nokcha
5,000+ Views

Plus-Sized Yogi Proves Body Size Doesn't Matter

Jessamyn Stanley is pretty amazing. She stumbled upon yoga thanks to a Groupon back in 2011 and now the 27-year-old North Carolina resident is a certified yoga instructor herself, and has over 55,000 Instagram followers.
She is not the typical body shape one thinks of when we think of (perky, thin, blonde) yoga instructors and she thrives on that. She's here to change the stereotypes of who is fit and who isn't.
“I think it’s intimidating [to see the ‘typical yoga body’ at the front of the class],” she told nymag. “It creates more of an aspirational experience as opposed to an inspirational one. It doesn’t actually elicit what yoga should give people. The whole point of this practice is to burn away the parts of our lives that are built up over the years that don’t matter, and to burn that away to who you truly are.”
"I always tell people (especially women) to stop sending negative energy into their bodies and their thoughts. That negative energy is responsible for all your body's unhappiness. The only person in control of your life experience is you."
5 Comments
Suggested
Recent
Damn, she's amazing! I'd love to take a class with her!
She looks amazing :) I totally agree with her idea of Yoga!!
wooow she is flexible
she is our reflection♡
I know right I love how she's confident in herself. God knows we all need a little more of that in the world
Cards you may also be interested in
EMS Workout Benefits
Have you noticed how much better you feel when you work out? Do you note how you sleep better, and think better? There are many physiological and mental benefits associated with physical activities and fitness. Indeed, many studies confirm the irrefutable effectiveness of regular exercises. Regular physical activities are beneficial to the heart, muscles, lungs, bones, and brain. Exercising improves many aspects of your life. In addition to the extensive benefits of physical activities, there are several advantages that are specific to EMS workout suit Undeniably, the growing popularity of this new technology is primarily due to benefits specific to EMS. EMS workout benefits include; Physiological EMS Workout Benefits Many people exercise for physiological benefits that include improvement in muscle strength and boost of endurance. There are several physiological benefits that are specific to EMS workouts and include; EMS Workout Benefits to muscles EMS training facilitates better muscle activation, enabling your body to use 90% of its potential, unlike conventional training, where you only use 60-70% of your strength. Similarly, EMS increases muscle mass due to the extra stimulation. Benefits to Tendons and Joints Since you do not need to use external loads to achieve deep muscle activation during EMS training, the strain on tendons and joints significantly reduces. Indeed, since EMS workouts are grounded on electrical stimulation and not heavy loads, there is no additional strain on joints and the musculoskeletal system. Vascular and capillary benefits EMS workout benefits the cardiovascular system. Specifically, EMS workouts support improved blood circulation and, as such, reduction in blood pressure. Similarly, improved blood flow decreases the formation of arterial clots reducing vulnerability to heart attack and cerebral thrombosis. Research shows EMS training suit increases blood flow (especially when done in lower frequencies) to muscle tissues. The electrical impulses sent to the full-body suit support blood flow through the contraction and relaxation of muscles. Posture-related Benefits EMS training work the stabilizer muscles correcting and improving posture. Correct body posture is essential in well-being. Incorrect posture is associated with muscular pain due to decompensating. EMS workouts specifically target and train difficult-to-reach stabilizer muscles, reducing postural imbalances of the back, tummy, or pelvic floor. Improvement in overall posture and flexibility reduces muscle pain. EMS Workout Benefits to Mental Health A multitude of research supports the hypothesis that exercising improves mental health. Working out facilitates the secretion of three hormones; endorphins, dopamine, and serotonin. These hormones generate chemical reactions in the brain responsible for that satisfied and happy feeling you get during and after working out. EMS is a high-intensity workout that triggers the release of dopamine a few minutes into the training. Dopamine helps you become more alert and focused, improving performance. After an EMS workout session, the body releases serotonin. Serotonin regulates body temperature in addition to adjusting the imbalances in the nutritional cycle. Ultimately, EMS improves mental health by triggering the release of certain hormones that lighten the mood, relieve stress and dull pain. EMS training is your ingredient of happiness! Time-Saving With EMS training, you can achieve a full-body workout in a mere 20 minutes. Indeed, the EMS full-body suit simultaneously activates many muscles in the body, effectively reducing training time. Fast Results The benefits of regular exercises are achieved much faster with EMS workouts compared to conventional training. Due to robust muscular activation, the results of EMS workouts are evident much quickly. EMS workout benefits are not only physiological but also mental. EMS training enables you to enjoy these benefits with a mere 20-minute workout thrice a week! For more visit our eBay store.
