at the studio isn't as satisfying as a daily routine. Learn new poses, good sequencing, correct form and the joy of careful guidance from your studio yoga class. Perfect your poses, deepen your commitment and enjoy better fitness and peace of mind by adding practice at home. Yoga homework isn't complicated, doesn't require much more than time and attention, and will enhance your appreciation for the benefits of your work in the studio.

Make Space

You may not have a spare room to dedicate to your yoga practice but you do need a mat-sized piece of real estate that becomes your at-home studio. Try to find an empty corner or a cleared area next to a bare wall so you have support for inversions and Legs Up the Wall pose. A serene, uncluttered, light-filled space with a simple altar, spiritual image or just a single flower, crystal or a candle helps set the right tone for a stress-relieving, focused practice that can lift you out of the daily chaos. Comfort and safety are key, so carve out enough room for more ambitious, stretching poses as well as the basic standbys contained by a yoga mat. Always practice in the same spot to build a daily yoga habit.

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Yoga Time

Life gets in the way of home practice if you let it, so schedule time for yoga and treat it like any other serious appointment. Experiment to see what time of day works best for you -- maybe a morning Surya Namaskar is your wake-up call. Mid-day on the mat might be better than a lunch break from the killer pace in your home office. A restorative yoga session after work or before bed could stretch out kinked muscles and lower your stress to healthy sleep level. There's no rule about practicing for a set class time, so if you have to grab a few minutes here and there, create the space to make that happen. Keep your mat handy for the toddler's nap time; breathe into Pranayama while you're on hold for a conference call; bookend your day with energizing backbends and tension-releasing twists.

Safety and Sequencing

Safely build a home practice with sequencing that takes you through the spectrum of warm-ups, energizing and stretching poses, and gentle, relaxing poses. A standard sequence includes opening asanas such as Easy pose for a brief meditation and Hero pose to activate large leg muscles. Several repetitions of Sun Salutations take care of stretching, strengthening and warming up. Standing poses activate major muscle groups for stamina, flexibility and strength. Choose related poses such as Extended Triangle and Revolved Triangle that work opposing muscles. Inversions -- Headstand, Downward-Facing Dog -- are demanding and energizing, as are backbends like Cobra and Bridge. Don't skip backbends if you sit at a desk all day. Twists feel so good because they ease tension in your shoulders, back and hips and, along with Forward Bends, they signal your mind to calm down. Close your practice with Supported Shoulder Stand and Savasana, Corpse pose, to completely relax and savor how refreshed you feel.

Private Coaching

It can be inspiring to have an instructor, even at home. So take advantage of free and inexpensive options for every level of practitioner from beginner to advanced. Kripalu, Yoga Journal, Yoga International, Gaiam and others offer free yoga classes and individual pose instructions online. Your library likely has numerous DVDs you can borrow. YouTube is a good source for sampling free yoga instruction. Find a favorite video instructor and invest in one or more DVDs to follow for a daily practice. Tailor your at-home yoga to your goals. Explore poses that target one part of your body that needs work -- spine stretches or hip openers -- and create your own mini-sequence. Put the poses you love in the lineup so you always look forward to hitting the mat.

It's inevitable that everyone gets older, but that doesn't mean you have to look like you're getting older. Yoga instructor Annelise Hagen, author of "The Yoga Face," helps her students turn back the clock with yoga poses and exercises not only for the body but also the face. While Lion pose may be the only true yoga pose that helps combat sagging face muscles and wrinkles, Hagen has developed several yoga facial exercises to help improve your skin tone, reduce lines and increase circulation. Positive results should be noticed after three or four weeks of continuous exercise.

Roar Like a Lion

• Typically performed while kneeling and sitting back on your heels, the facial portion of the traditional Lion pose can be performed on its own to help improve blood circulation and relieve tension in your facial muscles. Whether you choose to sit in a chair, cross-legged on the floor or stand, start by inhaling through your nose. Then, open your mouth as wide as you can, lower your jaw, stick your tongue out and curl its tip toward your chin. Open your eyes wide, look toward the ceiling and exhale through your mouth with a "haaaa" sound. Relax and repeat three times.

