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WARNING
Side Effects of Yoga:
Increase in energy
A good mood
Reduced stress
Weight loss
Boost in immune system
Boost in productivity
Improved quality of life.
© Christine Hewitt.
This image cannot be used for any purpose without first obtaining express permission.
yogicphotos@gmail.com
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This is a very short video scene of the very powerful backbend what i have made when i've recorded my workout,if i watch it again and again...i can't belive it that i should be this-but no: it's me !
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This is the original picture without a cut,i have a little bit manipulated the contrast and the color for a more nice skin color,the part with the window is a bit brighter than the part with my clothings,because the light through the window.
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The sound is a mix from the rain drops on my roof window and the normal sound if you makes your moves on the mat.
...for your nerves,i have made the sound a little bit more quiet.
...and for a good flat of a man,it is always to see a man underwear pants-on the same place where do you would see a bra in a flat of a woman.
[11/14/2011] Woke up after far too few hours of sleep and biked the 10 miles to work to get there at 8:30AM. Decided that today was a day to drink coffee (something I almost never do.) I went from slogging along to REMARKABLY energetic in a matter of 20 minutes, rambling on about local politics to the poor trainee at work for the better part of an hour.
Caffeine always makes me think that I'm a lil bit superhero: I make massive lists of everything I'm going to accomplish (from "pay that bill" to "build a root cellar this weekend") and feel completely confident that I'm going to accomplish them. I'll sing songs really loudly and do double lutzes in high heels in the hallway. As long as the caffeine is still in my system, I remain convinced that my honorary "getting shit done" superhero cape is on its way. Of course, by the end of the day, I biked home at 8:30PM feeling defeated and overwhelmed again. I "cooked" myself a dinner of popcorn and pickles because I was too tired to fix anything substantial.
This is for theme of the week: electrified. As soon as I saw the theme, I thought of doing something like this. It's actually even more relevant as a theme today given the high levels of caffeine intake I participated in. I'm pretty happy with this, though I originally had hoped to be doing a backbend.
Mood: 7
Health: 6
Hours of Sleep: 3
# of Drinks of Caffeine: 2
# of Drinks of Alcohol: 0
Miles Biked: 20
Weather: On-and-off Rain
© Christine Hewitt. This image cannot be used for any purpose without first obtaining express permission.
yogicphotos@gmail.com
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Persistent pelvic floor pain can be difficult to endure. Pelvic floor dysfunction issues can range between hyperactivity to pelvic organ prolapse. The result of both cases can lead to painful and embarrassing symptoms for both men and women. In this article, I will address helpful exercises and stretches that help free you of painful symptoms and aid in restoring pelvic floor and core function. To be clear, stretching is just one type of input into the pelvic floor system and is not the only thing you should do for a tight / tense pelvic floor. Downtraining your pelvic floor will require a variety of loads and inputs, stretching is one important one.
Symptoms of Tight Pelvic Floor Muscles
When addressing tight pelvic floor muscles or pelvic floor pain, there are a few symptoms that are common between men and women suffering from POP or a weakened pelvic floor. These can include symptoms such as:
Rectal pain
Vaginal pain
Penile pain
Testicular pain
Labia pain
Pelvic pain
Lower back pain
Pain during intercourse
Difficulty with bowel movements
Painful orgasms
Abdominal pain
Pain while urinating
Incontinence
Dealing with these symptoms can be embarrassing and prolonged suffering can result in a host of other issues. The goal with movement programs like Restore Your Core, is to help you overcome these painful symptoms while encouraging proper core and pelvic floor engagement on a daily basis. Below are a few of the techniques, exercises, and stretches I teach my clients in my program.
How to Stretch Pelvic Muscles
There are several ways you can properly stretch and engage your pelvic floor in order to reduce pelvic floor tension . One of the most beneficial and important techniques that I teach my clients is 3-D breathing – a pattern of breathing that uses the rib cage expansion rather than belly expansion for an effective and efficient strategy.
