Archive | Yoga

How to Keep a Healthy Prostate – Exercises For Prostate Health

The prostate gland sits below the bladder and is an important part of a male body. Most men don’t give any importance to maintaining prostate health which leads to a number of prostate related problems in men. Incorporating some simple exercise into your daily routine will help keep the prostate healthier and also prevent many problems associated with the gland such as involuntary urination and prostate cancer.

Lunges

Lunges works out your glutes, hamstrings, prostate, quads and calf muscles. They are more effective when combined with exercises like squats. The routine starts with you standing straight with one leg forward and the other backward. Holding a comfortable weight, slowly move the front knee downwards to a 90 degree position. Keep your back straight and look straight forward. Hold this position for at least 10 seconds, ease your weight back on your heels and push yourself slowly back to the position you started in. repeat 12 to 16 times and then switch legs. This exercise should be done just once or twice every week and you will need to do 2-3 set per leg.

Squats

Squats, like the lunges, work your hamstrings, calves, glutes and quads. They also strengthen the muscles around the prostate gland. Stronger muscles in this area can help prevent involuntary urination. Start with your feet apart and standing straight. Keep your feet hip-width apart and the toes should point straight. Tightly pull in your abs and ensure your thighs are parallel to the ground. When bending, 90 degrees is the maximum you should bend. The exercise should be repeated 12-16 daily.

Yoga

Yoga can help keep the prostrate fit and healthy. Certain yoga postures such as Seated Sun and Knee Squeeze increase the flow of blood into the groin and pelvic muscles. There are yoga postures similar to regular pelvic floor exercises that can strengthen the muscles in the lower body and help prevent problems related to the urinary system such as dribbling of urine and pain while passing urine.

Pelvic Floor Exercise

The pelvic floor exercise works the muscles by contracting and relaxing them rhythmically. While relaxing the muscles all you need to do is leave the muscles. This routine can be repeated several times. It is necessary keep the muscles tight, as hard as you can, and allowing the muscles to relax completely afterwards.

Miracle Exercise

There are some exercises considered to be the “miracle prostate exercise” and claims to cure several health issues. These exercises will strengthen the prostate muscles and keep the organ healthy. To start the routine, stand up, inhale and exhale deeply. Exhale fully when you take the last breath and then suck in your stomach. Holding the position, squeeze your body’s to promote blood flow. You will feel all the muscles between your pubic area and chest lifting. Now relax and inhale, allowing your torso to return to normal. This routine can be repeated 3-5 times every day but remember to wait a minute or two before each repetition.

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Best Yoga Tops For Women

Ancient yoga practice on the Ancient Indian subcontinent was originally conducted on deer skin, more luxurious rugs made out of tiger skin, or simply on kusha grass or plain hard earth without any cover. Due to the scarcity of these materials, they are now rarely used even in India.

With the rise of yoga in the West during the 20th Century, demand for a bespoke product on which to practice yoga grew. Many practitioners used towels or cotton mats on wooden floors. Rubber mats were originally used as an intermediate material to prevent the cotton mats to slip on the wooden floors. Slipping of hands and feet was avoided by squirting a mist of water on the mats on the respective places of positions.

In 1982, while teaching yoga in Germany, Angela Farmer found a roll of carpet underlay which she cut down to a towel-like size and used it during yoga classes. Returning home to London with it, the material gained attention a popularity in the local yoga scene. Angela’s father, Richard Farmer, contacted the German padding manufacturer and became the first retailer of “sticky mats”, standard white in color.

The first purpose made yoga mat was manufactured and sold by Hugger Mugger in the 1990s. In 2002 the first ‘eco-conscious’ mat was manufactured by EcoYoga and sold through Yogamatters in Britain.

With commercial promotion and rise of the yoga industry, yoga mats have now become a basic item of equipment for yogis and yoginis, and standard feature for yoga studios worldwide. For yoga studios, they increasingly fulfill the purpose of reducing risk of injury, and some health insurances require yoga practice to be executed with a non-slip mat to remain eligible for cover.