Lift and Tone Your Cheeks

• The Satchmo and the Puppet Face, created by Hagen, can help tone your cheek muscles and the area around the cheekbone. To perform the Satchmo, inhale through your nose, puff out your cheeks and move the air from cheek to cheek. After 10 to 15 seconds, exhale and repeat two or three times. The Puppet Face helps smooth out the marionette lines that run from the sides of your nose to the corners of your mouth. To do this exercise, put your index and middle fingers along the lines, apply a little pressure for resistance and smile. Briefly hold the smile, relax and repeat 20 times.

Dewrinkle Your Forehead

• Hagen recommends the Surprise Me exercise to help work the frontalis muscles of your forehead and smooth out the wrinkles. Open your eyes as wide as you comfortably can, like you're surprised, and try not to wrinkle your brow. Focus on an object straight ahead of you and hold this position for 10 seconds. Relax and repeat five times. To smooth out the frown lines between your eyebrows, purposely scowl, place your index fingers just above and midway along your eyebrow, and resist the scowl by pulling your fingers to the sides. Hold for five seconds, relax and repeat.

Pucker Up

• To develop fuller lips, Hagen recommends working the ring muscles around your lips with the Marilyn Monroe exercise. Place your index, middle and ring fingers against your lips, apply a little pressure to create resistance, pucker and pretend to blow a kiss. Repeat several times.

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How to Reduce Stress With Yoga!

 

 

Stress takes its toll on our health in a variety of ways including trouble sleeping, poor digestion, lack of mental focus, low energy levels, and anxiety. It’s clearly a no-brainer that we should try to reduce stress in our lives but that’s often easier than done. Well, have you tried at home yoga?

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Yoga can help reduce stress and release tension…

A simple yoga practice however can mitigate the effects of stress on our health.

By tuning into our breath we trigger our body’s built-in relaxation response; by slowing down and taking a break from our daily grind, we also have a precious opportunity to reflect and shift our mental outlook. Just changing the way we react to our stress can have a profound effect on our health and wellbeing.

The yoga sequence below focuses on dissolving muscular tension around the neck, shoulders and back that accumulates with stress.

A simple breath centered meditation is also included as well as options for adapting the poses to be done from your office chair (that means no excuses!).

I know from personal experience that when stress levels are high, we convince ourselves that we don’t have time to spare for a yoga practice.

Yet, meditation has been shown to increase efficiency and productivity. So, no matter how busy you are, it’s worth taking even just a few minutes to focus on your breath and reduce stress.

You may be surprised to feel as a result of the practice that time is actually on your side. Here’s the full sequence with poses broken down below:

Trap Release & Neck Stretch

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(Image credit: Joshua Oldfield)

Trap Release & Neck Stretch

To begin, find a comfortable seat on a yoga mat or chair. If you’re sitting on the floor, sit up on the edge of a blanket or onto a block. Bend your knees to cross your right shin in front of your left and bring your feet under your knees.

If you’re seated in your office chair, make sure to place your feet firmly on the ground (scoot forward on your chair if necessary) and sit up with a tall spine.

Reach your left arm out to the side and gently lower your right ear to your shoulder to feel a stretch in the left side of your neck and top of the shoulder. If you’d like to increase the intensity, you can drape your right arm over your head.

Take 5 deep full breaths then repeat on the other side.

Gomukasana Arms – Shoulder stretch

If you’re seated on the ground, go ahead and cross your left shin in front of the right this time, or stay seated in your chair.

Part 1

Reach your right arm overhead and bend your elbow so that your hand lightly grazes the back of the neck.

Hold your right elbow with your left hand. Your back may arch as you take your arm overhead; if you feel a strain in your low back, draw your front ribs in towards your spine to help reduce the arch and strain.

Take 3-5 breaths and then switch sides.

Part 2

Now take your right arm behind your back. Depending on your mobility here, your forearm will stay at your lower back or you might walk your hand up your spine, in between the the shoulder blades as pictured. Use your left hand to hold onto your right forearm or elbow.

Stay here for 3 to 5 breaths. Gently release and take a moment with your arms at the sides of your torso before repeating the pose on the other side.

This one can be intense.  Go slowly and back off if you feel any pain.

I particularly like this stretch for people who sit in front of computers for hours on end.

This stretch targets the external rotators of the arm which can often be tight and weak due to sustained poor posture at the computer.

Twist

From a seated position on the floor, place your left hand on your right knee and your right hand on the floor behind you.  Lengthen up through your spine as you inhale and twist to the right as you exhale. Stay for 3-5 breaths, then switch sides.

