“Ashtanga Yoga” – Introduction to the Eight Limbs Of Yoga And Their Applications In Modern Life.

Ayurveda and Yoga have an intimate relationship with each other. Ayurveda is a holistic approach to life that is adding values to people’s lives for more than 5000 years. According to Ayurveda and Hindu philosophy, the ultimate goal is to escape from this miserable cycle of birth and rebirths. Yoga Darshan (School of philosophy) is one of the six traditional schools of Hindu philosophies ¹. It enables us to achieve a higher level of consciousness and spiritual well being.

Introduction to Ashtanga Yoga: The Eight Limbs Of Yoga

Maharshi Patanjali is considered the father of modern Yoga and the founder of Yoga philosophy. Yoga is a very underrated term generally perceived as a system of physical therapeutics just like physiotherapy. But, that is not true, Yoga is a much broader concept beyond this physical body. “Yoga” is the set of practices to be done to achieve higher consciousness.

Yoga generally means union of the Atma (soul) with the Paramatma (divine soul) ¹. It is a method used by ancient Indian sages to achieve a higher level of consciousness.

According to Maharshi Patanjali, Ashtanga Yoga consists of eight limbs. Each limb of Ashtanga Yoga is equally important and helps to attain a higher level of consciousness successively. The intense practice of Ashtang Yoga leads to a higher sense of self-realization and consciousness. The eight limbs of Yoga (Ashtanga Yoga) ² are briefly introduced here. Also, we will discuss how they can be applied in the modern world.

1.   Yama – Self Discipline

The very first limb of Ashtanga Yoga is Yama. It is how we direct ourselves with the outer world. Ashtanga Yoga has described five Yamas, which will help us to add values and ethical morals to our lives. Conducting them will help us stepping towards higher consciousness and the true reality of self-awareness.

The five Yamas described in Ashtanga Yoga are given below with their brief description ³:

1.    Ahimsa – Nonviolence

2.    Satya – Truth

3.    Asteya – Nonstealing

4.    Brahmacharya – Abstaining the Senses

5.    Aparigraha – Non-Possessiveness

Thus, one should start by conducting the good-conducts of self-discipline (Yama) as described above. It is the very first step towards a positive life leading to spiritual and mental well being.

2.   Niyama – Self-maintenance

Niyama is the second limb of Ashtanga Yoga. The Niyama means to maintain yourself in a specific manner. Following the five Niyama described in the Ashtanga Yoga will help you to attain more Sattvic life. The following five Niyamas are described in ancient texts ³:

1. Sauch – Cleanliness
2. Santosh – Satisfaction
3. Tapas – Austerity
4. Svadhyay – Study Of Holy Scriptures
5. Isvara Pranidhana – Devotion of the lord

One can attain physical, mental as well as spiritual wellness by following the above-mentioned Niyamas. The Yamas and Niyamas are a very important part of the Ashtanga Yoga as it teaches us to live a life that is healthy to us as well as to society. Following Yama and Niyama will lead you to a higher version of yourself. Things change when you look at them from a selfless perspective. 

3.   Asana – Posture

Asana is nothing but your body Posture ³. Patanjali referred to Asana in Yogasutra II/46 as

“Sthira sukham asanam’’

Meaning the Yogic posture should be firm and comfortable. One can practice the postures after following the Yama and Niyama. Asana is often misinterpreted as Yoga itself. But, that is not true. Asana is just a normal comfortable position of the body. The main idea here is to sit in a comfortable posture so that we are not distracted by any kind of aches or uncomfort in the body due to bad posture.

Sitting in Asana will help you to enlighten your inner soul and to escalate it to another level.

4.   Pranayam – Breath Control

Pranayam is the fourth step of Ashtanga Yoga. Yoga believes that breathing is the bridge between one’s body and mind. One can control his mind by controlling his breath. There is an intimate relationship between one’s mind and breathing pattern. One can observe fast breathing while in an angry mood.

There are different types of Pranayam according to the breathing pattern involved. Yoga believes that Pranayam is the first step toward concentration and meditation. It is physically, mentally as well as spiritually beneficial. It fills our soul, mind and body with new and fresh air.

One can practice pranayam every day sitting in a silent atmosphere to attain the utmost mental and spiritual wellbeing. It is also found beneficial in diseases such has Asthama, COPD, etc. to improve lung functions and helps to cope up with the conditions such as stress, anxiety etc.

5.   Pratyahara – Control Over Senses

The Pratyahara is one of the eight limbs of Yoga which is generally ignored or forgotten by many of the practitioners. The word “Pratyahara” means to take control of the senses. Just like the turtle withdraws its limbs into the shell, one should withdraw his / her interests from all the worldly things to attain higher consciousness ⁴.

Our Indriyas (Senses) are 24×7 in contact with the outer world, which diverts our mind elsewhere. Therefore, the senses act as a hindrance in the achievement of self-realization. We should try to control our senses as much as possible to make our inner spirit independent of this physical body.

The Senses can be controlled in the following ways ⁴:

• Right intake of impressions

Just like healthy food is essential for a healthy physical body, healthy impressions on the senses are essential for a healthy mind. We should be aware of what we’re pursuing and should take control of it. Consciously or Sub-consciously, we let unwanted and unhealthy impressions in our mind through our senses.

We can not control the sensory impressions but we can definitely deal with them through meditation just by ignoring their effects.

• Sensory withdrawal

Sensory withdrawal is another tool to practice the Pratyahara. It refers to cutting off all the ways of sensory perception. There are several ways in which you can do that. For example, Yoni Mudra involves the blocking of sensory openings in the head using fingers.

Another method to do that is to take your attention away from the senses. Directing attention towards the inner self helps in taking consciousness to the next level.

• Focus on Uniform Impressions

Another way to cleanse our mind by focusing on uniform impressions such as the patterns of the clouds, the ocean, the flowing of the river, the flying birds etc. Just like our digestive system, our mind also gets tired of processing lots of unwanted impressions.

Thus, focusing on uniform impressions helps us to cleanse our mind to heal from the derangement caused by continuous impressions.

• Creating Positive & Inner Impressions

This is the simplest way to control our senses by creating & positive inner impressions. Positive impressions can be made by creating a decent atmosphere around like meditating in the natural environment. Inner impressions can also be created by deep mediations and concentration.

By keeping control over the senses, one can eliminate the unwanted sensory impressions and can attain a higher level of consciousness.

6.   Dharana – Concentration

Dharana is the sixth limb of Yoga. In the Sanskrit language, “Dharana” means to concentrate on something and to avoid all other things. It is the step, in which Yogis prepare themselves for the Samadhi. However, it can also be applied in daily life to increase the concentration and stability of the mind.

One can try concentrating on something like an idol, stone, lamp etc. to get started with. The more you concentrate, the more you get deep down inside you.

7.   Dhyana – Meditation

Dhyana (Meditation) is slightly a different term than Dharana (Concentration). According to Maharshi Patanjali, the constant flow of similar mental modifications in Dharana is termed as Dhyana. Thus Dhayana is built on the Dharana.

Meditations can be performed on daily basis. It is beneficial for physical, mental as well as spiritual wellness. It is also known to cure some mental issues such as anxiety, restlessness, depression, etc. Meditation acts as a bridge between mind and soul. Meditation, when done regularly, can lead you to a new level of consciousness and spirituality.

8.   Samadhi – Deep Absorption

Samadhi is the final stage of Yoga when the practitioner attains such a deep state of meditation that it losses the sense of its own identity. It is the complete oneness of the practitioner, his mind and his soul. The thinker thought process and the thought altogether fuse with the subject of thought.

It is the phase when the Yogi discovers the true self. However, the concept of Samadhi can not be applied in our day to day life but we must try to understand and study ourselves completely to attain mental as well as spiritual well being.

“You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises,
which may reveal to you where you are resisting your natural state.”

~Sharon Gannon

References for Eight Limbs of Yoga

1. Tatya, Tookaram, ed. The Yoga philosophy: being the text of Patañjali, with Bhoja Raja’s commentary. Theosophical Society, 1885.

2. Richards, T. Anne. “The path of yoga.” Contemplative practices in action: spirituality, meditation, and health (2010)

3. Sahu, Saroj Kumar. “Definitions of Astanga Yoga of Maharshi Patanjali.” ODISHA REVIEW (2020): 38.

4. Frawley, David. “Pratyahara: the forgotten limb of yoga.” (2010).

The post Eight Limbs of Yoga – A Guide and Modern Review appeared first on Body Mind Wellness Tools.

Ever tried to dive straight into exercise without unknotting your stiff and sore muscles? It’s not exactly comfortable nor efficient, especially when you’re already sore from the day before.

Warm-ups and exercise are like pants: you can’t have one without the other. Investing in a tool like a foam roller is a great way to address those exercise pains. 

Not all foam rollers are built the same, though; some are lighter and more portable than others. Such portable models are excellent for those who are constantly on the move. If you’re one of those people, you ought to stick around, as we’re about to shed light on the best portable foam rollers on the market today.

The 5 Best Portable Foam Rollers in 2021

Before you slide your hamstrings over anything, you need to find the right foam roller for you. Check out our top five picks for the best portable foam rollers below!

1.    AmazonBasics High-Density Round Foam Roller 36″

On the surface, this AmazonBasic foam roller looks like any other foam roller on the market: black, firm-density, and made of expanded polypropylene (EPP). However, this foam roller stands apart from the rest for two reasons: the affordable price and distinctive texture.

At under $30, this foam roller is budget-friendly, but most importantly, it’s quite dense, so you can expect less rubber and squish, and more hardness, but not too much.

The foam roller is firm enough to provide a rough and reliable grip, but soft enough that it won’t hurt your muscles. Further, it’s pretty long-lasting and incredibly sturdy.

On top of that, it comes in several sizes, which is ideal for travel. We’d suggest the 36-inch for maximum versatility and the 12-inch for maximum portability.

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2.    Gaiam Restore Compact Foam Roller

This is one of the best portable foam rollers beginner-friendly, medium-density foam rollers out there. If you’re new to foam rolling, then this may be the one for you. It may not be the longest-lasting option out there, but it’s definitely durable enough to get you through the medium-density phase.

Thanks to its medium firmness, the Styrofoam Gaiam foam roller is perfect for working out those tight knots in your body.

Most importantly, it’s beginner-friendly, with an exterior that’s covered with a rubber sheet that features instructions for rolling. These instructions are joined by clear drawings to illustrate the correct postures and positions.

Best of all, it measures around 18 inches in length and 6 inches in diameter, making it compact and ideal for travel.

