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8 Amazing Benefits Of This 10-Minute Yoga Sequence

8 Amazing Benefits Of This 10-Minute Yoga Sequence

More and more research is confirming that practicing yoga regularly is one of the best ways to improve your emotional and mental health. In fact, there is strong evidence that yoga helps improve symptoms experienced by people with lower back pain, depression and anxiety, and even autoimmune conditions. It can also help reduce post-partum depression. In addition to reducing pain and improving your mood, yoga also gives you greater flexibility and a toned body.

Yoga focuses fundamentally on your breathing while you hold poses, which creates a more meditative frame of mind. This promotes mindfulness, which has been shown to help those struggling with certain addictive behaviors.

The best reason to consider yoga is its versatility. Anyone can do it anywhere. If you think that you need to spend an hour at a top yoga studio to enjoy the benefits of this amazing therapy, you’re wrong. You don’t need to carve out a ton of time or have a lot of money or athletic prowess. All you need is a mat and instructions on how to strike those healing poses.

While all yoga positions are beneficial, here are eight power poses that you can do in about 10 minutes to gain all of that yoga goodness when you’re pressed for time. Here’s what you can expect if you do this routine daily.

You’ll Earn Strong Legs

The chair pose is a must for getting glamorous legs. It strengthens the ankles, thighs, calves, and spine while stretching out the shoulders and chest.

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    Photo Credit: Paloma A. Capanna, Photographer via Compfight cc

    You’ll Build Better Balance

    The warrior pose helps create muscle stamina and balance. It also helps relieve stress in frozen shoulders while toning the arms, legs and lower back as you work to maintain stability.

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      You’ll Develop Flexibility and Strong Shoulders

      The dolphin pose not only gives your body a good overall stretch, but holding your upper body with your arms helps tone your shoulders. It also opens up the front of your body while helping to relieve stress and mild depression.

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        Photo Credit: AmandaD_TX via Compfight cc

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        You’ll Create a Rock-Hard Core

        The dolphin plank fully engages your core as you tighten your stomach’s abdominal muscles and your glute muscles to support the spine. If you relax those muscles, your entire form falls. If you find that this pose is too easy, try lifting one leg off the ground to further engage your core muscles and balance. If you want some ripped abs, this pose will help you get there.

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          Photo Credit: Average Moms Wear Capes via Compfight cc

          You’ll Lose Those Love Handles

          The side plank will tone your flank muscles, which is where your love handles can develop. Like many other yoga poses, this one also works on improving your balance and flexibility.

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            Photo Credit: amproshoot via Compfight cc

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            You’ll Tone Up Your Arms and Back

            The plank is basically like holding the top of a push up. It tones all the core muscles of your body. Your back muscles hug your spine while your arms support the bulk of your weight and your abs keep your body straight. If you don’t engage your core, your body will give up the fight against gravity and sag; so try to keep your body straight like an arrow.

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              Photo Credit: Average Moms Wear Capes via Compfight cc

              You’ll Get Ride of Wobbly Arms

              If your arms keep waving long after you’ve stopped, this is a great pose for toning up your guns. The four-limbed staff pose really helps to strengthen the entire arm, since you are using those muscles to balance and support most of your weight.


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                You’ll Improve Posture and Stability

                If you struggle with poor posture, yoga can help. While yoga isn’t the only type of exercise that can improve posture, it certainly is one of the main avenues to achieve a better stance. The boat pose engages the deep abdominal muscles, as well as strengthening the hip flexors and spine. Make sure to keep your belly firm and don’t slump your shoulders in this position.

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                  Photo Credit: evaxebra via Compfight cc

                  If you can form this ten-minute yoga habit, you will find that it becomes a wonderful retreat from the hectic craziness of life. Don’t forget to breath deeply during each pose. One of the many reasons that yoga has so many benefits is due to the deep, rhythmic breathing that it utilizes. Also, try to hold the pose for at least five to ten slow breaths. However, if you feel that you are losing your form, it’s fine to take a rest.

                  There’s not doubt that life is stressful and fast-paced. However, you will find that it really isn’t that difficult to improve your overall well-being by just investing ten minutes per day to work on your heath. It’s time to enjoy the many benefits of yoga. So make the time! Your health is worth it!