Lose the Love Handles! Yoga Routine
This sequence won't burn away the fat, but once you do some cardio to trim down your tummy, these moves will leave you with awesome abs and a flat belly. 1. Down Dog Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips. Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into the classic upside-down-V shape called Downward Facing Dog. Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Breathe deeply for five breaths. 2. Warrior 1 From Down Dog, inhale to step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up. Raise your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up toward your hands in Warrior 1. Stay here for five breaths. 3. Warrior 2 From Warrior 1, inhale to open your hips, arms, and chest to the left. Gaze past your right fingertips, keeping your front thigh parallel with the floor. Stay like this in Warrior 2 for five complete breaths. 4. Extended Side Angle From Warrior 2, exhale as you plant your right hand on the floor beside your right foot, and raise your left arm over your ear. Hold Extended Side Angle for five breaths. 5. Sage From Extended Side Angle, release your left palm to the mat in Down Dog position. Grab onto your right big toe with the first two fingers and thumb of your right hand. Inhale to come up onto the ball of the back foot, and roll open to the left, raising your right leg into the air and planting your left heel on the mat. Straighten the leg if you can or keep the knee bent, gazing at your right hand while holding Sage for five deep breaths. 6. Sage Tree From Sage, release your right toes, bend your right knee, and use your right hand to pull your right heel as high up on your inner thigh as possible, so it's in Tree position. Once you're stable, reach your right arm up above you, and if you can, gaze up at your palm. Stay here in Sage Tree for five deep breaths, trying to keep your core strong and the pose steady. 7. Balancing Star From Sage Tree, straighten the right leg into the air. Gaze at your lifted hand, and hold Balancing Star for five breaths. Keeping your core engaged will help you stay balanced. 8. One-Legged Four-Limbed Staff From Balancing Star, keep the right leg lifted, and as you exhale, release your right hand to the mat and bend your elbows behind you, slowly lowering into Four-Limbed Staff. Keep your abs engaged and your body in one straight line with the right leg lifted. If this is too difficult, rest the right knee on the floor. Hold here for five complete breaths. 9. Upward Facing Dog From One-Legged Four-Limbed Staff, release the right foot to the floor and inhale as you scoop the chest forward, coming into Upward Facing Dog. Continue to press equally into the tops of the feet and palms, breathing for five breaths. 10. Clasped Locust From Up Dog, release your belly to the floor. Bring the arms behind your lower back, and clasp your fingers together, pressing the heels of the palms together in a double fist. As you inhale, pull the hands away from you to lift the chest as high as you can, simultaneously raising the feet. Lengthen through the spine by drawing the head away from the toes, holding Clasped Locust for five breaths. 11. Press back into Child's Pose to release the lower back.
Uprooted
At the beginning of this year I never could have predicted what happened in my own little slice of life. I was your average middle aged woman, working at a grocery, tending to my kids. My life wasn't perfect by any means but we fared well enough as I tried to manage my own mental health. I have heard of events causing a series of events. I had never really seen it clearly happen until this very long year. In March just before the pandemic began in full, my parents announced they were divorcing. This didn't bother me very much. My father is very narcissistic and abused me in several ways growing up in such way that at 30 I am still overcoming. The family began to fall apart. My brothers and I were at odds. Our parents trying to pull us over to sides. All the "fun" parts of a typical divorce. Tensions grew. In July we had our first family gathering since the news. A fight arose and people said horrible things. One brother, under orders of my Father, tried to take my children from my care. I lost my mind for a while. The family fractured even more. I shook myself off and with the aide of legal knowledge and my therapist behind me, I got my children back with ease. They were both shaken and confused. With noticeable signs of neglect from being in my brothers care. Then yet another bombshell dropped and everything began to make sense. The man I knew to be my father....wasn't my father. The family fractured beyond repair. The kids didn't understand what was happening. Suddenly for the first time in my life...I had no family left at my side. It had been the focal point of the vast majority of my life. Now it's gone. So here we are in December, in a broken family environment, barely treading water with painful memories all around us. I decided we needed a fresh start. When our lease here expires, we will move over 800 miles to a new home in a very new place. My determination to give my girls and myself a safer and happier life is stronger than anything I have ever felt. For the first time, I am alone. Its new and terrifying. So that is why I am going to start this collection of thoughts and processes as we venture into this new life. -Magnolia