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3.    Tiger Tail Original 18″

Looking for a thin and reliable foam roller?  The Tiger Tail Original is right up your alley. This 18-inch handheld foam roller is ideal for traveling.

It might look suspiciously rigid, but have no fear; it’s perfectly smooth. Its small diameter will help you tackle more precise trigger points.

However, it’s important to remember that this is a handheld, small-diameter foam roller. This means you won’t be able to access some muscles with it.

Moreover, you won’t achieve as much pressure with it as you can with other models. You can use it as part of your SMR routine, but we wouldn’t recommend it if you want something more heavy-duty.

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4.    Brazyn Morph Foam Roller

The Brazyn Morph takes the title of the best mini foam roller on the market. The best thing about this roller is that it’s collapsible, which makes it perfect for traveling.

When folded down, this foam roller shrinks down to 1.9 inches thick. Combining this with its weight of only 1.5 lbs, it becomes the ideal option if you’re going to a race or a competition.

One thing you’ll be surprised with is how little effort it takes to expand this foam roller. All you have to do is to tug on two tabs and it’ll pop out on its own. And if you want to collapse it, you simply press on the ends and it folds up to a perfectly compact foam roller.

It has the perfect density as well: not too hard, but not too soft. Just what you need to work out any achy knots. If you like a generally soft yet firm feel, you should consider this foam roller.

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5.    TriggerPoint CORE Multi-Density Solid Foam Roller

TriggerPoint is known for their reliability, effectiveness, and durability. This is mainly due to the way these foam rollers are designed: the exterior multi-density foam covers a hollow, firm core.

This core can withstand dedicated use for years. Plus, the hollow center makes for excellent storage space. You can easily put your gym clothes inside it.

Even marathon runners will tell you about the TriggerPoint CORE foam roller. More precisely, they’ll tell you about its unique exterior with its grid pattern that’s brilliantly able to mimic real massages and stimulate muscles.

The bumps also help apply concentrated pressure to your body, releasing muscle adhesions faster. However, if you’re prone to bruising, you’d want to avoid this foam roller, as it can be somewhat painful at first. Try to opt for a less intense option like the AmazonBasics roller, if that’s the case.

The best thing about this foam roller is how you can use it to roll out your entire body. You can start by unwinding your spine, and rolling out your legs at the same time. It can even help loosen up your iliotibial band (IT band), which is a common location of knee pain in main active people.

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How to Pick the Right Best Portable Foam Roller

Now that you’ve seen some good foam rollers, you may be eyeing two or three—or maybe even all of them. Here are some features that’ll help you filter out your buying options.

Firmness

When looking at foam rollers, this should be the first thing on your mind. Do you want a soft roller, standard-density, or high-density roller?

Most novices prefer to opt for a soft or a standard-density roller. We wouldn’t recommend buying a hard foam roller right off the bat at all. First-time foam rolling can be a little painful sometimes, and you wouldn’t want to increase the pain factor by buying a roller that’s too rigid. 

Remember: the rigid ones are mostly intended for experienced users. You have to get used to a roller digging into your muscles after a grueling workout session; only then you can upgrade to firmer rollers.

Texture

Texture, combined with firmness, pinpoints the level of intensity and discomfort your roller will give. If you opt for a smooth, flat foam roller, chances are you’re going to face low levels of discomfort.

However, if you opt for foam rollers with a spiky surface, then you’ll have to deal with serious discomfort, especially if you bruise easily.

Spiky rollers can get painful and they can even lead to injuries. Sure, they might be more efficient at targeting deep tissues, but it’s best to wait until you have more experience with foam rolling.

Portability

Whether you’re going to a gym or a race, you want to buy something that’s easy to carry around. Luckily for you, most of these foam rollers come in various sizes ranging from 12 to 36 inches.

While the 36-inch ones are better for versatility, the 12-inch ones are ideal for travel. Remember: you want to be able to fit your roller into your bag.

With small hollow foam rollers, you’ve got even more of an advantage. Not only can you carry anything inside a standard suitcase, but you can use the hollow center as storage. Just throw your running socks and gym shorts inside, and you’re good to go.

Construction

From the outside, all foam rollers might look suspiciously similar. On the inside, however, is a different story. Careful and precise engineering goes into the making of foam rollers. Let’s go over some of the most popular materials from which foam rollers are made.

EPP Foam

EPP foam rollers are a common choice for beginners. They’re mainly preferred for their affordability and high quality. However, they don’t strictly cater to rookies; users of all levels and experiences prefer them for their effectiveness and durability.

They also last way longer than open-cell rollers. However, they’re not quite as durable as EVA foam rollers.

Open-Cell

Open-cell foam rollers fall low on the durability scale. They’re appropriate for massage and exercise, but they’re not designed for heavy-duty use at all. This type of foam rollers breaks down much faster than its counterparts.

Their big selling point is that they’re inexpensive. So if you’re working with a limited budget and you want something for light use, then maybe you should consider open-cell rollers. Otherwise, we’d recommend looking into EPP and ethylene-vinyl acetate (EVA) foam rollers.

EVA Foam

When it comes to durability, rollers made from EVA foam have everyone else beat. This is why they’re often used in gyms or large yoga studios. These types of foam rollers are specially designed to withstand repeated use throughout the day.

However, that doesn’t mean they’re only suitable for clinics and pilate studios. They’re also appropriate for home use. In fact, they tend to last longer at home where they’re not subjected to heavy, repeated use like they are in gyms. If you’re looking for longevity, you should look for foam rollers made with EVA foam. 

Conclusions on the Best Portable Foam Roller

Before you make your first foam roller purchase, you’ll have to do a bit of thinking. Think about firmness, texture, portability, and construction, and you’ll make the right choice.

If you want a basic high-density foam roller that’ll do the job, we recommend the AmazonBasics High-Density Round Foam Roller 36″. It’s firm, smooth, and sturdy.

However, if you want something more lightweight, then we’d suggest considering Tiger Tail Original 18″. This handheld roller is perfect for those looking for maximum portability.

We know you can find the best portable foam roller that will serve you well and last a long time. Good luck!

Other Buying Guides to Help You Pick the Best Foam Roller for You

Check out these very helpful buyers guides directed at helping you to decide which foam roller is best for you and your unique needs.

• Best Brand of Foam Roller

• Best Foam Roller for Back Pain

• How to Choose a Foam Roller

• What Size Foam Roller Should I Get?

• Can Foam Rolling Help Me Lose Weight?

• Best Vibrating Foam Rollers

The post Best Portable Foam Roller – Top 5 List appeared first on Body Mind Wellness Tools.

Foam rollers have become increasingly popular amongst gym-goers. They’ve also been a vital part of physiotherapy and athletic training for years. You might be asking yourself why they are so important?

Well, foam rolling is a great way to warm up muscles before a workout or recover post-workout, which is essential for increased flexibility and motion. Recently, foam rollers have evolved to offer even more benefits to their users by providing a vibrating feature.

In this article, we’ll talk in detail about the best vibrating foam rollers, whether they are worth it, and what to consider before purchasing one.

What Does a Vibrating Foam Roller Do?

Regular foam rolling has many benefits. While vibrating rollers share these benefits, they also have a few additional ones. So what do the two types of rollers have in common? Let’s discuss some of their shared advantages.

Myofascial Release

The most important effect that foam rollers have is myofascial release. Myofascial pain is a result of tightness in myofascial tissues and originated from trigger points. These trigger points are targeted by the rollers causing the myofascial tissue to release a lubricating liquid.

In turn, the lubrication of the muscles reduces soreness, tightness, and knots. Additionally, it’s a good preventative measure against injury during a workout and helps improve flexibility.

Faster Recovery

Foam rollers, if used correctly, increase blood flow to the muscles. An increased blood supply increases muscle recovery and healing from exercise, injury, or lactic acid build-up.

As we previously mentioned, vibrating foam rollers also have some additional benefits. These include:

Pain Management and Relief

Foam rolling can sometimes be painful, especially on muscles that are already sore and tight. These areas are likely to be inflamed and tender to the touch. Vibrations can aid in the reduction of trigger point sensitivity.

Preparing to Workout

Vibration can lead to a loosening of the muscles. This can be beneficial prior to a workout. The vibrations stimulate the muscles in a similar way to the stimulation caused by exercise. Oxygen is then transported to the muscles.

A study suggests that vibration massages pre-workout reduce the amount of muscle damage during a workout. The study also implies that performance is enhanced and recovery time decreases.

Is a Vibrating Foam Roller Better Than a Regular One, and Is It Worth It?

For people who are new to myofascial release items, vibrating rollers may not be the best place to start. Beginners should start with a regular foam roller in order to establish an understanding of how myofascial release feels.

Having prior experience with myofascial release will help reduce sensitivity to pain. Furthermore, regular foam rollers are less expensive, because they don’t have the extra technology that’s built into the vibrating rollers.

On the other hand, using vibrating foam rollers leads to temporary pain relief. This may be useful if using a regular foam roller is too uncomfortable and prevents you from adequately massaging the muscle.

A vibrating roller achieves better muscle repair because it can provide more intense deep tissue massage. However, both vibrating and regular rollers need to be used for the same length of time. Despite the temporary relief, relieving the pain originating from the muscle requires massaging the tissue under pressure for a longer duration.

These products are great for pre-workout preparation and post-workout recovery. The dual action of the vibrating foam rollers can often lead to better results.

However, if you don’t experience significant discomfort with a regular roller, a vibrating roller may not be worth the steeper price point.

A Guide to Purchasing a Vibrating Foam Roller

Foam rollers come in many shapes and sizes. In addition to the different sizes, densities, and textures, vibrating foam rollers have varying tech specs. These specifications usually relate to vibration speed.

There are many options out there. Here are a few things to consider before purchasing your vibrating foam roller.

What’s the right size for you?

The size of your roller can depend on many factors. Each size is designed to target a specific muscle. For example, a 36-inch roller is the most ideal for the lower body (glutes or legs) and back. The standard diameter for most rollers is 5-6 inches.

However, if you’re targeting neck muscles or shoulders, you may opt for a roller with a smaller length and diameter. People who want to work the muscles of their arms and legs tend to pick 24-inch rollers.

Another factor that should be kept in mind when picking a size is travel. If you plan on traveling with your roller, a smaller one will be required to fit in your suitcase. In this case, a 12-inch roller would be the best option.12-inch rollers are recommended to those suffering from plantar fasciitis to roll on their feet.

How Firm Should the Vibrating Foam Roller Be?

Another aspect that you should consider is how firm your roller should be. Generally, the harder the roller, the more vigorous the massage will be. It’s our recommendation that beginners start with a softer roller and work their way up once they gain more experience.

