Sugar, so delicious yet so addicting.  Consuming too much sugar can lead to obesity, diabetes, aging and immune suppression, just name a few.  Unfortunately, sugar is in almost everything! It’s very important these days to be aware of your sugar consumption, especially those of you who have a major sweet tooth, like myself!  Even though it may be unrealistic to avoid sugar all together (although that would be best) you can at least focus on consuming LESS.  Check out this article to learn helpful  ways to curb that sweet tooth, so you can live a long and healthy life!

https://universityhealthnews.com/daily/nutrition/8-ways-curb-sweet-tooth/

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The Pros and Cons of a Juice Cleanse:

It’s that time of year everyone wants to start fresh, let go of any bad habits and create new healthy ones.  Majority of resolutions have to do with health and fitness; lose weight, eat healthier, work out more etc.  Although these are all important things to focus on, society today wants to see results right away and to get these results quickly, many will turn to cleanses.  Cleanses are a great way to get into the mode of eating healthier and is a great way to get in your fruits and veggies (especially if they haven’t been a consistent part of your diet), however it’s important to not make the cleanse all about weight loss.  It is just a quick fix and will not help you maintain that weight loss.  If you are interested in doing a cleanse, then check out this article first to read about all the pros and cons of a juice cleanse, so you can go in prepared and with the knowledge that you are truly doing something good for your body and your mind!

https://elementalwellnesscoaching.wordpress.com/2013/07/20/the-pros-and-cons-of-a-juice-cleanse/

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Healthy Holiday Cookies!

With the holiday season in full swing, that means there is temptation everywhere! From candy canes to fudge to egg nog to holiday cookies, it can be hard to stay away from those rich and irresistible treats. No need to worry though because I have found some guilt-free, healthy, holiday cookies that will still satisfy your sweet tooth!

Snickerdoodle Cookies:*

Serving: about 20 cookies

6 Tbsp coconut sugar

1/3 cup brown sugar

1/4 cup coconut oil

1/2 tsp vanilla extract

1/4 cup egg whites

2 cups almond meal or flour

1/2 tsp baking powder

1/4 tsp ground cinnamon

1/8  tsp salt

coconut oil spray

~Preheat oven to 350 degrees.

~Combine coconut sugar, brown sugar and coconut oil in a bowl.  Stir in vanilla and egg whites.

~In another bowl, combine almond flour, baking powder, cinnamon and salt. Stir to combine.

~Add this mixture to the coconut oil mixture.

~Shape dough in 1 Tbsp balls.  Place on cookie sheet sprayed with coconut oil and then flatten each cookie with a fork.  Optional: sprinkle cinnamon on top of cookies.

~Bake 8-10 minutes.

Enjoy!

Pumpkin Spice Cookies:*

Serving: About 12 cookies

1/2 cup almond meal

1/2 cup vanilla protein powder**

1 tsp baking powder

1/2  tsp pumpkin spice

1/4 tsp salt

1/2 cup pumpkin puree

1/4 cup maple syrup

1 egg

1/4 cup almond milk

1 Tbsp coconut oil

1/2 tsp vanilla extract

coconut oil spray

Cinnamon topping:

1 Tbsp cinnamon

1 Tbsp coconut sugar

~Preheat oven to 350 degrees.

~Mix all dry ingredients together.

~Add in wet ingredients and stir until fully combined.

~Spray cookie sheet with coconut oil.

~Bake 12-15 minutes or until a toothpick comes out clean.

~Let cool 5 minutes

~Stir together cinnamon and coconut sugar and roll baked cookies into the mixture.

Enjoy!

* Recipes from toneitup.com

** I use Tone It Up protein powder, which can be found at Target.

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Benefits of Pumpkin:

It’s that time of year for pumpkin everything, from pumpkin spice lattes, to pumpkin seeds to pumpkin pie! So good thing this winter squash is so popular because it does have so many great health benefits, such as boosting immunity, aiding in weight loss, lowering cancer risk and so much more! Check out this article to see why you should take advantage of pumpkin season!

https://www.healthline.com/nutrition/pumpkin

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What you should eat BEFORE & AFTER a workout:

What you consume before and after a workout is crucial, especially if you want to get the most benefits you can.  It’s important to eat before so you can provide your body with enough nutrients to keep your energy levels up, thus allowing you to burn lots of calories and it’s important to eat after if you want to build up and repair the muscles you just worked so hard for.

