Tag Archives: yoga

5 Yoga Poses for People Who Sit A Lot

If you feel like sitting in front of a computer from 9 to 5 is slowly killing you, you’re not too far off. Sitting too much is seriously bad for your health. “[But] yoga can help declutter your mind and allow you to refocus on your priorities. It combats poor posture, muscle soreness, and lower back pain by releasing endorphins into your body’s system,” says Sophie George, the founder of Firefly Yoga. Ready to take a stand? Here are five yoga poses (with modifications) that will undo the damage of your desk job.

 

Standing Forward Bend with Shoulder Opener (Uttanasana)

uttanasana beyond words

Bust workplace anxiety, depression, and insomnia with a standing forward bend. Start in Mountain Pose. Clasp your hands behind your back. Then take a deep breath to open your chest. Exhale and fold forward, letting your head fall toward the ground while shifting your weight to the fronts of your feet. Hold for one minute.

Modifications: Stiff? Use a resistance band to clasp your hands behind your back and bend your elbows.

 

Camel Pose (Ustrasana)

ustrasana beyond words

Relieve neck and back pain by bending into Camel Pose. Begin by kneeling with your knees hip-distance apart. Then rotate your thighs slightly inward, and push your shins and the tops of your feet into the floor. Rest your hands on the back of your pelvis with the bases of your palms on the tops of your buttocks and your fingers pointing down. Stretch your tailbone toward the floor and widen the back of your pelvis. Lean back. Tuck your chin slightly toward your chest and press your palms into your heels. Hold for 30 to 60 seconds.

Modifications: If you’re not flexible, keep your thumbs on your sacrum and pull your lower belly up and in to work your inner thighs and pelvic floor. Prevent lower back pain.  When you bring your fingertips to your heels, curl your toes.

 

Gate Pose (Parighasana)

parighasana beyond words

If you need a little breathing room at the office, you can open up your ribcage and your lungs—relieving asthma, allergies, and colds—with Gate Pose. Kneel on the floor with your hips and buttocks lifted up off your legs.  Then slide your right leg straight out to the side with your foot flat on the floor and your toes facing the side wall. Inhale your left arm, palm upward, toward the ceiling while keeping your right hand resting palm down on your right thigh, shin, or ankle. Then exhale your left arm to the right, dropping it over your ear. Slide your right palm down toward your toes. Keep your chin off of your chest, looking straight ahead.  Hold for up to one minute. Repeat on the other side.

Modifications: Place a folded blanket under your bent knee.

 

Extended Puppy Pose (Uttana Shishosana)

uttana shishosana beyond words

Extended Puppy Pose works the kinks out of your spine and shoulders. Start in Table Top Position. Then slowly walk your hands forward a few inches, lowering your chest down toward the ground.  Gently drop your forehead to the floor. Draw your shoulder blades onto your back and stretch your hips toward the ceiling. Then press into the palms of your hands and lift your elbows and forearms away from the ground. Breathe into your back, feeling your spine lengthen in both directions. Hold for up to a minute.

Modifications: Use a rolled-up blanket or bolster between your thighs and calves.  If you have back spasms, place a yoga block—or large book—between your feet and another between your inner thighs.

 

Reverse Warrior (Viparita Virabhadrasana)

reverse warrior yoga poses

Reverse Warrior clears your mind and skyrockets your confidence, focus, and willpower. Start in Mountain Pose. Then spread your feet 3.5 to 4 feet apart, turning your right foot 90 degrees while pivoting your left foot slightly inwards. Raise your arms out to the side to shoulder height. Exhale and bend your front knee, aligning it directly over the ankle of your front foot. Then flip your right palm over to face the ceiling, and raise your right arm up overhead and begin to reach up and back. Place your left hand, palm down, gently on the outside of your left leg. Keep your hips and shoulders square so that you can achieve a side bend. Tilt your head slightly and bring your gaze to your right hand’s fingertips. Hold for 30 to 45 seconds.

Modifications: If you have tight hips, shorten your stance and straighten your front leg. No upper-body strength?  Place your hands on your hips and work on lifting your chest and lengthening your spine.

The 6 Best Yoga and Meditation Retreats In The World

Life’s responsibilities are no small task. Between work, school, finances, and family, it’s easy to understand how one can become to feel overwhelmed. There are healthy and enjoyable ways, however, to renew your energy and optimism. Yoga and meditation have both proven to have countless physical and emotional benefits. Yoga, for instance, helps protect your spine and prevent the breakdown of cartilage and joints. Additionally, meditation can lessen anxiety and depression, and help develop positive social interactions. While you can do both of these activities in your own home, you can also consider outside yoga and meditation retreats.

With the variety of benefits offered by both of these activities, it’s almost silly not to explore them further. So where do you go for such retreats? They’re popping up everywhere, both in the US as well as across the world, rapidly gaining in popularity and offering a host of luxurious accommodations. While you should do a bit of research into the best retreat for you, we did some of the homework already and found six yoga and meditation retreats around the world that have received glowing reviews.