Most of the time, the rollers are color-coded according to their firmness. The softest rollers are made of open-cell polyethylene foam and are usually white. Rollers made of EVA foam are of medium hardness. These are often green or blue. The hardest rollers are made of closed-cell polyethylene and are black.

It’s important to note that there are some exceptions to the color-coding system. Therefore, it’s better to check what material the roller is fabricated from before making a purchase.

The Vibrations

The faster the roller vibrates, the more the muscle tissue is stimulated. This increases the blood flow to the targeted muscle. Therefore, the higher the vibrating setting, the higher the intensity of the massage

A slow vibration will be less stimulating but more manageable for beginners.

Some rollers have adjustable vibration settings. These are more versatile. If you are planning on increasing the intensity gradually, they also reduce the number of rollers you need to buy.

Surface Texture

The texture of a roller also impacts the intensity of the massage. There is a large variability in the depth, location, and frequency of the ridges on the roller’s surface. A surface with pointier and more frequent ridges can be more painful as it digs deeper into the muscles. However, the deeper penetration into the muscle tissue often means they’re better at locating hidden trigger points.

What is the best vibrating foam roller?

There are many vibrating foam rollers on the market. Deciding which roller to buy can be difficult. Therefore, we’ve compiled a list of the three best foam rollers out there.

1.    Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller

The Hyperice Vyper 2.0 is considered to be one of the best vibrating foam rollers available for purchase. It reduces muscle tightness and soreness while speeding up the muscle recovery process.

This model stands out because it causes an up to 40% increase in flexibility and motion range if used correctly. Most foam rollers only lead to an increase of approximately 18%.

Additionally, this roller comes with three vibration settings. This allows users to customize the intensity of the therapy they undergo.

This foam roller is perfect for travelers or people who work out in slightly confined spaces because it’s compact. It’s also extremely durable.

However, it’s a more expensive option when compared to other rollers. Another downside to this roller is that the battery life is relatively short.

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2.    Theragun Wave Roller

The Theragun Wave Roller is 12 inches long and has five vibration settings. It enables users to control the intensity of the massage. Additionally, the Theragun has a three-hour battery life and can be charged wirelessly, making it more convenient.

Unlike other rollers with high vibration settings, the Wave Roller is produced using high-density foam which keeps the noise level to a minimum.

This model stands out because it has unique Bluetooth features which allow users to connect it to the Theragun app.

Despite being more comfortable than the longer version, it may be too short for some users. Users who need longer rollers might want to opt for a different model. It’s also on the pricier side, but it’s definitely worth the money.

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3.    LifePro Surger 4-Speed Vibrating Foam Roller

The LifePro Surger is a more affordable vibrating roller. It also has a long battery life and four different vibration settings.

Unlike most rollers, this model has different roller texture parts. As previously mentioned, these provide different intensities and allow the user to customize their therapy.

Since it’s less than a foot long, the roller is compact, making it suitable for travel. It also comes with a lifetime warranty.

However, even the highest vibration level may not be on par with some of the other models on this list. Despite the lower vibration level, it still provides a high level of relief to the user.

Another issue that may accompany this device is that the vibration intensity weakens with usage despite the rechargeable battery.

Overall, this model is affordable and a good choice for beginners who may not need high-intensity levels.

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In Conclusion

In conclusion, vibrating foam rollers have an increased level of intensity than regular rollers. They reduce pain and increase flexibility through myofascial release. They also increase blood flow to the muscles thereby improving performance and reducing recovery time. Vibrating rollers are good pre and post-workout steps to add to your routine.

There are lots of things to consider before buying a vibrating roller. You must take into account the length, diameter, texture, vibration intensity that’ll give you the best results. The varying lengths are usually specific to the muscle the roller is targeting. Shorter rollers are usually used for smaller muscles. They are also easier to travel with due to their compact nature.

Beginners, who’ve never tried self-myofascial release, should start with a softer roller and the lowest vibration setting. Once you’ve grown accustomed to the intensity, feel free to increase the intensity gradually. This method also increases the users’ discomfort tolerance.

Once you’ve experienced the vibrating roller’s benefits, you’ll keep them as a constant part of your workout routine. There are many different vibrating rollers on the market. We recommend the Theragun Wave Roller, since it has a long battery life, many vibration settings and noise reduction features.

Other Buying Guides to Help You Pick the Best Foam Roller for You

Check out these very helpful buyers guides directed at helping you to decide which foam roller is best for you and your unique needs.

• Best Brand of Foam Roller

• Best Foam Roller for Back Pain

• How to Choose a Foam Roller

• What Size Foam Roller Should I Get?

• Can Foam Rolling Help Me Lose Weight?

• Best Portable Foam Rollers

The post The Best Vibrating Foam Rollers appeared first on Body Mind Wellness Tools.

Foam rollers have been recently growing in popularity for their versatility and benefits. A study by Harvard’s Med School even discussed the added benefits of including foam rolling in your fitness routine.

From stretching your muscles and relieving soreness to alleviating myofascial tension, the benefits keep piling on for foam rolling.

The best thing about foam rolling is that it isn’t just made for athletes or pros; it’s made with everyone and every body part in mind.

Sounds interesting? We’ll let you in on a few tips on how to choose a foam roller that fits your needs!

How to Choose a Foam Roller

When shopping for a foam roller, there are a few factors you should keep an eye out for to ensure the best bang for your buck.

Your Experience Level

Choosing a foam roller will differ according to your level of experience. If you’re a newbie to foam rolling, you should pick out a foam roller that is soft and has a smooth texture. This will help gradually ease your muscles into the routine.

If you’ve got some experience with foam rolling and are looking for an upgrade, a medium or high-density roller will do the trick. Smooth rollers will provide more pressure, but if you want an added massage, opt for a textured roller.

We recommend the Amazon Basics Foam Roller for a firmer choice. You can read our full review of this foam roller here.

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Foam Type

What type of foam the roller is made out of isn’t just a matter of quality; it’s also a matter of durability and usability. When choosing your foam roller, be on the lookout for these types.

Open-Cell Foam

Usually priced at a suspiciously low price, this type of foam will do the job for a simple massage or exercise but will break down faster than other types. If you find a roller with this type of foam, we’d click off that tab if we were you.

Closed-Cell Foam

As you can guess from the name, closed-cell foam is more tightly bound. This makes it stronger, more durable, and easier to maintain.

There are two main types of closed-cell foam: EPP and EVA foam. Let’s touch on each type very briefly.

EPP Foam

EPP foam is a nice middle-ground for most foam rollers as it’s both affordable and durable. For beginners, or for the average day-to-day use, this foam type will accommodate your fitness routine with ease.

EVA Foam

The most durable of the bunch, EVA foam’s closed-cell build enables it to withstand repetitive and heavy use without losing its form. It’s also easy to clean with a simple wipe down.

Foam Density

Foam rollers come in three density or hardness levels: low, medium, and high density. Most brands even color-code their rollers according to firmness levels, where lighter colors signify softness, and darker colors signify firmness

Soft foam rollers are perfect if you’re new to foam rolling or have low pain tolerance. When starting out, your muscles will need to gradually get used to foam rolling. If you don’t ease them in, you might injure yourself. ProsourceFit Flex Foam Rollers are easy on your muscles and wallet.

If you’re used to foam rolling or looking to up the intensity, a medium-density roller is your best bet. Medium rollers are often used for core stabilizing exercises and Pilates. Yes4All has a bunch of sizes and fun colors to choose from.

[amazon box=”B013OZ5NOA” button_text=”Check Latest Price” title=”Yes4All Foam Roller” description=”Yes4All Medium Density Foam Roller – Made in USA – for Physical Therapy, Yoga, Stretching – 12″, 18″, 24″, 36″”]

Lastly, high-density or hard rollers are used to hit every knot and trigger point in your body by applying more pressure. We recommend using hard rollers only if you’re experienced in using foam rollers, as they can cause muscle strains or injuries for newbies.

Surface Texture

While browsing for a new roller, you’ll come across a variety of textures and shapes. The most common is the smooth texture, with which rollers resemble pool noodles. This texture is perfect for most people.

Another form is the gridded or textured roller, these are rollers that have knobs, bumps, or even honeycomb shapes that work your deep tissues and massage your body.

Some models have one recurring pattern all over the roller, while others provide alternating patterns that provide different amounts of pressure, just like a masseuse’s hands would.

[amazon box=”B0758KSSGL” button_text=”Check Latest Price” title=”321 STRONG Foam Roller” description=”321 STRONG Foam Roller – Medium Density Deep Tissue Massager for Muscle Massage and Myofascial Trigger Point Release”]

Size

Another factor to consider when buying your new roller is its size. Foam rollers can range from 3 to 36 inches; each with its recommended use.

• Small foam rollers (3-4 inches) are ideal for muscle group targeting, like targeting calves or shoulder muscles.
• Medium rollers of around 12 inches are easy to carry around and pack if you’re always on the move. They’re good for working a wider range of muscles than a small roller.
• Long rollers around 24-36 inches are ideal for working on arms, legs, and back because they cover a bigger surface area. Long rollers, particularly 36-inch models, also have the added benefit of being used perpendicular to your spine to stretch your entire back.

We recommend 36-inch foam rollers for beginners to avoid muscle strains, and small or medium rollers if you’re targeting a specific muscle group, or just want a travel-friendly roller.

Feel like you can’t handle a roller right away? You can go for a half-roll option to build up your tolerance first. They’re basically foam rollers cut in half, making them a more stable option for you to just lay on them, and stretch your muscles.

Extra Features

Some foam rollers boast additional features like different vibration or pulse modes. Some even feature heating and cooling options. Are they worth it, though?

Vibrations or pulses, like the ones FITINDEX Vibrating Foam Roller provides, give your rolling experience an extra boost for muscle recovery and warmups.

[amazon box=”B07KFD7KLP” button_text=”Check Latest Price” title=”FITINDEX Vibrating Foam Roller” description=”FITINDEX Vibrating Foam Roller 5-Speed , Next Generation Electric Foam Roller for Muscle Recovery, Fitness Deep Tissue Trigger Foam Roller for Post-Workout Pain Relief – Gray”]

Heated foam rollers can help relieve muscle tension and fascia by warming up the muscles as you roll, which will make the rolling a much more pleasant experience. Moji’s Foam Roller is a great option if you’re looking for a compact and heated roller.

While these extra features seem captivating, they aren’t necessary for a foam roller to do its job. Since they come with a higher price tag compared to regular foam rollers, we wouldn’t recommend getting them as your starting roller.

What Does Foam Rolling Do?

