Yoga is not about contorting yourself into unthinkable poses. Yoga is about being focused, exploring your personal limits and trusting yourself – it’s about being harmonious and present. In the process of the exploration, you become stronger, increasingly peaceful and better prepared for your life. Being present is the opposite of multi-tasking – it means being focused on what you’re doing in the moment, without distraction. When we’re present, our bodies do whatever we ask of them. 

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I recently tried a few alternative styles of yoga that did away with all my preconceived notions about yoga. While my classes were offered by studios in New York, check with your local yoga studio to see whether it offers a creative spin on yoga. 

Aerial Vinyasa (Om Factory, New York City) This class incorporates orange silks that hang from the ceiling and stretch to about 9 feet in width. We wrapped the fabric around our wrists and legs to lift ourselves into traditional Vinyasa poses. While a certain amount of upper body strength is required, I was able to get into most of the elevated poses and leverage the silk to deepen floor postures like Downward Dog, Standing Split and Pigeon. Throughout the class, the instructor offered modifications for every level, so no one felt left out. Some moves I could do, and some I just couldn’t; my inner Cirque du Soleil performer hasn’t yet been cultivated. But I did find myself sweating and breathing hard! Plus, flying is fun! Om Factory also offers an intense hybrid of Vinyasa, boot camp drills and kickboxing techniques called Yoga Fight Club. 

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Trampoline Yoga (Shen Tao Studio, New York City) Remember how much fun it was to jump on a trampoline as a kid? Bill Hedberg, founder of Shen Tao Studio, developed this yoga practice using the rebound quality of the trampoline and breathing principles of Kundalini Yoga. The class focused on deep stretching using the trampoline for support. We progressed from sitting to kneeling to standing on the trampoline, where we kept our legs and core tight to bounce our way to the final stretching series, in which we used Shen Tao ladders to do upright and inverted stretches, lengthening our backs, sides and abs. It felt amazing. Physically, I felt looser and more limber, and mentally, I was able to trust that the trampoline would support my body and that my body would support me.

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Lotus Flow (Laughing Lotus Yoga, New York City and San Francisco) Grounded in the Vinyasa style, Lotus Flow offers a unique approach to power flow yoga. Influenced by the vibrant colors of India, the studio is painted in Crayola hues, with a huge mural of Ganesh (the Hindu god that removes obstacles from your path) adorning one wall. Ornate decor hangs from the ceiling, and you can visit the glitter bar to sprinkle yourself with glitter before class. This sets the tone for playful yoga, full of levity and dance-like movements. Several poses were new to me, like the Rainbow Warrior, which flowed from Peaceful Warrior into a low squat reminiscent of the fluid movements in the film Crouching Tiger, Hidden Dragon. Prince’s Purple Rain was even incorporated into the session. I’d give Lotus Flow two thumbs up for being a challenge and a “raise the roof” for being fun.  

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LaughterYoga (YogaLaff, New York City) At YogaLaff in NYC, Vishwa Prakana is among a handful of certified master trainers of laughter yoga and has created a welcoming environment where students are guided through a series of yoga poses designed to induce laughter, which exercises the facial muscles, diaphragm and intercostals muscles. Research shows that a good giggle fit reduces cortisol (the body’s stress hormone), lowers blood pressure and increases blood flow. Laughter yoga exists all over the world; there are over 5,000 laughter clubs internationally and approximately 400 in the U.S. Visit LaughterYoga.org to find one near you, then grab your friends for an unforgettable yoga session.

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How I Learned to Love Fitness 

ABOUT THE AUTHOR: Zovig Garboushian is the Director of Business Development for Veria Living, a Certified Image Consultant for women, a blogger and a healthy lifestyle enthusiast. She lives to help other women find beauty in themselves and their lives through full self-expression, personal style, physical health and mental awareness. Zovig has worked for other healthy lifestyle publications, such as Health and Men’s Health magazines and is the owner of SoZo Image & Style. She’s a regular at yoga, indoor cycling and boot camp; lives in Brooklyn, NY and strives to always abide by the “Don’t think, just do” mantra. Follow her on Twitter at @sozo_image

General Benefits of Yoga for Kids

Through yoga, kids can improve their body and mind connection. Your child will grow up to be conscious of his or her health and general wellbeing. Living a healthy lifestyle, when learned at an early age, offers many advantages. Who doesn’t want a healthy and fit kid?

When a child is into yoga, he or she is taught to see the light and beauty from within. Your child will become more confident and develop the needed skills to achieve overall wellness and optimum health.

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The Specifics

Food alone can’t provide the body with all its essential nutrients. Yoga – along with a balanced diet – is good for the mind, body and spirit.

• Mind: Yoga clears and calms the mind and is a stress and tension reliever. Practicing enhances attention span, focus and concentration, and stimulates responsiveness. It promotes memory, expands creativity, and makes you more mindful in your words, actions and thoughts. Yoga also balances energy.
• Body: As a fitness activity, yoga aids in neuromuscular and vestibular system development and contributes to a flexible and strong body. It enhances coordination, awareness, and body balance while also improving posture by developing core strength. Yoga nurtures a strong immune system and improves bowel movement, circulation and digestion. People who practice yoga enjoy better sleep and relaxation.
• Spirit: Developing your yoga skills builds self-esteem and confidence because it supports emotional intelligence and character development. Practicing in a group setting enhances social interaction and team skills. Children learn about self-control and discipline while upholding self-expression and individuality. Yoga inspires self-respect and respect for others and it encourages environmental and social awareness.

Yoga is especially helpful for children with developmental disorders like Down syndrome, cerebral palsy and autism. Even kids with ADHD and other learning disabilities have found great success in yoga.

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Children posses one major advantage over adults in their yoga practice – they are much more flexible! So learning the poses and yoga techniques will be easy and fun. Before you decide on a yoga class, check on the instructor’s related background and knowledge.

You can help your children achieve their dreams through yoga. And remember – it’s great for adults, too. If you are stressed or prone to anxiety and depression, consider taking yoga lessons.

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ABOUT THE AUTHOR: Colin Zauner is a former collegiate athlete and a health & fitness enthusiast who writes on topics such as diet reviews, exercise, general health, nutrition and food delivery for www.dietbrandreviews.com.

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One day I took a spin class and fell in love with the music, energy and, of course, instructor. Let’s just say – spin was my gateway drug. I started experimenting with different classes and working out with friends. I planned dates for early workouts with my favorite ladies and realized I felt more confident with another person by my side.

I felt fearless on the free weights floor and started trying everything from yoga to Samurai sword technique classes. I was actually having fun! I was laughing while sweating and working harder when we were together. Soon my friends started coming to me for information on workouts, what to eat, and even what to wear to the gym.

Now I work out six times a week – it’s part of my life, not a ‘have to do.’ I book fitness vacations instead resort getaways.People say to me all the time, “You’re so healthy!” and I revel in it. I have a community of friends at the fitness studios and working out has become my hobby. 

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I no longer care how I look. My fitness is about me and no longer about what others think of me. If I lose my balance in a yoga pose, I giggle. I never thought I’d be running 5miles or riding front row in back-to-back 45-minute spin classes. But here I am – certainly not perfect, but fit, healthy and having fun.

I look back at my story of “I’m not an athlete” as just that – a story. Being fit or athletic isn’t about killing myself or looking a certain way. It’s about showing up, doing the work, and having fun.

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ABOUT THE AUTHOR:

Zovig Garboushian is the Director of Business Development for Veria Living, a Certified Image Consultant for women, blogger, and healthy lifestyle enthusiast. She lives to help other women find beauty in themselves and their lives through full self-expression, personal style, physical health and mental awareness. Zovig has worked for other healthy lifestyle publications such as Health and Men’s Health magazines and is the owner of SoZo Image & Style. She’s a regular at yoga, indoor 
cycling, boot camp, lives in Brooklyn, NY and strives to always abide by the “Don’t think, just do” mantra. Follow her on Twitter at @sozo_image

Whether you are brand new to yoga or a seasoned practitioner, it is always good to know the basic guidelines of what to do in yoga class. The

2. Work on your inner (and outer) silence. Meeting up with friends at yoga class is great, however do not use it as time to catch up on the latest gossip, save the chatting for after class. As mentioned before, some people like to meditate before class, so out of respect for your fellow yogis, keep the talking to a minimum and always at a low whisper.

3. Be mindful of personal space. Always be aware of your surroundings and personal well-being. There are times when your yoga mat will be inches away from you neighbor, try to keep the space between the two mats clear. If you have props or personal items, keep them either in front or behind you.

4. Manage body odor. Personal hygiene is also very important, sweating will happen – make sure you have a towel nearby and deodorant is always good.

5. Mind your breath. Try to avoid eating stinky foods, as there is a lot of deep breathing in yoga.

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6. Communication is key. Yoga instructors are there for you, always keep the line of communication between you and your teacher clear. Let them know if you have any injuries at all, maybe you have a sore neck from sleeping on the wrong side, whatever may be always let your teacher know. Many teachers do hands on adjustments in their classes (myself included), if that makes you uncomfortable let your teacher know, he/she won’t be offended.

7. Be thoughtful. 
Every teacher wants their students to have the best experience throughout the whole class, but if for any reason you need to leave early, let the teacher know, and be as discreet as possible when packing up and leaving the studio.

Now that you are in the know, you’re ready for yoga class. Always approach class with an open mind and don’t take it too seriously. Just have fun and enjoy your time on the mat!      

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About the Author: Michele Lauren went from interior design to yoga instruction in New York City. She teaches both Ashtanga and Power Vinyasa classes. Michele says yoga gives her an overwhelming sense of joy and she feels lucky to be able to share it with others. She brings her background in design to bear on her yoga instruction by creating innovative transitions between each asana.  Michele is an Emissary for YogaStage, Ambassador of Juil Footwear and a columnist for Origin Magazine.  Visit her website YogaIsForMe.com or follow her on twitter at @yoga_michele.

1) Filtered Water Bottle  The number one rule in exercise is to stay hydrated. I’m not an advocate of drinking out of public fountains, therefore I strongly suggest getting a filtered water bottle. It’s a great way to save money, stay hydrated and help the earth. Water is often contaminated with thousands of chemicals and pollutants like chlorine and clostridium (known to cause diarrhea if ingested), therefore having a filtered water bottle helps minimize the risk of sickness due to contaminated drinking water. Regardless of what exercises you attempt, make sure that you are properly hydrated. Dehydration increases your body temperature, thickens your blood, raises your heart rate and decreases your cognitive thought process. It is also one of the leading causes of hospitalizations from exercise.    

