Avoid Back Pain With Small Yoga Exercises

But the most severe cases can be found in people suffering from osteoporosis – a condition where the bones, particularly those in the spine, wrist and the hips – become thin and weak.

Disc degeneration, narrowing of the spinal canal, thickening of bones, joints, ligaments and gynecological problems, such as ovarian cysts or an infection in the pelvis, are also major factors in causing backache.

“Because people hardly ever walk, do not play many outdoor games, use lifts and escalators instead of the stairs and generally lead a very sedentary lifestyle. This leads to a lot of people being overweight. That excess weight puts a lot of stress on your spine and leads to backache.

“It is a vicious circle because as people get backache they stop walking and exercising, which in turn leads to them putting on more weight and aggravating the problem.” He also advises weight reduction through dieting and exercise to strengthen the back and abdominal muscles.

“The best way to avoid back problems is to think about the strain any form of movement [has] on that part of the body. For example, if you have to pick something up from the ground, don’t just bend over, always bend your knee and then pick it up,” he advises.

“Also, don’t do something for which you are not fit, and when exercising, don’t push your body to extreme limits. Understand your body and work within your muscular structure. Exercising the back, abdomen and shoulder muscles can also help.”

“Protect your back while sitting, standing and lying down by keeping it straight – your chin and stomach should be pulled in and your knees bent.

“For those who suffer from backache and pray five times a day I would advise they sit down to pray, as back muscles get taxed when you are bending forward.” Talking about the treatment for backache, he says: “First I advise patients to take five to seven days of bed rest. If that does not help, then the doctor might ask for an MRI.
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The Benefits And Joys Of Yoga

There are a lot of people who are crazy about yoga. The reason why most people do yoga is that it makes them feel better and in shape. The different poses and postures make their body healthy. Yoga for most is the best way to relax and unwind. If you want to keep your body in shape, this might be the best exercise for you. Did you know that yoga is good to fight certain illness that may come? There had been researches which proved that yoga helps you to control anxiety, reduces asthma, arthritis, blood pressure, back pain, multiple sclerosis, chronic fatigue, epilepsy, diabetes, headaches, stress and many more.

Yoga has a lot of benefits and advantages. All in a day’s work, it can reduce tension and stress. Of course after a heavy day, you will feel that your muscles have been stuck up and you will feel wasted. If you do yoga, your self esteem will be higher. It is important to gain more confidence inside and out so that you can face people with no worries. Yoga is good for the body in increasing your muscle tone, strength, stamina and flexibility.

If you are too fat and conscious about your body figure, yoga can help you lower your fat and keep your body in shape. Yoga exercises can burn excess fat and give you the desired figure that you want. If you need time to relax and forget your responsibilities, yoga will be good to improve your concentration and enhance your creativity. Yoga helps you to think more positively away from all anxieties. If you have a fresh mind, you can think of good things and apply it easily. Your body needs to relax once in a while. Sometimes, work can leave us wasted and exhausted. During the heavy days, we may not find time to unwind because work is still on our tail. Yoga can help you create a sense of calmness and well being.

Yoga exercise helps you improve a good circulation. Your organs and veins need to be exercised for it to function properly. Yoga can help stimulate your immune system and keep you away from diseases. If you have a good immune system, you can be sure that you are free from sickness. Some people do yoga to be enlightened. They believe that yoga will help them bring up their spirit and keep them relieved. Yoga works differently for people be it spiritual, emotional, psychological, mental and physical.

People think that yoga is only for spiritual people. But that belief is wrong. Even if you are not that religious, you can do yoga. You will see and feel the difference at the same time find out how it works for you. Due to the pressure and demands of life, we become stressed out and we forget the essence of life. We tend to lose touch with the ones we used to spend time with, even ourselves. We find ourselves rushing most of the time with the deadlines and hassles we need to keep up with. This leaves us a small time to wander and have that physical awareness. These are the few things that yoga can provide. Once in a while, find time to dedicate a part of it to yourself to relax and unwind which only yoga can give.

