How to Do Raja Yoga Meditation

How to Do Raja Yoga Meditation



Raja Yoga meditation involves numerous mental exercises, all designed to help you form your own realities. Through the repetition of prayers or mantras, Raja Yoga guides the conscious mind which in turn positively effects the subconscious mind to promote emotional and energetic well-being.









1


Practice the daily mental exercises of Raja Yoga. Perform at least 15 minutes of Raja Yoga meditation each morning to have positive energy throughout the day. You can repeat them any time you like.





2


Sit in a comfortable position with your eyes closed. Breathe slowly and deeply, allowing your body and mind to be still. If other thoughts come as you meditate, allow them to come and go without judging or focusing on them.





3


Repeat to yourself, "I am a soul at peace. M mind is peaceful and I send my peace into the world. Waves of peace flow across my mind. My still and silent mind, and my soul is peaceful, and my soul is loving. I free my mind from worry and it is light. My true nature is peace, and I am a shining light of peace. Light and peace surround me and I share it with the world as I journey towards self discovery."





4


Feel free to change the words. Repeat them several times for about 15 minutes, either mentally or out loud. Incant them anytime during the day that you feel stressed, angry, frustrated or uncentered.





5


Complete your daily Raja Yoga meditation by stating to yourself or out loud, "My soul is peaceful and today I will send that peace to each person I see."


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How to Do Push Pull Circle Foot Massages

How to Do Push Pull Circle Foot Massages



Many people enjoy a nice, relaxing foot massage. Because we walk around on our feet all day, the bottoms of them undergo quite a bit of pressure and stress. Therefore, it only makes sense to apply massage to make them feel better. If you would like to give a foot massage, a technique you can try is the push, pull circle massage.







Things You'll Need:





Massage lotion, oil or cream









1


Apply a massage lotion, oil or cream if needed. Begin by warming up the person's foot by using some basic massage rubs. You want the foot to be accustomed to the touch of your hand.





2


Grasp the foot so that the pads of your fingers are touching the top of the person's foot, and your thumb in on the bottom of the foot. The bottom of the foot should be facing you. You may find this technique easiest if the person is on a massage table or on a bed so that you can sit in a chair by their feet for easy access.





3


Start at the heel of the foot. Push up toward the toes about an inch with your thumb, pull back and then trace a few circles. Repeat this maneuver, while moving up the foot slowly. You may need to do the push, pull circle massage rub as many as 10 times to reach the toes.





4


Do this massage technique all over the bottom and the sides of the foot. Make sure you use a level of pressure that doesn't hurt, but will still relax the muscles.


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How to Do Positional Releases

How to Do Positional Releases



Positional release, also known as strain counterstrain, is a technique used to relieve tender points in muscles. This technique is good when used for hypertonic muscles and muscular spasms.Every muscle attaches to the bone at two points—the point of origin and the point of insertion. The point of origin is like the anchor point for the muscle. It stays fixed. The point of insertion is the place were the muscle causes movement. For example, if you look at the bicep, you’ll see that the point of origin is above the elbow and the point of insertion is below the elbow. You know this because when you contract the bicep the forearm moves thus bending the elbow. Once you have a knowledge of basic anatomy, mainly origin and insertion points of muscle groups, positional release is relatively easy to do.









1


Determine where you will do the positional release. You can do this by choosing an area and searching for tender points in that area by doing cross-fiber friction or stripping. You should rely on feedback from the person you’re massaging as well as what you feel when you’re searching.





2


Once you find a tender point, determine where the origin and insertion point of that muscle is. Once you know that you can begin to passively shorten the muscle by moving the point of insertion. Let’s use the hamstrings as an example. Once you’ve found a tender point in the hamstring, keep pressing on that point with your fingers. The hamstrings bend the knee so the point of origin is above the knee and the point of insertion is below the knee.





3


Use your free hand to lift the lower leg and passively bend the knee. It’s important that the person you’re massaging stays completely relaxed and doesn’t help you bend the knee at all.





4


Have your partner give you feedback about their pain level--0 being no pain and 10 being excruciating. As you bend the knee the pain should get less and less. Try to find the point when the pain is a 0 or at least a 1 or 2. If the pain starts getting worse, back off to a point where it’s better. This is called the position of ease.





5


Once you find the position of ease hold that position for about 2 minutes. After 2 minutes slowly put their leg down. There should still be no pain in the spot even with the leg down.


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How to Do Physical Therapy Side Leg Lifts

How to Do Physical Therapy Side Leg Lifts



Having lower back pain or knee surgery are some reasons for doing physical therapy exercises using your legs. You can strengthen these areas by working them three to five times a week. Start slowly and only on the advice of your doctor or physical therapist.









