Slim Calm Sexy Yoga: 210 Proven Yoga Moves for Mind/Body Bliss
nerve, and over time that can result in numbness, pain, and hand weakness. This constellation of symptoms is known as carpal tunnel syndrome (CTS).
If you’ve ever had carpal tunnel problems, you know they suck. That’s why I’m happy to tell you that yoga can work wonders for your wrists. In a study at the University of Pennsylvania, researchers divided a group of patients with CTS into two groups. Twice a week for 8 weeks, one group followed a program of relaxation techniques and yoga postures. Patients in the other group received wrist splints. After the study period, the yoga group experienced a major improvement in grip strength and significant pain reduction. The patients in the control group did not.
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ROUTINE
Do this sequence three times a week to strengthen your wrists and relieve pain.
Palm Raise
With a slow, continuous motion, raise and lower your palms 10 times. Repeat 10 times with your fingers pointing outward and 10 times pointing inward.
Fists Facing
Hold the straightest position you can with tight fists for 3 long, deep inhales and exhales. Repeat this 3 times.
Wrist Release
Hold for 3 long, deep inhales and exhales. Slowly release and switch sides.
Standing Hand Step
Hold for 5 long, deep inhales and exhales.
Standing Palm Press
Hold for 5 long, deep inhales and exhales.
HANDS OFF!
If your wrist pain is a result of excessive social networking, try something radical: Get together with a friend! It’s easy to forget how nice it is to sit down and actually talk face-to-face. When you find yourself on Facebook, call one of those buddies up and plan to hang out, just like we did before texting (not that long ago, people!). If you find yourself clicking through photos and news feeds of people with whom you aren’t really close, try to cut the time you spend on that in half. All that unnecessary clicking creates more tension, not to mention wastes time when you could be relaxing. Important note: Staring at a computer screen, even if it’s not for work, isn’t relaxing.
Digestive Problems
For anyone who’s ever had to run to the bathroom before a stressful presentation or meeting, I have good news: A regular yoga practice can ease your belly woes.
As I’ve mentioned in previous sections, stress triggers the part of your nervous system that’s responsible for the fight-or-flight response, which can wreak havoc on your stomach. Fortunately yoga, breathing, and meditation activate the part of your nervous system responsible for relaxation, which helps counteract stress reactions.
One study in India looked at the effect of yoga versus conventional medication in patients with a form of irritable bowel syndrome characterized by bouts of diarrhea. Luckily for the subjects in this study, both the yoga and the medication helped. But the patients who had the good fortune to be assigned to the yoga group enjoyed additional benefits: Researchers documented changes in the balance of their nervous systems in favor of the area responsible for relaxation.
Try the following routine twice a week to maintain overall digestive health. It’s important to listen to your body to get the most out of your practice, and also to avoid further imbalance and injury. If a pose doesn’t feel right for your body at the time, skip it.
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ROUTINE
Hold each pose for 20 deep inhales and exhales.
Child’s Pose Twist
Do to one side, then the other.
Sit on Heels
Plow
Shoulder Stand
Legs up the Wall
Seated Single-Leg Forward Bend
Do to one side, then the other.
Seated Forward Bend, Bent Knees
SLOW PLOW
Don’t push or force your legs toward the floor in plow. Stay where there is a little tension that you can easily breathe into. A pose shouldn’t cause pain. Your body will open up with time and practice. Your body is also different depending on the time of day. Most of us are tighter in the morning than at night. Forcing yourself into any yoga position causes your muscles to tense up even more.
Some days when I feel tight, I’d rather hang out in plow pose for a long time than go up into shoulder stand. Plow opens up the neck and back, and staying and breathing into those areas is more beneficial than painfully moving into a shoulder stand. You can get to it next time.
Headaches
Headaches can be caused by stress, anxiety, dehydration, or exhaustion. They can pop up out of nowhere or creep their way in gradually.
There’s a whole
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