Posture Exercises for Back Pain Relief

Posture Exercises for Back Pain Relief

Posture exercises for lower back pain relief is something that you must consider practicing in your day-to-day life. Sitting long hours in front of computer, lifting or carrying heavy loads, accidents or sports related injuries are some of the major causes of lower back pain. Just to get rid of back pain and to live a comfortable life, millions of Americans sacrifice a lot of money, yearly. But without implementing suitable posture exercises, it’s extremely difficult to get rid of lower back pain. The further article points out three effective posture exercises for lower back pain relief that can lead to a comfortable life.

 1. Back Pain Reliever

This posture exercise is for them who spend a lot of time sitting. Long time sitting down cases our anterior hip muscles to shorten, which in turn, lead to a poor posture and back pain. The best way to get relief from lower back pain due to long sitting is by keeping our pelvis in neutral alignment, which can be achieved by stretching our anterior hip muscles. Here is how you can do it:

Place your knee down and bring your right leg out in front of you making a 90 degree angle. Bring your hands behind your head and force your left hip forwards. By doing this, you’ll be able to feel the stretch through the front of your thigh and the front of your left hip. Maintain this position for 30 seconds. Repeat this for the other side too. Doing this 5-6 times a day will help reduce lower back pain.

2. Magery

Imagine a straight line passing through your body from floor to the ceiling. Now visualise that a strong cord joined to your breastbone is drawing your rib cage and chest upwards, making your taller. Constrain your pelvis level and don’t let the lower back to sway. Slowly stretch your head toward the ceiling in such a way that the space between your pelvis and rib cage increases. Hold this position for 30 seconds and then repeat again in the next minute. Do this for 5 times a day and you’ll notice significant reduction in your lower back pain.

3. Shoulder Blade Squeeze

This is one of the posture exercises for lower back pain relief that will also help to decrease your shoulder stress. Position yourself straight on a chair and rest your hands on your thighs. Maintain your shoulders down and level your chin. Slowly pull your shoulders back and squeeze your shoulder blades together. Maintain this position for 5 seconds; relax. Repeat 3-4 times.

Conclusion

In this busy world, it’s difficult to devote special time for exercising and stretching to maintain a proper health. Keeping this in viewpoint, the above described posture exercises for lower back pain relief is designed in such a way that you don’t need to divide separate time for them. These stretches for back pain relief can be practiced effectively in the office, home or at the gym.

Tags: Back Pain Relief, Lower Back Pain Relief, Posture Exercises for Lower Back Pain Relief, Home Remedies for Back Pain Relief, Easy Exercise.

Daily Yoga and Meditaion

Basic Meditation for Beginners Technique 6

Relaxing Meditation

Relaxing Meditation is simple and effective meditation technique for beginners. Basic thing in this meditation is focus, observation, auto-suggestion and relaxation. Its easy for anyone to start meditation from now after going through article. This technique is used to relax your body along with your mind. Most meditation focus on relaxation of mind and here we will relax our body which simultaneously relax our mind. In two easy steps you can meditate.

Relaxing Meditation

Step 1: Preparation for Meditation

Mental preparation is must before stating any meditation. Now be mentally prepared for meditation. Choose place where you are comfortable to meditate. Put away your mobile or other alarming gadget away from meditation room. Put on comfortable clothes or get some yoga and meditation dress. You need to meditate in sleeping position in level surface.

Meditation

Step 2: Focus, Observation, Auto-suggestion and Relaxation

Sleep in level surface and close your eyes. Take a deep breath for few times and prepare yourself to meditate deep inside. Here you start to focus on forehead and observe it, auto-suggest as “my forehead is relaxing, relaxing. My forehead is relaxing. My forehead is becoming light and calm. My forehead is relax. My forehead is relaxed.” Then move to other body parts cheek, nose, lips, tongue, mouth, chin, face, ear, head, neck, shoulder, arm, elbow, forearm, wrist, hand, palm fingers, chest, stomach, spinal cord, belly, hip, thigh, knee, leg, ankle, foot and toe. Focus and observe on all these parts and auto-suggest with relaxing, relax and relaxed. Now reverse from toe to forehead in the similar way to complete the cycle as “my toe is relaxing, relaxing. My toe is relaxing. My toe is becoming light and calm. My toe is relax. My toe is relaxed.” For beginners one complete cycle is enough to start meditation and can repeat many complete cycles for relaxing and deep meditation.

