You’re reading How to Go Out When You’re Sober, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Just a Simple Night Out

If you’re trying to quit drinking, going out sober is a bitter-sweet reminder (more bitter than sweet) of how tough your decision to quit will be. There’s nothing like trying to keep yourself together as you walk into a bar and savor the raw awkwardness of ordering a juice instead of your favorite draught beer. The edgy feeling as you join your friends, all enjoying fresh cocktails and chilled white wine. When you sit down, a few friends greet you with questionable glances at your beverage choice. Trying to play it off, you keep it cool. You smile, strike up the conversation and let the night roll.

But, then you start to think, those drinks look so good! They’re just sitting there, cold and delicious. Here I am with my juice, hating everything about the world and juice at this very moment. Why did I order a stupid juice? Then, as the night carries on, a little jittery feeling keeps you on your toes. Maybe I should just have one, and then that will be it. I’ll go home and start my quit tomorrow. I don’t want to be a buzz kill. I can have one, it’s no big deal if it’s just one. Everyone is drinking, and I look out of place… and so the inner dialogue goes.

Like others, going out sober with friends was one of my biggest fears when I quit drinking. I know it’s difficult, and that’s why I’m writing this blog piece. Remember, difficult is not the same as impossible. You can get through it, but first you need to get out of your head.

The Struggle is Mental

Sobriety is a mental game, and you need to first stop any thoughts that tease your mental strength. I use the word tease because we tend to think with false confidence when we enter a bar sober. We think we have a good game plan, like, One drink and then I’ll go home. But, how many times have we stayed for just one drink in these fun social settings? How do you react when your friend buys you a shot and demands you to take it with him? What about your boss who uses a happy hour to bond outside the workplace? Or your sister’s wedding with an open bar?

Your mental game is key. If you’re going out sober, be ready to say no when offered a drink; it’s not as bad as you think. Most worries that come with sobriety are only in your head. People won’t care if you’re not drinking because it doesn’t affect their needs. However, if you do have a needy friend that can’t drink alone, then schedule a coffee date with them instead. But, the first time I turned down a drink, I thought a riot of questioning and peer pressure would erupt. What I actually encountered was a slight shoulder shrug and an, “Ok, so what do you want me to order for you?”

Like I said, the worst is always in your head. People don’t care if you don’t drink.

Say “No” and Love It!

Saying no feels empowering, but if that makes you uncomfortable then you don’t have to be so direct. Say whatever you want if it keeps you from drinking. Lines I’ve used include: “I want to stop drinking and just see how I feel, like a detox.” Or, “I’m trying to be healthier.” Or, “I don’t feel like wine tonight, I’m craving coffee.” Odds are, your friends won’t give it another thought and it’s done. Crisis averted.

We know full well how hard it is to muster the courage to say no to a drink. Otherwise, we would all have a healthy, moderate drinking lifestyle like all our favorite TV show characters who jokingly drink “too much wine” with their catty girlfriends. It’s a game of willpower, motivation, accountability, and fortitude.

Bonus story: I can’t tell you how many times I was asked if I was pregnant or if I was “feeling OK” because I wasn’t drinking. The concern on the faces of my loved ones, because I had water instead of wine, was gold. I know it’s mean, but going out sober was hard so I had to have fun with it wherever I could.

Plot Your Success, Be Even Better Next Time

If you’re going out sober, go out with a plan. I’ve found this to be the best method before losing myself to madness. Order a non-alcoholic drink, be it a coffee, soft drink, water or a mocktail, and pay for it right away; do not keep a tab open. This way, when you start to feel the edginess creep in, you can quickly say your good-byes and GTFO. Then go home, applaud yourself for not giving in (it feels freaking awesome!) and remember that you can do it again next time.

Every time you modify old behaviors (like turning down a drink) new neuro pathways connect in your brain. This makes it easier to repeat next time you’re offered a drink. So, politely turn it down and strengthen that connection even further. If you slip, you slip. It happens. But those neuro pathways are still connected so you might be able to rebound easier than you thought, so keep going.