One of the key elements in resolving pelvic floor dysfunction and POP is breathing mechanics. In Restore Your Core, I spend a significant amount of time teaching my clients proper breathing mechanics. Often people don’t realize the way they breathe impacts the integrity of their core and pelvic floor. Yet, most of us do not even realize easily we can fall into improper breathing patterns.
Most people are belly breathers. This means that while inhaling, they’re extending their abdomen – focusing the tension in their belly. An Illustration of this would look like filling an oval-shaped balloon with water and squeezing the top creating a bulge. The exact same thing happens when you belly breathe. Bulging your gut strains your core and pelvic floor by increasing intra-abdominal pressure. This tends to cause muscle and organ damage in those regions. Our pelvic floor is not designed to handle a lot of consistent pressure and stress.
I spend a lot of my time with clients training them to 3-D breathe. 3-D breathing trains you to engage your diaphragm and rib cage while breathing. This means that instead of your belly extending as you inhale, your rib cage expands. Breathing in this manner reduces pressure in your core and pelvic region. Additionally, this technique encourages proper core response and engagement in your daily activities. Now that you understand proper breathing mechanics, it is time to learn how to properly stretch and exercise your core and pelvic floor.
Stretches for the Pelvic Floor
Supine Pelvic Floor Stretch:
Lying on your back, keep your knees bent and bring them toward your chest. Slowly extend your knees to the side to stretch the inner groin. Relax your pelvic floor and butt. Remain in this position for 5 to 10 breaths and relax.
Supported Slight Backbend Pelvic Stretch:
This is a fantastic pelvic stretcher. Using a pillow or bolster of some kind, gently lower your back to rest on top of the pillow. Once in position, slowly bring your feet together so the soles of your feet are touching. Keep your knees bent, but gently allow them to open sideways. If you feel any discomfort at all in your back or inner thighs, you can use pillows for further support or get rid of the bolster. Relax after 30 seconds or more (roughly 15 to 20 breaths)
Supported Pelvic Squat:
This stretch is an incredible hip and pelvis stretch. Grab a low stool or a stack of books and with your feet spread wide and toes pointed out sideways, gradually extend your buttocks and lower yourself to the blocks. If you are struggling to balance yourself, it may be helpful to use a wall for back support. It is important that if you experience any discomfort during these stretches that you reposition yourself until you can firmly plant your feet and bend without pain. Stay in a squatted position for close to 30 seconds (5-10 deep breaths), stand back up, relax, and repeat several times. Please note, that for some people with prolapse – a deep squat can really irritate and aggravate things due to bearing down, so be sure to only do this one if you feel comfortable that you are not bearing down in a low squat.
Yoga for Pelvic Floor Muscle Relaxation
Legs up the wall:
This exercise offers a lot of people relief from their symptoms and it is a great way to downtrain the pelvic floor. I always teach this with a block / pillows / blankets under the hips for elevation. The elevation is pretty key so be sure to get your hips on something. Elevate your hips and simply bring your legs up a wall. Move closer or further away from the wall depending on your body and comfort. Stay for 3-4 relaxing breaths and then you have a few options. One is to bend your knees and have the soles of your feet touching while still leaning legs against the wall. Adjust your body to make this more comfortable. No stress or tension in your hips. The other is to simply bend your knees and place the soles of your feet on the floor and relax your pelvis and pelvic floor and finally, option #3 is to open your legs wide and keep them against the wall while straddled. Find the position that best allows you to relax and release. Hold for 5-8 breaths.
Happy Baby Pose:
Lie on your back and bend your knees bringing them close to your chest. Grasp the soles of your feet with your arms inside your knees. Open your knees wide carefully, keeping your feet together, and making sure you’re breathing deeply. While in this position, press the soles of your feet into your palms. Relax and repeat 3-4 times. You can also do this with pillows under your hips if you find that you are fighting tight hips here.
Child Pose:
Begin this pose by resting on your hands and knees. Extend your arms slightly in front of you while relaxing your lower body and butt down toward your heels. Gradually lengthen the distance between your knees, but keep your feet together. Hold this position for 30 seconds and breathe restfully.
restoreyourcore.com/learn/pelvic-floor/pelvic-floor-stret...
