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5 Hamstrings Yoga Stretches

Hamstrings are one of the most important muscles of our entire body that allows powerful legs and helps us walk smoothly. Hamstring consists of 3 main muscles that cover from the sit-bones to the knees. They help you bend your knees and run fast. A strong and flexible hamstring is very important for having a better physical fitness.

With all these yoga postures, you can easily strengthen your hamstrings and enjoy its awesome flexibility.

  1. Gate Pose

Gate Pose

  • First of all, kneel down on the floor. Your legs and bottom should be straight up to your hips. Put your inner knees together. Keep your thighs to the ground perpendicular.
  • Then, stretch your right legs directly out to the side. Put your toes towards your right side while your kneecap points to the ceiling. Move your pelvis a little bit to the right. While keeping your legs straight, try to touch the bottom of your right foot.
  • Inhale and stretch your arms out to your sides parallel to the floor, keep up the arms at shoulder height and put your palms towards the floor.
  • Relax your right arm alongside your right thigh, ankle, and shin. Turn your left hand up and stretch it upwards to the ceiling.
  • Put your left hand over your head towards the right. Your biceps will rest on your left ear. Move your head facing towards the ceiling. Continue moving your left hip to the front and move your torso up from the ground.

Stay 1-2 minutes in the pose. For releasing the post, pull your left arm to draw your torso upside and keep your arms stretched. Afterwards, lower your arms and move your right knee next to your left to regain balance. Afterwards, push your right knee towards your left while lowering your arms for regaining balance. You can do the same pose on the opposite side.

Gate pose is effective to stretch both sides of your body – hips to the finger. It also builds core strength, stimulates digestion, and increases the flexibility of the spine, circulation, and respiration.

     2.Triangle Pose

Triangle Pose

  • Stand on your feet, keeping them wide apart about 3 feet. Put your right toes towards your right wall and your left toes inwardly a little bit. As you inhale, push your left hips to your left while sliding both of your arms to the right, aligning parallel to the floor.
  • As you exhale, start moving your arms only. Elevate your left arm while putting your right hand on the right leg. Keep your palms forward.
  • Push with your feet while pulling up your knee caps. Keep your legs be strong. Touch the fingertips away from each other while your arms along with your shoulder create a straight line up-to-bottom, like the picture.

In the state, hold on for 5-10 breaths. Depending on your stamina and flexibility, you can hold longer. After that, release the pose by returning into a 5 pointed stars position. Continue the same steps on the other side.

This pose engages all the parts of your body. It stretches your hamstrings, reinforces the core, releases the hips and shoulders and most of all, and stretches your legs.

      3.Intense Sliding Stretch

           Pose – 1      

    Pose – 2

 

  • Starting from the Mountain Pose, step your left foot back, making a V like shape with 45° angles. Both of your legs should be straight.
  • As you exhale, make sure that your feet stick to the ground. As you inhale, widen your toes, allowing your legs to be activated. Keep your legs strong and as you exhale, move the tops of your thighs backward while widening your sitting bones apart.
  • Move your right hip backward while your left hip forward. As you exhale, stretch your legs further through your bones.
  • With an inhalation, pull your chest up. As you exhale, stretch your spine by bending your body from your hips. Put your hands on the both sides of your right leg. If you want a better stretch, you can bend your elbows to reach the deeper bend.

Hold the pose for several breaths, maintaining the stretch of your spine and your hamstrings. To return back to normal, step forward with your right leg into Standing Forward Bend. Then, continue the steps on your left side.

If you feel too much pressure on your hamstrings, you can follow the “Pose – 1” to get accumulated with the pose. This pose with strengthens your hamstring while making it loose for more flexibility.

       4.Head to Knee Forward Fold

Head to Knee Forward Fold

  • After sitting on the floor, extend your legs to your front. Inhale and bend your left leg, bring your left foot to the inside of your right thigh and keep your left knee on the floor.
  • Keep your right leg in the center and put the toes pointing to the ceiling. While keeping your spine long, move your torso putting your chest and navel. Line up with the center of your right leg. Stretch both of your hands to a side of your right leg. Exhale and fold your torso forward, rest your hands on either side of your right leg, keeping your elbow up and off the floor.
  • Bend your torso forward as much you can, let your lower belly touch the thing first, then your chest and lastly, your nose and head.