Now that we know what to look for in a foam roller, let’s take a closer look at what exactly foam rolling does.

Our body muscles are connected through a bonding tissue called fascia. Foam rolling is used as a form of myofascial release, which works on relieving the tightness and sensitivity that occur due to overworked muscles or injuries.

Rollers can also be used for stretching out plantar fasciitis and improving posture by working the spine and shoulders.

But that’s not the only reason for rolling. Foam rollers can be used as warm-up exercise tools, and even as means of cooling down after a workout session.

Some yoga enthusiasts incorporate foam rollers into their routines to ease their way into different poses or dial up the difficulty on some.

Physical therapists and doctors can also prescribe foam rollers to their patients as a form of rehabilitation or injury prevention. Some people simply use them as massagers after a long day.

With all the shapes and sizes out there, there’s always a foam roller for everyone.

Which Type of Foam Roller to Get

Flustered by all the choices out there? We’ve compiled a list of foam rollers for a variety of uses to make your shopping process easier.

Best Foam Roller for Beginners

When starting out, a good option to consider is OPTP Soft Pro-Roller. OPTP is a reputable brand that creates long-lasting EVA foam rollers. If these are out of your budget, ProSourceFit has an EPE foam option that is more affordable.

Best Yoga Foam Roller

Next, let’s look at how to choose a foam roller for improving your yoga practice. Balance, core strengthening, and increasing your yoga poses’ difficulty are just a few benefits a foam roller can add to your yoga routine.

If you’re working on your balance, a half roll is a versatile option, and ProSourceFit has two half roll lengths to choose from.

[amazon box=”B009LN8EBY” button_text=”Check Latest Price” title=”ProsourceFit Flex Foam Rollers” description=”ProsourceFit Flex Foam Rollers Half Size”]

However, a regular foam roller will help you with more exercises such as planks, upward facing dog, and reclining goddess poses. Yes4All has a variety of medium-density rollers that will give your poses a new, challenging twist.

Best Foam Roller for Myofascial Release

If you suffer from fascia pain and need a foam roller to alleviate the pain, 321’s medium-density roller has a uniquely designed grid texture that targets deep tissue, and myofascial trigger points. They also have a wide array of colors that will add a pop of fun to your workout gear.

Need a firmer roller? The Original Body Roller has three massage zones that penetrate deep tissues and get rid of any knots, and relieve myofascial pain.

[amazon box=”B07Q78NXSX” button_text=”Check Latest Price” title=”The Original Body Roller Foam Roller” description=”The Original Body Roller – High Density Foam Roller Massager for Deep Tissue Massage of The Back and Leg Muscles – Self Myofascial Release of Painful Trigger Point Muscle Adhesions”]

Best Foam Roller for Runners and Swimmers

Making laps and freestyling can take a toll on your muscles without a proper warmup and muscle recovery.

If you’re a swimmer or runner, a textured foam roller can help prepare your muscles beforehand, or relieve any tensions after you’ve completed your sets. TriggerPoint’s 13-inch Grid foam roller is a compact option to bring along to practice.

Want to give those stubborn knots a more thorough workout? A vibrating foam roller like Vibra combines the benefits of a regular textured roller with the added five-speed settings for the vibrations. The best thing about it? It lasts for 4 hours at the highest speed and is recharged with a regular USB cable in no time.

[amazon box=”B07F9MMYF8″ button_text=”Check Latest Price” title=”Epitomie Fitness VIBRA Vibrating Foam Roller” description=”Epitomie Fitness VIBRA Vibrating Foam Roller – Next Generation Electric Foam Roller with 5 Speeds Settings | Includes Carry Case & Vibration Foam Rolling Training”]

Final Words on How to Choose a Foam Roller

Whether you’re a novice to foam rolling or a long-term enthusiast, there’s surely a foam roller out there that’s perfect for you.

Always start with softer rollers and build up the intensity as your muscles get used to rolling. This will help you avoid injury.

However, if you’re a pro looking to splurge on a new gym toy, we recommend taking a look at vibratory or heating/cooling foam rollers.

Remember that if you’re considering a foam roller for rehabilitation or physical therapy, consult with your physical therapist or trainer first. They can recommend certain firmness or types that best suit you.

Now that you know how to choose a foam roller, what are you waiting for? Get rolling!

More Foam Rolling Buyers Guides

Check out these very helpful buyers guides directed at helping you to decide which foam roller is best for you and your unique needs.

• Best Brand of Foam Roller

• Best Foam Roller for Back Pain

• What Size Foam Roller Should I Get?

• Can Foam Rolling Help Me Lose Weight?

The post How to Choose a Foam Roller: All You Need to Know appeared first on Body Mind Wellness Tools.

Being glued to your office chair for most of your day isn’t only boring, but it makes it more likely to experience back pain. I personally felt this pain when I had a 8 hour at a desk job.

If you’re more of the athletic type, intensive exercise can overwork and strain your muscles. In both cases, one of your best bets for back pain relief is a foam roller.

Foam rollers come in various shapes and sizes, but even in their most basic foam-tube shape, they’re pretty handy. Their uses can vary between pre-workout and post-workout stretching, to physical therapy.

That said, we compiled a list of the best foam rollers for back pain on the market today so that it’s easier for you to pinpoint the perfect one for your needs.

Our Top 7 Picks for the Best Foam Roller for Back Pain

Whether you’re looking for your very first foam roller or an upgrade from your current one, we’re confident that one of the following products will suit your needs and budget.

1. Low Density: OPTP PRO-Roller Soft Foam Roller

If you’re just starting out or have sensitive trigger points to treat, this soft foam roller is a good start. Built out of close-celled EVA foam, this roller can be easily wiped down after a workout. EVA foam is also known for its great durability.

This soft foam roller is 18 inches, which is ideal for muscle group targeting and self-massaging. It’s also compact and travel-friendly.

The soft, low-density foam will give your muscles the stretching they need, without pinching or bruising. If you’re opting for a full-body stretch, there’s a 36-inch model.

[amazon box=”B00BI748PM” button_text=”Check Latest Price” title=”OPTP PRO-Roller Soft Foam Roller” description=”OPTP PRO-Roller Soft Foam Roller – Blue 18″ x 6″ PSFR18B”]

2. Medium Density: Yes4All Medium-Density Foam Roller

If you’re looking to up your foam rolling game a little bit, this medium-density foam roller will do the trick.

Made out of PE foam, the Yes4All foam roller delivers moderate firmness and is able to support up to 250 lbs with ease. It’s one of the most durable options on the market.

The smooth anti-slip foam roller also comes in three colors and four sizes to suit your fitness needs, from 12-inch rollers to target specific areas to 36-inch rollers that hit every spot.

[amazon box=”B013OZ5NOA” button_text=”Check Latest Price” title=”Yes4All Medium Density Foam Roller” description=”Yes4All Medium Density Foam Roller – Made in USA – for Physical Therapy, Yoga, Stretching – 12″, 18″, 24″, 36″”]

3. High Density: LuxFit Speckled Foam Roller

Don’t let the cute, speckled design fool you; this foam roller is made out of high-density extra firm foam to withstand the toughest of fitness routines.

The molded polypropylene foam build makes it liquid-repellent and helps it retain its shape for long. The smooth surface provides equal pressure on your muscles, while the firmness works your muscles and deep tissues.

Whatever workout you have planned, Luxfit offers four different sizes: 12, 18, 24, and 36-inch foam rollers, as well as three speckled colors to choose from.

[amazon box=”B01BW2YYY2″ button_text=”Check Latest Price” title=”LuxFit Foam Roller” description=”LuxFit Foam Roller, Speckled Foam Rollers for Muscles ‘3 Year Warranty’ with Free Online Instructional Video Extra Firm High Density for Physical Therapy, Exercise, Deep Tissue Muscle Massage”]

4. Multi Density: TriggerPoint GRID Foam Roller

Looking for a massage but can’t bother heading to a spa? The TriggerPoint GRID foam roller mimics a masseuse’s hands with its different grid patterns and alternating firmness.

The spiked nubs provide firm pressure similar to that of fingertips, while the tube-shaped and flat areas imitate the fingers and palm.

The gridded foam roller hollowed build adds to its durability and is a nifty place to store your workout clothes when packing.

Although this model is only 13-inches, TriggerPoint also has a 26-inch foam roller.

[amazon box=”B0040EGNIU” button_text=”Check Latest Price” title=”TriggerPoint GRID Foam Roller” description=”TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-Inch)”]

5. Beginner Friendly: ProsourceFit Flex Foam Rollers

ProsourceFit’s Flex foam rollers provide soft, low-density, and budget-friendly options for those who are new to using foam rollers. Both half and full models provide medium pressure on your muscles and deep tissues for an easy kick-start to foam rolling.

The smooth EPE foam is gentle on trigger points and gives your blood circulation a boost. The versatile shapes also give a wide range for pilates, physical therapy, and spinal alignment.

[amazon box=”B00EDTEIAM” button_text=”Check Latest Price” title=”ProsourceFit Flex Foam Rollers” description=”ProsourceFit Flex Foam Rollers”]

6. Best Weight Capacity: AcuMobility Ultimate Back Roller

Designed by a chiropractor, this foam back roller is designed with spinal pressure in mind. It’s a great way to alleviate back pain, as well as work out any kinks in your muscles.

This back foam roller is composed of four rows of bumpy, medium-density foam and a spinal gap to give your spine a painless stretch.

The durable EVA foam can withstand up to 1,000 lbs and is easy to wipe down after breaking a sweat. Unlike most foam rollers, AcuMobility’s roller has added height which makes working your entire back a breeze.

[amazon box=”B07B1HMDT3″ button_text=”Check Latest Price” title=”Acumobility Ultimate Back Roller” description=”The Ultimate Back Roller : Acumobility, myofascial Release, Trigger Point, Yoga Wheel, Foam Roller, Back Pain, Yoga Wheel for Back Pain, Back Massager, deep Tissue, Massage, Exercise, Mobility”]

7. Best Vibration: Epitomie Fitness VIBRA Foam Roller

If your muscles are stubborn and need a push to loosen up, upgrading to a vibrating foam roller can help ease that stiff back.

Foam rollers already do an exceptional job at relieving pain and stretching out muscles. The added pulses can make pre-workout and post-workout stretches more efficient.

The VIBRA high-density foam roller comes in four vibration intensities and one rhythm option that alternates between them.

The different pulses along with the honeycomb grid texture guarantee that your sore muscles and tight knots get some much-needed relief.

Although the battery lasts about four hours on the highest intensity, it only takes about an hour to charge back up.

