Success can be defined differently for each individual, but generally, it means achieving your goals or reaching a desired outcome. However, achieving success often requires hard work, dedication, and determination.
Don’t believe in luck, believe in hard work. Stop trying for a shortcut.
Here are some demands that may be required to achieve success, which are very very important for achieving success in life.
1) Time management – Success often requires a significant amount of time and effort. This means, you have to give priorities the tasks, setting goals and managing the time effectively.
2) Personal sacrifice – Achieving success may require personal sacrifices, such as giving up leisure time or avoiding social activities.
3) Risk-taking – Success often involves taking calculated risks and being willing to step outside the comfort zone.
All progress takes place outside the comfort zone.
4)Discipline- Motivation gets you going, but discipline keeps growing. There will be days when you don’t feel like doing it. You have to push through those days regardless of how you feel. Success requires discipline in terms of sticking to a routine, staying focused, and avoiding distractions. Successful people are often able to stay focused on their goals and maintain the discipline needed to work towards them consistently.
5) Resilience and perseverance –Success often requires perseverance in the face of obstacles and setbacks. It means continuing to work towards your goals even when things get tough. Successful individuals are often able to overcome setbacks and keep pushing forward even when faced with obstacles.
6) Commitment– Success requires a deep commitment to your goals and the willingness to do whatever it takes to achieve them.
7) Continuous learning and growth –Success requires a willingness to learn and adapt to new situations and challenges.
8) Networking- Success often requires building and maintaining a relationship with others in your field or industry.
9) Hard work and dedication – Success often requires a strong work ethic and the willingness to put in the time and effort needed to achieve one’s goal.
10) Effective communication and interpersonal skills- Building strong relationships and effective communication with others can often be crucial for success, whether in a personal or professional context.
11) Adaptability- The ability to adapt to changing circumstances, new information, and evolving environments is often key to long-term success.
12) Patience- If you are losing patience, you are losing the battles. First nothing happens, slowly and suddenly all at once. Most people gave up at stage one.
Patience is power
So, don’t believe in luck, believe in hard work and patience.
13) Consistency –Consistency is what transforms average into excellence. Without consistency, you will never achieve greater success.
14) Self-confidence –Confidence is that anyone can achieve a goal. So, believe in yourself and do not think about the obstacles, prove yourself and win over it.
Remember – Dream+Hard work= Success
So, these are a few examples of the demands for success and the specific demands can vary, widely depending on an individual’s goals and circumstances.
Stretching is very important for seniors or older adults as it helps to maintain flexibility, mobility, and a range of motion in the joints. As people age, their muscles tend to become tighter and less flexible, which can lead to decreased mobility and an increased risk of injury. Regular stretching can help to counteract these effects and improve overall physical function.
Stretching can also help to improve posture and reduce the risk of falls and injury in older adults.
By increasing flexibility and range of motion, older adults can maintain better balance and stability, reducing falls.
It helps us to keep our independence and ability to do tasks that we once thought were so busy such as tying our shoelaces or reacting to get something from a top shelf, but can become increasingly difficult as we age.
As we get older, our flexibility decreases. This lack of flexibility can occur for a variety of reasons. Pain can lead to a decrease in flexibility because pain occurs during the movement of a particular part of the body.
If any part of the body is not used then likely to lose flexibility and feel right in that area. This tightness leads to a restriction on movement which can lead to less use creating larger problems for the unused muscle to become weaker.
So, we all must stretch, including a stretch for all major body parts.
The good thing about stretching is that it does not need to be done in a gym and does not need any costly instruments, so happy stretching everyone.
Stretching can also help to alleviate aches and pains associated with aging such as arthritis and joint stiffness. By keeping the muscle movement and joint exercise, stretching can help to reduce discomfort and improve overall quality of life.
Overall, incorporating regular stretching into older adults’s routines is essential for maintaining physical function, preventing injury, and improving overall well-being.
So, older adults need to consult with professional healthcare or a certified fitness trainer to develop a safe and effective stretching program that is tailored to their specific needs, and limitations.
