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... relief from your lower back pain.</p>]]></content:encoded>
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<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" > <channel> <title>RSS Yoga Poses</title> <link>https://www.lamuworld.com/</link> <description>Yoga Poses</description> <lastBuildDate>Mon, 18 Aug 2025 17:36:20 -0400</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <item> <title>Best Lower</title> <description>Mattress shopping is more of an art than a science, but here are some hints on how to find the best mattress for your lower back pain: Article continues below A Medium-Firm Mattress May Be Best Sleeping on the wrong mattress can ...</description> <content:encoded><![CDATA[<img src="/img/the_25_best_exercises_for_your.jpg" alt="The 25 best exercises for your lower abs" align="left" /><p>Mattress shopping is more of an art than a science, but here are some hints on how to find the best mattress for your lower back pain: Article continues below A Medium-Firm Mattress May Be Best Sleeping on the wrong mattress can not only worsen your lower back pain—it may be the cause of it. A lack of mattress support can strain your muscles and lead to the misalignment of your spine, both of which may contribute to your lower back pain. No single type of mattress works best for everyone, but many people find the most relief from their back pain with a medium-firm mattress. This type of mattress can provide good support for the natural curvature of your spine, and may help you avoid muscle soreness upon waking up. Before you commit to a medium-firm mattress, consider the following two tips: Purchase a mattress in-store rather than online. This will allow you the chance to try out each mattress—though only for a brief period of time. Purchase a mattress with a 30-day return guarantee. This will allow you to try out your new mattress risk-free, as you may find your new mattress uncomfortable after a few nights. Consider an adjustable bed An adjustable bed is a base that allows you to sleep at different angles. Typically, you will also need to purchase a new mattress that is compatible with an adjustable bed. Different sleep positions may work best for people depending on their lower back conditions, but if your lower back pain is caused by osteoarthritis an adjustable bed may be right for you. A good way to test if you may benefit from an adjustable bed is to sleep in a reclining chair overnight. If this helps relieve your pain, it may be time to purchase an adjustable bed and compatible mattress. In addition to an adjustable bed, you can also purchase specially designed pillows that support your back in a reclining position as you sleep. It’s true that a new mattress can be a sizeable investment—but it may be worth it if it can provide meaningful relief from your lower back pain.</p>]]></content:encoded> <category><![CDATA[Yoga Terms And Meanings]]></category> <link>https://www.lamuworld.com/YogaTermsAndMeanings/best-lower</link> <guid isPermaLink="true">https://www.lamuworld.com/YogaTermsAndMeanings/best-lower</guid> <pubDate>Tue, 19 Aug 2025 01:36:00 +0000</pubDate> </item> <item> <title>Back and Spine Stretch</title> <description>The spine is a masterpiece of engineering. The four curves of the spine and their varying shapes perfectly balance the two primary functions of our skeletal system: stability and mobility. The spine is made up of four curves. The ...</description> <content:encoded><![CDATA[<img src="/img/milochie_shop_eco_yoga_activewear.jpg" alt="Milochie - Shop Eco Yoga & Activewear products - Milochie Eco Yoga" align="left" /><p>The spine is a masterpiece of engineering. The four curves of the spine and their varying shapes perfectly balance the two primary functions of our skeletal system: stability and mobility. The spine is made up of four curves. The cervical spine is the topmost curve. It is comprised of seven vertebrae in the neck. Below it, the 12 thoracic vertebrae form the curve to which the ribs attach. The low back, or lumbar curve, is made up of five vertebrae, the largest bodied vertebrae of the spine. And the bottommost curve is comprised of five fused vertebrae in the sacrum followed by four fused vertebrae in the coccyx. This bottommost curve of the spine joins with the pelvis and serves as the back of the pelvic bowl. The cervical and lumbar spines are concave curves, and the thoracic and sacral spines are convex curves. This spring-loaded design of alternating curves provides natural shock absorbing and helps us to maintain balance, as the curves can deepen or lengthen as needed as we maneuver through our day. In addition, the vertebrae in each curve of the spine have slight variations in shape to facilitate four