1. Kripalu Center for Yoga & Health

With breathtaking Stockbridge, Massachusetts as its backdrop, Kripalu offers daily yoga courses, delicious natural-foods cuisine, massage, hiking, saunas, a private beach, and even a labyrinth. And with the scenic view of mountains and lake, getting into a more peaceful state of mind is guaranteed.

scenic Massachusetts
Massachusetts

2. Esalen Institute

This retreat center and educational institute in Big Sur, California boasts cliffside hot springs, a farm and garden, an art center, and overall, 120 acres of beautiful land resting between mountain and ocean. Where do we sign up?

pacific coast
Big Sur, California

3. Eat Pray Move

Eat Pray Move hosts retreats all over the world, with upcoming trips happening in India, Iceland, Morocco, and Croatia. The best part about this organization is its “Give Back” retreats, where 10% of the profits go to global non-profits. Eat Pray Move brings so much more than yoga and meditation, like in-water massages that take place in lagoons.

Sunset in Morocco
Morocco

4. Kalani Oceanside Retreat

This Hawaiian eco-community provides farm-to-table meals, workshops, hula classes, lauhala weaving, qigong, tai chi, and a variety of other classes and activities. The swimwear optional half-Olympic pool, heated saltwater pool, jacuzzis, and sauna are just the cherry on top.

kalani oceanside retreat
Image courtesy of Kalani Oceanside Retreat

5. Pravassa RetreatWell

Pravassa retreats take you everywhere, from India and Indonesia to Thailand and throughout the US. Raw food classes, herbal spa remedies, mud lounges, and bio-dynamic wine are just a few things they offer to help you unwind and recharge your battery.

Thailand waterfall
Thailand

6. Miraval Resort & Spa

Travel to Arizona for yoga, fitness, hiking, meditation, lectures, hot stone massages, and loofa cleanses — and this is barely scratching the surface. Miraval has been recognized by Travel+Leisure, Condé Nast Traveler, and Andrew Harper.

meditation retreats
Lake Powell, Arizona

It’s so important to your health and happiness to make time for yourself. Turn off your phone, don’t worry about checking your emails, and focus on your own well-being. Have you experienced any kind of retreat? Let us know where you went and what you thought of it!

Our 5 Favorite YouTube Workout Videos

Looking and feeling amazing should be accessible to everyone, which is what makes YouTube workout videos awesome. Whether you’re a student on a budget, a businesswoman in her penthouse, or a stay-at-home mama who needs to squeeze in a quick at-home workout, these five YouTube channels are for you.

5 YouTube Workout Videos You’ve Got to Try

Blogilates

A post shared by Cassey Ho (@blogilates) on

Cassey Ho started Blogilates in 2009 when she posted her signature POP Pilates video on YouTube for her workout class to watch and reference as she was moving across the country. The video was obviously a huge hit as POP Pilates is now an official class that 24 hour Fitness locations all over America have made it their official Pilates program. It’s even a recognized instructor certification program so that Cassey’s way of combining Pilates with her favorite pop music can be taught safely and effectively all over the US.

Today, Cassey’s YouTube channel is now the number one female fitness channel, with over four million subscribers. She has also written a best-selling book called Hot Body Year Round and has launched her own activewear brand called POPFLEX.

The Blogilates channel features hundreds of workout videos to target and tone each body part. Some of her most popular workouts include POP Pilates for Beginners- Total Body Workout, 6 Min to Sexy Arms!, and 6 Best Exercises to Flatten your Lower Belly.

 

Tone It Up

A post shared by Tone It Up (@toneitup) on

Karena and Katrina first met in a workout class at Equinox. Katrina was the personal trainer and Karena was there to work out. The two became fast friends and after several yoga dates, they came to the conclusion that they both had the same dream of creating a community and sharing their passion for fitness with women all over the world. And so they did.

Karena and Katrina began posting videos to ToneItUp.com that they shot in their hometown of Manhattan Beach, California. The videos gained traction and a community was formed. The women have since created the Tone It Up app, as well as the Tone It Up Nutrition Program, plus a social media phenomenon known as #TIU where women on the Tone It Up journey can connect and support each other.

Their videos on YouTube have earned them over 700,000 subscribers. Tone It Up’s most popular videos include Total Body Tone Up!, BEST HIIT WORKOUT!, and BIKINI SERIES.

 

POPSUGAR Fitness

We’re all familiar with celebrity news articles and trend-reporting commonly associated with POPSUGAR, but the media company also has an entire fitness aspect to the brand that includes YouTube videos. With over two million subscribers, the POPSUGAR Fitness YouTube channel is thriving.

Their most popular videos to date include Victoria’s Secret Model Workout: 10 Minute Fat-Blasting Workout, 30-Minute Full Body Calorie Burner, and This Killer Workout Torches Calories- About 500 in 45 Minutes. POPSUGAR experiments with buzzworthy workouts and classes, like the VS model workout, P90X, Tabata, and more.

