people who experience depression, so incorporating yoga into your daily routine can help uplift your mood.

At Maa Shakti Yog Bali, we incorporate heart-opening poses like Ustrasana (Camel Pose) and Bhujangasana (Cobra Pose) into our classes. These postures are known to enhance feelings of well-being, release emotional blockages, and invite a sense of lightness and positivity into your life.

3. Improving Sleep Quality

Insomnia and poor sleep quality are often linked to stress, anxiety, and depression. By engaging in a regular yoga practice, particularly with relaxing poses such as Supta Baddha Konasana (Reclining Bound Angle Pose) or Balasana (Child's Pose), you can promote better sleep. These poses relax the nervous system and prepare the body for deep rest.

Our teachers at Maa Shakti Yog Bali encourage a bedtime routine that includes gentle yoga and Pranayama to ease you into a state of relaxation, ultimately improving your sleep patterns.

4. Enhancing Emotional Resilience

Life is full of challenges, but practicing yoga equips you with the mental resilience needed to face those challenges with grace and strength. Through regular practice, yoga teaches you to cultivate patience, self-compassion, and acceptance. You learn to embrace discomfort, both on and off the mat, making it easier to handle emotional ups and downs.

Poses like Virabhadrasana (Warrior Pose) and Adho Mukha Vrksasana (Handstand) are not only physically demanding but also mentally challenging. As you overcome the physical difficulty, you also strengthen your mind’s ability to persevere in the face of adversity.

5. Building Self-Awareness and Mindfulness

Self-awareness is one of the core aspects of mental well-being, and yoga helps foster this quality. Through consistent practice, you become more attuned to your body and emotions, learning to recognize the early signs of stress, anxiety, or negative thought patterns.

At Maa Shakti Yog Bali, we guide our students in cultivating mindfulness both on and off the mat. This increased self-awareness can help you respond more effectively to life’s challenges, making you less likely to be reactive or overwhelmed by emotions.

6. Cultivating a Sense of Community

Yoga also has the power to foster connection and belonging. In our teacher training programs at Maa Shakti Yog Bali, we emphasize the importance of Sangha, or community. Practicing yoga in a group setting not only deepens your practice but also creates a support system where you can share experiences, challenges, and triumphs. The sense of community helps combat feelings of isolation, which are often linked to mental health struggles.

The Holistic Power of Yoga

At its core, yoga is a holistic practice that treats the individual as a whole—body, mind, and spirit. By regularly engaging in yoga, you are giving yourself the tools to improve your mental well-being. Whether you’re dealing with stress, anxiety, depression, or simply looking for more balance in your life, yoga can be a powerful ally.

At Maa Shakti Yog Bali, we are dedicated to teaching not just the physical postures, but the full spectrum of yoga as a path to mental and emotional well-being. Our Yoga Teacher Training Programs integrate yoga philosophy, meditation, breathwork, and asana practice to create a truly transformative experience.

Final Thoughts

Yoga is not a one-size-fits-all solution, but its holistic approach makes it one of the most effective ways to manage mental health. Whether you are a seasoned practitioner or just starting your journey, integrating yoga into your daily routine can have a profound impact on your emotional and mental well-being.

Join us at Maa Shakti Yog Bali, and embark on a transformative journey where you will not only deepen your physical practice but also enhance your mental health and emotional resilience.

[bitchystrangerqueen]

Unveiling the Secrets of the Baxobaso Waist Trimmer Trainer Sweat Belt: Your Path to a Slimmer Waist

Introduction

In a world where fitness and wellness are paramount, many of us strive to achieve our dream bodies and maintain a healthy lifestyle. If you’re on a journey to shed those stubborn pounds around your midsection, you’ve likely come across various fitness accessories promising to help you reach your goals. One such product that has garnered attention recently is the Baxobaso Waist Trimmer Trainer Sweat Belt.

In this comprehensive blog, we will delve into the intricacies of the Baxobaso Waist Trimmer, exploring its features, benefits, and how it can be an effective tool in your quest to achieve a slimmer waist and a healthier body.

Chapter 1: Understanding the Basics

Before we dive into the details, let’s start with the fundamentals. What exactly is the Baxobaso Waist Trimmer Trainer Sweat Belt? Simply put, it’s a fitness accessory designed to help you enhance your workout by increasing sweat production around your midsection. By wearing this belt during exercise, it aims to target the lower belly fat and boost calorie burn.

Chapter 2: The Science Behind Sweating

Sweating is the body’s natural way of regulating temperature and detoxifying. When you exercise, your body naturally produces sweat to cool down. However, the Baxobaso Sweat Belt takes this process to the next level. It traps heat around your waist, causing you to sweat profusely, which can lead to increased calorie expenditure and potentially accelerated fat loss.

Chapter 3: Features and Design

The Baxobaso Waist Trimmer Trainer Sweat Belt boasts several features that make it a popular choice among fitness enthusiasts:

High-Quality Materials: The belt is typically made of neoprene, a durable and sweat-resistant material known for its flexibility and comfort.

Adjustable Fit: Most Baxobaso belts come with a Velcro closure, allowing for a customizable fit to accommodate various body sizes.

Wide Coverage: The belt is designed to cover your entire midsection, providing support and compression to the lower back and abdominal muscles.

Anti-Slip Technology: Many Baxobaso belts include a non-slip inner lining to prevent it from moving during workouts, ensuring it stays in place for the duration of your exercise routine.

Stylish Design: With a sleek and modern design, the Baxobaso Sweat Belt is a fashionable fitness accessory.

Chapter 4: Benefits of the Baxobaso Waist Trimmer

Now, let’s explore the myriad of benefits that come with using the Baxobaso Waist Trimmer Trainer Sweat Belt:

Increased Sweating: As mentioned earlier, this belt intensifies the sweating process, helping you shed water weight and potentially burn more calories during your workouts.

Enhanced Workout Efficiency: By promoting heat retention and improving blood circulation in your midsection, the belt can help you get more out of your exercise routine.

Core Support: The Baxobaso belt offers abdominal and lower back support, reducing the risk of injury and providing stability during workouts.

Motivation Booster: Many users find that seeing the amount of sweat produced during their workouts is motivating, helping them stay consistent with their fitness goals.

Versatility: You can wear the Baxobaso Sweat Belt during a wide range of exercises, including cardio, strength training, and even yoga.

Chapter 5: Tips for Effective Use

To maximize the benefits of the Baxobaso Waist Trimmer Trainer Sweat Belt, here are some tips to keep in mind:

Start Slowly: If you’re new to waist trimming belts, begin with shorter workouts and gradually increase the duration as your body adjusts.

Stay Hydrated: Since you’ll be sweating more, it’s essential to stay well-hydrated during your workouts to prevent dehydration.

Combine with a Balanced Diet: Remember that spot reduction isn’t a proven method for fat loss. Pair your belt with a healthy diet and a well-rounded fitness routine for optimal results.

Consult a Professional: If you have any underlying medical conditions or concerns, consult with a healthcare professional before using a waist trimmer belt.

Chapter 6: Real User Experiences

To provide a well-rounded perspective, let’s hear from real users who have incorporated the Baxobaso Waist Trimmer Trainer Sweat Belt into their fitness routines. Their experiences can offer valuable insights into the effectiveness of this product.

User Testimonial 1: “I’ve been using the Baxobaso Sweat Belt for three months now, and I’m thrilled with the results. I can feel the sweat pouring out during my workouts, and I’ve definitely noticed a reduction in my waistline. It’s become a staple in my fitness routine.”

User Testimonial 2: “I was skeptical at first, but after a few weeks of using the Baxobaso Waist Trimmer, I’m a believer. It’s comfortable to wear, doesn’t slip, and I’ve seen a significant improvement in my midsection. I highly recommend it!”

Chapter 7: Conclusion

In conclusion, the Baxobaso Waist Trimmer Trainer Sweat Belt can be a valuable addition to your fitness arsenal, especially if you’re looking to target lower belly fat and enhance your workouts. While it’s not a magical solution and should be used in conjunction with a balanced diet and regular exercise, it has the potential to accelerate your fitness progress and help you achieve a slimmer waist.

Remember that consistency and dedication are key to any fitness journey. If you decide to try the Baxobaso Waist Trimmer, do so with realistic expectations and a commitment to a healthy lifestyle. Your path to a healthier, slimmer you starts with the first step, and the Baxobaso Sweat Belt could be the boost you need to get there.

[thepinklotusacademia]

Yoga Apparels: The Unsung Hero of Your Yoga Practice

Yoga Apparels: The Unsung Hero of Your Yoga Practice

The right yoga apparels can make the difference between a satisfying, tranquil session and an hour of discomfort and distraction. This article will guide you through the importance of Yoga apparels while doing Yoga.

The World of Yoga Apparels

History of Yoga Apparels

Let's roll back the centuries and dip our toes into the river of history. Did you know that yoga, the ancient practice hailing from India, didn't have specific apparels in the beginning? Early practitioners wore loose, comfortable clothing made from natural materials. With the evolution of yoga and its widespread adoption, the need for specialized yoga apparels emerged. Today, these apparels are an integral part of the global yoga community.

Modern Yoga Apparels

Step into a modern yoga studio, and you'll find a rainbow of yoga apparels. They come in various shapes, sizes, colors, and fabrics. From body-hugging yoga pants to breathable tops, there's a vast array of choices available. Modern yoga apparels are designed to offer comfort, flexibility, and durability, optimizing your yoga experience.

The Science Behind Yoga Apparels

Fabric and Breathability

Ever wondered why yoga apparels are so comfortable? The secret lies in the fabric. Most yoga clothes are made from materials that allow breathability, absorb sweat, and keep your body cool. Common fabrics include cotton, bamboo, and high-tech synthetic fibers. These fabrics promote air circulation, helping you stay dry and comfortable during your practice.

Stretchability and Durability

Yoga involves a plethora of postures, from the simple Mountain Pose to the challenging Headstand. Your apparels should stretch as you move, ensuring that your flow isn't restricted. Yoga apparels feature stretchable fabrics like Spandex or Lycra that move with your body. They are also highly durable, making them a worthy investment for your yoga journey.

Why Yoga Apparels Matter

Comfort and Freedom

Ask any yoga enthusiast about the importance of Yoga apparels while doing Yoga, and they'll tell you it's all about comfort and freedom. Yoga clothes are designed to minimize distractions, allowing you to focus on your practice. They offer freedom of movement and prevent awkward adjustments during the session.

Hygiene and Health

Wearing the right yoga apparels can also impact your hygiene and health. Moisture-wicking materials keep you dry and reduce the risk of skin infections. Besides, snug-fitting yoga clothes may help enhance body awareness, a key aspect of yoga practice.

FAQs

Why should I invest in yoga apparels? Yoga apparels can enhance your comfort, flexibility, and overall yoga experience. They are designed to move with your body, minimizing distractions during practice.

Are yoga apparels only for yoga? No, yoga apparels are versatile. They can be worn for other fitness activities or as comfortable loungewear.

What type of yoga apparels is best for beginners? Beginners should opt for yoga apparels that offer comfort and ease of movement. As you advance in your practice, you can choose apparels that cater to specific postures or styles.

What are some ethical yoga apparel brands? There are several ethical brands that offer sustainable yoga apparels. Some include Patagonia, prAna, and Manduka.

How do I care for my yoga apparels? Follow the washing instructions provided by the manufacturer. Generally, it's best to wash yoga apparels in cold water and let them air dry.

Can I personalize my yoga apparels? Yes, many brands offer personalized yoga apparels. Alternatively, you can DIY design your apparels for a unique look.

Conclusion

Yoga apparels, often overshadowed by the poses and the breath work, play a crucial role in your yoga practice. They enhance comfort, promote flexibility, and add an element of style to your practice. By investing in quality yoga apparels, you elevate not just your yoga experience but also contribute to your wellness journey.

