Hey! I’m Marry and this is my review on Zoe’s yoga course. I’m a mother of two who makes a living blogging and reviewing products online.

How Kundalini Chakra Helps With Effective Weight Loss

The Kundalini is most often described as a coiled serpent sitting at the base of the root chakra’s spine. At the spiritual level, the Kundalini Chakra is a kind of life-giving energy that’s creative and healing. A practitioner may activate the Kundalini spontaneously, or during times of great duress such as severe emotional stress, extreme mental trauma and under massive injury following an accident or mishap.

Kundalini Chakra Activation

Other than in extreme situations, the Kundalini may be activated through regular meditation practices and yoga. An awakening via Kundalini is definitely possible when you are devout in spiritual development and take to heart holistic healing processes. Did you know that Kundalini chakra can be used to solve one of society’s greatest concerns today? It can help individuals lose weight effectively. Let’s delve deeper into chakras and how the Kundalini chakra plays a major role in overall  health and balance.

The reason for this is because Kundalini chakra awakenings by themselves affect your well-being, as well as your spiritual, mental, emotional and physical state in a supernatural way. The individual undergoes a profound change while experiencing emotional and mental state awakenings, leading to weight loss and out-of-body experiences.

Chakras and You

Chakras manifest themselves as swirling energies that lie within the center of our bodies. They are energy centers that are positioned just along the spinal cord areas, where the nerve cells are most abundant. There are currently 7 main types of chakras, with each one connected specifically either to your spiritual, mental or physical self.

Root Of The Kundalini Chakra

The root chakra is where the Kundalini lies. It’s one of the lower chakras which keep you grounded. Remember that the Kundalini awakening can be activated at any time; as the energy rises, the physical and spiritual aspects are purified, and its blockages cleared. Furthermore, the Kundalini passes through vital chakra stages such as the sacral, solar plexus, heart, throat, the third eye and finally, the crown chakra. The process is so powerful that it takes considerable energy and effort to awaken. But once mastered, these 7 essential chakras can lead the way to healthy weight loss.

Remember that our chakras respond to what we experience each day. It feels the energy that we receive as we go through our environments, as we speak and interact with the people around us. If our chakras are balanced and clear, then we engage life in the most positive ways. This is why it’s so important to have a balanced, healthy and healed chakra system. A kundalini chakra system that’s out of balance can be destructive in emotional and physical aspects. Specific body organs are aligned with specific chakra levels. When that chakra level is disrupted, then it’s not long before we experience weakness in that particular organ. It directly impacts our bodies’ ability to keep healthy and maintain optimal weight.

The Seven Chakras That Can Help With Weight Loss, Well-Being and Emotions

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Learn more about yoga for weight loss here.

1. The Root Chakra

Root chakraOur root chakras are located at the base of our spine. This level of chakra is mainly connected to our security and safety, on how we feel supported and the sense of belonging. A heavy, unsettling feeling in the belly means there may be unresolved issues in the aspects of belonging and security. But when our root chakras are healed and in optimal condition, we gain the motivation to take good care of our body and actively watching what we eat.

2. The Sacral Chakra

Sacral ChakraOur sacral chakras can be found below the navel area. This level of chakra is mainly connected to our sexuality, emotional balance and all our relationships with other people. An out of balance sacral chakra probably means there’s depression or strong, negative emotions running within the body. It could get out of hand and lead to overeating and unhealthy cravings. But when our sacral chakras are healed, we can safely control food cravings and excessive eating, addiction to cigarettes, alcohol, drugs, etc.

3. The Solar Plexus Chakra

Solar Plexus ChakraOur solar plexus chakras are located just below the rib cage. This level of chakra is mainly connected to our strength and personal power. This chakra level is also responsible for maintaining blood sugar levels and the pancreas, both essential components in weight management. An individual who is overstressed produces too much insulin, which is converted to fat. We usually feel a lack of control when the solar plexus chakra is blocked. But when our solar plexus chakra is well and healed, we gain a feeling of power and the motivation to be healthy becomes strong. The solar plexus chakra is essential to effective weight loss because imbalances usually lead to weight issues, digestive problems, food allergies and eating disorders.

4. The Heart Chakra

Heart ChakraOur heart chakras are located at the center of our hearts. This level of chakra is mainly connected to how we receive and give love. It’s what we use for feeling compassion and forgiveness towards other people, including ourselves. As you may have known, the act of forgiveness does a lot to heal unresolved emotions. Furthermore, the heart chakra governs the adrenal glands and the immune system. If blocked or unhealed, individuals tend to be self-centered in love and eat too much.

5. The Throat Chakra

Throat ChakraOur throat chakras can be found in the throat area. Being a vocal chakra center, it’s mainly connected to communication and how we ask for what we need, how we speak and how we understand, and how we speak the truth. The throat chakra is associated with the thyroid gland. If unbalanced, then the metabolism process slows down, which directly affects the body’s ability to burn excess fat.

6. The Third Eye Chakra

Third Eye ChakraOur third eye chakras are located just between our eyes, slightly above in the forehead area. This level of chakra is mainly connected to our intuition and wisdom. Listening to what our bodies really need and trusting ourselves is essential to maintaining a healthy third eye chakra level. When we are in tune with our higher selves we become more aware of our overall health and well-being.

7. The Crown Chakra

Crown ChakraOur crown chakras are located at the top of our head, which is often called the crown. This level of chakra is mainly connected to consciousness, knowledge, active and passive thought. It’s also where we connect to our spiritual selves. A harmony within this chakra allows us to ascend to higher spirituality levels and access greater life force energies.

The western methods of weight loss is mainly about increasing exercise and reducing the calories we eat. It’s not always successful though, because unstable factors such as discipline, motivation and food management can lead to not enough exercise or excessive eating. Kundalini chakras, however, deal with the blockages within our chakra levels to achieve long-lasting and effective weight loss treatment. As you gain greater control over your chakra, you’ll start to be aware of how you should eat and control food binges. Furthermore, balanced chakras allow you to live your life according to how you want it instead of being at the mercy of external circumstances.

Shilpa Shetty Yoga For Weight Loss & Top 5 Poses

You may or may not have heard about Shilpa Shetty–The Bollywood diva, but in all probability you’ve heard about her contributions to the world of yoga. She is one of Bollywood’s most prominent celebrities who are not only famous in India but also throughout the world. This gorgeous diva has starred in many blockbuster movies, TV shows, and other films and entertainment forms.

People can instantly recognize her because of her lustrous hair, slim waistline, flawless skin, and a stunning figure that all men last for an all women desire. But this guide is not about her career, but about how you can get your body back into shape by following Shilpa Shetty yoga for weight loss.

Why Follow Shilpa Shetty’s Weight Loss Regime?

