Noose Yoga Pose (Pasasana)

In the noose pose, the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."

This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we'll look at a simpler version of this twist, using the wall as a prop.

(posh-AHS-anna)

pasa = a snare, trap, noose, tie, bond, cord, fetter

Noose Yoga Pose: Step-by-Step Instructions

Step 1:

Stand in Tadasana (Mountain Pose) next to a wall with your feet hip-width and parallel to each other. Ideally, you will stand forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to elbow, your forearm should be parallel to the ground. Adjust your distance to the wall accordingly and turn your torso back to center.

Step 2:

Bend your knees into a full squat, with your buttocks sitting on your heels. If you're not able to get the heels fully on the floor, squat with the heels raised on a thickly folded blanket or sandbag.

Step 3:

Swing your knees slightly to the left. As you exhale, turn your torso to the right and press both hands into the wall. As your left hand presses into the wall, the elbow should press against the outside of your right knee. Support the pose by using your right hand for leverage-the right hand will be high and the left hand will be low. For the full pose, it's necessary to close any space between the left side of the torso and the tops of the thighs. So work the back of the left arm down the leg, moving the back of the left shoulder toward the outside of the right knee.

Step 4:

Press the knee and arm (or shoulder) firmly against each other. Use this pressure to lengthen the left side of your torso out of the inner groins, sliding it along the tops of the thighs. There's a tendency in these deep twists to harden the belly, so try to keep your belly soft.

Step 5:

Keep the right hand on the wall or bring the palms together with the elbows angled sharply away from each other. Use the pressure of the palms to increase the twist.

Step 6:

Stay in this pose for 30 seconds to a minute. Release the twist with an exhalation, then repeat for the same length of time to the left.

Yoga Pose Information:

Sanskrit Name - Pasasana

Pose Level - 1

Contraindications and Cautions:

• Avoid deep squats with any knee injury
• Lower-back injury
• Herniated disk

Modifications and Props:

Beginning students often aren't able to easily squat for Pasasana. It's possible though to learn the rudiments of this pose while sitting on a chair. Sit near the front edge of the seat. Press the left hand to the outside of the right knee and twist to the right. You can push the right hand against the chair back to help lift the spine and improve the twist. After a few breaths, if this position is relatively comfortable, lean slightly forward and press the left forearm to the knee. Again wait for a few breaths and, if possible, lay the left side of the torso down near the top thighs and press the left elbow to the knee. Press the palms firmly and evenly against each other. Hold for a few breaths, untwist the torso and lift up with an inhalation. Repeat to the left for the same length of time.

Deepen the Pose:

To increase the twist, use the bottom arm (the one wrapped around the legs) to pull down on the top arm.

Theraputic Applications:

• Asthma
• Mild back, shoulder, and neck tension
• Indigestion
• Flatulence
• Menstrual discomfort
• Sciatica

Preparatory Poses:

• Ardha Matsyendrasana
• Baddha Konasana
• Balasana
• Bharadvajasana
• Gomukhasana
• Malasana
• Marichyasana III
• Marichyasana I
• Parivrtta Parsvakonasana
• Supta Baddha Konasana
• Supta Padangusthasana
• Virasana

Follow-up Poses:

Pasasana is usually performed near the end of a long seated-twist sequence, though it could be used as a warm-up for twists like Ardha Matsyendrasana (Half Lord of the Fishes Pose) and Marichyasana III (Marichi's Pose, variation III).

Health Benefits:

• Stretches and strengthens the ankles
• Stretches the thighs, groins, and spine
• Opens the chest and shoulders
• Stimulates the abdominal organs
• Improves digestion and elimination
• Improves posture

Partnering:

A partner can help you deepen the twist. Squat near a wall, so that you are twisting away from the wall. In this example you will be twisting to the right and the wall will be to your left side. Have your partner sit on the floor on your right side. Perform steps 1 and 2 as described above. Have your partner put his soles on your outer thigh to brace you, then take hold of your left wrist. He should gently pull on your wrist and arm, helping you to move the back of the left shoulder closer to the right knee.

Variations:

For the full pose, perform steps 1 through 3 as described above. Then snug the knee into the armpit, bend the elbow, and swing the forearm around the front of the shins. Position the hand just to the outside of the same-side shin. Then exhale and sweep the other arm behind the back. Grasp the top hand (or wrist) with the bottom hand.

Content & Image Courtesy: https://www.yogajournal.com/poses/noose-pose

Frozen Meals: Good or Bad?

When you’re in a time crunch, it’s easy to turn to packaged frozen meals. However, mixed messages on the healthiness of frozen meals can be confusing. Are they healthy or filled with junk?

The Good:

1. Quick and portable: Time can be a major obstacle to preparing healthy meals. Instead of turning to fast food or take-out, some frozen meals can be a healthy alternative that are ready in minutes. Look for options that contain plenty of veggies and lean protein.
2. Variety: Frozen meals are available in a wide variety of cuisines and flavors, making it hard to get bored from eating the same thing. Additionally, many brands are trying to boost the healthiness of their meals by offering low-calorie and heart healthy options. Some brands are also offering organic meals.
3. Portion sizes: One of the best qualities of frozen meals is that they are pre-portioned. This means no measuring or stressing over serving sizes. Just remember to look at the food label, which will provide a clear picture of the nutrients of the meal.

The Not-So-Good:

1. High sodium content: Many frozen meals are high in sodium. Fortunately, many brands are offering lower-sodium options. Look for the “low-sodium” or “reduced-sodium” labels on the packaging, and choose frozen foods with less than 600 mg per serving1. Remember, sodium recommendations suggest eating less than 2,300 mg per day.
2. Preservatives: In order to preserve freshness, frozen meals may contain preservatives in order to extend shelf-life, preserve quality, and minimize microbial growth. Some companies contain more than others, so compare companies to see which best works for you.
3. Expensive: A frozen meal can range from $1- $6. Organic brands tend to be more expensive, but you can still find some low-sodium and calorie options at lower price points.

