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Ask most yoga students what they want to practice during class and chances are theyll tell you hip openers. As with anything we feel overly enthusiastic about, the human tendency is to equate bigger and more dramatic with better. (Yes, were also talking aboutStanley cups.) But thats not accurate when it comes to most of our yoga practice, including hip flexor stretches.

When we continue the fetishization of hip openers, as New Zealand-based yoga teacher and Yoga Medicine podcast co-host Rachel Land refers to them, we overlook other, more subtle, aspects of hip opening. The hip flexors comprise several muscles, including the psoas major and minor, rectus femoris, iliacus, iliocapsularis, and sartorius. Each of these muscles and related tendons cross the front of the hip joint. When they contract, they draw your chest and legs closer to one another. Stretching these muscles means lengthening the muscle, and thats achieved by taking it in the opposite direction.

Each hip flexor stretch you practice is going to land a little differently for each of those muscles. The more different poses you practice, the more likely youll experience significant change in your flexibility.

Land and others who have spent years studying, practicing, and teaching an array of hip flexor stretches consider some of the less theatric hip flexor stretches to be the ones they most appreciate. And when we recently inquired which they consider the most beneficial, many couldnt contain their hip flexor favoritism to any single pose and shared several less common yet essential poses.

As you try to shift your approach to hip opening, consider that no single component of your yoga practice will instantaneously make your life better. If your backbends are getting deeper and your hip opening more dramatic, yet you still have the same arguments with your partner or simply arent that nice to the people you encounter, then you need to readdress the way you engage with your yoga practice, explains London-based teacher Adam Husler in a recent Instagram post. The asana (physical pose) is a vehicle for self inquirywith the side benefit of getting more bendy and strong.

Following are some areas of inquiry for you to explore.

Some of the following hip flexor stretches will be familiar. Others less so. Youll quickly notice which ones feel like theyre exactly what youve been lacking in your life but didnt know it.

Most teachers refer to shapes that invite external hip rotation hip openers, but my go-to hip openers encourage gentle length along the front line of the body, explains Phoenix-based yoga teacher Kimberlee Morrison. She practices High Lunge or Crescent Lunge as an excellent counter movement for the sitting I do during the day.

Although teachers used to cue students to bend the front knee until the thigh is parallel to the mat, whats most important is that you simply feel a stretch without allowing it to become so intense that you to hold your breath. Morrison adds a reach up and over with the arm opposite the bent knee to bring another dimension to the stretch. You can feel the difference.

Another hip flexor stretch Morrison relies on is what she calls Pinwheel Twist and its essentially a moment frozen in time during Windshield Wipers. Youre sitting on the mat, your knees are bent, your feet are on the floor wider than your hips, and your knees go in one direction as your gaze goes the other way.

She appreciates its multitasking ability to stretch not only the hip flexors but also the quadriceps, and the outer hip and glutes. This one is also a little gentler on the low spine than most twists that focus on spinal rotation, since the rotation here is mostly in the hips, as the pelvis stays relatively level, explains Morrison.

People may fight me on considering this a hip opener, but I have to say Dancer Pose, or Standing Bow Pulling Pose as we call it from my lineage, says yoga teacher Kate Herrera Jenkins, founder of Native Strength Revolution and member of the Pueblo of Cochiti in New Mexico.

Although many students find the pose to be an intimidating balancing pose, Herrera Jenkins found it to be an elegant recovery stretch. I suffered a super painful, torn labrum from a trail run fall in August. My injury caused pain to simply stand upright, she explains.

Her approach to coming into Dancer works well for anyone unfamiliar with the balancing pose. Her first step was being able to simply stand Tadasana (Mountain Pose) and slowly regain the stability of the hip flexor and hip joint. Her next focus was on being able to bend her knee and, not long after, grab her foot behind her in the hip flexor stretch runners commonly practice. From there, she was able to press her foot into her hand and bring her upper body forward and down for a beautiful stretch along the hip flexors. You can practice this near a chair or alongside a wall so that the arm opposite your bent knee can reach out for support.

We focus so much on outer and inner hip openers and hamstring stretches that we sometimes forget how influential quad and hip mobility can be on not just our hips but low back, too, says Land.

