Salamba Sarvangasana (Supported Shoulder Stand Pose)
From lying on the back raise the thighs and engage the glutes. Back can be supported by the hands, shoulders rolled inwards. Form a bridge with the body, right on the elbows and wrists.
Supta Pavanamuktasana(Reclining Wind Relieving Pose)
Lie on your back. Bend right knee and bring the thigh to the chest and head to the knee. Other leg straight.
Ananda Balasana(Happy Baby Pose)
Lie on the back, legs in the air knees bent and drawn in, legs spread apart, hands holding the big toes.
Savasana or Shavasana(Corpse Pose)
Lie flat on back, arms slightly away from the body, feet slightly apart, relaxed.
Purvottanasana(Upward Plank Pose)
Start sitting up with your feet stretched out in front of you. Place the palms on the ground about one forearms length behind the hips. Inhale, raise the hips and lift the body upwards, relax the neck. Point the toes away from the body trying to get the feet flat on the ground, keep the arms and the legs straight. Keep the buttocks and pelvic floor muscles engaged.
Phalakasana (Plank Pose)
Lie flat on the floor, face downwards. Bend the elbows, palms by the side of the chest. Keep the feet together. Raise the whole body a high off the floor, balancing on the hands and toes, body stiff and parallel to the floor, knees taut. Elbows should be straight as possible now.
Chaturanga Dandasana(Four Limbed Staff Pose)
Lie flat on the floor, face downwards. Bend the elbows, palms by the side of the chest. Keep the feet a foot apart. Raise the whole body a few inches above the floor, balancing on the hands and toes, body stiff and parallel to the floor, knees taut.
Urdhva Mukha Svanasana(Upward Facing Dog Pose)
Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are perpendicular to the floor. Inhale and press your inner hands firmly into the floor and slightly back. Then straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward. Press tailbone to pubis and pubis lifted towards navel.
Dhanurasana(Bow Pose)
Lie flat on the stomach, face downwards. Exhale and bend the knees. Stretch the arms back and hold the left ankle with the left hand and the right ankle with the right hand. Take two breaths. Now exhale and pull the legs up by raising the knees above the floor and simultaneously lift the chest off the floor. Lift the head up and pull it as far back as possible. Weight is on the abdomen.
Bhujangasana(Cobra Pose)
Lie on the floor, face downwards. Extend the legs, keeping the feet together, keep the knees tight and toes pointing. Test the palms by the side of the pelvic region. Inhale and press the palms by the side of the pelvic region. Inhale press the palms firmly on the floor and pull the trunk up. Inhale, lift the body up from the trunk until the pubis is in contact with the floor.
Sarpasana(Snake Pose)
Lie flat on the stomach, legs straight, feet together. Interlock fingers behind the back and place them on top of the gluteus. Place the chin on the floor. Use the lower back muscles to raise the chest as far as possible off the floor.
Shalabhasana(Locust Pose)
Lie flat on stomach, thighs together, knees together, hands under the thighs, palms downwards and hands clenched. Place chin on the floor slightly stretched forwards. Raise both legs as high as possible, chin, chest on the floor.
Ardha Shalabhasana(Half Locust Pose)
Lie flat on stomach, hands under the thighs, palms downwards and hands clenched. Place chin on the floor slightly stretched forwards. Raise the right leg as high as possible and the other leg straight on the floor.
Makarasana(Crocodile Pose)
Lie on stomach. Raise head and shoulders and rest the chin in the hands with elbows on the floor. Feet apart, points out from the body.
Prasarita Padottanasana (Wide Legged Forward Bend Pose)
From Tadasana spread the legs about 5 feet apart. Tighten the legs, drawn in the knee caps, place palms on the floor. Hinge forwards from the lower back and place the forehead on the mat with weight on the legs.
Natarajasana(Lord of the Dance Pose)
Feet together, bend the right knee behind the back and grasp the ankle with the right hand. Keep both knees together to maintain balance. Slowly raise and stretch the right leg backwards as high as possible. Reach up and forward with the left hand in jnana mudra.
