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Yoga Exercises – How to Do Yoga Exercises

Yoga

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December 6, 2023

Yoga Exercises – How to Do Yoga Exercises

Yoga more than a sport is a discipline, which was born thousands of years ago in India. Its first and main practitioners were the followers of Hinduism, who used it as a form and mechanism of meditation. In our days, Yoga is practiced by millions of people around the world, in the quest to reach a higher state in control of their body and mind.

The benefits of yoga are many, from weight loss, improvement in elasticity and muscle tone, to others, considered by many as the most important and that are related to inner peace, tranquility and balance of the mind with our body, increasing our energy and strengthening even the immune system of our body.

There are different types of Yoga, nine in total, all originating from what is known as the Tree of Yoga. Each one has its characteristics and adapts to the objectives of each practitioner, in terms of their spiritual search and the areas of their body that they wish to strengthen. It is possible to practice them separately or in variations of two or more types, together and alternately. Whichever one is chosen, everyone reaches the same goal, that point of balance between body and mind, through meditation and the repetition of mantras or chants that bring you closer to a state of encounter with your inner Self.

The types of Yoga are: Bhakti Yoga, Hatha Yoga, Japa Yoga, Jnana Yoga, Karma Yoga, Tantra Yoga, Laya Yoga, Raja Yoga, Kriya Yoga, Sahaga Yoga, Anusara Yoga, Kripalu Yoga and Aerial Yoga. Each of them differs basically in the fundamentals of their spiritual quest. From devotion to a Guru or God to the practice of tantric philosophy, the encounter of absolute and true knowledge and control over our energy centers.

Physically, it also produces positive effects such as increased elasticity and muscle tone, breathing, strength, energy, posture, all aspects that translate into a substantial improvement in our health.

One of the characteristics of this discipline is that it requires very few accessories to perform it and even with the right conditions it can be done in our own home. Age is not a limitation either, because there is even Yoga for children, very beneficial for children who have difficulties in their concentration and even in their behavior. The elderly can also practice it, adapting the postures to their physical possibilities.

The different “asanas” or postures in Yoga are very diverse and according to Patanjali, who is considered a master in this discipline, they must not only be practiced, but repeated, until reaching the absolute balance and the degree of concentration expected during the practice. Names such as La Silla, La Vela, El Guerrero, El Pez, La Vaca and the very emblematic Salutation to the Sun, are some of the best known “asanas”; And although each one has its degree of difficulty, there are variants of each of them that adapt to the physical condition of each practitioner.

Deeply spiritual, today Yoga is considered one of the most effective disciplines for those who wish to change their lives. For its followers, it represents the way to find themselves and improve their ability to relate to their environment and even more with our inner being. Only the disposition, it is needed.

What do you need for Yoga Exercises – Do Yoga Exercises?

Motivation and desire to discover the benefits of practicing this discipline.
Concentration and tranquility. Remember that it is a moment in which you will meet your inner self.
A ventilated space free of objects that may hinder your movements. It does not matter that it is small, but quiet and away from distractions.
Comfortable, loose clothing and preferably fabrics that give you elasticity. No socks or shoes, even if they are sports, are not recommended. The silver from your feet must be in contact with the ground.
A towel, blanket or mat that allows you to perform the movements with greater comfort and stability, in order to avoid possible slips.
In specialized stores you can buy accessories for the practice of Yoga, such as belts or pillows, although at first, they are not essential.

Yoga Exercise Instructions – Doing Yoga Exercises

Dress in the right clothes and have all the necessary accessories on hand to avoid distractions. If you decide to do Yoga in your own home, you should keep your phone away or silent, turn off the television and choose a time of day in which you have the greatest peace of mind and have less chance of receiving unexpected visitors. Now, if the practice will be done in an Academy or specialized Center, try to respect the time and plan your commitments to maintain consistency and make the practice of this discipline part of your daily routine.
Establish the time you will dedicate to the practice. Most yoga routines can last 60 to 90 minutes. But if your time is limited and you only have 10 minutes a day, stick to it rigorously. That depends to a large extent, begin to feel in your body and spirit its benefits.
Divide the “asanas” or routines, in an orderly, sequential and systematic way. You should always try to start with a meditation and chants that help you achieve high levels of concentration. Continue with the different postures in a certain order and always culminate with a relaxing position. Even following the order, establish some variants that allow you to maintain motivation and get away from boredom.
Start from the easy to the most difficult, in this way you can train your body and mind in the process of adapting to the practice of this ancient discipline, demanding yourself, but rationally. If you do it excessively, you will most likely end up falling into boredom or worse, completely sore. At first, the muscular work of the practice of any discipline, can produce certain momentary discomforts, but doing it uncontrollably, could cause damage and injuries. And nothing could be further from our real goal.

Yoga Exercise Tips – Doing Yoga Exercises

Before starting your first Yoga practice or class at home or in an academy, research the discipline. What are its benefits and what you need to start, especially if it is the first time you will enter its practice. Documenting yourself about it will allow you to understand what it is and what will be the changes that you will progressively achieve in your body and mind. Ignorance generates uncertainty and the possibility that you get tired, perhaps not seeing the results as quickly as you expected. Do not forget that perseverance is the key to success.
Find out what type of Yoga suits your needs and abilities. If you start practicing a style of Yoga that is too physically demanding and you have not yet reached that stage, frustration will knock on your door and you will most likely give up. There is a Yoga for everyone, identify what yours is.
That not having the latest fashion in clothing for Yoga is not a limitation. With a comfortable outfit to start will be enough. When you begin to enjoy the benefits of the practice, you will realize that what you use is not the most important thing but what Yoga is capable of doing in you.
Remove the word “I can’t” from your vocabulary. At first you may find certain postures, bridges, push-ups and lifts difficult to achieve, but do not hesitate to continue trying. It sets ever higher levels of mental and physical demands; When you least realize it you will be surprised at the results in terms of your elasticity, balance and strength, as well as your ability to concentrate and peace of mind.

You will also like to read the following post: The different styles of Yoga and How to choose between yoga and pilates

What Is Yoga For?

Yoga

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December 6, 2023

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On this planet there are two types of people, those who lead a totally sedentary life, who excuse themselves by saying that what they like to exercise is the brain and that they tend to be more intellectual, and those who like to practice some type of sport. In fact, they set aside time, between their daily activities, to exercise or simply go for a walk.

Everyone will defend their preference, the truth is that, for things to go well, there needs to be a balance. We cannot ignore that part of our lives, but neither should it be the center of it.

