Daily Archives: May 1, 2019

Proper Squat Form 101 and How to Squat Effectively


Squatting improperly can be painful and could result in injury. Learn about proper squat form, how to squat safely and effectively, and the benefits of squats.

By Kimberly Dawn Neumann

Updated: June 20, 2018

Sit back but don’t relax! Instead, recognize this functional move as the first step towards nailing proper squat form. As babies, we must learn how to squat before we learn to stand or walk; as adults, we must rediscover how to squat properly. While this primal movement pattern is a base for many activities—like taking a seat and lifting heavy objects—learning how to do a proper squat from a fitness perspective sometimes requires a little coaching. But knowing how to do squats using your legs and not your back will translate into better workout performance and real-life functionality! Also among the benefits of squats is that it’s one of the most time-effective moves for shaping your entire lower body, especially your backside. Since it engages all the major muscle groups of the lower body at once, you can actually squat your way to being a better runner, tennis player, or dancer (though no guarantees if you have two left feet).

How to Squat

Execute the move as if you were going to sit in a chair placed behind you. This will ensure that you are driving your hips back.

1. Go as deep as you can comfortably. If you have knee issues, don’t go deeper than a 90-degree angle, with your thighs parallel to the floor.

2. Keep your heels “glued” to the floor as you squat, and think about driving them into the ground as you straighten your legs to return to the starting position. (This will put even more emphasis on your glutes.)

3. Keep your knees in line with your toes. Also, don’t let your knees cave in. Press them outward so they stay aligned with your feet as you squat down.

4. Do allow your torso to tilt naturally as you squat. (Just don’t collapse your chest or round your shoulders forward.) If you’re too erect, your hips cannot release properly and you’ll put too much strain on your knees.

How to Squat

Proper Squat Form

Step 1: Stand with feet a little wider than hip width, toes facing front.

Step 2: Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…

Step 3: Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.

Step 4: Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.

Step 5: Press into your heels and straighten legs to return to a standing upright position.

How Many Squats Should I Do a Day?

While doing squats daily probably won’t hurt you (unless you’re doing millions of them and/or holding heavy weights while squatting), a better goal beyond how many squats a day would be to aim to do three sets of 10-20 repetitions at least three times per week. This will give your lower-body muscles a good workout, and time in between to recover.

Benefits of Squats

Booty Benefit #1: They’ll Prime You to Lift Heavy Things Safely

Squats will not only prepare you to leap tall buildings as the wonder woman that you are, but they will give you the strength to pick up heavy objects correctly by using your lower body instead of your back.

Booty Benefit #2: They’re Totally Time Efficient

One of the prime benefits of squats is that they’ll tone your booty quicker than just about any other move on the planet. By recruiting pretty much all the muscles in your lower body (quadripceps, hamstrings, gluteals), when you learn how to do a proper squat you’ll find yourself toning up faster and more effectively!

Booty Benefit #3: They Can Prevent Injuries

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. Many people shy away from doing squats if they have knee issues, but studies have shown that the muscles recruited and built when a person does a proper squat will actually improve knee stability and strengthen the connective tissues surrounding the knee.

Booty Benefit #4: They Are Functional Fitness

Functional exercises are those that help your body to perform everyday activities more easily, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there for promoting mobility, flexibility and balance with real-world benefits.

How Many Calories Do Squats Burn?

Quantifying caloric burn without every person reading this wearing a FitBit is impossible to calculate. This is because every body is different and factors like height, weight, fitness level, muscle/fat ratio and so on all factor in to how many calories a person might burn doing any exercise.

This is really a case of quality over quantity being more effective. Because doing a proper squat simultaneously recruits so many muscles, it is a great bodyweight exercise for building muscle!

