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Cat-Cow Pose (Marjariasana)
Steps of Marjariasana Cat Yoga Pose
Come down to form a table where your back represents a table top and hands and feet represents the legs of the table. Make sure that your arms are exactly beneath your shoulder and your legs are exactly beneath your hips.
Marjariasana Yoga (Cat Stretch) Steps Benefits Precaution
STEP: 1
Look ahead straight such that your spine goes little down towards the floor.
Marjariasana Yoga (Cat Stretch) Steps Benefits Precaution
STEP: 2
Now on exhaling, gently press the middle of your spine backward towards the ceiling and firmly press down with your hands. Curl your head inwards and look at the distance between your knees. Make sure hands do not bend.
Marjariasana Yoga (Cat Stretch) Steps Benefits Precaution
STEP: 3
Now while inhaling come back to the table position.
Now again curl your spine backward.
Repeat this pose for 10-20 times.
Now while breathing deeply come back to the sitting position with your torso straight.
Benefits of Marjariasana yoga (Cat Stretch)
Makes the spine flexible.
Improves digestion by massaging digestive organs.
Improves blood circulation.
Relaxes the mind.
Strengthens arms, wrists, and shoulders.
Stretches back and abdominal muscles.
Helps relieve a backache.
Gas Release Pose (Pawanmuktasana)
How to do pawanmuktasana
pawanmuktasana steps and benefits
The simple steps of doing pawanmuktasana are being given below.
Lie down in straight position on your back or in supine position.
Inhale and raise your legs at 90 degree
Exhale, bend your legs and try to bring your knees towards your chest.
Clasp your knees by interlocking your fingers.
Raise your head and made touch your forehead with your knees.
Do normal breathing while maintaining the pose.
First bring your head down and followed by your legs.
This is the one round.
Do 2 to 3 rounds.
Benefits of pawanmuktasana
Massage internal organs: Abdominal muscles are compressed and nerves are stimulated, which increase blood circulation thereby helpful in increasing the efficiency of abdominal muscles. In fact, this is the excellent yoga pose to give massage to the abdomen.
Remove harmful gases: The basic motto of the asana is to release harmful gases, toxins and trapped gases from the body thus enhance the effectiveness of different organs.
Constipation: It makes digestion smooth and good to overcome constipation.
Fat burning: Regular practice of this asana is helpful in burning of abdominal fat.
Weight Loss: The regular practice and maintaining it for a certain period of time helps to ensure in reducing belly fat, arms, thighs, buttocks, thus good for weight loss.
Sterility and impotence: The regular practice of the pose is good to treat sterility and impotence as it exerts adequate pressure to the reproductive organs.
Lungs & heart: It is good for lungs and heart.
Spine flexibility: Its practice helps to make the spine supple and increases its flexibility, especially the lower back.
Menstrual disorders: It gives suitable massage to the pelvic region and reproductive organs and good in menstrual problems.
Blood circulation: This asana ensures effective blood circulation to the entire region.
Downward-Facing Dog (Adho Mukha Svanasana)
Steps to do Adho Mukha Svanasana or Downward Facing Dog Pose
To practice Adho Mukha Svanasana or Downward Facing Dog Pose stand on Floor or on the yoga mat.
Kneel on the yoga mat or floor in such a way that the whole body is supported with hands and knees on the floor. Make sure your knees are in straight line with the hips in this position.
Make your palms spread on the yoga mat make sure that the maximum force is exerted with the index finger on the floor. Your forefingers should turn a little parallel.
While exhaling, lift your knees far from the floor in such a way that the knees come in line with the thighs and they are not bent.
In the beginning, if you face any difficulty in keeping the knees straight, you can keep them a little bent and heels lifted from the floor.
Try to raise you hip bones inside and try to draw your legs into the crotch.
In this position, make the highest point of the thighs push back and let your heels touch the floor.
Try to lift your body far from the ground while keeping your arms and legs straight.
Keep your shoulders very firm and open up your chest in this position.
Keep your head between your arms and make sure you are looking downwards and your head does not drop in this position.
Adho Mukha Svanasana or Downward Facing Dog Pose is also a part of Surya Namaskar and it is a very helpful asana to stretch all the muscles of your body.
Stay in this position for a few breaths or for a few seconds.
Maintain your breath while being in this position.
Get back on your knees to release the asana and move your head to look upwards.
Practice the same asana for 5-6 times.
Relax in Balasana for some time after completing the practice.
Breathing Pattern to Follow While Practicing Adho Mukha Savanasana or Downward Facing Dog Pose
Inhale, while raising your body off the floor and straightening your arms and legs.
Maintain your breath while being in this position.
Exhale, while coming back to the original position.
Benefits of Adho Mukha Svanasana or Downward Facing Dog Pose
Benefits of Practicing Adho Mukha Svanasana or Downward Facing Dog Pose
Adho Mukha Svanasana or Downward Facing Dog Pose is beneficial in strengthening the whole body specially the arms, legs, shoulders and feet.
Regular practice of Adho Mukha Svanasana calms the mind and relieves headache, insomnia and fatigue.
Regular practice of Adho Mukha Svanasana tones the muscles of the body and helps in weight loss.
Another benefit of Practicing Adho Mukha Svanasana is that it increases the circulation to the brain.
Adho Mukha Svanasana lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
It rejuvenates and body and makes you feel energized.
Adho Mukha Svanasana or Downward Facing Dog Pose can also be of benefit in treating lower back ailments like Sciatica.
Adho Mukha Svanasana is also beneficial for lung disorders like Asthma.
Adho Mukha Svanasana also helps in treating menstrual symptoms like menstrual pain and discomfort.
It also helps relieve mild depression and stress.
Regular practice of Adho Mukha Svanasana improves digestion and also helps in getting rid of Constipation.
It also helps relieve symptoms of Sinusitis.
With regular practice you can also get rid of Flat feet.
Revolved Triangle Pose (Parivrtta Trikonasana)
Steps to practice Parivrtta Trikonasana (Revolved Triangle Pose)
Patience and consistency is the key to flawless practice when it comes to yoga. You need to listen to your body and be aware of each movement throughout the whole practice.
Starting Position: Tadasana (Mountain Pose)
Inhale deeply and distance your legs 3-4 feet apart. Raise your arms in line with the shoulders (parallel to the floor) with palms facing downward.
Turn the right foot outwards 90 degree to the right. Slightly turn the left foot inwards 60 degree to the right.
Exhale and turn the trunk to the right side. Next, lean forward over the right leg. Attempt to place your left palm on the floor (either inside or outside the right foot).
Stretch the right hand in the upward direction. Maintain T position with your arms in the final position.
Turn the head in the upward direction and gaze at the thumb of the right hand.
Knees must be tight throughout the practice. Don’t lift the toes of the right foot off the floor. The outer side of the left foot must remain on the floor firmly. Stretch the shoulder blades.
Retain the pose from 30 seconds to a minute, releasing when discomfort is experienced.
To return from the pose, first, lift the hand off the floor. Next, raise the body in upright position while reversing the twist. Come back in the starting position.
Benefits of Parivrtta Trikonasana (Revolved Triangle Pose)
Tones stretches and strengthens the muscles of hamstring, thigh and
Massages reproductive organs and pelvic region of the body.
Gives an intense stretch to the spine and enhances its flexibility. Strengthens spinal nerves.
Removes the stiffness of neck and Beneficial in correcting the misalignment of the shoulders.
Directs the blood flow in the lower region of the spine improving its functioning.
Revitalize abdominal organs hence helpful in getting rid of digestive problems and constipation.
Helpful in getting rid of anxiety as it stimulates the whole functioning of the nervous system.
For roughly 6 months of the year between June and November Zakouma National Park is almost entirely inundated with floodwaters at this time elephants would often disperse into the surrounding area of what is now the Salamat Faunal Reserve. During this time Arab horsemen from the Darfur region of neighbouring Sudan would come to hunt the elephants as they had done for perhaps several hundred years. Traditionally a group of up to 20 horsemen armed with lances would charge a herd aiming to separate out one of the elephants. A single horseman would then ride in front of this elephant to draw its attention and get it to pursue him allowing the other men to ride in and spear it from behind with their lances. They would aim for the elephant’s hamstrings in its hind legs which if severed would bring the animal down and ensure it could not get up again. Huge numbers of elephants were killed this way and in response the surviving herds in the region have learned that at the first sign of horsemen their best defence is bunch up into tight groups to ensure that no individual can be separated out.
Today this is no defence the horsemen are Janjaweed militiamen and members of the Sudanese armed forces and they come not with the lances used by their ancestors but with AK47s, belt-fed machine guns and rocket propelled grenades. This habit of bunching up into a single large herd has meant that the poachers can easily kill 50-60 elephants in a single attack by simply machine gunning the terrified animals as they try to escape. In 2005 an aerial count found 3,885 elephants in Zakouma and the surrounding area in under a decade the population was reduced to just 430 and had stopped breeding due to the constant stress. Since African Parks took over Zakouma the poaching has been almost entirely stopped and the elephants are breeding again the population now stands at around 470.
After so many years of poaching most of Zakouma's elephants still generally stick together in a single big herd and often keeping to the thick bush making it easier to spot them from the air. Once the main herd has been located from the air then it may be possible to drive to where they are and see them from the ground. The herd crossed the road in front of us but otherwise kept to the thick bush where they feel more secure and there's plenty of food.
For roughly 6 months of the year between June and November Zakouma National Park is almost entirely inundated with floodwaters at this time elephants would often disperse into the surrounding area of what is now the Salamat Faunal Reserve. During this time Arab horsemen from the Darfur region of neighbouring Sudan would come to hunt the elephants as they had done for perhaps several hundred years. Traditionally a group of up to 20 horsemen armed with lances would charge a herd aiming to separate out one of the elephants. A single horseman would then ride in front of this elephant to draw its attention and get it to pursue him allowing the other men to ride in and spear it from behind with their lances. They would aim for the elephant’s hamstrings in its hind legs which if severed would bring the animal down and ensure it could not get up again. Huge numbers of elephants were killed this way and in response the surviving herds in the region have learned that at the first sign of horsemen their best defence is bunch up into tight groups to ensure that no individual can be separated out.
