In the first yoga practices you may notice discomfort in the knees. Far from being a signal to abandon it, they indicate that we need to reinforce them.
Initiating oneself in the practice of yoga means entering a path of self-knowledge whose first stop is the body.
Those who begin to perform this exercise usually begin through this practice to recognize their strength, flexibility, stability and the state of their body.
It is normal to feel the intensity of stretching and extensions at first. However, if this intensity turns into pain, surely there is some cause that can be corrected.
WHY DO YOUR KNEES HURT WHEN PRACTICING YOGA?
One of the most frequent discomforts in those who start practicing yoga is knee pain. The knee is a joint that supports a lot of weight and wears easily, which is why it is so important to protect it.
Many knee problems are associated with hyperextension, which occurs when the knee joint is too flexible and the leg is overstretched, exceeding the point where it is straight.
Knee pain when practicing yoga can result from hyperextension of the joint, which is common in women. It can also reveal a misalignment.
Sometimes the misalignment of the knees is the result of feet with the arch sunken or too high, which cause one side of the ankle and knee to support more weight than it corresponds.
On the other hand, muscle tension can also lead to knee pain and injuries.
If we notice these discomforts, we must take into account how the body is aligned in each posture, and when “entering” and “leaving” them. Explaining the discomfort, you feel to your teacher will allow him to guide you in the correct alignment so as not to overload your knees.
WHAT YOGA POSES ARE GOOD FOR THE KNEES?
Different yoga poses (asanas) can help you strengthen the muscle and tissue groups involved in your knees, protect your ligaments in times of stress, and lubricate your cartilage so your knees stay healthy.
Yoga increases the stabilizing action of the large muscle groups of the legs, strengthening the internal and external groups of the quadriceps and balancing them with the opposite action of the hamstrings and calves.
The most recommended postures to achieve this are:
The warriors (virabadrasana). There are three variants of this posture, which are usually practiced together:
Warrior I: Standing, take a breath and spread your legs apart by moving your left foot about one meter. Turn it 90º, and also the trunk to align your hips. From there, bend your left knee and, breathing deeply, raise your arms, parallel to the trunk, to the ceiling, joining your hands above your head. This way you will mobilize your hips and activate buttocks and legs.
Warrior II: Take a side step, as in the previous position, but, on this occasion, do not turn the trunk. Keep your right foot firm and turn your left foot (the one you have moved) 90º, keeping your heels aligned. Bend your left knee slightly and raise your arms; On this occasion, perpendicular to the ground. Turn your head in the direction of the foot you have advanced and maintain the posture. Thus, in addition to activating the lower train and back, the arms are activated.
Warrior III: In this variant, in addition to activating the muscles, balance is worked. Standing, lean forward and rest your hands on your right thigh. Take a step with your left leg back and raise your arms, at the height of your head, parallel to each other. Next, lift your left foot off the ground and raise your leg until it is aligned with your back.
The chair (Utkatasana), which help strengthen the quadriceps and shins. To enter this pose, bring the palms of your hands above your head, with your arms stretched out. As you exhale, bend your knees, together, as if you were going to sit. Keep your trunk straight and your shoulders relaxed. Holding this pose for 5 breaths tones your legs.
Symmetrical and asymmetrical forward push-ups, which stretch the hamstrings:
The clamp (paschimottanasana): Sit with your legs straight, well glued to the floor, and your back straight. As you breathe in, raise your arms to the ceiling. Expile and lower your back slowly, from the abdomen, forward, until you reach your limit. Relax your shoulders and arms, keeping tension in your legs and holding the pose for 10 breaths.
Hanumasana is an advanced posture, in which we stretch one leg forward and the other backward, with the hips parallel. It can require a lot of practice, but there are versions for beginners that help prepare the muscles to reach this asana, such as the ardha hanumanasana. On your knees, bring one leg forward, while keeping the back flexed. With your back stretched out, exhale and place your hands on the floor, leaning forward.
A constant practice with awareness is the best help for the health of your knees, as well as having them present when walking, going up or down stairs, bending your legs … Your knees give you signals to take care of them.
HOW TO PROTECT THE KNEES WHEN PRACTICING YOGA?
In the long run, a subtle but chronic misalignment can wear down the meniscus unevenly and cause discomfort and even arthritis.
Prevention is more effective than cure, and this is especially true in knee problems because ligaments, once torn or deformed, hardly recover.
Joints cannot be healthy unless the muscles that support them remain strong and flexible, for which stretching is essential.
Yoga, Pilates, tai chi, and other disciplines can help with postures and exercises that prevent pain and help rehabilitate injuries.
In positions in which the legs are stretched, the quadriceps must be contracted and active, raising the kneecaps but not crushing them towards the back of the joint. A basic matter. And use the quadriceps to support the knees, without hyperextending the joint.
Family massages encourage communication and openness. Here you will learn how to give a full body massage and what to look out for if there are children or elderly people.
There are those who dedicate a weekend to stay in a hotel with spa and park the worries for a few hours. Others give themselves a visit to a masseur looking to relieve the tensions of their body. Thirsty for physical contact, we forget that the simplest thing is behind the door of the home.
In this article it is proposed to take these sensations home, extend them to the whole family to incorporate them as a pleasant routine, a place of contact, meeting and play. And, given the healing value of massages, a very useful treatment routine is suggested.
PREPARE TO ENJOY
What surrounds the massage itself adds value to the experience. The wrapping of a gift is the door to illusion, to imagine, it is suggestive. Thus, preparing the space for the massage increases the ability to be carried away by the one who receives it and to give oneself for the one who gives it.
When you are going to do a massage at home, it is advisable to pay attention to these basic aspects:
The warmth of the environment, the light and the support.
The ambient temperature must be ideal. Feeling cold when you get a massage can break all the charm. There is no need to fear excessive heat. When a massage is received, the body is released and the body temperature drops, like when sleeping. It is advisable to cover with a light blanket the areas that are not being massaged, especially the feet. The ambient heat helps to loosen the musculature.
Taking a hot shower before you start can also be a great way to make it easier.
A dim light invites you even more to disconnect from thoughts and open up to sensations. We can lean on candles instead of electric light. Or brighten the sense of smell by lighting an incense or burning essences.
We already have the space ready, but where should we put ourselves? The optimum would be to have a futon-type mat, thin and natural fabrics such as cotton and wool. It can be a thin mattress. Another simple solution is to stack two or three blankets and put a sheet on top. If they are large, better: whoever gives the massage will be more comfortable and will be able to move barefoot. It is also useful to have a cushion handy to rest the recipient’s head or place it under their knees or feet, depending on whether they are face up or face down.
The last detail is the oil. You can try one of sweet almonds and add a relaxing essence, such as chamomile or lavender, or invigorating, such as rosemary. Here opens another huge field in which to experiment and feel.