Instead of worrying about how many squats to burn 100 calories, focus on how to do a proper squat and building more muscle, since for every pound of muscle you gain, your body will burn an additional 50-70 calories per day.

photo by Henry Leutwyler, illustratrion by Brownbird Design

Horoscope ♉: 05/01/2019

Horoscope ♉:

This may not be the most energetic day, Taurus. You’ve been working hard lately and your body needs time to refuel. Spend some quiet time at home. Curl up with some tea and a good book and let your mind travel where it may. Even though your body slows, your mind is more active than ever. This would be a fruitful time to strategize creative changes you’d like to make at home or work.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Holiday: Flores de Mayo

Today’s Holiday:
Flores de Mayo

Flores de Mayo (“May flowers”) festivals take place throughout the Philippines during the month of May. Children create offerings of flowers and bring them to their churches in the afternoon. Parades make their way through towns and villages, with girls wearing traditional costumes followed by their relatives and friends singing Hail Marys. The festival ends on May 31 with fiestas everywhere. In big cities like Manila, Flores de Mayo is one of the largest festivals of the year, featuring May Queens and fancy dress balls. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Birthday: Catherine II of Russia (1729)

Today’s Birthday:
Catherine II of Russia (1729)

Catherine II was empress of Russia from 1762 to 1796. The daughter of a German prince, she was chosen at 14 to be the wife of the future czar, Peter III. In 1762, conspirators led by her lover staged a coup and proclaimed her empress. Peter was murdered shortly thereafter. As czarina, she increased Russia’s power by skillful diplomacy and by extending its frontiers into central Europe. She was a patron of the arts and corresponded with many of the prominent minds of her era, including whom? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

This Day in History: Dos de Mayo Uprising (1808)

This Day in History:
Dos de Mayo Uprising (1808)

Shortly after Napoleon occupied Madrid, Spain, on March 23, 1808, the people of Madrid rose up against the French in the Dos de Mayo uprising, which was sparked by the attempt to move two of the Spanish king’s children to France. The uprising culminated in a fierce battle that was fought in the Puerta del Sol, the city’s central square. The French suppressed the rebellion and, in reprisal, shot hundreds of citizens the following day. What painter immortalized the events of that day? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Quote of the Day: Henry James

Quote of the Day:
Henry James

To criticize is to appreciate, to appropriate, to take intellectual possession, to establish in fine a relation with the criticized thing and to make it one’s own. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Article of the Day: The Golden Horde

Article of the Day:
The Golden Horde

The Golden Horde—the Russian designation for the western part of the Mongol empire—flourished from the mid-13th century to the end of the 14th century. The name is traditionally said to derive from the golden tent of Batu, Genghis Khan’s grandson, who expanded the domain of the Golden Horde in a series of campaigns that included the sacking and burning of Kiev in 1240. At its peak, its territory included most of European Russia. The outbreak of what disease in 1346 contributed to its downfall? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Idiom of the Day: curl (one’s) lip

Idiom of the Day:
curl (one’s) lip

To sneer at something. Watch the video…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Word of the Day: funereal

Word of the Day:

Definition: (adjective) Suited to or suggestive of a grave or burial.

Synonyms: sepulchral

Usage: The bed and chamber were so funereal and gloomy, you might have fancied, not only that Lady Crawley died in the room, but that her ghost inhabited it.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch





Thalictrum ( /θəˈlɪktrəm/) is a genus of 120-200 species of herbaceous perennialflowering plants in the Ranunculaceae(buttercup) family native mostly to temperate regions.[1] Meadow-rue is a common name for plants in this genus.[2]

Thalictrum flavum0.jpg
Thalictrum flavum
Scientific classificatione
Kingdom: Plantae
Clade: Angiosperms
Clade: Eudicots
Order: Ranunculales
Family: Ranunculaceae
Subfamily: Thalictroideae
Genus: Thalictrum
Tourn. ex L.

See text

Thalictrum is a taxonomically difficult genus with poorly understood species boundaries; it is in need of further taxonomic and field research for clarification.

Despite their common name of “meadow-rue”, Thalictrum species are not closely related to the true rue (family Rutaceae), but resemble its members

Most beautiful music ever composed: Watch “The most Romantic Music by Antonin Dvorak. American Suite in A, opus 98b.” on YouTube

