Yoga tips for back pain

Posted by May 17, 2022

Pain in the back and lower back most often occurs with a sedentary lifestyle and prolonged sitting at a computer or desktop. Strengthening the back muscles through yoga will not only make them stronger, but also lengthen them, returning them to the correct state.

In the classroom, it is recommended to adhere to the following principles:

When performing asanas, it is necessary to monitor the correctness of breathing: it should be even and deep, conducive to muscle relaxation.
Attention should be focused on the movements performed. If possible, all objects that can distract you from the process should be removed from the training room. It is also necessary to avoid extraneous thoughts and experiences that can interfere with the lesson.
To get the desired result, it is important to train regularly, at least 3-4 times a week. In this case, it will be possible to eliminate pain, and reduce the risk of its recurrence to a minimum.
If during the session there are strong pain, discomfort, fatigue and dizziness, then the training should be stopped. Training through strength will give the opposite effect from the expected one.
When training on your own, it is important to perform all movements correctly, therefore it is recommended that the first trainings be carried out in front of a mirror in order to be able to track the process from the outside.

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5 types of mathematical thinking

Posted by May 16, 2022

The category of “smarts and smarts” cannot be called homogeneous. Despite the identical level of intelligence, each of them will use different methods when solving the same problem. Someone will think abstractly, someone better to reduce to specific parameters This is because there are 5 types of mathematical thinking:

Topological – meticulous studies of details, concentration on qualitative rather than quantitative relationships. Begins to develop from 2 years of age.
Ordinal – a sequence of actions, the logical conclusion of what has been started. People with this type of thinking do not like to take risks and trust only proven facts.
Metric – emphasis on accurate calculations and Metrics prefer to weigh everything and predict the result in advance.
Algebraic – structural perception of the object. The ability to combine around the established rules. Style of work: concentration on the main thing and simplification of the secondary.
Projective – a large-scale approach to the problem, based on a deep analysis of all components. A person who has the ability to see a question in different projections is distinguished by a highly developed intellect.
The direction of mental activity in a particular situation will depend on how much one type dominates the others.

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Weaning a child from a computer

Posted by March 31, 2022

How can you help your child to get distracted from the computer and sight words for kindergarten? How important is parenting example? What can you offer in return? What do the games children play on the computer say?

Modern children spend a lot of time in front of a computer monitor. It is clear that this worries and worries parents. But what can we offer the child in return?

Adults are used to brushing off babies, sending them to read, taking a walk, doing something to keep themselves busy. However, children who are not used to reading books find this boring and tedious. After all, it is much easier to receive new information from a screen or monitor, where you do not need to use imagination, fantasy, abstract thinking. And even walks on the street, so familiar and beloved in childhood by the parents themselves, after vivid virtual adventures are no longer fascinating. And already doing homework or looking for something to do for yourself – this is out of the question.

Meanwhile, the recipe is simple – if you don’t want your child to sit at the computer and 7 8 as a decimal all day, show him an example. First, take a break from the gadgets yourself. And spend all your free time with your children. Pick some exciting books, read them together, aloud at first. After reading a few pages, stop, discuss with the baby which of the characters he liked best. Then ask your child to read aloud to you. Very soon, unless you are impatient, the little one will also get carried away with reading.

Housework is best done together with fun, rhythmic music. And on weekends, go with the whole family to the park, to the rides, to the zoo, ride bicycles and rollerblades. Adults will rediscover the joys of sport, but for children it can be new.

Perhaps your child loves going to the cinema, museums, theaters. If not, try to captivate him with it. Exchange your impressions, discuss what you saw, tell your kid some interesting facts from the life of artists or actors. Pretty soon your baby will be drawn in, he will have an interest in art.

A good option is a trip to nature with the whole family. It is possible with an overnight stay, then the children will have vivid impressions that cannot be compared with any computer game. You can also travel to historical sites, tell what they are connected with. Explain why you need to know the history of your native land, the names of heroes, exploits and achievements of your ancestors. Then the child will be more interested in school, in history lessons. In the same way, after the excursion, you can read a book on this topic, watch a documentary or a feature film.

Thus, you will not only distract children from virtual reality, but also show them that the real world is much wider, larger and more interesting.

Track which games your child chooses. This will help you understand it better. In the virtual world, children are more likely to do what they aspire to, but which they cannot achieve in reality.