 

Fitness Blender

Fitness Blender was created by a husband and wife team eight years ago. Daniel and Kelli have over 25 years of experience in the health and fitness industry. Since then, they’ve created over 500 free workouts that can be done from the comfort of your home. Daniel and Kelli’s videos have become so popular and successful that over 35 million Fitness Blender workouts are completed each month.

Fitness Blender has been featured in Forbes, BuzzFeed, Fitness Magazine, The Huffington Post, and The Wall Street Journal. Some of the best videos on their YouTube Channel include 10 Min Abs Workout, Fat Burning Cardio Workout, and 5 Minute Butt and Thigh Workout for a Bigger Butt. Fitness Blender has also expanded to meal plans, workout programs, and they even have a discussion board on their website where people can support and motivate each other.

 

Yoga With Adriene

A post shared by Adriene Mishler (@adrienelouise) on

If you’re looking for a workout that is a little more calming and less intense, look no further than Yoga With Adriene. Adriene Mishler created the channel to provide people with free yoga workouts to enhance their daily lives and live with awareness. Yoga With Adriene has almost four million subscribers and was recognized by Google as the most searched workout in 2015.

Yoga With Adriene was also given a Streamy Award in Health and Wellness in 2016. The top three most-loved videos on Adriene’s channel include Yoga For Complete Beginners, 30 Days of Yoga- Day 1, and Yoga For Weight Loss.

Workouts for Two: The Best Types of Exercise for Partners

As with anything that requires personal initiative and determination, strength in numbers is a given. This is especially true for workout regimens. Setting fitness goals with a friend or significant other can drastically increase your chance of success, especially if you partner with someone who will challenge and impel you. Whether you’re looking for a complete body overhaul, or a gradual improvement, working in pairs doubles your responsibility to get out and active. Foster your relationship and health with modified exercises made for two, and fall into a routine with these long-term workouts.

 

CrossFit

crossfit couple

The CrossFit regimen strongly encourages a sense of community, especially among the genders. In fact, statistics suggest the program is equally popular with men and women, giving it an edge on programs that may unfairly hold a gender bias. Whether you’re looking to get in shape with your husband, wife, or best friend, CrossFit may not demand a powerpoint of persuasion. Focusing heavily on aerobics, calisthenics, and weightlifting, CrossFit provides exercises for all body types and goals.

 

Zumba

zumba women

You may have to use your powers of coercion if your partner isn’t stoked about the idea of communal dancing, but the payout is worth it. Zumba is a fun, natural way to get in shape and feel good. Using sanguine music such as hip-hop, salsa, and mambo, the routine often includes high aerobic moves and plenty of squats and lunges. You and your partner will have a blast participating together, even if you’re just laughing off charming dad moves.

 

Bikram Hot Yoga

women yoga

You’d be remiss if you haven’t considered adding yoga to your workouts. Bikram Yoga, in particular, features more than 26 moves and positions to strengthen your core muscles. Beginners classes are typically offered in 90 minutes segments and practiced in a room heated between 95 and 108 degrees Fahrenheit. Taking a partner to a few classes will help the two of you grow physically and spiritually, as this practice is designed to reduce stress and ease everyday tensions.

 

Bootcamp

workout bootcamp

On the flip side of Hot Yoga is Bootcamp. Most fitness centers offer some kind of Bootcamp class you and your partner can participate in together. This rigorous, fast-paced routine can be relentless for someone not mentally determined to live a healthy, active life. Be prepared to be pushed to the extreme, as these workouts have U.S. military-grade expectations. If you and your partner have the proper motivation, Bootcamp will whip you into shape this season.

 

Kickboxing

women kickboxing tae bo

Kickboxing and mixed martial are an educational way to work on self defense with a partner. Taking up a beginners class with a friend or significant other is an unconventional way to stay fit and learn a new sport, one that could potentially save your lives.

Brands of Yoga Clothes You Need in Your Practice (and Your Closet)

For anyone who regularly attends yoga class, you’ve likely had the experience of being lost in a sea of Lululemon lycra. And while it is as great a brand as any to move and sweat in during your yoga practice, there are some excellent (and fashionable) options out there that you should know about.

And who knows? One of these other fashionable lines might just show off your unique style, both in and out of the studio. Not to mention, some can save you money while still providing an extremely high-quality product.

Here are the top eight fashion yoga brands not to be missed this year:

Beyond Yoga

Made for women by women, Beyond Yoga prides itself in producing high-quality sportswear for not just yoga, but for everyday life. As opposed to some criticism over the sizing of some other popular yoga brands, Beyond Yoga makes a point to only use non-retouched photography and comes in sizes XXS-XXL. They also take pride in their philanthropic endeavors, so you can feel good about how your money is being spent. Orders are all placed online.

beyond yoga clothing
Image courtesy of Beyond Yoga
Beyond yoga clothing
Image courtesy of Beyond Yoga

Onzie

Onzie was created by a 20-year-old Bikram Yogi and describes its look as “active apparel that is functional, flexible and flattering.” Made in California and on the more affordable side, Onzie creates no-frills yoga and daily wear that is made not only to sweat in, but to last. With everything from sports bras to loungewear, Onzie also offers free priority shipping anywhere in the United States. 

onzie yoga clothing 2016
Image courtesy of Onzie

prAna

With seven stores across the country, prAna offers affordable and unique clothing to meet just about any active-wear need. Started in California, prAna products are stylish, versatile and sustainably made. From yoga to rock climbing to grocery shopping, you’ll find truly unique and sexy styles to choose from. Aside from their chic look, prAna clothing is made from sustainable materials such as hemp, organic cotton and recycled wool.