If you’re twisting from your chair, sit up tall and place your feet firmly on the ground. Hold the back of the chair with your right hand and the side of the chair with your left hand. Inhale to lengthen the spine, and exhale as you twist to the right.

Stay for 3-5 breaths, then switch sides.

Gentle twists are rejuvenating for the spine and internal organs. They help to rehydrate the vertebral discs of the spine which can potentially get irritated from excessive sitting during periods of high stress when we tend to work day and night.

By gently compressing the abdominal organs, twists can also promote better digestion.

Garudasana – Eagle Balancing Pose

Now come to a standing position with the feet hip width apart. Cross your right arm underneath your left arm, bend the elbows and bring your forearms toward each other. If you can, touch the inside of the palms together, too. Then bend your knees and cross your right leg over your left.

Focus your eyes on one point and try to find your balance.

Take 3-5 breaths here, and then switch sides.

Finding steadiness in the pose helps to promote the clarity and focus that we struggle to find when stress levels are high.

You have the option here to just do the arms portion of this pose seated in your office chair. I recommend lifting your elbows and chin up slightly to get more of a stretch in the upper back.

Forward Fold

From a standing position with the feet hip width apart, bend your knees a lot as you fold forward.

The key here is to bend your knees as much as you personally need in order to lay your belly onto the thighs. Rest your hands on the ground or if you’re comfortable you can grab a hold of opposite elbows. Drop your head and relax your neck completely. Imagine your spine cascading towards the floor like a waterfall.

Take 3 to 5 breaths in this posture.

At work – you can still gain the benefits of this forward fold by doing it in your chair. Scoot forward so that you’re sitting on the edge of your chair. Place the belly on the thighs and bring your hands to the floor.

Forward folds have a calming and soothing effect on our nervous system. It’s also an opportunity to check in with our mental outlook as we close the eyes and turn the gaze inwards.

Take a moment to reflect on your stress levels. Is there somewhere in your life where you are overreacting or overexerting? What would be possible if you were to soften your reaction or efforts?

Side Bend

This pose unravels tension in the side of the body and creates space between the ribs, making it easier to take those deeper, calming breaths.

At home:  Lie down on your back. Without lifting your hips off the ground, walk your legs and your upper body over to the right side to make a banana like shape with your body. If you’re comfortable, cross your left ankle over your right and clasp your hands. This stretch will build in intensity so go slowly at first until you become more familiar with the pose.

Stay here for 5-10 breaths.

To come out, uncross your legs and slowly inch your way back to the center. Pause for a minute with your arms by your sides to notice any sensations or differences side to side. Then repeat on the other side.  When you’re finished with the left side, again come back to the center but this time stay here for 5 minutes if you can to finish your practice.

At work: Stand up with your feet hip width distance apart. On an inhale breath, interlace your fingers and turn your palms to face the ceiling as you reach your arms overhead. Exhale and bend over to the right side.

Take 2 more breaths here. To come out of the pose, on an inhale come back to the center and as you exhale, bend to the left. Take another 2 breaths, then come back to center and release your arms by your sides.

Meditation

Find a comfortable seat once more and close your eyes. Start by noticing the movement of the breath in your body. Take 3 or 4 rounds of breath, simply observing the sensations. Then, count your inhale and make your exhalation the same count. For example, if you counted to 4, exhale to a count of 4.

Do another 2 rounds of making your inhale and exhale breath the same count. Now begin to lengthen the exhale so that it’s 1 or 2 counts longer than your inhale. With our example, you’ll now exhale to a count of 5 or 6.

The key here is to stay calm and relaxed and not to over exert yourself — only lengthen your exhale to what is comfortable for you. Repeat for another 2 more rounds. Next come back to a natural breath without counting or manipulating the breath. Again, notice the sensation of breath in the body.

Notice the effect that the meditation has on your state of mind and overall feeling of wellbeing.

To conclude the practice, consider how you could take your yoga practice off the mat (or out of your chair!). Take a few moments to envision one or two easy manageable changes you can make at work or home to reduce your stress levels.

Wrap-Up

With as much stress we have in our lives, or at the office, it’s always a good idea to take the time to find your center.

At home or at the office yoga is a great way to deal with the daily grind while increasing your flexibility and improving your mood.

Next time drama in your life or at the office gets you down, try this great yoga sequence to reduce stress and release tension!

Strong Core and Flat Belly with Yoga!

