| How to Use a Yoga Wheel Posted: 23 Dec 2019 12:00 AM PST Yoga is a great way to increase your strength and flexibility, but it can be difficult to know where to start. Whether you're a beginner or an amateur yogi looking to change things up, a yoga wheel might be a great option for you. While this piece of equipment can be used in countless ways, it's most commonly used as a support for your back and legs. Try adding the yoga wheel into your workout routine by practicing different poses and exercises! [Edit]Supporting Your Back and Shoulders - Stretch your spine by keeping the wheel beneath your back. Bend backwards, keeping your back arched while curving your legs and feet to the edge of the mat. Rest the yoga wheel beneath the curve of your spine. As you get into this position, extend your arms to the side in a parallel line. To make the stretch more intense, feel free to hang your head back.[1]
- This can be a useful tool if you suffer from a sore or tight back.
- If you have chronic back issues, talk to a medical professional before engaging in regular yoga sessions.
- Center the wheel beneath the curve of your back to do the pigeon pose. Bend your knees and pull your legs and feet to your sides. Next, position the yoga wheel along the edge of your toes. Bend backwards, letting your spine curve along the surface of the wheel. Once your back is in position, extend and bend your arms backward to grip the edge of the wheel.[2]
- If you aren't comfortable bending your arms, let them rest in an outstretched position.
- Perform a hollow back pose with the wheel as a support. Rest the yoga wheel along the bottom edge of a nearby wall. Keep your legs together and extend them upwards, keeping your lower body vertically snug against the wall. Keeping your back arched, use your core to push your lower body upwards, using the yoga wheel as a support for your shoulders. Finally, extend both arms and bend them towards the wall, holding onto the outer edges of the wheel.[3]
- This is a great way to work up to more complex yoga positions.
- Reduce your hunching by performing a forward fold. Sit with both legs extended, with the yoga wheel resting beneath your lower calves. While keeping your legs in this position, bend your upper body forward and reach for the wheel with your hands. Continue pulling forward until you feel your shoulders and back stretching.[4]
- While this is a great way to stretch your muscles, you don't want to strain your back and shoulders in the process. Listen to your body, and don't push yourself too hard.
- Use a yoga wheel to extend your child's pose forward. Sit on your knees, keeping your legs around apart. Grip the sides of the wheel with both hands, and push the wheel forward. As you push, bring your chest the floor.[5] Feel free to hold this pose for as long as you'd like![6]
- Focus on stretching your shoulders when you perform this pose.
- To go for a more intense stretch, try rolling the wheel forward as much as you can.
- Lean your back against the wheel to do a shoulder stand. Lay on the ground, keeping both legs together as you extend them into air. As you lift your legs, position a yoga wheel beneath the curve of your lower back. Stretch your arms at your sides, letting them stay parallel to the side edges of the yoga wheel. While supporting yourself with the equipment, push from your shoulders to extend your legs further.[7]
- You can maintain this pose for up to 3 minutes.[8]
- If you deal with chronic neck or shoulder issues, consider propping your neck up yoga blocks when you practice this pose.
[Edit]Propping up Your Legs - Get in a push-up position with your feet resting on the wheel. Engage your core by keeping your arms straight as you push your torso upwards. Instead of resting your feet on the ground behind you, keep your legs together and rest your feet on the surface of the yoga wheel. Roll the ball forward and tuck your knees into your chest, then return to the push-up position. Complete as many reps as you'd like for your daily workout.[9]
- If you're an experienced yogi, try using this formation to transition to a handstand.
- Rest 1 leg on top of the wheel to perform the monkey pose. Extend 1 leg behind you while pulling another leg forward. Rest your forward leg along the top of the yoga wheel, then bring both of your hands together at your chest. Lift your hands in this prayer position, extending your arms and arching your back to form a curved position.[10] Try to hold this pose for around 5 breaths.[11]
- Focus on stretching your legs throughout this exercise.