[amazon box=”B07F9MMYF8″ button_text=”Check Latest Price” title=”Epitomie Fitness VIBRA Vibrating Foam Roller” description=”Epitomie Fitness VIBRA Vibrating Foam Roller – Next Generation Electric Foam Roller with 5 Speeds Settings | Includes Carry Case & Vibration Foam Rolling Training”]

What to Look for in a Foam Roller?

By now, you have seen different densities and shapes of foam rollers, and you’re probably wondering how to pick the right one for you.

Before making a purchase, there are a few factors you should consider:

Foam Type and Density

Good quality foam rollers are mainly built from EVA or EPE foam, both are condensed and tightly molded, which gives them a smooth, durable finish.

PE foam is slightly less durable, but is budget-friendly and will give you your money’s worth.

How dense the foam roller should be is up to your experience and tolerance levels. Low-density or soft foam is perfect for beginners and those with sensitive trigger points. Medium-density is a slight upgrade for beginners and is an intermediate user’s best tool.

Lastly, high-density foam rollers are the most intense of all. Their noteworthy rigidness stretches your muscles and hits those deeply embedded knots.

Soft to medium foams are better suited for back pain relief. However, if you’ll be using your foam roller for physical therapy, consult your physical therapist about which firmness level is best for your case.

Smooth vs Textured

While both work on increasing your range of motion, stretching your muscles, and providing great pre and post-workout routines, textured or gridded foam rollers could be too intense for a beginner.

If you’re just starting out, we recommend opting for a smooth roller till your muscles get the hang of rolling. If you’re looking for an upgrade to your standard roller, a textured roller will give you a more precise, muscle group targeting massage.

Size

Small foam rollers are easy to carry around, can be versatile, and used with different exercises and muscle groups. However, they can be difficult to use if you’re new to foam rolling.

Larger foam rollers, specifically those that are about 36-inches, cover a wider range of muscles and provide equal pressure throughout. They’re particularly efficient when used for back pain.

The same applies to half foam rollers, they’re handy but their size determines just how versatile they can be.

Benefits of Foam Rollers for Back Pain

While foam rollers are noted to be a great addition to any workout routine, they provide targeted benefits for back pain.

Most experts advise against using foam rollers for the lower back. While it may seem harmless, your lower back has no structure to protect your spine from the applied pressure, which can cause contractions and damage to the muscle.

Rolling your upper back will release muscle tension, increase range of motion, and can help alleviate back pain. Always refer back to your doctor or physical therapist before using a foam roller for any back injuries.

How to Use a Foam Roller on Your Back

Foam rollers should be used on your back by rolling on them back and forth slowly, and from your neck till the end of your ribcage. Avoid rolling all the way down to your lower back.

While rolling, if you find a tense spot, wait for a few seconds till it releases, and continue rolling. If the tender spot hurts, don’t linger on it while rolling to avoid injury.

Unless prescribed otherwise, we recommend using a foam roller before working, and after working out. This is a way to help your muscles recover, and boost circulation.

Best Foam Roller for Back Pain: The Final Verdict

Foam rollers with all their shapes and forms are a great addition to any fitness routine, be it physical therapy, pilates, yoga, or just a regular stretcher, their versatility is undeniable.

We recommend going for a smooth, low-density foam roller if you’re just starting out, like the  OPTP PRO-Roller Soft Foam Roller.

If you’re into yoga or if you spend a lot of time in the gym and looking for their best all-around tool, the TriggerPoint GRID Foam Roller got you covered.

Whatever your foam rolling needs are, we hope our buying guide helps you find the best foam roller for back pain to get you rolling!

Other Foam Rolling Buying Guide Articles

• Is Foam Rolling Good for Weight Loss?

• What Is the Best Brand of Foam Roller?

• How to Choose a Foam Roller

• What Size Foam Roller Should I Get?

• Best Vibrating Foam Rollers

• Best Portable Foam Rollers

The post Best Foam Roller for Back Pain appeared first on Body Mind Wellness Tools.

Foam rolling, also known as self-myofascial release (SMR), is becoming more and more popular every day, especially among fitness and yoga enthusiasts.

Using a foam roller can help relieve muscle soreness and reduce inflammation. It’s also a crucial tool used by many physical therapy patients to help them with their conditions. Additionally, foam rolling can aid in weight loss efforts.

If you plan on buying a foam roller, you’re probably asking yourself, what size foam roller should I get? This detailed guide attempts to answer that question, so stick around.

How to Choose the Right Foam Roller?

Foam rollers vary in terms of density, size, texture, and shape. Moreover, some foam rollers come with more features than others. Let’s discuss each of these factors in detail to simplify your foam roller selection process.

Density

The density of the foam roller can also be referred to as the firmness. The firmer the foam roller, the more intense the massage will be.

There three density options that you can choose from, namely soft, standard, and firm.

Soft

Soft foam rollers are suitable for beginners. It’s when you need a more comfortable message rather than an intense one that targets deeper tissues.

Being soft means it’s less rigid than the standard and the firm ones. So, it’ll wear out and lose its shape quicker. When your technique and tolerance improve, you can switch to a firmer one.

We recommend the STOTT PILATES as a soft foam roller option. It’s built from high-quality EVA foam. This specific foam roller is durable and withstands rigorous, repeated use.

Note, however, that the STOTT PILATES is on the expensive side. Nonetheless, it’s hard to find a soft foam roller that won’t lose its shape easily, so the pricing is definitely justified. 

[amazon box=”B00KU5NTU8″ button_text=”Check Latest Price” title=”STOTT PILATES Soft Foam Roller” description=”STOTT PILATES Foam Roller Soft – (Blue), 36 Inch / 92 cm.”]

Standard

Standard-density foam rollers are suitable for those who foam roll on a regular basis. They give deep messages while not being too uncomfortable; perfect for those with medium tolerance.

Since they’re firmer than soft-density rollers, standard-density rollers don’t lose their shape very easily and they last for quite some time.

This type is also used in core strengthening exercises. People use it in classes like Pilates or Yoga. If you are looking for a standard density roller, try this one.

Firm

Firm foam rollers are best for athletes and highly active people. They provide very concentrated pressure, which can be uncomfortable for some people, but the extra pressure helps with quick muscle recovery. Firm foam rollers are popular among athletes.

This type comes in different materials. Its material can be a higher density foam or it could be a PVC pipe with light cushioning. As you may have guessed, firm rollers are the longest-lasting of the three types.

If you feel intense pain that is unbearable when using the firm type foam roller, stop immediately and opt for a lighter one. You should only feel discomfort from rolling the muscles, not pain.

We recommend the Amazon Basics Foam Roller for the firm choice. You can read our full review of this foam roller here.

[amazon box=”B00XM2MRGI” button_text=”Check Latest Price” title=”Amazon Basics Foam Rollers” description=”Amazon Basics High-Density Exercise, Massage, Muscle Recovery, Round Foam Roller, 12″, 18″, 24″, 36″”]

Size

Addressing the main question at hand, you need to consider the length and diameter of a foam roller in order to ensure buying the right size.

Standard Full Size

The 36-inch is the standard full-size foam roller. It usually has a 6-inch diameter. This is the most commonly used one, and it’s the best for beginners.

If you need to target a large group of muscles, the 36-inch foam roller is for you. It works the best when it comes to rolling your back, as it can cover your entire back area. Shorter rollers might not be as effective. To add, the standard size is more stable when used for rolling your hamstrings or quads.

• We love the OPTP PRO-Roller Standard Density Foam Roller as a 36-inch foam roller. We highly recommend it for beginners who foam roll regularly. Moreover, it’s medium-density works great for most people.

• For our athletes, we recommend the LuxFit Foam Roller. This a full-sized roller with a pretty high-density construction. It’s available in different sizes and colors, and it’s affordable.

[amazon box=”B01BW2YZ1O” button_text=”Check Latest Price” title=”LuxFit Foam Roller” description=”LuxFit Foam Roller, Speckled Foam Rollers for Muscles ‘3 Year Warranty’ with Free Online Instructional Video Extra Firm High Density for Physical Therapy, Exercise, Deep Tissue Muscle Massage”]

• As mentioned above, another good option for our highly active people is the Amazon Basics High-Density. This one is also available in different sizes and in a variety of colors. Plus, it’s budget-friendly.

Shorter Foam Rollers

In this category, lies the 24, 18, and 12-inch foam rollers. These are mostly used for targeting smaller areas like your arms, calves, or inner thighs. They’re more portable than their full-size counterparts. It’s better to use these rollers if you’re practicing in a small room area.

Some people complain that the 12-inch foam roller is too small. Shorter-sized foam rollers can be especially frustrating for beginners. We recommend short-sized foam rollers for advanced users.

Most of the foam rollers recommended above are available in short lengths as well. We still have more recommendations, though.

• The OPTP LO ROX Aligned Travel-Size is a superb option that boasts moderate density. It’s pretty durable as it’s made from EVA foam. The best thing about the OPTP LO ROX is that it measures only 12 x 4 inches, which makes it extremely portable and easy to travel with.

• Pro-Tec Athletics Travel Size Foam Roller is another recommended small-sized foam roller. It’s of a softer density that’s perfect for beginners. Note, however, that it loses its shape over time.

Diameter

Typically, a foam roller’s diameter is either 4 inches or 6 inches. The 6-inch diameter foam roller is the most common and most versatile. It allows more controlled rolling.

The 4-inch diameter foam roller is usually used to target certain areas. In addition, it’s better for physical therapy patients and older users. It provides added stability by bringing them closer to the floor.

LuxFit Foam Roller, Amazon Basics High-Density, and OPTP PRO-Roller Standard Density are all 6-inch diameter foam rollers.

Travel-size foam rollers typically have 4-inch diameters like Pro-Tec Athletics Travel Size Foam Roller, OPTP LO ROX Aligned Travel-Size Foam Roller, and EasY FoxY ToY Foam Roller.

[amazon box=”B07XKZYZ82″ button_text=”Check Latest Price” title=”EasY FoxY ToY Foam Roller” description=”EasY FoxY ToY Foam Roller, Ø3.75″x18″ Trigger Point Body Massage Roll a Fascia Cellulite Tool”]

Texture and Shape

The texture of a foam roller’s surface is similar to its density in the sense that the more textured the surface, the greater the intensity of the massage.

Let’s discuss the different textures and shapes.

Smooth Surface

Smooth-surface foam rollers provide you with even pressure along the targeted area. This, in turn, allows for a lower intensity massage than the textured surface.

Smooth-surfaced foam rollers are perfect for beginners and low-tolerance users.