She favors Half Saddle Pose (Ardha Supta Virasana). The half in the name refers to bending just one leg at a time, rather than the traditional ask to bend both. Unlike in the photo above, you can extend the other leg straight in front of you or bend the knee and place the foot flat on the mat. Land also practices it with the support of a bolster beneath her back.

Once you find the position, theres a subtle but essential movement in this pose thats often overlooked. Land suggests you lengthen your spine, as teachers say. That essentially means reach your sacrum toward your knees, which enhances the stretch in the hip flexors and minimizes compression in the lumbar region. She notes that some people are more comfortable with padding, like a folded blanket, under the front of their ankle.

I love love love a yin pose that I personally call the Lazy Lizard, says Leta LaVigne, yoga teacher and founder of yogaROCKS studios in Finland. Maybe its a species of Half Frog? LaVigne explains that the pose begins with lying on your stomach. Bend one knee and take that leg out to the side at approximately a right angle from your body, with a bend in your knee creating another right angle. Feeling for the stretch along the inner thigh. If you dont feel a stretch, try elevating the knee and shin on a folded blanket, bolster, block, book, you get the idea. You can either rest your upper body on the floor or prop yourself up on your elbows or a bolster.

Theres just something really calming about lying prone and being invited to release your entirety into contact with the earth, says LaVigne. Its like a big sigh for your body.

More than one teacher mentioned their affinity for the stretch thats known in yin yoga as Deer Pose and moonlights as the exercise known as 90/90. The name 90/90 comes from the fact that youre trying to create two right angles with your legs and the shape is essentially a seated cousin to Lazy Lizard Pose.

I love this one because it also lengthens the internal rotators on my back leg, which are notoriously tight from long hours of sitting while I write, says yoga teacher and author Sarah Ezrin. I notice a huge difference in my strides or gait and breathing when I do this consistently.

The name is perhaps the simplest cue for coming into the pose. You basically come to a seated position, shift your weight onto one hip, and then bend both knees approximately 90 degrees, while noting what works best for your body and adjusting accordingly. The thigh of one leg will be approximately parallel to the shin of your other leg. You can remain upright, start to lean forward, bending at the hips, or lean yourself backward and perhaps come onto your forearms, depending on which stretch you prefer.

Several yoga teachers expressed a tendency to linger in a pose thats not exactly a pose but may as well be for all the relief it brings. Its the moments you linger in between Three-Legged Dog in which you extend one straight behind you, bend your knee, and let it fall open behind you in a blissful state of being unconstrained.

Theres a reason you typically see students stay in the stretch for several beats even after the teacher cues the next pose. The stretch reminds us of the truth in the quote from French composer Claude Debussy in which he expressed, Music is the space between the notes. Lets not become so preoccupied with the specific notes that we overlook our unique beat.

Model: Christina Muruato is a yoga teacher and founder of De La Sol Yoga.

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Hip Flexor Stretches That Yoga Teachers Swear By - Yoga Journal

People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter A person does yoga on the Strip while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter A person takes photos of people gathering on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter A person does yoga on the Strip while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter Megan Jones, the Senior Political Advisor to Kamala Harris in the Biden-Harris 2024 campaign, practices yoga on the Strip while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter Spectators on a pedestrian bridge watch as people do yoga on the Strip while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter Police watch as people gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter A person does yoga on the Strip while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter Megan Jones, the Senior Political Advisor to Kamala Harris in the Biden-Harris 2024 campaign, practices yoga on the Strip while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter People gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter Pedestrians on the pedestrian bridge watch as people gather on the Strip to do yoga while it is shut down for the Rock n Roll Running Series on Sunday, Feb. 25, 2024, in Las Vegas. (Madeline Carter/Las Vegas Review-Journal) @madelinepcarter

The Strip is not exactly one of the most calming places to be in the world.

But it was for an hour on Sunday.

About 100 people gathered for the rare opportunity to practice yoga on Las Vegas Boulevard while it was shut down for the Rock n Roll Running Series. The event, which featured exclusive yoga mats, was sold out and sponsored by Lululemon.

There was a festive atmosphere on the Strip, where 21,000 runners and walkers competed in the half-marathon and 10-kilometer races. Both events started at New York-New York and finished at the Bellagio.