Check out this article showing you what healthy meals and snacks you can have before and after your sweat sesh that will leave you feeling good and seeing results!

https://www.shape.com/healthy-eating/diet-tips/best-foods-eat-and-after-your-workout

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Protein Pancakes

Today I’m sharing with you a favorite healthy and guilt-free breakfast by my favorite fitness gurus from Tone It Up.

Serves 1

INGREDIENTS:

~ 1 scoop of vanilla Tone It Up Protein (can be found at Target)

~1/2 banana, mashed

~1/4 cup of egg whites (or 1 Tbsp. ground flax mixed with 3 Tbsp. warm water for vegan version)

~1/2 Tbs almond milk

~1 tsp cinnamon

DIRECTIONS:

*Can add in fruit or toppings of your choice.  I like to add blueberries to the batter and then top with unsweetened coconut flakes and pure maple syrup.

For nutritional facts click here: 

https://www.toneitup.com/recipe/perfect-fit-pancakes/

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Breakfast truly is the most important meal of the day.  It provides energy, increases your metabolism, helps with weight loss and sharpens your focus and thats just to name a few! Unfortunately, breakfast is often skipped because getting those few extra minutes of sleep tends to be more important than taking the time to make and eat a proper meal in the A.M. No need to worry anymore though, this overnight oat recipe will give you a nutritious and filling meal without taking away from your sleep! Prepare at night and then just grab and go in the morning!

Overnight Oats

(makes 1 serving)

1/3 cup of Oats

1 cup of Blueberry Lavender Almond Milk (can be found at Trader Joes)

2 TBS of Chia Seeds

Optional: a handful of sliced almonds and/or blueberries (fresh or frozen)

Mix altogether in a mason jar and refrigerate overnight.

Enjoy cold or warmed up for a quick and easy on the go breakfast!

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Protein, Protein, Protein!

Most people probably think of protein as something that body builders consume to get big, strong muscles.  Although protein does build muscles, it is an important macronutrient that will also help you to lose weight, stabilize blood sugar levels, boost energy, improve concentration and help absorb important nutrients. It is recommended for an average adult to get 46-56 grams of protein per day and it doesn’t always have to be consumed through a protein shake.  Here are the 10 highest, natural protein sources:

1. Lean Chicken Breast: 54.5g of protein in 6oz breast
2. Lean Pork Chops: 52g in 6oz chop
3. Tuna: 50g in 6oz fillet
4. Beef: 48g in 6oz steak
5. Tofu: 43g per cup
6. Lentils: 17g per cup
7. Low-Fat Yogurt: 14g per cup
8. Grated Parmesan: 10g per 1oz
9. Seeds: 8.5g per 1oz
10. Eggs: 6g per 1 large egg

*Info provided by MyFoodData: https://www.myfooddata.com/articles/foods-highest-in-protein.php

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10 Easy, Healthy Food Swaps

1. Instead of  Regular Milk, try Almond or Cashew Milk: milk is high in the unhealthy saturated fats, while almond or cashew milk is heart healthy, can lower cholesterol, is lactose free and low in sugar.
2. Instead of  Regular Flour, try Almond Flour: Almond flour is gluten free and contains less carbs.
3. Instead of  Yogurt, try Greek Yogurt: Greek yogurt has more protein, less carbs and less sodium than regular yogurt.
4. Instead of  Fruit Juice, try whole, fresh fruit: Whole fruit has more fiber and less sugar.
5. Instead of  Soda, try Sparkling Water: Soda is high in sugar, sodium and caffeine causing dehydration. Sparkling water will hydrate the body while still giving you the carbonation, just without all the sugar.
6. Instead of  Rice, try Quinoa: Quinoa is gluten free, high in fiber, protein and minerals.
7. Instead of  Coffee, try Green Tea: Unless you like black coffee, coffee drinks can be filled with fats and sugars.  Green tea on the other hand provides antioxidants (which is great for aging), can lower cholesterol, blood sugar and blood pressure all without that extra sugar and fat from the coffee creamers.
8. Instead of  White Pasta, try Lentil Pasta: Lentils are gluten free and provides more protein and fiber.
9. Instead of  White Bread, try Whole Wheat Bread: Wheat bread is more nutrient dense, has more fiber, provides more protein and has less calories and carbs than white bread.
10. Instead of  Milk Chocolate, try Dark Chocolate: Dark chocolate has less added sugars and fats.  It is also a great source of flavonoids (an antioxidant) which is great for heart health and can lower blood pressure.

