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Post-Run Yoga Stretches | 5-Pose Yoga Fix

With each step, runners pound their bodies — and the impact on the joints and back can be 3–4 times your weight. So it’s no surprise runners often struggle with ankle, knee and back pain. The repetitive motion and sport-specific training also tightens and shortens the muscles and, without enough elongating and loosening, this can lead to imbalances in the body that eventually cause injuries.

Thankfully, yoga’s got your back — and your hips, hamstrings, quads and knees. Yoga lengthens and loosens your muscles and supple muscles act as natural shock absorbers to keep your body in structural balance, helping you chase away pain so you can run for the long haul. On your off days, a regular, longer yoga practice keeps you limber. After a run, hold each of these poses for 5–10 breaths to elongate and loosen the muscles you just worked.

PLANK

Runners often have strong legs, but a weak upper body and core. Plank is a total-body strength builder. It also lightly stretches the hamstrings and arches of your feet and stabilizes your spine and hips.

The move: Begin on your hands and knees with your wrists directly under your shoulders. Engage your abdominals, tuck your toes and step your feet back. Keep contracting your abdominals so you create one long line from head to heels and avoid sticking your butt in the air or drooping your belly. Look slightly ahead of your fingers to keep your neck long. Hold for  5–10 breaths.

DOWN DOG

This pose opens hips, quadriceps, hamstrings and calves. Keeping these muscles long helps prevent shin splints and knee problems. This can be a tough pose for runners, so make it easier by taking your feet to the wide edge of your mat and keeping a soft bend in the knees.

The move: Begin on your hands and knees in a tabletop position. Slide your palms forward so they rest forward of your shoulders, and tuck your toes under. As you exhale, press your palms into the ground and lift your knees, straightening both arms and legs. Your body will form a wide, upside-down V shape.

Push your thighs back, pressing your heels toward the floor, but don’t worry if they don’t touch. Broaden your shoulders by rotating your arms slightly so your elbow creases face the sky. Relax your neck, and take 5–10 breaths.

KNEELING LUNGE/LOW LUNGE

This pose stretches the thighs and groin while opening the hips.

The move: From down dog, step your right foot forward between your hands. It’s a big step, especially in the beginning. If your foot doesn’t make it all the way between your hands, inch it forward or use your right hand to help your foot along. Once your foot is between your hands, check your alignment. Make sure your right knee and ankle are in a straight line. Drop the back knee and slide forward slightly so you’re resting on the very upper part of the knee. Take 3–5 breaths here, then repeat the lunge on the other side.


READ MORE 5-POSE YOGA FIXES

> Stretches for Swimmers
> Stretches for Cyclists
> Stretches for Golf, Tennis and Baseball


COW FACE POSE

This stretches the hips, IT Band and the small, hard-to-stretch piriformis muscle deep in your glutes.

The move: Start in a comfortable, seated position and cross your right thigh over the left. Slide your feet out in opposite directions, as if you were tying a shoelace so that each foot rests next to the opposite hip. You’re aiming to stack one knee on top of the other, but a space between the two is normal. Try to sit evenly on your bottom.

Inhale and lift your left arm up overhead. Bend your elbow and rest your palm on your upper back or shoulder blade, depending on your reach. Use your right hand to gently press your left elbow down. Take the right around your back, palm facing out, and try to reach your left hand. If you can’t touch — and that’s common — take a towel or strap in your left hand and reach your right hand for the towel. Lift your left elbow toward the ceiling. Keep your spine tall.

After a minute or so, switch sides. Remember, if your right leg is on top, your right arm is the bottom arm, and if your left leg is on top, your left arm is the bottom.

SUPINE BIG TOE POSE

This pose lengthens and loosens the hamstrings, knee and calves. Loop a strap or towel around the ball of your foot to make the pose more accessible.  

The move: Lie on your mat with your legs extended. Hug the right knee into the chest and loop a towel or strap around the ball of the foot. As you exhale, begin to straighten the leg, extending the foot toward the ceiling. Keep both hips flat on the ground. To lessen the intensity, bend the left knee and place your foot on the floor. To deepen the intensity, slowly and gently pull the straight right leg toward you. Hold for 5–10 breaths and switch sides.


GEAR UP FOR YOUR NEXT RUN

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> Men’s Running Shoes
> Women’s Running Gear
> Women’s Running Shoes


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Yoga and Fasting Diet for Weight Loss

yoga and diet for weight loss

Yoga and Diet for Weight Loss

Today June 21st is being celebrated as International Yoga Day and early morning Fb and internet was full of Yoga posts. Most of the school and college kids had compulsory Yoga sessions in their institutions. Yoga is not something to be celebrated on any one day in a year, yes it can be a beginning of a daily affair.

Yoga along with a healthy diet can make anyone lose extra weight in a healthy way. Here is a daily schedule which can help all of us who are struggling for weight loss. Along with every one else we at IWB also are celebrating International Yoga Day.

If you are a working woman you can follow this… 

Yoga and Diet for weight loss

Early Morning

Hot water diet for weight loss

As you wake up, drink two glasses of luke warm water, this will help regulate your motions too and help detox.