Yoga vests are quite popular as they provide the freedom and ease of use of the arms for the yoga postures as well as for breathability. For Bikram yoga for example yoga tank tops are incredibly popular as it allows easy movement plus freedom and ease in the hot and sweaty studio. Made with bamboo fabric it allows for breathability and bamboo is naturally anti bacterial so it makes sure that you stay as comfortable as possible by wicking away the moisture next to your body to the outside of the fabric where it can be dried by the air. Yoga halters are also very fashionable, yet easily cross over into leisure wear too.

A trendy halter neck leaves your shoulders free, while still provides firm cover and is easy, stylish and superbly comfortable whether for Yoga, Pilates, fitness or leisure. There is also the fantastic seamless Yoga tank with corset styling, this is ideal for Yoga and Pilates. Close fitting yet flattering these super light vest style tops are super soft and the perfect essential to go with your yoga pants. There are also the more modest yoga tops for mature women that offer soft drape and relaxed body-skimming fit and mid hip length. These Yoga tees provide excellent cover yet comfort for yoga, fitness and leisure.

There is also the all round classic Yoga Tee that offers support, comfort & cover for all positions and postures, with enough stretch woven into its organic cotton bamboo fabric to bounce right back where ever you bend. Many yoga tops comes with the built-in support bra (with removable pads) it’s easy to wear, easy to wash and is very versatile. Then there is the legendary Iyengar halter neck that provides excellent cover for the chest especially for those downward to upward dog postures, at the same time looking stylish on trend in any studio. These Yoga halters allow your upper back and shoulders enjoy total freedom to breathe, move and enjoy the natural air.

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Indian Wrestling Exercises

Sirsasana

Sirsasana (Shirsasana or Sirshasa) is a yoga asana (or posture) in which the body is completely inverted, and held upright supported by the crown of the head and the forearms. It is known as the king of yoga asanas.

Like all inserted positions, the practice of sirsasana increases the flow of blood to the brain, improving memory and other intellect functions. It rejuvenates the body and mind and regulates the flow of energy (prana) in the body.

Dands (Hindu press ups)

Hindi press ups are a form of exercise prevalent in Indian physical culture and Indian martial arts, particularly Pehlwani. Hindu squats are called Uthak-bethak and the exercise regimen in Indian wrestling often consist of doing the Indian jack knifing push-ups, Indian club swinging and Hindu squats. [3] The Hindu jacknifing push ups are part of the core exercises for building up of strength, stamina, and flexibility of joints. [4] The dand was also a part of the exercise regimen of Bruce Lee. [5]

The simple set of exercises of dand-baithak (press up and squats) practiced in the villages of India has a beneficial effect on the spine. It takes off the strain from the spell and makes it fit to fight the other strains on the spine caused by the adoption of an erect posture.

Hindu Squats

The hindu squat or Uthak-bethak (Hindi: Standing and sitting) is an Indian calisthenic bodyweight exercise used by Indian wrestlers and other athletes to build leg endurance and strength.

Unlike a normal squat, the boots are elevated, shifting the knees far forward. This places more stress than usual upon the knee ligaments, which some trainers feel may be harmful to them especially with the explosive nature of the exercise. Others believe that squats done this way actually strengthen the knee joint. Due to the elevated heaters, the calf muscles are much more heavily recruited. Heavy weight should not be added in this exercise due to the lack of stability and non-linear path of motion for most weights, as well as the fact that it further exacerbates the knee stresses. To compensate for this lack of resistance, Hindu squats are normally done in very high repetitions. Some experts recommend one-legged Hindus as a more advanced version of the exercise (Ross Enamait), although other advocates of Hindu squats will only perform flat-footed squats.

Salute to the Sun

Surya Namaskara (IAST: Sryrya namaskāra) (lit. "salute to the sun"), is a common sequence of Hatha yoga asanas. Its origins lie in a worship of Surya, the Hindu solar deity. This sequence of movements and poses can be practiced on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation.

The physical base of the practice links together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into alternate inhalation and exhalation (except for the sixth asana where the breath is held in external suspension). A full round of Surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series.