Join the Hermits

During the first month of your quit, refrain, as much as humanly possible, from going out to social gatherings. You’re new to the quit and your confidence fluctuates on a day to day basis. Going out sober is toughest at this time. Being around alcohol will most likely stir up some anxieties inside you. When anxiety comes near alcohol, you have a sure-fire way to start drinking again. Or, best case scenario, you dwell in extreme discomfort. So, just like you’ve removed all alcohol from your home, you must also remove alcohol situations as well. It’s not forever, it’s just temporary.

When you’ve made it through the first month, congratulations you did great! But the game isn’t over. Two years sober and I still struggle with some social settings and alcohol, but not nearly as bad as my first 90 days. You’re still vulnerable to mood swings, cravings, jitters and peer pressure.

Rolling Your Own Snowball

Here’s the struggle. After a few months without drinking, you start to feel pretty good about yourself. You got this, you’ve made it through the worst and now you’re starting to coast. Then, out of nowhere, you think, I’ve got this alcohol problem under control, I think I can handle one drink now. And, maybe you do. You order one drink, then go home and think, Hell yeah, I had just one drink and I didn’t get wasted. I controlled my cravings and I’m perfectly sober still.

Then, a few weeks later there’s another gathering and you think, Hey, I did so well a few weeks ago, so now I can definitely handle a drink without getting crazy. So, you drink again. Maybe you stay lucid, maybe you get a little tipsy this time. Then you go out again the next week, you order a few drinks, you have a good time and get a solid buzz, or you get drunk. Do you see where snowball is going?

We stopped drinking because we had a problem. Taking a vacation from alcohol doesn’t solve the problem, it just postpones our next plight. It’s easier to not drink today than to drink and try to get sober again.

Success is Sweet

Two years later, I have very few problems going out sober. I love ordering specialty coffees, virgin mojitos, and other mocktails. My friends know I don’t drink and expect me to order alcohol-free options. They don’t care. I can focus on them and their and stories without interjecting my inebriated nonsense. And if I’m feeling jittery I just tell them I need to go home. Crisis averted, once again. So, unless you like sitting in uncomfortable settings with water while everyone around you gets wasted, then I suggest you stay in. Don’t tempt temptation, or you’ll end up feeding the same habits you are simultaneously trying to crush. Remember your goals, and don’t quit the quit. You’ve got this.

Jennifer Coletta is a blogger for ExpatHousewife.com, a blog dedicated to travel, expat life, self-improvement and alcohol-free living. Her days are spent writing for her site, and evenings are dedicated to working virtually for clients in the US. Born in California, she resides in The Netherlands with her husband and pet rabbit.
Find more of her posts on http://ift.tt/2vBapdD
And http://ift.tt/2wtNopq

You’ve read How to Go Out When You’re Sober, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2hvYt6W

You’re reading How to Go Out When You’re Sober, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Just a Simple Night Out

If you’re trying to quit drinking, going out sober is a bitter-sweet reminder (more bitter than sweet) of how tough your decision to quit will be. There’s nothing like trying to keep yourself together as you walk into a bar and savor the raw awkwardness of ordering a juice instead of your favorite draught beer. The edgy feeling as you join your friends, all enjoying fresh cocktails and chilled white wine. When you sit down, a few friends greet you with questionable glances at your beverage choice. Trying to play it off, you keep it cool. You smile, strike up the conversation and let the night roll.

But, then you start to think, those drinks look so good! They’re just sitting there, cold and delicious. Here I am with my juice, hating everything about the world and juice at this very moment. Why did I order a stupid juice? Then, as the night carries on, a little jittery feeling keeps you on your toes. Maybe I should just have one, and then that will be it. I’ll go home and start my quit tomorrow. I don’t want to be a buzz kill. I can have one, it’s no big deal if it’s just one. Everyone is drinking, and I look out of place… and so the inner dialogue goes.

Like others, going out sober with friends was one of my biggest fears when I quit drinking. I know it’s difficult, and that’s why I’m writing this blog piece. Remember, difficult is not the same as impossible. You can get through it, but first you need to get out of your head.

