Yoga & Fitness

Against a Wall | OrganicIsBeautiful

How to Against A Wall pose

Our body is an amazing biological machine that’s capable of doing a lot of unreal and hard tasks very easily. It’s all the power of our muscles, bones and our mind. We’ve been gifted as one of the most complex and powerful minds and bodies all over the earth, maybe in the entire universe. However, we hardly take care of this awesome gift from nature. In this modern age, we all are so busy in doing our own works that we, most of the time, forget to take a look at our physical fitness. It’s really hard to notice, but it’s the lacking of physical fitness that causes us run into various troubles every day. For example, a damn back pain, stress, headache, and all other mental and physical issues that turn our happy everyday lifestyle into a serious pain. Yoga is a very good remedy for such a situation. It’s a type of exercise that relaxes your physical body, calms your mind and gets you rid of all other types of physical injuries. It’s very flexible and can be done without any significant instruments. In fact, it can turn your normal, everyday tools into a practicing instrument. Here are some great yoga postures using the walls of your room that’ll enable you to tap into these benefits.
1. Pushing Against The Wall

Against a Wall | OrganicIsBeautiful
Against a Wall | OrganicIsBeautiful

 Stand in front of an open, smooth wall. Make sure that there’s no obstacles or pins on it. Keep a distance about 2-3 hands between your wall and your feet. Put your hand gently on the wall, allowing a portion of your weight on your hands. Your entire arms should be in a straight line with your shoulders.  Gently put your forearms on the wall. Push your hips backward, keeping them straight with your legs. Your body and your leg should be in an “L” shape.  Firm your hands on the wall. Bend your body from your back further down, stretching your spine and hamstrings. Put your head in a neutral position with a gaze at the wall.
Wait into the pose as long as you can. To release the pose, push the wall with your hands and get on your legs, standing straight. This pose is great for your back, spine and your hamstrings. This pose is also good for relieving your back pain and having better flexibility.
2. Forward Fold

 Forward Fold OrganicIsBeautiful
Forward Fold | OrganicIsBeautiful

 Stand against the wall with your back, hips, and legs touched with it. Your feet and hands shouldbe parallel to each other. Push the floor with your fingertips for having a good grip on the ground. As you exhale, slowly and gently bend your body from your hips. Put your chest and stomach on your thighs. If you’re lacking proper flexibility, you can try out bending your knees a bit to achieve this step. If bent, ensure that your knees are straight at your fingertips. Then, gently straighten your knees. Ensure that your abdomen and chest never leave your thigh.  Push your hips upwards with your hamstring muscles while pushing the ground strongly with
your feet’s fingertips.  Bend down further, allowing your palms reach your ankles without any effort. Your head should be as close as possible to your knee caps. Grab your ankles to provide a better pressure on your
back to bend more. Stretch your spine. Keep your head in a neutral position, not having too much stress or pressure. Wait into the pose for nearly 1-2 minutes. For returning into the normal pose, take a deep breath, release your ankle and gently pull your body upwards. Return your body to the starting position.

This pose is very useful for your flexibility. It pushes your flexibility to your limit and ultimately makes you more flexible. This also works for your back, relieving all types of normal – medium pains. As your hamstrings involved, this pose also powers up your hamstrings.
3. Child’s Pose

Child Pose | OrganicIsBeautiful
Child Pose | OrganicIsBeautiful

 Start with your hands and knees and center your breath.
 Spread your knees wide while keeping your toes attached. Relax your hips on your heels.  Sit up straight, stretching your spine using the crown of your head.
 As you exhale, bow forward, drape your torso between your thighs – your heart and chest should be in a resting position. Touch your head on the floor as well.
 Keep your arms long and stretched, keeping those palms on the wall. Maintain your hips touched with your heels. Stretch starting from your hips up to your armpits and even further through your fingertips.  Widen your upper back, soften and relax your lower back. Relax your shoulders, arms, and necks.

