The post Moms in Motion: The Power of Postnatal Yoga and Pilates appeared first on Abbysan.
]]>Yoga offers stretches, calming breaths, and relaxation, while Pilates focuses on core strength and posture. Both go beyond physical recovery and help you rediscover yourself.
Every postpartum journey is unique, and postnatal yoga and Pilates respect and cater to that.
They provide safe spaces for healing, recharging, and finding your footing in motherhood. Together, they offer a holistic approach to recovery, guiding new moms through the challenges of early motherhood with a focus on both body and mind.
What exactly is postnatal yoga?
5 Reasons to Try Yoga and Pilates After Giving Birth.
Precautions for Postnatal Yoga and Pilates.
Yoga and Pilates pose for new moms.
How Abbysan Yoga and Wellness Center can help.
Conclusion
What exactly is postnatal yoga?
Postnatal yoga is a gentle form of yoga designed specifically for the unique needs of new mothers. Unlike the more vigorous styles often associated with yoga, postnatal yoga focuses on restoring your body after childbirth, relieving stress, and boosting your overall well-being.
This practice is like a targeted tune-up for your post-baby body. Imagine your core getting a serious workout, your pelvic floor finding its strength again, and your spine lengthening like a blooming flower.
5 Reasons to Try Yoga and Pilates After Giving Birth.
Whether you’re a resident of Phuket’s vibrant Old Town or visiting the island paradise, our local yoga school in Phuket is here to support you.
We offer specialized yoga and Pilates courses tailored to the needs of new mothers, providing a safe and nurturing environment for your postpartum recovery.
Did you know that Pilates core strengthening exercises mixed with selected yoga stretches after six to eight weeks postpartum have even better effects on recovery?
Here’s how it can help new moms:
1. Regain Strength and Flexibility:
At our Phuket Yoga Studio, we guide you through yoga poses and Pilates exercises that help rebuild core strength and restore flexibility, essential for managing the physical demands of caring for a newborn. These practices target weakened core and pelvic floor muscles, helping prevent postpartum issues like incontinence and diastasis recti.
2. Promote Relaxation and Stress Relief:
Our experienced yoga teachers in Phuket lead soothing practices that can help alleviate the mental and emotional strain of postpartum life, allowing you to find a peaceful oasis through the changes.
3. Reconnect with Your Body:
In our yoga classes in Phuket, you can reestablish a deeper connection with your postpartum body through mindful movements and breathwork. Pilatus Phuket offers complementary techniques to help you feel empowered in your new role as a mother.
4. Build Community:
Participating in a yoga retreat in Phuket provides the opportunity to connect with other new mothers, fostering a supportive network during this transformative time.
5. Cultivate Mindfulness:
Our Phuket Island Yoga Retreat offers a serene setting to cultivate mindfulness, helping you approach motherhood with more significant presence and intention.
Precautions for Postnatal Yoga and Pilates.
Before embarking on postnatal yoga or Pilates at any Phuket Yoga Studio, it’s crucial to understand your body’s changes and start with pelvic floor strengthening. A full postpartum assessment is critical to planning a safe recovery and avoiding complications like diastasis recti or incontinence.
Yoga and Pilates can improve core strength, posture, and flexibility and reduce stress – all beneficial for new moms. However, it’s vital to work with qualified instructors, like those at Abbysan, who specialize in postnatal recovery.
Consider your stress levels, delivery method, pelvic floor condition, and any existing issues. Our programs are designed to address these concerns safely.
Remember, every postnatal journey is unique. Our yoga teachers in Phuket can tailor practices to your needs, ensuring a gradual and safe return to exercise.
Review our “Postpartum Precaution” consideration checklist before starting postpartum yoga or Pilates.
Discuss this with a professional before starting Yoga or Pilates.
- Stress and Support: Consider your overall stress level and support system at home.
- C-section and Scar Massage: Have you received a scar massage if you had a C-section?
- Vaginal Delivery and Tearing: If you had a vaginal delivery, did you experience tearing?
- Pelvic Floor Health: Assess your ability to contract pelvic floor muscles and any associated issues (e.g., bowel, bladder, gas, and heaviness).
- Diastasis Recti: Check for abdominal muscle separation.
Yoga and Pilates for new moms.
Remember, postpartum recovery success starts with these simple steps:
- Pelvic floor strengthening.
- Improving breathing.
- Maintaining good posture.
- Daily 10-15 minute walks.
- Pilates core exercises for abdomen and glutes (no sit-ups).
- Selected yoga poses to lengthen tight muscles and reduce lower back stress.
For specific concerns, try these Yoga and Pilates moves:
- Good posture: Cat-Cow, Mountain Pose, and Pilates Shoulder Bridge.
- Flatter tummy: Pelvic Tilts, Pilates Hundred, and Plank variations.
- Sleep deprivation: Legs-Up-the-Wall, Child’s Pose, and Pilates Roll-Down.
- Low energy: Warrior poses, Sun Salutations, and Pilates Spine Twist.
- Pain relief: Parrot Pose, Cobra, and Pilates Swimming.
Remember to always consult your healthcare provider before starting any postpartum exercise routine.
At Abbysan, we offer expert, tailored guidance for new moms, ensuring a safe and effective recovery. You can trust in our expertise and commitment to your well-being.
How Abbysan Yoga and Wellness Center can help.