Doctors agree that to have a healthy life, it is necessary to have physical activity. Even those who want to lose weight, improve their joints or relieve their muscle aches, should include an exercise routine in their personal agenda. Doing so will improve their health and make them feel revitalized.

One of the sports, or rather disciplines, that has gained momentum among the general public is yoga. Practicing yoga not only improves their physical performance, but also helps people fill that innate spiritual need of the human being.

More and more people are betting on this more relaxed lifestyle. It doesn’t take long to do it and the benefits are lasting over time. There is also no age requirement, sex or frequency. That will be determined by each person, according to their particular circumstances.

Now, since practicing yoga has become almost a fashion, it would be convenient to ask yourself if there is any benefit in doing yoga? What is it for? Would it be advisable to practice it? Today we will be helping you find the answers to these and other of your questions.

Instructions

The word Yoga comes from Sanskrit and translates as effort or union. It is a series of physical and mental disciplines that originated in India, whose objective is to achieve spiritual perfection and union with what is considered absolute, whether it is the universe or a divine being.

It is also responsible for promoting full mastery of the body and a greater ability to concentrate. On the other hand, it is also considered as a discipline that helps to integrate the soul with God, which is why it is sought by those who wish to develop a greater spiritual awareness.

Now, there are many benefits of practicing this discipline. Below we will be mentioning some of them.

For example, one of the main benefits of this discipline is that it helps improve our physical fitness and health. For being healthy is not considered simply not having some disease, but rather is related to the dynamic expression of life.

It helps to achieve a good physical condition but also to achieve a mental and emotional balance.

Moreover, it contributes to weight loss. Exercises such as sun salutation, accompanied by a correct breathing technique, help you lose weight. In addition, with the passage of time, those who practice yoga become more aware about the consumption of certain foods and the most appropriate time to do so.

It also helps relieve tension and contractures of the back, neck and joints, caused by daily stress, because it is a natural method to get rid of those discomforts. This, thanks to the different postures and pranayamas that are very effective in releasing stress.

If you are in search of inner peace, then yoga is a good option for you. If you practice it accompanied by meditation, you will not need to live in a serene and natural place, since you will have found a way to quiet an overwhelmed mind.

It is no secret to anyone that practicing yoga, with a constant rhythm, helps to achieve a strong, healthy but also flexible body. Thanks to yoga you can stretch, tone and strengthen the muscles of your body. In addition to improving your posture, in case you have back problems.

After practicing the yoga technique uninterruptedly, you will notice that your intuitive ability improves significantly, this without having to make a greater effort. Which will be very useful for you, since it will help you make better decisions and face tense situations with a better attitude.

Yoga also improves your personal relationships, because it helps you to be more tolerant and patient. It also helps increase your energy. Perhaps more than once you have felt exhausted, sometimes this is due more to a mental plane than physical. Yoga can help you restore that lost energy.

As you can see, there are many benefits. Now, what do you need to practice it?

What You Need

To practice yoga, you don’t need many material things. It will be enough that you have the basics that is a good mat or mat. It will be very useful if you want to practice yoga at home, at school or somewhere open.

Its purpose is that you can be more comfortable and that you do not hurt your back when performing different positions.

If you decide to practice yoga in a school, you may be asked for accessories such as yoga straps, which facilitate stretching, if we do not have too much flexibility, and also yoga blocks, which are small cork bricks, used to facilitate some postures.

As for clothing, you shouldn’t go shopping simply to have something to wear. You can check your closet and see if you have comfortable clothes, such as tights, baggy pants, a top, etc. The important thing is that you have the freedom to perform all the necessary movements.

Some people prefer tight clothing, as it hinders them less and allows the instructor to see if the posture, they have adopted is correct, or if they should improve the extension of the limbs, among some other observations.

If for embarrassment, time or comfort, you prefer to do yoga from home, it is important that you have a large space to be able to perform the exercises correctly, and to avoid accidentally hitting yourself.

This space must also be free of interruptions. Preferably it should be quiet and calm, with a pleasant temperature, which does not make you perspire too much but does not bother you with the cold.

You’ll also need to adjust your schedule to your new needs. If you have made a schedule, in which you include your yoga practices, you should not allow other matters to prevent you from complying with the routine you have established.

Remember that it happens to be able to see the benefits of yoga, it is important to be constant. Otherwise, the process will be later. It could even become a burden for you. We don’t want that.

If you prefer, seek someone else’s company. This will help you perform exercises with greater physical demands. In addition, it will allow you to have a better interaction with the people around you.

Remember that it is not only about the different positions, you must set aside a space of time for meditation. Which will contribute to your mental and emotional health.

Now, keep in mind some of the following tips.

Councils

In order to fully enjoy the yoga experience, you need to consider the following tips. For example, if you decide to go to a specialized school, it is best to bring your own mat, why?…

You can feel more comfortable when practicing the exercises. You may feel a little scruple about resting your face on the mat, because it was previously used by someone else and, as some positions require a lot of physical effort, it is very likely that they have perspired and sweated the mat.

On the other hand, if you bring your own mat, you will not be thinking about any of that, and you will be more relaxed.

On the other hand, when buying it, you cannot choose just any. You should look for one with special features. Its thickness should be about 3 or 4 millimeters. This is enough to separate us from the floor and to give us balance when making asanas or balance positions.

It is also recommended that it be light and easy to transport, in case you want to take it away from home, and the material must be resistant so that it can last you many years, if possible.

As for the bricks, these must be made of cork or foam and are very important, since it facilitates making or maintaining certain positions.

Yoga is a discipline that cannot be practiced if you are in a hurry. Don’t do it to the races. Take the time to relax. It is not simply an obligation to follow, rather it is a time for you. To rediscover yourself, to grow as a person. That process is not something that can be rushed.

When going to class, always try to be in the front positions. Perhaps this can give you a little embarrassment, however, keep in mind that in yoga everyone is aware of himself.

In addition, in the front, you will be able to better listen to the instructions of your teacher and better observe the way in which he is positioned to perform each exercise. Without a doubt, you will be able to get more out of it.

It is important that you do not demand too much of yourself. Everyone has different abilities, do not compare yourself with others. You will see that, with practice, you become an expert in less than a rooster crows.

If you have particular questions, ask. That way you will get the most out of your yoga classes.

