Meditation. Part 2. Cleansing Emotional Body

This particular meditation will help you eliminate negativity at the subconscious level, remove emotional and mental blocks and dissolve negative mental patterns. We don’t notice how some negative particles of energy sink into our bodies and grow there on emotion and mental levels. The frequency of surrounding birds singing and natural sounds is highly effective in cleaning up trapped negative energy and dissolving subconscious fear, excessive thinking, and worry. This meditation can be used as a means of opening yourself to communication with your higher self, awakening your intuition and inner strength. Regular meditation increases awareness and allows you to return to the spiritual order.

This meditation helps particularly with:

  • removing mental blockages,
  • eliminating subconscious negativity,
  • cleansing aura meditation,
  • trashing emotional negativity, aura cleansing,
  • Stress reduction (one of the most common reasons people try meditation)
  • Control anxiety
  • Promote emotional health
  • Enhance self-awareness
  • Lengthen attention span
  • May reduce age-related memory loss

Meditation Part 1 – Connection breath and heart beat meditation –

Meditation. Part 1. Connection of breath with heart beat.

One of the biggest problems of anxiety is racing heart beat. Stress also speeds up our heartbeat. This leads to high blood pressure, tension in head , tension in blood vessels and to much more serious conditions.

Can we do anything about it?

The answer is firm Yes. And it is done through something that is absolutely free to us – our breath.

If we can control our breath we can control our heartbeat.

Connection between heart beat and breathing will help to:

– Reduce stress. Stress reduction is one of the most common reasons people try meditation

– Control anxiety

– Promote emotional health

– Enhance self-awareness

– Lengthen attention span

– May reduce age-related memory loss

– Can generate kindness

– May help fight addictions

Just follow this video and practice it every single day for 5-10 minutes

Muscle knots in the neck and shoulders

How do you get rid of muscle knots?

What are muscle knots? Why do you get muscle knots?

What simple things can you do right now at home to eliminate your muscle knots?

Learn all about this common condition in your neck, shoulders, and back from our articles and videos


Muscle knots are hard, sensitive areas in our muscles where the muscle is in a shortened, contracted state even when the muscle is supposed to be at rest. These muscle knots are commonly found in our neck, shoulders, upper back, and hips and are a common condition that affect millions of people everyday. These tight areas of contracted muscle are also referred to as “trigger points” as oftentimes touching these areas can “trigger” pain in different location in your body. Muscle knots can cause a painful, aching sensation in the muscle that can refer to nearby joints as well. When you touch it it feels tight and contracted despite your efforts to relax that area.

Muscle knots can also feel swollen and inflamed and can contribute to other associated problems including headaches, stress, anxiety, and difficulty sleeping. Muscle knots are a common condition that I see in patients in my physical therapy clinic all the time. Fortunately there’s a lot that you can do about them to treat them safely and effectively right at home!

Today I wanted to share some of my favorite tips, tricks, and exercises to help you get rid of muscle knots in your neck, shoulders, and upper back. I’ve also included video demonstration of each of these methods to ensure you do them correctly and maximize your outcomes.


Keep in mind that treating your muscle knots can take some time. You didn’t develop them overnight; chances are they’re not going to go away overnight, also. To treat your muscle knots you’ll need to break up the knotted tissue and calm down the inflamed nerves. Below you’ll find a list of the most effective methods to alleviate your muscle knots at home.

1. Heat: applying heat to an area causes capillaries to dilate, thereby promoting more blood flow into that area. Increasing blood flow to a muscle can be an effective means of getting knots to release.

2. Stretching: muscle knots are areas of the muscle that fail to fully relax/elongate. Stretching the muscles in which these knots lie is an effective way to stretch out the knot,

3. Muscle Activation: by working the muscle in which your knot lies you can increase blood flow into that spot and promote relaxation. Contracting these muscles is also a good way to fatigue this area and get the muscle knot to release.

4. Postural Correction: poor posture is one of the primary contributing factors predisposing one to muscle knots. Taking actions to correct poor posture and promote improved alignment can significantly improve muscle tension and pain.

5. Postural Strengthening and Muscle Activation: Stretching the tight structures through the front of the chest and shoulders while strengthening the weak muscles of your upper back in between your shoulder blades is key in improving posture and decreasing propensity for muscle knots.

Watch our video to see how to do it properly

Pain in Neck and Shoulders. Where does it start first?

My daughter always had a beautiful posture, but today she was constantly rubbing her shoulder and tilting neck to the side. She was not even noticing it. She was turning her head to the painful side, lifting her shoulder and tilting her head, like she was trying to protect some area in the crook of a shoulder and a neck.