Experience from Relaxing Meditation

Thousands of people are practicing this simple technique and relaxing their body and mind within few minutes of time. Many people have experienced it as one of the best meditation for beginners to practice. Share your experience on practicing relaxing meditation. After you learn this meditation you can instruct this technique of meditation to let other meditate. 

Tags: Meditation, Beginners, Focus, Observation, Auto-suggestion, Relax, Newbie

Daily Yoga and Meditation

Basis Meditation for Beginners Technique 5

Music Meditation

Music Meditation is the best meditation technique for beginners. Pleasant music refreshes our mind and makes us relax. Meditation is more than relaxation and refresh of mind but for beginners it is simple way to explain the meaning of meditation. We can easily engage anyone in music meditation. From small kid to youth and elder citizen will fall in meditation with pleasant music. It also helps to concentrate in meditation. In other technique, chances of distraction from outside source are high where as music meditation minimizes distraction. So you might be thinking to meditate.

Music Meditation

 Music Selection for Meditation

Select any pleasant music of 10 minutes or more. You can download many different meditation music from youtube and play them during meditation. There is no specific music so called the best meditation music and its better to meditate with different types of music. Natural sound for meditation is more prefer like sounds of wind, birds, ringing metallic bell, flute and so on.

 Posture Selection for Meditation

Take any posture in which you can stay for longer time without any movement. While choosing your posture, make sure backbone is straight. Lotus posture is the best posture for meditation if you can where your backbone gets automatically straight. 

Music Meditation

Start Music Meditation

To start meditation, select your posture, close eyes gently, take few long deep and slow breathing for 2-3 times and then breathe normally. Play selected pleasant music and flow your mind with music. You can take help of headphone with good quality sound to listen music during meditation.

Tags: Music Meditation, Pleasant Music, Lotus Posture

Daily Yoga and Meditation

Yoga for Back Pain Relief 

Yoga is the complete package of exercise for all age group. It consist of Pose & Posture, breathing exercise, warm-up, stretching, meditation, Mudra and so on. With the busy schedule and fast-food today many people are suffering from different health problem. Everyday 1 hour practice of yoga will make healthy body and mind. Breathing exercise and meditation will heal internal problem whereas posses and postures will solve all physical problem. Lower back pain is a common problem with growing age. Causes for this pain are dry ligament in spinal cord joints, calcium deficiency, over exercise and other. Calcium supplements and pathological medicine will relief the problem during its consumption only leaving side effects. Regular practice of some yoga poses and posture will relief lower back pain naturally without any side effect. Some poses are described below: 

Lower Back Pain

 Cobra Pose (Bhujanga Aasan) 

The posture in cobra pose is said to be derived from extension of cobra. This very simple pose with strengthen your spinal cord, chest and stomach muscle. Keep both legs straight and join, put your hands in mat near shoulder and inhale dip breadth straitening your hand to give posture like extension of cobra.

Cobra Pose

Monkey Pose (Markat Aasan) 

 The posture in Monkey pose is said to be derived from twisting body like monkey does. This very simple pose will strengthen spinal cord, stomach muscle and spine. It can be done with pose different style.

Pose 1:

Sleep flat in level surface, put your hand straight to shoulders. Pull legs back to hip and twist your body like monkey does. Bend legs towards left and head towards right with breathe exhale. Take rest at middle position with breathe inhale. Bend legs towards right and head towards left with breathe exhale. Do it for 7-11 rounds for effective result.

Monkey Pose 1

Pose 2:

Sleep flat in level surface, put your hand straight to shoulders. Take your left leg straight to right hand and head bend to right with breathe exhale. Relax in normal position with breathe inhale. Similarly, take your right leg straight to left hand and head bend to right with breathe exhale.

Monkey Pose 2

 Conclusion: 

 Cobra pose and Monkey pose are the best Yoga poses and posture exercise for lower back pain relief. 