MASSAGE SESSION AT HOME: HOW TO GIVE A FULL MASSAGE
We offer you a complete massage session at home so you can try. Then you will find more information on how to give massages at home for the whole family:
How to start and end any massage session,
How to apply the basic techniques
Recommendations for massages with children and the elderly.
START THE MASSAGE: MAKING CONTACT AND FIRST MOVEMENT
Circular caressing of the sacrum. This smooth movement allows a first contact to be made. We kneel next to the person who is going to receive the massage – preferably on the side where they have the heart – and support one hand in the center of the back, in the dorsal area, and the other hand, on the sacral bone. In this position, we make contact with the skin – or try to feel it through clothes – and take the opportunity to relax and focus attention. Once prepared, with the right hand we begin to caress the sacrum making circles clockwise, without exceeding the extension of the sacral bone. This maneuver prior to the massage, which can last about two minutes, has a very pleasant sedative thermal effect.
Run your fingers over your back. To start with the massage, we kneel in front of the head and slowly slide the fingers of both hands upwards, from the sacrum to the neck, to relax the nerve endings of the skin. Repeat for two minutes.
ARM AND BACK MASSAGE
Slipping down the arms. Without moving from place, with the same movement, we gently put our hands on the hands of the other and slide our fingers down the arms to the shoulders covering the entire extension of the arm. The movement must always be slow and playing with the tips of all fingers. It is repeated between three and five times.
Sliding hands cross. In the same posture, and making a cross and smooth movement, slide the hands all over the back so that they draw two eights. It starts at the hips and buttocks, and reaches the shoulders through the shoulder blades. Two passes are made using both hands and establishing contact with all fingers.
Pressure with the palm of the hand. Placing ourselves at the height of the buttocks, we walk with our hands from the buttocks to the shoulder blades dropping our own weight on the person. When we reach the shoulder blades, we make the reverse path and go down again to return to the buttocks. The whole route has to be done with a rhythmic and constant movement, always using all the body weight. The sequence is repeated up to two times without rest.
WALKING ON LEGS
We kneel between the two legs of the person who is receiving the massage, at the height of their feet and ankles. We rest one hand on each heel, with the palms of the hand open and relaxed to cover the skin with the whole hand. Next, we go up both legs taking steps intermittently with one hand and with another, as if we were walking with them.
It begins, then, advancing in an upward direction, going up the legs from the heels to the buttocks, using one’s own body weight and always trying to exert the same pressure.
This pressure has to be pleasant for the person receiving – it is important that you do not feel any pain – and it must also be comfortable for the masseur. It is repeated three times in an ascending and then descending direction.
DRAWING EIGHTS ON THE LEGS
We move slightly forward to place ourselves at the height of the shins, between the ankles and knees. From here, also on our knees, we ascend with the palms of our hands along one leg – from the ankle to the groin – drawing three eights and without separating at any time the hands from the skin.
Once up, we descend again. The cycle is repeated twice in each leg.
HOW TO GIVE A HAND MASSAGE
We ask the person to turn around so that he is lying on his back and, if necessary, a cushion is placed under his head to make him more comfortable. We stand on his right, at the height of the hips. With one hand you hold your hand by the wrist and, with the other, gently pull your fingers one by one as if you wanted to lengthen them.
To do this, you have to slide through each finger to the nail, exerting a small traction on each one until you feel the limit of the joint. The process is repeated in the other hand.
RELAXING FOOT MASSAGE
We sit in front of our feet, in a comfortable position so that our back is not burdened. Holding the right foot with both hands, knead the middle part as if we wanted to open and expand it, and repeat the movement from the toes to the base of the heel.
This manipulation induces relaxation through the nerve endings of the feet.
PRESSURE MASSAGE ON POINTS OF THE HEAD
We return to place ourselves behind the head, in a comfortable and airy position. Both hands are well supported on the face, covering it whole but leaving the nasal space free for the person to breathe comfortably. The hands give off heat and induce relaxation. Then slowly separate the hands from the face and with the thumbs slight rhythmic pressures are made from the beginning of the scalp to the occipital (behind the neck).
You start by drawing a line in the center (as in the photo) and then draw one by one another four, two on each side of the head. In each line about 5 pressure points are marked, one second per point.
A medium pressure is exerted by feeling the skull bone.
WITH CHILD: DANCING ON ONE
When involving the child in the massage you have to let him know that it is a game in which we are going to have fun. It is important to remain patient, as it is easy to lose your balance.
To begin with, it may be suggested that you dance on our feet and hands with your heels creating a rhythmic and slow dance. It is convenient to put a relaxing and at the same time stimulating music that bores you. It will be a pact of calm and well-being for all.
THE PASSAGE OF THE BEAR
Without losing sight of the context of play, you can also be asked to kneel on your buttocks and rest your feet on your thighs.
Then, without moving your knees, you have to move up and down with your hands simply, to the rhythm of a music suitable for movement.
THE BASIC MOVEMENTS OF A MASSAGE
The intuitive triumphs. Doing what we would do to ourselves when some part of the body hurts is right. However, there are some guidelines to start experimenting.
Start and end. At the beginning, you have to awaken the skin of the receiver. The simplest thing is to pass with the tips of the fingers, as if caressing, the area to be massaged. With both hands, one starts and goes up and down, and from there back to the beginning, without touching. Meanwhile, the other hand does the same, but alternately. For the receiver, the feeling must be one of continuity, as if they were bicycle pedals: while one hand descends the other ascends, without empty spaces. When you decide to finish the massage in the area, you say goodbye again in this pleasant way.
Slide. We apply oil in the palm of the hand, place it on the skin and, supporting a little the own weight, we take it forward. It is preferable to do it in the direction of the heart: for the legs, for example, you go up them from the ankle dragging your hand with a little pressure and when undoing the path, the pressure is softened, but without ceasing to contact the skin. We can make the movement repeatedly, slowly warming the area, and match the rhythm with which it advances to one’s own breathing or that of the receiver. In this dialogue that is created between receiver and masseur, asking how the hands feel, what pressure and what rhythm are more pleasant, helps and inspires confidence in who is giving.
Press. We drop the weight on a part of the body statically. We are changing the pressure from the right hand to the left, while we take the opportunity to move the one that does not press. It’s like walking but with your hands. Each part of the body and each person accepts a pressure, although it is usual that in the back one can support with all the weight. The giver can enjoy the sensation of entering with his hands into the musculature, as if opening the tissues, which respond by relaxing. On the joints you have to be careful, because they are more fragile. The pressure should also be milder in children and the elderly.
Percussion. They consist of hitting at a constant pace and alternately. Increasing the pace and keeping it steady takes some practice. The most common way to do them is by tapping laterally with your hands on the body. We can vary, hitting with closed fists or with the palms of the hand forming a hole, for example.
