Research Participant 656 – Body Type Two (BT2) Female (Woman), Generation Z

FORCA?Fellow One Research Combined Average (FORCA) Health Score which Averages the Self-Determined (SD) Health & FORC Health Scores [5 is Very Healthy, 1 is Very Unhealthy]. This score is in beta testing.

4.14

FORTH?Fellow One Research Total Health (FORTH) Score [5 is Very Healthy, 1 is Very Unhealthy]. This score is in beta testing.

4.12

FORMR?Fellow One Research Metabolism Rate (FORMR) Adjusted Mifflin-St Jeor BMR (Basal Metabolic Rate) Score. This score is in beta testing.

Normal Metabolism

FORMA?Fellow One Research Metabolism Activity (FORMA) Adjusted Harris-Benedict Activity Score. This score is in beta testing.

Steady Metabolic Rate

Body Mass Index (BMI) Calculation

22.5

BMI Minimal, Moderate, High Risk

Minimal Risk

Diary Data - Started on 05-19-21

Theory

Yoga poses/resistance exercise goal is to strengthen the posture and muscles/add muscle mass relative to the cervical 3, thoracic 6, lumbar 1, lumbar 2, lumbar 3, lumbar 4, lumbar 5 and coccyx vertebrae identified in your Fellow One Research, The Four Body Types' Body Type Shape Quiz/Test. (See comments below)

Back Side Facing Angle
Body Type Two (BT2) Female - Body Type Shape Test - Fellow One Research, The Four Body Types Research Participant 656

Full Back Facing Angle
The Four Body Types, Body Type Two (BT2) Female - Fellow One Research Body Type Shape Quiz/Test - Research Participant 656

Full Front Midriff Facing Angle
Body Type Two (BT2) Female - Fellow One Research Body Type Shape Quiz/Test - The Four Body Types Research Participant 656

Yoga Pose (1) - Cat and Cow Pose - Loosen the Back and Warm-Up (see all Yoga Poses in Comments below)

Yoga Pose (2) - Awkward Chair Pose - Strengthen the Back (see all Yoga Poses in Comments below)

Yoga Pose (3) - Warrior II Pose - Strengthen the Back (see all Yoga Poses in Comments below)

Anticipated Underdeveloped / Undeveloped Vertebrae

8

Starting Weight

135.5 lb

Weight Loss Goal

0 lb

Weight Difference to Date

1.5 lb

Cheat Days

1

Fellow One Research Weight Loss Diary: Diet, Exercise, & Lifestyle Data Daily Averages - 7 Diary Entries

