Showing posts with label Body. Show all posts
Showing posts with label Body. Show all posts
Sunday, July 2, 2017
Use the Fat Loss Factor Principles and Get the Body of Your Dreams
Fat Loss Factor has guidelines for a quick healthy lifestyle that should help most people in any condition to help lose unsightly belly fat. From principle one preparing for success to the final one, Fat Loss Factor gives you a lifestyle of fitness, consuming the right food for your body, and a mental attitude that it will take to reach your target weight. The book is full of practical, easy to implement down to earth advice.
The programme starts out by measuring your basic statistics including weight, and body fat percentage. You will be asked to get photographs of yourself from the beginning so you can asses your progress through the course. You are also advised to check your clothing at the start too, as you will likely find it to fit more loosely as you start to apply the principles of the program.Your Waist measurements are also important: women ideally should be around thirty two inches and a thirty five inch waist is ideal for men.
This program does not take a miracle approach for you to get what it promises: a lean and healthy body that you will be proud of. Your goals will be reached through a consistent practice of tried and proven principles of health and fitness. Example, the book says early on that a changing your eating habits is critical to your physical goals. Eating foods that are healthy to promote metabolism, fat loss and energy is equally important to following the exercise regimen that is prescribed in the book.
When your body is cleansed and you are fuelled by foods that are natural, you are then introduced to some basic fat loss principles for exercise. The book states that, building muscle is extremely essential for you to burn fat. That's right, no need for any diet pills or other supplements for you to get the body you desire. This book explains how your muscle tissue burns a lot more calories than your fat tissue, which gives you the ability of burning fat while you're not working out. By working in sets and supersets, the programme takes you through the basic exercises that are going to build the muscle that you need without bulking up.
Once you have reached the fourth principle of fat loss, you are going to find out that traditional cardiovascular routines are really not what you want to do for your exercise. Scientific research from around the globe, the programme uses exercising in bursts also known as burst training. If you alternate between high intensity and low intensity intervals,the body burns more fat and your workout times are much shorter!
Thursday, June 22, 2017
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Friday, June 9, 2017
Anchorage Chiropractic Office Supplies Whole Body Health And Wellness Options
One of the best ways to improve your health and well-being is by focusing on your whole body. Many of the minor problems that people contend with are often symptoms of larger issues. Working with an Anchorage chiropractor will allow you to learn all about whole health solutions.
You can experience a vast range of issues by simply failing to maintain a healthy diet. This is certainly true for people with depression and anxiety issues that have resulted from nutritional deficiencies. Taking medicine for depression and anxiety is not going to resolve the underlying nutritional problem.
Sometimes people have insufficient beneficial bacteria living in their guts. These helpful organisms assist the body in absorbing nutrients and processing food. Taking a probiotic supplement could improve your energy levels, create digestive balance and boost your immune functioning among other things. Digestive balance is also important for enjoying good mental health. There is a surprising connection between gut flora and many mental health issues.
In order to achieve whole health, you have to focus on attaining good spinal health as well. When your spine is not aligned correctly, moving about can become painful and difficult. Nerve to brain messages will not be transmitted optimally either. Manual adjustments along with other therapies can improve spinal health and your overall well-being.
Weight loss might be essential also. Excess body weight places undue pressure on the spine and has a negative impact on cardiovascular health. Working with chiropractors will allow you to establish a weight loss plan that involves feasible lifestyle changes that can be maintained over the long term.
You will be able to get advice and solutions that are suited to your own circumstances and needs. This will help you achieve the results that you want. Those receiving this care can benefit from higher energy, better body weights and improved metabolism ad immune system functionality among other things.
You can experience a vast range of issues by simply failing to maintain a healthy diet. This is certainly true for people with depression and anxiety issues that have resulted from nutritional deficiencies. Taking medicine for depression and anxiety is not going to resolve the underlying nutritional problem.
Sometimes people have insufficient beneficial bacteria living in their guts. These helpful organisms assist the body in absorbing nutrients and processing food. Taking a probiotic supplement could improve your energy levels, create digestive balance and boost your immune functioning among other things. Digestive balance is also important for enjoying good mental health. There is a surprising connection between gut flora and many mental health issues.
In order to achieve whole health, you have to focus on attaining good spinal health as well. When your spine is not aligned correctly, moving about can become painful and difficult. Nerve to brain messages will not be transmitted optimally either. Manual adjustments along with other therapies can improve spinal health and your overall well-being.