If you’re anything like me, the idea of doing abdominal crunches for toned abs and a flat belly is enough to send you running away from the gym. Fortunately, you don’t have to do crunches to have a strong core… Here are 4 beginner yoga poses that anyone can do for a strong core and flat belly!

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Using yoga for a flat belly! Here’s how:

Learning how to engage the deeper muscles that support the trunk, hips, and even shoulders allows you to co-ordinate the power of the lower body with the agility of the upper body.

Using your core this way, especially while you’re moving, creates functional stability in everything you do – from sports, to lifting up your kids, working in the garden, or walking safely on icy or slippery ground.

Here are four simple core stability exercises you can do at home, with no equipment other than your own body.

If you’re new to exercise, or have back, shoulder or wrist injuries, do check with your doctor or physical therapist to ensure these exercises are safe for you.

1. Knee Lifts

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This simple exercise connects you to your deepest abdominal muscle, which wraps around the waist and supports the lower back. Think of it as your corset muscle.

Lie on your back with your feet on the floor and your knees bent at 90-degrees. Place the heels of your palms onto your front hipbones, thumbs toward your navel and fingers toward your pubic bone. Imagine tying a string around your waist, and feel how the belly becomes flat and firm as you hug all four sides of your waist into the midline.

You can keep your hands here, or relax them by your sides.

Maintaining this set up, lift your right foot off the floor, keeping the same 90-degree angle at the knee. Swap feet in mid-air, keeping your belly flat and firm, and your hips as still as possible. Repeat 10 times per leg, then return both feet to the floor. Windshield wipe your knees side to side to rest, then repeat.

Need to back off?

If you feel your lower back pulling away from the floor, or your belly bulging, bring the first foot back to the floor before lifting the second one. You could also press your palms down to the floor beside you for extra support.

Want to amp it up?

Next time, start with both feet lifted, knees stacked over hips with a 90-degree bend in your knees. Keeping the same angle in the right knee, touch the toes to the floor. Swap legs in mid-air, still keeping your belly flat, your hips steady, and your breathing relaxed.

After this amazing series, get THE yoga tip for a flat belly!

2. Walking Bridge

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This exercise builds on the waist activation we created above, adding stability work for your hips.

Lie on your back with your knees bent. Set your feet hip-width apart, close to your buttocks. Re-create the feeling of “hugging in” around your waist, then lift your hips until you have a straight line between shoulders and knees. Rather then clenching your buttocks, lengthen your sit bones towards the backs of your knees.

You might even feel your buttocks with your hands to ensure they aren’t gripping your lower back.

Maintaining this alignment, slowly hover your right foot just above the floor, keeping your hips as still as possible. Swap sides, slowly walking the feet while aiming to keep your hips from rocking side to side. Repeat 10 times per side, before settling both feet and your hips back down onto the floor. Hug your knees into your chest for a rest, then repeat.

Need to back off?

If you can’t keep your hips stable, try lifting to tiptoes, one foot at a time, rather than lifting your foot entirely off the floor.

Want to amp it up?

Next time, try the exercise with your support foot on tiptoes. This decreases the amount of surface area on the floor, making it more challenging for you to retain your balance.

3. Bird Dog Flow

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Here we continue to engage waist and stabilize the hips, and add some work for the small, deep muscles that stabilize your shoulders.

Set up on all fours, wrists under shoulders and knees a little narrower than your hips. Feel your shoulders and hips parallel to the floor, firm your belly and narrow your waist. Extend your right leg straight out behind you, lengthening your tail and spinning your inner thigh towards the ceiling to keep your hips square. Press into your right hand to lift your ribcage away from the floor and send your right shoulder down your back to lengthen your neck. Then reach your left arm forward, extending hand away from foot. Return back to all fours to swap. Continue flowing from side to side, extending opposite arm and leg, keeping your shoulders and hips as steady as you can.

Complete 10 times per side, before returning to all fours. Stretch your hips back to your heels to rest in Childs Pose, then repeat.

Need to back off?

If you are struggling with your balance, keep both hands on the floor and simply flow your legs from side to side.

Want to amp it up?

Next time, hover your support foot, reducing the surface area in contact with the floor, so that you’re balancing just on your support knee and hand.

4. Side Plank Flow

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This exercise maintains core, hip and shoulder engagement, while challenging the muscles of your side waist.

