Daily Archives: July 19, 2019

Horoscope ♉: 07/19/2019


Horoscope ♉:
07/19/2019

Today you might hear about opportunities to increase your income, Taurus, either in your current employment, a new job, or perhaps by a project of your own. You may channel a great deal of energy and inspiration toward this end. Others may want to pitch in and help you. You’re likely to feel energetic and optimistic. This can work in attracting still more new opportunities.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

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Today’s Holiday: Dubrovnik Summer Festival


Today’s Holiday:
Dubrovnik Summer Festival

Walls of Dubrovnik

Walls of Dubrovnik

Centuries of artistic legacy come to life each year in Croatia at the Dubrovnik Summer Festival, an international festival of music, dance, and theater. Approximately 80 performances, including opera, ballet, drama, art exhibitions, and poetry readings, are offered during the course of the festival, bringing to life the beautiful Renaissance and Baroque architecture of Dubrovnik. In the early years of the festival, the material was almost exclusively Croatian, but as the years passed, the festival expanded to include classics from the wider European tradition. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Birthday: Petrarch (1304)


Today’s Birthday:
Petrarch (1304)

The “Father of Humanism,” Petrarch was the greatest scholar of his age. He traveled widely, visiting fellow scholars and searching out manuscripts, and wrote numerous lyrics, sonnets, and canzoni. His awareness of the classical past as a source of literary and philosophical meaning for the present left a lasting influence on European literature and paved the way for the Renaissance. Many of Petrarch’s poems are devoted to what woman, who awoke a lasting passion in him on Good Friday in 1327? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

This Day in History: King Abdullah I of Jordan Is Assassinated (1951)


This Day in History:
King Abdullah I of Jordan Is Assassinated (1951)

Abdullah I was the king of Jordan from 1946 until his death. With Britain’s support, he led Arab revolts against Turkish rule in WWI and, after the Ottoman Empire’s collapse, became emir of the British mandate of Transjordan in 1921. When the mandate ended, he became king of the renamed Hashemite Kingdom of Jordan. In 1948, he attacked the newly established state of Israel, annexing the portions of Palestine now known as the West Bank. In 1951, he was assassinated in Jerusalem by whom? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Quote of the Day: Francis Bacon


Quote of the Day:
Francis Bacon

States, as great engines, move slowly. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Article of the Day: Tupac Amaru II


Article of the Day:
Tupac Amaru II

Born José Gabriel Condorcanqui, Tupac Amaru II was a leader of the indigenous people of Peru who adopted name of the last Inca leader, a man executed by the Spaniards for leading a rebellion in 1572. After failing to persuade officials to improve living and working conditions for indigenous Peruvians, Amaru II led a rebellion against Spain in 1780. He was soon captured and brutally executed. His entire family was also killed, with the exception of his 12-year-old son. What became of him? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Idiom of the Day: a feast for the eyes


Idiom of the Day:
a feast for the eyes

An especially attractive, pleasing, and/or remarkable sight or visual experience. Watch the video…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Word of the Day: perspicacity


Word of the Day:
perspicacity

Definition: (noun) The capacity to assess situations or circumstances shrewdly and to draw sound conclusions.

Synonyms: judgment

Usage: It was a marvelous effort of perspicacity to discover that I did not love her.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Watch “Johnny Cash – Hurt (Official Video) HD” on YouTube


I hurt myself today
To see if I still feel
I focus on the pain
The only thing that’s real

The needle tears a hole
The old familiar sting
Try to kill it all away
But I remember everything
What have I become
My sweetest friend
Everyone I know
Goes away in the end
And you could have it all
My empire of dirt
I will let you down
I will make you hurt
I wear this crown of thorns
Upon my liars chair
Full of broken thoughts
I cannot repair
Beneath the stains of time
The feelings disappear
You are someone else
I am still right here
What have I become
My sweetest friend
Everyone I know
Goes away in the end
And you could have it all
My empire of dirt
I will let you down
I will make you hurt
If I could start again
A million miles away
I will keep myself
I would find a way
Source: LyricFind
Songwriters: Trent Reznor
Hurt lyrics © Kobalt Music Publishing Ltd.