Sugar - Total / Added

0 g / 0 g

Protein

0 g

Fat

0 g

Cholesterol

0 mg

Carbs

0 g

Water

9.57 oz

Sodium

0 mg

Calories

1428.57

Steps

0

Exercise Duration

41.43 minutes

Calories Burned

0

Sleep Duration

7.57 hours

Sleep Quality

OK

Stress Level

Very Low

DateCurrent Weight Type of DietBreakfastBreakfast CaloriesLunchLunch CaloriesDinnerDinner CaloriesSnacksSnacks CaloriesTotal CaloriesOrganic Whole Food %Regular Whole Food %Junk/Processed/Fast Food %Percentage of Diet, CarnivorePercentage of Diet, VegetarianPercentage of Diet, VeganWater (oz) TotalFilter Water %Tap Water %Spring Water %Bottled Water %Total Protein (g)Total Fat (g)Total Monounsaturated Fat (g)Total Polyunsaturated Fats (g)Total Saturated Fat (g)Total Trans Fat (g)Cholesterol (mg)Omega 3 Fatty Acids (EPA/DHA)Omega 3 Source(s)Total Carbohydrates (g)Fiber (Carbs)(g)Total Sugar (Carbs)(g)Added Sugar (Carbs)(g)Total Sodium (mg)Vitamin Supplements, DosesVitamins, Type(s)Vitamins, Kind(s)Vitamins, Source Quality Heart Rate (resting)Heart Rate (post)Blood Pressure Systolic (resting)Blood Pressure Systolic (post)Blood Pressure Diastolic (resting)Blood Pressure Diastolic (post)Type of Cardio ExerciseTotal Cardio Exercise Duration (minutes)Total StepsTotal Flights ClimbedTotal Laps (Swimming)Estimated Calories Burned, CardioType of Resistance ExerciseTotal Resistance Exercise Duration (Minutes)Estimated Calories Burned, Resistance Sleep Duration (hours)Sleep QualityAllopathic Meds, DosesAllopathic MedsHerbal & Other Supplements, DosesHerbal & Other SupplementsCaffeineCaffeine AmountAlcohol ServingsNicotine IntakeNicotine AmountCannabisCannabis AmountNegative BehaviorsNegative Behavior SourceOverall Level of StressCheat DayCheat Reason
05-19-21135.5 Blue Zone Mediterranean DietProtein shake. 1 whole egg, 1 egg white, handfull spinach, 100g greek yoghurt, 1 slice wholegrain bread.400Fish, salad.350Greek yoghurt with berries.2002 apples, handfull almonds500145080%20%0%080%50%67000100%0000000NoNone000000No Vitamins Taken 000000None00000Weightlifting, Yoga60min0 8Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
05-20-21135 Blue Zone Mediterranean DietFruits400Chicken, potatoes550Cottage cheese, rice cakes300Handful almonds, fruit200145090%90%10%000000000000000NoNone000000No Vitamins Taken 000000Elliptical, None100000Weightlifting, Yoga600 8Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
05-22-21135 Blue Zone Mediterranean DietBanana, oats, cocoa, strawberries400Cottage cheese, eggs, tomatoes400Chicken salad300Almonds150125090%100%0000000000000000NoNone000000No Vitamins Taken 000000None000000None00 8Very Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
05-25-21135 Blue Zone Mediterranean DietMilled rice with strawberries and protein350Tortilla with eggs and cottage cheese450Vegetable soup200Chocolate cake5001500000000000000000000NoNone000000No Vitamins Taken 000000None00000Yoga100 9Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
05-27-21137 Blue Zone Mediterranean DietTortilla, Tuna, tomatoes, sesame350Milled rice, protein, strawberries300Eggs, cottage cheese, tomatoes400Cake3001350000000000000000000NoNone000000No Vitamins Taken 000000None00000Yoga100 8OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowYesStress
06-1-21137 Blue Zone Mediterranean DietOats, protein, chia550Chicken tortilla6001 egg, tomato, cottage cheese250Oat cookie1001500000000000000000000NoNone000000No Vitamins Taken 000000None00000Weightlifting, Yoga70600 8Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
06-3-21137 Blue Zone Mediterranean DietOats, protein, milk, chia500Fish, salad450Eggs400Crackers, apple1501500000000000000000000NoNone000001SingleMagnesiumOk 000000None00000Weightlifting, Yoga70500 4Unrestful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateHighNo
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Body Type Two (BT2) Female - Body Type Shape Test - Fellow One Research, The Four Body Types Research Participant 656

Fellow One Research Participant Ana Cambuleva Bio Summary – Body Type Two (BT2)


I have studied The Four Body Types and it is my understanding that I am a Body Type Two (BT2). Obesity has slightly been a problem in my life. Obesity has always been a problem in my life, from day one. I was at my heaviest weight when I reached 158 pounds at age 21. The most weight I ever lost was 28 pounds when I was 22. I have not been successful at keeping all that weight off to date. I gained back 5 of those pounds in a span of 3 month(s).

My ride on the obesity weight gain & loss management roller coaster ride has been moderately severe. If/when I put fat weight on my body, it is most likely that I will put the fat weight on in relation to: upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, lower midriff/waist/hips, midriff/abdomen/belly, upper arms/front/biceps, upper arms/back/triceps, as accurately as I can figure. I attribute mostly my unbalanced genetics/DNA to my weight problems. On average, obesity is common in my family.

Upon careful examination of my spine, vertebra(e) (posture), and muscle/muscle mass, I am confident that the following vertebra(e) in my body are underdeveloped if not undeveloped: cervical 3, thoracic 6, lumbar 1, lumbar 2, lumbar 3, lumbar 4, lumbar 5, coccyx, as best I can surmise. I am confident I am a Body Type Two (BT2) because I have between (1) and eight (8) vertebrae undeveloped. I am quite sure my body looks identical to a Body Type One (BT1) with all muscles developed & defined. My body has always had the fully developed BT1 classic arch, dimples, vertebrae (posture), and muscle. I am certain I have the fully developed BT1 classic arch and dimples, which strengthens my belief I'm a BT1.