Today this is no defence the horsemen are Janjaweed militiamen and members of the Sudanese armed forces and they come not with the lances used by their ancestors but with AK47s, belt-fed machine guns and rocket propelled grenades. This habit of bunching up into a single large herd has meant that the poachers can easily kill 50-60 elephants in a single attack by simply machine gunning the terrified animals as they try to escape. In 2005 an aerial count found 3,885 elephants in Zakouma and the surrounding area in under a decade the population was reduced to just 430 and had stopped breeding due to the constant stress. Since African Parks took over Zakouma the poaching has been almost entirely stopped, there hasn’t been a single poaching incident in 5 years, as soon as the elephants started to feel secure, they began to breed again, at the last count in 2021 the population had reached 636.
All of this poaching led to Zakouma’s elephants forming a single large dysfunctional herd that included adult bulls, that would ordinarily have been pushed out of the herd, perhaps because of how much the population has grown, the big herd does seem to have started to split into several large herds rather than one single one. Although they are now safe, elephants have long memories, they remain extremely nervous and are difficult to find and approach.
Your best chance of seeing them is to wait for them to come to the Salamat River to drink, having established from park HQ where they are first, so that you know where best to wait. This is not fool proof, we tried this and missed them, finally we chanced upon the big herd in the south of the park, whilst they were out in the open, they didn’t remain in the open for long and quickly ran back into the bush, even though we were a long distance away. We knew that we should not try to pursue them in the car, that we would never get close, we would just cause further panic and cause them to keep running the last thing we wanted. However, as we were driving away, we could still see them moving through the bush, so our professional guide Zarek Cockar, decided we should try and approach them on foot, we were able to get a good view as they passed by, without them being aware of us at all. Seeing so many young elephants was fantastic, given the history of this herd.
Yoga poses to Relieve Lower Back Pain.
1.one legged king pigeon(Eka padarajakapotasana)
Banefits
Opens joint of the hips
hip flexor gets lenghthen
Thighs, gluteals and piriformis muscles get stretched.
The groin and psoas gets extended
Increased hip flexibility
posture, alignment, and overall suppleness gets improved.
lower back pain and stiffness gets diminished
Instructions:
From pigeon prep, Point your foot up to the ceiling bending your left knee
Using your right hand Reach across the front of your body. And with your right hand hold your left toes. Pull your toes towards your body.
While taking hold of your left toes using your right hand, reach your left arm straight up.
Bending your left elbow reach behind your back for grabbing your left toes with the left hand as your elbow stays pointing up.
With your right hand release the grip on the toes.
Turning your chest towards the front of the mat.
Reach the right arm straight up. Bend your right elbow to reach behind your back for the left toes. The right elbow points towards the ceiling.
Drop your head back untill the sole of the foot touches the top of the head.
2.Seated Forward bend (paschimottanasana)
Banefits
Helps in the Stretching of the spine, shoulders, and hamstrings
Helps in relieving the symptoms of menopause and menstrual discomfort
Instruction
Start by sitting in a Staff Pose (Dandasana) with the legs straight in front of your body.
Straighten your arms out to the sides and up over to the head, reaching towards the ceiling.
Breathing in draw the spine up long.
As you breath out,Start coming forward, hinging at your hips. Imagine that your pelvis is a bowl filled with water which is tipping forward.
Each time you breath in, lengthen your spine. If you want You may come a little bit out of the forward bend to do this.
And on each exhalation process, Try to go deeper into your forward bend. Imagine that your belly resting on your thighs, rather than the nose coming to the knees.
This helps in keeping your spine long.
Keep your neck as the natural extension of your spine, neither cranking it to look up nor letting it go completely.
When you have come to your full extension with the spine long, Make your dicision whether you want to stay here or let your spine round forward.
Take a hold of your ankles or shins, whichever is easier for you to reach. You can try using a strap around the feet. Keep the feet flexed strongly throughout.
3.Extended child's pose (utthita balasana)
Banefits
Opens the upper part of the back
Opens the lower part of the back and the hips
ankles, knees, and hips gets Stretched
Instruction
Begin with the Child’s Pose. Kneeling down on the floor.
Breath out throughly and lay the torso down between the thighs.
Bring your hands on the ground side by side to your torso, palms should be up,Releasing the front of your shoulders towards the ground.
extend your arms forward with the palms flat on the floor.
Remain in this position as long as you feel comfortable, Then roll up one vertebra at a time to kneeling position.
4.Downward Facing Dog (adho mukha svanasana)
Banefits
The body feels energetic.
Helps in stretching the shoulders, hamstrings, calves, arches, and hands.
The arms and legs Strengthen.
Helps in preventing osteoporosis.
Instruction
Begin by setting up your hands and feet coming into a Plank Position.
Place the hands shoulder-distance apart and feet outer-hip-distance apart.
After that, use the core of your body to press your hips up and back.
For the broadening of your back, slightly bend the knees to lengthen your spine and spreading the shoulders wide.
Use this pose to inhale throughly into your belly, pulling the navel up and in towards the back of your heart each time you breath out to nourish your intestines.
5. Cow pose(bitilasana)
Banefits
This pose helps in Improving the posture and balance.
The spine and neck gets Strengthen and stretched.
Helps in Stretching of the hips, abdomen and the back.
coordination gets increased.
Instruction
Get in a tabletop position Using all your hands and knees. Your knees should be directly below your hips and your wrists lining with your shoulders.
Breathing in deeply, Just lift your sitting bones up towards the ceiling. Open up your chest and allowing your belly to sink towards the floor.
Now breath out, come back into your initial 'tabletop' position.
6.Upward Facing Dog(urdhva mukha svanasana)
Banefits
It simply strengthens the whole body and Opens the chest.
Instruction
Begin by coming into table position, Gently drop your hips forward towards the ground.
Press the palms down into the floor, drop your shoulders down and back, press your chest forward reaching towards the crown of the head up to the ceiling.
While breathing in lift the thighs and your legs off of the ground by pressing the tops of the feet down and engaging mula bandha.
Breathe and hold for 1-3 breaths.
To release the position bend your knees and lift the hips back up into the initial table position.
Robert Lewis Lilly (born July 26, 1939 in Olney, TX) is a former American football defensive tackle in the National Football League and photographer. He was inducted into the Pro Football Hall of Fame in 1980.
As a first-round draft pick in the 1961 NFL Draft, and the first draft pick in Dallas Cowboys franchise history, Lilly went on to be All-Pro seven times, and was selected to play in 11 Pro Bowl games. He was also drafted in the second round (14th overall) in the 1961 AFL Draft by the Dallas Texans (now Kansas City Chiefs) prior to the merger with the NFL.
Lilly began his career as a defensive end in 1961, but midway though the 1963 (his third) season Cowboys coach Tom Landry moved him to defensive tackle. Lilly made the adjustment becoming the main man in Dallas's vaunted "Doomsday Defense". As a tackle, Lilly was a first-team All-NFL choice every year from 1964 through 1969, then again in 1971. On January 17, 1971, the Cowboys finally made the Super Bowl, against the Baltimore Colts, only to lose the game, 16-13, on a field goal in the final nine seconds. However, in 1972 he and the rest of the Cowboys won the Super Bowl against the Miami Dolphins, 24-3. His 29-yard sack of Dolphin quarterback Bob Griese (an NFL Record) is one of the most memorable plays in Super Bowl defensive history. This was the signature play of his 14-year hall-of-fame career.
Lilly's greatest assets were his furious pass-rushing skills and his ability to slice plays open with his agility and instincts. He had a distinct stance, the so-called 4-point stance, placing both hands on the field instead of the more usual one, generating greater force when rushing straight ahead. Lilly's agility and quickness helped him score four defensive touchdowns in his career. His first was returning an interception 17 yards in 1964 while the other three came on fumble recoveries. NFL Films did an eight minute feature on Lilly, and say about Lilly: [he was the] "unblockable, unstoppable, force of The Doomsday Defense", and this was not to discredit those unfortunate enough to stand in his way. Lilly was regularly double and triple teamed for the majority of his career because of his effectiveness as a defensive tackle.
Lilly was extremely durable during his career, playing in 196 consecutive regular-season games. The only NFL game he would miss in his career, was the 1973 NFC Championship Game loss (10-27), December 30, against the Minnesota Vikings, due to a leg injury. Lilly injured his hamstring in the Cowboys victory (22-10) against the Denver Broncos, December 2, 1973. In the first play of the 1973 NFC Divisional playoff game, three weeks later on December 23, versus the Los Angeles Rams (Cowboys 27-Rams 16) he re-injured this same hamstring.
Affectionately known as "Mr. Cowboy," his name was the first inscribed in the "Dallas Cowboys Ring of Honor", above Texas Stadium and the current Cowboys Stadium. The Cowboys had a Bob Lilly Day on November 23, 1975, to honor him and make Lilly the first inductee into The Ring of Honor. He has attended every induction of each ring of honor inductee since.
Lilly was inducted into the Pro Football Hall of Fame in 1980, his first year of eligibility, and was the first player who spent his entire career with the Cowboys to be elected to the Pro Football Hall of Fame. He entered the Hall of Fame along with former teammate Herb Adderley (for two seasons), as well as David "Deacon" Jones and Jim Otto. The Sporting News named him a member of the All-Century NFL Team and "the greatest defensive tackle in NFL history". Lilly, Adderley, and Jones were all drafted in 1961. Tom Landry said of Lilly: "As I've said before, another Lilly won't come along in my time. We're observing a man who will become a legend". This comment is from the 1972 Street and Smith's Pro Football Yearbook. He also said that "Nobody is better than Lilly". He is a member of the National Football League 1960s All-Decade Team and National Football League 1970s All-Decade Team.
In 1999, he was ranked number 10 on The Sporting News' list of the 100 Greatest Football Players, the highest-ranking defensive lineman and the highest-ranking Cowboy. The only defensive players ranked ahead of Lilly were Dick Butkus and Lawrence Taylor. Sports Illustrated named him one of the ten most revolutionary defensive players.
He is the only player to wear #74 in Dallas Cowboys team history.