What Is Muscle Tone

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December 6, 2023

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Surely on more than one occasion you have heard about muscle tone, but you may not really know what muscle tone is. Similarly, whoever referred to this term may not actually know what it really is. There are many people who come to confuse what muscle tone is with muscle toning, so below we will explain what hypotonia and hypertonia are, two terms directly linked to muscle tone, as well as other data of interest.

What is muscle tone

Muscle tone is the state of tension in which muscles meet when they are in a state of rest. The muscles are always in a state of contraction and relaxation, continuously, which means that they can offer an appropriate muscle tone with which to carry out the movements of our day to day. In addition, it also helps to maintain good body posture. In combination with bones, muscles are what allow humans to move, stand, bend and do all other movements. Without muscles we wouldn’t be able to stand. It should be borne in mind that muscle tone depends on each person, being determined by different factors. Among this are the age, the type of exercise that is being done and the time of day in which we are. In the event that it is night the muscles will be more relaxed by sleep, which causes muscle tone to be reduced considerably, but when you wake up again it recovers its normal state.

Hypotonia and hypertonia

In relation to the above, in those moments in which muscle tone is diminished we can speak of hypotonia. In this case the elasticity of the muscle is in an excessive state and has little consistency. The joints are not well fixed even though the muscle may be contracted. This makes you feel flaccidity and too wide movements when moving. Hypertonia, on the other hand, is the opposite. That is, it is the excess of muscle tone. This causes the joints to be fixed in abnormal postures. When trying to move them, resistance will be noticed. Both in one case and another, the cause may be given by the muscle itself and by its nerve structures, which control muscle tone. In the event that any of them are suffered, it is important to contact a specialist who assesses the development and carries out an exploration. In this way you can start with an appropriate treatment.

What to do to improve muscle tone

There are an infinity of physical activities that can be carried out at different times and places, from some simple ones such as walking to team sports, through cycling, swimming, etc. All of them can help the muscle tone of those who practice them improve, that is, to be healthier, more flexible, stronger and look better, among other advantages. However, the training that offers the best results for this is strength training, which is the one that intervenes in a more direct way on the muscles. However, before indicating a series of guidelines about improving muscle tone, you should know that the human body is made up of three different types of tissues (striated / skeletal, cardiac and smooth), the first being responsible for generating strength and allowing physical exercise. This is the most abundant in the human body.

Strength training

For the improvement of muscle tone, it is advisable, as we have mentioned, to do strength training, for which you can use weights, rubbers, tapes, machines or your own body weight.

It is very important that the type of exercise is adapted to the possibilities and needs of each person. The force can be worked in three different ways:

Maximum strength: It is used mainly in the field of a more demanding sports performance, not being advisable for novices. Hypertrophy: If you want to increase muscle volume you will have to work this type of strength. Strength resistance: This training is used to subject the muscle to continuously perform contractions.

These types of training must be adapted to the objectives of each person, differentiating these by the volume, load and intensity of the exercise. In this way, depending on the training option chosen, a number of series or another should be done, more or less repetitions, a greater or lesser weight, different recovery time, different number of exercises … In any case, to achieve obvious results it will be necessary that the muscular structures are subjected to a physical stress greater than they are accustomed, that is, tend to overload. With them it will be possible to favor the physiological adaptation and achieve the changes that are desired.

What Is Muscle Strength

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December 6, 2023

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If you want to know what muscle strength is, you’ve come to the right place. It is often confused with the concept of muscular endurance or muscle power, when in fact they are different concepts. However, they have many similarities between them and are components of a physical state that are necessary to be able to enjoy a good physical shape. Keep in mind that applying muscle strength is essential to maintain control over resistance when moving, both components being responsible for the contraction of particular muscle sets.

What is muscle strength?

First let’s define what muscle strength is. This is the ability to generate tension at the intramuscular level on a resistance, whether or not there is movement. This means that it is the ability to pull, push or lift a weight in a single movement. This force can be measured according to the amount of weight that is lifted. However, it is usual to differentiate between the strength of the upper body and the lower body train, measuring each of them independently. In the case of upper body strength is measured by bench lifting or similar, while the lower can be measured by deadlift or leg push-ups. In order to carry out the measurement of relative strength, the ratio between the individual’s body weight and the weight he has pushed, pulled or lifted must be taken into account. In this way, in the event that two people lift the same weight, the one with a lower body weight will be the one with the greatest relative strength.

What is muscular endurance?

Once you know what muscle strength is, it is time to do the same with the term muscular resistance, so that you can better understand the difference between the two concepts.

Although commonly used synonymously, muscular endurance is the ability of muscles to pull, lift, or push a weight for a period of time. In this case the importance lies mainly in the period of time in which it is possible to carry out such physical effort. Muscular endurance is usually measured by the number of repetitions that can be done in an exercise.

Some examples of muscular endurance are squats, push-ups or barbell pull-ups.

How to train muscle strength and endurance

Those people who seek to increase their level of muscle strength usually bet on the performance of exercises in which progressive resistance is sought, thus relating both strength and muscular endurance. In the sessions that are performed of muscular strength it is frequent that you exercise trying to support more weight at the cost of doing a lower number of repetitions. For this reason, it is advisable to carry out 3-4 exercises of each muscle set, divided into 3-4 sets of 6-8 repetitions per group. In this type of training, the recovery time between sets and exercises is essential. If not, you could return to training without enough strength. When it comes to muscular endurance, it is important that progressive repetition exercises are carried out. In these the weight will be lower but the number of repetitions higher. The number of exercises and series is similar to the previous one, that is, 3-4, although the number of repetitions would increase to 10-12 depending on the exercise. In addition, the recovery time between sets would be shorter.

Thanks to the training of muscle strength and endurance, the body manages to hypertrophy muscles, so they grow while reducing body fat, strengthening bones and improving physical performance. In addition, it also contributes to the improvement of physical appearance.

Exercise routine for improving muscle strength

If you want to improve muscle strength you should know that there are a lot of different routines for it. In any case, the base is always made up of what are known as multiarticular movements, in which different muscle groups are involved.

Some key exercises for improving muscle strength are as follows:

Squats: Suitable for working glutes, quadriceps, core and hamstrings. A good exercise for the work of the lower train. Press bench and pull-ups: They are two good options to work the upper train. They serve to enhance the triceps, shoulders and pectoral. Deadlift lifting: They are perfect for the work of the force at a global level. The femoral muscles and back are worked. Also, the buttocks, arms and hamstrings. These exercises should be the basis of any routine for improving muscle strength. In addition, they can be complemented with other specific exercises and even with muscle resistance training exercises. In this way you will get to enjoy a better workout.