MASSAGES AT HOME: A SPACE FOR DIALOGUE FOR THE FAMILY
We must take advantage of the confidence of doing the massage as a family to talk, to express what we like. It is a space to experiment: with oils, with essences or with space. And in the process… communicate, know what is leading us on the right track.
That’s where the game in the family is born: what do I surprise within the next session? If I listen it will be easier: you just have to understand where the comments of the receiver point.
With children communication is more necessary and easier: necessary so that they do not get bored and participate, and easy because they are better able to express their needs. Making body contact a game, adding tickling to the technique, allows you to fill the family space of the massage with naturalness.
The positive effects are great and long-lasting: breaking the taboo of touching, hugging and becoming familiar with nudity. Everything results in better communication and can provide a space for laughter and play.
CARING FOR THE ELDERLY
If anyone appreciates the contact in a special way, it is the elderly. Those who live alone, when they go to visit, can be given a small massage. Sometimes you don’t know what to give them; Few things excite them anymore. No doubt the warmth of the contact of the palm of the hand will be an excellent present.
You have to take into account the fragility of your bones: you don’t need to press hard. We look for an area where they have pain: the ankles, back or legs. It starts with a simple contact, placing your hands on the clothes and letting them rest in that area for a few minutes.
The next step is to massage directly onto the skin. Here the toning power of rosemary can help for muscle aches, or a witch hazel oil, on tired legs. Experimenting and asking how the massage feels is the person who receives it is the best way to give him what does him good.
Setting unrealistic goals is not effective. If you want to increase your level of physical activity, forget about big goals and consider taking 3,000 more steps a day, starting today.
Many people don’t move enough. Spring is the right time to start a more active life. But when we think about it, we start thinking about how much exercise would be desirable, and we fall into the trap of general recommendations. If we want to walk, do we have to take 10,000 or 15,000 steps? This approach doesn’t make sense because it doesn’t take into account your current situation. We are going to explain why a sensible goal would be to travel today or tomorrow 3,000 steps more than yesterday.
Walking is a recommended exercise and suitable for almost all people. Some in a calm and leisurely way, others quickly and sportier. If the walk is practiced correctly, you are doing a lot of good for your body and your mind. The secret is to gradually improve your physical condition.
WALKING HAS POSITIVE EFFECTS ON THE BODY
Numerous studies have shown that going for a walk is healthy. We know that people who go for brisk walks have lower cholesterol levels than those who don’t. In addition, those who go for regular walks strengthen their muscles, reduce the risk of cardiovascular diseases and other chronic diseases. They also boost immunity and even sleep better at night.
If you want to work for your health, a walk is not enough, but you should try to walk at a brisk pace. Most people who walk do so too slowly. Although walking slowly is always better than sitting, but as you are prepared it is advisable to increase the speed. A properly performed walk lowers the cholesterol level, improves the functioning of the heart and has positive effects on the lungs. To achieve this effect, we must always walk in such a way that we feel a slight increase in breathing rate and heart rate.
10,000 STEPS A DAY?
Many people consider 10,000 steps a day to be a good goal for staying healthy, but there is no rigorous scientific study behind this figure. Where does it come from then? In 1964, at the time of the Olympic Games, the Japanese company Yamasa released the first pedometer and in advertising they had the idea of placing a round figure, the 10,000 steps, as the figure to be achieved with their device. However, this number has never been scientifically proven.
A large number of studies have shown that fewer steps per day are enough to achieve positive effects. Sports and prevention experts are skeptical of this figure that overwhelms most people who want to start exercising.
A DIFFERENT APPROACH: 3,000 MORE STEPS PER DAY
Experts advocate a different approach, instead of doing 10,000 steps per day, we should all just take 3,000 extra steps. In this way we will improve our condition, whether it is better or bader.
The health benefit of the idea of “3,000 more steps a day” was determined in a study by the Health Center of the German Sports University of Cologne. According to this study, 3,000 more steps a day significantly reduce cholesterol levels. The concept is not new, but it is and will continue to be an optimal approach to exercising more in daily life.
According to experts it is important that you do not overdo it at first, but start slowly. A pedometer (also available as a mobile phone app or on smartwatches) is a good help at first.
As a general rule you will need about ten minutes to perform 1,000 steps. Therefore, you can consider doing the 3,000-step walk in 30-40 minutes. However, more important than counting the steps and time is getting the body back on track.
If you want to intensify your training, you can switch from walking to running with the same distance and time goals. It is important to start running slowly and calmly, so that you always have enough oxygen available, that is, without having to pant. Little by little you will feel more prepared to increase the steps and distance, but always without haste. Consistency is more important.
BREATHE PROPERLY WHILE WALKING
One trick to maintaining a good pace is to inhale for four steps and then exhale in four steps. This breathing rhythm should be practiced for at least 80 percent of the distance. If you want a little more, you can shorten the pace to three steps. You should keep your breathing rate shorter for up to 20 percent of your training distance.
INCREASE THE DOSE OF MOVEMENT IN YOUR DAILY LIFE
Leave the car at home and walk the short distances.
Don’t drive to the supermarket, do your shopping on foot at the many small shops in your neighborhood.
Stay to chat with family or friends taking a walk. It’s great to chat while walking. And when the weather is nice you can also bring tea and biscuits and have a small picnic on the park bench on the way.
From now on, elevators and escalators are taboo, climbing stairs is a good physical workout that tightens the gluteal muscles.
If you like to listen to podcasts or music, you can enjoy them while you walk.
Get off a stop or two before you walk to work and walk the rest. If you drive your car, you can also park it farther away from the workplace.
Use the lunch break for a short walk. Fresh air and exercise will give you knew energy.
Physical inactivity dominates our lives: we spend between nine and ten hours a day sitting. Sedentary lifestyle is already compared to smoking, since it affects health in multiple ways. Do you know them?
The movement has been present in all our daily work and challenges necessary for survival since our origins, but the ways of life of the technological and affluent society have immersed us in sedentary habits that can be our grave.
WE DON’T MOVE ENOUGH
If we review the life of any person in our society, we see that, after leaving the hospital where the mother has given birth, the child is transferred in a child seat or in the car, takes his first steps with walker and eats sitting in a high chair. And when he is old enough to go to school, he is forced to spend long hours glued to a chair and a table to carry out school activities.
This way of life will continue as an adult in the workplace, especially if you work in an office, spend long hours in front of a computer and your leisure consists of putting yourself in front of a screen.
If we take into account that we usually travel by car or public transport to the workplace, that with a call they can serve us food at home or that we can make purchases online without having to move from the chair, our possibilities of movement are becoming smaller.
During childhood and adolescence, in addition, the excess of schoolwork typical of current educational systems reduces the time for sport or movement generated by the game that previous generations did.
Children’s bodies and minds are tied to the seat. That’s not counting the time they spend, and we spend, sitting looking at the mobile.