As Yoga, You may be familiar with the many benefits that Yoga has to offer. One of the most important benefits is its ability to aid in muscle recovery. Whether you are an athlete or someone who simply enjoys working out, incorporating Yoga into your routine can help you recover faster and prevent injury.
People prefer Yoga for a variety of reasons. Some enjoy physical benefits such as flexibility, stamina, strength, and balance. Others appreciate the mental benefits such as reducing stress, and anxiety, and improved focus and concentration and a sense of inner peace.
Most of us know that we get an injury in life because of work, play, or any other reasons. So, we spend more time thinking about the injury and want to get recovery from this injury. Here, I am trying my best to tell you how to recover and make the muscles strong and recover fast from muscle injury.
But the fact is dedicating more time to recovery is exactly what we need if we want to accomplish our fitness goals more quickly and completely. Using Yoga is one of the easiest ways to do this.
So, spending just a few minutes per day prevents injury and helps in the recovery of muscle.
Increase strength more quickly, decrease the risk of injury from overtraining or muscle tightness, and improve mobility and range of motion for decreased joint pain.
There are some Yoga poses for muscle recovery.
1) Pigeon pose- this one is essential for muscle recovery. The pigeon pose is a deep hip opener that can help release tension in the glutes and hips. This pose can be particularly helpful for those who do a lot of running or cycling.
Pigeon pose
To perform this pose, start in a high plank position. Bring your right knee forward and place it behind your right wrist. Extend your left leg behind you and lower down into your forearms.
Hold for 5-10 breaths before switching sides.
2) Downward-facing dog- Downward-facing dog is a classic Yoga pose that is great for stretching out the entire body including the hamstrings, calves, and shoulders. This poss helps to increase blood flow to the muscles which can aid in recovery.
To perform this pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Press your hands into the ground and lift your hips up and back, straightening your arms and legs as much as possible.
Hold for 5-10 breaths.
3) Child’s pose – The child’s pose is a good pose that can help to stretch out the lower back and hips. This pose can be particularly helpful for those who spend a lot of time sitting at a desk.
To perform this pose, start on your hands and knees. Bring your big toes together and sit back on your heels.
Child pose
Reach your arms forward and rest your forehead on the ground.
Hold for 5-10 breaths.
4) Cobra pose- Cobra pose is a gentle backbend that can help to stretch out the chest and shoulders. This pose can be particularly helpful for those who do a lot of upper body work.
To perform this pose, lie on your stomach with your hands under your shoulders. Press into your hands and lift your chest, keeping your elbow close to your body.
Cobra pose
Hold for 5- 10 breaths.
5) Legs up the wall pose- legs up the wall pose is a good pose that can help to increase blood flow to the legs and feet. This pose can be particularly helpful for those who spend a lot of time on their feet.
To perform this pose, sit with your left side against a wall. Lie down on your back and swing your legs up the wall. Rest your areas by your side and hold for 5-10 minutes.
6) Warrior 2- This pose stretches the hamstrings and calves, which can help with muscle recovery. To do it, start in a mountain pose. Shift your weight onto your left foot and lift your right leg behind you, reaching your arms towards the sky.
7) Triangle pose- This pose stretches the hamstrings and calves which can help with muscle recovery. To do it, start with a mountain pose, shift your weight onto your left foot, and lift your right leg behind you, reaching your arms towards the sky. Turn your left foot to the side and reach your right hand toward the ground.
8) Bridge pose- this pose stretches the glutes, hamstrings, and calves which can help with muscle recovery.
To do it, lie on your back and bend your knees. Place your feet flat on the ground and lift your hips until you are in a bridge position.
For the Bridge pose, anyone with a neck injury or shoulder injury should avoid this posture.
So, incorporating Yoga into your routine can be a great way to aid in muscle recovery.
The poses listed above are just a few examples of the many Yoga poses that can be beneficial for muscle recovery.
As always, it is important to listen to your body and only do what feels comfortable for you.
Adopting healthy habits is crucial for maintaining good health and fitness. By following the habits of fit people, you can improve your overall health and well-being and lead a happy and fulfilling life.