What Is Muscle Elongation

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December 6, 2023

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If you lead a very physically active life, you like or practice a sport or you are simply disciplined with your training routine. Then the content of this article will be of great interest to you, since we will attend to a very common type of injury. But don’t worry! This is not serious, but it is important to be clear about how muscle elongation is caused. Throughout this article we write a series of points related to the subject in question. As an introduction you should only know that there is a wide variety of muscle injuries that have different levels of importance. In the case of a muscle elongation these are not usually very acute and usually heal within a few days of their appearance. Before going into detail with these types of injuries. We recommend you read the following articles on “How to treat cervical contracture” at the end of this post. We are sure that its content will be of interest to you.

Muscle elongation.

We will start with the main thing, knowing what a muscle elongation is. This is a muscle injury that starts from micro tears in the fibers that make up the muscle by demanding more than their possible limit of stretching. As is suspected, these types of injuries originate after a bad stretch or the performance of an abnormal stretch of the muscle. Every injury has different degrees of severity, in the case of this type of injuries are the mildest as mentioned above. However, if you perform a strong workout even when you suffer a muscle elongation. The individual may suffer a partial strain or tear of the muscle. Muscle elongation is closely linked to muscle elasticity, which means that. The greater the elasticity, the lower the resistance to movement, so the chances of suffering an injury are very low. Maintaining a diet rich in fiber helps strengthen muscle elasticity and prevents this type of micro muscle tears. Muscle elongation does not have to be compared with muscle contractures, since although both present a similar pain, contractures are of a lower degree compared to elongations. Remember that in this type of injury if there is some breakage of the fibers while in muscle contractures there is no type of tear or breakage. In fact, muscle contractures cannot be considered an injury as such. Muscle stretching injuries only show pain when the muscle is functioning or performing some activity. While the person is at rest, you will not feel any pain in the area. It is worth mentioning that this type of injury usually lasts between 4 to 7 days approximately. The time will depend largely on the severity of the injury.

Causes of a Muscle Elongation.

The truth is that there are many causes to this type of muscle injury, all related to when the muscle stretches beyond its capacity. It can be from improperly stretching or while training is being done. A bad movement or poor execution of the exercise can lead to muscle elongation. Even imbalance or sudden movements cause this type of injury. Fatigue in the muscle can be a factor that promotes the emergence of an injury, which is why it is always advisable to provide the necessary rest to the body, especially if you are undergoing heavy training. Lack of warm-up or dehydration itself are also causes of muscle elongation. In summary, any poorly performed physical activity or the same lack of warm-up before training, can cause injuries to the person. It’s all a matter of training properly, especially if the body is subjected to prolonged effort. Athletes are more likely to suffer from muscle stretching.

The Symptoms That Occur in the Injury.

The signs that indicate that you are suffering from muscle elongation are manifested when making any effort on the muscle, before, during or after training (although in the latter case, it is not very common). This pain is not only perceived when performing some physical activity but also when palpating or pressing on the muscle. It is also normal for this pain to be accompanied by stiffness or functional disability in the affected area. There is no visual sign when suffering from muscle elongation, ie. No swelling or bruising is felt in or around the affected muscle. Pain is the determining factor of the severity of the injury, since the greater the pain and immobility of the muscle, the greater the wound. Which muscles are affected by muscle elongation? This is a question that may be being asked in their minds. The truth is that any muscle in the body can suffer from muscle elongation, but the most common are usually the groin, abdominals, hamstrings, back, calves (or calves) and arms, especially the forearm.

Preventive Methods Against Muscle Elongation.

We can interpret muscle elongation as a warning that an exercise is being performed inadequately. That is why it is recommended to review the routine and execution of the exercise well to prevent this type of injury. In case of training with the machines of a gym, they usually have a series of instructions that indicate the correct use of them. To avoid any type of muscle injury, the ideal is to warm up before starting the exercise routine. Stretching will help the muscles prepare for the future training session, no need to exaggerate just warm up. While training it is important to stay very well hydrated, a few glasses of water when doing physical activity will help more than you think. Not only in order to avoid an injury but also to catch your breath. Taking advantage of the fact that we mentioned recovery, if the body is already in a state of fatigue it is better to refrain from training. Since muscle fatigue can facilitate the emergence of injuries or worse. A muscle tear, training is not only based on how much weight or how many repetitions you can do in a day, but also on technique and rest.

Treatment.

If none of the precautionary measures mentioned above were taken into account and the elongation is already present in the muscle. It is recommended to stop training or physical activity and place ice on the affected area. Keep it that way for about 20 minutes. The elongation will disappear after a few days, however if for that period of time the pain is unbearable. You can try taking some over-the-counter pain relievers to relieve the pain. This type of analgesics are inexpensive and can be found in any pharmacy. Really the treatment process for this type of wound consists only of that, apply cold in the area and compress the muscle during the days you feel pain. After healing if you take the aforementioned precautionary measures, the chances of having a muscle elongation again are slim.

If the information provided by this article has been useful for you, we invite you to read “8 summer sports”. To continue nourishing itself with knowledge about the world of fitness and health.

What Is Muscle Atrophy

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December 6, 2023

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Muscle atrophy is a disorder that consists of the wear, loss or decrease of skeletal muscle, which occurs when there is an imbalance between protein synthesis and its degradation. This disorder affects the nerve cells of these muscles, causing partial or total paralysis. As a result of its appearance, a loss of muscle strength is caused, which clearly negatively affects any daily action that the sufferer can perform. Progressively these muscles are worn out and the patient has increasing difficulty in performing activities, even those a priori as simple as walking.

Categories of muscle atrophy

Muscle atrophy is caused, as we have already mentioned, by an imbalance between protein synthesis and protein degradation, giving rise to three different types of muscle atrophy, which are the following:

Psychological atrophy

It is one in which affected people do not use their muscles frequently. In this case the solution is to carry out physical exercise. It often occurs in people who, for different reasons, spend all day sitting, or because they have health problems that prevent them from moving their limbs.

Pathological atrophy

It is caused by aging, starvation and other diseases. It can also be determined by abusing the use of corticosteroids.

Neurogenic atrophy

In this case the disorder is born from the lack of connection between muscles and nerves. It usually occurs in those who are sick with amyotrophic lateral sclerosis (ALS), rheumatoid arthritis, polio, or Guillian-Barre syndrome, among others. It can also originate after having suffered burns or injuries with trauma.