Lie on your right side, setting your elbow under your shoulder and your feet on top of each other. Extend your left arm to the ceiling, feeling your shoulders and hips stack, your belly firm and your waist narrow. Press down into your right elbow to draw your right side ribs away from the floor, and contract your right side waist to lift your hips high. Without allowing hips or shoulders to twist, or collapsing into your right shoulder, bring your hips down to hover just above the mat before raising them again. Do 5 hip lifts, then slowly lower to the floor to swap sides. Roll onto your back to rest, then repeat.

Need to back off?

If you are unable to maintain stability, bring your lower knee to the floor for some extra support.

Want to amp it up?

Next time, raise your top leg off your bottom leg, or try turning your body down toward the floor into a forearm plank to swap sides.

Wrap-Up

And there you have it beginner yoga for a strong core and flat belly!

Without doing a single crunch, you’ve learned how to use the deep muscles of your core to stabilize your hips, spine, and shoulders even while you’re moving.

As you continue your day, notice that you can use these same muscles to create a sense of stability in everything you do.

One of my absolute favorite yoga postures is Hanumanasana AKA Monkey Pose AKA The Splits. This deep stretch is great for opening the hips, stretches the hamstrings and the quadriceps. While this is a very bold and freeing pose, it can take time to master. I remember attempting it and only being able to hover my hips above the floor. With practice, patience and lots of perseverance, I can easily meet the floor, now.

The beautiful thing about yoga is the plethora of postures that you can do to help prepare you for more advanced poses like this. If you want to master your splits, grab your yoga mat and keep reading!

Try these 8 yoga poses to help you get into the splits. 

Disclaimer:I’m currently in Yoga Teacher Training, but I’m not a certified teacher just yet and these are some of my personal and professional learnings. Please practice these postures at your own discretion. 

1. Reclining Bound Angle Pose (Supta Baddha Konasana)

Lay prone on your yoga mat with your legs extended and hands resting by your sides. Bend your knees in toward your butt and place the soles of your feet together. Let your thighs gently fall open toward the floor until you feel the stretch while keeping your feet together and drawn in toward your pelvis. Rest your hands comfrotably on the floor or on you rbelly or at heart’s center. Take 5 long, slow breaths.

This pose is also very restful and is great for helping you sleep. Check out a relaxing yoga sequence to try before bed here!

2. Seated Forward Bend (Paschimottanasana)

Sit tall on your mat with both legs extended. Exhale and stretch your spine nice and long and fold forward bringing your chest toward your knees. Be sure to keep a straight back. Next, clasp your feet or shins with your hands. Take 5 long, slow breaths in this pose.

3. Frog Pose (Adho Muka Mandukasana)

Start in tabletop position, on all fours with your wrists aligned with your elbows and your knees aligned with your hips and your toes resting on the floor. Bring your elbows and forearms to the floor (palms can be flat on the floor or pressed together). Slowly exhale and spread your knees apart. Lower your hips toward the floor while pressing them toward the back wall until you feel the stretch in your inner thighs and hips. Keep your back straight with a neeutral spine. Take 5 long, slow breaths.

4. Half Monkey Pose (Ardha Hanumanasana)

Starting in tabletop, with your palms firmly planted, on an exhale place your left foot forward between your hands. Lower your right knee to the floor.  Flex your left foot, coming up to the heel while bringing your toes toward you while continuing to straighten your leg. With hips squared, inhale to lengthen your spine and reach your hips forward as you fold over your left knee on an exhale.  Take 5 long, slow breaths in this pose and repeat on the opposite side. 

5. Low Lunge (Anjaneyasana)

Starting in downward dog, bring your left foot forward, placing it between your hands with your knee stacked right above the ankle. Slowly lower your righ knee toward the floor extending your leg toward the back wall with the top of your foot resting on the mat. Inhale and lift your torso while reaching your hands over your head with palms facing each other. Keep your pack straight and core engaged. Roll your shoulders back and allow your hips to slowly melt down toward the floor. Bring palms together and lower hand to your heart’s center.  Take 5 long, slow breaths in this pose and repeat on the opposite side. 

6. Kneeling Quad Stretch

Starting in a low lunge on the left side of your body, exhale and place your palms flat on the floor. Place your left palm next to the inside of your left foot. Press the floor away from you and bend your right leg at the knee. Grab the inside arch of your right foot with your right hand. With a straight back, core engaged and your chest lifted, rotate your torso to the left. Gently draw your right foot in towards your glutes.  Take 5 long, slow breaths in this pose and repeat on the opposite side. 