The Struggle is Mental

Sobriety is a mental game, and you need to first stop any thoughts that tease your mental strength. I use the word tease because we tend to think with false confidence when we enter a bar sober. We think we have a good game plan, like, One drink and then I’ll go home. But, how many times have we stayed for just one drink in these fun social settings? How do you react when your friend buys you a shot and demands you to take it with him? What about your boss who uses a happy hour to bond outside the workplace? Or your sister’s wedding with an open bar?

Your mental game is key. If you’re going out sober, be ready to say no when offered a drink; it’s not as bad as you think. Most worries that come with sobriety are only in your head. People won’t care if you’re not drinking because it doesn’t affect their needs. However, if you do have a needy friend that can’t drink alone, then schedule a coffee date with them instead. But, the first time I turned down a drink, I thought a riot of questioning and peer pressure would erupt. What I actually encountered was a slight shoulder shrug and an, “Ok, so what do you want me to order for you?”

Like I said, the worst is always in your head. People don’t care if you don’t drink.

Say “No” and Love It!

Saying no feels empowering, but if that makes you uncomfortable then you don’t have to be so direct. Say whatever you want if it keeps you from drinking. Lines I’ve used include: “I want to stop drinking and just see how I feel, like a detox.” Or, “I’m trying to be healthier.” Or, “I don’t feel like wine tonight, I’m craving coffee.” Odds are, your friends won’t give it another thought and it’s done. Crisis averted.

We know full well how hard it is to muster the courage to say no to a drink. Otherwise, we would all have a healthy, moderate drinking lifestyle like all our favorite TV show characters who jokingly drink “too much wine” with their catty girlfriends. It’s a game of willpower, motivation, accountability, and fortitude.

Bonus story: I can’t tell you how many times I was asked if I was pregnant or if I was “feeling OK” because I wasn’t drinking. The concern on the faces of my loved ones, because I had water instead of wine, was gold. I know it’s mean, but going out sober was hard so I had to have fun with it wherever I could.

Plot Your Success, Be Even Better Next Time

If you’re going out sober, go out with a plan. I’ve found this to be the best method before losing myself to madness. Order a non-alcoholic drink, be it a coffee, soft drink, water or a mocktail, and pay for it right away; do not keep a tab open. This way, when you start to feel the edginess creep in, you can quickly say your good-byes and GTFO. Then go home, applaud yourself for not giving in (it feels freaking awesome!) and remember that you can do it again next time.

Every time you modify old behaviors (like turning down a drink) new neuro pathways connect in your brain. This makes it easier to repeat next time you’re offered a drink. So, politely turn it down and strengthen that connection even further. If you slip, you slip. It happens. But those neuro pathways are still connected so you might be able to rebound easier than you thought, so keep going.

Join the Hermits

During the first month of your quit, refrain, as much as humanly possible, from going out to social gatherings. You’re new to the quit and your confidence fluctuates on a day to day basis. Going out sober is toughest at this time. Being around alcohol will most likely stir up some anxieties inside you. When anxiety comes near alcohol, you have a sure-fire way to start drinking again. Or, best case scenario, you dwell in extreme discomfort. So, just like you’ve removed all alcohol from your home, you must also remove alcohol situations as well. It’s not forever, it’s just temporary.

When you’ve made it through the first month, congratulations you did great! But the game isn’t over. Two years sober and I still struggle with some social settings and alcohol, but not nearly as bad as my first 90 days. You’re still vulnerable to mood swings, cravings, jitters and peer pressure.

Rolling Your Own Snowball

Here’s the struggle. After a few months without drinking, you start to feel pretty good about yourself. You got this, you’ve made it through the worst and now you’re starting to coast. Then, out of nowhere, you think, I’ve got this alcohol problem under control, I think I can handle one drink now. And, maybe you do. You order one drink, then go home and think, Hell yeah, I had just one drink and I didn’t get wasted. I controlled my cravings and I’m perfectly sober still.

