Runner & IT bands (Article by SQY)

Article by Singapore Queen of Yoga which she will appear on July Seminar, have you registered?

In the recent years, running is getting very popular in Singapore.

If you are one of the regular runners, often suffer from the tightness caused by over-stressing & overusing the leg muscles. This tension limits your ranges of motion and can lead to injuries.

The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. It functions primarily as a stabilizer during running & can become irritated from overuse & inflamed.  

Runners usually describes pain on the outside part of the knee or lower thigh, often worsened by going up or down stairs, or getting out of a car.

To relief the tightness of this muscle, practice this pose will work on the outer hip, & stretch this muscle and it is also a deep hip opening pose.

Tips: Before I go run, I will apply direct lavendula and marjoram a drop on knee and ankle[fights inflammations and relax muscles elasticity] . After run, at night, I will use 3 oil method (www.bryanomhealth.blogspot.com) massage legs. It makes whole lots of different.


 

Beginner :Be gentle with yourself, and go no further than your hip and groin muscles can afford. While you are learning this posture, you can put a block or towel under the hip of the front leg. The aim is to keep the hips even so give your body the support it needs to express the pose. Always keep your hip square (do not tilt your hip!)

Advanced: To go deeper, you can slowly bring your elbows on the floor & follow by the chest down. Stretch out your both arms to the front on the floor. 



 Notes : 

• Stay in the pose for about at least 3 mins with your eye closed.  
• A drop of lavender oil on palm rub warm and press ur your forehead (印堂）for 10 seconds & inhale & exhale deep to your chest.
• Listen to your body & stopping when the muscles begin to start gripping & contracting.

{ When doing this stretching, you try put healing trees oil on bottom of feets, u can feel the different too}
Once the time is up, at the end of 3 mins or more, you might be surprised to find yourself much deeper than when you've started!

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Qi Flow - Upper Body

Looking around & observing people when travel by MRT / buses / public places, more than half of the crowd are looking at their smartphone including kids!

Are you one of them?  Frankly, I am!

First GUARD yourself with

Cotton/ tissue : 1 drop lavendula, 1 drop lemon and 1 drop peppermint. This combination protect a person's QI and boost immune system .

www.omhealth.com for oil details;

When looking at the phone (playing game, checking emails etc), the head is bending down.  If we stay in this position for long time, the back of the neck follow by the shoulder will get tighter & stiff.

The bad energy (Qi) will trap in our upper part of body after looking at the computer or phone for long. There are may postures to open our shoulder and release the tension & allow proper blood flow (Qi flow) to the upper part of the body all the way to our finger tips

Wall Plank



Steps by Steps :

• Drop Bryan's 5 elements oils on the wrist & rub them together. Place your wrist near your nose & inhale softly with your eyes closed. Serious case can add healing trees oil at base of foot.
• Stand in front of a wall at arm’s length. Reach forward from your shoulders and place your palms on the wall, fingers wide open, middle fingers pointing straight at the ceiling.
• Firm your fingers into the wall & spine parallel to the floor & folding wrist. Eventually you’ll come to an L-shape as seen here. 
• Slowly let go your head & it will naturally move forward (like hanging). 
• Feel the gravity pulling your body weight down to the floor & getting heavy.  Sensation slowly coming from the shoulder blade & upper body including your fingers. Some may also feel the back of your legs (for tight hamstring)
• If you can’t get there today without feeling pain or rounding in the lower back, bend your knees and maintain the proper spinal alignment.
• When into the pose, close your eyes & hold it for min 3 minutes depending your endurance level

Cautions :

When releasing from pose, do it very slowly to allow the blood moving downwards from the head after holding forward for a while.

 

Enjoy ! And this posture improve skin radiance. Do it after hydrating mask omhealth is extremely good.

Finding Time to quiet your mind & Breath (By SQY)

Do you ever hope that you can have more time in a day for yourself?
Time forever not enough ? (Money also not enough? hehehe). There are so many you need to do in a day!  

