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If you looking to shred and burn some extra pounds you should give yoga a try. Fat burning yoga workouts will torch serious calories and can be as effective as many other cardio training and exercises. Many styles of yoga are quite vigorous and when done regularly and consistently will lead to consistent weight loss. There are three styles that offer the best fat burning yoga workouts:
Bikram is the most challenging style of yoga and it is not recommended if you are new to yoga. This yoga practice happens in a heated studio of 40.6 Celsius. The sessions last for ninety minutes which is very challenging. Even if you have done yoga before, a good level of fitness is required. The benefits of the heat is that it protects muscles. This allows for deeper stretching with less chance of injury. It also very effective in cleaning the body of many bad toxins.
All these elements make regular Bikram a very effective fat burning yoga workout. You will see consistent weight loss and also feel great after each session. Regular Bikram yoga is for improving flexibility and strength and toning muscle. Additionally, you will also see improvements in your circulatory and respiratory system. Finally it provides an internal massage of the digestive system.
Power yoga was developed in the USA and is a modern style. It is great if you are yoga practitioner who feels a good workout should involve plenty of sweating! Power yoga targets your metabolism helping to build lean muscle. It is a good fat burning yoga workout as you will burn a considerable amount of fat. Power yoga will include many poses that focus on building your core muscles. So it has similarities to circuit training and challenges you aerobically and anaerobically. The deep abdominal breathing in Power yoga also helps to improve circulation that intensifies fat burning during exercise.
Vinyasa as a great yoga style for weight loss and long term weight management. It is a great fat burning yoga practice if you are a new to yoga. It is also a very effective fat burning yoga workout if your current level of fitness is not that high. The flow style sees you moving through many poses quickly. Your body will heat up and you will activate many muscles that you don't use in most exercises or workouts. This makes it very effective for weight loss and burning fat.
Below is a flow workout routine for burning fat: it will to elevate your heart rate, build core strength, and burn major calories. This can be done daily but a good place to start would be to do the following sequence 2-3 times per week.
2-5 Repetitions Sun Salutations
3 Repetitions - Hold for 8 even breaths then press up to stand
Repetitions 3 to 5 each side
Step into plank position with your hands shoulder-width apart, wrists right below your shoulders and core engaged. Hold plank for 5 seconds before transitioning to side plank by rolling onto the outer edge of right foot, stacking left directly on top. Extend left arm upwards and hold keeping base arm straight. Hold for 5 breaths then return to plank position, exhale then lower until elbows bend at 90-degree angles; Chaturanga. Inhale, press back up to plank and complete side plank on left side
Move from Downward Facing Dog to Warrior 2 by stepping your right foot forward in between your hands and rotate your left foot so it's flat on the ground and pointing left. Open your torso and arms so right arm is extend in front and left extended behind. Focus on keeping a deep bend in front (right) knee, stacked over heel. Ensure your chest and head are directly aligned over pelvis. Hold Warrior II for 8 breaths, then move to Reverse Warrior, hold for 8 breaths. Transition through to extended side angle and hold for another 8 breaths.
Repetitions 3 to 5 times
From Warrior 2, windmill arms to ground and step into plank. The lower to chaturanga moving through Upward facing Dog to Downward Facing Dog. Immediately flow through to Warrior 2, Reverse Warrior and Side Angle then back to Warrior 2. That is one round!
3 Repetitions - Hold for 8 even breaths then press up to stand
Bring opposite shoulder, not elbow, to opposite knee. Repeat 10 to 20 times on each side. One breath per movement
Hold for 8 breaths
From Downward Facing Dog with hands pressing firmly to the floor, lengthen spine toward ceiling and press heels down into the floor to straighten your legs. Draw shoulder blades back and down toward your tailbone before stepping right forward to your right thumb staying on the ball of your back foot. Sweep torso and arms up while keeping lower belly engaged and hold pose in neutral position.
Hold for 8 breaths
Hold for 8 breaths
Finish with 3 to 5 repetitions
Taking your back for granted leads to the displeasure of lower back pain. Relieving lower back pain with yoga is the now recognised as one of the best remedies. Some of the best yoga poses for lower back pain are very easy to do. The causes of back pain are various but if not addressed can develop into chronic lower back pain. Chronic lower back pain is one of the most common reasons people visit the doctor.
