Exercises

Breathing Exercise

 
"During stress, breathing becomes shallow and rapid. Taking a deep breath is an automatic and effective technique for winding down. Deep breathing exercises consciously intensify this natural physiologic reaction and can be very useful during a stressful situation, or for maintaining a relaxed state during the day."

What is deep breathing?
- Characteristics of Diaphragmatic Breathing
a. slow and deep breath
b. the diaphragm and lower rib muscles carry on the breathing process
c. relaxes shoulders, upper chest and stomach muscles
d. more oxygen can be taken in and more carbon dioxide released with each breath than thoracic breathing
e. lowers heart rate

 

Benefits of deep breathing
a. Calming effects on mind and body
b. Improves fitness
c. increases circulation to entire body
d. wakes up body, prepares muscles for action
e. Prevents motion sickness
f. lowers blood pressure
g. relieves headaches, backaches, and sleeplessness by letting go of tension

Deep Breathing Exercise
a. Inhale through the nose slowly and deeply to count of ten
   (Make sure that the stomach and abdomen expand but the chest does not raise up)
b. Exhale through the nose, slowly and completely, also to the count of ten
c. To help quiet the mind, concentrate fully on breathing and counting through each cycle
d. Repeat five to ten times and make a habit of doing the exercise several times a day, even when not feeling stressed


Meditation

 
"Meditation is one of the greatest arts in life - perhaps the greatest, and one cannot possibly learn it from anybody. That is the beauty of it. It has no technique and therefore no authority. When you learn about yourself, watch yourself, watch the way you walk, how you eat, what you say, the gossip, the hate, the jealousy - if you are aware of all that in yourself without any choice, that is part of meditation. So meditation can take place when you are sitting in a bus or walking in the woods full of light and shadows, or listening to the singing of birds or looking at the face of your wife or child."
J. Krishnamurti - Meditations

Yoga

 
"Yoga is a 6,000 year old scientific technique for spiritual development. Yoga is a Sanskrit word meaning "union", thus its goal is the unification of body, mind, and spirit. Because the science of yoga is so old it has developed many paths toward obtaining the goal of union. This state of union is called samadhi or enlightenment, where we experience the unity of not just our mind-body-spirit, but experience the whole universe as one interconnected whole." Timothy Burgin
 

Resources:

Easy Back Exercises
Back Exercises for Summer. Courtesy of Ivy Commons Family Chiropractic.

Tricep Exercises
Notice that most of the exercises are basic exercise and that 'kickbacks' and 'inverted The

Peng Exercises
someone grasps the bicep area of one arm and begins to liftly gently but a good

What is aerobic exercise Aeribics Guide Aerobic Exercise
What is aerobic exercise? The exercises? There are three factors that

Abdominal exercises - Abdominal training and effective ab exerc
Abdominal Exercises. Which exercises work the abdominals best?   The abdominal muscle group is extremely important since it helps stabilize the torso, may alleviate back pain and acts as the

 

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