Tag: physical

Insomnia and Health

Insomnia and Health

             Insomnia and Your Health

Insomnia, also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood. It may result in an increased risk of motor vehicle collisions, as well as problems focusing and learning. Insomnia can be short term, lasting for days or weeks, or long term, lasting more than a month.

Other Definitions of Insomnia:

According to guidelines from a physician group, insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.

Insomnia symptoms may include:

Difficulty falling asleep at night
Waking up during the night
Waking up too early
Not feeling well-rested after a night’s sleep
Daytime tiredness or sleepiness
Irritability, depression or anxiety
Difficulty paying attention, focusing on tasks or remembering
Increased errors or accidents
Ongoing worries about sleep

Additional common causes of insomnia include:

Mental health disorders. Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. Awakening too early can be a sign of depression. Insomnia often occurs with other mental health disorders as well.


Many prescription drugs can interfere with sleep, such as certain antidepressants and medications for asthma or blood pressure. Many over-the-counter medications — such as some pain medications, allergy and cold medications, and weight-loss products — contain caffeine and other stimulants that can disrupt sleep.

Medical conditions:

Examples of conditions linked with insomnia include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal re flux disease (GERD), overactive thyroid, Parkinson’s disease and Alzheimer’s disease.

Sleep-related disorders:

Sleep apnea causes you to stop breathing periodically throughout the night, interrupting your sleep. Restless leg syndrome causes unpleasant sensations in your leg’s and an almost irresistible desire to move them, which may prevent you from falling asleep.

Caffeine, nicotine and alcohol:

Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.

Insomnia and aging:

Insomnia becomes more common with age. As you get older, you may experience:

Changes in sleep patterns. Sleep often becomes less restful as you age, so noise or other changes in your environment are more likely to wake you. With age, your internal clock often advances, so you get tired earlier in the evening and wake up earlier in the morning. But older people generally still need the same amount of sleep as younger people do.

Changes in activity:

You may be less physically or socially active. A lack of activity can interfere with a good night’s sleep. Also, the less active you are, the more likely you may be to take a daily nap, which can interfere with sleep at night.

Changes in health:

Chronic pain from conditions such as arthritis or back problems as well as depression or anxiety can interfere with sleep. Issues that increase the need to urinate during the night ―such as prostate or bladder problems ― can disrupt sleep. Sleep apnea and restless leg’s syndrome become more common with age.

More medications:

Older people typically use more prescription drugs than younger people do, which increases the chance of insomnia associated with medications.

Insomnia in children and teens:

Sleep problems may be a concern for children and teenagers as well. However, some children and teens simply have trouble getting to sleep or resist a regular bedtime because their internal clocks are more delayed. They want to go to bed later and sleep later in the morning.

Risk factors:

Nearly everyone has an occasional sleepless night. But your risk of insomnia is greater if:

You’re a woman.

Hormonal shifts during the menstrual cycle and in menopause may play a role. During menopause, night sweats and hot flashes often disrupt sleep. Insomnia is also common with pregnancy.

You’re over age 60.

Because of changes in sleep patterns and health, insomnia increases with age.
You have a mental health disorder or physical health condition. Many issues that impact your mental or physical health can disrupt sleep.

You’re under a lot of stress.

Stressful times and events can cause temporary insomnia. And major or long-lasting stress can lead to chronic insomnia.

You don’t have a regular schedule.

For example, changing shifts at work or traveling can disrupt your sleep-wake cycle.

Health Issues Caused by Insomnia May Include:

Asthma attacks
Weak immune system
Sensitivity to pain
Diabetes mellitus
High blood pressure
Heart disease

Increased risk for mental health disorders: click internal link

These include:

Confusion and frustration
Performance at work or school
Sex drive

Common causes of chronic insomnia include:

Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.

Travel or work schedule. Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature. Disrupting your body’s circadian rhythms can lead to insomnia. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts.