Teeki

Made with love in the USA, Teeki is certainly edgier and sexier than your average yoga wear. If you’re looking to express your individual style, this is the brand for you. Teeki also makes Eco-friendly clothing not just for yogis, but for surfers, dancers, athletes, and gym-goers. They even include recycled water bottles in their materials!

Lorna Jane

Said to be the next Lululemon, this designer Australian brand has hundreds of stores worldwide. Founded by a fitness instructor in 1989, Lorna Jane produces clothing for women wanting to “lead her best life through active living.” On the pricier side, Lorna Jane also prints inspirational slogans on many of their items (which may or may not be something you like). Be aware that they only accept returns for exchange or store credit, not for “change of mind purposes.”

Zella 

Zella is a Nordstrom line of active wear, and looks fairly similar to the design of Lululemon, while generally being a fraction of the price. Actually, some of Zella’s products are so similar to Lululemon because the same product manager was hired in the design. The fabric feels a bit thinner and lighter than a pair of Lulu pants,  and their design is classic and sensible while still being highly fashionable.

Zobha 

Zobha integrates fashion and fitness in a sexy way , and is perfect if you’re looking to feel comfortable and flirtatious in your yoga class. Zobha prides its brand in catering to women who are “edgy, modern or urban” and who want to “effortlessly infuse fitness and fashion.” They are an online company, but offer a 30 day no-questions-asked refund policy.

Mika Yoga Wear 

Mika Yoga Wear doesn’t stop at yoga, but also specializes in active wear for pole dancing, hot yoga and swimming. This family owned company produces their goods in Peru, and describes their brand as “fresh, flattering and feminine.” Their prices are  competitive, and you can also find some great deals in the sale section of their site.

You don’t have to dress the same as your fellow-yogis. By exploring some of these lesser-known but super fashionable yoga brands, you can choose what speaks to your style and personality. Also, check out this artsy and locally made option for yoga mats and accessories by Magic Carpet Yoga Mats. Next time you’re on the market for fashion-friendly yoga gear, try some of these fun, unique and stylish alternatives.

*Featured image courtesy of Onzie

Poses for Plus-Size Yogis

Kaleigh Mancha is a Las Vegas yogi on a mission to prove that big girls can bend. Sure, she’s not a caucasian woman with blonde hair sporting a pair of size 0 Lululemon pants. “My body is non-threatening. I want to make yoga acceptable and inclusive,” says the body positive advocate. It doesn’t matter if you have a mat, a block, or a strap.  “To do yoga, you only need an open mind,” she said. “It’s about being present in yourself.”

Mancha and her mother — who found her inner yogi for the first time, thanks to Beyond Words — have laid out 10 poses with modifications for plus-size yogis. Whether you’re giggling in Happy Baby Pose or attempting not to fall asleep in Corpse Pose, this 20-minute workout will bend a better you.

Easy Seated Pose (Sukhasana)

“I start my classes in Easy Seated Pose,” Mancha said.  “It’s a great way to warm the body up.” You’ll want to start in Staff Pose. Then cross your legs in front of you at the shin. Keep your knees wide and stick your foot under the opposite knee.

EasySeatedPose

Modifications: Yoga shouldn’t be painful. “It’s uncomfortable,” Mancha said. “However, there’s a difference between discomfort and pain. Once it becomes pain, it isn’t yoga anymore. It’s ego.” Modifications are about “being your better self on the mat.” Lower body injury? Stay in Staff Pose.

Tree Pose (Vrikshasana)

Start in Mountain Pose. Slide your right foot up your left leg until it’s at a 90-degree angle. Press your chest forward, and keep your shoulders down. Take it to the next level: slowly bring your palms together into prayer position in front of your heart.

TreePose

Modifications: Tweak your tree by placing your toes right above your ankle, a.k.a kick standing.

Downward Dog (Adho Mukha Shvanasana)

Start in Table Pose. Place your palms shoulder width apart and your feet hips width apart. Then spread your fingers and tuck your toes under while lifting your tailbone towards the ceiling. Keep your arms and legs straight.

Downward Dog

Modifications: “I encourage people to see what it feels like to be folded over first,” Mancha said. She recommends holding the seat of a chair. “Downward Dog is really difficult, even for people who can bend down and touch their toes. People are essentially trying to become triangles while sucking in their navels, tilting their butts upward, and putting their shoulder blades down.”

Cat/Cow (Marjaryasana Bitilasana)

Start on your hands and knees. Your hands should be directly below your shoulders, and your knees should be directly below your hips. To get into Cow Pose, drop your belly toward the mat and lift your chin and chest.  Then go into cat pose. Arch your back towards the ceiling, keeping your chin away from your chest and the crown of your head pointed towards the floor.