You can hold on to the pose for 3-5 minutes. After completing, return back to sit back on your heels using your hands.
4. Straddle Pose

Straddle Pose | OrganicIsBeautiful
Straddle Pose | OrganicIsBeautiful

 Sit close to the wall – as close as possible. Now, lie down on your back. Put your legs on the wall with your knees bent and scoot your body upwards.  Fix your position so that your hips are touching the wall. Push your legs straight upwards. Your heels should be touching the wall.  Split your legs gently – make sure that your knees don’t bend. Bring your legs as much downwards as possible. With your legs upside and your body downside, you should look like a “Y” shape.  Keep your hands normal on both sides of your body. Rest your head in an impartial position. Stay in the pose for several minutes. If you can hold more, stay longer. To get back on normal position, pull your legs upwards, putting them together on the wall. Now, bend your knees on your chest and roll
yourself on one side.
5. Legs Up the Wall Pose

Legs up the Wall Pose | OrganicIsBeautiful
Legs up the Wall Pose | OrganicIsBeautiful

 Sit nearby the wall. Lie down on your upper back, allowing your chest release and torso relaxed. Keep your hands relaxed on both sides of your body.  At first, bend your knees and put your legs on the wall. Unbend the knees, putting your legs
straight on the wall while your heels touch the wall firmly. Your legs should be close together, feet normal and parallel to the ground.
Hold the pose for around 2-3 minutes. To release the pose, bend your knees to your chest and make a roll on either side of your body. With all these simple, easy and powerful yoga poses, you’ll be able to keep fit with your everyday routines and be relaxed and stress-free. Cheers!

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Wide Legged Forward Fold 3b

How to Forward Fold Sequence

Flexibility is a very important part of our physical fitness. It’s very crucial for being able to perform
everyday tasks easily and steadily. Flexibility is actually the stretch of your muscles and ligaments that
allows you have more control over your body. A good flexibility can also make many hard works very
easy for you. In fact, you’re less prone to any type of physical injuries. That’s why flexibility is necessary
for ourselves.
However, in this modern era, we suffer quite a lot for the lack of flexibility. We’re so busy with works
that we hardly have time to even look at us. Many of us are suffering various types of physical and
mental disorders. If we spent a few moments doing physical workouts, we would have been in a lot
better shape.
Yoga comes really handy in such lifestyle. It’s easy to perform, effective and very powerful. Flexibility is
one of the specialties of yoga. Here are some yoga poses for increasing your flexibility.
1. Forward Fold

Forward Bold Yoga | OrganicIsBeautiful

 Stand straight on the mat. Keep your feet hip-wide apart from each other. Straighten your spine,
back, and head. Relax your hands on both sides.
 Bend your body forward from your lower back. Keep your back and head straight. Make an “L”
shape. Hold your knees with your hands. Your hands should be straight.
 Now, gently move your hand towards your knees. Continue bending your body towards your
knees. You may hold your ankle for a better force.
 Stretch your spine, tailbone and hip bones. Keep your legs straight.
Now, wait into the pose for 1-2 minutes. Then, release your ankle and stand straight. You can do the
same for 2-3 times.
This pose will stretch your hamstring muscles, spine and abdomen. If you’re suffering from a back pain,
this pose can help you relieve your pain.

2. Seated Forward Fold

Seated Forward Fold 4a organicisbeautiful Seated Forward Fold 4b organicisbeautiful

 Sit on the ground with your legs spread in front of you. Keep your back and head straight. Your
heels must be touching the ground. Your hands should be relaxing on both sides of your body.
 Now, slowly bend your body towards your knee. Imagine that your torso is going to rest on your
thigh. Stretch your spine and your tailbone. Keep your feet perpendicular on the ground.
 Use your hand to grip on your shins or feet. If you’re not flexible enough or a novice in yoga, you
can also use a piece of cloth, yoga strap or towel to have a good grip.
 Now, pull your body downwards further, stretching your spine as much as you can. Feel the pull
in your hamstrings.
Hold this pose as long as your flexibility allows. Then, release your legs and return your body back to
starting stage. You can continue the steps for a few times.
It’s one of the easiest poses for harnessing flexibility. This pose stretches your spine, back muscles, and
hamstrings. You’ll enjoy better digestion and appetite. This is also good in reducing your anxiety, fatigue,
and stress. Practicing this pose regularly will improve your flexibility significantly.

