Modified Yoga for Sore Backs

The world doesn’t stop for us when we have a sore back. On the contrary, we are prodded to try to keep up. Painful, sore backs are an absolute downer! But modified yoga offers great stretches and better positioning to help your sore back. No, a sore back might not go away completely, and you need to be vigilant about how you move so that you don’t compromise your back. I can tell you from personal experience that a painful, strained back, can get better.

One of the instructions for care that I tell each of my clients, is that you have to be consistent in your stretching. Ten minutes of daily back stretch will greatly improve your flexibility and relieve painful backs. It’s essential to retrain yourself, to bend your knees, and roll your pelvis and tail bone up towards your navel while standing, sitting or doing your stretches. Do what works well for your back. My back is different from yours, yours is different from your sister-in-law in perfect shape. Before I instruct a client, I assess the location of the back challenges. Some stretches work better for lower back pain, and some stretches work better for upper and middle. Also be aware of the interconnectivity of your body, when you have a sore back, your hamstrings, hips, shoulders and neck are also going to be tangled there.

Let’s start with stretches for the lower back. If you are sitting down, a rotation stretch such as a half spinal twist offer good release. Sit on the seat, with your back slightly away from the back of the chair, grab the back of your chair, or the back of the seat, with your right hand, and put your left hand on the outside of your RIGHT KNEE. You are going to turn to look back at your right shoulder, hold for a few seconds at time, and release. Don’t overdo it. It’s better to do repetitions than to hold the pose too long. Do the other side in the same manner. Hold the back of your seat or chair’s back with your left, place your right hand on your LEFT KNEE and twist towards the left shoulder. Undo slowly. You breathe in and out through your NOSE.

Standing stretches for the lower back. Stand near an empty wall. (No picture frames) put yourself with your right shoulder and your right side towards the wall. This is another twist. Put your right foot forward and your take a step further back with your left foot. You have put yourself into a lunge position. Move slightly away from the wall, to accommodate your hands. Reach and put your left hand on your RIGHT KNEE, and lean the right side of your upper leg and your right hip against the wall. With your RIGHT HAND, put your palm on the wall near your belly, and keep it on the wall. Move your right hand past your right hip along the wall, when you do this, look over your right shoulder. (You will need to accommodate your torso, by giving space to your upper body.)

Now to reverse it, come out of the pose. Put your left side to the wall. Left foot steps forward, right foot lunges back. Keep your knees bent. Now, reach with your right hand on your left knee. Put your left hand on the wall and slide it past your left hip. Twist and look back over your left shoulder.

Upper back stretches while seated. A simple stretch for the whole back is called a “Drape.” Sit down, and open your legs and feet. Lean as forward as you can, and put your hands on the floor or close to the floor, between your legs in front of you. Stay there and breathe. Slowly come back up and rest. Do it again.

Standing stretches for the upper back. This standing pose is similar to the seated “drape,” Go back to the wall. Place the back of your head, and your spine to the wall. Bend your knees. Practice rolling the pelvis upward towards your navel while keeping your lower back to the wall. Open your feet; hip width apart. Then, place your feet a little more forward from the wall, so that you are supported well. Keep your buttocks on the wall, the whole time. You are going to begin leaning forward. As you “drape” forward, you will attempt to reach your feet, or a spot on the floor more forward of your feet. Just do what you can, and don’t strain. You will feel your neck and upper back releasing in this standing “drape.” Stay in the pose as long as it feel comfortable, and that you are not dizzy, with your head tipped over. This stretch is also great for tight hamstrings. When you come out, you put your palms on the wall by each hip, and you begin rolling your back and head up. Keep your buttocks on the wall as you roll upright. You may need to shift your position as you are coming up. When you stand fully, put your back of your head and your spine to the wall once again. This resting pose against the wall, assist the alignment of your spine.

A slight variation of the standing drape; when you are draped forward, you can shift your torso and hands to one side of each foot and then the other before rolling back up. That’s it. Some simple back releases for sore backs! Do this every day or every couple of days, and you are going to feel much better.

Katheryn Hoban is a modified yoga instructor teaching for twenty three years. She is a real estate agent with Keller Williams City Views and author. She writes about business, goals, self-development, training, modified yoga, psychic development, productivity, team building, self-defense, children’s safety, real estate investing, community development and more.

High Performance and Quality Equals Routine

Writer Stephen King, commits to writing two thousand words a day, and usually he does so between 8 am to 11:30 am every day. Swimmer Michael Phelps, gets up and does warm up exercises and creative visualization exercises every day before competition. Twitter and Square Founder Jack Dorsey, who had worked 8 hours per day at each company, created the “themed” day, where he worked on one area per day, such as product development. On Saturday he has a free day, and Sunday he sets aside for reflection, strategy, feedback and planning for the next week.

Benjamin Franklin, who helped write the US Constitution, and was the inventor of Bifocals, and the lightning Rod, asked two questions every day, “What good shall I do today?” and “What good have I done today?” Every day, he also had morning routine for himself of what he called an ‘Air Bath.’ In which he sat in the very cold air as a way to purify himself, and open his imagination.