Weight loss might be essential also. Excess body weight places undue pressure on the spine and has a negative impact on cardiovascular health. Working with chiropractors will allow you to establish a weight loss plan that involves feasible lifestyle changes that can be maintained over the long term.
You will be able to get advice and solutions that are suited to your own circumstances and needs. This will help you achieve the results that you want. Those receiving this care can benefit from higher energy, better body weights and improved metabolism ad immune system functionality among other things.
About the Author:
Chiropractic care alleviates buttock, leg and ankle pain quickly, naturally and safely. Click here for more info about an experienced Anchorage chiropractor at http://www.anchoragechiropractors.com now.
Monday, May 15, 2017
How To Lose Body Fat Faster
People who are obese or overweight are most likely to develop serious health complications. This is the reason why death among obese individuals is increasing every year. In order to minimize the risk of developing heart disease, cancer, stroke, diabetes and other related health problems, losing weight is one of the effective ways to do. But before taking a diet plan and exercise regime, be sure to prepare yourself.
But since there are thousands of suggestions and advices available out there, choosing which way to go is quite daunting. It would be difficult for you to decide on how and where to start the process. The good thing is that purchasing sophisticated equipment and diet books are no longer necessary. Just create a meal plan that focuses on your main goal and that is to lose body fat foster city. As you see, it requires dietary intervention to succeed.
Move more and eat less so your body can function well. In order to achieve a ratio of lean mass to fat, avoid processed foods and move more to train your muscles and heart. A well improved body composition improves your health, gives you more energy, and bolsters long term weight. Eating right while exercising is helpful to become healthier and leaner.
Basically, losing weight is a collaborative procedure between perfect timing, calorie intake, and calorie burning. People in Foster City CA can certainly lose more fats with proper training approach and diet. You can do either burn calories, consuming fewer calories, or both. One of the most challenging parts is that there are several ways to make that possible, some may find it impossible while some take it easily.
The key here is to look for what fits you. Consider those you can adapt to your schedule, what suits your mindset, and what you can do consistently. Actually, there are easy ways that often ignored by individuals. These can be incorporated into your weekly regime. That way, you will start seeing good results within a few weeks.
It is important to split up your meal. This is basically a simple way to lose body fat. Actually, you may continue eating your favorite meals, however, instead of taking them during breakfast or lunch, you may save the other half later on. This is a perfect way to elevate metabolism. You should also do cardio exercises as much as possible. Performing the same intensity and duration of cardio exercise will make your system adapt to it and give you an amazing outcome.
Drinking lots of water is also important to keep the body active and improve metabolism. You should double the glass of water you can consume in a day. As you see, water is free of any calorie. When it comes to snacks, choose something that fits you. One may opt for lemon, apples, oranges, and limes.
Lifting weights are also necessary to build strong muscles. One way of increasing metabolism while burning fat is to train the muscles. Be sure to add some weight training to your routine as much as possible. Bear in mind that losing weight is a good collaboration of several aspects at work.
After the workout, there is a possibility that your body requires healthy carbs to regain strength, replenish your sugar level and while stopping the failure of muscles. This is the moment when the insulin sensitivity is too high. Thus, enjoying a meal when the body is craving could reduce unwanted fat.
But since there are thousands of suggestions and advices available out there, choosing which way to go is quite daunting. It would be difficult for you to decide on how and where to start the process. The good thing is that purchasing sophisticated equipment and diet books are no longer necessary. Just create a meal plan that focuses on your main goal and that is to lose body fat foster city. As you see, it requires dietary intervention to succeed.
Move more and eat less so your body can function well. In order to achieve a ratio of lean mass to fat, avoid processed foods and move more to train your muscles and heart. A well improved body composition improves your health, gives you more energy, and bolsters long term weight. Eating right while exercising is helpful to become healthier and leaner.
Basically, losing weight is a collaborative procedure between perfect timing, calorie intake, and calorie burning. People in Foster City CA can certainly lose more fats with proper training approach and diet. You can do either burn calories, consuming fewer calories, or both. One of the most challenging parts is that there are several ways to make that possible, some may find it impossible while some take it easily.
The key here is to look for what fits you. Consider those you can adapt to your schedule, what suits your mindset, and what you can do consistently. Actually, there are easy ways that often ignored by individuals. These can be incorporated into your weekly regime. That way, you will start seeing good results within a few weeks.
