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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

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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