Then, a few weeks later there’s another gathering and you think, Hey, I did so well a few weeks ago, so now I can definitely handle a drink without getting crazy. So, you drink again. Maybe you stay lucid, maybe you get a little tipsy this time. Then you go out again the next week, you order a few drinks, you have a good time and get a solid buzz, or you get drunk. Do you see where snowball is going?

We stopped drinking because we had a problem. Taking a vacation from alcohol doesn’t solve the problem, it just postpones our next plight. It’s easier to not drink today than to drink and try to get sober again.

Success is Sweet

Two years later, I have very few problems going out sober. I love ordering specialty coffees, virgin mojitos, and other mocktails. My friends know I don’t drink and expect me to order alcohol-free options. They don’t care. I can focus on them and their and stories without interjecting my inebriated nonsense. And if I’m feeling jittery I just tell them I need to go home. Crisis averted, once again. So, unless you like sitting in uncomfortable settings with water while everyone around you gets wasted, then I suggest you stay in. Don’t tempt temptation, or you’ll end up feeding the same habits you are simultaneously trying to crush. Remember your goals, and don’t quit the quit. You’ve got this.

Jennifer Coletta is a blogger for ExpatHousewife.com, a blog dedicated to travel, expat life, self-improvement and alcohol-free living. Her days are spent writing for her site, and evenings are dedicated to working virtually for clients in the US. Born in California, she resides in The Netherlands with her husband and pet rabbit.
Find more of her posts on http://ift.tt/2vBapdD
And http://ift.tt/2wtNopq

You’ve read How to Go Out When You’re Sober, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2hvYt6W

You’re reading 5 Morning Rituals to Help You Become More Productive, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

We all know the saying that humans are “creatures of habit”, right? That’s because we often gravitate towards familiarity and routine. We like to stay in our routines because the potential for something to go wrong is diminished.

You probably have some sort of familiar rhythm to your day. Wake up, get ready for work, go to work, come home, sleep, repeat. Humans like to drop into this cycle on a daily basis to help reduce the potential for impromptu stress.

So what’s your morning routine like? Do you have any rituals to help kick start your day? Sure there are the basic necessities like brushing your teeth, getting dressed, and eating breakfast, but do you ever make time to truly map out your day or better prepare your mind for the workload ahead?

We’ve compiled a list of 5 Morning Rituals to start doing so you can set yourself up for a better and more productive day:

1. Wake Up Early

Set your (Yoga Wake Up) alarm! With the increasingly busy lives of modern society, more time in the morning can change how we view our day to come. When we give ourselves ample time, we reduce the potential for rushing and scrambling out the door. This creates a more peaceful and relaxing morning and gives us time to mentally prepare for the day ahead free from worry and stress. Our Yoga Wake Up app features an alarm clock that you can set the night before! Simply set your wakeup alarm to whatever time best suits you and keep it open over night. The app will do the rest! Click here to download!

2.Take Time Getting Out of Bed

More often than not, once we open our eyes and escape from dreamland, we get up and get moving almost instantly. While this is sometimes necessary to get to work on time, it can leave us feeling mentally disorganized and physically drained (hence the importance of waking up early). It is important to take your time transitioning from sleep mode to the real world, so find something you can do from bed that helps you remain calm and grounded. There are so many different things you can do such as meditate, journal, and perhaps bring a physical ritual into the mix. This brings us to the next ritual…

3. Get Moving

We suggest adding some sort of physical movement into your morning. When we make time to wake up the body, we can take mental note of where the body is at for the day. Ask yourself, “How do I feel today?” Are you more tired than usual? Do you feel physically energetic? Use this information to help prepare you for your morning movement. This movement could be anything. Dance to music, go for a run, do some yoga, meditate from bed! Yoga Wake Up is a great tool you can use to help you get into some yoga movement or meditation in the mornings.

4. Eat A Healthy Breakfast

This is known everywhere as being one of the most important morning rituals. Whether you’re a breakfast person or not, your brain needs fuel to be as productive as possible throughout the day. Since the first thing on our list is waking up early, this should also give you enough time to make yourself a hearty breakfast. Click here for some great recipes to help start your morning off right! At Yoga Wake Up we dedicate at least 1 blog a week to give you healthy, simple breakfast recipes you can make at home.