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2) Proper Fitness Attire What you wear to workout in can be as important as the workout itself. Ideally, you want to wear clothing that is comfortable and that allows full range of motion. Yoga pants, sweatpants, basketball shorts, tank tops and t-shirts are all great items to carry with you. That way no matter where or when your workout takes place, you’ll be prepared. Avoid clothing like denim, khakis and dress slacks. (Yes, I’ve witnessed people workout in dress slacks.) They restrict movement, which leads to improper form and increased risk of injury. Your attire is not limited to just pants and shirts. Shoes are also a very important part of your overall fitness attire. Don’t go to the track for a last minute jog in work boots because you left your running shoes home. Proper shoes are a must-have at all times. I suggest basketball sneakers because they tend to be comfortable and also give your ankles support. The last thing you want to do is twist your ankle because your shoes didn’t offer much support.

3) iPod/MP3 Player Over the past few decades many studies have been conducted to decipher the connection between exercise and music. The general conclusion is that listening to music while exercising helps to increase brain function, and allows the individual to exercise more effectively and efficiently. Since our brains have to sort out tones, sequence sounds and adjust to timing, it causes an influx of activity in the frontal lobe which is the most dopamine-sensitive part of the brain. The frontal lobe is associated with motivation, planning and attention, all of which are needed and used during exercise. These feelings can also be altered, based on the mood the music gives off.

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4) Post-Workout Protein Drink  Immediately following your workout, your body begins the recovery process. Your body is working to repair and rebuild your muscles to be stronger and more equipped for your next challenge. During a workout you are tearing your muscle fibers (also known as myofibrils). The damage done to your myofibrils breaks down the protein within them, causing the amino acids stored in your muscles to be used and consumed as energy while working out. By consuming a protein drink within 30 minutes after your workout, you are replacing the amino acids in your muscles, aiding in your bodies recovery. It is very important to replace the depleted amino acids as well as other essential vitamins that have been used during your workout. By doing so you are speeding your body's recovery process, limiting muscles soreness and feeding your muscles what they need in order to grow.

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5) Heart Rate Monitor or Watch It is essential to keep track of your heart rate during exercise. Your heart rate can determine how intense your exercise is and whether you are under-training or over-training. It is imperative to stay within your target heart rate to ensure a safe and effective workout. Your target heart rate is a percentage of your maximum heart rate (beats per minute) that you should never exceed during a workout. The American Heart Association recommends a target heart rate of approximately 50-85% of your maximum heart for a healthy person and no more than 50% of your maximum heart rate if you are normally sedentary, unhealthy or new to exercise. An easy way to determine your maximum heart rate is to use the age-predicted Max HR Formula:

Women: 226-your age= Age Predicted Max HR
Men: 220-your age=Age Predicted Max HR

It is very important to be prepared when it’s time to work out. This list of essentials should help to keep you motivated and ready for whatever challenges you may face during your next workout. Remember, a key ingredient to successful training is a well-equipped trainee.

What's in your gym bag? Add your comments below!

About the Author: Quentin Vennie is an ACE Certified Personal Trainer and founder of Life-Fx Training LLC in Baltimore, MD. As an avid student of Yoga and Pilates nearing the completion of his Mind/Body Specialist Certification, he continues to broaden his practice of holistic wellness focusing on weight loss, weight management, nutrition and relaxation. In addition to training, he regularly participates in speaking engagements, conferences and health fairs in the Baltimore Metropolitan Area. Quentin will be taking his 200 Hour Registered Yoga Teacher training in July of 2013, with plans to expand his vision and approach to holistic living.

1. DO eat the highest quality food possible. That may sound like a given, but it’s rarely as easy as it seems. By high-quality food, I mean food with the most nutrition, the least amount of adulterants, and as fresh as possible. Try to eat mostly organic food, as it is usually higher in nutrition and less contaminated. This applies particularly to meat and dairy products, which are often loaded with hormones, steroids, antibiotics and pesticides.
2. DO eat close to the ground. Eat your food as close to its natural state as possible. This means fresh, simply prepared and even raw from time to time. The less processed your food, the more likely you are to get all of the nutrients available in the food. Cooking, processing and packaging all degrade the nutritional power of your food.
3. DO eat breakfast every day. There is overwhelming evidence pointing to breakfast as the most important meal in terms of weight loss. People who eat breakfast every day are much more likely to lose weight and keep it off.
4. DO make lean protein your priority. Protein is from the Greek word protos, meaning “first.” Protein is the primary building block for hormones, neurotransmitters, and your immune and detoxification systems.  And by the way, the protein rule applies to breakfast as well.
5. DO make your diet about color and variety. And by color, I do not mean white and brown. I am talking color—red, yellow, orange, green and purple. This means fruits and vegetables. These foods contain the antioxidants and phytonutrients that are crucial for heart health, brain function, keen vision and more. You need them. And make sure to eat a variety of foods. Not only does eating variety help one avoid food sensitivities, there is an old Chinese adage that says for every food you add to your diet, you add 100 days to your life.

1. DON’T keep “empty” foods, foods with little or no nutritional value, in the house. No one is perfect—almost everyone eats some empty foods every now and then. However, if there are no empty foods in your pantry, the less likely you are to eat them. If you have to get out of the house to indulge your cravings for the brown, white, empty foods, at least you’ll have to inconvenience yourself to eat them. Don’t make it easy on yourself.
2. DON’T eat it if it’s not food. If it comes in a package, it is probably processed to the point of being bereft of nutrition. Read the label of any packaged food: if it contains something you have never heard of or can’t pronounce, it’s probably just empty calories rather than food, so avoid it.
3. DON’T wait until you get ravenous. If you wait until you are starving to eat, you will lose the ability to choose wisely. If cheap, empty calories are available, your subconscious brain will lead you right to them, and your face will be stuffed with empty food before you realize it. Always have a nutritious snack or meal nearby in case of emergencies. You have to plan and prepare.
4. DON’T eat out. First, eating out gives you a warped perspective on portion sizes. In an effort to seemingly give you more for your money, restaurants are serving up larger portions—usually of the processed, white, brown, empty foods. Also, you cannot know the quality of the food you are eating. Besides—eating at home is cheaper.
5. DON’T  “stay off the horse” when you get thrown. Everyone chooses poorly at some point. But some people use that as an excuse to give up. They start out saying I messed up, but I’ll get back on the program on Monday, next week, after the holidays. Usually they don’t get back on the program at all. I always say that you are only one meal or one workout away from being on track—the next one. If you fall off, learn from your mistake and get back on that horse!

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Tip #1: No two bodies are the same. Discover Your Ideal Weight: First Steps For Getting Fit

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Warm-Up!
If possible, exercise should be included for the wheelchair-bound on a daily basis, or at least five times a week. The routine should always begin with stretching or warm-up exercises in order to avoid injury. A good way to stretch is to raise the arms over the head. Next, pull one arm close to the body with the other arm and repeat on the other side. Another stretch involves sitting up straight, raising the hands to the air, and locking the fingers together while taking a deep breath. It's essential to avoid injuries to the arms in order to maintain mobility. Once the body feels limber, after at least five minutes of stretching, it's time to get started with a variety of exercises.

Strength Training
Resistance bands provide an effective form of physical activity for those who are in a wheelchair. They are available in a variety of lengths. They can be attached to the wheelchair, a door, or any stationary object to allow the individual to do bicep curl exercises. Strength can be gained when the arms are raised over the head. A band can be pulled across the body to the shoulders. The arms can also be brought out to the sides. A variety of exercises will strengthen different areas on the arms, toning the upper body as well. However, a person needs to listen to his or her body, gradually increasing repetitions or the level of difficulty. If there is pain, it is time to ease up. While strained muscles are a nuisance for anyone, for the individual in a wheelchair, it can mean being unable to get around. Hand-held weights can be used as well. Push-ups in the chair are another possibility, using the handles of the chair to lift the body up out of the seat and back down again. The wheelchair should always be in the locked position for any of these exercises. The amount of repetitions can be increased as strength builds.

Cardio
Cardiovascular exercise is important as well. The best way to get this type of exercise is through group activities, such as football, basketball, and tennis. The internet and local medical facilities can provide information on where group sports are held for individuals in a wheelchair. Taking a spin around the neighborhood or through the park is another way to get cardiovascular exercise, increasing the distance and speed as fitness levels improve.

Cool Down 
They say that warming up is as important as cooling down. These exercises are essential in letting your body know that you are about to end your routine. It is important to do another five minutes of stretching the arms at the end of the activity in order to avoid any injuries.

There is definitely no shortage in the amount of exercises you can make and mix-up even when you are in a wheelchair. It just takes a little creativity in order to get the work-out we need on a daily basis.

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About the Author:
Naomi Esterly is a stay-at-home mom to two rambunctious, yet adorable, little boys and a newborn baby girl.  In her spare time she balances writing freelance for 1800Wheelchair.Com and coaching her community’s little league. 

YOGA SUTRA NOW WITH JAI SUGRIM: 7-8AM EST
Certified Jivamukti Yoga teacher Jai Sugrim combines physical asana practice with a master class in understanding the origins of every pose, movement, breathing technique, meditative focus, nutritional habit and thought process. Watch a sneak peek.


ROCK YOUR YOGA WITH SADIE NARDINI: 8-9AM EST

Sadie Nardini brings her cool, accessible teaching style, down-to-earth yoga tips and centered-living tools to a yoga series like no other. This daily morning show combines everyday yoga practice, alignment tips, solutions for common ailments, nutrition tips and action steps to bring the yoga lifestyle to everyday living. Watch a sneak peek.


