5 Pre-Run Poses for Better Running

Serious runners need to take their pre-run stretches seriously. A good stretch can be the difference between an average run and a fantastic one. Below are 5 pre-run poses for better running.

1 Interlace & Fold

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2 High Runner’s Lunge

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3 High Runner’s Lunge with Side Bend

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4 Warrior III

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5 Low Lunge Twist

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The Original: http://www.treadmillreviews.com/articles/5-pre-run-poses-for-better-running/

How to Clean a Yoga Mat

Practicing yoga is supposed to be a relaxing, but looking down at a dirty, stinky mat isn’t. Protect your health and your inner serenity by giving that yoga mat a good scrubbing.

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Cleaning your mat by hand

There are two types of solutions you can use to clean your sticky mat by hand: one you make yourself or a prepackaged yoga mat cleaner. You can make your own mat wash pretty easily. All you need is some tap water and dish soap or a gentle detergent, such as Woolite. However, if you make your own cleaning solution, you have to be very diligent about rinsing your mat. Any leftover residue could cause you to slip off and fall during your future yoga practice.

Making the Cleaning Solution

If you do decide to create your own mat cleaner, just mix about a tablespoon of detergent and about a gallon or so of water in a bowl or in the sink. Lukewarm water is fine. It doesn’t have to be scorching hot. If your mat is especially stinky, you can throw in a teaspoon of baking soda.

After you’ve mixed the soap and water, you can either drop your mat into the solution directly and quickly pull it out or apply the soap to the mat with a small spray bottle or a clean kitchen sponge. Don’t use a coarse scrubber or steel wool pad. You shouldn’t need one, and it may damage your mat. You can also use the sponge to gently buff of any dirt spots.

Rinsing your yoga mat

After you’ve wiped down your yoga mat, simply rinse the soap off of it with clean, lukewarm water. Don’t squeeze out your mat as you rinse; just let the soap run off of it naturally.

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Cleaning your mat in the washing machine

If you don’t want to spend the time or elbow grease cleaning your yoga mat by hand, it is perfectly fine to drop it in the washing machine. However, make sure that you wash your mat in cold water and remove it from the washer before the spin cycle starts. Again, use a mild detergent, and wash your mat separately from your clothing.

You can put your mat in the dryer on low, but you’ll likely have to air dry it afterwards as well. Once you’ve removed it from the dryer, follow the directions below to dry it the rest of the way.

Drying your yoga mat

The best way to dry your yoga mat is to let it air dry on its own. Be sure to leave it unrolled while it dries to avoid moisture becoming trapped between the folds. If you don’t have room to lay it out on the floor you can hang it on your shower curtain rod or towel bar, or even outside if it’s not too hot.

If you insist on rolling it up or don’t have a good place to hang your mat up to dry, place a dry bath towel or beach towel on top of your mat and then roll them up together. The towel should absorb a good deal of the water as it is pressed out. Be aware that this will not completely dry the mat though.

Keeping your mat clean

The easiest way to keep your yoga mat clean is to spray it down each time you use it. You can buy a commercial mat-cleaning spray or you can make one with a bottle of water and a few drops of tea tree oil. Just give the front and back of your mat a light spritz after each workout. No need to saturate it with the solution.

Also, if you have mud or grit on the bottom of your feet, wash them off before you step on your mat – especially since you’ll be touching the mat with your hands too, and maybe even your forehead. Pretty gross when you think about it, huh?

9 Yoga Poses For a Perky Booty

Target: Gluteus Maximus

The maximus is the primary gluteal muscle. Extending the thigh backward into any hip extension will activate the maximus. Poses that will strengthen the gluteus maximus are Crescent Lunge, Warrior 3, and Standing Splits.

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Here’s how to do it:

Crescent Lunge (Anjaneyasana) works the gluteus maximus. Find your edge by dipping the knee to the mat on your exhales, coming up to full Crescent Lunge through your inhale. After 5 breaths in a moving or steady Crescent, lift the back foot off the mat and reach strong through the arms to fly into Warrior 3 (Virabhadrasana 3), also called Airplane pose. Hold the arms, mid-section, and top leg parallel to the mat for 5 breaths. Close in on the maximus burn by kicking the leg even higher into the sky to Standing Splits. Try to keep the front pelvis parallel to the floor by internally rotating the left thigh. Work on walking the hands towards the standing foot.