CatCow1

Extended Tabletop (Ardha Purvottanasana)

Start in Table Pose. Lift and straighten your right leg. Point your toes towards the back wall. Then lift and straighten your left arm.  Your fingers should point towards the front wall. Switch sides and repeat.

ExtendedTableTop

Modifications: Balance challenged? Put both palms down on the mat. Need a little extra support? Place the top of your foot on the floor.

Cobra & Baby Cobra (Bhujangasana)

Place your hands, palms down, beneath your shoulders. Point your feet behind you.  Then straighten your arms to lift your chest up off of the ground. Gaze upwards while pulling in your abs.

Cobra&BabyCobra

Modifications: Low back pain? Go into Sphinx Pose by lying on your stomach and putting your arms down on the mat.

Child’s Pose (Balasana)

Begin on your hands and knees. Spread your knees wide apart and touch your toes together. Rest your buttocks on your heels. When you inhale, sit up straight, lengthening your spine through the crown of your head. As you exhale, bow forward placing your torso on your thighs and your forehead on the floor. Stretch your arms forward, palms facing down.

Child'sPose

Modifications: If you’re pregnant or have acid reflux, press your palms and big toes together while keeping your knees at least hips distance apart.

Happy Baby (Ananda Balasana)

Lie on your back.  Pull your knees to your chest, keeping your knees and feet wide. Stack your ankles over your knees.  Your shins will be perpendicular to the floor. Then pull your legs towards your armpits. Optional: rock side to side.

Lion’s Breath (Simhasana Pranayama)

Take a deep breath through your nose while opening your mouth widely and stretching out your tongue. Curl its tip down towards your chin.  Open your eyes as wide as you can and exhale slowly through your mouth.

Corpse Pose (Savasana)

On your back, let your arms and legs drop open.  Your arms should be 45 degrees from your body. Take slow deep breaths. Scan your body from toes to crown.  “I encourage you to avoid itching and to breathe regularly,” Mancha said. “Corpse Pose is a great metaphor for life…not all things deserve our attention and our feelings are fleeting, just like that itch on your nose.”

Modifications: Bend your knees. It’ll press your lower back into the floor, reducing tension and pain.

Mancha’s mantra is, “Be kind to yourself. Everything that is going on in your world will show up on the mat. It’s easy to judge ourselves.”  Looking for inspiration? Whether there’s a yoga studio next door or it’s two towns away, the Instagram yoga community is really amazing. “There’s always a community waiting for you,” Mancha said.  Follow her on Instagram @kaym86.

Look Younger Naturally With These 5 Face Yoga Poses

Move over Botox, there’s a new fountain of youth in town: face yoga. A natural, non-invasive alternative to risky facelifts and expensive face creams, face yoga tones and firms the 57 muscles in your face and neck.

“The benefits of practicing face yoga are anti-aging, reducing lines and wrinkles, lifting and firming, improving skin tone, reducing headaches and eye strain, relaxing tension, giving an energetic appearance to the face, and a healthy glow,” says Danielle Collins, the world’s leading face yoga expert.

Because the muscles are smaller than those in the body, it also takes a lot less time for them to increase in strength and tone. A few minutes per day could make you look three years younger, says a new study published by Northwestern University.

Need a “natural facelift”?  We asked Collins to teach us five facial exercises that’ll lift, firm, and reduce wrinkles.

Swan’s Neck

Reduce wrinkles on the side of your neck and face  If there’s anything that shows the creeping effects of age, it’s the loose skin on your neck and face. Whether you have a double chin, drooping jowls, or a “turkey neck”—you know the sagging skin pooled under your chin that ruins your selfies and screams “gobble gobble”—it’s probably your least-favorite body part.

If the war against the waddle has you feeling like an ugly duckling, then it’s time to channel your inner swan. Turn your head 45 degrees to the upper right and pucker your mouth really hard. You’ll feel the stretch in the left front of your neck. Hold for five seconds. Then repeat one more time.

Swan's Neck face yoga
Reduce wrinkles on the side of your neck and face using Swan’s Neck, a face yoga pose

 

The Hook

Lift and define your cheekbones  It’s nearly impossible to get near the pantheon of the World’s Most Beautiful People without cheekbones that look like skyscrapers. Why? They’re a sign of a symmetrical face—meaning the two sides of your face would line up perfectly if you folded it down the middle. A universal symbol of beauty, high cheekbones also have a sexual connotation.

“Women are effectively advertising their general fertility with their faces,” says Miriam Law Smith, a researcher at the University of Saint Andrews. “In evolutionary terms, it makes sense for men to favor feminine fertile women. Those that did would have had more babies.” While makeup contouring gives the illusion of high cheekbones, you can also get them with this asana. Simply make your index fingers into hooks and stroke them under your cheekbones 10 times.