Also Read: 9 Foods You Should Never Eat

The Bottom Line:

Frozen meals can be healthy, quick, and convenient option (although nothing can compete with good old healthy home cooking!). You can now find a variety of frozen meals that are lower in calories and sodium and cost less than fast food or take-out meals. A good rule of thumb when selecting frozen meals is to look for ones with less than 500 calories and 600 mg of sodium.

Content & Image Courtesy: http://tobyamidornutrition.com/2018/02/frozen-meals-good-or-bad/

Plank Yoga Pose

Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.

Plank Pose: Step-by-Step Instructions

Step 1

Start in Adho Mukha Svanasana. Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.

Step 2:

Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine. Also spread your collarbones away from the sternum.

Step 3:

Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

Step 4:

Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.

Yoga Pose Information:

Pose Level - 1

Contraindications and Cautions:

• Carpal tunnel syndrome

Modifications and Props:

Do Adho Mukha Svanasana with your index fingers and thumbs pressed against a wall. Inhale the torso forward, as above, and press the crown of your head against the wall. Use the pressure of the head on the wall to learn about the release of the shoulder blades down the back.

Deepen the Pose:

Open the space between the shoulder blades. As you press the outer arms inward, push the inner borders of the shoulder blades into this resistance. Make sure you don't narrow across the collar bones to do this. This is a useful action to learn for poses like Bakasana and Sirsasana.

Also Read: Hero Yoga Pose (Virasana)

Preparatory Poses:

• Adho Mukha Svanasana
• Chaturanga Dandasana

Follow-up Poses:

• Adho Mukha Svanasana
• Bakasana
• Chaturanga Dandasana

Beginner's Tip:

To help strengthen the arms in this pose, loop and secure a strap around your upper arms, just above the elbows. Push the inner arms out against this strap. Release the outer arms from the shoulders to the floor, and lift the inner arms from the bases of the index fingers to the shoulders.

Health Benefits:

• Strengthens the arms, wrists, and spine
• Tones the abdomen

Partnering:

A partner can help you learn about the lift of the top thighs in this pose. While in the position, have your partner loop a strap around the topmost thighs, just where they join the pelvis, and lift up. Press your tailbone down, against this lift, and lengthen along your back thighs through your heels.

Variations:

Just as Adho Mukha Svanasana has a one-leg-lifted variation, so does Plank Pose. After coming into the position, inhale and lift one leg parallel to the floor. Press strongly through the raised heel and lengthen through the crown of your head, keeping the tailbone pressed towards the pubis. Hold for 10 to 30 seconds, exhale the foot to the floor, then repeat with the left leg for the same length of time.

Content & Image Courtesy: https://www.yogajournal.com/poses/plank-pose

Can Omega-3’s Help With Mental Health?

This post was sponsored by the Global Organization for EPA and DHA Omega-3s (GOED). All thoughts are my own.

One-in-10 people world-wide are afflicted with depression or anxiety disorders according to a 2016 World Health Organization Report. Emerging research suggests that omega-3s play a role in supporting various mood disorders. As May is National Mental Health Awareness month, plus I am personally affected by anxiety, I wanted to highlight the research and let you know how to get your omega-3s.

Also Read: 10 Benefits of Magnesium

Linking Mental Health and Nutrition:

Between 1990 and 2016 there was a 50% rise in mental disorders with a treatment cost of $1 trillion. There is emerging and compelling evidence suggesting that nutrition plays a role in mental disorders, just like it does in other health conditions like heart disease and diabetes.

The connection between mental health and nutrition isn’t new. A study published almost 20 years ago in The Lancet found that the prevalence for major depression was reduced in countries where fish consumption was higher. Further, the 2015 Dietary Guidelines Advisory Committee report, which compiles the evidence-based review that set the basis for the 2015-2020 Dietary Guidelines for Americans, states that, “relationships may exist between eating patterns and some neurocognitive disorders and congenital anomalies.” 

The report further concludes that there is some, albeit limited, evidence that a diet emphasizing seafood, fruits, vegetables, nuts and legumes – the same components of a Mediterranean style of eating – is associated with a lower risk of depression in men and non-perinatal women (that is, women who are not pregnant, not about to be pregnant, or who were recently pregnant).

The Link Between Mental Health and Omega-3s:

A 2016 meta-analysis with over 150,000 participants examined the relationship between fish consumption and depression. Researchers found that folks who regularly consumed high levels of fish were nearly 20% less likely to have depression compared to folks who did not consume much fish.

Many believe that it’s the omega-3s found in fish, especially fatty fish, that is the key nutrient responsible for these mental health benefits. Three of the most common omega-3s are EPA, DHA and ALA. Both EPA and DHA are found in fatty fish like salmon, anchovies, and mackerel. ALA is a short-chain omega-3 found in plant foods like flax seeds and walnuts.

ALA serves as a source of energy and is a building block for making EPA and DHA. However, our bodies don’t convert ALA to EPA and DHA very well, so it’s best to get EPA and DHA directly by eating fatty fish or taking an omega-3 supplements.

A 2010 study looked at EPA and DHA levels in folks with depression and found that blood levels of EPA and DHA are lower in those with major depression. A 2016 study showed clinical benefits to taking EPA verses a placebo in folks with depression.

How To Increase Your Omega-3s?