7. One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

Starting in tabletop, bring your left knee forward between your hands and lower your hips to the floor keeping your knee bent. Bring your left foot toward your right hip, with the outside of the left shin resting on the floor. Slide your right leg toward the back of the mat and gently lower your leg to the floor with knees and toes facing down.  

If it’s comfortable slowly slide your right leg forward until it’s parallel to the front edge of your mat. Place your fingertips or hands on the floor right underneath your shoulders, roll your shoulders back, and inhale. Exhale as you focus on hugging your thighs toward your centerline while gently pressing into your hips. Take 5 long, slow breaths in this pose and repeat on the opposite side. 

8. Wall Straddle Split

Start by sitting facing a wall. Next, open your right leg to the right and your left leg to the left opening your hips wide to position yourself into a straddle split. Press your chest toward the wall and shift your body as needed, until you are comfortably resting your hips and chest against the wall. Lift your hands above your head and press your palms against the wall. Take 5 long, slow breaths in this pose.

Do The Splits!

Like my leggings? Check out different color in this style here, here and here . I really love this color, too!

If you’d like to take things a bit further, try doing the splits.

Starting in downward facing dog, step your right foot between both hands. Slowly lower left knee down to the mat. Let your fingertips lightly rest on the floor. Gently lower your left leg towards the mat with the knee facing down and stretch your leg back toward the wall behind you. Wiggle and adjust as you work toward lowering your butt to the floor. Listen to your body, if you can’t get your hips down to the floor, don’t force it. Stop if you feel pain or discomfort. Continue to stretch your right foot toward the wall in front of you and flex or curl your toes. Keep your back straight and core engaged. Plant your palms to the floor, rest your hands on your legs or bring your palms together at heart’s center. Take 5 long, slow breaths in this pose and repeat on the opposite side.

 

 

 

 

 

 

 

 

 

Checkout these 12 great Stand up Paddle board (SUP) Yoga exercises you must try. If you can stand on one foot, you CAN do yoga on the water. We have put together a little, ok big infographic showing these great yoga poses you can try on your board out in the water.

12 SUP Yoga Poses You Should Do

When it comes to exercise, Yoga has been practiced for thousands of years and has become one of the most popular forms of exercise that uses a variety of poses as a way of creating a balance of flexibility and strength in the body. It is one modality many people of all ages use to prepare their body for meditation to connect mind, body and spirit. There are twelve well recognized poses in Yoga that you can learn to do on your own.

1. The Downward-Facing Dog

The downward facing dog is one of the most popular Yoga poses. It gets its name from the way dogs stretch out their entire bodies and helps you to build strength while stretching your body. To get into the Downward-facing dog position, follow these steps.

1. On your mat, get in the hands and knees position and align your wrists under your shoulders and knees under your thighs. Your middle fingers should be pointing toward the top of the mat.
2. Evenly distribute your weight through each of your hands. With your toes tucked and while exhaling, begin to lift your knees off your mat to raise your buttocks toward the wall behind you.
3. Slowly straighten your legs to form an A-position, but do not lock your knees.
4. Press your buttocks upward, toward the ceiling while pressing your chest downward, toward the mat. You want to press the floor away from you through your hips and buttocks.
5. Without walking your hands out further from your feet, stretch your spine out completely. Lifting from the outer muscles of your arms to your shoulders, press the mat away from you while lengthening then decompressing your spine.
6. Tighten your thighs while rotating them inward. Hold for a count of 5-100 breaths before exhaling and slowly returning to your knees on the mat.

2. Warrior II

A leg and strength building pose, the Warrior II pose is one of three Warrior poses. To do the Warrior II pose, follow these steps.

1. Start in a standing position with your arms at your side and legs shoulder-width apart.
2. Exhale and move your feet approximately three feet apart and with palms down, raise your arms so they are parallel to the ground.
3. Turn your left foot out to a 90 degree angle so that your toes point away from you and your right foot in slightly and align your left heel with your right heel.
4. Now bend your left knee till it’s over your left ankle so that your shin becomes vertical with the floor. Bend to allow your left thigh to become parallel to the floor to create a 90 degree angle in your knee.
5. Straighten your right leg and press your heel downward toward the mat.
6. Now stretch your arms out and turn your head to the left to gaze out over your left hand and feel the stretch between your shoulder blades. Hold the position for 30 seconds to 1 minute then reverse the position to your right side.