5. Make A List

Before work (or play), be sure to make a list of short-term goals you’d like to accomplish by the end of the day. Start with the most important things and then work your way down the list. If you’re into it, you could even make a list for before and after lunch! This way, you’ll be able to set a time management schedule for yourself and keep your goals organized all day. In turn, you’ll feel less distracted, more focused and more productive!

We know it’s extremely difficult to change a person’s routine, but we hope you’ll take some of these rituals and slowly start implementing them into your morning. Try doing it in steps. In no time we’re sure you’ll be on your way to a more productive morning.

Don’t forget to download our Yoga Wake Up app! Subscription is only $1.99/month and we’re constantly working to bring you more wakeups and teachers to choose from so you can start your day out the way you want and be more productive than ever!

http://www.yogawakeup.com
http://ift.tt/2wqylgb

You’ve read 5 Morning Rituals to Help You Become More Productive, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2wcszQ6

You’re reading 5 Morning Rituals to Help You Become More Productive, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

We all know the saying that humans are “creatures of habit”, right? That’s because we often gravitate towards familiarity and routine. We like to stay in our routines because the potential for something to go wrong is diminished.

You probably have some sort of familiar rhythm to your day. Wake up, get ready for work, go to work, come home, sleep, repeat. Humans like to drop into this cycle on a daily basis to help reduce the potential for impromptu stress.

So what’s your morning routine like? Do you have any rituals to help kick start your day? Sure there are the basic necessities like brushing your teeth, getting dressed, and eating breakfast, but do you ever make time to truly map out your day or better prepare your mind for the workload ahead?

We’ve compiled a list of 5 Morning Rituals to start doing so you can set yourself up for a better and more productive day:

1. Wake Up Early

Set your (Yoga Wake Up) alarm! With the increasingly busy lives of modern society, more time in the morning can change how we view our day to come. When we give ourselves ample time, we reduce the potential for rushing and scrambling out the door. This creates a more peaceful and relaxing morning and gives us time to mentally prepare for the day ahead free from worry and stress. Our Yoga Wake Up app features an alarm clock that you can set the night before! Simply set your wakeup alarm to whatever time best suits you and keep it open over night. The app will do the rest! Click here to download!

2.Take Time Getting Out of Bed

More often than not, once we open our eyes and escape from dreamland, we get up and get moving almost instantly. While this is sometimes necessary to get to work on time, it can leave us feeling mentally disorganized and physically drained (hence the importance of waking up early). It is important to take your time transitioning from sleep mode to the real world, so find something you can do from bed that helps you remain calm and grounded. There are so many different things you can do such as meditate, journal, and perhaps bring a physical ritual into the mix. This brings us to the next ritual…

3. Get Moving

We suggest adding some sort of physical movement into your morning. When we make time to wake up the body, we can take mental note of where the body is at for the day. Ask yourself, “How do I feel today?” Are you more tired than usual? Do you feel physically energetic? Use this information to help prepare you for your morning movement. This movement could be anything. Dance to music, go for a run, do some yoga, meditate from bed! Yoga Wake Up is a great tool you can use to help you get into some yoga movement or meditation in the mornings.

4. Eat A Healthy Breakfast

This is known everywhere as being one of the most important morning rituals. Whether you’re a breakfast person or not, your brain needs fuel to be as productive as possible throughout the day. Since the first thing on our list is waking up early, this should also give you enough time to make yourself a hearty breakfast. Click here for some great recipes to help start your morning off right! At Yoga Wake Up we dedicate at least 1 blog a week to give you healthy, simple breakfast recipes you can make at home.

5. Make A List

Before work (or play), be sure to make a list of short-term goals you’d like to accomplish by the end of the day. Start with the most important things and then work your way down the list. If you’re into it, you could even make a list for before and after lunch! This way, you’ll be able to set a time management schedule for yourself and keep your goals organized all day. In turn, you’ll feel less distracted, more focused and more productive!