For weight loss, you can use Shilpa Shetti yoga not only because Shilpa Shetti hails from the great land of Yogis and mystics (India) but because she has dedicated a significant portion of her career to improving people’s health, including for:

  • Weight loss
  • Spinal health
  • Flexibility
  • Stress
  • Joint pain
  • Sleep quality
If you want to take advantage of yoga for a slimmer you check out these online videos here.

This 41-year-old beauty boasts of the perfect sculpted figure, which she claims she got by mainly practicing yoga followed by 10 minutes of meditation to relieve stress. She has released DVDs for playing the yoga guru, where she appears to be instructing and motivating to take up yoga in the pose as they’re meant to be done.

Top 5 Shilpa Shetty Yoga For Weight Loss Poses

Yoga can not only help you to stay physically fit, but also improve your state of mental and spiritual well-being. Shilpa Shetty places great importance of burning fat quickly for weight loss, and most of these involve targeting the tummy area. These five poses will help you get a toned body like the Bollywood diva herself without the need of going through crash dieting or spending endless hours at the gym.

1. Dhanurasana: this pose is ideal for burning belly fat as it provides maximum stretching to the body. This bow posed exercise is also beneficial for curing asthma, diabetes, backache, as well as constipation and piles. How to do this exercise? Well, keep on reading to find out.


Steps to follow

  • Lie down in a calming manner and attain a prone position
  • Gently bend the knees and take hold of your ankles with hands
  • Inhale gently; raise the area of your head portions as well as legs up as high as you can
  • Maintain this pose for as long as your body permits and exhaled deeply while bringing down
  • Continue to inhale and exhale properly when you’re in pose
  • Do this exercise for 3 to 5 rounds

2. Vakrasana: This is a fat loss yoga pose where you have to twist to maintain spine flexibility and keep it supple. It is effective in case you’re trying to cure diabetes or improve lung capacity.


Steps to follow

  • Sit on the ground (preferably on a yoga mat) with your legs stretched out
  • Bend your right leg from the area of your knee and place the foot just beside the left knee
  • While keeping the spine straight, twist your waist towards the right-hand side; don’t forget to exhale
  • Bring your left arm near the right side of foot in a manner that the outer side of your left arm touches the right leg; also, place the left hand near the right foot
  • Continue to inhale and exhale peacefully while maintaining this pose
  • Repeat the same steps now from the opposite side

3. Chakrasana: “Chakra” as in wheel is a common term that you’ll hear many times in the context of yoga and meditation. The Chakrasana symbolizes a wheel pose that can aid you to get a slimmer waist as well as delay the aging process.


Steps to follow

  • Lie down comfortably in the supine posture
  • While keeping a 10 to 12 inches gap between legs, bend your knees carefully
  • Place your palms on the floor and above the shoulders
  • Inhale casually and try to raise the body as much as you can
  • Slowly drop your head and try to make your legs and arms straight as much as your body permits
  • Hold this position for as long as you can while inhaling and exhaling
  • Exhale while bringing your body down
  • Repeat the posture 3 to 5 times for best results

4. Padahastasana: This yoga pose in Shilpa Shetty yoga for weight loss program is all you need for overall good health. Padahastasana is a style that is quite similar to Surya Namaskar, and it helps bring down cholesterol and reduce blood pressure.


Steps to follow

  • Stand tall with the least amount of gap between your legs
  • Stretch your hands above shoulder level while inhaling gently
  • Exhale while coming forward
  • Try to grab your ankle with your palms and the nose to touch your knees if possible
  • Try to hold onto this pose for as long as you can
  • Go back to the straight position while inhaling
  • Do this for 3 to 5 rounds

5. Ustrasana: This pose is excellent for reducing belly fat if you do it the correct way. It is not only simple to do but extremely helpful as proven by Shilpa Shetty herself.


Steps to follow

  • Kneel down on the floor and begin by standing on your knees
  • While inhaling, bend backward a bit
  • Place your right palm on the right heel and the left palm on your left heel
  • The final posture would place your thighs in a vertical position to the floor, and head tilted backward
  • Evenly balanced the weight on your arms and legs
  • Gently inhale and exhale while holding the pose
  • Do this for a maximum of 3 to 5 rounds

(see more weight loss poses here)

Diet Tips For Losing Weight With Shilpa Shetty Yoga

A balanced diet is crucial when you’re trying to lose weight. Shilpa Shetty advises that you take a diet that is low in carbs but high in protein that is just enough to provide you 2200 calories each day. Green tea is an excellent beverage that can not only make you feel refreshed but also aid in your weight loss goals.

If you want to take advantage of yoga for a slimmer you check out these online videos here.

Top 5 Organic Green Juice Powders Available Online

The past few years have seen significant increase in the popularity of organic green juice powder. The obvious reason behind this sharp increase is definitely the plethora of benefits these products offer. The section below will educate you about the five best organic green juice powders available online.

Click Here To Skip To #1

5. Greens Plus Organic Superfood Powder Raw

Green Plus Superfood PowderThis product is a certified organic blend containing raw green sea vegetables, superfruits, and probiotic cultures. It’s a 100% vegan product and is absolutely free from any kind of dairy products and soy gluten. A single serving of this wondrous juice would provide you more antioxidants, vitamins, and minerals than as many as four servings of green veggies and fresh fruits. To put it more bluntly, having regular servings of Greens Plus Organic Superfood Powder Raw would ensure that you are getting every single color constituting the dietary food spectrum.

If you take this juice on a regular basis, you will experience the following benefits:

  • Your system will be detoxified
  • You will experience notable rise in your energy levels
  • You will enjoy healthy aging
  • There will be significant improvement in your digestive and immune function

4. Organic Traditions Barley Grass Juice Powder

Organic Traditions Barley GrassThe active ingredient of this product is nutrient-dense, young wheat grass. The barley used in this supplement is produced outdoors, on ancient soil beds. The source of energy for these plants is always natural sunlight.

  • The list of benefits offered by this organic green juice powder is pretty long. The most prominent items on that list include the following:
  • The product is an amazing source of vitamins B2, K, and A
  • The ingredients used for preparing the powder include a range of high vibrancy greens
  • The product is prepared from 100% juiced barley grass
  • The powder is rich in Vitamin B12 and magnesium
  • You will never need to put in much effort for getting the powder dissolved

Another advantage of using this organic green juice powder is that it can be added to smoothies, juices, and coconut water. If you want, you can also add it to salad dressings, raw veggie soups, pesto, and dips.

3. Navitas Naturals Freeze-Dried Wheat Grass Powder

Navitas Wheat GrassUse of wheatgrass for removing toxins from the body and generating healthy energy is nothing new. However, there are very few products that would allow you to experience these benefits of wheat grass as effectively as Navitas Naturals Freeze-Dried Wheat Grass Powder. If you place an order for this product you will get a pocketful of 100 perfect freeze-dried wheat grass powder. The said powder is kosher, certified organic, gluten-free, raw, and non-gmo.