If there is a lot of aggression in play, it is likely that in this way the baby wants to protect himself, get rid of fear or stress. It often seems to us that the child’s problems are trifling, but believe me, this is far from the case for him.

Lonely children often claim that they are fine anyway. There are many reasons why the baby is left alone. This is shyness, and aggressiveness, health problems, or simply the absence in the yard or on the street of peers with similar interests. Understand the reasons and help your child find friends. Write it down in a circle or section where there will be many guys with whom you can discuss something or play together.

It happens that the kid is only interested in playing at the computer, and everything else makes him bored. It’s not always easy to come up with an interesting job, you still need to learn it. Play with the children, offer them activities, and you will surely find something of your own.

Treat your little gambling addict with empathy. Agree that after every half hour of working at the computer, he will be distracted and do a few simple exercises, and every hour – gymnastics for the eyes. It is also important not to forget about lunch and walks. To control the time, you can set an alarm, set a timer. Together, plan your play and rest schedule by setting aside time to prepare your lessons. Then the child will not feel like a victim, but on the contrary, an adult, independent and responsible person.

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How to practice yin yoga

Posted by March 23, 2022

Yin yoga, like classes in other styles, requires concentration and correct technique. If you neglect the instructions, even during such a soft and passive practice, there is a risk of injury.

Important! Yin yoga is not a therapeutic method. Like hatha yoga, it is for healthy people. Do not try to restore the function of damaged tissues or joints with this practice, especially from videos on the net, even if the author presents the complex as “yin yoga exercises for the back.” If you have an injury or chronic illness, it is recommended that you consult with a doctor or yoga therapist before starting a yoga practice.

Before practicing Yin Yoga, it is advisable to pause for at least 2 hours after eating.

Ventilate the room thoroughly and prepare warm clothes. Since the practice does not involve warming up, you may need warm socks, a blanket or outerwear. Turn off your phone and put the necessary equipment nearby: bricks, a roller and / or a bolster to relieve the situation. The less distractions you have during the practice, the better.

Before starting, formulate an intention for practice. It will support you in the process and fill it with meaning.

1. Accept the body position given by the instructor, adapting it to your physical capabilities.

The posture should be relaxed and comfortable! Do not try to go as deep as possible – there is no such task, the effectiveness of the practice will not increase from this, rather, on the contrary.

Find a balance: the asana should be kept on the border of mild discomfort. You should feel some tension and resistance, but not pain from the tension created in your body.

Do not strive for the ideal geometry of the asana and for the exact adjustments that you are used to during yang practice. On the contrary, try to let go of muscle control and accumulated movement patterns.

2. Tune in to maintaining peace and stillness in the asana.

Having reached your physiological limit in a given form, you freeze in a state of rest and observe the responses of the body and the reactions of the mind, while maintaining complete stillness.

In the practice of yin yoga, three components of peace are distinguished:

Peace of the body. The body is like a majestic mountain, just as natural and motionless. In this state, the muscles do not contract and do not resist gravity, which allows you to achieve a deep impact on the connective tissue.
Peace of breath. Breathing becomes calm, quiet, soft, barely perceptible. For the purpose of concentration, you can use the hissing breath of Ujjayi, if it is familiar to you, does not cause discomfort and has a meditative effect. At the moment of exhalation, direct your attention to the zone of greatest tension in order to release it.
Peace of mind. The state of consciousness directly depends on the quality of breathing: if it is calm and measured, consciousness will follow it, and you will be able to disconnect from the fuss of thoughts and immerse yourself in observation.
Important! If you feel severe pain, do not endure and get out of the situation. Next time, don’t go so deep into it.

3. Stay in the asana for the required time. To influence the Yin tissues, the optimal time to hold the position is from 2 to 20 minutes, depending on the condition and experience of the practitioner. The holding time for different asanas is also different.

Despite the fact that the session seems passive, it is also important to complete it with shavasana.

If you do the practice in the morning or during the day, try to move into everyday activities smoothly, start with more measured activities, and not immediately take on the most labor-intensive plans. This will help to maintain the accumulated state and concentration for a longer time.

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Standing asanas for beginners

Regular yoga classes ensure a lean and healthy body, as well as excellent well-being. For people with no practice experience, special standing asanas for beginners are perfect, which are easy to perform even without prior training. Next, we will look at the main ones.

Asanas for beginners in a standing position
The ability to balance is important not only physically, but also spiritually. Therefore, asanas standing on one leg are very popular among beginners and practicing yogis. At first glance, it may seem that it is very simple even for a beginner to complete them, but in the process of practice, you understand the complexity of each of them.