5 Unbelievable Stretches for Tight Hips
Every time you sit down, you're actively shortening the muscles in your hips, which ultimately makes them feel stiff. Luckily, some simple-but-incredibly-satisfying stretches can relieve the tension and promote flexibility. Here they are: 1. Figure Four: Lie on your back with your arms along your sides, your knees bent, and the soles of your feet on the floor near your butt. Place your right ankle over your left leg, just below the knee. With both hands, grasp your left thigh. Lift your head and shoulders off the ground, and bend your elbows to gently pull your left knee in toward your chest. (You should feel it in your right hip.) Repeat on the opposite side. 2. Standing Bow: Balance on your left foot and bend your right knee as you bring your right foot toward your butt. With your right hand, grab the inside of the right foot. Keeping your hips square to the ground, hinge forward slightly as you reach up and forward with your left hand, and lift the right foot up behind you until you feel the stretch in your right hip. Repeat on the opposite side. 3. Upward-Facing Dog: Lie facedown on a mat with the tops of your feet on the ground and your toes pointed behind you. With bent elbows, place both palms on the ground near your hips. Relax your shoulders as you extend your elbows, and open your chest toward the front of your mat. Take your gaze upward and press into the palms to lift your hips up off the ground. To increase the stretch, increase the arch in your back and press the hips forward. 4. Floor Bow: Lie facedown on a mat and bend both knees to bring your heels toward your butt. With your left hand, reach behind you to grab the outside of your left foot. With your right hand, reach behind you and grab the outside of your right foot. Arch your back as you simultaneously use your hands to lift your knees and chest up off the floor. 5. Supta Virasana With High Hips: Sit on your knees with the tops of your feet pressed against the floor, your toes pointing behind you, and your butt on your heels. Gently lean back and place your elbows on the floor about knees-width apart. Place your left palm on your left heel and your right palm on your right heel. Keeping your neck in line with your spine and your shoulders away from your ears, press your hips up toward the ceiling.
Face Workout: Preventing Sagging Skin
Gravity is a part of life, there is no avoiding it, and the same goes for growing older. Our skin grows old and tired as we age, but there is no reason for it to look saggy and defeated! Here are three simple daily exercises to keep your skin looking tight and fresh - no matter what gravity tries to do to you! Step 1 Sit or stand in a comfortable position and then gently tilt your head backward. With the chin tilted back, try to lift your lower lip over your top lip. Once you have it as far as you can stretch, hold the position for about five seconds. Then relax the lips but keep the chin tilted up. Practice the exercise with the lips four more times. You can do this exercise two to three times a day. Step 2 Practice sticking out your tongue (maybe try this when you're alone). Now, tilt your head backward and look at the ceiling. Stick that tongue out, pointing upward toward the ceiling as well. You will feel the stretch and pull not only at the back of the tongue, but all along the front of the neck and underneath the jaw or chin line. Hold the position for about five seconds and then relax. Repeat this exercise three or four more times as comfortable. You can repeat this exercise several times a day if you wish. Step 3 Lie down on your back on your bed or a sofa, with your head hanging down over the end, face turned upward facing the ceiling. Arms should be at your sides, your body relaxed and comfortable. Slowly and evenly, lift your head upward until it is even with the rest of your body. You should feel this exercise all around the front of the throat and you may even feel a pull at the back of your head near your neck. Hold the head in this position for a count of 10 if you can, five seconds if you feel any discomfort. Relax. Repeat the exercise several more times. You can extend the hold time to 10 or 15 seconds as you grow stronger.
