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If you've ever had plantar fasciitis, you know it's shockingly painful and a persistant little bugger! Day after day, week after week, and no sign of letting up. Most people will eventually see a doctor for this as it's basically debilitating. If you've never had this, knock on wood and be thankful! I found this slide show presentation on an entirely different way of treating it. Looking much further than the site of pain for what actually mechanically may be causing the problem. My mind has expanded. What a great (and complex) way of thinking about treatment. I'm a firm believer in "look for the root" of a problem, but this guy takes that concept to a whole new level! There's a pair of $600.00 inserts are sitting in my closet. Found them yesterday and then this popped up in my news feed. A sign, maybe? I've had these inserts for 20 years. I hate them and apparently they hate me too. I've found that massage works well for me. I do it myself at least once a week and a ton of yoga with a great emphasis on my feet and lifting my arches while internally rotating my femurs a tad on most standing poses. I practice spreading and lifting my toes several times a day (and wear vionics all the time. This is something that works for me. After examining this slide show, I'm convinced my foot problem is coming from the hip/low back. Share with anyone who has any plantar fascia problem. You may need to look a few things up (I sure did) but this is immensly helpful. Enjoy! https://www.slideshare.net/Stopchasingpain/plantar-fasciitis-a-unique-treatment?from_m_app=ios   
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Please read why it's not good to roll up from a standing forward fold. If your yoga or pilates teacher tells you to do so, just don't. Keep that back flat and long and come up without rolling. You are not a slinky.
http://sequencewiz.org/2013/08/14/rolling-up-from-a-standing-forward-bend-can-damage-your-spine/#comment-52184 Many people unfortunately have hip replacements every year. This does not mean your yoga practice is lost forever, but the way they enter the body to actually perform the surgery makes a difference as to what the more "dangerous" yoga poses are for the student. If you or anyone you know has had or is in need of a hip replacement OR is a yoga teacher; please forward them this article. It's priceless. Always follow your doctor's advise. Be cautious and conservative in all your yoga for the first year after your hip replacement. http://www.yogajournal.com/article/practice-section/practicing-safely-with-bilateral-hip-replacements/  Nobody is perfect, and few have perfect alignment on each and every pose. But these basic poses should be done correctly for the protection of your own body and to gain teh most benefits from your yoga practice. http://www.chopra.com/ccl/5-common-yoga-alignment-mistakes-and-how-to-fix-them?utm_source=Newsletter&utm_medium=Email&utm_content=CCL+Newsletter+160315&utm_campaign=March  Check out this picture. It is a scanning electron micrograph (SEM) of cancellous (spongy) bone of the human shin. Bone tissue is either compact or cancellous. Compact bone usually makes up the exterior of the bone, while cancellous bone is found in the interior. So basically this is what is on the inside of the "shell" if you will, of the bones of the body. Basically what bones look like on the inside. Cancellous bone is characterised by a honeycomb arrangement of trabeculae. These structures help to provide support and strength. The spaces within this tissue normally contain bone marrow, a blood forming substance. Looks a lot like fascia doesn't it? Thank you for the info Yoganatomie on Facebook, you've informed me again! Credits: Science Photo Librar  I have big thighs and i cannot lie. My quads are strong, but my adductors are another story. Try these yoga moves to build some much needed muscle in the inner thigh region. Added bonus: it cuts down on the jiggle and keeps the knees healthier. Sayulita Mexico's awesome sunset on the Beach not included. http://www.self.com/flash/fitness-blog/2013/11/fitness-tone-inner-thighs-yoga-moves/  Some people fly right through Plank pose. It's a force to be reckoned with and not to be passed over as if it were unimportant. A good strong plank is not easy. Holding regular old plank for a minute or five takes a tremendous amount of strength. So why pass up this perfect opportunity to refine your abs, strentghten your shoulders and legs and get toned all over?
Read what Yoga International has to say about plank and next time you get into your chaturanga; slow down and work every muscle in your body and do it right. I hold plank for 10-20 slow deep breaths several times during my personal practice. Then this reminds me to give side plank a shot, so I do it too. I even do the ever dreaded forearm plank (which I actually hate) but figured my shoulders needed the work. This breath control calms me. It's very meditative. Me gusta. After a few months of this, I tried pinchamyurasana again. And got up like it was nothing. I almost fell over from shock, as the last time I had tried this pose I flailed like a goofball just trying to get up and quickly returned to chilid's pose with my head down. https://yogainternational.com/article/view/plank-pose?utm_content=buffer92c39&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer Before I started researching more and more for my first lead trainer position at my very own YTT-200 I didn't even remember the "Quadratus Lumborum" muscle from all those Nursing AP classes in university. TBH it was a long time ago. A rather important back muscle that can become shortened and tight, the QL is also rather large, connecting from the lower rib to the "hip bone" iliacus. Take a look at this bad boy and try a few stretches. Especially side stretches to release some tension that you probably didn't even know you had. The key here...Lateral Flexion! Create some space in the side body. OMG, this is wonderful. Give it a shot. Have fun yogis! http://www.yogajournal.com/slideshow/anatomy-quadratus-lumborums/    Have you ever heard of "superbrain yoga"? It's ok if you haven't, but please give it a try for a few weeks, you may see a marked improvement in well, basically everything. This is great for people with all sorts of memory problems and even learning disabled. And of course it's good for those of us without any problems. Whoever that may be. Doing this rather basic squat and then standing back up while holding on to opposite earlobes has proven benefits for the brain. All brains. Cross the arms (right over left) and INHALE on the lowering into a squat and EXHALE on the standing back up). Try this for five minutes, or try 10-15 reps. Nice and slow. See if the science is working for you! Build up to 15 minutes a day. If you cannot go into a full squat, it's fine, just do what you can be gentle to the knees. Watch the video for further instructions and some of the science behind it. https://www.youtube.com/watch?v=KSwhpF9iJSs  Beautiful little article on time and acceptance. http://www.huffingtonpost.com/cindy-bird/buddhas-touching-the-earth-mudra-and-time_b_2951663.html  |
AuthorDebbie Krejci E-RYT 500 Yoga Teacher Training Retreat Uvita, Costa Rica, 2021
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