Fellow One Research Participant Ana Cambuleva Identifies as a Body Type Two (BT2) (The Four Body Types)
—————————–
Biological Gender: Female (Woman)
Current Height: 5'5 inches
Current Weight: 135.5 pounds
General Age: 20-Something
Actual Age: 22 years old
Generation: Generation Z
Biological Origin: Mostly Caucasian/White and/or of European Descent
Country: North Macedonia
Fellow One Research Participant - The Four Body Types Identifier
Fellow One Research Identifies this ‘The Four Body Types’ Research Participant’s Body Type as a:
Body Type Two
Basic Research Participant Self-Determined (SD) Health Score (5 is Very Healthy, 1 is Very Unhealthy)
4
Basic Fellow One Research Calculated (FORC) Health Score (5 is Very Healthy, 1 is Very Unhealthy)**
4.27

What Does My Body Type Two (BT2) Mean?


Life is all about balance. Unbalance allows a human being to truly understand balance by recognizing, honestly, what their unbalances truly are. All be it some more than others, all human beings are unbalanced physically, mentally, emotionally, and spiritually, at least to some extent. But most human beings are very unbalanced and unhealthy. The more unbalanced the body type (BT4 is the most unbalanced body type), including metabolism, the more physical work the specific individual person has to do to bring their human body into a state of true physical balance (BT1).

Body Type One (BT1): Physically balanced (Anatomy Standard).

*Fully developed vertebrae, spinal extension (posture), and muscle.
*33 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (0 Vertebrae Undeveloped/Underdeveloped)
*Very Low to Low probabilities of experiencing obesity in the short and long-terms.
*High tendencies to be symmetrical and attractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters equally as much as physical (body/genetics/DNA) balance.

Body Type Two (BT2): Less Physically Balanced.

*Mostly developed vertebrae, spinal extension (posture), and muscle.
*32 to 22 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (1-8 Vertebrae Undeveloped/Underdeveloped)
*Low to Medium probabilities of experiencing obesity in the short and long-terms.
*Moderate tendencies to be symmetrical and attractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters equally as much if not more (to make up for physical unbalances) while the BT2 person is achieving to physical (body/genes/DNA) balance.

Body Type Three (BT3): More Physically Unbalanced.

*Moderate to mostly undeveloped vertebrae, spinal extension (posture), and muscle.
*21 to 11 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (9-17 Vertebrae Undeveloped/Underdeveloped)
*Medium to High probabilities of experiencing obesity in the short and long-terms.
*Moderate tendencies to be asymmetrical and unattractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters even more (to make up for physical unbalances) while the BT3 person is achieving to physical (body/genetics/DNA) balance.

Body Type Four (BT4): Mostly to Fully Physically Unbalanced.

*Mostly to completely undeveloped vertebrae, spinal extension (posture), and muscle.
*10 to 0 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (18-26 Vertebrae Undeveloped/Underdeveloped)
*High to Very High probabilities of experiencing obesity in the short and long-terms.
*High tendencies to be asymmetrical and unattractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters even that much more (to make up for physical unbalances) while the BT4 person is achieving to physical (body/genes/DNA) balance.

More Fellow One Research Participant Data – Ana Cambuleva & Skinny Fat, Back Pain, Diet, Exercise, Lifestyle


Skinny Fat & Back Pain

The Four Body Types, Body Type Two (BT2) Female - Fellow One Research Body Type Shape Quiz/Test - Research Participant 656Skinny fat has been a moderately serious problem in my life overall. I have experienced the skinny fat phenomenon in the past and/but I am presently experiencing the skinny fat phenomenon in my life. After reviewing my body, I am experiencing and/or have experienced skinny fat including thin fat, cellulite, crepey skin, loose/saggy skin, and/or normal weight obesity, in general, relative to: inner/back lower leg/calves/shins, upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, buttocks, lower midriff/waist/hips, midriff/abdomen/belly, upper arms/back/triceps, as far as I can tell.

On average, I experience back aches and pain. I feel back aches and pains in my body in relation to: cervical 2, cervical 3, cervical 4, coccyx, and it is directly relative to my Body Type Two (BT2).


Diet (Food & Drink/Hydration)
Basic Self-Determined Research Participant Diet Score (5 is Very Healthy, 1 is Very Unhealthy)
4
Basic Calculated Fellow One Research Participant Diet Score (5 is Very Healthy, 1 is Very Unhealthy)**
3.8

I believe my daily diet is healthy overall. I would say my diet is evenly mixed omnivore. I eat 4 meals per day and they are all nutritionally balanced. I eat a fair mix of whole organic and regular food. I drink alcohol a few times per week, following the recommended 1 glass/day women/2 per day men. I drink the equivalent of 6-8, 8 ounce glasses of clean water daily and am hydrated.


