Yoga Challenge - December 2022

About Kru Ann

 

โยคะเปลี่ยนชีวิต ❤

"ใครฝึกโยคะ แล้วเปลี่ยนชีวิตตัวเองยังไง มาแบ่งปันกันน๊า"

วันนี้มีเรื่องมาเล่า..เป็นเรื่องราวการเข้าสู่ โลกของโยคะ ของแอนเอง

1. ก่อนที่จะมาฝึกโยคะทำอะไร?
- เอาแบบฉบับย่อๆ แอนเป็นวิศวกรสาวโรงงาน ผ่อนคลายร่างกายด้วยการเดินทาง ท่องเที่ยว โดยเฉพาะทะเล ในช่วงวันหยุด ไปเกือบทุกอาทิตย์ ชีพจรลงเท้าสุดๆ กิจกรรมคือ chilling, hangout ไม่ได้ออกกำลังกายใดๆเลย 😅 หลังจากนั้นก็มีจุดเปลี่ยนของชีวิตที่อยากมีสุขภาพที่ดี อยากออกกำลังกาย และเดินไปเจอคนเต้นแอโรบิค และเต้น Line dance ที่สวน ได้เข้าร่วมกับพี่ๆ น้องๆ คือสนุกมาก ได้เหงื่อ ได้สุขภาพ ดีต่อใจ 🥰 ทุกวันนี้ก็ยังไปเต้นอยู่นะ (ไว้จะเอาคลิปมาแชร์) ☺️
- หลังจากที่ได้ลองเต้นแอโรบิคในช่วงวันหยุดก็รู้สึกว่าแค่ 2 วันในการออกกำลังกายต่อสัปดาห์อาจจะไม่พออยากทำอะไรในช่วงหลังเลิกงานเพื่อเป็นการผ่อนคลายสมอง เลยมองหายิมแถวๆบ้าน เข้าคลาสเต้น ต่อยมวย สนุกสนานกันไปช่วงนั้น

2. มาฝึกโยคะได้ยังไง?
- หลังจากที่สมัครไปที่ยิม ในยิมก็มีคลาสของโยคะ เห็นคนทำ Head Stand แอบส่องดู โห....ทำไมเขาแข็งแรงกันจัง เอาขาขึ้นไปชี้ฟ้าได้ด้วยหรอ
ส่องดูอยู่นานอยู่ จนตัดสินใจว่าไหนลองเข้าไปดูซิว่าโยคะมันเป็นยังไง
- นี่เลยคือจุดเริ่มต้นของการที่เขาฝึกโยคะครั้งแรก

3. แล้วรู้สึกยังไงในการฝึกโยคะครั้งแรก
- จำได้แค่ว่าตัวตึงมากกกก ด้วยเป็นคนเดินหลังค่อมเวลาเข้าท่าก้มพับตัว หลังนี่โค้งนำไปเลย
เข่าก็งอเพราะว่าตึงแฮมสตริงมาก งานหลังนี้อย่าให้พูดถึง
- เข้าครั้งแรกบอกเลยว่าระบม ไม่คิดว่าโยคะจะได้ใช้กล้ามเนื้อเยอะขนาดนี้

4. แล้วทำไมถึง ฝึกโยคะ มาได้ต่อเนื่องจนถึงทุกวันนี้
- พอได้ลองในครั้งแรก ก็แอบกล้าๆ กลัวๆ อยู่นะ แต่ก็ให้โอกาสตัวเอง ลองอีกสัก 4-5 ครั้ง สิว่าเป็นยังไงบ้าง บวกกับได้มีเพื่อนที่ยิมด้วย ก็ชวนกันมาฝึก แล้วก็เห็น ความพัฒนาของตัวเองขึ้นเรื่อยๆ ร่างกายเริ่มเปลี่ยนไปในทางที่ดี การหลับ ระดับการผ่อนคลาย ดีขึ้นมาก ร่างกายสตรองขึ้นอย่างเห็นได้ชัด คลาสเต้นแทบจะไม่ค่อยได้เข้าเลย เข้าแต่คลาสโยคะ
- เมื่อได้ลองเข้าสายนี้แล้วบอกเลยว่าเข้าแล้วออกยากมาก เพราะโยคะมันดีมากทั้งต่อร่างกายและจิตใจจริงๆ
- พลังงานบวกๆเกิดขึ้นได้ในโลกของโยคะ ได้ฝึกเหมือนได้เติมพลังงานเข้าไป ไม่ใช่ได้แค่กับตัวเราเองแต่ยังส่งไปถึงคนรอบข้าง มันดีต่อใจมาก 