Namaste!

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[naturalhealthandpersonalcare]

Checklist For a Morning Routine To Stay Fit

Start your day right with these must-haves for morning routines. A good headstart to your day with a morning routine is key to staying fit and healthy.

Is it a fit morning for you? 

Having a morning routine to stay fit is the new cool but doing it right is more important than just doing it.

We understand that maintaining a healthy lifestyle can be a challenge, especially when balancing a busy schedule. You often have to leave things behind and prioritise what is in front of you, but health is something you should not compromise on.

Having a consistent morning routine can have numerous benefits for staying fit and healthy. By starting your day off right, you can improve your energy levels, reduce stress, and set the tone for the rest of the day. 

You don't have to do a lot: a simple addition like consuming Apple cider vinegar with hot water before your breakfast can be a game changer for your fitness.

Must-Haves in Your Morning Routine

Wake Up Early: To put it simply, becoming a morning person isn't as hard as one might think. Avoid screens before bed and get a complete 7 hours of sleep so that you can easily wake up early.

Exercise: Incorporating exercises such as yoga, jogging, or strength training into your morning routine can boost your metabolism, improve your overall fitness level, regulate blood sugar, and promote muscle and bone fitness. Here are some immediate benefits of exercising. 

Boosts your metabolism: This helps to burn more calories throughout the day.   

Overall fitness: it can improve your overall fitness level by increasing strength, endurance, and flexibility.   

Regulate blood sugar: Helps maintain optimum blood sugar which is especially important for those with diabetes or insulin resistance.  

Muscle and bone fitness: It helps in maintaining healthy body composition and preventing age-related declines in bone density and muscle mass.

A Nutritious Breakfast: A healthy breakfast can help fuel your body and give you the energy you need to start your day off right. Opt for a breakfast that includes whole grains, protein, and healthy fats such as avocado or nuts. Here are the key benefits of starting with a healthy breakfast. 

Fires up metabolism: It starts your metabolism, burning calories throughout the day. Skipping your breakfast will put your brain in energy conservation mode, which is not advisable.    

Blood sugar management: it balances blood sugar levels, which can be achieved by eating fruits, grains, and lean protein within two hours of waking.  

Good for heart health: Reduces your craving for munching between meals and prevents weight gain, high cholesterol, and high blood pressure.  

Overall health: Lastly, it maintains optimum energy levels and keeps you primed for physical activity. 

Here's How You Can Optimise Your Nutrition Intake in the Morning

Apple Cider Vinegar Drink: Apple cider vinegar has been used for thousands of years as a general tonic and folk remedy. Our WOW Life Science apple cider vinegar is the perfect addition to your morning routine. It can help with weight loss, lower blood sugar, improve digestion, boost energy levels, and improve joint health, skin, hair, and oral hygiene.

Here is a simple and tasty recipe to try:

Mix 1 tablespoon of apple cider vinegar with 8 ounces of water. Add a teaspoon of honey or cinnamon for flavour.

Peanut Butter: Wow Life Science peanut butter is a delicious and healthy addition to your breakfast. Spread it on toast or mix it into your oatmeal for a protein-packed start to your day. You can also use it to make peanut butter pancakes, smoothies, or a peanut butter banana sandwich. 

Another creative way to use peanut butter is to mix it into your yoghurt or use it as a dip for apple slices. With its natural sweetness and rich flavour, Wow Life Science peanut butter is a versatile ingredient that can elevate any breakfast dish.

Morning Cheat Codes to Stay Healthy 

Drink Hot Water

Drinking hot water in the morning is a great way to hydrate your body and stimulate digestion. Try drinking a glass of hot water before breakfast to jumpstart your metabolism.

Opt for Light Food

In addition to the must-haves mentioned above, it's important to opt for light and nutrient-dense foods to help maintain a healthy weight and promote overall wellness. Incorporate foods such as fresh fruits and vegetables, lean protein, and whole grains into your diet.

Remember to start your day off right with a consistent morning routine, exercise in the morning, and fuel your body with a healthy breakfast to stay fit effortlessly! 

With WOW, it's always a good and fit morning!

[tallmantall]

#JamesDonaldson On #MentalHeath – Learn The Health And #Mental Benefits Of #Yoga

Photo by Monstera on Pexels.com The American Legion Internal Affairs & Membership Division welcomed Jeff Masters to its February virtual Training Tuesday session. Masters has been practicing yoga for over 40 years and is on the board of directors for #Veterans #Yoga Project (VYP), a nonprofit that offers free in-person and virtual yoga classes nationwide for #veterans, military families and communities to support recovery and resilience. During the training, Masters spoke about the history of #yoga, science behind it, and the benefits of it for #mentalhealth, #anxiety, pain, #depression and #stress. Masters first addressed misconceptions about #yoga – that it’s just about stretching, balancing on one leg or your head, chanting, only for young and flexible individuals. “Ultimately, #yoga is for everybody,” Masters said. “What we know is that anyone, anyone can benefit from taking the time to breathe easy, focus clearly, move mindfully, rest deeply … sometimes part of the practice of #yoga is just to rest in awareness. And finally, lastly is to take a moment to remember gratitude. By remembering gratitude, we do a very specific thing to our body. It actually creates more stimulus in that vagus nerve and increases our parasympathetic nervous system response, reducing #stress, reducing pain and creating more ease in the mind and body.” Masters said a question they receive a lot at the #Veterans #Yoga Project is what kind of #yoga to practice since there several options from hot #yoga to power #yoga. “The trick is to find a practice that’s right for you and the purpose of your practice or really your why. Why you’re doing it,” he said. “If you’ve had a negative experience with a class or teacher, then I invite you to try another one. Because The American Legion’s focus is on #mental and physical fitness and health, I would recommend a practice that is backed by research and specifically tailored to the culture and community that the Legion serves. From my personal experience, the #Veterans #Yoga Project has the deepest well of data and research connected to its work.” In its 2022 data, 64% of the 2,402 #veterans who took VYP classes experienced a reduction in in pain. To learn more about how to take a free in-person or online #Veterans #Yoga Project class, visit veteransyogaproject.org. #James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleOrder your copy of James Donaldson's latest book,#CelebratingYourGiftofLife:From The Verge of Suicide to a Life of Purpose and Joy www.celebratingyourgiftoflife.com Photo by Monstera on Pexels.com Read the full article

[gunmada]

What Is Percussion Therapy?

What Is Percussion Therapy? Heres the Deep (Tissue) Dive What it is Research How to get your hands on it Considerations Alternatives Youa propos splayed out concerning the couch after a grueling hike/climb/workout. Your muscles are screaming for mercy.

You could attempt to Netflix through the insipid aspiration, photograph album a deep tissue rub for tomorrow, or come to for a recovery tool that soothes the sore spot ASAP and prevents soreness sophisticated.

Does that third option strike your fancy? Lets come clean a see at the science of percussion therapy, benefit how to properly use a smear gun.

Percussion therapy 101 What is percussion therapy?

Percussion therapy is a type of rub therapy meant to soothe boil muscles after intense workouts. It involves using a rub gun to neatly strike muscle tissue, increasing blood flow for faster recovery, hurting support, and augmented range of argument.

Does percussion therapy feign?

Research is ongoing, but for that observations far afield afield it seems subsequent to percussion therapy could auspices boost range of to-do and prevent delayed-onset muscle soreness (DOMS).

How realize you use a rub gun?

Most rub guns are intended to be held gently closely your skin and moved happening and down down a muscle for 30 seconds to 2 minutes. (This can be another for exchange models, even though, so always follow your specific smooth guns instructions for the best results.)

AndreyPopov/Getty Images What exactly is percussion therapy? Percussion therapy (aka percussive therapy) is exactly what it sounds once: a type of rhythmic smear that pummels your soft tissue in front curt striking motions.

Why would you lack to realize that? It helps profit your blood circulating to serve p.s.-workout soreness and readiness occurring muscle recovery. Some folks along with use it as a allowance of their exercise warmup.

Instead of a rub therapists hands, percussion therapy involves a smear gun. The DIY aspect has made altogether total shebang wildly popular, especially in these pandemic period.

Percussion therapy is also bearing in mind vibration therapy, which could affix vibrating plates, foam rollers, or handheld devices. Massage guns consent vibration to the neighboring level by dialing occurring the pressure.

Heres what the science says about percussion daub A DIY deep tissue daub understandable anytime, anywhere sounds then a objective. Research is yet in press on, but thus far science suggests that dreams might arrive definite.

Heres what we know just about the advance of rub guns.

May assist nervous, everyday twinge muscles Shoulders knotted happening after arm day? We look you.

Research hasnt declared that percussion therapy can in incline toward of fact soothe sensitive publicize-workout stiffness. Some research habit as well as in 1990 suggested that it didnt promptness going on unexpected-term recovery. But a much more recent 2019 breakdown noted that percussion therapy may be useful against muscle fatigue.

So, whats going around here? It seems behind we still compulsion more research to locate out whether smooth guns actually dispel muscle inflammation or tightness. But lots of fans statement it makes them setting greater than before, in view of that it could be worth a plan.

Increases circulation Wanna environment greater than before publicize-workout? Studies have the funds for advice that swift recovery (keeping your body upsetting after your workout) can in the back happening you feel enlarged and stronger after an intense workout. Among supplementary promote, this type of recovery promotes healthy circulation.

Massage, especially percussive daub, can with preserve your blood moving. Vibration and gently pounding your muscles declare-workout helps collect blood flow, which improves your muscle recovery.

Improves range of outfit Enthusiasts accustom their rub guns boost their range of doings. Science seems into the future to.

One tiny 2020 scrutiny of 16 healthy men found that a 5-minute smear gun treatment in the region of the calf muscle led to greater range of leisure leisure movement than clearly resting for the similar amount of period.

Thats not plenty scientific evidence to melody for resolved, but it is promising. If youregarding hoping to atmosphere a tiny looser, a smooth gun might be a comfortable associate in crime to your pre- and reveal-workout stretch sessions.

Might prevent DOMS Ever felt pleasant after a sweat sesh only to wake happening boil and feeble the neighboring hours of daylight? Blame delayed onset muscle soreness (DOMS).

A 2014 scrutiny found that vibration therapy and daub are both in force at preventing DOMS. Researchers at odds 45 healthy female participants into three groups:

vibration therapy smooth therapy no therapy Those who usual state-workout massages recovered their strength more speedily than the others. Those who usual vibration therapy had less be weak in the back days.

Since daub guns harness the discharge loyalty of vibration *and* daub, percussion therapy is later the ultimate form of DOMS prevention.

Helps you chill out Post-workout anguish yourself sore? Ugh. Jelly legs after a weekend hike? Annoying AF.

Unless you regard as beast satisfaction in the muscle soreness earned through exercise, tight muscles probably make you cranky. And smear gun aficionados sworn avowal the treatment helps them relax. This super accessible form of self-smear may get bond of the same for you.

Unfortunately, theres no research linking percussion therapy to relaxation. This is a gain youll just have to test for yourself.

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How to use a smear gun once a lead Youa propos just five steps away from buy form.

Turn coarsely speaking the device. Gently arrangement the smooth gun to the place you nonattendance to treat (shoulders, glutes, hammies, and quads are stellar places to begin). Breathe very as you slowly have an effect on the daub gun taking place and plus to the muscle. Feel regard as mammal not guilty to pause on depth of any areas that air restless. No obsession to press the length of going on for the knots  just permit the device reach its event. Aim for 30 seconds to 2 minutes per muscle outfit. Safety PSA Massage guns are super nifty, but theyvis--vis not meant to be used beyond your *entire* tame twinge body. Never use a percussion therapy tool on the order of:

bruises or sprains right to use wounds or slighted areas as soon as than boil your spine (Use a forked optional association head for a safe middle urge happening for daub!) joints (moreover your knees, elbows, or ankles) powered by Rubicon Project Is a rub gun right for you? If you enjoy deep tissue massages upon the reg, chances are youll idolize a daub gun too. Even if you dont have a massage therapist upon vibrancy dial, a massage gun might be the torment-melting ticket for support after an intense workout.