Cardio & Resistance (Weight Lifting, Calisthenics (Body Weight), Isometrics/Gravity) Exercise Training
Basic Self-Determined Research Participant Exercise Score (5 is Very Healthy, 1 is Very Unhealthy)
4
Basic Calculated Fellow One Research Participant Exercise Score (5 is Very Healthy, 1 is Very Unhealthy)**
4.33

Body Type Two (BT2) Female - Fellow One Research Body Type Shape Quiz/Test - The Four Body Types Research Participant 656In my opinion, my weekly cardio exercise training routine is healthy. I do cardio exercise 1x per week. My training is 30 minutes per day. I like the following types of cardio activities: walking, running, treadmill, step machine, workout class (varies), and the like.

My belief is that my weekly resistance exercise training routine is healthy. I do resistance training 60 minutes per day; 4x per week. I enjoy the following kinds of resistance exercise training activities: weightlifting/weight-training as it stands now.

My daily work/job/career is slightly strenuous/active, I at least walk/move a fair amount.


Lifestyle (Career, Relationships, Travel, Hobbies, Sleep, etc.)
Basic Self-Determined Research Participant Lifestyle Score (5 is Very Healthy, 1 is Very Unhealthy)
4
Basic Calculated Fellow One Research Participant Lifestyle Score (5 is Very Healthy, 1 is Very Unhealthy)**
4.67

The Four Body Types Research Participant 656, Body Type Two (BT2) Female - Fellow One Research Body Type Shape Quiz/TestI think my lifestyle overall is healthy. I get 7.5 to 9.0 hours of sleep per day/night on average. My daily/nightly sleep, on average, is quality and I awake each morning mostly refreshed. I find I am happiest when I partake in the following lifestyle activities: career/job/work, educational opportunities, family relationships, intimate/romantic relationship(s), hobbies, medical/healthcare affiliations, and such.

No, my doctor(s) has never diagnosed me with a hormone imbalance that negatively affected my weight. I am not currently dealing with a doctor-diagnosed hormone imbalance that negatively affects my weight.

If my diet, exercise, and lifestyle were all very healthy my body would look 100% identical to a Body Type One (BT1) with all muscles/muscle mass properly developed. My genetics/DNA are the main reason for my body type shape; diet, exercise, and lifestyle an indirect reason. Yes, the soul is very real and definitely plays a direct part in human health.

**Elite Athletes and the Like May Skew Results

Fellow One Research Participant, The Four Body Types’ Free Body Type Shape Quiz Calculator – One Question I Would Like Answered:


How Can I Successfully & Permanently Get Rid of Cellulite, Loose Skin, And/Or Skinny Fat?

 







Ask Gnosis Questions & Answers


28 thoughts on “Research Participant 656 – Body Type Two (BT2) Female (Woman), Generation Z

  1. Comment #2402

    Hi Ana:

    Thanks for your Fellow One Research Participant, The Four Body Types’ Free Body Type Shape Quiz Calculator submission.

    Please carefully review the above post.

    After reviewing your Quiz data and images, it appears that you are indeed a Body Type Two (BT2) with at least likely underdeveloped cervical 3, thoracic 6, lumbar 1, lumbar 2, lumbar 3, lumbar 4, lumbar 5, and coccyx vertebrae. Your BT1 Classic Arch and Dimples do not look fully developed. Being a BT2 is supported by your statements, "If/when I put fat weight on my body, it is most likely that I will put the fat weight on in relation to: upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, lower midriff/waist/hips, midriff/abdomen/belly, upper arms/front/biceps, upper arms/back/triceps, as accurately as I can figure." and "After reviewing my body, I am experiencing and/or have experienced skinny fat and cellulite relative to: inner/back lower leg/calves/shins, upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, buttocks, lower midriff/waist/hips, midriff/abdomen/belly, upper arms/back/triceps, as far as I can tell." as well as, "I feel back aches and pains in my body in relation to: cervical 2, cervical 3, cervical 4, coccyx, and it is directly relative to my Body Type Two (BT2)."

    Please answer the following:

    Looking at the BT1 Dimples and Classic Arch here https://fellowone.com/fellow-one-research/the-four-body-types/

    A. On a scale of 1-10, 10 being 100% fully developed, how Developed are your Body Type One (BT1) Dimples?
    B. On a scale of 1-10, 10 being 100% fully developed, how Developed is your Body Type One (BT1) Classic Arch?