Based on the research available there seems to be a link between mental health and omega-3 fats. This is just another reason to make sure you take in your omega-3 fats. Here are several ways to do so:

1. The Dietary Guidelines for Americans recommends eating 8 ounces of seafood per week, in two, 4-oz servings; preferably of “oily” fish like salmon, mackerel, sardines, anchovies, and trout. Use this chart to find out which fish is the highest in omega-3s.
2. You can take a high-quality omega-3 supplement every day. When choosing a supplement look for the amount of EPA and DHA per serving and how much you need to get a full serving. Most health professionals recommend 250mg to 500mg of combined EPA and DHA per day for adults.
3. Look for EPA and DHA-fortified foods and beverages at your local grocery store such as milk, yogurt, bread, and chocolate. Fortified foods typically have between 30-100 mg of EPA and DHA per serving.

Content & Image Courtesy: http://tobyamidornutrition.com/2018/05/can-omega-3s-help-with-mental-health/#comment-40482

Health and Hygiene

Health is the normal and sound state of the body. This is a great source of peace and happiness.

Health refers to a state of sound mind and physically fit body free from any disorder, sickness or ailment. In simple words, health refers to the physical, emotional and psychological well-being of a person.

Hygiene refers to the good practices that prevent diseases and leads to good health, especially through cleanliness, proper sewage disposal, and supply of safe drinking water. It refers to all those activities that are done for improving and preserving, maintaining sound health.

The proverb says that health is wealth. It is truly said that of all things in the world health is the most valuable that one can possess. Money is no doubt a pleasant thing. However, it can give no pleasure to a man of ruined health. As body and mind are closely connected, the mind cannot be sound and cheerful without sound health.

Value and benefits of Good Health:

Life is a great struggle, and health is the best weapon to be successful in the battle of life. A healthy man can enjoy life in every way. An unhealthy man lives a most miserable life. He may have intelligence, merit and wealth, but he cannot put them to use and reap their benefits.

Hygiene Habits for Good Health:

Pure water: Pure water is another source of good health. A great deal of sickness is caused by using impure water. People in villages often bathe, and wash clothes and cattle in tanks. If this water is used for drinking purposes, it may bring disastrous diseases. To make water pure it should be boiled, so that it may not do any harm.

Balanced and Nutritious Food: Wholesome food keeps our health good. A part of the food we take serves as fire to keep the body warm; another part forms flesh to give us strength. Pure milk is the most nutritious food. Vegetables and many other things that we generally take are nutritious food. A mixed diet is the best food for us. Stale and rotten food is dangerous for health. Meals should be taken at fixed times. Over-eating causes many diseases. Special care is necessary about food when any epidemic prevails.

Cleanliness: Cleanliness is necessary for good health. It is the most important hygiene habit. Dirt spreads diseases, because germs thrive in it. They move about with the dust in the air, so a dirty man is easily attacked with diseases. The man, who has a clean body and puts on clean clothes, is free from dirt and dust, and no disease can attack him easily. Daily bathing is a good habit. It keeps our body clean. We should keep our clothes, beddings, food, utensils, and all other things neat and clean. No dirt should be allowed to gather near our houses. We should also keep our teeth and nails clean. We should remember that cleanliness is next to godliness.

Eye Care: We should take great care of our eyes. Both inadequate light and excess of light are harmful to our eyes. Eyes become fatigued by study and require some rest. Bathing the eyes with cold water at night is a good hygiene habit.

Other Measures for Good Health:

Regular Exercise: Regular physical exercise is necessary to keep good health. Walking in the open air every morning and evening strengthens the muscles of the limbs and quickens the circulation of blood. A game every day before sunset is very advantageous. A man, taking regular exercise, will be much better fitted for the duties of life than a languid bookworm will.

Pure Air: The first requisite is pure air. To secure good health we must have a sufficient supply of fresh air. For this we should keep the environment clean.

Proper Sleep: Many people sleep too much. This renders them indolent. On the other hand, a zealous student goes to the opposite extreme. Both of these practices injure health. ‘Early to bed and early to rise’ is the best course.

Conclusion:

We must learn proper hygiene practices to preserve our health. Too much work or exercise, eating or drinking are injurious to health. A regulated life is very helpful to a sound health. Above all, the mind too, must be kept clean and pure.

Content Courtesy: https://www.importantindia.com/22150/health-and-hygiene/

The Rules of Good Yoga Etiquette

Yoga Class Do's and Don'ts for Beginners

Common sense and common courtesy are the cornerstones of good etiquette in any situation. Add in a healthy dose of respect for the people and places around you and a smidge of kindness and that about covers it, right?

Right, but if you’re nervous about starting yoga, knowing more about a few issues that are specific to yoga classes and studios can go a long way toward making you feel more comfortable.

So read up and then head over to your local yoga studio with confidence.

#1 - Remove Your Shoes:

Most yoga studios have a place for your shoes right by the front door. Since people will be walking around the studio barefoot, it is most hygienic if everyone takes off their outdoor shoes first thing. If you're taking yoga at a gym, remove your shoes before you enter the yoga room.

#2 - Silence Your Cell Phone:

Make a habit of doing this as soon as you get to yoga class. You will be quite embarrassed if your phone rings during class. If this happens (and it has even happened to me), I advocate owning up and going to turn the ringer off immediately. Some teachers prefer may that it just be ignored and will let you know of their preference. Never ever answer the phone or send texts during class.

#3 - Arrive On Time:

Arrive at least 10 minutes before the class is scheduled to start so you have time to check in, put down your mat, and go to the bathroom of necessary.

If you do arrive late, don't enter a class more than 10 minutes late if it has already started. Wait for the next class or another day.