Dallas Cowboys (1961-1974)
11× Pro Bowl selection (1962, 1964, 1965, 1966, 1967, 1968, 1969, 1970, 1971, 1972, 1973)
7× First-team All-Pro selection (1964, 1965, 1966, 1967, 1968, 1969, 1971)
2× Second-team All-Pro selection (1970, 1972)
8× All-Conference selection (1964, 1965, 1966, 1967, 1968, 1969, 1971, 1972)
2× Second-team All-Conference selection (1970, 1973)
Super Bowl champion (VI)
NFL 75th Anniversary All-Time Team
NFL 1970s All-Decade Team
NFL 1960s All-Decade Team
Dallas Cowboys Ring of Honor
Career NFL statistics
Games played 196
Sacks 94.5
Interceptions 1
09-30-1975, Maracay, Venezuela. Signed by the Houston Astros as an amateur free agent in 1992. Carlos Alfonso Guillén is a retired Venezuelan professional baseball infielder. Guillén was signed by the Houston Astros as a non-draft amateur free agent in 1992. He was traded to the Seattle Mariners with pitcher Freddy García and John Halama in the deal that sent Randy Johnson to the Astros. Guillén made his debut in 1998 and was traded to Detroit at the end of the 2003 season. He retired after the 2011 season. In Seattle, Guillén was initially forced to play second and third base with incumbent Alex Rodriguez at shortstop. After Alex Rodriguez signed with the Texas Rangers for the 2000 season, Guillén moved back to his natural position. He had a league-average campaign in his first full season with the club. In Game 3 of the 2000 American League Division Series, he hit a squeeze play in the bottom of the ninth inning to score Rickey Henderson and complete the Mariners' sweep of the Chicago White Sox. In September 2001, Guillén was hospitalized after being diagnosed with pulmonary tuberculosis, but was ready for the American League Championship Series against the New York Yankees the following month. In 2004, Guillén joined a young and restructured Tigers team. In a career year, he led his club in RBI (97), runs (97), doubles (37), triples (10), total bases (283), slugging percentage (.542), OPS (.921), and his .318 batting average was only second to .334 of teammate Iván Rodríguez. Guillén also got his first All-Star berth. However, his breakout season was cut short, as he missed the final month of the 2004 season after tearing his ACL while legging out a triple. He healed well during the 2004 05 offseason and was back to his previous form in time for 2005's opening day, although problems with his left hamstring kept him out of the lineup for much of the year. Guillén returned to elite status in 2006 having another outstanding season. His on-base percentage reached .400 for the first time in his career, and he led all Major League shortstops with a .919 OPS. On August 1, 2006, Guillén became the tenth Tiger to hit for the cycle in a game against the Tampa Bay Devil Rays. In 2006, Guillén became the first player in modern Major League history to raise his average for six consecutive seasons, batting .320. In the field, however, he tied for the major league lead in errors at shortstop, with 28. On August 6, 2007, he got his 1,000th hit, knocking in Curtis Granderson with two out in the bottom of the first. Guillen hit a home run in extra innings against the Yankees ending a marathon game that ended at 3:30 AM due to the length of the game and rain delays. On September 30, 2007, on his 32nd birthday, Guillén hit the 93rd home run of his career and it gave him 100 RBIs in a season for the first time in his career. Due to the acquisition of shortstop Edgar Rentería from the Atlanta Braves during the 2007–2008 offseason, and due to his decreased mobility, Guillén initially moved to first base to start the 2008 season. However, on April 22, manager Jim Leyland announced that Guillén would be moving to second base, with Miguel Cabrera becoming the new starting first baseman. On September 27, 2008 Tigers manager Jim Leyland announced that Guillén will play left field in 2009, Guillén sat out several weeks of the season with a shoulder injury. Jim Leyland announced Guillén would play left field again in 2010 if he stays healthy, but Guillén publicly stated he would prefer to play third base or shortstop. In May 2010, it was announced that Guillén would be the Tigers 2nd baseman again after returning from a hamstring injury which he suffered on April 23, replacing rookie Scott Sizemore. Guillén sat out the first half of 2011 after having microfracture surgery on his left knee in September. He finally returned to play on July 16. Shortly after returning he hit a home run off of Jered Weaver during the July 31, 2011 game vs the Los Angeles Angels of Anaheim. Following the hit, Guillén "taunted" Weaver by flipping his bat as he started rounding the bases. Weaver was eventually ejected after throwing a high fastball in retaliation at the head of the following batter, Detroit catcher Alex Avila. Weaver was upset about Magglio Ordóñez hitting a home run off of him earlier, and quipped to Tigers captain Miguel Cabrera that he was "an asshole" about the situation. On October 30, Carlos elected to become a free-agent, ending his tenure with the Tigers. During the weekend of August 4, 2012, the Tigers held a variety events in Guillén's honor, which he attended. On February 1, 2012, Guillén signed a minor league contract with the Seattle Mariners. He also received an invitation to spring training. However, he announced his retirement on March 6, 2012, without playing any games for Seattle that spring. His MLB career stats: Seattle Mariners 1998 – 2003; Detroit Tigers 2004 - 2011. 14 seasons: G:1305 / AB:4673 / R:733 / H:1331 / HR:124 / RBI:660 / BA:0.285. Postseason: 3 seasons: G:19 / AB:61 / R:8 / H:21 / HR:2 / RBI:7 / BA:0.344. Final Game: September 18, 2011
For roughly 6 months of the year between June and November Zakouma National Park is almost entirely inundated with floodwaters at this time elephants would often disperse into the surrounding area of what is now the Salamat Faunal Reserve. During this time Arab horsemen from the Darfur region of neighbouring Sudan would come to hunt the elephants as they had done for perhaps several hundred years. Traditionally a group of up to 20 horsemen armed with lances would charge a herd aiming to separate out one of the elephants. A single horseman would then ride in front of this elephant to draw its attention and get it to pursue him allowing the other men to ride in and spear it from behind with their lances. They would aim for the elephant’s hamstrings in its hind legs which if severed would bring the animal down and ensure it could not get up again. Huge numbers of elephants were killed this way and in response the surviving herds in the region have learned that at the first sign of horsemen their best defence is bunch up into tight groups to ensure that no individual can be separated out.
Today this is no defence the horsemen are Janjaweed militiamen and members of the Sudanese armed forces and they come not with the lances used by their ancestors but with AK47s, belt-fed machine guns and rocket propelled grenades. This habit of bunching up into a single large herd has meant that the poachers can easily kill 50-60 elephants in a single attack by simply machine gunning the terrified animals as they try to escape. In 2005 an aerial count found 3,885 elephants in Zakouma and the surrounding area in under a decade the population was reduced to just 430 and had stopped breeding due to the constant stress. Since African Parks took over Zakouma the poaching has been almost entirely stopped and the elephants are breeding again the population now stands at around 470.
After so many years of poaching most of Zakouma's elephants still generally stick together in a single big herd and often keeping to the thick bush making it easier to spot them from the air.
Photos by Victoria - this was one of the favorites - thank you to Jen for the perfect hamstring curl!
via
A uterine prolapse occurs when the pelvic floor becomes weakened and the surrounding tissues, muscles, and ligaments are unable to provide proper support to the uterus. This may lead to the uterus descending down or into the vagina. In more severe cases, the uterus may protrude out of the vaginal opening.
Although uncommon, some complications may arise if left untreated. An ulceration of exposed tissues or additional prolapses may occur: rectal or bladder.
However, there are many different treatment options available to you! In this article we address uterine prolapse and how you may find treatment without the need of surgery.
What is a Prolapse?
A prolapse or a pelvic organ prolapse, happens when 1 or more organs become displaced. They can either bulge into the vaginal canal or into the rectum. The most common forms of prolapse are uterine prolapse, bowel (rectal) prolapse, and bladder prolapse.
Are you looking for safe and restorative exercises to heal your pelvic floor symptoms?
Learn more about the RYC program.
Learn more here
Are you looking for safe and restorative exercises to heal your pelvic floor symptoms?
Learn more about the RYC program.
Learn more here
These conditions are not life threatening, but may cause painful or uncomfortable symptoms.
In many cases, we at RYC®, have noticed that these symptoms are often relieved and treated through corrective exercise and various lifestyle changes.
What is a Prolapsed Uterus?
Uterine prolapse is a particular kind of pelvic organ prolapse. Although it is more common during pregnancy and childbirth, a uterine prolapse can occur in women of any age and stage of life. Women who are postmenopausal or have had multiple deliveries may be at a higher risk of developing a uterine prolapse.
However, in many cases, surgical treatment is not required. A mild or minor prolapse may resolve through minor lifestyle, exercise, or diet changes. Some providers recommend surgery when prolapse causes pain or unbearable discomfort that interrupts your daily life.
Stages of Uterine Prolapse
A uterine prolapse is often categorized in two different ways: incomplete or complete.
An incomplete uterine prolapse is defined by a partial displacement of the uterus into the vagina, without protrusion.
A complete uterine prolapse is defined by a partial or full protrusion of the uterus out of the vaginal opening. A complete prolapse is then graded in severity, depending on how far the uterus has descended.
1st grade: when the cervix has descended into the upper vagina
2nd grade: the cervix has descended to the vaginal opening
3rd grade: the cervix has protruded outside of the introitus
4th grade: the uterus and cervix have both descended out of the vaginal opening
In many cases, exercise may be able to help. In severe cases there may be a need for medical treatment. If you have concerns, it is always best to consult a health professional for a diagnosis.
Symptoms of a Uterine Prolapse
There are many different symptoms that may arise depending on the severity. The most common symptoms of uterine prolapse include:
a feeling of heaviness or pulling in the pelvic floor muscles
increased vaginal discharge or bleeding
painful or difficulty having sex
urinary incontinence or urinary retention
chronic constipation, bowel movement difficulty
lumbar spine pain
bulge or protrusion from the vaginal opening
feeling or sensation of something falling from the vagina or like sitting on a ball
weak vaginal tissue
In many cases, prolapse may be asymptomatic. However, in the presence of symptoms, they often become worse or more noticeable at the end of the day.
What Causes Uterine Prolapse?
Although the cause of many forms of prolapse is not entirely known, there are some common factors that may put you at risk of developing a prolapse.
pregnancy
delivery complications
postmenopause, in conjunction with drastic hormonal changes
heavy lifting, emproper muscle engagement
straining during bowel movements
chronic coughing
past pelvic surgeries or operations
Prolapsed Uterus Treatment
If you search online, you will find a host of different sites telling you you need to do kegels or have surgery in order to properly treat a uterine prolapse. Although that may be an answer for some, it is not always the case. Kegels may encourage improper engagement of the pelvic muscles, especially if they are already hyper toned.