It is important to split up your meal. This is basically a simple way to lose body fat. Actually, you may continue eating your favorite meals, however, instead of taking them during breakfast or lunch, you may save the other half later on. This is a perfect way to elevate metabolism. You should also do cardio exercises as much as possible. Performing the same intensity and duration of cardio exercise will make your system adapt to it and give you an amazing outcome.
Drinking lots of water is also important to keep the body active and improve metabolism. You should double the glass of water you can consume in a day. As you see, water is free of any calorie. When it comes to snacks, choose something that fits you. One may opt for lemon, apples, oranges, and limes.
Lifting weights are also necessary to build strong muscles. One way of increasing metabolism while burning fat is to train the muscles. Be sure to add some weight training to your routine as much as possible. Bear in mind that losing weight is a good collaboration of several aspects at work.
After the workout, there is a possibility that your body requires healthy carbs to regain strength, replenish your sugar level and while stopping the failure of muscles. This is the moment when the insulin sensitivity is too high. Thus, enjoying a meal when the body is craving could reduce unwanted fat.
About the Author:
When you are looking for the facts about body fat Foster City locals can visit our web pages online today. More details are available at http://bodystudioforfitness.com/body-composition-testing.html now.
Saturday, February 25, 2017
Laguna Hills CA Chiropractic Office Provides Whole Body Wellness Solutions
There are lots of ways that you can gain more energy and boost your overall health. In fact, a lot of the information and resources that you'll need for these efforts can be found at a Laguna Hills chiropractic clinic. Chiropractors can show you how to resolve issues with chronic pain and how to improve your well-being.
Your current exercise and diet routine should be reviewed by your provider. This remains an important step even if you are at a healthy and acceptable weight. Getting all of the right nutrients in your diet and working out regularly can have a very positive impact on how you feel.
You have to start by making sure that you are not missing out on any important nutrients. This is often very challenging given that a lot of popular food products do not have very high nutritional values. Resolving nutritional deficiencies will improve your energy and it can also resolve certain mental health issues such as chronic anxiety or depression.
Working out is about more than burning off excess calories and fat. It is important for people to have strong abdominal or core muscles. These support the spine and limit the likelihood of back, shoulder and neck pain. Strong core muscles also minimize the likelihood of minor spinal injuries such as subluxations.
Resolving spinal subluxations is also a step that your provider is likely to take. This helps to bolster nerve to brain communication and reduce tension in various muscle groups. People who work with chiropractors can take advantage of numerous therapies that boost spinal alignment and health.
Chiropractors can help you with many aspects of your health including weight loss. They will help you improve the functionality and well-being of numerous internal systems which will allow you to gain improvements in your overall life quality. Your immune system will function better as will your metabolism and you have increased energy and greater mood balance.
Your current exercise and diet routine should be reviewed by your provider. This remains an important step even if you are at a healthy and acceptable weight. Getting all of the right nutrients in your diet and working out regularly can have a very positive impact on how you feel.
You have to start by making sure that you are not missing out on any important nutrients. This is often very challenging given that a lot of popular food products do not have very high nutritional values. Resolving nutritional deficiencies will improve your energy and it can also resolve certain mental health issues such as chronic anxiety or depression.
Working out is about more than burning off excess calories and fat. It is important for people to have strong abdominal or core muscles. These support the spine and limit the likelihood of back, shoulder and neck pain. Strong core muscles also minimize the likelihood of minor spinal injuries such as subluxations.
Resolving spinal subluxations is also a step that your provider is likely to take. This helps to bolster nerve to brain communication and reduce tension in various muscle groups. People who work with chiropractors can take advantage of numerous therapies that boost spinal alignment and health.
Chiropractors can help you with many aspects of your health including weight loss. They will help you improve the functionality and well-being of numerous internal systems which will allow you to gain improvements in your overall life quality. Your immune system will function better as will your metabolism and you have increased energy and greater mood balance.
About the Author:
Chiropractic care alleviates stomach, hip and leg pain quickly, naturally and safely. Laguna Hills Chiropractic for more info about an experienced Laguna Hills chiropractic doctor at http://www.claytonthomasnoel.com now.
Monday, February 6, 2017
Upcoming Featured Poses Upper Body Strength and Flexibility!
by Nina (with Baxter)
Before getting started with the individual poses, we thought we’d take a moment to say something about why upper body strength and flexibility is so important for healthy aging.