Target: Gluteus Medius

The medius is situated on the outer surface of the pelvis and works to abduct (pull the thigh away from the midline). Working the medius will tone the upper hips and create a strong and well-rounded side booty. Work the medius by practicing Half-Moon (Ardha Chandrasana), Goddess pose (Utkata Konasana) and Reverse Plank.

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Here’s how to do it:

Find Half-Moon pose from Warrior 3 (Airplane pose) by reaching one arm downward and the other skyward, stacking one shoulder on the top of the other as you work to stack your lifted leg’s hip on top of the standing leg’s hip. Extend through the upper heel and hold for 5 breaths.

To prepare for Goddess, step back from Half-Moon to a wide stance with your feet parallel to the long side of your mat. Point the toes outward at a 45-degree angle and sink the hips to knee-level. Draw your tailbone down and keep the core stable. For an added challenge, bring the heels up to hold Goddess on the balls of your feet, working the calf muscles.

Reverse Plank produces high levels of gluteus medius activation. Sit in Staff pose (Dandasana) with your hands 6-8 inches behind you and your fingertips pointed toward your hips. As you inhale, lift your hips and straighten your arms. Tighten the core, squeeze the glutes, and hold for 5 breaths. Lower down slowly with control.

Target: Gluteus Minimus

The minimus is the part of the booty that is responsible for “THE LIFT”. Practicing Bridge pose (Setu Bandha Sarvangasana), Bow pose (Dhanurasana), and Locust pose (Salabhasana) will target this portion of the glutes.

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Here’s how to do it:

Beginning with Bridge pose, begin by lying on your back with knees bent and heels close to the hips. Press firmly through the feet to lift the hips upward. Keep the knees directly above the ankles. For an added burn, bring one leg up to the sky and hold for 5 breaths on each side. Lower down slowly and give yourself a pat on the butt.

Flip onto your stomach and bring your heels close to your yoga booty. Reach back with the hands and grab the ankles, keeping the knees parallel. Gently pull on the ankles, open up the chest and broaden the collarbones, kick into your hands to bring the fronts of your thighs off the mat. Breathe deeply through the core for 5 breaths. Lower down, bringing your hands to each side of your body and chin to the mat to prepare for Locust. Using the strength of your entire back body, lift the head, arms, and legs as high as you can. Breathe deeply for 5 breaths and then slowly lower.

To maximize the effects, we recommend performing each pose consecutively for a high-intensity burn. It is the cumulative effect of performing the whole series that will give you the results you’re looking for, so give it your all and go all out! You have nothing to loose, and a yoga booty to gain!!

 

(From: http://www.yogiapproved.com/yoga/9-yoga-poses-for-a-perky-booty/)

7 Best Shoulder-Opening Yoga Poses

1. Child’s Pose

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This pose is a wonderful passive relief for many areas of the body but especially the shoulders. By folding over your bent legs and reaching your arms to the end of your mat, you are letting the shoulders fall open and relax.

Be sure that your shoulders aren’t creeping up towards your ears, but rather encourage them to move down your back. Hold this pose for a minute or two to allow the stretch to move deep into your muscles.

2. Child’s Pose with Block

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After the initial opening allowed by Child’s Pose, I like to grab a block and take things to the next level. Place the block at the top of your mat, walk your hands forward on the mat so your hips rise off your heels. Place your elbows on the block, point your hands up towards the ceiling in prayer position.

Now, start to lower your head between your forearms and sink your hips back slightly. You’ll feel an intense stretch in your shoulders, so only go as far as feels safe for your body.

3. Rabbit Pose

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From your hands and knees, with knees hips distance apart, place the crown of your head on the mat. Reach your hands behind you to grab a hold of the tops of your feet. Simultaneously pull on your feet while pressing your shoulder blades forward. This will create a wonderful opening in the shoulder blades.

4. Thread the Needle

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Come back to your hands and knees. Reach your right arm open to the ceiling, then thread it under the left arm, bringing your right shoulder and cheek to the mat. The hips should stay lifted. If you want to work the left shoulder at the same time, reach the left hand behind you towards your right hip. Do this pose on both sides.