และนี่คือจุดเปลี่ยน จากคนที่ชอบเที่ยวเดินทางแทบทุกอาทิตย์ มาเป็น สาวโยคะที่รักสุขภาพ อยู่ติดบ้านไปเลย

เขียนซะยาวเลย จะมีใครอ่านจบไหมนะ ?!?

แล้วเดี๋ยวจะมาเล่าเส้นทางของการเป็นครูโยคะ ให้ฟังต่อนะคะ

🎞 Basic Yoga Practice

#โยคะพื้นฐาน #basicyoga #โยคะเปลี่ยนชีวิต #warmupset #ก้มแอ่นบิดเอียง #catcow #downwarddog #ไหว้พระอาทิตย์
#kruannasanasyoga
#ครูแอนอาสนะโยคะ #โยคะเปลี่ยนชีวิต #ครูโยคะ
#โยคะนนทบุรี #โยคะปทุมธานี #โยคะกลุ่ม #โยคะไพรเวท

Yoga Chair

Yoga has been around for more than 5,000 years. It is estimated that nearly thirty-six million Americans practice yoga, an increase of more than fifty percent over the past four years. 

Chair yoga, on the other hand, was developed by yoga therapist Lakshmi Voelker in 1982. Practiced sitting on or standing with a chair for support, it is considered beneficial for any fitness level, from seniors to those recovering from an injury.

Using a chair provides stability, safety, and greater range of motion.  Additionally, the support makes it possible to hold poses longer. Various poses and flows are targeted to build muscle and tone the body. 

Silver Sneakers yoga instructor Olivia Ebsary, who teaches chair yoga at North Presbyterian Church in Williamsville, says, “In chair yoga classes, people do all kinds of postures and use chairs as a prop.” She believes that regular chair yoga practice offers all the benefits of traditional yoga.

“Everybody can do yoga, but not everybody can do every kind of yoga. Chair yoga is typically [enjoyed by seniors or those rehabbing an injury],” says Ebsary, who acknowledges that practitioners with limitations need to find a way to work around them and listen to their bodies. “Any pose we do in traditional class, we can do in chair yoga class.”

Ebsary’s chair yoga class starts with practitioners seated in chairs. They then stand and use the chair for balance. There is no floor work. The instructor focuses on what she calls “muscles of independence,”  the muscles that “help us get off the toilet, off a chair, get out of bed, and go on with the activities of daily living.” We tend to slump forward as we get older, which causes chest and back muscles to weaken; Ebsary recommends poses that “strengthen  legs and back and create good posture, like goddess pose or warrior poses. Posture and balance are huge for seniors.”

Studies show chair yoga is ideal for those suffering chronic pain, carpal tunnel syndrome, osteoporosis, and multiple sclerosis. It can also benefit people of any age recovering from surgery or injuries that prevent practicing traditional yoga poses. Chair yoga meets the body where it’s at.

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Yoga Strap

Straps are mainly used for stretching so that users achieve wide range of motion. Even people who stretch their legs while doing sitting poses can benefit from these straps. One technique is to grab both ends and pull it towards them while leaning into the pose. Also, yoga mats and blocks can be used with straps so that users change their positions more easily and have gentler contacts with the floor. Based on the kind of pose, the strap is fitted underneath the buttocks, knees or hips.

A D-ring is a metal ring in the shape of the letter D. D-ring and cinch buckles are adjustments commonly used at the end of straps that can extend to 6 feet in length. A strap is usually adjusted by shortening or lengthening it so that it suits the user’s preferences. The poses and stretches brought about by users effectively decrease tension and increase flexibility.