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Breathing in yoga before the Las Vegas half-marathon PHOTOS - Las Vegas Review-Journal

March is Womens History Month, making it the perfect time to learn about and appreciate the powerful women who have influenced history and the ones who are around making history today. With these events and activities in NoVA and DC, youll be able to educate yourself on womens roles in essential moments in history, show your appreciation for the artists and activists of today, and connect with other women in the area.

March 3, 14:45 p.m.

Enjoy a special concert from the U.S. Army Band Pershings Own, arranged for Womens History Month. There will be an array of styles and genres represented, with special focus on female musicians. Before the concert there will be a documentary film screening and opening remarks, and it will be followed by an open house tour of the memorial. Military Womens Memorial: Memorial Avenue and Schley Drive, Arlington, free

March 8, 10 a.m.5:30 p.m.

Theres a full day of activities in store at this museum. Join the museum for yoga sessions in the Great Hall and listen to talks from museum curators and artists, including keynote speaker Ferren Gipson. You can even get a flash tattoo, done by artist Bibi Abelle. National Museum of Women in the Arts: 1250 New York Ave. NW, Washington, DC, admission $16 for adults

March 8, 9 a.m.9:30 p.m.

This event will combine relaxation with empowerment. Enjoy a calendar of activities including meditation and breathwork, a wine tasting, an oracle reading, and hot yoga, plus workshops on topics like self-love, reclaiming self, and cherishing our inner beauty. Balian Springs: 6432 General Green Wy., Alexandria, $165

March 8, 5:306:45 p.m.

The Salamander Resort will host a 75-minute Vinyasa yoga class. Its suitable for all levels of expertise and will incorporate strength, stretching, and yoga. A specialty cocktail or mocktail will be provided after the class. Salamander Middleburg Resort & Spa: 500 N. Pendleton St., Middleburg, $45

March 9, 11:30 a.m.3 p.m.

Visitors can see portraits of influential women through history, including Ruth Bader Ginsburg, Beyonc, and Oprah. There be performances and workshops from the Washington Ballet, plus art activities, scavenger hunts, and other fun activities. The National Portrait Gallery: 800 G St. NW, Washington, DC, free

Theres a little slice of womens history right in Lorton. The Lucy Burns Museum, housed in the Workhouse Arts Center, educates visitors on the history of the womens suffrage movement and prison history, based on its own history as a former reformatory. 9518 Workhouse Wy., Lorton, free admission

Want to explore the regions history independently? Check out some of the DC areas memorials and historic sites that honor women with a guide from the National Park Service. Sites include the Vietnam Womens Memorial, the DAR Constitution House, and the Dumbarton House. Locations vary

Feature image courtesy The Workhouse Arts Center

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Women's History Month Events: Yoga, Art, and History - Northern Virginia Magazine

In the heart of bustling cities and quiet neighborhoods alike, a gentle revolution is unfolding within classrooms and living rooms, one that promises to reshape the landscape of children's health and education. At its core is yoga, an ancient practice now emerging as a beacon of hope for the younger generation. With its unique blend of physical postures, breathing exercises, and mindfulness techniques, yoga offers a comprehensive approach to enhancing the well-being, creativity, and focus of children across the globe. Despite its vast potential, the integration of yoga into educational settings remains a path less traveled, with its benefits often overlooked in favor of more conventional methods. Yet, as awareness grows, a growing number of schools and families are beginning to embrace yoga, weaving it into the fabric of children's daily routines to support their overall development.

While studies have illuminated the myriad benefits of yoga for children, including improved balance, coordination, mental clarity, and emotional regulation, its incorporation into the educational curriculum is sporadic at best. However, educators and parents who have ventured to integrate yoga into their environments report significant improvements in children's physical health, emotional stability, and academic performance. Through engaging activities such as storytelling, songs, games, and interactive poses, yoga captivates the imagination and attention of its young practitioners, making it an ideal tool for fostering a sense of accomplishment, compassion, and patience.

Yoga's holistic impact extends beyond the physical, touching the lives of children with special needs, including those with Autism Spectrum Disorder (ASD). Research highlights yoga's ability to enhance communication skills, self-regulation, and physical activity-related skills in children with ASD, offering a supplementary treatment that complements traditional therapies. Furthermore, yoga's emphasis on breathwork, as outlined in resources, introduces children to effective stress and anxiety management techniques, boosting their immunity and improving focus. These benefits underscore the importance of incorporating yoga into children's routines, whether in the classroom or at home.