Insomnia- Symptoms, Causes, Treatment
Are you having trouble sleeping? It can be quite harmful to your health if you are unable to fall or stay asleep at night. Here's how to get rid of insomnia and put an end to your sleeping problem. What is Insomnia? When someone faces difficulty in falling asleep at night, it is known as insomnia. And it's a fairly prevalent problem that saps your energy, your attitude, and your capacity to operate during the day. If Insomnia is left untreated it can lead to various health complications. If you feel sluggish and tired during the day after sleeping eight hours a night, you may be suffering from insomnia. One of the most common sleeping disorders is Insomnia. It's more right to think of it as a symptom of another problem, whether it's something as simple as consuming too much caffeine during the day or something more sophisticated like being stressed out. To treat this issue you can buy Ativan online that can be delivered to your doorstep. How do You Know If You Suffer from Insomnia? You may know if you suffer from insomnia by evaluating various symptoms. Symptoms of insomnia include: · Having trouble falling asleep at night · Getting up way too early · You don’t feel rested after a night’s sleep · Tiredness or drowsiness during the day · Not having proper sleep at the night · Irritability, and melancholy, are some of the symptoms. · It’s difficult for you to pay attention, focus or concentrate on things. · Concerns about sleep Identifying The Cause of Your Insomnia You must observe your sleeping patterns in order to properly treat and cure your insomnia. Half of all insomnia instances are caused by emotional difficulties such as stress, anxiety, and sadness. However, your daily activities, sleep schedule, and physical health could all play a part. Try to figure out what's causing your insomnia. You can personalize your solution once you've identified the root problem. Treating Insomnia With Ativan Ativan is a benzodiazepine drug, which means it belongs to a class of medications known as benzodiazepines. These medications work by increasing the action of the neurotransmitter GABA by targeting the GABA receptor. They have a calming and relaxing impact on the brain and central nervous system. As a result, Ativan relieves anxiety and treats sleeplessness by calming and relaxing the body. Ativan pills and Ativan solution for intravenous (IV) injection are the two forms available. Injections with a strength of 4.0mg/1mL are available. Ativan tablets come in three different strengths: 1mg, and 2mg. On our website, you may buy Ativan 2mg online overnight and get it delivered to your doorstep. Conclusion We provide you with guaranteed good quality medicine. To get your medicine at the best prices buy Lorazepam 2mg online from our website. We offer great deals and discounts that are not available on other websites. Ativan has helped many people to get rid of insomnia, therefore we highly recommend you to use this medicine to treat your sleeping problem.
Is A Breast Lift Right For You?
Our body ages as time passes. Breasts lose volume and fullness. They droop and make you self-conscious as a result of these changes. Continue reading to learn everything you need to know about a breast lift and the benefits you can expect. What Does a Breast Lift Entail? The breasts are lifted and firmed during a breast lift surgery. A lollipop incision is ideal for breasts that require a minimal bit of lift. If only the areola and nipple need to be elevated, a single incision around the areola can be used to obtain the desired effects. If your nipples and areola are below the level of the inframammary crease, you'll need a third incision to see results. Breast Lift Advantages A breast lift has numerous physical and psychological advantages. After significant weight gain or loss, many women notice that their breasts alter shape and sag. A breast lift can boost your self-esteem, which can improve your quality of life. Let's have a look at some of the physical advantages. Physical Advantages A breast lift has various physical advantages. Without augmentation, a breast lift can give you a larger appearance. This is due to the fact that the surgery makes your breasts appear firmer and larger. You can achieve a more youthful, renewed appearance by elevating your breasts. You can enjoy the results of your weight loss and feel proud of your successes and newly better physique by removing stretched out, superfluous, flabby skin and altering the location of the nipple. Is It True That I'm a Good Candidate? Your medical history will be reviewed by a cosmetic surgeon to evaluate if you are a good candidate for a breast lift. If your nipple and areola are located beneath the inframammary fold or the crease beneath your breast, you may be a suitable candidate for a breast lift. If your nipples appear to be pointing downward and you want them to face forward, you may benefit from a breast lift. Many women who have breast lifts are unhappy with how their breasts seem when they wear a bra. In a bra, a breast raise can make your breasts appear rounder, fuller, and more attractive. It can also treat asymmetry or a tuberous appearance of the breasts that may have developed since puberty or as a result of breastfeeding. If you're unhappy with the size of your breasts after your breast lift, talk to your doctor about a breast reduction or breast augmentation with fat. What Should I Anticipate? It will take a few months for your newly shaped breasts to settle into place after your breast lift. The benefits, on the other hand, are long-lasting. Your body will continue to age and be affected by gravity, but you will be able to enjoy the results of your treatment for decades. It is safe to nurse after a breast lift, although childbearing, breastfeeding, or gaining a lot of weight can make the treatment less effective. Maintain an active lifestyle and a healthy weight for the greatest outcomes.