 Tags: Yoga, Pose, Posture, Back Pain, Relief

Daily Yoga and Meditation

Hair Cutting Meditation

Hair Cutting Meditation is simple technique very effective for beginners. Meditation is diet for mental health for sound mind. Everyone know somehow meditation is a must but don't have time for it or idea to meditate. Hair Cutting Meditation is one for those. This meditation is design for men and women with short hair. We cut our hair once or twice every month so you get chance to get meditate atleast once every month even you don't have separate time for meditation.

Hair Cutting Meditation

How to do Hair Cutting Meditation ?

When you seat for hair cut, explain to barber how you want to be your hair cut. It is importance so you won't be disturb during meditation. Close your eyes when barber start to cut your hair. With full awareness feel and observe the touch of comb in your head, sound of scissor, trimming machine. Don't open your eyes with some pain or etching during hair cut until it finished. The main secrete behind this meditation observation of touch and sound with awareness.

Do Hair Cutting Meditation Works ?

Every meditation works so it will work as well. If we can do most of our daily activities with awareness and observation you don't need extra time for meditation.

Experience with Hair Cutting Meditation

With your first hair cutting meditation practice you will start to feel the taste of meditation. It will motivate you to give separate time for meditation. Share your experience to help other meditate during hair cut. You can learn other simple technique for meditation to start meditate from today.

Tags: Hair Cutting Meditation, Technique, Simple, Meditation, Observation, Awareness, Touch

Daily Yoga and Meditation

Basic Meditation for Beginners Technique 4

Exercise Meditation

Exercise Meditation is simple and relaxing exercise. We first do a bit heavy exercise and meditate in sleeping position. This meditation is targeted specially to age group 15-40 years old. I don’t recommend this meditation to those having heart problem and high blood pressure. They can meditate with my other simple meditation technique. Good blood circulation and deep breathing is the main secrets of this meditation. Many of us are doing this exercise unknowingly too. Those whose can’t stay in meditation due to distraction of dreaming can do this meditation. When you are physically tired, your mind is more concentration towards yourself. I don’t recommend this meditation to those having heart problem and high blood pressure. For exercise you can choose playing soccer, basketball, skipping, running, push up, pull up and so on that will circulate your blood. I prefer skipping because it gives full body movement and everyone can manage space for this exercise.

Step 1: Exercise

Do skipping or any other exercise for 10 minutes or till you get sweat.

Exercise for Meditation

Step 2: Relaxation

Sleep in the level surface and watch your breathing after exercise. At the beginning breathing with be short and fast later slow and calm. Observe your breathing how it comes and goes. You can take small nap too.

Experience with Exercise Meditation

You will feel fresh and energized with this exercise meditation. It will make you feel younger and active at your daily activities. Please practice by yourself and share your experience. For more simple technique of meditation check my other post in Daily Yoga and Meditation.

Tags: Yoga, Meditation, Exercise, Technique, Beginners, Skipping

Daily Yoga and Meditation

Cobra Pose (Bhujangasan)

Cobra Pose is derived from posture of snake Cobra when its hood raised. Cobra Pose in Sanskrit call Bhujangasan, pronounced bhu-jung-aasan.  This pose is one of most important pose in yoga to practice daily. It is very useful to strengthen muscles of the back, neck and abdomen on regular practice. You can practice this pose by your own without any help from qualified yoga instructor following steps below.

Cobra Pose

Procedure for Cobra Pose:

1. Put your yoga mat in level surface.
2. Lie in mat flat comfortably on your stomach.
3. Feet need to be together with the tops of them against the floor. Spread hands on the floor under shoulders and hug elbows against rib cage.
4. Straighten your arms and lift your head, chest and stomach from floor to pose like cobra raised its hood with inhale slow and deep breathe.
5. Stay in this posture for 10-30 seconds and exhale gradually returning to normal position. 
6. Continue the above procedure for 5-15 times daily.

Health Benefits of Cobra Pose:

• Helps to recover Asthma problem

• Stretches muscles of chest, neck and abdominal

• Relief on lower back pain

• Strengthens muscles of arms and shoulders 

• Muscles of face tone to look younger

• Decrease fats from abdomen and chest.