Textured Surface

This when you need something extra. There are different types of textured foam rollers. The protrusions that come out of it take different shapes, including knobs, ridges, and bumps.

Each surface is designed to give the closest experience to a real massage. They pretty much mimic fingertips or palms.

Foam rollers with higher and more defined protrusions give deeper, intense massages. They’re intended to get right into the muscle and give you the ultimate massage. Textured foam rollers are highly recommended for advanced users and athletes.

One of our favorite textured foam rollers is the 321 STRONG. We love this foam roller because it’s short and does an excellent job of targeting specific areas. Also, it’s of medium density and the protrusions aren’t too strong. It can be used by beginners and intermediates.

[amazon box=”B0758KSSGL” button_text=”Check Latest Price” title=”321 STRONG Foam Roller” description=”321 STRONG Foam Roller – Medium Density Deep Tissue Massager for Muscle Massage and Myofascial Trigger Point Release”]

Another great option is the TriggerPoint GRID. It’s a 13 x 5.5-inch foam roller, so it’s perfect for triggering a specific group of muscles. 

For longer options, we recommend the 26 x 5.5-inch TriggerPoint Grid. It’s ideal for massaging your back and providing high-intensity massage for your hamstrings and quads. It’s a bit costly, but it’s worth the investment.

A similar but more affordable option is the 30-inch 321 STRONG. It’s of high density for deep massages, but it’s not as durable as TriggerPoint Grid Foam Roller.

And our favorite option for massaging your calves and shins is the Rollga. It’s one of the best options for runners. It targets the muscles while avoiding the tendons and bones. It’s available in different densities and colors.

[amazon box=”B01DYSE27G” button_text=”Check Latest Price” title=”Rollga Foam Roller” description=”Rollga Foam Roller – Standard: Self Massage & Trigger Point Release Muscle Roller, Medium Density Foam Version”]

Shape

Some foam rollers don’t have the traditional cylindrical shape. Foam rollers have developed into more complex shapes to target specific areas. 

Foam rollers that take the shape of a ball are generally the smallest. These are best used on curved areas of your body. They work especially well for foot massages.

We recommend Kieba Massage Lacrosse Balls as a soft-density option.

TriggerPoint Foam Massage Ball is a great choice for moderate density. Both of them are affordable.

For higher density and deeper massages, we’ve selected two products: Muscle Max Massage Ball and RumbleRoller BOA Original Beastie Massage Ball. They’re both great; simply choose the shape that you think would work best for you.

Some foam rollers take the shape of a stick. They’re used primarily for legs, but you can also use them for other areas. They give a more precise massage.

Idson Muscle Roller Stick is our favorite massage stick. It’s durable and easy to use. Plus, it’s affordable and easier to travel with than a traditional foam roller.

Tech Features

While shopping for foam rollers, you might find vibrating ones. Others may feature heating or cooling options. These are more for patients with specific conditions like plantar fasciitis.

We recommend Aduro Sport Foot Massage Roller if you seek a heating/cooling option. For a vibrating roller, Vulken Extra Long 17” Vibrating Foam Roller is a good choice. It has 4 speed settings to control the intensity that you want. 

[amazon box=”B074C9LJ35″ button_text=”Check Latest Price” title=”Vulken Extra Long 17” Vibrating Foam Roller” description=”Vulken Extra Long 17” Vibrating Foam Roller 4 Speeds 3800RPM High Intensity Quick Charge Electric Foam Roller Tissue Massager for Muscle Recovery”]

Final Thoughts on What Size Foam Roller Should I Get

Choosing the perfect foam roller for your needs can be overwhelming, but with the aid of the information shared in this article, it shouldn’t be so hard.

Be sure to pick the right density, size, texture, and shape for your particular level of experience. If you’re new to foam rolling, you want to avoid firmer, shorter, and more textured options.

Per contra, if you’ve been foam rolling for quite some time, try experimenting with high-density options.

Good luck!

The post What Size Foam Roller Should I Get? appeared first on Body Mind Wellness Tools.

Muscle soreness after a workout is no joke. At times, you get through it with some rest. At other times, however, the pain will tenaciously hold on to your body, keeping you from resuming training.

Here, a great way to relax your muscles presents itself: foam rolling. From physiotherapists to coaches, all are now recommending foam rolling for alleviating soreness and preventing injury. Foam rolling can even assist in your weight loss efforts.

So, now that you’ve made the decision to get yourself one of these famed foam rollers, where do you start? What is the best brand of foam rollers?

In this article, we cover what is the best brand of foam roller on the market while shedding light on six best-selling products, so stick around.

What Are the Best Foam Rollers in the Market?

Oddly enough, the best brand of foam rollers in the market is Amazon’s very own private label brand, AmazonBasics. That’s because their foam roller is very affordable and it brilliantly fulfills its function perfectly.

That being said, foam rollers differ in their designs, prices, portability, and firmness. Keeping that in mind, we’ve compiled for you a list of the top foam rollers in the market, so you can make an informed buying decision.

Also, see our Buyers Guide: How to Choose a Foam Roller Article.

1.    AmazonBasics High-Density Foam Roller

The motto of AmazonBasics, “highly rated products at low prices,” is on full display here. That’s as this foam roller is among the cheapest on our list. The product also has high functionality, as it can be used for multiple purposes, from relieving soreness to restoring balance, strength, and flexibility.

The AmazonBasics foam roller is of a high density, so it’s quite firm, which helps give you great deep-tissue massaging.

The firmness is due to the fact that the roller is made with polypropylene. This very material is also what gives the roller a relatively slippery surface, allowing for easy rolling.

Mainly, the molded edges of this roller offer support for all body types. Along with the black color and design, these edges also give a stylish, simple look to the roller.

Beyond that, the materials used in this roller are free from harmful chemicals, making it safe for you and the environment.

Relative to how firm it is, the AmazonBasics foam roller is easy to carry. It won’t give you any trouble cleaning it, either.

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2.    Brazyn Morph Foam Roller

The Brazyn Morph roller has a competitive edge like no other: it’s super-portable. It actually can be folded in order to smoothly blend in with the other contents of your bag! This convenience of transport will give you more room to foam-roll wherever you may be.

All you need to do is pull a tiny rope, and the roller’s collapsed body will expand to 14 inches. Combine that with the 5.5-inch diameter, and you get a foam roller that can stretch across your entire back. Just as easy to open, it will also collapse with the push of a button.

You might think just because it can be folded that it’ll be too fragile to withstand your body weight. Think again, as the roller is made of aluminum, granting it a light yet durable build.

With bamboo also in the mix, the roller is designed to bear up to 350 lbs. I bet you’re thinking: this is an overwhelming wave of features—is there a catch? There is. Brazyn foam roller is really expensive; almost three times the price of the Amazon-Basics foam roller.

Another downside can be firmness. However, there are two degrees of firmness to choose from. First, there’s the Morph ALPHA foam roller, which boasts high density. Also, there’s the BRAVO roller with medium density.

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3.    SPRI Foam Roller

What instantly stands out in this roller is its durability. Originally designed for gyms, the SPRI foam roller can withstand rigorous daily use. This is an important piece of information to know if you’re planning on sharing the roller with someone else. It’s also worth noting that this roller is made from materials that preserve a clean look for long.

SPRI foam roller can also be used for all kinds of training, be it rigorous or gentle. You can use it for lower body balance as much as you can use it for massaging and self-mobilization.

When it comes to density, It’s on the firm side of the spectrum, specializing in tough massaging that reaches deeper tissues. This toughness also makes it a handy tool for improving your core strength and overall stamina.

To fit different purposes, the SPRI foam roller is available in three sizes: 12, 18, and 32 inches. The diameter, however, is fixed at 6 inches. Regarding the price, it lies in the middle between the cheaper Amazon-Basics roller and the pricier Brazyn Morph.

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4.    Prima Lole Foam Roller

The Lole roller is one of the best high-density foam rollers on the market. Its reasonable price tag is one of the reasons behind its immense popularity.

The roller is also strong and durable, thanks to the fact that it doesn’t have only one, but two inner cores, which is enough reinforcement for it to support up to 440 lbs, topping other more expensive foam rollers.

Courtesy of the bumpy surface that envelopes the core layers, the Prima Lole foam roller can notably improve blood circulation. It also eases tense muscles and helps fatigued ones recover. This fast relaxing effect is largely due to the 3D, diamond-shaped design it has.

The design of the Lolë foam roller enables it to reach deep into the tissues, providing quick relief for sore muscles. That’s why this roller is best used after working out; to tackle the soreness early on and prevent undesirable muscle knots. It can also be used in warming up before a workout.

There are particular body areas the design of the Lole roller enables it to tackle perfectly. These include calves, lats, lower back, hips, glutes, upper back, and even the chest.

Despite being high-density, the outer texture makes it a bit more usable by sensitive people. Also, if you’re eco-conscious, this foam roller will be a good match for you, as it’s made of eco-friendly materials.

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5.    Rollga Foam Roller

Don’t let its untraditional look spook you; the Rollga foam roller is truly different from others in the market. A testament to that is the award this foam roller won from the Runner’s World magazine.

With its meandering surface and hard texture, the Rollga foam roller is sure to stimulate your muscles on a deep level. It allows blood and oxygen to stream into your muscles effortlessly, ridding them of their fatigue and soreness. That’s why the Rollga is great for restoring mobility and flexibility.

What’s more, the contours of the roller match those of your body, which helps target the sore muscles without getting near bones and tendons.

The Rollga isn’t as heavy as it may initially look. Actually, it’s lightweight and measures only 18 inches, so it’s fairly suitable for travel.

While it isn’t as heavy as it looks, it’s as strong as you’ve probably assumed: it takes a lot of strength to carry 2,000 lbs! Aside from being able to hold this much weight, the strength of the foam applies the needed pressure on muscle knots. The multiple angles of pressure created by the contours also help with that.

In addition to multiple angles, the Rollga roller also has multiple foam densities to choose from. Besides massaging, this roller can be a handy tool for yoga. It can be used as an excellent yoga prop.

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6.    Nike Recovery Roller

Of course Nike comes up when you ask about the best brand of foam roller. This one does look more like a stick than a foam roller, but believe me, this shape has its perks. First, this extra compact design takes portability to the next level. The design is also accompanied by an attached hose, which makes the transportation of the roller even easier.

Aside from portability, the compact design gives the roller a unique, stylish look, which is the trademark of all Nike’s products. What further accentuates the style of the roller is the fact that it’s multi-colored.

You’ve probably guessed it from the size; Nike’s roller is lightweight—0.1 kilograms, to be exact. As far as the material goes, Nike’s roller is made of plastic that’s gentle on your muscles. So, it’s an advisable solution for those who are uncomfortable with firm rollers.