#4 - Respect Others' Mat Spaces:

When we asked yoga students what their biggest pet peeves were, "people stepping on my mat" was the top answer. Yes, it's a pretty small thing and sometimes it's difficult in a really crowded room, but do your best to avoid stepping on other students' mats as you make your way through the room.

A lot of people see their yoga mat as a special, almost sacred place. Plus, they want to keep it clean.

If you attend a class that is usually crowded, place your mat pretty close to the person next to you so that there will be enough space for everyone. And always be willing to move your mat to make room for another student.

#5 - Respect the Teacher:

When you enter a yoga class, you sign on to respect the teacher for the next hour and a half. You may discover halfway through the class that you don't care for this teacher, playlist, or hour of the day. But you still should continue with the class, follow the teacher's instructions, take your Savasana, and chalk it up to experience. Walking out mid-class is only ok in rare circumstances.

#6 - Keep Variations Appropriate:

Keep in mind the level of the class you are attending. If it is an advanced class and some of the poses are too hard, it is fine to take a more basic variation of the poses being taught. Usually, the teacher will offer this option. If you are attending a basic class, stick to the basic versions of the poses so you don't confuse new students. The teacher will offer you the option to take a more advanced variation when appropriate. If you are adapting poses because of an injury, always be sure to let the teacher know.

When it comes time to take a vinyasa, always feel free to take either knees, chest, and chin and cobra or chaturanga and updog.

#7 - Go to the Bathroom During Resting Poses:

It is fine to leave class for a few minutes to go to the bathroom: There is no need to ask the teacher's permission. The best time to go is when there is a period of rest, either in child's pose or downward dog. You will not earn your teacher's respect if you routinely dodge out during difficult poses or skip part of savasana.

#8 - Don't Skip Savasana!:

Your final relaxation in savasana is an important part of your practice. Don't plan to leave class early.

If you must, tell the teacher in advance and take a short Savasana before you go. Don't make a habit of this.

Content & Image Courtesy: https://www.verywellfit.com/yoga-etiquette-3566740

5 Fueling Tips to Transition From the Gym to the Outdoors

Spring brings warmer weather, sunnier days and the opportunity to take your workout outside. Transitioning training sessions from the gym to the great outdoors comes with several considerations: where to go, what to wear, when to go and how to fuel.

Before you get outside, make sure your performance nutrition plan is ready for the new training environment.

These are the top five things to consider in terms of your nutrition when transitioning your workouts outside this spring:

#1 - Experiment Indoors

The gym is a great place to experiment with eating different types of fuel due to the close proximity to a restroom. When outside, consuming the wrong thing can leave you in the nearest bush taking an undesired ‘nature break.’ To prevent GI issues, make sure your fueling methods are tried and true before taking them outside. For best results, start with what you know works and slowly add new things to the routine as you adapt and progress.

#2 - Stash It

Inside, workouts are largely stationary, so you can keep your fuel nearby. When on-the-go outside, you’ll need to carry it with you. There are a few options for this: Stash it on your person (inside pockets or spandex), use a pack (water bottle with pouch, waist belt, backpack) or hide it along your route if you’re doing an out-and-back or lap-style course.

#3 - Element Exposure

Food being brought outside is subjected to the elements. Make sure the ingredients hold up to rising temperatures without melting (sorry, chocolate) and/or spoiling. If you drop food at a location along your route, make sure the ants won’t get to it before you do. If carrying food on your person, make sure it won’t get overly bruised or smashed. When driving to a destination workout such as a tennis court, group ride or trail, pack a cooler with ice to keep things fresh while you work out.

#4 - Ramp Up

Spring season can lead to a significant ramp up in activity level — temps are nicer, days get longer, races near and more friends want to get outside. Make sure your fueling practices match your increase in activity. Workouts lasting 90 minutes or longer need to be fueled with 30–60 grams of carbs an hour along with recovery fuel to replenish your body’s stores.

Also Read: How Energy Drinks Affect Your Body Within 24 Hours

#5 - Make It Social, Within Reason

Group workouts are a great motivator for getting outside, but make sure to keep the focus on the training, not the food. Many groups meet at a local café or coffee shop, promoting the purchase of a beverage, snack or meal. Some training groups even end with a social happy hour. While fun, these stops can work against you. Wherever your fuel source is coming from, make sure that it supports the effort you’re putting in — along with your lifestyle and health goals.

Overall, transitioning from winter indoor workouts to sunny outside training can be, well, a breath of fresh air! With a little extra thought to your nutrition strategy, you can keep your body fueled to match your spring fitness goals.

Content & Image Courtesy: http://blog.myfitnesspal.com/5-fueling-tips-to-transition-from-gym-to-outdoors/

The Third Eye or Ajna Chakra in Yoga

Let's be clear: doing yoga or meditating is not going to cause you to suddenly sprout another eye. The third eye is part of what is called "the subtle body," which means that while it can't be seen, it's an important force in governing how prana (energy) moves within the body. Some yoga practitioners choose to embrace the idea of the subtle body and find that it helps them stay balanced, healthy, and happy.

Other people find that this approach doesn't make sense to them or is too esoteric. Both types of yoga students can still benefit a lot from the physical practice of yoga, even though they may come to it from different angles.

So Where Is This Third Eye?

Your third eye is located in the center of your forehead. It is the site of the ajna chakra, which is associated with light, perception, and intuition. Chakras can become unbalanced when they are blocked, which may cause a person to feel like the areas influenced by that chakra are not working properly.

Meditation and yoga are prescribed to remove the blockage. When meditating, make the third eye your focal point. You can use it as a drishti by turning your eyeballs toward it with the eyes open or closed. Or you can just concentrate on the center of the forehead while repeating the mantra "om" (the seed syllable associated with the ajna chakra) either in your mind or out loud.