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                  Last Updated on September 4, 2018

                  How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

                  How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

                  Avoiding sore muscles requires several commitments to your overall health and well-being. We’re going to examine several aspects of how to recover from workouts, and how to avoid sore muscles.

                  Avoiding sore muscles isn’t something you merely achieve through dietary habits; it requires dedication to the full recovery of your body by way of sleep, and pre-habilitation – the primitive rehabilitation of your body which is typically done as post workout stretching and mobility.

                  I would like to preface this article by saying that I’m an Ambassador for MobilityWOD – health and fitness organization founded by Dr. Kelly Starrett,[1] the author of NY Times Best Seller Becoming A Supple Leopard. That means I promote mobility and an overall top to bottom healthy lifestyle. I partnered with MobilityWOD because we share a common goal of helping people move better and live healthier, longer.

                  Sore muscles can occur in several ways that aren’t just exercise, such as illness or injury. We’re going to just focus on sore muscle recovery from exercise, however some of these remedies are applicable to the other aforementioned causes of sore muscles.

                  We’re going to cover quick fix remedies for sore muscles that you can apply immediately, as well as preventative things you can do to avoid sore muscles in the future. So let’s get to it!

                  What are sore muscles?

                  Sore muscles as a result of exercise, occur due to delayed-onset muscle soreness (or DOMS), which begins hours afterward and peaks (on average) around one to two days.

                  Generally, exercise scientists agree that people who experience muscle soreness are doing so as a result of muscle damage and rebuilding. Proteins exit the injured cells while fluid and white blood cells rush to rebuild.

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                  Over time, muscle cells are repaired and new cells are developed – all being injected with contractile proteins. Some or all of this process may be inexorably linked with muscle soreness.

                  How do muscles get sore?

                  There’s many fitness experts that I’ve encountered who preach they do not experience muscle soreness, and contrary to that many still do.

                  I’m of the belief that ‘newer lifters’ or those ‘new to exercise’ will experience soreness more dramatically when compared to those that have been working out for several years.

                  Now if you’re reading this and thinking “c’mon Adam, I’m going to experience muscle soreness more because I’m new to exercise?!?”, I get it you!

                  Here’s the upside, it’s because there’s SO much growth for you to do! Personally having been training for several years, I still notice sore muscles when working out muscle groups that I don’t normally, such as doing a day of just shoulder raises and presses (bodybuilding style) – I’ll feel the DOMs for sure.

                  However, if I do a heavy deadlift workout, generally I’ll avoid DOMs due to my recovery regimen (which I’ll share below) and because its an exercise I perform often.

                  Those that have been exercising for several years, and of course not including those that use steroids or other recovery substances, are close to/approaching their genetic potential in terms of muscle mass.

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                  There’s several online calculators for Lean Body Mass which can come close to revealing your genetic potential by measuring limb length, and bone density. I suggest a quick google search and use several to compare as they may vary slightly in result, however you can try Drug Free Muscle & Strength Potential calculator created by ‘Stronger by Science ‘.

                  Myths about sore muscles

                  There’re many myths to cover, but let’s quickly hit a few:

                  Myth #1: Leaving sore muscles to heal on their own is the best thing to do?

                  Common misconception! In fact it’s often a good idea to perform light exercise to aid in recovery by way of promoting blood and oxygen circulation to the muscles, and Synovial fluid within the joints.

                  Synovial Fluid – also known as synovia, is a viscous, non-Newtonian fluid found in the cavities of synovial joints. The principal purpose of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement.

                  Often if you leave sore muscles without doing mobility or stretching after training, you’ll end up shortening your range of motion (due to tightness) and healing those muscles in less than optimal positions (end-ranges of motion) and circumstances.

                  Myth #2: It’s a bad idea to workout with sore muscles?

                  Light exercise can actually help in recovery, but don’t go heavy or over-exert yourself as it can be counter productive.

                  Myth #3: Eating or protein shake immediately after a workout will prevent sore muscles?

                  This is ultimate bro-science, and though consuming a fast acting carb may help with muscle discomfort/aches after a workout, there’s nothing which directly proves that immediately consuming a protein shake after a workout will reduce muscle soreness or DOMs.