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Summer Smoothies

Now that summer is here, I’ve got some yummy and healthy smoothies to get you through these sizzling hot months.  Smoothies are a great way to quickly and easily get in your fruits, veggies, protein and fiber!  Enjoy as a quick breakfast, a filling afternoon snack or a refreshing post workout treat!

*I use Tone It Up protein powder, which can be found at Target.

~Berry Coconutty

½ cup Unsweetened Original or Vanilla Almond milk

½ cup Coconut Milk

1 scoop vanilla protein

½ cup frozen blueberries

½ frozen banana

½ cup spinach

½ tbsp chia seeds

1 tbsp unsweetened coconut flakes

Blend all together

~Mangolicious

½ cup Unsweetened Original or Vanilla Almond milk

½ cup Coconut milk

1 scoop vanilla protein

½ cup frozen mangos

½ frozen banana

½ cup spinach

½ tbsp chia seeds

*optional: sprinkle in unsweetened coconut flakes

Blend all together

~Very Berry

1 cup Unsweetened Original or Vanilla Almond milk

1 scoop peanut butter protein

*if you don’t have that, use vanilla protein and add 1 tbsp of peanut butter.

½ cup of frozen blueberries

½ frozen banana

½ cup spinach

1 tbsp chia seeds

Blend all together

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Cinnamon Protein Muffins

(Makes about 9 muffins)

~Preheat oven to 350 degrees F
~In a bowl:
Mash together ½ banana with ½ TBS unsweetened almond milk

~Then add in
1 egg
1 tsp vanilla extract
½ cup coconut sugar
mix all together

~In a separate bowl mix together:
1 cup almond flour
½ cup vanilla protein powder (about 3 scoops) *I use Tone It Up Protein, which can be found at Target)
1 tsp baking powder
1 tsp cinnamon

~Slowly mix in the dry ingredients with the wet ingredients.  *Optional: can add in ¼ cup of crushed walnuts or for the chocolate lovers, add in semi sweet or dark chocolate chips.

~Grease a muffin pan with coconut oil spray and pour in batter (it will be a little thick) and sprinkle some more cinnamon on the top.

~Bake about 12-15 minutes or until a toothpick comes out clean.

~This is great for an on-the-go breakfast, a mid day snack or an evening treat!

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Super Food Coffee

Start your morning off guilt free with this nutrient dense cup of coffee! This superfood mix is full of antioxidants and minerals that will do wonders for your skin, hair and nails, as well as help with joint health, metabolism, digestion and balancing blood sugar levels.

12 tsp Raw Cacao
6 tsp Tumeric Powder
6 tsp Ginger Root Powder
24 tsp Collagen
6 tsp Cinnamon
24 tsp Maca Powder
1-2 tsp Pepper
Coconut sugar to taste
Nutmeg (optional)

**This fills a 14 oz mason jar.  Depending on your coffee addiction, it should last a few months.
~Add in 1 tsp of this mix and 1 tsp of coconut oil to your organic cup of coffee.
~Blend in a blender for about 10 seconds.
~Add in your creamer and/or milk (I prefer Silk almond creamer and unsweetened vanilla almond milk) and enjoy!

The post Nutrition appeared first on All Aligned.

Sleep Better! 