With our current shift to more sedentary work styles, for many of us, our upper bodies are typically underused. Because we’re no longer carrying, lifting, and reaching on a regular basis, our upper bodies are not at their optimal levels of strength and function. And even those of us who exercise regularly by walking, running, or cycling, can become imbalanced due to neglecting our upper bodies.
I think that it’s important to most if not all of us that we maintain our independence as we age. For the elderly, upper body weakness has a significant effect on everyday activities, including the most basic ones, such as getting out of a chair, taking care of your home, and carrying your groceries. We also need to work on upper body flexibility, as people who are tight in upper back, shoulder and chest areas can have difficulty taking items off shelves or even dressing themselves.
Working your upper body also helps optimize your circulatory system, keep the connective tissue around your nerves mobile, and facilitate communication between your upper body and your brain, all of which will contribute to keeping your body healthier as you age.
So stay tuned! Hmmm, what is Baxter doing with that block?
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Wednesday, November 9, 2016
The Benefits Of All Natural Herbal Body Detox
The question whether the detox program is necessary or not can get confusing, especially given several warnings should things go wrong. As a would-be natural detoxification dieter, it is important to realize that one hardly goes wrong with all natural herbal body detox. Should you follow the instructions, you will be helping yourself in several ways.
Today, we comfortably consume chemically processed food, and most of us have no time for regular exercise. This in addition to a diet full of meat and dairy products, the consequence is a buildup of toxins in our body system, leading to the gradual failure of vital body organs and systems like the kidney, liver, the heart, and the immune system. This is what led the majority of us to the early graves.
Our body is naturally wired to accept and use the nutrients from plants in their natural balanced status. In most drugs, the natural balance of the chemical compounds is altered to focus on managing a particular disease-causing microorganism. This works, but also leaves the system with an accumulation of toxins the needs to be removed.
The other sources of toxins include the chemically processed food products, drinking water, breathing air, alcohol, smoke from cigarettes, and all other food intakes.
By removing the toxins from the system, there are several benefits that come about. The most important one is increased immunity. With a strong immune system, the body is able to fight off most of the disease-causing microorganism living you to live a happy and healthy life.
The other benefits of removal of toxins from our systems through natural ways include proper digestion system, hence, the increased absorption rate for the required nutrients, and reduced risk of heart-related conditions, diabetes and other lifestyle diseases. In addition to this, it promotes healthy hair growth, vibrant skin, clear thinking, increased energy level, and a healthy and happier life in general.
However, it gets to a level when the normal diet alone is not enough to facilitate a proper detoxification. This is when the all natural herbs come in. Unlike the vegetable and fruits, these plant products are not the normal part of the diet.
They are formulated and sold as plant extracts and have a range of vitamins, minerals, and nutrients that are necessary to promote optimal functioning of organs.
Most of these formulations are sold and delivers as promised. For the healthy people, it is uncommon to get a negative effect from these herbs. However, those who have conditions like allergy, asthma, diabetes, and those who are sick are advised to seek permission from qualified physicians or health professionals before using them to avoid an advance reaction.
Today, we comfortably consume chemically processed food, and most of us have no time for regular exercise. This in addition to a diet full of meat and dairy products, the consequence is a buildup of toxins in our body system, leading to the gradual failure of vital body organs and systems like the kidney, liver, the heart, and the immune system. This is what led the majority of us to the early graves.
Our body is naturally wired to accept and use the nutrients from plants in their natural balanced status. In most drugs, the natural balance of the chemical compounds is altered to focus on managing a particular disease-causing microorganism. This works, but also leaves the system with an accumulation of toxins the needs to be removed.
The other sources of toxins include the chemically processed food products, drinking water, breathing air, alcohol, smoke from cigarettes, and all other food intakes.
By removing the toxins from the system, there are several benefits that come about. The most important one is increased immunity. With a strong immune system, the body is able to fight off most of the disease-causing microorganism living you to live a happy and healthy life.
The other benefits of removal of toxins from our systems through natural ways include proper digestion system, hence, the increased absorption rate for the required nutrients, and reduced risk of heart-related conditions, diabetes and other lifestyle diseases. In addition to this, it promotes healthy hair growth, vibrant skin, clear thinking, increased energy level, and a healthy and happier life in general.