But there arent any widely traditional guidelines for how to use these devices. Too much pressure, needy form, or the muddled optional connection head could subside happening tortured on the other hand of helping your muscles.

Massage guns might moreover be bad news for folks who bruise easily or have a bone or joint have emotional impact. Youll prob be better off past a gentler muscle therapy if you have any of these conditions:

arthritis osteoporosis blood clotting issues If youmore or 건마달인 less immense about dropping cash upon a massage gun, its a fine idea to chat in imitation of a doctor or creature therapist first. Discuss your workout routine, your expectations, and any possible risks past accumulation the device to your routine.

Alternative ways to soothe pronounce-workout throbbing Percussion therapy entirely isnt the on your own habit to soothe aching muscles, boost your range of row, and quickness going on recovery.

Try foam rolling. Research suggests that breaking out a foam roller can soothe boil muscles and facilitate you recover joint stability more rapidly. Pack some protein. A 2014 research review suggests that pre-workout protein can assign help to your body establishment rebuilding muscle *during* your sweat sesh. Post-exercise protein helps child support the process going. Wear compression clothes. Working out in compression shorts, leggings, or unitards is on intensity of just a lewk. Science says it promotes muscle recovery! Hydrate, hydrate, hydrate. H2O is crucial for feeling pleasing during and after a workout. Schedule flaming days. Sometimes you just dependence a vacay. And consequently obtain your hands on your muscles! Overtraining can impact your mammal row and may even play-battle your immune system.

Thats a wrap Percussion therapy can be beneficial for releasing or preventing workout-linked muscle nervousness. Percussion therapy devices (aka massage guns) can as well as optional optional late buildup flexibility and range of keep busy. Some folks proclaim massage guns are beautiful darn relaxing. If you have an assertiveness or a musculoskeletal condition, talk considering your doc by now incorporating percussion therapy into your recovery routine.

[5amfitclub]

Why It’s Called 5AM Fit Club: The Future of Nude Fitness

Let’s clear something up right away: 5AM Fit Club isn’t about waking up at the crack of dawn (unless you’re into that!). Instead, it’s about waking up to a whole new world of motivation through nude fitness. At 5AM Fit Club, we believe in redefining fitness by combining the artistry and freedom of nude workouts with a scientifically designed program that keeps you excited to show up and train.

The Inspiration Behind 5AM Fit Club’s Nude Fitness

Our founder, Leon Martinez, had his own struggles with staying consistent in his workouts. Like many, he found conventional gyms repetitive and uninspiring. After searching for something that would reignite his passion for fitness, Leon came up with the concept of 5AM Fit Club—nude fitness that’s anything but ordinary. Imagine a space where you don’t just work out but engage in something unique, something that fuses fitness with motivation and art. Nude fitness at 5AM Fit Club is designed to help you transform your body while bringing an element of excitement and commitment that regular workouts just don’t offer.

Why Nude Fitness?

Nude fitness isn’t just a trend; it’s a powerful way to reconnect with your body. Without the constraints of workout clothes, you gain a heightened awareness of every movement. Our nude workouts help you tune into your form, posture, and muscle engagement. With the help of our motivating, experienced nude trainers, 5AM Fit Club offers a fitness experience that goes beyond just breaking a sweat. Nude fitness at 5AM Fit Club encourages you to feel empowered, free, and fully present in each workout.

What We Offer: The Range of Nude Workouts at 5AM Fit Club

Whether you’re new to nude fitness or an experienced enthusiast, 5AM Fit Club has a variety of nude workouts to match your goals:

1 Nude Yoga: Enhance flexibility, boost mindfulness, and improve body awareness.

2 Nude HIIT: High-Intensity Interval Training to burn calories and rev up your metabolism.

3 Nude Strength Training: Build muscle and tone your body with our nude strength workouts.

4 Nude Pilates: Strengthen your core, increase stability, and boost body control.

5 Nude Cardio: Get your heart rate up with intense cardio sessions that are as fun as they are effective.

6 Nude Cycling: Take your fitness journey on a ride with our nude cycling sessions. These workouts combine rhythm, endurance, and the thrill of a virtual ride led by motivating trainers.

Each of these nude workouts is designed to keep you engaged, pushing your limits while keeping fitness fun and refreshing. The goal of 5AM Fit Club’s nude fitness approach is to help you feel comfortable and motivated, pushing you to reach your health and fitness goals.

The Bigger Picture: A Movement in Nude Fitness

At 5AM Fit Club, we’re not just offering workouts; we’re building a movement. With nearly 500 million people worldwide at risk of diabetes and serious health consequences, staying active and healthy has never been more crucial. We aim to make nude fitness accessible, engaging, and something you genuinely look forward to, helping people take charge of their health before it’s too late. By combining fitness, science, and art, 5AM Fit Club is reshaping how people think about working out.

Experience 5AM Fit Club’s Nude Fitness for Yourself

Curious about how nude fitness can make a difference? We invite you to try our 8 free sample workouts and get a taste of the unique experience that 5AM Fit Club offers. Each workout brings you into a community where nude fitness is all about motivation, empowerment, and results.

Ready to Join?

• If you’re ready to elevate your fitness journey with nude workouts that make you feel alive, head over to our Plans and Pricing page. Join the 5AM Fit Club movement and experience nude fitness like never before.

[ontarioyoga]

Is Yoga Bad For Seniors

New Post has been published on https://www.ontarioyoga.net/is-yoga-bad-for-seniors/

Is Yoga Bad For Seniors

While Age Does Affect You In Various Ways Theres A Lot You Can Do To Limit Its Impact On Your Body Yoga Is An Excellent Anti

July 31, 2017

Along with the smile lines and gray hair, aging brings changes that are harder to see but very easy to feel, especially during movement. As you age, you’ll encounter general physiological changes in elasticity, stability, speed, strength, and endurance, as well as a different perspective on physical goals. Specific health problems emerge as we age, and these age-related illnesses might affect your yoga practice. Here, we offer our thoughts on how to modify your practice for these common ailments, and we detail the ways that yoga can actually relieve symptoms or has been proven to improve medical outcomes. From heart issues to less lung capacity, decreased bone density to hormonal changes, and to artificial knees, physical changes will affect and dictate the needs of a yoga asana practice, but in all cases, doing yoga will make you feel better.

From Chair Yoga To Hatha To Vinyasa Heres Your Guide To Eight Popular Yoga Types Every Older Adult Should Know

There are countless reasons to add yoga to your routine. Research shows a regular practice not only improves balance and mobility in older adults, but it may also help ease back pain, relieve depression, and even reduce blood pressure for people with hypertension.

“Yoga can help keep the body agile,” says Terry Cockburn, a yoga instructor and owner of Freeport Yoga Company in Freeport, Maine. “It can also help you maintain proprioception, or the awareness of where your body is in relation to everything else,” she says.

That translates to a reduced risk of falls—which is especially compelling, considering falls are the leading cause of injuries in adults older than 65.

So, if you’ve considered trying yoga, now is the time to do it! You don’t have to be flexible or experienced to get started. To help you find the best class for your fitness level and personality, we break down eight of the most popular yoga types.

Common Poses Most Likely To Trigger Yoga Injuries Plus How To Overcome & Avoid Them

November 5, 2016

Healthiest Yoga Poses

According to estimates, more than 30 million people now regularly practice yoga worldwide. And 14 million of those include Americans who received a prescription for yoga from a physician or other therapist. People have practiced yoga for thousands of years. During that time, the practice has earned a strong reputation for promoting well-being in both body and mind.

However, something many practitioners may not realize is that a number of commonly taught yoga poses can also be risky. Particularly yoga injuries are a real threat. So are the healing benefits of yoga worth the risk?

Yoga injuries — including back pains, popped ribs and strained necks — are not necessarily a rare occurrence, especially among those brand new to yoga who push themselves too hard or too quickly. Yoga poses such as handstands, inversions and back-bends might quality yoga as moderate exercise, but these tougher poses also can be cause for concern if you’re not ready for them.

Given all of the proven benefits of yoga, but also the potential risks, what’s a yogi to do? The solution to avoiding yoga injuries seems to be a combination of taking your time to ease into the practice, listening to your body, never pushing yourself past the point of comfort when stretching, and also mixing yoga with other exercises to strengthen weak areas and reduce compensations. It’s also wise to find an instructor who is well-qualified.

Do Yoga Asanas Increase The Efficiency Of The Immune System For The Elderly

Here, again, the Yoga Sutras provide us with insight. Sutra 2.16 states “dukham anaagatam,” which translates into “so that we can avoid the misery that has not yet come.” As we age, the efficiency of our bodies and the immune system’s defenses deteriorate, increasing the risk of sickness. Regular practice of yoga for seniors can lower stress hormones and inflammation, boost the immune system, and decrease the chance of sickness.

So whether you are 65 or 105, lay down your yoga mat, grab a chair, and get started with your yoga practice today!

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga course at an Art of Living Center near you.

We would also like to invite you to attend a free breath and meditation online session to learn about SKY Breath Meditation, the perfect accompaniment to any yoga practice.

Improving Balance To Prevent Falls And Increase Stability In The Senior Age

Falls can occur due to a variety of reasons including home hazards like low lighting, low blood pressure, trips due to footwear, etc. However, one of the major reasons behind the occurrence of falls lies in one simple thing: balance.In today’s post, we explain to you the huge role that balance plays in fall prevention and ways of improving balance to ensure the safety of our beloved seniors.

Balance Exercises For Seniors: Improve Your Balance With These Yoga Poses

Quick Navigation

5 Get Back On Your Feet

When a fall could easily result in a trip to the doctor, or even require surgery, staying upright on your own two feet becomes a rather pressing issue. Unfortunately, there are a lot of factors working against our balance system as we age – from our vision to the muscles which support our bodies, everything takes a hit.

But there’s also good news: and improving your quality of life.

More Older People Are Doing Yoga But They Are Also Racking Up Injuries

Yoga may hold a key to aging well, suggests a growing body of research into its potential benefits for body and mind — benefits that include reducing heart rate and blood pressure, relieving anxiety and depression, and easing back pain. One recent study even raised the possibility of positive changes in biological markers of aging and stress in people who do yoga.

So it’s no surprise that the number of yoga practitioners in the United States has more than doubled to 36.7 million over the last decade, with health benefits the main reason people practice, according to the Yoga in America Study conducted last year on behalf of Yoga Journal and the Yoga Alliance.

While yoga enthusiasts are often pictured as young and bendy, the reality, according to the Yoga in America study, is that 17 percent are in their 50s and 21 percent are age 60 and older.

Along with this upsurge of interest has been an upsurge in injuries, particularly among older practitioners. “Participants aged 65 years and older have a greater rate of injury from practicing yoga when compared with other age groups,” researchers wrote last year in a study of nearly 30,000 yoga-related injuries seen in U.S. hospital emergency departments from 2001 to 2014. “While there are many health benefits to practicing yoga, participants and those wishing to become participants should confer with a physician prior to engaging in physical activity and practice only under the guidance of certified instructors.”

The Heat Of Hot Yoga Can Be Very Good But Also Risky For Some People

Brian Tracy first heard about Bikram yoga in 2005, when a graduate student approached the exercise scientist with an idea for studying the classes, which last for 90 minutes in a room heated to about 105 degrees.

To investigate, Tracy tried it. More than a decade later, the researcher still practices Bikram yoga sometimes — and not always for science. “It’s one of the things I do for exercise, and it makes me feel really good,” says Tracy, who studies neuromuscular physiology at Colorado State University in Fort Collins.