3. Wide Legged Forward Fold

Wide Legged Forward Fold 3bWide Legged Forward Fold 3b

 Start this pose with a 5-star shape – put your feed wide apart (2-3 feet wide), your back straight,
and your hands wide on both sides. Depending on your height, your feet should be kept nearer
or wider. Keep your feet parallel to each other.
 As you exhale, bring your body downwards the ground. Put your palms on the ground. Your
shoulders should be straight above your palms. Keep your body in the middle of your feet.
 Pull your body downwards and try to touch your forehead on the ground. Stretch your spine,
tailbone, and hamstrings. Your elbows should be pointing backward, relative to your position.
 Now, bring your hand on both sides of your ankles. Get a good grip with your palms. Now, force
your body downwards further.
Hold the pose for 30-60 seconds.

Then, release your hands, pull your body upwards and return to the 5-star pose.
This pose is advanced stretching, so be careful not to injure yourself. Push as far as your body allows. If
you get accustomed to the pose, it’ll greatly increase your flexibility. This puts force on your spine,
hamstrings and your shoulders. Your back muscles are also stretched.

With all these poses, you can enjoy a better physical condition along with the refreshed mind. All these
poses will also get you rid of all the anxieties, stresses and monotony. Above all, your life will surely
become a lot more enjoyable with a better physical condition.

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How to Pigeon Pose

Our hips are a complex system of powerful tendons, muscles, and ligaments that are crucial to our
capability to move. Activities such as walking, cycling, and running can strengthen our hips, but these are
not able to stretch or to flex properly. But in yoga, there are many ways to handle this stiffness of hips.
Some poses help us to increase the outward or external, rotation of the thigh bone in the hip socket as
well as others extend the psoas muscle. Pigeon Pose is a tremendously effective and probably the best
hip opener that addresses both areas, with the back leg in position to stretch the psoas and the front leg
working in external rotation. In Sanskrit, “Kapota” means “Pigeon” and “Asana” means sit, posture or
pose. So “Kapotasana” in English Pigeon Pose. Pigeon Pose is a complete and good body workout.
Without further ado, let’s jump into the Pigeon Pose.
Step 1

PigeonPose5 Organicisbeautiful

 Put your hands and knees on the mat. Your hands should be straight from your shoulders.
Spread your palms on the ground.
 Keep your knees hip wide. Your feet should be on the ground normally with the toes folded.
 Now, carefully bring your left knee upwards from the floor while maintaining the shape from the
beginning step. Balance your body on your hands and right knee.
 Bring your right knee forward near your left wrist. Keep your head in a neutral position.
Step 2

PigeonPose5 Organicisbeautiful

 Lay down your left knee under your body as shown in the picture. Relax your left foot on the
mat.
 Breathe normally. Put your hands firmly on the ground. Bring your left leg as front as you can.
 Now, start straightening your right leg on the mat.
Step 3

PigeonPose5 Organicisbeautiful

 Lower your right leg and lay it down on the ground. Make sure that your front thigh, knee and
your foot relax on the floor.
 Stretch your tailbone. Push your hips towards the ground while your left leg is folded in front of
you like the picture.
 Push your belly forward, making a “U” shape curve on your back. Feel the stretch of your
hipbones and frontal thigh muscles.
Step 4

PigeonPose5 Organicisbeautiful

 Bring your hands in front and down your body. Put more weight on your hands.
 Bend your elbows and put them on the ground. Make sure that your shoulder is directly over
your elbows.
 Stretch your spine while your legs are in the same pose. Keep your shoulder blades relaxed.
 To balance better, make an interlocking finger squeeze with your fingers.
Step 5

PigeonPose5 Organicisbeautiful

 Bend your body further downwards by balancing on your elbows.
 Incline your head and shoulder downwards. Try to touch the ground with your forehead.
 Stretch your spine more. Incline as much as your body is flexible.
That’s how you do Pigeon pose. After reaching the highest point, hold 1-2 minutes. Then, lift your body,
return your left leg back and get back on both your hands and knees. Once complete, do the same with
another side of your body following a short break.