Virabhadrasana – III (Warrior – III Pose)
Tadasana to feet 4-5 feet apart. From Warrior 1 on the right, bend the trunk forward and rest the chest on the right thigh. Arms straight, palms together, exhale raise the left leg from the floor and straighten the right leg.
Virabhadrasana – II (Warrior – II Pose)
Stand in Tadasana, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.
Virabhadrasana – I (Warrior – I Pose)
Stand in Tadasana, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach actively through the little-finger sides of the hands toward the ceiling. Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor.
Parsvottanasana(Intense Side Stretch Pose)
From tadasana, hands on hips, step left foot back 3-3.5 feet apart, keeping your feet still. Turn left foot 80 degrees (or less). Lengthen spine and on an exhale fold torso forward from hips, bring it over right leg, forehead to the right knee.
Parivrtta Parsvakonasana(Revolved Side Angle Pose)
From tadasana, step 4-4.5 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Exhale and turn the right leg 90 degrees and the left foot slightly to the right, keep the left leg stretched out and tightened at the knee. Bend the right leg at the knee until the thigh and calf are at a right angle and the thigh is parallel to the floor. Exhale and rotate the trunk and the left leg so as to bring the left arm over the right knew. Rest the left armpit on the outer side of the right knee and place the left palm by the outer side of the right foot. Left palm on the floor by the outer side of the right foot. Twist the spine to the right, turn the trunk and bring the right arm over the right ear, eyes to the right arm. Left knee tight.
Utthita Parsvakonasana(Extended Side Angle Pose)
From tadasana, step 4-4.5 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Exhale and turn the right leg 90 degrees and the left foot slightly to the right, keep the left leg stretched out and tightened at the knee. Bend the right leg at the knee until the thigh and calf are at a right angle and the thigh is parallel to the floor. Place the right palm on the floor by the side of the right foot, the right armpit, covering and touching the outer side of the right knee. Stretch the left arm over the left ear, head up. Tighten the lions, stretch the hamstrings. The chest, hips and legs should be in a line. Move the chest up and back.
Parivrtta Trikonasana(Revolved Triangle Pose)
From tadasana, step 3-4 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Right foot outwards 90 degrees and left foot at 45 degrees. Both legs straight and rotate from trunk, left leg in the opposite direction so the left palm is on the floor near the right foot.
Utthita Trikonasana(Extended Triangle Pose)
From tadasana, step 3-4 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Right foot outwards 90 degrees and left foot at 45 degrees. Both legs straight and slide towards right side, placing right hand on the mat. Spine and tail bone straight and extended, turning spine towards left side, gazing at tip of middle finger.
Utkatasana(Chair Pose)
From Tadasana inhale to raise arms til biceps touch ear and palms are together, finger pointing towards the sky. Lock elbows, keep straight, tuck elbows, open chest and expand rib cage lifted up, abdomen in, entire spine extended and lengthened up. Exhale, bend knees, squatting down, and tights parallel to the floor, distribute weight across lower back, hip joints and thigh muscles.
Garudasana(Eagle Pose)
From Tadasana bend the knee, bring the other knee over and rest the back of this thigh over the thigh of the inside leg. Move the outer foot behind the calf so the outer foot shin touches the inner calf. Balance on the inner leg. Bend the elbow and raise the arms to the chest level. Rest the right elbow on the front of the left upper arm near the elbow, then move the right hand back to the right and the left hand back to the left and join the palms.
Ardha Chakrasana(Half Wheel Pose)
Tadasana, support both palms on the back of the hips, push the hip forward and bend backwards from the sacral region, widen chest, head backwards.
Pada Hastasana(Hand to Foot Pose)
From Tadasana, inhale and raise arms above head, exhale bend forward from the hips, spine straight and knees straight. Lengthen neck towards feet, keep the chest open and rest palms besides feet, with feet firm. Hip to ankle should be in a straight line. Lengthen from lower back and stretch from upper back, abdomen sucked in.
