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Yoga Sequences

7 Poses to Do When You Have a Cold and Can’t Breathe Through Your Nose

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Bonus: They’ll help you feel better now, and boost your immunity so you stave off more sickies

Claire Mark demonstrates poses that you should do when you have a cold.

‘Tis the season for the sniffles. A cold, stuffy or runny nose, itchy throat—all of these things may have you thinking you shouldn’t practice yoga, but yoga can actually have healing benefits that’ll help you feel better faster. 

Practicing yoga when you’re not feeling well can actually help you fight your illness by boosting your immunity. The best part? I’ve created this sequence so it includes supported, restorative postures that require very little energy. Once you set yourself up with the appropriate props, you can just relax and let the pose do the work.

See also 10 Yoga Poses and Self-Care Practices to Do Right After You Catch a Cold

These postures will help open and stretch your intercostal muscles, which support the lungs, making breathing easier. The gentle inversions, Legs-Up-The-Wall Pose and Supported Shoulderstand, will help to get your blood and lymph fluids moving to naturally assist your own body in healing.

Try this home practice the next time you’re under the weather:



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Guided Meditation

Too Much on Your Mind? This 10-Minute Meditation Will Help You Work Through It

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Use this meditation as a tool to listen to your thoughts and eventually kind peace and calm.

Jessamyn Stanley lets us in on a secret we’ve all been wondering: finding ultimate peace and calm does not exist. Instead, focus on listening to your thoughts and allowing them to be there. Eventually, that chatter will clear and you’ll find a calm and peaceful state. Try this 10-minute meditation for beginners and let us know how you feel after. 

See also Tap into Your Authentic Voice with this Sequence From Jessamyn Stanley



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Balance

Take This 30-Minute Yoga Class the Next Time You're Feeling Tension

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Bring the presence of calm off your mat and into your daily life.

Are you experiencing tension in your relationships, at work, or in your family life? This 30-minute yoga practice designed by Susanna Barkataki will help you hold the tension in and instead face your conflict with peace and calm. 



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Beginners' Yoga Sequences

This Yoga-Pilates Hybrid Sequence Will Give You the Glutes of Your Dreams

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A 7-pose home practice that will give you the glutes of your dreams.

Amy Dalton introduces a yoga-Pilates hybrid sequence that will help you strengthen your glutes.

You’ve probably heard it a hundred times: “Strong and healthy glutes make for a strong and healthy body.”

And it’s true. Yet in our modern society, we spend much of our time sitting or doing repetitive forward movements: at our desks, on the sofa, in our cars, and eating our meals. Even our regular yoga or fitness routines tend to focus on strengthening our front-sides, which can then result in overstretched and underused backsides. These habits greatly impact our overall health and balance—not to mention keep us from having tight, toned tushes.

See also Poses for Your Glutes

Think of the glutes as the core of the back body. When firing properly, these large, meaty muscles support our every movement and help our bodies stay in balance. They are essential for good posture and stability. Having these muscles alert and awake will distribute the load out of our joints and low back and into our active musculature. “Waking up” or “firing” the glutes will greatly improve your body’s ability to work properly in every other movement throughout the day.

My favorite sequence for the glutes combines elements of both yoga and Pilates. This sequence gradually awakens these important muscles and even better, can be done at home in just a few minutes.

See also Anatomy 101: Get to Know Your Glute Muscles

Yoga for Glutes: A 7-Pose Home Practice



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