We know it’s extremely difficult to change a person’s routine, but we hope you’ll take some of these rituals and slowly start implementing them into your morning. Try doing it in steps. In no time we’re sure you’ll be on your way to a more productive morning.

Don’t forget to download our Yoga Wake Up app! Subscription is only $1.99/month and we’re constantly working to bring you more wakeups and teachers to choose from so you can start your day out the way you want and be more productive than ever!

http://www.yogawakeup.com
http://ift.tt/2wqylgb

You’ve read 5 Morning Rituals to Help You Become More Productive, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2wcszQ6

You’re reading 6 Yoga Poses to Help Alleviate Back Pain, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

It doesn’t comfort lower-back-pain sufferers to know that most people experience low back pain at some or other time in their lives.

Office-bound people, especially those who work at computers, are sedentary for the best part of the day. Working in an office where ergonomics for workers is of little concern can lead to repetitive strain injury. This is a debilitating condition resulting from overuse of the hands and wrist for instance.

Back pain is a modern 21st century epidemic, and many people take time off from work because of chronic pain. Various organizations such as the World Health Organization have even documented the many problems caused by back pain and the need for effective pain-management systems of medicine.

When you spend most of the day sitting at a desk, you may want to consider making it more comfortable and to also learn about yoga poses that address back pain.

Yoga is an old system of medicine, a superb non-drug approach to tackling back pain before you reach out for the long-term use of strong painkillers. As an avid yogi myself, I’ve witnessed first hand how yoga has helped transform my life.

Take Responsibility for your Back Pain with Yoga

We look at a brief description of 6 yoga poses that specifically help your back and alleviate back pain, bearing in mind that each pose can be further researched for further details.

1. One Legged King Pigeon (Eka Pada Rajakapotasana)

This pose isn’t your obvious position to treat back pain, but tight hips can help with lower back pain. Get down on your hands and knees. Bend your left knee and move your foot toward your spine. Extend both arms overhead, bend the elbows, reaching back for your foot. Repeat on the other side.

2. Extended Child’s Pose ( Utthita Balasana)

This resting pose can stretch your back and hips. Start on all fours, keeping the arms forward and then sit back so your butt rests above your heels. Hold and breathe deeply, bearing in mind that the more you extend in either direction, the more relief from pain you enjoy.

3. Cat/Cow Pose (Bitilasana)

This pose helps to massage the spine and to bring about flexibility to it. Start on all fours and alternate between arching your back as you push down on the floor with your hands and tops of your feet. Hands need to be under shoulders and your knees and feet at hip-width distance.

4. Seated Forward Bend (Paschimottanasana)

From a seated position, extend both legs forward and reach for your ankles or feet, bending at the hips. Breathing in, raise both arms above your head and stretch up. Then, breathing out, bend forward so that your chin chin moves toward the toes. Try to take hold of your toes. Return to the sitting position, breathe out and lower the arms.

5. Downward Dog (Adho Mukha Svanasana)

This is one of the most iconic postures in yoga. Get down onto all fours, spread your fingers and make sure your feet are hip’s-width apart . Breathing out, press the floor away from you and lift your hips, pushing yourself into an upside down ‘V’ pose. Start off by bending the knees, and then, if possible, straighten the legs. Bend the knees again and lower the hips back to Table position.

6. Upward Facing Dog (Urdhvamukha Shvanasana)

Lie on your stomach and bend your elbows, dragging your palms towards your waist. With fingers spread, press down through the pads of your palm, lifting your shoulder heads away from the floor. Exhale and press your hands down, bringing your torso and legs up off the floor. Keep hips raised and then release your body back onto the floor.

Other Natural Ways to Alleviate Back Pain

Exercise your core

The muscles in your back are important for supporting your lower spine. There are a number of simple exercises that can be performed during the day, even at work during your lunch break which will work on your core muscles. Certainly, by developing stronger core muscles, you’ll be less likely to injure or strain your back muscles.

Get Ergonomic!

Make sure your work space is as ergonomic as possible. Items like ergonomic office chairs and kneeling chairs all help with optimizing your sitting position to support and promote good back posture. Standing or adjustable desks have also become very popular so actually get you out of your seat when working.