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1. Incorporate Body Weight Exercises In Your Cardio Routine. I can’t tell you how many people I see spend 2 hours on the treadmill or elliptical and then leave the gym feeling a sense of accomplishment. Yes, it’s great that you just ran 4 miles and burned 600 calories, but once your heart rate goes back to normal so does your metabolism. As a result as soon as you eat, the calories you just burned have now returned. The key to maximizing the total calories you burn is to continue burning calories well after you exercise. To do so, you have to increase your RMR (Resting Metabolic Rate). By incorporating simple body weight exercises like Squats, Lunges, Push-Ups and Pull-Ups, you are burning more calories for longer periods throughout the day.
2. Don’t Be Afraid to Add A Little Resistance. Resistance training can be done in multiple ways; body weight, resistance tubes/bands, or weights. The key is to train within the parameters you’ve set for your weight/fitness goal, while gradually increasing the resistance over time (my recommendation is every 2-4 weeks). For example, to add some additional resistance to your squats, hold a 10lb dumbbell in each hand, keeping your arms down at your sides and perform your squats. The dumbbells account for an extra 20lbs of added resistance, causing your legs to work harder while performing the exercise. When losing weight your goal should not only be to decrease your body fat percentage, but to replace that fat with muscle.  Without stronger muscles you may be on your way to an injury and not even know it. How does 2 hours on the treadmill sound now?
3. Discover Interval Training. Interval training is one of the most effective “heart healthy” exercise methods. It involves periods of high intensity exercises coupled with periods of low intensity exercises, completed at different time intervals (Hence the name). You can do a variety of exercises for Interval Training, for example; if you’re using the treadmill, set the speed to about 3.0 for 30 seconds, then increase the speed to 7.5 for 30 seconds and repeat for 10 minutes straight. Then move on to something else, using the same intensity and time interval methods. The benefits of Interval Training include an increase in cardiovascular effectiveness as well as lactate threshold enhancement (when your muscles begin to fatigue due to lactic acid build-up in your muscles). It allows you to push your body from an aerobic state to an anaerobic state, while providing just enough recovery time for muscular and cardiovascular development.
4. Shock Your Body To Avoid a Plateau. The worst thing you can do in your exercise regimen is to do the same thing over and over. This is of utmost importance in any exercise regimen if you want results. The harsh reality about the human body is that it’s stubborn. It doesn’t feel the need to change once it has become accustomed to its current state. In order for you to avoid the dreaded ‘plateau’, you have to switch it up and shock your body into changing. For example, in addition to your traditional routine, incorporate one minute of air squats followed by a 30 second interval of burpees. My personal rule of thumb is to change your exercises every 4-6 weeks. Even if you do some of the same exercises, do them in a different order; do something different to shake things up a little bit.
5. Rest. This is the most neglected and misunderstood step in a successful workout plan. You need to rest! There’s no other way to say it. Your body does all of its work when you are resting. When you’re sick, your doctor says “take this medicine and get some rest”. The same rules apply. You’re actually tearing down your muscles in the gym and your body is rebuilding those muscles while you’re asleep. The rule of thumb is to get at least 6-8 hours of sleep per night and never work the same body part more than once in a 48 hour period, with the exception of your abs (you can work abs every other day). It doesn’t matter how much you work out, or how many hours you spend in the gym. You’ll never accomplish your health/fitness goal if you don’t spend enough time resting and recovering.

Follow these 5 simple steps and and watch your body change. Indulge in the idea of becoming healthier; Bask in the glory of your amazing flat stomach or take a walk on the beach and be confident, knowing that people are looking at you in complete admiration. The way your body looks is a reflection of how you treat it. Treat it like a rock, it’ll have no appeal; treat it like a diamond and it’ll be unforgettable.

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About The Author

Quentin Vennie is an ACE Certified Personal Trainer specializing in weight loss, weight management, strength/conditioning and mass building. He started training his family and friends for the love of it, until his work took on a life of it’s own. Only a few months after acquiring his certification, he started his own Personal Training Company, Life-Fx Training LLC. and has been transforming lives ever since. Quentin is in the process of opening the first Life-Fx Training Studio in Baltimore, MD. and continues to participate in speaking engagements, conferences and health fairs, spreading the word on the importance of health and fitness. For more information visit Life Fx Training.

It’s Not Stretching the Truth: Yoga is Great for Weight Loss

Yoga for weight loss works in several ways. First all those stretching and postures aren’t just about flexibility. They build core strength. They push your body aerobically and burn calories. And yoga helps reduce stress. High levels of stress are linked to weight gain. This is because when you are stressed your body produces the hormone cortisol. Too much cortisol can slow your metabolism, causing weight gain. And it can make dieting more difficult.

Origins of Yoga

Yoga originated not as a form of exercise, but as a spiritual practice. According to Sankhya Philosophy, the word yoga means separation (disunion, viyoga) of spirit from matter. It is heavily tied to the teachings of Hindu philosophy as a form of meditation that will free the body from suffering.

Yoga is very ancient: some forms of yoga practice were probably prevalent in India as early as 3,000 BCE. By 800 BCE, the beginnings of the Yoga system were starting to be formalized in the Upanisads, the philosophical texts that are the foundation of the Hindu religion.

Yoga came to the west in the mid 19th century along with other aspects of Hindu philosophy. The first Hindu teacher to actively teach yoga to a western audience was Swami Vivekananda, who toured Europe and the United States in the 1890s. At that time, yoga was not merely a form of aerobic exercise but a spiritual practice that included exercises to help concentration. Today, in the west, some schools of yoga will include aspects of this spiritual philosophy, but most teach it as a form of aerobic exercise only.

What exactly is yoga?

There are many different forms of yoga, such as hatha, Bikram, Ashtanga. Each use exercise as a way of becoming more grounded and building core strength.  Each use breath techniques to center body and mind.

Why it helps weight loss?

1. Yoga increases the metabolism – the different poses and stretches of yoga can stimulate the metabolism of the body. One effect of yoga is to increase the energy flow inside the body. The many poses of yoga, such as Downward Dog or Tree Pose, require strength, flexibility and balance. Like any form of exercise, this increases the metabolism and burns calories.
2. Yoga improves strength  – the poses in yoga are not easy. While beginners will start with easier poses, they become more challenging as they advance. These poses require balance and strength, and have been honed for hundreds of years to release any underlying tension in the body.
3. Yoga reduces stress - Stress and weight gain are often linked. When the body is stressed, it produces the hormone cortisol. Too much cortisol can slow your metabolism, increasing weight gain.

Other benefits

1. Helps mental clarity – the yoga poses are specially designed to help the flow of energy in the body. By providing some grounding and releasing tension, they help center body and mind.
2. Positive energy - because yoga originated from a religious practice, some forms retain these spiritual underpinnings. Yoga is based on the principles of compassion for others and calm wisdom.
3. Increases Flexibility –The positions and stretches that yoga uses are designed to exercise the different muscle groups and internal organs. It is designed to help the overall health of the body, to release tension, and tone muscles and build core strength.
4. Yoga boosts endorphins - Like all forms of exercise, yoga boosts your endorphins, chemicals in the brain that cause a sense of wellbeing.

Precautions

1. No alcohol - Yoga is physically demanding and requires absolute focus. Alcohol will likely affect your concentration, and dulls feelings of pain. For this reason, it could significantly increase the risk of injury.
2. Tell your teacher about any existing health problems. People with health problems should inform their instructor of their condition before doing yoga. Yoga involves some very intense and demanding positions. Like any workout, it increases the heart rate. It is best to inform the instructor about any medical condition to be sure that the instructor will have special guidelines for these individuals to avoid complications.       
3. No heavy perfume. Wearing perfume before a yoga session may irritate the nasal passages of those who are also in the class.

Yoga for weight loss is not necessarily the quickest form of weight loss. However, it can help reduce stress, and increased stress has been linked to weight gain. Yoga is a form of aerobic exercise that can provide an excellent workout. In addition, there are many other benefits, such as improved flexibility, mental clarity and the centering of body and mind.

What’s Your Starting Point?
From least intensity to most intensity:

RPR: Rehab/Post Rehab. You have suffered some type of injury, trauma or breakdown of body tissues that may or may not have required surgery. While the underlying problem MAY have resolved, there has been no real effort made to bring the tissues (or the body as a whole) back to any level of strength. Your daily activities and life are affected and compromised by this problem.
ADL: Activities of Daily Living. You are healthy and live a normal life, but you haven’t done any dedicated exercise in the past 12-18 months.
GF: General Fitness. You have done some specific, dedicated exercise in the past 12-18 months. It might not have been anything like seen on weight-loss reality shows, but it was specific and dedicated.
SPG: Specific Physical Goals. You have gone beyond a typical exercise routine. At some point in the last 18 months, you’ve also dedicated yourself to weight loss or fat loss or some other physical goal, such as running or riding a bike for a certain distance or lifting a particular amount of weight.
AA: Athletic Achievement. You have trained to compete in some athletic endeavor in the past 12-18 months.

Here’s the twist: Now that you have figured out where you’re at, you’ll start at the level just below. That way you can bring your body back to the level you were at when you were at your peak in the past 12-18 months. This might seem like a step back, but it’s not: Starting a little easier than you think is appropriate will never hurt you, and you can progress quickly. And if you’ve misjudged a little, at least you’ve erred on the side of safety. You have plenty of time!

By way of example, here are some ideas on places to start and where I would rank them.

Walking. People in the GF or ADL categories should start here. It might seem a little slow, but walking is good for you. If you want to figure out why the human body is built the way it is, get up and walk—you will have your answer. People in the RPR category may want to get cleared by their doctor first, depending on their condition.
Home activities. Cleaning the house, walking the dog, home repairs, landscaping, gardening and the like are all ways get active. They are especially good for people starting in the GF, SPG or ADL categories. Even the RPR folks have to take care of the house. Studies show this kind of activity makes a marked difference in one’s health!
Recreational activities. Jogging, cycling, soccer, softball, golf and the like are all good activities that you can do in small groups or by yourself. These are appropriate for GF, SPG, and AA folks. People in the RPR and ADL categories might find these activities too intense to do for long periods of time.
Specific interest activities. Yoga, Pilates, martial arts, kickboxing, ballet, hip-hop dance, rock climbing—the list goes on. Some of these are appropriate far all levels, even the RPR folks (yoga, pilates), while others, like rock climbing or martial arts, may be for the SPG and AA folks only.
Gym activities. I put this in a separate category simply to illustrate how many other ways there are to start exercising without hitting the gym. The gym has something to offer people at any fitness level, but it is not for everyone. It’s a great place to start, but not the only place!

S.M.A.R.T. Goals
Now that you’ve figured out where you are fitness-wise, and where you might start, let’s figure out where you are going. That means setting some goals. Here is the S.M.A.R.T. goal system I learned from Peter and Lorna Francis, and I think it will help you.