5. Eagle Arms

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This pose can be done either standing in Eagle pose or seated on the mat. Simply hook the right elbow under the left, and wrap the hands so that your palms meet. Work on getting the shoulders to stay away from the ears while also raising your elbows to deepen the stretch.

6. Cow Face Arms

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Again, either stay in Easy pose with crossed legs, or stack the knees for Cow Face pose. Reach your right arm behind you and place the palm between the shoulder blades. Reach the left arm back and try to take hold of the right fingers.

If the hands don’t quite touch, grab hold of the fabric of your shirt, or use a strap. Practice on both sides.

7. Hands Over Head in Wide-Legged Forward Bend

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Take either a wide-legged stance, or feet together with bent knees. Interlace your fingers behind your back. Hinge your upper body forward while bringing your hand up over your head and away from your body. Be gentle with yourself as this pose can be intense.

As with all yoga poses, listen to your body and be wary of any existing injuries or sensitivities when moving through these poses. The shoulders are a delicate body part and it is important not to push them too far.

 

From: https://www.doyouyoga.com

5 Yoga Moves for Toning Muscles

Here we go, the ultimate top 5 calorie busting moves for toning muscles. Simple, doable and effective yoga moves, let’s start toning muscle!

Downward Facing Dog

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Downward Facing Dog strengthens the arms, legs, core, and shoulders.  It also stretches your hamstrings, calves, and spine.  Holding Downward Facing Dog can also relieve stress, improve digestion, energize the body, and improve memory.

Crescent Lunge

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Crescent Lunge strengthens your thighs, glutes, hips, and core.  It also stretches your hip flexors, groin, chest, and shoulders.  The pose also is incredibly energizing and can help improve balance and concentration.

Chair Pose

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Chair Pose strengthens your thighs, glutes, ankles, and calves.  It also helps open up your shoulders and stretch your Achilles tendons.  Holding the pose will also increase your heart rate and help stimulate your circulatory system.

Prayer Twist

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Prayer Twist strengthens your legs, glutes, and core.  It stretches your spine and because it is a twist, is great for helping rid the body of toxins.  The pose will improve balance and posture.

High Plank

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High Plank strengthens the core, arms, shoulders, and wrists.  It also helps improve posture and increase energy levels.

(The original article link: https://diyactive.com/5-yoga-moves-for-toning-muscles/)

15 Things That Happen When You Get Into Yoga

Calm

Stress is an inevitable part of life, however being able to monitor it with breath and introspection can change the outcome of many situations. Ideally stress will begin to subside with the tools discovered in yoga.

Strength

Over time the body will become stronger and yoga poses will feel much more accessible. Discovering body awareness and incorporating appropriate cues from instructors can take a practice to another level. Yoga will never be easy, however the body builds up strength to support the practice in time. Certain daily activities that felt difficult before will get easier. Activities such as walking up stairs, balancing to put on shoes or picking up children can become less challenging.

Weight loss

Although many people do not initially turn to yoga for weight loss, it is a surprising bonus. The pure and detoxifying feeling the body experiences after practice sends people in a healthier direction. The body begins to crave nutritious foods and denies heavy meals.

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Happiness

Learning tools to incorporate breathing and body awareness into scenarios that are mentally or physically demanding will change the outcome of many situations. Letting go of self-medication with food, alcohol, or prescription drugs is difficult. However in minor cases, replacing self-medication with yoga can help. The residual buzz from a yoga practice can deliver some of the happiness people struggle to find.

Change

Releasing things that no longer serve or fulfill are some of the first steps toward change. Like-minded individuals, and better decision-making replace toxic relationships, negative friends, and harmful environments.

Diet

Some people have been known to try vegan or vegetarianism at least once. There are teachers that promote non-harming and compassion to living beings with emphasis on a plant based diet. Some bodies can handle not having meat while other bodies need it. The best advice is to do what fits for the individual. What works for one, may not work for all. Ask a doctor if uncertainty arises with diet.

Posture

Many of the postures in yoga strengthen the spine and the muscles surrounding the spine. The majority of the work is to maintain a tall spine in each pose. A great yoga class will train the practitioner to take daily habits such as a hunched over body out of the practice. Overtime, students will learn techniques on how to carry the body in everyday life. Some yoga poses and classes strengthen the abdominals, which improve the posture quite a bit.