At Abbysan, we combine Dr Abhishek’s signature Yogkinesis® method with Phuket’s finest Pilates and yoga instructors to support your postpartum journey.
Our team, versed in STOTT® Pilates, Original Pilates, Hatha Yoga, and Vinyasa Flow, is dedicated to your overall health and well-being. We pride ourselves on being responsible, accountable, honest, and ethical, using our drive to energize and inspire our clients.
For new mothers, we offer a range of suitable courses after initial 1:1 postpartum recovery sessions.
Our Yoga classes in Phuket follow balanced sequences with tracked progress and personalized modifications. Ashtanga Yoga offers a steady flow of poses coordinated with breath, while Hatha Yoga focuses on proper technique. Our Yoga Therapy classes address specific health issues, adapting traditional poses to promote healing.
Our Pilates classes, including the Posture Clinic and Mat Pilates, are tailored to all levels and focus on core strength and body alignment.
We recommend consulting with our professional staff at our Phuket Yoga Studio to determine the most suitable postpartum exercise routine for you.
Conclusion
Fitting postnatal yoga into a busy new mom’s schedule can be challenging, but it’s not impossible. Remind yourself of your goals, find reliable childcare, and commit to making time for yourself. Small steps, like starting with just a few minutes a day, can make a big difference.
Remember, you deserve the care.
Are you interested in joining one of our classes or seeing Dr. Abhishek for a free consultation at our Yoga Phuket Old Town location?
Check availability and reserve your place using our online booking system. If you have any questions about our Yoga Retreat in Phuket or Pilatus Phuket offerings, please don’t hesitate to contact us.
Let Abbysan be your partner in this beautiful journey of motherhood and self-care.
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]]>The post The best yoga in Phuket Thailand appeared first on Abbysan.
]]>To answer that question, you must first understand why you need yoga and which yoga class and style are best for your body.
So, really, you need to answer: “Where is the best yoga in Phuket Thailand, for me?”
For example, if you have chronic back pain, going to Ashtanga yoga or Vinyasa classes will only increase the symptoms. Instead, it’s recommended that you join alignment-based hatha yoga, which includes breathwork.
Where is The Best Yoga In Phuket, Thailand For Me?
Choosing the right yoga can significantly help alleviate chronic back pain, but selecting the wrong type can worsen your condition.
The key is not yoga but understanding your body’s specific needs.
Proper assessment and personalised yoga class plan are essential to address chronic back pain effectively.
At Abbysan Yoga & Wellness Center, we specialise in assessing, diagnosing, and treating back pain through customised yoga practices.
THE BREATHWORK IS YOUR LIFE SUPPORT
Back pain often results from improper handling of different body segments.
For example, most men consistently train their upper body in the gym to develop more muscular and heavier arms.
This adds extra load on the upper spine, leading to kyphosis.
This condition causes the thoracic cage to move in a way that limits breathing during rest.
Over time, the activity of the primary respiratory muscles reduces, making them weak.
Consequently, the secondary respiratory muscles assist with breathing, further straining the respiratory system.
Strengthening the primary respiratory muscles can help improve breathing efficiency and alleviate some extra load on the upper spine, potentially reducing back pain.
The Best Yoga Classes In Phuket For Chronic Back Pain
Choosing the right yoga class or style depends on your body structure, current health condition and needs, and forthcoming desires and goals.
To find the best yoga practice for you, look for a yoga studio or yoga sala in Phuket that understands how to assist you based on your posture and body type.
The most beneficial yoga classes focus on teaching proper alignment and breathing techniques rather than experimenting with unnecessary new trends.
You need personalised yoga sessions that cater to your specific needs in private or group classes.
The best yoga for you is the one you can commit to regularly or the one you can do consistently, even by yourself.
And that’s precisely what we offer.
Why choose Abbysan Yoga and Wellness Center?
At Abyssan Yoga and Wellness Center, our yoga classes are structured to improve your current posture, body movements, and overall well-being.
We will help you achieve that through:
Personalised Assessment
Class Recommendation or offer comprehensive yoga plans based on our evaluation.
Ongoing support and monitoring, adjusting plans, and teaching you self-management techniques.
We identify which body parts are overly mobile and stiff, ensuring a tailored approach to your condition.
This comprehensive diagnosis is crucial for selecting the best yoga practice for you.
We believe in empowering you to manage your back pain independently.
With our step-by-step plan, you can gradually move out of pain without needing intense workouts or advanced yoga positions.
And you will also gain more energy to do the things you’ve always put off.
The Best Yoga Class To Do In Phuket
When searching for the best yoga studio in Phuket, we often see that people follow the recommendations or at least try it to find out if it is safe, convenient, and reasonably priced.
Suppose you are suffering from a Yoga injury or are recommended by your physician to do yoga for injury or chronic pain.
In that case, you must search for the best yoga studio in Phuket that also offers private yoga, full body analysis, and movement assessments and operates with a team of experienced instructors with medical backgrounds, like here at Abbysan.
But what if you don’t have back pain?
If you’re not experiencing any back pain, that’s great!
However, it’s important to remember that yoga involves moving your body in a certain way.
Your body is quite adaptable and will always find a way to complete a task, but if you’re not aware of your default posture before starting yoga class, you might rely on your most flexible or weakest areas to perform certain moves. This could lead to unintended damage to soft tissues.