Proponents of the use of Surya namaskara as part of the modern yoga tradition prefer to perform it at sunrise, which the orthodox consider to be the most 'spiritually favurable' time of the day.

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Yoga in Modern Times

The current world is too difficult to deal with. The jobs we have, the economies of the world, and the lack of peace in the world tend to become more than a single person can handle. As a result, most people develop physical and physiological problems, stress if you will. However, as the problems grow so do the solutions to the same. Yoga has been around for a very long time. Even though at its initial stages it had not become very popular among most people, there were certain cultures that received its benefits.

Yoga in modern times is a combination of simple postures; postures that any person can handle without a struggle no matter their physical state. The simple combination of postures helps a person relax their mind and bodies and gain harmony with their environment. This simple exercise is the most effective way for a person to initiate and maintain a connection between them and their inner selves thereby maintaining their sanity and maintaining focus on their goals, dreams, and purposes in life. The exercise will help any person, of any age, to get rid of all other distractions that might prevent them from being who they should be in life.

One common attribute about problems is that a person needs to deal with them and not ignore them. Facing problems can be a tricky process, a process that can even break your sanity and physiological state. Yoga provides the best way to solve all your problems without increasing the stress in your body. There are three most common ways that Yoga in modern times benefits your body.

Physically

Yoga is not all about the benefits of spirit and mind. In fact, the most common reason why people practice yoga in modern times is to receive certain physical benefits. Yoga helps people improve their physical state, in that; you will become more physically fit as you continue to practice yoga. However, there are more benefits apart from just physical fitness. Yoga has become one of the most effective solution to illnesses. For instance, there are studies and proof that have concluded that yoga has helped to heal people with physical bruises, AIDS, asthma, arthritis, high blood pressure, constipation, epilepsy, respiration problems, back pain, among other very serious diseases.

Spiritually

There are very few solutions to spiritual problems. Yoga is one of the recognized form of meditation that helps people gain spiritual health, spiritual realization, and spiritual calmness. Yoga has been in use for a long time; helping people find peace in themselves, know their potential, and increase their abilities in terms of knowledge. This simple practice is highly recommended for people who have spiritual conflicts. It is one of the most effective ways to bring inner peace and happiness.

Physiological

Our lives contain many activities, some positive, and some negative. For instance, there are people who have very stressful days at work; some people have troubles in their lives such as divorces or financial crisis. These problems are capable of breaking the physiological calmness of a person. Yoga is the best solution for people looking to maintain physiological calmness. It helps people keep focus, concentrate on the importance of their lives, relax their minds, and relieve most of the stress in their minds.

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9 Natural Tips to Win the Battle With Anxiety and Restore Emotional Health (From a Holistic Nurse) – The Purple Society

1. Probiotics. Probiotics. Probiotics. If you aren’t taking one. Start! Gut bacteria has a powerful influence on anxiety and emotional health. More than 80% of the body’s serotonin is produced in the gut. The important thing to remember is to only purchase a high quality probiotic, preferably from a medical provider. Not all probiotics are created equally.

2. Meditation. I know, it’s trendy, all over social media, and you’ve heard it a million times. “But it’s boring! And I barely have time to pee, how do I fit in meditating?” Until you start meditating every day, you can’t comprehend the powerful physical and emotional effects it produces. Consistency is key when it comes to meditation. Meditate every day for 10 minutes. After one month (probably less) you’ll feel a significant difference, you’ll experience decreasing episodes of anxiety. And after one month (probably less), it no longer seems boring and actually becomes an essential respite.

3. Acupuncture. Medical research clearly demonstrates that acupuncture has a dramatic impact on emotional health. It can be a godsend for people with severe anxiety. If you are suffering, try it. The effects are amazing and it certainly can’t hurt. If you have anxiety about needles (like me!), find a therapist you are comfortable with, and have someone go with you to hold your hand (I made my mom come, not even kidding).

