How To Treat Bunions
March 29, 2013 – 12:00 am | No Comment
A bunion is a deformity that is mainly made up of a lateral deviation of the great toe which enlarges due to a tissue or a bone. It is a serious foot problem. These are formed within the foot and not on the surface of the foot. An arthritic condition and  a result of bone degeneration it is found as  a lump on the outside portion of the big toe. Bunions are seen near the joint of the toe and sometimes  [...]

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Hatha Yoga Poses for Sound Physical & Mental Health

Submitted by on May 5, 2011 – 12:55 amNo Comment



Highly-acclaimed Yogi Swatmarama founded Hatha yoga which is widely practiced for proffering sound health mentally as well as physically. Hatha yoga comprises of really simple-to-perform exercises especially suited for beginners. Prior to doing any yoga poses, warming up the body using gentle joint mobilizing moves for raising core temperatures & augmenting blood supply is most important. Warmed-up muscles would be stretching with greater ease and hence yielding best outcomes of the exercises performed.

Supine Knees-to-Trunk Pose

This pose involves stretching one’s back & relaxing one’s shoulders. The right manner of performing it is:

  • Lying on one’s back, extending legs & hands placed by one’s sides.
  • Bending & lifting legs & grasping the outer side of one’s thighs.
  • In gentle manner pulling one’s knees toward one’s trunk whilst concurrently hoisting one’s head – attempt at touching one’s forehead to one’s knees.
  • This pose is to be held for 4-6 times of deep nasal breathing prior to gradual release & return to start position.

Hips Viaduct Pose

This hatha yoga pose helps in strengthening buttocks & lower back areas whilst helping to stretch the thigh & frontal area of the hip areas.

  • Lying supine & bending knees so that feet are placed flattened on the ground & near one’s buttocks.
  • Placing one’s hands on the ground by one’s sides.
  • Pushing down via one’s heels & pushing one’s hips up mid-air.
  • Hips are to be lifted to as much height as could be comfortably done.
  • One must be resting solely on the foot & shoulder areas.
  • This pose is to be held for 4-6 breaths & then hips lowered back to the floor.

Downwards-faced Dog Pose

This one of the most well-identified of yoga poses wherein the backside of the leg, calf, lower back, trunk & shoulder areas would be stretched.

  • Kneeling on all your fours & hands to be placed direct beneath one’s shoulders & knees underneath one’s hip area.
  • Pulling one’s toes underneath one’s feet via ankles being flexed.
  • From such stance & arms kept straightened, straightening legs & pushing buttocks mid-air. One’s body must look like an upturned letter ‘V’ on viewing from the sides.
  • Lowering one’s head in-between one’s arms & looking backwards toward one’s legs & pushing one’s heels toward the ground.
  • This pose is to be held for 4-6 breaths prior to legs being bended & one returning to one’s knees.

Forwards Bending Pose

This exercise deploys gravity for stretching one’s hams & low back area & acting as a slight inversion that promotes blood supply to the head.

  • Standing with feet placed close to one another & hands placed on one’s hip.
  • Knees are to be bended to a slight extent & continue flexing them all through the exercise.
  • Lifting one’s trunk & bending forwards at the hip area.
  • Let the arms to dangle loose down.
  • Allow gravity is pulling one’s arms toward the ground.
  • This pose to be held for 4-6 breaths prior to hands being placed on one’s lower back, knees bended & then gradually stand up.

Dead Man Pose

It is an unwinding pose generally practiced at the conclusion of a hatha yoga session.

  • Lying supine with feet placed at a distance around hip width away from one another & arms placed by one’s sides.
  • Arms are to be positioned so that there’s a gap around one’s underarms for air in circulating.
  • Palms are to be turned toward the roof.
  • Closing one’s eyes & relaxing for 5 to ten minutes.

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