Poses for the Third Eye:

Yoga poses that stimulate the forehead can also be useful. Child's pose is a good choice because it is done with the forehead on the floor. Because it's a resting position, you can stay in it for several minutes if you want to. The forward bending variation of pigeon is also a pose where you can stay for a while.

If your forehead doesn't come to the floor, put a block under it so that it has something to rest on. Ajna chakra also comes into contact with the floor when you are preparing for prone positions like low cobra and locust. Though these preparatory positions are usually transitory, you can choose to linger in them if you want to.

Seated forward bends also offer the opportunity to bring the third eye to the floor. If your forehead doesn't quite make it there, use a block under it for support. Try upavistha konasana and baddha konasana this way. In paschimottanasana, put the block on your legs.

For standing poses, try eagle, in which you can bring your thumb to your third eye as you forward bend. In fact, you can bring the arm position from eagle into a number of other poses. It works well and allows you to make contact with the third eye in warrior III, humble warrior, and cow face pose, for example.

Content & Image Courtesy: https://www.verywellfit.com/what-is-the-third-eye-3566789

6 Simple Tips for Running Uphill Strong

If you’re planning to tackle a trail race this summer — like one of the Under Armour Mountain Running Series races — going uphill is a necessary evil. Trail runs, by nature, are almost never flat and most involve pretty intense ups and downs. So prepping for a race means adding hills to your routine, even if that means your average minutes-per-mile drops to accommodate those climbs.

Former track star and current Under Armour athlete Sarah Cotton made the switch to ultra-running only a couple of years ago and had a lot to learn about flowing up and down trails after already running for hours. “Running uphill is the number 1 best cardiovascular exercise or workout that you can get for your body without impacting your muscles a ton for recovery. It’s so good for that,” says Kaci Lickteig, a former Western States 100-miler winner and ultra-running physical therapist. Check out top tips from her and Cotton for uphill success.

#1 - Slow Your Breathing

“When I started running a lot more in the mountains, the biggest thing that I noticed is that your heart rate elevates a ton when you run uphill and that can make you start to panic,” says Cotton. “You’re going up a hill, your heart rate shoots up and you’re thinking you shouldn’t be breathing that hard. So the biggest thing is to try to calm your breathing down as much as possible, but be OK with your heart rate going up and not letting that panic you. Trying to stay calm is the biggest thing.”

#2 - Take a Hike

If you’re new to running, uphills can be extremely challenging, and it may be impossible to keep your breathing calm and heart rate in a reasonable zone. So rather than pushing beyond your limits, add hiking into your regular runs. Do a normal mile or two run to get to an extremely uphill trail and then hike the trail. Each time you go up, try to get a bit faster, pushing the pace on any flatter sections. Gradually, you’ll build to running, but when it comes to hills, take your time easing into the practice.

#3 - Add Step-Ups To Your Gym Route

You should be strength training, especially if you’re a trail runner, since you’re often using more muscle to make it over obstacles than you might as a road runner. So, when you’re hitting the gym, incorporate heavy lifts like squats (Lickteig’s favorite) but also incorporate box step-ups into your routine to make getting over obstacles on the trail easier. Use a roughly knee-height step or box, and just run through a series of step-ups, focusing on lifting your leg straight up to make the step, versus turning your hip out to the side. (If you need to twist at the hip, your hips are likely too tight — add some mobility to your daily routine!)

#4 - Practice Good Posture

“Make sure you’re not collapsing your chest: Maintain a good, upright posture. Keep your eyes looking up toward the top of the hill and emphasize driving your knees and your arms,” says Lickteig. “You really want to focus on doing that, and it will lead you into a good hip/knee posture and gait.”

Also Read: Closed Chain Exercise For Legs and Knees

#5 - Run, Repeat

Sadly, you’re going to have to get a little boring by adding hill repeat workouts to your routine. Once a week, find a local hill — preferably on a trail — and do a few reps up and down. “Get out and do hill repeats: That’s the only way to get better and more efficient at going uphill,” says Cotton. And practice good form!”

#6 - … But Don't Do Up- And Down Hill Repeats Together

Lickteig cautions against using your uphill and downhill repeats at the same time. Because downhill running is a heavy load on your muscles, you should avoid doing both in the same workout. Use the downhills as recovery, either running slowly and carefully or even walking down. Your best strategy might be to find a tough uphill that’s looped with a gradual downhill — often, that looks like a straight up-and-down hill, and then a switchback-filled trail to make it back down.

Content & Image Courtesy: http://blog.mapmyrun.com/6-simple-tips-for-running-uphill-strong/

The Meaning of Om and How It Is Used in Yoga

Om is a very simple sound with a complex meaning. Om is the whole universe coalesced into a single word, representing the union of mind, body, and spirit that is at the heart of yoga. Often chanted three times at the start and finish of a yoga session, the sound of om is actually three syllables - a, u, and m.

The Power of Om:

Om is an ancient mantra that is used in Hinduism and Buddhism, among other faiths.

In the Hindu tradition, the sound om is said to contain the entire universe. It is the first sound from the beginning of time, as well encompassing the present and the future. As such, its importance and power are difficult to overstate. It is also a seed syllable, used as a building block for other mantras. In the chakra system, it is connected to ajna chakra, the third eye, which represents intuition and self-knowledge. 

Om in Yoga:

In a yoga setting, the chanting of om at the beginning of class ushers practitioners into the time and space that is about to be spent on the mat or in meditation. Likewise, an om at the end of class signifies that your physical practice has ended and it is time to reenter society. Chanting with a group of people also serves to unify the group and create a sense of community. As you feel the vibration of the chant and lose the sound of your own voice amongst those of your classmates, it's possible to feel at one with other people and even with the universe.