This is an extreme stretching pose, so be careful not to push hard if you’re new or not flexible enough. If
you don’t feel comfortable, you can use a pillow or a bolster under your hips. Over time, you’ll be able
to stretch as far as possible.
This pose is tremendously good for your body. It’s a slightly difficult pose with numerous physical
advantages. It’s a critical pose for increasing overall agility, flexibility and speed. Some physical benefits
include –

  •  Stretches internal organs
  •  Stretches psoas muscles and groins for better flexibility
  •  Stretches piriformis muscles
  •  Relieves sciatic pains

This pose is very useful for athletes. This pose will help the hips to open up. This allows a range of free
motions and puts less strain on the knees. Less knee strain is useful for pivot sports like basketball,
tennis or soccer. The flexibility also reduces the risk of ACL.
This pose is also great for psychological balances. It helps you get rid of stress, anxiety, and tension. It’s a
great pose for starting your day. A regular routine will help you being refreshed for the whole day.
However, if you’re suffering from the following symptoms, it’s better for you not to do this pose.

  1.  A sacroiliac or back injury
  2.  Ankle injury
  3.  Knee injury
  4.  Extreme tight hips

Take the fun of this pose and enjoy your physical and spiritual improvements!

Amanda OrganicIsBeautiful Signature

Yoga helps you free your mind | OrganicIsBeautiful

How Yoga Change my Life?

yoga
How yoga change my life

Yoga

In this modern age, we all are strongly routine bound. Every single step is according to our everyday routine. There’s hardly any chance to get rid of it. Obviously, getting rid of it isn’t good for ourselves as we might lose our concentration and opportunity to shine in our life, right? Well, that’s not completely false. However, following such strict routine is never good for yourself. Such routine may help us in our career but not to us – our soul and our physical condition.

We all want to live safe and sound. We want mental peace, physical fitness and enjoy our life. Well, how’s that possible? The best way to achieve this stage is to take exercise regularly. Exercise is one of the best ways to keep yourselves fit and sound, physically and mentally balanced. However, it might take a good bit of time and thus, not compatible with our everyday routine, right?

I’m a typical person in the world with normal and typical everyday routine with tight schedules of everyday works. I didn’t enjoy a good health and most of the time was anxious about my future, my career and my life deep inside. I found that exercise would be the perfect remedy for me, but it couldn’t fit into my routine.

That’s when I started searching all over the internet and my community. Surprisingly, I found yoga the best thing for me. Yoga is one of the oldest types of physical exercise that involve a number of physical and mental condition that rejuvenates you physically and mentally. Yoga was invented around 5000 years ago, in the middle of Asia. Over days, it has evolved into one of the best assets of anyone’s life.

With yoga, I not only enjoy myself, but I was also able to change my entire life! Yes, yoga can tap you into a number of advantages and controls over yourself that can be really life-changing.

Yoga in my daily life | OrganicIsBeautiful
Yoga in my daily life | OrganicIsBeautiful

I was always fond of physical exercises because of their benefits. I went to the gym (a few times) and did yoga here and there, but didn’t grow up a habit of doing those regularly. I had a part-time job during my free time. My memory isn’t good at all, so I had to invest a lot more times in my studies. So, going to gym regularly was a hard goal to accomplish for me. About a year ago, my friend told me about yoga – how it could help me in my career. I thought, “Alright, I could afford a few moments to do some stretching!” The term “some stretching” was the most understatement of the year for me.

At first, I stormed the internet, watched YouTube videos and found a few good poses to do. It was tough at first, but as time went on, I started gaining more flexibility and all the other benefits yoga has given to me.

  • Physical Improvement

Yoga is a very old form of exercise that’s being refined and getting better day by day. It is one of the best forms to keep your body fit and healthy in every criteria. We might think of numerous types of workouts, but nothing is so easily sustainable like yoga.

For example, you start doing some simple, free hand workouts and determined to do it the rest of your life. In most cases, you hardly can continue it for a couple weeks! I tried doing so and the result is exactly what I told just now.

Posture issue can create back discomfort | OrganicIsBeautiful
Posture issue can create back discomfort | OrganicIsBeautiful

But in the case of yoga, I didn’t feel too tiring or boring. It was a very interesting feeling when I first did yoga and when I started continuing it. It’s a really good workout that can work on your fatigue, muscles, and flexibility at the same time. You’ll be able to enjoy the improved physical strength with a better, wider range of motion within a few weeks!

