These had me effed up🔥🔥
First time trying prone DB ham curls. The DB requires extra room at the bottom ROM for legs to reach full extension (& thus more eccentric contraction). I've used a small step + 2 yoga blocks & 2 rolled up towels - you could use anything at your disposal to prop up your upper legs (just above the knee) from the floor eg. a small coffee table or multiple towels.
It's exercises like these that require little weight (I only needed ~15kg & it had me) but get max stimulation vs light weight on a bigger compound mvt (although we're all doing them & doing +20reps at a time 😭cardiooo). ---
Of course, this exercise can be easily performed w a band too😉. Lemme know how you go!
This one feels especially relevant for these times to bring us back into social connection.
If we are living alone, this one is just as effective over video chat.
And if we are living with people, chances are there have been times of strain, being in close proximity under stress, without a plan in place to manage arising conflict.
Whether you do this with a roommate, romantic partner or your kids, firing mirror neurons helps to bring us back into social engagement, so that our physiology is receptive to safe coregulated support, empathy and kindness.
Kids usually love this one and it can be helpful for meltdowns or disassociation that manifests as hyperactivity.
Mirror neurons exemplify the way we have adaptively evolved to be in connection and empathize with one another. Soothing the social engagement system helps us feel in safe connection with one another and widens our window of tolerance for stress.
Exercise: One person leads movement, while the other person follows. Try to maintain eye contact or a soft gaze if possible. If that feels too vulnerable, track the limb movement with your eyes while keeping your head in place (another trick for containment). Then switch and have the other person lead the movement. Can you track your inner sensations while being in the presence of another Is there a softening or does it bring up fear Is there laughter Silliness Can you sense how the other person is feeling What ways do you sense this
In my previous post, I went into detail on why you are experiencing that nagging posterior knee pain and a lot of you commented below saying that you are suffering from this exact problem. Now we can help reduce the pain you are experiencing.⠀
Here are some stretches you can do today that can help you.⠀
1️⃣ Let the ball stay in the same position until you find the muscle release (you may have to hold it there for 10 mins before you feel the release)⠀
1️⃣ If you can't find a lip or ledge to stretch on you can always use a door frame or stair.⠀
2️⃣ Hold the position for 3-5 mins⠀
3️⃣ I know I did say step forward in the video, but it depends on the individual, some may find it very tough to do that because your calves are too tight. Try taking a step forward but if it is too intense take a step back.⠀
1️⃣ Repeat for 1-2 sets of 10-20 reps⠀
1️⃣ If you do not have a table you can always use the back of your couch or kneel and place your leg on the seat of the sofa⠀
2️⃣ Hold for 5-10 mins⠀
3️⃣ If the muscle is tight stretching it for only 1-2 mins won't allow the muscle fibers to release. The tissues are very tight and locked up if the muscle doesn't have enough time under tension the fibers won't release, and the nervous system will revert to its original position⠀
1️⃣ Make sure the toes of the front foot stay on the floor if you don't you will start to place tension on the nerves in the back of the leg.⠀
2️⃣ Repeat this for 1-2 sets of 20 reps⠀
DO YOU HAVE QUESTIONS COMMENT BELOW AND I WILL ANSWER THEM
Meditation (Dhyana) often has a different perception and reception to people than the practice of Yoga Asana. Why is it that we are collectively more poised to take up the practice of posture and movement than meditation
The critical thing to realize is that the main determinant of our life’s quality, is the quality of our brain, mind, and more specifically our attention.
Everything good about our lives, our accomplishments, and victories over adversity, have depended on our ability to neurologically, psychologically, and cognitively process each and every event. We would not be tempted to believe that any event in our lives could have ever been experienced without the simultaneous presence of our mind, which only leaves us with the ultimate conclusion, that our minds are the main conspirators in the course of our own lives.
Attention is exactly the domain of training that is undertaken in the practice of meditation.
Like any other skill, the ability to direct one’s mind with persistence and gravity, is as trainable as Sun Salutations.
It is this, and only this, ability of our minds to see things better and clearer, that can improve the fate of our lives and our world.
Meditation is not the practice of being a Hindu, or Buddhist, or anything different that the construct of every-human, which is at the pinnacle of what is Sacred and Good. It is the practice of simply speeding up the track of physical, psychological, and Spiritual evolution that the human race is on Already!
I’ll be starting a recurring Friday 9-930am Meditation and Pranayama practice tomorrow 4/3.
If you’re interested check link in Bio 🙏🏽💚