The pain sensation results from chemical reactions to an injury and nerve signals sent to the brain in response to stress.
Starting with a full body and movement analysis is wise, regardless of whether you have pain.
Consider including our 12-lesson series to help your body prepare for the best yoga experience in Phuket.
Sign up for your first Yoga Class with 50% Off.
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]]>The post Mythology of Stretching Hamstrings appeared first on Abbysan.
]]>The hamstrings are a group of muscles located at the back of the thigh that are responsible for flexing the knee and extending the hip. These muscles can become tight for a variety of reasons, including overuse, underuse, and muscle imbalances. Here are some evidence-based explanations for why the hamstrings may get tight:
EBE #1: Overuse
The hamstrings are often used repetitively in activities such as running, cycling, and sports like soccer and basketball. Overusing these muscles can lead to fatigue, inflammation, and muscle tightness. Athletes who engage in activities that involve a lot of running or jumping may be at risk for tight hamstrings due to the strain placed on these muscles. Injuries to the hamstrings, such as strains or tears, can also cause them to become tight as they heal.
EBE #2: Underuse
On the other hand, underusing the hamstrings can also lead to tightness. For example, when we spend long time sitting, the muscles in the back of the legs can become weak, shortened and tight. This is because sitting puts the hip in a flexed position, which can cause the hamstrings to become overworked and tense.
EBE #3: Muscle imbalances
An imbalance in muscle strength can cause tightness in the hamstrings. If the muscles in the front of the legs (quadriceps) are significantly stronger than the hamstrings, this can cause the hamstrings to become tight as they try to compensate for the imbalance. Similarly, if the hamstrings (that are overused) are not stretched regularly, they may become tight and inflexible.
EBE #4: Poor Posture
Poor posture, such as slouching or standing with a forward lean, can also lead to tight hamstrings. This is because poor posture puts increased strain on the muscles in the back of the body, including the hamstrings.
EBE #5: Age
As we age, our muscles naturally become tighter due to a decrease in flexibility. This can be compounded by a lack of regular stretching and physical activity.
Tight hamstrings are often blamed for lower back pain, but this is not always the case. In fact, lower back pain can be caused by a variety of factors, including poor posture, weak core muscles, and even psychological stress. Stretching the hamstrings can help alleviate muscle tightness, but it is not a one-size-fits-all solution for lower back pain.
In summary, there are several factors that can contribute to tight hamstrings, including overuse, underuse, muscle imbalances, poor posture, and age. To prevent or relieve tightness in the hamstrings, it is important to engage in regular stretching and strength training exercises, maintain good posture, and ensure that muscle use is evenly distributed.
If you are experiencing tight hamstrings and are unable to stretch them effectively, it may be a good idea to see a healthcare professional for further evaluation and treatment. In some cases, tight hamstrings may be a sign of an underlying medical condition, such as sciatica or a muscle imbalance, that requires treatment.
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]]>The post Mythology of Stretching Hamstrings appeared first on Abbysan.
]]>The hamstrings are a group of muscles located at the back of the thigh that are responsible for flexing the knee and extending the hip. Stretching these muscles can help improve flexibility, reduce muscle tightness, and prevent injury. However, there are several myths surrounding the practice of stretching the hamstrings that need to be addressed.
Myth #1: Stretching the hamstrings will prevent muscle tears.
While stretching can help improve the range of motion of your muscles, it is not a guarantee that you will not suffer a muscle tear. In fact, muscle tears can happen when the muscle is subjected to a sudden and unexpected load that it is not prepared for. The best way to prevent muscle tears is to engage in proper warm-up and cool-down routines, as well as gradually increasing the intensity of your workouts.
Myth #2: Stretching the hamstrings will improve performance.
While stretching can help improve flexibility and range of motion, it is not necessarily going to improve your performance in activities that require explosive power or speed. In fact, excessive stretching can actually reduce muscle strength and power. It is important to find a balance between stretching and strengthening the hamstrings to optimize performance.
Myth #3: Stretching the hamstrings will prevent lower back pain.
Tight hamstrings are often blamed for lower back pain, but this is not always the case. In fact, lower back pain can be caused by a variety of factors, including poor posture, weak core muscles, and even psychological stress. Stretching the hamstrings can help alleviate muscle tightness, but it is not a one-size-fits-all solution for lower back pain.
Myth #4: You should stretch your hamstrings every day.
It is important to include stretching as part of your regular fitness routine, but it is not necessary to stretch your hamstrings every day. In fact, overstretching can lead to muscle imbalances and even injury. It is important to listen to your body and only stretch as far as is comfortable for you.
In conclusion, while stretching the hamstrings can have several benefits, it is important to be aware of the myths surrounding this practice. Stretching should be incorporated into your fitness routine in a balanced and mindful way to help improve flexibility and prevent injury.
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]]>The post Actionable Steps to Influence Your Sleep 😴 appeared first on Abbysan.
]]>Two factors intrinsic to health are diet and sleep which may influence one another.
Research and studies shows that, Insufficient sleep adversely impacts eating behaviours and selection of food types in most individuals.
On the other hand lack of specific nutrients like dietary fibers (soluble), essential amino acids (tryptophan) and essential fatty acids (omega 3 including EPA/DHA) in the diet may interfere with sleep duration and quality.