primary actions. Here’s how this works as you flow through your yoga poses (asanas). Photo Credit: Kyle Sorensen Asana: Cat Pose Action of the Spine: Flexion In Cat Pose, hands and knees are on the mat with shoulders stacked above wrists and hips over knees. As you press down into your arms and legs and hollow out the front of your body, the spine rounds into flexion. Here, the bellybutton hugs up to the spine, the tailbone drops down, and the chin draws into the chest. The flexion in Cat Pose occurs as the thoracic curve deepens its natural convexity (also known as kyphosis), though this range of motion is partially limited in the top thoracic vertebrae to reduce interference with respiration. Additionally, the shapes of the cervical and lumbar vertebrae allow the neck and low back join in flexion. Asana: Cow Pose Action of the Spine: Extension Cow Pose, a counter pose to Cat, exercises extension of the spine. As you turn your pelvis forward, lift your sit bones, soften your middle and lower back toward the floor, and open your collarbones and throat toward the front of your mat. The extension in Cow Pose is achieved as the lumbar and cervical spines deepen into their natural concavity (also known as lordosis). Though the shape of the thoracic vertebrae do not allow for as much extension in the thoracic spine, it's important to energetically spread the extension through the length of the spine so that the pressure of extension does not compound only in the lower back. For many, the thoracic spine may feel immobile, but thoracic extension is possible to a small degree. Asana: Crescent Moon Action of the Spine: Lateral Flexion In Crescent Moon, the pelvis and legs anchor into the earth through parallel feet, and the trunk of the body assumes a C-shaped curve to the side. Counterbalance the lean of your lateral flexion by energetically committing weight into your opposite foot. Lateral flexion is achieved with great freedom in the cervical and lumbar spinal curves, and to a lesser degree in the thoracic spine, as side bending is partially limited by the resistance of the rib cage and sternum. Asana: Half Lord of the Fishes Action of the Spine: Rotation Half Lord of the Fishes pose is a seated twist for the spine. From a seated position with your legs extended forward, step one foot across your opposite knee and bend your bottom leg to tuck your foot near your opposite hip. Root down into your sit bones to lengthen your spine upward. At your tallest, twist toward your top leg. Hug your front leg or pin your elbow across your thigh. The rotation of this pose is achieved in the thoracic and cervical spines, as the shape of the lumbar vertebrae allow for limited rotation in order to preserve stability. Begin twisting from behind the bellybutton, and allow the twist to spiral up your spine until at last the head turns with the chin parallel to the floor.</p>]]></content:encoded> <category><![CDATA[Stretches]]></category> <link>https://www.lamuworld.com/Stretches/back-and-spine-stretch</link> <guid isPermaLink="true">https://www.lamuworld.com/Stretches/back-and-spine-stretch</guid> <pubDate>Sat, 09 Aug 2025 01:36:00 +0000</pubDate> </item> <item> <title>Good Stretch for back pain</title> <description>Years ago I was in the middle of my yoga practice, legs wide apart, bending deeply down over my right leg in Upavistha Konasana (Wide-Angle Seated Forward Bend) when I heard it—a popping sound in my left lower back, like a wine ...</description> <content:encoded><![CDATA[<img src="/img/exercise_ball_workouts_for_back_pain.jpg" alt="Exercise Ball Workouts for Back Pain" align="left" /><p>Years ago I was in the middle of my yoga practice, legs wide apart, bending deeply down over my right leg in Upavistha Konasana (Wide-Angle Seated Forward Bend) when I heard it—a popping sound in my left lower back, like a wine bottle being opened. Alarmed, I came up but only noticed a dull ache over my sacrum. I shrugged it off and finished my session relatively unfazed. But it didn't go away. In fact, I was plagued with recurring bouts of pain. At the time I was in physical therapy school and had easy access to an orthopedist. His examination revealed little, and when I demonstrated the pose at his request, he smiled and expressed skepticism that I had lower back pain at all. Needless to say I felt somewhat hopeless about understanding what was causing this nagging pain. I continued to seek medical help over the next few years and even consulted with chiropractors and massage therapists. My chiropractor finally diagnosed my pain as being caused by my sacroiliac joint, but he had little success in treating it. To my surprise, the pain was finally resolved at the place where it first occurred: my yoga mat. I noticed that when I began to