A yoga pose a day keeps your back pain away?

I love yoga and due to my years of poor posture, I hope doing yoga can help me to improve my posture and strengthen my back! So I will start the section – “A Yoga Pose A Day”!

Starting with my favourite pose:

Upward Bow or Wheel (Urdhva Dhanurasana)

(Courtesy of Yoga Journal)

  1.  Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.
  2. Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against the back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.
  3. Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.
  4. Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor.  
  5. Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

This is how it looks like when I strike the pose:

Upward Bow/ Back-Bend/ Wheel

Upward Bow/ Back-Bend/ Wheel

My pose is no where near perfect! Do visit this website for more guidance and good example of this pose! Help and guidance from a good yoga mentor is the best if you intend to strike this pose too.

The benefits of this pose include: Read the rest of this entry »

Advertisements

Yoga

June 15, 2008

I started my regular yoga session about four months ago.

I have to say that I totally love it.

You must have heard of a lot of benefits about practising yoga.. In this information age, we always have too much information and don’t know which one is true and which one is not that true. The following is an extract from BBC.

Yoga practitioners claim that all forms of the discipline offer health and physical benefits – from lowering blood pressure to improving flexibility.

Often the first basic lesson of a yoga class is deep, rhythmic breathing, which practitioners say can help to relieve respiratory complaints including asthma, as well as feeding more oxygen to the muscles to boost their strength.

It also helps to improve posture by teaching relaxation of the neck, shoulders and upper back, easing tension that can trigger aches and pains in the back.

Certain postures can also help to lengthen and strengthen the spine.

Yoga practitioners also claim that specific postures such as abdominal twists gently massage internal organs including the kidneys to improve their efficiency while forward bends can stimulate the digestive processes to help ease indigestion problems.

The inverted postures such as the head and shoulder stands, boost blood circulation and therefore improve skin tone.

The deep relaxation exercises normally practised at the end of a class can also relieve stress and anxiety, they claim.

Of course you can choose not to believe any of this. As for myself, I feel the improvement in my posture a lot. I use to crouch a lot and it is really hard to get rid of this poor posture due to habit and laziness. I have done pilates class before and my posture improves tremendously. Yoga did the same wonder to me! My back is much more straight nowadays. Due to running 2 to 3 times a week, I have tight hamstrings and calves. Doing certain yoga posture stretch those muscle groups and leave me refreshed for another running session.

I do believe aerobic exercise, weight training + yoga will do wonder for everyone. The key is to be persistent and regular!!

Date : 10 June 2007
Start Times : 8.30am – Women’s Mile
    9.30am – Elite Mile
Venue : Orchard Road
Start Point : Near Dhoby Ghaut MRT station
Finish Point : Near Orchard MRT station
Post-Event Carnival : Open Space next to Dhoby Ghaut MRT station

What is the Anlene Orchard Mile 2007?

The Anlene Orchard Mile is the first ever women’s only running event to be held on Orchard Road. The event is inspired by successful mile events around the world including the prestigious Continental Airlines Fifth Avenue Mile in New York and the Sport Relief Mile Events which attracts over 100,000 runners and walkers to 15 events across England.

The event is committed to fostering the growth and recognition of women in sports in Singapore, and strives to inspire all generations of women to experience the benefits of exercise through running and/or walking.

At a very achievable distance of one mile (1.6km), women of all fitness levels will have the opportunity to participate by walking, jogging or running against the backdrop of Singapore’s internationally renowned shopping district – Orchard Road.

The Anlene Orchard Mile 2007 is proud to support the Osteoporosis Society of Singapore (OSS) in the cause of raising awareness amongst women about Osteoporosis and how they can help prevent it through a diet rich in essential bone nutrients in conjunction with maintaining an active lifestyle.

Read the rest of this entry »

Dont do crash diet!

May 1, 2007

First, what is crash diet?

A crash diet is one of the most restrictive types of weight loss plans that you can follow. It involves drastically cutting back on the amount of calories and fat that you take in on a daily basis. Similar to a starvation diet, a crash diet is often paired with other weight loss “fixes”, including extreme exercise routines and the use of diuretics or diet pills. Thousands of men and women follow crash diets every year in the hopes that they will lose a significant amount of weight in a very short period of time. However, crash diets are recognized by health care professionals and dieticians as being a very dangerous way of trying to lose the excess pounds.

But, why it is dangerous? Read the rest of this entry »

Before you continue to read this, go get yourself a glass of clean pure water!  Why? Because drinking water is essential to weight loss.

 

There are many reasons why it is important to drink water, especially if you are dieting:

  • Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
  • The process of burning calories requires an adequate supply of water in order to function efficiently; Dehydration slows down the fat-burning process.
  • Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
  • Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
  • Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
  • A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
  • Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

How Much Water Should I Drink? Read the rest of this entry »

YES! no guessing.. Let’s put aside those “most effective creams or lotions” and change into our exercise attire. Get moving.

That’s because, despite its infamy, cellulite is just plain old fat (albeit dressed up in slightly more offensive attire), and a key to minimizing it is to drop pounds, according to a 2006 study published in the journal Plastic and Reconstructive Surgery.

But how you shed those pounds matters!!

POINT 1: Crash dieting can actually make cellulite worse by reducing skin’s elasticity, making more of those little puckers noticeable.

Gradual weight loss (to better preserve skin’s suppleness and reduce fat) accompanied by targeted muscle development, which firms and smooths underlying tissue, is the most effective cellulite solution, says Glynis Ablon, MD, an assistant clinical professor of dermatology at UCLA. Read the rest of this entry »

2. ACL Tears

Why and How?

First let’s refresh our knowledge on knee structure:

Your anterior cruciate ligament, aka ACL, surrounds your knee and connects your thigh to your shin. It is most apt to be injured when a pivoting motion goes awry — say, when you lunge for the ball during a tennis game or hit a mogul the wrong way when you’re skiing. Women are particularly prone to painful ACL tears, which happen when leg muscles aren’t strong enough to protect the delicate ligaments.

Read the rest of this entry »