The wheat grass powder offered by Navitas is prepared from freshly extracted sweet juice, which gets freeze-dried prior to use. Freeze-drying ensures that all essential nutrients present in the juice get locked in it.

Wheat grass is known for containing 80% chlorophyll, more than 70 vitamins and minerals, a series of amino acids, antioxidants, and several live enzymes. Using this health tonic will never demand much effort from you; you’ll only need to mix a small serving with your favorite beverage or smoothie and drink it. One of the best things about this product is that all the ingredients used for preparing it get directly sourced from farmers.

2. Brightcore Nutrition Sweet Wheat Organic Wheat Grass Juice Powder

Brightcore Sweet WheatPeople belonging to the wheatgrass community love this juice powder due to its ability to provide amazing health benefits. It’s a 100% pure (there’s not a single binder, filler, or any other artificial ingredient in this supplement) and 100% organic product. As a result of being freeze dried, the powder doesn’t lose any of the heat-sensitive nutrients wheatgrass possesses; examples of those nutrients include vitamin C, vitamin B, enzymes, amino acids, etc.

Being a 100% pure and organic product, it will never make you suffer from any adverse effect. This makes it a great alternative to green powders that contain synthetic ingredients that are toxic to our body.

Sweet Wheat is known for its alkaline properties. This makes the supplement a great remedy for people with acidic bodies (these people are known to be highly susceptible to a number of serious illnesses); the alkaline nature of the powder allows it to balance the user’s pH level and thereby making him/her less vulnerable to diseases. Here are some of the most prominent qualities of this Brightcore product:

  • The product is absolutely gluten-free, vegan, and raw
  • It works by detoxifying and rejuvenating our system
  • Our body takes little time to absorb the powder and thus the effects become visible quite quickly
  • The product doesn’t contain any added sweetener, binder, or filler
  • For providing the users with maximum healing energy and life force, the wheatgrass gets harvested at its peak

1. Organifi Green Juice Mix

Organifi JarWe might be naming this product as the fifth item on our list, but the fact is that it’s probably the most effective organic green juice powder you’ll get to buy online. Regular intake of the juice would increase your mental clarity, reduce stress levels, and improve your overall health by promoting hormonal balance.


Organifi Green Juice is capable of offering such incredible results primarily due to the ingredients it contains. Read on to know about some of the most prominent ones among them (or click here for a full list):

  • Chlorella – The most vital ingredient of the product is chlorella, a green alga known for being a rich source of healthy polyunsaturated fats and protein.
  • Mint- The majority of us are aware of this herb, but very few of us know that it has other functions besides adding flavor to food and beverages. Since the ancient times, mint has been used for managing occasional indigestion and crams, teeth whitening, and for inducing sound sleep.
  • Spirulina – It’s one of the richest sources of plant protein in existence right now. The calcium and iron content of this ingredient is also pretty high. Consuming a Spirulina-rich supplement regularly would help you in increasing your strength and energy levels significantly.
  • Turmeric – Turmeric is a rich source of highly powerful antioxidants. We all know antioxidants are capable of defeating harmful free radicals and improving our immune functions. This means Organifi Green Juice boosts our ability to fight off diseases.
  • Ashwagandha – This ingredient is an adaptogen that work by modulating our response to changing environments and stress. In other words, the ingredient gives our system the power to cope with different external and internal stressors.

Click here to read more about the #1 superfood powder: Organifi Green Juice 


Study Shows: Never Tell Your Daughter She’s Overweight – Here’s Why

Should a parent ever make comments about a child’s weight if they are overweight? Or is it better for them to just bite their tongue?

This is understandably an issue that has parents disconcerted all over the country. If they do mention something, they risk the child developing an eating disorder later in life, while if they just keep their mouths shut, they feel as though they are passing up a chance to save their kids from what may potentially become a threatening life-long health hazard.

New research shows: Never comment on your kid’s weight.

This new research was published in the Eating & Weight Disorders journal. It shows that, although usually well-meant — the parents’ comments regarding their child’s weight often become precursors to harmful dieting behavior, over indulging as well as other potential eating disorders. It can unintentionally build upon negative stereotypes regarding weight that kids attribute to themselves.

Especially when it comes to girls, what a mother or father says about her weight could have health consequences for her for years following. It can contribute to a girls’s chronic dislike of her own physical appearance… even when she’s not at all overweight.

“Parents with children who are diagnosed with obesity may be concerned, but it is the matter in which those concerns are addressed that could have a detrimental long-term impact,” says Rebecca Puhl, deputy director at the University of Connecticut of the Rudd Center for Food Policy and Obesity.

“The affect it has on girls might be especially damaging”, says Puhl, because “young women are exposed to numerous ideals about body weight and thinness, and too often a woman’s value is linked closely to their physical appearance. If the parents do not challenge these messages, they can be internalized their daughters.”

The new research study that was conducted involved more than 500 girls between 20 and 35. They were presented with questions regarding how they viewed their body, and they were also asked how often their parents had made comments regarding their weight. The women who recalled the comments their parents made about their weight were significantly more likely to believe they should lose 10 to 20 pounds… even when they were not overweight at all.

The lead author of the study, professor and Cornell University’s Food and Brand Lab director Dr. Brian Wansink, noted the comments of the parents’ to have a “scarring influence.”

“We had asked these girls to comment on how often parents had said something about their weight. However, the most important issue was if they had recalled any comments at all, it was just as bad as if it happened frequently,” stated Dr. Wansink, who wrote the book “Slim by Design.” “Any comment at all seems to have lasting reprecussions.”

Certain research has links the parents’ negative remarks to a heightened risk of obesity. A massive government-subsidized research project which followed 1000’s of ten-year-old girls discovered, at the beginning of the research project, nearly 60% of these girls had said either a teacher, sibling, parent, or peer had said to them they were overweight. When they were nineteen years old, the girls that had been told they were overweight had an increased likelihood of being obese, even if they were overweight at ten years old or not.

Family members were the ones that had the greatest influence on the girls.

Certain research discovered that when parents tell their teenages who are overweight to watch what they eat, they are at an increased risk of depression and lower self-esteem and of becoming obese within the next five years.

A study by a professor at the University of Minnesota, Dianne Neumark-Sztainer, discovered when parents discussed weight loss with their teens, the teenagers had an increased likelihood to diet, use harmful weight loss methods and then result in overeating. This is not as likely to happen when parents talk to their children about healthy eating behaviors, instead of the child’s weight or weight loss options.

Negative statements regarding the weight of a child may send the message that the parents are “connecting the child’s perceived value to their,” Dr. Puhl says, which can invoke negative emotions and low self-esteem. “Kids are taking that to heart and believe they are not okay as a human being. This is what leads to harmful outcomes in the future like disordered eating.”