- This is a great way to improve your leg splits at home.
- Do some mountain climbers by placing both feet on the yoga wheel. Strengthen your core by getting in a push-up or plank position and resting your arms or forearms on the ground. Extend both legs backwards and rest both of your feet onto the yoga wheel behind you. To perform a single mountain climber rep, pull 1 knee into your chest while keeping your other leg extended on the wheel. After a few seconds, straighten your knee and place your foot back onto the yoga wheel.[12]
- Do an equal amount of reps for both legs. If you're just starting out, try doing 10-15 reps with both legs. If you're a more experienced yogi, aim for 20 or more reps.[13]
- Perform a crescent lunge with a wheel supporting your back leg. Extend 1 leg and lean your weight forward, leaving your back leg propped on a yoga wheel. Keep your hands clasped above your head, forming a crescent shape. After a few seconds, start lunging with the opposite leg.[14]
- Do as many reps of this exercise as you'd like. As you go, focus on straightening and lifting up your body as you inhale, and bending your knee as you exhale.[15]
[Edit]Things You'll Need [Edit]References |
| How to Wrap with Tissue Paper Posted: 22 Dec 2019 04:00 PM PST If you have a couple sheets of tissue paper and some tape, you're ready to wrap a present! Use 2-3 sheets of tissue paper so you can't see through the wrapping to your gift and fold the tissue paper over the sides of the present before securing the paper with tape. Pinch the middle of a sheet of tissue paper and pull it through the air to easily add it to a gift bag instead. Attach a card or embellishments like bows to make your gift really stand out. [Edit]Wrapping a Box with Tissue Paper - Layer 2-3 pieces of tissue paper on top of one another on a table. Pick out several pieces of tissue paper, either all in one color or in multiple different colors. Spread them out on a flat surface, layering them on top of one another evenly.[1]
- Layering several pieces of tissue paper on top of one another will prevent your gift from being seen through the paper.
- Choose pieces of tissue paper that aren't too crumpled for a smooth look.
- Place your gift in the center of the tissue paper to check the sizing. Pull the sides of the tissue paper over the gift to make sure it's large enough to cover each side. If your piece of tissue paper is too big, either trim it using scissors or fold the excess over the edges.[2]
- Set the gift down on the tissue paper face down.
- Fold one edge of the tissue paper around and over the top of the gift. With the gift placed on the tissue paper, fold an edge of the tissue paper over the gift tightly. Hold this edge in place covering a side of the gift so it doesn't fall off.[3]
- Pull the opposite edge overtop the first edge, securing it with tape. While still holding the first edge in place, bring the opposite edge of tissue paper to the top of the gift as well, layering it over the first. Tape down the edge so it stays in place on the gift.[4]
- For a cleaner look, fold the opposite edge of the tissue paper along its length, creating a nice seam before placing it on top of the other edge.
- Use double-sided tape if you don't want the tape to be visible.
- Fold the ends of the wrapped gift in towards each other to form straight creases. With the tissue paper secured around your gift, all that's left are the 2 ends. Bring each edge of the tissue paper to the center of each side, creating creases along the gift so the tissue paper lies flat. Use tape to secure the ends.[5]
- If your gift is awkwardly shaped, consider gathering each end of the present and tying them with ribbon instead.
- Decorate the tissue paper with ribbons or embellishments if desired. Use ribbon to tie a bow onto the wrapped gift, or stick on a premade bow for a quick finishing touch. Get creative by drawing on the tissue paper with markers or pencils, or add stickers to the tissue paper for a unique design.[6]
- For example, if the gift is for someone's birthday, draw birthday balloons on the tissue paper using colorful markers.
- Add tissue paper pompoms to your gift for a creative finishing touch.
[Edit]Using the Candy Wrapper Technique - Lay 3 sheets of tissue paper on a flat surface. Choose tissue paper in any colors that you like. Lay them flat on top of one another with their edges lined up.[7]
- If you choose lighter colors like yellow or white, you may need to use more than 3 sheets to make sure you can't see the gift through the paper.
