Menstrual Cramps? 3 Simple Yoga Poses for Relief

Repost from Alarmelyoga.com.

Nice recipe to alleviate menstrual cramps and pain without using drugs with natural therapy. Thank you, Kanya for wishing to help others. Thank you, my sister.

Period-Pains

Alarmelyoga_HalfLeafAre you in pain during your periods?

Alarmelyoga_HalfLeafMany women suffer from menstrual cramps. But the good news is that we don’t have to. Here’s how to manage pain without using drugs, just simple physical postures and breath. (more…)

Yoga is NOT about flexibility of the body

YOGA-flex-brokenBe cautious!
Yoga practice is NOT about flexibility of the body at all. It is about flexibility of the mind and sensible approach.

…men got injured more often than women and suffered damage that was far worse, including fractures, dislocations and shattered backs…Women are well known to be more flexible than men. Macho guys, yoga teachers told me, too often used their muscles to force themselves into challenging poses and got hurt… (more…)

Nose breathing

coast_running

Photo courtesy of http://www.tumblr.com/tagged/beach-running

In any kind of sports activity it is important to respect the principle of non-violence in relation to your body. Any physical activity training is useful to the development of cardiovascular system (cardiovascular training), muscular structures, bodily endurance and strength – running, biking, skiing, workout in sport facilities (in the fitness rooms and fitness areas in the park) you should always keep in mind the basic principles of health and safety. In the case of loading activity the important for the health principle is to respect and not exceed bodily limits.

(more…)

Классы по Йога Балансу

Read in English

Предлагаю Вам индивидуальные и групповые классы по йога-балансу.

Инструменты адаптированной личной практики хатха-йоги, которые Вы сможете освоить, предназначены не только и, даже, не столько для оздоровительных целей, но в большей степени для проработки более тонких аспектов человеческого существа, таких как энергетический и эмоциональный баланс, способность регулировать свои взаимотношения со всеми аспектами внешнего мира. В итоге увеличиваются адаптивные способности Вашего тела и ума и изменяются качества Вашего самоощущения во всех сторонах жизни.

Занятия проводятся на основании принципов классической хатха-йоги. Каждое занятие состоит из 4 частей: настрой, групповая разминка для мягкой подготовки тела к практике, индивидуальная практика асан, релаксация с само-погружением.

Для повышения эффективности и полезной отдачи от занятий, каждому занимающемуся предлагаются также индивидуальные консультации с инструктором (по отдельной договоренности) для выработки адаптированной к конституционному типу и текущему состоянию занимающегося и задачам его/ее практики. Для подбора индивидуальных программ используются концепции и методы ведической системы сохранения и восстановления здоровья – Аюрведы, называемой иногда индийской или восточной традиционной медициной.

Уровень физической подготовки не имеет какого-либо значения, поскольку хатха-йога не имеет ничего общего со спортивными активностями. Любой человек пока он способен дышать и как-либо двигаться может практиковать хатха-йогу, адаптированную с учетом индивидуальных особенностей и состояния. Предыдуший опыт практики, равно как и уровень проработки тела (сила и гибкость) безусловно учитываются и Ваша индивидуальная практика соответственным образом подстраивается.

Вы можете прочитать про Йогу и Аюрведу подробнее в нашем ЧАВО (FAQ).

Длительность каждого класса 90 минут. Возможны утренние и вечерние сессии. Время и место занятий будет анонсировано отдельно по мере набора групп.

Предлагаются также индивидуальные классы и консультации.

Для регистрации в группы и по всем вопросам пожалуйста звоните 650 396 0105 (Михаил) или пишите на электронную почту.

All the Best! Всего доброго!

Yoga Balance Class

Читать на русском.

We are all different and unique. We all have different goals and destination. Then why do we do so many uniform things in our lives?

Have you ever heard of individually adjusted yoga practice?

Do you know there is a practical knowledge and technologies to learn how to adjust your life style and yoga practice to your uniqueness?

