In a previous post here on Nosara Wellness discussed "Why Does Anyone Do Yoga Anyways". There are many different reasons why people practice yoga. Some do yoga to improve their health, manage their stress better, or reflect on their inner selves.
But did you know that from the many yoga poses come techniques that can help you achieve beautiful and glowing skin? It's true, and even doctors like Dr. Timothy McCall agree that practicing yoga can make your skin look and feel younger.
Padmasana, Adho Mukha Svanasana, and Dhanurasana are three of the poses that you can do regularly to beautify your skin. These particular postures are said to stimulate blood circulation in the body, while reducing stress and tension.
image credit: www.stylesatlife.com
Sit up straight on the floor with your legs stretched out.
Bend the right knee slowly, and use your hands to place it on your left thigh. The soles on your feet must point up, and the heels must be close to your stomach.
Then, do the same thing with your other leg.
With your legs crossed, and your feet placed on opposite thighs, put your hands together into a mudra of your choice. Normally, the hands are placed on the knees.
Breathe long and deep. Hold this position for a few minutes before releasing. Also, remember to hold your head straight and your spine straight as well while doing the pose.
Repeat the process with the other leg on top of the other.
Adho Mukha Svanasana
image credit: yogadork.com
Stand on all fours like you're imitating a table. Then, lift your hips gently and straighten your knees and elbows. Make sure that your body’s form is similar to an inverted V.
Make sure your hands are in line with your shoulders, and your feet in line with your hips. Also, your toes should point outwards.
Press your hands towards the ground and stretch your neck. Put your ears close to your inner arms while you position your view to your navel.
Hold the pose for a few seconds, bend your knees, and then return to the first pose, which is standing on all fours.
image credit: sarvyoga.com
First, lie on your stomach. Keep your feet apart and relax your arms at your side.
Then, slowly bend your knees and hold your feet.
Lift your chest and legs off the floor, and pull your legs back.
Hold the position for a few seconds while breathing long and deep.
If you find these poses easy, it’s worth researching some more complex poses.
Yoga is being practiced by hundreds of thousands of people all over the world, and they're living examples of the age-defying benefits of yoga. The younger you start doing it, the better, but you can practice it at any age and reap the benefits.
Just look at the many celebrities who swear by yoga. They have amazing bodies, and look great even as they pass their 40s. David Beckham is one of the most prominent yogis on the planet, and he looks great even at 42. Interstellar and Magic Mike star Matthew McConaughey is also a keen yoga enthusiast, practicing it seven days a week.
Actress Alicia Vikander is also an avid yogi, using it to mediate and de-stress. Vikander is the female star set to play the latest version of Lara Croft in the 2018 remake of the film Tomb Raider. The movie, which has several titles on the digital platform Steam will once again start to take over the gaming world with its many incarnations. A Tomb Raider slot game has also recently appeared on gaming site Slingo in the lead up to what will no doubt be a Hollywood blockbuster and career-defining film for Vikander. And with such a hectic schedule ahead, Vikander will need yoga to help her focus on the many tasks at hand.
The original starred Angelina Jolie as the iconic femme fatale. If you always wondered how celebrities had such wonderful and flawless skin, then you don’t have to look any further than yoga to see how you too can reap the rewards from this meditative exercise.
Do you practice yoga in your free time and have any tips to share? Let your voice be heard in the comments section below!
click here to read this article about Aerial Yoga Instruction in Nosara, with Hayley MacMillan-Ord :
A physical therapist explains the therapeutic benefits of Pilates.
Click on this link or read below : http://physical-therapy.advanceweb.com/SignUp/RegDocFetchFile.aspx?BRID=52299570410111
Joseph Pilates has written that “physical fitness is the first requisite of happiness.” To enjoy and receive the full benefits of Pilates, understanding the application of the basic principles is imperative. It takes both time and patience for each of these principles to become a natural and inherent part of each movement. This is why Pilates is different from other forms of exercise, and can be so enjoyable, interesting, always challenging, and even addictive.