I want to ask a question from all of you. Do you want to lead a healthier, happier, and better life? A few changes could make all the difference. Most people are so busy with fast-paced lives that they don’t care about their health and spend time racing in fast-paced life. They are unaware – no they know that they are not getting enough time to take care of themselves.
But, they want to get fit and lead to a healthier life. Then , a few easy tips I am going to tell you how to get fit in busy life.
Fit people have a variety of healthy habits that contribute to their overall fitness and well-being.
Here are some healthy habits of fit people who may not know about.
1) Eat a healthy breakfast- They eat a healthy breakfast every day. Fit people understand the importance of starting the day with a healthy meal that provides energy and nutrients.
2) Drink plenty of water – They drink water throughout the day. Staying hydrated is essential for optimal health and fit people make sure to drink enough water throughout the day to stay hydrated. Drinking enough water is essential for maintaining good health.
Fit is not a destination. It is a way of life.
3) Exercise – They exercise regularly. Fit people understand the importance of regular exercise for maintaining fitness and overall health. They make sure that exercise is good for them.
Exercise at home Exercise in Gym
4) Enough sleep – They prioritize enough sleep. Getting enough sleep is essential for overall health and fitness and fit people make sure to prioritize getting rest each night. Fit people make sure that they get at least 7-8 hours of sleep every night.
5) Activeness- They stay active throughout the day. Fit people understand the importance of staying active throughout the day by taking breaks to stand up and move around during stretching Yoga exercises at their desks or taking a walk during their lunch break.
6) Mindfulness techniques or manage stress– Fit people understand the importance of taking time to relax and they practice mindfulness techniques such as meditation or deep breathing or relaxation techniques to reduce stress. Stress can take a toll on your health.
Meditation
7)Balanced diet- They eat a balanced diet. Fit people understand the importance of eating a balanced diet that includes a variety of nutrient-dense foods to support their fitness goals. They practice mindful eating by savoring their food, chewing slowly, and stopping when they feel full.
8) Organized- They stay organized. Fit people understand the importance of staying organized to support their fitness goals and they plan out their meals, workouts, and other activities in advance to stay on track.
9) Self-care- They prioritize self-care.Fit people understand the importance of prioritizing self-care activities such as getting a regular massage or doing a skincare routine to support their overall health and well-being.
10)Support system – They have a support system that Fit people understand the importance of having a support system of friends, family members, or a community of like-minded individuals who can provide encouragement and accountability to support their fitness goals.
Friends Family members
11) Realistic goals- They set realistic goals for themselves, whether it is weight loss or building muscles. They break down their goals into smaller achievable steps and work towards their consistently.
12) Outdoor activities – Fit people love to do outdoor activities like biking, playing football, hiking, or running, and gardening. Being in nature not only helps them stay fit but also boosts their moods and mental health.
13) Hobbies- Fit people get some time for some hobbies to keep fit like gardening, listening to music, or riding. It boosts them.
14) They limit screen time- Fit people limit their screen time and avoid spending too much time on mobiles, TV, or laptops. They understand the negative impact of excessive screen time on their health and make a conscious effort to reduce it.
Maintaining good health is essential for a happy and fulfilling life. It is not just about hitting the Gym or eating healthy food, it is also about adopting healthy habits that can help to stay fit and healthy in the long run.
Gandhi Jayanti is not just a day to remember Mahatma Gandhi but also to reflect on his teachings and principles. It is a day to renew our commitment to building a better society based on truth, nonviolence, and love. This day is extremely important in the history of India as it honors a leader who not only helped the country achieve freedom but also promoted non-violence and peace. The day is observed around the world as the International Day of Non-violence.
As India celebrates the 154th birth anniversary of Mahatma Gandhi. Gandhi Jayanti is celebrated every year on 2nd October to mark the birth anniversary of Mahatma Gandhi, the father of the Nation. This day is observed as a national holiday in India and is also celebrated worldwide as the International Day of Non-violence.