7 Yoga Poses and Stretches for The Psoas Muscle That Will Surprisingly Relieve Your Back Pain

Note: not all the following images in the gallery nellow represent the 15 exercises; some are just there as your further reference! Only the first two are:

yoga poses that can reduse or even eliminate low back pain

The 7 yoga poses that can reduse or even eliminate low back pain

The 7 yoga poses that can reduse or even eliminate low back pain


7 Yoga Poses and Stretches for The Psoas Muscle That Will Surprisingly Relieve Your Back pain
Accueil » Fitness » 15 Exercises and Stretches for The Psoas Muscle That Will Surprisingly Relieve Your Back Pain
EnregistrerDeep within the centre of your body, beneath layers of skin, muscle and organs, lies the psoas (pronounced “so-as”). While it can be a tricky muscle to target and stretch, with a little perseverance, it can be done.The Psoas Muscle, Stress and Tension
The psoas muscle is the deepest muscle of the human body affecting our structural balance, muscular integrity, flexibility, strength, range of motion, joint mobility, and organ functioning.It grows out of both sides of the spine. It spans laterally from the 12th thoracic vertebrae to each of the 5 lumbar vertebrae. From there, it stretches down through the abdominal core and pelvis, then finally attaches to the top of the femur (thigh) bone.The psoas is one of the only muscles in the body that connects the spine to the legs. It is responsible for holding us upright, and allows us to lift our legs while we walk.This muscle is also connected to the diaphragm through connective tissue (fascia), which affects our breath and fear reflex. According to Liz Koch who has her National Certification Board for Therapeutic Massage and Bodywork, a fast paced modern lifestyle (which runs on the adrenaline of our sympathetic nervous system) chronically triggers and tightens the psoas – making it always ready to run or fight.If the psoas is constantly contracting due to stress or tension, the muscle eventually begins to shorten, leading to many different conditions such as (1):– Low back pain– Sacroiliac pain– Sciatica– Disc problems– Spondylolysis– Scoliosis– Hip degeneration– Knee pain– Menstruation pain– Infertility– Digestive problemsA tight psoas muscle can also cause or contribute to a number of other conditions like hip pain, groin pain, uneven leg length, scoliosis, instability in the core of the body, and limited flexibility in the lower back (2).How To Release a Tight Psoas Muscle
It is very important to exercise the psoas major to make sure it stays flexible, strong and healthy. Below is a sequence of relaxing and strengthening poses that release, lengthen and strengthen the psoas.One of the most important things to remember when working with the psoas is somatic awareness (an awareness of what’s happening within your body). This requires training yourself to develop an awareness inside yourself and explore what’s happening within.As you spend time in each pose and stretch, turn your attention inward. Sense where your psoas is located and feel if it is tight or loose, rigid or soft, tense or at ease. Learn to surrender, and breathe deep.7 Yoga Poses To Help Release The Psoas
Check out the infographic below for how to perform these poses:Here are instructions on how to perform each pose:1. Constructive Rest Position
1. Lay flat on your back and bend your legs up at a 45-degree angle, ensuring your feet are flat on the floor, placed 12 inches from your bottom.2. Tie a belt or exercise band around the middle of both of your thighs, and then rest. You can sit here and read a book. The goal is to stay here for 30 minutes a day, starting with 10.2. Active Supine Stretch
1. While laying flat on your back, keep the left leg rested on the floor, and then bring your other leg back toward your body, placing your hands on your ankle and keeping it straight.2. Pull your upper leg into your stomach and hold here for 30 seconds.3. Release, and do the other side.3. Pigeon Stretch
1. Come into a kneeling position, and draw in your left knee. Turn it out to the left so that your left leg is bent and near-perpendicular to your right one. Lower both legs to the ground.2. Keep your right back leg extended straight behind you, and stabilize yourself with your elbows on the ground, or if you feel comfortable, fold your upper body forward and collapse over the left leg to a fully relaxed position.3. Stay in this position and hold for 5-10 deep breaths.4. Switch to the other side and repeat.4. Standing Swing