Symptoms of muscle atrophy

Muscle atrophy has no symptoms prior to its appearance, causing these to appear as it develops in the individual. As they appear, the following signs can be seen:

Feeling of having weakness in the extremiddades.

Reduction of muscle mass in both legs and arms.

Greater difficulties when carrying out basic movements.

Diagnosis of muscle atrophy

The specialist, to make his diagnosis, must proceed to the examination of the patient to determine the loss of muscle mass, in addition to reviewing the clinical history and ordering the performance of other complementary tests, such as magnetic resonance, x-rays or blood tests.

Treatment of muscle atrophy

In the event that this pathology is diagnosed, the way to treat the problem is similar in the vast majority of cases. When there is a loss of muscle mass, the goal should be to recover it. In the case of disuse muscle atrophy, it is easier to reverse. In this case, it will be necessary to carry out specific exercises to recover muscle mass. At the same time, it will be necessary to raise protein intake. On the other hand, if atrophy is determined by neurological problems, these exercises should be combined with other specific ones in which orthopedic elements are used.

Prevention of muscle atrophy

In the event that you want to prevent the appearance of muscle atrophy for psychological reasons is the simplest, since in that case you will only have to improve the diet so that it is healthy and exercise. In this way, the muscle will be prevented from atrophying. In the same way, a sedentary lifestyle should be avoided, since this will reduce the chances of the disease occurring. The preventive diet should be balanced but rich in protein and exercise should be carried out daily, although it does not have to be of a high intensity.

Most cases are due to inactivity

Although it can be related to different diseases, some of them those we have mentioned, muscle atrophy occurs, in the vast majority of cases because of inactivity. Those people who have a sedentary job and the elderly who do not maintain sufficient activity, can cause their muscle tone to be affected and, therefore, can develop a fairly important atrophy. However, it should not be a sign of excessive alarm, as it can become reversible with exercise. Those who are sick who are bedridden due to mobility problems, can present significant wear at the muscular level, the same thing that happens, for example, with astronauts. These, being freed from the force of gravity, can see their muscle mass decreased. For this reason, we must bear in mind that the lifestyle that is adopted as you age, is key to the final results. If an appropriate level of activity is maintained, there should be no muscle atrophy. Thus, the activity should continue to be promoted by the elderly and any citizen. Finally, it should be noted that the loss of strength in the legs has important consequences. It can limit locomotion. It also increases the risk of falls and lumbar problems.

Warm-Up Exercises – How to Do Warm-Up Exercises

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December 6, 2023

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Warm-Up Exercises – How to Do Warm-Up Exercises

These warm-up exercises are the most important part of all physical training, especially if this is going to be a routine that requires physical effort, such as lifting weights and / or using our body such as push-up exercises, sit-ups or others.

It can also be performed themselves as a routine without the need to do other resistance exercises or with stretching exercises.

They can be done at any time of the day, either in the morning before joining our day-to-day routine, or also during the course of the day, we take a break of 5 minutes and perform any of these exercises to relax a little from stress.

Some of these exercises can be performed while we wait in a traffic jam.

The main option to warm up is to walk at a slightly accelerated pace compared to what we normally do.

In case you cannot do a previous walk there are other warm-up exercises that can also help us and which are named below.

What do you need for Warm-Up Exercises – Do Warm-Up Exercises?

Sports shoes.
Mat, or several towels.

Warm-Up Exercise Instructions – Do Warm-Up Exercise

These exercises are for the upper body

While standing or sitting, relax both arms and while breathing deeply raise your shoulders parallel (like a bird that is going to fly) without bending your elbows to above your head, maintaining this position for 3 seconds and then slowly lower your arms to their natural position, this will do 5 times more, resting 30 seconds and repeats 4 more times, to achieve a total of 20 movements.
While standing or sitting, relax both arms and while breathing deeply raise from front to your chest, without bending your elbows to above your head, maintaining this position for 3 seconds and then slowly lower your arms to their natural position, this you will do 5 times more, resting 30 seconds and repeats 4 more times, to achieve a total of 20 movements.
Relax both arms and raise them parallel your shoulders, without bending your elbows, up above your head, take your hands and lower them (normally bending your elbows) behind your neck (you will form a triangle with your arms), maintaining this position for 3 seconds, then raise your arms, release your hands and lower them to their natural position, you will do this 5 times, resting 30 seconds and repeating 4 times, until you achieve a total of 20 movements
Stretching the right or left arm, is indifferent since we will do the exercise with both arms, place the palm of the hand up and with your other hand place the tips of your fingers on top of the other and slowly lower as far as you can, bending down the wrist, hold this position for 3 seconds and return the hand to its original position, you repeat 4 more times, until you achieve a total of 20 movements on each wrist.
In case you want a more extensive heating we can take walks inside the house, how? Simple, we look for a space where we can walk freely and we are jogging from one end to another, that is, we are located at the end of the room we choose and touch the wall with our right hand, we run to the other end of the room and do the same but with the left hand, or vice versa, the order in which the hands are used does not influence, But it should be a touch with each hand each end of the room, this we will do wall about 10 times.
In case of having little space, we can do a static walk, that is, we make the movement with our legs and arms as if we were running but without moving from that place, this to start we can do it for a minute and as we create resistance, we increase the time.
You can also do boxing moves, these you do as follows, place your fists at the height of your chest, with a gentle movement to start, take it forward, as if to hit and return it to your chest again, first you do it with one hand and immediately you do it with the other, this you will repeat 10 times in each hand, you rest about 30 seconds, repeat the routine 2 more times for a total of 30 strokes.

Warm-up exercises for the middle part of the body

Being standing and keeping your back straight, go down with your arms extended and try to touch the tips of your feet, if you cannot do it there is no problem with the practice you will achieve it. When you touch the tip hold that position for 5 seconds, release and return to your upright position, repeat this again 5 times, rest 20 seconds and do it again 2 more times until you achieve 15 inclinations.
Place your hands on your waist and move your pelvis forward while inhaling, when you bring it back to its normal position you exhale, repeat this a total of 20 times using the same method described above.

Warm-up exercises for the lower body

Sit on the mat, stretch your legs keeping your back straight, raise your arms to chest height and slowly move looking to touch the tips of your toes, if you manage to do it hold holding your feet for 10 seconds, release and return to your position, do this 3 times, rest and repeat it 3 times more for a total of 9 times.
Place your legs in the form of a triangle, that is, sit and join the soles of your feet together and raise your knees as far as you can, then go down trying to make your whole thigh touch the floor, perform this movement 5 times, and using the same routine repeat it a total of 15 times.