Double Victory

Banish your eye bags  Do your under-eye bags make you look like you’ve gone twelve rounds with a boxer? While your puffy eyes might be the result of allergies, fluid retention, smoking, or a lack of sleep, the real culprit is most likely age. “The most common explanation for the appearance of dark circles under our eyes is…the loss of subcutaneous fat,” says Hayley Goldbach, a dermatologist in Philadelphia, Pennsylvania.

Looking to K.O. your under-eye bags? Make mini-Vs by placing your middle fingers on the side of your nose and your index fingers on the outer edge of your eyes. Look up at the ceiling while squinting. You’ll feel a little pulse on the outer edge of your eyes. Hold for two to three seconds. Repeat five times.

Circle the Eyes

Get rid of your crow’s feet  Whether you call them laugh lines, character lines, or crow’s feet, we’re willing to bet that if someone were to make a league table of wrinkles from most inoffensive to “ugh, Botox immediately!” the line around your eyes would come out on top.

Circle the Eyes
Get rid of crow’s feet with Circle the Eyes, a face yoga pose

The skin around your eyes is 10 times thinner than the skin on the rest of your face. Add to that your face is constantly exposed to the elements, lacks sebaceous glands that produce hydrating oil, and loses collagen—the rubber band-like substance that snaps your skin perfectly back into place—and you have the perfect recipe for dreaded crow’s feet.

Ready for them to fly, fly away? Place your middle fingers at the beginning of your eyebrows. Then gently tap your eyes following the top of your eyebrow. Continue under your eyes just at the top of your cheekbones, ending at the inside corners of your eyes. Repeat in the opposite direction. Then with your index fingers very gently stroke just under your eyes from the nose outwards four times to warm up and relax the eye area.

The Smile Smoother

Smooth smile lines  Some people consider laugh lines a badge of honor. Usually, the first signs of aging that appear on the face after we hit our 40s, “smile lines make people look warmer, happier, and more genuine, which can translate into being more beautiful.” “[They]…almost always happen when people either smile or laugh—and while anyone can fake a smile, fine lines are hard to fake,” says Belisa Vranich, a PsyD and clinical psychologist.

Whether you want to reduce your smile lines or prevent them altogether, the smile smoother is a simple no-needle solution. Start by placing your tongue on the inside of your lips, close to your lip line. Then very slowly roll your tongue around your mouth, three times one way and three times the other way.

“As a general rule, you’ll start to see more of a long-term improvement in your face and neck after 2 weeks,” Collins told Beyond Words. “After 2 to 4 months, you’ll notice you have less fine lines and less tension. Within 6 to 9 months, people have reported that they look and feel many years younger and feel more relaxed within themselves.”

Looking for more face yoga exercises?  Download Danielle Collins’ face and body yoga apps or follow her on Facebook, Instagram, Twitter.

SWEAT by BW: Flexibility Workout

Flexibility is one of the most sought-after qualities that can be expressed by the human body.  Nothing else displays a sense of health like effortless access to deep stretches and ranges of motion. Unfortunately, our modern lifestyles and even our exercise routines can leave our bodies with severely blunted flexibility and painful, creaky joints.

Many factors affect flexibility.  Our daily postures and lack of exercise certainly contribute to tight muscles and joints.  But even those of us who are regular gym-goers may be suffering from limited ranges of motion and poor flexibility.  Living and exercising in small ranges of motion leaves countless muscles unable to access their inherent length.

New research is emerging that suggests that the nervous system is the primary regulator of how much range we can access with our muscles and joints.  Our bodies learn to protect the ranges that they feel comfortable with and the nervous system locks into what it feels are “safe” ranges.  With years of poor posture, limited range exercise, or no exercise at all, we have left our nervous systems with no choice but to lock our bodies into a tight box of movement.  This understanding of the nervous system’s role in creating new ranges and protecting old ones is critical in the approach to create new levels of flexibility in the body.  Breathing becomes a critical component of flexibility training as the breath-body connection is how we send the signal to our nervous systems to relax and allow new range to be accessed.

This concept gives tremendous validation to practices such as yoga, ones that apply significant breathing connection into stretching practice.  However, with our busy lives, yoga is a hard-sell considering the amount of time necessary to access a yoga studio and/or a qualified instructor.  While well-worth the time, it is also a great tool to be able to stretch effectively and develop a flexible supple body at home or as a supplement to your normal gym routine.

Along with flexibility will come greater ease in all other activities and, in particular, better postures during strength training.  Having improved flexibility will translate to more effective training no matter what goals your fitness program may have. Here is a list of stretches and breathing patterns that will give your flexibility a major jumpstart and send you on the way to greater range of motion.

 

Lizard Stretch

The lizard stretch is an all-in-one hip-opener.  It will stretch the chronically tight musculature of the groin and adductors as well as the glutes and low back.

  • Place one leg forward on a flat foot and your opposite leg back with instep flat on the floor
  • Your hands and arms should be inside your front foot on the floor
  • Slowly lower your torso toward the floor until your elbows are flat on the ground next to your front foot, or, to a depth that feels like a mildly uncomfortable stretch
  • Once end range is achieved, begin breathing deeply through the belly and diaphragm on a cadence of eight-count in and ten-count out.
  • Hold this end range or gradually increase as time unfolds
  • Hold for two minutes on each side

 

Straddle Stretch

The Straddle Stretch is a fantastic exercise for opening the hips and creating flexible hamstrings and lower back.