A minor / moderate prolapse may be resolved with:
treating and preventing chronic constipation (high fiber diet)
avoiding heavy lifting for a time
properly engaging different muscle groups when lifting is necessary
treating a chronic cough
exercise and diet changes
during menopause, considering hormonal therapy
If you have attempted to prevent your prolapse from getting worse through exercise and treating symptoms like a cough or constipation, medical treatment may be necessary.
Uterine Prolapse Surgery
In the case of a severe prolapse that does not resolve through exercise or physical therapy, your doctor may recommend prolapse repair surgery. A minimally invasive procedure (laparoscopic surgery) or a more invasive vaginal surgery might be an option.
These surgeries often involve:
Repair of weakened pelvic floor muscles and tissues: This procedure is intravaginal or intra-abdominal. The surgeon may repair the tissues via graft, donor tissue, or with synthetic material to help support your pelvic organs.
Removal of your uterus (hysterectomy). In very severe cases, a hysterectomy may be advised. Although generally considered safe, any surgical procedure holds a risk of complications.
Before considering surgery as an option, it is best to consult with your doctor and surgeon to ensure you are aware of any risks and benefits prior to your operation.
How to Heal Prolapse Without Surgery
Posture: Pelvic Alignment and Reducing Abdominal Pressure:
Our posture and how we use our bodies in our daily activities significantly impacts our overall core and pelvic floor health. Our posture can greatly affect our joints, muscles, and bone health. When it comes to working with my clients on their rectocele, I always ensure part of their treatment involves restoring and healing their pelvic floor function. An unintentional mistake many women make when standing upright is shifting their weight forward in their hips. Think of the hips leaning forward. This shift can actually increase tension in the muscles of the pelvic floor leading to varying types of POP. In the process of resolving pelvic alignment, I might work on hamstrings, upper back mobility, glute function, pelvic mobility and more. Resolving pelvic floor issues requires us to view the pelvic floor as a part of an entire system and therefore requires a whole-body approach. The process of learning how to align your body to better support you while you stand takes time, but is well worth the process. And your pelvic floor will thank you for it! Better alignment = less pelvic floor tension and pressure.
Now that you know that rectocele can be treated without the need of surgery, it may be time to learn more about how to use exercise to heal your pelvic floor. My 13 Week Program: Restore Your Core offers a step by step approach to developing a strong, healthy, responsive core & pelvic floor system, for the health of your whole body.
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You don’t have to live in
fear, pain or discomfort
Get back the confidence + lifestyle you love
Start your healing journey today
Pelvic Floor Exercises
Tadasana – Mountain pose
A mountain pose is a standing pose which engages your abdomen, pelvic floor, and back.
Stand with your big toes together and your heels slightly apart. Ensure that your weight is distributed evenly between your feet. Relax your arms at your side with palms and biceps facing forward. Inhale, and gently lift your ribcage to be evenly distanced from your pelvis. Place your palms gently on your sides for lower back stability, and exhale slowly. Repeat 5 – 10 times as you are able.
Pelvic bridges
A pelvic tilt is beneficial in strengthening your lower and upper back as well as your hips and legs.
To begin, lie on your back with your feet aligned with your hips and your arms resting at your sides, palms face down. Gently curl your tailbone so that your spine is settled on the floor. This will relieve any pressure you may feel in your lower back. Inhale and begin slowly exhaling as you gently lift your hips upward, tilting your pelvis as you continue tucking in your tailbone. Hold for 2 – 3 breaths and slowly lower yourself back to your starting position. Repeat 5 to 10 times as you are able.
It is important that if you feel any pain or discomfort during these exercises, that you pause and wait until you are able.
via
Yoga is an ancient practice that’s sought to unite a person’s body, soul, and mind for whole body health and wellness. Today, yoga has been refined and used as a routine that boasts many health benefits and restorative exercise planning for men and women around the world. Some studies have shown that yoga poses health benefits in potentially helping with anxiety, depression, stress, and helping reduce inflammation in the body. Thus, yoga can go far beyond aiding in balance and flexibility by taking part in exercise routines designed to restore function to your core, pelvic floor, legs, hips, and lumbar spine.
As someone who has experienced a severe back injury and benefitted from restorative yoga, I prioritize how I move in my programs. Instead of reducing exercise, I have developed techniques for continuing yoga and exercise that prioritizes movement safety dynamically. In this article, I will address yoga poses I use in my program that focus on:
Building strength, even during stretching
Maintaining good alignment and form
Wise and dynamic sequences that challenge you but do not break you
What are The 5 Basic Types of Yoga Stances?
In the practice of yoga, there are 5 basic stances or types of yoga. In order to find the right program for you and which yoga best suits your needs, it may be helpful to give an overview of the most commonly practiced types of yoga. Below is a list of the 5 basic types of yoga.
Standing Poses: Standing poses are often a warm-up practice to help prepare your body for movement. In slow flow yoga, standing poses are often practiced in longer sequences with stages of rest in between.
Balancing Poses: Balance poses are great for beginner’s. This form of yoga can help build the necessary core strength for more advanced movements, postures, and stretches.
Seated Poses: Seated stretches are great for loosening hips and hamstrings after a workout or at the end of your yoga class. Using a pillow or folded blanket for your bottom can help make these stretches a bit more comfortable.
Supine Poses: Resting poses and positions are important to learn for break periods. These positions can continue to relieve and loosen your hips, hamstrings, and provide gentle twists and inversions.
Are you looking for safe and restorative exercise to heal your pelvic floor?
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Are you looking for safe and restorative exercise to heal your pelvic floor?
Learn more about the RYC program
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What are 9 Yoga Poses?
My program is designed to teach men and women how to help their bodies become more responsive in their daily activities. This means training the body to engage and respond appropriately when engaging in lifting, walking, standing, and other daily light activities. Posture, breathing mechanics, and how you move your body are crucial to full body health and wellness.
Below I will address a few asanas positions and stretches that I encourage in my yoga practice.
Tadasana (Mountain Pose)
The mountain pose is a standing position. This position aids in helping engage the major muscles groups while improving focus and concentration. This pose is the starting position for all poses within the asanas yoga practice. To begin this stretch:
Stand with your heals apart with your arms resting at your sides. Gently lift your toes and the balls of your feet while spreading your toes – laying them gently back onto the floor. Distribute your body weight evenly between your feet. Begin lifting with your ankles and firmly flexing your thigh muscles while rotating them inward. Inhale through your ribcage, as you exhale, relax your shoulder blades. Elongate your neck and gently broaden your collarbones. During this position – your body you are aligned: ears, shoulders, hips, and feet should be aligned. When you first begin practicing, you may want to ensure proper alignment by standing with your back against a wall. Remember to breathe appropriately and not forcefully during these poses.
Vrikshasana (Tree Pose)
The tree pose is another asanas movement that helps improve balance and strength in your legs and lower back. To practice this pose:
Place the right foot of your left thigh – your sole should rest flat on your thigh and be placed firmly. Try to keep your left leg straight and balanced. Inhale while lifting your arms above your head toward the ceiling, bringing your palms together. Keep your spine straight and take a few deep breaths. As you slowly begin to exhale, gently bring your hands down to a relaxed position and lease your right leg. Repeat these steps with the opposite leg.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Downward facing dog stretches the hamstrings and chest while lengthening the spine. This position can also increase blood circulation helping you feel more energized. To perform this pose:
To begin, start on all fours – knees and hands firmly placed on the ground aligned with your shoulders and hips. It may be easier as you begin learning this position, to start with a downward facing”puppy” pose. Remain on your knees, and slowly shift each elbow down to where your hands previously rested. Gradually shift your knees a few paces back, and gently lower your heart to the floor while lifting your butt – head and spine aligned. Gently move your shoulders away from your ears and stretch, breathing deeply, yet gently.
To perform the downward facing dog, begin in the same position as before. Begin by lifting each elbow of the ground slowly and then raise your knees: elbow, elbow; knee, knee. With arms outstretched, lift your buttocks up, with your head and spine aligned, lowered toward the floor. It may help to pedal your feet as you remain in this position instead of staying static. Breathe deeply. Repeat.
Trikonasana (Triangle Pose)
The triangle pose is a great pose to help with hip mobility, stretching your legs and torso, as well as encouraging deep breathing. To begin this pose:
Stand with your feet wide apart. Shift your right foot to a 90 degree position while keeping the leg closer to your torso. Firmly place your feet into the ground, keeping your weight evenly distributed between both feet. Inhale deeply. As you exhale, slowly lower your arm to the floor while lifting your left arm up. Keep your waist straight and ensure you are bending sideways and not backward or forward. Continue breathing deeply and stretch as much as you can. Repeat with your left side.
Kursiasana (Chair Pose)
This pose is one that can be a bit challenging to do. However, it is a powerful pose that helps strengthen your legs and arms. In order to perform this pose:
Stand with your feet slightly apart, about a thumbs print between your feet. Stretch your arms straight out without bending your elbows. Now, this is the part that can be more challenging. Inhale deeply and as you exhale, begin bending your knees, pushing your pelvis downward like you are sitting on a chair. During this shift in your position, it is important to keep your back and neck straight. Posture and balance are important for this. It may be helpful to begin bending your knees in a way that your body tends to do – this can bulge your belly and keep your back a bit angled. During this stage, place one palm gently on your low back above your tailbone, and the other on your belly. Gently push your tailbone downward while lifting your torso into a straight, up and down, position. Take deep breaths and bend gradually.
Bhujangasana (Cobra Pose)
This stretch is great for your lower back muscles and opening your chest for deep breaths. The cobra pose can aid in cushioning the spine, triceps, and aids in spine flexibility. To begin this pose:
Lay with your belly flat on the floor, legs and arms outstretched close together. Slowly place your hands below your shoulders and keep your feet and toes flat on the floor. Push your weight in through your foundation, shifting your shoulder blades closer together, and gently lift your chest and head up while deeply inhaling. Remember to make sure you are not pinching in your shoulders or neck. Gently engage in this motion, keeping your head tilted back and your shoulders away from your ears. As you return to the ground, exhale.