This is a chance to step on the way of deeper self-cognition. Classical Hatha Yoga and Ayurveda principles are very intelligible and natural, still powerful tools for physical and emotional health maintenance as well as any other life aspect improvement.

They do work as proved by human generations in the course of the several millenia.

There are two branches of ancient Vedic tradition – Yoga and Ayurveda, or the Science of Life – which have the same philosophical basis and systemic approach. Ayurveda serves to help to recover any disorders in one who suffers and to maintain balance in healthy person. Yoga itself is to help person on the way of self-cognition. There is conjunction of these two – gentle and intelligent individualized Hatha Yoga which helps to properly prepare the physical body and energetic bodily structures for adequate yoga practice.

One of the main Ayurvedic accents is an individual approach in any sort of healing as long as disease prevention considering individual physical and mental constitution and current person’s conditions. Similarly, unique person’s constitution shall be respectfully considered to build individual yoga practice. As a result of attentive and persistent self-perception and self-appreciation under leadership of Ayurvedic principles, any person is able to construct own unique life style and yoga practice to get maximum benefits on the way of self-advancement.

Please read more about Yoga and Ayurveda in our FAQ.

Regardless of your previous experience and physical conditions you can choose to do the first step toward your individualized practice.

Call 650 396 0105 or mail  NOW to schedule private classes or register in a group!

Two languages – English and Russian.

Private consultations are also available with Ayurvedic Wellness Counsellor. It is to determine the keys of the individual tuning – your constitutional patterns and unique conditions.

To register call 650 396 0105 or mail. Your instructor is Mikhail.


All the Best! Всего доброго!

Yoga Balance Classes

We are all different and unique. Yet we all have different goals and destination. Then why do we do so many uniform things in our lives?

Have you ever heard of individually adjusted yoga practice?

Do you know there is a practical knowledge and technologies to learn

how to adjust your life style and yoga practice to your uniqueness?

This is a chance to step on the way of deeper self-cognition.

Classical Hatha Yoga and Ayurveda principles are very intelligible and natural, still powerful tools for physical and emotional health maintenance as well as any other life aspect improvement.

Join our Yoga Balance Class!

Read more.

Eyes health – life style hacks

You do frequently sit behind computer, are not you? If yes, this topic is for you.

Thanks to howtogeek.com for great set of life and work style hacks to preserve eyes health.

How to Avoid Computer Eye Strain and Keep Your Eyes Healthy

Photo by ginnerobot

Does eyestrain keep you from doing your work on the computer? Take preventative measures to avoid eyestrain—and get your work done. Organize a functional workspace, modulate light exposure, and keep your eyes healthy overall.

The Basics of Eye Strain

Eyestrain is a symptom that manifests when you over-exert your eyes over an extended period of time, through activities such as reading or viewing an electronically-lit screen.

Eyestrain may include one or a combination of the following:

  • Pain and tension around the eyes and/or temples (which can spread to the head, neck and back)
  • Eye dryness and/or redness
  • Fatigue
  • Sensitivity to light
  • Headache
  • Difficulty performing visual tasks
  • Blurred vision
  • Double vision

Eyestrain isn’t known to lead to permanent damage of the visual system, but it can keep you from doing your work. The causes of eyestrain vary for each individual, and may change for an individual over time. The three main types of causes are: inadequate workspace set-up, inefficient lighting, and lack of proper eye care. Let’s look at how to address all three to avoid eyestrain.

Modify Your Work Habits

Photo by Chloe Dietz

Eyestrain may cause you a lot of strife, through painful headaches and blurred vision. But you can fix eyestrain in a straightforward way, by modifying your work habits.

Enlarge text: Your eyes have to strain to read small text, so keep text large to give your eyes a break. When working in text editors or viewing online materials, use the keyboard shortcut to magnify text (ctrl + “+”) as needed. For those webpage text areas that tend to be too cramped — pull them over to your favorite text editor to have more space. Always magnify to a size that feels comfortable. If you have to move your head closer to the screen, squint, or don’t feel relaxed while reading — the text is still too small. And while you’re at it, make sure your screen resolution is set high.