30 Minutes. 15 Yoga Poses. 1 Killer Core Workout – yoga retreats


https://yogaretreats.org/blog/30-minutes-15-yoga-poses-1-killer-core-workout/

30 Minutes. 15 Yoga Poses. 1 Killer Core Workout
30 Minutes. 15 Yoga Poses. 1 Killer Core Workout

Yoga might not be the first place you turn for washboard abs, but I’m about to show you why it should be! The poses outlined below won’t just slim your waistline; They’ll strengthen your entire midsection (AKA your core) and leave you feeling better than ever. In addition to the confidence boost, having a strong core reduces the occurrence of back pain and improves our overall balance. Explore the following poses and find what ones resonate with your body, taking modifications or challenging yourself as it feels appropriate. Get ready to feel the burn!

Paripurna Navasana — Boat Pose

Paripurna Navasana — Boat Pose
Paripurna Navasana — Boat Pose

Instructions:

Start seated with knees bent and feet planted on the floor.

Bring your arms out parallel to the floor with palms facing.

Slowly shift your weight back and let the feet lift from the floor.

Bring your shins parallel to the floor with knees bent for Half Boat Pose.

Avoid letting the spine round by keeping the chest open and the core engaged.

If you can, straighten your legs to a 45-degree angle.

As you balance on the sit bones, let the shoulders relax away from the ears.

Hold for five breaths before releasing the feet back to the floor.

Challenge Yourself:

There are several ways to take Boat Pose to a new level. Once you’re in a full Boat Pose, try straightening the legs as you lower your entire body to hover off the mat. Inhale to rise back up to a full Boat Pose and repeat five more times. Another option is to experiment with Russian Twists, turning the upper body back and forth to work the obliques!

Phalakasana — Plank Pose

Phalakasana — Plank Pose
Phalakasana — Plank Pose

Instructions:

Come to all fours with wrists stacked under shoulders and knees under hips.

Extend one leg straight at a time.

Keep the shoulders stacked over the wrists as you engage the legs and tighten the core.

Press into the palms to broaden the upper back.

Challenge Yourself:

Bring a little extra heat by running through some alternating leg lifts while in plank – Remember to keep the core tight and upper body strong! Another fun trick is to use your breath to flow between Downward Facing Dog Pose and Plank Pose. If an upper body workout is what you’re craving, do some alternating arm lifts!

Trikonasana — Triangle Pose

Trikonasana — Triangle Pose
Trikonasana — Triangle Pose

Instructions:

Come to stand at the head of your mat.

Exhale and step the right foot back into a wide stance with the foot turned slightly out.

Lift your arms out to the sides in a T-shape.

Direct your left toes towards the front of the mat.

Exhale as you reach your left fingertips straight over the front leg.

Rest your left hand on your shin, ankle, or a block inside your front foot.

Reach your right arm straight up towards the ceiling.

Hold for thirty seconds on each side.

Challenge Yourself:

For an extra kick in your Triangle Pose, bring both arms by your ears and rely solely on the core to maintain the position as you extend through the fingertips. You could also try pulsing the top arm towards the ceiling to fire up the obliques.

Adho Mukha Svanasana — Downward Facing Dog Pose

Adho Mukha Svanasana — Downward Facing Dog Pose
Adho Mukha Svanasana — Downward Facing Dog Pose

Instructions:

Come to all fours with knees under hips and palms just forward of the shoulders.

Tuck the toes and press firmly through the hands to lift your hips towards the ceiling and straighten your legs.

Spread the fingers wide and roll the forearms in to root through the thumb and index.

Rotate the biceps away from the ears and relax the shoulder blades down the back.

Engage your quadriceps.

Release your heels towards the floor, tip the tailbone up, and internally rotate the thigh bones.

Take five deep breaths here.

Challenge Yourself:

Challenge all parts of the body with a Three-Legged Dog flow – Inhale to extend your leg up and back, and exhale to draw the knee towards your nose while shifting forward into a Plank Pose.

Chakorasana Pose — Bird Dog Pose

Chakorasana Pose — Bird Dog Pose
Chakorasana Pose — Bird Dog Pose

Instructions:

Find a tabletop position with knees at hip-width and hands planted under the shoulders.

Firm your abdominals.

On an inhale, reach one arm straight in front and the opposite leg straight back.

Breath into the line of energy extending from the front fingertips out the back toes.

Hold for thirty seconds on each side.

Challenge Yourself:

While holding your Bird Dog Pose, exhale and draw the elbow and knee together as you round the spine. Inhale to lengthen back out and repeat five more times.