The risk of lower back injury and long-term back pain is higher in people who are obese. Also if you have poor posture or weak back and abdominal muscles. Many of the best yoga poses for lower back pain are easy to do. Doing them on a regular basis will relieve the pain in your lower back. To get the most benefit from the poses you should try to stay in them for 3 to 5 minutes. Focus on breathing slowly and deeply. This helps you manage any discomfort you experience while holding the poses.
Cat-Cow is a very simple pose but hugely benefit in relieving lower back pain. It is also excellent for warming-up for your spine before any activity. The pose stretches and loosens back muscles . Doing Cat-Cow regularly develops postural awareness promoting better balance throughout the body. It brings the spine into correct alignment making it one of the best yoga poses for lower back pain. Try to do it at the end of the day as it is great for relieving back and neck tension.
A classic yoga pose and one of the best yoga poses for lower back pain. This is because it targets tight hamstrings which are often a major cause of lower back pain. Another cause of lower back pain is poor posture. Downward facing dog pose opens the anterior chest wall and shoulders. These can become rounded through excessive desk work, resulting in back and neck pain. It is great total body stretch that targets the back extensors. The extensors are the large muscles that help form your lower back and support your spine.
Most yoga sequences will include a few spinal twists poses. These poses relieve tightness as well as helping to elongate the spine. They also improve posture and your breathing. A simple but very effective spinal twist that helps reduce lower back pain is Marichyasana C.
While it may look like you are resting, Child’s pose is actually an active stretch by elongating the back. The pose will stretch the low back and relieve pain. It also massages and tones the abdominal organs. Another benefit is that it stimulates digestion and aids the elimination of toxins.
These are some of the best yoga poses for lower back pain. The poses will help to relieve your lower back from pain and warm up your body. But remember when it comes to back pain, prevention is key to a long and pain-free life. Listening to your body is extremely important. Don’t force any posture that could cause injury. If your pain is extreme, you may want to seek medical attention.
If you suffer from lower back pain have you considered yoga for pain relief? Male-wellness appreciates your comments, feedback and questions on this topic or any others.
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Starting something new for the first time can be intimidating. For most men heading to a yoga class would be an uncomfortable experience. Yoga has a reputation as a practice just for woman and most classes you visit will reflect this. Doing beginner yoga poses for men at home before attending a class will help relax you. Below are 6 beginner yoga poses for men which are a great introduction to the practice. Start by holding each pose for 1-2 minutes while focusing on breathing deeply and smoothly. I would recommend doing them at home 2 or 3 times a week.
Downward facing dog is one of the most important beginner yoga poses for men. It is a staple of many of the popular yoga styles and is part of the Sun Salutation sequence. The pose will strengthen your shoulders, back, hips, hamstrings, calves, hands and wrists. Its brings the attention to all of those tight areas that usually challenge men. Internally the downward dog improves heart circulation, furthermore helping to reduce stress. As a result it is hugely beneficial if you have high blood pressure.
This is a dynamic pose that stretches and strengthens the lower and upper body, while creating stability and balance. Regular runners will appreciate this beginner yoga pose for men as it refines subtle strength and balance, especially in the core and the legs. When you do the crescent lunge correctly you will experience expansion in the front of the body which increases energy and reduces fatigue.
This is an awesome pose as it develops concentration and balance. It is a essential beginners yoga pose for men as it improves circulation and respiration and energises the entire body. It helps build the muscle around the thighs and knees providing more stability and protection to sensitive joints.
You can actually do squats away from the gym as there are many benefits, physically and internally. Even though it is a beginners yoga pose for men, yoga squat represents the epitome of balance and strength. It incorporates stretching while providing focus to your breathing. Furthermore doing it regularly you will experience internal change, purifying and relaxing the entire body. You will work the the quadriceps, hamstring, glutes, and calf muscles of the legs as well as strengthening the lower back and core.
The yoga squat done properly and consistently will rehabilitate the flexibility in legs and knees and offer relief if you have lower back pain. It also provides stimulation of the abdominal internal organs, sex glands and purify the spleen.
Please try these beginner yoga poses for men and let us know how you find them. Male-wellness appreciates your comments, feedback and questions on this topic or any others.