To increase balance and firm muscles, the strap is used in upright poses. Arms also benefit from this strap. A deep stretch is achieved by pulling it in opposite directions. Users should change their arms a number of times and hold poses for several seconds on every side.

Yoga straps of different sizes are used in different types of yoga. When the exercise level increases in difficulty, the strap becomes more useful. Challenging yoga poses are obtained by holding the straps and trying to stretch them longer. The straps help people reach the most difficult yoga levels, so these straps are thoroughly rewarding devices.

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Yoga Wheel

A yoga wheel is a circular shaped yoga accessory that is designed to release tension and aid stretching so you can improve your flexibility and work deeper into your yoga poses.

Who Invented The Yoga Wheel.

This highly underrated piece of equipment was first invented in 1978, by Sri Dharma Mittra to loosen the muscles of the back, realign posture and support arching of the back. After crafting handmade yoga wheels for a few years, Mittra turned to creating the wheels from plexiglass. He experimented with his yoga wheel invention daily whilst practising yoga in his studio, after offering his wheels for use by those who attended his yoga classes, they soon caught on and those from near and far were after their own personal yoga wheel.

Mittra’s son, Dov, commercialised his father’s yoga wheel, making the Mittra Dharma Yoga Wheel available to purchase worldwide. Dov experimented with plastic, cushioned, and wooden wheels of varying size. Mittra’s wife, Eva, even designed a half-wheel to benefit seniors who need extra support during yoga.

How To Use A Yoga Wheel.

A yoga wheel, often referred to as a yoga back wheel is primarily used to massage the spine. To use it place the yoga wheel directly behind your back, parallel to your spine, use your hands to gently hold the wheel in place.

Inhale, and as you exhale lean backwards, and remove your hands from the wheel, rolling your spine over the arch of your yoga wheel. Move your body up and over the yoga wheel as you work into the backbend.

What Makes A Good Yoga Wheel.

You don’t need to invest a whole lot of money for a great yoga wheel, however there are a few things to look out for to make sure you get the right one for you. Firstly, choose a cork or sturdy plastic based yoga wheel. Cork is great for it’s non-slip, sweat proof properties, whilst plastic is brilliant for providing that extra level of padding. You’ll also want to ensure your yoga wheel is lightweight and of medium size so that you can comfortably roll your body over the arch of the wheel.

Here at Yogi Bare we have three ergonomic yoga wheels designed to fit with the shape of your spine. The wheels come in a range of materials and designs, with one being wooden with a cork outer layer to prevent slipping and improve comfort. This 5 star rated cork yoga wheel has been created to improve flexibility and spine health, enhancing posture and confidence when moving in and out of backbend poses.

The Cosmic Yoga Wheel and Tropical Yoga Wheel from the Yogi Bare collection both have a TPE padding on the outer surface which softens with pressure, providing a soft surface for your spine to rest against. The strong plastic structure to these yoga wheels means they are sweat proof, and a quick wipe after your yoga session will bring your wheel back to new! 

All 3 yoga wheels have a diameter of 33cm, a width of 13cm and a depth of 1.6cm.

Yoga Wheels Work For Back Pain.

Yes! If you are experiencing back pain, one of the most beneficial exercises you can do is yoga using a yoga wheel. 

Rolling your back along your yoga wheel will help to alleviate pain, massaging any kinks or tight muscles out from your back. The massaging motion will help to relax and recover your back, strengthening your spine and core.

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Yoga Block

A yoga brick or yoga block is a smooth block of wood or of firm but comfortable material, such as hard foam rubber or cork, used as a prop in yoga as exercise.

The use of wooden bricks to assist in alignment was introduced by B. K. S. Iyengar, founder of Iyengar Yoga, and has spread to practices such as Restorative Yoga and Yin Yoga.

History.

B. K. S. Iyengar, who founded Iyengar Yoga in the 1970s, introduced the use of yoga props including bricks and straps to assist his students towards correct alignment in the asanas. He recommended that yoga bricks be similar in size to a house brick, 9 x 4.5 x 3 inches (22.5 x 11 x 7.5 cm) in size. Iyengar yoga institutions sell unbranded props such as bricks, belts, bolsters and blankets.

