Health and Me

Aarushi Bhadury

What Are The Biggest Barriers Keeping People With Disabilities From Exercising More?

Fitness for disabled people(Credit-Freepik)

<span>Exercise is essential</span> for overall health and well-being, but for <span>people with disabilities</span>, it often feels like an unattainable goal. Numerous obstacles prevent them from enjoying the benefits of physical activity. Since it doesn’t affect able-bodied people, they do not bother with educating and advocating for accessibility, but we must change that. 

<h2>Common Problems people with disability face with Places</h2>To an able-bodied person, picking a gym is easy as you have things like distance and monetary concerns to be taken into consideration. But disabled people must take the distance, monetary loss, accessibility, mobility restrictions and emergency <span>healthcare availability</span>, all of these things matter. Many places where people exercise, like gyms, are not made for people with disabilities. Features such as ramps, elevators, and wide doorways are often lacking, preventing people with mobility impairments from entering or navigating these spaces.

Even when accessible entrances exist, the layout of the facility may present further obstacles. They might be hard to get into or use. There aren't enough special machines for people who need them. And it can be hard to get to these places. 

<h2>Misconceptions about people with disability</h2>

People often have wrong ideas about what people with disabilities can do. They might think they can't exercise or don't want to. We have all seen videos of disabled people who exercise and stay fit despite all odds. But what they fail to consider is that they have the means to make these places accessible for themselves, whether it is personal equipment or very involved friends and family. You should look at it from the perspective of a disabled person coming from a middle or lower-income family. Sometimes, friends and family don't encourage exercise. It can also be hard if people are mean or unfriendly at the gym. 

 <span>Discrimination and exclusion</span> from fitness settings are also significant attitudinal barriers. People with disabilities may face prejudice from gym staff, other patrons, or even fitness instructors. This can create a hostile and unwelcoming atmosphere, deterring individuals from returning. Overcoming these attitudinal challenges requires education, awareness, and a shift in societal attitudes towards people with disabilities. 

<h2>Everyday Issues people with disability face</h2>

Exercise can be expensive. Special equipment and classes can cost a lot of money. Getting to the gym can also be costly. It's important to see a doctor before starting to exercise, but it can be hard to find one who knows about exercise for people with disabilities. The belief that individuals with disabilities are frail or incapable of exercise is a <span>common misconception</span> that can create a discouraging environment. Many people don't know much about how people with disabilities can exercise.

A lack of awareness and education about the benefits of exercise for people with disabilities is a pervasive systemic barrier. <span>Healthcare</span> providers, fitness professionals, and the general public often lack knowledge about appropriate exercise guidelines and modifications for individuals with different disabilities. This lack of understanding can lead to missed opportunities for promoting physical activity and providing necessary support. 

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Exercise is essential

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Exercise is essential for overall health and well-being, but for people with disabilities, it often feels like an unattainable goal. Numerous obstacles prevent them from enjoying the benefits of physical activity. Since it doesn’t affect able-bodied people, they do not bother with educating and advocating for accessibility, but we must change that. Common Problems people with disability face with PlacesTo an able-bodied person, picking a gym is easy as you have things like distance and monetary concerns to be taken into consideration. But disabled people must take the distance, monetary loss, accessibility, mobility restrictions and emergency healthcare availability, all of these things matter. Many places where people exercise, like gyms, are not made for people with disabilities. Features such as ramps, elevators, and wide doorways are often lacking, preventing people with mobility impairments from entering or navigating these spaces. Even when accessible entrances exist, the layout of the facility may present further obstacles. They might be hard to get into or use. There aren't enough special machines for people who need them. And it can be hard to get to these places. Misconceptions about people with disabilityPeople often have wrong ideas about what people with disabilities can do. They might think they can't exercise or don't want to. We have all seen videos of disabled people who exercise and stay fit despite all odds. But what they fail to consider is that they have the means to make these places accessible for themselves, whether it is personal equipment or very involved friends and family. You should look at it from the perspective of a disabled person coming from a middle or lower-income family. Sometimes, friends and family don't encourage exercise. It can also be hard if people are mean or unfriendly at the gym.  Discrimination and exclusion from fitness settings are also significant attitudinal barriers. People with disabilities may face prejudice from gym staff, other patrons, or even fitness instructors. This can create a hostile and unwelcoming atmosphere, deterring individuals from returning. Overcoming these attitudinal challenges requires education, awareness, and a shift in societal attitudes towards people with disabilities. Everyday Issues people with disability faceExercise can be expensive. Special equipment and classes can cost a lot of money. Getting to the gym can also be costly. It's important to see a doctor before starting to exercise, but it can be hard to find one who knows about exercise for people with disabilities. The belief that individuals with disabilities are frail or incapable of exercise is a common misconception that can create a discouraging environment. Many people don't know much about how people with disabilities can exercise. A lack of awareness and education about the benefits of exercise for people with disabilities is a pervasive systemic barrier. Healthcare providers, fitness professionals, and the general public often lack knowledge about appropriate exercise guidelines and modifications for individuals with different disabilities. This lack of understanding can lead to missed opportunities for promoting physical activity and providing necessary support. 