The Science of Om:

Scientists have begun to research the effects on the brain of the vibrations created by chanting. A small 2011 study specifically evaluated the effects of using om as a mantra by taking functional MRI scans of the brains of participants as they chanted om and also the sound "ssss" as a control.

The brain activity the researchers observed during the om periods was similar to that created by vagus nerve stimulation, which is used to treat depression and epilepsy. Although these results are considered preliminary, they still offer scientific support for the positive effects many people experience from chanting om. 

The Om Symbol in Yoga:

The om symbol has become the unofficial logo of yoga. You'll see it on mats and tee shirts, painted on studio walls and tattooed onto the bodies of yogis. It's such a ubiquitous image in the yoga world that it's easy to forget that its significance goes beyond proclaiming your love for all things yoga. The origin of the symbol is not known, but it is said to represent four states of consciousness: deep sleep (unconsciousness), dreaming, wakefulness, and bliss (samadhi).

Pronunciation:

Sometimes om is taught with a long o sound followed by a vibrating m. Others prefer to separate the a and u sounds, so it's more of an ah-oo-mm.

Content & Image Courtesy: https://www.verywellfit.com/the-meaning-of-om-3566806

8 Common Side Effects of Weight Loss Nobody Talks About

When we begin a weight-loss journey, we often have a vision of what our body and life will be like when we reach our goal weight. But the reality is typically different.

“Weight loss is something that, for people who need it, can make a huge positive impact in their lives, physically and psychologically. But weight is such a complicated and publicly visible matter that sometimes weight loss is a mixed blessing,” says Patrick O’Neil, PhD, director of the Medical University of South Carolina Health Weight Management Center.

Here is how to handle eight typical consequences of losing weight that nobody tells you about:

#1 - Excess Skin

Dropping a lot of weight can lead to loose skin. “If you’re losing a significant amount of body fat, that body fat has been under your skin protruding and helping to keep the skin taut,” O’Neil explains. Depending on your genes, age and how much weight you lost, your skin will recover somewhat, he adds. Resistance training to build muscle can help some, so try that first. You may also choose to talk to a plastic surgeon about surgery to remove the skin.

#2 - Living In Your Old Body

When you grow up being teased for being heavier, “you incorporate that as part of your self image,” says Sofia Rydin-Gray, PhD, behavioral health director at Duke Diet and Fitness Center. “When you lose weight, unless you develop a realistic image of yourself, you may continue to think of yourself as a bigger person.” Movement is a great way to help tune into your body, she adds. Or consider keeping one piece of larger clothing and putting it on to see how much bigger it is now. Looking at photos of you at your starting weight may also help you see the changes in your body.

#3 - Comments From Friends & Family

“Often weight plays more of a role in some relationships than we might appreciate at first,” O’Neil says. Your friends and family may not always be supportive of your weight loss. If someone questions why you’re no longer eating certain foods or always going to the gym, explain why losing weight is important to you. If a friend says you’re getting too skinny, say, “Thanks for your concern, but I’ve spoken to my doctor, and I’m at a healthy weight for me.”

#4 - Attention From Strangers

Often when women lose weight, they find they get more attention from men. If this is discomforting, you feel vulnerable or you fear relationships and intimacy, speak to a therapist. “Clients sometimes say the fat has been a protection,” O’Neil says. “Oftentimes there are other issues bound up in that. In some cases, there may be a history of sexual abuse.” It’s important to work through those things with a professional.

#5 - Realizing Life isn't that Different

When researchers studied 1,979 overweight and obese adults over four years, they discovered weight loss was associated with a reduction in health risks but not with psychological benefits. “When you’re in the active weight-loss phase, it’s the honeymoon period where you are seeing results and gaining confidence,” Rydin-Gray explains. “When you are in maintenance, you’re not getting that regular feedback.” And you may not land that job or have your girlfriend propose like you thought you would. Think back to why you wanted to lose weight — what were your deeper motivations? It can help to explore what you feel is missing in your life and the barriers to achieving those things with a therapist.

Also Read: 9 Foods You Should Never Eat

#6 - Worry That It's "Not Real"

When you have lost weight in the past and later regained it, you may think you “can’t” lose weight. If you think your current weight loss isn’t real, listen to your self-talk and come up with counterpoints, O’Neil suggests. Pretend the weight loss is real — how would you behave differently? Why not do that now? Remember, too, that you have tools and skills you have used to lose the weight. Keep using those and it will be real, Rydin-Gray adds.

#7 - Marriage Conflict

Shedding pounds after the wedding can cause your partner to feel threatened and insecure, leading to tension in your marriage, according to a study in the journal Health Communication. Talk to your partner if you sense this may be happening. Ask what their concerns are and talk together about how to address those concerns. If you think it’s best, see a couple’s therapist together.

#8 - You Still Need to Work

“Losing weight is one challenge; keeping it off is a whole new challenge,” O’Neil says. By now many of the skills you adopted in order to lose weight are habits, so keep them up. And be prepared to face setbacks. Identify the most critical pieces of your weight-control program that you can do if your weight starts to trend upward.

Content & Image Courtesy: http://blog.myfitnesspal.com/8-common-side-effects-weight-loss-nobody-talks-about/

Tree Yoga Pose (Vrksasana)

Vrksasana clarifies just how challenging it can be to stand on one leg.

(vrik-SHAHS-anna)

vrksa = tree

Tree Yoga Pose (Vrksasana): Step-by-Step Instructions

Step 1:

Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.

Step 2:

Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.

Step 3:

Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.

Step 4:

Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.