• Increases flexibility

• Regular menstruation in female

• Tones the buttocks muscles

• Stimulates organs like kidney, pancreas  in the abdomen

• Opens the chest and helps to clear the passages of the heart and lungs

• Improves circulation of oxygenated blood

• Improves digestion

• Strengthens the spine

• Improve memory loss

Precaution in Cobra Pose:

As the precaution, practice this posture in the supervision of yoga experts. Don't forget to practice opposite posture of Cobra Pose to balance the muscles exercise. You must do Seated Forward Bend ( Janu shirsasan) pose equal number of times you did cobra pose.

 Tags: Cobra Pose, Bhujangasan, Yoga, Lemory Loss, Health Benefits, Process, Muscles

Daily Yoga and Meditation

Mantra for Meditation

Meditation

Mantra is a phrase or sentence use to chant repetitive way to be focus for meditation. For Meditation for Beginners, Mantra meditation is simple and easy technique that everyone can do. Mantra chanting meditation is famous among Hindu and Buddhist religion. Every mantra produces specific type of vibrant of wave. Vibrant wave produces in mantra chanting cleanses negative waves and spread positive wave in the surrounding environment. Each Mantra can be chant repetitive way for longer hours of time during meditation. It is believed that more you chant mantra more spiritual energy flow. This spiritual energy is called Aura. Mantra chanting is done for other purpose as well beyond meditation. I have explain 8 different mantra used by Hinduism. Each Mantra can be chant 8, 21, 108, 1008, 100008, 1…………8 times for best result.

ॐ गन गणपते नमः

It is pronounced as “Om Gan Ganapate Nama” derived from Ganapati Upanishad. It belongs to Lord Ganesh Mantra. This mantra is chant before any new activities are to be start. For example: before beginning a journey, Starting new career or job, before reading books, before examination, entering to new house or business etc. It is done so that every new beginning starts with good and may achieve great success at its earliest.

वक्रतुण्ड माहाकाय सूर्यकोटि समः प्रभः

It can be pronounced as "Vakratunda Mahakaya Suryakoti Sama Prabha". This mantra chants for soul purification and Removal of obstacles on doing any good work.

ॐ गंध्याक्षाया नमः

It can be pronounced as “Om Gangdhyaxyaya Nama” . This mantra is also belonged to Lord Ganesh mantra and chant in a group for group healing. It can be chant by individual for meditation but group chanting meditation with this mantra produces good vibrant and heal every member with great spiritual energy.

ॐ विनायकाय नमः

Pronounce this mantra as “Om Binayakaya Nama”. In the golden age, Lord Ganesh is named as Binayak. This mantra is chant to have golden age in our life. Binayak literally means everything under control and in your home, office or work, you'll be the boss on continuous chanting for more numbers of time.

ॐ विघ्न नाशनाय नमः

Pronounce this mantra as “Om Bighna Nasanaya Nama”. On chanting this mantra, it is believed the Lord Ganesh will remove every impediment in life and in works. With constant meditation by chanting this mantra, all blocked energy and obstacles in physical and astral bodies are released.

ॐ विकटाय नमः

Pronounce this mantra as “Om Biktaya Nama”. When meditate with this mantra, we start to go deep inside and realize spiritual meaning of physical body and astral soul.

ॐ लम्बोदाराए नमः

“Om Lambodaraya Nama” mantra means that all the universes are within you. For Example an entire tree was in the form of seed at the beginning. Chanting this mantra will make you realize the oneness with the universe.

ॐ गज्कर्नीकाया नमः

“Om Gajkarnikaya Nama”. On chanting this mantra, it develops the capacity to hear the inner sound of spiritual soul on its regular practice.

ॐ श्री गणेशाये नमः

“Om Sri Ganeshaye Nama”. On chanting this mantra regularly will increase memory power. So this mantra is more famous among students.  Parents advise their kid to chant this mantra before study and during examination. With regular meditation by chanting this mantra will be beneficial for those suffering from memory loss.

Why Mantra Meditation ?

Mantra meditation is easy, simple and everyone can start from today.

Tags: Mantra, Meditation, Memory Loss,

Daily Yoga and Meditation

Basic Meditation for Beginners Technique 3

Mantra Meditation for Beginners

Mantra meditation is the best meditation for beginners. For beginners it is very difficult to stay calm and focus during meditation. There are many Mantra that can be used during meditation. Mantra is the phrase of words or complete sentence that is proven to produce specific vibrant of positive wave. Mantra Meditation has dual benefits. One it will help to meditate for beginners and second it will produce good amount of Aura in our body. Begin with basic meditation steps and start chanting mantra. You can pick any mantra if you already know few mantras or choose from Mantras for Meditation. In Mantra for Meditation I have only describe few mantras and there are thousands of mantras. I suggest you to know detail about mantra that you are going to chant.