The recommended daily intake (RDI) of tryptophan is 4 mg per kg of body weight,
the experimental data indicates that supplementing whole diets rich in fruits, vegetables, legumes, and other sources of dietary tryptophan like whole Milk (732 mg/quart), tuna (472 mg/ounce), oats (147 mg/cup), cheese (91 mg/ounce), egg (77 mg/one large egg) and nuts, can improve sleep quality.
The adequate habitual sleep duration is considered (≥7 h per night) and a short sleep duration is <5.5 h/night.
Numerous studies conducted confirms that sleep restriction or limiting sleep to <5.5 h/night, increases energy intake and the changes in the types of food consumed relative to adequate habitual sleep.
It’s also evident that short and poor sleep are consistently linked with heightened risk for cardio-metabolic diseases, including obesity, type 2 diabetes, and cardiovascular disease.
Indeed, short sleep duration and poor sleep quality have been associated with adverse dietary behaviours, including higher intakes of energy (junk food) and sweets as well as lower intakes of foods shown to have health benefits, including vegetables, fruits, and whole grains.
Multiple trials also show that sleep restriction leads to greater intake of fats, including saturated fat; promotes appetite for, and consumption of, carbohydrates; and increases snacking.
Taken together, these results suggest that reduced sleep decreases overall dietary quality.
You can break this cycle by taking the simple actions;
Implement sleep hygiene measures to increase sleep quality.
Practice meditation or relaxation techniques at bedtime.
As much as possible resist the temptation to stay awake, whatever you are waiting to finish can wait till dawn.
If you must stay awake, absolutely avoid eating or drinking anything after 10:00pm except drink water.
If you wake up during sleep and can’t fall asleep again stay away from the mobile screen and try the relaxation or 4:8 breathing (inhale for 4 counts and exhale for 8 counts).
Final thoughts: Sleep is not only influenced by the energy efficiency of the diet, but also by the content of macronutrients, such as proteins, carbohydrates, and fats. Insufficient protein intake may impair sleep quality, while too much protein intake may lead to difficulties in maintaining sleep. More on this in my upcoming emails…
P.S. Minimum daily Protein intake for any age of women [weight x 0.8gram] and man [weight x 1gram]
Data shows in many developed countries more than one-third of adults fail to achieve adequate sleep duration of ≥7 h/night.
Poor sleep health is endemic.
When it comes to diet-to-sleep directionality, the evidence-based nutrition data persistently addresses six essential molecules; Tryptophan. Serotonin. Melatonin. Magnesium. Vitamin B’s. Dietary fibers.
Tryptophan is an essential amino acid (breakdown of proteins) found mostly in animal products, such as beef, lamb, pork, poultry, and dairy, as well as in nuts and seeds, whole grains, and legumes.
Serotonin is a neurotransmitter that regulates the neuronal activity and is responsible for inducing slow-wave sleep (SWS).
Melatonin is the primary hormonal modulator of the sleep-wake cycle increasing one’s ability to fall asleep.
B vitamins and magnesium are two cofactors required for the two enzymatic reactions in humans; primarily tryptophan conversion to serotonin and then serotonin conversion to melatonin.
In theory, consumption of carbohydrates/dietary fibers along with tryptophan-rich foods could enhance tryptophan entry into the brain, can this be a reason why you feel sleepy after a high carbohydrate meal? 
The research studies on specific food below;
In an elderly population (55–75 years) consumption of a high-tryptophan cereal (2 daily servings of 30 g of cereals enriched with 60 mg/serving of tryptophan) for 1 week
100-gram fermented milk consumption (yogurt, buttermilk, cheese, etc.) per day for 3 weeks.
A milk-honey beverage consisting of 150 mL of low-fat milk and 30 g of honey, for 3 days in hospitalised acute coronary syndrome patients.
Healthy middle-aged (35–55 years) and elderly (65–85 years) men and women consumed fresh cherry 200 g/day, twice daily for 3 days from the popular cherry cultivars (Ambrunés, Bourlat, Navalinda, Pico Limón, Pico Colorado, Pico Negro, and Van).
Middle-aged to older adults (≥50 years) with chronic insomnia daily consumed 240 mL of “Montmorency” tart cherry juice in the morning and 1–2 h before bedtime for 2 weeks.
show following nightly sleep outcomes;
longer sleep duration,
greater sleep efficiency (percent of the time in bed spent asleep),
shorter sleep onset latency (the time it takes to fall asleep),
fewer awakenings at night,
self-reports of better general sleep quality.
The recommended daily intake (RDI) of tryptophan is 4 mg/kg body weight and it is quite simple to get it. Calculate the total RDI of tryptophan for your body weight.
Check out the list of dietary sources of sleep enhancing molecules and introduce them in your diet.
Make the informed choice through evidence-based recommendations for a healthful dietary pattern that promotes good sleep and reduces the risk of chronic disease.
A significant trend was found toward worse sleep quality with quality of carbohydrate intake compared to the quantity.
Poor sleepers:
Consumed more confectionary and noodles than rice as the carbohydrate.
Frequently consumed (≥1 time/mo) energy drinks and sugar-sweetened beverages.
Have poor dietary habits and eating patterns such as skipping breakfast and eating irregularly.
whereas a high intake of fish healthy fat and vegetables was associated with good sleep quality.
