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Posts tagged ‘yoga’

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Yoga – Utkatasana (Chair Pose) 

Yoga – Utkatasana (Chair Pose) 

I loved being yoga! I have been studying the art for about 5 years now. And I love to share about yoga, but I like to keep it t simple and sweet. This post shares all about the chair pose and its benefits, as well as a step-by-step guide to help make sure you are doing everything with correct technique. That is truly the most important thing about yoga, to fully understand it and get something out of it, you must have correct technique or you will not work the correct muscles or areas of intent. I found some sweet articles that  will inform you on how and why you should try this pose out today. You’re never too late to start something new!

Meaning of the Word, and How to Pronounce: Utkatasana              

  • (OOT-kah-TAHS-anna)
  • utkata = powerful, fierce

  • Why do we do the Utkatasana? 

“This asana increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles, and the erector spinae muscles of the back are exercised and strengthened. The erector muscles contract isometrically to keep the normal curvature of the spine. The anterior lower leg muscles are also strengthened and developed. These include the tibialis anterior, extensor hallucis longus, extensor digitorum longus, and peroneus tertius. This group of muscles primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.”

Source: Chair Pose

  • Step-By-Step Guide to do the Chair Pose:
  1. “Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.”
  2. “Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.”
  3. “Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.”
  4. “Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.”

Source: Yogajournal.com

Here is a variation of the chair pose, the chair pose twist or revolved chair pose: Parivrtta Utkatasana 



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13 Calming Yoga Poses

13 Calming Yoga Poses


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13 Calming Yoga Poses

13 Calming Yoga Poses


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Tittibhasana (Firefly Pose) Yoga

Tittibhasana is a yoga pose used to strengthen the arms and wrists. It is a challenging pose, that is definitely not a beginning pose. But if you are capable of doing this, it is a very satisfying pose that makes you feel like you’re floating when you lift the body up. 




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Yoga for Sciatica Nerve Pain and other Remedies

Yoga for Sciatica Nerve Pain and other remedies







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The Yoga for Your Lower Back

Yoga for Your Lower Back

I know after a long day, gravity has compressed my back and I get terrible back pain. The following three pages of exercises are the best way that I alleviate pain. Especially the first set of workout exercises. I swear by it! Try them today. 



*Try these exercises at the office to take some pressure off your lower back.


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Yoga Sequences 

Yoga Sequences



If you’re looking for something new in your workout, add yoga to your life. It helps you stretch and become flexible. Yoga has been around forever, and if you’ve never tried it, do! When I do my yoga, I feel better after each practice because of the meditation and silence. Once you become good at a sequence you can enjoy the practice more because of the breathing involved. The breath takes you from one pose to the next. I hope you try it today. 

If you are truly a beginner, here are the best poses for you to try out and practice before actually moving on to sequences. 

If you like to workout in the morning, I find these exercises are good for waking up the body and your circulation. 

When you begin doing series, or sequences of poses, make sure to have each breath move you from pose to pose with each inhale to exhale. Here is an example of a great first time flow.

If you have been practicing for a while and you are wanting a new workout program, I found two 20-minute workouts that have proven well for me. They’re not too intense, but they shaped up my arms, abs and legs quickly. 

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