Dr. Neumark-Sztainer was overwhelmed by the parents asking her the following questions, “How can I prevent my kids from becoming obese without hurting their feeling and impacting their self-image?”

So what are parents supposed to do? Are they supposed to just stand idly by while their kids become overweight?

In Dr. Neumark-Sztainer’s book, titled “I’m, Like, SO Fat: Helping Your Teen Make Health Choices About Eating and Exercise in a Weight-Obsessed World,” she mentions the fact that parents can effect their children’s eating habits without even talking about them. “I promote the notion of speaking less and doing more. Meaning make your house an area where it is easier to choose healthy eating and more physical activity, as opposed to talking about weight.”

This means for parents to keep healthy food in the house as opposed to junk food and soda. It helps to sit down and enjoy dinners together as a family as well as setting being a role model by physically active yourself. You should get the family to go for bike rides or walks. It also means that you should no talk about your own weight. Dr. Puhl said, “These type of actions speak louder than words.”

So when the kids are young you really don’t need to talk about healthy eating habits or weight problems and simply just show them a healthy way of life.

One healthy and fun way to lose weight and get your children involved is to do yoga at home together.

Can Anyone Do Yoga?

It’s hard not to take notice of fitness freaks and ad banners alike that scream out loud the importance of exercising and having a chiseled body. While it’s safe to not take these call to actions at face value, the fundamental science has remained true since the ancient times. Your end goal might not exactly be a chiseled body, but who doesn’t aspire to be more flexible and healthier?

The bright side of the whole situation is that yoga is for everyone. Whether you’re too old a for a walk in park or you’re auditioning for your local baseball team – yoga is here to assist you for the good.

Why is Yoga Such a Serious Deal?

The uncanny ability of this fitness regime to cater to a wide range of audience (it doesn’t really matter if you’re 18 or 60) has lead to its acceptance all over the world. Yoga isn’t about being fit physically – it takes care of the mind too. The various asanas accompany innumerable benefits in their own varying degrees.

Old woman doing yoga

Coming to the actual benefits, yoga has been instrumental in improving flexibility, balance and muscle strength among others.

Recent studies have indicated that practitioners also benefit from better cardiovascular health and a more proactive immune system. Medical science has clinically proven that mental health is just as important. Yoga even helps in tackling the mental onslaught corporate industries brings about in each one of us. Excessive stress and depression are the root causes of suicides around the world. If psychotherapy doesn’t cut it, yoga surely will.

Having said that, the real question boils down to this: how much does an average individual need to invest in this practice in order to reap considerable benefits?

Highway To Health

Here’s the deal: as with every other fitness regime, the more you exercise, the more you benefit from yoga. Experts reckon that once a week should suffice for most people. However, if you’re looking for quick results and have time to spare, three to four times a week would be ideal.

Back pain specialists are also of the opinion that those who try yoga seriously never turn back. A minute of minute of meditation is enough to bring about positive changes in the outlook of a pessimistic person.

While all this sounds great, it’s important for people to understand the benefits with level-headedness. You won’t be able to twist and turn like Michael Jackson right away – but you’ll notice those improvements soon enough.

Woman standing on head

Many aspects of yoga compel you to focus on your breathing. This technique allows you to clear your mind from material bondage and experience life in the present. This in turn makes results in a more calmer and happier you.

Many do point out that Yoga isn’t as successful as a cardio session at your local gym. You don’t really burn fat, but you’ll surely get oxygen moving around your body much more efficiently. To put things into perspective, better oxygen circulation is a thousands times healthier than burning out calories.

Depending on the class you take and your commitment to it, you will gradually find increased flexibility levels and better toning of your muscles. All this in its totality leads to a stronger back.

Research Findings

Not surprisingly, a study found that these claims are no fluff. A single yoga class was able to reduce depression and anger levels for several inpatients at a popular psychiatric clinic. After these positive outcomes, another study employed hatha yoga classes twice a week on the same inpatients for about twelve weeks. The results were confirmatory in nature again – decreased levels of back pain.

woman hatha breathing yoga

Clearly, research hasn’t been all that kind to those who feel that machine based workouts are much more effective. Yoga stands just as effective as any other fitness regime on the planet today, notwithstanding the portability it offers.

It’s logical to assume that not everyone would have time for prolonged sessions, but know that even smaller sessions at the comfort of your home can be highly beneficial. The beauty of yoga is that you don’t always been a studio to workout. If you can’t make it, don’t beat yourself over it.

While it’s clearly evident that yoga has numerous physical and mental benefits, there is no particular strategy or a set of rules that can adhere to. Like medical science, there is no diagnosis or a reliable evaluation technique to determine how much yoga you might actually need. However, experienced yogis say that age plays an important role.

So how does it really vary according to age? Does a man in his young twenties need more or less yoga? Here’s how it works: the more fit you are, the less practice you might actually need. Of course, there are no limitations. It’s just that if you’re old, you might need lots of practice to be able to acknowledge benefits.

Amanda Murdock is a qualified instructor at YG studios. She reckons that frequent practice is essential if you plan to get involved in anything that is physically demanding in nature. Of course, regular practice also directly implies faster results. A particular genre of yoga to address such fitness enthusiasts has also taken shape in the modern world – power yoga.


In an era where healthcare products and services are branded and marketed to a targeted audience, yogis around the world are yet to modernize their ways of promoting the ancient science. But that doesn’t rule out the wonders of the ancient science itself. The 2000s saw the rise of medical marketing, which enabled hospitals and healthcare professionals to reach out to patients with their special services and expertise. In the same decade, yoga grew to become a $27 billion industry, transforming lives of millions of people and continues to grow in demand.

The bottom line? Hunt down a reliable online yoga instructor for yourself, or just join a class. Time isn’t kind to any of us, but that does not mean that you need to sacrifice your fitness priorities! Too much of anything might be too bad, but a little bit of yoga every once in a while can do a world of good to you and your family.

Yoga For Curing Insomnia And Improving Quality Of Sleep

Yoga For Improved SleepLooking to get a better night sleep? Yoga may just have the solution for you. A study from the University of Harvard conducted on insomnia revealed something truly amazing. People that practiced yoga consistently for only two months experienced deeper and longer sleep than people who did not do yoga.

If your life is to busy for yoga, there is good news for you! The Legs Up The Wall, or also known as Viparita Karani, is the only pose you really need to practice! The particular asana happens to be a gently, restorative inversion. Although it is generally done just before yoga class ends, it happens to be great just by itself to relax the mind as well as the body.

When you have the ability to relax your body, you are able to relax your mind much more easily. This leads to falling asleep faster, deeper, and longer providing you with a much more restorative sleep and a better day the next day. Just before going to bed, do the Legs-Up-The-Wall. If it is the middle of the night and you’re still awake, you can do it then as well. Be sure to add in some deep, gently breathing as you’re practicing this asana. Anyone, including beginners, can do this pose!