Breanne is quite bendy so it's only natural that she does this in between jump shots. I had to take two Advil when we got back to the office :)
Young attractive yogi woman practicing yoga concept, standing in One legged Wheel exercise, Bridge pose, working out, wearing black sportswear, full length silhouette on white loft studio background
bekir algan, ph.d., working with third i yoga in assisted frog position. not to be attempted without guidance, lots of important details on how to maintain safety for the assisted partner. releases tension in inner legs as well as the butt. nervous system really has to learn to surrender. with the right partners it's a good spanking pose according to some yogic scholars.
My theme for this image was the different fashion and makeup trends from the past to the present day era and how they differentiate.
FABULOUS MAKEUP IDEAS 2015.
newfashionvogue.com/tag/fabulous-makeup-ideas-2015/. Suzan. PD image.
Marilyn Monroe's Changing Looks. www.instyle.com/instyle/package/transformations/photos/0,.... ALFRED EISENSTAEDT. PD image.
Wedding Dress 1
www.google.com/search?q=women+in+wedding+dress&source.... Women In Wedding Dresses | Ntrth Dress. PD image.
Backbend.
www.dailymail.co.uk/tvshowbiz/article-2895759/Hilaria-Bal.... Hilaria Baldwin. PD image.
Medium Hair Length.
www.hairstylesideas.org/girl-smiling-in-his-medium-long-h.... Girl Smiling In His Medium Long Hair Style. PD image.
Wedding Dress 2
uni.edu/sergey/fp/4/18.jpg. Women in wedding dress. Bemis, Jacob. PD image.
Girl smiling
uni.edu/sergey/fp/15/21.jpg. Women smiling. Kringlen, Ryan. PD image.
Girl Stretching.
uni.edu/sergey/fp/18/5.jpg. Girl stretching. Buch, Maddie. PD image.
Awakening Paris.
matthias-haker.deviantart.com/art/Awakening-Paris-427096854. Matthias-Haker. PD image.
© Christine Hewitt. This image cannot be used for any purpose without first obtaining express permission.
yogicphotos@gmail.com
When we talk about backbends in yoga, most people probably picture Full Wheel. But Camel is a more accessible pose for a lot of yoga students.
Visit to know more: vinyasayogaacademy.com/300-hours-yoga-teacher-training-in...
i've picked up my long neglected yoga practice: i've been to a couple of bikram yoga classes these past days. and i'm hooked.
i'd never done bikram prior to this. my yoga past includes yvengar (way too technical), ashtanga (nice, but too hectic) and a decent, long-term sivananda practice (nicely spiritual and challenging). but after losing my yoga teachers to a cult-type community, i also lost my practice.
and now i'm on the bikram train, an instant convert. yes, it is weirdly westernized (push! push! push!) and very hot (38°C plus) and very sexy (all those short shorts and topless blokes) but above all, it's a challenging practice. challenging for both the mind and body.
i remember years ago reading a bitchy little article about bikram and his style of yoga in yoga journal, but geez, they failed to mention how good it feels.
not at first though. during my first lesson, i felt like dying. or at least giving up.
it was so hard to move in the heat and to create more heat with movement. just after class, however, i felt the high from all the backbends. it was incredible. this was what i first fell in love with, years ago, when i started yoga.
the second class was much less evil and brought the same high, and today, during my third class, i understood that bikram, the intensity, the heat, the sweat, is just what i need right now. "you can't run away from your body", the instructor said, and she's right, obviously. i looked at and worked with my body today and it was incredibly hard and incredibly satisfying. and sweaty.
i'll go again tomorrow.
Well then. I definitely need to work on my arm strength, but I finally managed to walk over from a headstand and lift into this. My form is awful, and I have a lot of work ahead of me before I'll be able to get into a backbend that I'm proud of, but this is the first time I've been able to hold myself up on my hands for at least ten seconds. Progress is all that matters.
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Giving birth takes a toll on your body – both physically and emotionally. Many postpartum people will feel overwhelmed and exhausted after giving birth, which can make it difficult to return to a daily regimen. Other people, especially those who had a regular workout plan before and during their pregnancy, may attempt to get back to their fitness regimen before they are ready. It is important to have a postpartum workout plan, but how do you know when it is the right time to begin?
