Month: April 2016

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Two Minutes to Open Hamstrings

Do you experience tightness and limited range of motion in the backs of your legs? Do you sit a lot for work? Running and cycling can also lead to overly tight hamstrings. Why does it matter? Often tight hamstrings eventually lead to a tight stiff lower back amongst other complaints.

Tight hamstrings can seem impossible to stretch. But with patience and diligence, in just two minutes a day you can make a dramatic difference in your hamstrings range of motion.

IMG_0825All you need to get started is a yoga strap, two minutes, and something comfortable to lay on such as a yoga mat or blanket.

It is preferable to be warm before stretching. The ideal time being after a cardio workout, which includes walking. If you don’t have time, try doing a few bridges or squats before starting the hamstring stretch. Looking for a full-body workout?

Step 1:

Lay on your back with one leg stretched out on the floor and the other leg bent into your chest with the yoga strap placed onto the ball of your foot. Bring your attention to your lower back. You want to maintain a comfortable neutral spine, which means there is a small pocket of air under your lower back. Imagine a blueberry under your lower back, it is tiny, but you don’t want to squish it. Also be aware of the leg on the floor, you want it to stay straight and long. (As a modification, if you are very tight and getting into this position feels like a strain, bend your straight leg and place the foot on the floor, still be aware of the blueberry).

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Step 2:

Slowly straighten your leg up towards the ceiling being mindful of the “blueberry” from step 1. Hold the straightened position for 5 slow counts, bend and repeat two more times. On the third time straightening the leg, hold the position for 30 seconds to a minute.

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If your leg can’t go all the way straight that is okay. Focus on keeping your thigh over your hip (not letting it lower towards the floor) and gently squeezing the muscles above your knee.

Breathe!

Morgana Tessler is a Certified Orthopedic Personal Trainer, Yoga, Pilates, Meditation and Barre Instructor based in NYC. Morgana offers private and group fitness sessions. For more information visit www.morgana.nyc Facebook, Instagram

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Simple Meditation Practices

 

Find inner peace and calm even in the rush of New York City

© 2015 Stephen Ironside / Ironside Photography

You have likely heard about the many health benefits of a daily meditation practice. Perhaps you’ve attempted to meditate and found it challenging or even uncomfortable. You are not alone if sitting still with your eyes closed causes your already anxious mind to become more anxious! Our minds tend to think, problem solve and re-run details of our day making us feel overwhelmed and exhausted.

In order to quiet and calm your mind from its usual tasks you need to give it something else to focus on. The following are four of my favorite meditation practices. They are simple in their essence, focusing on the breath and being present in your body.

You only need 3-5 minutes to feel the benefits of meditation, and there is always 3-5 minutes in a day!

Getting Started:

Find a comfortable seat. Sitting cross-legged as depicted in most meditation pictures is not always comfortable. Experiment with sitting up on a pillow while cross-legged or sitting up on your knees. If these are not comfortable simply sit in a chair. It is important that you find a comfortable quiet place and that you can keep your spine lengthened.

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Meditation Practice #1: 

I am my inhale/I am my exhale 

From a comfortable seated position, with your eyes heavy or closed observe your breath moving in and out of your body like the rise and fall of the tide. As you breathe in, say to yourself in your mind, “I am my inhale” as you breathe out, say to yourself in your mind, “I am my exhale” Repeat.

Meditation Practice #2: 

Three part breath 

From a comfortable seated position, with your eyes heavy or closed begin to deepen your breath into your lower abdomen. Imagine an inner tube around your lower abdomen and lower back. Every breath expands the inner tube. Take several of these low “belly breaths” before allowing the breath to rise into your chest and upper back, eventually moving up into your head. Every inhale starts at the bottom and like a ripple moves up through your body into the top of your head. The exhale goes in reverse. Gently exhale your breath back down from the top of your head to your lower abdomen like a waterfall in slow motion.

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Meditation Practice #3:

Colors

From a comfortable seated position, with your eyes heavy or closed, think of a color that has positive associations for you or makes you feel good. Do not spend too much time picking the color, just go with what comes into your mind first and feels right for this moment. Imagine the air around you is the color of your choice and with every inhale you are breathing in your color, with every exhale you are breathing it back out into the world.

Meditation Practice #4:

Candle 

Light a candle in a safe dish where it can not be knocked over. Find a comfortable seat and focus your eyes softly on the flickering light of the candle. Let your breath become slow and deep. Allow the thoughts of the day to drift out as you instead focus on the gentle flickering of the candle light.

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