what are the biggest barriers keeping people with disabilities from exercise

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When people think of yoga they visualize someone doing <span>vrikshasana</span> or <span>bhujangasana</span> (tree pose and cobra pose). Something that looks difficult to do properly without proper practice. However, there are many poses that are easier to do and not complicated for beginners. Even with the difficult poses, it is best to do them slowly but surely, as practice makes perfect. 

One such pose that is easy to do yet has many benefits is Sukhasana. It can be a transition pose between different yoga poses or something that you can practice periodically over the day. Not only will it allow your leg muscles to grow stronger but also flexible and build their endurance. 

Because it's so gentle, anyone can do it, even if you're just starting your yoga journey. You'll often find Sukhasana used at the beginning or end of a yoga practice to help you settle in or wind down. 

This calming pose is usually held for about a minute at the start of a class. When used at the end, you might hold it for one to five minutes or even longer during meditation. Here’s how to get into Sukhasana: 

<ul><li>Sit on your yoga mat, a blanket, or the floor with your legs stretched out in front of you. </li><li>Let your arms rest by your sides and gently straighten your shoulder blades. </li><li>Slowly cross your legs at your shins, placing one leg in front of the other. </li><li>Position each foot comfortably beneath your opposite knee in a cross-legged position. </li><li>Place your hands on your knees with your palms facing down. </li><li>Balance your weight evenly on your sit bones, pressing your buttocks gently into the floor or your support. </li><li>Relax your neck and look straight ahead. Breathe deeply in for a few seconds and out for a few seconds, continuing this throughout the pose. Hold for about a minute or as instructed. </li><li>Uncross your legs, switch which leg is in front, and repeat the steps.</li></ul>

If your hips feel very tight, talk to your yoga teacher about ways to modify the pose to avoid any strain. If you have hip issues, it’s better to sit on a pillow or a thick blanket instead of directly on the floor. You can also use yoga bolsters to lift your hips for more comfort 

Sukhasana is a gentle and relaxing pose that helps you turn your attention inward. It also stretches your hips, makes your spine longer, and strengthens your back muscles. When you use it for meditation and rest your hands on your knees with palms up, it can symbolize being open to receiving. Placing your hands in a prayer position helps you focus during deep breaths and concentrate on your thoughts or intentions. Here are some potential benefits of this simple cross-legged pose: 

<strong>Less Pain:</strong> It can help ease pain in your lower back and knees. 

<strong>Better Movement:</strong> It can help loosen up your knees, hips, and ankles. 

<strong>Calmness</strong>: Sukhasana can help you feel peaceful and tranquil. Focusing on your breath in this pose can bring a sense of inner peace and help you stay present.