Ardha Uttanasana(Standing Half Forward Bend Pose)
From standing forward bend, press palms or fingertips into the floor, inhale lift torso away from thighs, lengthening between pubic bone and navel. Try to keep knees straight, if it’s difficult, bend them.
Vrksasana(Tree Pose)
From Tadasana, shift weight to the foot that is straight on the floor and distribute weight evenly across the foot. Bend other leg and rest it on the inner thigh, right foot pointing straight downwards. Raise both arms sideways and adopt namaskara mudra. Foot, spine and arms straight, elbows locked beside ears. Lengthen tailbone and pelvis straight.
Tadasana(Mountain Pose)
Feet together, heels and toes touching, tighten the knees and knee caps pulled up, contract the hips, pull up the muscles of the backs of the thighs, stomach pulled in, chest forward, and spine and neck straight, distribute weight across heels and soles of foot. Lift hops, stomach in, rib cage up, chest up, neck and head straight. Arms stretched over the head, elbows locked and fingers reaching straight out.
Samasthiti (Equal Standing Pose)
Feet together, heels and toes touching, tighten the knees and knee caps pulled up, contract the hips, pull up the muscles of the backs of the thighs, stomach pulled in, chest forward, and spine and neck straight, distribute weight across heels and soles of foot. Arms by thighs, elbows locked and fingers reaching straight out.
Katha Upanishad(A Dialogue with the God of Death – What Happens to the Soul after Death)
There was a sage Vajasrava who was performing a yajna. After the Yagna his son Nachiketa was bothering him and so the sage banished him to hell where Nachiketa found himself in the domain of Yama, the Lord of Death. Nachiketa waited three days in front of Yama’s house and for this Yama granted him three boons. For this first boon Nachiketa asked for his father’s welfare and that when he went back to his father, his father would recognise him and be happy with him. This was granted. For this second boon Nachiketa asked to know how to reach heaven and Yama gave him the knowledge he had requested. He told Nachiketa between Preyas (worldly pleasure) and shreyas (spiritual good), the latter which can give permanent peace and happiness and that Atman is the highest form of shreyas. For his third boon Nachiketa wanted to know what is beyond good and evil, cause and effect. Here he learned that OM is the symbol of the omniscient self, and this self dwells within all. Yama also declared that one’s destiny after death is decided by his karma in life. One who realizes this becomes immortal. Brahman is the end of the journey and the supreme goal. The whole universe comes forth from Brahman and moves into Brahman. When all the senses are stilled and the mind is at rest, this is the highest state, called yoga. He who attains this is free from delusions and is pure and impartial.
Concept of Asana According To Patanjali
Patanjali talks about asanas in only 3 sutras: 46. A sitting posture should be steady and comfortable, 47. This is achieved through the relaxation of exertion, and making contact with the unlimited; 48. Then there is no further affliction from the dualities of existence. Patanjali does not refer to specific postures or sequences of movements as we practice nowadays, he just speaks about a comfortable posture one should be able to maintain effortless for a prolonged time while undergoing meditation and concentration of the mind.
How to Teach Asanas ?
Yoga for Bronchial Asthma The role of yoga teacher in asana instruction is very important as the student will be relies on teacher. Yoga teacher should have complete attention on student breath and body movement. Yoga teacher should have knowledge of his or her different students health conditions and capacities so that his or her instructions cannot be generalized. Yoga teacher should demonstrate asanas to students with sensible in students understandable language as demonstration is very important part of the instructing and learning process. In yoga workshops positioning of teacher with students is very important. During instructing students the yoga teacher should also see the feet weather feet’s are straight, foot is out or in . Achilles are align straight or veer towards the mid line or toward lateral. Weather knees are hard or soft, flexed, extended or hyper extended. Hips are in level. Is there any tension in in one calf than the other? Arms are hanged evenly at the side or is one hand more in front than the other. Shoulders are even or level. Head is centered between the shoulders. Does the ear hole is lined up over the shoulder. Weather shoulder is forward or either slumping forward or pulled back. Do the knee caps point forward. Yoga teacher should repeat the demonstrations stage by stage so that asanas can easily understandable to student and they could perform asanas effectively. After the demonstration ask the students if they are clearly understand the asanas or else is there any need to demonstrate again.