Having trouble falling or staying asleep?! Rest is extremely important for our health and unfortunately with the stress that comes with our busy lives, most of us are not getting enough of it.  Fortunately, yoga is a great way to calm and relax the body and mind.  Click the link to check out the 10 yoga poses that you can do right before bed to help you unwind from a busy day and get your body ready for a good, full nights sleep.  

*Helpful tip: as you hold these poses, make your exhales longer than your inhales.  This will slow down your nervous system allowing your body and mind to relax even quicker.

https://diyactive.com/10-bedtime-yoga-poses-better-nights-sleep/

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9 yoga poses all runners should be doing: 

Running can be so great for the body and the mind, but it can also be hard on your muscles and joints.  If running is big part your fitness routine, then it’s super important to include a yoga/stretching routine to keep that mobility in your body.    Click on ‘Read More’ to see the 9 yoga poses that you can do after your running session or on your rest days, that will help keep your muscles flexible and your body injury free, so you can keep your running practice going strong! 

https://runnerclick.com/best-yoga-poses-for-runners/

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My Fitness Journey: Consistency is Key!

  The start of the year is a great time to reevaluate where you are and where you want to be. It’s that time of year for a fresh start and to focus on getting healthier.  Especially in fitness, we expect results quickly and want that immediate satisfaction of seeing all our hard work pay off.  Unfortunately, it doesn’t really work that way. Fitness is a journey and a lifestyle. Change doesn’t happen overnight, it can take months and even years.  There is just no quick fix if you want to actually maintain a healthy lifestyle. So as we head into 2019, I want to share with you all about my fitness journey and how I have made exercise and healthy eating apart of my day to day life! 

These pictures were taken 4 years apart, with about a 12 pound weight difference.  For me, there were no crazy diets or hours spent in the gym, it was and still is all about consistency! Four years ago  I knew I wanted to get healthier.  Although I did want to lose a little weight,  I mostly just wanted to focus on feeling better, eating healthier and getting more fit.  Working out and being physically active was never a problem for me, but food was something I never really focused on, just eating whatever was easy and convenient.  I started small by limiting my portions (with my major sweet tooth, it was too hard to completely eliminate those startbursts and twizzlers!) but I focused on just having less, while also subsituting certain foods, like brown instead of white rice or almond milk instead of regular.  Over the years I would keep that going, slowing getting rid of the bad and adding more of the good until it just became a habit.  I have never been on a diet and when I do indulge it’s all about moderation because life is all about balance and you should never have to completely deprive yourself! 

When it comes to working out I DO NOT spend hours in the gym! Most days I work out only 30-45 minutes, but I do try and make it a goal to do something physically active 6 days a week, with one guilt-free rest day.  I believe in mixing it up, from lifting weights, running with my dog, going on hikes or walks and of course my favorite thing, yoga.  I don’t believe that you need to spend hours in the gym, you will just get burnt out,  it’s more important to stay consistent and to do something you actually enjoy.  Now I am fortunate to have a job that is very physically active, I’m on my feet, moving the majority of the day and I think that helps me a lot.  For anyone that does have a desk job, then you may need to spend a little more than just 30 minutes on your workout or make the effort to move more through out your day, by going on walks on your breaks or just standing at your desk for a certain amount of time.  In the end, it doesn’t matter what you are doing, just as long as you are moving!

My results did not happen overnight.   I could have probably lost weight a lot quicker, but I definitely wouldn’t have been able to maintain that.  By staying consistent with my work outs and always being realistic and mindful of what I put in my body, for the past 4 years I have been able to lose AND keep off my weight, while also gaining strength and confidence.  Fitness is never ending, it just needs to become a part of your life if you truly want to see and maintain those results.   Now just know this is my journey and what works for me may not work for you.  Every body is different, but as long as you are realistic, consistent and know that small changes overtime will lead to big results, then you are on the right track to living that healthy, happy and balanced life you deserve!