4. EFT. The emotional freedom technique was developed by a modern psychologist and functions under the same principles as Chinese Acupressure. It’s easy to learn, you can do it anywhere and best of all its free! My 8-year old uses this technique frequently.

5. Essential Oils. Lavender, Chamomile are my go to soothers but there are quite a few different essential oils that have an anti-anxiety effect.

6. Exercise. Especially Yoga. Yoga grounds, centers, and calms both the mind and body. But any exercise is extremely beneficial. Before my injury, I was an avid runner. Running had a profound effect on my emotional health. Research has repeatedly linked increased exercise to decreased anxiety.

7. Chanting. OK, I don’t mean to go all new-age, hippie on you. But there is some science supporting the benefits of chanting. The act of chanting, causes your tongue to stimulate meridian points on the roof of your mouth which has a physical effect. Meridian points are the energy channels accessed during acupuncture/acupressure. My personal experience with Kundalini Yoga illustrated that chanting does calm the mind.

8. Nutrition. Ditch the sugar and processed flours. It shoots your blood sugar up and then you crash. This roller coaster wreaks havoc on your hormones, falsely calming you and then shooting up your anxiety. Artificial colors, flavors, and preservatives do even worse damage. Studies have shown a direct connection to ADHD, ADD, hyperactivity, and anxiety. (Not to mention consuming sugar, processed flours, artificial colors & flavors increase your risk for many diseases.) Stay away from processed foods. Switch to whole grains. Sweeten with honey, agave or turbinado sugar.

9. Caffeine. Quit drinking coffee. For many people this is the most difficult option on the list. Caffeine is truly an addiction. You may not want to admit it but deep down you probably already know the connection caffeine has to your anxiety. Once you stop drinking coffee, you’ll wonder why you ever drank it at all. Switch to green tea. It will give you a delicate boost of caffeine and loads of antioxidants as well.

Anxiety impacts every area of life. Please speak with your medical provider, even if you choose to address your anxiety naturally before trying pharmaceuticals, you should do it with guidance. I hope you find solace and emotional health.

by Jessie Gill

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The Best of Both Worlds – Yoga Plus PNF

Posted on 20 July 2017.

When you ask people about the practice of yoga in the West, flexibility is one of the first things that comes to mind. Even common objections to why someone can’t start a new yoga practice involves flexibility-based comments like, “I’m too tight.”

Yoga for sure can increase flexibility, but in what ways?

Two of the most important benefits of flexibility are muscle relaxation and the ability to release stress. It may also help with performance in athletic activities and the reduction of delayed onset muscle soreness (DOMS), which occurs 12-48 hours after intense physical activity.

There are multiple ways to achieve the benefits of increased flexibility including, static stretching, dynamic stretching and proprioceptive neuromuscular facilitation (PNF). All types of flexibility training can be applied in yoga.

Static stretching involves a low force, sustained stretch for 15-30 seconds. It uses little or no movement at a low velocity and with maximal control. Classical Hatha yoga is characterized by sustained static stretches held in this manner for three to five breaths. Many researches view the static stretch as the preferred method for flexibility for most people because of the low force, ease and safety.

Unlike static stretching, dynamic stretching involves some movement. These are often sport specific and used for athletic performance. They mimic or provide movement rehearsal for the actual movement by taking the body through the range of motion at a slower pace. For example, a hurdler might run with a slow, long stride to emphasize hip opening in preparation for running actual hurdles. Some forms of yoga like Vinyasa and power yoga can involve dynamic flexibility. Many yoga classes begin with sun salutations as a way to dynamically warm the body and neuromuscular system.

PNF stretching involves alternating contractions and relaxation o f a muscle group and its opposing muscle group. It was discovered in the late 1940s and is used extensively in the rehab setting and by massage therapists. The underlying theory is that when the opposing muscle group relaxes it provides less resistance to the muscle group being stretched. Or when the muscle being stretched contracts, it ultimately moves to a state of relaxation.