Paschimottanasana (Seated Forward Bend)
The seated forward bend improves flexibility of the hips, hamstrings, and the back while lengthening the spine. To perform this pose:
Sit up straight with your legs outstretched, close together, with your toes pointing outward. Inhale deeply, raising your hands up over your head toward the ceiling. Stretch your spine by lifting upward, keeping your foundation firmly in place. While you exhale, gently outstretch your body, bending forward from the hips toward your feet – chin moving toward your toes. Place your hands wherever they reach, and place your face down between your shins or in between your knees. Inhale deeply 3 or 4 times as you elongate your spine – keeping your navel close to your knees. Stretch your arms back out, and lift from your hips, keeping your arms outstretched. Once you are back in a seated position, slowly lower your arms back down.
Child’s Pose
The child’s pose is a restful posture that restores physical and mental vitality. This can be a great pose to insert in between more challenging positions. To begin this pose:
Bend your knees and place your feet together like a triangle. Make sure you gently lower your body to a restful sitting position on your heels. While keeping your hips and butt firmly on your heels, lower your head down toward your mat. Place your hands forward close to your side. Press your heart against your thighs and breathe gently.
Sukhasana (Easy Pose)
Despite Sukhasna translating to easy, this pose is not always easy for beginners. Think of it more as a pose of ease rather than an easy practice. Sukhasana is a centering pose that is most commonly used for meditation, you may be familiar with the stance without ever actually performing the pose yourself. It is a comfortable pose that is great for beginning your yoga practice. To perform this pose:
Sit in a comfortable position, with your legs crossed (criss-cross, applesauce style). If sitting on your mat is a bit uncomfortable for you, you can use a yoga block or a folded blanket to sit on. Keep your spine straight and place your hands on your knees. Relax your body and breathe deeply.
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Looking for more tip to live without
fear, pain or discomfort
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Which Yoga is Best for Beginners?
Restorative Yoga
At Restore Your Core, we practice what is known as restorative yoga. This practice incorporates blocks, straps, yoga mats, and blankets to help encourage proper body alignment as well as releasing any tension in your body. Most of these stretches and poses are designed to help release the tension in your body passively – so not always during a stretch.
These positions mentioned above are a great place to begin. If you are looking for a program designed to release stress in your body, restore your body’s natural function, and encourage better posture and body alignment, then consider looking into our 13-week program. We’d love to have you! Connect with over 10,000 other women who are asking real-life body questions, managing their core and pelvic floor injuries, and celebrating intentional progress and healing!
Low Lunge or Anjayanasana is a wonderful hip releasing posture, a gentle back bend that lengthens throughout the spine, stretches the quads and hamstrings, softens any tension in the facial muscles. It is a great pose for anyone (athletes or less active individuals). One must practice on both sides of the body; holding the pose for several long calm breaths.
This was a memorable match for India, who turned the tables to inflict Australia's first Test defeat at the WACA since 1996-97, and their first on home soil since India won in Adelaide in December 2003. It meant that Ponting's search for a 17th consecutive Test victory, to beat Australia's own world record of 16, was derailed by India, just as Steve Waugh's side had been at Kolkata in 2000-01. To complete a wonderful game for Anil Kumble, India's captain, he became only the third bowler to take 600 Test wickets.
Few foresaw this defeat, particularly while the home camp was trumpeting in the lead-up that the pitch had regained its fearsome pace and bounce of former years. It had not, but a very good cricket wicket produced four enthralling days' play. For India to become the first Asian side to win in what had historically been Australia's stronghold was a notable achievement, leading Kumble to describe the victory as one of the very best of his Test career. It also helped wipe away some of the bitterness that had marred the days since the dramatic events of the Sydney game.
Australia, whose on-field conduct showed a marked improvement, were comprehensively outplayed, their pace bowlers out-swung by their Indian counterparts. From the first hour, when Wasim Jaffer and the recalled Sehwag piled on 56 in 12 overs, things did not go to plan for Ponting. Confused by a south-easterly wind, he used Lee and Johnson at the wrong ends, and did not introduce the raw pace of Tait until 20 minutes before lunch. It was the first time in 16 years that Australia had played four fast bowlers without a specialist spinner, but Ponting entrusted Tait with only 21 overs in the match: he was dropped for the next Test, and announced shortly afterwards that, aged 24, he was taking an extended break from cricket. Dravid, badly dropped by Clarke at first slip off Lee when 11, played his most fluent innings of the series. He and Tendulkar, whose classy 71 was ended by a poor decision, laid an important platform with a third-wicket stand of 139 in 38 overs.
Although Australia did well to restrict India to 330 after that good start, their attack, bowling quicker and a little shorter, did not swing the ball as much or as late as India's two left-armers. The recalled Pathan removed both openers in his second over - Chris Rogers, the 399th man to wear the baggy green, was making his debut as Matthew Hayden had not recovered from a hamstring injury - before R. P. Singh became the first bowler to dismiss Hussey for a duck in a Test. Sharma also played his part, finding the edges of Ponting and Clarke with a pair of good leg-cutters. Symonds, dropped by Tendulkar at first slip off Pathan when three, shared in a recovery of sorts with Gilchrist: they put on 102 in 17 overs before Symonds became Kumble's 600th victim when, surprised by extra bounce, he was caught at slip. Australia's total was their lowest in the first innings in 24 home Tests, and their worst anywhere since making 190 at Lord's in 2005.
Excellent bowling from Lee and Clark dragged their side back into the match. When Pathan, the nightwatchman, was sixth out at 160, the lead was only 278, but Laxman - well supported by Dhoni and Singh in stands of 75 and 51 - effectively took the game out of Australia's reach with a pragmatic, battling 79 in just under four hours. Needing to score 413, more than they had ever managed batting last, Australia again lost both openers to Pathan's new-ball spell, each edging out-swingers. A big innings from Ponting was essential to his side's hopes, but Sharma, in a magnificent spell on the fourth morning, had him caught at first slip. When Gilchrist was sixth out at 227, bowled round his legs trying to sweep Sehwag's first ball to him, the outcome was inevitable. Clarke went soon afterwards for a fluent 81, before a maiden Test half-century from Johnson made India's victory margin look less emphatic than it really was.
The Australians' disappointment at missing out on that record 17th win in a row was compounded by a 10% match-fee fine for an abysmal over-rate. Fear of a suspension for Ponting, who was fined 20% as captain, compelled him to use his part-time spinners more than he would have liked in the second innings.
There are essential techniques grapplers must master to escape or gain control of an opponent. For the ultimate lower-body strength tool for fighters of every level, the Stroops’ All Legs Speed Builder adds versatility, portability, and resistance to a fighter’s training regimen. Since it was introduced to mixed martial artists, world-class fighters have embraced this Stroops original for its unrivaled ability to build explosive hamstring, quadriceps, abductor, adductor, and abdominal muscles. The Cobra Pro also improves the arm’s ability to repeatedly retract from a strike immediately to a defensive or offensive hand position. With Slastix-generated resistance against the key upper-body muscle groups, fighters build strength where they need it most, maximizing every second of training. stroo.ps/all-legs
As they tend to keep to parks the thicker bush and woodland where they feel more secure Zakouma's elephants are easier to spot from the air.
For roughly 6 months of the year between June and November Zakouma National Park is almost entirely inundated with floodwaters at this time elephants would often disperse into the surrounding area of what is now the Salamat Faunal Reserve. During this time Arab horsemen from the Darfur region of neighbouring Sudan would come to hunt the elephants as they had done for perhaps several hundred years. Traditionally a group of up to 20 horsemen armed with lances would charge a herd aiming to separate out one of the elephants. A single horseman would then ride in front of this elephant to draw its attention and get it to pursue him allowing the other men to ride in and spear it from behind with their lances. They would aim for the elephant’s hamstrings in its hind legs which if severed would bring the animal down and ensure it could not get up again. Huge numbers of elephants were killed this way and in response the surviving herds in the region have learned that at the first sign of horsemen their best defence is bunch up into tight groups to ensure that no individual can be separated out.
Today this is no defence the horsemen are Janjaweed militiamen and members of the Sudanese armed forces and they come not with the lances used by their ancestors but with AK47s, belt-fed machine guns and rocket propelled grenades. This habit of bunching up into a single large herd has meant that the poachers can easily kill 50-60 elephants in a single attack by simply machine gunning the terrified animals as they try to escape. In 2005 an aerial count found 3,885 elephants in Zakouma and the surrounding area in under a decade the population was reduced to just 430 and had stopped breeding due to the constant stress. Since African Parks took over Zakouma the poaching has been almost entirely stopped and the elephants are breeding again at the time this photo was taken in 2014 the population was 450 now in 2015 it stands at around 470.