S - Specific goals. The more specific your goals, the easier it is to reach them. “I want to get in shape” is a general goal. “I want a smaller waist, thinner thighs, and a stronger upper body” are specific goals. The more specific the goal, the less likely you are to let yourself off the hook when it comes to reaching them.
M - Measurable goals. Your goals must be measurable. Think of the difference between saying “I want to lose weight” versus “I want to lose 20 pounds.” With a measurable goal, there is a number to measure success. As “The World’s Greatest Strength Coach” says: that which is measured IMPROVES.
A - Action-oriented goals. Your goals must call you to action. For example, saying you want to eat right IS NOT an action goal. Saying you will eat breakfast every day and eat 6 servings of fruit and vegetables every day IS an action goal.
R - Realistic goals. If you have gained 50 pounds in the last year, setting a goal of losing it in 3 months is not realistic. This may be the most important aspect of goal setting, because unrealistic goals set you up for failure. Failure leads to apathy, resignation and acceptance of your current state as all there is. Be real with yourself.
T - Timetable Goals. Set a realistic, concrete timeline for your goals. “Someday” is not on any calendar I have ever seen.

Get F.I.T.T.R, Stay F.I.T.T.R.!
The great Dr. Kenneth Cooper says fitness retained is easier that fitness regained. Great words of wisdom. Let me go one step further is explaining how fitness is attained. Here is a basic primer using the time-tested F.I.T.T.R principle.

Frequency. This is how often you apply a specific “stress” to the body. Yes, exercise is controlled, dedicated and specific stress to the body for the purpose of causing the body to adapt and change. Frequency is usually measured in the number of times per week. More frequency is correlated with greater and faster results, but only to a point. More IS NOT better beyond a certain level.
Intensity. Intensity is not how “intense” or “hard” a workout is. Intensity refers to the amount of work done compared to the amount of work possible. For cardiovascular training, it is usually measured in a percentage of your maximum heart rate. For strength training, it is usually measured in a percentage of your one repetition maximum resistance for a particular exercise.
Time. How much time did you spend jogging? How much time did you spend lifting weights? (Technically, it is time under tension that counts, which, like time jogging, is also known as volume. Standing around shooting the breeze with your friends IS NOT time under tension.)
Type. For the beginner, this is a simple concept. Cardio or weights? The first is aerobic in nature, while the second is anaerobic. That is what allows some people to do both on the same day.
Rest. How much time between sessions do I need for my body to recover and improve? Remember this: you don’t improve during a workout, you improve when you rest between workouts. No rest? No improvement!

These principles relate to each other. The more intense a workout, the less time it should take, the less frequent it should be and the more rest it is recommended. (And vice-versa.) The type is also a relating factor. Cardio can be done more frequently that weight training (usually) but you need rest from both. Depending on your goals, high intensity workouts may not ever be necessary for you. In the end, you have to have goals and listen to your body.

Now, go back and review your goals in light of this info. I’m guessing they have changed a little. When in doubt, err on the side of less. Remember, if you start out with too much F.I.T. you may get hurt, and then you are nowhere. But if the workouts are too easy, you can always advance quickly.

5 Tips to Get You There
Let me offer 5 tips that will increase your chances for success:

1. Learn the difference between pain and injury. Any exercise that produces results will involve discomfort and sore muscles. Remember what I said about exercise being stress? As time goes by you will learn that pain can and should be momentary. And if you follow some of the rules I have outlined above, you will reduce your risk of injury significantly.
2. Train smarter, not harder. You don’t always have to train to the point of pain and exhaustion, depending upon your goals. Even the most advanced exerciser has to pick and choose when to go hard and when to back off. Sometimes it’s best to train at the same intensity, just do less time.
3. The 1% solution: In order to make progress, your body must be forced to adapt. One way to ensure continued adaptation is the 1% solution. It’s simple—try to do 1% more each time you exercise. If you exercise 3-4 times a week, you can see how that will add up over a year or two.
4. No TRAIN, no GAIN. Exercise is not like money—you can’t exercise really hard for a couple of years and live off of it for the next three. After about 100 hours of inactivity, your level of fitness starts to decrease.
5. Partner up. Finding a partner to train with is one of the best ways to stick with it. If your partner is counting on you, it’s more likely you will not let them—or yourself—down. And, it’s just more fun when someone else is there to motivate you!

Whatever exercise you choose, choose to start today—and good luck!

Kurt Chacon is a personal trainer and host of The First Step on Veria HD. His email address is coach@kurtchacon.com. Have a fitness question for Kurt? Email him, and maybe he’ll answer it in his next blog post!

Yoga Month Playlist 2012

It's no secret - we all want it. It's plastered on every magazine cover, displayed in movies and TV shows. It’s exposed at beaches, pools, parks, etc. It's admired by men and women alike, yet it's one of the hardest things to get; a flat stomach. For most people, the abdominal area (midsection) seems to be the most difficult place to lose weight. I get asked all the time, "why is it so hard to lose my belly fat?” Well, the answer is simpler than you think. Here are 3 steps to burning belly fat and getting the flat stomach you've always wanted.

1) Abs develop in the kitchen, not the gym. The reason I made this #1 is because it’s the most important step in attaining a flatter stomach. I never recommend crash diets that you read about in magazines; I always suggest simple nutrition guidelines. There are plenty of foods that promote fat loss by boosting your metabolism naturally. For example, grapefruit is known to reduce insulin levels which assists your body in converting calories to energy. Nuts (peanuts, almonds, etc.) are low in calories and help you stay fuller longer, while increasing your resting metabolic rate. Whole grains are high in fiber and when consumed for breakfast, have been proven to reduce the amount of food you consume throughout the day. Eating vegetables, fruits and lean proteins like chicken and fish also aid in burning calories and provides your body the nutrients and energy it needs to lose the extra weight and build muscle. Eating smaller, healthier meals will keep your metabolism high and keep your caloric intake low.

2) Focus on full body workouts. There’s a rule in weight loss called ‘first to come, last to go’. Simply put, it describes where your body will burn fat first and where it will burn fat last. A lot of people tend to gain weight in their midsection first, ultimately making it the last place to lose it. Therefore, by making abdominal exercises your main priority you’re not getting yourself any closer to getting those sexy abs you want. Instead, focus on full body exercises and incorporate some type of cardio in every workout. Engage your core (tighten/flex your abs) in every exercise, from squats to bench press. Your core is like your bodies center of gravity. It’s used in practically every form of movement, so while working every muscle group your abs become the secondary muscle worked. As long as your engaging your core in every set of every exercise, your abs are working constantly. Abs are the one muscle group that can be worked everyday.

3) Drink Plenty of Water. This is one step that has slipped past many consumers throughout the years. Studies have shown that drinking two glasses of water before every meal will help you eat less and lose more weight. Water is helpful in boosting your metabolism, especially in the morning. It’s been said that drinking a glass of ice cold water as soon as you wake up causes your metabolism to jump-start itself. Drinking adequate amounts of water also keeps you hydrated which will ultimately keep you from indulging in high calorie, sugar-filled foods and beverages. Our bodies often confuse dehydration with hunger. So when you ‘feel’ hungry, you may actually be dehydrated. The next time you feel the urge to snack, try drinking a tall glass of cold water. If your hunger pains subside, not only have you prevented yourself from consuming unnecessary calories; but you’ve also given your metabolism a boost to continue burning the calories you ingested in your last meal. Also, try not to get caught up in the hoopla about water retention and excess water weight. As long as you maintain a strict exercise and eating schedule, you’ll seat that out in the gym.

Remember, the key to losing weight is the same as getting a flatter stomach. Limit your daily caloric intake, eat clean, drink plenty of water and exercise regularly. Those abs are waiting to be seen, but first you need to get rid of what is surrounding them. Once they come out to play, you’ll want to show them off to the world - so go for it!

About The Author

Quentin Vennie is an ACE Certified Personal Trainer specializing in weight loss, weight management, strength/conditioning and mass building. He started training his family and friends for the love of it, until his work took on a life of it’s own. Only a few months after acquiring his certification, he started his own Personal Training Company, Life-Fx Training LLC. and has been transforming lives ever since. Quentin is in the process of opening the first Life-Fx Training Studio in Baltimore, MD. and continues to participate in speaking engagements, conferences and health fairs, spreading the word on the importance of health and fitness. For more information visit Life Fx Training.

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Lotus Pose

Lotus pose, or Padmasana, is a cross-legged seated posture whose origins can be traced back to ancient India. Padmasana is one of the most important yoga poses, and its practice is recommended in conjunction with meditation and breathing exercises. This pose is good for the abdomen, spine and pelvis, and acts as a massage for the nerves of the lower body. Padmasana increases blood-flow throughout the body and tones all the major muscle groups.


Directions:

• Sit on the ground with your head and spine straight. Extend your legs forward with your heels touching.
• With the help of your hands, place your right foot on your left thigh and then your left foot on your right thigh.
• Try to touch your knees to the ground and turn the soles of your feet upwards.
• Touch the thumb of each hand to its index finger at the tips to form a circle. Keep the other three fingers straight.
• Rest your left hand on your left knee and your right hand on your right knee, palms facing upwards. Keep your arms straight at the elbows.
• Remain in this position with your eyes closed for about 1 minute.
• Repeat the above steps with your left foot placed on your right thigh and your right foot placed on your left thigh.

Half Lotus Pose

Half Lotus pose, or Ardha Padmasana, is a beginner's posture whose origins can be traced back to ancient India. Ardha Padmasana is one of the most important yoga postures, and its practice is recommended in conjunction with meditation and breathing exercises. This posture is good for the abdomen, spine and pelvis, and acts as a massage for the nerves in the lower body. Ardha Padmasana increases blood-flow throughout the body and tones all the major muscle groups.


Directions:

• Sit on the ground with your head and spine straight. Extend your legs forward with your heels touching.
• With the help of your hands, place your right foot on your left thigh with the sole facing upward.
• Bend your left leg and place it under your right leg so that your left sole is under the right thigh.
• Touch the thumb of each hand to its index finger at the tips to form a circle. Keep the other three fingers straight.
• Rest your left hand on your left knee and your right hand on your right knee, palms facing upwards. Keep your arms straight at the elbows.
• Remain in this position with your eyes closed for about 1 minute.
• Repeat the above steps with your left foot on your right thigh and your right foot under your left thigh.

Lion Pose

Practicing yoga daily increases blood flow throughout the body and can have energizing effects on anyone. We recommend doing a seated practice of the Lion Pose first thing in the morning to jumpstart the day. Lion Pose is an excellent exercise for the often neglected facial muscles, and can take years off your face if practiced daily.

