Healthy Bones for Men and Women Alike

by Baxter

Man and Woman by Marie Lossky

Upon reviewing our blog this morning on the topic of thinning of the bones or osteoporosis, and its precursor osteopenia, I found we had discussed the condition quite a few times, with some posts looking at the very technical aspects of diagnosis, Wolff’s law and other helpful concepts (see What is Osteopenia? And How Can Yoga Help?). However, my motivation for investigating the topic one more time arose out of preparing for a Teacher Training workshop I led over the weekend in Berkeley.  I was teaching to a group of 18 yoga teachers attending a post-graduate program in yoga therapy at the Niroga Institute. Over the course of the weekend, we covered topics ranging from basic skeletal anatomy to diseases and illnesses like arthritis, scoliosis and osteoporosis. And in preparing for the seminar, I purchased Yoga for Osteoporosis by Loren Fishman, MD and Ellen Saltonstall, and read, with great interest, the first several chapters that lead into their recommendations of yoga poses for osteoporosis.

There were several points that jumped out at me that I feel are worthy of repeating or, in some cases, sharing for the first time on these pages. First off, there is the perception that I believe still exists among the general population that osteoporosis is primarily a problem for women, and so men immediately tune out when the topic comes up. I’d recommend you tune back in, fellas! The following statistics are compelling for me as a man to start addressing prevention of osteoporosis in my own life:

While it is impressive that one in two women over 50 have an osteoporosis-related fracture, it is still quite impressive that one in four men over 50 will also experience an osteoporosis-related fracture.  More men over 50 will sustain a hip fracture due to osteoporosis than will develop prostate cancer (this was shocking to me!)  How come this is not being announced all over the country! And the mortality rate in the first year after a hip fracture is 25%! That’s right, one in four adults who sustain a hip fracture will be dead and gone within the 12 months that follow the break.

So, it is now clear to me that this condition is of equal concern for both men and women and has profound and serious consequences once it develops. The typical recommendation, still found on all of your standard info outlets, is for patients with osteoporosis or at risk for osteoporosis to do weight-bearing, impact exercise ( like walking and running) to stimulate bone growth.  The trouble with this, as Nina notes in her evaluation of the Fishman early protocol for osteoporosis (Friday Q&A: Is Loren Fishmans Osteoporosis Sequence Safe?), is that this approach can actually worsen other conditions we often have as we get older, like osteoarthritis.

But the great news that I shared with my aspiring yoga therapists is that low-impact practices like yoga asana may be as effective as older, mainstream recommended practices, like walking, hiking, aerobics and such, with less chance of worsening conditions like arthritis. The research data that shows that we can stimulate new bone growth along lines of stress by holding poses for between 8-72 seconds is, for me, the pivotal nuance to add to the yoga practice you are already doing. Because of this, I have been working recently with holding postures for 30-60 seconds, depending on the physical demands of a given pose (for example, holding Downward-Facing Dog for 60 seconds while holding Hand to Foot pose (Hasta Padangustasana), a much more demanding pose on many levels, for 30 seconds).

Remember that engaging opposing muscle groups while doing the pose increases the stimulation of the underlying bone cells that make new bone. So, in Downward-Facing Dog I consciously engage the muscles around all the joints I can think of: wrists joints (the third most commonly fractured joint in osteoporosis), elbows, shoulders, hips (the second most commonly fractured joint in osteoporosis and the one with the gravest consequences), knees and ankles. And because the vertebrae of the spine are the number one area of fracture in osteoporosis and often lead to chronic, debilitating pain, I have been adding in accessible back bends, like Locust pose, low Cobra pose and Bridge pose, which engage the extensor spinae muscles that attach along the entire length of the spine, and therefore each vertebrae, and holding these poses for 30-60 seconds.

Fishman also notes that while the mainstream medical community has often warned about twisting actions for osteoporosis, as they could lead to vertebral fractures, he and Saltonstall have continued to include simple, basic twists, like seated Sukhasana twist, in their protocols. He believes they may actually be stimulating vertebral bone strength. And the main caution in doing yoga if you already have osteoporosis or osteopenia (precursor to osteoporosis) is avoiding or modifying deep forward bends, which can increase your chances of vertebral fractures.

So, the take home messages for my trainees and all of you:

• Osteoporosis affects both men and women as we age, and it is easier to prevent than it is treat it, so get your yoga going, especially you fellas!
• A well-balanced yoga practice, done on the feet or hands or both, is a “simple, silent, inexpensive, and impact-free (for those with arthritis) way of applying force…” to build bone. 
• Holding your poses for 30-60 seconds is the key adaptation in transforming any yoga asana practice into a bone-building practice, even for your limbs that may not be bearing weight (such as your arms in Warrior 2, for example).
• If you already have a diagnosis of osteoporosis or osteopenia, minimize or avoid forward folding poses.

Live long and have strong bones!

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Friday Q A Psoriasis and Yoga

Q: I'm personally concerned by psoriasis if you can write something about this it would be really great.

A: Psoriasis, probably due to so many TV ads about over-the-counter treatments over the years, is a word most of us have heard before. “The heartbreak of psoriasis” still rings in my ears when I think about those ads! But what is psoriasis, really, and how could yoga practices influence its course?

Psoriasis is primarily a skin condition that has a very distinct pattern, which involves thickened patches, called plaques, which often, but not exclusively, appear over the boney areas around the joints. You may have even seen someone with this affecting their elbows, as this is likely the area of the body that would be exposed to your view, especially in short-sleeve shirt seasons. According to the Mayo Clinic:

“Psoriasis is a common skin condition that changes the life cycle of skin cells. Psoriasis causes cells to build up rapidly on the surface of the skin. The extra skin cells form thick, silvery scales and itchy, dry, red patches that are sometimes painful.”