1. Stand up straight on a yoga block (or something similar), and place your hands on your hips.2. Stand firm in your left leg, with the knee slightly bent.3. Keeping your right leg straight and locked, with your foot pointed, swing it out to your front and then back to the standing position.4. Repeat this 15 times, and perform the same exercise on the left leg.5. Do 3 repetitions on each leg.5. Mountain Pose
1. Ensure your thighs are firm by grounding yourself, and then lift your kneecaps, strengthening the arches of your inner ankles as you lift them.2. Gently turn your upper thighs inward, and look slightly upward.3. Breathe in and stretch your arms, shoulders and chest upwards, while raising your heels and placing your body weight on your toes.4. Hold the position for 30 seconds, and then release while exhaling.6. Tree Pose
1. Begin by standing tall, with your legs slightly apart and your hands hanging freely by your side.2. Shift your weight onto the left foot, keeping it firmly on the floor.3. Bend your right knee, reaching down and grasping your right foot with your right hand.4. Bring your right foot up, and place its sole against your inner left thigh.5. Rest your hands on your pelvis and then firmly press the sole of your right foot against your inner thigh, and resist it with your left leg. You want to keep your tailbone tucked, so resist the urge to rotate the pelvis (aka. “duck butt”).6. Press your hands together and focus on a fixed point in front of you.7. Hold for one minute, and then exhale and emerge back into standing position. Repeat with the left leg.7. Twisted Lizard Pose
1. Begin in a downward-facing dog pose, and bring your left leg forward.2. Place the left foot on the outer side of your left palm and then place both of your forearms on the floor.3. Lower your right knee to the ground, while stretching back as far as possible.4. Bend your right forearm so that your fingers point to the left, then bring your left hand up and hold the toes on your right foot.5. Remain in this pose for one minute before repeating the pose on the other side, starting on your right leg.8 Exercises for Psoas Strengthening and Releasing
1. Leg Lifts
1. While lying flat on your back, bend your legs so that your feet are flat on the floor.2. Extend the right leg out in front of you and place your hands at your sides.3. With your back firmly flat against the floor (tuck the pelvis), lift your right leg above the ground and hold for five seconds.4. Perform 8-12 repetitions on each leg.2. Thomas Stretch
1. Perch yourself on a high and sturdy surface, such as a table, and allow your thighs to rest half-way off it.2. Grab onto your right knee, and pull it into your chest. Let your left leg hang freely.3. Lean back slowly until your lower back is flat on the surface.4. If you have a partner, you can get them to push down on the knee of the left leg that is hanging freely. This will make the stretch more effective.5. Hold for 30-60 seconds and then repeat three repetitions on each side.3. Kneeling Lunge
1. Take a kneeling lung position on the ground with your front leg at a 90º angle in front of you.2. Posteriorly tilt your pelvis (tuck your tailbone under, glutes tight), and shift your weight forward toward the front knee, while maintaining the posterior pelvic tilt.3. Be sure not to curve the lower back – keep your tailbone tucked.4. Stay here for 30 seconds to 1 minute. Relax, and then repeat on the other side.5. Perform 3-5 repetitions on each leg.4. Frankensteins Exercise
1. Start by walking like frankenstein, kicking one leg up, and reaching toward the opposite hand.2. It’s important to keep your spine upright, and kick your leg up as high as you can. Don’t have your body forward flexed as you’re kicking – if your hamstring flexibility is limited, and you can’t kick up to shoulder height, you can still do the exercise with a lower kick. Only go up as high as your hip level. As you become flexible over time, you’ll be able to kick higher and higher.3. Do 15 repetitions on each leg, and perform 3 sets.5. Lying Psoas March
1. Place a small resistance band around both feet, and lay down on your back, feet extended.2. Bring your right knee up towards your chest by flexing at the hip.3. Try and pull your knee up past the line of your hips, and from here, bring the leg back down and attempt to repeat the exercise with the opposite leg.4. Try to focus on keeping the inactive leg stable, and avoid any movement through the lower spine.5. Do 10 repetitions on each leg for 3 sets.6. Standing Gate Openers
1. Lift your right foot and flex your right knee, pulling it towards your chest.2. With your thigh parallel to the ground, swing your knee to the left, across the centre of your body, and then to the right, opening your hips as much as you can.3. Go back to the starting position, and repeat on the left leg.4. Do 5-7 repetitions on each side.7. Sit-Ups