Warm-Up Exercise Tips – Do Warm-Up Exercises

Wear athletic shoes that are comfortable.
Always remember to breathe deeply so that the cells are oxygenated and the heating is effective.
It is very common the mistake of starting a routine of exercise of effort without warming up, this can be harmful to the muscles that you are working because they are subjected to an effort without being previously flexed and are not prepared and can be more counterproductive than it seems when generating a muscle tear.
If you are going to perform a physical exertion exercise routine after the warm-up, such as lifting weights or using machines, perform these warm-up exercises at the end of the section, but decrease the amount and duration of them.
Also, as you generate resistance during a physical exercise routine you can start warming up with a minimum weight, such as a small bottle of water filled with clean sand, or small pebbles.
Create a playlist with your favorite songs and record it on your mobile device of choice, use it as motivation or simply as a companion to make the routine more pleasant and less monotonous.
If you are going to warm up using the walk as a method, try to wear comfortable clothes that allow you free movement, however if you are going to do them in the privacy of your home you can do it using your favorite pajamas since they are flexible.
If you can do the exercises in front of a mirror so that you see that your movements are successful.
If you do not have a mat, you can place several towels as support in the exercises that are on the floor.

We recommend you also read other very interesting posts such as: How to train a Triathlon – Boards, Tips and Tricks and How to train Running – Boards, Tips and Tricks

Warm Up Before Running

Sports Tips

360BodyFitness

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December 6, 2023

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When we are interested in exercising our body, we tend to look at multiple machines or advice that does not give us what we require, without thinking that running can offer us many benefits, but that if we warm up before doing so that the body adapts to the exercise. If we warm up before going for a run in a safe and reinforced way, you may have the possibility that you will avoid some kind of injury when you subject your body to demanding levels of training because you want to lose weight and you believe that with only exercise you will achieve it. Remember something, running gives you what you want if you wonder what kind of training can give you the solution to what you want to improve in your body, therefore it is necessary that you know that to do any type of training you first have to warm up. That is why we bring you the possible ways of warming up with which you can choose to perform your exercises and thus have the satisfaction of a body full of energy, toned and healthy thanks to what you do to improve aspects of your body.

What You Need

Folds. Stretching. Yoga. Relaxation. Energizing elements. Motivation to achieve. Look and feel good. Bless you. Fortress. Flexibility. Training.

Instructions

Warm up before training sessions? Of course, yes and more if it is running, where you use your limbs to perform an exercise according to your level of resistance or if you have never done sports and physical activities to improve your body.

Therefore, before training you should warm up and before running you should prepare your body from the feet to the head, starting with turning around the ankles as the first exercise and ending in the head with circular movements that help you warm up the body for the next test. So, if you want to know what kind of warm-up you can do to start running, we give you an idea of how to do it so that you are sure that you have done what is necessary to exercise safely and without making pressure that can make you feel pain in your feet or legs.

Heating step by step

The warm-up is the practice of exercises that will help the training that is carried out to be achieved for the good of health and mind to purify the whole organism without pressures of any kind and with the reliability of doing it without injuries. Through mediation sessions, Yoga, relaxation in addition to various activities that make each muscle of the body can achieve the necessary application to do the exercises safely, the benefit of a healthy body is obtained. The first thing to take into account is to achieve the strength necessary so that performance and energy is paramount so that the body can respond effectively and smoothly, having a movement of flexibility in the muscles. Normally the warm-up session takes 15 to 20 minutes, prior to what is known as the extreme training activity, so that the body can get used to doing what is necessary for any sudden movement or strength. During the warm-up sessions, the respiratory and cardiovascular systems issue orders to each of the parts of the body so that the training work can be performed without problems, injuries or any incident. Stretch your ankles first by turning 8 times on one side and then move to the other also put yourself on heels and tips of your feet alternating one foot and another, stretch your legs forward and backward as well as to the sides to achieve flexibility of the ankle to it. In each movement the hands are centered at waist height, stuck to it with closed fists without mobilizing them, leaving each stretch can be done without bending the knees, which will warm up after these previous exercises. The mobility of joints and tendons must be linked to the training of each of the parts of the body, as we said earlier, they go from the ankles, legs and thighs, knee, waist and abdomen, chest, arms and shoulders also end in the head. With this you will get the warm-up from head to toe, focusing on ankles, knees and abdomen which are the parts of the body that you will use the most when running, which is the training that has the ability to give you what is necessary for your body. Greater flexibility is also obtained at the time of pre-warm-up, originating the necessary resistance to endure all the time necessary to perform any racing training also according to the level if you are a beginner or advanced. In the abdominal part what should prevail most is forward, touching the tips of the feet, as well as the sides to help your waist move with better posture and flexibility, with your legs open or closed as it suits you. Bend and straighten the knees so that they can achieve a strengthening that produces a rotating movement providing that the races do not have a strong impact on each of them, so this exercise should be taken into account as a priority. Buttock stretches taking into account being able to place the leg as far back as possible, while the other is flexed in addition to doing frog jumps that help your legs warm up the internal muscles. Attend to each of the recommendations that are made to evaluate each impact you may have on each of the joints which tend to suffer more when exercising and not having the required warm-up. People who are used to a sedentary life have to maintain a different posture regarding starting to exercise since they are not used to any type of sports activity and should go slowly. You should also take into account exercising the mind through relaxation and meditation exercises in the different warm-up postures, which will lead you to have better flexibility if you maintain a balance between mind and body. Remember that stretching each part of the body will give you a better body response when moving at an average speed in races, which will make your body can burn more fat adapting to the pace with which you run.

Councils

After you have stretched your whole body and warmed up each of the limbs do not leave the first and run at a medium to high speed. You should take a 5-minute walk, a 5-minute jog and thus increase the speed as you feel that the body responds. Moving your body is not easy and more if you do it without a warm-up, so remember that running also needs you to prepare all your muscles. Supplement your warm-up with exercises on the floor, and extend them from 20 minutes to half an hour so that everything serves their purposes. The ideal is to do the exercises in the company of other people, if you want to join a club that exercises with the races.

Waist Exercises – How to Do Waist Exercises

Exercise

360BodyFitness

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December 6, 2023

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Waist Exercises – How to Do Waist Exercises

Following a regular workout routine each week that includes waist exercises is important, especially for those girls who want to show off a well-toned body. When summer approaches, all women want to wear a bikini with a perfectly sculpted body and no belly.