Mahatma Gandhi was born on 2nd October 1869 in Porbandar, Gujrat. He was a great leader, social reformer, and freedom fighter who played a pivotal role in India’s struggle for independence from British rule. He led various movements like the Non the Cooperation movement, the Civil Disobedience movement, and the Quit India movement, which shook the British Empire and ultimately led to India’s independence in 1947.
Gandhiji was a staunch believer in non-violence and truth.
He believed that violence only begets violence and that the only way to bring about change was through peaceful means. He practiced what he preached and led various movements using non-violent methods like Satyagraha, fasting, and Civil disobedience.
Gandhi’s teachings and principles of truth, non-violence, and love have inspired people all over the world. He believed in the concept of Sarvodaya, which means the upliftment of all sections of society. He worked towards eradicating social evils like untouchability, poverty, and illiteracy.
His beautiful and meaningful quotes are:
1) An eye for an eye only ends up making the whole world blind.
2) Happiness is when what you think, what you say, and what you do are in harmony.
3) Earth provides enough to satisfy every man’s needs, but not every man’s greed.
4) Strength does not come from physical capacity. It comes from an indomitable will.
So, like the above, there are many wisdom quotes taught by Mahatma Gandhi.
On Gandhi Jayanti, People pay tribute to Mahatma Gandhi by organizing various events like Prayer meetings, rallies, and seminars. Schools and colleges also organize cultural programs to mark this day.
The President and Prime Minister of India pay homage to Gandhi at Rajghat, his memorial in Delhi.
Yoga is a great form of exercise and a great way to connect spirituality. Yoga has a beneficial effect on the mind and body and is highly valued for its ability to reduce stress levels, encourage a good mood, and provide extensive physical health benefits.
Different types of Yoga styles suit different people and it is worth giving a few a try.
There are different styles and approaches to Yoga including Hatha Yoga, Vinyasa Yoga, Asthana, Iyengar, Bikram, and Kundalini among others.
1) Hatha Yoga– It is a gentle and slow-paced form of Yoga. It focuses on breathing and holding poses to build strength and flexibility as well as reducing stress and anxiety.
2) Vinyasa Yoga– It is another good option for beginners. It involves flowing from one pose to the next in a continuous sequence, synchronizing movement with breath. It can help improve cardiovascular health, build strength, and increase flexibility.
3) Restorative Yoga- It is a relaxing form of Yoga that involves holding poses for an extended period with the help of props like blankets and blocks. It is good for reducing stress and calming the mind, improving sleep quality, and promoting relaxation.
4) Yin Yoga- It is a slow-paced practice that involves holding poses for several minutes each. It is good for improving flexibility and releasing tension in the body.
5) Iyengar Yoga- It focuses on proper alignment and uses pops-like blocks, straps, and blankets to help Yoga people get into each pose with ease.
6) Kundalini Yoga- It involves meditation, breathing exercises, and chanting. It is good for reducing stress and connecting with the inner self. It can help improve mental clarity, and increase energy levels and reduce stress.
7)Bikram Yoga- This involves practicing a set of sequences of 26 poses in a heated room. It can help with flexibility, detoxification of the body, and reduce stress.
Overall, different types of Yoga can offer unique benefits to individuals depending on their needs and preferences.
Remember, each person has a different strength and stamina. So before doing Yoga practice, listen to your body and practice at your own pace.
Everyone knows that stress and anxiety are not good for health. Here, I am trying to explain about the stress, and how it affects the health of adults.
Let me clarify that stress in adults can have a range of negative effects on physical and mental health.
Stress and anxiety often go hand in hand. Anxiety can be a response to stress and chronic stress can lead to anxiety disorders. Stress can cause physical symptoms such as rapid heartbeat, sweating and shaking. It can also lead to constant worry, panic attacks, and avoidance of certain situations.
Managing stress effectively can help reduce the risk of developing anxiety disorders or alleviate symptoms in those who already suffer from them.
So, stress can have a significant impact on the physical and emotional health of adults. There are some common effects of stress on adults: –
1) Physical health problems – Stress can cause a range of physical health problems such as headaches, rapid heartbeat, digestive problems, high blood pressure, heart disease, and weakened immune system.