Utkatasana — Chair Pose

Utkatasana — Chair Pose
Utkatasana — Chair Pose

Instructions:

Stand tall at the head of your mat.

Bend your knees, bringing the thighs as close to parallel with the floor as possible.

Brush your fingertips against the floor before reaching the arms up by your ears.

Pull the lower belly up and in while continuing to sink low in the hips.

Relax your shoulder blades against your back as you drop your tailbone towards the floor.

Take five full cycles of breath.

Challenge Yourself:

Chair Pose is notoriously challenging on its own, but you could really amp things up with a Revolved Chair Pose. Bring your hands together at heart center and twist the upper body in one direction, hooking elbow on knee. Repeat on the other side.

Virabhadrasana III — Warrior III Pose

Virabhadrasana III — Warrior III Pose
Virabhadrasana III — Warrior III Pose

Instructions:

Start standing at the head of your mat and take a wide step back with your left foot.

Turn your left foot out and right toes forward, lining the front heel up with the back arch.

Inhale the arms out in a T-shape and gaze beyond your right fingertips.

Exhale to bend the right knee and stack it over the ankle.

Keep the spine straight as you take five cycles of breath here.

Challenge Yourself:

Work the arms and legs simultaneously by inhaling to straighten the legs while bringing the arms overhead, and exhaling to settle back into Warrior II. Repeat this movement five to ten more times on each side.

Salabhasana — Locust Pose

Salabhasana — Locust Pose
Salabhasana — Locust Pose

Instructions:

Start lying on your belly with arms by your sides and palms facing down.

Rest your forehead on the mat and root the tops of the feet down.

Roll your shoulders back to open across the chest.

Inhale and lift your upper body off the floor, reaching your arms towards the wall behind you.

Engage the legs to the point where your knees lift.

Stay here for three to five breaths before exhaling to release to the floor.

Challenge Yourself:

While in Locust Pose, work the lateral muscles by sweeping the arms forward on an inhale. As you exhale, pull the elbows towards the back wall and repeat this motion several times.

Ardha Pincha Mayurasana — Dolphin Pose

Ardha Pincha Mayurasana — Dolphin Pose
Ardha Pincha Mayurasana — Dolphin Pose

Instructions:

Starting in Downward Facing Dog Pose, slowly lower the forearms down to the mat.

Bring the arms parallel to each other and ground down through the palms.

Keep the hips lifted and the belly pulling in as you let the head and neck relax.

Hold for five to ten deep breaths.

Challenge Yourself:

‘Dolphin Pushups’ are sure to leave you sweaty and sore! On an inhale, shift forward into a Forearm Plank, and as you exhale, send the hips back to traditional Dolphin Pose. Do as many reps as you can muster!

Vasisthasana — Side Plank Pose

Vasisthasana — Side Plank Pose
Vasisthasana — Side Plank Pose

Instructions:

Begin in Plank Pose.

Start to transfer weight into your right hand as you roll to the outer edge of the right foot.

Stack the left foot over the right as you reach the left hand towards the ceiling.

Keep your legs straight and engaged as you open your chest towards the left.

If it feels okay on the neck, take your gaze up to meet the left fingertips.

Hold for thirty seconds per side.

Challenge Yourself:

On an inhale, lift your top leg straight up with energy reaching through the toes. Exhale to hover the leg over the bottom leg and inhale to lift it back up again. Flow through this motion ten more times on each side.

Bakasana — Crow Pose

Bakasana — Crow Pose
Bakasana — Crow Pose

Instructions:

Start standing at the head of your mat.

Bend your knees and plant both palms on the floor in front of you at shoulder-width.

Tighten your core and rise high on the balls of the feet.

Slowly lift your hips skyward as you start to direct the knees towards the triceps.

Bend the elbows to make a resting place for the knees.

Gaze forward and mindfully shift your weight into the upper body.

Let the feet slowly lift from the floor and draw the heels towards the sit bones.

Hold for thirty seconds or longer before slowly dropping the feet back to the floor.

Challenge Yourself:

Crow Pose is already an incredibly challenging posture that requires strength, balance, and flexibility. Once you feel secure in this position, try experimenting with Side Crow by bringing both knees to one arm.

Purvottanasana — Reverse Plank Pose

Purvottanasana — Reverse Plank Pose
Purvottanasana — Reverse Plank Pose

Instructions:

Find a comfortable seat with both legs extended straight in front of you.

Plant your palms just behind the hips with fingers pointed towards the feet.