How To Do The Legs Up The Wall Asana

Begin by sitting sideways having your right side up against a wall. Breathe out and bring your shoulders and head gently down to the ground while you slowly slide your legs up the wall. It may not be the easiest pose at first and may require some practice. Your buttocks do not necessarily need to be right up against the wall if your hamstrings are to tight and inflexible. Keep trying the pose until you work out the position that is best for you.

In fact, this is not a yoga pose meant to stretch your hamstrings so if you feel tightness in the hamstrings, just move a bit further from the wall. Don’t arch your back and keep your lower back flat on the floor. If your neck feels to flat on the floor, just use a small pillow or roll up a towel and place it under your neck. Put your hands out to your sides, palms up, and open up your shoulder blades.

Be sure to maintain relative firmness in your legs but only enough to keep them vertical up against the wall. In case you have a hard time keeping your legs straight, put a resistance band or yoga strap around your legs below your knees and then tighten it just enough to keep your legs vertical which will allow you to relax into the pose even further. Close your eyes and feel around in your body sensing for any tension and soften the tension in those areas of your body.

Using Consistent Or “Equal Breathing”

To enhance the relaxing nature of this asana, we can do this by concentrating on our breathing. Start by taking one hand on over to the lower part of your belly and your other hand and placing it over your heart. Use the natural rhythms of your breath to expand your awareness of your whole body.

When you feel comfortable here, start to take slow, deep gently breaths in and out without straining and forcing it. Matching the lengths of your inhales and exhales is what is called “equal breathing” (sama vritti yoga, “sama” means smooth and even while “vritti” means fluctuations), and it is said to provide an equilibrium of the flow of consciousness, smoothing fluctuations of the mind into stillness.

Remain in this position between five and twenty minutes allowing your breathing to go back to your regular rhythm. Keep aware of the feeling of calmness and tranquility that this asana provides. Once you are ready to end the pose, bend at your knees about halfway towards the chest and slowly roll to the side. You may utilize your arms to slowly and mindfully sit up, staying relaxed and calm.

Other Benefits & Disclaimers

Doing calming and restorative asanas may help soothe the body and quiet the mind while relieving you of anxiety and stress. Once your legs are straight and vertical against the wall and above your heart, gravity will assist with circulation of both lymphatic fluid and blood.

The Legs-Up-The-Wall is considered safe for the large majority of individuals, however if you are pregnant or have been diagnosed with, high blood pressure, glaucoma, or any serious problems with your spine, you should consult your doctor before attempting this pose.

How To Prevent SI (Sacroiliac) Joint Pain During Yoga

I gotta say: I had never heard of sacrum problems before I began my Viniyoga instructor training course. Yeah, I knew what a sacrum was, however my very first instructor training course had never discussed it, and my students had never raised any complaints regarding the matter. I had never had any trouble myself with it. There I went through life just completely ignorant of the matter. Then… I began my Viniyoga instructor training course. Out of nowhere, the sacrum had come to be something of vital importance. I began to hear things like “don’t do this pose if you have sacrum issues,” “to take care of your sacrum, make sure to do this,” “don’t let yourself feel any discomfort in your sacrum,” and so forth.

The sacrum

It’s kind of like when you buy a car in a certain color and then you start to notice it everywhere. Well it was the same way with the sacrum and how many people had issues with it.

So, in order to be a bit more specific, it isn’t actually the sacrum we may have have problems with, but rather the SI, or sacroiliac joints (unless you experience back or hip pain).

Just to remind you of where it is located, the sacrum is right at the bottom of the spine. It happens to be made up of the five vertebrae bones which together are about the size of your hand and are fused together to form one solid base for your spine. The sacrum fits snugly in the middle of your right and left pelvic bones and is joined to them through the SI, or sacroiliac joints.

Sacroiliac Joint Pain Relief During Yoga

Sacroiliac joints happen to be weight-bearing. This is because the sacrum holds the load of your upper body and the forces are transferred through these joints to the pelvic bones. Your weight is then further carried by your legs from there. As with any load-bearing joint, stability is key to being pain free. Hence several ligaments are in place to bind the pelvis to the sacrum to restrict any over-extended movements.

Over extending the abdominal stretch

A certain number of us may have a bit more flexibility in our sacroiliac joints than other people. This is what can potentially cause problems. The sacrum itself may have a tendency to lean forward a bit with respect to our pelvis (which we refer to as nutation) or perhaps a bit back (which we refer to as counternutation). It may lean 5-10% at the very most. However, even this amount of offset can result in a sense of our pelvic area not being stable.

Who may be at risk for such an injury? Well, just about anybody has the potential to suffer sacroiliac joint problems. However, people that fall into the following categories are at higher risk.

Women coming of reproductive age – Essentially the flexibility of their sacrum is to allow the passing of a baby through the pelvic opening. Counternutation is first to provide an opening for the baby’s head to come into the pelvis while nutation then allow tailbone to move out of the way. The fact is that in pregnant women, relaxin is released, which is a hormone that provides more flexibility for the ligaments so that it can accommodate the process of birthing. If your students have given birth before, are of reproductive age, or are pregnant, they may have more flexibility in their sacroiliac joints.

There are some of use that may have more flexible ligaments than others. This is because some of us happened to be born with more flexible ligaments that allow us to enact more advanced yoga poses. However, this also provides more risk to injury to our sacroiliac joints as the extra mobility in our sacrum is a given.

Feet behind the headSo the problem may be that when you’re a young girl, you’re trying to put your foot behind your head. When you do this, your sacrum has a great tendency to move out of place, and this is usually on just one side. When it is actually forced out of place, it will tend to pull on ligaments which are meant to maintain its positional integrity. This could cause a sharp pain to arise above one of her hips on one side of her spine. When this happens, it could take a long time for the pain to go away and for this injury to heal because ligaments, like cartilage, are avascular. This means that they get very poor circulation. When parts of the body do not get ample blood flow, they do not get a regular supply of nutrition that provides for the building blocks of healing.

Once you unfortunately injury the area, you may just be prone to injure it again. This is especially true if you are practicing yoga that focuses on some extreme poses while you are ignoring the pain signals that your body is sending you. A student may have a “hot sacrum” if it is prone to injury. Women that are suffering from this will need to change their yoga routines as they remain in the healing stage. It is important to practice healing yoga after you are injured to minimize the chances of injuring yourself again.

What Are Ways We Can Minimize Injuries To The Sacrum?

Do not teach asymmetric poses to these students. This is especially true for those where one of their hips is in a raised position curving the spine towards their other hip. However, take a look at Janu Sirsasana which is generally not an advanced pose yet does aggravate sensitive sacrum.

Pulling The Sacroiliac Joint

You may take great care when teaching the advanced asymmetrical pose:

Don’t utilize the leverage from your arms to put yourself into this pose when you feel pain in your sacroiliac joints.