YOGA For Mental Health, Mind and Body

Yoga is a system of mental and physical exercises which were originally developed in India over thousands of years.

Yoga comes in many forms specifically designed to suit different types of people. As a result, some forms of yoga have gained significant popularity outside India, particularly in the West during the past century.

Today there are many different styles with many different goals. Yoga is not a religion. It doesn’t require that you fast or abstain.

The Basics.

Yoga is basically the practice of stretching for one hour. Stretching should only take five minutes, other peoples would rather spend the extra fifty- five minutes playing in an actual sport or spending time with their families and friends. Yoga is not just physical fitness training. It is an authentic holistic tradition inclusive of contemplation and meditation. Yoga injuries are unheard of. The meditation techniques are a comprehensive combination of concentration, sublimation and ideation.

Reduce Stress and Anxiety.

Yoga is an effective method to reduce stress and anxiety. See how to get started. Yoga is a union of the organ systems in the body with the consciousness in the mind. Philosophically, yoga produces a union of body, mind, and energy (or soul or spirit) to bring about a state of equanimity (calmness). Yoga is most effective in dealing with psychosomatic problems. If practiced diligently on a long-term basis it can have a significant effect on a person’s health both on a preventive basis and to control and cure existing problems.

Benefits of Yoga.

Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. Yoga is all about breathing correctly about integrating that breath into your being. Conscious Yoga doesn’t call for you to force or strain your never or sinew. Yoga Slackers are a group of yoga practitioners who practice their asanas not on a mat, but suspended on a piece of 1″ flat, stretchy tubular webbing (like rock climbers use) tensioned between two anchor points above the ground.

A Great help for Expectant Mother.

Yoga is an excellent way to “train” for the marathon of labor and motherhood. Practicing Yoga in pregnancy helps to strengthen and stretch muscles, release tension and maintain good posture. Yoga is more than just a form of exercise, but part of a well-rounded philosophy that dates back over 5,000 years. The practice of Yoga can help you to live a healthy, integrated life. Yoga can help liberate your true nature. Please don’t use yoga to suppress it.

Is Yoga a Religion?

Yoga is not a religion, it fits with any lifestyle, and in fact yoga is one of the most valuable tools you can learn! It will improve your lifestyle! Yoga is not a competitive sport. Yoga, including postures, breathing exercises and meditation is the science of positive mental health. Practice Yoga regularly and it will strip away the obstacles that separate you from your source. Yoga practice can be invaluable in this process, as it can alleviate tension from and clear energy blocks in the body and mind. So speak to a teacher about developing a practice to suit your needs.

Hands on Process.

Yoga teaching is, to a large degree, a hands-on process. A gentle guiding touch can definitely help you fine-tune your practice. Yoga is a way of life, an art of righteous living or an integrated system for the benefit of the body, mind and inner spirit. This art originated, was perfected and practiced in India thousands of years ago. Yoga, Meditation, and other stress reducing wellness practices are critically important in today’s world. By making these healing arts easily accessible, people will attain greater health, balance, and harmony in their lives.

Yoga for Kids.

Yoga for kids is an excellent way for a child to exercise and has many other benefits for a child’s health. Not every type of yoga can be used as yoga for children though. Yoga is an ancient science of personal self -development that has evolved into an integrated lifestyle program. The practice of Hatha Yoga will release the physical tensions and stress so that you feel energized calm and peaceful.

Natural Tips For Managing Morning Sickness

Theories abound about morning sickness, but no one knows the exact cause of this less than pleasant pregnancy experience. Very few women escape it all together, most experience at least some mild nausea, and another unfortunate few have their head in a toilet for the better part of their first trimester, if not longer. Regardless of its severity, there are ways to make morning sickness a little more manageable.

