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How to Exfoliate Feet for a Pedicure

How to Exfoliate Feet for a Pedicure

When feet develop calluses and cracks because of dryness, they also develop an unpleasant odor. A pedicure that includes exfoliation removes dead, dry skin cells and debris trapped under the skin, and helps remove calluses. When giving yourself a pedicure at home, you can make your own exfoliation cream and save money, plus you can add your favorite aroma oil, such as
lavender
or mint.

Things You'll Need:

Emery board

Warm foot bath

Salt

Exfoliation cream

Loofa sponge

Heated towel

Lotion

1

Buff the calluses and dry skin on your feet with an emery board. Use gentle back and forth strokes to remove the dead, dry outer layers. Do this before putting the feet in the water bath.

2

Soak the feet in a warm foot bath for at least five minutes. You may add salt or other products that soften the skin if you wish.

3

Lift one foot out of the water and apply exfoliation cream in small circular motions. Apply the cream to a loofa sponge or pumice stone to help reduce calluses. Exfoliation increases the circulation, stimulates the lymph flow, removes dead skin and smoothes the skin's surface. Be gentle when applying to the top of the foot.

4

Place the foot back into the foot bath and rinse the exfoliation cream off.

5

Repeat Steps 3 and 4 on the other foot.

6

Remove feet from the foot bath and dry them. Wrap them in a heated towel for five minutes.

7

Apply a gentle lotion and massage it into the foot. Peppermint lotions can leave the feet feeling refreshed and tingly.

Tips & Warnings

Use a painter's sanding sponge rather than a loofah sponge for variety.

Make your own exfoliation cream by mixing 10 percent shea butter with coconut oil and poppy seeds.

Doing exfoliation with a pedicure more than once a week can result in an increase in the skin thickness, giving a leathery skin appearance.

Stop at any time during the exfoliation if the skin feels too sensitive to the process or appears inflamed.

http://www.ehow.com/how_2211294_exfoliate-feet-during-pedicure.html

How to Exercise the Chakras

How to Exercise the Chakras

When the body's chakras are unbalanced, a wide range of physical, spiritual and mental disorders occur. Everything from headaches to depression to shyness can be corrected by realigning the chakras. One way of correcting the imbalance is with daily exercises designed for each specific chakra.

Things You'll Need:

Area large enough to spread out in

Comfortable clothing

1

Figure out is which chakras need balancing. Start by taking one or both of the tests at the links below. The more honest your answers are the more accurate the results will be.

2

Centered at the perineum and the spine's base is the root chakra. It's associated with the large intestine, feet, legs and the base of the spine. It's responsible for eliminating waste, feeling grounded, physical vitality, and manifesting desires. Issues regarding physical survival like food, shelter, money, natural and manmade disasters, and relationships are associated with the root chakra, according to Deedre Deimer, intuitive counselor and fitness trainer. Some signs of a misaligned root chakra are money issues, insecurity, survival problems, nervousness and scatterbrained. An exercise Diemer suggested is to stand with feet wider than shoulder-width apart, toes pointed out and hands on the hips. Bend the knees like you're doing a squat, pause, inhale and tilt the pelvis forward and hold. Exhale, press the pelvis back and repeat the rocking motion three times on the way down and three times on the way back up to standing. Do the sequence at least three times.

3

Know that the sacral chakra, right below the belly button, dominates intuition, creativity, sexuality, emotions, desire and intimacy. It's associated with the skin, genitals, womb, bladder and kidneys. When misaligned, the pelvic and reproductive organs are more susceptible to disease. If unbalanced, you may experience obsessive behavior, hopelessness and be emotionally void. To energize the second chakra Deimer suggested an exercise that is similar to the first. Follow the same steps as above and as you bend down, remember to rock the pelvis back and forth. After the third rock, rotate the hips in a circle. Inhale while rotating the hips forward, exhale as you rotate to the right, inhale as you shift back, and exhale as you shift left. Repeat the circular motion three times and then change directions.

4

Remember that above the belly button is the solar plexus chakra. It governs the breath and diaphragm, adrenals and digestive organs. When the third chakra is skewed, there is a tendency to make bad decisions, work too much and be critical and judgmental. Diemer recommended jumping for joy to restore the third chakra. Jump up and down, bringing the knees as close to the chest as possible. Keep the knees slightly bent when landing to avoid stressing the knee joints. A mini trampoline or the assistance of a partner are great tools for this exercise.

5

Know that at the center of the chest lies the heart chakra. It's associated with the heart, lungs, immune system, thymus and lymph glands. This is where you give and receive love and have the ability to forgive. When fully open and balanced, one is able to transcend the ego. If distorted, lonliness, invalidation, control issues and difficulty with friendships will occur. To energize the heart chakra, Diemer said to lie on the floor, legs extended, hands at chest level and shoulder-width apart. Gently lift the upper back, slowly arching the spine as far as is comfortable while keeping the hips on the floor. Hold and breathe. Release and lower chest to floor, straighten arms, push hips and buttocks back over heels in a fetal position. Turn head to the side and rest.

