Asana of the Month…

Get a Glow People!!!

It’s time tp get your blood circulating and boost your body for Spring with this revitalising posture

Forward Bend or Uttanasana with Clasped hands

Two-Fit-Moms-in-PrasaritaTo increase the stretch in the back of your legs, lean slightly forward and lift up a couple of centimetres onto the balls of your feet.

How to do it:

  • Stand with your legs wide and toes turned in
  • Interlace your hands behind your back with arms straight.
  • Exhale: bend forward from your hip joints and lengthen through the front of your torso
  • With straight knees, bring your hands towards the floor behind your back, while pressing your heels firmly onto the floor.
  • With each inhalation in the pose, lift and lengthen the front of your torso just slightly; and with each exhalation release a little more fully into the forward bend.
  • Let your head hang from the root of your neck and stay in the pose for 30 sec to 1 minute.
  • Take a deep breath before bringing your hands back onto your hips and pressing your tailbone down and into the pelvis. 
  • Stand up very slowly. Vertebrae by vertebrae. Head should be the last – to avoid dizziness
  • Repeat at least 4 times.

The Benefits:

This is one of my fav. postures. This calming posture helps lengthen hamstrings, calves, gluten and spine and strengthens your inner legs and knees. It stimulates blood flow and digestion and reduces fatigue.

Like the prayer hands variation, this pose is going to help you open up all the muscles in your shoulders, as well as creating openness and space in your chest. I love this pose because it also works to open up the biceps and forearms—muscles we tend to forget about when we are stretching.

Time Reversing – Beauty Fixes

Uncategorized | November 5, 2013 | By

The non-surgery NATURAL face LIFT
Beautiful ageless skin
 


When it comes to anti-ageing, we all know the importance of a good skincare regime – but beauty is more than skin deep. It starts with the very foundations of your face…the muscles.

As we age, these muscles naturally atrophy, resulting in that sagging and creasing the we automatically associate with AGE. That’s because, unlike the muscles of the body, our facial muscles are small and delicate, and difficult to exercise.
It’s important to treat the muscles in your face just like the ones in the body…like this, you will boost the health and appearance of your complexion – just like when you have a body workout – impressive huh…

There are over 50 muscles in the facial area including the mimic muscles and chewing muscles on both halves of the face. These muscles get tense and tighten or weaken and get flabby like any other parts of the body.
Lines and creases on the forehead and around the eyes and mouth get more visible and increase in number, facial volume decreases and features sag.

Through facial exercise, you can treat these and many other muscle-based health problems and age related changes in the facial region.

Physioterapist Leena Kiviluoma created a program for the muscles and facial area called MimiLift Facial MuscleCare which is a medical based system which allows you to become actively involved in your won health and beauty care, giving you control over your won body.
This program, consists of precise stretching and massage techniques and relaxing and strengthening exercises aimed at the mimic and chewing muscles.
The exercises not only tone your face, but also make your jaw healthier and reduce headaches.

 

As well as these exercises, stay out of the sun and have a good skincare routine to age-proof your face. Stick to preservative-free natural creams for a fresher, more youthful complexion!

Instructions:

  • Perform the procedures at firts 4-6 times a week, once or twice a day – you can do them whenever
  • After a few weeks, having achieved results, maintain doing it for at least 2-4 times a week
  • Perform the exercises slowly, carefully, smoothly and evenly
  • Concentrate on creating controlled, well coordinated and fluent jaw movements
  • Maintain a good upper body posture with the head well-aligned when doing the exercises
  • Focus on your jaw and your neck…Keep them relaxed
  • When performing manual resistance exercises, apply just a gentle and light resistance with your fingers
  • Repeat each exercise the recommended number of times. You can increase the repetitions if you want
  • All exercises should be painless.
1. Jaw-opening and closing with resistance
 
Place your thumbs firmly underneath the tip of your chin.
Open your jaw and resist the opening with your thumbs
Place your index fingers over your front lower teeth and gently resist the jaw-closing movement. Repeat 10 times.
 
This exercise strengthens the chewing muscles and jaw joints.
Tones the cheeks
 
2. Jaw forward thrust with neck stretch  
 
Move your lower jar forward and then upwards so you can extend your lower lip widely over your upper lip
Keep your jaw and lips like this and tilt your head slightly back
Tip of your tongue should be against the roof of your mouth
Lift your chest (sounds soo much like my yoga poses instructions)
Hold this position for 3-5 seconds
Return your head and jaw slowly to the neutral position
Repeat 5 times
 
Tones the jawline. Prevents and softens neck creases.
 
3. Forehead and eye lift
This combination helps to strengthen the frontalis and orbicularis muscles.
a) lift your eyebrows
b) close your eyes
c) open your eyes
d) lower your eyebrows
 
Make sure you concentrate on lifting the outer parts of your eyebrows in particular. Close your eyes firmly, without screwing them up
Repeat the whole sequence 10 times
 
This enhances facial muscle activity in functional patterns
4. Upper cheek lift
This basic exercise strengthens the cheek muscles.
Lift the corners of your mouth towards the ears. Maintain for a while in the extreme position before returning to the starting position. Concentrate on elevating the musculature covering your cheekbones. 
Repeat this at least 20 times
 
This enhances facial muscle activity in functional patterns
5. Mouth stretch
Stretching and chewing muscles from inside the mouth helps to plump up your cheeks.
Put your thumb inside your mouth.
Push the cheek outwards with the thumb
Push the cheek with the thumb alternately diagonally downwards, straight to the side and diagonally upwards.
Open your jaw slowly during every stretch and leave the jaw in the position where you feel the stretch best
Hold the positions for 10 seconds and return to the starting position between the stretches
Repeat the stretches on the other side
Repeat twice on both sides
 
Relaxed chewing muscles in the cheek area will give the cheeks the appearance of youthful roundness