  • Take a seated position on the floor with your legs opened wide in front of you
  • Your legs should open to the degree that your back can still stay flat while sitting upright
  • With your hands on the floor for support in front of you, slowly lean your torso forward until a mildly uncomfortable stretch is felt in the groin and adductors
  • Once end range is achieved, begin breathing deeply through the belly and diaphragm on an eight-count in and ten-count out.
  • Increase the end range and/or explore leaning toward each leg as time unfolds
  • Hold for two to three minutes

 

Frog Stretch

The Frog Stretch is legend among regular flexibility practitioners, not only for its effectiveness, but also for its uniquely deep level of hip opening.  The Frog will access your body’s internal hip range of motion, which doesn’t get accessed in everyday life too often, but is critically important for having healthy hips and proper pelvic function.

  • Kneel on the floor with your knees slightly wider than shoulder width
  • Place your lower leg in line with knees behind on floor
  • Turn your toes outward (away from your body) to each side so that the inside of the foot is flush with the floor
  • With your bodyweight supported on your hands or elbows in front, slowly sit your hips back between your knees toward your feet
  • Sit back until a mildly uncomfortable stretch is felt in the hips
  • Breath deeply with same pattern as described above
  • Increase the range gradually, or, pull in and out of the stretch for repetitions if the discomfort is too great to relax into
  • Hold the pose for two minutes

 

Pigeon Stretch

The pigeon stretch is the other side of the coin to the frog stretch as it accesses the hips’ external rotation ability.  This stretch is fantastic for the glutes and hips as well as the lumbar spinal musculature.

  • Place one leg on the floor with the knee under the shoulders and the lower leg as close to perpendicular to the torso as possible
  • Your trailing leg should be straight behind your body with the instep of your foot flat on the floor
  • Start with your torso upright over your front leg and weight in your hands for support
  • slowly lower the torso toward the floor and attempt to place the bodyweight in the elbows if your range allows or until a mildly uncomfortable stretch is achieved
  • breath deeply with the same pattern as described above
  • increase range gradually toward the floor or in any direction that increases the sensation as time unfolds (*Try holding for 2 minutes each side.)

 

Wall Supported Hip Flexor Stretch

This variant of a hip-flexor stretch will place a strong opening force on the hip flexor and psoas muscles as well as the front of the quadriceps.  It’s fantastic for helping with poor posture and may be my top pick for the most effective stretch if limited to one choice.

  • Stand facing away from a wall. Kneel down close to the wall, with a pad or mat underneath you for comfort, if desired.
  • Your other leg should be forward at a 90 degree angle with the foot flat on the floor; this will also provide balance
  • Place your hands inside your front leg with your torso low toward the floor to start
  • Slowly start to straighten your torso to an upright position by pressing your hands into the ground and eventually onto your front knee
  • As your torso moves upright and a mildly uncomfortable stretch is felt in the front of the hip and thigh of the back leg, hold
  • Breathe deeply with the same pattern as described in previous exercises
  • Gradually increase the height of your torso and even explore reaching the same arm as the back leg toward the ceiling
  • Hold for two minutes, then switch sides

 

Any of the above stretches individually is incredibly effective at developing new range of motion.  As an entire workout, however, they will serve to better each other.  Set aside some time after your workout, or on a rest day, and stretch out!

7 Hot Cutout Yoga Pants to Keep You Cool

Bend into your best baby cobra in any of these cutout yoga pants and chances are, you’ll balance your yin and yang. Whether you’re kicking it around the house, running a quick errand, or actually practicing your sunrise salutations, these cut out yoga pants will also make you feel cool — and look it too. So, yogis, pull up your chairs: your search for inner peace, harmony, and happiness, at least as it relates to yoga pants, starts and ends here.

Lux Palm Half Moon Midi Leggings, Beyond Yoga

BeyondYoga lux palm leggings
Image courtesy of Beyond Yoga

Show your stripes the right way: add high-fashion fun and flair to your workout wardrobe with these bright and zippy leggings made from moisture-wicking fabric that dries in a flash (cutouts on the sides).  Take it a step further: pair it with the coordinating bra, and you’ll be able to bend  into half-moon perfection 24/7.

Funky Boho Leggings, Sheron Designs

Sharon's Design yoga pants Etsy1
Image courtesy of Sheron Designs

Say goodbye to boring black yoga pants.  Israeli fashion-designer Sharon Shanan’s yoga leggings are business in the front and party in the back with hundreds of laser-cut swirls. Super stretchy and baby-soft, these cut out yoga pants will turn heads, whether you’re going full-throttle at the gym or casually sauntering down the street.

Mesh Goddess Leggings, Alo

Largo Drive - alo goddess legging $94 3

If you’re anything like us, wearing short-shorts to your weekly yoga class never works out — meaning your naughty bits spill out and bending over results in something reminiscent of the winter solstice. Luckily, these leggings are a total twofer: complete belly, bum, and thigh coverage with the aeration of pint-sized shorts.