Press down to lift your hips and torso towards the ceiling.

With arms and legs straight, take your gaze skyward.

Form a straight line with your body by engaging every muscle group.

Hold for thirty seconds before slowly lowering down.

Challenge Yourself:

You can try a One-Legged Reverse Plank with only one foot on the ground supporting you and the other leg lifted as high as possible.

Ashwa Sanchalasana — High Lunge Pose

Ashwa Sanchalasana — High Lunge Pose

Instructions:

Starting in Downward Facing Dog Pose, step your left foot between your hands.

Inhale to bring the torso perpendicular to the floor as your arms come overhead.

Stay high on the ball of the back foot and lift through the back leg.

Let the pelvis soften and the tailbone descend as you continue to reach up through the arm bones.

Hold for thirty seconds on each side.

Challenge Yourself:

Take your High Lunge to new levels by adding some dynamic arm and leg movements. As you exhale, hover the back knee off the mat and cactus the arms down. As you inhale, reach the arms back overhead and lengthen through the back leg. Flow through this exercise for a total of ten reps per side.

Dhanurasana — Bow Pose

Dhanurasana — Bow Pose
Dhanurasana — Bow Pose

Instructions:

Start lying flat on your belly with feet at hip-width and both arms down by your sides.

Bend the knees and reach your hands back to take the outer edges of the feet or ankles.

Inhale to slowly lift your chest and legs off the ground by pressing the feet into the hands.

Take three to five deep breaths before releasing back to the floor.

Challenge Yourself:

Give your abs an extra burn and a gentle massage at the same time by gently rocking back and forth in your Bow Pose.

Vrksasana — Tree Pose

Vrksasana — Tree Pose
Vrksasana — Tree Pose

Instructions:

Stand tall at the head of your mat and slowly begin to shift weight into the left foot.

Lift your right foot off the ground and place the foot on either your left ankle, calf, or inner thigh.

Keep your left leg straight without locking the knee.

Press your hands together at heart center and breathe for thirty seconds.

Challenge Yourself:

Test your stability by bringing your arms and your gaze overhead. If this isn’t difficult enough, try closing your eyes!

Psoas…So What?! Finding and Exploring The Psoas in 10 Yoga Poses – yoga retreats


https://yogaretreats.org/blog/psoasso-what/?epik=dj0yJnU9ZWZqb3dRQmNjNEhkODZtcFQ2QXc0azdFLURiTEdpbVcmbj1wNXRMTmtHSGNQQUNabEVZM1FOd1ZnJm09MyZ0PUFBQUFBRjB5U3NB

Psoas…So What?! Finding and Exploring The Psoas in 10 Yoga Poses
Psoas…So What?! Finding and Exploring The Psoas in 10 Yoga Poses

The psoas is used for the first time when a baby sits up at approximately at 8 months of age. It is the only muscle in the body that connects the spine to the legs. When the muscles contracts it affects several areas of the body: the lumbar spine, pelvis, and hips (The Mind Body Connection in Yoga ). Without thought, the psoas is responsible for helping people move, sit, walk, play sports, and more. In addition to flexion, they also contribute to the inner and external rotation of the hip (How to Stretch and Strengthen the Psoas ). Keeping a healthy psoas is important because it “affects structural balance, muscular integrity, flexibility, strength, range of motion, joint mobility, and organ functioning”.

Location and connections of the psoas

Location and connections of the psoas
Location and connections of the psoas. Credits http://www.collective-evolution.com

The psoas is made up of a major and a minor muscle. The major muscle connects the femur to the spine and the minor connects the pelvis to the spine. Like all muscles, it is covered by fascia. The psoas muscles are a part of the iliopsoas muscle group, which when working together, is responsible for flexing the hip.

To find the psoas, one would need to look a few inches below the navel, past the abdominals and organs, and each psoas would be located near the spine. The muscles extend to the pelvis and down towards the inner femur. Specifically, the psoas major connects from the T12 to the L4 vertebral bodies.

Benefits of the Psoas

A healthy psoas can provide the following benefits:
1. Comfortable movement the upper and lower parts of the body
2. Balancing the core
3. Stimulation of organs and nerves
4. Create movement in the body
5. Move energy throughout the body

However, when the psoas is tight, weak or imbalanced it can create problems in the body. For example, when the psoas is overworked it can contribute to lower back pain (Journal and McCall 2007). When they are tight, lordosis can occur which is the overarching in the lumbar spine which can contribute to arthritis in the lumbar facet joints (How to Stretch and Strengthen the Psoas ). While hard to see and find in the body, a healthy psoas is crucial to maintaining stability and ease in the body.