Some would consider the patches unsightly, perhaps, but is likely the itching and pain that are going to be of more importance in leading to treatment of the condition for those who have it. It is a chronic condition without a cure at this time. Treatments your doctor may offer are directed at addressing the plaques and stopping the skin cells from growing so quickly. Even over the counter steroid creams and exposure of the skin to natural sunlight may help. 

In addition to plaques on the joints, patches of psoriasis can also occur on the neck, in the scalp, in the folds of flesh, such as under the breasts, and on the fingernails. This varies from person to person. You are usually encouraged to seek medical attention if your patches go beyond simple itching and are painful and uncomfortable, if they interfere with your daily activities, or if you find the appearance troubling.  

Although not fully understood, psoriasis is at least partly an autoimmune disease, where your immune system mistakes your cells for outside invaders. In this case, your specialized white blood cells known as T cells attack your healthy skin cells by mistake and start the inflammatory ball rolling. Yoga has been shown to have a beneficial effect on supporting a healthier immune system, so this may be one way in which yoga could be of benefit to psoriasis sufferers.

It also turns out that certain “triggers” can lead to flares in these people. Some of these triggers include: trauma to your skin (for example, from bad sunburns, scrapes, insect bites, or cuts), acute infections, heavy alcohol use, smoking, and even cold weather and good old stress. As we have often written about here at YFHA, yoga has been demonstrated to reduce stress levels, and the mindfulness skills of yoga could lead to improved self awareness that could improve your chances of identifying a trigger sooner and addressing it before it worsens you skin condition. Yoga practices can also support changing unhealthy lifestyle choices, such as smoking, and could help alcoholism and/or heavy alcohol use.

Some of these triggers also turn out to be risk factors for developing psoriasis in the first place, such as unaddressed stress and smoking. In addition, a family history of one parent or both parents having psoriasis is the biggest risk factor for developing it yourself. Obesity is another risk factor, as is serious infection like HIV, or people with recurring infections, such as ongoing strep throat. Yoga, again, can be helpful in addressing stress, smoking and can be helpful in some instances if you desire to lose weight.

It has also been observed that people with ongoing psoriasis can lead to other quality of life issues that put you at greater risk for low self-esteem, depression, or social isolation. The successes one might experience in a regular yoga class might lead to improved self-esteem, and regular attendance of a public class could help combat social isolation. And depression has been studied and found to improve with yoga, so even more reasons for adopting a regular practice! 

Finally, there is a complication of psoriasis known as psoriatic arthritis, in which the psoriasis causes the same kind of damage to your joints as regular arthritis, leading to pain and dysfunction in your joints. This can be debilitating in more extreme cases. We have written about how yoga can be beneficial for arthritis in these past posts, so to learn more about yoga for arthritis, check out Yoga for Osteoarthritis and our posts on arthritis of specific joints, such as hands or spine (see How to Search).

The biggest caution for someone with active psoriasis who is just starting to do yoga would be making sure the poses you practice do not aggravate your skin symptoms. For example, if you had painful patches on your elbows, practicing forearm balance, which involves pressure and tension on the skin around the elbows, might not be a good idea—at least not while the area is painful or raw. This may seem like a common sense recommendation, but it seems worth stating just in case.

All in all, yoga seems like a good addition to the western medical treatments that someone with psoriasis is already receiving. I know of a few of my students who have psoriasis and they seem to be enjoying regular practice. And I would love to hear from any of our readers who have psoriasis. Has yoga had noticeable positive effects on the course of your psoriasis?

—Baxter

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A Guide To Choosing A Baseball Training Facility

By Kate McMahon

Constant practice is needed by those baseball athletes since this is a requirement for them. Even if there are no scheduled competitions and games ahead, it is important for them to undergo this to enhance further all their skills. This will be crucial so that they will know the right way of throwing and hitting a ball. With this, a baseball training facility Baltimore would be a must visit place.

It would be very important to go and look for a best place to do training to properly improve your skills. These facilities might be easier to look since there are many that can be seen within the locality. Certainly, many players would know these places so it will be best to ask recommendations from them.

The Internet can also be a very good source of reliable information. This type of medium may provide all required information that could be used to find those that are close to you. It is also a comfortable way of getting data and could be useful to know about a particular place.

Due to the vast number of these facilities, you might really have difficulty in picking one. Yet, there are factors that you can take into consideration for this field. You can easily weigh all your choices by gathering all information that is related closely to such facilities and might lead you to excellent decisions in the end.

Such places may also offer several training session that can be done indoors and outdoors. There would be disadvantages and advantages for each as well. Still, there would be several people who will choose that would fit each game. This could be affected as well by the present weather condition because the cold seasons would need everyone to stay warm inside.

There are different equipment in such places that can be used for a training sessions. Check the facilities properly so that you will be certain about the tools that are present. It will be essential that they would also use the latest advancements so that you can achieve better results in your practice.

There are also centers that can provide coaches for some players. They are willing to help create a proper program for these people to follow. This can be very helpful to the people who are still practicing so that they will stay on the right track and to aid them in reaching their goals.

It would be important that you should consider the rates for these facilities. Various centers likewise have different rates for each program or session that they will offer to the clients. Be certain that you will ask their rates and know what type of sessions could be availed so that you may decide to choose those that have reasonable prices.

Verify personally whether the baseball training facility Baltimore would be perfect for your needs. This is needed by any individual so that they will not be shocked on the kind of environment that could possibly await them for practice. You must also deal with their crew properly since you might be working with them as well.

About the Author:

Read more about How To Choose The Best Baseball Training Facility visiting our website.