Considerations.

Willgress, writing in The Independent, states that the key considerations are the hardness of the material, which influences the comfort and support they provide; size and weight; and appearance. Some brands, such as Lululemon, also provide "motivational messaging" on both the packaging and the actual block.

Practitioners may choose to own only a single block, but some asanas require a block under each hand, or a stack of two blocks, so purchasing a set of two may be practical and economical on shipping costs.

Materials.

The earliest yoga bricks were made of wood, providing excellent support and durability but relatively little comfort. They are hard, often heavy, expensive, and tend to become slippery when wet. These considerations led to the development of yoga bricks in other materials, and to the marketing of hollow wooden blocks, which are lighter but more costly and less durable. Woods used include hardwoods like birch and maple, and softwoods like pine; hardwood blocks are heavier (up to about 2.5 pounds or 1.1 kg) and more durable than those made of softwood. Lightweight wooden blocks made of balsa are available from some manufacturers. Bamboo blocks are durable, but relatively expensive.

Cork is a natural material, making it an attractive choice for yoga practitioners concerned about ecological impact. It provides good grip, and since it is naturally waterproof, it usefully resists absorbing sweat. All the same, they do eventually absorb odours, and they also tend to crumble with use.

Foam plastic or rubber blocks (often EVA foam) are lighter than cork, ranging between 200 and 400 grams (7 to 14 ounces), so are convenient to carry around, and they are often inexpensive, so they are widely used by yoga studios.Those of relatively soft foam are comfortable to sit on, but provide less support for other parts of the body as may be needed in the more advanced asanas.

Manufacturers such as Manduka make recycled foam blocks, offering the combination of a light and strong prop with a low ecological impact.

Size and shape.

The yoga teacher Benna Crawford notes that brick and block are usually synonyms for the same yoga props, but that manufacturers sometimes use "brick" for a slim one, about 2 inches (5 cm) thick, and "block" for a thicker one of 3 inches (7.5 cm) and above.

Most yoga bricks are cuboidal blocks, often with chamfered edges for comfort. Well-designed blocks have unequal length, width, and thickness, offering three different heights for different uses in the yoga class. Some manufacturers have explored other shapes; for example, Yogamatters make an oval block, comfortable for sitting but less versatile as a support.

Applications.

The yoga teacher and author Candace Moore writes that yoga bricks can be useful for both beginners and advanced practitioners. Beginners can benefit from supporting their hand in asanas such as Trikonasana, Triangle pose, sitting on a block in a forward bend such as Paschimottanasana, or supporting one buttock in Eka Pāda Rājakapotāsana (King Pigeon pose), giving a beneficial forward tilt to the pelvis. Moore suggests that a pair of blocks can be used to support the knees in the seated Baddha Konasana, Cobbler's pose,while practitioners can work towards more advanced poses using a block under each hand to practice arm balances such as Eka Hasta Bhujasana (Elephant's Trunk pose), a preparatory asana for Astavakrasana. Similarly, in Iyengar Yoga, a pair of yoga bricks can be used under the feet in Urdhva Dhanurasana (Upwards Bow pose) to enable the lower trunk to lift better, or the hands can be placed on yoga bricks.

Yin Yoga (founded c. 1975) uses props such as blocks to help get sensation into whichever area is of concern; the purpose may be to increase stress in an area, to reduce stress where it is not wanted, to make some poses accessible to the practitioner, to provide enough support to allow the muscles to let go, and to make poses more comfortable, permitting them to be held for longer. The Yin Yoga teacher Sarah Powers explains that "When the bones feel supported, the muscles can relax; "an example is the use of blocks to support the knees in Butterfly pose, the Yin equivalent of Baddha Konasana.

Restorative Yoga (founded c. 2007) uses blocks extensively, for example arranging them under a bolster to create a ramp or to raise a part of the body.