2) Mental Health problems – Chronic stress can lead to anxiety disorders, depression, and other mental health problems.
3) Sleep disturbance – stress can interfere with sleep quality and quantity leading to insomnia and other sleep disorders.
4) Substance abuse – Some adults may turn to alcohol or drugs to cope with stress which can lead to addiction and other negative consequences.
5) Relationship problems – stress can strain relationships with family members, friends, and colleagues.
6) Decreased productivity – High levels of stress can impair cognitive function and reduce productivity at work.
7) Financial problems – stress related to financial difficulties can lead to debt, bankruptcy, and other financial problems.
Overall, chronic stress can have a significant impact on an adult’s overall well-being, making it important to manage stress effectively through healthy lifestyles such as exercise, relaxation techniques, and seeking support from family members and friends. Deep breathing, meditation, and stress-reducing activities like hobbies, and spending time with friends and family members. It is essential to manage stress to prevent it from becoming chronic and leading to negative health outcomes.
There are a lot of myths regarding age and exercise. Many people as in young age play outdoor games and indoor games often and without feeling tired much. They enjoy themselves in activities. But as we become old ,we are not able to perform these outdoor games and indoor games as well as exercise as before they can do in young age group.
So, here I am discussing about the exercise and old age group, which is good for them.
As all of us know that fitness is very important now a days that anything in the world. At every age,it makes a huge difference in how we feel and more helps us to know these health problems related to Aging ( like Blood pressure, Arthritis, cholesterol levels, strength of bones and muscles.) that would help us for choosing the best exercises for older people.
If you are active and no any health problems issues,then you will be active as before no matter how old you are.
Myths about aging often keep people fear from exercise and other physical activities.
As matter of fact, difficulty with walking and stair-climbing are top complaints by older people. This is why doing exercise regularly is vital to living your life falls and staying in your own home.
Getting fit not only makes look younger,it also makes feel better,which can improve the appearance of look,skin and muscles tone.
The biggest challenge for most people is finding the right kind of exercise to help relieve their bone pain and immobility of the body.
Myths
1) I am too old to start exercising
It is truth that not moving is much riskier and can get some health problems. So, all of us know that activeness is very important in life. Inactive people are more likely to develop health problems such as high blood pressure,high cholesterol levels, arthritis and other health related problems.
If you don’t do the exercise for a long time and want to begin,then slowly do with a low impact exercise like warm up, walking, swimming etc.
Even a 20 minutes walk is a good exercise for starting.
If there is an activity that you enjoyed doing in young age ( like tennis, badminton, basketball) look for a way to get back to do it.
2) I will injure myself
Before doing exercise,old people think that they might be injured during workout because of not having enough strength and stamina. When the old people get started, should do slowly step by step to that they will be safe and not get injure.
So,judge yourself before beginning on exercise.
Remember, the more physically fit,less likely to get injured. People can safely begin to exercise in old age. However,any amount of exercise is beneficial from formal exercise to exercise snacks.Impouring balance by doing yoga , meditation may also help to avoid injury in life. So,do that exercise which will suit to the body and strength.
3) I don’t move like I used to
Exercise means does not lifting of heavy weight as you did in 20-30 years old. The older people can move at own pace and still benefits.
Researchers say that who walked just 30-40 minutes a day have lower risk of mobility after 2 years than those who didn’t.
So, instead of looking back at what the older people used to do, ready for doing exercise mentally and physically ahead.
As the old people think that they don’t have enough energy to exercise.
4) Seniors don’t have anyone to exercise with
They didn’t need someone to walk with them. If seniors are determined that they want get fit and shape their body,they don’t need anyone. They can do alone. If not ,then find some people who enjoy the same activities as they do.
Once, they will involve in active lifestyle,they may be surprised to see that there are already people around them who can do exercise with and who are working to get fit.
5) Elderly people could easily get injured while exercising
The elderly people think that they might get injured while doing exercise because they have not enough stamina and tone muscles for doing exercise.