Read offline: Intense reading on a computer monitor isn’t ideal for productivity because eventually your eyes will tire out. When you come across a long article or document, print it out (in large-enough print of course). Then read it at your own pace and in the right lighting. Another way to minimize online reading is by scanning and web surfing with purpose.

Work in spurts: Your computer is set up for virtually nonstop work — but you aren’t a machine. You need to take breaks to recharge, and so do your eyes. The 20-20 rule is easy to remember: every 20 minutes take a 20-second break. This means that you pull your eyes away from the computer and stare off into space or an object that’s approximately 20 feet away from you. If you work in an office and don’t want to look like you’re spacing out, take frequent but brief trips to the water water cooler or restroom to give your eyes a break. (If you go to restroom, don’t look directly at the fluorescent lights overhead because they will only cause more strain.)

Re-position your monitor: When you stare at your computer monitor, you naturally blink less often. So your eyes don’t get naturally lubricated as often. This leads to eye dryness and redness. To reduce this effect, position your monitor below eye-level. That way your eyes won’t have to be as open (and exposed) in order for you to see. Frequent breaks will also help out. While on break, try not to concentrate too hard on your work because this might keep you from blinking as you normally do in a relaxed state.

Relax: Work is important, but you need to be relaxed enough so that tension and stress don’t get in the way. Take frequent short breaks during the day, and longer breaks one to two times a day so that you can get your mind off work. Walks are good because give you exercise, fresh air, and help you look off into farther distances. At your desk you can do neck rolls, shoulder shrugs and arm swings to stretch out your neck and shoulders. Rub your temples to release any head tension. Give your eyes periods of darkness for rest, by closing your eyes or cupping your palms over your eyes (preferably in a quiet environment).

Pay Attention to Lighting

Photo by jemsweb

Inadequate lighting is another major cause for eyestrain. Too much lighting overexposes and irritates the eye. Too little lighting causes the eye to strain in order to see. There are several ways to adjust the lighting in your environment to find what works best for you.

Adjust monitor brightness and contrast settings: Go to your monitor settings and decrease the brightness and contrast until you find the balance that’s easiest on your eyes. You’d be surprised how bright and contrasted the default settings are. Make sure that your desktop and color scheme aren’t agitating your eyes either. Opt for neutral and darker-colored tones with minimal contrast until you find the right color balance. Additionally, pay attention to the brightness and contrast levels of different web pages and documents. If you’re having trouble reading a page of gray text on a black background, print it out instead or at least copy and paste into a new document with dark text on a white background.


Adjust other lights in the room:
 Even if your monitor and desktop settings are set for optimal use, light from your surroundings can irritate your eyes. If the room is too dark, that can affect the overall brightness of the monitor. If the room is too bright, it can create a glare on your monitor. Avoid glare that goes directly into your eyes — this occurs when you’re facing an uncovered window. Avoid glare come from a light source directly behind you. Consider using an anti-glare screen if necessary. And position desk lights at an angle from behind, as lights that shine directly onto your reading surface (e.g. desk) are more harsh than light bouncing off the surface at a slight angle.


Wear sunglasses:
 When you’re not in front of your computer, you can still protect your eyes from incoming light. This will help them endure longer periods in front of the monitor. Wear sunglasses outdoors (or even indoors if necessary). Make sure that the lenses have UV protection. If they don’t — they’ll have the opposite effect and tire out your eyes. (This is because the darker environment created by the tinted lenses will cause your irises to dilate and receive more light — UV light which causes discomfort, harm and fatigue.) Polarized lenses (that also have UV protection) are ideal because they minimize glare.

Keep Your Eyes Healthy

 

Photo by Matthew Fang

In addition to modifying your work habits and paying attention to lighting, follow these tips to keep your eyes healthy:

  • Have your eyes checked yearly.
  • If you wear corrective lenses, ask your optometrist if they’re a good fit for your degree of computer use.
  • Get enough rest, maintain a healthy diet, and stay hydrated. This will give you an overall boost so you’re not tired or susceptible to extra stress or tension.
  • Exercise your eyes when you’re not working on the computer by focusing on a close object (within 6 inches) for a few seconds and then focusing on a far-away object. This contracts and expands your lenses.
  • Give your eyes a break after work-hours. Apply chilled tea bags or cucumber slices at the end of your day. And don’t overload on more stimulation that can tire out your eyes, by watching TV or reading a small-font book without the right magnification and lighting.

