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Anjaneyasana (Low Lunge – Variation)

From the tabletop position, swing your right leg forward through the arms placing the foot down with the back of the heel lined up with the heel of your hand (or further forward for a deeper stretch). Bring torso upright and clasp your hands behind your back with fingers interlaced. Press hips forward as you lengthen the tailbone towards the floor, creating a gentle stretch in your left hip... Read More

Apanasana

Begin in Lying Release pose as previously described with knees bent and hip-width apart. On the inhale, lengthen the spine, again breathing into the back of the body. On the exhale, draw the knees in towards the chest with thighs resting against the belly. Hold the knees with your hands or clasp the wrists (or elbows for a deeper release) focusing on the softness of the belly as you breathe... Read More

Bound Angle (Baddha Konasana)

Sit against the wall with your back straight and your knees bent in front of you. Let your knees open toward the floor, then bring the soles of your feet together.Clasp the feet with your hands (or grab your toes as seen in the picture) and draw your heels as close as you comfortably can to your body. Lengthen your spine upward, leading with the crown of your head... Read More

Garudasana (Eagle Pose – Variation)

Before You Begin: Practice Child’s Pose for 1-2 minutes with your knees together and your belly resting against your thighs. If there is excess strain or tension in the neck and shoulders, place a block under your forehead. Focus on and redirect your breath to the back of your body, breathing into the ribs and low back using the exhale to release all tension and strain... Read More

Get Lean & Feel Great!

How to Go Gluten-Free for Weight Loss & Health It seems like the latest craze to lose weight these days is to just go gluten-free. But if you don’t go gluten-free the right way, it can actually also lead to major weight gain. This can happen when you rely on the packaged, highly-processed gluten-free foods which are often heavy in fat, calories, and sugar... Read More

Hero Supported Backbend (Virasana)

Start in Hero’s pose by kneeling on the floor with a bolster or yoga blocks under your hips and your thighs close together. Allow your feet to be just slightly wider than your hips but still close enough for the inside of the heels to touch the hips. The tops of your feet should be flat on the floor and pressing down gently... Read More

Hero Twist

Start in hero’s pose just as you did in the last pose with a bolster or block just under your hips. Remember to keep your thighs close together. Place your right hand behind you near the right buttock and tailbone. Cross your left hand over placing your palm on the outside of your right thigh... Read More

Lying Release

Lie on the floor with knees hip-width apart and feet a comfortable distance from your buttocks . If desired, let the knees fall together by turning the heels slightly outward. Place your hands on your abdomen with your thumbs near your navel. Do not flatten the back but instead just relax and allow it to maintain its natural curve... Read More

Marjaryasana (Cat Pose)

Release the arms and return to all fours in a tabletop position. Inhale while creating a gentle arch in the spine by lengthening the crown of the head and the tailbone away from each other and lifting the head slightly. Exhale while drawing the navel in towards the spine and pressing the hands into the floor. Gently round the spine upward... Read More

Pilates: Much More Than a Svelte Body

Over my 15 years of teaching Pilates, I have witnessed a tremendous leap in the number of individuals who have heard of the discipline. Yet many people still know very little about the full dimension of Pilates, and what they do know is frequently limited and sometimes even inaccurate. Basically, Pilates is a form of exercise designed to restore balance in the body... Read More

Pranayama

Sit in a comfortable position with legs crossed and back resting against the wall. Focus on using your breath to create softness in the body throughout the exercise. Using your right hand, bring your thumb to the right side of your nose and your ring finger to the left side. Close off your right nostril with your thumb. Inhale through your left nostril... Read More

Reclining Bound Angle (Supta Baddha Konasana)

Place a bolster directly behind you. Sit in front of it with bent knees and tailbone touching the edge of it. Bring the soles of your feet together, letting your knees fall to the sides. Lie back, allowing your head and torso to rest on the bolster with your buttocks and legs on the floor. If you feel any strain in your neck or back, place extra support under them to relieve tension... Read More

Standing Yoga Mudra

Release your left foot to the floor and stand with feet slightly wider than hip-width apart. Clasp your hands behind you with interlaced fingers. Inhale while lengthening hands downward towards the floor and drawing the shoulder blades together. Exhale, folding at the hips, bending knees and extending buttocks backward like you’re sitting down in a chair... Read More

The Lazy Days of Summer

The Perfect Time to Get Fit and Healthy! As we relax into the heart of summer with longer, lazier days spent in the great outdoors, there’s never been a better time to take advantage of the slower pace of life and improve our health, nutrition, and fitness! Our 3-day meal plan is designed to keep you eating fresh, wholesome foods while getting you in and out of the kitchen quickly... Read More

Vrksasana (Tree Pose)

To come to standing, return hands to the floor, swinging your back foot forward with bent knees, bringing feet together. Come to standing with feet hip-width apart. Shift your weight to your right foot keeping your right hip firm. Clasp your left ankle in your hand and place your heel high inside of the right thigh... Read More

Yoga For Healthy Digestion

For those of us in this world that deal with gluten or other food allergies, sensitivities, and intolerances we are all too familiar with that “tell-tale” rumbling in our bellies. For some it starts with a cramping sensation, a sudden burst of nausea, or stabbing pain... Read More

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