Most people agree that morning sickness is tied into rapidly increasing hormones, particularly estrogen and progesterone, which tend to peak and then level off after the first 12-14 weeks, when most women find a bit of relief. Blood sugar fluctuations (eating too much or too little can trigger nausea), increased sensitivity to odor, slowed digestion, and dehydration can all aggravate the condition further. Here are a few tried and true tips to help get through this challenging time:

• Upon awakening, drink as much lemon water as possible. A normal stomach can tolerate about a liter and a half. If you are having a difficult time keeping water down, sip it slowly and start with small amounts. This helps in two ways: first, since the kidneys are elimination organs, it is thought that they play a role in clearing excess hormones from the system, thereby decreasing the hormonal load during pregnancy. This morning “flush” helps wash out the back “sludge” that can accumulate in the kidneys. Second, lemon itself has strong therapeutic qualities. The smell of lemon has been shown to reduce anxiety, depression, and nausea, and many women have found it soothing and helpful during pregnancy.

• Eat small, frequent meals throughout the day. This helps to stabilize blood sugar levels and keep hunger-induced nausea at bay.

• Food combining is paramount! The digestive system slows significantly during pregnancy and food sits in the stomach for much longer than usual. Therefore, more than any other time, it is crucial to properly food combine while pregnant. Otherwise, the resulting fermenting mess in your stomach is sure to cause a great deal of upset. Of particular importance is avoiding eating fats with sugars as this can wreak havoc on sugar levels as well, further aggravating the situation.

• Avoid juices, as these tend to lead to blood sugar spikes and crashes. A little juice added to water for flavor shouldn’t cause any problems if this helps you to stay hydrated.

• If the mere act of chewing sets off your gag reflex, fruit smoothies are a wonderful solution. If you can, consume as many green smoothies as possible. Green smoothies are wonderful for balancing blood sugar and alkalinizing the body, thereby neutralizing stomach acids, which can aggravate nausea and vomiting. I know many women are completely turned off green veggies during pregnancy. I myself, formerly a salad queen, could not even look at lettuce or spinach without convulsing. I did, however, eventually find a few greens I could tolerate. For example, celery was easy for me and I could tolerate some parsley. Try to sneak a little in your smoothie, and see if you can’t build up from there. If the very sight of anything green turns you green, however, try drinking from an opaque cup with a lid. Believe me, if you can get some green smoothies in you, your body and your baby will thank you!

• Skip the (saltine) crackers. While these may afford some temporary relief, in the long run, they will perpetuate blood sugar imbalances. Try to avoid white flour products and other high-glycemic junk as much as possible, even though it may really be what you’re craving. If you have to, try some toasted sprout bread or at least whole grain crackers, which will have less impact on insulin levels.

• Snack on fruit or a small handful of seeds or nuts. Most women can tolerate, and often find relief with fruit. I found that, at times that I wanted something more substantial, a few almonds really did the trick.

• There is conflicting evidence on whether vitamin B6 can help to alleviate morning sickness, but it has long been prescribed as a remedy. At any rate, seeking out foods rich in this vitamin couldn’t hurt. Some excellent sources are: banana, sunflower seeds, spinach and other leafy greens, avocado and cantaloupe.

• Ginger tea has long been used as a calming tonic for upset stomach and nausea. Steep a little fresh ginger in some hot water and sip in between meals.

• Cinnamon has been demonstrated to have profound effects on normalizing blood sugar levels in diabetics. Try the same tea above, but with a stick of cinnamon instead of ginger.

I hope that some of these tips will help. Most importantly, try to relax, breathe, get lots of rest, and know that it will all be worth it in the end.