1. Lay down on the ground with your knees bent and feet flat on the floor.2. Place your hands behind your head, and curl your upper body up from the mat with smooth control. Don’t jerk yourself up and strain the neck. Instead, keep your back flat, neck straight, and use the muscles of your core to bring you up.3. Do 3 sets of 10 repetitions.8. Psoas Release with Ball
1. For this exercise you will need a lacrosse ball, which can be purchased online, or at a sports therapy store.2. Lay on your stomach and find the hip bone. Place the lacrosse ball toward your bellybutton, just a little bit lower than the hip bone (about 2 finger breadths).3. Holding the ball here, slowly roll onto the floor, putting your weight onto the ball.4. Hold this position for 20 seconds, or up to 8 breaths. You can also pivot on this muscle, and you will likely immediately find it to be quite tender. This should allow the psoas muscle to release.5. Repeat on the other side. You can do this up to 3 times per day if you are not too tender.Four Tips for Maintaining a Healthy Psoas
The psoas can become tight and constricted by many different activities and unhealthy habits. Even menstrual cramps can be a sign of psoas muscle imbalance, as it places additional pressure on female reproductive organs (3).To make sure this muscle stays loose and limber, make sure you try out the following:1. Avoid Extreme Exercise
If you perform extreme exercise every day (like high intensity interval training, cross-fit, high-intensity weight lifting and lots of intense core exercise), you can create some adverse effects on the psoas major muscle. Consider alternating between gentle yoga and stretching one day, and then more high-intensity exercise the next.2. Get a Massage
Getting a good massage therapist who is well educated on psoas release is another great way to help un-restrict this muscle.3. Don’t Sit For Long Periods
If you need to sit for long periods of time, make sure you adopt a good posture, and avoid chairs without lower back support. If you have a sitting job, make sure you get up at least every hour to walk around (like re-fill your water or taking a bathroom break).4. Take Breaks When Driving Long Distances
If you ever take a trip or have a job where you must drive long distances, stop every two to three hours for a stretch and walk around. You can also add a rolled-up towel or cushion at the base of your spine for added support.Source: http://www.livelovefruit.comDownload Nulled WordPress ThemesPremium WordPress Themes DownloadDownload Best WordPress Themes Free DownloadFree Download WordPress Themesudemy course download freeLikez cet article sur Facebook
PROMOTED CONTENTTreating Toe Nail Fungus Could Be Easier Than You ThoughtBest Online MBA Degrees In Downey. See List Now12 Things Men Do Only When They’re 100% In LoveWould You Date A Lonely Asian Lady In Downey?Sexy Russian Babes Looking For Downey Men Older Than 30Incredible Method To End The Herpes Virus Finally FoundSay Goodbye to Botox: This 1 Trick Erasese WrinklesThese 2 Vegetables Will Kill Your Belly Fat Overnight!Downey, California Drivers Surprised By New RuleDrink 1 Glass In The Morning – Lose 1Lb Of Belly Fat Per DayIf You Have Ear Ringing Do This Immediately (Ends Tinnitus)Cool Sculpting May Change Your Mind About Fat Freezing ProceduresBrilliant Trick Melts Belly Fat Overnight (Do This Tonight)Men, No Viagra Needed If You Do This – Wives Love ItYou Might Be Ignoring Early Signs Of Hepatitis C
5 Secret Benefits Of Sleeping Naked (+3 Not-So-Scary Drawbacks)
12 Morning Stretches to Help You Get Rid of Pain, Stiffness and Excess Fat
8 Yoga Poses That Stimulate Thyroid Function And Restore Thyroid Levels
Fingernail Lunula: What The Half Moons on Nails Reveal About Your Health
These Early Warning Signs of Vitamin B12 Deficiency Should Never Be Ignored!
Cannabis Oil Cancer Treatment Cures Elderly Man with Stage 4 Lung Cancer
5 Secret Benefits Of Sleeping Naked (+3 Not-So-Scary Drawbacks)
15 Exercises and Stretches for The Psoas Muscle That Will Surprisingly Relieve Your Back Pain
12 Morning Stretches to Help You Get Rid of Pain, Stiffness and Excess Fat
8 Yoga Poses That Stimulate Thyroid Function And Restore Thyroid Levels
Fingernail Lunula: What The Half Moons on Nails Reveal About Your Health
These Early Warning Signs of Vitamin B12 Deficiency Should Never Be Ignored!
Cannabis Oil Cancer Treatment Cures Elderly Man with Stage 4 Lung Cancer
How To Nebulize Colloidal Silver To Support Lung Health
Complete List of Non-Marijuana Plants That Contain Healing Cannabinoid-Like Compounds
7 Benefits of Grapefruit Seed Extract You Won’t Believe

