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.



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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. You’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. It’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 aren’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 don’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, you’ll find that this posture manipulates and massages the gut. You might pass gas so be aware of that in advance. Don’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 it’s doable and it’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, she’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 you’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.



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How to Execute the Balance Posture in Yoga

How to Execute the Balance Posture in Yoga



The balance posture, called Natarajasana in Sanskrit, helps yoga practitioners to improve their balance and poise. Both of these will emerge in time as you progress. Yoga postures are designed to promote health and well-being. Execute this posture gracefully. Executing yoga positions is never about being competitive or a race against time. Go slowly, remembering to breathe deeply throughout the execution of the posture.









1


Standing with the heels of your feet together, reach upward with your right arm.





2


Shift your weight onto your right leg.





3


Grab your left ankle with your left hand. Lift your left foot up to the level of your buttocks. If you can’t lift your foot that high, that’s alright. With practice, your balance will get better, and you'll be able to lift your foot and leg higher.





4


Move your right arm slightly forward. This will help you maintain balance.





5


Focus on a stationary object to help you maintain your balance or look upward. Experiment. Find out what works best for you. If you start to lose your balance, release your foot.





6


Lower your left foot and repeat the balance posture on the other side.





7


Take it a bit further. Once you are comfortable doing the balance posture as explained above, begin lifting your foot and leg a little higher when you execute the posture. Your foot should ultimately end up as high as your shoulders and the distance between your torso and the lifted foot should expand. You will need to lean forward slightly to accommodate the higher lift of the leg. As you lean forward, your out-stretched arm should also drop forward. Repeat on the other side.








Tips & Warnings










Don't eat a huge meal before doing yoga but remember to keep yourself hydrated.








Before you begin practicing yoga, consult with your physician. You might have certain conditions that prevent you from doing yoga. Attend a yoga class and watch before committing. Talk to the instructor and voice any concerns that you may have.



http://www.ehow.com/how_4471864_execute-balance-posture-yoga.html

How to Evaluate Natural Medical Treatments

How to Evaluate Natural Medical Treatments



When your doctor gives you a prescription, you trust her education and her expertise. Unfortunately, the television, Internet and our local supermarkets are full of natural medical treatments which do not come with a doctor's recommendation. While this does not mean that the treatment is not valid, it does mean that it requires more evaluation.









1


Notice whether the information about a natural medical treatment is based on credible sources. Websites which are created by major universities, medical centers or governmental agencies have the most credibility. It is a good idea to look for the Health on the Net (HON) Foundation logo as well, as these sites have agreed to a code of conduct which requires scientifically backed information.





2


Look for reviews of the product performed by qualified medical professionals. Reviews by consumers, personal points of view or evidence stated without back up are not credible and the product should be questioned.





3


Search several sources on the Internet or in medical journals before you use a natural medical treatment. If you simply cannot find more than two or three sources which back up the item's claim, there is reason to doubt the treatment.





4


Beware of jargon such as "Guaranteed satisfaction or your money back," "Miracle cure" or "New discovery," as these terms are used to awe consumers but do not prove that the treatment is valid and useful.





5


Be skeptical of products which claim to heal a large variety of ailments and treat multiple symptoms. Remember if it sounds too good to be true, it probably is.





6


Talk to a doctor or naturopath about a natural medical treatment before you begin. A professional will help you to evaluate the credibility of claims as well as contraindication of the medicine.


http://www.ehow.com/how_3391869_evaluate-natural-medical-treatments.html

How to Enjoy Swedish Massage

How to Enjoy Swedish Massage



Getting a Swedish massage can be a relaxing and enjoyable adventure. A Swedish massage is one of the most commonly recognized forms of massage. It mainly consists of long, gliding strokes that induce a state of relaxation. The Swedish message is the most widely practiced form of massage.









1


Decide with the massage therapist which type of massage that you will be receiving. If you're new to massage, you probably don't want to have the most vigorous of styles, but a more relaxing gentle motion.





2


Check whether the massage is to be done in the nude or if partial dress is optional. During the massage, the client is constantly draped with just the area being worked on, exposed. If you still have discomfort at disrobing, explain this to the therapist when you make your appointment so she can recommend what you should wear to the massage.





3


Share any concerns with the massage therapist that you may have. Some parts of your body may be extremely sensitive and you would prefer that they are not touched. You may also have health conditions that should be revealed to the Swedish massage therapist.





4


Forget about the day and focus on the actual strokes of the massage. This focus will help calm your mind, and it's always best to just enjoy the experience. Be in the moment.





5


Notice that the therapist is making long gliding strokes. These are meant to stimulate the blood flow and lymph system. She will also use a kneading motion to relax muscle tension, and tapping, cupping and whacking movements to stimulate the nerves. The Swedish message is meant to stimulate the circulatory, lymphatic and nervous systems.





6


Sleep if you need to. You will still gain the full effect of the massage.


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