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vrikshasana

bhujangasana

When people think of yoga they visualize someone doing vrikshasana or bhujangasana (tree pose and cobra pose). Something that looks difficult to do properly without proper practice. However, there are many poses that are easier to do and not complicated for beginners. Even with the difficult poses, it is best to do them slowly but surely, as practice makes perfect. One such pose that is easy to do yet has many benefits is Sukhasana. It can be a transition pose between different yoga poses or something that you can practice periodically over the day. Not only will it allow your leg muscles to grow stronger but also flexible and build their endurance. Because it's so gentle, anyone can do it, even if you're just starting your yoga journey. You'll often find Sukhasana used at the beginning or end of a yoga practice to help you settle in or wind down. How to Do Sukhasana This calming pose is usually held for about a minute at the start of a class. When used at the end, you might hold it for one to five minutes or even longer during meditation. Here’s how to get into Sukhasana: Sit on your yoga mat, a blanket, or the floor with your legs stretched out in front of you. Let your arms rest by your sides and gently straighten your shoulder blades. Slowly cross your legs at your shins, placing one leg in front of the other. Position each foot comfortably beneath your opposite knee in a cross-legged position. Place your hands on your knees with your palms facing down. Balance your weight evenly on your sit bones, pressing your buttocks gently into the floor or your support. Relax your neck and look straight ahead. Breathe deeply in for a few seconds and out for a few seconds, continuing this throughout the pose. Hold for about a minute or as instructed. Uncross your legs, switch which leg is in front, and repeat the steps.If your hips feel very tight, talk to your yoga teacher about ways to modify the pose to avoid any strain. If you have hip issues, it’s better to sit on a pillow or a thick blanket instead of directly on the floor. You can also use yoga bolsters to lift your hips for more comfort Benefits of Sukhasana Sukhasana is a gentle and relaxing pose that helps you turn your attention inward. It also stretches your hips, makes your spine longer, and strengthens your back muscles. When you use it for meditation and rest your hands on your knees with palms up, it can symbolize being open to receiving. Placing your hands in a prayer position helps you focus during deep breaths and concentrate on your thoughts or intentions. Here are some potential benefits of this simple cross-legged pose: Less Pain: It can help ease pain in your lower back and knees. Better Movement: It can help loosen up your knees, hips, and ankles. Calmness: Sukhasana can help you feel peaceful and tranquil. Focusing on your breath in this pose can bring a sense of inner peace and help you stay present.

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Who though ditching flashy workout routines and trying this classic strength indicator could be the best sign of living a long, healthy life. With biohacking and wearable trackers and pricey full-body scans, it may surprise you to know that one of the easiest predictors of your future wellness isn't something digital—it's in your grasp, literally.

Grip strength, a traditional gauge of physical vigor, is only now being tapped by researchers and <span>longevity</span> specialists internationally. Several research studies have tied this humble test to everything from cardiovascular function and muscle strength to mental acuity and longevity. A 2015 Lancet study hit headlines when it demonstrated that weaker grip strength was a better predictor of early death than blood pressure.

So what does that mean for your health goals? It means your ability to grasp, hold, and carry may be more important than you think—especially if you plan on reaching your 90s, or even living past 100.

Grip strength measures the force exerted by the muscles in your forearm and hand. Although it may seem specialized, it's more of an indicator of your body's general musculoskeletal health. For Dr. Joshua Davidson, a strength and conditioning expert at the University of Derby, "Grip strength tells us more than how solid your handshake is. It reflects your physical activity level and general energy."

Clinical trials regularly employ a hand dynamometer—you squeeze it to test force—but you don't have to visit a lab to test your power. Davidson's suggestion is the "squeeze test": squeeze a tennis or stress ball as tight as possible for as long as possible. Keeping a squeeze of 15–30 seconds in place is an achievement to shoot for.

While a poor grip may not appear to be a big deal—perhaps you simply have a hard time opening a jar—studies reveal it can be an indicator of underlying health problems. Low grip strength correlates with frailty, sarcopenia (muscle loss), and even a higher risk of falls and fractures later in life.

<h2>Can Stronger Grip Equal Longer Life?</h2>

Decades of research have all proved that the tighter grip strength one has, the longer the lifespan. There's one especially interesting study that followed people from the 1960s into the 2000s. Patients who were in the top third of grip strength were 2.5 times more likely to live beyond the age of 100 than were those with less grip strength.

More recent evidence associates low grip strength with metabolic disorders like type 2 diabetes and insulin resistance, as well as with psychiatric disorders like depression and cognitive impairment. Why? Because muscle has a significant role in blood sugar regulation and maintenance of metabolic health. When grip strength declines, it can indicate more widespread physiological decline.

Actually, a 2019 meta-analysis in Clinical Interventions in Aging discovered grip strength was able to predict disability, cognitive impairment, and even all-cause mortality. Translation: strong hands = strong future.

Whereas social media is full of over-the-top workout fads and fix-it-in-an-hour fitness tricks, the farmer's walk, an exercise as timeless as they come, is slowly creeping back into vogue. Why? Because it's one of the best means of developing grip strength and body stability in general.