The practice of yoga for children is distinguished by its adaptability, ensuring that each pose, breath, and moment of mindfulness is tailored to their developmental needs. As children from the age of 6 begin to explore yoga under the guidance of parents or qualified instructors, they embark on a journey of self-discovery and empowerment. With each pose, they build physical strength; with each breath, they learn to navigate their emotions; and with each moment of mindfulness, they cultivate a peaceful environment within and around them. The potential of yoga to transform the lives of children is immense, yet it remains largely untapped. As we continue to navigate a world filled with challenges and opportunities, the integration of yoga into children's health and education emerges as a beacon of hope, promising a future where wellness and mindfulness are at the forefront of our collective consciousness.

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Unlocking Potential: The Transformative Power of Yoga in Children's Health and Education - Medriva

The Indian and Japanese armies are engaging in the joint exercise Dharma Guardian in Pokhran, highlighting the collaboration and shared strategic interests between the two nations.

Integral to this exercise is the practice of yoga, underscoring its significance in enhancing physical and mental well-being.

India-Japan Exercise Dharma Guardian was underway at the Mahajan field firing ranges in Rajasthan.

Troops from both Indian and Japanese contingents actively participated in training exercises, which included navigating obstacle courses and conducting combat shooting drills.

The joint exercise signifies the deepening of military cooperation between India and Japan and underscores their commitment to enhancing interoperability and mutual understanding. The training activities aimed to strengthen the capabilities of both armies in counter-terrorism and disaster response scenarios.

Exercise Dharma Guardian serves as a platform for the exchange of best practices and the cultivation of trust and camaraderie between the Indian and Japanese armed forces. Through collaborative training initiatives, both nations aim to bolster regional stability and contribute to peace and security in the Indo-Pacific region.

As troops undergo rigorous training at the Mahajan field firing ranges, the bonds of friendship and cooperation between the two countries continue to strengthen, paving the way for enhanced strategic partnership in the years ahead.

The military exercise, aimed at fostering military cooperation and enhancing combined capabilities to execute joint operations in a semi-urban environment.

Exercise Dharma Guardian is an annual exercise conducted alternatively in India and Japan. The contingent on both sides consists of 40 personnel each. The Japanese contingent is being represented by troops from the 34th Infantry Regiment, while the battalion from the Rajputana Rifles will represent the Indian Army contingent

Recently, a Ministry of Defence press release read, Exercise Dharma Guardian will enable the two sides to share their best practices in tactics, Techniques and procedures for conducting tactical operations. The exercise will also facilitate the development of interoperability, bonhomie and camaraderie between troops on both sides. This will enhance the level of defence cooperation, further fostering bilateral relations between the two friendly nations.

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Indian, Japanese armies perform Yoga in joint exercise Dharma Guardian for mental well-being - India Narrative

In the latest episode of Shark Tank India 3, pitchers Shreya Bansal and Prateek Kedia who own a yoga mat brand. Prateek talks about how they make non-toxic, eco-friendly and pocket-friendly mats. Their ask is for Rs 60 Lakhs for 2% equity. Ritesh praises them for coming barefoot. Aman then asks Ritesh whether he does yoga, Ritesh said, "A bit, my wife is a Yoga trainer." Namita says, "I regularly do it and it has changed my life." Shreya and Prateek further talk about their lifestyle struggles. Anupam then talks about LuluLemon and how the brand makes a huge difference in athleisure wear. Namita then talks about facing challenges while finding the right yoga pants. Prateek and Shreya share their vision with the company which impresses the Sharks. They say, "We are going slow with our products, once we scale we will introduce apparel and other things." The sharks then saw the products and were quite impressed with their designs, prints for the products and more. After understanding the unit economics, profits, burn and further analysing their business, Aman and Namita give an offer. Namita says, "Two chartered accountants giving an offer to two chartered accountants." Prateek says, "Valuation bhi aapka fair hi hoga I am assuming." The offer is Rs 60 Lakhs for 3% and 2% Royalty till Rs 60 Lakhs are recouped. Anupam then asks what is their plan how they are looking to grow with their brand and what is their vision. Prateek says, "Humein jitni marketing mile utna kam hai. The more we market the sooner our product scales. We are self-taught, and we don't have any mentor to guide us so we would want to learn from you all and understand your secret sauce to success. We had decided that till we don't cross Rs 1cr revenue per month, we won't bring in any external party. So after doing the gross, this is the first time we are talking to any investor formally for funding." Anupam says, "Let me give you an offer, and I don't think you'll need to consider royalty. That happens when your business is extremely profitable. Right now you guys are breakeven and then if you take a little more capital then it won't hurt. It will only help you." His offer is Rs 90 Lakhs for 4%. Namita revises the offer and gives a dream deal at a Rs 30 cr valuation. Anupam again revises and comes down to 3%. Ritesh comes up with a completely new deal revealing that his hotels have yoga studios which would be extremely beneficiary for the pitchers to expand their business in no time. Ritesh is ready to deal with both offers made by Namita and Anupam. Amit further asks a few more questions to the pitchers and Aman taunts, "There is no need for technology here." Amit says, "Jisko samajh mein nahi aati technology woh aise hi bolte hai." Aman says, "I have a good tech brand bros." Amit taunts, "We wonder how, apni boat pe break lagao."