Step 5:

Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Tree Yoga Pose (Vrksasana) Information:

Sanskrit Name: Vrksasana

Pose Level: 1

Contraindications and Cautions:

• Headache
• Insomnia
• Low blood pressure
• High blood pressure: Don't raise arms overhead

Modifications and Props:

You can stand with your back braced against a wall if you feel unsteady in this pose.

Deepen the Pose:

As with Tadasana , you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.

Preparatory Poses:

• Baddha Konasana
• Utthita Trikonasana
• Virabhadrasana II

Follow-up Poses:

• Standing poses

Beginner's Tip:

If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.

Health Benefits:

• Strengthens thighs, calves, ankles, and spine
• Stretches the groins and inner thighs, chest and shoulders
• Improves sense of balance
• Relieves sciatica and reduces flat feet

Partnering:

If you are practicing Vrksasana with arms raised overhead, a partner can help you lift and lengthen your arms. First raise your arms perpendicular to the floor. Have your partner stand behind you and press inward against your outer upper arms, then lift your outer arms toward the ceiling. At the same time, draw your inner arms downward, from the wrists to the tops of the shoulders.

Variations:

Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.

Content & Image Courtesy: https://www.yogajournal.com/poses/tree-pose

Ten Health Benefits of Sex

Type "sexual health" into a search engine, and it is likely that you will be bombarded with pages of articles covering anything and everything, from sexual norms and advice on relationships, birth control, and pregnancy, to information about STDs and how to avoid them. What is less often discussed, however, is the abundant physical and psychological health benefits of sex. We have put together a list of the top health benefits of sex, as backed up by science.

Sex has numerous physical and psychological health benefits.

In exploring just how sex affects the mind and body, the list of potential benefits appears to be endless.

Aside from reproduction, pleasure, and intimacy, sex seems to have a positive impact on many life areas, including work, physical and cognitive performance, marriage, and happiness into our senior years. Sex may also have a positive effect on certain organs and conditions, as well as a preventive effect on some diseases.

For example, a recent study published in the Journal of Management found that maintaining a healthy sex life at home might boost job satisfaction and engagement at work.

Sex may also play a fundamental role in preserving a happy marriage, according to research published in Psychological Science. Partners are suggested to experience a sexual "afterglow" that lasts for up to 48 hours following sexual intercourse. This afterglow is associated with higher levels of long-term relationship satisfaction.

Sex is also considered a significant form of exercise. Sex burns around 85 calories, or 3.6 calories per minute, according to a study published in PLOS One.

These few examples are a drop in the ocean of the numerous health benefits of sexual activity and masturbation that are presented in studies from around the globe. Medical News Today provide the low-down on the top evidence-based health benefits of sex.

1) Improves Immunity:

Participating in sex one to two times per week appears to be the optimum frequency to boost the immune system, according to research published in Psychological Reports.

Scientists can test how tough our immune systems are by measuring levels of an antibody called immunoglobulin A (IgA) in saliva and mucosal linings.

Study authors Carl Charnetski, from Wilkes University in Pennsylvania, and his colleague Frank Brennan found that people who had sex once or twice per week had a 30 percent increase in IgA. However, the same results were not seen in individuals who had sex more or less frequently.

Clifford Lowell, an immunologist at the University of California-San Francisco, says that people who are sexually active are exposed to more infectious agents than individuals who are not sexually active. The immune system responds to these infectious agents by producing more IgA, which may protect against colds and flu.

For those of you who have sex more or less frequently than the optimal amount, fear not. According to another study by Charnetski, petting a dog can also significantly raise IgA.

2) Good For The Heart:

Physical activities that exercise the heart are good for your health, and this includes sex. Being sexually aroused increases heart rate, with the number of beats per minute peaking during orgasm.

Men who have regular sex are 45 percent less likely to develop heart disease.

Men, in particular, have been shown to benefit from the effect of sex on the heart. A study published in the American Journal of Cardiology, involving men in their 50s, suggested that men who have sex at least twice per week have a 45 percent reduced risk of heart disease, compared with men who have sex less frequently.

The American Heart Association say that heart disease should not affect your sex life. Heart attacks or chest pain caused by heart disease rarely happen during sex and, for the most part, it is safe to have sex if your heart disease has stabilized.

The heart's response to sex is comparable with mild to moderate effort encountered in daily activities, according to research published in the European Heart Journal. If you can take part in activities that have a similar impact on the heart - such as walking up two flights of stairs - without chest pain, then you can usually assume that it is safe to have sex.

More research is currently needed to draw connections between specific cardiovascular conditions and sex, particularly for women and older adults.

3) Lowers Blood Pressure:

Research conducted by Michigan State University and published in the Journal of Health and Social Behavior found that sex in later years might reduce the risk of high blood pressure - at least for women.

Women in the study aged between 57 and 85 years who found sex pleasurable or satisfying were less likely to have hypertension. However, male study participants who had sex once per week or more were twice as likely to experience heart problems than men who were sexually inactive.

In another study published in Behavioral Medicine, researchers found that the act of hugging can help a person to maintain a healthy blood pressure.

According to the American Heart Association, high blood pressure increases the risk of heart attack and stroke and can also affect your sex life. High blood pressure has an impact on blood flow throughout the body and can prevent enough blood flowing to the pelvis.

In men, high blood pressure can lead to erectile dysfunction and in women, high blood pressure can lower libido and reduce interest in sex. It is considered safe to have sex if you have high blood pressure. However, if you are concerned or are having problems in the bedroom, seek advice from your doctor.

4) Relieves Pain:

A headache may often be used as a reason to avoid sex. However, before you reach for the painkillers, neurologists have found that sexual activity can relieve head pain associated with a migraine or cluster headache in some people.

Sex has been shown to ease the pain associated with migraines and cluster headaches.