    All the years of your life, from 0-22, should be clearly represented in your answers. After double-checking the images here https://fellowone.com/fellow-one-research/the-four-body-types/

    C. What years of your life did you look like a Body Type One (BT1), if any?
    D. What years of your life did/have you looked like a Body Type Two (BT2)?
    E. What years of your life did you look like a Body Type Three (BT3), if any?
    F. What years of your life did you look like a Body Type Four (BT4), if any?

    G. On a scale of 1-10, 10 being 100% True, True or False? Every human body is born the same, with the same muscle mass and development, as per every Standard Science/Scientific Human Body Anatomy Book (BT1). Obesity is solely/only about poor diet, laziness/no exercise, and unhealthy lifestyle habits.

    H. On a scale of 1-10, 10 being 100% True, True or False? The spine/vertebrae (posture) & muscle/muscle mass are main, vital components in the scaffolding, structure, & metabolism of the human body as well as it’s balance, health, & appearance, no less, and directly affects body type (one of The Four Body Types).

    I. On a scale of 1-10, 10 being 100% True, True or False? Mainstream science is right, all any human being has to do to lose weight & look like a Standard Scientific Human Anatomy Book Body Type One (BT1) is reduce daily calorie intake & increase daily calorie burn.

    • Comment #2406

      A) 7
      B) 7

      C) Never.
      D) 0-19, Now at 22.
      E) Maybe between BT2 and BT3 at the age of 20-21.
      F) Never.

      G) 3. I believe genetics have great role, and you have to find what is the best for your body. Not every body needs are the same.
      H) 9
      I) 9

  2. Comment #2403

    1. On a scale of 1-10, 10 being Makes Real Logical And Reasonable Sense, how Logical And Reasonable would you say the Fellow One Research variables and data are, as you understand them now?

    2. As per #1, Why?

    3. What could be done better to help better explain and show the research data to date?

  3. Comment #2430

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Yoga

    Duration: 0.25 hours

    Time of Day: Mid-Afternoon

    Name: Cat And Cow Pose

    Intensity: Slightly Intense

    Hi Gnosis:

    I am starting my yoga practice with the Cat and Cow Pose to loosen my back and warm-up. My ultimate goal is to strengthen my posture and muscles in relation to my BT2 cervical 3, thoracic 6, lumbar 1, lumbar 2, lumbar 3, lumbar 4, lumbar 5, and coccyx vertebrae, which were identified in my Quiz as possibly being a bit underdeveloped in terms of muscle/muscle mass. I am particularly focused on my lower back vertebrae and the BT1 Classic Arch.

    This pose takes roughly 2 minutes or so (not 15 minutes as marked in the Duration above, but 0.25 is lowest I can choose). I am following the example here: https://www.everydayhealth.com/back-pain-pictures/best-yoga-poses-to-soothe-back-pain.aspx

    Is the cat and cow yoga pose the best pose for me to start with?



    Cannot wait to see the results, hopefully in the next month.

    • Comment #2431

      Yoga is a very personal exercise routine and figuring out which poses are best for your specific Body Type Two (BT2) is a process that you will have to clarify as you learn more. If you find the Cat And Cow Pose to be a good way to start off your yoga routine to stretch and warm up, then it should be fine.

      However, please note that https://www.everydayhealth.com/back-pain-pictures/best-yoga-poses-to-soothe-back-pain.aspx states:

      "Try it: Starting in an all-fours position, move into Cat pose by slowly pressing your spine up and arching your back. Hold for a few seconds and then move to Cow by scooping your spine in, pressing your shoulder blades back and lifting your head. Moving back and forth from Cat to Cow helps move your spine onto a neutral position, relaxing the muscles and easing tension. You should repeat the Cat And Cow Pose 10 times, flowing smoothly from Cat into Cow, and Cow back into Cat. Repeat the sequence as needed."

        • Comment #2434

          PS: Looking forward to watching your yoga routine grow, keeping in mind that how: regular/consistent (daily, every other day, every three days, weekly, or the like), long (total duration), diligent (quality), focused (vertebrae), and intense (the more resistance, the more muscle you build) your complete yoga routine is will significantly influence your overall results.

  4. Comment #2480

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Yoga

    Duration: 0.25 hours

    Time of Day: Mid-Afternoon

    Name: Awkward Chair Pose

    Intensity: Slightly Intense

    Hi Gnosis:

    Pose Two (2) in my Yoga routine is the Awkward Chair Pose which should help to strengthen my thoracic 11-12, lumbar 1-5, and sacrum vertebrae, no less. I am following the instructions according to https://liforme.com/blogs/blog/yoga-for-strength/



    How does the Awkward Chair Pose help?