Stay in the pose for 1-3 minutes and come up with an inhalation. Hold for about 30-60 seconds. To release the pose, draw your tailbone towards the ground as you inhale and lift your torso. Extend your left leg and repeat the instructions on the opposite side.

With regular practice, this pose your groins and hamstrings will loosen up. One thing keeps in mind, never force yourself in the pose.

      5. Reclining Hamstring Stretch

                          Reclining Hamstring Stretch

  • Lie down on your backs while keeping your legs relaxed and straight and arms relaxing on your sides. Just breathe normally.
  • Raise your right leg as high as you can while keeping your pelvis straight on the ground. Let your leg move straight towards your head as much as possible. Relax your foot to stretch your calf muscles as well.
  • Use a yoga strap or a towel on your foot. With the strap, pull your leg further towards your head. When you’re likely to reach your limit, hold for about 10-20 seconds.

After the pose, just release your leg, let it relax on the ground. Start again with your leg.

This is extremely helpful for your hamstrings. It’ll increase the flexibility while making it stronger, allowing fewer chances of getting injuries and muscle pulls.

Thank you,

AmandaOrganicIsBeautiful Signature

 

Safety while using essential oils

essential oil 1 copia
Safety while using essential oils – Organicisbeautiful.com

Essential oils can be much more powerful than you anticipate. Personally I had many trouble using essential oils, also I have heard from many getting in trouble by not properly using essential oil. Safety should be first priority, while dealing with such hazardous substances. I’ve created this safety guide in order to help you deal with essential oils.

Including myself many have incorporated essential oil in the daily life. They are highly concentrated liquid; it is not carefully used can cause great harm. The essential oil with respect and follow me on this guide on how to safely use essential oils.

  1. Never use any essential oil undiluted.
    Many experts believe that, you should only use undiluted essential oil once you have gained enough knowledge on what you’re dealing with. Many people use lavender oil, tea tree oil or any other essential oil without any prior precaution, most of them use undiluted. If abused this can be very harmful for your skin and even may leave a permanent damage, you may not see any damage to soon but in the long run there can be. So just avoid that risk.
  2. Some essential oil may have an allergic reaction to your skin.
    So before you try essential oil on your face or your hands, just test it on a small patch of skin. Most preferably on your thighs. Years of dealing with essential oils, I’ve heard many allergic reactions and inflammation to certain oils. Should definitely be sure before you start using it.
  3. Do a proper research before you start using essential oil.
    Some essential oils need to be totally avoided by pregnant women and those with problems skin is. Patients suffering from diseases like asthma, epilepsy or other similar condition should also choose essential oils carefully. The proper research and consult with your doctor before you start incorporating essential oil in your daily life.

    Safety while using essential oils - Organicisbeautiful.com
    Safety while using essential oils – Organicisbeautiful.com
  4. Do not use essential oils in excess, when it comes to using it the less is more.
    Essential oils are extremely concentrated liquid only one or two drops is what all you need. When I started using essential oil, I was using it to much and in no time I was facing the consequences. So using essential oils in excess is a big no!!
  5. Never allow children to use essential oils without their parents knowledge.
    As mentioned above if abused essential oil can be quite dangerous. Make sure to keep essential oil from unsafe hands. There have been many cases where children consumed essential oil, you definitely don’t want to end up in such a situation.
  6. Never take essential oils internally without any prior knowledge.
    Consult and do a research before you take them internally. Essential oils are highly concentrated is and should not be taken in without any proper understanding of it. Essential oils may be derived from direct from various food products like black pepper, lemon, clove, orange etc but it doesn’t mean that there must be taken internally. I am not saying that you shouldn’t, but you definitely need to do a proper research.
  7. Essential oils can be extremely flammable keep them away from any fire hazards

I think I OrganicIsBeautiful Signaturehave covered enough precautions before you start using essential oil. They are great product to include in your daily life but you definitely need to be careful. If you have any queries, please leave a comment and let me know.

Amanda

Try This: Savory Breakfast Yogurt

Yogurt can be much more intimate that you may think. I will not mention its fabulous and natural healing and calming properties for your skin. No, that would be a sacrilege. Why? Because today, on OiB, we indulge ourself. A me-time should I say. You have finished pampered yourself, you had some turmeric latte to kick start your day.