It may sound surprising, but yogaa can actually help you out with your skin! There are several poses in yoga that works on glowing skin. If you’re interested in yoga or doing yoga regularly, you might need these poses to enhance your skin care. Some of the poses are – Padmasana, Adho Mukha Svanasana, Dhanurasana, Halasana etc.

The main mechanism here is to supply more blood to your skin and stabilize your blood pressure under your skins’ vessels. That’s why I recommend doing yoga in an open place where there’s more oxygen density. For example, a garden, a park would be the perfect choice for these poses.

learn how to Body fixing issue-Backs?

  • Mental Improvement
Emotional balance | Organicisbeautiful
Emotional balance | Organicisbeautiful

This is, perhaps, the most important fact of yoga that it can improve your mental condition very easily. Yoga specializes in mental conditions and that’s the main reason yoga is so popular amongst people.

Yoga increases your body awareness, reduce muscle tension, strain, and controls over your uncontrolled emotions. Yoga consists of breathing exercises, poses, and meditation that are practically proved to be related to mental wellness.

In my case, I was always worried and stressed about my whole life – my career, my job and my family. If you’re a grown-up person, you already know how much pressuring these factors might be.

Yoga helps you free your mind | OrganicIsBeautiful
Yoga helps you free your mind | OrganicIsBeautiful

Specifically being reduced from most types of recreations was gradually increasing the mental pressure on me. Fortunately, I found yoga to release all my bad emotions. Within 1-2 weeks, I started to feel completely fresh and happy about myself. I’m now completely free from all types of depressions of my life! 

Yogaa can also work as one of the natural remedies as well. Our body mechanism is very complex and yoga helps it to get stronger and more flexible. That way, you’re less prone to diseases, especially related to heart and blood circulation. With yoga, your control over yourself will get you rid of all other types of mental disorders as well.

Since I started a regular yoga practice, I’m leading a better, more organized lifestyle. As my mind is always fresh, I’m even finding my studies a lot easier. For a better expertise on yoga, I’m currently training under a yoga club with my instructor. She’s teaching me a lot more new poses and ways to ease myself and my mind.

Thread the Needle - Glutes Stretch | OrganicIsBeautiful
Thread the Needle – Glutes Stretch | OrganicIsBeautiful

I’ve also earned some fans! A number of my friends were surprised to see my positive changes and wanted to learn the techniques from me. At first, I felt a little shy. But gradually, I felt confident about myself and expressed the effect of yoga on me. Many of them now do yoga regularly and none of them suffer from the burdens of life anymore.

That’s why I always inspire everyone to do yoga regularly. My story with yoga was to inspire you as well. It doesn’t take a lot of time and it’s a lot easier than you could ever imagine. Just get started. One day, you’ll have the feeling like me – a positive look towards the world.

Amanda

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Posture issue can create back discomfort | OrganicIsBeautiful

Stronger Back with 5 Yoga Stretches to Know.

Back is one of the most important parts of our body that has made us human – allowing us to stand straight. Our backs also support some of the very important organs, like spine, our head, and hips. As it’s a part of our body, we have to take care of it like that. Unfortunately, because of our bad habits, we often get back pain – one of the nastiest, disgusting feelings that turns everything into hell.

Back pain is one of the common complaints – most of us have become a victim of it. 

Stronger Back with 5 Yoga Stretches to Know | OrganicIsBeautiful
Stronger Back with 5 Yoga Stretches to Know | OrganicIsBeautiful

This pain is usually caused by lifestyle habits, such as, sitting with poor posture on the couch or working long hours at a desk job. Sometimes, this pain is only temporary but in some cases, maybe much more debilitating. In a serious situation, medical advice is necessary. However, we can get rid of such pain by strengthening the back. By improving the circulation of the nerves and spine, we can relieve this pain easily. The good news is, yoga posture can help us a lot. These yoga postures will help you get a painless back.

  1. Sphinx Pose   

    Backs
    Sphinx Pose -Backs

Sphinx pose

  • Get started by putting your stomach on the mat, keeping your feet at a comfortable distance.
  • Keep yourself up above your arms. Your elbow should be down to your shoulder, a little bit forward if necessary.
  • Keep your forearms parallel to each other, or a slight together according to your comfort.
  • Pull your head and chest up while dropping the shoulder blades and pulling arms back mildly. You’ll feel a slight pressure on your spine.
  • Let your legs to take the pose further ahead – push the mat with your feet top and pull the knee caps.
  • Hold the pose while keeping your jaws and eyes relaxed.