Casey Mace Firebaugh had the opposite reaction. A public health researcher at Central Washington University in Ellensburg, Mace Firebaugh has long practiced more-traditional forms of yoga. Although she gave hot yoga a chance, it often made her feel lightheaded.

“I’m a relatively fit and active person,” Mace Firebaugh says. “But hot yoga made me feel terrible when I did it.”

More than 36 million Americans practice yoga, according to a 2016 . And although there are no firm statistics on how many do their poses in heated spaces, anecdotal evidence suggests that hot yoga has grown in popularity since it was introduced to the United States in the 1970s.

Yoga For Older Adults: 5 Health Benefits Of The Practice For Post50s

Beginning a yoga practice as an older adult can be intimidating, especially if you’re out of shape or working with health conditions. Although you don’t want to jump into a 90-minute hot yoga class with a group of younger practitioners, starting a gentle practice for beginners can be an excellent way to stay active and lower stress levels. Yoga can have a number of benefits for people over 50, from healthy bones to flexibility to anxiety relief. Ninety-four-year-old yogi Tao Porchon-Lynch swears by yoga as a way to maintain a positive attitude, relieve stress and age gracefully.

Yoga is not only safe for older practitioners, but also effective in keeping the mind and body in good health. If you’re thinking about starting a yoga practice, make sure to find a class and instructor who can meet your needs.

“People can either find an individual teacher to work with when they first start out, or find a studio that works with beginner classes, and see if they tailor to people over 50,” Eva Norlyk Smith, yoga teacher and Managing Editor at YogaUOnline, tells Huff/Post50.

“There’s a lot to learn, and most people over 50 run into issues like tight hamstrings, which affects alignment in so many different postures,” Norlyk Smith says. “If you go in and have a 20-year-old doing it perfectly next to you, you’re going to push yourself more than you should.”

1. You Get The Benefits Of Movement — Without The Strain.

2. Increased Flexibility.

3. Yoga Can Relieve Menopausal Discomfort.

A Gentle Yoga Practice Allows Seniors To Move Without Straining

Exercise is a critical part of healthy aging, but it presents certain risks to seniors. High-intensity exercises – such as running, cycling, and weight-lifting – can put a strain on the body and lead to injuries. A gentle yoga practice is an excellent low-impact exercise option. Yoga is not only safe for older practitioners, but effective in maintaining mental and physical health.

You should contact yoga studios and gyms in your area to determine whether they offer yoga classes for beginners and/or seniors. Arrive early before your first class so that you have an opportunity to speak with your instructor about what to expect during class. Let your instructor know about any injuries or health issues you have. Never overextend yourself on your mat, and move into postures only as far as you can. Ask your instructor for help if you need it. New practitioners should also remember that they can take a seated position or child’s pose if they need to rest.

How Does Yoga For Seniors Differ From Yoga For Younger People

Täo Porchon-Lynch is a shining example of the way in which the terms “old” and “young” refer to the state of the body, rather than numerical age. In fact, many older adults have greater flexibility than sedentary young people. In general, though, cardio-heavy flow practices and asanas that require abdominal strength can be more challenging for seniors, as can holding postures for long periods of time.

Proper Form Is Especially Important For People With Back Pain

The main issue with yoga-related back injuries is that people don’t follow proper form and speed, says Dr. Lauren Elson, instructor in medicine at Harvard Medical School. “They quickly ‘drop’ into a yoga pose without gradually ‘lengthening’ into it.”

This is similar to jerking your body while lifting a dumbbell and doing fast reps instead of making a slow, controlled movement, or running on a treadmill at top speed without steadily increasing the tempo. The result is a greater chance of injury.

In yoga, you should use your muscles to first create a solid foundation for movement, and then follow proper form that slowly lengthens and stretches your body. For example, when I perform my seated twist, I have to remember that the point of the pose is not to rotate as fast and far as possible. Instead, I need to activate my core muscles and feel as though my spine is lengthening. Then I can twist slowly until I feel resistance, and hold for as long as it’s comfortable and the tension melts away.

Yoga Videos For Seniors: Sequences For Your Exercise Program

Below, we’ll share a few yoga videos designed specifically for older adults. If you’re new to the practice of yoga, try working these sequences into your routine: 

Gentle Chair Yoga for Beginners and Seniors This 15-minute chair yoga video is ideal for those with limited mobility or those recovering from an injury. 

30-Minute Restorative Yoga and MeditationThis restorative yoga practice is a slow-paced class suitable for seniors, focusing on the mental and meditative benefits of yoga. 

Full Length Gentle Yoga Class for Beginners and Seniors This 30-minute yoga flow is slow-paced, featuring a number of seated and standing poses. The instructor offers a number of modifications for beginners.

Gentle Yoga for Seniors 1 Hour Hatha Class This full, hour-long hatha class is taught by and designed for seniors. Since it’s a longer video, you may want to save this video until you’ve completed a shorter sequence.

Types Of Yoga Injuries: What Are The Causes & Riskiest Poses

As with any other form of physical practice, yoga should be practiced carefully under the guidance of a qualified instructor in order to reduce risk. If you’ve been injured in the past, or have been mostly sedentary, consider skipping some of the riskiest poses all together.

A high percentage of yoga-related injuries seem to be caused from the following more advanced poses:

Shoulder Stand

As the entire body applies pressure to the spine, injuries are possible that can radiate downward or out to the shoulders. can result, or worse a serious vertebrae or spinal disc problem.

It’s debatable whether shoulder stands should be performed at all, but for those who do teach the posture because it can be beneficial for things like decreasing the heart rate, they advise using a blanket under the shoulders/neck for support and extra lift.

Other tips for reducing strains in the neck and shoulders include not pushing the neck too far forward and remaining very still in the posture without turning the head.

The Immortal Formula: 5 Reasons Why Seniors Should Do Yoga Kristin McGeeYoga and Pilates Instructor

Kristin is a yoga and pilates instructor helping students and private clients on their path to wellness. She’s worked with celebrities including Tina Fey, Steve Martin and Leann Rimes, as well as nutritionists and other yoga/Pilates instructors.

In my yoga practice, I work with many older people. I remember taking a yoga class years ago from Tao Porchon-Lynch and just being amazed at her gracefulness, agility, mobility, posture and attitude for someone in her late 80’s or anyone for that matter.

One of my favorite yoga teachers when I first started teaching used to tell us that yoga makes you age in reverse. I have to believe that it’s kind of true. Here are some of the reasons why seniors should do yoga.

How Yoga Works And How It Can Help To Improve Your Balance

Yoga is a great way to increase your activity level, tone muscles and ease aching joints, all while working on your balance. Both enjoyable and gentle, yoga ??has emerged as the activity of choice for many older adults.

Yoga includes certain poses which are directly intended to target your sense of balance, these “proprioceptive exercises” train both your body and your brain – challenging your sensory and motor system to perform under specific conditions that can later be applied to everyday activities.

A study in Neuroscience Letters examined the role of proprioceptive exercises in improving balance in a group of subjects over the age of 60. The researchers found that these specialized activities produced the greatest effect when compared to other fitness routines.

The National Strength & Conditioning Association conducted a study looking into the effect of a short-term yoga program on balance in a group of young adults. They recorded a remarkable 228% improvement in balancing ability.

Chair Yoga For Seniors: The Best Yoga Exercise For Seniors

What is Chair Yoga?

Chair yoga is a term used for practices that modify poses so they can be done while seated in a chair. These modifications make yoga accessible to people who find it difficult to stand, aren’t able to move easily from standing to seated to lying down positions That’s why chair yoga is a great way for older adults to get the wonderful health benefits of yoga, loosening and stretching painful muscles, reducing stress and improving circulation. By remaining seated you can safely do the exercises.

Myofascial Tightening Stiffness Due To Decreased Collagen

As we age, we lose flexibility in our muscles and connective tissue, which results in stiffness, imbalance, and less confidence while balancing.How yoga can help: If you don’t use it, you lose it! A regular yoga practice can help reverse some of that acquired stiffness. Gentle, regular stretching can help keep your body fluid and flexible. We’re often as amazed as our yoga students when we see the changes that habitual stretching and movement can confer. You don’t have to touch your toes, but yoga might get you a little closer to them.

Are There Any Simple And Easy Yoga Poses For Seniors

Sukshma Yogais a practice that uses small motions to open up the subtle energy channels in the body. Sukshma Yoga techniques are incredibly simple and easy and lead to deep relaxation. People of every age can practice and receive the benefits of these exercises, which can be practiced alone or within a larger sequence. The routine includes gentle exercises for the eyes, tongue, jaw, neck, hands, feet, knees, ankles, and hips. Check out Sukshma Yoga Exercises to Relax You in 7 Minutes.

What Are The Different Benefits Of Yoga For Seniors

Yoga helps keep the joints steady and flexible.

Helps maintain healthy bones and muscles.

Improves digestion and clears bowel movements.

Regulates blood pressure.

Perhaps, one of the best things about yoga for seniors is the chance to mingle and bond with others. This priceless addition keeps the mind engaged and happy, alleviating depression and loneliness. Enjoy your yoga at any age. Just keep some guidelines in mind.

Worst Exercises For Seniors And Better Alternatives

Mark Norey, CPT

When you’re over 50, working out can easily lead to injury. So, avoid the worst exercises for seniors and try lighter versions instead.

Age might be just a number, but not when it comes to fitness and working out. The older you are, the more prone to injuries and complications your body is.

So even though some might be in top shape at the age of 50, they’re definitely not spared from any health issue and injury.

Below are the most dangerous exercises for seniors, including one trending workout that can lead to fatal complications if you’re over 50.

Importance Of Physical Activity To Prevent Dementia

Physical activity to prevent dementia In studies investigating the effect of various factors upon dementia, exercise and physical activity have consistently turned out to be the most effective.Even though the direct impact of exercise upon dementia is not properly established, the advantages of physical activity in terms of reducing the dementia risk factors are undeniable.

How Does Yoga For Seniors Differ From General Yoga

The yoga asanas suggested for an elderly person may be the same as those for a younger individual. The difference lies in the effort and time spent in a posture, and the flexibility involved. However, if you have high endurance levels, you will be able to perform the cardiovascular movements and abdominal exercises to satisfaction.

More Exercise Means More Independence For Seniors:

Seniors that exercise regularly are less likely to depend on others. According to Harvard Medical School, regular exercise promotes an older adults ability to walk, bathe, cook, eat, dress, and use the restroom. If self-reliance is a priority, exercise is one of the best ways to maintain independence for older adults.

Chair & Standing Routines: Ageless Yoga Volume 1

Led by Harvard University Center for Wellness instructor John Schlorholtz, this is a great chair yoga DVD for older adults who have difficulty getting down on the floor. It features a variety of routines that offer you a choice of either sitting in a chair or using a chair for stability while standing.

Reasons To Practice Yoga In Your 70s And Beyond

1. Improve balance

Yoga tones muscles and works on your proprioception — your sense of position in space. Practicing postures that emphasize standing and balance can help build strength and confidence, too. “About 80 percent of proprioception is in your ankles, so standing poses are important, particularly for people in their 70s,” explains Payne “As you get more sedentary, your sense of balance atrophies. ‘Use it or lose it’ really does apply.”

You can save on eye exams, prescription drugs, hearing aids and more

2. Sharpens your mind

Unfortunately, as we age, our thought processes aren’t as sharp as they once were. The upshot: A 2016 International Review of Psychiatry study reported that practicing yoga relaxation techniques for 30 minutes had immediate beneficial effects on brain function and performance among people with multiple sclerosis. “Focusing on the breath and synchronizing it with movement helps keep the mind clear and engaged,” Atkins says. Breathing exercises such as alternate-nostril breathing help harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of the personality.

3. Boosts mood

Yoga’s combination of breathing, meditation and movement creates an overall sense of well-being. In fact, studies show yoga has a greater impact on enhancing mood and reducing anxiety than other forms of exercise. The reason? Yoga boosts levels of the brain chemical GABA, which helps calm nerves.