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Final Words on the Best Brand of Foam Roller

No more sore muscles with these foam roller best brands.

In days past, booking yourself a massage appointment was the only way to effectively relax your tense muscles. Nowadays, you can massage yourself via a foam roller. Foam rolling is pretty much a staple in the fitness industry today.

Just like any useful product, many brands developed their own versions of foam rollers. True, brands like Brazyn Morph and Rollga may stand out with their designs and extra features, but when we get back to the basics and consider the price, the AmazonBasics foam roller is the overall best choice.

Other Foam Rolling Buying Guide Articles

• Is Foam Rolling Good for Weight Loss?

• Best Foam Roller for Back Pain

• How to Choose a Foam Roller

• What Size Foam Roller Should I Get?

• Best Vibrating Foam Rollers

• Best Portable Foam Rollers

The post What Is the Best Brand of Foam Roller? appeared first on Body Mind Wellness Tools.

Lack of exercise makes you feel stiffened up and weak. It also allows fat to creep in and settle underneath your skin. So you finally make the decision and start exercising regularly. Good for you!

The momentum doesn’t last long, though, as soreness from exercise begins to kick in, forcing you to rest for extended periods of time until your sore muscles recover.

You start to wonder: how will I ever lose weight at such a slow rate? This leads you to explore different weight loss tactics; most popular of which is foam rolling.

Can foam rolling really help you lose weight, though? In this article, we go over all you need to know about the benefits of foam rolling for weight loss, so be sure to stick around.

Will Foam Rolling Help Me Lose Weight?

Yes, but in an indirect way. A foam roller won’t shed fat, but it’ll help you recover fast, and thus work out more often. This will translate to burning more calories, and ultimately losing weight.

A foam roller is a cylindrical tube whose surface can be bumpy at places and smooth at others. To move your body weight against such a surface is to literally massage yourself. That’s why foam rolling can also be called self-massaging, or a self-myofascial release exercise.

Known to be effective, a foam roller is used in most fitness programs. To get a grasp of what makes it good for weight loss, we need to dive into some science.

• Related Reading: Best Tools for Weight Loss

How Can Foam Rolling Help Me Lose Weight?

Foam rolling can ultimately contribute to weight loss in one of seven ways.

1.    Reduces Soreness

There are two types of soreness that happen due to a workout. First, there’s acute muscle soreness, which happens during or immediately after exercising. This is the one you push through to get that one last rep.

The second type of soreness is called delayed-onset muscle soreness (DOMS). As the name implies, this type takes place 12 to 24 hours after a workout, peaking between the second and third day.

While only the second type will delay your return to the gym, foam rolling decreases soreness from both types. Thus, you can resume your efforts at the gym, and also do better while you’re in there. At the end of the day, this will mean losing more weight.

You might ask, isn’t this soreness a sign that I’ve done a good job at the gym and now I’m growing? Well, contrary to popular belief, pain doesn’t have to be in the equation for you to achieve your fitness goals. It could even be an indication that you should rest, and maybe use a technique like foam rolling.

2.    Relaxes Tense Muscles and Fascia

What causes soreness after a workout isn’t just your muscles. Fascia, which is the layer surrounding muscles, is a major cause of post-workout discomfort. This layer is particularly prone to tightening, which leads to pain.

This tightening of fascia is called adhesion; a process in which the stretchy fascia is rendered sticky. This can put you out of the gym for a while until the fascia returns back to normal. Here is when foam rolling comes to the rescue, as it can reduce this unwanted adhesion.

3.    Releases Trigger Points

Simply put, trigger points are hotspots of pain residing within a muscle. When an examiner puts their finger on exactly that point, a person will most likely jump or make a movement indicating intense pain.

Left untreated, these trigger points can cause long-standing pain, which can keep you from exercising and losing weight. Depending on the severity, trigger points may require seeing a physiotherapist; however, I’ll tell you how a foam roller can help you release them.

To treat a trigger point, roll on the foam roller until you feel sharp pain somewhere in the muscle. This means you’ve spotted a trigger point. Upon feeling this sting, rest on the roller in that same position for 20 seconds before continuing to roll.

4.    Relieves Pain

Apart from relaxing muscles and releasing trigger points, foam rolling can relieve pain in another way. Research suggests it can do so by acting directly on the nerves coursing within the tissues. Thus, foam rolling has the ability to promote pain relief, putting you back on track with exercising as soon as possible.

5.    Increases Muscular Efficiency

There’s research proving that foam rolling enhances the communication between your nerves and muscles. In other words, it enhances what’s known as neuromuscular efficiency.

What does this translate to? This means you’ll need less work from your muscles to achieve the same task. Of course, that’ll give you space to practice more, and thus lose more fat.

To add to the efficiency, foam rolling also increases the range of motion of your joints and muscles.

6.    Increases Blood Flow and Metabolism

When you contract your muscles during exercise, you increase the blood flow going to them. When you massage yourself with a foam roller, you also increase the blood flow. In the latter case, however, the increase in blood flow doesn’t come with straining the muscle.

The increased blood flow brought about by foam rolling will greatly help with the recovery process. There’s more than that. Since metabolism and blood flow are notorious for being coupled together, there’s a chance that your metabolism may increase. This will lead to more calories burnt, and more weight lost.

7.    Prevents Injuries

The effects of foam rolling compelled researchers to state that the activity can prevent injuries, leading to a rise in the use of that technique.

In their client-centric programs, many coaches include foam rolling to both prevent injuries and recover from them.

Anything that prevents injury helps you lose weight and get in shape. Because if someone’s body can’t exercise or move adequately, then losing weight will be that much harder.

Which Foam Roller Should I Get for Weight Loss?

Any foam roller will aid in your weight loss efforts in an indirect way. However, we can offer you some recommendations.

Best Foam Roller for Weight Loss for Beginners

We recommend the STOTT PILATES as a soft foam roller option. It’s built from high-quality EVA foam. This specific foam roller is durable and withstands rigorous, repeated use, because of its durability, its price is a little higher. However, it is worth it to have a soft roller that will not quickly fall apart.

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Best Foam Roller for Experienced Users

If you are already used to foam rolling, we recommend the Amazon Basics Foam Roller. You can read our full review of this foam roller here.

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Other Buying Guides to Help You Pick the Best Foam Roller for You

Check out these very helpful buyers guides directed at helping you to decide which foam roller is best for you and your unique needs.

• Best Brand of Foam Roller

• Best Foam Roller for Back Pain

• How to Choose a Foam Roller

• What Size Foam Roller Should I Get?

• Best Vibrating Foam Rollers

• Best Portable Foam Rollers

Final Words on the Benefits of Foam Rolling for Weight Loss

Weight loss can be quite challenging, which is why using all the help you can get is a good idea.

General weight loss methods such as healthy nutrition and regular exercise are imperative, but there are more subtle approaches that are often missed.

Foam rolling is one of those subtle, often-missed techniques that can help you lose weight very quickly. That’s as it enables you to exercise as best you can.

Without techniques such as foam rolling, people will be at more risk of trigger points, excessive soreness, and even injuries. That’s why foam rolling can save the day when it comes to losing weight!

The post 7 Benefits of Foam Rolling for Weight Loss appeared first on Body Mind Wellness Tools.

This is an educational article on how to use ghee for weight loss and how it used in Ayurveda.

Have you ever been told something like this? “Ghee or Clarified butter should be avoided while you’re on a weight loss diet plan.” Well, this statement is nothing but just a myth.

“Ghee” or “Ghrit”, also known as “Clarified Butter” is made by intensely churning the buttermilk and heating the butter at a certain temperature until it turns golden. This process leaves a part of the nonfat milk solids in the product, giving it a typical flavor. It has been used in India since time immemorial. It is an inseparable part of the rural Indian diet.

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Ghee (Ghrit) And Ayurveda

Ayurveda, the most ancient traditional system of medicine (TSM), has given much importance to Ghee, especially to Cow’s Ghee. It has been widely used in the system as the base of Ayurvedic medicines ¹. The reason behind this is its ability to reach the deepest tissues in the body and to target specific sites. It is often used as a nourishing, extracting, assimilating and/or absorbing agent ¹. It is also considered as one of the best Rasayana (Anti-aging agents) and is mainly used in the treatment of chronic and degenerative diseases.

Our Ghee Choice – Check Price Here

Properties Of Ghee

Ghee is considered as one of the Panch-amrita (Five divine nectars) in Ayurveda. This holy form of butter has very high nutritional values. It is rich in Fatty acids, Saturated, Monosaturated, Polysturated & Trans fats, Omega fatty acids, Cholesterols and Vitamin – A, B, D, E, & K ². It has a very low moisture content which makes it ideal for a very long shelf life.

According to Ayurveda, Ghee has a Sweet taste, Cold nature and Sweet after-taste (Vipaka) ¹. It is considered soothing, soft, oily, nourishing and moisturising. Ghee is considered excellent for balancing Vata Dosha and Pitta Dosha ¹. It is Sattvic (Healthy) food which promotes physical, mental as well as spiritual health.

How To Use Ghee For Weight Loss

Buffalo’s Ghee is known for healthy weight gain, Ayurveda recommends consumption of Cow’s Ghee for weight loss. “Ashtanga Hradaya Samhitha” considers Cow’s Ghee as the best thing for enhancing intelligence, memory, keen digestive power, long life, sexual vigour and good eyesight, for children and old people ³. Today, we will discuss how you can use Cow’s Ghee for weight loss and other health benefits of Ghee as well.

Cow’s Ghee is nutritionally excellent as compared to other oils and fats because of its medium-chain fatty acids (MCFAs) content. The anti-obesity and weight loss properties of these MCFAs are very well recognized ⁴.

Constipation and indigestion are some of the major rising concerns due to the lack of healthy lifestyles. Indigested or partly digested food sticks to the walls of intestines and forms “Ama” in the body, which contributes to the development of weight gain. Correcting the digestion system can help us to get ride of Ama and reduce weight by enhancing metabolism.

Cow’s Ghee is considered one of the best natural lubricant laxatives. It aids in digestion by providing lubrication and moisture to the walls of the small intestine which aids increases the bowel moment. Vata Dosha is responsible for the dryness of intestine walls. The Vata-pacifying and slimy qualities of Ghee will help in correcting the digestive system.

You can include Cow’s Ghee in your diet in the following ways:

Cow’s Ghee with Hot water

Cow’s Ghee and hot water is some of the magical remedies for weight loss. Hot water is known to promote metabolism⁵ and cleanse the gastrointestinal tract. Thus, promoting digestion, Cow’s Ghee and Hot water together act as excellent GI tract cleanser and digestion enhancer.

