Just Breathe

I Vinyasa is a style of yoga characterized by a dynamic flow of postures, often synchronized with breath. It emphasizes the transition between poses, creating a smooth and continuous movement. This practice can vary in intensity and pace, allowing for both physical strength and flexibility to be developed. Key elements of Vinyasa include:1.Breath: Each movement is linked to an inhalation or exhalation.2.Flow: The sequence of poses transitions smoothly, often referred to as "flow yoga."Variety: Classes can differ widely, featuring different sequences, themes, and levels of difficulty.3.Mindfulness: Encourages awareness of the body and breath, promoting a meditative state. # FlowState

In Yoga is a mindfulness practice that includes breath control, meditation, stretches and postures, and self-reflection. Practicing yoga before bedtime is a terrific way to release everything we are holding onto mentally or physically before sinking into a peaceful night of deep sleep. Yoga is a relaxing form of exercise that can help to reduce stress and ease muscle pain. Practicing yoga before bed may also help improve sleep quality.bedtimeyoga

What Is Core?When we think of the word ‘core’, we might envision six pack abs,rectus abdominis.But a strong, healthy core is about much more than having a washboard stomach.Our ‘core’ includes all the muscles in our trunk, including our deep core muscle (the transverse abdominis) and obliques. They surround your abdomen on all sides allowing you to twist, bend, rotate and hold your stomach in, support your spine and pelvis, and aid in posture.Why Do we Need a Strong Core?A strong core is imperative for becoming stronger and more fit, safely and effectively without causing injury.Our core is the center, and it helps both our lower body and upper body support and stabilize, which is important for joint health, Halpin says.We need that stabilizing action when we work out — whether we’re jogging, lifting weights, or doing yoga and when we’re doing daily activities, like carrying our kids, hauling groceries, and even vacuuming.If you’re new to working out (or feel like you have a weak core), these core exercises for beginners will help you develop a stronger core and get you started.They’re basic, beginner-friendly moves that will work your entire midsection, without being overly complicated.TipsWhen getting started, try two or three of these moves and focus on your form. Then, gradually add in new core exercises as you grow more muscle and confidence. Try to work your core at least three days per week, and keep in mind that it's better to do several short workouts throughout the week as opposed to one or two long ones.If you’re new to exercising, you might be wondering where to begin.A good place to start is with your core, since it’s at the center of everything you do.That’s why integrating some of the following core exercises for beginners can help you not only reach your fitness goals, but also help you prevent injury. # strengthtraining -track

Plank Pose (Phalakasana), as the name suggests, the body is held in a way that looks like a plank, thin and long. Its also called Kumbhakasana or Dandasana. In Sanskrit, kumbhaka means breath retention, and asana means pose. Plank pose is a strengthening and balancing pose that prepares the arms and core body for more advanced arm-balancing postures.Plank pose is most often used as a transitional pose between Sun Salutation flows, especially in Vinyasa and Ashtanga yoga. It helps improve balance and prepare the body for more advanced arm balancing postures.In addition to strengthening the arms and wrists, this pose tones the abdomen while strengthening the spine, which can help develop better posture over time. Although it is usually only practiced for five or so breaths (and sometimes only one breath when used as a transitional pose), plank pose is thought to also benefit the nervous system when practiced for several minutes.Note: Individuals who are building strength, have sensitive wrists, or have carpal tunnel syndrome may wish to practice plank pose with a modification. # core

The pelvic floor, also known as the pelvic diaphragm, are a collection of muscles,that span the floor of the pelvis.The pelvic floor muscles enclose the pelvic viscera, including the bladder, intestines, and uterus (in females) and separate the pelvic cavity above from the perineal region.The pelvic floor supports abdominal and pelvic viscera, maintains bowel and bladder continence, and functions in voiding, defecating and child birth.Weak, strained, or overly tight pelvic floor muscles can lead to pelvic floor dysfunction,which may include pelvic pain,urinary/bowel incontinence,sexual dysfunction, and pelvic organ prolapse.The contraction of pelvic floor muscles during perineal exercises helps in stabilization of the pelvic floor. Pelvic floor exercises can strengthen and increase neuromuscular control over the pelvic floor muscle and may reduce or eliminate symptoms associated with pelvic floor dysfunction.Activating the Pelvic Floor Muscles* The first step is to find a comfortable position, attempt to relax all muscles, and focus on a steady breathing pattern.* To activate the anterior pelvic floor muscles, replicate the action of stopping the flow of urine mid-stream.* To activate the posterior pelvic floor muscles, replicate the action of stopping passing gas.* To activate both the anterior and posterior pelvic floor muscles, combine the two above actions. # prolapse # postnatal

The IT band, or Illiotibial band, is a connective tissue that runs along the lateral thigh from the hip to the outside of the tibia (shinbone), just below your knee. IT band pain occurs due to inflammation caused by friction between the IT band and thigh bone, often with repeated knee flexion and extension. This inflammation leads to pain on the outside of the knee, especially with repetitive use in running, walking, hiking and cycling.IT Band syndrome is one of the most common causes of knee pain in runners and cyclists.Commonly, IT band pain occurs in runners and bikers due to the repetitive nature of the exercises. Typically, pain develops due to over training, weakness of the gluteus medius muscle or tightness of the hip flexors that cause abnormal stress on the IT band. Ramping up a running program too quickly or being too aggressive with mileage increase may lead to this injury. Additionally, this lateral knee pain can develop if you do not allow enough rest time between workouts or if you consistently skip stretching the lower body. Other risk factors include running on banked surfaces, running downhill, and running in worn out shoes.itband # runners #

Certain exercises can help to relieve tight shoulders.Even if the tightness is not severe, it’s a good idea to focus on this body area and work to relax it.
Tight shoulders can cause pain or stiffness in your neck, back, and upper body and limit your daily activities. Your shoulders may feel tight and stiff due to stress,tension and overuse.
Tight shoulders can also be caused by sitting for than six hours each and every day,sleeping positions, and injuries. Poor posture and improper alignment of your body can also play a part.
Prevention
It’s important to take care of your shoulders even if they aren’t tight now. Exercising regularly is key to prevention.
shoulder !