Happy New Year Messages and Quotes 2021
Happy New Year Wishes Wishing you the happiest new year ahead. May you feel all the love and fond moments with a lot of fun. Happy New Year! Wishing a very glorious happy new year to the one who always adds sunshine and love to our family. May the New Year bring joy and happiness to you and your lovely family. Have a blessed Happy New Year! Celebrate this New Year with our special friendship bond and makes it stronger. Happy New Year to you, dear, friend! Many thanks for making this last year so extraordinary for me. I wish that the coming year will be as exceptional as you. The happiest New Year! Wishing you and your beautiful family an awesome Happy New Year! May all you get everything you desired for. For more such content myhappybirthdays.com My wish this New Year we grow from our challenges, we create the best moments and joyful memories together, no matter that happens, we always there for each other with open arms. Wishing you all my Facebook friends and family a very happy new year. May this new be filled with love, happiness, and fun. May this new year bring new opportunists, new goals, and new happiness, and a lot of new inspiration to your life. Wishing you a year fully loaded with fun and happiness. Happy New Year Quotes “For a new year to bring you something new, make a move, like a butterfly tearing its cocoon! Make a move!” – Mehmet Murat ildan “Approach the New Year with resolve to find the opportunities hidden in each new day.” – Michael Josephson “Drop the last year into the silent limbo of the past. Let it go, for it was imperfect, and thank God that it can go.” – Brooks Atkinson “Ring out the old, ring in the new, Ring, happy bells, across the snow: The year is going, let him go; Ring out the false, ring in the true.” – Alfred Lord Tennyson “The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.” – Melody Beattie “We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.” – Edith Lovejoy Pierce “We all get the exact same 365 days. The only difference is what we do with them.” – Hillary DePiano “New beginnings are in order, and you are bound to feel some level of excitement as new chances come your way.” – Auliq Ice “For last year’s words belong to last year’s language. And next year’s words await another voice. And to make an end is to make a beginning.” – T.S. Eliot “Let our New Year’s resolution be this: we will be there for one another as fellow members of humanity, in the finest sense of the word.” – Goran Persson “Hope Smiles from the threshold of the year to come, Whispering ‘it will be happier’…” – Alfred Lord Tennyson “New Year’s Resolution: To tolerate fools more gladly, provided this does not encourage them to take up more of my time.” – James Agate
How is EMS Training Beneficial for your Physical Therapy?
Although Electrical Muscle Stimulation (EMS) is a relatively new technology in the fitness world, the benefits associated with the technology are increasingly becoming popular. The benefits of EMS training include but are not limited to strengthening muscles, weight loss, pain reduction, and increased flexibility. These benefits are particularly important for physical therapy. Physical therapy encompasses providing services in situations where movement and function are threatened by aging or an injury. These services are designed to restore movement. EMS technology has its roots in physical therapy. Indeed, a version of EMS, Transcutaneous Electrical Nerve Stimulation, commonly abbreviated as TENS, has been used in physical therapy for decades. Even though EMS is used exclusively for workouts in the fitness industry, the technology maintains some of the benefits of TENS and, as such good solution for individuals who need physical therapy. Why is EMS Training Beneficial for your Physical Therapy? Many individuals are in physical therapy to build strength, correct posture, increase flexibility, increase range of motion and functionality and manage and reduce pain. The core function of EMS training is to strengthen muscles, the key factor to many of the reasons people go to physical therapy. The role of best EMS suit in effectively and efficiently strengthening muscles is the main reason EMS is beneficial to your physical therapy. The electrical impulses enable the muscles to contract as such facilitating muscle development and subsequently strengthening. When can you Use EMS in Therapy? Muscular Atrophy You can use EMS for your physical therapy when you have muscular atrophy. Muscular atrophy describes a condition where muscles waste away due to aging or disuse. Neurogenic muscle atrophy occurs when an injury harms the nerve attaching to the muscles. Whether the condition is due to osteoarthritis, stroke, rheumatoid arthritis, or an injury, it is necessary to rebuild the muscles to avoid long-term loss of movement. EMS training suits effectively rebuilds muscles since it forces muscles to contract, resulting in muscle growth and strengthening. The efficiency of EMS implies a weak individual can quickly rebuild their muscles compared to the time it would take in conventional training. For the same reason, EMS is the perfect solution for people with low endurance. Pain Management EMS training strengthens all major muscles in the body by providing more muscle contractions than conventional training and, as such vital in pain management, particularly lower back pain or knee pain. Lower back pain is often a result of poor core strength associated with improper posture and incorrect muscle balance. EMS training strengthens core muscles without exerting too much pressure and, as such, reduces lower back pain. Which Type of Exercises Should You Do? It is important to recognize the role of EMS in physical therapy largely depends on the type of injury and your physical capabilities. The exercises appropriate for your physical therapy must be tailored to address the issue. Ultimately, depending on your injury, you can easily determine which muscles to strengthen and subsequently customize your workout sessions to focus on those particular muscles. If you have any underlying medical condition, it is necessary to consult a doctor prior to starting your EMS training. For more visit our eBay store.