Poor sleep habits. Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.
Eating too much late in the evening. Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down. Many people also experience heartburn, a back flow of acid and food from the stomach into the esophagus after eating, which may keep you awake.

Other Causes that May be related to Insomnia:

An irregular sleep schedule
Sleeping during the day
A job that involves working at night
Lack of exercise
Using electronic devices like laptops and cell phones in bed
Having a sleep environment with too much noise or light
A recent death of a loved one
A recent job loss
Various other sources of stress
Excitement about an upcoming event
Recent travel between different time zones (jet lag)

The use of certain substances may have a negative effect on sleep:

Cold medicines
Diet pills
Certain types of prescription medications

Complications of insomnia may include:

Lower performance on the job or at school
Slowed reaction time while driving and a higher risk of accidents
Mental health disorders, such as depression, an anxiety disorder or substance abuse
Increased risk and severity of long-term diseases or conditions, such as high blood pressure and heart disease.

Sleep is as important to your health as a healthy diet and regular physical activity. Whatever your reason for sleep loss, insomnia can affect you both mentally and physically. People with insomnia report a lower quality of life compared with people who are sleeping well.

Insomnia, Sleep Disorders:

Chronic insomnia:

Is disrupted sleep that occurs at least three nights per week and lasts at least three months. Chronic insomnia disorders can have many causes. Changes in the environment, unhealthy sleep habits, shift work, other clinical disorders, and certain medications could lead to a long-term pattern of insufficient sleep. People with chronic insomnia may benefit from some form of treatment to help them get back to healthy sleep patterns. Chronic insomnia can be co morbid, meaning it is linked to another medical or psychiatric issue, although sometimes it’s difficult to understand this cause and effect relationship.

May also be associated with medical conditions or the use of certain drugs. Treating the medical condition may help improve sleep, but the insomnia may persist after the medical condition improves.

How long does insomnia last?

Insomnia may be characterized based on its duration. Acute insomnia is brief and often happens because of life circumstances (for example, when you can’t fall asleep the night before an exam, or after receiving stressful or bad news). Many people may have experienced this type of passing sleep disruption, and it tends to resolve without any treatment.

Sleep and your age:

Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)

Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)

Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)

Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)

School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)

Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)

Younger adults (18-25): Sleep range is 7-9 hours (new age category)

Adults (26-64): Sleep range did not change and remains 7-9 hours

Older adults (65+): Sleep range is 7-8 hours (new age category)


I am not very fond of any type of medication, whether it is prescribed or not. I have dedicated this site to the natural remedies that are so available to us. I will be listing a few alternatives further along this article.

Why You Should Steer Clear of Sleep Medication:

Sleeping pills and other sleep-promoting pharmaceuticals can offer a short-term solution to a temporary bout of insomnia. And plenty of people use them. But often, prescription sleep aids come with unpleasant side effects like headaches, sore muscles, constipation, dry mouth, daytime fatigue, trouble concentrating, dizziness, and more. Add them all up, and they’re about as bad—if not worse–than your garden variety sleep deprivation.

Still, even if you’re one of the lucky few who don’t experience side effects from taking sleeping pills, you likely won’t benefit for long. Most people quickly build up a tolerance to the sedative effects of sleeping medication’s. Which either means that you have to take higher and higher doses to get the same effect, or they stop working altogether.

Consider adding some of these foods to your dinner menu or for a night time snack:

Cheese, and turkey

They are rich in tryptophan. Tryptophan is an amino acid that’s needed to produce the neurotransmitter serotonin, which your body needs in order to feel relaxed and sleepy.


The crunchy nuts, too, contain plenty of grog-inducing tryptophan. But that’s not all. Almonds are a good source of both calcium and magnesium, two minerals that experts say are important for achieving quality sleep.


You’ll snooze better if your body has adequate levels of the omega-3 fatty acid DHA, found one British study published in the Journal of Sleep Research. Of course, other omega-3-rich fish like tuna, sardines, or mackerel can get the job done, too.