The research was conducted by the University of Munster in Germany and published in Cephalalgia. In individuals with a migraine, 60 percent of people reported an improvement in pain after sexual activity, while 37 percent of people with a cluster headache reported an improvement.

The University of Munster researchers explain that sex triggering the release of endorphins is the mechanism behind the pain relief. Endorphins are the body's natural painkillers and are released through the central nervous system, which can reduce or eliminate pain the experienced with a headache.

In other research published in Pain, women were found to experience reduced pain sensitivity and had an increased pain tolerance threshold when experiencing pleasure through vaginal self-stimulation.

5) Reduces The Risk of Prostate Cancer:

Men who frequently ejaculate could be protected against prostate cancer, the most common cancer among men in the United States.

Research led by Michael Leitzmann, from the National Cancer Institute in Bethesda, MD, and published in JAMA, discovered that men who ejaculated 21 times per month or more were a third less likely to develop prostate cancer than men who ejaculated between four and seven times per month.

Leitzmann and team have a number of theories as to why increased ejaculation may help to prevent prostate cancer.

The first theory is that frequent ejaculation may allow the prostate gland to clear out carcinogens, and materials that may orchestrate the development of carcinogens. Another theory suggests that regular drainage of prostate fluid stops crystalloid microcalcifications - which are associated with prostate cancer - from developing in the prostate duct.

Men who have more than 12 ejaculations per month may also benefit, although the researchers note that at this point, the research would not warrant recommending men to change their sexual behavior.

6) Improves Sleep:

Do you have trouble getting to sleep at night? Sexual activity could be just what the doctor ordered.

Some of the chemicals released during sex may help you to fall asleep more easily.

Insufficient sleep is a public health problem, according to the Centers for Disease Control and Prevention (CDC). Around 50 to 70 million adults in the U.S. have a sleep disorder.

Sex could be the answer to help you achieve the recommended 7 to 9 hours of sleep per night.

During sex and orgasm, a cocktail of chemicals are released in the brain, which includes oxytocin, dopamine, and a rush of endorphins. Oxytocin, also known as the "cuddle hormone," facilitates closeness and bonding, and it surges during sex and orgasm in both men and women.

After orgasm, it is thought that the effect of oxytocin, combined with the release of the hormone prolactin (which is linked to the feeling of satiety and relaxation), makes you feel sleepy.

In women, a rise in estrogen levels during sex has been shown to enhance their REM cycle, according to a study published in the Journal of Women's Health.

In men, the prefrontal cortex - the area of the brain associated with alertness, consciousness, and mental activity - "switches off" after orgasm. According to a study published in Neuroscience & Biobehavioral Reviews, this process is connected with the release of oxytocin and serotonin, both of which have sleep-inducing effects.

7) Relieves Stress:

Stress can cause all kinds of health problems, from headaches, problems sleeping, muscle tension, and upset stomach, to more severe conditions, including a weakened immune system and chronic depression.

Evidence published in Psychosomatic Medicine demonstrated that physical or emotional intimacy in couples is associated with reduced stress levels.

A study published in Biological Psychology found that people who engaged in penetrative sex experienced lower stress-related blood pressure when public speaking than individuals who had masturbated or had non-coital sex. Participants in the study who abstained from sex had the highest blood pressure levels triggered by stress.

Stuart Brody, a psychologist at the University of Paisley in the United Kingdom, hypothesized that the calming effect might be caused by the release of the "pair-bonding" hormone, oxytocin.

Also Read: A Beginner's Guide to Meditation

8) Boosts Brain Power:

Research published in the Archives of Sexual Behavior suggests that frequent sex may improve women's memory. Results from a computerized word-memory task found that women who had penetrative sex had better memory recognition of abstract words.

Frequent sex may improve a woman's ability to memorize words.

The researchers note that at this stage, it is unclear whether sex improves memory or if better memory leads to more sex. However, they say that sex may improve memory by stimulating the creation of new neurons in the hippocampus - the region of the brain that is involved in learning and memory.

Another study, by the University of Amsterdam in the Netherlands and published in Personality and Social Psychology Bulletin, found that thinking about love or sex has different effects on our brains.

Thinking about love activates long-term perspective and global processing, which promotes creative thinking and interferes with analytical thinking. However, in contrast, thinking about sex triggers short-term perspective and local processing, which then promotes analytical thinking and interferes with creativity.

9) Increases Lifespan:

Do you want to live longer? Sexual activity could hold the key to a longer life.

A study published in The BMJ concluded that sexual activity might have a protective effect on men's health.

The researchers tracked the mortality of almost 1,000 men aged between 45 and 59 over the course of 10 years. They found that risk of death was 50 percent lower in men who frequently had orgasms than men who did not regularly ejaculate.

Other research also concluded with similar results. A 25-year study published in The Gerontologist determined that in men, frequent intercourse was a significant predictor of longevity, whereas in women, those who reported past enjoyment of sex lived longer.

10) Boosts Self-Esteem:

In addition to all the physical benefits, having frequent satisfying sex may improve emotional wellness.

People who enjoy casual sex tend to report higher self-esteem and well-being.

Research published in Social Psychology and Personality Science found that among college students, those who enjoyed casual sex reported higher well-being and self-esteem levels, compared with students who did not have casual sex.

On the other side of the coin, according to a study published in the Journal of Adolescent Health, women with higher self-esteem reported having more satisfying sex, including having more orgasms.

These are just some of the many benefits that sex can have for your health. While sex can be a pleasurable and exciting activity, it is important to remember that practicing safe sex can reduce the risks of contracting STDs, as well as helping to avoid unplanned pregnancies.

Content & Image Courtesy: https://www.medicalnewstoday.com/articles/316954.php