6 HEALTH PROBLEMS CAUSED BY SITTING ALL DAY
To remain seated is to do it for many hours, day after day and in the same position, it is a habit that makes us sick in different ways. Let’s see how.
1. PROMOTES BACK PAIN
Sitting at the work table with your back curved and shoulders drooping, as we commonly do, puts uneven pressure on the spine.
Over time, this pose wears down the vertebral discs, overloads some ligaments and joints, and presses on the muscles, which stretch to accommodate the curved position of the back.
Poor movement of the abdominal muscles and keeping the back muscles tight causes hyperlordosis, an exaggeration of the vertebral arch.
Sitting for hours presses on and squeezes the muscles, nerves, arteries, and veins that make up the soft tissue layers of the buttocks and legs, leaving them flabby, which can damage our stability and ability to walk steadily.
In more compressed areas, nerves, arteries, and veins can become blocked, limiting nerve signals, and reducing blood flow. This can cause numbness in the extremities, swelling, varicose veins and even deep vein thrombosis.
2. AFFECTS FLEXIBILITY
The stiffness of the muscles and joints makes us lose flexibility and reduces movements. On the other hand, our bones, while we keep moving, widen and strengthen to facilitate activity, but when we are inactive for hours they weaken. Problems such as osteoporosis may then appear.
3. PROMOTES WEIGHT GAIN
Sitting for long periods of time has another effect linked to obesity and its derived diseases: it deactivates lipoprotein lipase, a special enzyme in the walls of blood capillaries that breaks down fats in the blood.
When we sit, we do not burn fat or calories as well as when we move, which means that we gain weight. We may even have our cholesterol levels skyrocket or diabetes may occur.
4. INCREASES THE LIKELIHOOD OF SOME CANCERS
Sitting for long hours slows down the digestive process and lengthens exposure to possible carcinogens in the digestive tract. This gives rise to colon cancer to a greater extent, for example, as different studies have shown.
In addition, the higher concentration of hormones such as insulin and estrogen, as well as certain growth factors, affect, among other things, an increased risk of endometrial cancer in women.
On the other hand, not doing physical activity increases inflammation.
5. INCREASES THE RISK OF DEPRESSION
At the brain level, although it is currently understood that intellectual work or concentration is gained in a calm position and sitting at a table, in reality sitting long hours reduces blood flow and the amount of oxygen that enters the bloodstream from the lungs, especially if instead of sitting with the spine straight we do it hunched over.
Moving stimulates the pumping of blood and oxygen through the brain, which releases endorphins, chemicals that influence mood and concentration.
By spending a lot of time sitting, brain function declines and concentration and mood also decline. Depression comes more easily.
6. REDUCE HEALTHY LIFE YEARS
Today we only spend a third of our time on our feet, which has sounded the alarm to the World Health Organization (WHO). It has already identified physical inactivity as the fourth leading cause of death on the planet, even ahead of obesity, and experts do not stop talking about the harms of lack of movement in books, television programs or conferences, supported by medical studies published in prestigious scientific journals.
Everyone compares a sedentary lifestyle to a time bomb capable of causing, apart from obesity, heart disease, diabetes, cancers such as colon and endometrial, muscle and back problems, deep vein thrombosis, fragile bones, depression and dementia.
A problem similar to that of tobacco in the eighties, when everyone knew that it was harmful to health but did not realize the extent that its effects really had.
HOW MUCH EXERCISE TO DO PER DAY
According to the WHO, an adult should get at least 150 minutes of moderate exercise a week or 30 minutes in at least 5 days. A recent study in The Lancet found that the health impact of an eight-hour workday in front of a computer or car can be alleviated by activities such as cycling, at speeds of more than 16 km/hour, or brisk walking at 5.6 km/hour for more than 60 minutes each day.
In Restorative Yoga the person does not demand anything, not even stretching the muscles in a certain way or performing a specific posture.
The practice of relaxation and mental calm is essential in personal development. That is why traditionally in yoga there are postures whose primary objective is relaxation and rest. With them it is not sought – not even with the classic yoga asanas – to stretch the body more or better than another student or reach a certain level of perfection, but to surrender to rest in every way.
Today it seems that acceleration affects us all. Commitments and responsibility easily overburden us. In addition, remaining without doing something materially productive even begins to be frowned upon.
Is it really a waste of time to rest, meditate, spend some time daydreaming or even sleep? It is intended that all our activities have a profitable purpose and an immediate practical utility. That’s why caffeine sells so much. But coffee does not give energy but stirs it. And agitation is confused with energy.
On the other hand, when doing a posture like Savasana to finish an intense yoga session, sometimes the person does not feel exactly calm, but rather exhaustion. In fact, relaxation can be confused with exhaustion.
Some blame themselves for experiencing tiredness, using pejorative terms like “lazy.” Only when it reaches the extreme that health is no longer sustained due to stress or insomnia, nervousness or some illness, the person is allowed to practice relaxation, as if it were a doctor’s prescription or a luxury.
Therefore, dear reader, I invite you to interrupt the reading for a moment and reflect. Is there anything in your life you would do better being calm and relaxed? Wouldn’t you be a better father, brother, son, neighbor, friend, professional…? Would you rather have a fast-paced, nervous partner or a calm, relaxed partner? What kind of mind do you offer to your partner and your community? What kind of mental attitude would you like to live with?
REST IS NOT A LUXURY BUT AN ESSENTIAL NECESSITY
Being calm and relaxed raises both our own level and quality of life and that of others. That is why rest is not a luxury but an essential necessity. When a sick animaltends to isolate itself and remain collected, letting its body recover and find balance again.
Those who are thirsty do not feel guilty for wanting to drink, nor do they wait to finish their tasks to do so: they simply drink a glass of water naturally. But since rest is a time-consuming process, it can start a whole cycle of shame and guilt that further agitates the mind.
What can really be scary in the practice of stopping and resting is that conflicting emotions arise or having realized that there is something (a relationship, a habit, an attitude …) that really does not serve us and that we do not know how to manage alone; as if we were opening a box of surprises.
That’s why stopping and realizing takes courage. Sometimes, it can be useful to have a professional who can accompany you in the process of authentic relaxation. However, the goal of relaxation practice is to be relaxed and calm off the yoga mat to the circumstances of everyday life.
FOUR BRAIN WAVES
Since the invention of the electroencephalogram, numerous investigations have studied the relationship between the electrical activity of the human brain and its moods. Hence the medical division of brain activity into four basic frequencies based on the brain waves captured by the electroencephalogram.
The so-called delta waves, the lowest frequency of brain activity, correspond to deep sleep. It is important for the body to return to this level daily, because in this state the production of red blood cells increases, the immune system is strengthened and the absorption of amino acids in tissues and protein synthesis improves. The body regenerates with deep sleep.