Do’s & Dont’s of Yogic Practices for Beginners
Asanas should be done with proper breathing through nose only . yoga teacher should give specific instructions which will help students to coordinate the breath with the asanas. With regarding to time of practice of yoga it can be performed at any time of the day except after meals . The best time for yoga practice is 2 hours before and including suryodhaya ( sunrise) because at this time the atmosphere will pure , quite , our stomach will be clear & our mind will be calm. Place of yoga practice should be clean, calm & quite. During practice of yogasanas our cloths should be loose , light , comfortable preferably cotton cloths . we should not wore wrist watches, jewellery & spectacles. Before commencing asanas programme our stomach should be empty, the bladder & stomach should be preferably empty this wiil helps us to do yogasanas effectively & comfortably. We should aware of yogasanas practices because it will influences , integrates &maintains harmony at all levels of physically , pranic , mental , emotional , psychic & spiritually. While doing asanas if we feel physically and mentally tired relaxation should be taken by doing shavasan . After completion of all asanas doing shavasan will relax all the physical & mental tired. Beginners or experienced yoga practitioners should never exert undue forces while doing asanas. Regular practice of yogasanas will increase their muscle strength. As diet is concerned for doing yogasanas there is no special dietary rules. Vegetarian diet is not essential although it is recommended at higher stages of yoga. For doing yogasanas half filled stomach with food , one quarter with water and leaving remaining quarter empty is recommended this will help us do yogasanas comfortably and successfully. Yogasanas can be performed by all age groups only we should see which type of asanas is usefull and beneficial for which age group of peoples for example sivananda style of suryanamaskar, sathyananda style of suryanamaskar can easily comfortably performed by youngage & middle age persons but for old age persons Vivekananda style of suryanamaskar can performed by easily and comfortably. Ashtanga suryanamaskar A & B cannot be performed by old age persons as it needs strong wrist and elbow strength. Yogasanas cannot be performed or dangerous in persons who have fractured bones or who are chronic ailments and diseases such as stomach ulcer , tuberculosis or hernia. We should terminate the yogasana if there is a severe pain any part of body , medical help can taken at that time . we inverted asanas if there is a gas or fermented intestines.never practice yogasanas after sun bath as asanas futher increase the heat of the body. Females should avoid practicing yoga during their menstruation periods. Benefits of doing yoagasanas are surplus it will help us to control the mind through body, removes toxins from the our body , increases absoption of vital neutrients from our intaken, food increases the longevity of living of our body ,increases immunity of the body.
Jala Neti(Yogic Nasal Cleansing Technique)
Jala neti preparations First of all, take a neti pot with nozzle that can be easily inserted into the nostril. One teaspoon of salt may be added into half litre of lukewarm water. Now, fill the neti pot with this water. How to do Jala Neti The simple steps and technique of performing Jala neti are being given below: First of all sit in squat or standing having 1 foot distance between legs. Lean forward from the lower back. Tilt the head to the opposite side of the nostril whichever is more active at the moment. Insert the nozzle of the pot into the nostril which is active at that moment. Open your mouth throughout the neti process and try to breathe through it. Let the water flow in through one nostril and out through the other nostril. After finishing half of the water of the Neti pot, put it down and clear your nostril. The same thing should start from other side. After finishing from both side, do forceful exhalation from both the nostrils in all the directions i.e. left & right, top & bottom. Benefits of Jala Neti Daily practice helps maintain the nasal hygiene by removing the dirt and bacteria trapped along with the mucus in the nostrils. It soothes the sensitive tissues inside the nose, which can assuage a bout of rhinitis or allergies. It is beneficial in dealing with asthmatic conditions and making breathing easier. It reduces tinnitus and middle ear infections. It helps abate sinusitis or migraine attack. It can alleviate upper respiratory complaints like sore throats, tonsils, and dry coughs. It can clear the eye ducts and improve vision. Clearing of nasal passages helps improve the sense of smell and thereby improves digestion. It calms the nervous system and the mind. It also helps relieve stress and brings clarity to the mind. People have experienced a reduction in their anger by practicing Jal Neti regularly. It helps improve the quality of your meditation. Jala Neti goes beyond nasal cleansing and helps in aligning your body, mind, and soul. Hence, it should be practiced daily and not only when one has a nasal blockage or cold. Jala Neti precautions The nose should be dried properly after the process. People with high blood pressure should be careful during this part. If one feels dizzy while drying the nose, then it should be done standing upright. Take care that you do not leave any water in the nasal passages as it might cause an infection. Like any other yogic practice, learn it from an expert practitioner.