In a study, healthy men were randomly assigned to consume a controlled diet, either Low carbs plus high fat [(HF) LC/HF] 100 g carbohydrates and 255 g fat, or High carbs plus low fat [(LF) HC/LF] 600 g carbohydrates and 33 g fat, for a period of 2 d after 2 d of a lead-in balanced diet.
The evidence suggest, dietary patterns that favour High carbohydrate intakes:
Reduced SOL (sleep-onset latency; the amount of time one takes to fall asleep at night).
Reduced SWS (slow wave sleep; deep sleep that has a restorative function) and
Increased REM (rapid eye movement; functions toward memory consolidation)
whereas High Fat intakes promote lower SE (sleep efficiency; the amount of time in bed spent asleep), and promote REM and increase SWS.
The dietary patterns that include nutrients or food sources similar to the Mediterranean Diet or low-GI diets have been examined in relation to sleep outcomes.
MedDiet is characterised by high intakes of fruits, vegetables, legumes, nuts, and whole grains (rich sources of tryptophan and melatonin, high in fibre) as well as fish (essential fatty acids), olive oil (antioxidants), red wine and limited amounts of dairy, poultry, and red meat (amino acids).
People adhere to MedDiet shown 10% greater likelihood of having good overall sleep, including satisfactory sleep duration, sleep onset latency, and sleep efficiency.
In short: Scientific research on the effects of various foods on sleep enhancement is limited. Daily consumption of sleep-promoting foods, such as milk, fatty fish, cherries, and kiwifruit, has been studied for their potential benefits for immediate and acute sleep improvement without large changes in dietary patterns.
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]]>The post How to get 7+hr of sleep every night – Sleep Hygiene appeared first on Abbysan.
]]>The habits and procedures that are necessary to follow to get a good nighttime sleep quality and full daytime alertness, is defined as Sleep Hygiene.
The habits that many people don’t even think about, and definitely don’t realize affect their ability to get a good night’s sleep.
Think about what you do shortly before bed. Maybe you have a bath or shower, brush your teeth, listen to music or watch TV. These are all habits that you probably do every night, without thinking about it.
Some habits are great and can encourage good sleep. But others can actually keep you from falling asleep on time, and disrupt your sleep rhythm, causing you to get out of deep sleep multiple times a night.
Simple Sleep Hygiene measures to Start with:
- Start small.
- Just change a few habits and upgrade your sleeping environment to start improving your sleep overall.
- Invest in good sleeping equipment like a comfortable sleeping mattress (avoid mattresses that have springs), place extra pillows (to add to the level of comfort), wash all of your sheets and pillow covers weekly (expose the pillows to sun monthly), use eye shades, ear plugs, blackout curtains, white noise machines, humidifiers etc to make your room a relaxing zone.
- Get used to turning off the television or you probably will wake up multiple times a night.
- Consider mindful movements and exercise like Yoga or Pilates (10-60 min/day). Avoid strenuous exercise before sleeping or at night. If you enjoy cardio, schedule it a few hours before your normal bedtime.
- Avoid stimulants at night or 4 hours before bed time. The Division of Sleep Medicine at Harvard Medical school suggests that you should avoid foods that contain caffeine, tobacco, and alcohol if you want to get to sleep. Instead only use chamomile or valerian tea.
- Develop a sleep routine that may consist of take a long shower or a hot bath with aromatic oils to release stress and become drowsy, reading/listening a book/audiobook or listen peaceful music to prepare yourself to go to sleep, write a journal or meditate to clear your mind of any thoughts that prevent you from sleeping. There is no right or wrong way to do this, as long as it is something you can keep up with.
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]]>The post Relaxation and Guided Meditation in Phuket appeared first on Abbysan.
]]>DEEP RELAXATION TECHNIQUE
Find a quiet and comfortable place. Sit or lie on your back and play this audio to relax your body and mind. You can also use this technique to prepare for sleep or meditation.
Guided Meditation Technique For Vibrant Health
Find a quiet and comfortable place. Sit or lay supine. Play this video/audio to relax your body and mind (you don’t need to look at the screen).
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]]>The post How much flexibility is enough? appeared first on Abbysan.
]]>I like to start by answering a simple questions and at the end of this post I have a list of 5 questions you can self reflect on.
Okay, here we go…
Do you want to be Flexible or Functional?
They are not the same.
Flexible can translate to being pliable; or bending without breaking.
Functional however refers to working conditions; being able to move with ease.
A functional body is naturally both flexible and strong.
Let’s take two common scenarios of flexibility to understand this better:
- A gymnast
needs the highest amounts of flexibility which comes from joints distraction. Compromising joint integrity by the excessive joint range of motions. - We are naturally born both flexible and functional and mostly stay that way till the age of 6-8 which comes from less resistance in the muscles, which keeps the joint’s range of motion optimal.
And as most of us are born naturally flexible when we involve in various functional activities/sports (except gymnastics and similar activities that promote hyper-flexibility) our body develops accordingly.
If you are involved in tennis from a young age your body will develop one-sidedly.
If you are involved in running or similar sports you will develop certain muscles more than others and so on. You get the idea.
So unless you are competing in Olympics as the best gymnast, aiming for a highly flexible body is not necessary. (And of course, that is your decision to make)
But, in my opinion, the best option is to be both.
Flexible + Strong = Functional
Sound simple?