At A Chiropractic Clinic Wilmington DE Pain Sufferers Often Find Permanent Relief

By Margaret Patterson

Pain is one of the ways in which the body makes it clear that it is injured or ill. Nobody should ever ignore pain, especially if it persists for more than a day or two. Unfortunately, the site where pain is experienced is not always a clear indication of the origin of the pain. Doctors often struggle to diagnose the underlying causes of pain, resulting in treatment that only aims to alleviate the symptoms. At a chiropractic clinic Wilmington DE practitioners believe that they have alternative solutions.

Treatment by a chiropractor is not considered part of the mainstream medical environment although many practitioners were medical doctors before they embraced the principles of this type of treatment. This type of treatment is based on the belief that many types of pain are caused by a spine that is not in proper alignment. Chiropractors therefore believe that relief from pain can be achieved by aligning the spine again.

By far the largest number of patients consulting a chiropractor complain of back pain and chiropractors have indeed been successful in helping the majority of these patients to live pain free. However, other conditions such as migraines, sports injuries, neck pain and arthritic pain have also been treated by chiropractors with a very high rate of success. Chiropractors do not consider themselves as the only professionals that can treat pain. Where necessary they will refer their patients to a doctor.

At the root of all chiropractic treatment methods is the firm belief that an unaligned spine causes great pressure to be exerted upon the nervous system. This, in turn, has a negative influence upon the immune system and it will be unable to function normally. By aligning the spine, therefore, the pressure upon the nervous system is relieved and the immune system recovers and help the patient to heal naturally.

Chiropractors have many treatment methods in their arsenal. In severe cases, where the spine has been unaligned for a long time, they may have to intervene physically by forcing each vertebra back into its original place. In most cases less severe treatment is required. A massage will often do the trick, or even the application of cold or hot compresses. No treatment method involves severe pain or discomfort, however.

Chiropractic beliefs and treatment methods have been the main subject of many official and academical studies. There is consensus that such treatment does not pose any danger to the patient. At most patients sometimes experience mild discomfort for a day or two. Chiropractic treatment is never invasive so there is no danger of complications developing. No drugs are ever used either, which means patients do not experience unpleasant side effects.

Chiropractors place a high premium on the value of preventive measures. To this end they teach their patients how to walk and sit correctly. Patients are also encouraged to take up low impact exercises such as walking or swimming to increase their flexibility and muscle strength. Regular stretching is also deemed important and sometimes even a change in the diet can help prevent pain.

An overwhelming majority of chiropractic patients express their complete satisfaction with the results that were achieved. Some patients experience immediate and lasting relief from pain after just one or two treatment sessions. Chiropractic treatment is becoming increasingly popular and more and more medical doctors embrace its underlying principles.

About the Author:

A chiropractor can help free you from your permanent joint or muscle pain. Whether it is muscular damage or maybe you have skeletal misalignment. Get the contact details for your local chiropractic clinic Wilmington DE area at http://www.optimalperformancechiro.com.

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Benefits Of Assisted Living Facilities In Maine

By Mattie MacDonald

There is usually a good feeling that comes with aging. One is relieved from the duties of raising and fending the children, as they are left to be their own. During this time though, the very person who formerly did a lot of on their own is unable to perform some of these duties. Since they cannot be neglected and be left to struggle on their own, the assisted living facilities in Maine are offered so that the comfort of the old is enhanced, even as they keep advancing in age.

Other than old age, there are also other people who might be suffering from disabilities. When this happens, you will be unable to do most of the things that you usually did on your own. Again, it is sometimes very hard for your relatives to take care of you. However, if you have never invested in these services, you might not know how they help you. Here, you will learn a few things regarding such services and how they can help you.

They assist the individuals and the family with the fundamentals. They do the major activities for you. You realize at times one may not even be in a position to maintain cleanliness and so they ensure that all this is done. There are also those who have issues of moving and you find that they may not even go to the toilet without assistance. They may also need to walk around and stretch, but need someone to support them. This is what these persons do on your behalf.

There are a number of diseases that crop up as one progresses in age. They therefore are often put on medication so that their health is checked. When they have grown this old, it may be difficult for some of them to remember the time they are supposed to take the medication. You find that these people keep them tuned so that they do not skip the prescription. They also feel the warmth and love due to having company around them.

Recreation is also very important. Most of the people in such situations might sink into a depression if they are not handled well. This is the reason it is very important to make sure that you provide an environment where they can also engage in recreation activities. There is no better place t do this than in assisted living facilities. They customize the services to match the abilities of the client.

They are highly supervised. They will need to be checked every now and then. During this time there are some who have difficulties speaking and therefore, they will need to have someone close to them when they signal. The best place for them to get such is in the assisted living facilities.

You need to get a relevant facility for your loved one. Ensure you pay them a visit in advance. Assess the kind of services they offer. If they are pleasant then proceed and take your loved one there.

With so many of them, you really might not know what is good before you sample them. The good thing is that you can always use a trick or two to vet them. Always remember that quality is the most important thing.

About the Author:

When you are looking for information about assisted living facilities in Maine, you can go to the web pages online here today. Details are available at http://www.siestahaven.com/about-assisted-living-bangor-maine.html now.

Race To The Peak Killington Boosts You Further

By Jose Moore

Many people like to challenge themselves. Some men and women focus on physical obstacles. Others are more enamored of mental fitness. In many cases, individuals try to address both. This impacts their performance in several other aspects of life. Participating in Race To The Peak Killington preparation and events helps you to become stronger as a person.

People who like training different muscles at once often use proven strategies. They may use a combination of routines to build different muscles in their bodies. This gives them a degree of core strength that would be impossible with just focusing on one muscle group. Endurance exercises focus on building stamina and strength. This allows people to face a number of obstacles.