In this article I hope to answer your most pressing questions regarding postpartum exercise and when to begin.
How Soon Can You Exercise After Giving Birth?
Before you begin a strenuous exercise routine, it is important that you have clearance from your medical provider to begin exercising. This is especially true if you have had a c-section or had a complicated pregnancy or birth. In most cases, people who had a vaginal delivery can begin light physical activities a few weeks post pregnancy. Yet, you should only begin exercising as you are able.
During your 8 week postpartum check up, your doctor will most-likely recommend beginning returning to your normal pre-pregnancy routine. This can include light exercise and beginning to develop a workout plan for the months ahead. It is important that during this time you take it slow. Focusing more on spending time with your baby, your mental health, and making gradual steps toward recovery are more important than trying to lose weight fast or regaining that sexy, pre-pregnancy body.
Over the first 8 weeks or more, you may gradually integrate workouts as you regain strength in your core, upper and lower body, and neck. Ensuring that you make smart choices in your workout plan can help prevent overexertion, postpartum pain and bleeding, and help you reach a safer, sustained postpartum recovery.
It is true that 8 weeks or more can feel like a very long waiting period, but your overall health is more important than a slim body. However, making sure that the early stages of your recovery are done carefully can help you get back to a more intensive postpartum workout plan safer and sooner. Rest, hydration, and nutrition should be the focus in the early stages of your recovery.
When to Start Postpartum Workouts?
The appropriate time to begin postpartum workouts varies depending on your delivery experience. As mentioned above, many women who delivered their child without any complications or if they delivered vaginally, may begin with light exercise (i.e. walking, food prep, household activities) only a few weeks after their delivery. Women who delivered via c-section or experienced complicated birth, should wait until the 8 week mark, or talk with their medical provider before starting a fitness plan. I always recommend waiting at least 8 weeks, regardless of delivery method, in order to approach recovery well and safely.
What Are the Benefits of Exercising Postpartum?
Building a smart postpartum workout plan and returning to a consistent fitness routine may help many postpartum people close their diastasis recti gap, begin strengthening their pelvic floor, and help reduce baby weight. Some women may benefit by experiencing a sense of normalcy as they begin returning to their pre-pregnancy routine, others may benefit by having time dedicated to personal health and recovery – both with their bodily and mental health. Some of the primary benefits of building a postpartum workout plan include:
Strengthening and regaining function in your abdominal muscles and pelvic floor
Can give you a energy boost and can relieve stress
Heal from postpartum issues such as diastasis recti and pelvic organ prolapse
Can improve mental health
Improve blood circulation
Encourage better sleep
What Exercises Are Appropriate Postpartum?
When you first begin your postpartum workout, it is important that you begin focusing on the major muscle groups that have been affected by your delivery. Engaging in short-term periods of basic exercises (10 to 20 minutes) a day is a great place to start. As you continue to build strength, increase the time and intensity of your exercises as you are able. Whether you enroll in a program like Restore Your Core or plan your own workouts for postpartum recovery, a consistent, safe fitness plan can help prevent injury and relieve postpartum symptoms.
Below are some helpful exercises you can do to help build core and lower body strength.
Core Exercises
Core exercises can be a great way to begin restoring core health, function, and strength after giving birth. During your pregnancy, it is very common to experience a weakening of connective tissues and your abdominal muscles, especially postpartum. Many women will experience diastasis recti at some point during or after their pregnancy. Although it is recommended to allow for your body to heal properly before beginning most core exercises, there are a few that we recommend in your postpartum workout.
Breathing: Exercising proper breathing mechanics can significantly benefit your pelvic floor and core as your body begins to heal. Practicing rib breathing, or 3-D breathing, can help you recover as your breathing patterns may have changed after giving birth. I recommend that all my clients practice proper breathing mechanics as it is an important element in my program. This exercise can help reduce intra-abdominal pressure, engage your diaphragm and ribcage, and play an important role during your exercise routine.