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Confidence

There are so many poses and ideologies in yoga that make the practice a lifelong journey. There is always another variation to achieve or a style to discover. One of the most gratifying feelings is when accomplishing a posture that seemed so difficult in the past. Noticing changes in the body and advancement in the practice gives a person that confidence they may have been searching for. Whether it is an inversion/arm balance or holding plank pose for an extended period of time, these small achievements ignite a positive sense of self.

Mindfulness

Bringing attention to areas of a person’s life that may have gone unnoticed in the past is the first step toward mindfulness. Maybe its deciding to stop wearing high heals, or forgoing the pain medication for small aches and pains, or possibly holding back on negative thinking. Maybe it’s noticing how many chips are consumed in one sitting or how the body is sitting while eating those chips. Shedding light on these little moments that are overlooked so often can change how life is lived in a positive way.

Flexibility

In time, tight muscles will release. That stiff and achy feeling when getting out of bed or right into downward facing dog won’t be as common. All bodies are different. Some people are extremely flexible and hypermobile, while other’s bone structure won’t allow for a super flexible practice. Finding the appropriate flexibility for each body type is the healthier way to think about it. Forcing or pushing the body to become flexible like the person on the neighboring mat is not a safe decision. It is extremely important to balance that flexibility with strength.

Obsession

The yoga practice can become addictive because of the mental relief it offers practitioners. Yoga is a lifetime practice with so many different postures, variations, and lineages. Some people practice intensely on a consistent basis to achieve their goals faster. This is when injury occurs. Many people learn the hard way and ultimately realize that a safe, strong practice will result in longevity of the muscles, bones, ligaments, and tendons.

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Body awareness

Depending on which route is traveled in the yoga world; learning about the body is an incredible discovery. How often does a person cross their legs every time they sit, with the same leg over? Understanding how body patterns and daily routine can affect well-being is tremendous.

Clarity

Lifecan be very hectic and stressful with to-do lists and priorities. The mind eventually becomes cluttered putting up roadblocks in our path to clarity. The physical yoga practice is helpful with clearing the mind, however the meditative aspects of yoga can change thoughts drastically. A daily meditation practice is known to clear the mind and bring clarity to situations in which we feel limited.

Self Inquiry

Depending on the person, there will be interest in becoming a yoga instructor. Even if teaching isn’t the goal, some become certified to understand the practice on a deeper level. Spirituality is a huge part of the path of yoga. Studying yogic philosophy or reading up on spiritual teachings can help. Learning more about who you are as a person is a growth process unlike anything else.

Love

I have found that if you love life, life will love you right back.”- Arthur Rubinstein. Learning to move through life from a place of love is one of the best feelings in the world. Whether it is love for one’s own body, other people, or the love of life in itself, positive outcomes normally result in this way of thinking.

Yoga can turn a person’s world upside-down, literally and figuratively. Diving into a yoga practice in order to gain wisdom, peace, and physical strength is one of life’s best-kept secrets. As time goes on, life will continue to change for the better with the help of a little thing called yoga.

 

(The original article link: http://yogatime.tv/blog/15-things-that-happen-when-you-get-into-yoga/)

Beginner’s Guide to Headstand

There are so many benefits to inversions and they are a lot of fun to do, but if you aren’t ready for them, you can potentially injure yourself or scare yourself out of trying again.

A strong core and strong upper body are necessary to keep you upside down in any inversion. Though you will gain both of these through an inversion practice, it is important to note that you need to take things slow to get there. The more you control your movements, the greater the strength you will develop.

Before you jump right into this guide to headstands, be sure to warm up the muscles that are crucial to support your body in a headstand through Sun Salutations, and/or core exercises/poses, downward facing dog, and stretching to loosen up your hamstrings.

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(The original article link: http://www.bodyrock.tv/fitness/beginners-step-by-step-guide-to-headstands/)

6 Yoga Poses For a Better Butt

1. Hands and Knees with Leg Lifts

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Come to your hands and knees and pull your belly button in to engage the core and support the lower back. Keeping your hips square, lift your right leg until it is parallel to the ground. If you feel balanced, reach the left arm forward to further challenge the core. From here, round the back, draw in the right knee toward your chest and bend your left elbow to tap the right knee. This crunch works your core, and as you re-extend the arm and leg out, you strengthen the larger gluteal muscle (gluteus maximus).