8 yoga poses that stimulate the tyroid gland

8 yoga poses that stimulate the turoid gland


Yoga is an Eastern practice that goes back thousands of years. Only recent has it become a popularized form of exercise in the West.
Although the real intention of yoga (unity of body with spirit) is rarely attainted in the colonized Western version of the practice, the postures involved still provide a low-impact form of stretching. These stretches and poses, which allow blood to flow to areas that need healing, can undoubtedly address specific health concerns.

Partager sur Pinterest

There are thousands, if not millions, of yoga poses, from which you can choose to target different areas of your body. Poses run from easy (like corpse pose) to advanced (like crow pose), so they’re good for any age, or shape.

Where Is The Thyroid?

The thyroid is a small butterfly-shaped organ that sits in the front of your neck. It produces hormones that regulate your metabolism and affect every organ in the body. Thyroid hormones are also involved in the regulation of skeletal growth and maintenance, as well as heart function (1, 2).
Around 27-million Americans have thyroid disease, and even more have low thyroid function.
Symptoms of thyroid dysfunction include (3):

– Fatigue

– Slowed metabolism

– Weight gain

– Constipation

– Difficulty concentrating

– Waxy skin and swelling (myxedema)

– Dry skin

– Low libido

– Depression

– Slow pulse

– Dry, brittle hair

– Deep, hoarse voice

What Triggers Poor Thyroid Function?

There are a variety of reasons as to why your thyroid might be malfunctioning. Environmental factors put a heavy toll on the thyroid, and is one of the main factors in contributing to autoimmune thyroid disease.
These factors include (4):

– Smoking

– Stress

– Exposure to radiation

– Nutrient deficiencies (iodine, selenium, zinc, vitamin B12)

– Environmental toxins (pesticide exposure, fluoride in water, etc.)

– Chronic infections

– Certain medications (beta blockers, birth control pills, estrogen, iodinated contrast agents, lithium, phytoin, steroids (testosterone injections), theophylline)

Yoga for Thyroid

Yoga works to stretch and open constricted muscle and connective tissue around the neck, improve blood and lymph flow, reduce stress, and stimulate the endocrine system (which includes the thyroid).
The poses mentioned below are throat-stimulating. They improve circulation and energy flow around the thyroid, and help stretch and strengthen the neck.
In fact, several studies have shownthe positive effect of yoga on improving thyroid function. One study found that practicing yoga for six months helped improve cholesterol levels, serum TSH, and reduced the thyroxine requirement in female patients suffering from hypothyroidism (5).
As with all stretching and yoga routines, remember to breathe deep, and never go too deep into a pose if you experience sharp pain.

  1. Fish Pose
  2. Sit on the floor with your legs extended out in front of you.

  3. Move to one side at a time so that you can place your hands directly underneath each buttocks (palms facing down, fingers towards the toes).

  4. Draw your elbows into each other and open your chest.

  5. Slowly lean back onto your forearms and elbows.

  6. Again, open your chest as much as possible and press into your arms to stay lifted.

  7. Drop your head back if you haven’t had any neck injuries, and only if it is comfortable.

  8. Release by lifting your head, releasing your hands and lying down on your back.

  9. Legs-up-the-wall Pose

  10. Use a folded blanket or firm pillow underneath your hips for support.

  11. Add more height to the support if you’re more flexible.

  12. Sit with your right side against the wall, and lift your legs up along the wall at the same time as you lie back.

  13. Your buttocks can be right against the wall, or a few inches away.

  14. Soften your throat and relax your neck and chin

  15. Keep your arms alongside your body, above your head, or anywhere that is most comfortable.

  16. Stay here for up to 20 minutes – the longer, the better!

  17. Release the pose by pushing yourself away from the wall.

  18. Cat and Cow Pose

  19. Start with your hands and knees on the floor, palms directly under the shoulder rand knees directly below the hips.

  20. Breathe in and pull your abdominal muscles in as you arch your back up like a stretching cat. Let your head and tailbone drop down toward the floor.

  21. Return to the initial position, and then extend the upper part of the spine upwards, supporting it with your abdominal muscles and not letting your neck sink into your shoulders, or your shoulders crunch up into your neck. Make sure your neck is a long extension of your spine, and don’t let the head fall back.

  22. Return to starting position and repeat 5 times.

  23. Cobra Pose

  24. Place your hands, palms facing down, on the ground beneath your shoulders.

  25. Inhale as you lift your chest up off the ground by straightening your arms, abdominals engaged.

  26. Keep your lower ribs on the floor, draw your shoulders back, and your heart forward. Do NOT crunch your neck. Keep shoulders dropped away from the ears.