take particular care with my pelvic alignment during yoga poses, especially in twists and forward bends, the pain and discomfort went away. That extra care and attention were the final piece that helped me understand the puzzle of my sacroiliac joint. Although my practice caused my sacroiliac pain, it was also the best medicine when it came to not only healing it but also preventing any future problems. Casing the Joint Lower back pain has been around as long as men and women have walked upright. In fact, approximately 80 percent of people experience some form of lower back pain, including sacroiliac pain, during their lifetime—although there are no definitive statistics on how many experience sacroiliac pain specifically. Part of the difficulty is there is no way to objectively measure the degree to which the sacroiliac joint is "out." In fact, there are some health professionals—like my orthopedist—who debate whether the SI joint contributes significantly to lower back pain at all.</p>]]></content:encoded> <category><![CDATA[Stretches]]></category> <link>https://www.lamuworld.com/Stretches/good-stretch-for-back-pain</link> <guid isPermaLink="true">https://www.lamuworld.com/Stretches/good-stretch-for-back-pain</guid> <pubDate>Wed, 30 Jul 2025 01:23:00 +0000</pubDate> </item> <item> <title>Lower back Stretch</title> <description>Stretching before and after golfing and other physical activity decreases the chance of injury. Stretching before performing any activity decreases the chance of injury. This applies to golf as well, despite the notion that this ...</description> <content:encoded><![CDATA[<img src="/img/chair_lower_back_stretch_exercise_guide.jpg" alt="Chair Lower Back Stretch Exercise Guide and Video" align="left" /><p>Stretching before and after golfing and other physical activity decreases the chance of injury. Stretching before performing any activity decreases the chance of injury. This applies to golf as well, despite the notion that this sport doesn't involve quick movement. You need stamina, flexibility, and strength to swing a club. The core muscles of the abdomen, lower back, hips, and pelvis support the body during every movement. Stretching the lower back for optimum performance can improve your range of motion, allowing for a more powerful swing...</p>]]></content:encoded> <category><![CDATA[Back Pain]]></category> <link>https://www.lamuworld.com/BackPain/lower-back-stretch</link> <guid isPermaLink="true">https://www.lamuworld.com/BackPain/lower-back-stretch</guid> <pubDate>Sun, 20 Jul 2025 01:20:00 +0000</pubDate> </item> <item> <title>Yoga for Posture Corrections</title> <description>Your mom was right: You'll look better and feel great if you stop slouching and stand up straight. Yoga can help you do just that—in a way that honors your spine's natural curves. Here's a guide to assessing and improving your ...</description> <content:encoded><![CDATA[<img src="/img/11_yoga_asanas_to_correct_your.jpg" alt="11 Yoga Asanas to Correct Your Posture | PranaYoga" align="left" /><p>Your mom was right: You'll look better and feel great if you stop slouching and stand up straight. Yoga can help you do just that—in a way that honors your spine's natural curves. Here's a guide to assessing and improving your posture. Your mom was right: You'll look better and feel great if you stop slouching and stand up straight. Yoga can help you do just that — in a way that honors your spine's natural curves. Here's a guide to assess and improve your posture. Are you a slumper? A swayer? Chances are you're one or the other to some degree—despite Mom's best efforts all those years ago to get you to sit up straight and stop slouching. She probably told you that you'd look and feel better if you worked on your posture, and she was absolutely right. But if you're like most people, you rolled your eyes and ignored her, or straightened up until she wasn't looking. And you probably didn't give posture much more thought at all until you walked into your first yoga class and tried to stand in Tadasana (Mountain Pose). When you're a beginner, it's surprisingly complicated to master the art of rooting down through the feet while lengthening up through the spine, keeping your chest open without jutting your lower ribs out, and keeping the legs muscles strong and lifted without tensing the belly or jaw. But ultimately, Tadasana demands just one simple thing: that you stand in a way that supports the natural curves of a healthy spine. So why is it so difficult? And why do we work so hard to master good posture in yoga—leaving class feeling taller and healthier—only to slump down in the car seat on the way home or revert to a swayback when we heft our overstuffed yoga bags onto our backs? In short, modern life conspires against