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Shark Tank India 3: Aman Gupta and Amit Jain crossfire taunts over technology while cracking a deal with - The Times of India

Yoga could be an effective treatment for chronic lower back pain, according to new research.

A study published in the Journal of Orthopaedic Research reports that individuals with low back pain saw improvements in pain levels after taking part in weekly yoga practice.

Each week participants completed a series of yoga asanas poses designed to move and stretch the body. Researchers also utilized electromyography, which measures electrical activity in muscles, to provide further evidence for their findings.

The main takeaway from this research is that there is a statistically significant difference in the improvement in pain for the females in the study with non-specific low back pain, Dr. Hanan Saleh, a spine medicine specialist with the Cleveland Clinic who wasnt affiliated with the study, told Medical News Today.

Experts say the research lends further evidence to the effectiveness of yoga as a treatment for low back pain.

Relieving back pain still remains a challenge. Asanas can become an addition to the range of possibilities in managing this disorder, Dr. Alessandro de Sire, an author of the study and a professor of physical medicine and rehabilitation at Universit degli Studi Magna Graecia di Catanzaro in Italy, told Medical News Today.

De Sire and his team recruited 21 women, all of them between the ages of 18 and 40, to take part in the research.

Eleven of the women were healthy individuals while the other 10 reported having a condition known as nonspecific low back pain (NSLBP), which is low back pain without an identifiable cause.

All participants took part in a four-week yoga program consisting of two sessions per week.

During the first week, the sessions were conducted in person while the remainder were conducted remotely using a tele-yoga approach.

Each session included 30 asanas in standing, seated, and supine positions. Researchers continued to follow up with participants for four additional weeks after the therapy.

The primary goal of the study was to see how the yoga practice affected pain levels. In order to track this, both groups did a pain assessment at baseline using the 10-point visual analogue scale (VAS) for pain.

If youve ever been to the doctors office and theyve asked you to point at a series of faces from smiling to crying to show how you feel, then youre familiar with the VAS system. Its a simple way for anyone to indicate their general pain level.

Women with NSLBP had an average pain level of 6.8 at baseline, indicating moderate to severe pain, but after the weekly yoga intervention that score decreased by more than half to 3.3, indicating low to moderate pain.

Researchers also used electromyography to verify their findings about pain.

By attaching electrodes to the lower back region of participants, they were able to measure electrical activity within the muscles of the lower back. Certain patterns of electrical activity in the region are known to be associated with low back pain.

Specifically, scientists looked at the flexion-relaxation phenomenon, which is a clinical tool to assess back pain. When someone bends forward, as if to touch their toes, this movement is known as trunk flexion.

During flexion, the muscles of the lower back are engaged. However, at a certain point in the flexion, the muscles actually begin to relax again.

How much the muscles are engaged or relaxed during this process can be measured through electromyography and given a numerical value. A higher score indicates better muscle relaxation while a lower one indicates more muscle tension. So, lower scores tend to be associated with the risk of low back pain.

In this study, women with back pain had a baseline flexion-relaxation score of 5.12. After the yoga sessions this number increased to 9.49, indicating improvements to muscle relaxation and electrical activity during flexion.