1


Lie down on the floor and roll your body over to one side. Stretch the arm that's against the floor out in front of you.





2


Bend your outside leg slightly and rest your head on your outstretched arm. Make your body a straight line from your shoulder to your hip before you start your physical therapy exercise.





3


Raise your outside leg 8 to 10 inches off the ground. Then lower your leg to its starting position and repeat for a total of five lifts on this side.





4


Turn over to the opposite side and resume the starting position with the opposite arm outstretched. Complete five side leg lifts on this side to finish this physical therapy routine.








Tips & Warnings










Side leg lifts aid in strengthening a group of muscles called abductors. This group of four muscles is responsible for movement of your legs away from your body's center.








Begin with five repetitions of this exercise. If you're in too much pain to complete all five, stop the workout and consult your doctor.








Stretch your leg muscles well before you begin this physical therapy exercise.








Always consult your physician before you start any exercise program.



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How to Do Physical Therapy Exercises for the Feet

How to Do Physical Therapy Exercises for the Feet



Because feet hold the weight of our bodies each and every day, they are prone to injury, such as ankle sprains, fallen arches, broken toes or tears to the Achilles' tendon. Physical therapy is an important part of recovery as exercises help to ensure that your feet remain strong as well as flexible. A few tips can help.









1


Perform simple stretches both before and after physical therapy to keep your feet flexible. Stand with one foot slightly in front of the other, heel in line with the toes of the back foot, and then lift the foot so that only your heel is on the ground. Lift as high as is comfortable, leaning your body forward slightly if you like to deepen the stretch. Hold for 3 to 5 seconds and repeat 2 or 3 times.





2


Sit on the edge of a chair and rest your ankle on top of the opposite knee. Hold your toes firmly and pull them back towards your shin to create a stretch through the arch of the foot. Hold for 3 to 5 seconds and repeat 2 or 3 times.





3


Sit with your legs extended in front of you, resting against a wall or the headboard of your bed for support if you like. Wrap an exercise band around the arches of your feet, near the heals, and pull back with your arms until there is sufficient resistance. Pull your toes up and then slowly push your feet against the resistance band, dropping your toes as near to the floor or bed as possible, keeping the motions slow and smooth and perform 3 to 5 repetitions. After each set, move the band a bit further up the arch of your foot until you must grip the band below your toes.





4


Stand on a step, holding firmly onto the railing or wall for balance as your rest just the balls of your feet on the step with your arches and heels hanging off. Very slowly and gently, lift up onto your toes and then drop your heels below the step. Repeat, lifting and lowering with controlled motions 3 to 5 times and repeating 2 or 3 times.








Tips & Warnings










Physical therapy exercises can vary greatly depending on your condition and stage of healing. Always discuss new exercise routines with your doctor or physical therapist before beginning.



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How to Do Paramahansa Yogananda Meditation

How to Do Paramahansa Yogananda Meditation



Paramahansa Yogananda was the founder of an education center for boys, where he taught yoga, meditation courses and lessons on spiritual ideals. He believed that the practices of yoga and meditation can awaken the soul to experience direct interaction with God.









1


Sit in a comfortable position with your spine tall and straight. Close your eyes while turning them towards the area between your eyebrows. For best results, it is best to practice Paramahansa Yogananda mediation after a yoga session.





2


Inhale slowly and deeply as you count to eight and then hold your breath for eight counts, maintaining your concentration on the area between your eyebrows. Exhale slowly while counting to eight and then repeat 3 to 6 times. This practice will help your mind and body to prepare for the meditation.





3


Complete your 8 count breathing and then inhale as you say to yourself, "Hong." As you exhale, say to yourself, "Sau." Do not try to control your breath, just allow it to flow naturally and repeat Make no attempt to control your breathing, just let its flow be completely natural, repeating your mental mantras as you breathe.





4


Feel yourself become more and more relaxed with each breath; however, keep your spine straight and your eyes turned to the point between your eyebrows. Whenever your mind wanders, simply let the thoughts go and turn your awareness to your breath and the mantra. Continue the Paramahansa Yogananda meditation for as long as you like, and practice whenever you like.








Tips & Warnings










"Hong" rhymes with song. "Sau" rhymes with saw. Hong Sau means, "I am Spirit."



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How to Do Neck Backward Resistance Exercise

How to Do Neck Backward Resistance Exercise



The posterior muscles of the neck are the ones responsible for neck extension. These muscles are splenius capitis, semispinalis capitis, suboccipitals, and the trapezius muscle. To strengthen these muscles, application of resistance is done at the back of the head, opposing the extension of the neck. This type of exercise can be executed in two ways -- static and dynamic exercises. In static or isometric resistance exercise, a fixed or immovable resistance is applied, to allow muscle contraction but without any movements from the joint. Dynamic resistance exercise on the other hand, involves application of constant pressure, that allows both muscle contraction and joint movement. Here are some different methods of doing neck extension or backward resistance exercise.