Dhan Yoga Exercise for Healthy Life

Dahn Yoga is a science. Like all other sciences it is based on observation and experiment. This method of observation and experiment is regarded in the west as a distinctly modern innovation, but as a matter of fact it was adopted in India in very ancient times by the “RISHIS”, or seers of truth. Through the process of close observation and constant experimentation, they discovered the fine forces of nature, as also the laws that govern our physical, mental and spiritual well being. The truths thus gained through their own experiences and investigation, they wrote down in Upanishads, preached in public and expounded to their pupils.
“PREVENTION IS BETTER THAN CURE” it is the famous quotation and meaningful quotation..
Yoga helps us to not only prevent from the diseases; it also helps us to cure some of the common diseases.
Yoga is the only branch that has exercises to make us fit in a physical, Physiological, and psychological manner.
ESSENTIAL OF YOGA PRACTICES:
In order to derive the full benefits of yoga it is necessary to understand the following requirements and principles related to its practice.
TIME:
Though the morning time, before breakfast, is regarded best for practicing yoga. One can do it also in the evening or at any other time provided the stomach is empty and not heavy with food.
The individual should select a time which is convenient for his daily routine and should try to do yoga at the same time everyday. A practice for atleast 5 to 6 days in a week should be enough to show improvement.
PLACE:
Practice yoga on the floor. Avoid chowki (Or Bed). Use a carpet, rug, blanket, or mat on the floor. The place of practices should be neat, clean and well ventilated.
SILENCE:
One should maintain silence while doing yoga. Any conversation, mental activity and even listening to music should be avoided.
REST:
Two types of Rest:
1.Short Rest
2.Long Rest
Short Rest:
The short rest should be for about six to eight seconds only. This is taken between two rounds of asana, or between one and the other asana. The Shorter restis completed by breathing twice at the completion of one round of a posture
Long Rest:
Long Rest comes at the end of all the asanas, pranayamas and other kriyas which one does at a stretch. The general principle is to devote one fourth of the actual practicing time for this rest. For e.g. : If one has done yoga for 20 minutes , the rest at the end should be for 5 minutes
DRESS:
There should be minimum clothes on the body while doing yoga. Male practitioners can wear half pants or pyjamas along with an underwear. Ladies can wear saree, slacks or stretch pants with blouse. In winter, light woolen clothes may be used while doing yoga.
BATH:
It depends on the convenient and personal choice of the practitioners to bath either before or after the practice. For taking a hot bath after yoga practice one must wait for about 15 minutes
METHOD OF PRACTICES:
In order to obtain the fullest benefit of yoga, one must practice in a proper way. Since yoga is the scientific systems it requires to be done in a specified manner. What is more important here to mention is that though every one cannot practice all the postures which perfection, they can certainly follow the method of doing them without any difficulty. Therefore the advice is;do yoga according to the limits of your body. Do it only as much as you can. You need not be perfect in form. If you cannot do the full form, do half it or even less

FEMALE PROBLEMS:

Dahn Yoga

Female practitioners should avoid the yoga practice during menstrual period and during advance stage (After 4 month) of pregnancy. Pregnant women may practice yoga under proper care and instruction of a yoga experts.
HOW MUCH YOGA? :
Yoga can practised for a longer time in the winter season than in summer . Maximum times devoted for actually practicing yoga should not exceeed 45 minutes in a single day of winter. In summer maximum time for actual practice should be 30 minutes.
DIET:
Foods have been divided into 3 categories
1.RAJASIK
2.TAMASIK
3.SATTVIK
First 2 categories is not suitable for yoga practitioners. Third one, SATTVIK, is highly recommended for the yoga practitioners,
QUALITY OF FOOD:
Eat not more than 85 % of your capacity. In other words always keep some space left in your stomach after dinner.
WATER:
Yoga practitioners should drink about 5 lbs (10 to 12 glasses) of water everyday. Water should be not taken at the time of eating, but after half an hour of eating..
Before starting yoga practice we should know the above the factors then only our yoga practices will be meaningful and beneficial one.
YOGA AND HEALTH BENEFITS:
1. PADMA ASANA
2. PASHCHIMOTTAN ASANA
3. MATSYA ASANA
4. ARDHA MATYENDRA ASANA
5. HALA ASANA
6. BHUJANGA ASANA
7. DHANUR ASANA
8. SHALABHA ASANA
9. SARVANGA ASANA
10. PAWAN MUKTA ASANA
11. TARA ASANA
12. VRIKSHA ASANA
13. SURYANAMASKAR ASANA
14. SHAVA ASANA
HEALTH BENEFITS: (PREVENT FROM THE DISEASES)
PHYSICAL:
1. MUSCULAR STRENGTH
2. FLEXIBILITY
3. POSTURE IMPROVEMENT
PHYSIOLOGICAL:
1. NEURO MUSCULAR CO-ORDINATING
2. CARDIO RESPIRATORY EFFIENCY INCREASES
3. CIRCULATORY SYSTEM BENEFITS
4. EXCREATORY FUNCTION IMPROVES
5. IMMUNITY INCREASES
6. ENDOCRINE SYSTEM NORMALISES
PSYCHOLOGICAL BENEFITS
1. SELF ACCEPTANCE AND SELF REALISATION
2. SELF CONFIDENCE
3. FREE FROM ANXIETIES ,STRENGTH AND TENSION
4. PEACEFUL MIND
5. SOCIAL ADJUSTMENT
YOGA CURE FOR COMMON DISEASES:
In the Medical system on external agent (medicine) does the corrective work, in the yogic system this external agent is not needed at all .It is the patient himself whose personal understanding, practice and care cure his diseases in the yogic system
In certain cases, the medicine provided them immediate relief, but not a lasting cure. On the other hand, a great number of such patients achieved permanent cure through thereaptic yoga within in a period of two or four months .This has specially been so in case of diabetes, arthritis, asthma, gastro intestinal disorders, nervous tension and various other cases.
YOGA HELPS US TO LEAD A HEALTHY LIFE