Energetics of the Psoas

Energetics of the Psoas
Energetics of the Psoas

Chakras are energy centers that are highly referred to in yoga and are responsible for emotions and physical well being. Along the spine exists 7 chakras, starting from the base the chakras and locations are:
1. Muladhara | Root Chakra | First Chakra | Base of the spine
2. Svadhisthana | Sacral Chakra | Second Chakra | Pelvis
3. Manipura | Solar Plexus Chakra | Third Chakra | Near the naval
4. Anahata | Heart Chakra | Fourth Chakra | Upper chest
5. Vishuddha | Throat Chakra | Fifth Chakra | Neck
6. Ajna | Third Eye Chakra | Sixth Chakra | Center of the head between the eyebrows
7. Sahasrara | Crown Chakra | Seventh Chakra | Top of the head

While the psoas directly relates to the first three chakras, the chakras are all connected and if energy is depleted, deficient, or excessive, the imbalance affects the rest indirectly related chakras.

Starting with the root chakra, working with psoas in seated postures can help feelings of security, survival, and family. By working on seated postures, the psoas can help unblock stuck energy.

Yoga postures that incorporate the psoas near the sacral area will help stimulate the tissue and the surrounding area. The second chakra is related to reproductive issues, sexual pleasure, lower back and hip issues, creativity, and pleasure.

The third chakra is located near the navel and is responsible for digestion, emotions, metabolism and personal power. The psoas is located near the area towards the lower part of the spine and yoga postures related to the psoas at this location will assist with self-esteem.

10 Asanas for the Psoas

Yoga postures can help strengthen and stretch the psoas. Before getting started, Ray Long recommends the following tips to practice safely:

● Build the contraction of the muscles slowly
● Contract the psoas only to 20% of its maximum ability
● Allow time for recovery between sessions
● Practice with an experienced teacher
● Consult your doctor before starting any exercise program

Yoga Anatomy instructor David Keil also recommends establishing a relationship with the psoas. Try to become mentally aware of where they are in the body and notice if they tight, weak, or strong and then adapt the practice to fit their needs.

Prior to starting the postures below, be sure to warm up the body to practice safely.

Balasana — Child’s Pose

Balasana — Child’s Pose
Balasana — Child’s Pose

If the psoas, hip, or back is tight, come into a wide-legged child’s pose. Wide-legged child’s pose is also ideal for larger stomachs or pregnant women. Start in table pose and let the knees come towards the side of the mat. Let the big toes touch and bring the sit bones towards the heels. Lengthen the spine, elongate the neck, and place the forehead onto the mat or on top of a block. Extend the arms in front of the body and keep the hands aligned with the shoulders. For more limber hips, knees can come together.
Child’s pose should be held for three breaths or longer.

Child’s pose helps create grounding for the root chakra.

Virabhadrasana II — Warrior 2 Pose

Virabhadrasana II — Warrior 2
Virabhadrasana II — Warrior 2

Come towards the center of the mat and the long side of the mat. Extend the arms outward with the palms facing down so the body is in the shape of a T. Step the feet out so the outer edges of the feet are underneath the wrists. Rotate the right foot so the toes point toward the short side of the mat. Externally rotate the right thigh so that knee is facing the same direction of the second toe and bend the knee to a 45 to 90-degree angle. The opposite leg should be straight.

The psoas should be contracted in the bent leg and helps lengthen the lower spine while simultaneously stretching the psoas for the straight leg. Repeat on the left side.

Warrior 2 helps unlock stuck energy the root chakra which the emotions of loyalty, superstition, and instinct are stored.

Urdhva Mukha Svanasana — Upward Dog Pose

Urdhva Mukha Svanasana — Upward Dog Pose
Urdhva Mukha Svanasana — Upward Dog Pose

Start on the belly. Press the hands underneath the shoulders onto the floor. Press into the hands while lifting the shoulders, chest, belly, hips, thighs, the shins off the mat while keeping the tops of the feet pressed into the mat. Let the head lift higher while relaxing the shoulders and opening the chest.

While strengthening the core, this asana also stretches the hips and the lower part of the psoas.

Upward dog directly affects the third chakra which is responsible for self-esteem.