However, it gets to a level when the normal diet alone is not enough to facilitate a proper detoxification. This is when the all natural herbs come in. Unlike the vegetable and fruits, these plant products are not the normal part of the diet.
They are formulated and sold as plant extracts and have a range of vitamins, minerals, and nutrients that are necessary to promote optimal functioning of organs.
Most of these formulations are sold and delivers as promised. For the healthy people, it is uncommon to get a negative effect from these herbs. However, those who have conditions like allergy, asthma, diabetes, and those who are sick are advised to seek permission from qualified physicians or health professionals before using them to avoid an advance reaction.
About the Author:
You can find a complete summary of the advantages you get when you use all natural herbal body detox products at http://greenvalleycleanser.com right now.
Wednesday, June 29, 2016
How To Choose The Best Body Cleanse
When looking for the best body cleanse, one must consider many facts. This is because conducting such a plan in a safe and careful manner is essential. Detoxification programs are often used for weight reduction or to eliminate toxins from a person's body. Detox is the shortened form of the word, and essentially means the elimination of chemicals and other harmful compounds from a person's liver, intestines, bloodstream and kidneys. This is accomplished by the person adhering to a stringent diet plan.
There are numerous cleansing diet options, ranging from those that are quite restrictive, to those which offer the dieter a little more freedom with regard to his or her food choices. The following are some examples of popular detox programs. However, it is always wise to check with a doctor prior to beginning any new diet.
The most basic of all detoxification plans involve a three day fast, which starts off the diet. Throughout these initial 3 days no food is eaten, and the dieter consumes only water, and no diluted drinks such as tea or coffee. At the end of the fast, one must follow a monotrophic diet for an additional ten days. A monotrophic diet plan involves eating only one type of food at each meal, which is generally fruit of some kind.
A person may also decide to go on a 10-day detoxification program. Such plans are usually focused on eliminating toxins from the colon. Processed and fried foods, as well as alcohol, caffeine, salt, sugar, oil and fats are strictly forbidden. The program lasts for ten days and a very restricted diet is followed during this time. The menu consists of filtered water, vegetables, fruits, organic maple syrup, sea salt, cayenne pepper, and organic lemons.
Many detox program enthusiasts favor raw food diets. Unlike numerous weight reduction or detoxification plans that produce fast results, a raw food detox diet is a slower process. However, it frequently leads to lifestyle changes that are both healthy and permanent.
Raw foods are natural foods that contain no chemicals or preservatives, therefore processed foods and junk foods are prohibited on this plan. The program is said to eliminate up to 90% of the toxins in a person's body in approximately one month.
Numerous nutrition experts are of the opinion that constant exposure to chemicals and preservatives in food and pollutants in the air are the cause of many conditions such as excess weight, skin problems, headaches and fatigue. Those who follow detoxification diets believed that the eradication of such toxins will rebalance one's system to a natural, healthy condition. In addition, it is commonly thought that such diets speed the metabolism and curb the appetite.
As is the case with most health plans, the popularity of inner body cleansing has surged and diminished over the years. However, most nutritionists agree that there are benefits associated with such programs if they are followed responsibly. If one is unsure of which is the best body cleanse, he or she should seek the advice of a physician.
There are numerous cleansing diet options, ranging from those that are quite restrictive, to those which offer the dieter a little more freedom with regard to his or her food choices. The following are some examples of popular detox programs. However, it is always wise to check with a doctor prior to beginning any new diet.
The most basic of all detoxification plans involve a three day fast, which starts off the diet. Throughout these initial 3 days no food is eaten, and the dieter consumes only water, and no diluted drinks such as tea or coffee. At the end of the fast, one must follow a monotrophic diet for an additional ten days. A monotrophic diet plan involves eating only one type of food at each meal, which is generally fruit of some kind.
A person may also decide to go on a 10-day detoxification program. Such plans are usually focused on eliminating toxins from the colon. Processed and fried foods, as well as alcohol, caffeine, salt, sugar, oil and fats are strictly forbidden. The program lasts for ten days and a very restricted diet is followed during this time. The menu consists of filtered water, vegetables, fruits, organic maple syrup, sea salt, cayenne pepper, and organic lemons.
Many detox program enthusiasts favor raw food diets. Unlike numerous weight reduction or detoxification plans that produce fast results, a raw food detox diet is a slower process. However, it frequently leads to lifestyle changes that are both healthy and permanent.