Whole grain crackers.

It’s not just a coincidence that you immediately want to take a nap after chowing down on a carb-heavy meal. Carbs cause your body’s blood sugar levels to spike, which appears to play a role in regulating your body’s sleep-wake clock, suggests a recent Japanese study. Still, you’ll probably get a stomach ache and end up tossing and turning all night—by devouring a gigantic bowl of pasta. So pick a lighter option, like a handful whole grain crackers.


They’re the only edible source of the sleep hormone melatonin, so consider having a bowlful for dessert. If they’re not in season, opt for thawed frozen cherries or a glass of tart cherry juice. Drinking two glasses daily helped people with insomnia sleep for 90 more minutes, found one study published in the Journal of the Federation of American Societies for Experimental Biology.

Low-fat milk.

If uncomfortable heartburn keeps you up at night, try a glass of moo juice. The combo of high protein and low carbs can keep acid re flux at bay. Plus, it’s a good source of calcium, which helps keep your body’s melatonin production in check.


The yellow fruits have everything going for them. They’re rich in sleep-promoting carbohydrates and tryptophan, but that’s not all. Bananas also contain potassium and magnesium, which can help promote muscle relaxation.

Make Sleep-Friendly Lifestyle Changes:

You’re exercising, getting plenty of exposure to natural light, and are eating better. It all adds up to good stuff, sleep wise, but there are other lifestyle changes you could be making to snooze more soundly.

A few to consider:

Powering down in the evening. The blue light emitted from your smartphone, tablet, or computer is sort of like an electronic version of caffeine. It leaves your brain feeling revved up, rather than relaxed and ready for sleep. Make it a point to turn off your devices at least an hour before turning in.

Showering at night instead of in the morning:

The heat from a warm, before bedtime shower sends the message to your nervous system that it’s time to relax and slow down, encouraging you to feel sleepy. This would be more useful at night than first thing when you wake up.

Sniffing lavender before bed:

You might not think so, but scent can have a powerful effect on your mood. Consider taking advantage of aromatherapy to fill your bedroom with aromas that are thought to ease anxiety and promote relaxation, like lavender, spikenard, vetiver, frankincense, myrrh, and clary sage.

Turn down the temp:

Most experts agree that the ideal temperature for sleep is somewhere between 60 and 72 degrees. Experiment with the thermostat to see what’s right for you.

Turn off the lights:

Exposure to artificial light when you’re trying to sleep isn’t just annoying—it suppresses your body’s production of the sleep hormone melatonin.

Of course a comfortable bed and wearing something comfortable are pretty obvious. Some people choose not to wear anything, in this case the linen should be considered.

Stick with bedding made from natural fibers like cotton, wool, silk, bamboo, and linen. Avoid synthetic fabrics like polyester that trap heat and moisture.

More Ideas For A Good Night’s Sleep:

Chamomile tea.

Simple, delicious, and effective. Chamomile tea has been used as a relaxation aid for centuries, but it’s more than just a folk remedy. One review found that the stuff acts as a mild sedative, helping to calm the nerves, reduce anxiety, and ease insomnia. And don’t be afraid to make a strong brew. Some experts recommend using two or three tea bags to get the full, sleep-promoting effect.

St. John’s wort.

The yellow, weed-like flower is commonly used to ease depression symptoms like anxiety and insomnia, and you can steep it to make a tasty tea. Just take care to avoid direct sunlight when you take the stuff, since St. John’s wort can make your skin more sensitive to UV rays.


Like chamomile tea, folk practitioners have turned to the root of this flowering plant to easy anxiety and promote relaxation. And it works: According to a review of sixteen studies, Valerian root is shown to help people doze off faster and sleep more soundly. It might not be ideal for long-term use, though, so talk with your doctor before starting a Valerian regimen.


