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Wall Push-Ups Pilates
This is like push ups that we do on the mat or floor. Here we perform pushupswhile standing in front of the wall and using the wall as prep.
Benefits of performing Wall Push-ups Pilates is: It works on triceps and stretches pectorals. It also activates shoulder stabilizers and helps to strengthen the upper body torso muscles. Apart from the shoulder wall push ups works on hamstring and resets posture and brings energy.
To perform Wall Push-ups Pilates:
1. Stand facing the wall, place your hands on the wall at shoulder height and shoulder-width apart.
2. Step your feet back, creating a slight angle with your body.
3. Bend your elbows and lower your chest toward the wall, keeping your body in a straight line.
This an excellent choice to strengthen back muscles. Often we face problem in neck, trunk and feel tired due to over use of back muscles. This hurts our postures causing further issues.
Wall angles are also known as “V” to “W” stretches because of the beginning and ending of arm poses. Wall helps to keep the back in neutral position.
Benefits of wall angle Pilates is: Strengthening of back muscles as well as lengthening of muscles in front of neck, core and shoulders.
To perform wall angles Pilates:
1. Stand with your back against the wall, feet about 6 inches away from the wall.
2. Raise your arms overhead and press them against the wall while maintaining contact with your wrists, elbows, and close and shoulders.
3. Slide your arms down the wall, always keeping them in contact with the wall.
4. Return to the starting position and repeat the movement.
If you want to increase core stability, then wall bride Pilates is for you. It is similar to bridge pose of yoga with modification of using wall as prep.
Benefits of Wall bridge Pilates: It targets glute and strengthens glutes. It is also good for hips, increases blood circulation, tones thighs and core.
To perform wall bridge Pilates:
1. Lie on your back with your feet flat against the wall, knees bent, and arms at your sides.
2. Press your feet into the wall as you lift your hips off the floor, creating a straight line from your shoulders to your knees.
3. Hold for a few seconds, then lower your hips back down to the floor with control.
Wall sit Pilates is like chair pose of yoga. You will have support of wall to sit. Even though sitting seems to be easy, it needs strength.
Benefits: It helps to strengthen lower body muscles as well as legs. This pose strengthens hamstrings, glutes, quadriceps and also increases blood circulation to legs.
To perform Wall sit Pilates:
1. Lean your back against the wall and slide down until your knees are at a 90-degree angle and your thighs are parallel to the floor.
2. Keep your feet hip-width apart and your weight in your heels.
3. Hold this position, engaging your core and leg muscles. Aim to hold for 30 seconds to 1 minute.
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Wall roll down is a simple beginner exercise performed standing on mat. Wall roll down stretches the back and the hamstrings, it works the abdominals, and teaches good posture that is essential for performing Pilates.
Benefits of performing wall roll down: brings body awarenessand helps to achieve better posture and improves walking forms. It also known to reduces stress and strain in back, hips, legs, knee joints and neck.
To perform Wall roll down exercise:
1. Stand with your back against the wall, feet hip-width apart, and heels about 6 inches away from the wall.
2. Inhale as you lengthen your spine, and exhale as you slowly roll down the wall one vertebra at a time.
3. Keep your abdominals engaged and the back of your head in contact with the wall.
4. Inhale to pause at the bottom, and exhale to roll back up to the starting position.
Image credit: Jemasty, CC BY-SA 3.0 <https://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons
Pilates is highly recommended to strengthen the core, legs and to increase flexibility and motion in our joints. Wall Pilates exercises are a variation of traditional Pilates poses that are low -impact and safe workout that utilize a wall for support, stability and resistance. These exercises are great for targeting specific muscle groups and improving body alignment.
Few wall Pilates exercises that are recommended for core strength as wells as to lose weight are:
1. Wall roll down
2. Wall sit
3. Wall bridge
4. Wall angles
5. Wall push ups
It is recommended to perform these exercises with control and proper form. If you’re new to Pilates or have any specific health concerns, it’s a good idea to consult with a certified Pilates instructor before beginning these exercises. Pilates instructor guide and ensure that you are performing the exercises correctly, and tailor the workout to your individual needs and fitness level.
Sometimes loud noise, stress and weather could act on our hearing and might feel a reduction in hearing. There are several yoga poses that are recommended by practicing which our ear health can improve. These poses can indirectly support circulation, relaxation, and overall well-being, which can contribute to maintaining healthy sensory functions, including hearing.
Karnapidasana or Ear pressure pose:
This pose is performed after halasana, which not only stretches the spine, also controls and balances the pressure of ears.
Sukshma Vyayama Kriya or Subtle exercise for ears:
Sukshma vyayama kriya is yoga pose helps in clearing mucus by aerating the middle ear system and nasopharynx. It helps to prevent spreading of infection in the middle ear.
Adho mukha svanasana: Downward facing dog pose:
Downward facing dog pose helps improve blood circulation to the head and neck region.
It can potentially enhance blood flow to the ears and auditory pathways.
Setu bandhasana or Bridge Pose:
Bridge Pose stimulates thyroid glandand can promote better metabolism and hormonal balance, which indirectly supports overall health including sensory organs.
Matsyasana or Fish pose:
Fish Pose stretches the neck and throat area, potentially improving blood flow to the head and neck.
The pose can help relax neck muscles and alleviate tension resulting in better hearing.
