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07.03.2016
According to a 2013 survey from IDC, most of us aren't giving ourselves a morning moment to be mindful: 89 percent of smartphone users between 19 and 24 years old reach for their cell within 15 minutes of waking up. This is an especially soothing meditative posture, one that Bieklus calls a "time out for adults." "Doing this inversion will ease tension in your legs," says the yoga instructor, who recommends the pose or anyone who's active on their feet all day or may have over done it at the gym. Try this move before you get out of bed in the morning: It'll awaken your spine and prepare you for the day ahead.
This pose is mentally calming while physically stimulating, which makes it perfect for a day when you have a lot on your plate.
This pose may look like sleeping, but it's really a practice, as Bielkus describes, of consciously resting. Pigeon pose is an intense leg stretch that'll open your hips and leave you feeling revitalized. The most basic of yoga asanas, the forward bend or Uttanasana involves bending over and attempting to have your knees touch your forehead. Despite the misconception that Yoga is a trendy form of exercise where you go to a class and twist yourself into a pretzel, this ancient discipline is actually a practice of awareness that can be done anytime, anywhere. In fact, you can fit quick Yoga “micro-practices” into activities you’re already doing (such as sitting at your desk, standing in line or walking down the street) to help cultivate relaxation, joy and well-being.
Frequently, people tell me they’re intrigued by Yoga or have even tried it, but were discouraged because it was too difficult or time consuming. Similarly, many dedicated Yoga students who rarely miss a Yoga class confess that they never practice at home. In my own experience, I’ve found that interweaving micro-practices into my day can be transformative, turning ordinary activities into sacred rituals and continually bringing awareness to the precious gifts of body and breath. These postures are designed to help you re-connect your mind and body, find proper physical alignment, and enhance your health. The most basic standing posture, Mountain Pose teaches us, literally, how to stand on our own two feet.
Take a minute to come into Mountain Pose anytime you’re standing—whether you’re waiting in line, cooking dinner, riding an elevator or chatting at a party.
Extend the top of your head toward the sky, being sure not to lift your chin—keep it parallel to the ground. Relax your shoulders down away from your ears and release any tension in your face and throat. Stack your joints, so that if someone were looking at you from the side, your ear would be over your shoulder, your shoulder would be over your hip, your hip would be over your knee and your knee would be over your ankle. This posture teaches proper sitting alignment, which can help relieve back pain as well as enhance respiration and circulation. Sit tall in your chair so that you can feel your “sit bones” — the two hard knobs at the base of your pelvis — pressing down onto the chair seat. Imagine a light shining out from your breastbone (sternum) and direct it forward, not down at the ground. Balance poses teach some of Yoga’s most important lessons:  getting grounded, finding your center, staying focused, maintaining concentration and steadying the mind.
Imagine sending roots down into the ground through your right foot and pick up your left heel. Bring your palms together at your chest or extend your arms up to the sky, keeping your shoulders relaxed and down. Take an easy, full breath in, then exhale as you lean slightly forward from your hips, keeping your back straight.
Inhale as you extend your arms forward to shoulder height, bend your knees and lean slightly forward from your hips — not from your waist.
Repeat five to 10 times, coming to a standing position, then slowly lowering yourself back to sitting.
Many Yoga postures are named for animals, who have a great deal to teach us about living well in our bodies including the important lesson of stretching whenever we get up from a fixed position. Walk your feet back and hinge forward from your hips until your arms are fully extended, your torso is parallel to the floor, and your hips are directly over your ankles.
Inhale deeply, then exhale as you press your palms into the counter and draw your hips back, keeping your neck in line with your spine. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Yoga For Flat Stomach - 3 Easy Poses You Can DoYoga for flat stomach has become a very popular physical activity as of late. Clipping is a handy way to collect and organize the most important slides from a presentation. Working so much, it's normal that most of us experience that mid-afternoon slump when our blood sugar drops and a nap would come in handy.