New Uploaded:-Ab workout machines, by: Abtekk Gym ___ Intense Abs Workout Routine
Ab workout machines - Lower ab workouts - abtekk.com/abtekk-give-away - Win a FREE Ab Workout set worth a whopping £100. You can start a fitness routine. No matter your health or age you can succeed at making your body healthier. A healthy body requires exercise in order to function at its best. It does take some time and commitment but we have made it a little easier for your and outlined some ways to incorporate a work out into your life. For more Info on Ab Workout see here: www.youtube.com/playlist?playnext=1&list=PLvR-rVWiRMP... Yoga is an extremely useful fitness tool for people who can't do high impact workouts due to previous injury or other joint issues. The slow movements of yoga, allow you to be in complete control at all times of the pressure to your bones and joints, but still gives you a very intense workout. To get the most benefit out of your strength training, incorporate stretches into your routine. At least one scientific study suggests that if you pause after training your muscles and spend 20-30 seconds stretching out whatever muscle (or set of muscles) it is you've been working, this will increase your strength. Adults ages 50 and up should not focus solely on weight machines for their workouts. While this may increase their strength on the machines, it may actually detract from strengthening the muscle groups that are used in daily activities - especially those which are progressively weakened by the aging process. When exercising in sets, make sure to take some time out to stretch in between them. Try to stretch a good 20 to 30 seconds between each stretch. This can not only keep the muscles you just worked limber, but it can help increase overall strength by maximizing the benefits of each set. Improve your overall flexibility by stretching more of your tighter muscles instead of just focusing on the already flexible ones. This will cause you to be able to work out your problem areas in your muscles. The most popular places that should be focused on include hamstrings, lower back, and shoulders. Before you set yourself on a workout bench, try it out with a little trick first. Check out the density of the padding and the stability of the bar. Look for another bench option if you can touch the material that is under the pad. Most people will feel extremely tired or exhausted after a work out. You will most likely want to take some sort of pain killer like Advil or aspirin. Scientists have shown that this actually has little to no effect on reliving pain is no more helpful than a placebo. Ab workout machines Do not be afraid to ask for help from a fitness trainer. They can give you recommendations on what foods to include in your diet, and they are available to cheer you on as you attempt to reach your fitness goals. They can also help you avoid common mistakes that people often make while working out. To have great looking abdominal muscles, you may think you need to work them every single day. But you shouldn't. Your abdominal muscles are similar to other muscle groups. They need time to rest and regroup between sessions. Like other muscle groups, target your abdominal muscles between two to three days each week. Only train your abdominal muscles, two or three times a week. While these muscles do recover somewhat faster than your other muscles, they still need time to rest. Make an attempt to keep a strict schedule, such as working on them every other weekday and relaxing them on the weekends. To greater increase your range of motion, do your crunches with a rolled up towel or small exercise ball tucked under your lower back. You will work harder to keep your balance, which helps your body stretch. The chance you will get injured from this method is minimal, as well. Vary your daily strength training routine to let muscles rest. Strength training puts stress on muscles and can cause painful muscle tears and other injuries. By rotating your strength training exercises and focusing on different group of muscles each day, you will avoid injury to your muscles while achieving full body results. To stay lean, consume about 600 milligrams of calcium each day. Scientists have found that people who consume that amount (which equates to a few glasses of low fat milk) are more likely to be at a lower level of body fat than people who consume less than 600 milligrams each day. If you want to develop a great looking upper body, it is crucial to perform chinups on a regular basis. In addition to targeting your back, chinups also work your arms, shoulders, chest and abs. When performing chinups don't think about pulling yourself up, instead focus on bringing your elbows down. This will make the exercise seem easier and will allow you to squeeze out a few more repetitions. Ab workout machines
via, YouTube: youtu.be/Ka2c6gNh6Xw
Even after establishing where the elephants were thanks to their tracking collars actually getting close enough to spot them in the thick Vachelia (Acacia) seyal bush was difficult while they were still on the move. Negotiating our way on foot through the thorn trees in the ferocious afternoon heat only added to the challenge.
For roughly 6 months of the year between June and November Zakouma National Park is almost entirely inundated with floodwaters at this time elephants would often disperse into the surrounding area of what is now the Salamat Faunal Reserve. During this time Arab horsemen from the Darfur region of neighbouring Sudan would come to hunt the elephants as they had done for perhaps several hundred years. Traditionally a group of up to 20 horsemen armed with lances would charge a herd aiming to separate out one of the elephants. A single horseman would then ride in front of this elephant to draw its attention and get it to pursue him allowing the other men to ride in and spear it from behind with their lances. They would aim for the elephant’s hamstrings in its hind legs which if severed would bring the animal down and ensure it could not get up again. Huge numbers of elephants were killed this way and in response the surviving herds in the region have learned that at the first sign of horsemen their best defence is bunch up into tight groups to ensure that no individual can be separated out.
Today this is no defence the horsemen are Janjaweed militiamen and members of the Sudanese armed forces and they come not with the lances used by their ancestors but with AK47s, belt-fed machine guns and rocket propelled grenades. This habit of bunching up into a single large herd has meant that the poachers can easily kill 50-60 elephants in a single attack by simply machine gunning the terrified animals as they try to escape. In 2005 an aerial count found 3,885 elephants in Zakouma and the surrounding area in under a decade the population was reduced to just 430 and had stopped breeding due to the constant stress. Since African Parks took over Zakouma the poaching has been almost entirely stopped and the elephants are breeding again the population now stands at around 470.
After so many years of poaching most of Zakouma's elephants still generally stick together in a single big herd and often keep to the thick bush making them difficult to find.
Vacation workout at Ocean Isle Beach, NC April 2011 with Myosource Kinetic Bands. Visit www.myosource.com for more information.
Zakouma is an unusual park when compared to the better-known national parks of East or Southern Africa, because on normal game drives through the park, you simply don’t see elephants, except for the handful of bulls, that hang around the airstrip and the park HQ in the area of the park that is actually called Zakouma, elsewhere you just don’t see them, not unless you are actively looking for them and know in advance where they are. You won’t drive around a corner and find a small herd feeding beside the road as you might in a park like say Ruaha in Tanzania, to understand why this is the case, you need to know the tragic history of Zakouma’s elephants.
For roughly 6 months of the year between June and November Zakouma National Park is almost entirely inundated with floodwaters, at this time elephants would often disperse into the surrounding area of what is now the Salamat Faunal Reserve. During this time Arab horsemen from the Darfur region of neighbouring Sudan would come to hunt the elephants, as they had done for perhaps several hundred years. Traditionally a group of up to 20 horsemen armed with lances would charge a herd aiming to separate out one of the elephants, picking one with good tusks. A single horseman would then ride in front of this elephant to draw its attention and get it to pursue him, allowing the other men to ride in and spear it from behind with their lances. They would aim for the elephant’s hamstrings in its hind legs, these if severed would bring the animal down and ensure it could not get up again. Huge numbers of elephants were killed this way and in response the surviving herds in the region, have learned that at the first sign of horsemen, their best defence is to bunch up into tight groups, to ensure that no individual can be separated out.
Today this is no defence, the horsemen are Janjaweed militiamen and members of the Sudanese armed forces and they come not with the lances used by their ancestors, but with AK47s, belt-fed machine guns and rocket propelled grenades. This habit of bunching up into a single large herd, has meant that the poachers can easily kill 50-60 elephants in a single attack by simply machine gunning the terrified animals as they try to escape. In 2005 an aerial count found 3,885 elephants in Zakouma and the surrounding area, in under a decade the population was reduced to just 430 and had stopped breeding due to the constant stress. Since African Parks took over Zakouma the poaching has been almost entirely stopped and the elephants are breeding again, they have not lost an elephant to poaching in 6 years at the last count in 2021 the population had reached 636.
Zakouma had become famous for what was often described as the largest elephant herd in Africa, simply because the majority of the park’s elephants were congregating together in a huge unnatural mega-herd, that would include bulls that would normally have been pushed out. Besides sticking together for protection, the elephants also like to remain in the thick bush and woodlands, avoiding open areas of the park, this is why you just don’t see them when driving around. Just in the last couple of years the elephant herd has started to split into several big herds instead of just one, but they still stay deep in the bush, doing their best to avoid people entirely.
The best chance of seeing them is at the Bahr Salamat, where they have to come every day to drink, if you can anticipate which part of the river they will come to, and position yourself so that they won’t be aware of your presence, you can have an amazing elephant experience. When we tried to find them, despite receiving tracking information from the park HQ, (some of the elephants are wearing tracking collars) and having a ranger to assist us, we were not lucky, instead of seeing the whole herd come to drink where we had chosen to wait, we just saw two single bulls. The herd did come to drink but at a different stretch of the Salamat, not too far away, unfortunately we missed them.
This, the last exercise in my Wednesday bodybuilding regimen, works the hamstring muscles of the rear of the Quadriceps muscles of the legs.
KIEV -- In a bravura display of creative, free-flowing, tactically nimble football, Spain made history with a 4-0 victory over Italy. With a performance fitting of champions, Vicente Del Bosque’s Spain became the first team to win three straight major tournaments and the first to repeat as Euro champions.
After their campaign had been stigmatized by allegations their possession-hungry style of play had become “boring,” La Roja summoned an extra gear in this final to elevate their game and eviscerate their critics.
Spain had reached the final despite occasionally seeming mortal. The loss of its all-time leading scorer, David Villa, had dogged the side throughout. Del Bosque had struggled to compensate for a lack of cutting edge by toggling between a selection of misfiring forwards and playing a “false nine” formation, without a recognized forward. Against Italy, Spain started with Cesc Fabregas. The coach’s selection proved to be inspired.
From the opening whistle, both teams tried to impose themselves on the match. Italy had attempted more long balls than any other side at the tournament, and from the outset, Andrea Pirlo looked to knock the ball toward Mario Balotelli at every opportunity, with the Italian striker trying -- and failing -- to impose himself physically on Sergio Ramos.
Spain opened the match ambitiously, committing players forward in numbers as Del Bosque had promised in the prematch news conference. The players passed the ball intricately in their inimitable style, yet uncharacteristically shot on sight from anywhere around the box. Xavi came closest in the 10th minute with a dipping shot which just cleared the bar.
The football La Roja displayed was more direct than at any time in the tournament, and the approach paid off in the 14th minute. Andres Iniesta cut open the Italian defense to find Fabregas a step ahead of Giorgio Chiellini. The Spaniard was strong enough to hold off the defender’s challenge and send the ball in for David Silva to head in with delight. The diminutive Manchester City midfielder may be just 5-foot-6½, but when you play football that directly and creatively, who needs a big striker?
Coming into the final, Spain had an incredible record of winning the previous 70 matches in which it had taken the lead -- a span reaching back to September 2006. The statistics may have weighed against the Italians, but manager Cesare Prandelli’s team did not shy from the challenge. But it was an uphill battle for the Azzurri. Pirlo, the creative focal point at the heart of the team, was not man-marked, but the sheer number of Spaniards buzzing around the midfield narrowed his passing options.
Daniele De Rossi and Antonio Cassano picked up some of his slack, with Cassano smashing a drive that Iker Casillas was able to punch away in a congested box. Italy’s best moments came down the left flank. Federico Balzaretti, who had come on to replace the injured Chiellini, floated in an inviting ball which Casillas was able to tip away from the menacing Balotelli.
But Italy’s tenacious commitment to track down an equalizer left it vulnerable at the back, and Spain was soon able to capitalize. Off a Casillas goal kick, Xavi slid a pass into the path of a steaming Jordi Alba. The defender had made a run down the left channel at light speed from his left back position to drive the ball past Gianluigi Buffon. Spain was ahead 2-0 before halftime, and the Spanish substitutes emptied the bench, pouring onto the halfway line to dance a jig of victory. Del Bosque calmly directed them back to the bench. Alba completed a $17.7 million move to Barcelona this week. The move looks like a bargain for Barca.
