King Pigeon Pose: Step-by-Step Instructions

Yoga Poses

Warrior i pose: step-by-step instructions

Stand in Tadasana (Mountain Pose). With an exhale, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach actively through the little-finger sides of the hands toward the ceiling. Firm your scapulas against your back and draw them down toward the coccyx.

Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the heel. Lengthen your coccyx toward the floor, and arch your upper torso back slightly.

With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.

Reach strongly through your arms, lifting the ribcage away from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. If possible, bring the palms together. Spread the palms against each other and reach a little higher through the pinky-sides of the hands. Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.

Stay for 30 seconds to a minute. To come up, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward and release the arms with an exhalation, or keep them extended upward for more challenge. Take a few breaths, then turn the feet to the left and repeat for the same length. When you’re finished, return to Tadasana.

King Pigeon Pose: Step-by-Step Instructions

Kneel upright, with your knees slightly narrower than hip width apart and your hips, shoulders, and head stacked directly above your knees. With your hands, press down against the back of your pelvis.

On an inhalation, tuck your chin toward your sternum and lean your head and shoulders back as far as you can without pushing your hips forward. Firm your shoulder blades against your back and lift the top of your sternum. When your chest is maximally lifted, gradually release your head back.

Before you arch all the way back and place your head and hands on the floor, bring your palms together in front of your sternum in Anjali Mudra. Then separate your hands and reach them overhead toward the floor behind you. Bring your hips forward enough to counterbalance the backward movement of the upper torso and head. Keep your thighs as perpendicular to the floor as possible as you drop back. Place your palms on the floor, fingers pointing toward your feet, then lower your crown to the floor as well.

Press your palms, lift your head slightly off the floor and raise your hips, opening your front groins as much as possible. Lifting your pelvis as much as possible, lengthen and extend your upper spine and walk your hands to your feet. As you do, lower your forearms to the floor. If possible, grip your ankles (or, if you’re very flexible, your calves). Dr aw your elbows toward each other until they’re shoulder width apart, and anchor them firmly on the floor. Extend your neck and place your forehead on the floor.

Take a full inhalation to expand your chest. Then, exhaling softly but thoroughly, press your shins and forearms against the floor; as you do, lengthen your tailbone toward the knees and lift your top sternum in the opposite direction.

Hold the pose for 30 seconds or longer, further expanding the chest with each inhale, softening the belly with each exhale. Then release your grip, walk your hands away from your feet, and push your torso back to upright with an inhale. Rest in Child’s Pose for a few breaths.

Упражнение 1

Переведите на русский:

Scapulas/ shoulder blades; coccyx; pelvis; femur; ribcage; sternum; upper torso; groins; tailbone; thigh; shin; calves; hips.

Упражнение 2

Переведите на английский:

Бакасана

1. Присесть на корточки, сдвинув стопы. Подошвы и пятки должны полностью покоиться на полу. Приподнять седалище от пола и балансировать.

2. Раздвинуть колени и наклонить туловище вперед.

3. Выдохнуть, завести руки за согнутые колени и положить ладони на пол.

4. Согнуть локти, поднять пятки от пола, подвинуть туловище еще больше вперед и поместить голени на заднюю поверхность верхней части рук около подмышек. Сделать 2-3 дыхания.

5. Выдохнуть, качнуть тело вперед и оторвать пальцы ног от пола.

6. Выпрямить руки и удерживать вес тела на кистях.

7. Оставаться в этом положении 20-30 секунд, дышать нормально.

8. Выдохнуть, согнуть локти, опустить туловище, опустить ноги от подмышек, встать на корточки и расслабиться.

Ebola

Symptoms

If you've seen the movie "Outbreak," you probably associate viruses like Ebola with massive bleeding coming out of all orifices of the body. While this isn't completely untrue, the actual symptoms of Ebola are not usually that macabre.

When Ebola enters a human it hangs out seemingly harmless for 2-21 days (typically 4-10), until the symptoms start appearing. First come the fever, chill, headache, muscle and joint aches, and tiredness. At this point, unless there is a known outbreak, the disease can often be confused for many other types of illnesses. And given the most common location of infection is in Africa, malaria is often the first disease that health care workers diagnose.

But then the disease quickly takes a turn for the worse. Patients start complaining of bloody diarrhea, severe sore throat, jaundice, vomiting and loss of appetite. When symptoms have been present for five days, about half of Ebola victims will develop a rash on their trunk and shoulders. And after this it can get really ugly.

While massive bleeding is actually rare, one of the prominent components of this infection is that patients start to hemorrhage. Their blood starts to clot all throughout their bodies and that quickly exhausts the supply of proteins that handle clots. So that means when tissue damage occurs in other parts of the body, those proteins aren't available to do their clotting work, resulting in uncontrolled bleeding. Now this happens for only about 50 percent of patients, and the uncontrolled bleeding is mostly internal, in the gastrointestinal tract. So while massive bleeding may occur from other parts of the body, it's pretty uncommon.

All of this trauma very quickly adds up to a bad outcome for many patients. For fatal cases, death occurs 6-16 days after the onset of symptoms. Generally that death is not a result of the hemorrhaging, but from multi-organ failure or shock.

Ebola acts quickly, but causes a lot of pain and suffering in its victims during that time. Since treatment options are unavailable (more on that later), it's safest to just stay away from the virus. Read on to learn what we know about how it started and how it spreads.