A couple people persistently get ready just to improve. Others are proposing to surpass desires in a particular race. A couple do a movement for intense races to improve at situating commendably in marathons. Races draw out the best men and women have to offer. They can plan to be first at times. They might focus on basically completing the course. Usually, that is a test in itself because of the inclination and the partition. Regardless, they satisfy an imperative goal.

Tough difficulties are tiresome. They put more prominent requests on your lungs and likewise put your calves under more noteworthy weight, requesting more from muscles which on level trails would not encounter as much. It is typically a divine approach to work your legs and see exactly how high your stamina truly is. The runners who have done them before regularly retreat for additional boosts. They cherish the test and the excellence.

A tourist detour is always a delight. Individuals who run for long appreciate the excellence of nature. The pinnacle is a famous vacationer goal. It is usually a delight to see trees, blooms and more en route. This supports your mental stamina. It props you up notwithstanding when you would feel depleted. The common magnificence of nature moves you to accomplish more than anyone conventionally would.

A 5K run is an adequate test. It pushes people who have never run to complete it. Since it is more sensible that they will finish it, they have less reasons to avoid it. It is also extraordinary good for people who oftentimes race. Without a doubt, even the people who are getting ready for longer races gain from 5k races.

Individuals who have every single kind of capacity contend. Some like to climb. This pushes their muscles hard. Others like running. This is additionally testing. Some do a blend, moving at the pace that is perfect for their requirements. Nobody is compelled to run or walk in the event that they would prefer not to.

Racers at Killington typically have a huge amount of fun on the course. They may get prepared for days out after long extensions of work. This allows them to loosen up. After they accomplish the top, they obtain a gondola ride free to the base. This area is an acclaimed escape spot. Climbing or running the course can help you feel you are radiating energy.

About the Author:

If you are looking for the facts about Race to the Peak Killington contestants can come to our web pages online here. More details are available at http://www.killingtonbootcamp.com/index.html now.

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Guide On Choosing The Best Supplement For Macular Degeneration

By Brenda Lee

One of the main health problems affecting aged people is macular degeneration. Even though not all old people suffer from this eye disease, almost 20 percent of all old people suffer from it. This has made it one of the main threats to everyone in their sixties. The great thing is that there are specific medications and supplements which can be taken to reduce chances of the disease developing. Whenever you decide to buy the best supplement for macular degeneration, there are certain aspects you will need to think about.

One important consideration in buying macular degeneration supplements is expiry date. You ought to check the manufacturing and expiry date to be sure the medicine is still safe for human use. In order to be fully sure the supplement has not expired, check the bottle sealing to confirm if it has been interfered with.

Choose between tablets and capsules. It is scientifically proven that capsules are quicker to absorb when compared to tablets. Likewise, capsules rarely cause stomach upsets as it is the case with tablets. As a result, it is recommended you purchase capsules if you want to profit more from using vision degeneration supplements.

Determine how many of the tablets or capsules you are supposed to take per session. That is, confirm with the dealer to know how many capsules or tablets you should take per day and for how many sessions. These supplements include different amounts of nutrients and considering that each person can take different amounts of nutrients based on their health condition, knowing the amount of tablets or capsules to take will avoid you making mistakes.

Look for supplements that are rich in easily absorb-able ingredients. That means the supplement you select should have the right ingredients and in the right forms. Do check with your doctor to know what ingredients are best suited for your kind of health problem.

Look for high-grade products that are rich in the right ingredients and not fillers. Every eye deterioration medication that has dairy products, corn or wheat as ingredients should not be on your list to consider supplements since it will not be of any assistance. This is because such ingredients do not add much value to eye problems prevention.

Pick the right supplement brands that have been tested and proven to be safe and effective. Browse through several product reviews to familiarize with the most common brands of supplements. This will enable you to know exactly what kind of brand is mostly preferred by other customers and why it would be your best bet.

Finally, choose the right manufacturer for macular degeneration medications. Not every manufacturer who currently makes and sells supplements for treating eye problems can be trusted. Some manufacturers are just after making more sales out of each product they make and rarely considers the reaction of the end customer. Other manufacturers are in the business to help people with eye problems find lasting problems to their problems and always create high-quality products that can be relied on. It is up to you to make your selection decision wisely.

About the Author:

If you are looking for the best supplement for macular degeneration you should consider consuming saffron. To know more about this product, click the enclosed link to land you on the main page here http://www.persavita.com/product/saffron-2020-macular-degeneration-amd.

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Candida and Eye Floaters

Candida and Eye Floaters: No more eye floaters. Try these home remedies to get rid of eye floaters quickly. Safest way to remove eye floaters without a need to visit a doctor.

How To Choose Services For Stem Cell Rejuvenation Therapy

By Carl Thompson

The medical community is considered to be one of the most advanced field out there. Because they need to stay one step ahead of everything, it is essential to take care of everything. It will be helpful to consider the new therapies and the various choices present. New things have been utilized and new processes are also being used. These days, it would not be difficult to get treated. It would be imperative to choose the right one.

There are processes that are newly introduced and can be very useful. If you wish to make use of these things, it might be helpful to know what can benefit you and what is considered to be the future. There are many processes being used these days. It will be helpful to note the best ones like stem cell rejuvenation therapy. This might be more well known compared to the other process. It is known to be more effective.

For many people in the medical industry, this is considered as a huge breakthrough for many people. The stem cell is a new cell that can be created into other types of cells. This is not yet formed but is considered the root of all cells present. And many professionals are thinking that this can be the answer to a lot of questions and solution to many problems.

According to research, this is something that can actually cure numerous diseases. There are strong evidences to support these claims. And it may be very essential to focus on these choices for your future processes. But more than the highly medical options, you can see that this is also being used in certain areas like cosmetics. Rejuvenation therapies are quite famous.

It is important to have a better idea about the different choices present. The process can be used in order to keep you radiant. But it would be helpful to focus on the specifics present. For instance, you can try and utilize the benefits and the different cons that it will have. It is easier to have knowledge about such options.

It will be important to note the different things that is needed. So you need to think of where you are going. Some of the establishments are already well known when it comes to this. So it would be helpful to have an idea where to go. It will be essential to note the various choices to help you out.

Some people are not sure about where they are going and what to decide. Use the needed factors to help you out. For instance, you can try and consider the services present. They need to have the right amount of experience so you could decide better. This would make them more efficient since they are more knowledgeable.

The devices that are being used are also essential. You must have all the needed choices and machines for the entire thing. This is even more essential especially since the devices would be essential to provide the right results.

Reviews for their services are also very important. This is what others are using as their main reference. It will be easier to decide when all the needed information is present. You could try and utilize every single thing so it will be easier to narrow things down.

About the Author:

Find a list of the benefits you get when you undergo stem cell rejuvenation therapy and more info about Young Blood Institute services at http://youngbloodinstitute.org/our-program.html now.

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Featured Sequence Low Back Care

by Baxter

Several weeks ago, I introduced some thoughts on low back pain and yoga (see here). As I mentioned, the majority of episodes of lower back pain are related to short-term issues of muscle strain or spasm, or other soft tissue and joint situations that usually resolve in six weeks or so. However, it is possible that a regular yoga practice or a special sequence directed at the lower back area can speed up that process and get you back on track a bit sooner. I have frequently observed that for students who come to class for the first time, acute low back strain often requires only a few sessions in my Back Care Yoga class before the student is well enough to return to or advance to a regular yoga class. In this setting, the variety of poses that may be helpful is a bit larger than with more serious lower back injuries or conditions. For example, you can be a bit more comfortable with some twisting and forward bending poses, which often have to be modified in the other situation.

This week I would like to give you a very brief sequence of poses to consider when addressing low back pain. (The poses in the sequence are all poses that we have already featured individually on the blog.) My intention is to add to this basic sequence over time. However, I have found that it is better to start with shorter practices and advance things as you are ready. Some of the poses in this sequence can be done dynamically, with you moving in and out of the pose with your breath, while others are done more statically, with you holding the pose for 30-60 seconds in most cases.

1. Reclined Hip Stretch Sequence (Dynamic). See here for a complete description of pose. 

2. Reclined Leg Stretch Sequence (Static). See here for a complete description of the pose.

3. Hunting Dog Pose (Static). See here for a complete description of the pose.

4. Half Dog at the Wall (Static). See here for a complete description of the pose.

5. Locust pose (Dynamic). See here for a complete description of the pose.

6. Knee to Chest pose (Dynamic). See here for a complete description of the pose.

7. Corpse Pose (Savasana) with Blanket Roll Behind your Knees (Static).

Notice how you feel after the practice and how you feel the next day. We’ll eventually add more poses to our back care routine, but these are a good start for you.

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Amazing Natural Remedies For Psoriasis

By Mary Spencer

Unfortunately there is no cure for psoriasis, but there are several natural remedies for psoriasis that effectively treat the condition. Many of these treatments involve putting natural substances on your skin. However, a lot of people forget that eating natural substances is an equally important part of your treatment. To control your psoriasis outbreaks effectively, you need internal and external treatment. Let's discuss some of the most common natural treatments that are highly recommended.

Begin with a healthy diet for a variety of reasons. Psoriasis flares up when your immune system stops functioning correctly and begins attacking skin cells. So, because psoriasis starts internally, it is a good idea to repair the damage internally. Follow a healthy diet, as you will discover that this is one of the most effective natural remedies for psoriasis that is usually forgotten by many patients. Include more fresh fruits and vegetables into your diet, and avoid eating them if they are canned. Eat whole grain foods daily, if you are not already doing so. For your meat sources, eat fish or lean cuts of other meats. Avoid fatty meats. Finally, don't eat foods that commonly cause psoriasis outbreaks, like tomatoes.

It is a common theory that taking supplements helps to heal psoriasis, but this hasn't necessarily been scientifically proven. Nonetheless, try to use supplements in conjunction with a good diet, especially vitamin D, turmeric, fish oil, mild thistle, and evening primrose oil. However, don't take more than the recommended dosage, unless your doctor has directed otherwise. It's also a good idea to use vitamins from a reputable company, since lately the news has publicized that many supplements use fillers that caused some people to have allergic reactions.

Soaking the psoriasis area is a great way to loosen the scales so that you can gently remove them. It also aids in hydrating the skin. Soaking cleans the irritated skin and helps to reduce itching. You'll notice a quicker recovery if you soak the skin once a day for at least 20 minutes. Use only lukewarm water and make sure it's not too hot. Below are some common ingredients of natural remedies for psoriasis that should be added to your bath water. You don't need all of them in each bath. Just pick a few and try them. If they don't work, change your recipe. Here are some popular natural remedies to add to your bath: Epsom salt, Dead Sea salt, baking soda, apple cider vinegar, olive oil , mineral oil, milk, vegetable oil, and oats. It is very important to immediately apply a moisturizer after you finish soaking. This is help to keep the moisture in your skin.

Keep the area affected by psoriasis moisturized as much as you can. This will help your skin from forming plaques. The most popular natural moisturizers are Shea or cocoa butter, because they are so thick. However, other oils are also effective, such as olive oil, sunflower oil, vegetable oil, etc. Coconut oil is a wonderful ointment and moisturizer. This is because it is a hydration balancing agent, which helps your skin retain moisture. You might also try using a humidifier to prevent getting dry skin, especially if you live in a dry climate.

If you don't find success with these natural remedies for psoriasis, you might need to try some commercial products that contain natural ingredients. Or, download popular recipes that use only natural ingredients to treat psoriasis.

About the Author:

Learn more about psoriasis home remedies review. Stop by Mary Spencer's site where you can find out all about natural remedies for psoriasis and what they can do for you.

Featured Pose Ankle Circles

by Baxter and Nina

This office yoga pose is a very versatile ankle exercise that enables you to address a typically neglected joint. Many of us have stiff, swollen, or weak ankles, or tend toward ankle sprains. Depending on how you practice this simple pose, you can focus either on loosening and releasing tension from your ankles or increasing the strength of the muscles around your ankles. You could also use this pose to improve circulation in your feet; if your feet tend to fall asleep, this pose may quickly wake them up. And because the seated position for this pose has you cross your ankle over your knee, the pose can help increase mobility in your knees and hips (it's a mild hip opener).

Ankle circles are simple and easy to do, and you can do them almost anywhere you can sit down, at the office, while traveling, while using a computer, or at home on the couch.

Baxter prescribes this for:

•    stiff ankles
•    weak ankles, including ankle sprains
•    swelling in your ankles, legs, or feet
•    intermittent numbness in your feet or toes
•    tight hips
•    antidote for sitting too long, either at a desk or while traveling.

Instructions: Start by removing your shoes (don't worry—if removing your shoes is not possible, you can still do it with your shoes on). Then sit on the front edge of your chair with your knees bent and your legs parallel to each other, and your feet directly underneath your knees and hips-distance apart. As always, follow Baxter’s Prime Directive! Lift from your sitting bones through the crown of your head, to protect your back as you do the pose.

Now bring your right shin bone onto the top of your left leg, just above the knee, so your outer ankle bone is just to the left of your thigh allowing your foot to move freely.

For those with stiffness or swelling in the ankles, try variation 1. Simply make easy circles with your foot, circling six times in one direction and then six times in the opposite direction.

For those with weak ankles, try variation 2. Imagine that your big toe is drawing a circle in space off to your left side. Move slowly and deliberately, as if you’re meeting some resistance, like moving through like warm sand. This will activate the musculature around your ankle joint and can help to build strength for those with ankle weakness or a history of ankle sprain. Do six circles, and then repeat in the opposite direction.

Another option for improving muscle strength (borrowed from the world of physical therapy) is to trace in the air the letters of the alphabet with your big toe. This has a similar effect as variation 2, but because are executing different patterns, you are potentially activating different muscle groups.

When you’re done with your ankle circles, return your right foot to the floor and repeat with your left foot. Take a moment to notice whether your feet and/or ankles feet any different.

Cautions: If you have knee or hip issues and can’t comfortably bring your ankle onto your opposite knee, try a different variation. Place a second another chair in front of you so you can rest your calf on it while your ankle and foot hang off. Then do your ankle circles with your leg supported and straight in front of you. Otherwise, this pose is pretty safe!

More on ankles is coming soon!

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Things To Remember Before Purchasing A Horse

By Stella Gay

When you plan to buy a specific breed of animal, you have to consider first the fact that it takes much time for you to do it perfectly. One cannot just have it without even considering certain factors that are considered very vital. Avoid those mistakes that you can possibly do. There are important factors to regard when you buy it.

To do it, consider all the important lessons that you should take to learn how to ride it. The length of time of every lesson to teach you the basic things is just short. You must also consider the right foundation of the activity. Learning how to make it before you buy is really important. Determine how to own a racehorse first before everything else.

One should decide what riding style you like to master and focus about it. There are many structures to learn and the whole process of selecting the correct kind of horse. It should be considered best to ensure that the output will be alright. It takes perfect time to decide and do it slowly but surely.

With the riding style that one likes, one has to consider the personality of the horse. It also depends on the horse that you want to buy. You can select to have those horses with high energy and are laid back, conservative and obedient. It is better this way than having those without discipline and right attitude.

Decide what kind of breed you like to have. After deciding for the best breed and type, select those that are appropriate in the given situation. There are several breeds associated with the styles in riding. For instance, having a warm blooded animal can be associated to hunter jumper.

Next is decide for the size of the horse that you wish to have. If you plan to get one for your kid then buy a pony type to help him handle it easily because it is know to have a gentle attitude. Avoid selecting those types that have very high or active and those that have the highest energy for a child to handle.

Think what gender you will have. Purchasing a stallion for instance can really be difficult since it is known for its high personality. They are hard to handle or train given their wild character and hard attitude. It is not advised therefore unless you are having a breeding business. Select those types that can be controlled.

Find a safe place for them to rest and stay. You cannot just choose any place where they can stay. You have to know all basics of taking care of those animals. The first factor to consider should be a barn and it should considered to help them rest well. It is not the only thing however because there are other applicable and comfortable places for them to stay.

Finally, you should consider the budget in making the process or undertaking successful. Figure out the total cost that you should prepare for this process. The higher the budget is, the better it will be for you. You have to weigh certain circumstances and bear in mind everything that must be done correctly.

About the Author:

We have revealed top facts about how to own a racehorse as published on our official website. Make sure you log on to the main page here at http://www.mogerracing.com.

Details On How To Become A Fitness Instructor

By Mattie Knight

Everyone is working towards losing or maintaining his or her weight. Investors use this chance as an opportunity to get income. Many of the investors have established independent firms that offer these services. They view the need for a center where they can work out as demand in the industry and put the resources together to fulfill the demand. You do not need to have expertise knowledge to invest in this type of market. You can consider forming a partnership with a skilled party. Outlined below are some factors on how to become a fitness instructor.

Consult professionals who are in this field to learn about their journey to success. Talk to your coach about your intentions of wanting to pursue your passion as a career. They will refer you to the best schools to join or the best place to get your training. They can even volunteer to train you at a fee. When you go for your workouts, pay attention to all the activities taken and continue to practice them even after the sessions.

You will need to join a school that has well-equipped classrooms and trained teachers. Visit the website of the school to learn about their operations and efficiency of their services. The previous students will leave comments on the review bar about the services they received. If the classes met their expectations, they would leave appreciative messages to the institution. Use this information to decide on the college to join.

Work in several organizations to become familiar with the field and learn the various way to treat your customers. Volunteering to work in the gym will give you an opportunity to see what happens in the real world. You need customer services to succeed in this business. Check on the way the coaches are handling their clients.

For the business to survive in the marketing, you must have strategies that make it the outstanding firm. Make your gym the best in this industry and investing in quality customer services. Invite professionals to train your staffs on the right customer services measures. Customers need to feel appreciated when they come to your center to either enquire or book classes.

After the join, consider joining an existing firm to acquire more skills. Join as an intern or volunteer. The duration you work in this firm, you will be improving your experience and skill. Clients prefer experienced and skilled instructors.

During the attachment period, you will meet with the different type of persons. Your supervisor will guide you in the accepted methods to deal with them without offending them. You will also gain exposure to the outside world and the activities taking place in this field. Participate actively in sessions during the attachment to learn the different moves.

Registration of firms helps the government to protect the local firms from the external investors. Renew your permit after the required period. When sending applications for a job, ensure you attach all your credentials and copies of the identification cards. Consider networking with other firms for you to learn new ideas from them.

About the Author:

You can visit ifafitness.com for more helpful information about Steps On How To Become A Fitness Instructor.

How To Find A Reputable New Mexico Chiropractor

By Jerri Perry

Chiropractic care is now being recommended for many patients that have musculoskeletal conditions. If you want the most effective treatment for your spine, you have to ensure that you go to the best chiropractic clinic. You cannot just choose the first one you come across in the phone book. Adequate research should be done if you want to make a good choice. Below are a few considerations for choosing a New Mexico chiropractor.

Try to obtain referrals from individuals who have had similar issues in the past. Many people now need chiropractic care for slipped discs, injuries from accidents, lower back pain and so on. You shouldn't find it difficult to get someone who will give you recommendations. Furthermore, your primary physician is in a position to give you the contact details of reputable clinics in your area.

Although the prices of various services will vary from one New Mexico chiropractor to another, your choice should not be based only on price. However, you can avoid those that have fees that are obviously far above the average. It is also important to know what is covered in the costs that are quoted for you. This is because additional charges are sometimes not clearly indicated.

Find out the kind of techniques that will be utilized at the clinic. There are different ways of caring for patients. The chiropractor should let you know the methods that will be employed in your case. This will help you to decide whether you are pleased with these procedures. If you aren't comfortable with the techniques that are utilized at any clinic, you could always look for another place.

A competent chiropractor will be interested in getting the patient well as quickly as possible. In order to achieve this objective, the doctor should be willing to work in corporation with other health care professionals so that you can return to normal health without delay. Your treatment should also be supplemented by other activities such as nutritious diets, stretching and strengthening exercises.

You need to determine the type of solution that you want. If you are in a good state of heath, your only concern may be a recent ailment that is isolated. In this case, you will only require a few sessions for the alleviation of the condition. If the problem has been building up over an extended period, a long-term plan of care may be necessary to treat it properly.

Try to find a doctor that will make sure that your condition is properly assessed. A reputable chiropractor won't just start carrying out spinal adjustments as soon as the patient is briefly examined. A thorough evaluation makes it easier for the underlying troubles to be known. In addition, the chiropractic practitioner will be able to determine the treatment procedure that is most effective.

Finding a competent New Mexico chiropractor is not a difficult task. Just be willing to ask for recommendations and also do some personal research. Use the provided tips as a starting point and ensure that all the available options are carefully evaluated before making up your mind.

About the Author:

A New Mexico chiropractor can help free you from your permanent joint or muscle pain. Whether it is muscular damage or skeletal misalignment. Get the contact details for your local professional doctor at http://www.newmexicochiro.org.

Google Doesnt Have the Answer for Every OCD Fear

This photo is called Uncertainty by Rieke Photography.  From the time I had access, over 20 years ago, I was searching on the internet for answers to my uncertainty.  I know the feeling of the keys under my fingers, the gentle give of each key when I depress it, the hope that I will get THE answer for my fears.

For a long time, I was glad I had dial-up because at least I was thwarted in compulsive web searching at home, even though I still had it at work.  The fact that I have high-speed internet at home now, and do not spend all my time searching, is quite amazing to me.  

In the thick of my OCD, before I got any treatment, I couldn't imagine stopping my searches.  If I had a health symptom, I searched for answers.  If I was trying to figure out an unanswerable question, I searched for answers.  I remember when Google first appeared.  I was a librarian, and word spread fast that there was this new search engine with a magical algorithm that worked exceedingly well.

But even Google couldn't solve my OCD, because the reassurance I was seeking was a mythical oasis that vanished as soon as I got close.  I will grant though that it was through Google that I found the International OCD Foundation.  I joined, and started receiving their newsletter.  The irony is that I subscribed to the newsletter for 5 years, all the while compulsively searching about OCD, instead of seeking treatment.

Eventually, when I reached my lowest point in 2006, I finally put it together that Exposure Therapy might work for my mental obsessions and health anxiety, and found an Exposure Therapist.

Part of my Exposure Therapy involved stopping a search before I felt "done" and staying with the wave of anxiety until it ebbed.  There are still days when I am feeling stressed, and search Google as a way to dull the anxiety, but it is not my default position, hands poised on the keyboard.