What are waist exercises?

Waist exercises are all those that include training the entire front, anterior and lateral abdominal part, as well as the upper leg muscles such as the glutes. In fact, training the waist involves practically training the whole body. The arms and legs are the part of the secondary body that also benefits.

The importance of training the middle part of our body is vital. It also includes core exercises that will help us in our day to day. More complex exercises such as a deadlift or squats require the abdominal to balance the body. If we do not have this part worked, we can suffer back problems.

However, everyday activities such as carrying a shopping bag will also require a strong core. In fact, we will achieve a healthier and healthier life in our day to day.

What are the benefits of performing waist exercises?

The benefits that we will achieve by performing waist exercises are multiple and varied. Some of the most important to highlight are the following:

Strong and strengthened core and a greater balance of our body.
To be able to perform complex fitness exercises without our back giving way.
It allows you to exercise and lead a healthy life.
It includes all the muscles of the body. It is a way to perform a simple functional training.
It acts as a defense mechanism and helps prevent injuries.
It increases the self-esteem of girls by having a more sculpted waist and body.

Recommendations when performing waist exercises

Training the waist forces you to follow the protocol of any type of routine. However, it is highly recommended to warm up the area to be worked on before starting the exercises. It will prevent injuries and improve performance.
A daily cardiovascular warm-up of 45 minutes, based on running on the treadmill, spinning activities or the elliptical, will eliminate fat and at the same time activate your entire metabolism.
As in any type of exercise, execution is key to preventing injuries and achieving the expected results
It is better to do it slowly and make sure that the movement is correct, not fast and more explosive. In toning it is not necessary to run.
Diet is equally or even more important than routine. Eat in a varied way and avoid excesses. A routine based on protein and accompanied by some carbohydrates will be the perfect accompaniment to get that desired body.

The necessary routine to show off the best waist

To achieve these goals and follow these recommendations it is essential to adopt the right lifestyle. Showing off that waist 10 will require, in most cases, losing a few kilos and reaching our ideal weight. Obviously, each person is a world. No one has the same metabolism and, therefore, it is necessary to perform some tests to discover what our body needs.

However, at the diuretic level, it is essential to distribute meals in small quantities, not to eat fewer times and in greater quantity. Breakfast is the most important time of the day. It will give us the necessary gasoline to have strength throughout the day. A fruit juice, a yogurt and a toast of wholemeal bread will be the best of the options. Eliminate everything related to lean meats, sweets and increase your consumption of vegetables, omega 3, fiber and infusions. Food is crucial, but so is hydration. You should drink a minimum of two liters a day, so carry a small bottle of water with you at all times.

In addition, you will need to be much more active. Every day there should be physical exercise. Sometimes, it should not be properly said. Analyze your day to day and reorganize it. If you go to work by car or public transport and can walk, change it. It is important to adopt a more active and less sedentary lifestyle. Control the time you spend sitting at your computer or on the couch watching TV. Moving a little every hour will be a big help.

Finally, remember that consistency is the key to success. It is useless to change your lifestyle, if you are going to change again in excesses after a month. Therefore, sometimes, experts recommend joining people close to you to make it more bearable.

How to perform waist exercises

Waist exercises will be based on crunches, push-ups, stretching and slow movements. A good way to start warming the trunk is through leg lifts. Adopting a flexion position with your arms touching the ground, raise your hips with your leg at a right angle, and hold this position for twenty seconds. As time passes, repeat the same exercise with the other leg. Hip lifts will also help activate the entire body. Bending your legs, raise your abdomen as much as you can and hold this pose for twenty seconds.

Once this type of exercise is finished, you must also work the entire lateral part. You can do it by circular elevations. Stretched laterally, raise one leg and hold for twenty seconds. Once the time has passed, do the same with the other leg. Another complementary exercise is hip lifts. With your body at a 45-degree angle and one hand as a support on the ground, use your hips to perform lifts, hold a few seconds and repeat for 45 seconds before switching to the other side.

From here, you can combine leg exercises with oblique crunches. Perform squats adapted to your moment of form. You can do it with just your body or adding more demand with a medicine ball or a weighted bar. It’s a good litmus test to check your core. If you combine it with oblique abdominal exercises by turning the waist with a medicine ball, or a weight of a few kilos, you will take a good step to get that waist you want so much.

In order to strengthen your lower abdominals, we propose two types of exercises with the legs. In both cases, the starting position is to stretch completely. From here, raising the legs in a completely straight position we will perform two types of movement. The first is to perform force with the abdominals to perform a kick and bring you closer to the ceiling. In the other, we will simply move our legs from one side to the other.

Other types of complementary exercises will be based on flexion and flexibility. One exercise, popularly known as superman, consists of stretching your stomach and stretching your legs and arms as if you were the superhero. Finally, simple stretches such as trying to touch the tips of the feet will also help us create that waist we want so much.

The 6 exercises that should be in any waist routine

Among thousands of exercises, we propose a routine of six to train the waist and achieve your goals. They are those that should be in any personalized training plan for all types of people. The waist is one of the parts of the body that tends to accumulate more fat, so it is important to follow it periodically.

The first exercise consists of stretching. Stretching one leg and flexing the other, the goal is to try to touch diagonally an arm with the tip of the foot that we have stretched performing 15 or 20 repetitions.
The abdomen is one of the keys to shaping the waist and, incidentally, achieve flat abs. Crunch exercises, with the hands on the head and extending and contracting the abdomen are very important. It will be necessary to perform 3 series of between 15 and 20 repetitions.
Continuing with the abdominals, the leg lift is another fundamental exercise. Stretched, we will raise the legs and return to the initial position without touching the sole or holding for 30 seconds in a total of 3 series.
The plank exercise will be another great compliment. Maintaining balance with the elbows and the tips of the feet, we will simply maintain the balance a minimum of one minute with three sets.
To work the lateral area of the waist, we will stretch in a lateral position keeping the body with one arm and one leg and we will raise the other side. Once finished, we will repeat the other exercise by changing the side.
To finish the routine, we will stretch face down and perform the exercise explained above and known as superman. We will try to raise the trunk and arms, at the same time as the legs. We will perform a minimum of 12 repetitions in 3 series.

Performing these exercises on a regular basis, and maintaining a correct diet, from the first month of training you will begin to see the first results. Waist exercises are essential to be able to boast of a good body in summer. Start planning your workout ahead of time.