Do you know your mind runs a mile a minutes even when you think you are NOT thinking! 

When we are awake, we keep ourselves busy with daily activities &  only rest our eyes for longer hours when we go to bed (most of us bring worries with them to bed too...)

Our mind is just like a storage harddisk in a computer, we cant overload it with many things till it crushed & all data & memory gone!

Why we always keep our mind so busy all the time & not allow them to rest?


Oil combination for quiet the mind: Lavendula 1 drop, rose geranium 1 drop and Lemon 2 drops in tissue put near you or pocket. Calm mind immeditaely

Meditation is not related to any religion, is about breathing with your eyes closed to bring your mind (brains & memory) & body (physical) as ONE to stay focus!

The only moment when your can settle down the mind is to close your eyes for a minute. 

Let it calm & quiet.

• In the MRT / Bus : 
• While standing or sitting, keep your spine long & tall
• Slowly close your eyes & listen to your own breath & feel the air coming in & out of your nostrils.
• Slowly feel your tummy moving as you breath all the way down from your nose
• Do keep the breath LONG & DEEP, SOFT & SMOOTH!

• In your workplace :
• Move your buttock all the way back to the chair so that your spine is resting comfortable tall & long.
• Place your palms on your thighs & elbows will naturally bend by the side of your body and relax your elbows
• Gently close your eyes & listen to your own breath (learn to filter all the noises around you).

Always remember : Do keep the breath LONG & DEEP, SOFT & SMOOTH! Spine Long & Tall!

You can do it anytime, anywhere eg in between advertisement when watching TV at home! 

Happy Breathing!

Tips : Use bryan laoshi oil :

Bryan Lao Shi teaching SIA meditations without religion

1 drop of Healing Tree Oil on your wrist, (for grounding), rub your wrists together & gently cup your eye & breath in & feel it!

Lung - Yin Organ (by SQY)

When i first saw this symbol, i relates it to religion, but in my learning path as yoga practitioner, i started to understand the hidden meaning within this symbol, that is about the Yin (阴） & the Yang （阳）which is closely related to our life!

Yin & Yang Symbol

Yang represents Sun, Male, or anything that is Bright, Energetic, Movement, etc.

Yin represents Moon, Female or anything that is Dark, Slow, Stagnant, etc.

So there is always Yang within Yin, Yin within Yang




Our organs also classified into its Yin and its Yang.

Lung is one of the Yin organ in our body, its partner organ ie Yang is Large Intestine.

All of us know the basic function of the Lung is about breathing. When we breath, Qi (气）moving in & out of our body through nose (sometimes mouth) and this is how the energy circulate to keep us alive.

During our day, we involve in activities (ie Yang) and feel tire after too much Yang. Hence, we need to replenish our Qi by resting our body (ie Yin).

There are many ways to nourish your Lung's Qi,  You can try this before you go to bed or whenever you feel tire after long day of work.

If u combine the 5 organs oil before this breathing exercise, u will receive multiple claming effects with calmness at heart and boost skin immune system

Before this yoga, Rub healing trees oil at sole of both feet (nerves ending will soothe the 5 YIN organs) .Than 2 drops lavendula vera on ur palm warm both palm and rub ur neck abit. And u are ready.

• Resting your UPPERBACK & head on blanket or yoga block so to lift your chest slightly higher. 
• Adjust the height (as long as you feel comfortable resting), allow legs comfortably to the front 
• Bring your arms above your shoulder, remember NOT to force your arms touching the floor if your shoulder is tight.
• Slowly close yr eyes (you can play some relaxation music) 
• Feel the changes & sensation in yr arms and shoulder after 1 or 2 mins. 
• Allow your breath moving from nostril & down to your belly (remember not forcefully) & feel the movement of.your chest and stomach.

Written by Singapore Yoga Queen for dangdanghealth and verified by bryan lao shi.

this blog is an extension of www.bryanomhealth.blogspot.com