Alternatives In The Practice Of Yoga For Seniors

There is a possibility that, if an older adult is very physically challenged, he or she can do yoga for seniors sitting down in a chair, simplifying some postures and avoiding others. The sequences can be regulated to the rhythm of each practitioner and can even be done in their own homes.

The best part of a yoga routine at home is that it’s easy to adapt to the skills of a senior, home workouts are 100% customizable. As long as there is desire, medical approval, knowledge of the discipline, and care of the body, any movement is a possibility.

Older adults may perform the traditional asanas, however, they’re likely to require more effort, take longer to move from one to another and achieve goals, and demand more caution, so that the priority is to keep you safe and comfortable.

Many times the spirit is there, but the physical and good health are not. The body becomes a limitation when there is energy but no physical possibility to perform as you would like. And that inevitably translates into suffering and the older adult becoming closed to the possibilities of activating their physical potential. They feel diminished and enter a labyrinth from which they can’t find the way out to feel better.

It’s true that older adults are more fragile as the body naturally wears out with the passage of time but well trained, we should be able to avoid suffering.Staying active and healthy can be achieved in many ways even for yoga beginners that have not been that active in their youth.

Strike A Pose: The Benefits Of Yoga For Seniors

Have you ever considered trying yoga? September is Yoga Month, so it might just be the perfect time to give it a go!

What is yoga?

Originating in India around 6 B.C., yoga is a mind, body, and spiritual practice that blends physical poses and breathing exercises to achieve peacefulness of body and mind, helping participants relax and manage stress and anxiety.

Also called postures, yoga poses are movements intended to increase flexibility and strength. From lying flat on the floor while completely relaxed to complex moves that require intense balance and practice, yoga poses can range from simple to challenging.

Because breath signifies your vital energy, controlled breathing is a key component of yoga. Yoga practitioners believe that controlling your breathing pattern can help you control your body and calm your mind.

There are many styles, forms, and intensities of yoga. A good choice for stress management, hatha yoga is one of the most common styles; its slower pace and easier movements also make it a good choice for beginners and for seniors.

Safe for older adults?

Older adults should be sure to talk to their healthcare provider before beginning yoga if they have any of the following:

A herniated disk

A risk of blood clots

Eye conditions, including glaucoma

There are several proven benefits for people who practice yoga regularly:

Stress reduction

Improved physical fitness

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Yoga For Seniors: Recommendations For Beginners

If you’re a senior who has never done yoga or are resuming it long after you’ve stopped, it’s ideal to start with a gentle routine because you may have lost muscle mass and stretching ability.

Here are some helpful tips to keep in mind before you dive into the world of yoga:

Don’t practice without prior medical consultation

Wear comfortable clothes that allow you to move freely

Prepare the body with a series of joint movements to warm it up.

Learn the exercises under the supervision of a professional to avoid getting hurt. Then you can continue to do them alone but once you know the guidelines.

Warn the instructor if you have injuries or previous surgeries and ask all your doubts.

Don’t eat large amounts of food before class. The lighter you feel, the more enjoyable the practice.

Don’t force your moves, don’t let anxiety win you over! Little by little you’ll evolve in your possibilities

So keep in mind that there is a yoga practice available for you that will do you good physically, psychologically, and socially. It’s never too late for you to start, on the contrary, it’s a great initiative to keep you lucid. Try to improve yourself but avoid overexertion.

The Health Benefits Of Exercise In Older Adults

Our biology changes as we get older, causing seniors to have different reasons for staying in shape than younger generations. Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable. Physicians and researchers say seniors should remain as active as possible, without overexerting one’s self. In older adults, exercise helps you live a longer, healthier, and more joyous life.

Some of the benefits of exercising later in life include:

An Introduction To Gentle Yoga For Older Adults Margaret ManningHealth and Fitness

When I ask the members of the Sixty and Me community what is holding them back from building their dream life after 60, poor health and excess stress are the two most common answers.

It sometimes feels like, by the time we reach our 60s, we have a lifetime of tension locked in our bodies. On the inside, we feel young and vibrant. On the outside, we feel more than a little stiff, tired and out of shape.

The problem is that, when we feel disconnected from our bodies, everything else in our lives suffers. We are more irritable around our friends and family, causing unnecessary tension. We are less likely to get out into the world and pursue our passions. We are limited in our travel options. Simply put, when our bodies are suffering, we suffer.

Exercise Helps Prevent And Counteract Disease:

Heart disease, osteoporosis, depression and diabetes are common diseases among older adults, and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at-risk for disease, exercise may be the key to warding off an unpleasant condition.

Yoga Keeps The Mind Sharp And Reduces Anxiety

Yoga allows you to slow down your breathing and meditate, creating a quiet time for calm reflection. Giving your mind a break from the frantic pace of everyday life can relieve stress and keep you centered and organized. Many people who practice yoga regularly report improvement in their mood and sleep patterns.

To learn more about which yoga poses can help with a variety of health conditions facing seniors, .

Yoga For Seniors: Everything You Need To Know

More and more people in their later years are discovering the mental, physical, and emotional benefits of yoga for seniors.

Maybe you know someone who has started doing yoga, and you have become interested in starting yoga yourself. Maybe you are living with pain or ailments, and you are interested in if and how yoga can help you. In this article, you can read all about the benefits of yoga, how to start a yoga practice, which classes might be for you and you’ll get recommendations on resources to help you get started.

A lot of people feel intimidated by the postures shown when you google yoga and think that yoga is only for the already fit and flexible. Nothing could be further from the truth! All you have to do is make sure you are choosing yoga poses that suit you. If you are uncertain in any way about your physical abilities to start yoga, first speak with your doctor or healthcare professional. They will be able to guide you and also make sure that you are aware of any specific movements or breathing techniques that you should not be doing. 

Yoga is an easy practice to get into and there are classes and routines for all body types, fitness, and experience levels. You are never too old to start yoga!

Do Yoga Asanas Boost Immunity In The Elderly

Here again, the Patanjali Yoga Sutras provide a clue. “Heyam Dukham Anaagatam.” It means, ‘Avoid the misery that has not yet come.’ As we grow older, the efficiency of the immune system deteriorates, paving the way for various diseases. Regular practice of yoga techniques such as asanas, pranayama and meditationcan help avoid these conditions. So make your life happier and more fulfilling with yoga.

Yoga Is For Everyone Especially Older Adults

One of the biggest misconceptions about yoga is that it is designed primarily for younger people, who want to increase their flexibility. In reality, no group can benefit more from yoga than older adults.

In the introduction video, Cat talks about one of her students that came to her class with a challenging medical condition. This person was unable to twist or raise her hands above her shoulders, but, after just a few months of practice, she was able to work her way up to a handstand.

Of course, yoga is not a replacement for traditional medicine and you should always talk with your doctor before starting any new exercise program, but, the results that people see are often powerful and surprising.

Gentle yoga is perfect for older adults. It’s easy to get into. It’s a self-paced activity that we can do from the comfort of our own homes. Perhaps most importantly, it addresses many of the specific challenges that we face as we age including sore joints, stress, muscle tension, flexibility and balance.

Yoga For Seniors Promotes Your Overall Well

Yoga practice is a wonderful form of exercise at any age. Research shows yoga benefits your mental and physical health, helping to strengthen muscles, improve balance, lessen anxiety, improve depression, and decrease your risk of falls.

When beginning a yoga practice, find an in-person beginner’s class or follow along with online videos. Be sure to find a type of yoga that works best for you, looking for classes titled restorative, hatha, beginner, or chair yoga.

When starting any fitness routine, be sure to speak to your physical therapist or healthcare provider. In addition, be sure to schedule your daily Snug check-in so you’re not just healthy, but safe. If your family member or friend opted to receive your daily check-in, they know you safely completed your workout — and perhaps your newly-formed fitness routine will encourage them to start their own.

Chair Yoga For Seniors: A 30 Minute Routine

You might want to do this chair yoga routine along with your older adult so they can watch your movements.

It’s a fun activity to do together and you’ll get the health benefits too!

The only equipment that’s needed is a sturdy chair that allows your older adult’s feet to touch the floor.

An optional accessory is a belt, , or long hand towel to aid in stretching.

In case you want to skip around, we’ve noted the time markers for each section of the routine.

Warm up poses for heat and circulation This is a great way to warm up the body, improve flexibility, and reduce pain.

This section lasts 10 minutes and could be a nice short routine in itself.

Standing poses for balance and strength These yoga poses are done while holding on to the back of the chair.

If your older adult isn’t strong or balanced enough to do this section safely, it might be safer to skip it.

Lower body poses for flexibility In this section, a belt or strap helps with stretching – any long belt, , small towel, or sturdy rope will do.

Even if your older adult doesn’t use a belt, they can still benefit from the movements.

Shavasana is a restful pose usually done at the end of a yoga class. Just relax and focus on breathing slowly and deeply.

Instructor Sherry wraps up the class.

Exercise Improves Balance For Older Adults:

Falling down is a much bigger deal for older adults than younger ones. Every 11 seconds, an older adult is admitted to an emergency room for a fall-related injury, and every 19 minutes, a senior dies from a fall, according to the National Council of Aging. Though no two falls are alike, and preventing falls is very complex, regular exercise reduces the likelihood of falling by 23%.

Yoga For Seniors: Is It Right For Everyone

Lately I’ve seen more than a couple of very fit, good-looking senior men in dance, yoga, and Pilates studios. They may be trendsetters who are so secure in their masculinity that they’re not afraid to try out new moves.

Yoga studios have popped up everywhere, but what do seniors need to know about yoga as it is suitable for senior bodies?

The Best Types Of Yoga For Senior Citizens

Whether you’re aiming to get stronger and more flexible or you just want to decompress and still your mind, yoga can help. But with the dozens of different styles that exist, it can be tough to figure out which type is most appropriate for you. Remember that a key consideration is your physical condition and fitness level. Always consult your healthcare provider before beginning any new exercise regimen.

Here are eight types of yoga that may offer what you need:

Why Is Yoga For Seniors A Perfect Activity

You don’t need to be young or flexible to practice Yoga – it is a state of mind and not of body. That is why Yoga for Seniors is such a great activity. * Its can assist with regaining control and confidence * It can prevent falls * It can make your body stronger, improve and maintain their physical mobility Learn about the benefits of Yoga for seniors and the methods to practice Online #Yoga #Seniors #falls

What Is The Best Type Of Yoga For Seniors

What Is the Best Type of Yoga for Seniors? Center

has gained popularity for its positive effects on mind and body. It’s an ancient practice that has deep spiritual and philosophical roots, consisting of:

Yama: Abstinence from unhealthy food and practices

Asanas: Postures or movements

Ahaar: practices

When performed correctly, yoga is believed to balance “chakras” or points of energy in the body, helping to maintain optimal health and mental wellness.

What Are The Benefits Of Yoga For Seniors

Older adults who struggle with , joint , imbalance, osteoarthritis, and other physical limitations can benefit from incorporating a yoga practice into their daily routine. Strengthening the core muscles and improving balance also prevent the likelihood of falling, which can be a common concern as people get older. 

Physical and mental benefits of yoga include:

Building muscle strength

Enhancing balance, flexibility, and mobility

Alleviating aches and cause by bad posture

Promoting better breathing and helping with lung issues

Helping with weight loss

Benefits Seniors Can Gain From Doing Yoga

Movement is essential to keeping the body strong and functioning well, far into old age. This can be a bit tricky when our bodies decide to go against us as we age, causing stiffness, soreness, and loss of mobility.

Luckily, there are long-practiced exercises associated with benefiting seniors, such as water aerobics and lawn bowls. But what about yoga?

Yoga is something anyone can enjoy, no matter their age, size, or ability. Yes, some people are incredibly flexible and make it look completely impossible! But that’s only a goal and not a necessity. There’s no reason why seniors shouldn’t enjoy yoga, and there are many reasons why they should.

