While it's safe to say the way we've been working out has changed over the years, there are some workouts that are completely turning things around – 180°, to be exact.
Inversion exercises, which require the human body to be upside down, aren't new, but demand has certainly been on the rise. Simply swipe through social media and you'll find images of trainers and fitness influencers in hard-to-fathom positions. From swing yoga, which allows the body to be suspended upside down mid-air, to headstand holds, workout poses that require the body to be in an inverted position are becoming popular as they elicit a sense of awe and make for Instagram-worthy photos.
Diana Azavedo, director of yoga teacher training courses at Zen Yoga Dubai, confirms this. "Yoga has become popular over the years and the inversion practice more so. Social media has contributed greatly to its vast spread," she says.
“People are interested in activities that require skill, technique and dedication, and inversions fall in this category as they possess a mystic charm. The more elusive and difficult the pose, the more it grasps our attention and curiosity.”
But showmanship and visual appeal aside, are there any benefits to inverted exercise poses? Faisal Aasam, managing partner of Evolve Sports Solutions, believes so, because inverted positions “reverse the pull of gravity”.
“This is good for spinal health as it enables decompression, which is needed when you sit on a desk for long hours,” he says. “The decompression also eases muscle tension throughout the body.”
Exercises such as inverted wall push-ups, TRX inverted rows and inverted crunches can also enhance movement ability, and increase proprioception, our body's ability to perceive its position and movement, he says.
Other physical benefits of inverted exercises include improved core strength and balance, better flexibility and posture and an improved lymphatic system, says Cornelia Gloor, head of the physiotherapy department at RAK Hospital.
But physical benefits aside, being upside down can also be good for mental health. “Reversing the effect of gravity increases the blood flow to the upper body parts, especially the brain, which can increase brain function,” says Gloor. Apart from increased focus, this translates to reduced stress, she says.
Azavedo agrees. “Inversions encourage good core strength and upper body stability. But along the journey, there is much to benefit in terms of empowerment of the body and mind. This involves a sense of elevated concentration and a subtle calmness of mind.
"Being upside down involves overcoming fears emotionally and physically. The accomplishment of such advanced inversions gives a feeling of 'I can do it' and self-trust which has a trickle-down effect in our daily lives."
While inversions are a big part of the physical practice of yoga, they are still considered in the advanced or challenging category. To be able to do them, both physical and mental effort is required, says Azavedo.
“One of the challenges is the lack of core and upper-body strength. To empower a student in an inversion practice, there is a lot of emphasis required in these highlighted areas. Another big aspect is our inability to overcome our fears – the fear of being upside down, having a different perspective and the fear of falling. To overcome this, it takes a fair amount of mental encouragement and plenty of practice,” she says.
Despite the many benefits, experts recommend weighing the pros against the potential risks. “Inversion exercises are not safe for everyone. While hanging upside down, blood pressure will increase and the heartbeat will slow down. There’s also increased blood pressure to the eyes,” says Gloor.
It’s the reason these exercises are not recommended to those with high blood pressure, any type of heart condition, glaucoma, osteoporosis, acid reflux and spinal instabilities. “It’s also not safe if obese or pregnant. In any case, it’s better to check with a doctor before attempting inversion exercises,” says Gloor.
If you’re tempted to turn your workouts upside down, Aasam says the best time to do it is after a light breakfast, leaving time to digest the food.
“Start slowly and let your body get used to it first,” advises Gloor. “Try a half inverted position first and make sure someone is with you to support if needed.
"It is best to begin with 30 seconds to one minute at a time and then slowly increase it by two to three minutes. Some people can stay in this position for 10 to 20 minutes, but not everyone will be able to do so, and we don't advise hanging upside down for more than a few minutes at a time," she says.
“As with any exercise, the body has to get used to it. And it’s important to listen to your body.”
Three inverted yoga poses to try
Azavedo explains three inverted yoga poses to try:
1. Headstand
This pose involves placing the crown of the head and arms on the floor, and reaching the legs up to the ceiling. The support here is gained by activating core and upper body strength and ensuring the weight of the body is not placed on the neck.
2. Forearm stand
This pose involves placing the forearms on the floor and reaching the legs up to the ceiling. This is a great pose that builds strength and needs a lot of focused concentration.
3. Handstand
This pose is the most advanced of the three. It involves supporting the entire bodyweight onto the hands, which are on the floor. The legs reach up to the ceiling. This pose requires great concentration, technique, strength and flexibility, all in one.
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Favourite Emirati dish: Fish machboos
Favourite spice: Cumin
Family: mother, three sisters, three brothers and a two-year-old daughter
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MATCH INFO
Syria v Australia
2018 World Cup qualifying: Asia fourth round play-off first leg
Venue: Hang Jebat Stadium, Malayisa
Kick-off: Thursday, 4.30pm (UAE)
Watch: beIN Sports HD
* Second leg in Australia on October 10
The specs
- Engine: 3.9-litre twin-turbo V8
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Zayed Sustainability Prize
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Mobile phone packages comparison
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At a glance - Zayed Sustainability Prize 2020
Launched: 2008
Categories: Health, energy, water, food, global high schools
Prize: Dh2.2 million (Dh360,000 for global high schools category)
Winners’ announcement: Monday, January 13
Impact in numbers
335 million people positively impacted by projects
430,000 jobs created
10 million people given access to clean and affordable drinking water
50 million homes powered by renewable energy
6.5 billion litres of water saved
26 million school children given solar lighting
Top investing tips for UAE residents in 2021
Build an emergency fund: Make sure you have enough cash to cover six months of expenses as a buffer against unexpected problems before you begin investing, advises Steve Cronin, the founder of DeadSimpleSaving.com.