Exercise
But remember, exercise can help older people feel better and enjoy life more,even those who think they are too old or too out of shape. Exercise such as walking, swimming lifting of light weight helps build muscles that is usually lost with with age and puts stress on bones which helps keep them strong and healthy.
Researchers show that adults who walk a minimum 30-40 minutes daily,five days a week have an almost nine- year biological advantage.
6)I can’t afford the equipments
There is need of expensive equipments for doing exercise and keep fit.
Get a good sports shoes with good support and go for a walk or jogging. You can spend an hour in the garden and do plantation or keep care of your garden by gardening in home.
Gardening
You can also use some light exercise like Push ups or planks. You can also go for walking or swimming.
Some local parks may have good for Yoga and walking. You can also join some fitness classes near by you.
7) My muscles and heart are not strong enough
Many old people think that there heart and muscles are not so strong for doing exercise regularly. But, it is not true if you do the exercise regularly,it helps strengthen the muscles and heart rather than put it at risk.
Yes, you have to know that which exercise is good for you. If you are suffering from health problems,then have to choose the right exercise for your body.
Physical activity can be as simple as taking a brisk walk.It is enough to help the blood circulation and cholesterol levels and it can boost the mood. Usually, poor strength will show as difficulty with going up and down the stairs, trouble getting up from a low chair or being unable to get up and down from the floor without help.
So, it is essential for old people to do some physical exercise as walking, jogging or gardening as well as light weight exercise.
If you exercise daily, your muscles and bones become strong and healthy.
It is matter of fact that difficulty with walking and stair-climbing are top complaints by older adults. This is why doing exercise regularly is vital to living your life fully and staying in fit.
Remember: progress is impossible without change and those who can’t change their minds can not change anything.
8) It is not safe for me to do exercise due to current health conditions
It is not true.Many health conditions can be improved by proper nutrition and exercise, including high blood pressure,heart disease, diabetes, arthritis and Parkinson’s disease. The key is finding the right kind of exercise to get the benefits.
Exercise has benefits at any age group. Staying active will allow us to continue
being independent and the lifestyle we enjoy.
1) exercising improves brain functioning.
2) working out sharpen the memory.
3) Running or walking burn calories.
4) Exercise prevents signs of aging.
5) Adults sick less often.
I hope that all of you have found this information helpful. Exercise is truly the key to staying actives. Once you realise this and priorities exercise in the life, you will never look back.
There are a lot of mental illness in the world and most people have different types of mental illness.Here I am try my best for lightening on one of the mental illness among children and adolescents,which are yet to reaserch is going and exact causes are unknown for Researchers.
This one is Disruptive Mood Dysregulation Disorder.
It is a mental disorder in which children or adolescents experience ongoing irritability,anger, frustration,frequent anxiety and intense temper outbursts.
Children with Disruptive Mood Dysregulation Disorder may have trouble in school and experience difficulty maintaining healthy relationship with family members and friends.
As Disruptive Mood Dysregulation Disorder is a new diagnosis so,not a lot of research has been conducted on its causes, symptoms and treatments.
Children suffering from disruptive mood dysregulation disorder may experience situations and incidents more intensely than other children.
They may also lack any self – regulation skills appropriate for their age to control such feelings.
Children is difficult to regulate and manage their emotions inappropriate way.
Children and adolescents suffering from this condition experience extreme impairment which may be require of medical treatment. Children will have significant problems such as adjusting at home, school and with friends. They may also have high rates of hospitalization in critical condition.
Researchers show that dysruptive mood dysregulation disorder occur mostly in boys rather than the girls.
Researchers show that this condition usually develops during early childhood.
Symptoms
1) irritability
2) outbursts of anger
3) difficulty in functioning
4) difficulty in adjustment in new environment
5) lack of self control
6) living alone
7) yelling, screaming
8) lack of interest in home works
9) they may have trouble in keeping healthy relationship with family members and friends
Causes
Exact causes of DMDD is unknown,but some factors may be causing of this disorder:-
It is a challenging disorder that can be hard to identify and diagnose. Moreover,it can lead to serious problems in different aspects of a child’s life.
