Lateral Bridge—External and Internal Obliques:
Start by lying on your right side with your right elbow placed directly under your right shoulder and your right forearm on the floor, perpendicular to your body.
Your left foot should be stacked on top of your right. Your knees and hips should also be stacked vertically.
(Refer to Figure: Lateral Bridge 1.)
Pull your navel to your spine and inhale. As you exhale, lift your legs and torso off the floor, supporting yourself on your elbow and right forearm.
Keep your feet, knees, and hips stacked vertically. Hold at the top briefly (Refer to Figure: Lateral Bridge 2.)
Then inhale as you lower yourself back down to the floor. Repeat for twelve repetitions on each side, working up to twenty-five repetitions on each side.
To be continued…
Strengthen Your Core
“If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.” Joseph H. Pilates
The trunk of your body, also known as your “core,” is what gives you most of your strength and equilibrium.
Your core is attached to your legs and arms, and includes both your abdominals and your lower-back muscles.
As a result, your body relies on your core for every move it makes. Strengthening your core, as you might imagine, is an extremely important component to a well-rounded fitness program.
Although strengthening your core can help you achieve a nice, flat stomach, it also provides many other important benefits.
You depend on your core muscles to do everything from swinging a tennis racquet to lifting the groceries.
The core is vital to your ability to walk, to stand, to lift, and to do just about anything you want to do. It is what enables you to bend over without falling, as well as jump and land on both feet.
A strong core is essential to stabilizing your body and keeping it in balance, and allows you to function athletically.
Keeping your core strong helps improve your posture, making you look and feel taller, stronger, and more coordinated.
A strong core also helps you move gracefully and is instrumental to preventing lower-back pain and injuries.
Finally, exercising your core aids digestion, improves bowel function, and reduces incontinence.
Core Anatomy 101
In order to properly strengthen and firm your core muscles, it’s important to exercise all of the following muscle groups:
1) Rectus Abdominis: These are probably what most people would refer to as the “six-pack” or the “upper and lower abdominals.” They start at the point where the rib cage meets (also known as the sternum) and ends at the pubic bone. These muscles specifically help flex the spine and support bending and rotation.
2)External Oblique and Internal Oblique Muscles: These are two groups of muscles that work together.
The external oblique muscles stretch from the side of your rib cage and extend down to the hipbone, while the internal oblique muscles are attached from the bottom of the rib cage down to your pubic bone.
In essence, these muscles “wrap” your torso and provide you with stability when you twist, turn, and lean.
3) Transverse Abdominis: These muscles reside beneath all of the other abdominal muscles. They are very deep and are hard to reach with conventional crunches.
Yet, they are extremely important in maintaining a healthy core. They are instrumental in stabilizing your core and spine, and help prevent injury when you lift heavy objects or exercise.
4)Lower Back: The deep muscles of the lower back are responsible for keeping the body erect when sitting or standing.
The erector spinae muscles are the strongest muscles in the back and take on most of the work. In order to strengthen your core, you can take an abdominals class or core exercise class.
Also, you might want to try Pilates, which tends to focus heavily on developing core strength, as well as the overall strength and flexibility of your whole body.
Or you could just do some core exercises at home. The good thing about core training is that, other than a mat, you don’t really need any equipment to exercise your muscles.
Sample Core Exercises Just as with strength training, there are hundreds of exercises you can do to strengthen your core.
The following sample exercises target each of the muscle groups mentioned earlier. All four of these exercises can be done on a mat on the floor.
The Basic Crunch—Rectus Abdominis: Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. (Refer to Figure: Basic Crunch 1.) Do not lock the fingers or use your hands to lift, but instead use them to lightly support your head. Throughout this exercise, keep your head and neck relaxed and your navel pulled toward your spine. Inhale. As you release your breath, lift your shoulder blades off the floor by squeezing your rib cage toward your pelvis (imagine your rib cage sliding toward the pelvis). (Refer to Figure: Basic Crunch 2.) Once your shoulder blades are a couple of inches off the floor, pause and then inhale as you lower back down to the ground. Repeat for twelve repetitions. Work up to twenty-five repetitions.
To be continued……
Peace Peace Peace
You search and search and search…
What is it you are really searching for…?
The right job?
The right partner?
The right home?
The right family?
The right amount of money?
All of these and anything else you can think of are byproducts of the real thing that you are searching for… PEACE.
That is what all of our Spirits are searching for, because it is our natural state…
When you realize and accept that your only mission while you are here on this amazing journey is to BE PEACE and EXTEND PEACE, then and only then will you find it.
And it is then that you will begin to attract and manifest everything that creates more peace in your life.
It is incredibly valuable here to remember that as the Law of Reciprocity says: we only get what we give in this life.
What have you been giving?
Have you been giving peace to others and to the world?
First be still and find that still small point of peace within you. It is there…
There are many ways that you can give and extend that peace in the world.
Use your imagination or ask for opportunities to extend peace to show up for you.
Say YES if… you will BE PEACE & EXTEND only PEACE Today!
Why do you feel wonderful and fresh when you go outdoors, or when you walk on wet, green grass?
Or when you laugh, or rise in love (as against ‘falling’ in love)?
And on the flipside,
why do you feel everything is dark when you feel depressed?
Answer is you need Grounding….
How do you improve the energy in your house?
What are the factors that convert a house–a physical structure-into a home, which is an emotional entity?
Does the arrangement of the furniture play a role?
How about the colour of the rooms?
How do you find out if the energy is flowing correctly in your home?
If there are frequent quarrels in your house, has that got to do with the energy of the place?
Why are some homes so warm and inviting while others so repulsive?
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Enjoy Time Alone
“I restore myself when I’m alone.”
Life is hectic. Our days are filled with so many of the “have tos” that we feel there’s no time left for the “want tos.”
Further, spending all our time with others doesn’t give us the ability to hit the reset button and decompress.
Leaving little to no time for ourselves or for the things that are important to us can lead to unmanaged stress, frustration, fatigue, resentment, or worse, health issues.
Building in regular “you time,” however, can provide numerous benefits, all of which help to make life a little bit sweeter and a little bit more manageable.
Spending time by yourself gives you the ability to reflect on those things that make you who you are.
Alone time allows you to enjoy hobbies, explore new passions and reignite old ones, and set goals to create the life that you want.
Unfortunately, many individuals struggle with reaching goals due to an inability to prioritize their own needs.
Alone time, however, forces you to take a break from everyday responsibilities and the requirements of others so you can dedicate time to move forward with your own goals, meet your own personal needs, and further explore your personal aspirations.
It helps break up the monotony so you can feel the thrill of living and a lust for life.
Time alone gives you fresh perspective by affording you the opportunity to clear your mind and weed through the clutter of the day.
Clarity of thought allows you to get to the heart of what is important to you, without any external influence.
This enables you to be more decisive and to make decisions based on your own belief system without any distractions.
Although many people struggle with being alone and find it uncomfortable, getting over the discomfort can help build self-confidence and independence.
It also helps you to become more self-reliant so you more easily trust your instincts and the choices you make.
Over time, you’ll feel empowered to make better decisions and to have better control over your life.
Finally, spending time alone helps you to better manage stress. It allows you to take a step back, take a deep breath, and let go of some of the stress and pressure you experience on a daily basis.
The ability to manage daily stress is vital to your overall outlook, but it is instrumental to your physical well-being as well.