Ayurveda recommends taking a tablespoon of liquified Cow’s Ghee mixed with hot water empty stomach every morning. It will help to get rid of the dryness of your GI tract and will make you feel moisturized throughout the day. For better results, it is advised not to consume anything for thirty minutes after taking this holy combination.

Cow’s Ghee With Milk

Cow’s milk is famous for its low-fat content and high nutritional value as compared to other kinds of milk. Remember, along with Cow’s Ghee, Cow’s milk is also considered as one of the five divine nectars due to its exceptional nutritional values and health benefits. If you are not comfortable with drinking Ghee with hot water every morning then you can use this method too.

Add a teaspoon of liquified cow’s ghee to a glass of milk and consume it every day on regular basis. You can also add ghee to your coffee if you are not a milk person. You can convert your coffee into a latte just by adding this nectar to it. There are emulsifying blenders available in the market that will help you to create an interesting frothy drink.

Cow’s Ghee with Triphala

“Triphala” is one of the famous Ayurvedic herbal compounds. Triphala is a mixture of three fruits – Amla (Emblica Officinalis), Haritaki (Terminalia chebula Retz.) and Baheda (Terminalia bellirica). Triphala is known for its wide range of applications and is primarily used as a digestant. It aids in digestion by correcting the digestive fire and also balances the metabolism, thus decreasing the weight.

Triphala cooked in Cow’s Ghee, known as “Triphala Ghrit” is one of the famous Triphala formulations in Ayurveda. Triphala Ghrit offers the combined therapeutic properties of Ghee and Triphala. Also, triphala ghrit is readily available in the market or you can prepare it at home. You can consume 1 to 2 teaspoons of Triphala Ghrit once or twice a day depending on your body constitution.

Include Ghee In Your Meals

In India, it is common to find Ghee applied over the piping hot Chapatis (India Breads). Many Indian recipes and sweets also include Ghee as their major ingredients. You can also add Ghee to your daily diet by replacing the butter with Ghee. You can add apply it over bread or prepare your daily meals with Ghee.

Other Health Benefits Of Ghee

Apart from Weight loss, there is a wide range of health benefits of consuming Ghee on daily basis. Wrinkles and dry skin are the indications of increasing Vata with old age. Ghee is a Vata pacifier and Rasayana (anti-ageing agent), thus it helps in achieving glowing and wrinkleless skin. Cow’s Ghee is  also Medhya Rasayana which helps in enhancing memory and brain functions.

Cow’s Ghee has a spectrum of health benefits, but as the saying goes – “Anything in excess is a poison”, it should be consumed in limited quantity only. Furthermore, it should also be taken according to your Doshic constitution.

Final Thoughts on How to Use Ghee for Weight Loss

Using ghee can be a great way to bolster your weight loss efforts. We have been using it for years, and not just for weight loss, but for every day life. (It makes the best popcorn!)

We hope you have benefited from our article and would love to hear how you use ghee as well.

All the best. hyp-yoga.com

Article References

1. Ankita Mahakalkar, Bhushan Hatwar. “The Versatility of Cow Ghee- An Ayurveda Perspective”
2. Kodituwakku, Sewwandi Darshika. “REVIEW ON GHEE AND IT’S AYURVEDIC USES.”
3. Pisharodi, S. (2016). Acharya Vagbhata’s Astanga Hridayam Vol 1: The Essence of Ayurveda. India: Purnarogya Holistic Healing Centre.
4. Kumar, Anil, and S. Naik. “Ghee: Its Properties, Importance and Health Benefits.” Lipid Universe 6 (2018): 6-14.
5. Hoekstra, Sven P., et al. “Acute and chronic effects of hot water immersion on inflammation and metabolism in sedentary, overweight adults.” Journal of applied physiology (2018).
6. Baliga, Manjeshwar Shrinath, et al. “Scientific validation of the ethnomedicinal properties of the Ayurvedic drug Triphala: a review.” Chinese Journal of Integrative Medicine 18.12 (2012): 946-954.

The post How to Use Ghee for Weight Loss – An Ayurvedic Aspect Of Clarified Butter appeared first on Body Mind Wellness Tools.

Dry brushing, also called Garshana, is a staple of traditional wellness and a part of Ayurveda.

First, we need to back up to understand Ayurveda, where dry brushing comes from. Ayurveda is the ancient life of science that believes that prevention of disease is as important as curing it. Ayurveda is a holistic science of life that works on the principles of balancing the Vata, Pitta and Kapha Doshas that governs our body. It has gained popularity in the west due to its therapeutic efficacy and its ability to cure lifestyle disorders. It has also earned fame in the area of cosmetology and rejuvenation.

What Is Dry Brushing?

Dry Brushing is one of the Ayurvedic detoxification techniques that has been used by people since time immemorial. Ayurveda has described various types of massages and rejuvenation techniques that can be even used today for the treatment of various ailments. “Garshana” (pronounced gar-shun-uh) is a term used in the Ayurveda texts for dry brushing which means “friction by rubbing”. Vasant Ritu (Spring season) is the best time for the detoxification of the body and thus Garshana can show its highest efficacy in this season.

Dry brush is known to have numerous health benefits. It is done by rubbing a brush with coarse bristles usually made up of natural-fibres. The rubbing is done in a particular pattern and it works on the principle that rubbing will peel off the dead skin cells and will help in draining the toxins through the pores. It also stimulates the lymphatic system and aids in internal detoxification.

Why To Do Dry Brush?

Dry brushing is a revitalizing treatment. It is mainly used for the pacification of Kapha Dosha. People having Kapha Dosha predominance and aggravated Kapha Dosha must do it. Also, it is said to expel the toxins out of the body through sweat. It is a wonderful exfoliating and skin rejuvenating technique which can open up the clogged pores. Furthermore, the key benefits of dry brushing are briefly discussed below that will provide you with more reasons to do Garashana.

Key Benefits Of Dry Brushing

This ancient practice has a plethora of health benefits. It also adds more beauty to your skin by peeling off the dead skin cells, opening the pores and increasing blood circulation. The key benefits of dry brushing are briefly described below.

1.    Kapha Dosha Shaman

Kapha is the Dosha having qualities such as oilyness, sliminess, etc. Feeling of heaviness, lazy, sleepy, etc can be the premonitory symptoms of Kapha Dosha aggravation. Such aggravation can lead to more complex diseases such as high cholesterol, obesity, obstruction in capillaries that can lead to a drug-dependent life.

“Garshana” can help you to pacify the aggravated Kapha Dosha as it encourages opposite properties to that of Kapha. Dry brushing increases the qualities such as dryness and roughness that nullifies the effects of aggravated Kapha Dosha.

2.    Detoxification

The lymphatic system is a network of tissues and organs that helps in the elimination of unnecessary toxins, waste products and transport of the white blood cells throughout the body. Dry brushing stimulates the lymphatic system and helps in draining the lymph from the lymph capillaries towards the lymph nodes. Thus, “Garshana” enables us to expel out the “Ama” i.e. cellular toxins internally as well.

3.    Rejuvenates Skin

It is a known fact that our skin sheds its outer layer every 2-4 weeks. Dry brushing our skin sheds the outer layer of our skin cells which mostly contains damaged and dead skin cells. It helps in the growth of fresh skin cells. Garshana also exfoliates the skin cells by opening the pores clogged by dead skin cells, dirt, etc. Massaging the skin with a brush or gloves also increases the blood flow to that certain region, thereby providing you with fresh glowing skin and enhancing the skin tone.

4.    Combats Cellulite

Cellulite is an interesting looking dimple-like dent formed on the skin. Typically, you can find it over the hip and thigh regions. It develops when the fat tissue pushes out the covering connective tissue. Often, you will find it more in women than in men, and it is a symptom of increased Meda Dhatu.

Happily, dry brushing or “Garshana” will help you to combat the cellulite by dissolving the excess fat tissue in that region and by increasing blood flow. It can also aid in lymphatic drainage which helps in further prevention of cellulite in the prone areas.

Our Recommendations for a Dry Brush

Now, maybe you are wondering, what dry brush do I buy? If you have never purchased a dry brush before, we got you covered. Here is the dry brush (affiliate link) we have been using for years and still love to this day.

How to Dry Brush?

Dry brushing should be done vigorously over the skin by using a brush having natural-fibers bristles. Alternatively, Garashana gloves are available in the market that can be used for it.

Dry Brushing Patterns

Before performing the dry brushing, know the types of brushing patterns used in it. It includes two types of patterns:

1. Circular Motion:
   Dry brushing should be performed circularly over the joint areas such as Neck, Elbow, Knee, Wrist, etcetera. The brushing should follow only a unidirectional pattern either clockwise or anticlockwise for better results.

2. Long Strokes:
   Over the areas of long bones, the dry brushing should be done with long strokes directed towards the heart. It is necessary to perform the brushing towards the direction of the heart to drain the excess lymph.

The dry brushing should be performed in the morning before bath. The skin should be dry and free from any kind of oils or lotions. It is also advised not to perform it in case of any kind of skin disease or pregnancy. Expert advice is highly recommended in such cases.

Dry Brushing in Simple Steps

1. Start the dry brushing by vigorously massaging your wrists and the tip of your elbows circularly. Then, massage your hands from the base of your fingers towards the upper side in the direction of the armpit.

2. Do the same on the other hand too. You can take the help of an assistant too if you are not comfortable doing that with your off-hand.

3. Now, massage your abdomen and buttocks with the brush or gloves in a circular manner. Avoid brushing over the heart and chest area.

4. Proceed towards your ankles and feet circularly and complete the procedure by massaging the thigh and calves region in long strokes directing towards the heart.

5. After dry brushing your whole body, take a shower and feel your rejuvenating skin.

Other Notes

You can also perform Garshana on the face. However, it is not recommended as it may also cause serious problems if done incorrectly.

In addition, it should be performed on regular intervals as per one Doshic constitution (Prakriti), Season and Age.

Finally, it is mainly preferred in the Spring season as the all the body is all set for detoxification in this season. However, the person with the vitiation of Vata Dosha (Vata Prakop) should strongly avoid it.

Conclusions on Dry Brushing

Using this ancient cleaning practice to bolster your health and beauty routines can add vitality to both your body and your mind. We recommend starting in the spring, or at any time you need to detox and refresh. Enjoy!

Related Reading

• Our Complete (and Free) Weight Loss Program

• Hypnosis for Weight Loss

The post Dry Brushing, A How to Guide to Garshana in Ayurveda appeared first on Body Mind Wellness Tools.