Although the study was small and relatively short, the authors say they are optimistic about their findings.

Using data forecasting technique known as prophet modeling, the team found that the yoga program would continue to provide benefit over a longer period of time, based on their four-week trial results.

Clearly, further studies are needed to delve into the long-term results of this asanas approach. However, the prophet model suggests that the results can be maintained, through a relatively simple, openly safe intervention, said de Sire.

Additionally, the research also raises the profile of so-called tele-yoga. Like other forms of telehealth that have become more prominent since the COVID-19 pandemic, tele-yoga also appears to provide benefits for people with NSLBP.

Yoga is an ancient practice that combines breathing, meditation, and physical poses known as asanas. Researchers have increasingly taken an interest in the practice to see how it affects the body and mind in a way that can be proven scientifically.

While there are plenty of personal, anecdotal reports of the benefits of yoga practice, here are some of the benefits of yoga backed by science:

In my clinical experience, yes, [yoga] has been helpful for patients. Of course, it doesnt help everyone, but I also havent seen it hurt anyone. Overall, it is a safe treatment option, and I always encourage my patients to pursue conservative treatment options as tolerated, said Saleh.

Generally speaking, some exercises that may be helpful can include the knee-to-chest exercise, piriformis and hamstring stretches, and my favorite core strengthening. The stronger our core, the more supported our spine is. Of course, not everyone should get the same set of exercises, which is why we focus heavily on physical therapy and personalize exercises based on the diagnosis, she said.

See the article here:
Can yoga effectively treat lower back pain? - Medical News Today

This friendly and affordable studio in the heart of Soho doesn't just offer one type of hot yoga, it has seven to choose from: hot dharma, hot vinyasa flow, hot yin yoga, hot yang yin, hot rocket yoga, hot power flow and last but not least... hot power to restore.

Our tester went along to a hot vinyasa flow class and found the teacher was both supportive and clear in their instructions, offering multiple adaptions for each pose too. Okay, so the facility isn't super glossy or high-end (it's inside a leisure centre) but that's why it's so affordable. Plus, there's still lockers, toilets, showers and anything else you might need.

If you work in central London and want an affordable class after office hours, or even on your lunch break, then MoreYoga certainly comes with our seal of approval.

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Looking for hot yoga in London? Here's our favourite tried and tested classes - Cosmopolitan UK

Taylor, who has been teaching yoga for over 10 years throughout Pennsylvania, said she noticed a lack of diversity in many places where she worked.

I encountered some great studios in my journey. None of them represented the inclusivity that I was looking for being a Black woman, Taylor said in an interview with Fox 43. So it was important to me to open a space that was not only for everyone, but in particular for the BIPOC population, and so I think that, you know, weve been able to do that pretty well here.

Taylor, who opened her business in May, emphasizes the benefits of yoga for Black women in particular.

We know that Black women are more likely to suffer from cardiovascular disease from hypertension from diabetes and stroke, she said. And so it was really important to create a space for all women, but particularly Black women to come and move their bodies.

With a supportive community and self-confidence, Taylor believes that anything is possible.

Just to be standing here, its beyond my wildest imagination, she said. And for young people looking to embark on their journey, I would just say surround yourself with people who are supportive of you, but also believe in yourself.

Taylor has faced numerous as she operates her business, including issues with the supply chain and hurdles brought on by the pandemic. Still, she has managed to keep going.

We wanted it to be a sanctuary space where people could come and feel comfortable and so everything just had to be just right, Taylor said. Yes, so there were several setbacks just including that, you know, the timeline of the construction of the building, our heating unit But were open now and serving the community, and thats all that matters.

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Fire Life Yoga In Pennsylvania Is Providing A Sigh Of Relief For Black Women: 'It's Beyond My Wildest Imagination' - Blavity News

NEW HAVEN, Conn. (WTNH) In todays health headlines, could yoga help women at risk for Alzheimers? High-protein diets may not be as healthy as some may think. Plus, what to know about the rise in norovirus cases in the Northeast.

Dr. F. Perry Wilson, an associate professor at Yale School of Medicine, a Yale Medicine and author of How Medicine Works and When it Doesnt, joined Darren Kramer on News 8.

Watch the video above.

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Health Headlines: Can yoga help women with risk of Alzheimers disease - WTNH.com