Be sure that the bodies of your students are amply trained preceding any attempt to make these advanced poses especially if they cannot yet touch their toes.

Be absolutely sure not to demonstrate advanced yoga poses to your class if you are not properly warmed up yourself. This is the leading cause for injuries to yoga instructors.

Be sure to let your students, as well as yourself, to stop if it hurts.

Don’t show your class too many asymmetrical poses that only involve one side. This can cause accumulating tension on the sacroiliac joints. Let’s take a look at some of the poses I was presented in one of my most recent classes:

Asymmetrical yoga poses

We actually did this entire sequence on just one side first while we were holding each pose for 4-6 breaths. We never asked about moving over to the other side or changing the position of our feet and utilizing abdominal contraction to support us.

Can you begin to see issues here? Our left leg remains in a fixed position and means our left side of our pelvis will stay in mostly a forward-facing pose. When you take your spine through a forward bend, side bend, and forward bend, then twist your sacrum tends to follow the motion of your spine. This causes twisting, torquing, and tugging the left sacroiliac joint.

This certain motion happens to remind me of attempting to remove the top part of a plastic bottle. I mean to break the little piece of plastic you would have to keep bending back and forth until it finally came free. This is a similar motion you are doing to your sacroiliac joint. Sure the sacroiliac joint wouldn’t just break off, however it may destabilize and become more susceptible and vulnerable to injury.

How do we fix this? Change sides more frequently and swap symmetrical poses with asymmetrical poses when it comes to forward bends.

Don’t force them to keep their legs straight during forward bends because it creates what is known as shear stress on their sacrum.

When you create the curriculum of your classes, ensure you don’t forget to include certain poses that will help to stabilize their sacrum.

Now, if you are looking for other ways to help people cure their joint pain, they may want to check out Joint Pain Relief codes by Jonathan Bender, and the can find them here.

Yoga For Cellulite? Top 5 Exercises To Eliminate Cellulite

Cellulite on buttocks

Ever heard cellulite referred to as cottage cheese? Well, cottage cheese is something that should just be a term used to refer to the food item. Not a single woman should need to stress out over her thighs, arms, butt, or legs having the appearance of that lumpy, dimpled dairy product. However, it does happen unfortunately. Even those of us who diet and exercise properly are prone to get cellulite. As a matter of fact, 88% of all women In the US have this unsightly condition. How about we first take a look at the root cause first so that we can better understand a solution that actually works? Then we’ll take a look at how yoga for cellulite is perhaps the better option.


Reported by the the news website, The Scientific American, cellulite usually begins to appear as we get to the menopause phase of our lives and our estrogen levels begin to decrease. It generally happens between the ages of 25 to 35 (or sometimes even earlier). As our estrogen levels decrease, our blood circulation does as well. The reduced amount of nutrients and oxygen being delivered leads to collagen production to decrease. This in turn causes our fat cells to increase in number and size. As they start to move through the diminishing layer of collagen, they then create the lumpy appearance we have come to know as cellulite.

Americans, and other Western culture these days, have become more sedentary. Cellulite wasn’t really cited in medical journals, considered a cultural issue, or thoroughly researched until the 1970’s and 80’s. Although the root cause of cellulite is more than just living a sedentary lifestyle, maintaining optimal circulation is more easily fixed with exercise. However, there are a specific set of exercises that can actually accentuate your cellulite. This is why it is important to do the correct set of exercises to tone the muscles directly beneath the fatty skin where cellulite is prominent. If you’d like to take yoga classes online where you can have direct access to any instructor you wish, you can try YogaGlo for free. Learn more about YogaGlo here.

Top 5 Exercises To Remove Cellulite From The Buttocks and Thighs

  1. The Plie Squat – Instead of doing squats with our feet apart at hip width and our toes pointing forward, slide your feet out just a bit wider. Also point the toes of both feet to the corresponding adjacent wall, where as you’d have your left toes pointing toward the left wall and right toes point toward the right wall. Maintain the technique and posture of a regular squat, but during the upward motion, contract the inner thighs. Squeeze your buttocks inward and push your pelvis out when at the top. This is to help you target the inside of your thighs as well as the outer thighs.
  2. Medicine Ball Squats – This is to help you improve your range of motion when doing squats so that you will better target and tone all of the muscles in your hamstrings, quads, thighs, and buttocks leading to cellulite reduction. It is important that you pick a medicine ball that is not too heavy. Feel free to try this exercise without a medicine ball first to ensure you know your current range of motion without causing pain or injury. With your feet approximately shoulder-width apart, hold the medicine ball over your head. Slowly bend your buttocks backward (while gently arching your lower back). Squat down as low as you can comfortable go but be wary of any knee or back pain. Slowly bring your medicine ball down and front with your arms stretched. Top when you have the ball at shoulder level. All though you are concentrated on the ball, ensure your knees remain behind your toes at all times and your chest is pushed up and out. Breathe out and stand up out of the squat slowly while lifting the medicine ball over your head once more.
  3. The Bridge – Get on your yoga mat and lie on your back and rest your arms at your side. Move your feet flat on the floor and under your knees. Move your hips upward toward the ceiling, tightening your buttocks. Your shoulder blades and upper back should push down into the mat. Once you have fully thrust your hips up as high as you can, slowly bring them back down and repeat. Once you are strong enough and able, try this exercise on just one leg at a time while keeping the other leg straight at the knee and parallel to the floor. Switch legs and repeat this exercise.
  4. Mountain Climbers – This is a combination of movements much like Yogalates exercises. You should begin by standing and bend over forward. Place hands on the floor/mat and slide your legs back. This brings you to the plank position. Rapidly move your left knee forward as close to your chest as you can and back again. Repeat this on your right side. Now bring the left knee out to your left side toward your arm pit. Bring your leg back so that you are in the plank position and repeat this movement on the right side. Once you have gone through all four of these movements, stand up. Drop down and repeat at quickly as you can!
  5. Resistance Band Side Leg Lifts – Take one resistance band and sit down on your mat. Wrap the resistance band around your ankles. Now lie on your right hand side keeping your legs straight. Your your right elbow and forearm for leverage and stability as you move your left leg up as high as you can. Be sure to keep your knees straight. Bring your left leg back down slowly and repeat this motion for about 30 seconds. Switch sides and repeat.

Now remember that these are just five exercises for reducing cellulite. Some of them are a bit strenuous, but they do work. However, stretching and yoga can be a more effective way to get rid of cellulite. Yoga for cellulite is a bit easier and more relaxing as well. This is what you will learn in the Yoga Burn routine that you can find here.

