To Peel or Not to Peel Working with Bridge Pose

by Baxter

Bridge Pose (from "Yoga: The Poetry of the Body")

I received this question a while back from one of our readers and thought today was the perfect day to address it:

“I often hear teachers instruct to come out of Bridge 'one vertebra at a time.' What are your thoughts on this? Is this healthier for the spine? Or is it in fact better to maintain the lower lumbar curve?”

It turns out that most of my first teachers would encourage just such an action when instruction for Bridge pose (Setu Bandha) with bent knees. In those days, I was practicing a style of yoga in which we would hold the poses for several minutes once in the shape of the pose. My instructors would often say to come up into Bridge one vertebrae at a time, as if your spine were taped to the floor and you were slowly peeling the tape off the floor. And they would suggest a similar action upon exiting the pose only in reverse: lower down slowly, one vertebra at a time, as if you were pressing the “tape” of the spine back onto the floor.

This way of entering or exiting Bridge pose is one of two basic ways I still think are valid and reasonable ways to work in the pose. The second way that I instruct entering and exiting is as follows: From Constructive Rest position (supine, knees bent and heels about 4 inches from your hips), establish the normal, slightly arched shape of your lumbar spine. Lift your hips straight up as you push down into your feet, like an elevator going up a few floors, maintaining the neutral arch of the lower back. To come down, lower your hips straight down, like an elevator returning to the lobby floor.

The obvious question would be what are the advantages to the two different ways of getting in and out of the pose? The Peel Method, as I call it, is particularly well suited to the generally stiff student who does not have any lower back problems, specifically, but not exclusively, lumbar disc issues. For the healthy, stiff student, this way of moving in and out of Bridge pose creates more movement in certain directions between the individual bones of the lower spine, a bit more flexion (forward bending) than extension. So you can create better movement in a stiff part of the body using the Peel Method. And it is a fine way to work with healthy students who have normal flexibility as well.

However, in my specialty Back Care class, where lots of students have bulging or inflamed discs or structures in the lower back, there may be some instability and/or too much mobility that can result in increased pain. In addition, flexion (such as in a forward folding, rounded spine) which as I mentioned above, happens with the Peel Method, could potentially worsen disc problems and even run-of-the-mill general lower back pain. So the Elevator Method provides more stability to the lower spine, as well as encouraging a more neutral or natural curve in the lumber spine. I find that almost all of my Back Care students can not only do this variation without pain, but also seem to benefit from the overall strengthening of the back body muscles that come form this particular back bend.

There will always be some students who are exceptions to the above recommendations, and so each individual has to try the methods out for themselves and see which feels better for their body and seems to have the overall desired effects from regular practice. And, as with all asana, there are certainly other creative ways to get in and out of Bridge, so playing around to find a new way of working in the pose can add some fun to your home practice as well. I personally like to mix up the way I enter and exit poses a bit, so that I don’t get stuck in a rut of doing things the same way each time. This way of varying things keeps my attention more clearly focused on the task at hand, so I am more present with my regular asana practice. And this cultivation of moment-by-moment awareness in my yoga practice has great benefit for my everyday activities as well. In this way, I can move beyond the mere performance of yoga poses and reap the deeper benefits that yoga has to offer. So, play around with Bridge pose this week and see what you discover for yourself.

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Characteristics Of Not So Good Personal Trainers

By Cathy Mercer

It is time to get healthy and fit but you need to hire someone who will be very helpful for you. There are too many of them that are available but you can not just trust them that easily. You have to consider and follow your gut busting instinct to know the fraud from the real deal. You can try the Chandler personal trainers for this matter.

Here are ways in knowing that a person is just magnifying the talk into greater extent and not worth your trust. Avoid the ones which can not provide you a single credential. These credentials are the evidences that a person was able to finish his study and is now ready to practice the field of expertise. Without it, he holds no proof.

Be alarmed when they can not give you a list of references. This list is consisted of clients that are under their program. Without it, then there is no proof that they have the knack in the field. It is important so you will know a little over view about the work he has done.