Things You'll Need:





Pillow




Towel




Chair




Bed







Static Backward Resistance Exercise of the Neck




1


Standing or seated, clasp your hands together and place them behind your head. Then gently push the back of your head against your hands as you attempt to move your head backwards (neck extension). Apply enough opposing resistance on your hands to not allow neck extension. Do not tuck your chin while doing this motion. Increase the resistance gradually to a tolerable level, hold it for 5 seconds, and relax. Perform this procedure 5 to 10 times.





2


Begin by sitting on a chair with your head in neutral position. Loop the towel around the back of your head and hold on to the ends of the towel from the sides of your head. Make sure that both your hands are holding firmly to the ends of the towel. Gently push your head against the towel as you attempt to move your head backward (neck extension). Apply enough opposing resistance on the towel so that your neck is not able to extend. Increase resistance gradually to a tolerable level, hold it for 5 seconds, and relax. Repeat this 5 to 10 times.





3


Start by lying on your back (supine position), with a pillow on the head, and head in straight position. Now gently push the back of your head against the pillow. Gradually increase the amount of resistance to a tolerable level, hold it for 5 seconds, and then relax. Repeat this procedure 5 to 10 times.



Dynamic Backward Resistance Exercise of the Neck




1


Start in standing or sitting position with your neck flexed (looking down on the floor with your chin tucked to your chest). Clasp your hands together and place them at the back of your head. Then gently push your head against your hands as you lift your head backward (neck extension). Apply tolerable opposing resistance on your hands, while allowing your head to move backwards, until head and neck is in erect position (head is at the center of your shoulders). Stop with head in straight up position and do not go beyond this point. Repeat this procedure 5 to 10 times and be sure to provide few seconds of rest in between.





2


Sit on a chair with your head flexed, as in looking down on the floor, with your chin tucked on chest. Loop the towel around the back of your head and hold on to the ends of the towel from the sides of your head. Make sure that both your hands are holding firmly to the ends of the towel. Then gently push your head against the towel as you lift your head backward (neck extension). Apply tolerable opposing resistance on the towel, while allowing your head to move back, until your head and neck is in erect position. Stop with head in straight up position and do not go beyond this point. Repeat this procedure 5 to 10 times with few seconds of rest in between.





3


Lie on you stomach (prone position), with your head over the edge of the bed. Carefully allow your head to dangle beyond the edge of the bed until you can feel a stretch at the back of your neck. Slowly lift your head back from starting position and hold it for 5 seconds. Then relax and bring your head to dangled position again. Repeat this procedure 5 to 10 times allowing a few seconds of rest in between.








Tips & Warnings










If there is pain, numbness, or tingling sensation during execution, discontinue the procedure and contact your doctor right away.



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How to Do Myotherapy Massage

How to Do Myotherapy Massage



Myotherapy massage, more commonly known as trigger point therapy, is a popular form of massage therapy. It is the method of treating trigger points or knots in muscle tissue. A trigger point is caused when a muscle is injured or strained. The muscle tightens up in the area where it was injured. This tightened area restricts blood flow and traps the muscle's waste causing the area to hurt. Sometimes trigger points hurt only in the area of injury, other times the pain is referred to another area. Knowing how to treat these trigger points with myotherapy is an good way to relieve your clients' muscle pain and encourage healing.







Things You'll Need:





a partner




a comfortable place for your partner to lay down









1


Decide with your partner what area you will work on. This should be an area where your partner has been feeling some discomfort.





2


Use the pads of your fingers, your thumb and your knuckle to feel around this area using small circular strokes. You are looking for lumpy or hard areas in the muscle tissue.





3


When you find an area that is hard, find the middle of that area, press down on it and ask your partner if it hurts. Sometimes you'll press down on a spot and it will hurt somewhere other than the place you are pressing. This is called referred pain.





4


Using a scale of 1-10, 1 being the least amount of pain and 10 being the most, ask how much pain your partner is experiencing when you press on the spot. Then back off until they are at about a 2 or 3.





5


Hold it at that level for about 10 seconds. Now back off the spot completely so that they are at a zero but don't take your finger off the spot. Don't press on the spot for 2 seconds.





6


Now apply pressure again to the same level, a 2 or 3, for 10 seconds. It's important that you are pushing the exact same spot as before at the exact same angle.





7


Repeat this pressure on and off method for until the pain goes away, but no longer than 2 minutes.








Tips & Warnings










Myotherapy massage can make your partner feel sick. It's important not to work on too many trigger points in one session.








If done incorrectly myotherapy can cause injury to tissue so you should be properly trained before trying it.



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