Albert Einstein, the physicist who developed, The Theory of Relativity, took a daily walk. He lived in the present moment. He focused intensely on a task at hand. Apple Computer inventor, Steve Jobs looked in the mirror every day and asked the same question to himself: “If today were the last day of my life, would I want to do what I’m about to do today? If the answer was no, he would change his intention for the day. Nikola Tesla, the inventor of the electric motor and laser, walked up to eight to ten miles per day, he avoided acidic foods, and he used a technique of creative visualization called a mind box, in which he could fully design and manipulate a thought version of his invention to completion prior to him building it.

A daily routine is important as a catalyst, which leads to tasks of productivity and creativity. Your natural rhythm decides the order which works best for you and there is no right or wrong. Instead of thinking about what to do next put it into your daily schedule. Gary Keller who founded Keller Williams Realty stated, “If it’s not in your schedule it doesn’t exist.”

Consistent daily tasks are accumulative. Stephen King, has written 55 books, and several short stories, by consistently writing two thousand words per day. Nikola Tesla’s many amazing inventions are still impacting the world.

As a yoga teacher for the past twenty years, I have a daily routine to stretch each morning for ten minutes, and then before I go to sleep I do another ten minutes. Every night before I get into bed, I wash my feet, because I believe that a cleanse discharges any accumulation of negative energy. Along with that habit, I wash under my finger nails and toe nails which I feel has kept me healthy and free of germs.

As a real estate sales person, I know that every day I have to lead generate to bring in the income that I want. So I consistently research owners, and businesses to find good phone numbers. I make daily calls, I walk and talk to potential owners, and sellers. I practice my presentations, so that I’m ready. Each day, I make time, to meditate and visualize what I want as results. I also practice, in my mind how it will feel when I complete the task, and feel the reward when it’s done. (The winning of a prize, earn a commission, find a really tough phone number, do a masterful presentation and get a listing.)

I’ve always had the ability and desire to write, and now, I’m making a daily routine to wake up at 5:30 a.m. to write. The writing part doesn’t always happen, because my mind says go back to bed, check your e-mail, read the news because you don’t have anything to write. The alarm goes off, and I get to my desk. I’m establishing a pattern and routine. The writing will come. First, I need to be sitting at my desk, and not dreaming. Daily, I say, “This is me trusting myself. The work that I’m doing is paying off.”

My daily practice and routines makes me confident, happy and relaxed. Because of daily routines, I have accomplished many of my personal goals. If you desire more productivity, and to pass milestones, set up your daily routines. Remember if it’s not in your schedule it doesn’t exist. Time can only do one thing. It will pass into another moment; which becomes another day and another year.

If you are doing daily habits that are sabotaging, downright unhealthy and dangerous, stop and create new daily habits. Instead of reaching for the food, take a walk, write a journal entry. Put down the daily shot of whiskey, tequila or a needle and pray or meditate instead, lift light weights, or get out for some air. If you are watching content that is polluting your mind, and heart, choose to watch something that is 100% positive, uplifting and no one gets hurt.

Daily habitual routines create the real long-term results. Ordinary moments done daily, are just ordinary. Put all the ordinary together, and you might end up with extraordinary. An extraordinary life, income, practice, and amazing results beyond anything that you had previously achieved. Right now, decide upon one daily activity and commit to it.

Katheryn Hoban is a modified yoga instructor teaching for twenty three years. She is a real estate agent with Keller Williams City Views and author. She writes about business, goals, self-development, training, modified yoga, psychic development, productivity, team building, self-defense, children’s safety, real estate investing, community development and more.

If You’re Attacked in a Small Bathroom – Self Defense for Bathroom Attack

I recently read a very disturbing article about a young woman who was sexually assaulted in an airplane bathroom. She was attacked on a red eye flight, by a drunk man who sat in the seat next to her on the plane. It’s hard to imagine how an attack can occur in such a tight place, as an airplane bathroom, with loads of passengers just nearby. But it did. We have to remember that sexual assaults are attacks of opportunity. He followed her to the bathroom, controlled and intimidated her and assaulted her.

As I began to research bathroom attacks, I realized that it was much more common than I could have imagined. Girls and boys in school bathrooms, women in mall restrooms, park restrooms, and hotel bathrooms.

It’s quite a shock when an enraged person kicks in a door, or pushes in behind you into a bathroom stall, a public bathroom, or rest area, to attack you. Let me be brutally clear with you. When someone attacks you in a bathroom, he or she is doing it there, because of the remote location, which a bathroom provides.

An attacker’s goal is to hurt, beat you and control you. With control, and having inflicted bodily harm, he can continue to sexually assault you, and perhaps kill you.

The bathroom attacks that I read about, happened almost the same way in each case. The first situation, happened at least three or four times and in different areas. They were incidents that involved, several lone females who entered public bathrooms, and were violently confronted by a male attacker, hiding in the stall.