3. Crescent Lunge

The Crescent lunge is a core strengthening pose to help stability and open lungs and heart. Here are the steps to achieve this pose.

1. Start in standing position with one foot out in front and firmly on the ground. The knee should be bent at a 90 degree angle above the ankle. The back leg should be straight behind you with no bend to it.
2. Distribute your weight so that it is on the back leg as you extend the heel down and back towards the ground.
3. Scissor your inner thighs while keeping your pelvis tucked and your ribcage is lifted upwards. Tuck your chin slightly and extend your spine long. Your arms should be held straight up above your head with no bend to the elbow or wrist. Hold for 30 seconds to 1 minute then reverse pose to other side.

4. Boat Pose

For toning the abdominal muscles and strengthening the lower back, the Boat pose is one of the best Yoga positions. Here are the steps to achieve the Boat pose.

1. Sit on your mat with knees bent and feet flat on the floor. Keep your hands at your side.
2. Lean back just slightly and lift your shins so they are parallel to the floor. Now pull your lower back in, extend your torso and raise your chest upward.
3. Lift your arms up and forward just enough so that your hands and in line with your shoulders and hold your palms inward, facing each other.
4. Balance on your buttocks and slowly straighten your legs out in front of you to a 45 degree angle, creating a V-shape with your body. Hold for 30 seconds to 1 minute and slowly lower your legs and feet back to the mat.

5. Full Wheel

The Full wheel pose is a great exercise to strengthen the legs, arms and shoulder while stretching the spine and increasing its mobility. Here’s how to do it.

1. While sitting on the mat with knees bent and feet close to your buttocks, reach down to make sure your hands can graze your feet. Your feet should be just parallel to each other at a hip’s distance apart.
2. Now bend your arms so that your hands are under your shoulders and fingers toward your feet.
3. Exhale and begin to push yourself up off the mat but do not push all the way up yet but just enough that the top of your head is resting on the mat.
4. Be sure your arms are straight and still parallel as you begin to push yourself all the way up.
5. Straighten your arms and push your chest wall upward so that you are in an inverted U. Hold this position for 30 seconds and slowly lower yourself back to the mat, reversing the position.

6. Chair Pose

To strengthen your buttocks and legs, the Chair pose is one of the best Yoga exercises. It is also helps with overall core strength and balance. Here are the steps to achieving the Chair pose.

1. While standing on your mat, bend your knees so that your thighs are as parallel to the ground as possible. Your torso should be leaning slightly forward so your thighs are at a right angle and your knees slightly over your feet.
2. Keep your thighs parallel to each other, your torso straight, and press down with your buttocks, toward the ground. Hold the position for 30 seconds to 1 minute then slowly rise back to the standing position.

7. Shoulder Stand

If you are looking to boost your metabolism, increase your circulation and help burn fat faster, the Shoulder stand pose is one Yoga position that will help you achieve it all. To get into the shoulder stand, follow these steps.

1. In a seated position on the mat, extend your legs straight out in front of you with your arms relaxed on either side of your legs. Take a deep breathe, exhale, then allow yourself to fall forward over your legs with your naval touching your thighs.
2. Slowly roll back onto your back and begin to reach your legs upward toward the ceiling.
3. Take another deep breath, exhale and with your arms to either side of you, allow your legs to slowly descend behind you so that your toes touch the ground behind your head.
4. Now bend your knees and bring them to your forehead and allow them to rest there until you feel comfortable.
5. One at a time, extend a leg upward toward the ceiling while supporting your lower back with your hands. Your lower back should be lifted off the mat and lengthen your legs as high as you feel comfortable with and hold for 30 seconds to 1 minute. To come down, reverse the movements.

8. Side Plank

The Side plank is a great core and arm strengthening pose. This pose can be a bit difficult for beginners, but the following steps will help anyone achieve the Side plank.

1. On the mat, shift to your left side and rest your right foot on top of your left in a stacked position.
2. Position your supporting hand just in front of the aligned shoulder rather than directly underneath the aligned shoulder at a slight angle.
3. Pressing the index finger of the supporting hand to the floor, firm your scapula and torso and tighten your thighs as you push your body off the floor in a complete diagonal position. You may choose to raise your other arm upward in a straight line above your body, and hold position for 30 seconds.
4. To come out of the position, gently lower your body back to the mat by allowing your supporting arm to soften.