The exercise is easy: hold heavy weights in both hands and walk. That's all. But this bodyweight exercise engages your core, builds your shoulders, straightens your posture, and conditions your central nervous system to respond to physical stress.

Research has demonstrated that loaded carries such as the farmer's walk can enhance bone density, balance, and coordination—important elements in preventing injury and preserving independence in advanced age.

And the good news: you can do it at virtually any level of fitness.

<h2>How to Progress And Increase Grip Strength?</h2>

<strong>Beginner</strong>: Three sets of 30-second carries with moderate weights

<strong>Intermediate</strong>: Three sets of 45-second carries with heavier weights

<strong>Advanced</strong>: Four to five sets of 60-second carries using challenging or uneven weights such as kettlebells or sandbags

Form counts. Move at a slow gait, activate your core and glutes, breathe fully, and finish every carry feeling as if you could've done just a little more.

<h2>Tips to Improve Whole-Body Strength and Duration</h2>

Enhancing grip strength is not merely a matter of squeezing tighter. In accordance with experts such as Dr. Davidson and Dr. Leong, the strategy lies in whole-body strength development. Resistance training, particularly for the upper and lower body, enhances total muscle mass and aids in grip development.

An age-specific functional test is the "timed get-up-and-go." Stand up from a chair, walk three meters, turn, go back, and sit down again. This evaluates leg strength, balance, and agility—coinciding with what grip strength indicates about the upper body.

For daily training, use these easy exercises:

<ul><li>Wrist curls (2–3 sets of 10–20 reps per arm)</li><li>Bicep curls with kettlebells or household items</li><li>Tennis ball holds for maximum time</li></ul>

These moves don’t require a fancy gym—just dedication and consistency.

If you’re aiming for healthy aging, don’t overlook your grip. Grip strength is more than a hand test—it’s a reflection of how well your body is aging. It’s accessible, low-tech, and scientifically backed. Whether you’re 30 or 70, building stronger hands through farmer’s walks and resistance training can add more quality years to your life.

In a world of health-obsessed diagnosing, perhaps it's time to return to fundamentals. In some cases, the secret to living longer lies in learning to hold on harder.

longevity

fitness test to live long

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farmer's walk longevity

hand grip health

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grip strength life expectancy