Raw foods are natural foods that contain no chemicals or preservatives, therefore processed foods and junk foods are prohibited on this plan. The program is said to eliminate up to 90% of the toxins in a person's body in approximately one month.
Numerous nutrition experts are of the opinion that constant exposure to chemicals and preservatives in food and pollutants in the air are the cause of many conditions such as excess weight, skin problems, headaches and fatigue. Those who follow detoxification diets believed that the eradication of such toxins will rebalance one's system to a natural, healthy condition. In addition, it is commonly thought that such diets speed the metabolism and curb the appetite.
As is the case with most health plans, the popularity of inner body cleansing has surged and diminished over the years. However, most nutritionists agree that there are benefits associated with such programs if they are followed responsibly. If one is unsure of which is the best body cleanse, he or she should seek the advice of a physician.
About the Author:
Our webpage www.pauloberdorf.net reveals how you can buy the best body cleanse for your skin. To make an enquiry with our experienced staff, click on this link http://www.pauloberdorf.net.
Wednesday, May 18, 2016
Featured Sequence Lower Body Flexibility Practice
by Baxter
Last week I posted a Lower Body Strength Practice. I mentioned how preserving and sometimes improving our lower body strength is essential for our daily activities as well as for our hobbies, exercise and sporting desires. And it is equally important that we keep the lower body flexible and open, in good balance with our developing strength. It’s great to have the strength for a long hike, but if you are hampered with tight inflexible muscles, hopping over that creek might be a real stretch (sorry, couldn’t resist)! Staying flexible is not only a good way to increase the possibilities of activities we can participate in, but it is also a good way to preserve the full range of motion of all our joints, and, in doing so, keep the joint space healthy and fully functional.
Recent research shows that holding poses longer then upwards of 90 seconds can result in maintaining the muscles at the new stretched length, versus having them shorten up the next day. But you may need to work up to 90 seconds if the intensity of the held poses is too much at first, or if your muscles get super shaky and you need to come out before trying again. So, when you see suggested timings, know that you are working towards 90 second holds, but you should start out wherever it feels best for you!
Today’s sequence will include mostly static, held postures, but I often will begin with a dynamic mini-vinyasa, moving in and out of the “full” pose on my inhale and exhale as a way to warm up the muscles and joints, and prepare my body for the full pose. Take a look at last week’s sequence for ideas on how to do that.
Warm-Up Pose
Dynamic Reclined Hip Stretches: Since you will be working with all the joints of the lower body, it is nice to start by warming them up to their fuller range of motion. Repeat the sequence few times on each side (see Dynamic Reclined Hip Stretches).
Reclined Leg Stretch (Supta Padangustasana): Three variations of this pose improve flexibility around the hip joint.
Version 1: Lying on your back, bring one knee into your chest and place the strap around the arch of the right foot. Extend the leg towards vertical (getting vertical depends on your unique muscle and joint challenges). Push out along the line of your leg bones towards your heels, and pull back towards your hip via the strap. Work your way gradually towards 90 seconds, and then move on to Version 2.
Repeat all three versions on the left side.
Bridge Pose (Setu Bandha): This pose improves flexibility at the front of the hip joint. Come into Constructive Rest pose, on your back, with your knees bent and your feet about fourinches from your hips. Warm up by lifting your hips up as you inhale and lowering them down when you exhale, up to six times. Then inhale and stay for up to 90 seconds. Press down evenly into your feet, and lift from both your hips and your lower tip of your breastbone. Optionally, you can turn your upper arm bones under the pose, being mindful to not put any strain on your neck. As you come out of the pose, release your shoulders.
Standing Poses
Standing Forward Bend (Uttanasana): This pose opens the back buttock muscles and the hamstrings, as well as the back calf muscles. From Mountain pose, you might warm up for full Uttanasana by inhaling your arms overhead, exhaling into Uttanasana (maybe keeping the knees a bit bent first few times), inhaling up to Urdva Hastasana (Arms Overhead), and exhaling back to Mountain pose. Then, when you are ready, on an exhale, come into full forward bend and stay for up to 90 seconds. If you are super tight, keep a slight bend in your knees. If your hands don’t easily come to the floor, place them on blocks. Come up on an inhale.