Types Of Yoga

Yoga

360BodyFitness

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December 6, 2023

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Nowadays, due to the pressures of the system in which we live, health problems or the desire to rediscover oneself, thousands of people around the world have dedicated themselves to practicing an ancestral discipline, which has gained a lot of popularity over time.

You may already know what we are talking about, we mean yoga. This discipline can be practiced by people of different ages. In fact, it is recommended for the elderly, as it allows them to stay active and enjoy greater flexibility and concentration.

Yoga is a series of postures that have the purpose not only of cultivating the body, as would be the case of sports, but will also help the person to cultivate the mind and spirit. This practice has its origin in India and is very common in people who profess Hinduism, so it is closely related to religion.

Despite having its roots in the East, it has spread throughout the West, reaching the most remote places.

Not only are these postures, which may seem somewhat complex to you, it is also related to breathing and meditation, with the purpose of improving the spiritual life of people, by rediscovering and accepting oneself.

Now, there are different types of yoga, would you like to know what they are in order to practice any? We’ll be talking about it next. In addition, we will be informing you about the instructions you must follow, what you need to practice this discipline and some additional tips on the subject.

After knowing all these details, maybe you will be encouraged to enjoy this new experience, and make it a unique opportunity to progress.

Instructions

In order to enjoy this millenary practice, it is important that you take into account some indications. For example, you should look for the appropriate place to practice this discipline, which, mainly, should be spacious. We do not want an accident to happen when performing any of the positions, nor do we want you to hit yourself for not calculating the distances well.

On the other hand, you must get the necessary implements to do yoga. Among them we find the mat, a yoga block, a towel and a bottle of water, since some postures require great physical effort and you may perspire.

As for clothing, you don’t need to buy anything special. Pants and a shirt will suffice, these can be to the body or loose, as you prefer. The truth is that the most advisable thing is that they allow you to perform the movements with freedom and comfort. Nor is a special color necessary, although many opt for white.

After you have the implements, clothing and space, the next thing you should do is know what the steps to follow are.

The first thing you should do is set aside a few minutes a day for meditation, which requires you to be quiet and know how to breathe. Inhale deeply through your nose, until you fill your lungs with enough air, and exhale slowly through your mouth. Repeat the procedure over and over again.

You could also include some chanting or mantra to calm the mind and focus your thoughts. Then, you must establish what your intention is to practice yoga.

Then, you can do some body warming up by performing the sun salutation. Which consists of standing up and tilting the trunk to the feet and then getting up by extending your arms towards the sky. Do it as many times as you consider necessary.

Then, incorporate other types of stretches, push-ups, bridges or, if you already feel ready, you can do some basic yoga postures, such as the mountain, tree, warrior, triangle, fish or dog pose looking down.

Finally, always do it with a posture of relaxation, as is the posture of the corpse. This should not be an exception but part of a rule.

If you do not know the correct way to perform these movements, it is best to read a little about yoga postures or ask for the help of a teacher, in order to avoid an injury caused by a bad movement.

Some people are a little intimidated by the presence of another person. Maybe they feel sorry for thinking they’re not doing it the right way. However, the teacher will not only be your guide but will also fill you with positivity, peace and energy.

Consider varying your daily routine. Make a mix of easy and difficult sessions. You may also vary in the length of practice sessions. Sometimes they can be long and sometimes short.

If you wish, you can invite a friend to accompany you to perform the yoga exercises. Some of them even require teamwork. On the other hand, you will feel more at ease and motivated.

You will see that in a very short time your body will become more flexible, balanced and strong. So, you can perform positions that previously cost you a lot or you can include some of greater difficulty.

You will also breathe much better and increase your ability to concentrate. That is, you will be able to feel good about yourself and reach spiritual fulfillment.

What You Need

Before deciding to practice this discipline, it is important that you know some types of yoga that exist. That is, the nine branches of the yoga tree, whose purpose is to unite body and mind. However, regardless of the type of yoga you wish to practice, you will work on meditation and the connection between individual and universal consciousness.

Among the types of yoga, we find Bhakti yoga, it is the path of devotion and worship to God. His intention is to cultivate a special relationship with the divine. It is practiced using singing sessions.

There is also Hatha yoga, it is ideal for those people who seek to consolidate their body and maintain good physical health, since it is the exploration of the body through the different postures of yoga. This is the most common type of yoga in the West.

On the other hand, there is also Japa yoga or yoga with mantras. A mantra is a word, phrase or syllable that is repeated aloud, with the purpose of centering the mind and that it can enter into harmony with the body.

Another branch of yoga is Jhana yoga, which is also known as the yoga of true knowledge. Those who practice this type of yoga, are in constant search of wisdom through themselves through debate and reason.

Karma yoga is ideal for those people who have as their purpose in life, to serve humanity, since it is a selfless path, which sees yoga as the means to be able to offer themselves to God, without the need to expect any reward.

One you may have already heard is Tantra yoga, as many people mistakenly relate it to a form of sex of the spiritual kind. However, sex is only a tiny part of tantric yoga. This works in the part of ritual, meditation and mysticism. One of the branches of tantric yoga is hatha yoga.

Laya yoga or kundalini yoga has the purpose of acting based on the chakras or energy centers, with the purpose of achieving the mastery of each of them to find true power.

Another type of yoga, which we can talk about, is Raja yoga. It is one of the most classic types of yoga, since it is about the development of the mind. It is also known by the name of the path of the king and its objective is to improve the ability to concentrate of the person.

There is also Kriya yoga. This is an advanced technique to achieve spiritual evolution with one’s own being. He is also known due to his desire to achieve union with infinity through various actions.

On the other hand, we find Sahaja yoga, which has as its main objective to be completely aware of our true self. It is also known as the union with the power, which is present everywhere, of divine love.

Anusara yoga, which is also known as the yoga of tantric philosophy, is about perceiving the universe through our own senses, as a manifestation of God.

Aerial yoga, as the name suggests, is about practicing yoga in the air, and has many benefits for both body and mind.

Last but not least for our well-being, there is Kripalu yoga, which is an instrument to achieve autonomy and personal growth. It is also known as the yoga of self-acceptance.

Councils

Don’t try to go too fast. Yoga is not about a race, rather the idea is to go little by little. Knowing our body and how it reacts to each of the postures is not achieved overnight. Therefore, it will be necessary for you to cultivate patience and take enough time to complete the process.