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Yoga Ball

An exercise ball is a ball constructed of soft elastic, typically in 5 diameters of 10-centimeter increments, from 35 centimeters (14 inches) to 85 centimeters (34 inches), and filled with air. The air pressure is changed by removing a valve stem and either filling with air or letting the ball deflate. It is most often used in physical therapy, athletic training and exercise. It can also be used for weight training.

The ball is also known by various other names, for instance: balance ball, birth ball, body ball, fitness ball, gym ball, gymnastic ball, physio ball, pilates ball, Pezzi ball, stability ball, Swedish ball, Swiss ball, therapy ball, or yoga ball.

History.

The physical object known as a "Swiss Ball" was developed in 1963 by Aquilino Cosani, an Italian plastics manufacturer. He developed a process for moulding large puncture-resistant plastic balls.According to American physical therapist Joanne Posner-Mayer, the use of the exercise ball as a therapy tool probably begins with the Swiss pediatrician Dr. Elsbeth Köngan, an early advocate of the Bobath concept.Those balls, then known as "Pezzi balls", were first used in treatment programs for newborns and infants by Mary Quinton, a British physiotherapist working in Switzerland.

Later, Dr. Susanne Klein-Vogelbach, the director at the Physical Therapy School in Basel, Switzerland, integrated the use of ball exercise as physical therapy for neuro-developmental treatment. In 1985, she published a famous book “Ballgymnastik zur funktionellen Bewegungslehre” (“Ball gymnastics for functional movement theory”), where she described several exercises with the ball. Klein-Vogelbach advocated the use of ball techniques to treat adults with orthopedic or medical problems.

In 1995, Joanne Posner-Mayer published a book "Swiss Ball Applications for Orthopedic and Sports Medicine" in the US. As American physical therapists began to use ball exercises, the term became common in the US.From their development as physical therapy in a clinical setting, those exercises are now used in athletic training, as part of a general fitness routine and incorporation in alternative exercises such as yoga and Pilates.

In 2012, Neil Whyte completed the record for the fastest time 10 Swiss balls have been jumped across at 8.31 seconds. The record for the farthest jump between two Swiss balls was also made by Neil at a distance of 2.3 meters in 2012.

Benefit.

A primary benefit of exercising with an exercise ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the ball to remain balanced, engaging many more muscles (so-called “unstable training”). Those muscles become stronger over time to keep balance. Some dumbbell exercises, such as dumbbell fly can be performed on a ball. Ball exercises are popular among runners.

Most frequently, the core body muscles; the abdominal muscles and back muscles are the focus of exercise ball fitness programs.

Using an unstable surface recruits more muscle units without increasing the total load. The greatest benefit of moving an exercise onto an unstable surface is achieving a greater activation of the core musculature, exercises such as curl-up or push-up performed on an exercise ball.[13] An unstable surface increases activation of the rectus abdominis muscles (abdominals) and allows for greater activity per exercise when compared to a stable surface. Exercises such as a curl-up on an exercise ball yields a greater amount of electromyographic (EMG) activity (electrical activity produced by muscles) compared to exercises on a stable platform. Performing standard exercises, such as a push-up, on an unstable surface can be used to increase activation of core trunk stabilizers and in turn provide increased trunk strength and greater resistance to injury.

Other uses.

There is no scientific evidence of benefits from sitting without additional exercises.

This large plastic ball, known as a "birth ball", can also be used during labour to aid the descent of the fetal head into the pelvis. Sitting in an upright position will also aid fetal positioning and is more comfortable for the woman. Sitting on the ball with arms placed on a bed, table or otherwise sturdy object for support and gently rocking the hips may help with the contractions and aid the natural physiological process of birth. However, using the ball as an alternative to normal seating (such as in the office) is not recommended.

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Yoga Mat

Yoga mats are specially fabricated mats used to prevent hands and feet slipping during asana practice in modern yoga as exercise. An early variety made of rubber carpet underlay, pioneered by the yoga teacher Angela Farmer in 1982, was called a sticky mat.

Before modern times, meditative yoga and hatha yoga were practised on bare ground, sometimes with a deer or tiger skin rug. Modern mats suitable for energetic forms of yoga are made of plastic, rubber, and sometimes other materials including hessian and cork, trading off cost, comfort, grip, and weight.

