Balancing Builds Strength & Flexibility

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If you’re familiar with the classic yoga pose called “downward facing dog,” try this variation for more of a challenge. It develops flexibility in your legs while strengthening your core and upper-body muscles.


Step 1. Begin on your hands and knees, then curl your toes under and lift your hips to straighten your knees, pushing your heels toward the floor. Shift your weight to your left leg and raise your right leg off the floor. Keep your right foot flexed, with your toes and knee pointed down.

Step 2.  Focus on keeping your shoulders and hips facing the floor as you shift your upper-body weight to your right hand. Slowly raise your left arm off the floor while you use your core muscles to stabilize your shoulders and pelvis. Find your balance and hold for three complete breaths. Slowly lower your arm and leg, then switch sides and repeat the exercise on the other side.

Sources: Los Angeles Times

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Red Meat Dos and Don’ts

Roast beef
Image via Wikipedia

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* Keep your red meat consumption to 18 ounces per week or less. A handy yardstick: A typical 3-ounce serving of red meat is about the size of a computer mouse.

* Choose leaner cuts of meat, such as top sirloin beef, and trim excess fat.

* Serve meat as a side dish instead of an entree.

* Replace red meat with other protein sources, such as poultry, fish, beans or nuts.

* Use lower-temperature cooking methods such as stewing.

* If you grill, keep meat away from the coals or use a gas grill and don’t overcook.

* Women in reproductive years who eat little meat should take a multivitamin with iron to reduce the risk of iron deficiency.

Sources: Los Angles Times

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Dog Yoga Pose

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Variation on dog yoga pose adds flexibility:

This exercise takes a classic yoga pose to a new level. If you’re already familiar with downward facing dog and flexible enough to do it correctly, then challenge your body with this variation
click to see
Step 1. Beginning on your hands and knees, place the heels of your hands directly below your shoulders and your knees below your hips. Curl your toes under, lift your hips and press your heels toward the floor as far as you can. Straighten your knees and bring your head and chest toward your thighs. If possible, have your ears between your arms. Take three to four breaths in this position.


Step 2. Slowly shift your weight over your left arm, keeping equal weight over both feet. Once you find your balance, reach your right hand toward your left leg. Grasp your left ankle, twisting your upper spine slightly to bring your right shoulder closer to your left thigh. Focus on stretching your toes forward and your heels back. Take three to four slow breaths in this position. Place your right hand on the floor and repeat on the other side.

Sources: Los Angles Times

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Side-Angle Yoga Postures

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Step 1:->

Stand with your legs 4 to 5 feet apart. Turn your left foot out to the side and your right foot in slightly. Anchor each foot firmly to the ground. Keep your right leg straight and bend your left knee, lunging down until your hips are at knee level. Reach your right arm above shoulder level and reach your left arm to the floor in front of your left foot. Scoop your tailbone under your body and rotate your legs outward. Pull in your abs. Hold this position for three to four breaths, looking forward or up to the ceiling.


Once your hips have loosened up and you are comfortable with the basic position, try this more challenging variation. Expand and rotate your chest up toward the ceiling as you lower your right arm behind your hips. Reach around with your right hand and try to grasp your left thigh. Without losing the rotation in your upper spine, raise your left arm off the floor, reaching out with your fingertips. Turn your gaze to the ceiling or look forward if doing so feels more comfortable for your neck. Hold this position for three to four breaths, then repeat on the other side.

Practice three sets and take little rest.

This postures boost strength and stability
Much of yoga is about practicing proper alignment and focus, so be precise when performing yoga postures. You should strive to feel centered while developing strength and stability in each pose. Here are two variations of a simple yoga move called the side angle. Stick with the first variation until you feel comfortable, then progress to the second.

Sources :Los Angles Times

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Thigh-Muscle Stretch (Yoga Exercise)

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Thigh-muscle stretch works best if body stays in alignment

It’s very easy to cheat when performing some of the more popular stretches. But without proper form, we can end up wasting our time or worse — creating undue stress on our joints. When done correctly, this is an excellent way to stretch the muscles in the front of the thigh.
Step 1:->.

Stand with both feet together, then shift your body weight over your left leg and bend your right knee. Reach your left arm in front of you, or place it directly on a sturdy surface to help you balance.

Step 2:->

Bend forward and reach down to grasp your right foot with your right hand. Be sure to hold around the arch or the shoelace area of your foot (not the toes). Stand upright and point your right knee straight toward the floor; be sure your knee does not point out to the side. For a deeper stretch, tuck your hips under your torso and pull your heel closer toward your buttocks. Release and repeat on the other leg.
Now leave your hand, come back to the straight standing position and do the same stretching of the other hips.

Try to remain in stretched position for at least 30 seconds and minimum 3 sets of the above exercise to be done at a time.

This stretching exercise is very helpful to get rid of leg fatigue and knee pain.

Sources:Los Angles Times


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