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9 Yoga Poses To Fight Back Bulge

9 Yoga Poses To Fight Back Bulge

 

Side-Fierce

    1. Side Fierce

    • Stand with your feet together. Inhale to bend your knees and lower your hips as you raise your arms overhead, coming into Fierce Pose. Exhale and cross your right elbow over to your outer left knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back slightly, making sure both knees are parallel.
    • Stay here for five breaths in Side Fierce, then inhale as you press into your feet and lift your torso, rising back into Fierce pose. Exhale to cross your left elbow over your right outer knee, holding for another five breaths on this side.

    Warrior-3

      2. Warrior 3

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      • Stand at the top of your mat with both feet together. Shift your weight onto your left leg and kick your right leg behind you, balancing with your torso parallel to the floor. Extend your arms straight in front of you or you cando Eagle arms, as shown in the photo.
      • Draw your navel toward your spine and hold Warrior 3 for five breaths.

      Half-Moon

        3. Half Moon

        • Begin in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Then open your hips, arms, and chest into Warrior 2 Pose.
        • Place your left hand on your left hip and stretch your right arm straight out, creating length through the right side of your body. Shift weight into your right foot, and lift your left foot up. Plant your right palm flat on the ground under your shoulder. Bend your right knee or use a block if your hamstring is tight.
        • Try to distribute your weight evenly between your right hand and foot. Look down at the ground and bring your left arm straight up. When you’re ready, look up toward your left hand.
        • Stay here for five breaths, then try Half Moon on the left side.

        Triangle

          4. Triangle Post

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          • From Down Dog, step your right foot forward, rising into Warrior 1. Straighten the right leg, and extend the right arm out as far as you can past the right toes. Lower the right hand to the floor in front of the right shin (rest it on a block if you need to).
          • Shift weight back onto the heels, stacking the shoulders, extending your upper arm straight up.
          • Try to extend through both sides of the ribs equally, drawing the navel toward the spine.
          • Hold like this for five deep breaths. Then extend your upper arm over your ear so it’s parallel with the floor, coming into Straight-Arm Triangle.
          • After five breaths, rise up and repeat on the left side.

          Side-Plank

            5. Side Plank

            • Begin in Downward Facing Dog. Step both feet together so your big toes are touching. Move your right hand over to the left so it’s at the top center of your mat.
            • Roll over to your right side and plant your right heel down, balancing on the outside edge of your right flexed foot. Reach your left arm straight above you or extend it over your ear.
            • Stay here in Side Plank for five deep breaths, trying to keep your core strong and the pose steady. Repeat this pose on the left side.

            Dolphin-Plank

              6. Dolphin Plank

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              • From Down Dog, lower onto your forearms and walk your feet out. Your body should be in one straight line with your shoulders directly above your elbows.
              • Hold Dolphin Plank for five breaths.

              Bow

                7. Bow

                • Lie flat on your stomach, pressing your belly button into the floor. Bend your knees and reach for the outside edge of your right ankle and then your left.
                • Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Inhale to lift your feet and thighs up as high as you can, and shift your weight forward so that you’re resting on your navel instead of on your pubic bone.
                • Hold Bow Pose for five deep breaths.

                Locust

                  8. Locust

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                  • Lie on your belly with your legs together. Place your arms by your sides so your palms are 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, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
                  • Stay in Locust Pose for five breaths, and then release back to the mat.

                  Wheel

                    9. Wheel

                    • Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
                    • Inhale, press into your palms, and lift your head, shoulders, and hips off the ground, holding Wheel Pose for five deep breaths.

                    yoga a8

                      Reference: popsugar.com

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                      Last Updated on March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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