Awareness and Concentration
Developing a strong mind-body connection is an essential component of Pilates. It begins with learning about the body. There is never a sense of “going through the motions.” There is careful attention to each and every movement. The more you develop a strong sense of awareness, the more you will benefit from Pilates. Clients are taught the correct positions they should be in and how to hold those positions with movement such as in maintaining a neutral spine during leg work. Body awareness is also taught in regards to which muscles one should use and where to initiate a movement.
After a Pilates session, a client should feel “balanced.” More specifically, the client has completed a well-rounded exercise program that has worked on improving both strength and flexibility. There is great attention to the selection of exercises that would best address an individual client’s postural dysfunctions. After a class, in addition to feeling “shaky and worked,” clients will often say they feel taller and lighter on their feet.
While the benefits are enormous, teaching a client the concept of breathing during Pilates is not easy and takes time. Proper breathing is taught very early on in one’s Pilates practice, but the powerful benefits of breathing often are achieved much later in one’s practice. Pilates stresses posterior lateral rib cage breathing which emphasizes using the diaphragm muscle (the primary muscle of inhalation) and the abdominals (important spine stabilizers and assist with exhalation). Initially a client is focusing on so many things, but once the movements in the body are learned, more attention can then be put on breathing. The breath and the movement go hand in hand.
Centering oneself or focusing on one’s core is part of every Pilates movement. Each exercise begins with correctly tightening your core (originally termed the powerhouse) to stabilize and protect your spine. Many people are drawn to Pilates for this very reason—to strengthen their core to eliminate back pain or to improve performance in a sport.
Control and Precision
During Pilates, a client is always in control of her body and the movements she is performing. Because of this, Pilates can be a very safe and effective form of exercise for anyone. As Pilates movements become more advanced, the control of a movement becomes increasingly important. The end result is a very advanced exercise that looks easy and effortless. Emphasis is on precision of a movement and maintaining good form. The more precise one can be with a movement, the more one will benefit from the exercise. Once a client starts to lose good form, the exercise is over. Doing 6 repetitions of an exercise correctly, with good form, is much more effective than 15 repetitions with bad form.
Efficiency / Flow of Movement
Pilates has a strong focus on movement versus holding a pose or position. Throughout a class, there is constant movement from one exercise into the next. As a result, strength and stamina are developed. Many movements are designed to improve posture and lengthen the spine, improve flexibility of muscles, and mobility at joints. Harmony Good Pilates practice requires discipline. The outcome of this mind and body exercise is dependent on continuing to work on improving the flow of exercise, challenging oneself and developing a true sense of harmony and well being.
article by Mollie Fitzsimmons, DPT, MSPT, CPI, staff physical therapist and Pilates practitioner at Physical Therapy and Pilates Restoration LLC in Cheshire, CT.
Most of my Structural Integration clients come to me because of chronic pain. It may be a mild discomfort in the shoulders or neck that comes and goes. It might be a constant tightness in the low back that must be babied for fear of spasms. Sometimes their pain is so severe that it is debilitating. As each previously attempted treatment failed to give lasting relief, their frustration turned to resignation. Pain management, not resolution, becomes their goal. As a professional, these are the cases that I find especially rewarding. Through Structural Integration, these clients often gain a new lease on life –rediscovering what they thought was lost.
We All Have Chronic Patterns
Chronic patterns of tension and tightness are not the problem. We all have them. They support us and help us in everything we do. These chronic patterns develop based on how we use our body. A helpful
analogy for understanding their slow growth process is the shaping of a bonsai tree. The gardener will wrap a branch with metal wire and bend it in a desired direction. After several months, this metal splint can be removed and the branch will stay bent. The very structure of the branch, every fiber of the wood, has grown to support the branch in that state. The same happens within us. If we sit, stand, and act the same way, day in and day out, our body’s structure grows to support that use. Ultimately, we shape our chronic patterns.