See a picture of Lion Pose here.

Directions:

• Place a pillow on the floor and lower yourself into a kneeling position.
• Raise your buttocks and place your right foot on the thigh of your left leg.
• Squat on your heels and place your hands on your knees. Spread out your fingers.
• Inhale deeply, keeping your spine erect.
• Open your eyes and mouth as wide as possible while sticking out your tongue and chin. Feel the pose engage all of the muscles of your face.
• Exhale forcefully from your mouth, allowing sound to escape with your breath.
• Spread your fingers wide and point your fingertips upwards, tensing the muscles of your hands and wrists.
• Gaze at the tip of your nose.
• Hold the pose until you have fully exhaled, then sit back down into the original position.
• Repeat 3 times.

Hero Pose

• Start with your hands and knees on the floor. Keep your knees hip-width apart so that your thighs are parallel.
• Point your feet directly backward, not turning in or out.
• Sit between your feet by first supporting yourself with your hands and then slowly lowering your hips to the floor.
• Sit straight. Rest your hands in your thighs and close your eyes.
• Lift up and extend your chest, relaxing your shoulders back and down away from your ears. Then lift or lower your chin until your head feels perfectly balanced.
• Breathe deeply and sit quietly for at least a minute.

Downward-Facing Dog

This pose helps stretch out your back, legs and hands. It increases the strength, flexibility and energizes the whole body. With regular practice, it also improves digestion, relieves tension, and calms the mind (and by extension, the hairline!)



Directions:

• Come up onto the yoga mat on your hands and knees. Extend your elbows and relax your upper back between the shoulder blades.
• Exhale and lift your body up on your knees. Draw your back backwards from the pelvis, so that your arms and back form one line.
• Stretch your legs as if someone is pulling your legs and hips backwards from the top of your upper legs.
• Relax and let your head hang down. Stretch out your arms.
• Quietly breathe in and out through the belly.
• Stay in this pose 1 minute. Then exhale slowly, bending your knees to the floor. Rest.
• Take your time to work on making this stretch as deep and comfortable as possible.

1. Rabbit Pose

Stress can age you prematurely and deprive your skin of its natural healthy glow. The rabbit pose releases the tension in your back and shoulders all the way up to your neck and head, relieve the physical symptoms of stress.

Directions:

• Kneel down. Lower yourself slowly so that you are sitting on your lower legs and feet.
• Keeping your arms to the sides, lower your torso down to your thighs, and your head down towards the floor.
• Press your forehead lightly to your knees.
• Extend your arms backward and try to hold on to the base of your feet.
• Inhale deeply.
• Exhale as you gradually lift your hips.
• Keep your forehead as close as possible to your knees and the top of your head near the floor or mat.
• Contract your abdominal muscles and hold the pose for 5 seconds.
• Relax and repeat.

Note: You may want to cushion your head and knees with a folded towel.

2. Legs Up The Wall Pose

This pose is also known as Viparit Karani. It calms your senses, relieves swollen or cramped legs, and gently stretches the calves, back and neck. See a photo of this pose here.

Directions:

• Lie on the floor near a wall.
• Inhale and swing your legs up so that your heels are on the wall and your hips are supported against it.
• Lie back so that your head is lined up directly with the top of your spine. Your spine should extend in a straight line from the crown of the head to the tailbone.
• Exhale, bending your knees slightly.
• Inhale and place a small towel over your eyes. Keep them closed.
• Try to maintain the position for 5 to 10 minutes.
• Exhale and bend the knees completely, lower the heels down the wall and roll off to the right side. Lie on your side for a few breaths before coming up to sit upright, back against the wall.

Note: If you have any lower back or neck pain, fold a yoga mat or thick towel and place it under your back and neck.

3. Wind Release Pose

Pawanamuktasana, or Wind Release Pose, helps strengthen the core muscles while releasing pressure in the abdomen. This relaxing exercise is beneficial for women with abdominal pain, acid reflux and excess belly fat. Practicing this pose every day will help flatten your stomach and improve your mood. See a photo of this pose here.

Directions:

• Lie down flat on your back on a mat with your legs together and stretched out. Place your hands at your sides.
• Bend your right leg and grip it with both hands.
• Interlock your fingers and press your thigh against your abdomen.
• Raise your head and touch your nose to your knee.
• Breathe deeply for at least 5 breaths or 10-30 seconds.
• Release your leg.
• Repeat with left leg.
• Lastly, repeat with both legs, pressing your thighs hard against your abdomen.
• Breathe deeply, at least 5 breaths.
• Release, straighten your legs and relax.
  
  

4. Crocodile Pose

The Crocodile pose relaxes the muscles and relieves fatigue. It helps to reduce high blood pressure and stimulates the small intestine, which aids the digestive processes. See a photo of this pose here.

Directions:

• Lie flat on a yoga mat with your chin, chest and abdomen touching the ground.
• Stretch your legs, keeping them together, with your arms at your sides.
• Inhale and raise your trunk and head.
• Exhale and place both hands on opposite shoulders, grasping lightly.
• Do this in such a way that your folded elbows rest exactly above one another your forearms crossing the opposite upper arms.
• Inhale. Rest your forehead on your folded arms and dip your face in the space in between.
• Exhale, close your eyes and relax.
• Continue with abdominal breathing and maintain this position for as long as you comfortably can.

Finding time to work, exercise and spend time with your partner can be difficult at times. Especially for those with high stress jobs or juggling two full-time schedules.

Luckily, couples yoga is designed for a vigorous workout while opening up lines of non-verbal communication.  It allows a person to get the exercise needed while spending time with that special someone.  So next time you are in need of a workout, why not skip the solo expedition and take a couples yoga class instead?  

Couples Yoga: What Is It?

Couples yoga, also known as partner yoga, is a sequence of movements in which people partner up and do yoga poses or asana together.  Couples yoga helps connect you with your partner by touching and supporting each other as you both do the yoga moves.

You can do couples yoga with a stranger, friend or child, but couples yoga with your partner can be very intimate. This is a perfect bonding moment to share with someone who means a lot to you.

Like traditional yoga which is typically done alone, this type of yoga is used to relax your body, mind and soul. It strengthens your muscles, improves flexibility and it gives you and your partner the relaxation you both need. As it improves concentration, flexibility and core muscle strength, it can also help your sex life too.

Couples Yoga Versus Traditional Yoga

The main difference between traditional yoga and couples yoga is that couples yoga requires tandem pose sequences. Typically you can do yoga alone anywhere that is a quiet and secure while couples yoga requires you to have a partner in order to perform this kind of exercise successfully.

Some experts recommend couples yoga because of the proven healing power of touch. Just like doing traditional yoga it is all about independence and self-reliance, couples yoga supports building a good connection with your partner. Most people love couples yoga because it is a relaxing and fun way to be intimate outside of the bedroom.

Couples yoga can really help a relationship grow and improve. Couples yoga is about uniting postures and having an intimate connection to help your partner physically, emotionally and spiritually. While traditional yoga brings out self-awareness, couples yoga is about learning to read each other’s bodies and emotions. Couples yoga provides a unique way in interacting with your partner.

There are a number of postures and sequences designed for couples yoga. The important thing is that the same yoga moves are completed simultaneously. Couples yoga may involve positions not used in other forms of yoga.

Both traditional and couples yoga help to release stress and tension, but only couples yoga focuses on releasing negative tension between two persons and replacing it with positive energy. Couples yoga focuses on the individual as well as their relationship to the partnership.

Couples Yoga: Basic Poses

There are poses, which range in difficulty, but beginning with the basics is highly recommended. Injuring your partner will not help build the circle of trust!

Stretching and making your muscles flexible makes it easier for you and your partner to perform couples yoga move effectively. Following mild stretching, you and your partner may want to engage in the strengthening poses like those listed below:

• Double Tree: Double Tree looks like single tree except the partners are side by side and their arms are raised in a T-shape. Partners stand side-by-side, shoulders touching, and face the same direction. Place your outside leg (the leg furthest from your partner) on the upper inner thigh of your other leg. Wrap your inside arm around one another as if hugging. Take your outside arm and bring it toward your partner until your palms touch about chest height. Hands should resemble the Namaste hand position. This basic yoga pose requires both partners to relax and balance themselves by relying on the other for support.
• Double Standing Forward Bend: First you need to stand back to back with your partner. Then, bend at your waist as if to touch your feet. Next reach your hands towards your partner’s elbows or shoulders and your partner will also do the same. Keep your legs straight and your feet together as you do this position.
• Triple Hill: This time, both of you will face each other with feet apart. Raise your hands up high touching your partners’ palms. While keeping your palms together, slowly step backwards until both foreheads are touching. Spines should be arched down. Make sure to keep your abs engaged. After inhaling and exhaling, slowly put your arms down together and lean your chin towards your breast and do the breathing regime again.

Couples Yoga: Its Benefits

Couples yoga moves the focus of attention away from only mind and body to connection, trust and intimacy. Couples yoga benefits a relationship by building and strengthening a bond between two people. It could be a relationship with your wife, husband, lover your kid, your best friend or anyone you value deeply.

For with relationship issues, couples yoga can open a non-verbal line of communication and cooperation. Couple yoga builds connection and trust, so it enhances the spiritual and emotional aspects of a relationship. Couples yoga can be a healthy alternative for couples experiencing marital problems. If reconciliation is desired, this is a peaceful approach that focuses on the connection, healing and trust building. 

Like traditional yoga, couples yoga is great for releasing stress. Prolonged stress is a risk factor for many diseases and weakens the immune system. Couples yoga is a vigorous workout that if done correctly, will cause both partners to sweat. Sweating is beneficial in that it opens the pores, lowers the temperature of your internal organs, and releases toxins in the body.

Finding ways to release negative emotions is a healthy way to maintain a positive relationship. Pent up frustrations affect the relationship dynamic, your judgment and reduce intimacy. Couples yoga help your move beyond your daily frustrations into deeper connection and stronger, more beautiful bodies.

Couples Yoga: A Word of Caution

Couples yoga is recommended for most people who wish to help improve overall health. And while there are numerous benefits to couples yoga, there are also some risks. The first is the risk of physical injury.

A good yoga teacher will begin any work out with warm ups and stretching and end with cooling down and stretching. If it is your first time, especially with hot yoga, be careful not to strain your body. The heat from your sweat or the room may change your pain tolerance. If you have any pre-existing conditions or injuries it is extremely important that you inform your teacher before you begin.