Querying new yoga student
0) We should introduce our self with smiling face and positive attitude ask questions. 1) Have you ever practiced yoga? If answer is no. Assure them no problem but if the answer is yes 2) What style of yoga has been practised? 3) How long period yoga has been practised? 4) Do you have any injuries or anything else going on with your body that i should be aware of? 5) Have you ever had any surgeries? If yes collect details 6) How are your ankles, knees, hips, back, shoulders, neck , wrists ? Try to follow up the relevant questions with their answers. We should use our knowledge but also prepare to acknowledge that we do not know about the injury or issue and encourage the student to take care of him or herself. 7) are you pregnant or have you recently had a baby? Ask this of any women if we think she is pregnant or who recently gave birth, share with her basic trimester cautions. 8) What is your profession, work or daily life like? 9) What do you do for exercise? According to the answers to the above questions we should give the student some initial guidance on how he / she might modify his / her practice.
Hatha Yoga
The larger part of yoga being rehearsed in the globe is hatha yoga, including asanas (yoga stances), pranayama (breathing practices), kriyas (inside purging strategies), bandhas (strong locks and contractions), and mudras (hand gestures and seals), to more prominent or lesser degrees relying upon the arrangement of yoga. The 200-hour Hatha Yoga practice by Karuna Yoga Maha Vidya Peetham, teacher training center in, Bangalore, India is one of the best institutions today to learn Hatha Yoga. Yoga Anatomy of Hatha Yoga Despite the fact that a physical practice, hatha yoga is more than a workout schedule. Hatha yoga is an exceptionally refined arrangement of all-encompassing wellbeing and prosperity, tending to all layers of the self, which are not isolated but rather interrelated, influencing each other. On the off chance that the body is debilitated, the psyche, heart, and soul are altogether decreased, and the other way around; if the heart is discouraged, the brain, soul, and body are lazy; etcetera. Considered a science with refined procedures and practices, hatha yoga viably balances and fortifies each arrangement of the body — the musculoskeletal, respiratory, circulatory, stomach related, anxious, and endocrine frameworks — permitting professionals to discharge pressure, increment dissemination, dispense with poisons, and reestablish common wellbeing and essentials. Meaning of Hatha Yoga In spite of the fact that the Sanskrit expression hatha signifies “mighty” or “extreme,” when broken into its syllables, ha for “sun” and that for “the moon,” it infers a joining of contrary energies. Manly qualities, for example, quality, animation, animosity, hardness, and warmth are related with the sun, and feminine qualities, for example, delicate quality, lack of involvement, tenderness, nurturance, and cool-ness are related with the moon. The yoga of the sun and moon, hatha yoga, looks to adjust the restricting strengths: manly and female, hard and delicate, right and left, inward and external, doing and being, yin and yang. Physically hatha yoga requires adjusted activity. Through the practice, we build up a harmony amongst quality and adaptability while figuring out how to explore the unobtrusive move amongst exertion and surrender. The flawless thing is that a few stances, for example, forward folds, cool the body and quiet the sensory system, while others, for example, backbends, warm and empower the body. At that point, there are turns, which are alluded to as either “shrewd” represents that will cool or warmth the body, whichever is important to take the body back to impartial. Spine & Hatha Yoga The asanas collectively work to reestablish and keep up an adaptable and conditioned spine. For creatures, it is vital to move the spine in all directions with a specific end goal to keep the spinal segment supple and portable. They move, extend, twist, and twist their spines in each course.) The spinal segment is comprised of various vertebrae and supple, sinewy circles that fill in as spacers in the middle. It houses the spinal string, which associates with the cerebrum and, together with it, creates the focal sensory system. Nerves then branch out