good posture. We spend our days sitting at desks, staring at computer screens. When we travel, we do it in cars or—worse—airplanes. We lounge around in overstuffed chairs designed more for looks than for lumbar support. And we pay people to mow our lawns, tend our gardens, and remove our trash so we can spend more time working or driving or sitting. Non-sedentary cultures—with a few exceptions—don't have the same epidemic of back and neck problems that we do. Picture a woman gracefully balancing a large basket of food on her head. To carry such a heavy weight, she must have a perfectly aligned spine and strong posture-support muscles. You don't get that kind of alignment and strength from sitting around and watching the tube. You can, however, get it from a regular yoga practice. See also Stop Slouching! Improve Posture with Bow Pose Better Posture Principles: Try this 3-Part Strategy To create great alignment for your body, I recommend a three-part strategy. First, build awareness by assessing your posture and your lifestyle. Next, create a yoga prescription for your specific postural problem by incorporating a few simple poses into your regular practice. Finally, take your newly developed awareness of your alignment issues and apply it throughout your daily life. Before tackling the how-tos, however, it's important to understand the anatomy of proper posture. Whether you're sitting or standing, your spine has natural curves that should be maintained. They are a mild forward curve (like a gentle backbend) in the neck and lower back, and a mild backward curve in the upper back and midback. As you practice yoga, you learn to maintain these optimal curves in many standing poses, in most sitting poses, and in inversions like Sirsasana (Headstand) and Adho Mukha Vrksasana (Handstand). If any of these curves are habitually flattened or overly curved, abnormal posture can get locked into the body. A wide variety of abnormal curves can occur, including a flat neck and a flat lower back, but we'll focus on the two most common problems: a hunched upper back (known as excessive kyphosis), which is usually linked with a jutting forward of the head (known as forward head) and, at the other end of the spectrum, an extreme sway in the lower back (known as excessive lordosis). These extreme curves contribute to many of the painful problems—muscle strain, joint pain, and disk problems, to name a few—that physical therapists and other health care practitioners treat every day. Maintaining just the right curves is only part of the equation, however; to function efficiently, your skeletal structure also needs to be aligned vertically. That means when you're standing, your ears should be over your shoulders, your shoulders over your hips, and your hips over your knees and ankles. When any body part falls out of that vertical line, the adjacent support muscles will feel the strain. For example, years of having a forward head will cause the muscles of the upper back and neck to become tired and achy from holding up the weight of the head against the pull of gravity. So, while you needn't nag yourself about slouching, you may discover that the simple act of straightening up can change your life. If you train your body to maintain the normal spinal curves and keep your posture vertical and spacious when you're standing or sitting upright, you're likely to feel better all over. And that's something to write home about. See also Kathryn Budig’s Perfect-Posture Secret: Anti-Slouch Yoga Strap Trick Do You Slump or Sway? Take the Assessment The first step toward changing a bad habit is to recognize that you have a problem, right? So, let's start your posture-improvement program by building awareness of your postural pitfalls. You can assess your spinal curves by standing against a doorjamb. When you stand with your heels very near the jamb, you should have contact at your sacrum (the upside-down triangular-shape bone a few inches above your tailbone), the middle and upper back (thoracic spine), and the back of your head. With normal spinal curves, your lower back (lumbar spine) and neck (cervical spine) won't touch—there should be about an inch of space between the doorjamb and the vertebrae of your lower back. But if you can slide your whole hand into the space, you have a swayback, or excessive lordosis. Standing at the doorjamb also provides valuable feedback about kyphosis and forward head. If you notice that your chin lifts up when you place the back of your head against the jamb, you probably have excessive kyphosis in your thoracic spine. The combination of excessive kyphosis and forward head is common, and it puts significant strain on your neck muscles and intervertebral disks. It's also worth noting that you could have a combination of postural problems, such as an increased kyphosis with an excessive lordosis. In that case, it's usually best to focus on creating proper alignment in the pelvis and lower back first, and then work your way up the spine. After your assessment, take a close look at the furniture you use every day at work, home, school—anyplace you spend a significant amount of time. Supportive beds and chairs and a carefully set-up desk and computer workstation will facilitate good alignment. On the other hand, a saggy bed, poorly designed chair, and keyboard at the wrong height will set the stage for degenerating posture. Make the best furniture choices you can to support your journey to better spinal health.