Couples Yoga: Conclusion

Couples yoga opens up a new way of interacting and relating to a partner. This enhances relationships and builds lines of communication and trust. Couples yoga is usually done with a partner; however, it can be done with anyone –friend, child, relative – with whom you want to spend time.

Couples yoga is based on the same principles and posters of other forms of yoga. A rigorous and grounding workout, many of the benefits are the same. Like traditional yoga, couples yoga releases stress and tension while building and strengthening a relationship.

Couples yoga is about connecting physically to your partner. It requires trust and connection. So try to create the time to engage in this exercise to improve your own wellbeing and that of your partner and your relationship.

• About 40 percent of women who had experienced EIO and EISP had done so on more than 10 occasions.

• Most of the women in the EIO group reported feeling some degree of self-consciousness when exercising in public places, with about 20 percent reporting they could not control their experience.
• Most women reporting EIO said they were not fantasizing sexually or thinking about anyone they were attracted to during their experiences.Diverse types of physical exercise were associated with EIO and EISP. Of the EIO group, 51.4 percent reported experiencing an orgasm in connection with abdominal exercises within the previous 90 days. Others reported experiencing orgasm in connection to such exercises as weight lifting (26.5 percent), yoga (20 percent), bicycling (15.8), running (13.2 percent) and walking/hiking (9.6 percent).

• In open-ended responses, ab exercises were particularly associated with the "captain's chair," which consists of a rack with padded arm rests and back support that allows the legs to hang free. The goal is to repeatedly lift the knees toward the chest or toward a 90-degree angle with the body.

• Jeremy Lin Does Yoga
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• USA National Yoga Championshop 2012 - Result

1. Afton Carraway, Florida 69.4
2. Emily Carpenter, Colorado 66.6
3. Ayanna Brown, Indiana 62.3

1. Jared McCaan, New York 63.4
2. Zeb Homison, Pennsylvania 63
3. James Gossett ,Texas 62.5

• Increase Energy Levels
• Replace Electrolytes
• Assist in Weight Loss
• Alkalize the Body
• Relieve Achy Joints
• Boost Immune System
• Balance Blood Sugar Levels
• Promote Mental Acuity
• Improve Digestion & Elimination 

1. Cameron Kramlich @kramlich Thanks @flysfo for opening the first in airport yoga studio. What an innovative way to improve travel! #sfoyoga ow.ly/8IlP0
2. anine @PeppaNan "I'm sure business people will use this as their office instead of relaxing :)"
3. @Enriq_7 "really... a yoga lounge... only in California"

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The images of two nude models Plus Size Magazine, one "runway" thin, the other plus sized is compelling and startling at the same time. Plus size model Katya Zharkova's shapely figure is a sharp contrast to the more conventional, thin model (see below)

Plus Size Magazine Nude Photospread 

Open publication - Free publishing - More 16

Just as compelling as the images, and more perhaps more importantly, is the text that accompanies the photos. The captions and accompanying editorial challenge the fashion and retail industry to stop spinning the fantasy that all women are thin, and that thinness equals health. Some of the points the editorial makes include;

Of the hundreds of thousands of youtube breakdancing videos this new one is right up there. The title is of the Youtube Video uploaded by a user named ZyPhReX. There is not much information to go by besides the title of the video, Yoga Breakdancing. The flexibility demonstrated by the dancer may well indicated that he is trained in Yoga - either way his moves are remarkable.

Watch this awesome Yoga Breakdancing Video

Consider this: Here is a Lululemon Yoga video deriding the very creature the retail chain has helped to create - Case in point - the Shit Yogis Say video gently mocks the terminology some yoga practitioners get caught up in.

The character is one those (and let's fess up, we have all encountered these types before, trolling yoga studios and in Lululemon) dittzy yoga devotees - who drop a "Namaste" before you can say "hi.

Watch Lululemon Spoof Yoga Video

The relationship between green tea and weight loss has an ever growing number of studies of support it.  The tea works on a number of levels. It boosts the metabolism, suppresses the appetite and increases the body’s heat production that leads to fat burning. Green tea as a weight loss tool is a relatively new phenomenon. The ancient tea has been drunk for centuries for its taste and health properties. The tea has high antioxidant, anti-carcinogenic and metabolism boosting qualities. It can help boost the body’s immune system and has been found to help lower your risk of a number of diseases. 

Green tea’s origins

The Chinese were the first people to discover the benefits of green tea. It is believed that the Chinese have been using green tea for four thousand years. However, there is no exact record when the use of green tea started or who discovered its beneficial effects, only myths and legends. One of the main legends is about Sheng Nong. Shen Nong was a medical expert and most of all a great Chinese leader. One day when Sheng Nong was boiling water under some tea trees, some leaves fell into his pot. When Shen Nong drank the boiled water, it was said that he felt stronger and better. Shen Nong immediately included the tea tree leaf into his list of medications. This story is said to have happened in 2737 BC.

During the Han Dynasty, green tea was used as a common beverage of people. During the Ming Dynasty, green tea was a trade good. It was Buddhists that introduced green tea to Japan in the 6^th century. Later in the 16^th century, the Portuguese introduced green tea to Europe. This is when green tea began to be known as an international drink. Green tea became more popular as the trade between China and the western countries began to grow.

Active reagent in Green Tea that helps with weight loss.

The active reagent of green tea is the green tea extract. According to studies, the green tea extract contains numerous chemical substances beneficial to your health, including epigallocatechin gallate, caffeine, vitamin C, manganese, zinc, carotenoids, tocopherols, selenium, and phytochemicals. Green tea has shown that it can contribute to weight loss by increasing the metabolism. The source of this property of green tea is caffeine. While green tea has less caffeine content than coffee has, green tea can burn more energy than coffee. This may be due to the other chemical that is found in green tea that helps with slimming, vitamin C. It has been known that vitamin C can also contribute to weight loss because it contains carnitine, a substance that turns fat into fuel. A study performed at Birmingham (UK) University, showed that average fat oxidation rates were 17% higher after ingestion of green tea extract than after ingestion of a placebo. Other studies have shown that consumption of green tea lowered blood pressure and cholesterol. This means that green tea can also help in preventing people from getting fat or obese with regular consumption of green tea.  Drinking green tea will not only help weight loss, it is has been shown to help prevent cardiovascular disease, heart problems, some cancers, mental disorders, and eye problems form developing.

Green tea - how effective is it at helping with weight loss.

Green tea has been proven by studies to increase the metabolic rate and fat oxidation rate too. This has been shown in a number of studies from universities worldwide. However, the effectiveness of green tea and weight loss will vary with every individual. If people just drink green tea, without making the corresponding changes to diet and exercise, it will likely be hard to lose weight. Green tea can only help in weight loss. While green tea can increase the rate of fat and calorie burning, you still need to decrease the number of calories consumed to lose weight. Green tea does not replace dieting. It can be a valuable addition, helping your immune system as well as weight loss, but it needs to be combined with the right diet and exercise. 

Will other types of tea work?

It is said that the Chinese oolong tea also has weight loss properties. Like green tea, oolong tea is said to stimulate the body’s metabolism so that calories will be burned faster. Oolong tea is also said to have the ability to block fat absorption. Cinnamon tea speeds the metabolism too, helping the body break down glucose and for that reason it is recommended for diabetics. Actually, most teas can aid weight loss because all of them can dampen the appetite of people. The advantage of green tea is that it has a number of different weight loss chemicals – vitamin C, polyphenol antioxidants and caffeine. It is also considered to be one of the healthiest kinds of tea.

Precautions

Green tea is widely seen as a helpful weight loss tool. But don’t overdo it; it contains about 30 mg of caffeine per cup. (This is compared to about 133 mg of caffeine in an 8 oz cup of coffee). Excess caffeine can cause insomnia, irritability, muscle tremors, nausea, racing heart rates, high blood pressure, risks to cancer and reduced bone density. Pregnant women should not drink too much green tea because caffeine is a diuretic, and can cause dehydration.

Conclusion

Green tea is widely accepted as a natural weight loss tool. Its advantage over other teas is its efficacy as it has several chemicals that work together to speed the metabolism and rate of fat burning. To work effectively, it must be combined with the right diet and exercise. And it is helpful to overall health in other ways too.

As much as 64% of the United States adult population is considered either overweight or obese. This percentage is defined by the Body Mass Index, which is simply a measure of your weight in proportion to your height. Being overweight is defined as a BMI of 25 or more. Obesity is defined by a BMI of 30 or more. Athletes sometimes fall into the overweight category even though they have very little body fat. This is because muscle weighs more than fat. For this reason, athletes are advised to use a different measure for obesity, such as body composition tests. However, in general your BMI is a good guideline for your ideal weight.

How weight loss works

The only way to loose weight is to burn fewer calories than you consume. Sounds simple, but losing weight can be a challenge for anyone! The core principles to any weight loss diet are cutting out saturated and trans fats, switching to unsaturated or monounsaturated and polyunsaturated fats, eating fruits and veggies, fish, lean meat, and lots of nuts and grains. Many people find it helpful to follow a diet plan so that you know the size and quantities to consume.

There is no ‘presto ‘ way to lose weight. It always takes time, patience and determination before anyone sees the results of their weight-loss program, regardless of which it is. Don’t get discouraged! If you eat too much one day, try not to beat yourself up, but simply keep to the program the next day. Whatever program you follow, here are some helpful tips.

Related Weight Loss Stories

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Weight Loss Tips

1. Drink a glass of water before you start the meal. Water fills the empty space in your stomach so that you feel fuller without actually having to eat as much. 
2. Have another glass of water while you are having the meal. If you’re trying to lose weight, lots of water will make your life that much easier. The average body is between 60 -70 percent water. So drinking lots will fill you up without adding extra calories.
3. Try going to bed a little hungry: Try not to let yourself get too hungry during the day because the temptation will be to over-eat to compensate. You’ll probably find that when you finally consume a meal, you eat very quickly which is a sure fire way to pile on the pounds. But if you go to bed slightly hungry, your appetite resets itself overnight. You’ll find the pounds falling off.
4. Use a nonstick frying pan for your cooking so that you do not have to add oil. The golden rule is to try and avoid as much oil as possible. A nonstick pan is an ideal solution.
5. Include in your diet things that contain more water. Foods like tomatoes, watermelons and pickles contain 90 to 95 % water so that there is nothing that you have to lose by gorging on them. A great source of fluids, they fill you up without adding to the pounds.
6. Eat fresh fruit instead of drinking fruit juice. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fills an empty stomach. And juice is often sweetened but fresh fruits have natural sugars.
7. Stay away from sweetened bottle drinks, especially sodas. In diet terms, sweetened drinks, are just flavored sugar water! They may taste great, but they have no nutritional value and are terrible for piling on the pounds. If you do want to drink sodas, stick to diet ones.
8. Chew your food! Often it takes time for the appetite to shut off even when the body is full. You keep eating even though your body has had enough. One easy way to remedy this is to chewing all food about 8 to 12 times. It may be a bit boring, but it really works! Even try it with soft foods like ice creams or yoghurts.
9. Focus on “satisfied” not “full”: Your body rarely needs those last few mouthfuls, but you may find you keep eating because it tastes so good! There is an old Chinese adage that says, “Eat until you are eight-tenths full.” Words of weight loss wisdom from an ancient culture.