As I mentioned in the beginning she always had a perfect posture since her childhood. She was a competitive swimmer and swimmers keep their posture for the rest of their life. However, extensive computer work, especially writing and drawing can stiffen up even perfect shoulders of a swimmer. And something interesting happens that doctors gave very interesting name – adhesive capsulitis or frozen shoulder.

Myofascial Adhesions

Due to occupational stress fibers of the muscles start to glue to each other right between different groups of muscles, making movement difficult and painful.

Since muscles do not move bones anymore epithelium in the joint capsule does not produce synovial liquid and cartilage starts cracking like ground in the desert and this process is quite painful.

What do we do in this situation?

First and foremost we have to remember that joints are made to move. Only during movements muscle fibers can be smooth again and joint capsules will get enough lubrication to keep the joint healthy.

So, in this video we show how to move shoulder blades to restore their mobility and healthy feeling. Please, let us know how you feel right after this video.

Cobra Pose or Recipe for disaster

Many people are suggested this pose in order to open their abdominal area and chest. And it happens in gyms, physio, yoga, by PT’s, doctors, books, videos, etc. But while they try to perform this pose they in fact injure their neck and low back.This is our videographer who knows the difference. Now please, tell me which variation is anatomically beneficial and which one is not and in which region

May be an image of one or more people and outdoors
Variation 1
May be an image of one or more people and outdoors
Variation 2

When I asked people this questions many of them chose Variation 2 because it looks less damaging, but suggested to put shoulders down. In the first picture our model compensates tight chest with the chin reaching up. People that have tight chest never notice this chin compensation until someone points at this at least 10-15 times. Well, this is how our brain works. Even his wrists want to compensate for the tight chest. However his low back keeps nice line of the whole spine gently lengthening it. Photo with points below

May be an image of one or more people and outdoors
Cobra pose with beneficial and injuring points

As per people suggesting to put shoulders down there are different variations of doing this and all of them lead to different results.

Shoulders down could be in 4 positions:

  1. Reaching forward – so that you would nicely open T1, T2, possibly T3 with the condition of gently putting down your chin
  2. Directly down at the line of the torso – you would strain your levators or sternocleidomastoid depending on the neck position
  3. Down and back -will actually put some pushing action into sternum which could be nice in some cases
  4. Just down naturally – strain on sternocleidomastoid

Try all of these variations gently and let me know in your comments which position of the shoulders work for you

5 foot problems that you might not know about

Women are interesting creatures. They mostly think of esthetic problems rather than of the root of the problem. Probably, because it is easier to resolve or requires almost no work from a person who got this problem. 

Let’s talk about our feet and some of the problems that are considered as esthetic problems, which in reality is much more. We are talking about bunions. 

Bunions are a symptom of a progressive bone disorder. They appear as a bony bump at the base of the big toe joint.

This problem occurs when some of the bones in the front part of your foot move out of place. This causes the tip of your big toe to get pulled toward the smaller toes and forces the joint at the base of your big toe to stick out. The skin over the bunion might be red and sore. Shoes that crowd the toes can increase the risk of symptoms, but they do not cause bunions directly.

Some people think that bunions could be inherited, but I would like to point out that despite the fact that my Grandma and Mom have severe bunions, I still have a child looking perfectly shaped feet.

And why is this?

Simply because I studied the architecture of the body and understand the importance of body basis which is our feet. Any tiny little change in this complicated structure (26 bones, 30 joints and more than 100 muscles, tendons and ligaments) will affect the whole structure above, which is our ankles, knees, hips, pelvis, whole spine, including low back and neck and even position of our head!

What do we do?

First, we assess how we walk, which part of our shoes gets overused and which is intact by looking at our old shoes. 

Let’s test

  1. Middle of sole of your shoes
  2. Inner part
  3. Inner part closer to toes and outer part of the heel   
  4. Outer part
  5. Under your toes

Now comment what did you find out, which number corresponds to your specific problem

Is Neck Traction Good or Bad?

If you read my previous article about neck traction devices you, probably know my answer. But it was about DEVICES. So, if it is not about devices what is it about then?

What is the neck anyway?

It is a bunch of barrel looking bones, connecting with ligaments that have cushions with slimy stuff inside of them. And, there is a part of the brain that runs through it that has to be intact. 

So, if these squishy cushions get ruptured and slimy stuff would protrude out they might touch nerves coming out of the spinal canal and even make it narrower. These awful things are called protrusions and stenosis.

So, what do you do if this happens?

