1. Find your roots. In standing poses that means pressing your feet into the floor for stability. In seated poses, it’s your sitting bones that will ground. In Downward Dog, your hands and your feet become your roots. A strong foundation almost always makes for a stronger and safer pose.
2. Elongate your spine. This is the one instruction I hear more than any other in my yoga classes–and with good reason! When I learned to find as much length as possible in my spine my poses felt light, more buoyant, and a lot safer, too.
3. Pull the ribcage back in line and lengthen the tailbone. My tendency in most poses is to stick my butt out and my ribcage forward, creating a super-arch in my low back. It also creates a pesky dull ache. This is not the kind of backbend that will help you gain strength and stability. So, I’m always asking checking in to make sure my tailbone is lengthening (i.e. my butt is not sticking out) and my rib cage is in line.
4. Firm your thigh muscles. I’m a hyper-extender. This means my joints are a little TOO flexible–particularly my knees. When I baring weight on my legs, as in standing poses like Trikonasana, I have to be careful not to put my knees in a compromising position. So I have to be sure that my thigh muscles are firm and working to protect my knees.
5. Relax. No matter what pose I’m practicing, I try to find my edge. Then I take a deep breath and back off just a little. This way I’m working …but it’s not a struggle. I can hold poses for longer this way, and I’m less prone to injury. source(x)
The side lunge will help boost your metabolism and tone your legs bringing you closer to getting in to those skinny jeans. :’)
36-calorie flourless peanut butter cookies
ingredients- makes 24 cookies:
1 cup better n’ peanut butter (800cal)
1 cup sugar substitute/stevia (0cal)
1 egg (70cal)
1 tsp baking soda (0cal)
1. Preheat oven to 350 degrees F.
2. Grease a baking sheet with butter (or PAM!) and set aside.
3. Combine peanut butter and sugar in a mixer until smooth.
4. Add egg and baking soda and mix for another 2 minutes.
5. Roll 1 tsp of dough into balls and place onto the sheet. Flatten them.
6. Bake for 10 minutes, until lightly browned.
7. EAT EAT EAT.
36 calories per cookie.
Making these right now. ldkfjldjfldkjfljl GET IN MY MOUTTHHH
REBLOG this post to win a pair of your own Nike Free Runs. I will announce the winner on Sunday! Good luck!
These are the POP HIITs I’ve made so far with video demo and at-home modifications:
I’m giving away the 4th pair of NIKE FREE’s this week for the #thisisMYJULY celebration!!!
All you have to do is reblog this post to be entered! I’ll pick a winner on Sunday.
Do the above routine 3 x through with 30 sec rest in between ea move and 1 min rest between ea set. End with a 10 min cardio blast. If you don’t have a treadmill do the FAT MELTING ROUTINE once through.