- Place your item at the top of the tissue paper. Set down your gift right below the top edge of the tissue paper. Situate it in the center so that you'll have equal amounts of tissue paper on both sides of the gift when you go to tie off the ends.[8]
- Roll the object in the tissue paper all the way down to the bottom edge. Holding the top edge of the tissue paper in place against the object, start gently rolling the item in the tissue paper towards the bottom edge of paper. Go slowly to create a tighter roll and keep the object centered in the middle of the tissue paper.[9]
- If your item is weirdly shaped, it may be difficult to keep it perfectly centered in the tissue paper as you roll, and this is okay.
- Fold the bottom edge of tissue paper over to create a long crease. This isn't required, but it will make your wrapping job look neater. Fold the bottom edge of your tissue paper in towards your gift going along the entire length. Finish rolling the gift so that the folded edge is placed on top of the roll.[10]
- Secure the rolled tissue paper edges using tape. Holding the tissue paper edge in place on the roll using your fingers, place a piece of tape along this edge so that the roll doesn't come undone. Place multiple pieces along the tissue paper roll if your gift is long.[11]
- Use double-sided tape if you don't want the tape to be visible.
- Use ribbon to tie off each open end of the tissue paper. Pick out ribbon that matches your tissue paper and cut it into strands that are roughly long. Feel the tissue paper to find the edges of your gift, and tie the tissue paper using ribbon to secure the present in place.[12]
[Edit]Putting Tissue Paper in a Bag - Wrap the gift in a layer of tissue paper before putting it in the bag, if needed. If your gift is fragile or you just want it covered up, wrap it in a piece of white or colored tissue paper and place it inside the bag. The gift doesn't need to be wrapped perfectly, just as long as the tissue paper is covering it.[13]
- If you're worried about the gift falling out of the tissue paper, use tape to secure it.
- Wrap extra fragile items in several sheets of tissue paper.
- Spread out 1-4 sheets of tissue paper depending on the size of your gift bag. If you're adding tissue paper to a small bag designed for something like a gift card or piece of jewelry, you'll likely only need 1 piece of tissue paper. Larger bags can use anywhere from 2-4 pieces of tissue paper. Spread the tissue paper out so that each piece is laying flat.[14]
- Cut your piece of tissue paper in half for super small bags.
- Layer the tissue paper in a fan pattern if you're using multiple sheets. Instead of placing a bunch of pieces directly on top of each other all lined up, fan the pieces out on top of each other in a circle so each paper's corners are visible. This adds volume and creates a beautiful tissue paper display.[15]
- If your tissue paper is one-sided, place the side with the color or pattern face-down so it will be seen.
- Pinch the middle of the tissue paper and wave it gently through the air. Grasping the piece or pieces of tissue paper in the center using your fingers, gently lift the paper up in one quick motion so the ends all point in one direction. Be careful not to pull the paper through the air too harshly or it might rip.[16]
- Pinching the center of the tissue paper helps create the flower-like visual after the tissue paper's ends are sticking up.
- Stick the tissue paper in the bag to display the crisp points. Holding the pinched portion of the tissue paper, settle the paper down into the bag so the points are sticking up out of it evenly. Play around with the placement of the tissue paper, adjusting it until you're pleased with how it looks.[17]
- Leave enough tissue paper sticking out of the bag so you can see its colors.
- Add embellishments like gift tags or bows if desired. Tie a gift tag onto the bag's handle, or use tape to attach a premade bow to make the bag look extra festive. Don't forget to put your card in the bag too, if needed![18]
- Instead of using a premade bow, consider tying your own bow onto the bag's handle using ribbon in a color that matches the tissue paper.
