Do it as an inspiration to your children.
The Lion Pose:
simha = lion
Step by Step
Kneel on the floor and cross the front of the right ankle over the back of the left. The feet will point out to the sides. Sit back so the perineum snuggles down onto the on the top (right) heel.
Press your palms firmly against your knees. Fan the palms and splay your fingers like the sharpened claws of a large feline.
Take a deep inhalation through the nose. Then simultaneously open your mouth wide and stretch your tongue out, curling its tip down toward the chin, open your eyes wide, contract the muscles on the front of your throat, and exhale the breath slowly out through your mouth with a distinct "ha" sound. The breath should pass over the back of the throat.
Some texts instruct us to set our gaze (drishti) at the spot between the eyebrows. This is called "mid-brow gazing" (bhru-madhya-drishti; bhru = the brow; madhya = middle).Other texts direct the eyes to the tip of the nose (nasa-agra-drishti; nasa = nose; agra = foremost point or part, i.e., tip).
You can roar two or three times. Then change the cross of the legs and repeat for the same number of times.
The Camel Pose:
ustra = camel
Step by Step
Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don’t harden your buttocks. Imagine that you’re drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.
Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don’t "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.
Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won’t be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you’re not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.
See that your lower front ribs aren’t protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.
Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child’s Pose for a few breaths.
Livability.com has named Plano in the TOP 10 (rank #5)in Best Cities for Kids, 2014.
Factors considered for inclusion on the list included: concentrations of school-age children; schools; crime rates; health insurance coverage; parks; playgrounds; libraries as well as the percentage of restaurants that feature kids’ menus.
Top city on the list
· Boise, ID.,
· Downers Grove, IL.,
· Overland Park, KS.,
· Cedar Rapids, IA.,
· Plano, TX.,
· Carmel, IN.,
· Brentwood, TN.,
· Palo Alto, Calif.,
· Royal Oak, MI.,
· Newton, MA.
The popularity of indoor games is rising with the use of Video games, Nintendo, play station, VCRs, DVDs, and Internet use. These take children away from outside activities and put them on a couch in front of a computer or big screen. Studies say that these devices could also be leading children to adopt more sedentary life-style one which could stick with them for the rest of their lives.
Couch potatoes syndrome is one of the reasons for obesity, heart diseases, diabetes and cholesterol in young kids. Lack of exercise and obesity are the top two health concerns for U.S. children. Can you imagine that kids as young as 8yrs old are taking cholesterol lowering drugs. Now there are special pediatric cholesterol checkups.
So, as a parent, wake up and smell the coffee. Parenting influences played a major part for their sedentary life-style. Either we can have a healthy active kid or a nice chubby couch potato who will end up chemically fried with pills or worse dead by the time they grow into adulthood.
If you want to make a change in their lives, read on….
Parents should always strive for balance between exercise and healthy eating. Making exercise a fun game is more important because if you do exercise you won’t realize you are doing exercise. It really helps. It makes you feel better about yourself. Some of the joys of physical exercise are:
Think outside the playing field.
All children are not soccer or basketball players. There are other activities also like, dancing, rock climbing, swimming, martial arts, or cricket. Be patient until you get one game for your children.
Family time can do wonders.
You don’t need fancy classes or fancy toys for the child to play. Play with them, run with them. Walk to school together. Take the bike and run.
Limit screen time.
Computers, TV, internet whatever it is restrict them to one or two hours per day. Suggest alternatives as tag time, walking dog or board games if it is winter.
Lead by example.
You sit in front of the TV with remote on one hand and popcorn on the other and expect your child to go and play outside? It is not going to happen. You have to show the kids how to do it. They learn from you each and every move. You can walk instead of driving to the corner shop. Climb up the stairs instead of taking the elevator all the time… you can be a role model to your children by incorporating small physical activity in your everyday life. Participate in active pursuits that you enjoy and let your kids see them. Talk to them about how much you enjoy such pursuits.
Offer positive feedback.
Shower children with praises for their fitness effort and yoga stands. Children need lots of encouragement for reaching even small goals. Remember to acknowledge the effort, choosing to be active or trying to improve their skills rather than the outcome. Kids need all the support and cheer leading you can offer. Nagging and negative comments don’t work with kids. It will only serve to make your child feel bad.
Bring a friend along.
Kids love to hang out with peers and buddies. Offer to bring them along for ice-skating or swimming. Children like to play with friends in playgrounds. Just make sure the focus is on making fitness fun and learning new skills. It is not winning and competition as this can dampen your child’s enthusiasm for the game.
Use exercise as a reward.
Don’t ever use exercise as punishment. Usually push-ups and run-laps are used for this. Instead try using them as reward. Running, playing and kickboxing for 10 minutes are a break from monotonous home-work. They are all fun stuffs. Instead of sweets and chocolates exercise can be offered as reward.
Establish a regular routine.
Make sure your child’s fitness program is plugged into family schedule in the same way that school work, shopping, party, groceries, birthday parties and play dates find their way into your calendar. You and your child are more likely to stick to an exercise plan if you incorporate it into your life on a routine basis. This way your child will begin to expect and accept the walking two days a week, yoga one day, one day bike session and one day tennis and so on.