from the spinal string through the spaces between the vertebrae, associating particular body parts — organs, organs, et cetera — to the mind. After some time, with gravity, the spine starts to pack, losing space between the vertebrae and bargaining the vertebral circles. The outcome is regularly an encroached nerve, removing the stream of vitality and nerve driving forces through the body, bringing on debilitated organs and loss of muscle capacity, also torment. In this way, the significance of a supple yet conditioned spine can’t be focused on enough. The wide range of yoga postures flex, contort, bend, protract, and open the distinctive districts of the spine, keeping up the wellbeing of the whole spinal segment and reinforcing the sensory system. Prana & Hatha Yoga On the subtle, or active, level, the full yogic breath brings more prana into the body while likewise managing the life-constrain vitality. Prana is the body’s unobtrusive vitality. It is the enlivening power behind every atom, cell, organ, and arrangement of the body, organizing each real movement from the pumping of the heart to the disposal of waste. Prana likewise enormously impacts the mind’s state. Unsteady pranic vitality causes the brain to wind up distinctly upset and the body’s different frameworks to be unpredictable, producing disease in the psyche and body. The breath is an augmentation of prana. The more profound you inhale with cognizant mindfulness, the more prana you get. By being a part of Karuna Yoga Maha Vidya Peetham, Yoga TTC program Bangalore, you can even direct the stream of prana into particular regions of the body just by sending the breath there. Moreover, when inward breaths and exhalations are balanced, prana gets to be distinctly steadier and the mind calmer, and all the body’s living frameworks work all the more ideally. Join Karuna Yoga Maha Vidya Peetham, Yoga TTC program for a better understanding of Hatha Yoga. Hatha yoga has evolved over the previous century to wind up distinctly more inclusive and keeps on advancing as new logical revelations are made in the fields of kinesiology, brain science, neurology, and comprehensive wellbeing. Whichever style you follow, yoga can bring balance physically, rationally, and inwardly, to all parts of your life. It is the rare 90 minutes when students don’t need to consider their occupations and other world affairs. However your own, so give yourself the authorization to remain totally exhibit for the length of the class, leave every bit of your stresses and duties with your shoes at the entryway, and be with yourself in your body on your mat.
Yoga & Its Stretching Mechanism
Yoga & Its Stretching Mechanism Stretching can facilitate mobility, improve muscle mechanics. Definition and goal of stretching Stretches is specific positions sustained to increases and maintain the length of a muscle or a muscle group. It lengthens tendons, warms up ligaments, and prepares joints for work. As a result, there is: Additional flexibility throughout the body. Decreased tightness or stiffness. Improved awareness of the muscles. Increased coordination and agility in daily. Enhanced circulation, which products (lactic acid, carbon dioxide, nitrogen, cellular metabolites) from the muscles. Reduced pressure on joint cartilage and spinal discs, which reduces the arthritic wear-and – tear process. Reduced inflammation and pain of the joints. Less stress on the nervous system. Exercise and stretching Strengthening muscles Improving cardiovascular function Strengthening the immune system Stimulating body chemicals(epinephrine, endorphin) Reducing stress Rehabilitating from injury Improving ability and stamina for additional work or play. What happens in a stretch? All the stretches in a manual are static stretches; which are controlled and slow. In a static stretch, as you a stretch a muscle in a slow and gentle fashion, you increase its tension. In a few milliseconds, the spinal cord reflexively tells the muscles to shorten in order to protect the muscle from being overstretched. It takes 6-10 seconds for the brain and spinal cord to perceive that the stretch is safe and, suddenly, the mild pulling sensation you feel of the muscle shortening to resist the stretch is gone. It is in the next 20-24 seconds that the stretch has the beneficial effects. That is why a stretch