The root has long been a favorite among Pacific Islanders for promoting relaxation. In fact, one analysis found that kava was significantly more effective at treating anxiety than a placebo, and some preliminary research suggests it could also help treat insomnia. But like Valerian, long-term use of the stuff isn’t advised, since it could have a negative impact on your liver.

Passion flower.

The tropical flower acts as a mild sedative—and, bonus, it tastes delicious. Try steeping a teaspoon of passion flower in boiling water for 10 minutes before drinking—and drifting off to dreamland.

Melatonin. (click external link) 

You can find melatonin, the hormone that regulates your sleep-wake cycle, in tart cherries. But eating a bowlful every night can get boring—not to mention expensive. Melatonin supplements can give you the same sleep-inducing benefit, minus the full belly. To determine the right dose for you, talk with your doctor.

California poppy.

People don’t often want to feel sluggish and lethargic. But when you do—like right before bed—make California poppy your pick. Steep the bright orange leaves in hot water for at least 10 minutes to make a tea that’ll erase your anxiety and leave you feeling relaxed and ready for bed.

Yoga and Meditation For Better Sleep:

Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. You can use supportive props like bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe.

Please click to watch:

Top Yoga Poses For Sleep

YouTube Video For Better Sleep

Sleep and Brain Cell Re-Generation:

It goes without saying that we all need a good night’s sleep to feel re-energized for the day ahead. But now, researchers have found that sleep also helps to boost reproduction of the cells involved in brain repair.

Sleep Contributes to Beautiful Skin:

The wonders of cellular regeneration are always occurring as we go about our daily lives, however research shows that cellular regeneration almost doubles at night, peaking between 11 pm and 4 am. During our time in la la land, production of collagen is boosted, toxins are destroyed and cellular damage is repaired. Get the full eight hours of beauty sleep to give skin the best chance at renewing itself, waking up to fresh, glowing skin.

Please know that in this article I am able only able to cover some of the major needs for a good nights sleep. Insomnia or a lack of proper sleep patters deprive you of the essentials to your right to a healthy lifestyle.

I have only scratched the surface here of the things you can do to re-vitalize your life through proper and deep sleep. It is so significant but yet we take it for granted.

Please feel free to leave any comments or concerns,

Thank you,


Mind Body Yoga

Mind Body Yoga

What is Mind Body Yoga all about?

Definition of Yoga, (Asanas)

Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India.

Yoga poses (also called asanas) are at the heart of the physical practice of yoga.

There different of types yoga: HATHA YOGA: Hatha Yoga makes the spine more flexible. KUNDALINI YOGA: Kundalini yoga gives unique consideration to the role of the spine and the endocrine system. MANTRA YOGA: Mantra yoga meditation involves chanting a word or phrase. JNANA YOGA: Jnana-Yoga is the path of Self-realization.

Yoga For Strength

Vinyasa Yoga:

Get your flow on in this dynamic practice that links movement and breath together in a dance-like way. Each pose and the pace can be quick, so be prepared for your heart rate to rise.

Ideal for: Weight loss.

This fairly fast-paced style, sometimes called power yoga, requires you to move continuously. The most well-known vinyasa sequence is the sun salutation, a flowing series of lunging, bending, and stretching asanas. Expect to do standing and seated poses that develop strength, flexibility, and balance. You’ll also spend some time on inversions, such as a shoulder stand or a headstand, in which the feet are raised above the head.

Intense exercisers might enjoy Vinyasa because of its faster pace. Runners and endurance athletes are also drawn to Vinyasa class because of the continuous movement.



GAIAM Yoga Essentials

Iyengar Yoga: Please Click For Video

Here you’ll get nit-picky about precision and detail, as well as your body’s alignment in each pose. Props, from yoga blocks and blankets to straps or a ropes wall, will become your new best friend, helping you to work within a range of motion that is safe and effective. Unlike in Vinyasa, each posture is held for a certain period.

Ideal for: Anyone with neck or back problems.