Remember, your eyes weren’t designed for nonstop computer use. If you work on your computer for long hours, eyestrain is bound to occur. Don’t let eyestrain sneak up on you. Make healthy adjustments as soon as you can.

Eye Exercises

Thanks to geniusbeauty.com site for the perfectly prepared set of yogic-type exercises to relax the eyes.

How long have you been sitting by your computer today? And yesterday? And the day before? How often do you work by your pc? Every day? Answer these questions and you will see, how often and for how long you strain your eyes and risk your eye health. The more you are sitting there, the more stressed your eyes become. Sometimes you experience headacheseyestrain or even blurred vision, right? We all are humans and we all have to earn money, even if we have to sit by the monitor all day long. And yes, we all need some rest after work. Doesn’t matter, if this rest is also spent by the screen. But, please, don’t worry. I’m not here to say, you do something wrong. I would like to help you. How? I want to share with you some eye exercises, which will let your eyes have a little rest.

Why Eye Exercises Are Important for Healthy Eyes

Many eye problems occur because of the loss of tone in the eye muscles. The symptom of this is, for example, when one experiences slow refocusing when looking from the screen to distance objects. It means, that the eyesight has become weaker. Another problem is the tension itself. While you are looking at the screen, you are straining your eyes a lot, you may feel your eyes irritated and dry, occasional doubling of vision or even changes in color perception. If it is happening often and for long periods of time, finally you may get a general feeling of tension and anxiety, your work may become less efficient. Both eye and general tension can be effectively reduced by eye exercises. Eye exercises also help prevent nearsightedness and other eye diseases. Try them, they are very simple, you can do them even at work. Relax your eyes, give them rest they deserve.

Eye Exercise 1

First of all, sit down in a comfortable position. Cover your eyes with the palms of your hands. Don’t press the eyeballs. Try to relax and watch the darkness for 30 seconds. Breathe quietly and deeply all the time.

Eye Exercise 2

Sitting in the same position, look up and hold so for 5 seconds. Then release. Now look down hold so for 5 seconds. Then, again, release. Make 5 repetitions.

Eye Exercise 3

Now look right, hold for 5 seconds and release. Then look left, hold for 5 seconds and relax your eyes. Make 5 repetitions.

Eye Exercise 4

If you have enough time, you can do the exercises very similar to the previous two: look up left and down right, and then up right and down left with the same periodicity. It will only help more.

Eye Exercise 5

Close your eyes as tightly as you can, hold so for 5 second and release. Then open your eye as widely as you can, hold for 5 seconds and relax. Make 5 repetitions.

Eye Exercise 6

Rotate your eyeballs 5 circles to the left and relax your eyes. Then rotate them 5 circles to the right and also relax.

Eye Exercise 7

Look at the tip of your nose. Don’t be afraid, cross your eyes! Hold for 3 seconds and relax. Then look up at the ceiling without moving your head, hold for 3 seconds and relax your eyes. Repeat 5 times.

Eye Exercise 8

Find any object which is near you, for instance, the “escape” button and focus on it for 2 seconds. Then focus far away through the window for 2 seconds. Repeat 10 times.

Eye Exercise 9

Standing in one corner of the room (or sitting where you are), scan the objects in the room with your eyes. Focus on the table, then on the clocks, lights, doors and so on. Do this for one minute.

Some Useful Tips for Your Eyes’ Health

While you are doing these eye exercises, take a few seconds to blink your eyes before you start doing the next exercise.
Wash your face and eyes with cold water from time to time.
Your eyes will also like a gentle massage of the eyelids and the surrounding areas.
Make sure you consume enough vitamin A, which is good for the eyes health.
Try to sleep enough.