Lose weight

this is because as we gain weight we put pressure on the lower spine. The weight can result in an increased arch in the spine and can even lead to compression of the discs and nerves. Lose some weight to relieve pressure on the lower spine and nerves.

Conclusion

Research and analysis have found that those suffering with long-term lower back pain and who practise the ancient Asian discipline of yoga are far more likely to reduce their back pain levels and improve their mobility. It’s a wonderful healing method, adopted by people of all ages to calm the restless mind so that the health of the body doesn’t suffer.

Copyright: John Muller at http://ift.tt/2vqObu3
FB: http://ift.tt/2u1QIYl

You’ve read 6 Yoga Poses to Help Alleviate Back Pain, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2vr6QGj

You’re reading 6 Yoga Poses to Help Alleviate Back Pain, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

It doesn’t comfort lower-back-pain sufferers to know that most people experience low back pain at some or other time in their lives.

Office-bound people, especially those who work at computers, are sedentary for the best part of the day. Working in an office where ergonomics for workers is of little concern can lead to repetitive strain injury. This is a debilitating condition resulting from overuse of the hands and wrist for instance.

Back pain is a modern 21st century epidemic, and many people take time off from work because of chronic pain. Various organizations such as the World Health Organization have even documented the many problems caused by back pain and the need for effective pain-management systems of medicine.

When you spend most of the day sitting at a desk, you may want to consider making it more comfortable and to also learn about yoga poses that address back pain.

Yoga is an old system of medicine, a superb non-drug approach to tackling back pain before you reach out for the long-term use of strong painkillers. As an avid yogi myself, I’ve witnessed first hand how yoga has helped transform my life.

Take Responsibility for your Back Pain with Yoga

We look at a brief description of 6 yoga poses that specifically help your back and alleviate back pain, bearing in mind that each pose can be further researched for further details.

1. One Legged King Pigeon (Eka Pada Rajakapotasana)

This pose isn’t your obvious position to treat back pain, but tight hips can help with lower back pain. Get down on your hands and knees. Bend your left knee and move your foot toward your spine. Extend both arms overhead, bend the elbows, reaching back for your foot. Repeat on the other side.

2. Extended Child’s Pose ( Utthita Balasana)

This resting pose can stretch your back and hips. Start on all fours, keeping the arms forward and then sit back so your butt rests above your heels. Hold and breathe deeply, bearing in mind that the more you extend in either direction, the more relief from pain you enjoy.

3. Cat/Cow Pose (Bitilasana)

This pose helps to massage the spine and to bring about flexibility to it. Start on all fours and alternate between arching your back as you push down on the floor with your hands and tops of your feet. Hands need to be under shoulders and your knees and feet at hip-width distance.

4. Seated Forward Bend (Paschimottanasana)

From a seated position, extend both legs forward and reach for your ankles or feet, bending at the hips. Breathing in, raise both arms above your head and stretch up. Then, breathing out, bend forward so that your chin chin moves toward the toes. Try to take hold of your toes. Return to the sitting position, breathe out and lower the arms.

5. Downward Dog (Adho Mukha Svanasana)

This is one of the most iconic postures in yoga. Get down onto all fours, spread your fingers and make sure your feet are hip’s-width apart . Breathing out, press the floor away from you and lift your hips, pushing yourself into an upside down ‘V’ pose. Start off by bending the knees, and then, if possible, straighten the legs. Bend the knees again and lower the hips back to Table position.

6. Upward Facing Dog (Urdhvamukha Shvanasana)

Lie on your stomach and bend your elbows, dragging your palms towards your waist. With fingers spread, press down through the pads of your palm, lifting your shoulder heads away from the floor. Exhale and press your hands down, bringing your torso and legs up off the floor. Keep hips raised and then release your body back onto the floor.

Other Natural Ways to Alleviate Back Pain

Exercise your core

The muscles in your back are important for supporting your lower spine. There are a number of simple exercises that can be performed during the day, even at work during your lunch break which will work on your core muscles. Certainly, by developing stronger core muscles, you’ll be less likely to injure or strain your back muscles.