Yoga for cellulite is so damn effective because of how cellulite forms. Cellulite forms when certain muscles become atrophied, weak, and sloppy. This results in the fat deposits directly beneath the skin to be distributed irregularly. The tissues that connect the skin to the underlying muscle are note evenly toned. This makes yoga for cellulite an ideal solution to get rid of that lumpy, bumpy looking skin. Yoga will help rid you of cellulite because of how it tones your muscles, relaxes tissues, and restores balance to your physique.

Please remember that diet plays a big role in burning fat and reducing cellulite. That is why we have also reviewed the Cellulite Destroyer System and highly recommend it to incorporate these cellulite remedies into your daily routine.

Yoga For Breast Cancer: Stretches To Relieve Your Treatment Symptoms

Certain cancers, such as breast cancer, along with its several therapies and treatments may potentially cause symptoms such as decreased range of motion, nausea, fatigue, and general weakness. Exercising and as well as other physical therapies, like yoga, can ease most of these symptoms. It can also help patients feel much better during cancer treatments.. Another positive benefit is that it can be scaled and modified to fit every patient’s unique abilities and needs.

Breast cancer mom and daughter

“The practice of yoga has quite a few emotional, mental, and physical and benefits for pretty much all cancer patients,” claims Ann Marie Turo, OTR/L Ann is a yoga instructor that teaches in Dana-Farber’s Leonard P. Zakim Center for just such Integrative Therapies. There, she teaches practices like Hatha yoga, chair yoga, yogalates (which is a Pilates and yoga fusion), Pilates, as well as a foot fitness course.

Breast cancer patients that may experience lymphedema directly after radiation or surgery, Ann claims that yoga may assist them in improving strength and mobility and restoring range of motion in the arms. Yoga is also known to relieve anxiety and stress, which then lead to lower blood pressure and heart rate.

Director of the Zakim Center and Breast oncologist in Dana-Farber’s Susan F. Smith Center for Women’s Cancers, Jennifer Ligibel, MD, says, “studies have shown more and more that breast cancer patients practicing yoga report many positive signs. This may include diminished anxiety, increased energy, and generally improved well-being and quality of life”. She also stated, “The very goal of our Zakim Center is to give patients the tools for integrative therapies that hold proven benefits, like yoga, to assist their healing process during and after their regular treatments.”

Yoga and healing

Certain positive aspects of routine yoga practice involve improved respiratory, bone, and cardiovascular health along with increased body awareness, improved blood flow and a better sleep, mood, and focus. These things are often compromised during cancer treatments.

In addition, Ann claims, “Yoga is a ‘feel-good’ exercise, and it is a tool that you can just about use anywhere – while sitting on a chair, in bed, or on yoga a mat.”

Ann suggests easing into a specific yoga routine known to help with your symptoms. A number of her favorite yoga poses can be done while at a desk or sitting in a chair. View the 6 Yoga Stretches below for a beginner’s guide to stretches and poses that will aid in increasing body awareness and range of motion after breast cancer treatment.

6 Yoga Stretches For Breast Cancer Patients

Firstly, sit at the edge of a chair with your feet parallel, knees above the ankles, rib cage above the hips, and shoulders relaxed.

Neck Stretches

Benefits: Increase range of motion and release tight muscles

Take your right hand over your head and place the middle finger on the left ear. Inhale through the nose as your stomach rises, and exhale through the nose as your stomach contracts and you gently draw your head to the right shoulder. Hold for one to two breaths. Return to starting position and repeat on the other side.

Neck Rotation

Benefits: Increase range of motion and releases tight muscles

Take your right hand and place it in front of the left shoulder. Inhale through your nose as you feel your stomach expand, then exhale and rotate head toward the left. Hold for one to two breaths. Return to the starting position and repeat on the other side.

Shoulder Rolls

Benefits: Increase shoulder awareness and range of motion

Inhale through your nose and raise your shoulders up toward your ears as your stomach expands. As you exhale, roll your shoulders back and down in a circular motion. Repeat three to four times and switch directions.

Goal Post Arms

Benefits: Increase shoulder awareness and range of motion

Inhale through your nose and raise both arms to shoulder height so they look like goal posts. Inhale and hold. As you exhale, raise your arms up one to two inches then return to shoulder height. Repeat three to four times.

Scapular Retraction

Benefits: Increase shoulder awareness and range of motion

Beginning in goal post position, inhale and bring your shoulders back, imagining cracking a walnut between your shoulder blades. Hold for one to two breaths then exhale and release. Repeat three to four times.

Modified Camel

Benefits: Opens chest muscles

Inhale through the nose as your stomach expands. As you exhale, circle the arms around to the back of the chair and hold. Hold for several breaths and then return to start. Repeat three to four times.

Can Yoga Prevent Or Relieve Back Pain?

Woman with pain in backBack pain can be quite tricky. The large majority of Americans will suffer from issues regarding their back at some stage during their lives. Moreover, for a third of them, therapy and treatments simply won’t resolve the issue. This is when back problems will generally become chronic. Is there a real remedy out there like yoga for back pain or Pilates that can permanently get rid of back pain?

S shaped spine on Left. J shaped spine on right

S shaped spine on Left. J shaped spine on right

Unbeknownst to most who live in the western world, there are several cultures around the globe where the problem of back pain barely exists (if at all). There is such a tribe in the center of India where they reported basically none at all. The discs of their spines regarded few signs of degeneration as people grew older.

Many statues that you may see when looking at ancient Greek cultures display a J-shaped spine as opposed to the S-shaped spine we see in modern western cultures. The statues’ backs are almost completely flat until the very bottom, where it bows out so the buttocks are behind the spine.

A well-known acupuncturist from Palo Alto, California believes that she may have discovered why they report significantly less instances of back pain. She’s trekked around the globe studying cultures with few accounts of reported back pain. She studied how they sit, stand, and walk. Today, she is sharing her conclusions with back pain sufferers in efforts to help people across the United States.

Around 20 years earlier, Esther Gokhale began to have issues with her back after she’d been pregnant with her first child. “It was an excruciating pain. I could not sleep at night,” she claimed. “I was going for walks around the block every two hours. I was completely crippled.”

Surgery on spine - actual operation

Esther had what is known as a herniated disc (A condition which refers to a problem with a rubbery disk between the spinal bones). Eventually she needed to have a surgical operation to rectify it. However, after about a year, she had another herniated disc. “They wanted to conduct another another surgery on my back. You do not want to make a habit out of back surgery,” she says.

Being fed up with the pain and surgeries, Esther needed a permanent remedy for her back pain. She was not swayed Western medicine could provide it. Esther began to think outside of the box. An idea came to her: “Visit cultures where they aren’t experiencing these crippling problems and find out what they are doing differently.”

So Esther researched discoveries from anthropologists, like Noelle Perez-Christiaens, which assessed postures of these indigenous cultures. Likewise, she researched physical therapy techniques, like the Feldenkrais Method and the Alexander Technique.