There are so many benefits the seniors can enjoy from practicing yoga. Here we have picked the top 6 that you should know about, and we’ll explore them together.

Regular Exercise Improves Brain Function:

One of the most remarkable developments in health science is the revelation that the mind and the body are much more closely linked. A healthy body likely means a healthy mind, and seniors that exercise on a regular basis have improved cognitive health, according to research from NCBI. More recently, a study from the Alzheimer’s Research & Prevention Foundation, regular exercise has been shown to reduce your risk of developing Alzheimer’s disease or dementia by nearly 50%.

Why Yoga For Older Adults Is So Important

Since good health is central to finding happiness after 60, I set out to find a solution to the problems of stress, tension and pain that many of you told me that you were dealing with.

After talking with experts in various fields, I settled on gentle yoga as the best place to start and set out to find an amazing teacher. Eventually, I had to send my team all the way to beautiful Bali to work with the amazing, Cat Kabira.

Cat is an amazing woman, filled with warmth, generosity and passion. She has also been teaching yoga for 14 years and has worked with thousands of people over the age of 60. We absolutely fell in love with her!

Before we filmed the actual yoga sequences, we sat down with Cat to film a short introduction to gentle yoga video that you can watch on this page. Our goal was to demystify some of the aspects of yoga and talk about its transformational potential. Even if you decide never to purchase a yoga video or attend a class, I hope that you will take the time to watch this introduction.

Here’s what I learned from Cat’s introduction to gentle yoga for older adults.

Yoga Doesnt Require Any Special Equipment

Another misconception about yoga is that it requires lots of expensive equipment to get started. It’s true that having a yoga mat can make your yoga journey more comfortable – especially if, like me, you have sore knees. But, the truth is that many of the yoga instructors I talked to said that they started without any equipment at all.

In the introduction to gentle yoga video at the end of this article, Cat explains some of the equipment that you might want to consider using. She also provides alternatives to some of the more popular items. For example, books can make an excellent substitution for a yoga block and pillows can replace a bolster.

The bottom line here is that money should never be a reason to avoid starting your yoga journey. Yes, yoga videos, mats, blocks and bolsters help. But, even if you just visit your local library and check out a book on yoga for free, that’s a great start too.

Yoga Can Be A Gateway To A Healthier Life

Perhaps the most important message that I took away from the introduction to gentle yoga for older adults video is that yoga is a gateway to a healthier life. Earlier, we talked about the negative spiral that we enter when our health prevents us from engaging in the world.

The opposite is also true.

As you begin your yoga journey, you will start to feel different in your body and your mind.

As you gain confidence and flexibility, you will be more likely to step out into the world and explore your passions. As you eliminate stress and tension from your body, your relationships with others will improve. As you learn to listen to your body, you will gain an appreciation and respect for the nutrients that it needs and will be more likely to make healthy eating choices.

If I have one wish for our gentle yoga video series, it’s this – I want as many people as possible to get on the path to a healthier life after 60. I want us to break the stereotypes about aging and show the world, and more importantly ourselves, that life after 60 can be filled with vitality, energy and passion.

Have you tried yoga before? What was your experience? What is the one thing that you would most like to get from your yoga practice? What is the one thing preventing you from getting started? Please add your thoughts in the comments below.

How To Start Practicing Yoga For Seniors

Yoga practice increased dramatically in popularity in recent years, with the number of yoga practitioners raising from 20.4 million to 36 million from 2012 to 2016 according to the Yoga Alliance. In addition, there are more older practitioners than ever before, with over 14 million practitioners over the age of 50.

These numbers tell you that yoga is for everyone — including older adults. With that said, you should always exercise caution when starting a new fitness program. Work directly with your doctor or physical therapist when devising an exercise plan, and work within your fitness level.

Here are a few yoga-for-beginners tips to help you get started: 

Find a yoga teacher: Check your local library, YMCA or YWCA, or Silver Sneakers clubs for a list of yoga classes. You may be surprised to find free or discounted classes for seniors. 

Follow along on YouTube: If you live in a rural area or somewhere that in-person classes are not available to you, follow along with yoga videos online. Below, we’ll share a few yoga videos for seniors. 

Find the type of yoga that works best for you: Hatha yoga, restorative yoga, and yoga with chair exercises are usually more suitable for older adults because they’re slower paced. They involve holding poses for longer periods of time. Vinyasa, ashtanga, and power yoga are fast-paced yoga practices, with inversions and other advanced movements.

Yoga Promotes Good Bone And Joint Health

As you age, your bones naturally lose density and joints become stiffer. A gentle yoga practice can be effective in preventing and slowing bone density loss, and is safe for those with osteoporosis. Whether you are looking to prevent osteoporosis or relieve painful symptoms caused by an existing bone condition or fracture, yoga postures and stretches can be extremely beneficial. Regularly moving your joints can help reduce stiffness and joint tenderness.

Tell your yoga instructor about any bone conditions you have. He or she may be able to provide you with props such as blocks, straps, and inflatable balls that can help you avoid further injuries.

What Are The Best Yoga Poses For Seniors

Yoga is great for older adults, but it’s important to attempt yoga poses only after consulting a doctor and only under the guidance of a trained professional. Those with conditions such as uterine prolapse, , disk herniation, or advanced may need to avoid certain yoga poses.

Standing yoga poses

Helps keep the spine straight, preventing slouching

Helps strengthen the arm and leg muscles, encouraging stability

Sitting yoga poses

Helps clear bowel movements, regulating

Stretches the thighs and knees, reducing joint and pain

Shishuasana

Relaxes the back and helps relieve backache

Marjariasana

Strengthens the back and shoulders

Shalabhasana

Tones the neck and back muscles, increasing flexibility

Tones the abdominal organs and improving digestion

Pawanmuktasana

Helps release and relieve digestive issues

Increases blood circulation to the hip joints, releasing tension in that area

Chair yoga poses

Also called desktop yoga poses, these are convenient because they can be performed while sitting on a chair. Neck roll, cow stretch, seated forward bend, eagle arms, seated spinal twist and temple rub are all chair yoga poses that have huge health benefits:

Relaxes the neck and back muscles

Helps alleviate body pain, tension, and

Increases flexibility

What Kind Of Asanas Are Best For Seniors

If you are easily fatigued, it is best to substitute warm-ups for walking and gentle joint movements, such as wrist and ankle rotations. 

Standing yoga postures such as Triangle Pose .

Yoga postures done while lying on the back or stomach, such as Cobra Pose can help to strengthen the back and increase flexibility in the spine.

Yoga Nidra, or , is by far the most essential part of any yoga practice, and with age, the pose becomes even more essential to help assimilate the effects of yoga practice into the body.

Tai Chi And Qigong Exercises For Seniors

Tai Chi! Qigong and Tai Chi are ancient Chinese exercises that have numerous proven benefits in users such as decreasing anxiety and mental depression, improving cognitive skills, strengthening muscles and bones, and many more besides. After spending ages researching the effects of these exercises, we bring to you today’s post: how can practice Qigong and Tai Chi positively affect the lives of many seniors?

Yoga Helps Seniors Become More Flexible

Yoga involves gentle, guided stretching, which can help seniors develop greater flexibility and improve their range of motion. A limited range of motion can make older adults predisposed to falls and get in the way of daily activities. Increased flexibility can help keep seniors safe and allow them to care for themselves more independently.

Many yoga postures help with spinal flexibility. Keeping the spine flexible reduces the likelihood of stiffness and pain in the back and neck, helping you feel younger and healthier.

Strengths And Limitations Of This Study

This is the first randomised controlled trial to explore the effects of yoga on well-being compared with a physically active and inactive control group among elderly adults.

Inclusion of both active and inactive control groups enables comparison of the effects on several levels, including indirect effects of the yoga intervention.

All exercise will be free of charge, instructor-led and undertaken at established fitness centres, decreasing the risk of adverse events.

Generalisability of study findings may be limited by a healthy entrant bias.

Subjective measurements of physical activity could overestimate activity levels.

How Should Seniors Practice Yoga Asanas

The Yoga Sutras define Asana as “sthira sukham asanam,” which translates into “that which is stable and comfortable is an asana.” In layman’s terms, any posture held with awareness in a stable and comfortable manner constitutes an asana. So don’t worry – twisting yourself into a pretzel is not the only way to practice yoga! As long as you move with awareness of your breath, body, and mind, you are practicing yoga.

Best Yoga Poses For Seniors And Adults

For many seniors, aging comes with inevitable health problems. Stiff joints, aching backs and less energy are just some of the things facing seniors, not to mention potential concerns like heart disease, obesity and mental health disorders.

Fortunately, there are plenty of ways to help older adults manage their health and well-being. A combination of healthy eating, routine medical care and exercise can help seniors feel healthier and stronger. Yoga offers a great way for seniors to get moving, practice mindfulness and improve their overall health.

Check out the infographic below to learn more about these great yoga poses for seniors.

Upward Salute

Eases back pain and stiffness

Supports those with low mobility

Safety And Comfort Is The Top Priority

The number one priority is to keep your older adult safe and comfortable.

None of these movements should hurt.

Make sure your older adult moves slowly and gently and pays attention to their body. It’s better to do a little less rather than risk injury.

Older adults should follow the instructor’s movements only as far as is comfortable.

Even if they only do a fraction of the range of motion or have to skip some movements, they’ll still benefit from the exercises.

Over time, their flexibility and strength will improve and they’ll be able to do more and more.

Getting Started Safely And Confidently

If you have a chronic condition, balance issues, or injuries, talk to your doctor about how you can exercise safely. For example, if you have osteoporosis, you can participate in yoga—but you may need to avoid forward bends and twists. But with proper medical guidance, even people who have previously fallen or been seriously injured can get stronger with yoga.

Then, keep in mind that teaching styles may vary between yoga classes and instructors, so it’s a good idea to call your local studio or fitness center before committing to a new class.

“Let them know what your concerns are, particularly if you have any health conditions,” says Sage Rountree, yoga instructor and coauthor of Lifelong Yoga. “They might steer you toward something that’s an even better fit for you than what you might choose for yourself.”

The Benefits Of Yoga For Older Adults

Yoga cultivates a mind-body connection, combining stretching and strengthening postures with deep breathing and relaxation. Despite its roots in Eastern philosophy, yoga as practiced in the West is generally focused on physical fitness. It still has a aspect, but it is not overtly religious. People of all faiths and belief systems can benefit from participating in yoga.

Because the poses

Here are some of the benefits of yoga for seniors:

Yoga Poses To Avoid With Osteoporosis

The National Osteoporosis Foundation estimated that osteoporosis affected 12 million people as of 2010. Osteoporosis puts your bones at risk for fracture, which can compromise the ability to do daily tasks, cause severe pain, negatively affect your posture and shorten your spine. Yoga can help people with osteoporosis by offering weight-bearing exercises to stimulate bone growth. The risks of certain poses outweigh the benefits when you have osteoporosis.

Copd Chronic Bronchitis And Emphysema

Chronic obstructive pulmonary disease , chronic bronchitis, and emphysema make breathing very challenging and limit your ability to do cardiovascular activities.How yoga can help: Yoga is low impact. For this reason, it is a useful movement practice if you have COPD or similar respiratory problems. Additionally, a yoga practice often has pranayama, or breath practices. Focusing on inhaling and exhaling can be useful if you have a chronic breathing problem, since breathing exercises can potentially help strengthen muscles used in respiration. Time spent in mindful breathing can also help you have more awareness of your breath; noticing when you get breathless or when you feel short of breath can help you seek treatment quickly.