Who though ditching flashy workout routines and trying this classic strength indicator could be the best sign of living a long, healthy life. With biohacking and wearable trackers and pricey full-body scans, it may surprise you to know that one of the easiest predictors of your future wellness isn't something digital—it's in your grasp, literally.Grip strength, a traditional gauge of physical vigor, is only now being tapped by researchers and longevity specialists internationally. Several research studies have tied this humble test to everything from cardiovascular function and muscle strength to mental acuity and longevity. A 2015 Lancet study hit headlines when it demonstrated that weaker grip strength was a better predictor of early death than blood pressure.So what does that mean for your health goals? It means your ability to grasp, hold, and carry may be more important than you think—especially if you plan on reaching your 90s, or even living past 100.Grip strength measures the force exerted by the muscles in your forearm and hand. Although it may seem specialized, it's more of an indicator of your body's general musculoskeletal health. For Dr. Joshua Davidson, a strength and conditioning expert at the University of Derby, "Grip strength tells us more than how solid your handshake is. It reflects your physical activity level and general energy."Clinical trials regularly employ a hand dynamometer—you squeeze it to test force—but you don't have to visit a lab to test your power. Davidson's suggestion is the "squeeze test": squeeze a tennis or stress ball as tight as possible for as long as possible. Keeping a squeeze of 15–30 seconds in place is an achievement to shoot for.While a poor grip may not appear to be a big deal—perhaps you simply have a hard time opening a jar—studies reveal it can be an indicator of underlying health problems. Low grip strength correlates with frailty, sarcopenia (muscle loss), and even a higher risk of falls and fractures later in life.Can Stronger Grip Equal Longer Life?Decades of research have all proved that the tighter grip strength one has, the longer the lifespan. There's one especially interesting study that followed people from the 1960s into the 2000s. Patients who were in the top third of grip strength were 2.5 times more likely to live beyond the age of 100 than were those with less grip strength.More recent evidence associates low grip strength with metabolic disorders like type 2 diabetes and insulin resistance, as well as with psychiatric disorders like depression and cognitive impairment. Why? Because muscle has a significant role in blood sugar regulation and maintenance of metabolic health. When grip strength declines, it can indicate more widespread physiological decline.Actually, a 2019 meta-analysis in Clinical Interventions in Aging discovered grip strength was able to predict disability, cognitive impairment, and even all-cause mortality. Translation: strong hands = strong future.Whereas social media is full of over-the-top workout fads and fix-it-in-an-hour fitness tricks, the farmer's walk, an exercise as timeless as they come, is slowly creeping back into vogue. Why? Because it's one of the best means of developing grip strength and body stability in general.The exercise is easy: hold heavy weights in both hands and walk. That's all. But this bodyweight exercise engages your core, builds your shoulders, straightens your posture, and conditions your central nervous system to respond to physical stress.Research has demonstrated that loaded carries such as the farmer's walk can enhance bone density, balance, and coordination—important elements in preventing injury and preserving independence in advanced age.And the good news: you can do it at virtually any level of fitness.How to Progress And Increase Grip Strength?Beginner: Three sets of 30-second carries with moderate weightsIntermediate: Three sets of 45-second carries with heavier weightsAdvanced: Four to five sets of 60-second carries using challenging or uneven weights such as kettlebells or sandbagsForm counts. Move at a slow gait, activate your core and glutes, breathe fully, and finish every carry feeling as if you could've done just a little more.Tips to Improve Whole-Body Strength and DurationEnhancing grip strength is not merely a matter of squeezing tighter. In accordance with experts such as Dr. Davidson and Dr. Leong, the strategy lies in whole-body strength development. Resistance training, particularly for the upper and lower body, enhances total muscle mass and aids in grip development.An age-specific functional test is the "timed get-up-and-go." Stand up from a chair, walk three meters, turn, go back, and sit down again. This evaluates leg strength, balance, and agility—coinciding with what grip strength indicates about the upper body.For daily training, use these easy exercises:Wrist curls (2–3 sets of 10–20 reps per arm)Bicep curls with kettlebells or household itemsTennis ball holds for maximum timeThese moves don’t require a fancy gym—just dedication and consistency.If you’re aiming for healthy aging, don’t overlook your grip. Grip strength is more than a hand test—it’s a reflection of how well your body is aging. It’s accessible, low-tech, and scientifically backed. Whether you’re 30 or 70, building stronger hands through farmer’s walks and resistance training can add more quality years to your life.In a world of health-obsessed diagnosing, perhaps it's time to return to fundamentals. In some cases, the secret to living longer lies in learning to hold on harder.

Ultimate Yoga Pose That Improves Balance, Focus And Strengthens Your Ankles

The balance our body gives us is something that most of us take for granted. Doing exercises that build core strength and help you gain better balance. However, once you start focusing on exercises and yoga poses that allow you to gain better control over your body, a lot of your clumsy attributes like tripping, being unable to catch yourself when you fall and dropping things constantly will improve. 

One such yoga pose that can help you improve your balance and focus, is <span>Vrikshasana</span>. As you may know, there are different types of yoga, while some help you strengthen your body with rapid movements and endurance, others are more movement based, focused on the flow and connection between poses. These consist of many different asanas that focus on different aspects of your health and body. 

<h2>How Does Virkshasana Benefit Our Health? </h2>

According to the International Journal of Yoga 2016 study, while most of us focus on backward and forward movement, sideways balance involves hip and ankle muscles too. It's been found that sideways changes are controlled by hip muscles, while forward and backward changes are controlled by ankle muscles. Virkshasana aims to strengthen our ankles and take pressure of your feet with the help of your hip muscles. Here is how it benefits our health. 

<span>Tree Pose</span> makes you stand on one leg, which really challenges your balance. Your brain and muscles work together to keep you steady, strengthening this important skill for everyday activities and preventing falls. It helps your body learn to control its center of gravity.

To stay standing tall in Tree Pose, your standing leg muscles have to work hard to support your weight. Holding the pose builds strength in your thighs, calves, and ankles, making them more stable and resilient for walking, standing, and other movements. 

When you reach your arms overhead in Tree Pose, it creates a nice stretch along your sides and back. The way you position your lifted leg can also create a stretch in your hips and inner thighs, improving flexibility in these key areas of your body. 