The yoga mat has been called "One of the most ubiquitous symbols of yoga's commercialization".

History.

In ancient times, meditational yoga was practised in India on kusha grass, on hard earth without any cover, or on a rug of deer or tiger skin, as specified in the Bhagavadgita and the Shvetashvatara Upanishad as suitable for attaining enlightenment.

Seated in an easy posture, on a (deer or tiger) skin, placed on Kusha grass, worshipping Ganapati with fruits and sweetmeats, placing the right palm on the left, holding the throat and head in the same line, the lips closed and firm, facing the east or the north, the eyes fixed on the tip of the nose, avoiding too much food or fasting, the Nâdis should be purified, without which the practice will be fruitless.

Due to the scarcity and cost of such rugs,they are now rarely used even in India.

Origin of the modern yoga mat.

With yoga's introduction in the West, many practitioners used towels or cotton mats on wooden floors.Feet tended to skid on these surfaces, requiring strength just to stand still in a pose like Trikonasana. In 1982, while teaching yoga in Germany, Angela Farmer used carpet underlay cut to towel size during yoga classes; she returned home to London with the material. Angela's father, Richard Farmer, contacted the German padding manufacturer and became the first retailer of "sticky mats". The first, purpose-made yoga mat was manufactured and sold by Hugger Mugger Yoga Products in the 1990s; the company initially imported Farmer-style mats, but finding that they began to crumble with use, developed their own more robust alternative.

Types.

Yoga mats vary in thickness, composition, surface texture, "stickiness" or grip, and weight, as well as price.They are normally around 6 feet (180 cm) long and have a width of 2 feet (61 cm). Yoga mats range in thickness from lightweight 'travel' style at 1⁄16 inch (2 mm) to 1⁄8 inch (3 mm) (standard), and up to 1⁄4 inch (6 mm) for either high performance mats or soft mats for yoga therapy. Mats are available in many colours and patterns. "Alignment mats" are printed with guides to proper alignment, intended to help practitioners to place their feet the right distance apart and accurately in line with each other. Others are printed with images. Some travel mats can be folded into a small square.

The first commercially produced "sticky" yoga mats were made from PVC; they have a smooth surface, and tend to be cheaper. More recently, some supposedly "eco-friendly" mats are being made from natural jute, organic cotton, and rubber. PVC mats are the spongiest, resulting in more "give" when stepped on; fibre mats such as cotton and jute are the firmest. Jute mats are the roughest; "sticky" PVC mats give good grip, but some of the modern textured mats in other materials also grip well. Smooth mats provide the most grip, so are suitable for the more energetic styles such as hot yoga and Ashtanga vinyasa yoga; the trade-off is that they may be less comfortable and appear dirty more quickly. Mats with more padding are useful for styles such as yin yoga where poses are held for longer periods. Travel mats are thinner and lighter, but provide less padding.

Some yoga practices in Scandinavia use cotton futon mats. They consist of a mattress, usually with pockets of cotton batting, sometimes with wool or polyester-cotton mixes, and a washable cover. They give good cushioning and grip. However, futons are much heavier than other mats, weighing as much as 4.7 kg.

Yoga Journal asked five yoga professionals for their views on yoga mats. They varied widely in their brand preferences, some choosing the traditional "sticky" type, but they agreed that mats must not be slippery.

A hessian mat reviewed by The Independent gave good grip and was both comfortable and attractive; its rubber underside made it stable on any surface, but somewhat heavy; a cork mat provided both good grip and an exceptionally warm surface with a pleasant texture, and the property of being to some degree self-cleaning. The best grip was given by a smooth latex mat; in the review's opinion, its 4 mm thickness both gave enough padding for yin yoga, and the stability for energetic yoga styles. The review noted that a circular mat was at first unfamiliar, but helpful for personal practice of poses such as Prasārita Pādottānāsana (wide stance forward bend) and sequences where a rectangular mat would have to be turned through 90 degrees at intervals; it was also ideal for demonstrating asanas to a class

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