First, you think why it happened and never repeat it. Then you go through all of the appropriate tests (ask me which ones you have to order from your family doctor) and then you will see how serious your condition is. But in any case you will be able to help yourself starting with a simple massage of trapezius muscles (the ones behind the ridge of your shoulders) and fold into forward bend with bent knees.

When you repeat it for 3-4 minutes try to gently nod your head while in forward bend. Get up slowly, because you could be extremely dizzy and it is absolutely fine because you are freeing up blood vessels and blood is now rushing through your arteries and veins freely.

Neck Traction – Nodding

The next one is the same, but instead of nodding your head grab your ears with your hands and help yourself by saying No by your hands. Make sure there is absolutely no tension in your neck muscles while you do both of these exercises. Straighten up super slowly due to possible dizziness.

I don’t recommend this to anyone who has high blood pressure, glaucoma or is pregnant. There are certain modifications that have to be made in these particular cases.

Neck Traction by yourself

Do neck devices work?

Which neck traction device do you recommend?

This scary question I get on a regular basis. And my answer to this is usually either NONE.

But so many companies recommend it! Right.

Let me tell you straight – these companies don’t care about you. They just want to sell to you. Nothing else. And you want to buy their devices, because it is so much easier to pay for the product that you will tell later that doesn’t work rather than educate yourself on how you got into such a situation and work on the way out.

And you are absolutely right – the way out is to stretch out the spine, particularly in the neck region, because you might think that since neck has protrusions ii is the neck that we need to stretch. But think about it – your neck is the thinnest area of the spine and by stretching it out you make it even thinner! How about muscles surrounding the spine? Are they developed enough to support the length that you desire? And what is below your neck? May be there is something that is making your neck to protrude forward squishing the disks?

I got introduced to neck traction devices back in USSR when I was 9 and when I broke my neck during gymnastic trick. This device was never used alone. There was neck massage and exhausting Yoga exercises for chest, shoulders and neck muscles. And, of course, grandma’s exercises for the lower face and Yoga for posture. She says that posture is the base for everything.

Grandma says posture is everything

Since then I share my knowledge with everyone who wants to heal themselves and reach out to me. I am one email away from you 🙂 Here is my email: snejulya at gmail dot com

Release Tension Headache through these 7 easy Upper Back Stretches

Very often I get questions such as “Can Upper Back Tension cause headaches?”.

As muscles in the upper back become strained, they tighten and put pressure on the neck and skull. Tension from a pulled muscle can exacerbate the pain of a headache. These headaches may be impossible to resolve completely without first addressing the underlying back problem. And the biggest influencer of this kind of pain is stress. Stress affects the body in a variety of ways, from mood swings and headaches to weight fluctuations. However, an often-overlooked side effect of stress is neck and back pain. Over time, repetitive bouts of stress can cause musculoskeletal issues in these regions of the body.

While many doctors think that many chronic tension headaches develop for no apparent reason I would still repeat that it is due to stress or inability to stay calm during stressful situations. Our body simply tries to defend the most important organs for life which is lungs and hurt and caves in by sending shoulders forward. In most cases, upper back pain is not a cause for worry; however, it can be uncomfortable, painful, and inconvenient. Furthermore, if pain develops suddenly and is severe—such as from an injury (eg, fall)—and, certainly if pain and symptoms (eg, weakness) progressively worsen you should seek medical attention.

Reasonably, you might ask yourself – what could be done to relieve tension headaches and upper back tension?

Try some of the following:

  1. Manage your stress level. One way to help reduce stress is by planning ahead and organizing your day.
  2. Go hot or cold. Applying heat or ice — whichever you prefer — to sore muscles may ease a tension headache.
  3. Perfect your posture. Good posture can help keep your muscles from tensing. The video that I did for you is perfect for upper back. These gentle stretches will help to ease the pain. Start gently and don’t push

Yoga Before Bedtime helps with anxiety and surprisingly leg cramps at night

Practicing yoga before bedtime is a terrific way to release everything you’re holding onto mentally or physically before sinking into a peaceful night of deep sleep. Incorporating a relaxing yoga practice into your nighttime routine may improve the quality and duration of your sleep.

The combination of moving with concentration on breath helps to put worries away while working on nervous system when stretching leg muscles. Any type of stretching is related to a comfort zone of your nervous system. And when the nervous system is concentrating on something that requires a lot of resources, especially survival resources it turns off the white noise which is stress and anxious thoughts.

So, Yoga postures for anxiety are best practiced before bedtime when we are left with our own thoughts. Try this sequence and let us know in the comments the difference that you experienced