At halftime, Prandelli switched Cassano for speedy Antonio Di Natale. The striker’s impact was immediate as he headed over in space from close range. In the 51st minute, Riccardo Montolivo threaded a pass through to Di Natale in space, but Casillas came out quickly to block his swiveled shot. His strike partner, Balotelli, endured a frustrating evening in the face of Spain’s pressing game, running ever deeper to find the ball, blunting the possibility for Italy to find him with a ball dropped behind the Spanish defense.
If the game had not already been killed as a contest, it was in the 61st minute when Thiago Motta suffered a tweaked hamstring. The midfielder had been on the field for only four minutes, and Italy, which had used all of its substitutes, was reduced to 10 men. The final 30 minutes of the game served as a curtain call on a Spanish master class that has taken 15 years to build, and a fantastic Euro 2012 that was ebbing to an end.
In the 84th minute, Spain triggered wild celebrations, demonstrating as a show of its power, it could even score with conventional strikers. Xavi again was the creator, sliding the ball to the much maligned Fernando Torres (on in the 75th minute for Fabregas) to finish and become joint top scorer of the tournament with his third goal, and the first man to score in two Euro finals. El Nino turned provider four minutes later, slipping in Juan Mata in a cameo appearance to complete the blowout.
It was easy to feel sorry for Italy. But it should leave the tournament with pride at its achievement. The Azzurri arrived as anything but a title favorite and under the cloud of a wide-ranging match-fixing investigation, only to play with collective desire, transforming Italy’s traditionally conservative style to a more joyous, commanding brand of football.
At the final whistle, the thumping bass of Seven Nation Army rang out one final time, and in front of their full-throated supporters, La Roja’s triumph was complete, a tremendous victory in which they have beaten every opponent without leaking a single goal in elimination play since 2006. All the while, Del Bosque has been able to maintain a sense of collective mission and harmony in the locker room.
Champions in every sense of the word.
To advance this balancing pose: bend the floating leg at the knee and grab the ankle for Sugar Cane Pose- Chapasana (advance version of this pose). It improves core strength and balance, stretches the quadriceps and hamstrings.
Ridgeview's Lauderdale sweeps girls 100, 200; Foothill's Ragans wins shot put, discus
BY BRAD RIDDELL, Californian staff writer
e-mail: briddell@bakersfield.com | Wednesday, May 9 2007 11:05 PM
Last Updated: Wednesday, May 9 2007 11:08 PM
A year ago, Ridgeview's Dominique Lauderdale was nursing a hamstring injury and trying to get back into shape for the postseason.
Photos:
Photo by Henry A. Barrios
Golden Valley's William Beathia takes a commanding lead going into the last hurdle of the 110 hurdles during the Central Section South Area track and field Championships.
What a difference one year can make.
Lauderdale entered Wednesday's Central Section South Area meet holding the best time in the Central Section in the 100 meters this season and the fastest time in the history of the section in the 200 meters.
She didn't disappoint, sweeping both events and anchoring the Wolf Pack to a third-place finish in the 4x100 relay, taking the next step toward the dream of running at state. The top four finishers in each event move on to the Central Section meet next Wednesday at Madera.
"I was hurt last year, and I wanted my senior year to be my best," Lauderdale said.
Last week at the SWYL championship, Lauderdale claims she didn't race her best. Perhaps she was just getting a poor outing out of the way before the postseason went any deeper.
"Last week at league was one of my bad races," she said. "I had to come back and redeem myself."
First, in the 100 meters, Lauderdale lowered her section best time to 11.71 seconds, just ahead of Stockdale's Romesha Anderson at 12.08. The 11.71 is the second best all-time in the Central Section.
In the 200 meters, Lauderdale again outraced Anderson, finishing in 24.18.
Coach Bobby Gridiron says Lauderdale can elevate her running to match the level of competition.
"She rises to the occasion at the biggest meets," he said. "We've got some work to do. She needs to get stronger."
On the boys side, it was no surprise to see Foothill's Dayshan Ragans dominating in the discus and shot put.
The junior won the discus by almost 40 feet after posting a throw of 184-9. Then, in the shot put, Ragans posted a mark of 59-9.25 after faulting twice to earn the area championship.
"Usually I just go for it all," Ragans said of throwing after two faults. "I know it's there, you just have to relax and let it come through. I come to every meet and treat it like state."
Centennial sophomore Alana Alexander was busy Wednesday, bouncing back and forth between a number of events. She finished first in the 300 meter hurdles, second in the triple jump and she ran on the Golden Hawks' 4x400 relay team which finished third. After all that, she returned to the long jump to close out her night with a first place finish there as well, posting a mark of 17-10.25.
"You have to get your good jumps in first," Alexander said of managing such a busy schedule.
Stockdale's Taylor Nichols finished ahead of Alexander in the triple jump. After sitting most of the season with a hamstring injury, Nichols returned for the SWYL meet last week.
At the area meet, not only did Nichols win the triple jump, but she also posted the best Central Section mark of the season at 40 feet. Nichols also finished fourth in the long jump.
South's Jason Ward and Centennial's Ashlee Thomas, last year's respective boys and girls Athlete of the Year as named by The Californian, both took first in the 400 meters.
Thomas, who also won the girls 800 meters, edged last year's Central Section champion Shanea Anderson of Stockdale in the 400.
Cameron Jost provided Ward a challenge in the boys 400 meters before anchoring his Liberty team to a first-place finish in the 4x400 relay.
"Jason obviously was a state qualifier last season, he was the runner to beat," Liberty coach Dale Tedrow said. "Cam was aiming for him."
While Jost couldn't quite catch Ward in the 400, he wasn't going to let his mile relay team be beat. Liberty has battled Fresno-Edison for the fastest 4x400 time for most of the season.
"That last 100 I gave it my all," Jost said. "We want to show that we're a force to be reckoned with."
West's David Charleston nearly swept the jumps at Wednesday's meet. He took first in the triple jump (45-31/2), first in the high jump (6-2) and he finished at 21-71/2 in the long jump, in second place just behind winner Tracy Davis (21-111/2) of Liberty.
Emanuel Turner of BHS and Andre Smith of East finished first and second, respectively in the 100 meters. Turner's 10.92 is the second best time in the section this season, and Smith's 10.98 is third best.
The two friends are also running backs on their respective high school football teams, and each provided a prediction of what they would do when the Blades and Drillers meet up next season.
"Sorry to say, you're my boy and all, but ..." Turner said before calling for 160 yards and three touchdowns from himself in a BHS win.
Smith predicted an East win with 200 yards and three touchdowns from himself.
But before football season, both will move on to run at the Central Section meet to be held next Wednesday at Madera High.
Adjustment and Alignment Session:
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We need to focus on why we practice yoga asana in the first place. Most, if not all, yogis will agree that the practice is far more than flexible hamstrings and strong core muscles. Yoga is an inner journey; allowing the practitioner to connect with their breath while cultivating a profound love and respect for their body. However, like any sound structure, it can be challenging to fabricate the intricate details of the inner workings when the foundation is weak. And this is where yoga adjustment and alignment comes into play; providing a solid understanding of each pose. After all, it’s only when your body is completely aware of where it safely needs to be that your mind can begin to move inwards, cultivating a true yogic journey.
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Shoaib Akhtar burst onto the big stage in the 1999 World Cup with a long, hurtling run-up and blistering speed. His star status was sealed by a great flop of hair, a talent for show-boating and a vivid nickname - the Rawalpindi Express. But it was too much, too young. A huge ego and his blind ambition to break the 100mph barrier seemed to matter more to him than cementing his place in the Pakistan side, and in November 2006, he copped a two-year ban for using the banned substance, Nandrolone, but he was reprieved on appeal to the undisguised disgust of international drugs agencies.
It was the latest, but by no means the only, controversy in his chequered career. The authorities twice sidelined him over throwing allegations and although his action was cleared, courtesy of hyperextensible joints and the University of Western Australia, injuries created fresh doubts over his international future. However, he channelled his enormous resources far better in 2002, turning in two of the most blistering bowling efforts of the year, both against Australia. First, he blitzed them with a spell of 5 for 25 in a one-dayer at Brisbane, and then returned 5 for 21 in a spectacular performance in Colombo that all but won the Test. The 2003 World Cup was far more disappointing, though. He promised much, but came a cropper, especially in the needle encounter against Sachin Tendulkar. Dropped after the World Cup, Shoaib roared back to form on the tour to New Zealand, but soon after came a forgettable - and controversial - series against India. Not only did he struggle for wickets, he also left the field at a crucial stage of the third Test citing wrist injury and back pain, though neither injury seemed to bother him when he came out to bat. Shoaib felt the heat, as his commitment and his relationship with the captain and the team management came into question as well. The series began a period in which Shoaib's career came under its gravest threat. Mutterings about his commitment were never far away and a difficult relationship with Inzamam and Bob Woolmer the coach didn't make matters easier. He blew hot and cold in Australia, looking Pakistan's most incisive threat for periods but also looking their most disinterested at others. A hamstring injury cut short that tour and a potpourri of fitness, commitment and attitudinal complaints meant he missed most of Pakistan's cricket in 2005.
But, inevitably perhaps, he came back against England, finishing with 17 wickets and proving the difference between the two sides. As well as being at the peak of his powers - a concotion of lethal slower balls, yorkers and bouncers - Shoaib looked a team man to the core. Typically since then he has spent much time on the sidelines, missing tours to Sri Lanka and most of England with a combination of ankle and knee injuries. He returned to play the ODI series against England and seemed back in full flow, before again missing the last match with an injury. At the time, it seemed his rehabilitation at the end of 2005 might become one of the most significant moments in Pakistan's history. But then came the drugs furore, and the realisation it had been too good to be true.
One day captured his essence; he returned against South Africa in Durban in 2006-07, having not been picked for the series initially, took 4 for 36 in 11 overs, set up a Test win, strained a hamstring, argued with the late coach Bob Woolmer, and returned to Pakistan. He was in Pakistan's squad for the 2007 World Cup, but pulled out at the last minute with an injury, though many suggested it was actually because of fears that traces of Nandrolone remained in his system, which might crop up in a dope test during the tournament. It turned out, in hindsight, to be a good tournament to miss.