[Edit]Things You'll Need [Edit]Wrapping a Box with Tissue Paper - Tissue paper (2-3 pieces)
- Scissors (optional)
- Tape
- Ribbon or embellishments
[Edit]Using the Candy Wrapper Technique - Tissue paper (3 sheets)
- Tape
- Ribbon
- Scissors
[Edit]Putting Tissue Paper in a Bag - Tissue paper (1-5 sheets)
- Scissors (optional)
- Gift tag (optional)
- Bow (optional)
[Edit]References |
| How to Light a Chanukah Menorah Posted: 22 Dec 2019 08:00 AM PST Chanukah (also spelled Hanukah or Hannukah) is the Jewish festival of lights and feast of dedication, a joyous holiday that celebrates the miracle of one day's quantity of oil burning for eight days in the menorah in the Temple of Jerusalem. The central focus of Chanukah is the chanukiah, the candelabra that many refer to as a menorah (though "chanukiah" is the correct term for the Chanukah candelabra). Lighting the chanukiah is a ritual that has very specific steps which differ slightly each of the eight nights of Chanukah! [Edit]Lighting the Shamash and Saying the Blessings - Light the shamash candle. Once the sun has set (unless it's Friday), light the shamash candle using a match, lighter, or other flame source. It's very important to light the shamash first. The shamash is what you will be using to light the other candles, so you should never light the other candles before it.[1]
- Say the first blessing over the candles. Whenever candles are lit in a Jewish ceremony, a blessing is always said over the candle lighting. This is the first blessing that you will say on each night of Chanukah.[2]
- Baruch Atah Adonai Eloheinu Melech Ha'olam, asher kidshanu b'mitzvotav v'tzivanu l'hadlik ner shel Hanukkah.
Blessed are You, O Lord Our God, Ruler of the Universe, Who has sanctified us with Your commandments and commanded us to kindle the lights of Chanukah.
- You can sing the blessing with the traditional tune, or simply recite it. You can also say it in English if you can't pronounce the Hebrew, though you should use the Hebrew if you can.
- It's traditional for others around to say "amen" after each blessing has been recited.
- Recite the second blessing. The second blessing thanks God for miracles that God performed for the Jewish ancestors, and is recited every night of Chanukah after the candle lighting blessing.[3]
- Baruch Atah Adonai Eloheinu Melech Ha'olam, she'asah nisim l'avoteinu, b'yamim haheim bazman hazeh.
Blessed are You, O Lord our God, Ruler of the Universe, Who made miracles for our forefathers in those days at this time.
- Recite the Shehecheyanu on the first night of Chanukah. If it is the first night of Chanukah, recite the Shehecheyanu after the other two blessings. The Shehecheyanu is a special blessing that is traditionally said every time you do something for the first time, or do a specific ritual for the first time in this year. Because you will be lighting the Chanukah candles for the first time this year, say this blessing on the first night, but not on the following nights of Chanukah.
- Baruch Atah Adonai Eloheinu Melech Ha'olam, shehekheyanu, v'kiyamanu vehegianu lazman hazeh.
Blessed are You, O Lord Our God, Ruler of the Universe, Who has kept us alive, sustained us and brought us to this season.
[Edit]Lighting the Other Candles - Light the candles with the shamash. After you finish reciting the blessings, pick the shamash candle up with your dominant hand. Use the shamash to light the candle/s, going from left to right. In other words, light the newest candle first, then light the preceding candles.
- Always use the shamash to light the candles. Never use an already lit candle to light the others.
- Place the shamash candle back in its slot. After you finish lighting the candles, place the shamash candle back in its slot. You have just finished lighting your chanukiah!
- Place the chanukiah in the window. Placing the chanukiah in the window is a way of proudly showing your Jewish heritage and traditions.