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6 Poses to Strengthen your Core:

Having a strong core is more than just about having a 6-pack.  Your core is made up of not only your abdominal muscles, but your back and hips as well.  The core helps to stabilize and support your spine and pelvis.  A strong core can help relieve low back pain, hip pain and knee pain, as well as improve your posture and balance.  If you wish to not only improve your yoga practice, but your daily life as well, then click on ‘Read More’ to find out which  6 yoga poses will help to build a strong and functional core!

https://www.shape.com/fitness/workouts/6-yoga-poses-rock-solid-core

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Poses for Digestion:

Overstuffed from all that stuffing?! To live a healthy, balanced life a good rule to follow is to eat everything in moderation, unfortunately that rule tends to go out the window when it comes to Thanksgiving dinner! Between the turkey, stuffing, mashed potatoes, pumpkin pie (just to name a few) we tend to over indulge and by the end of a long day of eating the last thing you want to do is move. However, there are some specific yoga poses that will help stimulate digestion and start to detox your body from all of those delicious, yet heavy carbs! Click on this link to find out which ones:

https://chopra.com/articles/6-post-feast-yoga-poses-to-help-your-digestion

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Open up the hips! 

A lot of us spend most of our day sitting in a car, sitting at our desk and/or sitting in front of the t.v.  This sedentary lifestyle does not make our hips very happy.  Tight hips can lead to many problems, from low back pain, to bad posture, to weak glutes and that’s just to name a few.  Fortunately, all you need is to do a little stretching and yoga few days a week to create happy and healthy hips.  Here are 6 easy, hip-opening poses that anyone, no matter your yoga experience, can do anytime, anywhere:

• Low Crescent Pose

• Extended Triangle Pose

• Tree Pose

• Easy Pose

• Bound Angle Pose

• Reclined Bound Angle Pose

*For more details and pictures of these poses click here: https://www.yogaoutlet.com/guides/hip-opening-yoga-poses-for-beginners/

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Why you should stretch BEFORE and AFTER a workout:

I know it can be hard enough to fit in a workout, let alone add in stretching too! However, you are doing your body a great disservice when you cut short or even leave out a proper warm up and cool down.  Check out these 10 benefits from a great article on why you should add stretching to your fitness routine! 

Benefits for Before:

1. Increases flow of oxygen
2. Wakes up the muscles so you can workout longer
3. Loosens up tight muscles
4. Prevents injury
5. Increases energy levels

Benefits for After: 

1. Increases overall flexibility 
2. Eliminates lactic acid
3. Reduces cramping
4. Helps with muscle coordination and muscle tone
5. Allows the body to gradually cool down

For more details on each of these benefits check out this article:

http://www.elitesportzequipment.com/5-major-benefits-of-stretching-before-and-after-workouts/

*Not sure what kind of stretching you should do? Check out my “Perfect Post Workout Stretch” video under the “Stretch and Relax” category. 

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Stop sitting and start moving! 

Between desk jobs, long commutes and/or too much binge watching our favorite shows, an average adult spends 9-10 hours sitting each day!  Some side effects from sitting too much are:

• Organ damage
• Muscle degeneration
• Weight Gain
• Loss of brainpower
• Back and neck pain

For more details on these side effects, head here: https://www.cheatsheet.com/life/side-effects-of-sitting-all-day.html/ and then after you are done reading this article, close that computer or turn off that phone and start moving!

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5 poses to ease low back pain

Low back aches and pains are common for so many people (I feel it a little right now as I type this). There can be many causes for low back pain, from a weak core, to poor posture, to sitting all day or from heavy lifting.  No matter the reason, yoga is a great remedy to stretch out tight muscles in the back and hips, which will give your back a little relief and help to prevent pains in the future.  Check out this article showing you 5, easy poses that anyone can do to help alleviate this dull, achy pain. 

https://www.doyouyoga.com/5-yoga-poses-to-ease-lower-back-pain-30237/

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Why you should start a meditation practice today.