Get Ergonomic!

Make sure your work space is as ergonomic as possible. Items like ergonomic office chairs and kneeling chairs all help with optimizing your sitting position to support and promote good back posture. Standing or adjustable desks have also become very popular so actually get you out of your seat when working.

Lose weight

this is because as we gain weight we put pressure on the lower spine. The weight can result in an increased arch in the spine and can even lead to compression of the discs and nerves. Lose some weight to relieve pressure on the lower spine and nerves.

Conclusion

Research and analysis have found that those suffering with long-term lower back pain and who practise the ancient Asian discipline of yoga are far more likely to reduce their back pain levels and improve their mobility. It’s a wonderful healing method, adopted by people of all ages to calm the restless mind so that the health of the body doesn’t suffer.

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You’re reading How Traveling for Self-Improvement Could Actually Work, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

We’ve all been there, in that moment when we hit a wall and can’t figure out what lies behind it. And each of us deals with that instance of our lives differently. But, what I’ve learned works for me is traveling. Although I haven’t traveled much and gone too far, most of the people I’ve met on my trips had one thing in common – they believed their journeys made them better and improved. And indeed, after every trip I took I felt better, invigorated, like every experience was an upgrade of me as a person.  

So, if you’ve had some emotional turbulence or are just not feeling good about yourself, here are some ideas about what could help you self-improve while traveling.

Meeting new people will build up your confidence.

The great thing about traveling is that you get to meet people, and especially if you travel abroad you get to know travelers from all around the world. Don’t be shy or withdrawn, but start a conversation and exchange experience with them.

You are now outside your comfort zone and up for an adventure, so be adventurous. They could give you some hints about the place you’re going to, or be companions when sightseeing, as well as support that will empower your self-esteem.

Unfamiliar is good and welcoming.

The best way to fully immerse yourself in the destination you’re visiting is to choose a culture and country you know only the basics about. This means that you don’t know the language or the city, so you have to be resourceful and open-minded. Most of the time you will probably use a kind of pantomime to communicate with the locals, but after a while, you’ll notice that you’re starting to understand them better and will feel more accomplished and proud of yourself.

Choose a comfortable place to sleep.

This may seem contrary to the previous advice, but where you sleep and how you sleep is important no matter where you are. There’s lots of accommodation you can choose from when you arrive at your destination, but if you are already overwhelmed by the fact you are going to an unknown country, like Thailand for example, you might want to book ahead. My experience with Thailand hotel deals online was great and it made me feel more ready to jump into the culture I knew nothing about. The safety I felt at night empowered me for new adventures during the day.

Go to an adventure.

Constricted by my hometown and familiar faces, I was so obsessed with what others might say and what they thought of me. When I lost the job I loved several months ago, I felt like a failure and this obsession only weighed on me more. To compensate, I decided to try something uncharacteristic for me during every trip I went on. And every time the adrenalin and exhilaration hit, I noticed I cared less and less what others thought until I wasn’t bothered by other people’s opinions of me anymore.

The truth is, the only important opinion about you is your own. And it got better after every journey I had.

You control your travel and you alone.

Consider your travel to be a sort of a world inside the world, or more poetically a bubble within a bubble. However you choose to travel, with everything planned to a T or just with a backpack on your back and to jump into the unknown, the point is to always control what you do and what you would or wouldn’t like to experience.

This may seem hard to those of us who are too nice to say when something is not up to their standards or expectations, but there’s no more ideal place to start standing up for yourself than on your travels. And soon enough, it will become natural to you and you’ll be doing it all the time whenever the need calls for it.

In the end

Self-improvement is not something that gets invented or found while traveling, but rather something that awakens and is ready to be shaped. All those upgrades you want to have are already inside you, locked with fear and inhibition. So, you won’t become someone else, you will actually truly be the person you were intended to be all along. So close your eyes and place your finger on the map – the country you blindly chose is your next destination. Bon voyage!  

You’ve read How Traveling for Self-Improvement Could Actually Work, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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