Interlace Leggings, Alo

jessica olie Alo pants
Image courtesy of Jessica Olie

If you wear these Instagram-worthy leggings outside of the gym, you won’t be alone — these super sexy lace-ups are favorites of uber-flexible yogis like Jessica Olie and Martina Rando.  Made with a bacteria-busting fabric that comes in a variety of bold colors, from Starburst to Twilight, they stretch in four directions for grace and comfort during any movement.

High Rise Bondage Leggings, Onzie

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From moss camo to white marble to midnight anemone, these leggings will turn your lower body into a living work of art. They feature a high waistband that smooths and flatters your silhouette. Plus, multiple mesh panels show your skin in all of the right places, so you’ll feel just like Venus de Milo.

Reveal 7/8 Tights, Lululemon

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If you’ve ever wished that you could go au naturale to yoga class, you’re in luck. These Lycra leggings are just like a second layer of skin. They feature open-hole detailing, a medium-rise waist, and a ⅞ crop — so you’ll be able to show off your dainty Hepburn-esque ankles. Bonus: there’s also an inseam pocket where you can stash your keys, credit cards, or wedding rings.

Ballerina Yoga Leggings, Zenzle

Every little girl dreams of becoming a prima ballerina with pointe shoes, a tutu, and a tiara.  Turn your childhood fantasy into reality with these leggings that feature strappy, crisscross details at the calves.  You can perfect your practice in a variety of colors from cotton candy pink to lavender. And, don’t worry, if you slip a tutu on top, we won’t tell.

3 Unique Yoga Hybrids

Are you looking for new ways to spice up your asanas? If so, it’s time to join ranks with yoga pioneers, those who are breaking down the barriers of tradition and changing the face of their preferred exercise. The results are exciting, albeit unusual, and a few of these variations may remind you of circus performers with their gravity-defying stunts and acrobatic movements.

Each fluid transition turns the yogi into a captivating dancer in all three of these variations. Don’t let that discourage you from trying them for yourself, however. Every style of yoga has stages and modifications so even the most novice can feel comfortable while stretching and testing their limits. A bit of practice and mindful concentration can go a long way, and with time you too may be able to somersault, spin and leap as if you were weightless.

Acroyoga

Yoga is the name, awareness is the game, and people are never more alert than when they are in contact with other individuals. In this variation, partners support each other through stretches and poses that promote awareness of the self and others. This exercise is all about teamwork and trust. Wanderlust captures the essence of Acroyoga in this video of two skillful yogis practicing at an elevation of 11,000 feet.


Video: Wanderlust

As you will see, each partner assists the other through a series of stretches and poses that build strength, flexibility, deep breathing and mindfulness, which are all common benefits of yoga. The mover, otherwise known as the Base, guides the one being moved, known as the Flyer. The Base must focus on aligning his/her arms and legs with their torso, stacking the bones in preparation of the Flyer’s weight. The Flyer befriends gravity as he/she inverts, bends and rolls through the air, relying on the Base’s feet and hands for support. In some cases, especially when learning Acroyoga, a spotter is present. Their task is to watch over the Base and Flyer and step in if assistance is necessary. After each session, the Flyer treats the Base to Thai Massage, an ancient healing activity.

acroyoga

This is a wonderful exercise for anyone who enjoys gymnastics or acrobatics. It also suits playful personalities, and can be a great bonding experience for yoga-loving couples.

Aerial Yoga

No mat, no problem. A silk trapeze is all you need as you defy gravity and “fly” through the air. Aerial or anti-gravity yoga is a combination of Pilates, asanas, acrobatics and dance. The yogi will flow through a series of positions while sitting on, or hanging from, a hammock that has been suspended from the ceiling to a height based on the yogi’s preference (typically between the waist and shoulders).

Style varies between each school of aerial yoga. Some use the hammocks as tools to modify and dramatize routine yoga sequences. Others delve deeper into the acrobatics side.

It is believed that inverting and hanging from a hammock can lengthen the spine and provide additional assistance in toning muscles. However, the health benefits have yet to be explored, as this style only became popular over the last decade. The hammock may also be used as a prop and help some find their centers as they bend and stretch, activities that may be difficult on a mat.


Video: Kyle Hoffman

Budokon Yoga

If you’ve ever watched Tai Chi, you have an idea of the fluidity observed in Budokon yoga. This is a blend of three ancient traditions: yoga, martial arts, and meditation. Unlike many modern versions of traditional yoga, these poses are not held in place. Instead, the postures are waves, flowing and ebbing from each transition to the next. Budokon has two main elements, the yoga sun salutations (which warms up the body) followed by a martial arts-inspired routine. Movements are synchronized with breath, in true vinyasa fashion.


Video: Wanderlust

Kicks, punches, and jumps all make up the martial arts portion of this exercise, which will spice up your experience and get the blood flowing in ways new to yogis. Transitions from one posture to the next are still smooth, especially when compared to typical martial arts, and movements are uninterrupted.