After holding on up to 30-60 seconds, you can return back to normal – exhale slowly and put your body into relaxed mode. You can put your forehead on your arms as well.  

Backs
Cat-Cow Pose
  1. Cat-Cow Pose
Backs Cat Pose Cow Pose 
Cat Pose Cow Pose

2. Cat Pose Cow Pose 

  • Put your hands straight down to your shoulder along with your wrists and keep your knees under your hips directly. Keep your fingers pointed straight to the top. Keep your shins and knees apart hip-width. Bend your head downwards softly while keeping the head in a neutral position.
  • Then, approach to the Cow pose. While you inhale, relax your belly to go towards the mat. Pull up your chin and chest, gazing up towards the ceiling.
  • Spread your shoulder blades and draw the shoulders wide from your ears.
  • Change into the Cat pose. As you exhale, push your belly to your back and round your back aligned with the ceiling. This pose is best described as a cat that’s stretching its back.
  • Ease your crown of your head towards the floor but don’t put force to your chin to your chest.

Thus, this cycle can continue – inhale into Cow pose, exhale into Cat pose. Do this for 10-20 times and rest by sitting back on your heels, keeping your torso upright.

  1. Camel Pose  

    Camel Pose back
    Camel Pose

Camel Pose – 1

back
Camel Pose – 2

Camel Pose – 2

  • Sit on your knees, keeping them hip wide apart. Keep your body upright and your toes tucked under your heel.
  • Put your hands on your lower back while your fingers pointing to the ground.
  • Make sure that your hands and your hips aligned with your shoulder. As you inhale, push your tailbone towards the pubis, like your navel pulling it outwards.
  • Start bending your back towards your thighs and try to touch your heel. Continue bending until you can touch keeping your entire arm straight.

Make sure not to push your neck – keep it in a neutral pose. If you’re flexible enough, you can start laying your feet down on the mat, like in the “Camel Pose – 2”.

Hold the pose for 30-60 seconds. Then, gently exhale and come back to the initial pose from step 1.

Seated Forward Fold
Seated Forward Fold
  1. Seated Forward Fold

Seated Forward Fold

  • Sit gently, keeping your legs spread in front and your arms put normally under your shoulder. There should be no bend in your back.
  • Raise your hands upwards, stretching your spine. Now, start bending slowing towards your feet. Make sure that your entire legs are kept parallel to each other. Put your heels, knees touched on the ground.
  • Continue bending unless you reach your limit where you can bend no longer. Generally, you can touch your feet with your hand and grab it for an extra pull to your bending. If you can’t, just try to keep your hands straight towards your feet.
  • Breathe gently. With every exhale, push yourself a little bit forward, lengthening your spine a bit.

Stay in the pose for 1-2 minutes. You can stay longer if you want. After that, gently return to normal sitting position, the backward steps when you were bending.

 

Seated Spinal Twist
Seated Spinal Twist
  1. Seated Spinal Twist

Seated Spinal Twist

  • Start with sitting with a straight back. Let both your legs spread straight in front of you.
  • Your right foot should be on the left of your left thigh. Return your left foot to your right hip as well.
  • Keep your right fingertips to your backside, while you bring your left knee towards your chest.
  • As you inhale, sit up tall. As you exhale, twist your body anti-clockwise from the bottom of your spine.
  • For twisting a bit deeper, put your left elbow outside of the right knee, allowing you more twisting.

You can hold on to this pose for 5-10 breaths. Then, gently return to normal state. You can easily do the same with the other side of your body, allowing your spine twist in both directions and balancing its position.

With all these steps, you can easily make sure that you have a fit and flexible back that can suit any situation. By doing these steps on a regular basis, you can reduce the chance of getting a back pain up to almost 0%. Just make sure that you follow them properly, granting extreme flexibility to your back.

Read how yoga change my life!

As always, thank you for stopping by.

Lots of love,

Amanda 😉

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