It’s not that simple; because there is a limitation to measuring the level of flexibility and strength someone needs to go by the day and it differs from person to person.
And if you are stiff like wood then that just shows how much you screwed up your posture over the years.
And randomly stretching a tight muscle is not the right solution, perhaps the worse. Most people don’t know the difference between tight and overworked muscle.
Let’s try to understand this with an example;
It’s most obvious you feel tense and overworked when you have to do the job of 2 people just because your boss hasn’t found a replacement for the employees he fired last month. (Yes you can handle it for a few weeks or months but what happens afterward)
We can also debate on stretching helps relax the overworked muscle. Same as you need to get a massage on a weekend or grab a drink after work or have a smoke during work breaks to relax your mind.
You see all that is just temporary and you need to look for a long term solution; hire the people so you don’t have to do their job and you can be more efficient.
Same as improving your posture by training the right muscles to do their job to maintain a good posture.
That’s going to ultimately reduce the stress and tension and you won’t feel an urge to become flexible.
See the problem with becoming flexible or feeling the need for stretching is an addiction.
And not different than a person lifting weights playing sports running hiking all day, every day. (Perhaps they are only good at doing that!) and
That’s just an addictive behavior that comes from limiting beliefs. Many of our behaviors are shaped by our limiting beliefs.
How many times have you got a suggestion from your friend, girlfriend, wife, or colleague to try yoga?
…You either tried yoga, loved it, and still doing it…
…Or you did once and said it’s not for you…
…Or perhaps you did so much that now you are the yoga teacher yourself…
No matter where you are at now in your yoga journey it’s important to look back and remember the primary reason and reflect on it for a few minutes.
Now self reflect or answer these questions.
- What level of flexibility have you achieved?
- How long did it take to get there?
- What has changed in your body since then that has directly improved your physical ability to do something with ease?
- Do you feel functional or just flexible?
- Are you satisfied with your current posture?
And if you are looking for accountability send your answers to info@abbysan.com
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]]>The post Balancing Health From Within appeared first on Abbysan.
]]>September 2021, I first came across a simple dry blood test to check the level of 11 fatty acids which is the indicator of healthy cells and the amount of inflammation going on in the body.
The reason I wanted to do that was that my LDL level was higher. LDL is a type of cholesterol considered bad cholesterol compared to HDL which is good cholesterol.
I have been eating right, at least I believed that, and I wanted to find out if the food that I eat every day works in my body as it’s supposed to.
3 weeks later my results arrive and I was shocked and disappointed with the levels so unbalanced (45:1) I never would have imagined. I was seeing early signs of ageing such as dry eyes, fatigue, low energy, physical discomfort and delayed recovery time after exercise and my stressful days. (I’ll be 39 tomorrow).
I could sense the urgency of the matter and I had to do something about it. I opted to try this balance health formula.
After about 130 days when I did my second test; I was surprised to see the result was astonishingly improved to 4:1 (WHO recommends 3:1).
I didn’t change my diet or food habit in the process; but as I consume this formula every day (for a month) I felt less hungry and my craving for certain food reduced and most importantly, I slept like a baby (even today) and woke up fresh and energetic.
This was a new feeling for me and was excited to share this experience with members of the studio, my family and others I know and care about.
Some of them also by choice take anti-inflammatory drugs and suffer from non-communicable diseases like diabetes, high cholesterol, blood pressure, arthritis and skin diseases.
Based on our beliefs and knowledge we all take care of our health and take action to improve our current health by eating healthily and doing a fair amount of activity daily. But we all lack nutrients and elements in our everyday diet which are essential for our cells and can only be supplied through certain food (natural).
If you want to find out whether the food that you eat every day reaches your cells, contact me because I want to know if you want to know whether you are in balance.
Pick a date and time in my calendar for a private call with me:
(It will be a free 30min zoom call where I share the information and comprehend your perception of being healthy naturally from within)
What is your recovery 
time?
I am an analytical person who believes in tests, assessments, science, common sense and a little bit of guesswork. (How about you?)
Although sometimes science was proven wrong or bent for certain food industries; what I am going to share has no negative impacts on health if the quality is not compromised.
Some of you probably know that I am self-motivated when it comes to my habits, exercise, nutrition and helping my clients get results.
One of the principles of getting results in anything as well as in fitness is personalization.
Now, I am going to share how I have managed to improve sleep, shorten my recovery time and stayed energetic through personalized exercises and test-based nutrition.
Remember, I did a simple dry blood test to find out my fatty acid balance?
My LDL levels were high, the medicine doctor (at the hospital) explained my LDL (cholesterol) may be high due to excessive eating of lamb, pork belly and other unhealthy fats and lack of exercise.
In my defence is said, I am a vegetarian. (exceptionally I eat egg whites and some dairy). I don’t miss my daily exercise routine. He languishingly said it’s the lab result.
I wasn’t blaming anyone, but genuinely wanted to figure out from his perspective what could be causing my LDL to be high. Anyone in my place would have asked the same.
My diet and exercise may not have anything to do with my raised LDL levels; my BMI is 22.5, blood pressure and sugar are normal.
The other explanation could be genetic as my father has higher cholesterol levels, but even if that’s true I can not live with that; because I plan to live well and long.
And to be able to achieve that I need to manage three things very well; silent inflammation, stress and sleep.