Take a non-negotiable position.
As brushing teeth, eating food, wearing a seat belt a subject of debate in your home? No they are not. They are all activities that promote health, safety and well-being. The same way fitness too is important. The same approach should be given to exercise too. It’s a no-brainer. Regular exercise is good for the mental and physical well-being of the child. Stand firm from the get-go and don’t let your child argue the merits of computer games vs playing outside tennis.
Now, Go out and have some fun.
29.8% of Texans are Obese. Dallas did slightly better with 28.8% obesity.
Common Dallas we can do better. Get moving and let’s aim to becoming the fittest Metro by 2015.
Want to keep your little kids active?
A new study suggests that mothers may be the key: Preschool children with more active moms appear more likely to be active themselves.
The study appeared online on the March 24 issue of the journal – Pediatrics.
According to the researcher, parents seem to affect their kid’s physical activities in three ways
– by acting as role models,
– by helping kids be active (by taking them to the park, for instance),
and by being active with them.
Now you know the secret! Get moving.
Kid Fitness: When Your Child Won’t Exercise
A healthy Pregnancy and Baby’s health are closely related. A new born’s health depends on:
· genes the child inherits from it parents
· environment in the womb
Most expectant women are warned that drinking alcohol, smoking and even eating unpasteurized cheeses can have serious consequences for the growth and development of their unborn children. But there are other ways in which a pregnant woman influences the later health of her child.
Shed pounds before pregnancy: Maternal obesity increases the risk of a woman developing gestational diabetes or going into preterm labor, as well as the risk of obesity and diabetes in the child. Recent studies have also linked a woman’s pre-pregnancy weight to her child’s risk of asthma. Regular exercise helps.
Limit Coffee Intake: Doctors and researchers have known that high caffeine intake during pregnancy may harm the fetus but the limit on caffeine is not known. However, a study published last month found that caffeine was associated with an increased risk for babies being smaller than normal at birth. Preferably avoid coffee.
Avoid secondhand smoke: Living in a smoky environment or secondhand smoke has long been tied to asthma and breathing problems in kids. Per study, kids born to mothers exposed to secondhand smoke during pregnancy were more than twice as likely to develop attention and aggression problems by the age of five than the children of mothers unexposed to smoke.
Discuss antidepressants with your doctor: Antidepressants have lasting impacts on the developing fetus, according to recent review of studies. A selective serotonin reuptake inhibitor (SSRI) while pregnant may be linked to a higher risk of miscarriages, birth defects, preterm delivery and behavioral problems, including autism. Behavior therapy, which includes counseling but not medication, should be the first line of depression.
Get your VITAMIN ‘D’ AND FOLIC ACID. There’s growing evidence that low levels of the “sun vitamin” & folic acid during pregnancy may lead to health problems for mother and child. The review of more than 30 studies linked low levels of vitamin D to an increased risk of gestational diabetes, autism, pre-eclampsia and lower birth weight.
CUT out Deli meats: Roughly 1,600 Americans yearly suffer from severe cases of listeriosis, a food borne illness caused by a bacteria. A Listeria infection can lead to premature delivery, infection in the infant and even stillbirth. Processed meats, such as hot dogs, deli slices and smoked salmon can become contaminated with Listeria before they are packaged. Washing all fruits and vegetables and thoroughly cook all meats before consuming.
Avoid air pollution: Breathing outdoor air pollution caused by traffic, industry and even dust during pregnancy may slightly increase the risk that a baby will be born at a lower birth weight. Avoid rush hour traffic as well as idling cars. One study published found that increasing the intake of fruits and veggies during pregnancy may help protect against the effects of air pollution.
You may have heard the old maxim “If your mom is a good cook, you are likely one too.” Or “Tell me your friends and I will tell you who you are”. Well here is a new one to add “If your doctor is healthy, you are likely to be one too”
Researchers at the University of British Columbia and in Israel studied health records of 1,488 doctors and nearly 1.9 million patients who were part of Israel’s largest health maintenance organization, Clalit Health Services, which insures over 50% of Israel’s population. They looked at the frequency with which both doctors and their patients engaged in preventative practices
THE SURPRISING RESULT:
Doctors who regularly got their check-ups and vaccinations — and passed along this information to their patients — were more likely to have patients who did the same.
WHAT DOES IT MEAN FOR YOU?
if doctors were more vigilant about their own health, that might go a long way toward improving the health of their patients
People usually preach what they practice. Personal adoption of a practice suggests that the doctors are sufficiently convinced of the importance of the intervention that they are motivated enough to even do it themselves.
1. Pick a doctor who has kids of his/her own. There is no substitute to real-life test-of-fire.
2. Checkout if your doctor looks healthy. Ask if he/she follows preventive approach.
3. Specifically ask if she has firsthand knowledge of what he/she is recommending
For more information, read: http://healthland.time.com/2013/04/09/if-your-doctor-is-healthy-you-probably-are-too/