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8 Yoga Poses That Will Help Detoxing Your Body

8 Yoga Poses That Will Help Detoxing Your Body

Seated-Spinal-Twist

    1. Seated Spinal Twist

    • Begin by seating on your mat with your legs extended in front of you. Bend both knees, and place your left heel as close to your right sit bone as you can. Cross your right foot over your left knee, and plant it on the floor so your outer right ankle is next to your left knee.
    • Reach your right arm behind you, and place your palm on the floor. Cross your left elbow over your outer right thigh to gently increase the twist. Listen to your body.
    • Gaze behind you and over your right shoulder, staying here for five breaths. Then release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.

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    Head-Knee-C

      2. Head to Knee C

      • Begin in a seated position with both legs straight out in front of you.
      • Bend your right knee, and hold your right foot with your left hand. Bring your right arm under your right leg, and reach around to grab on to the arch with your right hand.
      • Pull your right toes down gently, and place the sole of your right foot against your left inner thigh so your right heel is pointing up.
      • Lengthen through the spine, and fold your torso over your left leg. Place your hands on the floor on either side of your leg or on your shin. If your hamstrings and hips are more flexible, reach for your foot — the right hand holds the left wrist.
      • Rest your forehead on your leg, and stay here for five breaths. Continue lengthening the spine as you relax the shoulders away from your ears.
      • Then release your hands, sit up, and switch sides.
      • This can aids digestions and stretch your body.

      Seated-Heart-Opener

        3. Seated Heart Opener

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        • Seat on your shins.
        • Interlace your hands behind you in a double fist, pressing the heels of your palms together. Pull your pressed palms toward the floor, opening through the chest and shoulders.
        • After five breaths, release your hands.

        Locust

          4. Locust

          • Lie on your belly with your legs together. Place your arms by your sides with your palms facing up.
          • As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
          • As you breathe, relax your shoulders and the muscles in your bum. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
          • Hold for five breaths, and then release back to the mat.
          • Be careful if you suffer from lower back problems.

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          Open-Side-Fierce

            5. Open Side Fierce

            • Stand with both feet together, bend your knees, and squat down, coming into Fierce Pose. Cross your right elbow over your left thigh, planting your right palm on the floor beside your left foot. If you can’t reach all the way, just allow your fingers to hover in the air, as close to the floor as possible.
            • Extend your left arm straight up toward the ceiling, stacking your shoulders, and gaze at your lifted palm. Make sure both knees are parallel. Hold for five deep breaths.
            • Press into your feet, inhale to rise back up to Fierce, and exhale to repeat this pose on the right side, holding for another five breaths. Then rise back up to Fierce Pose, and straighten the legs.

            Wide-Legged-Forward-Bend

              6. Wide-Legged Forward Bend

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              • Stand with your feet four or so feet apart, heels turned out slightly wider than the toes. Standing tall, interlace your hands behind you, pressing the heels of your palms together in a double fist.
              • Take a deep breath in, and slowly fold forward at the waist, lowering your hands as far as you can. Keep your spine long and straight as you breathe for five deep breaths. Engage your legs, and slowly rise up to stand.

              Three-Legged-Down-Dog

                7. Three-Legged Down Dog

                • Come onto your hands and knees, so your hands are shoulder-width distance apart, with your knees directly below each hip. Tuck your toes and straighten your legs, coming into Downward Facing Dog.
                • Keeping your shoulders parallel with the floor, step both feet together and raise your right leg into the air. After five deep breaths, lower the leg and repeat this pose with the left leg lifted.

                Bound-Headstand

                  8. Bound Headstand

                  • If you’re new to this pose, sit facing a wall. Place your clasped fingers and head on the floor about eight inches or so away from the wall.
                  • Straighten your legs, and walk your feet toward your head. Bend one knee, and tuck it into your chest. Using your abs and hamstring flexibility, lift your other leg off the floor so both knees are tucked into your chest, in a pose called Bound Headstand Prep: Tuck.
                  • With complete control, slowly lift and straighten both legs up, coming into Bound Headstand. If balancing is hard, bend one knee and place the sole of your foot on the wall.
                  • Hold for five, 10, or more breaths. Then slowly bend your knees into your chest, lower your feet to the floor, and rest in Child’s Pose.
                  • Be really careful and do it slowly.

                  yoga a4
                    Reference: popsugar.com

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                    Felix H.

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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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