The takeaway with PNF is that we commonly think of flexibility as the muscles, the connective tissue and the joint structures. What is equally important is training the nervous system to relax. We have special sensors or proprioceptors that note changes in muscle length and even protect the body from stretching too far. This action is called the stretch reflex and is initiated by the muscle spindle receptors. This can be felt during a stretch or yoga pose when you experience the sense of tightness or moderate pain at the maximal edge of a stretch. PNF helps the body reduce the stretch reflex mechanism. Studies show the PNF stretching is able to dramatically increase flexibility in a single session over static stretching (Moore and Hutton, 1980; Prentice, 1983; Sady et al, 1982).

One method of PNF stretching is the hold-relax technique. This involves doing a stretch for a muscle for 10 seconds, actively contracting the muscle isometrically for six seconds, then ending with a passive stretch for 30 seconds where the muscle will relax due to the inhibition of the muscle from the previously contracted state.

This hold-relax technique can be used to move closer to a maximum edge in any yoga pose. For example, in seated forward bend begin with a passive stretch for several breaths. The press the heels into the floor as if you were going to bend the knee and draw the foot back toward the body to contract the hamstrings. Also lift the chest to contract the back as if you were moving back to a seated or upright staff pose. Hold the tension in the hamstrings and back for six seconds. Release the tension and sink into the stretch further continuing to breathe for 3-5 breaths.

Try this technique the next time you are doing yoga for increased flexibility.

I teach PNF in my yoga classes in Kansas City, Missouri as well as to my instructors in our 200 hour yoga teacher training course that examines flexibility in great detail.

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For more information, visit our yoga teacher training programs at http://www.kcfitnesslink.com/yoga_teacher_training.html. KCFitnessLink is a registered school with the Yoga Alliance offering instructor programs in yoga, yoga therapy, Thai massage therapy, meditation and holistic health.

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Working Out During Your Period: Is It Safe?

Posted on 20 July 2017.

If you let your periods be the reason to avoid workout, you must think about Olympic swimmer Fu Yuanhui who didn’t let the cycle hamper her participation in the 2016 Games or Kiran Gandhi who finished the 26.2 miles London Marathon during her periods, that too without a tampon or pad. She bled freely with her tights covered with blood. If they can, why can’t you?

Usually, women don’t feel like exercising during menstruation because of the cramps, heavy flow of blood and the sleepless nights that make them feel drained. During periods, each woman responds in her own way to the hormonal changes, but one should not stop doing the regular activities due to that. You should keep the workout according to the capacity of your body (which is of course different for every woman) and never let that time of the month hamper your fitness schedule.

Is it safe to work out during periods?

According to a famous celebrity fitness expert Deanne Panday, it is OK to do exercises (apart from few yoga positions and intense exercises including abs workouts) during periods. It can be uncomfortable due to the sensitivity of abdomen area, but doing mild exercises will not harm.

Most of women believe that going to gym or doing any exercise can be harmful during periods. Indian actress (who is also a fitness lover) Tena Desae, completely disagrees with this and says that she believes in working out every day including her periods. She believes that it is completely safe to do exercises because it releases endorphin in the body that helps in soothing the cramps and pains.

Moreover, Gynecologists recommend light work outs during periods because it will keep you active and you will have less cramps and flow will be controlled. This is because, when you workout and sweat, it lightens up the bloating stomach. Work out helps in releasing endorphin that can boost your mood and help you get rid of the discomfort. Working out also helps in maintaining the body temperature which drops during periods and causes fatigue all the time.

If you are still not convinced that it is safe to work out during periods, think about female mountaineers, who do not cancel their expeditions just because of periods.

When to work out during your cycle?

Well, you can continue your work out regime during periods as you do on your regular days. However, during the first seven days you can do walking, swimming and simple yoga poses to soothe the sore muscles. During the time of your periods you can skip cardio exercises, long-distance run and some yoga poses like handstand, head stand, Scorpion pose and bow pose, as it can lead to pesky period bloat, heavy bleeding or take the fluid to the wrong way. Mild stretching will also be good because it will increase the blood flow to the muscles and you will get relief from the stiffness of legs and thighs due to muscle pains.