Many of you might have one question that how many times you need to chant mantra during meditation. Well the more you chant mantra during meditation you start developing more aura in your body. During meditation for beginners I advice to chant any mantra for 108 times. The strength of mantra grows the healing power. Pattern for mantra chanting are 8, 21, 108, 1008, 10….08 times.

Two steps to mediate for beginners are one be physically & mentally prepare and second to follow any simple technique of breathing exercise.

Step 1: Prepare Physically and Mentally for Meditation

Be mentally prepared that you are going to do meditation for next few minutes. For physical preparation, wear comfortable lose clothes, select silence environment and take any easy posture where you can standstill for 10-15 minutes of time. I prefer to meditate in the early morning where I get fresh air and natural sounds of birds, trees, leaves, animals, river, stream and so on. Lotus posture is regarded as the best posture for meditation from ancient time. 

Step 2: Simple Technique of Breathing Exercise for Meditation

Breathing exercise is to control your breathing i.e. inhale and exhale of breathing. During meditation we mostly choose only one simple technique of breathing. Inhale and exhale our breathing in slow, longer and deeper breathing.

 Experience with Mantra Meditation

Breathing exercise is to control your breathing i.e. inhale and exhale of breathing. During meditation we mostly choose only one simple technique of breathing. For few minutes inhale and exhale of our breathing in slow, longer and deeper way. It will make our mind calm and so we can begin mantra chanting. Every mantra has its proven rhythm to chant. However it is not necessary for beginner and even you can chant mantra without making sound.

Benefits of Meditation:

• 1.     It gradually removes stress and makes you feel calm and peace.
• 2.     Cure Lungs related diseases.
• 3.     Enhance memory power.
• 4.     Cure respiratory diseases.
• 5.     Increase physical and mental strength.
• 6.     This meditation will cure migrant pain.
• 7.     Immune system functions well for overall health.
• 8.     Increase creativeness and innovation.

 Precaution for meditation:

          It is advice to understand mantras well before starting Mantra Meditation. Every mantra has its own rhythm for chanting it. For beginner it is hard to catch the exact rhythm. So soundless mantra chanting is better option during meditation.

Tags: Mantra, Breathing Exercise, Meditation, Mantra Meditation, Posture, Chanting

Daily Memory Games, Food Supplements and Meditation to Improve Memory Loss

Daily Memory Games, Food Supplements and Meditation to Improve Memory Loss

Games are meant for fun and you can improve your memory loss by playing memory games. Playing daily memory games will improve your memory loss without any significant effort. Heavy physical exercise and aging losses minerals needed for brain causing memory loss in this group. Memory is directly link with brain function so food supplements will add extra effort to improve your memory. Food supplements will supply sufficient amount of nutrition to brain to make it optimal functional. Some light exercise of yoga with poses and posture will circulate blood from heart to brain. Death brain cells get new life with oxygenated blood supply to brain. Stress and mental workload are basic causes for memory loss of service oriented professional. Meditation for few minutes daily will improve to minimize stress level. One can start with basic meditation for beginners and learn simple steps to meditate.

 Daily memory games to improve memory loss

Games are made for fun so every age group will enjoy playing it. Games are made with different colors, music, cartoons with option to play again and again on losing games it have attract right brain. Some games are challenging games and keep playing to win the game. Playing memory games for entertainment and challenge you start improving your memory loss without any significant effort. So memory games are easy and simple method for everyone to improve memory.