This state corresponds to sleep, hypnosis and trance. A mind established in the delta waves has little self-awareness. The opposite state is that of wakefulness, when the so-called beta waves predominate, the state of alertness and attention to a bodily or intellectual activity. In the state of predominance of beta waves is also where anxiety appears above all.
Between the delta and beta waves are the so-called alpha wave states and theta waves. That of alpha waves corresponds to a state of tranquility and creativity, since it is where the activity of the left cerebral hemisphere begins to predominate.
Theta waves are associated with a deeper state of calm, related to daydreaming or doing an automatic activity that does not require attention or awareness in its execution. Stress leads to spending the day forcing yourself to stay in a continuous state of alertness, the one corresponding to beta waves, to fall asleep in bed at night and then go through alpha and theta states while sleeping.
THE ONLY PURPOSE IS TO STOP AND REALIZE
It is important to allow yourself to go through other mental states during the day. Dreaming, looking into the distance without aim, and spending time consciously doing nothing, even opening oneself to boredom – what the philosopher Walter Benjamin called “the bird that incubates the egg of our experience“– is as important as sleeping and being alert when necessary.
In Restorative Yoga classes the space is opened to practice these transient moods between activity and sleep, in order to perfect the ability to return to them during the day.
This offers a revolutionary practice of rest and relaxation. It is a training whose sole purpose is to stop and realize. Stopping physically means that no dynamic posture is usually done in the classes of this type of yoga. It is used, yes, a lot of material: blankets, belts, chairs, cylindrical cushions (bolsters), yoga blocks …
The wall allows you to support any part of the body in order to be in positions where it can rest for a long period of time. In addition, as the support is symmetrical, the uniformity that the body receives through the proprioceptive system allows for further relaxation in the postures, which encourages a deep sense of confidence and letting go.
JOINTS ARE NOT EXTENDED OR MUSCLES ARE STRETCHED
Unlike the classic yoga classes, which propose vigorous asanas of stretching and toning, these other postures barely stretch the muscles in order to reduce stress on the body as much as possible. Stretching the muscles intensely, forcefully or abruptly can stress the body.
In fact, the muscles can contract to protect themselves from overstretching or a sudden and careless movement. This also breaks the habit of demanding too much, because performing a practice without the goal of pushing or controlling the body opens the space to another way of doing.
Another reason why the muscles are barely stretched in these postures is so that there are no unnecessary stimuli that the body has to manage.
Combining these premises with the observation that an embryo has all joints flexed has led to the development of a type of posture in which the joints are not extended or the muscles are stretched. In the so-called Yin Yoga, it does seek to stretch the muscles to gain more muscle flexibility and joint mobility – two factors that favor health.
But in Restorative Yoga only calm and peace are sought through literally stopping moving and realizing what arises. The practice of stopping is so refined that music or visualization exercises are not usually used, as it happens for example in Yoga Nidra, another excellent discipline to create a deep state of relaxation.
All styles and currents of yoga complement each other, as the reasons why yoga is practiced and the psycho-corporal needs and abilities change throughout life.
In Restorative Yoga the practitioner seeks above all to become familiar with the wise silence. During the postures the eyes are usually covered with a mask and the body with a blanket, in search of warmth and darkness; Two other elements that encourage stillness and interiorization.
CONNECT WITH CONSCIOUSNESS
When you start practicing it is possible to feel nervous in that space of stillness and silence; But it is not the posture that creates the discomfort or restlessness but the mental noise that previously existed and of which we are now more aware. Remaining in resting postures, in silence and without any entertainment for the mind – such as music, visualization, prompts from a teacher, etc. – allows an experience of connection with the depth of consciousness.
Restorative Yoga is also suitable for those who suffer from injuries or impediments to participate in a common yoga class. In addition, it is recommended for pregnant women, who can enjoy a rest that allows them to release accumulated tensions and create an open mental environment, which also generates a healthy biochemical environment for the fetus.
BEING KIND TO ONESELF AND OTHERS
Yoga is based on practicing a serene observation of what arises and trusting in human goodness and ability to choose the best response to any situation or person. That is why it is said that an authentic yoga practice providesa radical change of perspective on life. The person feels more relaxed, patient and kind to himself and others.
Through gentle pressures and manipulations, this Japanese massage undoes the body’s energetic blockages and relieves ailments derived from physical and emotional stress.
Anxiety, stress, and distress are words you hear frequently in an appointment. These terms try to express different stories and ways of feeling, most of them linked to a lack of physical and emotional well-being. Addressing these problems naturally requires looking for an alternative to anxiolytic drugs and delving into their possible causes.
Shiatsu is a type of massage that goes beyond the body, because it is very much in touch with emotions. Rooted in Eastern culture, it tries to circulate ki or energy harmoniously inside the body. This ki runs through the energy channels as if they were rivers. Sometimes worries or frustrations that provoke anger or sadness are obstacles to its peaceful flow. Then symptoms such as insomnia, chest pain, palpitations, cold hands, wet hands …
The energetic knowledge helps to understand where the blockages are and shiatsu facilitates the way to rediscover peace. It is practiced with the palms and fingers of the hand, especially the thumb, pressing the points and energy meridians, which coincide with those of acupuncture. Joint stretching and mobilizations are also added. It is a massage whose foundations owe much to traditional Chinese medicine,
You can do a shiatsu massage at home, with some basic knowledge, but the ideal when receiving a shiatsu treatment is to look for a good specialized therapist.
In the same session, diagnosis and treatment are combined. The therapist, to assess, adds his capacity for observation to the patient’s comments. The pulses must be palpated, essentially twelve according to Chinese medicine; feel the different sensations in the hara or navel; observe the tongue and, above all, appreciate what information the hands and fingers transmit in contact with the skin, a sensitivity that requires years of training.
SHIATSU MASSAGE TO RELAX AND RELIEVE ANXIETY
Here we tell you how to perform a relaxing shiatsu massage to another person. Keep in mind that, to fully live the experience of shiatsu, it is important to follow a certain ritual. This is true whether you go to a consultation or if you have some knowledge and perform the massage at home, both for the person who performs the massage and for the person who receives it.
Unhurried. Prepare yourself or enter the consultation without haste. Put worries aside. Change your street clothes for a more comfortable one made of natural fibers. Breathe consciously and abandon yourself on a comfortable futon.
Log in. The person receiving the massage does not have to do anything, just feel. First, the warmth of the therapist’s hand over the navel. Listen to your own pulse. Appease the arrival of thoughts and connect with the body.
The massage. With a gentle movement, a rhythmic rocking, the treatment begins. Without hardly noticing it, the pressure of hands and fingers on the organism leads to stillness. By seeking the balance of one’s own energies, peace is reached.
Each person, in each circumstance, requires a type of treatment but the shiatsu routine that we present here is appropriate in general to reduce anxiety, both acute and chronic.