Now, it is time for breakfast time. Yes, it’s time to take yogurt beyond fruit and granola. Look to your favorite spices and nuts, consider the possibilities of any leftover cooked veggies you have in your fridge, and start layering ingredients until you have a bowl that’s to your liking. Not sure where to start? Here’s some good options.

And the good thing is all of which can be happily mixed and matched.

1- The base: Tomato

Tomatoes | OrganicIsBeautiful
Tomatoes | OrganicIsBeautiful

Tomatoes, raw or roasted, is plain yogurt’s best friend. Chopped or grated raw cucumber is great, too, as are shredded or thinly-sliced carrots and radishes. Roasted or sautéed onions or garlic, squash, greens, and mushrooms are also good options. Even better if you have them leftover from dinner the night before.

2- The Taste: Pesto

Pesto | OrganicIsBeautiful
Pesto | OrganicIsBeautiful

Use any herb you like: basil, parsley, dill, mint, etc. Do you have some pesto or herb oil in the fridge? Definitely use that.

3- Shape it: Nuts, Grains & Seeds

Sunflower Seeds | OrganicIsBeautiful
Sunflower Seeds | OrganicIsBeautiful

Because every bowl of yogurt is better with something crunchy on top, pick your favorite nuts and seeds and sprinkle generously. Go for pumpkin, sesame, and chia seeds; almonds, cashews, hazelnuts, and pistachios; or crunchy coconut chips.

Walnut | OrganicIsBeautiful
Walnut | OrganicIsBeautiful

(I like to toast a mix of a few different nuts and seeds in a small skillet before adding them to my yogurt bowl, but you don’t necessarily have to do that.) Nut and seed butters work with yogurt, too, so go ahead and add a swirl of almond butter, tahini or even hummus. Feel free to check my Facebook page for more details. I am also on Instagram and Twitter 😉

Instead of sweet granola, try raw or toasted rolled oats, or an unsweetened puffed grain cereal. Leftover cooked whole grains or quinoa can be a nice, chewy addition as well. Quinoa? Sounds familiar. If not, click on the link for a quick reminder

4- The rest

Never forget a sprinkling of salt: it’s the finishing touch that makes everything sing. If that salt is a flaky sea salt and adds a little bit of crunch, even better. Something spicy like chili flakes or curry powder is always nice, too. For that matter, so is a few shakes of hot sauce.

Unless you’re using pesto or herb oil, a drizzle of your very best olive oil is the ultimate finish for a savory yogurt bowl.

Note: I would hate to show off my [not-that] awesome photography skills on OiB one day. Yet, that day has not come yet. The visual used to prepare my article are from Epicurious.com.

So, now you know 😉 Oh, the possibilities! Have you ever tried savory yogurt? What are your favorite combinations?

Amanda 😉

YogurtOrganicIsBeautiful Signature

Simple Homemade Scrub

If like me you have hard skin on your hands and feet or want to just exfoliate your body and get it ready for your summer holidays, then this simple scrub is a god send! From my experience, this scrub has to be the simplest homemade beauty product I’ve ever made! It has no unwanted chemicals and can be tweaked any way you wish.

As you’ll see I’ve left out measurements because this scrub can be made fresh each time in small amounts or can be made in batches and stored in an airtight glass container.

Lets start 😉

Essentiel Oil | OrganicIsBeautiful
Moisturising Oil | OrganicIsBeautiful

The Basics

All you’ll need is:

  1. Oil(s) of choice
  2. Salt or sugar
  3. Essence oil(s)

And that’s it.

Simply take equal amounts of oil and salt/sugar and a few drops of essence oil and mix until combined fully. coconut is always my oil of choice, but any oil you like will do 🙂 Now that you know the basic recipe, I’m going to tell you my all time favourite ways to tweak this scrub, both for the hands, feet and body?

Photo and recipe courtesy of https://tothemoonandthestars.wordpress.com
Photo and recipe courtesy of https://tothemoonandthestars.wordpress.com

Two Amazing DIY recipes

⇔ Lemon Tea Tree Foot Scrub:

If you suffer from smelly feet and can’t seem to find anything to help, try making a batch of this scrub and using it twice a week, from personal experience I’ve found this works a dream:) Combine equal amounts of any oil and salt then add some lemon juice, between 3-6 tablespoons and a few drops of tea tree oil or eucalyptus. The acid in the lemon juice really helps in breaking down thick, hard skin and the tea tree helps kill the odor causing bacteria, which will help make your feet feel fresh and brand new:)

Eucalyptus | OrganicIsBeautiful
Eucalyptus | OrganicIsBeautiful

You can also find on OiB further tips on how to use lemon for your skin or your immune system. What about coconut oil you will say!? Do not worry, I have it all prepared here and here.

