Modern studies verify what yogis have always known- yoga improves the state of the mind and body. Taking slow, deep breaths is the foundation of yoga. Doing those will maximize the amount of oxygen your muscles and organs receive, while deep exhalation rids your body toxins that can accumulate during bouts of depression.
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Recover from the most common sticky-mat mishaps ASAP!
LOWER BACK STRAIN
You feel a tearing sensation in your lower back followed by a sharp pain during during straight-leg forward bends.
Heal this with ice for 20 minutes. Remove for about 20, then ice again. Repeat often for 2 day. If you’re pain-free for a month, ease back into your yoga routine. Loosen the area with a hot compress for 10 minutes before hand. Consult an orthopedist if pain is ever severe.
STRAINED KNEE CARTILAGE
You feel a pinching on the inside of your knee while in lotus position.
Heal this Do the same icing routine as above. If walking still hurts after a few days, see a doctor to make sure the cartilage isn’t torn. Otherwise, plan on a month of rest (gentle yoga is okay, but no lotusing) and exercises that strengthen the quads and hamstrings.
You feel acute cramping down the back of your thigh and around your sit bones during forward-bending poses.
Heal this by ceasing leg-related activity. Rest and put ice for 20 minutes on and 20 minutes off. Then elevate your leg on a pillow while you sleep. If your leg swells, wrap it on an elastic bandage. If the pain is severe or lasts a few days, please consult a doctor. After a month, take easy half-hour walks. After 8 weeks, add hills. Begin your regular routine when you’ve been pain-free for at least 8 weeks.
There’s no doubt about it : Exercise offers plenty of benefits to pregnant women, but bear in mind that some moves can be risky during pregnancy. Experts warn that if you’re unsure about which moves are safe and which ones aren’t, it’s best to have a chat with your doctor. It’s generally a good idea to stay away from exercises or activities that involve a lot of up and downward such as lifting and jarring movement, as well as those that put you at risk for falling down.
High-impact sports like tennis, squash and horse riding should also be avoided. Instead, try walking, yoga, swimming and stretching exercises. Try to avoid running because the chances of falling while running are higher. In addition, pounding the pavement or treadmill can lead to dehydration and abdominal tension.
As a rule of thumb, try limiting your aerobic exercises to your first trimester because after that, your center of gravity can shift, making it difficult to keep your balance. One risky exercise position to avoid is lying on your back.
According to a study published in the British Journal of Sports Medicine, lying on your back after the fourth month of pregnancy can increase the risk of compression of the vena cava – the vein that carries blood devoid of oxygen, which in turn can compromise the flow of oxygen to the uterus.