1. PREPARATION: STRETCHING OF THE SIDE
It is about stretching the side that allows you to relax and provide vital energy to the hip. The person stands on his side, with his legs bent, and with his hands resting on the hip and near the armpit is pulled gently as if moving the hands away to stretch the side. You have to give time for the person to feel how, little by little, the joint is loosening and the accumulated tension disappears.
As in the rest of the treatment, the sensations of the therapist will guide the movements, the order and their duration. The goal is always to harmonize the flow of energy.
2. MAKE CONTACT AND SYNCHRONIZE BREATHING
Then the person gets on his back and the therapist comes into contact with him. From that moment the rhythm of the breaths of both is balanced. The patient feels the warmth of the futon on which it rests. The therapist seeks to be in the “here and now.” It is a requirement to treat the patient in his current reality.
To start the session, the therapist’s right hand is placed in the midline of the patient’s body, at the level of the sternum and the mouth of the stomach. There rests the palm of his hand with the intention of feeling the blood pulse and some accumulated tension. Years of practice help him translate into a specific treatment what the body transmits to him.
The therapist’s hand tries to help find balance and be the key that opens the rest of the meridians. His left thumb is located on the anterior aspect of the patient’s forearm, above an acupuncture point of the pericardium canal. One of the bases of shiatsu is the contact between two points through the hands and the intention of the therapist.
3. THE HEART MERIDIAN
The therapist takes the person’s hand and pulls the arm slightly upwards. With a gentle stretch, which is another important manipulation in shiatsu besides the pressures, it thus opens the entire heart channel. This channel runs from the inside of the armpit to the end of the nail of the little finger. The heart is considered the abode of emotions. If it is strong and the blood, abundant, the emotional life is balanced.
In a state of deficiency, anguish and anxiety appear. By traveling the meridian with the pressure of the fingers and palm of the hand, the therapist compensates for existing imbalances.
4. STERNUM AND STOMACH
The therapist returns again to an area where anxiety manifests itself and with the two thumbs relates the sternum area to that of the stomach. The work of contact does not include any movement, it is just about being present. The function of the therapist is to mobilize the energy that is stagnant at a point closely linked to emotions.
Frustration, anger or guilt easily become an obstacle for everything to flow smoothly. The body helps the digestive system to assimilate these feelings.
5. YIN TANG POINT ON THE HEAD
The last step in this shiatsu work for anxiety involves moving towards the head. Placed behind the patient, the therapist can work on various points. You can choose, for example, yin tang (located between the eyebrows). Precisely the manuals of traditional Chinese medicine indicate that its basic function is to calm the mind and combat anxiety.
The head is one of the parts of the body that most appreciates contact. Fingertips may be enough to calm the restlessness. It is not necessary to be a teacher, self-massage or the hand of a friend can achieve unsuspected effects.
6. REGAIN WELL-BEING
Shiatsu massage is global and understands that imbalances are holistic, that is, what happens at one point affects the overall functioning of the body. Blocked vital energy can be found anywhere in the body. After the specific routine for anxiety proposed so far, you can continue with a massage that promotes general well-being.
Move your arm and wrist
First the elbow is mobilized by opening the joint, which is like a hinge that hinders the transit of body fluids and blood. The same is done with the wrist, closer still to the end of the fingers, where the yin energy is transformed into yang.
The most powerful acupuncture points are said to be located between the tips of the toes and the knee, and between the tips of the fingers and the elbow. In this space the ki or vital energy transits superficially. These stretches of the meridians are doors through which diseases penetrate but, at the same time, where harmony is also born. Manipulating, then, these joints helps to eliminate obstacles that can later cause pain.
7. THE LUNG MERIDIAN
According to Masunaga, creator of Zen shiatsu, the lung meridian travels through the back of the leg, which is then manipulated by the therapist.
The lung is related to the emotion of sadness. Often, behind the symptoms of anxiety, lies a sadness that blocks out. Therefore, taking care of the lung is highly recommended in times of distress.
8. LEG SWINGING
The therapist stands at the person’s feet and slightly elevates their legs, each one holding each one with one hand by the ankle. Then exert a small swing of the legs. With this rocking, the possible barriers that have been created in the hip are gradually undone. The patient feels that he loses some control of the legs and notes them weightless. This effect helps to make the effects of shiatsu more powerful, since letting go is the opposite of obstructing.
9. THE HEART MERIDIAN
On the sole of the foot converge the meridians of the twelve organs and basic viscera according to traditional Chinese medicine. The therapist follows with his thumb the path of the heart, which is located in the heel and runs from the inside to the outside. The contact with the feet is very pleasant and relaxing.
At this point of the massage the defenses of the person receiving the massage have been diluted, the control disappears and the delivery is complete. He usually finds himself in a state of sleep, away from everything mundane.
In fact, if you do not have a shiatsu therapist, allowing yourself to be massaged or massaged your feet provides a sedative effect, just like with the head.
10. KEMBIKI ON THE BACK
Finally, the therapist takes care of the back. And he does it with the kembiki or swinging.
Kembiki is like cradling a baby, kembiki loosens and the gentle vibration of the entire spine affects the nervous system. The anxiety disappears, the nerve endings relax and the warmth of the futon envelops.
While the swinging is performed, the thumbs activate the bladder, whose meridian is parallel to the spine and follows the center of the back of the legs to the little toe. The wastes and toxins generated with the treatment are expelled more easily if the vital energy of the bladder is activated.
HOW SHIATSU WORKS
Shiatsu was born in Japan in the early twentieth century, so it is a relatively modern massage technique. There are two distinct currents: one was created by Tokujiro Namikoshi, who tried to westernize Japanese massage; the other was developed by a disciple of his, Shizuto Masunaga, who returned to the source of energy medicine and created the so-called Zen Shiatsu. Hence, we say that its foundations owe much to traditional Chinese medicine.
Shiatsu treats the body holistically. It does so from the diagnosis made in situ. When detecting where there is a lack of harmony, the therapist focuses his efforts on bringing the patient to balance, regularizing the whole organism.
In cases of anxiety, the first thing to keep in mind is that it can have different origins. The most common are emotional stress, overwork, significant blood loss (for example, in childbirth) or an irregular poor diet.
Although symptoms can be classified, treatment will be personalized for that patient and at that time. It begins with a pleasant massage that not only seeks physical sensation, but also specifically the recovery of health by trying to eliminate the obstacles that have been generated over time.
It is not about eliminating a punctual headache with a pill, but about detecting existing blockages and, session by session, diluting them.
The number of treatments will depend on the time it has taken to be generated and the environment in which the patient is at that time. The active participation of the person receiving the treatment is also important, because, along with the massage, the therapist will advise some change of habits.
HOW A SHIATSU MASSAGE SESSION UNFOLDS
In a first session, the medical history and the different symptoms are reviewed.
Next, the person dresses in clothes made of natural fibers, such as cotton, and the massage itself begins, which can last about an hour. The treatment is received on a futon or Japanese mattress and, if necessary, the client is covered with a blanket.