</p>]]></content:encoded> <category><![CDATA[Improve Posture]]></category> <link>https://www.lamuworld.com/ImprovePosture/yoga-for-posture-corrections</link> <guid isPermaLink="true">https://www.lamuworld.com/ImprovePosture/yoga-for-posture-corrections</guid> <pubDate>Thu, 10 Jul 2025 01:17:00 +0000</pubDate> </item> <item> <title>Back pain Relief Stretch</title> <description>Many people think of stretching and immediately associate it with pre or post-workout, but what about adding in some muscle pain relief stretches during your work day? We are spending a considerable amount of time (approximately ...</description> <content:encoded><![CDATA[<img src="/img/herniated_disc_pain_relief_stretch_mckenzie.jpg" alt="Herniated disc pain relief stretch: McKenzie extension" align="left" /><p>Many people think of stretching and immediately associate it with pre or post-workout, but what about adding in some muscle pain relief stretches during your work day? We are spending a considerable amount of time (approximately 8 hours) seated at our desk during the day, or looking down on our phones or tablets. Surely, we should take some time to think about muscle pain relief. Overtime our bodies will no longer want to deal with the strain caused by static posture. The most common types of pain we experience are neck tension, stiff shoulders, hip and back pain. We take you through five effective active stretches for your whole body, resulting in increased mobility and muscle pain relief. Neck Stretch: Hold for 10 seconds, 3x/side Bend your head to the right. Lower and press down your left shoulder Reach forward with your left arm, just below shoulder level. This is a great neck stretch for overall neck tension and muscle pain relief since it stretches out the upper trapezius muscle, while simultaneously promoting activity of the serratus anterior muscle. Both of these muscles work together to create healthy shoulder movement. Thoracic Spine Rotations: Complete 5x/side Lay on your right side, with your right leg extended and your left knee bent at 90 degrees, propped up with either a foam roller or pillow, to lock out your lumbar spine. Outstretch your right arm to shoulder level with your palm facing up, and place your left arm directly on top. Slowly start lifting your left arm up, mimicking the motion of an archer, rotating segmentally up the spine to evenly distribute the motion. When the back of your left arm reaches the ground on the opposite side of your body, slowly rotate back to the starting position. This stretch is great for thoracic spine relief. To increase extension and rotation within our thoracic spine. This will also offload the lumbar spine, decreasing back tension. Hip Flexor Stretch (iliopsoas muscle release): Complete 5x/side Start in a kneeling position, with your left leg forward, and your right knee bent behind you. Tuck your pelvis under and squeeze your right glute. Reach your right arm up and overhead to the left. Lift your left arm up to shoulder level and rotate to the left. This hip flexor stretch helps to offset prolonged sitting by stretching out your anterior hip flexors, especially the psoas, which can pull you into an anterior pelvic tilt.</p>]]></content:encoded> <category><![CDATA[Relief]]></category> <link>https://www.lamuworld.com/Relief/back-pain-relief-stretch</link> <guid isPermaLink="true">https://www.lamuworld.com/Relief/back-pain-relief-stretch</guid> <pubDate>Mon, 30 Jun 2025 01:17:00 +0000</pubDate> </item> <item> <title>Good back Stretching Exercises</title> <description>Ankylosing spondylitis is a form of arthritis caused by inflammation of the joints. Patients often begin experiencing painful symptoms in early adulthood, including aches and stiffness in the lower back and hips. These are often ...