If not managed well they will slow the recovery time and the self-healing process in the body.
And, first (in this email) I’d like to talk about sleep;
Sleep and recovery are crucial to starting a new day and facing new challenges with full energy.
And, if your body’s systems are fully alert at night repairing silent inflammation and the oxidative damage to proteins and lipids in the muscle cells due to the intense and prolonged exercise, how can you expect to be at your best when you are awake?
We all have different recovery times. Based on the intensity of the workout, water levels and lack of recovery from the previous workout itself some people recover faster than others. I experience this every day in my practice.
And one of the reasons this happens is because of the slow action of the cells to clear the waste from the exercise either due to insufficient water intake or a hardened cell membrane that reduces its permeability for nutrients to enter and waste to exit.
If you want to learn how to personalise your water intake to shorten your recovery time sign up here for my two-week DRINK WATER CHALLENGE.
We need to understand that fatty acid levels are crucial elements for creating and maintaining a favourable environment for the cells.
Check out this short video of how simple it is to do the test.
What could be the reason?
We started with the balance test for Denny and 1 week later I pricked my finger and sent two drops of blood in the balance test kit to the laboratory in Norway.
I was confident that my test results would be better, only to find out the worst (remember my ratio was 45:1 and Denny 15:1.
We at home and out side eat mostly the same food, some meals may differ still there was a significant difference between my wife’s and my results.
Several factors may have been contributing to the unbalanced levels among us.
The proportion of food, exercise, stress and sleep may contribute to the amount of cell damage and repair needed to be done for both of us even though we ate the same food.
What do you think?
I mentioned earlier that adequate water and sleep helps us recover faster, and if all the systems are alert all night we may not have better sleep.
But what else affects your recovery and creates internal imbalance in your health?
It’s stress specifically the “Oxidative stress”.
Oxidative stress is a growing public health concern which is defined as an imbalance between pro-oxidants and neutralising antioxidants within the body.
Oxidative stress (OS) is one of the major mechanisms that contribute to the pathogenesis (the manner a disease develops) of several chronic & non-communicable diseases and, is characterized by:
- Increased formation of free-radicals and other oxidants,
- Disturbance in cellular electron transfer balance (cell membrane rigidity),
- Oxidative damage to cellular components (i.e., lipids, proteins, and/or DNA).
The first suggestion that physical exercise results in free radical-mediated damage to tissues appeared in 1978. Importantly, intense and prolonged exercise can result in oxidative damage to proteins and lipids in the contracting muscle cells.
In short, the oxidative stress can damage cells, proteins, and DNA, every time it is exposed to the free radical, physical exertion and stress, which can contribute to early ageing.
Did you know that a horse in a single race dumps up to 4 gallons of blood into the spleen, (spleen stores and removes the dead cells)? That is oxidative stress.
This information is exclusive and the test is crucial for high level athletes to maintain good attendance in training and improve performance in the competitions.
The top 6 micronutrients that help reduce oxidative stress and repair the cells are Omega 3, Vitamin E, Vitamin D3, CoQ10, melatonin, and ginger.
But before you can take any supplements that will help reduce oxidative stress you might like to know what is wrong with your current diet that is not helping you recover better and faster.
That’s where the fatty acid test comes in.
The greatest fact about this test is it not only tells us the level of 11 fatty acids but also gives
- The clear ratios of omega 6:3 balance,
- Protection value (i.e; non communicable diseases),
- Cell membrane fluidity and,
- The mental strength index and much more
This way you can conveniently monitor the food that we eat and trust it’s good and healthy for us is working as expected and make informed choices.
We all know a healthy and balanced lifestyle is possible but it becomes interesting and enjoyable through evidence-based nutrition, mindful exercise & deep health practices.
Can you tell if this food or a supplement?
I can sense my story is kind of sounds a little serious. And to some of you, this whole idea of testing Fatty acid levels might sound scarier than interesting.
Rest assured this test is not to show you how bad you eat or if you have to make any drastic changes in your diet immediately.
It is to help you understand how the food industry is serving the food to us and make informed decisions.
Because either you believe it or not, the unhealthy fatty acid levels are linked to non-communicable diseases such as Diabetes, and heart disease.
Remember In the second email I mentioned, to balance my health from within, I need to manage three things very well; silent inflammation, stress, and sleep.
In the final stage of my story of balancing health from within, I want to tell how this essential nutrient as a natural anti-inflammatory has significantly changed my results in 4 months.
Parkinson’s, Alzheimer’s Hashimoto’s, Crohn’s diseases, arthritis, skin condition like psoriasis, hair loss, dry scalp, and eye disorders are the result of silent inflammation taking place in the body for many years.
Can you remember, our parents told us to eat almonds and other nuts or cod liver oil. So we can get good grades.
Yes, that’s the one nutrient I am talking about. It’s called Omega-3.
Clinical research states that Cognitive performance improves with increased consumption of marine Omega-3’s EPA and DHA. (EPA is dominant in the blood, muscles, and tissues, while DHA is dominant in the brain, sperm, and eyes.)
Childhood and old age are two critical and vulnerable stages and Omega-3 deficiency is associated with learning and memory deficits, as well as mood problems.
Given that the body can’t make fatty acids naturally, the only way to get these nutrients is through your diet, which is why foods high in essential fatty acids specifically Omega-3 are so important to us.