 Sitting still, in silence, focusing on just yourself sounds nice, but it’s easier said than done.  From our always on the go lifestyles to outside distractions (kids, pets etc) it can be hard to find the time and silence to just sit still. However, when you make the effort and give yourself that time, even if its just 5 minutes, mediating will give you the chance to slow down, reflect upon and focus on just your mind and your body. Although there are many benefits to meditation, check out this article that highlights the top 12 reasons for why you should start adding a mediation practice into your life! 

https://www.healthline.com/nutrition/12-benefits-of-meditation#section1

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Different Types of Yoga

As yoga rises in popularity you have probably seen studios popping up all over the place, offering all different types of yoga classes from the more common Vinyasa, Hot and Power yoga, to ones you probably can’t even pronounce like Anusara and Iyengar yoga.   What is so great about yoga is that there really is something out there for everyone, no matter athletic ability, age, injury or disability.  Click on “Read More” for a great article breaking down 10 different types of yoga, making it a little easier to find the practice that is right for your body and your mind!

https://www.activebeat.com/fitness/what-type-of-yoga-is-best-for-me/?utm_medium=cpc&utm_source=bing&utm_campaign=AB_BNG_US_DESK-SearchMarketing&utm_content=o_c_73873473917927&cus_widget=kwd-73873501228293:loc-190&utm_term=different%20type%20of%20yoga&cus_teaser=&msclkid=4c694550b6e31987c2bd1e4d13a99a48

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It’s time to get outside!

Now that those cold, wintery days are behind us, it’s time to start taking advantage of the warmer weather that summer has to offer and get outside! Immersing yourself in nature on a regular basis is so great for both your mental and physical health.  Whether it’s going on hikes, running outside instead of on a treadmill, going on a short walk during your lunch break or practicing some yoga on the grass, the great outdoors can improve your quality of life!  So go ahead, get out there and enjoy all of these amazing benefits: 

~Improved mood

~Lower stress and blood pressure

~A relaxed body and mind

~ Can ease depression

~Improved mental health

https://www.alive.com/health/7-benefits-of-spending-time-in-nature/

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Why should you be doing yoga?

Check out this article from Yoga Journal, giving you 38 reasons why yoga should become a part of your life!

https://www.yogajournal.com/lifestyle/count-yoga-38-ways-yoga-keeps-fit

The post Previous Blog Posts appeared first on All Aligned.

~Balancing Pose

~Moderate

~Benefits: Strengthens arms, abs and legs.  Stretches and strengthens the wrists.  Stretches the back of the legs.  Improves balance.

~Hold each side 15-30 seconds.

Supine Spinal Twist (Supta Jaṭhara Parivartānāsana)

~Twist/Restorative pose

~Easy

~Benefits: Stretches the back muscles and spine.  Relieves stress.  Stimulates the digestive system.  Calms the body and mind. 

~Hold each side at least 1 minute. 

Warrior III Pose (Virabhadrasana III)

~Balancing/Standing Pose

~Moderate/Difficult

~Benefits: Strengthens ankles, legs, shoulders and back.  Tone the abs. Improves balance and posture

~Hold each side 30 seconds-1 minute. 

Fire Log Pose (Agnistambhasana)

~Seated Pose

~Moderate/Difficult

~Benefits: Stretches hips and groins. 

~Hold at least 1 minute on each side. 

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

~Seated/Twist Pose

~Moderate

~Benefits: Stretches shoulders, hips, and neck.  Energizes the spine.  Stimulates the digestive system.  Helps to relieves fatigue, sciatica and backaches.

~Hold each side for 30 seconds-1 minute.

Standing Forward Fold (Uttanasana)

~Standing/Forward Bend Pose

~Easy

~Benefits: Stretches the hamstrings, calves and hips.  Strengthens the thighs and knees.  Improves digestion.  Calms the brain and helps to relieve stress and mild depression.  Reduces fatigue and anxiety.  Relieves headaches and insomnia.

~Hold 30 seconds to 1 minute.

Garland Pose/Yogi Squat (Malasana)

~Standing Pose

~Moderate/Difficult

~Benefits:  Stretches ankles, groins and back.  Tones abdominal muscles. 

~Hold 30 seconds to 1 minute. 

*If heels can not touch the ground, then place a folded up blanket underneath heels. 