Different types of memory games are:

1.      Picture Games

2.      Match the Pictures

3.      Crossword Puzzle

4.      Match the Words

5.      Daily Sudoku

6.      Chess

7.      Card Games

Food Supplements to improve memory loss

Food supplements will complete nutrition require to your brain. Junk food and fast food leave incomplete and imbalance nutrition in your busy life schedule. Food supplement will provide necessary nutrition to our body and brain. Make you energize to work with full concentration and stamina to work long hours. Choosing the best food supplement is another challenge now. It is quite easy if you follow very simple rule i.e. natural and easy to digest. Don’t use chemical added food supplements because it will leave side effect in long run. To name few supplement regarding natural food supplements to improve memory loss are:

1.      Walnuts

  2.      Broccoli

3.      Pumpkin Seeds

4.      Blueberries

5.      Fish

6.      Whole Grains

7.      Avocados

8.      Yolk

9.      Wine

 Meditation to improve memory loss

Meditation is the natural way to improve memory loss. Meditation improves concentration, attention, focus, memory for all age group.  Meditation is the broad term that can’t be explain with words and need to practice by yourself to understand. One can start with basic meditation for beginners and learn simple steps to meditate. For beginners 5 minutes is sufficient and can increase time up to 15 minutes per day. After about a week you can feel the different and improve in memory loss.

 

Meditation

Memory Loss

Memory loss means unable to remember activities and events for normal time periods. In medical term memory loss is known as Alzheimer’s disease. One thing always remembers that never bring the thought that you are suffering from memory loss problem. The thought in your mind is believed by brain and work accordingly. So your thought is the main root of your memory loss. Change your thought into I remember everything even every small thing

Tags: Daily, Memory Games, Food Supplements, Meditation, Improve Memory Loss, Basic Meditation for Beginners, Yoga Poses and Posture, Change your thought, Right Brain

Daily Yoga and Meditation

Basic Meditation for Beginners Technique 2

        Please follow instruction basic meditation for beginners technique 1 before reading this post. With regular practice of basic meditation for beginners technique 1 you might have been comfortable to mediate up to 15 minutes. You have understood the surface of meditation and now it’s time to go little deeper inside meditation. Every renowned masters or gurus of meditation began their journey in the same way little by little. It is gym of your mind. Like in gym, regular and gradually increase in exercise or practice is required in meditation. Continuity is must for beginners. After few regular meditation sessions you will learn to meditate in different situation and scenario. When you become expert you can meditate at every moment in every activity you perform. I am not giving big article on meditation because it is purely based on practice to understand it better by yourself. 

Meditation

Step 1: Basic Meditation for Beginners

First step is same as basic meditation for beginners technique 1. Mentally prepare for meditation and take comfortable position making backbone straight for meditation. For beginners I recommended to go through my technique 1 and practice about a week before moving to technique 2. However you can begin meditation journey from here. To start meditation there is not specific rules.

Step 2: Basic Meditation for Beginners

Follow step 2 of basic meditation for beginners technique 1 for 5 minutes i.e. inhale deep, slow and longer breathe and exhale in the same way. After this let’s move little deeper into meditation from surface. I always choose simple and best technique to meditate deeper inside. Again we do breathing exercise and now you try to feel the spot where air touches inside nose during inhale and exhale of breathing. Simply keep observing the spot where air touches during inhaling and exhaling. Feel the touch and its warmness and coldness. Continue this for 10 minutes to 20 minutes daily.

Experience with Basic Meditation

Practice it regularly and feel the experience. As I have said earlier meditation is very simple but not easy. You can't understand until you do it by yourself. It is necessary to continue it on regular basis. Make it routine to sit for meditation for few days then it will be your habit. I will share other simple techniques in next post Basic Meditation for Beginners Technique 3.

Benefits of Meditation:

          Benefits of this technique are same as previous meditation technique 1.

1.     It gradually remove stress make you feel fresh.

2.     Maintain blood circulation in heart smooth.

3.     Cure diseases of Lungs and related.

4.     Increase memory to capable you remember quicker and longer.

5.     Cure respiratory diseases.

6.     Make you physically and mentally healthy.

7.     Cure aged migrant pain.

8.     Enhance Immunity to improve overall health.

9.     Manage body metabolism and muscles tone.

10. Increase brain function for creativity and innovation.

 Precaution for meditation:

          Precaution is required for beginners to practice meditation. In meditative phase mind become purely neutral that can be guided either negatively or positively. So when experience meditation instructor guide you to begin meditation will result all benefits mention above.

Tags: Daily, Basic Meditation, Beginners, Breathing Exercise, Inhale, Exhale, Technique, Experience