We used to eat from Mother Nature and in some parts of the world people still eat the whole food, but most modern food is man-made from the cereals in breakfast to the burgers at lunch and the stake at dinner are all forged, framed, and farmed.
Rich in fortified vitamins, high in calories & proteins but low in fibers and essential fatty acids.
The sad news is, that 97% of people I talked, to do not know about the essential fatty acid and its importance.
Since my first test in September last year (2021), I have done this test on 35 person and just three of them said “oh fatty acid test I want to do it; it’s to know about the cells right?”
We all need this level of resiliency and knowledge in improving our health from within.
So, if you have never heard about fatty acids, you can read more about them here [what are essential fatty acids…?]
I don’t know about you but I don’t take any supplements regularly. I am not against supplements they are an essential part of our life now because natural food is difficult to find.
I used to take them occasionally before starting with balance oil, to boost my immunity when I have a feeling that I might fall sick or to enhance recovery from an injury I take nutrition supplements for a short duration.
If you are a person who heavily relies upon nutrition supplements there is a fair chance that you are more deficient in certain micronutrients in your body than anyone who didn’t take the supplements but the food.
Most supplements are unnatural and/or synthetic.
Even if you opt for the highest quality, the uptake of the nutrients from the supplements or natural food we consume directly depends upon the number of healthy cells in our body.
As I mentioned in my previous emails that healthy cell membranes require essential fatty acids to permit the nutrition in and waste out efficiently.
If the cells have lost their permeability or in other words are hardened; no matter how good quality food or supplements you take there is a fair change that our cells won’t uptake.
In the other hand if the cell membranes are soft, fluid, and permissible you don’t need many supplements as the healthy cells can absorb the nutrients from the food.
That’s why cell membrane composition and structural architecture are critical for the health of the cells and hence the body.
The cell membrane needs to be rigid enough to provide sound cellular structural architecture but fluid enough to allow nutrients in and waste out.
For the past 11 months, I have added this natural food that needs to be stored in the fridge once opened.
Will you call it a supplement?
I call it a “Natural Supplement” because it contains Polyphenols (antioxidants) from Spanish olive, Fish Oil (DHA.EPA.Omega-3), and Vitamin D3.
This contains the highest DHA & EPA when compared to any food or supplements out there. Dose according to body weight and keep refrigerated once open.
I have not come across anything like this before that has in 130 days brought the balance in my omega 6:3 levels from 45:1 to 4:1.
I want to know if you want to get in balance and promote a healthy balance of breathable cells in your body.
You can purchase a Premier Kit test in the studio or online.
1 Balance Test + 800ml Balance Oil (300ml x 2 + 100ml x 2)
(we deliver to most countries)
And if you want to know more about this just talk to me in the studio or pick a date and time in my private calendar
Dedicated To Your Health
Dr Abhishek Agrawal
BNYS. PGD Wellness Management, STOTT, ERYT-500, PN, PPCES.
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]]>The post What is Causing Your Back Pain? appeared first on Abbysan.
]]>Did you wake up one morning suffering from back pain? Or is the cause still a mystery?
Do you try to recall, what you might have done in the last day or two that could be the culprit. But nothing comes to mind – at least, nothing drastic enough to cause the kind of pain you’re feeling. Surprisingly, there are handful of reasons why the back pain could have appeared on the scene. And the best possibility to solve the issue, is to identify what cause it. Let’s take a look at some likely suspects.
Job
Do you work in a labor-intensive job? Does your job requires you to sit or stand all day?
Simple Solution
- Take breaks often.
- Stand every 30 min with sitting job.
- Walk around and just free twist your body every 30 min of standing.
- If your job is the source of your pain, try altering your activity or rest for brief moments several times each day.
Mattress & Couch
Do you toss and turn on the bed in an attempt to get comfortable? Does your hip sink and/or slide down towards the floor and you constantly need to pull yourself up on the couch?
Simple Solution
- Consider a memory foam mattress.
- Consider a Lounge or Recliner chair.
Sports or Activities
Do you cycle for long distance or do mountain bike? Do you run frequently? Do you play sports that excessively stress the spine, such as; weightlifting, gymnastics, pole-vaulting, and football?
Simple Solution
- Do a mix of mobility, streching and strength workout to uniformly develop your body.
- Complement your sports with mindful and corrective exercises such as; Pilates & Yoga.
- Build a strong core through Mat Pilates routine.
- Wearing a back brace.
Weight
Do you have high percentage of body fat? Do you like a sedentary life? Are you pregnant or have recently has a C-section?
Simple Solution
- Lose a little weight by simple eating less and stop eating highly processed and packaged food. Instead eat protein and phytonutrient rich whole food like vegetables, grains, eggs, fish and chicken.
- Go for a walk outdoor and try to complete 10,000 steps per day.
- Strengthen your core muscles to support the lower back.
Heredity
Does back pain seem to run in your family?
Simple Solution
- Discuss this possibility with a medical professional.
Transportation
Do you drive a a lot; like car, truck or motorcycle?
Simple Solution
- Use a back supporters, that you wrap around your body while you’re driving your motorcycle to help your posture.
- Retrain your posture muscles through Pilates on reformer & Yoga under professional supervision.
Shoes
Does your shoe provide plenty of cushioning and support for your feet?
Simple Solution
- Choose function over fashion.
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