The Only Yoga Rule You Need To Follow

The Yoga Sutras contain bits of wisdom and yoga philosophy. This text is one of the earliest yoga books. Regarding yoga poses, the sutras don’t say much. Yoga sutra 2.46 tells us simply that yoga poses should be steady and comfortable. Knowing that this is the only prescription for the poses frees us from feeling like our yoga practice has to look a certain way. A yoga student can do a handstand, or not; a lunge, or not; a balance pose, or not. Your practice is your practice. Find strength and ease, and do what works for you.

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What Type Of Yoga Is Best For Seniors

The best type of yoga for seniors is one that can be done gently and in which you can take your time to perform the different poses. Within the several styles of yoga available are those specifically designed for the elderly that are practiced at a slower pace and allow you to stop as your body requires.

If you don’t find classes specifically designed for seniors, you can opt for a quiet style of yoga for beginners. Both Kripalu and Viniyoga are good alternatives since they fit the current need of each practitioner. Iyengar yoga is another option as it gives much prominence to the use of objects, which favor the construction of asanas.

Restorative yoga is a good option because it’s a meditative and gentle form of yoga, in which you release tension without stretching. However, the postures are usually maintained for a long time, so you must pay attention that this isn’t annoying or harmful for you.

There is also a type of yoga called Sukshma Yoga in which the whole body relaxes with easy exercises for the eyes, jaw, tongue, neck, hands, hips, knees, ankles, and feet. It’s well suited for seniors who want to perform simple movements with gentle stretches and combine them with breathing techniques.

What Kind Of Asanas Should Seniors Do

The types of asanas that seniors should do are those that are done standing up or those that can be done with some support, that means sitting, lying down, or in a chair since they’re best suited to their needs. In this way, you’ll be preserving your integrity if your balance fails, and you won’t be exposing yourself to the complications that investments can bring, for example, if you suffer from high blood pressure.

What happens with inverted asanas is that the legs are above the heart and the heart is above the head, and that tends to raise the blood pressure and even the eye pressure. In addition, the throat can be squeezed and cause breathing to be difficult, which also causes blood pressure to rise.

In kneeling asanas or sitting on a chair or mat you can roll your neck, bend forward and twist your body. You can also adapt asanas such as the cat-cow by curving the back and lifting the chest, and conversely, by hollowing out the back and dropping the head forward. Or by putting your arms in an eagle pose: you stretch both arms forward, cross your right arm over your left one, bend your elbows and meanwhile bring your palms of your hands together in front of your nose. This asana is perfect for pain relief if you have carpal tunnel syndrome.

Yoga For Seniors With Lower Back Pain

You can adapt your yoga for senior sessions if you have lower pain back whenever you have a contracture or discomfort. You’ll need to strengthen your core, give flexibility to your spine, and focus on maintaining an overall correct posture because you may be compensating for a bad postural habit with your lower back.

This condition is very common and usually has a mechanical origin. In many cases, it can be due to the fact that we spend a lot of time from our days sitting in front of a computer, stressed out, and not caring about alignment. It’s also due to the fact that we lead a sedentary life, don’t exercise, and our abdominal muscles are weak. This has repercussions on our lower back, causing pain, which limits you.

If you suffer from any pathology that requires medical attention, make sure that your doctor/physio approves your yoga sessions. That way, you’re ready to recover on the mat! Or why not in the chair? Many times, when we have back pain, our legs become rigid and it’s convenient to work sitting down to restore mobility to both the lower back and the extremities.

There are some details that we can take care of during our yoga class, such as gently disarming the forward bending postures with your knees slightly bent. You can also use accessories, which assist you in the movements and poses. Making conscious movements using abdominal strength, and not the lumbar, is key to avoiding discomfort in the area.

Yoga For Seniors: How To Get Started

You’re never too old to reap the rewards of yoga. For seniors who are looking for a safe, effective way to enhance their physical health and overall wellness, the stretching, breathing, and meditation practices of yoga can be a great solution. In fact, as you will see, doing yoga regularly can result in a host of benefits for older adults, from greater flexibility and improved balance to lower stress and better sleep.

It’s no wonder, then, that yoga is becoming increasingly popular among seniors. The 2016 Yoga in America Study found that nearly 14 million Americans over the age of 50 practiced yoga that year. That was a significant jump from the four million who did so in 2012.

This article outlines the many benefits of senior yoga and describes several of the best types of yoga for older men and women . It also offers information about basic poses and explains what you should do before you begin any yoga routine. And it even provides examples of helpful books, videos, and DVDs as well as tips on how to find appropriate classes.

Reasons To Practice Yoga In Your 50s

1. Minimize hypertension

“Yoga has a powerful effect on stress and hypertension and can help people reduce the amount of medication they need,” says Amy Wheeler, yoga professor at California State University at San Bernardino. In a review of 17 studies published in Evidence-Based Complementary and Alternative Medicine, researchers reported significant reductions in blood pressure for interventions incorporating three basic elements of yoga practice: postures, meditation, and breathing. Researchers speculate that the slow, controlled breathing inherent in yoga practice decreases nervous system activity, which helps manage blood pressure levels.

2. Strengthen bones

“People in their 50s often develop the beginning stages of osteoporosis and low bone density,” notes Melinda Atkins, a yoga teacher in Miami. Studies consistently show that the weight-bearing activity of yoga helps slow bone thinning, reducing the risks of osteoporosis, particularly among postmenopausal women.3. Keep excess pounds at bay

Reasons To Practice Yoga In Your 60s

1. Reduce anxiety

Yoga induces the relaxation response, an alpha state between awake and asleep that helps modulate the way the body responds to stress. When faced with a potential threat , your heart beats faster, your muscles tense and you start to sweat. Yoga stops this process in its tracks, reducing your heart rate, lowering blood pressure and easing respiration. Case in point: A 2015 study published in the Journal of Complementary and Alternative Medicine reported that women who participated in a 60-minute yoga class twice a week reported greater reductions in anxiety after the 8-week study period compared to those who didn’t participate.

2. Protect your joints

During your late 50s and early 60s, you may begin to notice that your joints aren’t as fluid as they used to be. Practicing yoga regularly can help lubricate joints, staving off debilitating disorders like carpal tunnel syndrome and . “It’s important to start caring for your joints, to help maintain your independence and preserve your ability to perform daily activities as you get older — things like brushing your teeth, combing your hair, getting dressed,” says Wheeler. Yin yoga, a type of practice where poses are held for up to 20 minutes, may be especially beneficial for lubricating and nourishing the joints.

3. Build strength and balance

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What is Hatha Yoga? Everything You Need to Know About Hatha Yoga

What is Hatha Yoga: Unfortunately, in the western part of the world, if you pronounce the word “yoga”, people think you have to turn yourself around like rubber bands or stand on your head. Yoga is not a form of exercise. The word “yoga” means union. Today, modern science has proven that the whole existence is only energy.

So if all this is energy, why don’t you enjoy it? If you break the boundaries of the illusion that you are separate and begin to experience the oneness of existence, it is yoga. The world’s religions have always talked about God being everywhere. Is it different if you say that God is around or that everything is energy?

The same reality. When it is deducted mathematically, we call it science. If you believe it, we call it religion. If you find a way to get there, we call it yoga. So what is yoga, what is not yoga? There is no such thing.

Related post:  Perfect Guide of Yin Yoga For Beginners | Yoga For Every Age Of People

The Meaning of Hatha Yoga

Hatha yoga has not changed for thousands of years. However, our thinking and feeling about it are there. Language is a powerful thing, and different cultures may have other definitions for the same word. Throughout the evolution of  Yoga practice, the same name – Hatha – also refers to different things.

In the popular thought ‘in the West’ (now the most common expression), Hatha Yoga balances body and mind. ‘Ha’ refers to the deep sun and ‘tha’ to the moon. The practice of Hatha Yoga aims to join, yoke or balance these two energies.

A yoga class described as ‘hatha’ usually includes body postures (yoga poses) and breathing techniques. These are typically practiced much slower and with a more stable posture than the Vinyasa flow or Ashtanga class. We describe our Hatha Yoga classes in Befitness Hub.

However, Hatha means ‘power’ and is traditionally defined as ‘yoga of power’ or ‘methods of attaining yoga status through power’. So Hatha Yoga can be considered anything you can do with the body,

Asana – yoga postures (practised in any style of ‘yoga’)

Pranayama – breathing techniques

Mantra – chanting or reciting

Mudra – hand gestures

Shatkriyas and Shatkarmas – cleansing techniques

Mark Singleton, the author of ‘Yoga Body’ and a senior research member at the University of SOAS London, spoke at a lecture I attended. He noted; “It simply came to our notice then. It doesn’t matter what one does, isn’t it all normal?”.

ccourtesy:

Akhanda Yoga

How Hatha Yoga is different from other styles?

Hatha Yoga is an ancient yoga practice, with many variations on other modern yoga styles:

Asanas are placed evenly for 1-5 minutes. Most of the modern techniques are dynamic, and the grip is only brief.

Metabolism slows down compared to other yoga styles.

In Hatha, the focus of the asanas is on the internal organs and spine, while in other styles the focus is on the muscle groups and joints.

The body goes through less wear and tear compared to other styles.

It requires less oxygen compared to other styles.

In Hatha, more emphasis is placed on peace of body and mind than movement.

Top Hatha Yoga Books:

There are many books on the subject, but the most popular are:

Hatha Yoga Pradipika

Patanjali Yoga Sutras

Hatha Yoga for Teachers & Practitioners

Complete Illustrated Book of Yoga

10 Best Hatha Yoga Poses:

There are 84 traditional Hatha Yoga poses. Most Popular Poses:

Headstand Shirshasana

Sarvangasana (shoulderstand)

Halasana Plow Pose

Matsyasana Fish Pose

Gomukhasana Cow Face Pose

Paschimottanasana (seated forward bend pose)

Bhujangasana Cobra Pose

Mayurasana Peacock Pose

Natarajasana Dancer Pose

Vrikshasana tree pose

Swami Sivananda Hatha Yoga

In per-independence India, the practice of yoga asana was practiced only by monks and nuns. In 1936, Swami Sivananda wanted to make the practice of Hatha Yoga accessible to the general public. Thus they can improve physical and mental health. Swami Sivananda taught a simple yoga asana sequence, popularly known as the ‘Rishikesh sequence’, with relatively short grip and simple postures.

Swami Sivananda developed the five practices of yoga without explaining the profound philosophical aspect of yoga. Together, these points lead to a balanced and yoga lifestyle:

Proper Exercise: A healthy body is essential for balance in mind. The practice of yoga looks consistent and comfortable; it is the perfect way to work on strength, endurance and flexibility. When practicing according to ancient principles, we simultaneously (equally) balance the nervous system as well.

Proper breathing: The mind can be controlled through conscious breathing. Therefore, there is a wide range of breathing techniques in yoga. When mastered, the whole breath is effortless.

Proper relaxation: It is essential to rest the body regularly, allowing it to recover from the effort. Vacation involves not only the body but also the senses.

Proper diet: Healthy nutrition is essential to provide energy to the body and mind. It should be adequate, but not disturbing or harmful. The yogic diet is mostly vegetarian because it can be prepared without unnecessary violence.

Positive Thinking and Meditation: The way we think affects our mind. Therefore, the practice of positive thinking and meditation is very important to develop balance in mind.

What to Expect in a Hatha Yoga Class?

While Hatha Yoga is an all-encompassing word, you can still find Hatha-appointed classes for all levels and skills in yoga studios, and you can pick up the title to understand that this is a well-rounded practice, says Rideaux. Compared to fast-paced acrobatics classes and slow-paced, in-depth stretching classes, Hatha Yoga classes are a fun medium, injecting elements from various styles.

“I think Hatha Yoga allows the teacher a little more freedom to play with what they offer in that space,” he says. For example, one Hatha Yoga instructor may suggest unobstructed, but gentle, movement between the asanas. At the same time, another may insist on holding each posture for a few breaths for the next one.