Keeping your heart healthy is something you can work on every day
Key takeaways A heart healthy diet is a pattern of food you eat over days, weeks and months.  Regular physical activity reduces your risk of having a heart attack or developing heart disease.  Quitting smoking decreases your risk of heart attack and stroke almost straight away.  Understanding and controlling cholesterol and blood pressure is key to your heart health.  Keeping your heart healthy is something you can work on every day. What you eat, how much you move, whether you smoke and controlling your cholesterol and blood pressure are five things that can have a big impact on your heart. Find out why they’re so important and get practical tips on living a heart healthy lifestyle.  Tips for eating a heart healthy diet  Healthy eating for a healthy heart is a pattern. It doesn’t focus on one type of food or nutrient, but rather on what you eat over days, weeks and months.  This style of eating is naturally low in saturated and trans fats, salt and added sugar. It’s rich in wholegrains, fibre, antioxidants and unsaturated fats.  Eat more fruit and vegetables  A diet full of a variety of fruit and vegetables is linked to healthier hearts and a lower risk of heart disease.  Swap to wholegrain  Wholegrain cereals include more of the natural grain. This means they have more nutrients like dietary fibre, B vitamins, vitamin E, and healthy fats.  Make healthy fat choices  The best fats to include in your diet are monounsaturated and polyunsaturated (omega-3 and omega-6) fats. You can find these healthier fats in avocados, nuts, fish and sunflower seeds.  Use herbs and spices instead of salt  Eating too much salt is bad for your heart. The sodium in salt can increase your risk of developing high blood pressure, a major risk factor for heart disease.  Find out more about scacuncristina kesihatan Tips for being more active  Doing regular physical activity reduces your risk of having a heart attack or developing heart disease. Keeping active helps to control common heart disease risk factors, including:  High blood pressure,  arbainanurdin tips petua cara High cholesterol, and  Being overweight.   Regular physical activity can also help strengthen your bones and muscles. It can help you feel more energetic, happier and relaxed.  Source: # https://amara.org/en/profiles/profile/lNII8WrsCvn4hpRMYGezaIzhB_gudNnOfvKHWn9bksY/ # https://amara.org/en/profiles/profile/mfPuF7-Jk082gD5BnVG5MatpqxEiQtXVbbnnjIC2s3Q/ # https://amara.org/en/profiles/profile/RT5vNfDdpUOgvwSRMrvTFZFbNTQvhQheWX2hdoCe5TU/
7 Yoga Poses For Super Flexibility
Don't push yourself too hard with these moves. The point is to gently stretch your muscles so that you become more flexible, not to push them too far so you're too sore to move the next day! 1. Relaxed Down Dog - Come onto your hands and feet in Downward Facing Dog. - Bend your knees, lift your heels off the mat, and allow your spine to arch, pressing your navel toward your thighs. - Stay like this for five breaths. 2. Arching Three Legged Dog - From Relaxed Down Dog, step both feet together so your big toes are touching. Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high. - Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other - Hold here for five breaths 3. Wild Thing - From Arching Three-Legged Dog, keep your left foot where it is. Bring your right knee into your chest, raise your left hand up, and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot. - Deeply arch the spine, and reach your left fingertips toward the floor. - Actively press into your feet and right hand to lift the hips as high as you can, breathing here for five breaths, gazing at your extended hand. 4. Arching Pigeon - Lift your right foot and arm into the air, and rotate your torso 180 degrees, pivoting on your left foot. Plant your right hand in Down Dog position, and bring your right knee between your hands, coming into Pigeon. - Plant your palms beside your hips, and gently arch back, releasing your head between your shoulder blades. - Enjoy this pose for five breaths. 5. Revolved Pigeon - From Arching Pigeon, release your left elbow to the mat in front of your right knee, palm facing down. - Raise your right arm into the air and hold your right hip or for a deeper twist, hold onto your right toes. Actively draw your right shoulder back as you gaze over the top shoulder. - Breathe here for five breaths. 6. Camel - From Revolved Pigeon, untwist the torso, plant your palms on the mat in front of you, and step your left knee forward, coming to stand on the shins. Make sure the knees are hip-width distance apart. - Lean back and place your hands on your heels, arching back, and allowing the head to fall between the shoulder blades. - Continue to press the hips forward, enjoying this pose for five breaths. 7. King Pigeon - Rise up from Camel, place your hands on the mat in front of you, and come to lie on the belly. Walk your hands in toward your hips, coming into Cobra. - Actively press into the palms, bend both knees, arch back, and try to touch your toes to your head. - Stay here for five deep breaths.