Balasana or child pose:
Balasana can promote relaxation and reduce stress, which is beneficial for overall well-being.
It can help release tension in the neck and shoulders, indirectly benefiting circulation to the head and clears hearing.
Yoga neck stretches:
Many yoga instructors follow this routine either in the beginning or end of the practice. Gentle neck stretches, such as tilting the head side to side and gently rotating the neck, can help relieve tension and improve blood flow to the neck area.
Pranayama or Breathing exercises:
Practicing deep breathing exercises, such as Nadi Shodhana -commonly known as alternate nostril breathing, can promote relaxation and reduce stress.
Bhramari pranayama (honey bee humming) is another type of yogic breathing that promotes ear health.
Deep breathing techniques can also help improve circulation and oxygenation in the body.
Pranayama helps nose, ear and eyes.
Savasana or corpse pose:
Never skip savasana at the end of your yoga practice. Our sensory organs benefit from practicing this simple pose.
Savasana promotes relaxation and allows the body to rest deeply. Good resting means improving the ability of body organs to function.
Relaxation can contribute to overall well-being and reduce stress, which indirectly supports sensory health.
Other poses one can practice to improve ear health: Lion pose or simhasana, crocodile pose or makarasana. Simhasana relieves sore throat and improves hearing whereas crocodile pose is good for reducing ear pain and relieves blockage in ears.
Remember that while these yoga poses may offer indirect benefits for well-being and relaxation, they are not a substitute for proper medical care. If you have concerns about your hearing or any other health issues related to your ears or if you are experiencing hearing problems or discomfort, it’s important to consult an audiologist or an ENT specialist, for proper diagnosis and treatment. Practicing yoga will improve sensory organs health.
Image credit: Photo by Thirdman: https://www.pexels.com/photo/woman-in-black-tank-top-meditating-6958256/
Safe Tattoo: Things You Should Know Before You Ink
Tattoos are one of the most desired body arts and the stigma of tattoos is widespread though out the world. For many people it is a way of self-expression. Getting tattoos is attractive. However, tattoos can come with some health risks. According to American Academy of Dermatology (AAD) most people will not notice severe symptoms. Simple symptoms that a person could get because of permanent inking could be swelling, soreness and redness. Some might develop severe infections and allergic reactions sooner or later after getting a tattoo. There are few reports of people encountering health issues after getting tattooed. If there is pain and if pain worsens, if there is severe rash, blisters, fever, chills, pus formation coming out of the tattoo contact your physician immediately.
If you are planning to get a tattoo, go for a safe tattoo. What is a safe tattoo?
A safe tattoo is one that is done with proper hygiene practicesand by a skilled, professional tattoo artist. When getting a tattoo, it’s essential to prioritize your health and safety to avoid potential risks and complications. Here are some key factors to consider for a safe tattoo:
Choose a reputable tattoo studio: Select a reputable tattoo studio with a clean and sterile environment. Look for reviews and recommendations from others who have had positive experiences at the studio.
Licensed and experienced artist: Ensure that the tattoo artist is licensed and has ample experience in tattooing. A skilled artist will be knowledgeable about proper techniques and hygiene practices.
Sterilization and sanitation: Make sure the tattoo studio follows strict sterilization and sanitation protocols. The artist should follow the instructions similar to hospitals – use single-use, disposable needles, and other equipment to prevent the risk of infections.
Health screening: A professional tattoo artist should inquire about your health history and screen for any conditions that may interfere with the tattooing process or pose risks.
Ink quality: The ink used for the tattoo should be of high-quality and approved for use on the skin. Cheap or substandard inks may cause adverse reactions. Tattoo inks are unregulated in many countries. Like in the USA it is considered as a cosmetic and when something goes wrong after using the ink authorities step in. Tainted ink can lead to bacterial infections, skin diseases and illnesses. – Talk to tattoo artist about the source of ink, expiration dateand note down lot number. No harm in understanding the ink ingredients.
Choose your design carefully: You need to be sure about the design (art) that you want to go on your body. Sometimes complicated art might not come out well and you might regret getting one.
Allergies and sensitivities: Inform the tattoo artist about any known allergies or sensitivities you have to certain substances, especially if you’ve had previous reactions to tattoo inks.
Aftercare instructions: After getting a tattoo, follow the aftercare instructions provided by the artist carefully. Proper aftercare is crucial for ensuring the tattoo heals well and reduces the risk of infection.
Avoid alcohol and drugs: Avoid alcohol or recreational drugs before getting a tattoo, as they can thin the blood and lead to excessive bleeding during the process.
Talk to your physician: If you have any underlying health conditions or concerns about getting a tattoo, consult with your doctor beforehand.
Trust your instincts: If something doesn’t feel right about the tattoo studio or the artist, trust your instincts and consider finding a different, more reputable option.
Tattoo removal: In case you don’t want that “permanent tattoo” and start regretting of getting one, there are several techniques that professionals use to remove the tattoo. Remember – there is no guarantee that the permanent ink that has become part of you will not totally go away from any of these techniques. Getting a tattoo is a permanent decision, so take your time in researching the location, artist, and design. Prioritize your safety and health throughout the process to ensure a positive and safe tattooing experience. Before making the decision to get a tattoo, think about it with your close ones and then proceed with your decision.
Image credit: Image by Felix from Pixabay (cc by 0)