One of the basic movements to promote the confidence of the person is the kembiki or swinging. As if in a cradle, the patient’s body rocks on the futon or mat typical of Japan. From the beginning it is taken to a state of calm. This is basic, even more so if the therapist treats a nervous state, because for the correct flow of energy it is very important that whoever receives the massage gets carried away.
In the following sessions you will start directly with the massage and the body diagnosis will be established on the tatami, a padded tapestry. The usual comments of customers at the end of a session are of the type: “I feel great”, “I’m floating” or “my body weighs down from how relaxed it is”.
A weekly shiatsu session is recommended during the first month and from there, after observing the results, it is decided what rhythm is best for that person.
EMOTIONAL UNLOCKING
One of the basic causes of anxiety is emotional problems. Work frustrations, family worries, grief over a loss, or pent-up anger block people internally.
Shiatsu causes in the patient a distancing from painful emotions. He feels that he can contemplate them from the outside, as if they did not belong to him so much. In this way, without devaluing these problems, they are easier to assimilate and overcome. At the end of the session, the well-being you feel may be remarkable, but the return to everyday life brings with it fears again. What seems like a turn back can be diluted without stridency, little by little.
It is not a radical change: one day, insomnia is no longer so persistent, hunger recovers or palpitations are less present. Then, the energy flow slowly regains its balance.
In general, people who come to the consultation have two distinct profiles: those who need timely help to overcome a problem and those who, after a period of medication with the supervision of a professional, begin to reduce doses.
When the situation is very complex or the symptoms significantly affect ordinary life, it is advisable to consult a psychologist. In this case, shiatsu becomes an instrument of reinforcement.
LIFESTYLE AND SHIATSU: CHANGES OUTSIDE OF SESSIONS
The other facet of shiatsu is to catalyze changes and energies to modify customs that do not help us. It is the last link in the process: include simple modifications in the daily routine:
First of all, it is important to focus attention on moving physically. It has already been described that if the inland river stops, the disturbances begin. Something so simple is basic: walking, dancing, doing tai chi, going to the gym… whatever, but enjoying it, so that the attitude and practice are healthy.
We must add the idea of relating at ease, because the human being is social. We need each other and it heals us to be in company.
Finally, the diet and the way of eating are reviewed, giving it the importance, it deserves, as well as the schedules or the time of year. Eating sitting down and, even, without a TV on to distract you, feels much better to the digestive system.
Need to relax your back? Massaging it with tennis balls is an easy and pleasurable way to release muscle tension and relieve pain.
Sometimes circumstances do not allow us to access a professional massage. Nor do we always have a close person who can give it to us and we cannot always easily access some points of our body, especially the back. For all these cases it is very practical to resort to one or two tennis balls.
Placed between the back and the wall, or between the back and the floor, and rolling them through the areas of the back where more tension accumulates, a pleasant massage is achieved.
Another option is to put the ball or two balls inside a sports sock and, standing and with your back to a wall, let it hang behind your back. It is pressed against the wall, up and down (flexing the legs gently) and to one side and the other. The advantage of using a sock is that it is possible to handle the balls better.
You can also roll the ball through the soles of the feet, the calves or the front of the shoulder, in the latter case placing us facing the wall. The possibilities are many.
HOW TO MASSAGE THE BACK WITH TENNIS BALLS
This first exercise is designed to relax the back in general with two balls:
Lying on your back, with your knees bent and the soles of your feet resting on the floor, place two tennis balls (or similar) on one side of the spine, at the height of the shoulder blade. You can also put the two balls in a sock to prevent them from separating. Notice how the tension is released as you take four or five deep breaths.
Then slide the balls to the other side of the spine, at the same height, and breathe four or five more times. You can move your back gently.
HOW TO USE THE BALL WHEN THERE IS PAIN
If you notice stiff dorsal muscles, you can give yourself a massage by lying on your side on the floor:
Place a tennis ball under your armpit
Roll the ball along the sore muscle.
When you feel any discomfort in your upper back or shoulder, try this more specific massage:
Lie on your back and place a tennis ball under the point that bothers you.
Slowly release the weight of your upper back to the ground, on the ball. Try to relax in the posture.
Take a few deep breaths. Little by little the pain will decrease.
A foot massage can relieve tension from the spine.
How many people are looking for a way to ease their back! Reflexology has proven to be very effective for this purpose. Massaging the inner edge of the foot, from the toes to the heel, it is possible to affect the spine by reflex action.
Following this imaginary line, the big toe represents the head, the center of the foot corresponds to the center of the back, and the lower part towards the heel reflects the lower stretch of the back. If you remember this map, it is not difficult to interpret which problems in the column point to the most sensitive points.
In fact, by pressing certain reflex points of the feet, a good reflex therapist can improve sciatica and low back pain, as well as relieve herniated discs.
HOW TO GIVE THE MASSAGE
Although you can massage your feet yourself, the maximum benefit is obtained when someone gives it to us, whether it is a therapist, a friend or our partner. The person receiving the massage lies down or sits comfortably and places their feet on a cushion.
The person who is going to perform the massage sits and welcomes the feet of the other in his lap. It is advisable to wear the nails of the thumbs very short to be able to press with the tips of the fingers. For the same reason, massage oils are not advised as the skin becomes slippery.
Always start by rubbing the inner edge of each foot, from the middle up and down, to warm and stimulate the spine. Then we proceed to press different points of its route, focusing especially on the most sensitive.
REFLEXOLOGY IN 3 STEPS
1. WE RELAX OUR BACK AND PERFORM THE FIRST EXERCISE
Before starting to act on the spine, place the palm of your hand on the inner edge of the foot, halfway. Rub your hand vigorously up and down.
2. THUMB PRESSURE
Hold your right foot with your left hand. With your right thumb, walk up the inner edge of the foot to the tip of your big toe. Change hands and feet.
3. RELAX THE COCCYX
To relax the coccyx, hold the tip of your right foot with your right hand. With your left hand, walk up the inside of the heel area. Change hands and feet.
The yoga triangle pose, known as trikonasana, relaxes and tones the entire spine. It will help prevent or improve back pain.
Body age is often related to the flexibility of the spine. Having difficulty touching the ground, barely bending your knees, or arching backwards laboriously is common in some people.
Lateral flexibility is usually less tested, but it is also important, as it affects, for example, the mobility of the hips or the tension of the scapular area.
But it’s not just body age that reduces flexibility. Also, sedentary lifestyle, lack of exercise, poor postural hygiene and stressful situations cause the back to suffer.
The spine, as its name suggests, fulfills two essential functions: support (spine) and mobilize (thanks to being formed by vertebrae). The first one is the easiest to fulfill, being static, but the second requires above all exercise, practice and patience.