Standing Half Forward Bend (Ardha Uttanasana)

~Standing Pose

~Easy

~Benefits: Stretches the front torso.  Strengthens the back.  Improves posture. Stimulates the core.   

~Hold for a few breaths

Eagle Pose (Garudasana)

~Balancing Pose

~Moderate/Difficult

~Benefits: Strengthens and stretches ankles and calves.  Stretches thighs, hips, shoulders and upper back.   Improves concentration and balance.

~Hold for 30 seconds on each side

Mountain Pose (Tadasana)

~Standing Pose

~Easy

~Benefits: Improves posture. Strengthens thighs, knees and ankles. Firms abs and glutes.  Relieves sciatica.  

~Hold 30 seconds-1 minute

Cow Face Pose (Gomukhasana)

~Seated Pose

~Moderate

~Benefits: Stretches ankles, hips, thighs, shoulders, triceps and chest. 

~Hold 1 minute, then switch arms and legs and hold another minute.

Bound Angle Pose (Baddha Konasana)

~Seated/Hip Opening Pose

~Easy/Moderate

~Benefits: Stretches inner thighs, groins and knees.  Stimulates the heart and improves circulation.  Eases sciatica.  Helps relieves anxiety and fatigue. 

~Hold 1-5 minutes. 

Standing Figure 4 Pose

~Balancing/Hip Opening Pose

~Moderate

~Benefits: Strengthens legs, ankles and foot muscles.  Engages the core.  Stretches hips and glutes.  Eases low back tension.  Improves balance. 

~Hold 30 seconds on each side.

Chair Pose (Utkatasana)

~Standing Pose

~Easy/Moderate

~Benefits: Strengthens ankles, calves, thighs and spine.  Stretches shoulders and chest.  Stimulates abdominal muscles. 

~Hold 30 seconds-1 minute

Lord of the Dance Pose (Natarajasana)

~Backbend Pose

~Moderate/Difficult

~Benefits: Stretches shoulders, chest, thighs and abs.  Strengthens the legs and ankles.  Improves balance.

~Hold each side for 30 seconds.

Easy Pose (Sukhasana)

~Seated Pose

~Easy

~Benefits: Calms the brain. Strengthens the back.  Stretches the knees and ankles.

~Stay in this pose as long as you would like. 

*Alternate the cross of your legs half way through.

Warrior II Pose (Virabhadrasana II)

~Standing Pose

~Easy

~Benefits: Stretches the chest, shoulders, groins, legs and ankles.  Strengthens the legs and ankles.  Increases stamina.  Helps to relieve backaches and sciatica.

~Hold each side for 30 seconds to 1 minute

Tree Pose (Vrksasana)

~Balancing Pose

~Easy/Moderate

~Benefits: Strengthens thighs, calves and ankles.  Stretches inner thighs, chest and shoulders.  Improves balance.  Helps to relieve sciatica. 

~Hold each side for 30 seconds to 1 minute

Bridge Pose (Setu Bandha Sarvangasana)

~Backbend Pose

~Easy

~Benefits: Stretches chest, spine and front torso.  Energizes and strengthens legs and glutes.  Calms the brain and helps to alleviate stress and depression. Improves digestion. Relieves menstrual discomfort.  Reduces anxiety, fatigue, backaches, headaches and insomnia. 

~Hold 30 seconds to 1 minute. Can repeat 2-3 times.

Half Splits Pose (Ardha Hanumanasana)

~Seated Pose

~Easy

~Benefits: Stretches thighs, hamstrings and groins.  Prepares you for full splits. 

~Hold each side for 30 seconds 

Four-Limbed Staff Pose (Chaturanga Dandasana)

~Strengthening Pose

~Difficult

~Benefits: Strengthens the arms, wrists and core.

~Can hold for 10-30 seconds or use it in a sun salutations flow to upward facing dog.

Upward Bow (Wheel) Pose (Urdhva Dhanurasana)

~Backbend Pose

~Difficult

~Benefits: Stretches chest, front torso, hips and thighs.  Strengthens arms, wrists, legs, glutes, abs and back.  Increases energy and helps to relieve depression. 