Weight loss can be emotionally and physically challenging. But no matter what diet and exercise regime you decide to pursue, there are some helpful weight loss tips to cut down those hunger pangs and make sure you don’t over-eat. Remember even if you feel hungry and discouraged don’t give up! Slow and steady wins the race.

Yoga is an ancient system for health of mind and body developed over the centuries by the Sages of India. Yoga practice has been around for over 5,000 years. It started as a spiritual meditative practice in Hinduism, Jainism and Buddhism. The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility. It acts as a means of self-purification to achieve oneness with the supreme creator. Fortunately, this technique in its simplified form can easily be incorporated into our busy schedules to benefit mind and body. The goal of yoga is to calm the mind so that our soul expresses itself.

What to expect at a Yoga class

Yoga clothing

Baggy T-shirts are fine for guys, but women may consider choosing tighter fitting tops so that when you are in an inversion (like Shoulder Stand), the top stays in place (and covers what you want it covering!). Yoga can be done in shorts, leggings or sweats. But many choose leggings, quick-dry Capri or full-length fitted pants as these help your instructor check your alignment.

Yoga gear

If you are new to yoga you may want to buy yourself a yoga mat. Alternatively, most studios have mats that you can borrow or rent. Most studios provide basic props, such as blocks, which are used to help with alignment, and straps, which can help if you are new to yoga. You also want to bring some water and a towel.

Yoga tips & etiquette

1. Get there early: Arrive at least 10 minutes before yoga class to get a spot where you feel most comfortable.
2. After you arrive: Take off your shoes and socks before you walk into the room; you can ask where to place them or just watch what everyone else is doing.
3. Communicate: Before class starts, introduce yourself to the instructor. Tell the instructor whether you have any injury, especially a recent one, so he or she can give you modifications.
4. Breathe: It's common for new students to hold their breath during yoga poses they find challenging. Breathing deeply can help you relax.
5. Practice your basic poses at home: If you practice some of the basic poses at home, such as Downward-Facing Dog, Upward-Facing Dog, Warrior 1 and Warrior 2, which are part of any yoga for beginners class, you will feel more comfortable.
6. Don't leave in the middle of Corpse pose: Most yoga classes end with the Corpse pose, also called Savasana (pronounced sha-vass-ah-nah). With this pose, you lie flat on your back, close your eyes and relax. This is a time for the whole class to relax and enter a state of peaceful calm. For this reason, please do not walk out of a class during Corpse pose. If you have to leave, do it before.
7. Namaste: Don't be scared off when your instructor bows her head as if in prayer, clasps her hands together in front of her heart and says, "Namaste" (pronounced nah-mas-tay). You'll notice the class says it back as well. This Sanskrit word means "I honor you" and is normally said at the end of class.

Beginner-friendly yoga moves

Standing Forward Stretch (Uttanasana)

This first move is a wonderful stretch to release the back muscles. Bend forward keeping the knees bent, chest on or close to thighs, holding your elbows. Don't tuck the elbows in close to the body - just let them relax as you hold them. Keep your head relaxed and your face soft. Feel the lower back start to release. Next, start to straighten your legs, still holding your elbows. Finally, let go of the arms and let them hang loosely. Feel the complete release of all stress and tension. Hold each of these poses for five to ten breaths, then slowly roll up to a standing position and reach to stretch over head with palms touching.   

Chest Expansion

Start in a standing position and clasp fingers behind the back. Pull up on the arms to feel an increased stretch in the chest and arms. Tighten the lower body as you start to press the hips slightly forward and arch back, lifting the heart to the sky. Hold as long as comfortably possible.

Standing Side Stretch - Crescent Moon Pose

Start in a standing position and bring both arms up overhead. Grab the left wrist with the right hand. Inhale, and then exhale, as you start to lean over to the right, pulling the left arm over the ear. Hold for five to ten deep breaths. Repeat on the other side.

Standing Forward Wide Angle Pose (Prasarita Padottanasana)

From a standing position with feet together, bend forward and touch the floor if possible (bend knees if necessary). Slowly separate the feet 3 to 4 feet apart in a wide stance with legs as straight as possible. Grab the ankles or calfs as you gently pull the head closer to the legs. Hold for five to ten deep breaths. Place hands on the floor as you walk the feet back together and roll up slowly.

Cat/Cow Pose (Durga-Go)

Start on your hands and knees and begin by looking up, slowly inhaling and lifting the tail bone to the sky. Exhale while rounding the back like a cat, pressing the belly to the spine and pressing the hands deep into the floor. Tuck the chin into the throat. This move releases tension in the back and stimulates the thyroid by pressing the chin to the throat. It also can help to strengthen the abdominal muscles by holding and pressing the belly to the spine. Do this move five to ten times, always breathing deeply through the moves.

Cobra Pose (Bhujangasana)

Start by lying on your stomach with the hands directly under your shoulders, elbows bent. Begin by taking a deep breath and then on exhale bring the chest off the floor, using your back muscles. Keep the feet on the floor with the legs straight. If you want to increase the intensity, lift the palms off the floor while you hold the pose. Hold for five to ten breaths.

Childs Pose (Balasana)

Start in a kneeling position and then sit onto the heels. Walk the hands forward and relax down, resting on your heels with the arms outstretched on the floor in front. Keep the breath deep and relax on each exhale. Feel the complete release of tension through the fingers as the whole spine stretches.

More Yoga For Beginners Poses

• Half Lotus Pose
• Cow Face Pose
• Monkey Pose

Yoga for Beginners: Cautions

1. There are many variations to most postures. If you experience pain or discomfort in any posture, remember to stop immediately. Don't force anything; you can find an alternative.
2. If you suffer from high blood pressure, you should NOT do inverted postures. These postures increase the blood flow and can cause serious problems.
3. Pregnant women should always consult with their doctor before beginning a yoga practice. Yoga can help you adjust to the physical changes your body is undergoing, but it should be undertaken with care. Even those who were doing yoga before becoming pregnant should discuss continuing their practice with their doctor.
4. While yoga can help you adjust to the physical changes you undergo during your pregnancy, there are several poses that you should NOT do. Mainly these are inverted postures, such as head stand, shoulder stand and hand stand, and those that place your weight on your abdomen. Do NOT do: Bow, Cobra (or the seventh part of the Sun Salutation), Plow, Peacock, Shoulderstand, and Headstand.
5. To avoid knee injury when doing yoga, be sure to keep the knees straight (especially in standing poses). The knees should be forward in line with the ankle and foot. Do NOT let them push or twist inward or outward.

Yoga started as a spiritual practice and has now grown worldwide. While some use it purely for aerobic fitness, others use it to find complete wellness with the integration of body, soul and mind. Yoga can be done by people of any age, but the poses will likely be modified for persons with health conditions or who are pregnant. It’s important to tell your instructor if you have any injuries, so he or she can tailor the class to you.  Yoga is about learning to listen to your body, but also to yourself and the world.

• Dress appropriately. It’s especially important to wear a hat. You lose 40 percent of your body heat through your head.
• On extra cold days, wear a balaclava or an extra scarf.
• Wear sunscreen even when it’s gray out, and don’t forget a lip balm with SPF 15 or higher.
• Try to make sure you’re never more than a mile or two from home, car, or other shelter. As you warm up, you may sweat, and then find yourself cold and wet.
• It’s easy to forget about drinking water. Make sure to hydrate before and after your workout.

• Lie on your back with your knees bent and feet together.
• Keep your arms at your side with palms on the floor.
• Lift the hips towards the ceiling.
• Breathe regularly. Hold the pose for 5 inhale-exhale cycles.
• Slowly release and come to rest on your back.

• Peace of mind
• An ability to relax and center oneself
• Much lower likelihood of injury and sprains
• Greater flexibility
• Increased strength
• Improved posture
• Improved sleep

• Do find a class with a respected instructor. While instructional videos and websites can be a great supplement to one’s yoga practice, a good teacher will ensure you build habits that are healthy and safe.
• Do research the different styles of yoga (ashtanga, hatha, iyengar, kundalini, etc.) and pick one that sounds like a good fit for you.
• Do wear loose, comfortable clothes.
• Do pay close attention to your body as you perform yoga poses. Notice your breath, your heartbeat and your muscles. Yoga is a practice of awareness.

• Don’t overexert yourself.
• Don’t eat before practice.
• Don’t compare yourself with others in the class—your practice belongs to you and you only.
• Don’t give up if it seems hard at first. Your body probably won’t be used to some of the positions you’re being introduced to. Just be patient and take your time.
• Don't practice the poses before you know what you are doing. Improper practice can lead to strain or injury.

• Sit on the ground with your head and spine straight. Extend your legs forward with your heels touching.
• With the help of your hands, place your right foot on your left thigh with the sole facing upward.
• Bend your left leg and place it under your right leg so that your left sole is under the right thigh.
• Touch the thumb of each hand to its index finger at the tips to form a circle. Keep the other three fingers straight.
• Rest your left hand on your left knee and your right hand on your right knee, palms facing upwards. Keep your arms straight at the elbows.
• Remain in this position with your eyes closed for about 1 minute.
• Repeat the above steps with your left foot on your right thigh and your right foot under your left thigh.

• Sit in a comfortable cross-legged position, keeping your spine straight.
• Inhale deeply and exhale slowly; repeat twice.
• Roll your tongue, curling the sides in towards the center to form a tube.
• Stick out the end of your tongue between pursed lips (your lips should form a small “o”).
• Inhale slowly through the tube of the tongue. Exhale slowly through the nose.
• Repeat 5-10 times.
  