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                  Myth #4: DOMs have nothing to do with sleep?

                  The majority of muscle repair is done during REM sleep.

                  Myth #5: DOMs have nothing to do with gut health?

                  During deep sleep/REM sleep, the body heals and recovers muscles through the gastrointestinal tract, which directly correlates with GUT Health.

                  How to get rid of sore muscles fast

                  Here’s how you get rid of sore muscles quickly after exercise…

                  1. Refine what you eat

                  One important aspect of muscle recovery is quality protein.

                  Don’t go reaching for your synthetic, or all natural protein powders and expect to avoid sore muscles entirely. Aim high for quality sources of protein, and amino acid complexes that will put you on the path to muscle repair, rebuilding, and recovery.

                  Here’s some suggestions below for sources of protein.

                  • Meat – Various types of beef steaks
                  • Poltry – Chicken, pheasant, goose, turkey..etc
                  • Fish – Salmon, tilapia, cod, halibut, haddock..etc
                  • Hemp or pea protein – If you are deficient of hitting your macro nutrient requirements (typically 1g – 2g of protein per lb of body weight while recovering from exercise), then add a bit of these protein powder sources to your diet. Avoid whey protein, or isolate if you can, however if that’s all you have access to, it will suffice.

                  Checkout my recent article on Healthy Food to Gain Muscle.

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                  Try these anti inflammatory remedies:

                  • Krill Oil (suggested) or wild Alaskan salmon fish oil – The natural fatty acids and antioxidants are known to aid in pain relief. Krill oil will naturally help reduce inflammation and decrease pain within your joints, and in turn help recover muscles by improving overall circulation.
                  • Probiotic (supplement or natural plain greek yogurt such as kefir). Your gut health is important and reducing inflammation means less soreness!
                  • Hemp oil or CBD oil (non psychoactive). Excellent way to reduce potential inflammation and recover from muscle soreness quickly.
                  • Pain relief topical creams – There’s loads of options to choose from, and though many are not 100% proven, some have been said to be quite effective at temporarily mitigating pain from muscle soreness. These are a great quick fix if you want to reduce discomfort and ‘turn down’ before bed.[2]

                  2. Treat your body well

                  Besides refining your diet, you should do something about your body and muscle:

                  • Epsom salt bath with essential oils if you have them available.
                  • Compression lightly applied to promote warmth and blood flow – Don’t overdue it because you can stop circulation, which is the opposite of what we’re going for!
                  • Massage or acupuncture is something I’ve tried many times over and it has proven results by improving circulation and blood flow to the muscles to aid in recovery.
                  • Stretching and mobility is an absolute must! Pre-workout active mobility and foam rolling, followed by post workout static stretching. When you perform stretching and mobility you’re improving circulation and the end-range of those muscle groups by elongating them to their fullest. When your muscles are sore and tight, it’s often because they have been strained, damaged from training, and shortened as a result. We need to open up your range and elongate the muscles with stretching for optimal recovery.
                  • Light exercise and walking can be extremely effective for aiding in recovery by promoting circulation.

                  3. Have sufficient sleep

                  Sleeping is an absolute must for muscle recovery and to avoid muscle soreness! I cannot stress this enough! Please do yourself a favor and get at least 7 hours of sleep per night, and 8-9 hours as needed on days when the workout was extra strenuous.

                  You do the majority of your muscle repair when the muscles shut down during heavy deep sleep states. Protein synthesis occurs under conditions of sleep but it occurs in the gastrointestinal tract, not the muscles. Research suggests that it’s during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone.

                  Conclusion

                  Thought sore muscles aren’t something you can do away with entirely, and honestly who would want to? It tells you that your exercise efforts are not in vein!

                  If your muscles are sore, it means you’re putting them to work and they’re rebuilding and growing as we examined earlier.

                  No one wants to be completely frozen in soreness the day after training, so if you use these quick remedies for muscle soreness and preventative modalities, I’m confident you’ll be on track for sore muscle pain alleviation along with muscle and strength gains in no time!

                  Featured photo credit: Unsplash via unsplash.com

                  Reference

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