These five stress-busting yoga poses, which you can do at your desk, are the perfect remedy to shake off those mid-day blues. Seated or standing, reach behind your back and clasp your hands together, with your elbows bent. While the 60 to 90 minutes you spend on your yoga mat a few days a week certainly helps, it is no match for the chronic stress and tension you place on your body during the rest of the day in your desk job.
Sitting at a desk for hours on end places unnecessary strain on the lumbar spine, overstretches the mid to upper back, and shortens the chest and hips—leading to neck, shoulder, and low back pain.
Credit: Yoga DestinyThe side body tends to collapse when hunched over a computer, contributing to neck and shoulder discomfort.
Credit: Fit DayDesk work builds up tension in the muscles and tendons in the fingers, hands, and wrists, so extra blood flow to these areas is always appreciated. Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists. Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counterstretch the wrist and the forearm.
Credit: Christie PitkoCrossing our legs while seated, especially when done on one side more than the other, can create imbalances in the hips and lower spine. While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Credit: She KnowsWhen we’re seated all day, the underused glutes and hamstrings lose their motivation to help us get back up, and we rely on the upper back and even the neck (eeeek!) to hoist the body to a standing position. Rest your hands about shoulder width distance on the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Stretch your chest between your shoulders and gently tilt your chin upwards while sliding the shoulder blades down the back. If you can set aside just a few minutes during your workday to take some deep breaths, clear your mind, and stretch your tight muscles with these yoga poses, your body will thank you, and you can move through your day healthier, happier, and more stress-free! I teach yoga for the rebels, the rogues and the villains, the weak, the broken, the damaged, the lost, the hopeless, the underdog, the ones who only know struggle, the motherless, the addicts, and those who love too much. Join the community and discover yoga together with hundreds of thousands from all over the world. The ancient practice of yoga promotes a bounty of mind and body benefits, including things like strength and flexibility, stress relief and even a sunnier disposition -- benefits you'll take into your day or into sleep, depending on when you do it. Swapping that phone-checking habit for a a few artful stretches could be your ticket for a better day or a more restful slumber (63 percent of people 18-29 take their devices to sleep with them). Know that you won't be able to go as far in a posture on the bed as you will in a yoga studio. You can keep your arms by your side or stretch your hands above your head -- whatever feels best. Turn your hips toward the wall and kick your legs up and lean rest them vertically against it.
Lie flat on your back with your feet in the air and grip the outside of your feet with your hands. In 60 seconds or even less you can practice Yoga and gain significant and lasting benefits. Yoga Sparks offer an easy, practical way for people to step their toes into the Yoga waters. They offer varied excuses: “no time,” “not sure what to do,” and “lack of discipline” are common ones. Many common aches and pains, including back and neck pain, are often linked to poor posture. From that place of rootedness, activate your leg muscles and lengthen up through your spine. The process of learning to balance with its inevitable falling and trying again cultivates patience and persistence, humility and good humor. Then bend your left knee and, keeping your toes and the ball of your foot on the ground for stability, slide the sole of your left foot against your right ankle.
To increase the challenge, lift your left foot off the ground and place the sole against the inside of your right leg anywhere but at the knee. At the same time, stick your bottom out and, without letting your back get round, lower yourself slowly back into the chair. This pose is a variation of the classic Yoga posture, Downward-facing Dog, which is inspired by the canine’s “paws down, tail up” stretch. Too many of us head to the vending machine or to Starbucks, when a little yoga would instead stave off those sugary cravings and boost energy levels.
Straighten your spine, then reach your right hand to the back of the chair, as your left hand reaches to the right side of the seat.


And don't forget at the end of the day to thank yourself for doing something good for your mind, body, and soul.
Seated Crescent Moon fixes that so you can return to your seat with a taller spine, a clearer head, and sharper focus. Next, quickly spread the fingers and close the fists, repeating this 5 to 10 times to shake off any excess tension. Alternatively, you may stretch each arm out and bend the wrist inward then outward, counterstretching with your other hand.
Maintain equal weight distributed between the sitting bones while staying in an upright seated position. Press down from your heels, trying not to move the feet in toward your chair or use your arms, and make your way up to standing. Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax, while energizing the arms, which tend to go soft during the majority of the day. Your feet firmly placed, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs.
You will also reap the benefits of ironing out the rounded upper back posture seen in those of us who spend most of our time seated across a computer screen.
With your arms straight, lower your hips toward the desk, refraining from sinking in the lower back by using the strength in your legs.
Instead, use your desk to support this spine-lengthening and hamstring-stretching final pose. Step your feet back until your feet are directly under your hips as you create a pleasant feeling traction for your spine. Bielkus says this is a good pose to do before you go to sleep, as it'll settle the mind and help you unwind.
Hold your legs behind the knees with your right forearm and bring your knees to the bed on your right side. Separate your knees as wide as your hips (or as far as is comfortable) and lie down between your thighs.
It's about awakening within the self." Lie on your back with your arms by your side, with the palms facing upward.
Bring your right knee forward between your hands so your outer right leg is resting on the bed. Anyone at any age or from anykind of background can easily enjoy this worthwhile activity and take advantage of all its benefits -stay-at-home moms, CEOs, retirees, high school kids, blue collar workers, you name it.
Option to stand in a straddle position and bend at your hips, letting your arms float over your back to let gravity do all the work. And take note of the sensations in your body: If anything hurts or feels too intense, plop yourself into child's pose (see below) to recover. Gently rock in a way that feels comfortable, while pushing your feet into your hands as you pull your hands down to create a resistance. Make sure your left leg is in line with its own hip socket and that your left foot is laying flat.
Yoga Sparks are simple, effective tools to help deepen your Yoga practice and take the benefits off the mat and into daily life.
On top ofyour usual weight training or cardio, doing yoga for flat stomach will only get you faster, leaner, andmore impressive results.Before we go into the nitty-gritty of tummy-targeted poses, you must realize that yoga is far from yourtypical workout routine.
Instead of heavy breathing and profuse sweating, your objective is to executeevery pose as perfectly as you can and hold each one for a specific duration. Hold that position for about a minute or for as long as you can.With the Reverse Boat Pose, you put significant yet tolerable pressure on your abdominals. Asidefrom targeting tummy fat, this also facilitates in the improved function of nearby organs like yourpancreas and liver. This yoga for flat stomach pose ultimately leads to better digestion, blood sugarlevels, and a leaner, stronger abdomen.The Cat Pose or MarjariasanaThis is probably something youre familiar with. As you breathe in, bend your left leg and rest the sole of your feet against yourright thigh. As you breathe out, pull your left knee toward the direction of your right hip, use your righthand to hold it down to the floor, and twist your head slightly to the left.



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