Vrksasana — Supported Tree Pose

Vrksasana — Supported Tree
Vrksasana — Supported Tree Pose

Start in mountain pose with the hands on the hip against a wall. Plant the left foot firmly onto the earth. Rotate the right knee towards the right while trying to get the outside of the leg closer to the wall behind the body. Gradually lift the foot and place it on the inside of the left leg. Become mindful of the hips, if the right hip has become higher than the left, the foot needs to be lowered until the hips are even. Lengthen the spine, lift the abdominals while relaxing the rib cage.

The psoas should be centrally located without tilting excessively forward to backward. While the standing leg is strengthening, the lifted leg is both strengthening and stretching. Since the psoas is working differently on each side, practice on each side equally. Correct any imbalances by becoming mindful of the body.

In addition to strengthening and stretching the psoas, tree pose when practiced properly is ideal for energizing the root chakra.

Paripurna Navasana — Boat Pose

Paripurna Navasana — Boat Pose
Paripurna Navasana — Boat Pose

Sit on the mat then bend the knees and plant the feet onto the floor. Place the hands on either side of the hips, lengthen the spine while lifting the chest and lift the legs so the thighs are 45 to 50 degrees relative towards the floor with the legs straight. Lift the arms and stretch them towards the front of the mat. To modify, knees can be bent or the palms stay pressed into the floor while still working the core and opening the chest and extending the spin.

While simultaneously working the abs, boat pose will also strengthen the psoas isometrically.

Purvottanasana — Upward Plank Pose

Purvottanasana — Upward Plank Pose
Purvottanasana — Upward Plank Pose

Start by sitting on the mat. Plant the feet hip distance apart in front of the body with the ankles underneath the knees. Place a block between the thighs. Place the hands behind the back. Lift the hips. The hamstrings and glutes should be activated.

Upward plank will help strengthen the psoas major and iliacus.

Baddha Konasana — Cobbler’s Pose

Baddha Konasana — Cobbler’s Pose
Baddha Konasana — Cobbler’s Pose

Sit on the floor and create a natural tilt forward with the pelvis. If it is difficult, sit on top of a blanket to help create the forward tilt. Bring the bottom of the feet together. Engage the psoas by placing the hands on the knees while attempting to draw the knees upwards. The resistance will help flex the psoas and externally rotate the hips. Extend through the spine and keep the shoulders above the hips. Close the eyes and become mindful of any imbalances in the body to adjust or adapt to.

The psoas and surrounding tissue are stimulated in Baddha Konasana affecting the second chakra. It can also assist in bladder issues, menstruation, sexual energy, and pregnancy.

Setu Bandha Sarvangasana — Half Bridge Pose

Setu Bandha Sarvangasana — Half Bridge Pose
Setu Bandha Sarvangasana — Half Bridge Pose

Backbends require the full extension of both hips. If the psoas is tight or has not been warmed up properly, they should be stretched first to prevent compression in the lower lumbar spine. For bridge, lie down on the back and plant the feet a few inches away from the glutes with the knees underneath the hips. Feet should be hip distance apart. To ensure proper alignment and ensure the psoas are being worked properly, place one block in between the feet and one between the thighs. Place the arms along the sides of the body, palms facing down. With the gaze towards the ceiling, lift the pelvis starting with the tailbone. This helps keep the pelvis in a posterior tilt. (How to Stretch and Strengthen the Psoas ).

By incorporating yoga postures such as half bridge, practitioners can help lengthen the psoas and counteract the shortening of the muscles that typically occurs from sitting all day. Additionally, gentle backbends help unblock chakras two and three.

Ananda Balasana — Happy Baby Pose

Ananda Balasana — Happy Baby Pose
Ananda Balasana — Happy Baby Pose

Lie on the back and press the back of the head into the mat. Bring the knees in towards the chest and then separate the knees so they are beside their respective sides of the rib cage. While keeping the knees bent, let the feet stack above the knees. Grab for the outsides of the feet and gently lower the knees closer towards the floor. If practitioners cannot touch their feet, a strap can be placed around the arches of both feet and he or she can grab the straps and gently brings the knees down further.

Happy baby is will help stretch the psoas after intensely stretching them from the previous postures and affects the third chakra which is related to digestion, metabolism, and emotions.