Candles Breathing: To coincide with the previous technique, candles breathing can be beneficial for many postpartum people during their recovery. However, it is important that if you feel any discomfort, heaviness, or strain in your pelvic floor or core, to wait until you’re healed a bit more before continuing. To begin this exercise:
Come onto your hands and knees or sit comfortably. Try to imagine you have a cake with multiple candles on it either between your hands (if you’re on your hands and knees) or placed in front of you while sitting.
Inhale and exhale slowly blowing out all the candles. As you do so, you should feel your abs slowly moving back and at the end of the exhale – they should feel very tight.
Next, come to a sitting position and imagine there is an oval shaped object (be creative) in your vaginal canal. As you exhale and blow candles, lift that object up toward your belly button. With this movement, you should feel your deep core move both up and back as it begins at your pelvic floor. Do not squeeze your superficial vaginal muscles – the lift comes from a bit higher up than that. Do this 5X in a row, 1 X a day.
Upper Body Exercises
Your body undergoes many significant changes during and after your pregnancy. The additional weight your baby added to your belly can affect your shoulders, upper and lower back, as well as your core, body, and organ alignment. One of the most helpful exercises in our program is the floor angel.
Floor Angels: are a great way to help regain strength in your upper and lower back as you recover from your delivery. Floor angels can help relieve shoulder and chest pain/fatigue from carrying your baby and breastfeeding. To begin a floor angel:
Begin in an either seated or reclined back position. Once in position, stretch out your arms so that your shoulders are rotated enough to allow for your palms to be facing toward you and thumbs are reaching out behind you.
Relax your shoulders and rib cage downward and begin slowly moving your arms like you’re making a snow angel.
This motion can help relax and open up tight chest and shoulder muscles. Try to perform at least a few reps of this exercise every day, especially after multiple feeding sessions.
What Exercises to Avoid Postpartum
There are many exercises you should avoid during the first 8 weeks of your postpartum recovery. In our program, One Strong Mama, we firmly believe in a 5-5-5 program during the first 2 – 4 weeks before getting back into a more strenuous routine. 5-5-5 means spending 5 days resting in bed, 5 days around your bed, and 5 days within close proximity of your bed. After those two weeks are up, you can begin introducing walking and other light exercises.
Whether you are still feeling pain or feel totally fine after delivering your baby, it is extremely important that you take it slow. Performing the wrong exercises may be unhelpful to your body as it is trying to heal from a fairly large internal injury.
Avoid any exercises that apply unnecessary pressure or strain to your belly and midline. This means you should avoid any exercises that cause your belly to bulge (sit-ups, planks, squats, etc). This can cause any separation you may have experienced to worsen and can be very painful.
It is also important to avoid any heavy lifting or twisting in ways that can affect your abdomen or vaginal wall. Avoid exercises like crunches, oblique curls, roll-ups, or any similar exercises.
It may also be helpful to avoid yoga poses such as backbends or other spinal extensions as they, too, increase intra-abdominal pressure. Additionally, following advice from any flat belly programs or fast, baby weight reduction programs are a no-go. One of the most damaging lies our culture tries to instill in new mothers is that they should quickly begin trying to regain a bikini body or slim appearance.
If you are looking for a no-BS, helpful recovery program for your postpartum recovery, consider checking out our 12-week program: made by women, for women.
Out first little bonfire by the river :)
We went and got a bunch of wooden flats to burn - I nearly killed myself trying to be all strong and lift one over my head. I tipped it to far back and ended up falling backwards! My friends thought it was a pretty amusing backbend! :P
Was really glad I didn't hurt myself seriously though considering it was a few days before my dance recital :)
This summer is gonna be awesome ;)
bekir algan, ph.d, demonstrating transition from downdog to backbend during an austin yoga session on third i yoga. fun sequence that involves al ot of coordination, strength, and flexibility. nice expression of movement to be practiced during winter-joint-snow-melting-routines in the spring. seasonal yoga asks us to be rooted in poses for longer periods spring ask us to get out mojo risiing! our mojo comes in a variety of forms...synovial fluid in the joints is part of the mojo system. synovial fluid is increased through joint mobility.....so start moving and let the mojo rise!