Standing asanas provide a certain base that will be required for further practice. They prepare the body for complex postures, which helps to avoid injuries and discomfort in the body. The correct performance of such asanas teaches you to keep the right position of the body, evenly distributing the weight and getting the most out of the practice. In addition, such poses:

align the spine;
learn to stand correctly;
help to get rid of the deformity of the feet, align the so-called “triangle of the hips”;
develop the habit of keeping the correct posture, keeping the back straight;
provide gradual strengthening of the muscles of the legs and back.
Regular repetition of such poses increases self-confidence and develops the ability to concentrate, calming the mind.

Standing on one leg is especially effective, the second leg is raised to the side – it develops a sense of balance and the ability to keep your back straight. At the same time, the thigh and abdominal muscles are strengthened. This asana is indicated for people who have a sedentary job or spend a long time on their feet. It is useful to perform it in case of a decline in vitality, regardless of age and gender (asana can be performed by people of any age, and is also shown to children).

Intense pose standing on one leg, hands up is a practice for calming the mind, strengthening the muscles of the arms, legs and back. It is important to perform this asana correctly, without leaning forward and keeping your arms parallel. In this pose, it is recommended to follow the sensations in the back and arms, trying to focus on them. After a while, the asana can be made more difficult or the amount of time spent in it can be increased.

Contraindications for standing asanas
Those who attend yoga classes know that the practice has few contraindications. But it is important to follow a few simple rules that will help avoid unpleasant consequences:

Standing postures are not performed during the period of illness and antibiotics, as well as in the postoperative period.
For standing asanas, a contraindication may be menstruation in women, when it is better to refuse to perform twists and power asanas that load the abdominal muscles.
It is worth doing yoga exclusively on an empty stomach in order to achieve greater efficiency from the practice and avoid discomfort in the body.
During the course of deep massage and acupuncture, you should avoid performing power standing asanas.
Always monitor the sensations in the body when performing certain asanas while standing, stopping the practice if pain occurs. And it is best to study with an experienced teacher. You will always find a suitable mentor in our School, you can discuss with him the possibility of attending group classes or individual practices – as it suits you.

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How to determine if a child is ready to write

The readiness of the preschooler’s hand to perform various graphic exercises and homework debate that will help him learn to write in capital letters in the future largely depends on:

on whether the crumbs have an interest in learning to write;
from the level of maturity of fine (fine) motor skills of the hands;
from the experience of graphic movements.
Also, before proceeding with the implementation of graphic tasks, you need to evaluate:

how capable the child is of understanding and accepting the task assigned to him;
whether he knows how to arbitrarily control his actions;
whether he is well trained;
whether he has the skills of orientation in space (knows what “top-bottom”, “right-left”, etc.);
whether the movements of the hand and eyes are coordinated, whether he is capable of visual analysis, whether there are any problems with vision.

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Kapalabhati (“Cleansing breath”, it is also “Illumination of the skull”)

Do in the morning. Any comfortable sitting posture is suitable, except for Vajrasana and Virasana Lesson: 3-5 sets of 10-30 cycles, between them 15-30 seconds rest and free breathing (let your breath go free), Shambhavi for continuing. Having mastered pranayama as it turns out, try to “play with your stomach”: breathe in the lower parts of the lungs (“belly”), the upper ones (“chest”, “collarbones”), and you do not need to breathe in the full volume of the lungs. Lower breathing in Bhastrika is most beneficial. The top one is the easiest.

The beneficial effect is explained by the fact that this technique “breathes through” the lower lobes of the lungs, which almost never happens in the ordinary life of a city dweller, an office worker. Powerful, rapid breathing, involving the lower parts of the lungs, makes up for the lack of life-threatening situations that were the norm in ancient times and gives a powerful impulse to activate all body systems, this is a kind of “TO for the hormonal, respiratory and cardiovascular systems.”

Doing this pranayama regulates the hormones in terms of stress and rest hormones (adrenaline, serotonin), so you will notice that with regular practice you become less irritable and more joyful and positive.

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Ways to harmonize apana vayu

There are many ways to harmonize apana vayu, and in general you should perform the various techniques in combination. First of all, it is worth beginning with purification and and then proceeding to turn the apana upwards.