Yoga For Better Female Sex Satisfaction

A sexual problem is that prevents a female from experiencing satisfaction from sexual activity. Yoga asana and breathing exercises help in obtaining the optimum health state.

Lack of desire, painful intercourse, inability to get aroused and sexual climax are some problems that can keep a woman from experiencing satisfaction during sexual activity.

Physical health, psychological health, stress, depression, fatigue, menopause, over weight and lifestyle are some of the contributing factors to the above-mentioned problems.

How Yoga Helps:

1. It breeds confidence by clearing your mind and focusing on breath helping in being more aware of yourself.

2. It eases pain for some women, especially sportswomen, hip and thigh tightness can make sex tough, but yoga can ease any pain by releasing that tension and relaxing your hips. It tones your pelvic floor and strengthens your entire core.

3. According to Yoga, the sexual secretions contain the seeds of life, concentrated life force and nutrients and once depletion in life force takes place, the vitality level and resistance to diseases tends to diminish. A complete branch called Kundalini Yoga, deals with harnessing the sexual power.

4. Mula Bandha (Sanskrit name) an asana can even be done at your work desk. Do it seated or standing, contract and then release the muscle located between the pubic bone and the tailbone, as if you wanted to stop the flow of urine.

5. Push ups and putting up legs up the wall in yoga style really helps, emphasis being on bringing awareness to your breath and focusing on it for few minutes. This position allows more oxygen-rich blood to flow from your lower body back up to the heart and the brain, so you’ll get up re energized and refocused.

Yoga as a system combines postures, breathing exercises, and meditation since remaining relaxed is perhaps one of the most essential preconditions for a harmonious sex life. Irritation, improper lifestyle, stress may prove a stumbling block in a healthy sexual life and relationship. It has been found that many wives admit to their sexual life and marital relationship improving after taking up yoga.

Yoga Bandhas – How to Learn the Bandhas

Taking for granted that one has already practised purakas and rechakas of ten and twenty seconds respectively, for a month or so, one should, on the first day, introduce holding of breath in the last round, for ten seconds. After completing the puraka, both the nostrils should be closed, the right one with the thumb, and the left one with the last two fingers. The head should be lowered down in the front, and the chin set against the jugular notch below the throat. This technique is known as “jalandhara-bandha.” It should beaccom”panied by two other bandhas called respectively “mulabandha”. and “uddiyana-bandha”. The former involves contraction of the anus, the latter, contraction of the pelvis (lower abdomen). These three bandhas are supposed to have a special significance. After holding the breath for ten seconds after the putaka through the left nostril, the head may be taken to its normal erect position, the muscles of the anus and pelvis are relased, and then rechaka and the next puraka are made through the right nostril. Another kumbhaka is then made, which is followed by rechaka through the left nostril. The number of rounds involving kwnbhakas may be increased by two per week,so that within five to six weeks all the ten rounds would include holding of breath. After practising twenty kumbhakas (of ten seconds duration each) every day for about a month, the duration of each kumbhaka may be slowly increased to fifteen seconds.This would be achieved in about a month and a half, and may be practised regularly for nearly a month. Then the time may be progressively increased to twenty seconds.