Avoid the ones in which they automatically hand out the seal of agreement on your first day of meeting. They could insist or endorse themselves. However, forcing you to sign it at the same day, same time, and same place, no can do. You just met and it is really rude if they force someone to be their client instantly. They have to gain the trust first before handing down the contract.

Some of them strongly insist the use of dietary supplements when you enrolled in their program. They may be good with this so called public relations and that is their own way of indirectly selling their dirty little lie so you have to avoid from getting ripped off. A beautiful body can be achieved through diet and work out.

Do not pick them if the advocate saunas and passive wraps. As a trainer, they should train actively. They should not leave you somewhere unattended. They have to see you every week to get the desired result as soon as possible.

If they keep bragging that their technique is the only thing that works, do not go for them. Though they have achieved a lot of desired results over time, you surely do not want to be commanded by a lousy boastful creature. That will not motivate you, rather, would just want you to prick them and kick them hard with your stiletto heels.

There are others who will again blow the horn that you can get the desired results instantly. You should take cautious with the people who keep saying theses things. Chances are, they are only magnifying the actual truth into balderdash just to gain more clients.

If you met someone who has all the qualities that are mentioned above, beware and bustle out from the room that you are in. There are a lot of trickery that are happening in exchange of earning money instantly. You should never fall into this kind of trap. Rather, choose the ones from Chandler personal trainers.

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Check out www.flexfitnessforyou.com for a summary of the advantages you get when you hire Chandler personal trainers, today. You can also get more information about an experienced fitness trainer at http://www.flexfitnessforyou.com right now.

Top Soy Protein Benefits You Should Not Dare Miss

By Tammie Caldwell

Food is a basic necessity. But other than satisfying hunger, it has also served to satisfy our desire for a great tasting delicacy. In fact, people who have developed this love for everything that tastes exquisite can be very delicate when it comes to dissecting the different aspects of the foods taste.

With the huge number of food shops at present, it is easy to go shop hopping and see which among the ones who are operating in our locality offer great food. Usually, the health factor fades away when we talk about delectable treats. Soy protein benefits are one of the top choices for those who are looking for avenues to have a healthier one included in their meals.

While there are a lot of people who can testify to the efficiency of this material, there remains critics who do not see it as a necessary part of the diet. Much more alternative. But if you are considering the idea of having it on board your meal plans, then knowing the following can help.

Reduced risk to diabetes and obesity. These dual disease is nothing new. In fact, we can see them as sister problems knowing that those who are obese are more susceptible to diabetes. These have plagued different countries and has now become a serious problem with the increased production of processed foods and the emergence of fast food chains. Taking soy proteins has seen as a way to control sugar levels.

Aid to pregnant women. More than ever, pregnant women have to be at their best health once they get pregnant. This will not only keep them feeling good but will also ensure the safety of the child that she is carrying. Soy is said to provide enough vitamin D for them. Those who are not fond of drinking milk and are very sensitive to sunlight are likely to benefit from this.

It facilitates absorption of nutrients from food. The kind of foods that you eat will greatly affect the status of your health. After all, the nutrients that they contain are those same things that you will be using to give energy to your body. Having soy protein is a good way to pull out all those nutrients from food and have them deposited in your body.

Decreases risk to cardiovascular problems. Day after day, someone or a number of people dies due to heart failure. This would not happen if the heart remains healthy. But with a high level of cholesterol, we see it taking the blow. The use of soy is said to reduce cholesterol level.

Its an efficient meat alternative. The rich level of proteins found in meat is the very reason why they are necessary for our daily diet. But this does not mean that they are the only source. Soy protein can fill in the role minus the risk of accumulating more fats present on meat.

There is no exception when it comes to practicing a healthy lifestyle. The younger you become aware of the need to do some movement, the better. This will help you strengthen your immune system even more to combat diseases. Know the options that you have and make sure to try them out based on what you need most.

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