• Sit on the ground with your head and spine straight. Extend your legs forward with your heels touching.
• With the help of your hands, place your right foot on your left thigh and then your left foot on your right thigh.
• Try to touch your knees to the ground and turn the soles of your feet upwards.
• Touch the thumb of each hand to its index finger at the tips to form a circle. Keep the other three fingers straight.
• Rest your left hand on your left knee and your right hand on your right knee, palms facing upwards. Keep your arms straight at the elbows.
• Remain in this position with your eyes closed for about 1 minute.
• Repeat the above steps with your left foot placed on your right thigh and your right foot placed on your left thigh.

• Kneel on the yoga mat on your knees, thighs pressed together at a right angle to the floor.
• Move your hands to the back, just above the buttocks. Lean back and slide your hands over your legs till they reach the ankles. (If you feel a strain in the back, don't push yourself beyond this point.)
• Inhale and arch your back, thrusting your belly forward. Tilt your head back as far as you can.
• Hold this position for the duration of one breath.
• Exhale and return to the kneeling position.

• Stand straight with your feet shoulder width apart.
• Gently spread your toes on the floor. Make sure that the weight of your body is distributed evenly through your feet.
• Lift your kneecaps by flexing your thigh muscles.
• Lengthen your spine, keeping your stomach gently tucked in.
• Feel your chest and collarbones moving upward.
• Keep your shoulders down and relaxed.
• Let your hands hang at your sides with your palms facing your legs.
• Hold this pose for about 30 seconds, making sure to breathe slowly and evenly through your nose.

• Begin with your feet together, your arms at your sides and your head facing forward.
• Jump slightly into the air and simultaneously spread your legs out to a shoulder-width stance, landing on the balls of your feet, and swinging your arms out to the sides, then over your head.
• Without stopping, jump slightly again and reverse this motion, returning to your original starting position.
• Repeat for 2-3 minutes.

• Lie down flat on your back on a mat with your legs together and stretched out. Place your hands at your sides.
• Bend your right leg and grip it with both hands.
• Interlock your fingers and press your thigh against your abdomen.
• Raise your head and touch your nose to your knee.
• Breathe deeply for at least 5 breaths or 10-30 seconds.
• Release your leg.
• Repeat with left leg.
• Lastly, repeat with both legs, pressing your thighs hard against your abdomen.
• Breathe deeply, at least 5 breaths.
• Release, straighten your legs and relax.

Start with Child's Pose
1. Kneel on the floor. Touch your big toes together and sit on your heels.
2. Separate your knees about as wide as your hips.
3. Exhale and lay your torso down between your thighs.
4. Lay your forehead on the floor.
5. Lay your hands on the floor alongside your torso, palms up.
6. Relax your shoulders.
7. Hold for 5 breaths.

Move into Wind Relieving Pose
1. Lie on your back on a carpet or yoga mat.
2. Raise your left knee.
3. Wrap your hands around your left knee.
4. Keep you lower back and butt firmly on the floor.
5. Raise your head towards your knee.
6. Hold for 5 breaths.
7. Repeat with the right leg.

Transition to Lying Cobbler's Pose
1. Lie on the floor and place the soles of your feet together.
2. Slowly let your knees fall outwards toward the floor.
3. Keep your feet together.
4. Hold for 5 breaths.

• Start on your hands and knees, with your knees hip-distance apart. Your hands should be beneath your shoulders, with your fingers fully spread and the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor.
• On an inhale, move your head and neck upwards and outwards. Expand your chest and arch your lower back, like a cat.
• Exhale as you reach full extension and start to move backward, rounding your spine and letting your head drop downward between your shoulders.
• Repeat 2-3 times.

• Start seated on your mat with your legs stretched out in front of you.
• Bend your left leg and bring your left heel in as close to your right hipbone as possible.
• Place your hands palm-down on the mat next to your hips.
• With the support of your hands, lift yourself up and bring your right leg under you.
• Extend and straighten the leg so that your right kneecap touches the yoga mat.
• Use your arms and hands to help keep your balance.  Straighten your arms and simultaneously elongate your spine.
• Gently lower your pelvis towards the floor.
• Make sure that your left hip touches the floor. You can place a folded blanket or a pillow under the hip for support.
• Hold this position for 3-5 full breaths. Relax and return to the original position.
• Repeat with the legs reversed.

• Sit up straight, either in a chair or on the floor.
• Breathe deeply and turn your head to the right.
• Look as far over your right shoulder as you can.
• Inhale and come back to center. Exhale and turn your head to the left. Look as far over your left shoulder as you can.
• Repeat 10-12 times.
• After completing 10-12 repetitions, hold to the right side, looking over the right shoulder.
• Each time you exhale, see if you can turn a bit more to the right. Try and gently press the left shoulder back a bit more.
• Hold for 5-10 deep breaths. Then repeat on the opposite side.
  

• Stand with the feet together or hip-width apart.
• Inhale and bring arms forward, parallel to the floor with the palms facing down.
• Exhale and bend the knees, coming to a squatting position.
• Push the hips down and back as if you were going to sit on the edge of a chair, bringing your weight onto your heels, while keeping your knees facing forward. (Do not bring the hips lower than the level of the knees)
• Press your shoulders blades down and back while arching your spine.
• Bring your tailbone down and push it forward, tucking it under your hips.
• Pick a point on the wall or floor on which to concentrate for balance.
• Hold this posture for 3-6 breaths.
• Inhale and press down into your feet, straightening your legs, and move your arms up toward the ceiling.
• Exhale and release your arms down.
  

• Move your legs apart into a comfortable straddle.
• Inhale and rotate your body at the waist so that you are looking over your right foot. Point the right foot.
• Exhale and point your back foot so it is slightly behind you and diagonal from your front foot.
• Move your back foot forward enough so that your hips are parallel and facing forward.
• Inhale and place your hands on your hips and bend your right knee until the knee is directly over the foot.
• Exhale and rotate your pelvis under your body so that your tailbone is pointing down toward the ground.
• Inhale and lift both your arms straight upward, maintaining a slight bend in the elbow, palms facing inward and fingers outstretched.
• Refrain from raising your shoulders with your arms. Point your chin up as much as is comfortable.
• Push your energy down out of your feet and up out of your hands. Continue breathing deeply and hold the pose for 3-5 breaths.
• Come out of the pose by stepping forward with your back foot and stretching your arms out and back down to your sides.

• Sit up with your back and legs straight - legs extended in front of you.
• Bending your left leg, bring the heel under your right thigh, up towards the hip. Keep your left knee on the floor.
• Grasp your right foot with your left hand. Still keeping the foot on the floor, place the heel of your right foot against the front-left portion of your left buttock. The right knee should be directly on top of the left knee.
• Inhale slowly through the nostrils, raise your right hand over your head and bend the right elbow.
• Reach behind your back with the left hand and clasp the fingers of both hands (forming an "s" shaped lock).
• Hold the posture for as long as you can comfortably hold the inhaled breath.
• Exhale slowly and then repeat the pose, alternating left and right.
  

• Come up onto the yoga mat on your hands and knees. Extend your elbows and relax your upper back between the shoulder blades.
• Exhale and lift your body up on your knees. Draw your back backwards from the pelvis, so that your arms and back form one line.
• Stretch your legs as if someone is pulling your legs and hips backwards from the top of your upper legs.
• Relax and let your head hang down. Stretch out your arms.
• Quietly breathe in and out through the belly.
• Stay in this pose 1 minute. Then exhale slowly, bending your knees to the floor. Rest.
• Take your time to work on making this stretch as deep and comfortable as possible.

• Sit down, relax, and cross your legs.  Breathe deeply for a couple of minutes.
• Keep your spine and neck straight.
• Keeping your eyes closed, stretch one of the hands forward at shoulder level. (Do not to hyperextend the elbow.)
• Now stretch the fingers wide apart.
• Inhale deep and form a clenched fist with the thumb inside.
• Exhale and stretch out the fingers.
• Repeat this ten times.
• Focus fully on the fingers of your hand.
• Slowly lower your arm and breathe deeply for a couple of minutes. Repeat the same with another arm.

• Lie on your belly. Press your forearms to the floor and lift your head and upper torso.
• Bend your right knee and bring your heel as close to your butt as possible.
  
• Supporting yourself on your left forearm, reach back with your hand and clasp the inside of your foot.
• Slowly rotate your elbow toward the ceiling. Slide your fingers over the top of the foot and curl them over the toe tips. The base of your palm should be pressing the top of the foot.
• Press your foot down.
• Remain in this position for 30 seconds. Slowly release your hand and bring your foot back on the floor and rest.
• Repeat on the other side.

• Start with your hands and knees on the floor. Keep your knees hip-width apart so that your thighs are parallel.
• Point your feet directly backward, not turning in or out.
• Sit between your feet by first supporting yourself with your hands and then slowly lowering your hips to the floor.
• Sit straight. Rest your hands in your thighs and close your eyes.
• Lift up and extend your chest, relaxing your shoulders back and down away from your ears. Then lift or lower your chin until your head feels perfectly balanced.
• Breathe deeply and sit quietly for at least a minute.
  

• Place a pillow on the floor and lower yourself into a kneeling position.
• Raise your buttocks and place your right foot on the thigh of your left leg.
• Squat on your heels and place your hands on your knees. Spread out your fingers.
• Inhale deeply, keeping your spine erect.
• Open your eyes and mouth as wide as possible while sticking out your tongue and chin. Feel the pose engage all of the muscles of your face.
• Exhale forcefully from your mouth, allowing sound to escape with your breath.
• Spread your fingers wide and point your fingertips upwards, tensing the muscles of your hands and wrists.
• Gaze at the tip of your nose.
• Hold the pose until you have fully exhaled, then sit back down into the original position.
• Repeat 3 times.

• Lie on the floor near a wall.
• Inhale and swing your legs up so that your heels are on the wall and your hips are supported against it.
• Lie back so that your head is lined up directly with the top of your spine. Your spine should extend in a straight line from the crown of the head to the tailbone.
• Exhale, bending your knees slightly.
• Inhale and place a small towel over your eyes. Keep them closed.
• Try to maintain the position for 5 to 10 minutes.
• Exhale and bend the knees completely, lower the heels down the wall and roll off to the right side. Lie on your side for a few breaths before coming up to sit upright, back against the wall.