Cleansing. The first thing to do is to clear the channels and convert the stagnant energy in the pelvic area.
Among shatkarmas (purification techniques) the most effective is shankhaprakshalana, purification of the intestines. This technique helps to replace the old microflora with the new one. For this purpose, a few liters of warm, salty water are drunk in a fairly short time and at first certain body movements are performed until the urge to defecate is felt. With this technique, the intestines are completely flushed out, and even the most stagnant stagnation and impurities are removed. Before you start doing it, make sure you read the instructions on the internet or in “Hatha Yoga Pradipika” or talk to someone who has already had the necessary experience.
Ashwini mudra – contraction of the muscles of the anus. It is good to perform in dynamics. Vajroli mudra (sahajoli mudra for women), contraction of the urethra and genital muscles, is also good to perform dynamically. Performing these mudras increases blood circulation in the genital area, which in turn activates metabolic processes and normalizes their work. It is necessary to note that these exercises may cause excessive concentration on the lower centers, that is why afterwards it is better to do asanas for energy lifting, it is also possible to chant the Om mantra.
Asanas and other physical exercises on the pelvic area. Nowadays most people’s pelvis is overly constrained, which leads to a weakening of the processes in this area. Sitting at work, tight and restrictive clothing, wrong shoes – all these things lead to disorders. So first of all we should “shake up” the pelvis by normalizing blood and prana flow in this area. Asanas that are good are Stupa pose, rolling from one foot to another, Baddha konasana, swinging movements of hips, iliac-bone movements, Paschimottanasana and other asanas with a pelvis;
Dietary changes. Consuming foods with low vibration concentrations has a strong effect on strengthening apana vayu. This includes: alcohol, foods associated with killing (meat, fish, etc.), meals prepared in unwholesome places, by unwholesome people, from stale foods. Increasing the consumption of fresh fruits, vegetables, nuts, pure water, etc. not only purifies the body, but also raises its vibrations.
Energy Boost.
Upside-down asanas. Among all the inverted asanas, special attention should be given to Viparita karani mudra, because when performed correctly, it relaxes the pelvis and lower abdomen, while increasing blood flow to the upper centers;
Agnisara kriya – manipulation of the abdomen while performing maha bandha (simultaneous holding uddiyana, jaladhara and mula bandha) and holding the breath on exhalation. Allows you to connect prana and apana vayu and activate samana vayu, thereby increasing the assimilation of prana. After the practice, you can also feel that after the release of energy locks there is a rush of energy to the head, i.e. as a result udana vayu is also activated.
Mula Bandha – pulling the muscles of the crotch inwards and pulling them upwards. This blocks the downward flow of energy and redirects it upward. Can be performed in practically any asana.
Pranayama. Performing different pranayamas, like nadi shodhana pranayama and anapanasati pranayama, harmonizes energy currents, helps to clear channels and bring the mind into balance;
Reading spiritual literature. An indispensable part of increasing not so much the intellectual level as the spiritual and energetic level. As we said above, strong apana pulls our consciousness down, and often we are visited by thoughts of a far from noble nature. To avoid this, it is necessary to replace the information that comes to us, which directly determines our thoughts and outlook. And the best means is through spiritual literature.

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“My child doesn’t want to learn at all!” – This is a problem that almost every parent faces. What is the reason? How to get your child interested in learning? How to explain to him how important it is? A single recipe does not exist – every situation requires a unique approach. But some common features can be highlighted.

In general, we can distinguish three main motivators – the reasons that encourage us to do something:
1) The pleasure of the corresponding angles picture
2) Expectation of a reward in the future.
3) Fear of any negative consequences of idleness

These principles, as we can see, work fine for adults as well. We are willing to do boring work for high pay – we are motivated by the expectation of reward. We can repair a leaky pipe, knowing that if we don’t, the house will flood – we are motivated by the fear of trouble in the future. And we don’t need any reason to meet good friends or travel – these things are pleasurable in and of themselves, we are motivated by the pleasure of the process. Also, additional motivation is not too important to us if we really love our work.

The same motivators also govern children’s love or dislike of learning

The school system of grades, verbal encouragement or reprimand from teachers, mostly uses reward and punishment motivators (the proverbial “carrot and stick method”). But as we observe, this system – rewards and punishments – that works so well for adults, works very poorly at school. Why?