  27. Hold for 30 seconds, then release, and slowly lower your chest and forehead to the mat.

  28. Camel Pose

  29. Kneel upright with your knees hip-distance apart. Press your shins and tops of your feet into the floor, and do not squeeze your buttocks.

  30. Rest your hands on the back of your pelvis, fingers pointing to the floor, almost like they are in your back jean pockets.

  31. Lean back, with your chin slightly tucked toward your chest. If you’re a beginner, stay here, and keep your hands on the back of your pelvis.

  32. If you are comfortable here, reach back and hold onto each heel. Your palms should rest on your heels with your fingers pointed toward your toes and your thumbs holding the outside of each foot. If you feel any compression in your lower back, tuck your toes to elevate your heels.

  33. Lift up through your pelvis, keeping your lower spine long. Keep your head in a neutral position or allow it to drop back without straining or crunching your neck.

  34. Hold for 30-60 seconds, and release by bringing your hands back to your front hips. Inhale, and lift your torso by pushing your hips toward the floor, with your head coming up last.

  35. Repeat 2-3 times if your back in comfortable with the pose. This is a very deep heart-opening pose, so once or twice will suffice.

  36. Supported Shoulder Stand

  37. You can use a folded towel or blanket under your shoulders for support.

  38. Bring your shoulders to the edge of a blanket and let your head rest on a mat.

  39. Press your arms and back into the floor for support, and on an inhale, lift your legs up to ninety degrees.

  40. Exhale, and bring your legs over your head. Your feet can balance in the air.

  41. Bring your hands to your lower back to support your body.

  42. Keep your fingers pointing up toward your hips with your pinky fingers on either side of your spine.

  43. Raise your legs straight up toward the ceiling.

  44. Keep the shoulders, spine, and hips in one line if it’s possible.

  45. Keep your chin tucked into your chest as you keep your neck in one position.

  46. Release the pose by slowly releasing your legs back over your head.

  47. Bring your arms back alongside your body, and on an inhale, slowly roll back down to starting position, vertebrae by vertebrae.

  48. Plow Pose

  49. Begin on your back, arms alongside the body, palms facing down.

  50. On an inhale, lift your legs up to ninety degrees.

  51. Support yourself on the lower back with your hands, and bring your elbows in towards the body.

  52. Slowly bring your knees down towards your forehead and extend the legs.

  53. Bring the hands down to the mat, and press the toes into the mat.

  54. Activate the legs, and keep your gaze toward the navel.

  55. When you’re ready to release, press your hands into the mat, and use your core strength to slowly come all the way down.

  56. Upward Bow (Wheel) Pose

If you aren’t that advanced, skip this pose (it is a little more difficult!).
1. Lay on your back with the soles of your feet on the floor, heels close to your hips and feet hip-width apart.

  1. Place your hands on the floor just above your shoulders with fingers spread wide and finger tips pointing toward your shoulders.
  • Send your arm bones into their sockets so you feel your shoulder blades come together on your back.

  • Press into your feet, and on an exhale, lift up your tailbone and buttocks.

  • Draw the energy of your knees together and keep your thighs strong.

  • Press into the insides of your feet, and then press into your hands as you lift up onto the crown of your head.

  • Next, press all four points into the floor as you lift your head off the floor and straighten your arms.

  • Allow your head to hang back, and release any tension in the throat.

  • Slowly release out of the pose the same way you came up.
    For more tips on how to heal your thyroid naturally, check out my article HERE.

  • Source: http://www.livelovefruit.com


    Using the proper tense: can make the difference that day makes over a cloudy versus a full moon night

    Formal vs informal speech: etichette vs napkin writing

    Prepositions of time!

    Making sense of language? What else but clarity is grammar all about?

    Watch “The Strangest Ancient Pyramid In The World? Abu Rawash In Egypt” on YouTube

    Watch “Can’t Help Falling In Love – Elvis Cover by 6-Year-Old Claire Crosby” on YouTube

    Watch “Martha Argerich – Chopin – Polonaise No 6 in A-flat major, Op 53” on YouTube

    %d bloggers like this: