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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Saturday, May 28, 2016

Benefits of Yoga Poses

Why Yoga?

The sole purpose behind Yoga is to make the body healthier by manipulating it into a variety of poses or positions that have established health benefits for the body. Yoga can increase circulation, get your heart pumping, clear your mind to help with your mental state, and help to improve your breathing among a variety of other different benefits.

yoga poses

People who are just getting into practicing Yoga should make sure that they do not push themselves too hard in the beginning but instead ease into the pattern of trying harder and harder positions as you body allows you to advance. Typically more difficult Yoga positions have alternative poses that are not as physically demanding but still offer some of the same benefits.

There are tons of resources online that can help you to correctly attempt each of the poses that will be discussed here. This article is solely to discuss some of the benefits you can gain from attempting various Yoga poses. Make sure that you know how to correctly attempt each pose before trying it at home since an incorrect posture when trying a position can potentially lead to a serious injury, otherwise you just will not be getting the benefits of the pose.

Pose Suggestions

One of the basic Yoga poses is the Cobra Pose or Bhujangasana. This pose requires the individual to lie on the floor stomach down the using the arms to prop the body up while arching the back. The point of this pose is to increase flexibility of the spine. It can be beneficial for people who have to sit a lot during the day and get minor back pain. Yoga poses may come with a mild burning sensation as the muscles are stretched but should never, for any reason, be painful. If you experience back pain as a result of this pose then you should stop immediately and check with a professional to see if something more serious is going on with your spine.

Another common pose is Downward Facing Dog or Adho Mukha Svanasana. This pose is meant to stretch and strengthen the entire body and can help to increase circulation when this pose is used as one pose in a series of poses. This is another position that can help with back pain. Once you are in the pose you can slowly straighten out the knees and try to get your heels to touch the ground, which will slowly increase your body’s flexibility and strength as you perform the pose more often.

A more difficult pose that should only be attempted by advanced Yoga practitioners is the Crow Pose or Bakasana, which requires the individual to balance the entire body’s weigh on your hands. The main benefit of this pose is to increase overall balance throughout the body; it can help the individual become more in tune with how his or her body feels when in perfect balance. The pose also strengthens the wrist and forearms while also working the abdominal muscles.

Continue On Your Own

There are hundreds of other poses that offer endless amounts of benefits for the individuals attempting them. If you have an issue with your body or notice an area that you would like to work on then you can undoubtedly find a Yoga pose that will help you achieve whatever you are looking for.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.