9. Cobra

For a total body stretch from neck to spine, legs and torso, the Cobra will help relieve tight muscles and increase your circulation, as well as strengthen your upper body. To achieve the Cobra pose, follow these steps.

1. To start, lie in the prone position on your mat with your legs stretched out behind you and the tops of your feet and pubis firmly pressed against the mat.
2. Inhale before you begin to use your arms to push your torso up off the floor. Raise your torso just high enough so that your pubis and thighs still maintain contact with the floor. Narrow-in the points of your hips, tightening them but not to the point of hardening the buttocks.
3. While pushing up, firm your shoulder blades without pushing your front ribs forward yet gently puffing out the sides of the ribs. Your entire spine should be feeling an even distribution of weight. Hold the position 30 seconds to 1 minute then slowly roll back down to a supine position.

10.Balancing Stick

The Balancing stick is a popular pose to help increase your balance and core body strength. Follow these simple steps to get into the Balancing stick.

1. Stand on your mat and raise your arms to the sky so that either arm is on either side of your ears and clasp your index fingers together.
2. Take a step forward with your right foot and slowly transfer all your weight onto your right foot.
3. Exhale and slowly bend forward while holding your balance. Your left leg should stretch out straight behind you and your arms should stretch out in front of your head. Continue bending forward until your body forms the letter T between your outstretched leg and arms. Hold the pose for 30 seconds to a minute and lower your arms and legs to starting position.

11. Bow

This position will stretch your muscles and loosen tight muscles. It is called the Bow, because your body looks like a bow with your body the bow and your arms, the strings. To achieve this position, follow these steps.

1. Lie on the mat on your belly with your arms alongside your body.
2. Bend your legs upward toward your buttocks, getting them as close to your buttocks as possible.
3. Exhale, then with your arms, reach back and grab your ankles, not your feet. Keeping your leg muscles soft, gently pull your legs upward toward your buttocks. Breathe deep and let your shoulder blades press toward your back. This will open up your heart to let the blood flow. Your head will raise up as your legs bend higher, forming the shape of a bow.
4. Hold the position for 15-30 seconds and release your ankles to return to a prone position. You can repeat the move 2-3 times.

12. Savasana

The Savasana is a great ending Yoga position for deep breathing, relaxing,and letting your muscles soften untilyour mind and body calms.

The Savasana position requires you to lie on your back on your mat. Stretch your legs out in front of you with your toes pointed out. Relax your arms by your side, palms up, and shoulders to the mat. Close your eyes. Breathe deep and let your mind and bodyrelax. Stay in this position for several minutes or until you feel comfortable enough to get up.

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OK, I have been down this road before. Weight loss. Getting in shape. Kicking ass and taking names.
I have been on a 5+ year hiatus. I am slowly making my way back. So, I figured I would talk a lite bit about what I learned the first time around. Give myself some advice. Refresh my memory a bit.

If I could offer any advice to someone starting out (myself) it would be this;
Try everything. From work outs to food. Give everything a chance. So many people say “oh, I just don’t like healthy foods ”. Do not be this person.. You may not like textures or flavors but try them again.

Find new ways too cook your foods. I hate steamed veggies. But growing up and for a long time as an adult that’s all I knew. It was so gross. Smushy mushy mess made me want to vomit. I tried sautéed still too mushy. So I tried baked. A little better. Over time. Over trial and error I have found raw, or sautéed or grilled, for a short time is how I enjoy almost all of my veggies.
Oatmeal, again mushy gross eww right? Just use less water and cook for a shorter time!
My point is give foods a chance try them cooked differently. Try them seasoned differently.
Exercise? You have to find what you like. Reward yourself, try everything and give yourself time to learn to enjoy it. I hated running and now I’m so in love with it.
Try work out dvds, try hula hooping, dancing, cycling, yoga, pilates. And on and on. Don’t just think you have to do push ups if you hate push ups. If you hate your work out you’re not going to do it. Find what you love try everything under the sun. When you find something that makes it fun you’re going to want to do more, and the more you move the more you lose. That’s what it’s all about, its not punishment. Using your body. All the muscles and all the energy. It’s amazing what your body can do. Be amazed at it. Find ways to challenge it, find ways to push yourself to new limits.
And this is what I say to myself, this is what I need to remind myself each day when I’m just thinking oh fuck it I just want to be lazy.