6

Learn that the fifth chakra is the throat chakra and it maintains the throat, thyroid, nerves, eyes and muscles. It's the center of comunication and relates to artistic accomplishments. If blocked, one could feel shy or have difficulty with self expression. If it is over-balanced, one might tend to be too talkative and not listen enough. Deimer suggested head and neck rolls to clear the fifth chakra. Sit straight with the head facing forward and on an inhale, tilt the head backward. Exhale and lower the chin to the chest. Repeat several times. Next, inhale and gently turn your head over the right shoulder, exhale and look over the left shoulder. Repeat several times.

7

Be aware that the third eye chakra is located between the brows and it is the center of higher intuition or psychic power. It rules the pineal and pituitary glands, brain and ears. An unbalanced sixth chakra can lead to a vision problems, a closed mind, lack of clarity and ignorance of intuitive powers. Eye rolls are a good way to open the third eye. Deimer suggested pretending to look at a clock and move your eyes in the following directions while repeating several times: 12 o'clock to 6 o'clock, 9 o'clock to 3 o'clock, 2 o'clock to 8 o'clock, 10 o'clock to 4 o'clock, all the numbers going clockwise, all the numbers going counter clockwise.

8

Know that the last of the seven main chakras is the crown chakra located on the top of the head. Like the sixth chakra, it maintains the brain, pineal and pituitary glands, as well as the nervous system. A fully functioning crown chakra is the highest form of spirtitual enlightenment. It allows you to transcend the physical realm. When misaligned, feelings of unhappiness and lonliness pervade. A mock head stand will help recondition the crown chakra, according to Deimer. In a kneeling position, lean forward close to the knees and rest the forehead on the floor. Raise the buttocks into the air until you're on the top of your head. At first, hold for only a few seconds. Ease out of the posture by retuning back to your heels and keep your head low for a few seconds before sitting upright.

Tips & Warnings

Don't do a head stand if you have neck problems.

http://www.ehow.com/how_2151615_exercise-the-chakras.html

How to Execute the Neck Roll in Yoga

How to Execute the Neck Roll in Yoga

People are apt to experience tension in their necks, shoulders and upper backs, particularly if they are hacking away on a keyboard all day long. You can employ the yoga neck roll to liberate that tension and you can do it while sitting at your desk.

1

Sitting on the floor or in your office chair, close your eyes, inhale deeply and then exhale.

2

Relax your face. Pull your shoulders down from your ears, lengthening your neck in the process. Close your eyes.

3

Lower your right ear to your right shoulder. Do not lift up your shoulder to meet your ear. Hold this position for as long as is comfortable for you, remembering to breathe deeply. Feel the stretch in your neck on the left side.

4

Return your head to center.

5

Lower your left ear to your left shoulder. Again, do not lift your shoulder up to meet your ear. Hold. Breathe. Relax. Return to center.

6

Lower your chin towards your chest. Feel the stretch in the back of your neck. Breathe. Keep your eyes closed and your face relaxed. Hold. Return to the starting position.

7

Tilt your head backwards. If your eyes were open, you would be looking at the ceiling. YouвЂ™ll feel the pull in the front of your neck and in the back. Hold. Return to starting position, always remembering to breathe deeply.

8

Rotate your head clockwise. Dip your chin to your chest and then roll your head to the right in a full circle, going slowly. You may hear some crunches (calcium deposits). When you have made a full circle, repeat the process to the left, remembering to breathe while you execute the move. Keep your face relaxed and your eyes closed.

Tips & Warnings

Do this whenever you need to de-kink. Do it as many times as you wish.

If you are executing the neck roll while sitting on the floor, sit in a crossed-leg position or in the half- or full lotus position. Place the tops of your hands against your knees, palms facing up.

http://www.ehow.com/how_4466047_execute-neck-roll-yoga.html

How to Execute the Locust in Yoga

How to Execute the Locust in Yoga

The locust pose in yoga, named after the short-horned grasshopper, is somewhat difficult to master, but it can be done with time and practice. This posture works and develops the back muscles and increases circulation in the lower extremities. If you're having a hard time executing the posture, opt for the half locust.

Things You'll Need:

Yoga mat

1

Lie down, chin on mat. This is considered a prone position (lying face down). Your legs should be extended and yours arms should be down to your sides.

2

Position your hands palm up. Some practitioners prefer to make a fist, others don't.

3

Keeping your chin and upper chest on the mat, lift your legs skyward.

4

Hold this position as long as you can, but no more than 30 seconds. With time and practice, you will be able to maintain the position longer. Remember to breathe deeply and rhythmically.

5

Pressing your fists, or backs of your hands, against the floor gives you the leverage and oomph to lift your legs into the air.

6

Slowly bring your legs down into the starting position and relax, remembering to breathe.

Tips & Warnings

If you are unable to lift both legs at the same time, lift one leg at a time. This is considered the half locust.