Yoga takes these aspects into account. In fact, the essential function of many postures or asanas is precisely to develop the mobility and harmony of the spine, so that the passage of time does not diminish its functions and thereby limit our abilities.
TRIANGLE POSTURE OR TRIKONASANA
The triangle yoga pose (Trikonasana) is a lateral tilt. It makes the spine more flexible, tones the spinal nerves and decreases back pain, which ensures a balanced action on the whole of the spine.
Spread your legs about one meter apart and place your hands on your waist.
Turn the sole of the left foot outwards, 90º, without tilting or moving the hip. Breathe in and extend your arms in a cross at shoulder height.
Bend the trunk block to the left, exhaling until your left hand touches or holds the instep of the foot. The other arm will rise in a straight line upwards.
Perform a full breath holding the pose for 20 seconds and repeat the pose with the right side.
You can also try this other back stretch lying on your back, ideal to counteract the effects of sedentary lifestyle
To do Pilates you only need your body and desire, but if you want to get the most out of the session you may be interested in some accessories, such as elastic bands, dumbbells, sliding discs and yoga blocks.
The Pilates method consists of a repertoire of more than 500 exercises to do on the floor or with the machines invented by Joseph Pilates. To enrich the practice at home you can also use some very simple accessories.
The Pilates set of exercises strengthen the abdomen, back, buttocks and deep muscles of the abdomen (the center of strength, the “core”) that support the skeletal system.
With regular practice at home, you can strengthen the “core”, lengthen the spine, increase body awareness, gain muscle tone and flexibility.
The Pilates method is also an effective rehabilitation system to treat problems of the back, knees, hips, shoulders and, in general, repetitive overuse injuries.
WHAT ARE THE ACCESSORIES FOR?
Accessories add variety to floor exercises. They have different objectives:
They allow you to work with balance.
They can facilitate some exercises.
They can be used to increase the effort of a specific part of the body.
5 ACCESSORIES TO IMPROVE PILATES AT HOME
RUBBER BANDS OR ELASTIC BANDS
The elastic bands oppose resistance to movement, therefore serve to increase the force that the muscles must exert.
The bands are of different colors, which correspond to different resistances. Generally, the yellow bands are the ones with the least resistance and this increases with the red, green, blue and black bands. Color code may vary with manufacturers.
You can buy a set of bands with different resistors or just one. In this case it is advisable to choose a medium-strong resistance (blue color).
The general rule when using a band is that you should always allow the exercise to be performed with ease.
You can use the band to strengthen your knees and shoulders or to do full-body floor exercises.
You can use the bands to, with different exercises:
Strengthen the abdominals (especially the obliques) and the hip and neck flexors.
Stabilize the pelvis.
Strengthen the glutes and hamstrings.
Stretch the spine.
Strengthen the rotator cuff of the shoulder, specifically the infraspinatus and the lesser round.
Open the chest and stretch the pectorals.
Strengthen all the muscles of the arms and legs.
Stretch the sides of the body.
Activate the muscles of the upper back.
Correct rounded or hunched shoulders.
Strengthen the ankles and feet.
Stabilize the knees.
Stretch the hip muscles.
If you still don’t have sliders at home… You can use elastic stockings.
SOFTBALL
The ball is used to perform the exercises that Pilates did with the “magic circle”, a flexible hoop.
It offers a gentle resistance and is ideal for working the inner and outer parts of the thighs in many exercises.
You can use the ball to, with different exercises:
Strengthen the inner thighs.
Strengthen the buttocks and the back of the thighs.
Tuck the abdominal muscles deep and connect the obliques with the inner thighs.
Lengthen the back of the neck and upper back.
Strengthen the deep neck flexors, abdominals and hip flexors.
Stabilize the lower back.
Improves the flexibility of the entire column.
Stretch the entire spine, from the coccyx to the occipital.
Stretch and strengthen the latissimus dorsi and pectorals.
Strengthen the hamstrings and glutes.
Improve balance and coordination.
Strengthen the foot muscles and accentuate the bridge if necessary.
WEIGHTS OR DUMBBELLS
In Pilates, weights or light dumbbells are usually used, weighing 0.5 or 1 kg. They serve to increase the load supported by the muscles, which favors their activation and strengthening.
With higher weights, such as those used in conventional gyms, you only manage to lose alignment (because the emphasis of the exercises moves from the “core” to the extremities) and contracture the neck, shoulders and back, which is just what you try to avoid with the Pilates method.
They can be used with both hands and feet when performing different exercises within training routines. With dumbbells, large muscle groups and stabilizers are exercised.
Among the benefits of a Pilates session with weights or light dumbbells can be listed:
Tone the muscles of the whole body without favoring an exaggerated increase in the volume of the muscles.
They provide stability to the shoulders, core and pelvis.
Eliminate fat, because it increases the number of calories consumed.
If you still don’t have weights or dumbbells at home… You can use a few bottles of water of half a liter (0.5kg) or a liter (1k) or a packet of rice.
“GLIDINGS”, SLIDERS OR SLIDING DISCS
They are not an orthodox accessory in Pilates sessions, but can be used to introduce some variations and a bit of fun.
The “glidings”, “sliders” or sliding discs allow the realization of smooth and fluid movements with the feet or hands, so that both upper and lower train can be worked.
Many muscle groups can be worked with discs, including the abs, front and back thighs, calves, chest, and back.
With your feet on two discs, you can glide gently to work your glutes, quadriceps and hamstrings. Through the entire range of motion, the stabilizing muscles are activated, as the discs create an unstable surface.
The “glidings” can be used to introduce into the Pilates session an aerobic workout that requires effort on the part of the heart and lungs and increases calorie consumption.
Even if you are not familiar with this accessory, it is easy to adapt and perform the exercises correctly.
If you still don’t have sliders at home… You can place a small towel or cloth under each foot on a soft surface.
YOGA BLOCK OR BRICK
The yoga block or brick can also be used with Pilates method exercises.
Its function is to help you reach certain positions or maintain balance. It is very useful when you are starting to practice or if you suffer an injury that requires taking some precautions.
If you still do not have a block at home designed for this purpose you can resort to a thick book or a shoe box.
WHAT IS THE DIFFERENCE BETWEEN A PILATES MAT AND A YOGA MAT?
At first glance it may seem that you could use a yoga mat in your Pilates sessions at home, and you could, but if we want to be rigorous with the materials, the truth is that they are different.
The mat or mat to do Pilates has the characteristics required by the type of exercises that we are going to do on it. It is of similar width and length, but is thicker (1 cm), denser or firmer, and the surface is smoother and more sliding.
When doing yoga, many standing postures are performed that require a thin mat or mat to promote better balance and proprioception (perception of one’s own body).
In Pilates, more exercises are performed lying down, on the back or stomach, which require more padding so that it is not painful.
If you want to buy a mat for Pilates, it would be nice if you could try it before, because your body has the last word.