    • Comment #2481

      Hi Ana:

      How much any one yoga pose helps is directly relative to:

      1) How often you do it (times per week)
      2) Duration (how many minutes per day)
      3) Which Vertebrae the pose focuses on.
      4) How diligent and consistent you actually are in doing the pose right, including how long you hold the pose.

      According to https://liforme.com/blogs/blog/yoga-for-strength/

      "Sit low and long in Chair Pose and you will feel the proverbial burn in your thighs. This is a pose that is approached slightly differently by various schools of yoga but all have in common the requirement of a deep seat. When you lift your arms, this also works the shoulders, upper back, and upper arm muscles. In addition to holding a half-squat, your legs must maintain the alignment of the knees so that they neither collapse inward nor splay outward. Chair is often a quick stop in a vinyasa flow, but challenge yourself to a longer hold time to build strength."

      ---------------------------------------

      Further Details:

      All indications are the Awkward Chair Yoga Pose focuses on the lower lumbar down to the coccyx and helps strengthen the entire leg muscles from the glutes and thighs to the calves and ankles, what some refer to as the Utkatasana. If done right, further physical benefits of Utkatasana are lifting your torso while strengthening the lower body muscle and stretching the upper back as well as the biceps and triceps. If done incorrectly, particularly If the pelvis is misaligned which causes the rest of the spine to be misaligned, things will be out of balance, often resulting in lower back pain and overworking the knee and ankle joints.

  5. Comment #2491

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Yoga

    Duration: 0.25 hours

    Time of Day: Mid-Afternoon

    Name: Warrior II Pose

    Intensity: Slightly Intense

    Hi Gnosis
    The third pose in my Yoga routine is The Warrior II Pose which should help to strengthen my thoracic 11-12, lumbar 1-5, and sacrum vertebrae, no less.
    This pose takes around 7-8 minutes to really feel your gluteal muscles and lower back muscles activation.



    Do I need to make pause if I feel some pain during my Yoga excercises?

    • Comment #2492

      There is definitely a difference between feeling pain and feeling the burn (muscles working). The importance of proper breathing cannot be understated. Yes, if you are feeling pain, stop. Re-evalutate the pose and reread the instructions and make sure you are doing it right.

      According to https://liforme.com/blogs/blog/yoga-for-strength

      "This standing pose strengthens the legs, core, arms, and back. To get the most strengthening power out of this position, set yourself up with the best possible alignment and then go for a longer hold time, perhaps up to ten breaths. Your foot alignment, with the front heel lined up with the back arch, makes this a bit of a balance, requiring core strength to steady the wobbles. You will really feel some muscle fatigue in your front thigh when you deepen your front knee enough to bring the thigh parallel to the floor. Holding your arms outstretched also works the biceps and deltoids.

      Instructions:
      1. Set up with your right foot at the front of your mat and left foot at the back. Your left foot is tuned out 90 degrees (or slightly less) and the hip points are facing the left side of your mat.
      2. Align your front heel and back arch using the Central Line on your Liforme Mat. Bend the right knee so that it comes directly over the right ankle and your thigh is as close to parallel with the floor as possible.
      3. Stack your shoulders over your hips and extend your right arm forward and left arm back, parallel to the floor.
      4. Your head faces the front of your mat.
      5. Take five to ten deep breaths while maintaining your alignment.
      6. Then do the same pose with the left foot forward."

      When done right, the benefits of the Warrior II (Virabhadrasana II) Yoga Pose includes strengthening and stretching the ankles, legs, groin, core, lower back, chest, lungs, shoulders as well as stimulating the abdominal organs, Increasing stamina, and relieving backaches (particularly through the second trimester of pregnancy). It is also said to be therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica.

  6. Comment #2524

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Yoga

    Duration: 0.25 hours

    Time of Day: Late Evening

    Name: Downward-Facing Dog

    Intensity: Slightly Intense

    Hi Gnosis
    My fourth Yoga Pose is the Downward-Facing Dog to stretch and strengthen my back. My ultimate goal is to strengthen my posture and muscles in relation to my BT2 cervical 3, thoracic 6, lumbar 1, lumbar 2, lumbar 3, lumbar 4, lumbar 5, and coccyx vertebrae. I am particularly focused on my lower back vertebrae and the BT1 Classic Arch.

    This pose takes roughly 5-10 minutes or so (not 15 minutes as marked in the Duration above, but 0.25 is the lowest I can choose).