What Puts the Pain in Chronic Patterns?
When our chronic tension patterns develop in an open and aligned state, they help to support and strengthen us. If they develop in a compressed and misaligned state, they weaken and destabilize us. Misaligned joints wear out faster. Chronically tensed muscles become knotted and grow trigger points. Nerves may get impinged, causing numbness or shooting pain. Breath becomes shallower and circulation is hindered. Our overall health and vitality suffers. These dysfunctional patterns grow within us, year after year, because of poor posture, a lack of bodily awareness, and confusion about proper body mechanics. It may take a decade for these patterns to become painful, but by the time they do, they are part of our very structure.
This Thing Called Structure
In Structural Integration, structure is a broad term used to describe our fascial web and its balancing relationship to our skeleton. The fascial web is an intricately woven fibrous web, made mostly of
collagen fibers, running throughout our entire body. In a sense, it is the leather in our bodies; designed to
hold long term. The fascial web organizes our tissues, keeps things in place, and connects everything to everything else. Any strain that has resided within your body for more than a few months is now held in
place by the fascial web. Your posture, your habituated movement patterns, and yes, your chronic pain are all maintained by your fascial web.
Structural Integration’s (I trained with Tom Myers and am certified in Kinesis Myofascial Integration) effectiveness at resolving chronic pain comes from its ability to loosen and rebalance the entire structure. Our chronic pain is always related to and maintained by a systemic, structural pattern. For example, chronic neck pain is often caused by a misalignment of the spine. A misaligned spine implies problems in the pelvis. And problems in the pelvis suggest uneven support from the legs and feet. The pain in the neck is a symptom of the way the fascial web is misaligning the skeleton. It cannot be resolved by addressing the neck alone. The solution must be in the context of the whole body. Otherwise the underlying misalignment that causes the neck pain will remain, eventually resulting in a return of the symptoms. In Structural Integration, no matter what tissue we are working on, it is always in the context of the whole pattern.
Taking the Pain Out of Chronic Pain
Structural Integration is a series of bodywork sessions (10-16 depending on the style, KMI consists of 12) designed to free up, lengthen, and align the fascial web. In each session we focus on a specific part of the body. By studying the client’s standing posture, I determine how that part of their fascial web is enabling the old, pain-inducing pattern. I then form a strategy for changing those tissues, using deep, slow manipulations, to provide support for a more functional, pain-free pattern. Each session builds on the next, enlisting more and more of your body to shift toward this new state.
The physical changes we make through Structural Integration give you the opportunity to use your body
differently. However, if that potential remains unclaimed, your habituated way of doing things will
persist. Therefore, as part of this process, you must search and explore your body between sessions.
Learn to feel and recognize the old habits and patterns. This gives you a base line from which to
recognize the new potential created at the table. Awareness is the beginning of change. As the series
progresses, more freedom and alignment in your body become available for you to experiment with.
You will discover new ways of using your body that are less taxing ways that are based on the new
Keeping Pain Out of Our Chronic Patterns
Imagine that you have completed the Structural Integration series. It has been a powerful growth process and you have learned a great deal about your body and how to use it. Your chronic pain is resolved, andyou have a new lease on life. What now? Will this last? Yes, but not through more Structural Integration work. Once the series is completed, a six to 12 month
break is required to absorb and integrate the work. Your homework is to simply maintain your improved
awareness and pay attention to your posture and body mechanics. Fortunately, your standing, sitting,
running, working, and playing are now based on an open, aligned structural pattern. All your future
actions will guide the development of your chronic pattern toward health and vitality. By the year’s end,
the changes gained will be integrated into the very fibers of your structure. Without much effort, you
will be able to maintain these pain-free results for years.