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A Holistic Approach to Yoga

Posted on 11 July 2017.

Yoga is a unified approach to self-development which is designed to balance and harmonize physical, mental, emotional and spiritual health and well-being. While some practitioners of Yoga display extreme flexibility, the heart of Yoga is less dramatic and can be practiced by people of all ages and all levels. Yoga has its roots in the Hindu culture of India. However, the practice of Yoga is nonsectarian promoting health and harmonious living. The word “Yoga” means to join together” or “unite”. Thus, Yoga is a process of integrating and balancing body, mind and spirit. Many of us live in a disjointed manner as our physical, mental, emotional and spiritual needs struggle with each other creating frustration and confusion rather than fulfillment.

To achieve this union, Yoga combines physical postures, movements, mental concentration, deep breathing, meditation, relaxation and good nutrition. In practicing Yoga, the body is consciously moved with utmost care into various specific poses (asanas) accompanied by deep rhythmic breathing. The word “asana” comes from a word that means “easy”. The purpose of the posture is to bring you to “ease” in your body through a combination of stretching, holding, breathing, balance, resistance and mindfulness.

Various poses may help reduce and in some cases relieve various physical symptoms. These symptoms include arthritis, asthma, breathing disorders, back/neck problems, chronic fatigue syndrome, diabetes, headaches, heart disease, infertility, insomnia, pain, PMS, menopause and weight management.

Yoga benefits both the external and internal physical body. Muscles develop tone and strength while flexibility, balance, coordination and energy levels are increased. Glands, nerves, tissues, internal organs and the nervous system are affected in a positive and healthy manner.

One of the muscles Yoga benefits is the heart. Increasing blood volume through the heart reduces blood pressure. Typically in the West we increase blood flow through aerobic exercise. However, certain inverted postures e.g. shoulder stands, and headstands cause more blood to pass through the heart when upside down. Other postures use and squeeze the muscles by crossing the legs, arching the back, kneeling and twisting. Using muscles in this manner demands oxygen from the blood and circulatory system. Yoga improves blood circulation bringing more oxygen and nutrients to every cell, tissue and organ. Poor circulation leads to under-oxygenated, malnourished, polluted cells and as a result poor organ function.

The poses, accompanied by deep breathing, stimulates regeneration and rejuvenation retarding the aging process. The manner in which these movements are performed is an essential element. Yoga is never goal-oriented, forceful, judgmental or competitive but rather a process or life-long journey. In essence, Yoga is a positive approach leading to enhanced fulfillment, self-awareness, peace and quality of life.

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How Yoga Improves Morale in The Workplace

Posted on 09 July 2017.

The workday can be very stressful. From working long hours to having to deal with personal issues, a lot of stress can be accumulated even by the time you are at work for just a few hours.

From the company’s perspective, having employees whom are stressed and unhappy are not going to be as productive at work. When the employees are not productive at work the company does not get what needs to be done, and will ultimately not make as much profit as possible. From the employees perspective being stressed will cause a strain on your mental health throughout the entire day. Your boss will be able to recognize that you are not in a good mood; which could lead to an issue between you and your boss.

One of the ways to combat stress in your life is through yoga. Yoga is an excellent way to relax, regain composure, and to alleviate the pain from any previous experiences in your day. The great part about yoga is that there are many different levels from beginner to advanced. The beginner yoga is the focus for improving morale and reducing stress during the workday. A basic yoga session does not have to take long at all. In just 20-30 minutes you can perform all the yoga poses, stretches, and meditation necessary to be more relaxed and stress free for the rest of your workday.

The start of a basic yoga session would begin with some stretching and breathing. You would sit on your yoga mat, feet straight out in front of you and reach slowly for your toes. Breathing is the key component in this. Even if you are in-flexible, you want to breathe into the stretch. Inhale very slowly counting one, two, three, four, and exhale slowly counting one, two, three, four, five, six, seven, eight. You want to perform this stretch and breathing for about 45 seconds. Your breath is what relaxes you, it keeps you calm and makes sure you are going at a slow relaxed pace. You want to focus on that breath pattern during every exercise.