Jathara Parivartanasana — Reclined Spinal Twist Pose

Jathara Parivartanasana — Reclined Spinal Twist Pose
Jathara Parivartanasana — Reclined Spinal Twist Pose

Lie down on the back and bring the right knee into the chest. The back of the head and shoulders should press into in the earth. While keeping the knees in towards the chest, let the arms release out to the sides in a T shape with the palms facing up. Let the right knee release to the left-hand side of the floor while keeping the knee in line with the chest. Take the gaze towards the left-hand. A blanket can be placed underneath the shoulders if the left shoulder has risen off the mat. Hold for 5 breaths or longer and repeat on the left side.

In addition to stretching the psoas, this stretch will also assist in the external rotation of the hip rotators, glutes, IT band and lower spine extensors.

Conclusion

The psoas is a crucial muscle group in the body that not only connects to the upper and lower extremities but is responsible for range of motion, emotional security, movement, and directly relates to lower back pain and postural alignment. By bringing awareness into the psoas during a yoga practice yoga practitioners can not only deepen their practice physically and emotionally but help keep the body healthy.

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How to do Pigeon pose (Kapotasana)


https://pin.it/73qnwd5ghskg4z

How to do Pigeon pose (Kapotasana)

How to do Pigeon pose (Kapotasana)

(KAPOTASANA) Pigeon Yoga Pose Benefits

<div class="uk-overlay aligncenter size-full wp-image-23817" readability="44.5593" aria-label=" The Kapotasana or pigeon yoga pose benefits the chest and hip areas, while stretching the thighs, hip rotators and flexors, and aligning the pelvis and increasing the pelvic floor circulation.ContentsHealth benefits of pigeon pose:How to do pigeon posePigeon pose for beginnersPigeon pose variationsReclined pigeon yoga poseSeated pigeon poseHealth benefits of pigeon pose: Stretches the hip rotators and the hip flexors, this is one of the best hip opening stretches for tight hip flexors Stretches the gluteal, thigh and piriformis muscles Stimulates blood flow to the hip area Helps to alleviate and prevent sciatica Helps to alleviate low back painImage Source: Tina RealeHow to do pigeon poseStep 1: Start in the table position, with the knees underneath the hips and the arms underneath the shoulders.Step 2: Cross the left foot over and position it in the front of the right knee. Slide and stretch the right leg straight back. Put a pillow underneath the left hip if the stretch is too strenuous.Step 3: To align the hips, shift the right side of the chest a little to the left, and then lower the chest onto the left leg. The elbows should be aligned underneath the shoulders.Step 4: Position the elbows in front of the left knee or lower the body even more If the hip permits, resting the forehead on the mat. Extend the arms on the floor if necessary.Step 5: Remain in the comfort zone while feeling a good stretch in the left hip.Step 6: Position both hands underneath the shoulders, and lift the upper body while pressing into the floor, bringing up the chest like a pigeon with a puffed up chest, keeping the shoulders down and away from the ears. No compression in the lower back should be experienced.Step 7: Come up onto the right knee or shinbone to release. Uncrossing the left leg, straighten it behind you, shaking the foot and leg several times.Step 8: Repeat on the other side.

How To Do Pigeon Pose

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Pigeon pose for beginners

This could be too strenuous of an outer hip stretch for beginners. Put a pillow underneath the left hip in step 2 if the stretch is too great. Be aware of the knees, no pain should be felt in them.Make use of a prop to rest your forehead on in step 4 if you are unable to reach the mat with the forehead.Pigeon pose variationsReclined pigeon yoga poseStep 1: Lift the right leg up at a 90 degree angle,Step 2: Lock the fingers of both hands at the back of the thigh.Step 3: Cross the right ankle over above the knee of the left thigh.Step 4: Gently pull the knee towards the body while pushing the right foot with the left knee on every exhaleStep 5: Ground down into the floor from the back of the head down to the tailbone.Step 6: Repeat on the other side.

Reclined Pigeon Pose

Reclined Pigeon Pose

Seated pigeon poseStep 1: Sit down with the legs extended and the hands by the sides on the floor.Step 2: Cross the right ankle over above the knee of the left thigh.Step 3: Bend forward and touch the left toe or ankle if unable to touch the toeStep 4: Maintain this position for 10 – 20 seconds.Step 7: Repeat on the other side.

Seated Pigeon Pose

Seated Pigeon Pose

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pigeon yoga pose

How To Do Pigeon Pose

Reclined Pigeon Pose

Seated Pigeon Pose

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