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Pigeon Pose – Eka Pada Rajakapotasana
1. From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
2. If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
3. Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
4. Hold here, breathing into any areas of tightness and tension for at least five breaths.
5. Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Take a vinyasa, then step your left foot forward and repeat Pigeon on the left side.
This pose stretches hip rotators and flexors. It might not seem like the most obvious position to treat a back ache. Care should be taken – if the hip flexors are not opens properly and the position alignment is not properly done, it can result in lower back pain.
Image credit: https://pixahive.com/photo/half-pigeon-yoga-pose/ (by Akshay Gupta CC by 0)
1. Sit back on heels and open knees about hip width on a mat.
2. Bend forward by lowering upper body between thighs and bring forehead toward floor.
3. Stretch both arms in front of the body by facing palms down. Or simply kneel on the floor.
4. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
5. If you find it hard to touch the forehead to floor use a folded towel, a block or a blanket – and place head on the any one of these items of your choice.
6. If you find it difficult on calves and hamstrings, place a folded towel between calves and hamstrings.
7. Don’t forget to breath in and out few times.
Image credit: Image by StockSnap from Pixabay (Cc by 0)
Child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.
2. Inhale and raise your prayer hands into an upward salute.
3. Exhale and hinge into standing forward bend.
4. Inhale and extend your spine into standing half forward bend.
5. Exhale and step or jump back to plank pose.
6. Exhale and push your hips towards the sky as you step each foot back until your body is in the shape of an inverted “V” for downward facing dog. Here alignment of your body is very important. Keep your palms pressing flat against the floor and your abs engaged. Keep lifting your sitting bones towards the ceiling. Keep your gaze towards your navel, but make sure you’re head is hanging comfortably. Inhale and exhale steadily for five breaths.
This classic yoga pose is a great total body stretch that targets back extensors, or the large muscles that help form your lower back, support your spine, and help you stand and lift objects.
Image credit: Image by AndiP from Pixabay (cc by 0)
2. Bend the left knee and heel should touch the back of the thigh. It should be perpendicular to the ground. Move the shoulder and stretch the arms back and hold the hands.
3. Turn slowly to the left and take a few breaths.
4. Exhale slowly and bend forward so that the chin is placed on the thigh just above the right knee. The shoulder should be straight. Stay in this position for a few seconds and breathe normally.
5. Inhale slowly, raise the head and relax. Practice this exercise on the other side too.
1. Starting in table top position on your hands and knees.
2. Alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet (cat and cow pose movement)
3. While doing cow pose inhale and for cat pose exhale.
These two postures are a great way to keep the back limber in proper way. It helps to develop postural awareness and balance throughout the body. It brings the spine into correct alignment and can help prevent back pain when practiced regularly.
https://pixahive.com/photo/girl-doing-cow-pose-in-yoga/ (cc by 0 )
One of the most common pain condition people facing due to long hour sitting, sedentary lifestyle or sometimes due to not stretching enough leads to back pain. Yoga asanas can be helpful in these situations and help to overcome the pain. Some of the simple asanas that could help is described in next few slides.
The human back is composed of a complex structure of muscles, ligaments, tendons, disks and bones – the segments of our spine are cushioned with cartilage-like pads called disks. Problems with any of these components can lead to back pain.
Common reasons for back pain can be:
Strain:Strained muscles, strained ligaments, a muscle spasm: These strains can be due to one of these reasons -Lifting something improperly, Lifting something that is too heavy, The result of an abrupt and awkward movement.
Eating on banana leaves is common in India. In functions, instead of using throw away plastic and paper plates people serve using banana leaveswhich are biodegradable and adds value to soil. Eating on banana leaf is healthier for various reasons. In addition, it increases food taste by adding unique flavor to the dishes. Do you know, banana tree parts are also used in dishes? Tender banana leaves can be turned into delicious and tasty halwa. Read the recipe below.
Palmarosa is steam distilled utilizing the entire grassy plant to produce a pale yellow oil with the main active constituent being geraniol (usually between 75% and 95%). It is a scented grass in the same family as lemon grass. Some of its countries of origin are Brazil, Africa and Central America. Palmarosa is probably best known for its valuable role in skincare, as it helps to hydrate and stimulate the skin’s cellular regeneration. Keeping this in mind, it may, with regular use, help to decrease the appearance of wrinkles and creepy skin. It also has the power to help the skin in balancing the production of sebum. Its antiseptic properties make it useful for acne, some forms of dermatitis and even some minor skin irritations.