Another sitting may be added at this stage. In the beginning the dose of ten rounds (i.e. twenty kumbhakas of twenty seconds each) may be split up into two doing ten kumbhakas in the morning and ten in the evening. The number at both sittings may be increased by one every week, so that after five weeks one will be doing forty klllnbhakas per day, twenty in the morning and twenty in the evening. The maximum dose of kumbhaka that an advanced student of yoga is expected to practise every day, as mentioned in Hathayoga-Pradipika , is eighty kumbhakas per sitting, with four sittings in a day. One should thus practise Pranayama in the morning, evening, and at midday and midnight. The maximum duration of kwnbhaka in each round is traditionally expected to be sixty four matras. The definition of a matra seems to vary in different traditional texts. For example, in the Yogatatvopanishad it is said that a matras is the period required for taking the hand round the knee neither hastily nor slowly, and making a sound by sliding the middle finger downward from the apex of the thumb. This means nearly thirty six matras in one minute. A matra is defined in the Markandeya Purana as the time required for winking of the eyelids, or for uttering a syllable. This may mean about one hundred matras per minute. The Brihadyogi-yajnyavalkya Smriti speaks of a matra as the time required for making a sound thrice by the middle finger and thumb, or for moving the hand once around the knee and the thigh. This is rather vague. Brahma. nanda, the commentator of Hathayoga-Pradipika mentions several meanings of the word “matra”.We need not go into the details of these meanings.

It seems reasonable to assume that sixty four matras are equal to nearly forty eight seconds.A kwnbhaka of this duration may be described as of the “highest type”. A duration of twent four seconds would make a kumbhaka of the “medium type”, while a kwnbhaka lasting only twelve seconds may be called the one of a “low type”. It is supposed that a kwnbhaka of the low type causes profuse perspiration of the body, the one of a “medium type,” cause tremors in the body, while that of the “highest” type may cause the body to be raised from the ground. The highest type of kwnbhaka must however, be developed with due care and caution: preferably under the guidance of a person .who has himself mastered it. The author of the Hathayoga-Pradipika (II, 15-16) does well to warn the student of yoga against the ill effects of an improper practice or Pranayama. He has rightly compare breath control with the process of taming a lion or an elephant, emphasizing the need for exercising caution and care.

Lose Weight With Yoga

Yoga is a form of exercise that varies greatly from all other workouts. It is designed to increase flexibility and strength, focusing not only on the physical, but also on the mental health of a person. The benefits and results of Yoga are absolutely amazing, and can be achieved faster than through other types of exercise programs.

Yoga is a workout of stretches and maintaining body positions. Stretching is essential to one’s body and helps protect a person from injury and stiffness. Yoga also increases the blood circulation throughout the body. It strengthens the ligaments, muscles and even the bones. It also helps you to lose weight and tone your body.

Relaxation and concentration are essential components of a Yoga workout. They allow you to get in touch with your body and help you listen to it. This allows you to learn more about yourself and what your body needs, enabling you to take better care of yourself.

The benefits of a Yoga workout are immense. It helps to alleviate stress and decreases the levels of stress hormones. This relaxes facial muscles and decreases the evidence of wrinkles. Yoga is a great workout to do to relax yourself as you begin preparing to go to sleep. It even improves the quality of sleep. Pain alleviation is another one of the incredible benefits of Yoga. Those who regularly do Yoga exercises report a reduction in pain. Yoga also helps you relax and calm yourself during the day, by focusing on the breathing and relaxation techniques that are taught.