High Lunge: This pose stretches different areas of the lower body in your two legs. A great way to get into High Lunge is from Standing Forward Bend, so with your hands on the floor or on blocks, step your left foot way back on you mat, keeping your feet hip-distance apart. Bring your right knee directly over your right ankle, arms long and strong, and work up to 90 seconds. After your hold, you can step forward into Uttanasana to transition to the second side, or step back into Downward-Facing Dog pose to do so.
Downward Facing Dog (Adho Muka Svanasana): This pose, like Uttanasana, is a good way to open up the back of the hips and legs. From High Lunge, step your front foot back to match your back foot, and place both hands flat on the floor, shoulder-distance apart. Press your hips up and away from your hands, coming into a pyramid shape. With either straight legs or slightly bent knees, imagine your hips are lifting away from your heels and your heels are releasing down away from your hips. Very gradually work your way towards a 90-second hold.
Upward-Facing Dog (Urdhva Muka Svanasana): This pose opens up the fronts of the thighs and hips. From Plank pose, pivot at your shoulder joint, let your hips come forward towards your wrists, allowing your chest and legs to come into a back bend shape, with your thighs coming parallel to the floor. You can keep the toes turned under, or you can shift your feet so the tops of the feet are pressing into the floor. I’d suggest short holds at first, very gradually working towards your goal of 90 seconds. Keep your arms long and strong, and your legs engaged as well. A good rest in Childs Pose after Upward-Facing Dog is usually well deserved!
Triangle Pose (Utthita Trikonasana): This is a great pose to open up the front leg inner thigh and hamstring, and back leg side hip and calf. From Mountain Pose, step your feet wide apart, perhaps between 4-5 feet, depending on your height and leg length. Turn your right foot and leg out 90 degrees, and kick your back heel back out an inch to adjust your feet. Allow your hips to rotate few degrees towards your right foot, but keep your chest aligned with the long edge of your mat. Inhale your arms parallel with the floor, and tipping from your hips and upper leg bones, bring your hips and torso out over your right leg until the stretch in your right inner thigh or hamstring indicates a good place to stop. Rest your bottom hand on your leg or a block or chair seat, depending on your tightness. Gradually work up to 90 seconds. Come up on an inhalation, exhaling your arms to your sides. Then repeat on the left side.
Cobbler’s Pose (Baddha Konasana): This pose is a great stretch for the inner thighs and outer hip muscles. Sit with a folded blanket under your hips and your legs straight out in front of you. Then bend your knees out to the sides and bring the soles of your feet together a few inches in front of your hips. You can support yourself by placing your hands on the floor by your outer hips or you can hold onto your ankles or feet. Keep a nice lift in your spine, and press the soles of the feet together, while thinking of your knees moving away from each other.
Seated Wide Angle Pose (Upavista Konasana): This pose lengthens the inner thigh muscles and the hamstrings. From Cobbler’s pose, take your legs back out in front of you and straighten your knees. Then swing your legs wide apart on the floor, perhaps 90 to 120 degrees open. Use your hands to support your chest by placing them on the floor either just behind your hips (if you are tight in the hips) or just to the outside of your hips. Adjust the position of your legs so your kneecaps point straight up. Keep your arms long and strong. If this position is really intense, consider slightly bending your knees. Work towards your 90-second goal.
Hero Pose (Virasana): This pose is a great stretch for the top thigh muscles and the ankles and shins, and it one of my favorite meditation sitting positions. But Hero pose can be challenging, so try using various props to help get comfortable. Place a blanket folded into a large rectangle on your mat and place a block near the back of the blanket. Next, kneel near the front edge of the blanket and place the block between your feet. Keeping your knees hip-distance apart, splay your shins behind you so your feet are wider apart than your hips and slowing sit down on the block. If you’re tight, start on a high side of block and gradually work your way down to the lower heights as your legs permit. Feeling a good stretch on the top of the thigh or front of the shin and ankle is to be expected, but you should not feel pain in your knees or other joints. Once you get to your 90-second goal, you can sit longer as your body permits. I usually come out by coming forward into my hands and knees, and stretching one leg at a time back behind me to open the knees up before moving on to any other pose.
If you want to keep your sequence short, you can end here. Otherwise, if you have time, you can move on to physical relaxation.
Relaxation
Choose any form of Savasana (Corpse pose) you prefer and focus on relaxing your lower body. If your legs feel uncomfortable, try the version with your knees resting on a blanket roll.
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