~Hold for 10-30 seconds.  Can repeat a few times.

Reverse Warrior (Viparita Virabhadrasana)

~Standing Pose

~Moderate

~Benefits: Stretches side torso and arms.  Opens the hips.  Strengthens the legs. 

~Hold each side 15 to 30 seconds 

Camel (Ustrasana)

~Backbend Pose

~Moderate/Difficult

~Benefits: Stretches throat, shoulders, chest, torso, deep hip flexors, thighs and ankles.    Strengthens back muscles.  Improves posture. 

~Hold 30 seconds-1 minute

Downward Facing Dog (Adho Mukha Svanasana)

~Inversion Pose

~Easy

~Benefits: Stretches shoulders, hamstrings, calves and hands.  Strengthens arms and legs.  Calms the brain.  Helps relieve stress and mild depression.  Energizes the body.  Improves digestion.  Helps prevent osteoporosis.  Relieves headache, insomnia, back pain, sciatica and fatigue.  Helps lower blood pressure.

~Hold 1-3 minutes

Low Lunge (Anjaneyasana)

~Standing Pose

~Easy

~Benefits: Stretches hips flexors, thighs and groins.  Opens the chest.  Helps relieve sciatica.  

~Hold each side 30 seconds-1 minute.

Extended Triangle Pose (Utthita Trikonasana)

~Standing Pose

~Easy/Moderate

~Benefits:  Stretches hips, groins, thighs, hamstrings, knees, calves, ankles, shoulders, chest and spine.  Strengthens thighs, knees and ankles.  Stimulates core muscles.  Relieves stress.  Improves digestion.  Relieves backaches and sciatica. 

~Hold each side 30 seconds-1 minute.

It’s two for one this week! These two poses give you the most benefits when flowed together to warm up and stretch out the spine and core.

Cat Pose (Marjaryasana)

~Core Pose

~Easy

~Benefits: Stretches the back, torso and neck.  Strengthens the abs. 

  Cow Pose (Bitilasana)

~Backbend Pose

~Easy

~Benefits: Stretches front torso and neck. 

**Switch back and forth between cat/cow 5-10 times.  Exhale into Cat, inhale into Cow.

Crow Pose (Bakasana)

~Arm Balance Pose

~Difficult

~Benefits: Strengthens arms, wrists and abs.  Stretches the upper back.  Opens and stretches the inner thighs. 

~Hold 20 seconds-1 minute

*Can start by lifting one foot off the ground and then the other to get more comfortable with the pose.

Boat Pose (Navasana)

~Core Pose

~Moderate/Difficult

~Benefits: Strengthens the abs, hip flexors and spine.  Improves digestion.  Helps relieve stress. 

~Hold 30 seconds-1 minute

*more challenging: straighten both legs so body forms a “V”

Extended Side Angle (Utthita Parsvakonasana)

~Standing Pose

~Easy/Moderate

~Benefits: Strengthens the legs, knees and ankles.  Stretches the inner thighs, back, waist, chest and shoulders.  Helps to increase stamina. 

~Hold each side 30 seconds-1 minute

*modified version: if the floor is too far away, rest right hand on a block or rest right arm on right thigh.   

Child’s Pose (Balasana)

~Restorative Pose

~Easy

~Benefits: Stretches the hips, thighs, ankles and back.  Calms the mind.  Helps to relieve stress, fatigue and back pain. 

~Hold 1-3 minutes. 

Upward-Facing Dog (Urdhva Mukha Svanasana)

~Backbend Pose

~Moderate

~Benefits: Strengthens the back, arms and wrists.  Stretches the chest, lungs, shoulders and abs.  Improves posture.  Helps relieve fatigue and sciatica. 

~Hold 15-30 seconds

Crescent/High Lunge

~Standing Pose

~Easy/Moderate

~Benefits: Stretches legs and hip flexors. Opens the torso, chest and shoulders. Strengthens the thighs, hips and glutes. Increases energy and decreases fatigue.

~hold each side for 30 seconds. 

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