To someone who has never before done Yoga, it may look very difficult, however there are many videos that you can rent or purchase for beginners that will introduce you to Yoga and ease you into it. Try practicing Yoga every day for a minimum of 15 minutes. It’s a short amount of time, but the benefits will last throughout your day and even improve the quality of your life.

6 Yoga Stretches to Wake You Up

A gentle way to ease into your day

Unless you’re one of those cheery morning people who hop out of bed with the sunrise, getting up is tough. Research even finds that heart attacks are more common at this time of day, partly because of the demands of shifting from groggy to full-speed-ahead. “We stifle our natural tendency to stretch and yawn because the alarm goes off and reminds us we have an agenda,” says J. J. Gormley, founder and director of the Sun & Moon Yoga Studios in Arlington, VA, who designed this morning yoga routine to help you relax, focus, and get energized. To begin, slowly inhale and exhale for a minute or two. Then breathe and relax in the yoga poses–don’t push yourself. Hold each stretch for two full breaths. If you don’t have 20 minutes in the morning to do the entire routine, do postures 1, 3, and 5 one day, and 2, 4, and 6 the next.

1. Spinal Stretch

Sitting cross-legged, press your sit (derriere) bones into the floor and lengthen your spine, reaching up with the crown of your head. (If this is uncomfortable, sit on a firm pillow or folded blankets, or extend one leg.) Keep both sit bones on the floor while you do this stretch. (a) Place your left hand on your right knee, inhale, and lengthen your spine. Then exhale and twist to the right. Breathe, return to center, switch sides, and repeat. (b) Slide your right hand onto the floor and extend your left arm overhead. Inhale and reach your fingers up toward the ceiling, then exhale and reach to the right, stretching your left side. If your left sit bone comes off the floor, don’t stretch so far. Breathe, switch sides, and repeat, reaching to the left.

2. Cat Tilt

Come onto all fours, with your wrists under your shoulders and your knees under your hips. Lengthen your spine, reaching the crown of your head toward the wall in front of you and your tailbone toward the wall behind you. Inhale deeply, then exhale and round your back up toward the ceiling like an angry cat, drawing your chin toward your navel. On the next inhale, arch your back, dropping your belly toward the floor, lifting your sit bones and collarbones, and gazing up toward the ceiling (not shown). Repeat this sequence three times.

. Puppy Dog

From all fours, (a) press your hands and fingers into the floor, tuck your toes, and (b) lift your hips up and back. Keeping both knees bent, breathe and “wag your tail” (not shown). Then bring one heel toward the floor, straightening that leg behind you (not shown). Breathe; then bend that knee and straighten the other leg.

4. Lunge
Return to all fours, and step your right foot forward so your toes line up with your fingers and your knee is over your ankle. Next, slide your left leg behind you with your knee on the floor. Keep your spine long and straight and your shoulder blades down. To deepen the stretch, press your hips forward and down and your collarbones up. Breathe, switch sides, and repeat.

5. Runner’s Stretch
From the Lunge, lift your hips up toward the ceiling, sliding your hands back a little and letting your front leg straighten as much as possible. Next, press your back heel toward the floor, allowing your toes to angle out slightly. Keeping your legs as straight as possible, with hips reaching up toward the ceiling, relax your upper body down over your front leg. Breathe; then switch sides and repeat.

6. Triangle Pose
From the Runner’s Stretch with your right leg forward, place your right hand on your right shin or ankle, and your left hand on your left ribs. Then roll your torso open to the left so your left shoulder lines up over your right shoulder. Turn your left foot so your toes point forward; right toes point to the side. If you feel steady, lift your left arm straight up toward the ceiling so it’s in line with your right arm. Keep your spine long and look up at your left arm. If this bothers your neck, gaze straight ahead. Breathe; then switch sides and repeat.

Finish off with a resting pose
Sit or lie quietly and tune in to your breathing for several minutes. Then smile–it’s great “mouth yoga” that brightens your face and your mood.
personal workout program – Personal workout program combining Pilates with select strength and cardio  training