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Pose: Warrior I (Virabhadrasana I)<br/>Description:<br/>Warrior I is a foundational standing pose that strengthens the legs, opens the hips, and stretches the front of the body. It is an excellent pose for building strength and flexibility in the legs, which is ideal for beginners.<br/><br/>Instructions:<br/>Starting Position:<br/><br/>Begin in Mountain Pose (Tadasana), standing tall with your feet hip-width apart and your arms at your sides.<br/>Step Back:<br/><br/>Take a step back with your left foot, approximately 3-4 feet, and turn your left foot out to a 45-degree angle. Keep your right foot pointing forward.<br/>Bend the Front Knee:<br/><br/>Bend your right knee so that it is directly above your right ankle. Your right thigh should be parallel to the ground. Ensure your knee is not extending past your ankle to protect your joint.<br/>Square the Hips:<br/><br/>Rotate your hips forward so that they are squared with the front of the mat. This may require adjusting the position of your back foot slightly.<br/>Raise the Arms:<br/><br/>On an inhale, raise your arms overhead, with your palms facing each other or touching. Keep your shoulders relaxed and away from your ears.<br/>Lengthen the Spine:<br/><br/>Reach up through your fingertips, lengthening your spine. Engage your core muscles to support your lower back.<br/>Hold the Pose:<br/><br/>Hold the pose for 5-10 breaths, focusing on your balance and the stretch in your legs.<br/>Release:<br/><br/>To release, exhale and step your left foot forward to return to Mountain Pose. Repeat the pose on the opposite side, stepping back with your right foot.<br/>Benefits:<br/>Strengthens: Legs, ankles, feet, and shoulders.<br/>Stretches: Chest, lungs, shoulders, neck, belly, and groin.<br/>Improves: Focus, balance, and stability.<br/>Modifications:<br/>For Balance: If balancing is challenging, practice the pose near a wall or use a chair for support.<br/>For Knee Pain: Place a folded blanket under the back knee for additional cushioning.<br/>For Shoulder Discomfort: Keep your hands on your hips instead of raising them overhead.<br/>Tips for Beginners:<br/>Focus on proper alignment to avoid injury. Use a mirror or ask a friend to check your form.<br/>Keep your breath steady and even, using each inhale to lengthen and each exhale to deepen into the pose.<br/>Gradually increase the duration you hold the pose as your strength and flexibility improve.<br/>By incorporating Warrior I into your yoga routine, you'll develop stronger and more flexible legs, which is a great foundation for more advanced poses and overall fitness.<br/><br/><br/><br/><br/><br/><br/>
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Here are some exercises that target the legs and buttocks:<br/>Squats<br/>Stand with feet shoulder-width apart<br/>Lower body down into a seated position, then stand up<br/>Repeat for 12-15 reps<br/>Lunges<br/>Stand with feet together<br/>Take a large step forward with one foot<br/>Lower body down into a lunge, then push back up<br/>Repeat on the other side<br/>Repeat for 12-15 reps on each side<br/>Leg Press<br/>Sit in a leg press machine<br/>Push the platform away from you with your feet<br/>Lower the platform down, then push it back up<br/>Repeat for 12-15 reps<br/>Glute Bridges<br/>Lie on your back with knees bent and feet flat<br/>Lift your hips up towards the ceiling, then lower back down<br/>Repeat for 12-15 reps<br/>Remember to always warm up before starting any exercise routine, and to listen to your body and rest when needed. It's also important to consult with a healthcare professional before starting any new exercise program.
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Like most athletes, cricketers also face injuries, but fast bowlers are particularly prone to them. Why is that?<br/><br/>When I refer to fast bowlers, I mean bowlers who regularly bowl 135 to 140. <br/><br/>To achieve this speed, a bowler must rotate their arms rapidly, which places substantial strain on their shoulders, neck, back, hips, and thighs. <br/><br/>Moreover, a fast bowler needs to generate momentum and often jumps to deliver the ball from the highest point allowed by their height.<br/><br/>Imagine a bowler who is 5 foot 9 inches tall and weighs 180 pounds. When he jumps a yard behind the wicket and lands on his toes, more than five times his weight is transmitted through the joints of his feet and knees. This process is repeated 60 to 100 times on a typical day of bowling.<br/><br/>According to a report, in a Test match against Pakistan, Steven Finn and Chris Woakes covered 54 and 55 kilometers during the game. These long run-ups are exhausting, and on top of that, they are expected to field as well. This constant activity takes a toll on their knees.<br/><br/>Poor landings or damp landing points can easily result in twisted ankles or groin injuries. An improper release can lead to shoulder injuries, and trying to bowl short and quick can put tremendous pressure on the back. Heavier bowlers are even more susceptible to these injuries.<br/>These are the reasons why fast bowlers are more injury-prone.
Why Fast-Bowlers get injured #euphoriacricket
⏲ 1:32 ✓ 06-Jun-2024
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