- A key part of the Chanukah story is the defeat of the Hellenistic forces by the ancient Jewish Maccabees. The Greeks had taken over the ancient Jewish temple and were trying to smother the Jewish religion. This is why displaying the chanukiah and expressing your Judaism is an integral part of the holiday.[4]
- Custom says to place the chanukiah in a window to the left of the door, if possible. The chanukiah belongs on the left side of a doorway, opposite the mezuzah on the right side, so that the family can be surrounded by mitzvot (commandments) as they celebrate Chanukah.[5]
- Let the candles burn themselves out. Instead of blowing out or extinguishing the candles, let them run their course. Make sure that they burn for at least a half an hour after sunset. If you have to leave the house, time it so that they burn for at least 30 minutes after you have lit them.[6]
- If it is Shabbat, use long-lasting candles and make sure that they burn for at least a half an hour after the sun sets.
- If you have to leave the house, let the candles burn for at least 30 minutes after sunset, then extinguish them for safety purposes.
[Edit]Arranging the Candles - Begin at sunset of the 24th day of the month of Kislev. Chanukah begins on the same day of the Jewish calendar each year, the 24th day of the month of Kislev. Because the Jewish and Roman calendars are different, Chanukah begins on a different day each year on the Roman calendar.[7]
- Gather your family or friends just after sunset. All Jewish holidays begin at sunset, so you should get your friends or family together with you to light the candles just after the sun sets.[8]
- Including friends and family in the candle lighting ritual a very important aspect of Chanukah. A large part of Judaism is sharing the miracle of Chanukah and passing the tradition onto your children. For this reason, try to include others in the candle lighting!
- The exception is Friday night, when the menorah should be lit before sunset. This is because Friday night is the start of Shabbat, or the day of rest, and lighting the menorah constitutes as work (which should not be done after Shabbat begins).[9]
- Place the shamash in the chanukiah. On your chanukiah, you should see 9 slots for candles, with eight slots on one level and one slot elevated above the rest. This is the spot for the shamash, or the candle used to light all the other candles. Place one candle in this elevated spot.
- Every night of Chanukah, you place and light the shamash first before the other candles.
- The word "shamash" means "attendant" in Hebrew, and its elevation away from the other candles is meant to separate it from the candles that represent each day of Chanukah. Its position also alludes to its important role of lighting the other candles.[10]
- It doesn't matter what color candles you use. Some choose traditional blue and white candles, while others prefer differently colored candles![11]
- The candelabra Jewish people use for Chanukah is actually a "chanukiah," which has nine branches, not a menorah, which has seven. People incorrectly call the chanukiah a menorah, but they have become accepted as the same thing. If you wish to be technically accurate, call the candelabra a chanukiah.
- Add the other candles. Every night of Chanukah, you add one more candle. On the first night of Chanukah, place a candle in the right-most slot. After the first night of Chanukah, add one candle for each night, starting from the right-most slot and going left.[12]
- For instance, on the second night of Chanukah, place the shamash candle in its slot and the candle representing the first night of Chanukah in the right-most slot. Place the candle representing the second night of Chanukah in the slot next to the previous candle (the second to the right-most slot).
- On the third night, place the candles as you did on the second night, adding a fourth candle in the slot third to the right.
- Place a plate or tray under the candles so that the wax does not drip onto the tablecloth.
- For the chanukiah to be kosher, it must have all 8 of the "regular" candles in a line at the same height, and the shamash set apart. As long as this requirement is fulfilled, the chanukiah can be decorated any way you like. Some people even make their own as a craft project.
- Eat latkes, exchange presents, and play a game of dreidel around your chanukiah!
[Edit]Warnings - Supervise children lighting candles, and make sure not to put the candles within the reach of a toddler or pet who might knock them over.
- Keep the candles away from any articles that might catch on fire. Never leave burning candles unattended. Spread a sheet of aluminum foil underneath the chanukiah so that it doesn't drip hot wax on the table.
[Edit]Things You'll Need - Menorah
- Chanukah candles
- Lighter or matchbook
[Edit]Related wikiHows [Edit]References __ |
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