[I know you love me ;-)]

⇔ Rosewater Hand & Body Scrub

This recipe is perfect for exfoliating and moisturizing skin before a tan and helps keep dry skin away from problem areas such as the knees and elbows. Like before take equal amounts of oil and this time sugar, combine it with a few drops of rose essential oil and a few capfuls of rosewater. If you want that added moisture kick a little Rose Hip oil is lovely and will help really nourish your skin. The rose water helps sooth the skin and also helps give it a lovely fresh scent, I used this once a week and I can honestly say my skin feels amazing every time:)

Rose Petals | OrganicIsBeautiful
Rose Petals | OrganicIsBeautiful

And those are my favourite ways to tweak this scrub. That is the beauty of this simple recipe, you can create many different scrubs for many different needs. Orange and basil go perfectly and you can use spearmint/peppermint instead of tea tree. The possibilities are endless:) I will prepare DIY tutorial with visual in the coming weeks. It will be featured on my Facebook page, as well as Twitter and Instagram.

Photo and recipe from this (very) cute blog 😉

If you make these scrubs and like them or have a recipe you love, please let me know in the comments.

Homemade OrganicIsBeautiful Signature

How Does Ayurvedic Medicine Works?

What is Ayurveda medicine?

Ayurvedic medicine is the one of the oldest documented Indian health systems.

“Ayurveda” is translated from Sanskrit (the equivalent language to Latin in India) to mean “the science of life“. Ayurveda is not a “one-size-fits-all” system. Instead, its regimens are tailored to each person’s unique prakruti (Ayurvedic constitution).

Religion doesn’t play a key role in the practice of Ayurveda; the concept of balance or harmony is more important.

The beliefs

A key tenant of Ayurveda is its focus on individual treatment. Ayurvedic practitioners believe that each person is born with a unique mixture of the three doshas: Vata, Pitta and Kapha. Each dosha itself is made up of five elements: space, air, fire, water and earth.

  • Air represents all that is gaseous.
  • Water consists in all liquid.
  • Earth relates to any solid matters.
  • Fire, any matter that can be transformed


3Vata
Energy that controls the body movements, its overall motion: blood circulation, breathing, blinking, and heartbeat.

Pitta Energy that controls the body’s metabolism, its overall food transformation: digestion, absorption, nutrition, and temperature.

Kapha Energy that controls the body fluids that soften both Pitta and Vata’s energies in the body. It supplies water to all body parts, moisturizes the skin, and maintains the immune system.

 

The Pros?

    → Priority to balancing lifestyle, diet, habits and surroundings.

Indian practitioners give a traditional Ayurvedic oil foot massage. (Photo credit: Valery Kraynov)
Indian practitioners give a traditional Ayurvedic oil foot massage. (Photo credit: Valery Kraynov)

This is because it’s believed that imbalances occur due to stress, unhealthy diet, weather and strained relationships.

    → Only natural substances derived from plants, fruits, vegetables and natural minerals.

    → Side-effect are limited.

   → Complete and effective treatment, “root-cause” based, not “symptomatic”

    → No surgical procedure needed.

The Cons?

Medicinal effect can vary from one person to another.

Many Ayurvedic treatments — like meditation and individualized diets — are therefore aimed at keeping a person healthy, not curing them of disease. It can not cure any kind of disease or illness.

Some unofficial substances mixed with the Ayurvedic formula are now available in the market today. As a consumer, you need to be careful in buying unadulterated medicine from the market

Reliability of the medicines and the physicians

For instance, in the USA, there is no official licensing procedure for Ayurvedic practitioners. Qualifications and credentials of practicing physician must be established. If you’re considering an Ayurvedic treatment, or any other alternative therapies, be sure to speak with your primary care physician or other health care professional. Some Ayurvedic treatments may be dangerous when combined with prescription or over-the-counter medicines.

Reference

 

Medicine

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