Eli Thompson is a licensed Massage Therapist, a certified KMI practitioner, and a certified teacher of
the School of Anatomy Trains (www.AnatomyTrains.com). He offers Massage Therapy, KMI Structural
Integration, and private Instructional Yoga classes in Brookline, MA. He also travels the country
teaching the Anatomy Trains – myofascial meridians intensives to Bodyworkers, Yoga practitioners, and
Personal Trainers. You can learn more at www.EliThompson.com, or by contacting Eli at 617-776-9494 or Eli@EliThompson.com.
In Costa Rica: 8342-8854
Pilates is a body conditioning method that works in a different way to other fitness techniques. It targets the deep postural muscles, by building strength from the inside out. Pilates rebalances the body by bringing it into correct alignment. The approach is slow and controlled, giving long term results.
Pilates is suitable for anyone, from the first time exercisers to Olympic sports people, helping re-shape your body, improving your posture and relieving stress and tension. It is particularly recommended by medical specialist for any one with back problems and is also an ideal regime for injury rehabilitation.
At Nosara Wellness we take exercise seriously. We know the benefits of proper exercise, but we also know the pitfalls of unsupervised, haphazard efforts. Our Pilates courses will give you a real understanding of the concepts behind this unique form of exercise. Our group classes will allow you to develop your proficiency in a controlled environment.
We recommend to begin with a one-to-one private session. Pilates offers both mental and physical training and this first private session allows the instructor to explain the basics in full, and to prepare you for mat work classes.
"The goals of therapeutic rehabilitation are similar to those of Pilates. Restored muscle function, balance, and range of motion are among the many shared objectives of these two movement-based therapies.
Joseph Hubertus Pilates delevoped the Pilates method in Germany more than 85 years ago to overcome such physical maladies as asthma and rickets. Extremely concerned about the impact of technology on the spine posture and breathing he sampled from diverse movement regimens and therapies that included yoga, self defense, weight training and gymnastics to develop his method of consicous muscle control.
What is Pilates ? A unique method of body conditionning that combines muscle strengthening and lengthening with breathing to develop the core of the body and restore muscle balance to the musculoskeletal system.
The core refers to the muscles that span from the rib cage to the base of the pelvis.
Pilates breathing facilitates extremity motion and natural movements of the spine on inhalation and exhalation. It also helps prevent Valsalva, promotes relaxation and encourages concentration.
Fundamental Pilates exercises emphasize stability while advanced exercises build on stability to promote mobility, balance, coordination, and muscle stamina.
In recent years Pilates mat exercises have been introduced with equipment that includes stability balls, small balls, exercise bands and foam rollers.
People who perform Pilates exercises can apply the principles of core training to everyday movements of life, work, and athletics.
Benefits of Pilates :
From "Pilates for Rehab, a guidebook to integrating Pilates in patient care", by Elizabeth Smith and Kristin Smith
I liked this article about the reason why people practice yoga. It explains some of the health benefits, but also how yoga can change your brain and really how in the end, Yoga is just a way to be in the present moment, to be mindful and open.
Read my new article for the Voice of Guanacaste : http://www.vozdeguanacaste.com/en/articles/2014/01/15/how-get-back-shape-summer
I encourage you to read the following brochure created by the American College of Sports Medicine, and updated by William Braun, Ph.D., and Gary Sforzo, Ph.D. This article explains the well known feeling of muscular pain usually occurring one or two days after a workout, called Delayed Onset Muscle Soreness. It also continues to explain that even though many people think, "no pain, no gain", it is NOT necessary to experience DOMS in order to increase muscle strength. However, DOMS is not something to worry about if the symptoms disappear within a few days. Should the pain be important, it is recommended to give the painful muscles a rest and go for a walk or a gentle swim to help loosen them up.
Click on the link to read the full article :
We believe in the Body’s wisdom and our goal is to provide you with services, instruction and ideas which will lead you to self responsible health and fitness.We are dedicated to help you increase your lifestyle and body awareness by offering professional health and fitness services at one of the most beautiful pristine beaches in the world.