</description> <content:encoded><![CDATA[<img src="/img/posture_exercise_10_easy_stretches_for.jpg" alt="Posture Exercise: 10 Easy Stretches For Better Posture" align="left" /><p>Ankylosing spondylitis is a form of arthritis caused by inflammation of the joints. Patients often begin experiencing painful symptoms in early adulthood, including aches and stiffness in the lower back and hips. These are often the worst after periods of inactivity or immediately after waking up. Unlike typical back pain one might experience from injury or spending too many hours in a chair, ankylosing spondylitis can affect other joints, particularly joints in the spine at the lower back and pelvis. The hip and shoulder joints can also be affected as well. The vertebrae in the back are of particular concern because, if left untreated, these joints can fuse together. This can cause a person to have a hunched over posture and may affect a person’s ability to breathe. While many patients endure these painful symptoms for up to 10 years before receiving a proper diagnosis, those who work with their doctors to find proper treatment experience a much greater quality of life. Experts agree that ankylosing spondylitis and other related diseases can run in families, so if you have relatives with a history of immune problems, you may be more likely to develop ankylosing spondylitis. If you’re experiencing lasting pain for more than three months that feels worse in the morning and better with movement, you should talk to your doctor about ankylosing spondylitis as the potential cause of your symptoms. Your doctor will perform a physical exam and ask you about your symptoms and whether you have a history of injuries in the affected joints. Your doctor may order imaging tests, such as an X-ray or MRI, to get a better look at what’s causing your pain. You can also expect a simple blood test to check for signs of inflammation, as well as to rule out other potential illnesses.</p>]]></content:encoded> <category><![CDATA[Exercises]]></category> <link>https://www.lamuworld.com/Exercises/good-back-stretching-exercises</link> <guid isPermaLink="true">https://www.lamuworld.com/Exercises/good-back-stretching-exercises</guid> <pubDate>Fri, 20 Jun 2025 01:17:00 +0000</pubDate> </item> <item> <title>What are the Bikram Yoga Poses?</title> <description>Bikram's Beginning Yoga Class is a series of twenty-six traditional hatha yoga postures designed to scientifically warm and stretch muscles, ligaments and tendons, in the order in which they should be stretched. Bikram Yoga's ...</description> <content:encoded><![CDATA[<img src="/img/bikram_yoga_to_alleviate_sciatica_livestrongcom.jpg" alt="Bikram Yoga to Alleviate Sciatica | LIVESTRONG.COM" align="left" /><p>Bikram's Beginning Yoga Class is a series of twenty-six traditional hatha yoga postures designed to scientifically warm and stretch muscles, ligaments and tendons, in the order in which they should be stretched. Bikram Yoga's twenty-six posture exercises systematically move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well-being will automatically follow...</p>]]></content:encoded> <category><![CDATA[Poses]]></category> <link>https://www.lamuworld.com/Poses/what-are-the-bikram-yoga-poses</link> <guid isPermaLink="true">https://www.lamuworld.com/Poses/what-are-the-bikram-yoga-poses</guid> <pubDate>Tue, 10 Jun 2025 01:17:00 +0000</pubDate> </item> <item> <title>Yoga Asana Name in Hindi</title> <description>A classic yoga posture, Knees-to-Chest Pose has many therapeutic benefits. Because it’s performed on your back, it is sometimes referred to as “Supine Knees-to-Chest Pose.” Though the pose is rarely referred to by its ...</description> <content:encoded><![CDATA[<img src="/img/yoga_asanas_for_flat_stomach_with.jpg" alt="Yoga asanas for flat stomach with pictures" align="left" /><p>A classic yoga posture, Knees-to-Chest Pose has many therapeutic benefits. Because it’s performed on your back, it is sometimes referred to as “Supine Knees-to-Chest Pose.” Though the pose is rarely referred to by its Sanskrit name — Apanasana (ah-pahn-AHS-uh-nuh) — it can be helpful to understand its meaning. It comes from two Sanskrit words: “Apana” (meaning, “downward-flowing life force”) and “asana” (meaning, “pose”). In yoga, apana is a bodily energy that serves as the opposite function of “prana, ” which is considered the vital life force. Prana gives life to the body through breathing and other techniques. Apana , in contrast, is the body’s force of elimination. It flows downward and out of the body, eliminating impurities through the lungs and excretory systems. Practicing Apanasana relieves the pressure of this force of elimination, helping the body to efficiently reduce and expel waste, toxins, and tension. Benefits of Knees-to-Chest Pose The benefits of Apanasana are closely related to those of its variation, Wind-Relieving Pose ( Pavanamuktasana ): Relief from excess digestive air, indigestion, bloating, flatulence, acidity, and constipation. It is often recommended for those suffering from irritable bowel syndrome. In addition, this pose helps to keep your low back limber. It is often used as a soothing counter-pose to backbends and spinal twists. Because your body is compact in the pose, your thoughts are more easily drawn inward, which is useful for calming the mind and rebalancing your energy. Cautions Do not practice this pose if you are recovering from abdominal surgery or a hernia. Also avoid this pose if you have a spinal, knee, or hip injury. If you have a neck injury, do not lift your head (see Modifications & Variations, below). Women who are pregnant should not practice this pose after the first trimester. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga. Instructions Begin by lying on your back, with your legs and arms extended. As you exhale, draw both of your knees to your chest. Clasp your hands around them. If it is possible for you, wrap your forearms over your shins and clasp each elbow with the opposite hand. Draw your tailbone and sacrum down toward the mat, lengthening your spine even more. If it is comfortable for you to do so, softly rock backward and forward or side-to-side for a gentle spinal massage. Tuck your chin slightly and gaze down the center line of your body. Hold for up to one minute. Keep your breath smooth and even. With an exhalation, release and extend both legs along the floor and rest. Repeat up to six times. Modifications & Variations Knees-to-Chest Pose is good for all students, from beginners to advanced practitioners. There should be no pain and very little discomfort when performed. If you need to modify the pose to make it more comfortable, try these simple changes to find a variation that works best for you: To deepen the stretch, bring your nose to your knees when you’re in the full pose. If your stomach or chest is large, it might be difficult to clasp both hands around your legs. Instead, draw each knee slightly to the side of your body, toward each same-side armpit. Hold onto your shins with each hand, instead of clasping your legs directly over your chest. Tips Practicing Knees-to-Chest Pose can be calming and comforting. Keep the following information in mind when practicing this pose: Keep your spine lengthening along the floor all the way through your tailbone. Resist the tendency to let your buttocks and hips lift from the mat. It is more important to have a long spine than to draw your knees tightly in to your chest. Purify & Rebalance Practicing Apanasana is a gentle way to restore proper flow and function to the organs of your torso. As you release excess pressure from your digestive organs and low back, your mind will begin to release its pressures and tensions, as well. Practice this pose first thing in the morning and as last thing before going to bed. It’s a simple way to encourage your body, mind, and spirit to remain pure and balanced throughout your day!</p>]]></content:encoded> <category><![CDATA[Asanas]]></category> <link>https://www.lamuworld.com/Asanas/yoga-asana-name-in-hindi</link> <guid isPermaLink="true">https://www.lamuworld.com/Asanas/yoga-asana-name-in-hindi</guid> <pubDate>Sat, 31 May 2025 01:13:00 +0000</pubDate> </item> <item> <title>Correct Slouching Posture</title> <description>How slouching hurts your body Slouching—with your shoulders and upper back rounded forward—can lead to aches and pains in your back, neck and shoulders. “Headaches and tension in the shoulders and back are often created by ...</description> <content:encoded><![CDATA[<img src="/img/stop_slouching_heres_how_to_improve.jpg" alt="Stop Slouching! Here's How to Improve Your Posture | Eat + Run" align="left" /><p>How slouching hurts your body Slouching—with your shoulders and upper back rounded forward—can lead to aches and pains in your back, neck and shoulders. “Headaches and tension in the shoulders and back are often created by chronic bad posture, ” says Peggy W. Brill, a physical therapist based in New York City and spokesperson for the American Physical Therapy Association. “If you’re slouching, you may also have gastrointestinal reflux or feel fatigued because you’re unable to breathe deeply.” Check yourself out in the mirror Most of us are so accustomed to hunching over our desks, computers or handheld devices that we don’t even know what good posture is...</p>]]></content:encoded> <category><![CDATA[Improve Posture]]></category> <link>https://www.lamuworld.com/ImprovePosture/correct-slouching-posture</link> <guid isPermaLink="true">https://www.lamuworld.com/ImprovePosture/correct-slouching-posture</guid> <pubDate>Wed, 21 May 2025 01:10:00 +0000</pubDate> </item> </channel></rss>If you would like to create a banner that links to this page (i.e. this validation result), do the following:
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