See morning yoga regimen here….

Sit in an open area and do breathing exercises for 20 minutes. Pranayam, Anulom Vilom all of these exercises help in normalizing blood pressure, thyroid, migraine and many other health issues.

pranayama boosting energy

After breathing exercises a few sets of stretching can be done which help in keeping you flexible and help with early morning join stiffness in arthritis. After which you can have a cup of green tea with few almonds.

Simple Stretching Exercises At Work

Breakfast

Begin your breakfast with a glass of warm Jeera (cumin) water. After ten minutes have and a bowl of fruits. Quantity should not be more than 250 gms.

Ten minutes after fruits, have a cup of green tea with lemon.. (honey too can be added)

fruit bowl snack

Mid Morning

Do some deep breathing to help with stress issues. Deep breathing helps in calming emotions too.

breathing1

After 5 minutes of deep breathing have a glass of buttermilk with or without sendha namak (Himalayan Pink Salt) You can add roasted jeera also.

Lassi for healthy gut

Lunch

Start with a glass of water.

Have a bowl of salad with lots of cucumbers, tomato, onion, carrots and lemon juice.

After that one bowl of boiled whole grain dal with one spoon desi ghee added.

ghee does not nake you fat

Finish off with a glass of warm saunf water and sit in this position….

yoga for pms Thunderbolt or Vajrasana

If you can manage, you must have an afternoon nap. It helps relax the brain and refresh the body.

Evening Tea

A cup of tea without sugar or a cup of lemon tea with honey would be great options.

Have a handful of roasted chana with tea.

or if you don’t take tea then have a fruit slush.

watermelon smoothie no junk challenge

A fifteen to twenty minutes yoga session or a forty minute walk is must. Start with deep breathing and then move on to spot walking. You can spot jog also if you feel fit for that. End with a few stretches which will help lengthen your muscles and bones.

Person doing calf stretch exercise standing.Dinner

Dinner should be light soup

lauki palak soup for weight loss 5

and salad.  Find salad recipes here...

Black-Bean-and-Corn-Salad

After dinner walk is must… always go for fifteen to twenty minutes walk.

End your day with a small cup of warm haldi (turmeric) milk. Do not add any sugar.

Turmeric latte

The best way to end your day is with the help of Shavasana… (my favourite asan)

Shavasana yoga for thyroid

The final word

This regimen must be made into a lifestyle for best results. Those who are light eaters can follow this diet daily while those who cannot stay without grains, must do this strictly every alternate day.

Hope you will follow instructions in this post on Yoga and Diet For Weight Loss.

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When Yoga Helps or Hurts Low-Back Pain

Low-back pain is one of the most common complaints I hear as a yoga instructor. Considering most of us spend the day sitting — for meals, at a computer, on our couch — it’s no wonder. A regular yoga practice can help strengthen your muscles and lengthen your spine to create space between the vertebrae and release tight hamstrings and hips, which contribute to sore backs. It can also delay aging and degeneration of the spine. But, if not done properly or with caution, yoga can exacerbate low-back pain.

SKIP YOGA AND HEAD TO THE DOCTOR IF YOU

  • Spike a fever
  • Suffered a fall, car accident or other trauma
  • Experience numbness or tingling
  • Have pain that wakes you up in the night
  • Have prolonged or chronic pain

To understand how yoga can help or hinder your back pain, let’s start with a quick anatomy lesson. The discs between vertebrae act as shock absorbers, protecting us when we run, jump or generally jostle our bodies. A normal spine has a slight curve forward in the low back, keeping your weight evenly distributed between each disc.

FORWARD FOLDS

When we reach for our toes, our low back flexes and loses this curve. So if we have back pain and practice too many forward folds or push too hard in them, we risk making the pain worse.

Here’s what makes this trickier: Tight hamstrings contribute to low-back pain and one way to loosen those hammies is with forward folds. Our hamstrings run from our knees to our hips and attach at our sit bones, those bony protrusions in our butt. When our hamstrings are tight, they pull on the sit bone, change the tilt of our pelvis and flatten that normal curve in our low back.


READ MORE > 5-POSE YOGA FIX FOR DESK DWELLERS


YOUR LOW-BACK Rx

GO EASY ON FORWARD FOLDS

Keep your knees bent. If the pain is severe, eliminate seated forward folds completely. Standing forward folds are far more supportive. When you’re ready to approach seated forward folds again, add a blanket or bolster under your knees for added support.

WORK ON LOOSENING AND ELONGATING YOUR HAMSTRINGS

Supine hand-to-foot pose with a towel or strap, half monkey with blocks and legs up the wall pose are all great. Down dog can help you lengthen the back and give space to those shock-absorbing discs, but use blocks under your hands, take a wide stance with your feet at the edges of the mat, keep a slight bend in the knees or employ some combination of these modifications. These adjustments make the pose more accessible for those of us with tight hamstrings.

STRETCH THOSE HIPS

Supine pigeon and happy baby are great ways to ease the hips open and work toward pigeon.