By engaging different muscle groups and requiring focus, Tree Pose helps to wake up your entire system. The combination of stretch, strength, and balance work can leave you feeling more energized and connected to your body after practicing the pose. 

Although not the main focus, staying balanced on one leg in Tree Pose requires your core muscles – those in your abdomen and back – to work to keep you upright and prevent wobbling. This helps to strengthen your core for better posture and stability.

<h2>Step-By-Step Guide Of Doing Vrikshasana </h2>

<ul><li>Stand with your feet together and your arms relaxed by your sides. Look straight ahead at a steady point.</li><li>Slowly move your weight onto your right leg, making sure it feels strong and balanced.</li><li>Gently lift your left foot and place the sole of your foot on your inner right thigh. Avoid putting it directly on your knee.</li><li>Press your left foot gently into your right thigh and your right thigh back into your foot. Engage your core muscles to help you stay steady.</li><li>Bring your palms together in front of your chest in a prayer position (Anjali Mudra).</li><li>If you feel stable, slowly raise your arms overhead, keeping your palms together or facing each other.</li><li>Breathe smoothly and deeply, holding the pose for about 20-30 seconds, or as long as it feels comfortable. Keep your gaze steady.</li><li>Slowly bring your hands back to your chest, then lower your left leg back to the ground.</li></ul>

Ultimate Yoga Pose That Improves Balance

tree pose

balance tree pose

Yoga pose for focus

yoga pose to Strengthen Your Ankles

The balance our body gives us is something that most of us take for granted. Doing exercises that build core strength and help you gain better balance. However, once you start focusing on exercises and yoga poses that allow you to gain better control over your body, a lot of your clumsy attributes like tripping, being unable to catch yourself when you fall and dropping things constantly will improve. One such yoga pose that can help you improve your balance and focus, is Vrikshasana. As you may know, there are different types of yoga, while some help you strengthen your body with rapid movements and endurance, others are more movement based, focused on the flow and connection between poses. These consist of many different asanas that focus on different aspects of your health and body. How Does Virkshasana Benefit Our Health? According to the International Journal of Yoga 2016 study, while most of us focus on backward and forward movement, sideways balance involves hip and ankle muscles too. It's been found that sideways changes are controlled by hip muscles, while forward and backward changes are controlled by ankle muscles. Virkshasana aims to strengthen our ankles and take pressure of your feet with the help of your hip muscles. Here is how it benefits our health. Improves Balance Tree Pose makes you stand on one leg, which really challenges your balance. Your brain and muscles work together to keep you steady, strengthening this important skill for everyday activities and preventing falls. It helps your body learn to control its center of gravity. Strengthens Legs To stay standing tall in Tree Pose, your standing leg muscles have to work hard to support your weight. Holding the pose builds strength in your thighs, calves, and ankles, making them more stable and resilient for walking, standing, and other movements. Stretches Legs, Arms, and Back When you reach your arms overhead in Tree Pose, it creates a nice stretch along your sides and back. The way you position your lifted leg can also create a stretch in your hips and inner thighs, improving flexibility in these key areas of your body. Invigorates the Whole Body By engaging different muscle groups and requiring focus, Tree Pose helps to wake up your entire system. The combination of stretch, strength, and balance work can leave you feeling more energized and connected to your body after practicing the pose. Engages Core Muscles Although not the main focus, staying balanced on one leg in Tree Pose requires your core muscles – those in your abdomen and back – to work to keep you upright and prevent wobbling. This helps to strengthen your core for better posture and stability. Step-By-Step Guide Of Doing Vrikshasana Stand with your feet together and your arms relaxed by your sides. Look straight ahead at a steady point.Slowly move your weight onto your right leg, making sure it feels strong and balanced.Gently lift your left foot and place the sole of your foot on your inner right thigh. Avoid putting it directly on your knee.Press your left foot gently into your right thigh and your right thigh back into your foot. Engage your core muscles to help you stay steady.Bring your palms together in front of your chest in a prayer position (Anjali Mudra).If you feel stable, slowly raise your arms overhead, keeping your palms together or facing each other.Breathe smoothly and deeply, holding the pose for about 20-30 seconds, or as long as it feels comfortable. Keep your gaze steady.Slowly bring your hands back to your chest, then lower your left leg back to the ground. 

ultimate yoga pose that improves balance, focus and strengthens your ankles

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