My first lesson is one of awareness. A person who is texting or on the phone, is going to be an easy target. Don’t be glued to your phone. Be aware of anyone who is lurking nearby, and may follow you into the bathroom. Be aware of door and locks that seem to have been tampered with or damaged. It probably was done deliberately. Trust your instinct, if something feels off, find another bathroom. Be alert when you are alone in a bathroom. When a male comes out of a stall, he may just play dumb, and pretend that he thought he was in the men’s room.

If you are female, first action, don’t listen to his excuses, run towards the exit, while screaming that a man followed you into the bathroom. If he’s been hiding in there for a while, he probably knows, exactly how much time he has, before another person enters.

Second situation. You are in a stall and someone kicks in the door. The first reaction will be of pure shock until your adrenaline kicks in. The attacker will use these first shocked moment to beat you or hit you in the face, and head. Head punches and blows can disorientate a victim. He or she could punch, hit you in the face with an object, or kick you in the face, several times. Even though you have been hit, you must take action. Turn your head, and tuck your head to one of your shoulders, and put your arms up about six inches in front of your head and face, make fists, to absorb the blows.

Get down and under to the next stall if you can. If you do get under, get up immediately. If you can, use the door as a weapon and slam it into the attackers face. Keep your fists and arms up in defense. Push him towards the stall to make a clear escape for yourself. Kick him into the knee, and knee him in the groin. Believe it or not, females also feel pain if they are kicked or kneed in the pubic area.

If you can’t get under to the next stall, push your forearms and fists into the attacker’s chin or chest as you stand up. Slam your forearms hard against face, ribs, chest, and shoulder of basically anything that you can reach. Kick straight out to attacker’s knees. Be prepared, as you stand up, that the attacker will likely attempt to choke you, in order to control and immobilize you, or continue to punch you. This choke may be a front attack or from the back.

If the attacker is attempting to chock you from the back, push your hips back into him to unbalance him. Elbow him hard into the ribs. Almost simultaneously take a step towards the right with your right foot, which will pull him slightly off balance. Bring your left leg over his right leg, and plant your left foot and leg right behind his right leg. Pivot your right foot towards him. Now you will be facing his right side. He won’t be able to hold on to your neck while you are now to his side. With your left fist, punch into his back and towards his right ribs. Then push your right forearm and elbow into him with all your might, and this move will knock him forward and away from you. Run towards the door. If he grabs you again. Kick your heel back into his knee. Keep kicking and screaming.

I’m going to describe the above escape from the left side as well for reference. Push your hips back into him, elbow him, take a step left, and immediately put your right foot up, over and behind his left leg, pivot your left foot towards him. Punch with your right hand into his ribs and back, and then with your left forearm, slam him forward and away from you.

Another trick that the attacker will use, is to slam your head into a wall or down against a hard surface such as the sink, toilet or hand dryer. Put your hands and forearms in front of your face, so if he slams you, your arms will absorb the impact and not your face. Tuck your chin towards one of your shoulders. Kick your heel back into his knees. Keep kicking back, attempt to step on his or her foot. When the attacker loosens the grip even slightly turn your body towards him with your elbow and forearm out. This gives you several options, of defense. Swing your elbow into his ribs, sternum bone, head, then follow with other fist to his head, ribs or throat or sternum.

Last choke scenario from the front. He will most likely be facing you, and will use two hands and press or squeeze your neck. A great effective move to accomplish no matter your height, is to reach across his outstretched arms, grab the hand that is farthest from your hand that you just moved.

For an example with your right hand reach across and grab his pinky on his right hand and pull it straight up towards the ceiling. With your right hand keep control of his right hand, press down with your forearm against his wrists to cause pressure, continue to bend his little finger up towards the ceiling. As soon as he starts to release, step to the right. You will continue to press your palm against his hand, and slowly twist the pinky side up, and pull his right hand towards you and down towards the right. Continue to bend his little finger side up. With the other hand, press your palm into his elbow, and move your left foot to be parallel with your right foot. Your feet are open about shoulder width.

If you grabbed his right hand with your right, you step right and pull him towards that side, press your left palm into his right elbow. Guess what, if he doesn’t want his elbow to snap, he will move with you. As he stumbles off balance, while you are holding his arm, knee him in the face. This is easier with your right knee. If you reached with your left hand, then you will grab his left pinky and pull it straight up towards the ceiling. Press your forearm into his wrists and step left. Control his left with your left, and press your right palm into his elbow. Adjust your feet position so they are parallel, and which puts you in better position to knee him in his face and head with your left knee.

A bathroom attacker is there to hurt you and trap you! It’s not going to be pretty, this is not a rehearsed movie scene. Everything hurts and you will be exhausted, terrified, and won’t be able to breathe. But remember this, he or she doesn’t know that you are about to go to battle. An attacker will be clueless and shocked that you have learned a few good fight techniques, and can take an offensive to break free. If you drop your purse, bag, or jacket during this frantic moment, don’t go back for it. You must get out to safety. Keep your focus and objective and you will.

Katheryn Hoban is a modified yoga instructor teaching for twenty three years. She is a real estate agent with Keller Williams City Views and author. She writes about business, goals, self-development, training, modified yoga, psychic development, productivity, team building, self-defense, children’s safety, real estate investing, community development and more.