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The Social | A five-minute yoga routine that will help you feel your best

It sounds too good to be true, but Manual osteopath Liza Egbogah proves it’s possible!

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Spring is here which means it’s time to ditch the layers, shake off the winter blues and get moving. Manual Osteopath Liza Egbogah has a workout routine that will be sure to get you into shape in just five minutes.

It’s all about consistency with this workout and doing it every day. We all know that there are tremendous benefits that go along with a regular exercise routine such as less pain, better overall health, improved mobility and an improved mood, and this routine does just that.

So, how will these poses help?

These five yoga poses are proven to target all major stabilizer muscles in the body that you would typically focus on in the gym, which lead to better posture, improved appearance and less stress on the body. Each of the poses in this session help to increase endorphins which are the natural feel good chemicals in your body. They also help to reduce cortisol levels – which is the hormone associated with stress. Because the routine also helps to improve your posture it means that you will have lasting positive effects on your mood beyond the 5 minute routine. Research has shown that just 30 minutes of good posture can improve your mood while 20 minutes of poor posture is enough to leave you feeling down.

BOW PULLING POSE

HOW-T0

  1. Stand with your feet shoulder width apart. Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.

  2. Try to keep your torso relatively upright and reach back with your left hand and grasp the outside of your left foot or ankle so that your finger tips are on the outer part of the ankle.

  3. Begin to lift your left foot up, away from the floor, and back, away from your torso and kick it towards the ceiling. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.

  4. Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.

BENEFITS

This move opens up the chest and hips which has been proven to reduce cortisol [stress hormones] levels meaning you’ll feel better and also helps to improve your posture.

 

TRIANGLE POSE

HOW-TO

  1. Stand with your feet hip-width apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide and palms down.

  2. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Line up the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

  3. Extend your torso to the right directly over the right leg, bending from the hip. Rotate the torso to the left, keeping the two sides equally long. Rest your right hand on your shin, ankle, or the floor outside your right foot. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Turn your head it to the left looking up at your left hand.

  4. Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

BENEFITS

Triangle pose is so intense that it acts as a cardiovascular workout. It takes work from a large number of muscles and some serious balance to hold this pose which results in a serious calorie burn. You’ll really feel the sweat. You’ll also come out of it feeling better and more aligned.

 

HEAD TO TOE POSE

HOW-TO

  1. Bring your feet together and raise your arms above head. Interlock your fingers and release the pointer fingers [steeple grip]. Step your right leg out about 4 feet towards the right. Turn your right foot out 90 degrees and do same with torso, hips, arms, and head.

  2. Rotate left foot in about 45 degrees to keep hips squared forward. Tuck your chin into your chest while maintaining straightened arms and legs. Round down from the hips until your forehead touches your right knee. If your hamstrings or back is tight you can bend your right leg until your forehead touches the knee.

  3. Keep your arms and left leg straight, and if you need help balancing, separate your hands and place them on the floor. Keep your forehead on the right knee making sure your hips are square to the floor. Try to hold this position for 20-30 seconds.

  4. Repeat on left side by turning once to face forward and then turning again to face left leg

BENEFITS

This pose is great for boosting metabolism and improving your mood. By compressing your thyroid when you bring your head to your knee, you are stimulating it and improving your metabolism. The rush of blood to your head is also great for your mood while the overall stretch helps to create alignment.

 

PLANK POSE

HOW-TO

  1. The plank is one of the best core workouts you can do to improve your posture. Since you are working many of your large stabilizer muscles with this exercise you are also getting a cardiovascular boost.

  2. Start from standing and then bring your hands to the ground in front of you. Inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.

  3. Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back then spread them away from the spine.

  4. Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Your back should be flat like a plank board.

BENEFITS

This pose engages your abdominal muscles for a serious burn. Try to stay in the plank for 1 minute.

 

CAT CAMEL

HOW-TO

  1. Kneel down on all fours with your hands directly underneath your shoulders and your knees underneath your hips. Round your upper back while pressing your shoulders forward and looking down. This is your starting or cat position.

  2. Pause, then slightly arch your back while looking up towards the ceiling to a slow count of 5. Return to starting position and repeat 5 times


BENEFITS

Cat camel is a great mobilizing pose that will help reduce stress hormones and increase endorphins which are feel good chemicals in your body. It will also help correct an anterior pelvic tilt posture [where your stomach sticks out] from too much time sitting.


WATCH THE FULL SEGMENT HERE

5 Exercises For A Natural Butt Lift

Sitting at a desk all day, or too much sitting in general, can lead to a flatter backside.

It's true!

While you're sitting, your glute muscles aren't working at all, and over time, they become weaker and elongated. In turn, the body "turns off" the glutes and begins relying on stronger muscles nearby, like those in your lower back and surrounding your knees, to pick up the slack. The bad news is that extra the extra stress on these body parts makes them more susceptible to injury especially in the knees and back. 