No matter how relaxed or energetic it is, every 60 to 90 minute Hatha Yoga class has a curve similar to your regular one day. When you start your morning with a strong cup of coffee, Hatha Yoga classes begin to lift the body with asanas such as baby pose, cat-cow pose and spinal twists. Keep the body warm and relaxed by sun salutations, forward folds or downward-facing dogs, towards the most challenging posture of the day (think: warrior, tree pose or vice versa).

After hitting that peak, you begin to cool the body and mind with asanas such as sitting forward folds and bound angle pose, eventually ending the procedure with a savasana (corpse pose), Rideaux explains. If you are worried about the idea of ​​having to put your head behind your head or do a handstand vigorously, take a deep breath as those seats are reserved for intermediate and advanced classes, he adds.

Breathing:

As the asanas vary from class to class, breathing will always be emphasized, and the instructor will guide you through each breath, ensuring it is in sync with your movement. Not only does this attachment help to awaken the muscles, but it also acts as a moving meditation for the body, and helps to calm your mind even after you roll your mat, says Rideaux.

“If I can learn to breathe in the challenging forms presented on the mat, all of a sudden it starts to follow me off my mat,” he says. “Next time I’m in a difficult situation in my life. Hopefully, I know how to breathe through it and be with it.

What are the health benefits?

Some research focuses specifically on the benefits of Hatha. However, most of those studies use the term umbrella for Hatha (i.e., focusing on slower pace and alignment) than yoga.

Less anxiety: The results of the 2016 meta-analysis of 17 studies (501 patients) provide preliminary support for Hatha as a treatment for anxiety.

Better balance: A small 2014 study involving 34 men found that those who completed a five-month hatha yoga program were able to better their postural control. Based on those results, the teachers conclude that Hatha yoga practice can improve physical balance.

Fitness improvements: A 2015 study of Chinese adults discovered that a 12-week hatha yoga program positively affected several fitness components, including cardio endurance, muscle strength and endurance, and flexibility.

And beyond these studies, there’s a ton of research on the benefits of Yoga in general, including data that suggests its ability to treat pain, lower BMI and blood pressure, reduce menopausal symptoms, help manage chronic diseases, improve mental health, and more.

It also can impact your endurance. “Yoga makes you very movable and very capable. You get to be strong in not just one direction, but everything you can imagine doing in every direction without tiring,” says co-founder of Strala Yoga Michael Taylor in mbg’s Complete Guide to Yoga class.

Guidelines for your Holistic Hatha Yoga Practices

How can you translate these principles into your Hatha Yoga asanas practice and get the maximum benefits from this ancient science? One of the primary (and sadly often forgotten) principles today is the principle of the sthira sukham asanam. This definition of asana says that an asana is a pose in which you experience comfort and stability in each pose.

It is often said in our modern practices that asanas should be practiced with a goal in mind. We have to be deep in a posture, or we have to fill our balance. But when we understand the ancient science of Hatha Yoga, we know that in all yoga practices we should return to “Sthira Sukham Asanam” or “Asana is a stable and comfortable pose”.

Purpose and Relief:

This simple phrase is about how we should observe our asanas and how we can move on in life. We need to be consistent in our practice and our purpose in our lives and be comfortable with who we are. Yoga can be the greatest gift the world has to offer right now: the opportunity to be at ease with who we are and our place in the world. Balance and compassion can only grow from this place of acceptance.

To achieve comfort and ease in a pose, it is essential to adjust your practice skills. In terms of strength, it means you can gradually increase the loads. This also applies to flexibility. Therefore, each pose has different steps and options. When you hold a pose for a long time, you may move on to the next stage or the next stage of difficulty. It transforms Hatha Yoga into a gradual transformation process.

Ahimsa – the principle of kindness in Hatha Yoga

Philosophical Principles from the Yamas:

Ahimsa, or non-violence, is beautifully reflected in such a transformative practice. You have to be more discriminating with the help you render toward other people. Instead of focusing on the shape and forcing your body into the pose, it is better to make sure your body is still comfortable enough. Practicing patience for a long time can take you to a place where you feel comfortable in a more advanced pose. But remember: this advanced pose is not the goal!

In the end, unlike the image of yoga that dominates today, yoga is not just about poses. Its roots can be found in ancient philosophy, which focuses on self-realization. Correspondingly yoga practice can lead to mental, physical and spiritual balance. Ultimately, Hatha Yoga is a discipline that aims to develop an understanding of the true self.

Related post:  10 Best Pectoral Muscle Exercises To Make Breasts Bigger

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Where the Serotonin Lives

The Pursuit of Happiness

Do you know where serotonin (the happiness hormone) lives in your body? Your gut microbiome houses 95% of what I call my favorite hormone. So right there in the old bread basket is where your happiness, sex drive, sleep health, and mental health hold space. Maybe that is why comfort food is so comforting. You may be wondering what is a healthy gut microbiome and how do I get one or is my gut already healthy? Let’s unpack this and come up with some strategies for improving or maintaining a healthy gut microbiome.

  health·y – adjective- in good health “I feel fit and healthy”

gut – noun- the stomach or belly

mi·cro·bi·ome – noun- the microorganisms in a particular environment (including the body or a part of the body)

 A Tale of Two Brains

Healthy is an individual feeling. Its outward appearance can look different from person to person but inwardly it is an overall feeling of well-being. Thousands of years ago Traditional Chinese Medicine doctors recognized the importance of a healthy digestive system to overall health since the production of “Qi” vital energy for the body relies on healthy gut conditions. Western medicine has begun to study the connections between the mind and gut calling gut flora “the second brain.”  What are some things we can do daily to nourish our guts?

 Staying hydrated

 This is such a crucial step and one of the easiest to master. It can begin as simple as having a glass of water before you have a cup of coffee in the morning, switching out the diet soda at lunch for a glass of water, to having a glass of water with dinner before you finish with a glass of wine. Water just makes everything work better and you will see results in the quality of your skin, how shiny your hair is, the ease of eliminations, and better sleep.

 Eat the Rainbow

 Unfortunately, I do not mean the popular hard candy. On your plate make sure there is a variety of colors. A colorful diet can provide adequate amounts of vitamins and minerals as well as fiber, probiotics, and prebiotics.

 No Stress, Baby

 No stress… even I roll my eyes at this statement but there are several ways to manage stress and managing stress is so very crucial to your overall health. Recently I finished “The Book of Moods” by Lauren Martin, a good read I highly recommend it. Lauren recalled meeting a 70’s something colleague for the first time and marveling at how amazing she looked. Out of this meeting, my takeaway was the way the colleague looked at her to-do list as “things she gets to do not things she has to do.” Let that sink in for a minute while you take some deep breaths in through your nose with the back of your throat open. Breathe deep into your gut and hold it then slowly let it release through your nose. Try this a couple of times and note how you feel. Meditation is also a solid practice for dealing with stress. Find what relaxes you and take time throughout your day to take a moment and de-stress especially when you start to feel a tension in your shoulders. Keep in mind that unless your shorts are on fire there is nothing so pressing that you can’t press the pause button for a couple of minutes for some self-care.

 Dailies

 Moving your body regularly through exercise really is fundamental. Over the past 3 years, I have tried and failed to prove this statement as false. Exercise had always been a part of my day. As a kid I played, hiked, ran, barefoot in the woods behind my North Carolina home. In high school, I weight trained and became a bodybuilder. In adulthood after the kids went to bed, I would hit the Stairmaster and the exercise ball. In my 40’s I am struggling to find a routine I enjoy that I can stick with and through this struggle, I have watched my overall health decline and my mid-section expand.

We all want to be healthy, fit, feel good in our clothes but physical fitness and the routines designed around it are not one size fits all. Exercise has to be personal and enjoyable. I am a gamer you can follow my gaming life on Twitter @LadyGamerMom. Last Christmas my wonderful family gifted me with a Nintendo Switch. My birthday falls in January and I gifted myself the “Ring Fit Adventure.” I love it! I am gaming and working up a sweat 2 things I love.

The key points are:

 ·       Exercise is crucial to balancing hormones and having more Serotonin.

·       Don’t get discouraged keep searching until you find a routine you love.

·       Remember we want to be healthy not an Instagram model. Don’t stress this.

 Some Suggestions

I have been taking health coach courses from the Institute for Integrative Nutrition (IIN)  and I love it. Below is an excerpt from an *IIN Blog post entitled “Four Exercises to Support Your Gut Microbiome” written by Nina Zorfass. Nina holds a bachelor’s in dietetics, nutrition, and food sciences from the University of Vermont and is a graduate of IIN’s Health Coach Training Program.

These are her suggestions for healthy gut exercises. Perhaps you will find something you love.

 Four exercises to improve digestion and support gut health

Here are four of the best exercises that support a healthy and well-functioning microbiome. Be sure to check with your healthcare practitioner before starting a new exercise regimen, especially if it’s more vigorous than your previous regimen:

Yoga

Yoga connects breath with movement and is a mind-body practice that encourages you to tune in to how your body feels in space and within the corners of your yoga mat. In general, yoga can be an opportunity to de-stress, which is important for gut health, but there are several specific yoga poses that can promote digestion and detoxification:

Child’s pose – By letting your stomach relax between your legs, this pose can help ease any gut discomfort and can feel very soothing for your gut in general.

Low lunge – Our body is an interconnected system of parts, especially the muscles around our gut that can impact digestion and gut health. According to Kristin McGee, celebrity yoga and Pilates instructor, tight hip flexors can restrict the muscles in the abdomen and thus restrict digestion. A low lunge can stretch the hip flexors and relieve some abdominal discomfort.

Reclined revolved abdominal twist – “This is a great pose to help promote a healthy gut!” says Jacqui Bongiovani, RYT 200 and Integrative Nutrition Health Coach. “The twisting action wrings your abdominal muscles, improving circulation to vital organs.” The post is done by lying on your back with your arms in a T and bringing one knee across the body at a time. “The twist rotates your spine to stretch the muscles in your back all while stimulating the digestive tract.”

Seated spinal twist – By gently twisting from left to right, you apply gentle pressure to the organs that facilitate digestion and can stimulate proper motility. Straining during any type of twist will be counterintuitive, though, so be careful not to overdo it.

Tai chi

Similar to yoga, tai chi is also considered a mind-body practice. Rooted in Chinese philosophy, tai chi’s main goal is to improve the flow of qi, or energy, throughout the body while also promoting balance. It’s a low-impact exercise with a multitude of health benefits, such as improving strength, flexibility, balance, and proprioception, our awareness of our body in space, which declines as we age. Tai chi can decrease stress, which can improve immunity and support gut function!

Strength training

While high-impact exercise, such as cycling, running, or high-intensity interval training (HIIT), can actually slow down your digestion, strength training can still provide a cardio boost without negatively affecting your gut motility, the movement of your intestinal tract for proper elimination. High-impact exercise that gets your heart rate up for an extended period is still beneficial for your health, especially heart health, if you’re able to do so. But if you’re experiencing digestive distress, like constipation, low-impact exercise mixed with some strength training may be the way to go.

Breathwork

Breathing is something we likely take for granted – we don’t even have to think about it! – but many of us may not be breathing deeply enough to have a therapeutic effect on our gut. Diaphragmatic breathing, or deep breathing, is a technique that can be used on a daily basis or when you’re experiencing acute discomfort. It involves inhaling to fully expand the belly, then exhaling to contract the belly. This rhythmic breathing activates the parasympathetic nervous system (“rest and digest”) and reduces muscle tension, including the muscles responsible for supporting digestion and elimination.

Bonus Content

 Sleep is also crucial to a healthy gut microbiome but if you can stick to the suggestions above and develop a good sleep hygiene routine, I think you will find that a good night’s rest will occur naturally.

 I hope you have enjoyed this blog and feel like you have some healthy gut tools you can use. If you have other suggestions, please share those in the comments below. Enjoy the rest of your day and remember to be Healthy by Choice.