If this disorder untreated,it may result in anxiety and depression in their adulthood and affecting their ability to function in daily life.
This condition usually develops before the age of 11 or 12.
Diagnosis
1) Medical history
2) persistent, severe and outbursts of temper
3) persistent angry or irritable mood
4) the behaviour and symptoms must be experienced in multiple phases.
5) psychological tests
Treatment
The exact treatment for this disorder is not confirmed yet. Still, there are some medical treatment and other methods might be helpful for recovering from this disorder.
1) Medication
a) antidepressants, antipsychotic medicine
2) Psychotherapy ( cognitive behavioral therapy)
Psychotherapy
3) Psychological treatment as computer based training, parents training, supportive or behaviour therapy
Psychological treatments are considered as the first line of treatment for this condition.
Parents are advised to contact their doctors and keep in touch with him.
Lower back pain is the most ailment nowadays. Most people experience it in their lifetime.
Researchers show that lower back pain is the most common cause of absence from work and it is the most common disability.
Lower back pain is the result of an injury or arthritis,disc injuries and structural problems.
This is why it is important to strengthen the back muscles and doing some exercises or yoga can help prevent lower back pain.
Researchers say that 82% of the population will experience lower back pain at some time in their lives.
Lifestyle factors often play a large part in back pain. Sitting for a long period of time and a weak core can lead to pain.
However, the following stretches can help to reduce the pain and strengthen the muscles in back.
Try this types of stretches in morning day daily for relief of lower back pain.
Cat-cow pose
1) The cat- cow pose– it is a good stretch which targets the shoulders, chest and neck whilst waking up the spine.
a) start on all fours in the tabletop position.Ensure your hands are directly under your shoulders and your knees are directly under your hips.
b) Inhale and arch your back towards the sky and hold. The exhale and curl your spine the opposite way, tilting your head towards the sky.
Continue this movement for 3-5 times.
2) Child’s pose- This is a traditional Yoga pose which is great for releasing tight glutes and hamstrings .It will also help to relieve tension along the neck, shoulder and spine.
a) stretch with your hands and knees on the ground. Sink the hips back towards the heels rest the stomach on the thighs.
b) stretch the hands out in front of you,so that you feel a stretch along your latissimus dorsi( lats) .
Child’s pose
c) Focus on breathing deeply and relaxing any areas of tightness or tension. Hold this pose for 30 seconds – 1 minutes.
3) Bird dog position – this Yoga pose is good for stretching the back muscles.
a) start in the tabletop position and raise the right leg and left arm away from each other.
b) keeping the hips and shoulders parallel to the ground, lengthen through the spine whilst gazing at the floor.
c) Hold this position for a few seconds,lower to the floor and repeat on the opposite side.
4) Pigeon pose- it is a good yoga for back pain reliever.
a) begin in the tabletop position and bring right knee forward towards the right wrist.Move the right ankle so that it sits in front of left hip without feeling any discomfort in the right knee.
b) slide the left leg back away from the body,now walk the hands forward and lower the upper body towards the floor.Rest the forearms and forehead on the ground.
c) once again whilst breathing deeply, concentrate on releasing any tension in the right glutes. Stay for 5 breaths or longer and then return to the starting position and repeat on the opposite side.
5) Seated spinal twist- the spinal twist works on the back, hips and glutes. It increases the mobility in spine whilst stretching the neck.
a)start by sitting with legs out in front of you. Bend the right knee and place the right foot to the outside of the left thigh.Now start to twist to the right.
b) place the hand behind for the support and then with the left arm hug the knee. Hold this pose for up to a minute and repeat on the other side.
6) Knee to chest stretch – This stretches relax the hips, thighs and glutes while promoting overall relaxation.
a) start by lying on the back with both legs out straight. Next, draw the right knee in towards the chest and hold above the shinbone. Lengthen the spine to avoid lifting of the hips.
b) Breathe deeply to relax any tension and hold for 1-3 minutes.Repeat on the opposite side.
So, this types of Yoga help in reliving the back pain.
