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5 yoga poses to relieve back pain that can be done at home:

Back pain is a common problem that affects millions of people worldwide. It can be caused by a variety of factors, including poor posture, muscle strain, and injury. While medication and physical therapy can help relieve back pain, yoga is also a great way to stretch and strengthen the muscles in the back, reduce stress and tension, and improve overall flexibility and mobility. Here are five yoga poses that can help relieve back pain and can be done at home.

  1. Child's Pose (Balasana)

Child's pose is a gentle yoga pose that stretches the lower back and hips, promotes relaxation, and can help relieve tension and stress. To perform this pose, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Then, lower your hips back towards your heels and stretch your arms out in front of you. Rest your forehead on the mat and breathe deeply for several breaths.

  1. Cat-Cow Stretch (Chakravakasana)

The cat-cow stretch is a gentle and effective way to stretch the muscles in the spine and back. To perform this pose, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. As you inhale, arch your back and lift your head and tailbone towards the ceiling (cow pose). As you exhale, round your spine and tuck your chin to your chest (cat pose). Repeat this movement several times, flowing smoothly between cow and cat poses.

  1. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog is a classic yoga pose that stretches the hamstrings, calves, and back muscles while also strengthening the arms and shoulders. To perform this pose, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Then, lift your hips up and back, straightening your arms and legs and pressing your heels towards the floor. Hold the pose for several breaths, feeling the stretch in your back and legs.

  1. Cobra Pose (Bhujangasana)

Cobra pose is a backbend that stretches the muscles in the chest, shoulders, and back while also strengthening the arms and spine. To perform this pose, lie on your stomach with your hands under your shoulders and your elbows close to your sides. As you inhale, press into your hands and lift your chest off the ground, keeping your elbows close to your sides. Hold the pose for several breaths, then release back down to the ground.

  1. Bridge Pose (Setu Bandhasana)

Bridge pose is a gentle backbend that strengthens the muscles in the back, hips, and legs while also stretching the chest and shoulders. To perform this pose, lie on your back with your knees bent and your feet flat on the ground. As you inhale, lift your hips up towards the ceiling, pressing into your feet and shoulders. Hold the pose for several breaths, then release back down to the ground.

In conclusion, practicing yoga can be a great way to relieve back pain, improve flexibility and mobility, and promote relaxation and stress relief. These five yoga poses can be done at home and are a great place to start for anyone looking to relieve back pain. Remember to breathe deeply and listen to your body, never pushing yourself beyond your limits. With regular practice, you may find that your back pain improves and that you feel more comfortable and relaxed in your body.

Weight Loss Goals For The New Year: How To Make Sure They’re Realistic

Weight loss goals are never easy to stick to in the new year: we all know how many people give up even before the end of January! But if you set your goals the right way, making sure they’re realistic, then you really can use the new year as a way of achieving the fitness levels you’ve always wanted.

Understanding Why People Fail

The main reason why people fail to meet their weight loss goals is because they aren’t motivated enough. When you aren’t motivated it’s easy to find other things to do instead of exercising, and it’s easy to start seeing exercise as a bore or a burden. This is why it’s important to set a resolution that really matters to you, instead of choosing an arbitrary goal.

How To Set Achievable Goals

The key is to make sure that the weight loss goals you set are achievable – both physically and mentally. First, you’ll need to start with motivation. Simply sitting down and thinking about all of the reasons why you want to lose weight or start exercising can get you excited about the prospect. Maybe you want to gain confidence, maybe you want to feel more energized again. Whatever it is, know what you are working for!

Next, you’re going to have to be honest with yourself and recognize your weaknesses. You’ve let things go for a reason – maybe you have a really sweet tooth, or maybe you got so busy or tired in your day to day life that exercise became less of a priority. By being really honest about what has stopped you in the past you can make sure you don’t repeat your mistakes.

Putting Together A Realistic Plan

Now that you’ve recognized your motivations and weaknesses, it’s time to put together a realistic plan. The more specific you are, the better – it’ll help keep you on track even through the tough days. This means setting a plan on how often you’ll exercise, where you’ll do it, and how long for. You’ll soon realize that it isn’t too difficult to fit 30 minutes of exercise into your day to day life!

Don’t forget that you’ll also need to combine dietary changes with your exercise. But don’t take on too much at once! Many people choose to go on crash diets in the new year only to give up within a few weeks. Start with something small, such as reducing the amount of sugar you put in your coffee. When you’re used to it, make another small change to your diet. The key is to make sure you’re not left craving all the foods you used to love – remember, the goal is to be realistic.

The Integrative Buddhist Psychology to reduce the Violence Problem in Family in Suratthani Province

Authors

Abstract

This objectives of this research were: 1) to study and analyze the problems of family violence in Suratthani Province 2) to study and analyze the using Buddhist principles and Rogers’s counseling psychological discipline for integration to reduce the problem of family violence in Suratthani province. This research was conducted in the areas of Suratthani province using qualitative research methodology. The data were collected from 24 informants who were heads of family, never used violence in family using the In-depth-interview and from 9 participants using focus group discussion. Both data were analyzed and synthesized according to research’s objectives.

The results of this research found that

  1. the problems of family violence in Suratthani Province found that they were in 13 Districts, the kinds of family violence consisted of 1) body (hurt, died) 71.1 % 2) gender (rape, immoral conduct, gangbang) 13.1 % 3) mind (detain, look down, revile) 10.2 % ��� 4) other (neglect, abandon) 5.6 %, the causes of the problem of family violence in Suratthani province consisting of 1) infidelity 2) jealousness 3) drinking alcohol 4) Drug example amphetamine 5) economic problem and being out of work 6) body and mental health problem 7) borrowing money 8) restive habit 9) gamester. The violence in family that happened in Suratthani province affected to close person and society directly and indirectly, that is, 1) economic effect 2) social effect and 3) public health effect. To prevent and to solve the violence problem family in Surat thani province in past were done by itself family and by government sector that had responsibility about that problem directly.
  2. to use the Buddhist principles and Rogers’s counseling psychological discipline for integration to reduce problem of violence family in Suratthani found that the Buddhist principles for solving violence family in Suratthani province consisting of the Tree Admonitions or Exhortations of the Buddha or Buddha-ovada, the Noble Eightfold Path, four Brahmavihàra, four Gharavasa-dhamma, four Sangahavatthu and the Four Noble truths, but principles of counseling psychology according to Karl Roger’s concept for solving a violence in family in Surat thani Province consisted of three important basic concepts, that is, 1) to understand of human nature 2) to develop for balance of self and 3) true love of person who was a leader of family which generate from good relation between them. In using of Buddhist principles and Roger’s principle of counseling psychology, the person who was family leader had to persist in and follow in 2 principles, especially the use of logic and not to use of emotion, to be good modeling for family’s member and to give a time in doing various activities together with family and to counsel always when family’s member got various problems.