Inhale as you reach out and exhale as you crunch the abdominals, keeping the hips steady and parallel to the ground. Repeat this 5-10 times on the right side, and then repeat the exercise on the left. Feel the burn and enjoy the natural butt lift!

2. Downward Dog Split and Hip Circles

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From downward facing dog, keep the hips square to the ground as you extend your right leg up and back. The height of your leg is irrelevant, and that flexibility will come with time and practice. For now, as you breathe, focus on your gluteal lift, as you defy gravity with that lifted leg. Hold for 5-10 breaths here, then bend your right knee and lift it to the side, opening up the hip.

If you feel balanced, add some hip circles by rotating the knee in a circular motion. This rotation of the hip engages the smaller gluteal muscles (gluteus medius and minimus). Make 5-10 large circles with the right knee then repeat on the other side. After a few weeks of daily practice, your hips will be feeling stronger and more flexible!

3. Crescent Warrior

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From downward dog, step the right foot forward between the thumbs and lift the torso up either extending the arms toward the ceiling or bringing your hands together at your chest. Be sure to keep the front knee bent and safely supported directly above the ankle. When we first practice crescent, we want to keep a slight bend in the back knee. You want to lengthen the lower back and feel the front hip bones tilt slightly upward, so you can engage your core, and help create a safe and stable posture.

Once this pelvic alignment is in place, you can work on possibly extending the back leg straight. This crescent pose will strengthen the gluteus maximus of the back leg, and the outer hip and seat of the front leg as well. Hold crescent for 5-10 breaths, and repeat on the left. If you’re wanting a bit more intensity, add a twist to this pose. If your right leg is in front bring your palms together, twist your upper body to the right and press your left tricep onto the outer edge of your right leg.

4. Warrior 3

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This classic balancing pose is fantastically effective for seat work, as you will be engaging the outer hip muscles of the standing leg (gluteus medius and minimus) as well as the strong gluteal and hamstring muscles of the lifting leg. From crescent warrior, hinge forward and place your weight on to your front foot as you lift the back leg off the mat, keeping the hips square. Your neck, heart and back leg are as close to parallel to the ground as you can. Your hands come to two blocks that are just under your shoulders. This will help you stabilize, and from there, as you gain strength and balance, you can begin to bring the hands to the heart, or wide like airplane arms. Take 5-10 breaths in this pose.

On each inhale, focus on engaging the muscles of your butt by energizing and straightening the lifting leg. On each exhale, focus on engaging your core connection and lengthening your lower back. Repeat on the other side. Remember: both legs are working in this pose, so don’t be alarmed if you feel the side gluteal muscles of your standing leg burning as much as your lifted leg.

5. Chair Pose

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Chair pose is the yoga version of a traditional squat. From a standing position, draw the hips back and down to knee level, while shifting your weight into your heels, and lengthening your tailbone toward the mat. This pose will engage your powerful hamstrings as well as your gluteals. To add a fun gluteal challenge, find chair pose – then press the leg up and back to warrior 3, then back to chair, then repeat this motion on the other side, returning to chair between each warrior 3. Try this 3-4 times per leg for a deep derriere burn!

6. Locust Pose

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This is a fantastic posture for strengthening the entire back body, head to toe. Lie down on your belly in a prone position with your arms down by your sides. Begin by lengthening the tailbone toward your heels so there is no compression in the lumbar region. Using the muscles of the middle and upper back, lift your shoulders, arms and torso off the mat, keeping the back of the neck in alignment with the rest of the spine. Then, keeping the legs relatively straight, lift the legs off the floor, engaging the gluteals and hamstrings. Focus on using the base of the butt (gluteus maximus) to lift the legs rather than the muscles of the low back. Hold this elevation for 5 breaths, extending the legs energetically and feeling the strength in your seat and hamstrings. Repeat 3 times, going for more length and elevation with each round.

(The original article link:https://www.beachbody.com/beachbodyblog/fitness/yoga-workouts)