Think long-term: When you invest, you need to have a long-term mindset, so don’t worry about momentary ups and downs in the stock market.
Invest worldwide: Diversify your investments globally, ideally by way of a global stock index fund.
Is your money tied up: Avoid anything where you cannot get your money back in full within a month at any time without any penalty.
Skip past the promises: “If an investment product is offering more than 10 per cent return per year, it is either extremely risky or a scam,” Mr Cronin says.
Choose plans with low fees: Make sure that any funds you buy do not charge more than 1 per cent in fees, Mr Cronin says. “If you invest by yourself, you can easily stay below this figure.” Managed funds and commissionable investments often come with higher fees.
Be sceptical about recommendations: If someone suggests an investment to you, ask if they stand to gain, advises Mr Cronin. “If they are receiving commission, they are unlikely to recommend an investment that’s best for you.”
Get financially independent: Mr Cronin advises UAE residents to pursue financial independence. Start with a Google search and improve your knowledge via expat investing websites or Facebook groups such as SimplyFI.
Volvo ES90 Specs
Engine: Electric single motor (96kW), twin motor (106kW) and twin motor performance (106kW)
Power: 333hp, 449hp, 680hp
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Business Insights
- As per the document, there are six filing options, including choosing to report on a realisation basis and transitional rules for pre-tax period gains or losses.
- SMEs with revenue below Dh3 million per annum can opt for transitional relief until 2026, treating them as having no taxable income.
- Larger entities have specific provisions for asset and liability movements, business restructuring, and handling foreign permanent establishments.
Global state-owned investor ranking by size
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Juvenile arthritis
Along with doctors, families and teachers can help pick up cases of arthritis in children.
Most types of childhood arthritis are known as juvenile idiopathic arthritis. JIA causes pain and inflammation in one or more joints for at least six weeks.
Dr Betina Rogalski said "The younger the child the more difficult it into pick up the symptoms. If the child is small, it may just be a bit grumpy or pull its leg a way or not feel like walking,” she said.
According to The National Institute of Arthritis and Musculoskeletal and Skin Diseases in US, the most common symptoms of juvenile arthritis are joint swelling, pain, and stiffness that doesn’t go away. Usually it affects the knees, hands, and feet, and it’s worse in the morning or after a nap.
Limping in the morning because of a stiff knee, excessive clumsiness, having a high fever and skin rash are other symptoms. Children may also have swelling in lymph nodes in the neck and other parts of the body.
Arthritis in children can cause eye inflammation and growth problems and can cause bones and joints to grow unevenly.
In the UK, about 15,000 children and young people are affected by arthritis.
SQUADS
Pakistan: Sarfraz Ahmed (capt), Azhar Ali, Shan Masood, Sami Aslam, Babar Azam, Asad Shafiq, Haris Sohail, Usman Salahuddin, Yasir Shah, Mohammad Asghar, Bilal Asif, Mir Hamza, Mohammad Amir, Hasan Ali, Mohammad Abbas, Wahab Riaz
Sri Lanka: Dinesh Chandimal (capt), Lahiru Thirimanne (vice-capt), Dimuth Karunaratne, Kaushal Silva, Kusal Mendis, Sadeera Samarawickrama, Roshen Silva, Niroshan Dickwella, Rangana Herath, Lakshan Sandakan, Dilruwan Perera, Suranga Lakmal, Nuwan Pradeep, Vishwa Fernando, Lahiru Gamage
Umpires: Ian Gould (ENG) and Nigel Llong (ENG)
TV umpire: Richard Kettleborough (ENG)
ICC match referee: Andy Pycroft (ZIM)
The specs
Engine: 4 liquid-cooled permanent magnet synchronous electric motors placed at each wheel
Battery: Rimac 120kWh Lithium Nickel Manganese Cobalt Oxide (LiNiMnCoO2) chemistry
Power: 1877bhp
Torque: 2300Nm
Price: Dh7,500,00
On sale: Now
The%20specs
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Killing of Qassem Suleimani
Normcore explained
Something of a fashion anomaly, normcore is essentially a celebration of the unremarkable. The term was first popularised by an article in New York magazine in 2014 and has been dubbed “ugly”, “bland’ and "anti-style" by fashion writers. It’s hallmarks are comfort, a lack of pretentiousness and neutrality – it is a trend for those who would rather not stand out from the crowd. For the most part, the style is unisex, favouring loose silhouettes, thrift-shop threads, baseball caps and boyish trainers. It is important to note that normcore is not synonymous with cheapness or low quality; there are high-fashion brands, including Parisian label Vetements, that specialise in this style. Embraced by fashion-forward street-style stars around the globe, it’s uptake in the UAE has been relatively slow.
SPECS
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KILLING OF QASSEM SULEIMANI
UAE currency: the story behind the money in your pockets