Iyengar can also be practiced at any age and is great for those with injuries (though you should consult with a doctor first)

Ashtanga Yoga: Click For Video

Consisting of six series of specifically sequenced yoga poses, you’ll flow and breathe through each pose to build internal heat. The catch is that you’ll perform the same poses in the exact same order in each class. Ashtanga requires strength and endurance, so you’ll get the most out of it if you practice regularly.

If you’re a perfectionist, you’ll like Ashtanga’s routine and strict guidelines.


Yoga Outlet

Kundalini Yoga: Please Click For Video

This physically and mentally challenging practice looks very different from your typical yoga . You’ll perform kriyas — repetitive physical exercises coupled with intense breath work — while also chanting, singing and meditating. The goal? To break through your internal barriers, releasing the untapped energy residing within you and bringing you a higher level of self-awareness.

This form of yoga was developed to calm the mind and energize the body through movement, the chanting of mantras, and breathing. Usually 50 percent exercise, 20 percent breath work, 20 percent meditation, and 10 percent relaxation. The goal is to release the energy that kundalini devotees believe is stored at the base of the spine.

Good to know: Consider this style the most “out there.” If chanting is not for you, simply repeat the mantras in your head.

Best for: People looking for a spiritual practice.

Those who are seeking something more than a workout may enjoy Kundalini due to its emphasis on the internal aspects of yoga, including breath work, meditation and spiritual energy. This physically challenging style consists of an unvarying sequence of poses. “Typically, you execute 70 poses in one 90-minute to two-hour session. These will include 10 sun salutations, back bends, and inversions.

Yin Yoga: Please Click for Video

To calm and balance your body and mind, this is where you’ll find your zen. The opposite of a faster moving practice like Ashtanga, Yin yoga poses are held for several minutes at a time. This meditative practice is designed to target your deeper connective tissues and fascia, restoring length and elasticity. You’ll use props so your body can release into the posture instead of actively flexing or engaging the muscles. Like meditation, its restorative powers might have you hooked.

Best for: People who need to stretch and unwind.

Yin yoga is not recommended for people who are super flexible, (you might overdo it in some poses) or anyone who has a connective tissue disorder.

Hatha: Please Click For Video

Ideal for: Beginners.

Hatha refers to any practice that combines poses, or asanas, with breathing techniques, or pranayamas. The goal of a basic hatha class is to develop flexibility and balance and to integrate breath into every movement, so it is generally relaxing and restorative.


Absolute Hot Yoga.

Watch this video on YouTube.

Ideal for: Building flexibility.

Founder Bikram Choudhury, popularized this style of “hot yoga” in the 1970s. To mimic the climate in Choudhury’s hometown in northern India. Usually done in rooms heated to a sauna like temperatures of a 105 degrees Fahrenheit, with a 40 percent humidity level. “The heat loosens your muscles, increasing your ability to stretch.

It is recommended to avoid eating for at least two hours, you may want to have plenty of water on hand.

Please Always Consult Your Doctor First Before Performing Any of These Exercises

Ashtanga Yoga

Over 2,600 Images and Information:


For The Prices on All Things Yoga Please Visit GAIAM. (listed below)

Gaiam.Yoga Banner
Gaiam Recover Products Banner

Comments are welcome

Thank you,


Benefits of Yoga

Benefits of Yoga

Welcome To Yoga


Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. Yoga is one of the six orthodox schools of Hindu philosophical traditions. There is a broad variety of yoga schools, practices, and goals in Hinduism, Buddhism, and Jainism. Wikipedia

“The purpose of yoga is to build strength, awareness and harmony in both the mind and body,” explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.

While there are more than 100 different types, or schools, of yoga, most sessions typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

Physical benefits of yoga include:

  • Increased flexibility.                                                                      Bedtime Yoga
  • Increased muscle strength and tone.
  • Improved respiration, energy and vitality.
  • Maintaining a balanced metabolism.
  • Weight reduction.
  • Cardio and circulatory health.
  • Improved athletic performance.
  • Protection from injury.
  • Stabilize your spine
  • Improve your posture
  • Reduce or avoid back pain.

