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HOW TO: Warrior II Pose (Virabhadrasana II)

groundedrootsyoga

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The second of the three Warrior Poses, this one is perfect for toning the legs, glutes, and core and will also help improve balance and focus.  Check out Warrior I Pose, and use these two foundational standing poses in sequence with one another as part of your daily yoga practice.

Instructions:
Begin in Mountain Pose at the top of your mat.

Step your right foot back behind you about 3 1/2 feet and turn your toes out 90 degrees.

Bend the left leg and keep the left knee directly over the ankle or slightly behind.

Ensure that your hips are facing the right, long edge of your mat and align your left heel with the arch of your right foot.

Reach both arms out on either side at shoulder height, bringing them in a straight line.

Turn your head and gaze out over your left middle finger.

Tuck your…

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Squatting Yoga Pose (Malaasana)

Squatting Yoga Pose  
“Squatting yoga pose (Malaasana) is considered as one of the basic yoga pose offers many health benefits. It can be performed by anyone who feel comfortable seating in this pose without facing any issues. Malaasana helps to get relieves from lower back pain and tones the abdominal muscles. This yoga pose also helps to open pelvis and loosen the muscle of hips and can also tone chest muscles.”

“You can hold in this Squat yoga pose for 1 to 2 minutes (if feel comfortable) and breathe deeply.”

   
 

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A single yoga pose each day may improve spine curvature for scoliosis patients

A Yoga Pose Per Day…

“A new study claims performing a single yoga pose for 90 seconds for at least 3 days a week could reduce spine curvature in patients with scoliosis in as little as 3 months.”

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“The researchers, including Dr. Loren Fishman of the Columbia University College of Physicians and Surgeons in New York, NY, publish their findings in the journal Global Advances in Health and Medicine.”

“Scoliosis – a condition in which the spine curves to the side – affects around 6 million people in the US and is accountable for more than 600,000 doctor visits each year. Although scoliosis can affect all age groups, onset is most common between the ages of 10-15.”

“Severe scoliosis – defined as a spine curvature of more than 45 degrees – is usually treated with surgery. There are non-surgery techniques available for patients with spine curvatures less than 45 degrees – one of the most common being bracing.”

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Each year, around 30,000 children and adolescents with scoliosis are fitted with a brace that is worn for around 23 hours a day, helping to straighten the childen’s spines as they grow.”

“The researchers note that a popular bracing method – most commonly used in adolescent girls – requires patients to attend 40 2-hour sessions, three times a week for 3-4 months. The patients are then urged to carry out lifelong exercises for 30 minutes a day.”

“Since many scoliosis patients are adolescent girls, the unwieldy bracing and lengthy exercising is socially awkward, emotionally painful and physically difficult,” says Dr. Fishman. “And yet untreated scoliosis can progress at 7% per year, and result in disability and life-threatening health risks.”

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“Patients required to perform the side plank on weaker side of spine
In their study, Dr. Fishman and colleagues set out to determine the effectiveness of one basic yoga pose – known as the side plank – on 25 participants aged 14-85 with idiopathic scoliosis.”

“The side plank involves lying on one side of the body with straight knees, and propping up the upper body with the elbow and forearm.”

“After undergoing an initial examination, an X-ray and an evaluation by a radiologist, patients were shown how to carry out the yoga pose.”

“In the first week, they were instructed to do the pose on the side their spine was curved toward for 10-20 seconds each day. They were then asked to do the pose once daily for as long as possible, still on the side of their spine.”

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Yoga Poses That Will Improve Your Love Life

Yoga to Improve Love Life

Wide Leg Strattle
“The wide leg straddle is one of the best yoga poses to help improve your love life. This pose is great because it helps to increase and improve the flow of blood, especially in the pelvic area. This is a pose that will definitely help improve your love life because it increases energy and also blood flow.”

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Child’s Pose
“Child’s Pose is a yoga pose that helps you center your thoughts on one thing and, most importantly, relax completely. This pose will relax you and will definitely increase your love life with your partner because you will learn to stay in the moment. It is a great pose to try!”

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Shoulder Stand
“The Shoulder Stand pose is another excellent yoga pose to help make your love life better. This position helps pump blood to your heart, which is a great thing! You will find that it improves digestion, reduces anxiety and stress, and just helps you focus better. It also helps to improve your love life!”

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Goddess Pose
“This is one of the best poses to help improve your love life and just your life overall! The goddess pose helps you with symptoms of PMS. Your reproductive organs will function better as well.”

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Click on the link above to read the full article.

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Yoga Poses That Target Your Abs

Namaste with Sofie

Shape Magazine, also known as Shape, is the #1 women’s fitness magazine. Although I personally don’t read the magazine, I do use the website for great tips and tricks when it comes to improving my practice. One particular article inspired quite a few of my poses. It’s titled The Best Yoga Poses for Flat Abs, by Jessica Smith. Even though these poses can be done by beginner’s, they can be challenging to maintain because you definitely feel the burn.  I figured I would share this article as my latest post since the abdomen tends to be a target area for many people who work out, but also because the true intention of my blog is to educate and raise awareness to the benefits of practicing yoga. Although the article consists of 12 poses, I am only going to include a few of my favorite.

Tree Pose

The first post I’m…

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Knees to Chest Yoga Pose For Breast Cancer

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Breast Cancer Authority

Knees To Chest Yoga Pose For Breast Cancer

By Diana Ross, E-RYT 500 Co-Founder of Breast Cancer Yoga.
Reclined yoga poses combined with deep breaths are intended to support recovery from breast cancer and assist in managing lymphedema. The mild inversions are used to create an anti gravitational force in the pose which will renew energy, promote positive thoughts and enhance self esteem. Reclined yoga poses are meant to “give you a break” from standing and from working hard to get somewhere.

Benefits

  • Improves digestion and elimination
  • Relieves constipation
  • Stretches lower back, knees and hips
  • Reduces stress in lumbar region due to curvature of the lower spine
  • Massages sacrum when rolling side-to-side
  • Enhances parasympathetic response
  • Makes spinal muscles soft and supple
  • Relieves gas and bloating
  • Allows the mind to settle down

Reclined Yoga Pose For Breast Cancer RecoveryInstructions

  1. Begin on your back with knees bent in PARTIAL RECLINE, feet hip distance apart.
  2. EXHALE bring both knees up to KNEES TO CHEST.
  3. Wrap both…

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