Our sedentary lifestyles mean more women are losing the definition between their thighs and their butt than ever before. They call it the ‘thut’ and it’s when the muscles on the back of a woman’s legs are undeveloped, leading the butt and thigh to appear as a single piece of anatomy. It just makes it look like your bum has dropped down into your leg and you lose that lift that a toned butt should have. 
 

So how can we save our butts from going flat? We need to learn to activate, or “wake up” your glute muscles, as well as stretch and release tight muscles that attach to the glutes through fascia and contribute to the flattening of your butt. 

 

There are exercises that actually help to build muscles in your glutes. 

standing-clam


STANDING CLAM

Stand straight with your feet together. Engage your core muscles and bend forward so that you are almost parallel to the floor. Keeping your knees together bend your right knee to about 45 degrees. Lift the right leg  knee out until it is the same level as your hip, keeping the knee bent.  Lower to start position. Repeat this movement for 30 seconds, switch legs and perform movement on opposite leg for another 30 seconds.

 

WHAT IT DOES:
This is one of the best exercises your can do to strengthen your gluteus medius muscles which will help to round out your butt while working to also treat/prevent hip, back and knee pain.

 

sumo-squat

 

SUMO SQUAT

Start with your feet in a wide stance, toes pointed out as far as is comfortable. Keeping your back and spine in a neutral position, and torso upright, tighten your core. Bend the knees outwards so they remain over your ankles, and sit down with your butt into a squat position. Hold for 5 seconds and slowly come up to a count of 5. 

 

WHAT IT DOES:
The wider stance works to take the majority of the effort of squatting from your quadriceps and shift it into the glutes working your gluteus maximus which is the largest of the glute muscles. It also helps to open up your hips, which is helpful in activating your glutes and preventing back pain. Plus, as a bonus, it doesn't put too much stress on your lower back. 

 

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BRIDGE WITH BUTT LIFT

Lie flat on the floor on your back with your hands by your sides and your knees bent. Make sure your feet are flat on the ground and placed about hip width apart. Take one of your legs and straighten it so that your toes are pointing up towards the ceiling


Push through your heel, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly bring your butt back down to the floor to complete the rep. Repeat

 

WHAT IT DOES: 
This exercise is a powerhouse for lifting the butt by strengthening the glutes while also targeting your obliques to give you a more defined waist line and stronger core. This will help to create lines between the waist and the glutes giving your butt better definition.

 

DOWNWARD DOG WITH LEG LIFT

Start from a standing position and walk your hands out in front of you so that your hands are slightly forward of your shoulders. Spread your palms and turn your toes under.


Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor.  Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Inhale and lift your right leg up. Exhale and bring your foot to the floor.


WHAT IT DOES:
The downward dog position provides a great stretch for you hamstrings helping to minimize the appearance of the ‘thut’ [where the thigh and butt look continuous]. At the same time you are targeting your glute max in the lifted leg and glute med in the leg on the ground resulting in a rounded and lifted butt.

 

extended-hand-to-toe-pose

EXTENDED HAND TO BIG TOE POSE

While standing, bring your leg up so that your thigh is parallel to the ground and your knee is bent to 90 degrees. Grab your big toe with your 2nd and 3rd fingers and your thumb. When you feel that you have your balance, kick your leg out to the side so that your leg is straight. The standing leg and the leg in front of you should both be straight and your hips should point forward. Bring your leg out to the side so that the inner thigh is facing the front of the room and try to bring your leg as high to the side as possible so that it is parallel to your body. Hold for 15-20 seconds and repeat on the other leg.

 

WHAT IT DOES:
This exercise strengthens the legs while seriously working the glutes. By doing this exercise you will not only build up your glute med muscles that give a crucial in creating lift but also stretching to help minimize the appearance of the ‘thut’.

The Social - Facial Cupping + Face Yoga

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Dr. Liza visited her friends at The Social and performed a facial cupping treatment and walked the hosts  through some popular facial yoga poses to tighten, tone and relax face muscles without making a trip to the doctor. Before the rise of facial injections, facial yoga was popular among women as a way to keep faces looking youthful. It might not be as quick, but with a little patience and commitment, your results could be just as good.  Head to The Social to watch the full segment and learn how to do the poses!

Please note that Dr. Liza performs facial cupping as part of the comprehensive myofascial release visits and these treatments are not eligible for insurance reimbursement as they are cosmetic in nature.

 

 

The Social - Natural treatments and exercises for glowing skin

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the[fix]'s manual osteopath Liza Egbogah was back at The Social to show 4 yoga poses you can do to get glowing skin and demonstrated some myofascial release and osteopathic techniques that can be done to decrease muscle tension in the face, improve skin coloration and provide a youthful glow.

Watch the full segment here to learn some techniques you can do yourself to get your glow on!

http://www.thesocial.ca/Style/Beauty/4-yoga-poses-for-glowing-skin

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