Mental benefits:

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”

Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”

“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.

There are so many aspects of yoga, I would love to share with you. The nature of this practice incorporates so many aspects of life, it would be impossible to for me to cover them all. The benefits are endless.



On a personal note:

I suffer from severe back pain, depression, anxiety and until I started taking baby steps in getting involved in Yoga, I was not living. The meditation, to reduce my anxiety and depression, the yoga exercises to improve my flexibility to improve my back pain has compelled me to share the benefits of this wonderful practice. The side effects of the medications I was taking, to say the least were extremely nasty. I do encourage you to give it a chance, even if you do not have any ailments. Yoga is also preventative medicine

Please right click on any color words and search and then search for more information


Cat cow

Step your right foot forward next to your right hand, coming into a low lunge. You may want to drop your back knee down to the floor at first for a nice stretch in both hips. Keep the back leg straight if you want to begin to work into your hamstrings, which run along the back side of your thighs. Hold for 3 to 5 breaths. Move directly into the straight-leg lunge

Continue warming up the back with 5 to 10 cat-cow stretches. If the movement feels familiar, it’s because the pelvis is moving in essentially the same way as in the pelvic tilt. The cat-to-cow stretch extends that movement along the entire spine, helping to awaken and invigorate your whole body.

Be sure to pay attention to your breath as you move between these poses. Inhale when you arch the back and exhale when you round the spine. Initiate each movement from your tail bone and let it ripple up the spine, moving your head last of all. Continue the movements for 5 rounds.

Unfortunately that is all I can show you for now. If, are just getting into yoga it is a good start.

Stabilization abdominal exercises are something that not many people know about, however they are very important, since they target the core work more muscles, which in result burn more calories.

Side Plank:

Yoga Side Plank

First, lay on your left side. Then direct your elbow below your shoulder. Your forearm should be placed perpendicular to your body.

Place your feet one in front of the other.

Contract your abs and lift your hips off the floor until your body makes a diagonal line from your shoulder to your feet.

Try to hold this position for at least of 30 to 45 seconds.

Now simply repeat by switching the sides.

Reverse Crunch:

Yoga Reverse Crunch

Get into a seated position with your knees bent. Knees should be bent at a 90-degree angle (feet flat)

Reach your both arms forward while palms facing each other.

Exhale one time while pulling your belly button toward your spine.

Get into the position on your tailbone into A, C shape.

When you are done, you can inhale and return to the starting position. Repeat this ab exercise, 15-20 reps.

Plank Crawl Out:

Yoga Plank Crawlout

Start with a ‘standing tall with your feet’ position. Make sure your core is engaged.

Try to touch the floor while your hips are bent. When floors are reached, walk your hands out until you reach a push up position.

Go back to the starting position while inching your hands backwards and piking you hip up to the ceiling.

When your feet are flat on the floor, bend at the hips again and lift yourself back up to the standing position.

Boat Pose:

Yoga Boat Pose

Sit upright, bent your knees and put your feet flat on the floor.

Lift your legs while leaned back.

Form a V shape by extending your arms out straight, palms up.

Hold this position for 30-40 seconds. Then repeat.


Please before you do any exercises make sure you feel physically comfortable. These are mild exercises incorporating yoga to get you feeling fit. Yoga has been around for centuries. It covers the mind and body and it uses all your muscles. I will be covering other yoga exercises covering muscle groups. Stay tuned and feel good about yourself.

Always consult your Doctor first!

For your Shopping needs Please visit us at:

Gaiam Yoga Props & Accessories Banner
Gaiam Wholesale Program

SAVE UP TO 50%+ OFF CLEARANCE PRODUCTS + Get Free Shipping On Orders $75+ AT GAIAM.com! Shop Here!

More images, highlight and click search. 



Your Comments Are Welcome