The next part of the yoga session is basic poses. An excellent opener is the child’s pose. In this pose you want to sit on your knees on the mat, then extend your arms out in front of you as far as they will go. Put your palms flat on the ground, make sure that your knees remain on the mat and your back is straight. This pose stretches out the back, a place where a lot of stress and anxiety is stored. This pose should be done for about 2-3 minutes. Another excellent beginning yoga pose is the downward, and upward dog poses. These two poses stretch out your hips and lower back. These should be done for about one minute each all while breathing in and out slowly.

The finishing pose of a typical yoga session is the corpse pose. The corpse pose is performed by laying flat on your back, hands on each side of you laying flat. This pose is to totally relax the body and mind of everything. You want to clear your mind of any stresses or anxiety you may have previously had. The goal is to think about nothing at all. This pose is very unique because not many people think about nothing at all in their day. This should be done for 5-7 minutes, or longer if desired.

Taking a break from the workday is crucial. I recommend after lunch as a good time to do a 20 minute yoga session. The yoga will relax you and make you less stressed and feel better about yourself and the day. Encourage management at your job to get involved also. The management will want higher morale and better productivity. It is a win-win situation for both sides.

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Autofellatio: Tips for Self-Administered Oral Sex

Posted on 08 July 2017.

Oral sex is one of a man’s favorite pastimes, and the idea of autofellatio – that is, being able to administer oral sex to oneself – is appealing to most men (even if they may be loath to acknowledge it). There are likely very few men who have not made at least one half-hearted attempt to see if their mouths could reach their penises, but the difficulty discourages most who try it. (And those who have not practiced good penis care may find the up-close look at the organ that this provides to be a wake-up call to take better care of their junk.) For those who wish to make further attempts, there are a number of tips that may increase the chances of success.

Prepare properly in advance.

Bending the body such that one’s own mouth can envelop one’s own penis means putting the body in a position to which it is most likely quite unaccustomed. Just as one doesn’t roll out of bed and immediately run for a mile, one needs to properly prepare to engage in autofellatio.

Ideally, a man needs to spend at least a few days “limbering up” before an attempt. Engaging in any number of stretching exercises that involve bending the back can help. For example, a man may sit with the soles of his feet touching and his knees spread out, clutch his feet with his hands and gently bend his head and back as close to the feet as possible, then return to his starting position. Do remember that the idea is to move gently. If possible, take a few yoga classes as one way to help limber up.

Prepare properly that day.

When trying to suck oneself, the bending is naturally going to put a lot of pressure on the stomach; therefore, it’s a good idea not to eat or drink for a couple of hours before starting on the task. A man should also try to rid the bowels and bladder of content before beginning.

When fifteen or twenty minutes away from beginning, a man should take a hot bath in order to relax the muscles. He may also want to engage (carefully) in a few simple stretches while lying in the tub.

Take it lying down.

Most men are more likely to achieve autofellatio success in a prone position rather than standing or sitting. A man should lie with his head on a pillow (or several pillows, depending on his comfort level), then flip his legs behind his head, with his toes landing behind his head. (As always, he should move carefully at all times and stop if there is pain involved.) Some men may find it easier to do this by first moving their legs and hips up a wall, giving them more support, before flipping them forward. A man may then scoot forward so that the wall provides some back support. With the hands on the buttocks, gently move the penis closer to the mouth.

Persistence is key.

Very few men are limber enough to successfully perform oral sex on themselves the first time out. Being persistent is necessary; if the first attempt is a failure, the tenth may not be.

As mentioned above, autofellatio gives a man a whole new perspective on his equipment; using a top-drawer penis health cream (health professionals recommend Man1 Man Oil) makes the tool look more inviting, both for the autofellator and to any partner he may have. Dry, flaky organ skin can discourage anyone from putting an organ in their mouth, so a cream with a high-end emollient like Shea butter is needed to keep the skin smooth and healthy. In addition, vitamin C in a cream will help with collagen production and penile tissue firmness, which makes the member more palatable.

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