    I am following the example here: https://www.everydayhealth.com/back-pain-pictures/best-yoga-poses-to-soothe-back-pain.aspx



    My question is, why does my harmstrings hurt so much even if I am 22 years old and working out everyday 😭?

    • Comment #2526

      It is not normal for someone your age (or really any age) to feel regular pain anywhere in your body.

      Did you recently injure the hamstring or is it an old injury from your past that has re-emerged? If either or similar is the case, then it might be best to do less exercise for a bit in the short term and give that hamstring a bit of time to heal fully. If the issue persists and does not fully heal, then best to go see a doctor and get an on-the-ground, real professional review.

      ----------------------------------------------

      As for the Downward Facing Dog Yoga Pose:

      Yoga Journal offers this overview:

      One of yoga's most widely recognized poses, Downward-Facing Dog Pose, called Adho Mukha Svanasana in Sanskrit, works to strengthen the core and improve circulation. This rejuvenating pose works to provide a delicious, full-body stretch.

      Cautions and Contraindications of Downward-Facing Dog
      Be careful if there is an existing wrist or shoulder injury; high blood pressure or headache should modify with support for the head (bolster or blankets); late-term pregnancy

      Benefits of Downward-Facing Dog
      Tones the arms and legs; opens and strengthens the shoulders in flexion; lengthens the hamstrings and stretches the calves; prepares the body for heating inversion

      -----------------------

      Another reputable site https://www.everydayhealth.com/back-pain-pictures/best-yoga-poses-to-soothe-back-pain.aspx -

      "This classic yoga pose is a great total body stretch that targets back extensors: the large muscles that help form your lower back, support your spine, and help you stand and lift objects.

      Try it: Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times."


      ----------------------------------------------

      Maybe try the Cobra Pose (BHUJANGASANA) next and give that hamstring a rest. :-)

  7. Comment #2553

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Yoga

    Duration: 0.25 hours

    Time of Day: Late-Afternoon

    Name: Cobra Pose

    Intensity: Slightly Intense

    Hi Gnosis,
    Pose Five (5) in my Yoga routine is the Cobra Pose which should help to strengthen my thoracic 11-12, lumbar 1-5, and sacrum vertebrae, no less.
    I am following the instructions according to https://liforme.com/blogs/blog/yoga-for-strength/
    It took me around 10 minutes to do this pose. It is very important to slowly inhale and exhale, being relaxed but also feel your back muscles contracted.


    I just want to ask you, will this pose help me build the BT1 Classic Arch?

    • Comment #2559

      Yoga is all about mastery. Mastery of each pose. If you figure out a solid yoga routine that truly works for you and your specific body type, as of now identified as a Body Type Two (BT2), meaning figuring out the best regime and order of poses focused on strengthening and fixing the vertebrae (posture) identified in your Quiz, then yes, unequivocally you can build the muscle anywhere in your body directly relative to your vertebrae, including the BT1 Classic Arch. It would be of further help if you also found a way to properly incorporate weightlifting.

      Mastery is no easy task. It takes real discipline, diligence, and follow-through. To really see results as you want, once you truly figure out the right yoga poses for you and your BT2, you would likely need to do them 4-5x per week, every week for a few months, no less.

      ---------------------------------

      According to Yoga Journal:

      “The Cobra Yoga Pose helps activate and strengthen the abs and back. Bhujangasana (Cobra Pose) is an invigorating backbend that can feel like an exciting journey. But if you tend to create most of the bend in your lower back, it can cause compression and pain, and excitement is quickly replaced by fear. Since the lower spine is naturally more flexible than the upper spine, it’s easy to overdo the arch there. Ideally, you work toward an even bend along the whole spine, including your neck. It helps if you learn to work carefully, making conscious choices each step of the way.

      To create an even, pain-free Cobra Pose, learn to engage your abdominals in the pose—they act as the guide rope that keeps you safe. The abdominals can support and protect your lower back while you reach for more opening in the upper back. Once your lower back is stable, you can focus on contracting your upper-back muscles and pressing your shoulder blades into your back to create space in the spine and open your chest. As long as you feel supported, you can keep going deeper, continuing to press your upper spine in toward the front of your chest and coiling—like a snake—into a big, healthy backbend.

      But the pose is also a powerful way to tone the abdominal muscles [which play symbiotically with the lower & mid vertebrae]: They get stretched as you move into the backbend and contracted as you control the movement and return to your starting point.”