STRETCH THOSE ABS

It’s common to think weak core muscles are the cause of our back pain, but endless sit-ups can shorten the front of the body. This can reduce the curvature of the spine even more. Work on lengthening your abdominals, side waist and back with cobra and gate.

WORK ON ELONGATING YOUR SPINE

Utilize child’s pose and triangle. Loosen your spine with cat and cow and a supine spinal twist.

FOCUS ON YOUR BREATH

Moving up and down in forward folds is weightlifting for your low back. It’s important to engage the core and use your breath to support the movement.

ALWAYS DISCUSS ANY INJURIES OR CONDITIONS WITH YOUR INSTRUCTOR

These include pregnancy and low-blood pressure. Doing so ensures he or she can offer modifications.

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Stretches for Swimmers | 5-Pose Yoga Fix

Logging laps in the pool leaves you stretched and strong. And, after dulling the noise of the outside world, swimming can have a meditative, blissed-out impact. Just like yoga.

Yoga has become the dryland complement for many swimmers — both amateurs and professionals. It counterbalances the overdevelopment that freestyle, breaststroke and butterfly can cause in the front body. It provides a weight-bearing, strength-building workout. And, it takes your body through its full range of motion, encourages flexibility and lengthens your muscles, which makes you a more efficient and powerful swimmer. Hold each of these poses for 5–10 breaths to elongate and loosen the muscles you just worked.

1. CAT AND COW

Cat stretches your back and strengthens your abdominals, while cow opens your chest and strengthens your back. Flowing between them warms up your spine.

The move: Start in a tabletop position on your hands and knees so that your palms press into the ground, and your knees rest under your hips. Make sure your wrists, elbows and shoulders form one straight line and your knees and hips form another.

As you exhale, press into the ground with your hands and round your back like an angry Halloween cat. Gently bring your chin toward your chest and activate your abdominals, pulling your bellybutton toward your spine.

On your inhale, come into cow by arching your back in the opposite direction. Broaden your chest and lift your tailbone to the sky so your belly sinks toward the floor.

Hold each pose for several breaths or find a gentle flow between the two so that with each exhale you round into cat and with each inhale you open into cow.

2. THREAD THE NEEDLE

After loosening up your spine with cat and cow, move into thread the needle, also known as half knot, which stretches your shoulders and upper back.

The move: Start in a tabletop position, wrists under your shoulder and knees under your hips. As you inhale, take your right arm to the sky, palm facing away from your body. Exhale and sweep your right arm under your chest, resting your shoulder on the ground. Turn your right palm up toward the sky and rest your right check on the ground. Keep your left palm pressing into the earth or deepen the twist by taking your left hand to the small of your back. Hold for several breaths. Then on an inhale, sweep your right hand toward the sky for a gentle counter-twist. Exhale, release your right hand to the earth and repeat on the other side.

3. LOCUST

This pose is a great core and back strengthener and helps counterbalance overdevelopment in the front of your body. Focus on finding length throughout your spine and remember your neck is part of your spine so look forward, but not up.

The move: Start lying on your belly with your forehead on your mat, arms by your sides and legs extended behind you. As you inhale, lift your head, chest, arms and legs up. Concentrate on lengthening your spine rather than how high you can lift. Keep your gaze forward so you avoid compressing your neck.

Deepen your chest and shoulder opening by interlacing your hands behind your back and pressing your knuckles toward your heels. Hold the pose for five breaths and lower down on an exhale.


READ MORE > STRETCHES FOR CYCLISTS | 5-POSE YOGA FIX


4. NOOSE

This is a challenging twist that involves a deep squat, while opening your shoulders, chest and hips. You can make it much more accessible with props, so grab a blanket and strap before you begin.

The move: Stand at the top of your mat with your feet wide and toes pointed out slightly. Bend both knees so you are squatting with your butt close to your heels and your torso close to your thighs. If your heels lift off the ground, slide a folded blanket under them.

As you exhale, twist from your belly toward your right. Bring your upper left arm to the outside of your right knee, turning your palm down, bending your elbow and wrapping your arm around your right shin. Sweep your right arm around your back and try and grab your left wrist with your right hand. If you can’t reach, grab a strap to make the bind a lot easier.

Hold the twist for five breaths, inhale to come back to center and repeat on the other side.

5. BRIDGE

This continues to open your chest, lengthen your spine and stretch your shoulders.

The move: Start by lying on your back with your knees bent and your feet flat on the floor with your ankles under your knees. Your feet should be hip-width apart and parallel so that all 10 toes point in the same direction. Arms rest on the floor by your sides, palms down.

As you inhale, press into the backs of your arms and feet, tilt your pelvis up and lift your hips up until your thighs are about parallel to the floor. Lift your hips as high as you can, scoot your arms under your back and interlace your fingers. Try and snuggle your shoulders under your upper back and lengthen your knuckles toward your heels. This will add a shoulder stretch. After 5–10 breaths, remove the arms, exhale and slowly roll down vertebrae by vertebrae.


GEAR UP FOR YOUR NEXT YOGA SESSION

> Women’s Yoga Tops
> Women’s Yoga Pants
> Women’s Yoga Bras
> All Women’s Yoga & Studio Gear


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