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Friday Q A Finding a Safe Yoga Class

In the Yoga Studio by Melina Meza

Q: What are your recommendations for finding a safe yoga class? 

A: In general, yoga classes provide more benefits than safety concerns, as long as you can find the right class for where you are starting. In the past, we have discussed the issue of staying safe in a yoga class from a few of different perspectives (see Take Care of Yourself or Your Students, 9 Tips for Being a Good Yoga Student and Resting Between Poses), but today I’d like to try and sketch out a more complete, three-step approach to keeping yourself safe in a yoga class. And this approach should start even before you walk into your first yoga class or any new yoga class....

1. Vet the Yoga Studio

Before you even attend a class for the first time, it is a good idea to visit the website of a potential studio to:

• Check how long the studio has been in business. It is generally better to attend classes at a studio that has been in business for a while. If the studio is new, at least try to find a teacher who has significant teaching experience.
• Review the bios of the teachers, with particular interest in how long potential teachers have teaching and what type of training they received. See Finding the Right Yoga Teacher and Friday Q&A: Finding a Yoga Teacher for information about choosing the right teacher for you.
• Look over the class schedule to see if the studio offers beginning level classes or an introductory series (highly recommended for beginners!), and specialty classes that might meet your unique needs, such as a Back Care class if you have low back issues, or, if you are an older adult, do they offer special classes for your age group? 

If what you see online looks good, plan to check out the studio in person, noting how you are greeted at the studio, if your questions are answered to your satisfaction, and checking out the physical space as well. Make sure the studio looks and feels safe. Check for:

• clean, non-slippery floors (such as wood, bamboo, or thin carpeting—no thick carpets) 
• yoga props (these will help the teacher keep you safe)
• clearly marked exits
• adequate and accessible restrooms?
• fire extinguishers
• a first aid kit (if that’s important to you)

You also might ask about class size as you look at the practice space to make sure you will feel comfortable and not too crowded. 

2. Vet the Class and the Teacher

If you're very concerned about safety, another great way to screen for an appropriate class is to ask to observe the classes you are most interested in trying out. If you get the OK to do so (usually a good sign), try to arrive a bit early and get a good vantage point in the back of class so you can see the room well. Introduce yourself to the teacher and after sharing with the teacher any injuries or health issues you are dealing with (see What Your Teacher Really Wants to Know), ask if this class would be appropriate given your circumstances. Notice if the teacher addresses your concerns.

Then, as the students come in, notice if the teacher greets the students individually, and for new students, does he or she ask for the student’s name, and inquire as to any injuries or health issues? During the class, does the teacher give individual attention or recommendations to the students? Does the teacher offer a variety of options for the poses for those with varying degrees of ability? 

Try to assess whether the level of difficulty of the class and the pace at which it is taught seem possible for you to try safely. Are there props offered to make the yoga poses more accessible for those with physical limitations? 

Do you feel that there is adequate room around each student’s personal practice space—the yoga mat and the immediate area around each student—for everyone to practice safely without having to worry about the wayward limbs of a neighboring student? You will discover that there are some very popular classes, by virtue of the time of day they are offered or the popularity of the teacher, which can be quite crowded. So you need to decide if the space-to-student ratio is good for where you are at in your learning curve. 

Finally, do you get a sense that the teacher is not only concerned with student’s physical safety in exploring yoga asana but is also nurturing the growth of the students with an appropriate mix of encouragement? This may not become totally apparent until you actually take a few classes, but is worth considering as you settle into a regular public class.

3. Vet Yourself!

An important aspect of staying safe in a yoga class is the issue of self-responsibility. 

Start by considering your motivation. Why do you want to take the class? To lose a few pounds, to get stronger or more flexible, to improve your balance, or to lower your stress? Knowing why you are interested in the class will go a long way in guiding you to find the most appropriate and safest class for you. 

Second, be honest about where you are starting from and what your current condition is. Have you been active or inactive as of late? Are you under a moderate to high amount of stress? Are you dealing with any significant illness or injury that might impact your yoga experience? If so, be sure to choose a class that is appropriate for your current condition that will allow you to address your issues. And if you have been dealing with a significant illness or injury, consider taking a few private sessions with a senior teacher to prepare you for a public class. Taking private sessions to prepare you for a public class is actually a good option for anyone who thinks they learn best one on one; a lot of my new students choose to do a few privates sessions to learn the basics so they feel safer and more confident when entering into a group class. 

Third, ask yourself how well you tune into the messages from your own body. I wrote a while back in my post Tension vs. Compression about the concepts of tension and compression as they relate to sensations that can arise in your practice. Being able to differentiate between these feeling can go a long way in keeping you safe in class settings. The teacher cannot be keeping an eye on everyone at all times, nor do teachers have ESP to know if you are in pain. Your body’s messages to your brain will tell you when a pose is entering a potentially unsafe zone and you can bring yourself out of the pose at that time (see Resting Between Poses). 

Finally, can you ask for help when you need it? It is important that you not only get good at sensing what is happening in your body, but you also need to get comfortable asking for guidance when worrisome issues, such as nausea, dizziness, change in vision, shortness of breath, sudden unexpected pain, loss of sensation in a limb, chest pain or a racing heart, arise. I think you get it, right? Stop practicing when something like this occurs, get your teacher’s attention, and ask for help and guidance. 

See 9 Tips for Being a Good Yoga Student for more information about how to look after yourself in class. 

With these guidelines and suggestions, you should be able to do yoga in a public class with a high degree of certainty, as much as we can have in an uncertain world, that your experience with be safe and, hopefully, rewarding!

—Baxter

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