The main reason is very simple: grades tend to have little impact on students’ lives. Much less than positions, salary, bonuses and fines! Let’s say Petya got an “A” in math and Vera got a “3”. How would that affect them? Perhaps Peter would be praised and Vera would be scolded. Maybe Peter will even be given some small pocket money. In most cases, this is completely insufficient. Compare, for example, with the prospect of promotion, which will buy a car in six months, or with the prospect of dismissal with a record in his work book – the difference is huge! That is why the system of school rewards and punishments cannot motivate students by itself.

The situation is quite different with the first of the motivators, i.e., enjoyment of the process. If Petya likes to play on the computer, he does not need any more reasons or excuses: he will play as long as he can. If Vera likes to go out with friends, she will not need any fear of reprimand or encouragement in the form of money or gifts – she will just go out with them for hours on end.

There are children who love to learn. Curiosity is one of the traits of our nature; some have it stronger, some weaker. There is also a love of doing a particular thing, a hobby: some like to read, others like animals, someone loves to play soccer – interests, as well as activities, a great many. And everyone has one or another interest – every adult, every child. There are just those who have not found “his” thing – something that can really give pleasure.

A frustrated, upset child, or child with learning difficulties.

There are different ways to find what you love. Of course, the best one is practice. You just need not be afraid to try out different areas. Yes, you did not like volleyball or tennis, but that does not mean that the sport does not suit you in principle – perhaps you will find yourself in golf or fencing. You’re not interested in a high school physics course – that doesn’t mean that a course of lectures by, for example, Feynman can’t awaken in you a passion for that science. But the path of practice, for all its merits, has one important disadvantage: it is too long. To personally try every activity that has been discovered by humankind is an impossible task.

The second way is to share experiences, to communicate with people who have actually done these or those things. This way is also very good, but has a very significant disadvantage: all people are different. For one, the work in direct sales is a horror and torture, which are barely compensated by a salary, but designing structures is a pleasant and easy task; for another, the market analysis will be unbearably difficult and boring, but the work on training will be easy and pleasant. Exchange of experience is always an exchange of personal experience, transmitted through the prism of a given person’s personality.

Finally, to determine the sphere of their interests and find a business that will really give pleasure, you can turn to the services of professionals working in the field of career guidance. Yes, the recommendations received as a result of career guidance will not replace personal experience of the activity. But career guidance testing will help to avoid wasting energy and time. Instead of trying your hand at all the different fields of study and activities, you can focus on a few that really suit you.

In conclusion, I would like to emphasize once again that all people are different. We differ in our interests, in our abilities, in our personalities. But each of us can find a job that will not only maintain a decent standard of living, but will be easy and enjoyable to do. It is only possible to determine what is really “your” job on the basis of personal experience, but it makes a lot of sense to use career guidance services to shorten the search.

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Classical Yoga for Beginners

What should one do if he or she decides to go the classical yoga route? How do you start practicing at home? And is there a classical complex?

The first prerequisite is fa

miliarity with the moral principles of yoga (yama, niyama). Those who take the path of yoga should use them in their life, strive to observe the moral precepts as clearly as possible. However, due to the fact that modern life has a frantic rhythm, one should start mastering classical asanas at the same time. If you’re already practicing at a club, the opportunity to build your home practice will allow you to get firmly on the path of yoga.

Your first set for home practice should include a warm-up. You can only practice by first warming up your body, and then you should include a Padmasana routine to master Padmasana. Your first classes should not be too long, the purpose of yoga is not to tire you out, but to help you become a whole person. Start with 30-40 minutes, but do it regularly. Conclude any practice with a shavasana. Your first set should be simple and safe.

young beauty woman in white lay in yoga asana – fish pose isolated

When your body is ready and you are able to stay in meditative asana for 10 to 15 minutes, you should start learning pranayama. It is important to remember: pranayamas are performed in meditative asanas or in a sitting position, with straight back and crossed legs. Pranayamas should be mastered only under the guidance of a specialist. Incorrect performance of the exercises can lead to very unpleasant consequences. For beginners is recommended full yoga breathing without delays, this is the safest option.

The next step is meditation. There are a huge number of meditative techniques, but here it is also important to remember that meditative practices should be performed under the supervision of a qualified instructor.

To summarize, we would like to remind that the essence of yoga is not the asanas. It doesn’t matter how difficult an asana you can do if, outside the mat, you insult people and malign them. It doesn’t matter how skillfully you do pranayama, what matters is how the living beings breathe around you. Yoga doesn’t start and end on a mat. It starts in our heart and mind and expresses itself through our actions.

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