Check with your doctor before doing yoga. Observe a yoga class before joining. Ask the instructor lots of questions to determine if it's the right exercise for you.

http://www.ehow.com/how_4464909_execute-locust-yoga.html

How to Execute the Legover in Yoga

How to Execute the Legover in Yoga

The leg-over posture in yoga helps firm your legs and trim your waistline. ItвЂ™s also beneficial to the digestive system. Here's how to perform this posture.

Things You'll Need:

Yoga mat

1

Lie on your back, legs extended, arms stretched out to your sides.

2

Bend your right leg at the knee.

3

Straighten and lift your right leg upwards. You can point your toes, if you choose, or flex your feet. If your feet are flexed, the soles will be facing the ceiling. If you point your toes, they will be pointed to the ceiling.

4

Lower your right leg to the left side, keeping it fully extended. Remember to breathe throughout the execution of this, or any, posture.

5

Keep both of your shoulders on the floor. The lower part of your torso is twisting to the left but your back and shoulders should remain flat on the floor.

6

Try to place your right leg on the floor. Some people arenвЂ™t able to keep their right shoulder down when their right leg makes contact with the floor whereas other people find it very easy to do. If this is your situation, make a choice--either lift your right shoulder slightly to allow your right leg to reach the floor, or keep your right shoulder on the floor and donвЂ™t drop your right leg so low (keep it slightly up and off of the floor).

7

Hold this position for as long as you choose. Remember to breathe deeply through your nostrils, relaxing into your posture.

8

Come out of the leg-over and repeat it on the other side.

Tips & Warnings

You may feel your back pop when you do this posture. If you suffer from contrary intestines, youвЂ™ll find that this posture manipulates and massages the gut. You might pass gas so be aware of that in advance. DonвЂ™t get discouraged if your shoulder persists on lifting up. Many still encounter this problem after doing the posture for years, whereas others find the leg-over an easy posture to execute and have no problem whatsoever keeping their shoulders on the floor.

http://www.ehow.com/how_4471878_execute-legover-yoga.html

How to Execute the Full Twist in Yoga

How to Execute the Full Twist in Yoga

The full twist in yoga looks as though it would be better suited for a contortionist rather than the average woman on the street. But itвЂ™s doable and itвЂ™s beneficial to your health.

Things You'll Need:

Yoga mat

1

Sit on your mat. Place the sole of your right foot against your left thigh. In the photo of yoga champion Ida Ripley, sheвЂ™s assuming a half lotus position. Her right leg is pulled up to meet with her left hipbone. If you are unable to assume the half lotus, simply pull your right foot into your crotch. The sole of your foot should touch the inside of your left thigh.

2

Take hold of your left ankle and swing your left foot and leg over your right knee.

3

Place the sole of your left foot on the floor. Your left knee is pointing towards the ceiling.

4

Place your left hand on the floor behind you, which requires that you twist to the left.

5

Put your right arm over your left leg. You right arm will be on the left side of your left leg. Grab your right knee if you can.

6

Reach as far back with your left arm as you comfortably can.

7

Look behind you.

8

Hold the posture for eight counts or as long as youвЂ™re comfortable holding it. Always remember to breathe, deeply, in and out through your nostrils. Try to relax into your posture.

9

Come out of the posture and repeat it on the other side.

Tips & Warnings

The full twist posture provides relief from spinal tension and pressure. See the Resource section below to see pictures of Ida in action.

http://www.ehow.com/how_4472084_execute-full-twist-yoga.html

How to Execute the Bow in Yoga

How to Execute the Bow in Yoga

Yogic movements should be performed slowly and gracefully. If a practitioner has a minimal amount of discomfort, that's to be expected; however, if a lot of pain is experienced, back off from the posture. Yoga involves gently manipulating the body to increase flexibility and to strengthen and lengthen your spine. The bow is a moderately challenging yoga posture. Some people are never able to do it because their arms, or legs, are too short or they never achieve the needed flexibility that allows them to grab both ankles simultaneously. However, in that case, you can do a halfway version.

Things You'll Need:

Yoga mat

1

Lie on your stomach on a mat, legs extended and arms down to sides. Remember to breathe deeply, rhythmically, relaxing your body, as you get ready to execute the posture.

2

Reach back with both hands and grab your ankles. You grab the right ankle with your right hand and your left ankle with your left hand.

3

Pull up on your legs and at the same time lift your head and upper chest up off of the mat.

4

Hold the bow posture for a count of 8 or as long as you can, remembering to breathe. Release and return to the beginning position.

5

Grab one ankle at a time and perform a halfway version of the bow if you're unable to grab both ankles simultaneously.

Tips & Warnings

In time--and with practice--you may gain enough flexibility to grab both ankles simultaneously and execute the bow. This is a difficult posture for many, so don't get upset if you are having a hard time doing it. As you do the bow, you will feel your chest open up. Your neck gets a good stretch, as do your arms and legs.

When beginning any exercise program, consult with your physician first. If you have certain conditions or injuries, yoga might not be the best option for you.

http://www.ehow.com/how_4464885_execute-bow-yoga.html