      Further Benefits of Cobra Yoga Pose

      "Cobra Pose is best known for its ability to increase the flexibility of the spine. It stretches the chest while strengthening the spine and shoulders. It also helps to open the lungs, which is therapeutic for asthma. This pose also stimulates the abdominal organs, improving digestion.

      An energizing backbend, Cobra reduces stress and fatigue. It also firms and tones the shoulders, abdomen, and buttocks, and helps to ease the pain of sciatica. Traditional yoga texts claim the pose heals the body of disease and awakens Kundalini — the divine cosmic energy that brings forth self-realization."

  8. Comment #2619

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Yoga

    Duration: 0.25 hours

    Time of Day: Late Morning

    Name: Bridge Pose

    Intensity: Slightly Intense

    Hi Gnosis:

    Today I did the Bridge Yoga Pose (https://www.yogaoutlet.com/blogs/guides/how-to-do-bridge-pose-in-yoga) to help strengthen my lower back muscles (lumbar muscles) and stretch the neck, chest, and spine overall. But it is very important to do it carefully so you don’t injure your neck. It took me 10-12 minutes. I really enjoyed while doing the pose because it immediately relieves me from stress, back pain, or headache.

    I will definitely do it more often.



    Does strengthening my gluteal muscles also help in building the BT1 Classic Arch?

    • Comment #2623

      The sacrum is an outlying Classic Arch vertebra and, along with the ilium (in relation to the femur), is the origin of the gluteal muscles -- also called glutes -- which are a group of three muscles that make up the gluteal region commonly known as the buttocks. The three muscles are the gluteus maximus, gluteus medius, and gluteus minimus. As all the muscles in relation to the lower thoracic, lumbar, and sacrum vertebrae area play symbiotically relative to the BT1 Classic Arch and Dimples, strengthening the glutes will help strengthen your Classic Arch.

      The Bridge Yoga Pose is a good choice to stretch the chest, neck, spine, and hips as well as strengthen the muscles in the back, core abdominal, buttocks, and hamstrings. It can assist with relieving lower back pain. It also improves the circulation of blood while helping to alleviate stress.

  9. Comment #2690

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Yoga

    Duration: 0.25 hours

    Time of Day: Late-Afternoon

    Name: Marichi’s Pose

    Intensity: Slightly Intense

    Hi Gnosis!

    Today I did the Marichi’s Pose, which is apparently one of the most famous yoga poses. This pose stretched my core muscles and hopefully is going to increase my flexibility, and it doesn’t require too much effort and strength. I suggest it for anyone who needs to stretch their abdominal and lumbar muscles. It took me 10 minutes (5 min each side).
    On this site: (https://www.theinertia.com/health/yoga-poses-to-strengthen-your-abdominal-and-lower-back-muscles/ ) is perfectly explained step by step how should you do it.



    Strenghtening your core muscles also helps developing the wanted BT1 Classic Arch right? Maybe my daily yoga routine should include more Core strenghtening yoga excercises?

    • Comment #2694

      Yes, the main goal is for you to find the yoga poses that actually help strengthen your BT1 Classic Arch and posture, in general. In fact, posture is the real main factor here right along with building muscles/muscle mass and strengthening specific vertebra(e). No one can tell you what the best poses are for you to strengthen your BT1 Classic Arch, no less. You have to figure that out.

      There are many yoga poses; 84 asanas (poses). Many of the yoga poses help stretch and warm-up. Many more help strengthen and tone. Some are a combination of both. Which vertebrae and relative muscle(s) are more affected/benefited in terms of stretching, warming-up, toning, and/or strengthening is directly relative to the specific pose chosen.

      There are many online resources that try to help clarify (but they do not always get it right) if a pose is more beneficial for stretching and warming-up and which poses are more beneficial for strengthening and toning.

      For instance, If you do a Google Search for “Best Yoga Poses to Strengthen Lower Back” these results currently show on SERP 1:

      Yoga Poses for the Lower Back | Yoga Journal

      Yoga Poses To Strengthen Your Abdominal And Lower Back Muscles | The Inertia

      8 Yoga Poses To Strengthen Your Lower Back & Abs In Only 10 Minutes Per Day | GymGuider

      And so on.

      The Marichi’s Pose (Marichi literally means a ray of light, of the sun or moon), AKA Marichyasana III, helps to stretch your core and lower back muscles. It does not require a lot of strength, but it does help build some muscle and increases your flexibility all throughout your abdominals and up your spine as well as relieve lower backache/pain and stress.

      If yoga is not your thing, then try Calisthenics (Body Weight).