Shoaib was not picked to represent Pakistan in the Abu Dhabi series against Sri Lanka and was dropped from the Asian squad for the Afro-Asia Cup after being initially selected. He, however, was named in Pakistan's squad for a brief tour of Scotland as well as the squad for the inaugural ICC World Twenty20 in September 2007. However, a dressing room bust-up with fellow paceman Mohammad Asif resulted in Shoaib being sent back home before the tournament even started, and he was banned the following April for five years. After a brief stint with the Kolkata Knight Riders in the IPL, his ban was reduced to 18 months, though accompanied by a hefty fine. Shoaib appealed to the Lahore High Court, who suspended the ban pending a final decision, and he was picked in Pakistan's squads for the Champions Trophy, which was later postponed, and the Twenty20 tournament in Canada.
used here
copyright © 2009 sean dreilinger
view rachel - stretching on the track - _MG_5757 on a black background.
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8 October 2013
Better day today!
I didn't have to be to the school until 10:15, so I had a relaxing morning getting ready, showering and listening to music, and drinking my cafe con leche.
I had a pretty cool nightmare last night about my apartment being haunted (or maybe just somehow BIZARRELY SPATIALLY AFFECTED… it was never quite clear). I say it was cool because, well, I like being scared.
In the dream, things kept being rearranged and moved in my apartment. I kept assuming I was being forgetful. For example, Spanish buildings have these loud, heavy blinds on all the windows that are basically thick plastic gates. I kept putting one up, only to find it down when I walked back into the room.
Eventually I started to think I wasn't just being forgetful, so I put up a blind on one of my terrace doors to walk outside, walked around the corner and came back immediately… and without a sound, the blind was all the way down, blocking the door!
At that moment, I knew that something was wrong, or someone else was there, so I tried to get out. But then the dimensions were all messed up, so that every time I ran out of one room, I was running back into it. The whole thing basically looked like when you face two mirrors at each other and look in one of them… an infinite loop of the same room.
I eventually got out and then the dream got kind of boring, with me trying to figure out someplace to go for the night… but overall, it was pretty cool and reminded me of some of the scenes in Poltergeist (with the chairs that kept suddenly and obviously rearranging, and the one where the hallway suddenly appears to extend for miles).
I've actually been having a ton of weird dreams and nightmares since I've been here. It doesn't bother me; it actually entertains me and provides creative fuel. But it's unusual, and I wonder why I've been having such strange and vivd dreams. I'm guessing that my brain is just trying to make sense of all the new information it's receiving, or it's so exhausted from translating all day that it just spits out silly shit at night.
Anyway, so that was fun to reflect on this morning. Then I went off to school!
My first period of the day was a planning session with David, the gym teacher who I met yesterday. He and I went over some vocabulary about muscles and such, and planned some of the games for our class later on today. He took me to the gym and showed me all the equipment, so that if I have any ideas for specific games, I know what we have to work with.
After this, it was desayuno break, so I went with a bunch of teachers to a cafe for toast and coffee. Every time I go out with the teachers, it seems like someone else pays for everyone. It's nice, but I wonder if one day I'm supposed to go up and pay for everyone, like some kind of "it's your turn" sort of thing. ETIQUETTE PROBLEMS.
Anyway, I had a break after desayuno, so I hung out in the English department. After that, I had English class with Nacho. My schedule was rearranged this week, so I worked with the first-years again. We're still learning about interests and hobbies, so we did an activity where they had to come up with questions about people's interests, then go around and ask a few people in the room, and pick the person they think would make a better friend, based on similar interests.
The kids are adorable and nice to me… I went around the room to look at the questions they were writing, and the one kid who always answers questions wanted to know how to say "Te gustan las enigmas?" in English… which is "Do you like riddles?" and it was like "Aww, smart child." Another girl asked me if I had any pets, and I told her about Francisco--all the kids think it's hilarious that my cat is named Francisco, since it's a typical name here. I told her I'll bring pictures in some day!
After that class, I went to the last class of the day, phys ed. For some reason I think it's funny that I'm teaching phys ed. It was my first time with the fourth-years, so I introduced myself at the beginning (and made a little joke in English, which they UNDERSTOOD AND LAUGHED AT thank tha lawd).
I gave a short lesson on finding your pulse and what your resting heart rate should be vs. your heart rate when exercising. The objective of the class was basically that everyone figured out their heart rate during the beginning of class before exercising, then during the warm-up, then during the middle of activities, and then at last during cool down.
We went outside and David got them warming up, while I provided some English vocabulary along the way (yes, I understand that hamstring is a weird word for a type of muscle, but I swear kids, that's really the word!) and got to stand around NOT exercising. Then they played a couple of tag games that required some English commands to play… while I stood around in a dress watching. Needless to say, my heart rate didn't really change during the class.
After that, I got to go home. I walked back to my apartment, had some lunch, and was preparing to come down to the cafe when Joaquin called me. He had a painting and table to bring over for the apartment, and also wanted to hang a coat rack that he'd given me a couple weeks ago. So he, Angel, and David came up carrying the table parts, and then he put it together in the middle of my living room… it's a pretty glass table.
I told him that I still haven't heard from Jazztel, and he told me that I should call the number on the piece of paper where he wrote down the plan's features. I could swear that the paper is still at his house. He swears I took the paper with me. As far as I know, I don't have the paper. SO I DON'T REALLY KNOW WHAT THAT MEANS FOR ME, but I seriously seriously need to get this internet installed. UGH. You think they'd call me, you know, like they said? Nothing all week. I'd better not be charged for any service until it's hooked up and working.
Anyway, so then I came down to the cafe to use the wifi. I had plenty of time, and managed to get all my photos updated. So that felt better.
Then I came home and had some dinner, and for the first night in a while I was able to RELAX instead of being so tired that I just crash into bed.
So I set my laptop up on my new table, took out my contacts, got a mug of tila (an infusion, almost like a tea, that is meant to relax you), and put in Inglourious Basterds to watch while I painted my nails. I'm really glad that I brought a case of DVDs that I like.. it's nice and comforting to be able to watch things that I like when I'm all the way over here.
So it was a nice way to end my day. And I don't really have a particular time I have to be to class tomorrow, so that's nice, too!
1. Child’s Pose
How to Practice Child’s Pose:
Find a Tabletop position with your shoulders stacked over your wrists and your hips stacked over your knees
Bring your big toes together while keeping your knees wide
Gently sit your hips towards your heels, allowing your torso to rest between your knees with your arms extended forward
Hold for 5-7 breaths
Benefits Balasana (Child’s Pose)
Stretches and Strengthens muscle of hips, thighs and ankles
Helps to relieve stress and fatigue.
Increases blood circulation.
Helps to cure back pain.
2. Supine Twist
How to Practice Supine Twist:
Lie on your back and hug your knees toward your chest
Drop both knees to the right, with the option to place a yoga block (amzn.to/2oNjudy) under your knees for more comfort
Extend your arms out like a capital “T” directly in line with your shoulders
Gaze in the same or opposite direction of your knees, depending on how your neck feels
Hold for 5-7 breaths on each side
The Benefits Of The Supine Twist
These are some amazing benefits of Supine Twist.
It ensures your spine and vertebrae get enough movement and, therefore, become more flexible.
It stimulates and tones your internal organs.
It offers a complete detox to your internal organs.
This asana ensures better digestion.
It gives your shoulders, chest, middle spine, hips, lower back, and upper back a good stretch.
If you have stiffness or pain in your spine, hips, or lower back, this asana helps relieve it.
It releases stress and anxiety.
3. Half Lord of the Fishes Pose
How to Practice Half Lord of the Fishes Pose:
Find a comfortable seat with both legs extended and bring your right foot to the outside of your left quad
Bring your left foot to the outside of your right hip, and ensure both of your hips are still rooted firmly on the mat
Bring your left elbow to the outside of your right knee, and your right hand behind you for stability
Stay mindful of your spine here – continuously lengthen your spine by drawing the crown of your head towards the sky
Hold for 5-7 breaths on each side
Benefits of Half Lord of the Fishes Pose:
Tones and strengthens abs and obliques
Stretches and energizes the spine
Open the shoulders, neck, and hips
Increases flexibility, especially in hips and spine
Cleanses the internal organs
Improves digestion and elimination of wastes
Relieves symptoms of backache, fatigue, menstrual discomfort and sciatica
Stimulates liver, heart, lungs, kidneys and spleen
Releases excess heat and toxins from organs and tissues
4. Triangle Pose
How to Practice Triangle Pose:
Find Warrior II Pose
Keep your feet as they are, but straighten both legs
Reach your front arm forward until you feel a stretch in your oblique
Bring your front arm down to rest on your front thigh, shin, a block, or the floor
Bring your opposite arm straight up to maintain your outstretched “T” shape
Gaze towards your top hand
Hold for 5-7 breaths on each side
Benefits of Trikonasana(Triangle pose)
Stimulate and improve the function of blood through the entire body.
Strengthens and stretches the hips, back, arms, thighs, and leg.
Reduces blood pressure, stress, and anxiety.
Cure indigestion.
Gives flexibility to groins, hamstrings, and hips.
Transactional calm the mind.
Stimulate the function of the kidney.
Helps to remove fats from the waist and thighs.
This asana improves the balance and increases concentration.
5. Bridge Pose
How to Practice Bridge Pose:
Begin on your back with your knees bent and your feet flat on the floor
Place your hands by your hips with the palms facing down
Inhale and lift your hips, and bring your chest closer to your chin
Keep your core strong and create one long line from your shoulders to your knees
Hold for 5-7 breaths
Benefits of Bridge Pose:
Stretches the chest, neck, spine, and hips
Strengthens the back, buttocks, and hamstrings
Improves circulation of blood
Helps alleviate stress and mild depression
Calms the brain and central nervous system
Stimulates the lungs, thyroid glands, and abdominal organs
Improves digestion
Helps relieve symptoms of menopause
Reduces backache and headache
Reduces fatigue, anxiety, and insomnia
Rejuvenates tired legs
Relieves symptoms of asthma and high blood pressure
Therapeutic for hypertension, osteoporosis, and sinusitis