must be held for at least 30 seconds. A good rule to follow is that if you feel the uncomfortable stretching sensation for more than 10 seconds, you are stretching too far and too fast. You should ease off slightly until the sensation is gone and then hold for 30 seconds. It is important that you do not bounce when you stretch this kind of stretching, known as a ballistic stretch. Creates more than double the amount of tension as compared to a static stretch .Even though it is not done in many aerobic classes and workout videos, it may actually cause nerve damage and muscle fiber tearing. It also does not improve flexibility. When should you stretch Ideally, stretching should be done when the body is warm. That way, there is sufficient blood flow carrying important minerals, such a calcium and magnesium, throughout the tissues before you begin to stretch. Optimum muscular relaxation is also the key to effective stretching. If you bathe instead of shower, you can stretch in the living room or bedroom in the morning after your bathe. A morning stretch prepares the muscles and the human frame for the daily stressors encountered. Warming up Goal is to get the blood flowing without challenging the body to new heights. Their cold muscles tendons and ligaments are not prepared to deal with the sudden onset of strain, which can cause ankle sprains, pinched spinal nerves, or ruptured Achilles tendons. If you exercise for 60 minutes, you need 9-12 minutes of warm up. Cooling down You Should do a cool-down stretch routine .This helps eliminate the metabolic build-up of waste , such a lactic acid , nitrogen and carbon dioxide , from the muscles to enhance muscles repair and recovery . Otherwise, the metabolic waste will cause muscle stiffness, which affects the movements of the joints. If you incorporate deep abdominal breathing during the cool-down, you will increase the cellular the waste removal even more. For example, if you exercise for 60 minutes, you need 3-9 minutes of cooling down. , you need 3-9 minutes of cooling down. When a muscle is relaxed, it requires little fuel. With a muscle is moving properly, the blood flow requirements are maintained. When a muscle is held in one position without moving, the fuel demand of the muscles does not equal the actual flow it receives. This condition is called static muscle loading. The reduced blood flow blood flow means les oxygen or fuel supply to the muscle. As a result, metabolic waste products, such as lactic acid, are created and muscular fatigue occurs. This leads to various types of pain, such a s headaches, shoulder stiffness, or low back pain, which are commonly suffered from repetitive stress at stationary jobs. If you exercise three times a week for an hour each time, you would warm up with 10 minutes of stretching and cool down for 5 minutes (total of 15 minutes). Senior peoples Have shortened and stiffened with age. 65 or 85-year-old muscle can still be trained to work. Diet and stretching Calcium Calcium helps the in fracture of the muscle fibers, known as cross-bridges, to work optimally. These cross bridges link two muscle fibers together and create a shortening, or contraction, in the muscle. Calcium helps the nerves and muscle communicate. A shortage of calcium causes the nerves to become irritated, which leads to muscle tension, stuffiness, and eventual pain. Magnesium Magnesium is required to release the cross bridge between the muscle fibers at the end of a muscle contraction so that muscle can relax. Approximately 70% of the body’s magnesium is located in the bones, 30% is found in soft tissues and associated structures. If the body is deficient in magnesium, the muscle will not relax enough. Instead, they will tend to stay in a contracted, tight, or stiff condition. Over time, this stiffness can be felt knots, ropes, or even cramps. Magnesium deficiency is also closely related to heart diseases. Cold and heat therapy If you have a dull or sharp pain in a localized area, apply ice to it in 10- minute’s intervals. For muscle stiffness, use a heating pad or, better yet, take a warm shower. Endorphin theory Endorphins and enkephalins are chemicals that are made in the human body. They are opiates that inhibit pain when released. Endorphins and enkephalins can be stimulated both physically and mentally. The gate theory of pain