During the following ten years, Esther traveled to populations around the globe that are distant from modern, Western life. Esther traveled to Aboriginal tribes in Australia, small fishing villages in Portugal, the mountains of Ecuador, and remote tribes in West Africa.

Aboriginal tribe Australia

“I visited villages where every child under age four was crying because they were scared to see somebody with white skin — they had never seen a white person before,” Esther says.

Esther had taken video and photo of people that sat on the ground weaving, walked with buckets of water on their heads, or collected firewood for hours.

“I have pictures in my book of two women who worked seven to nine hours everyday, bent over, gathering water chestnuts,” Esther said. “They’re actually quite old, but the truth of the matter is they don’t have any back pain.”

Esther attempted to find out what all of these different peoples had in common. The very first thing that arose was the curvature of their spines. They have a regal-like posture that it is quite compelling, and it is very different from American’s spines.

When you view the shape of an American’s spine from the side, it is shaped like the letter S. It bows outwards at the top and inward towards the pelvis.

However, Esther did not see the S-shaped spine in people who do not have pain in their back.

“That S shape isn’t natural,” Esther says. “It is a spine with a J-shaped that you want.”

Da Vinci Anatomy DrawingAs a matter of fact, if you take a look at depictions from the works of da Vinci, or even a book from Gray’s Anatomy circa 1901, the spinal column is not at all like a deeply curved S. It is quite a bit flatter down to the pelvic area.Near the pelvis, it bends outward to push the buttocks out. Again, so that the spinal column appears more like a J than an S.

So Esther conducted several exercises (as we discuss toward the end) to force her spinal column into the ideal J shape. Over the course of doing these simple exercises and maintaining proper postures as much as possible, he back pain actually subsided completely.

Then Esther also realized she had the potential help others as well. She developed this set of exercises into a routine anyone could follow, wrote an entire book about it, and even started a studio in the downtown Palo Alto area to teach classes.

Moreover, she has helped Matt Drudge from the Drudge Report and YouTube CEO Susan Wojcicki. She has even taught classes at Facebook, Google, and companies around the US. In Silicon Valley, she is referred to as the “posture guru.”

Every year, doctors from around the Bay Area refer numerous patients to Esther. Dr. Neeta Jain is one of them, an internist working at the Palo Alto Medical Foundation.

Yoga For Back Pain?

She puts Esther’s techniques in the same category as Pilates and yoga for back pain. The fact that her techniques haven’t been testing in a clinical trial doesn’t bother her at all.

“If people are discovering things that are helpful to them like yoga for back pain, and it isn’t doing any harm, then why should we have to wait for a trial?” Jain asked.

“The J-shaped spine is what you will see in statues of Greek gods and goddesses. It is also what you see in young children. It is good design,” Esther says.

However there still is a big looming question here: Is Esther right? Do people in Western cultures just don’t know how to stand properly anymore?

Scientists just do not know yet, says Dr. Mummaneni, a neurosurgeon at the University of California, San Francisco’s Spine Center. There is yet to be a conclusive medical study on traditional cultures to understand why some report lower numbers of back pain cases, he says. The fact is, science has yet to document the shapes of their spines.

“I would love to go and take X-rays of indigenous peoples and compare it to those of the Western world,” Mummaneni said. “I believe that it would be quite helpful.”

However there are a many reasons why postures of Americans, along with the shape of their spinal column, might might vary from those of indigenous cultures, says Dr. Mummaneni. To start, Americans tend to be much taller and heavier.

“Lets say you have a quite a bit of fat built up in the belly. That would likely pull the weight forward around the lower lumbar or bottom of your spine,” Dr. Mummaneni said (read here how to correct this). “This would force the spine to bend, so people that are thinner in physique most likely have less of a curvature” hence they are more likely to have a spinal column that resembles a J rather than an S.

Westerners, especially Americans, are also not quite as active as those in traditional cultures. “I think especially the sitting down and sedentary lifestyle leads to a lack of muscle endurance and tone. This furthermore leads to a lack of postural stability due to the muscles tending to get weaker” says Mummaneni.

abdominal-strengthMost people know that having weakness in the ab muscles can quickly lead to back pain. In fact, Mummaneni claims that strengthening the core muscles may just be the very secret to Esther’s and all indigenous cultures’ resolution of back pain.

To put it another way, it is not specifically that the spine shaped like a J is the ideal spinal shape or even the healthiest. It is what actually goes into that J shape of the spine that makes the difference. “You must make use of abdominal and back muscle strength to get your spinal column to resemble this J shape,” Say Dr. Mummaneni.

So Gokhale may have somehow discovered a method to teach people to reinforce their core strength building routines without them ever even knowing it.

“Yes I certain believe think you’re correct,” say Mummaneni. “You are absolutely not going to go from the S shaped to the J shaped spinal column without presenting solid muscular strength in your core, and I believe that is the very key here.”

So traditional peoples around the globe do not have some sort of cure-all for preventing or relieving back pain. They just have strong abdominal muscles. Likewise, their lifestyle forces them keep them strong even as they grow older.

Esther’s Five Techniques For Improved Posture And Reduced Back Pain

Try these exercises while you are sitting at the dinner table, working at your desk, or walking around (or watch the videos from the Yoga Burn system).

  1. Shoulder roll: Americans tend hunch forward letting their shoulders droop where our arms are in front of us. This is not how indigenous populations carry their arms, says Esther. To remedy this, slowly pull the shoulders up, push them back and then let them drop like a shoulder roll. You should feel a bit of a stretch in your collar bones. Now your arms should hang by your side with your thumbs pointing outward. “This is the way all your ancestors parked their shoulders,” Esther says. “This is the natural architecture for our species.”
  2. Lengthen the spine: Adding more length to our spines is quite simple, Esther says. Careful not to arch your back, take deep breaths in and feel your self growing tall. Keep this height as you exhale. Breathe in and keep repeating this to grow even taller and keep that new height as you exhale. “It takes some effort, but it really strengthens your abdominal muscles,” Esther says. An inversion table is another way to stretch out your spine.Gluteus Medius muscles and surrounding anatomy
  3. In several indigenous cultures they squeeze their gluteus medius muscles every single time they take a step. That is one reason why they have such prominent buttock muscles that help to support their lower backs. Esther claims you can start developing the same type of butt by contracting the buttocks with every step you take. “The gluteus medius is the one you’re after here. It’s the one high up on your bum,” Esther says. “It is the muscle that keeps you perky, at any age.”
  4. Don’t put your chin up: Instead, add length to your neck by taking a lightweight object, like a bean bag or folded washcloth, and balance it on the top of your crown. Try to push your head against the object. “This will stretch the rear of your neck and allow your chin to angle down in a relaxed manner and not in an exaggerated way” Esther says.
  5. Do not sit up straight: “That’s just arching your back and getting you into all sorts of trouble,” Gokhale says. Instead do a shoulder roll to open up the chest and take a deep breath to stretch your spine.