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    Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

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    If you ask me, there’s no better way to start the day than with a morning yoga routine. Whether I need to ground down or feel more energized, the right flow of poses always helps me tune into my breath and body.

    Yoga can be an especially powerful practice for anyone dealing with anxiety and depression — and I find that turning to yoga before busy or stressful days goes a long way toward feeling more balanced and centred.

    Plus, mind-body therapies like yoga have been shown to reduce inflammation and boost the immune system, according to research published in Plos One.

    And, yes, in case you’re wondering, a morning yoga routine also challenges your body (chair pose is no joke!), so you can move through your day feeling mentally and physically strong — and more flexible. It starts out with some warm-up poses, moves through a vinyasa sequence that you’ll repeat on each side, and then winds down.

    Time: 15 minutes

    Equipment needed: Yoga mat

    Instructions: Flow from pose to pose listed below, holding and breathing as noted. After completing poses five through 12 on the right side, repeat on the left before moving on. Make this practice about moving intuitively. If you want to feel serene throughout the day, keep your movement slow and gentle. If you want to feel energized, build up to a quicker, more heated pace as you progress. The beauty of yoga is that it can be whatever you need it to be!

    Cat-Cow

    How to: Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards. (This is cow pose.) Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest. (This is cat pose.) Repeat for five slow breaths, or about one minute.

    Feel the pose: Close your eyes and try to make your movements more dramatic with each round. Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose. This one is all about finding a nice rhythm for your spine!

    Downward-Facing Dog

    How to: Start in a plank position. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

    Feel the pose: Breathe loudly through your nose to tune into yourself and deepen the posture.

    READ MORE: 10 Insanely Challenging Yoga Poses That Will Build Serious Strength

    Side Bends

    How to: Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. Perform three rounds on each side.

    Feel the pose: As you create space and length in the sides of the body, feel your ribs separating away from your waist.

    Chair Pose

    How to: Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.

    Feel the pose: Challenge yourself and build heat in the body by staying here a little longer than you want to. Find ease in the neck as you breathe deep and feel energy extending out from your fingertips.

    Interlaced Forward Fold

    This pose begins your vinyasa sequence. Flow from this pose through pose number 12 (lizard pose) on the right side, then repeat on the left side.

    How to: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists back away from body, gaze toward ceiling, spread collarbones wide, and then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for three long breaths, then release and return to standing.

    Feel the pose: Allow your head and neck to hang heavy and feel your spine decompress.

    Low Lunge Twist

    How to: Start in a low lunge with right foot forward between hands and left leg extended straight back. Draw right hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for three breaths.

    Feel the pose: Twist from your belly and upper back while keeping your legs and core strong. Engage your back leg and lift up out of hand on the floor.

    Warrior II

    How to: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

    Feel the pose: Stretch through front and back fingertips equally and keep shoulders over hips.

    Wide Forward Fold

    How to: Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for three to five breaths, then return to standing.

    Feel the pose: This pose invites us to literally face inward. Let it draw you into a space of calm introspection as it energizes the body and increases blood flow to the brain.

    Fallen Triangle

    How to: Start in high plank. Then, pull right knee toward chest and slide right foot outside of left hand until both legs are extended to straight (entire left foot and outside of right foot are both on the floor). Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for five breaths, then reverse the movement to return to plank position.

    Feel the pose: Lift hips high and raise gaze to look at top hand.

    READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

    Low Plank

    How to: Start in a high plank position. Keep elbows in close to sides, bend arms, and lower entire body as one unit on an exhale, stopping when biceps are parallel to mat. As you start to inhale, immediately flow to the next pose.

    Up Dog

    How to: From a low plank position, untuck toes, but keep thighs and shins off the floor. Push through palms to straighten arms and lift upper body until perpendicular to mat. Hold for one breath.

    Lizard Pose

    How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge. Then, return to pose number five (interlaced forward fold) and repeat this sequence on the left side.

    Feel the pose: To modify, lower back knee to the ground.

    Airplane

    How to: Start lying facedown with legs straight and arms at sides, palms facing down. Inhale, draw shoulders back and down, and lift chest, arms, and legs up as high as comfortable, keeping neck long. Exhale, then lower back down with control. Repeat for five to eight breaths.

    Feel the pose: Reach fingertips back to open up chest and heart.

    Bridge

    How to: Start lying on back with arms at sides and legs bent, feet flat on the floor. Squeeze glutes and lift hips into air. Pull shoulder blades together and bring hands to clasp under body on mat. Hold for three to five breaths, then repeat three times.

    Feel the pose: Think about stretching knees over toes and energetically pulling heels toward glutes to create length in body at top of bridge.

    Happy Baby

    How to: Start lying on back with knees bent, feet flat on the floor, and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

    Feel the pose: Enjoy this juicy position as you start to slow down your heart rate and draw your practice to a close.

    Savasana

    How to: Start lying on back with knees bent, feet flat on the floor, left hand on heart, and right hand on stomach. Extend legs and arms to straight on floor. Relax for one to two minutes.

    Feel the pose: Let the body and mind restore after your hard work!

    This article was originally published on www.womenshealthmag.com  More

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      8 Easy Core Yoga Poses That’ll Fire Up Your Abs

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      Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

      These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

      Lateral Bend And Reach

      This core yoga pose works the core, shoulders, hamstrings and inner thighs.

      Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

      READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

      Dog Press

      This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

      Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

      Rock The Boat

      Works entire core.

      Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      Dive & Roll

      Works back and glutes.

      Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      Trainer TipKeep your neck in line with your spine throughout the move.

      Crescent Lunge and Row

      Works back, glutes, hamstrings and quads.

      Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

      Trainer TipKeep your rowing arm close to your side.

      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

      Tricep Warrior

      Works core, triceps, glutes, hamstrings and quads.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

      Bicep Warrior

      Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

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      Yoga Moves That Bonnie Mbuli Swears By

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      “The quickest way to bring my mind and my soul into alignment is to discipline my body. If I discipline my body, I’m more likely to choose the right meal after I’ve worked out. I’m more likely to go and pray because I feel good. I’m more likely to make a better decision about something I need to do concerning work. I’m highly likely to have more energy to do the things I’m supposed to do. I’m more likely to look at the world in a positive way. So I use exercise as a tool for mastering myself,” enthuses the 42-year-old actress and author. The mom of two boys, who covers our Jan/Feb 2022 issue shares that she’s learnt that mind, body, soul and spirit are all aligned. She adds, “When one is out of whack, all of them get scattered!”
      Here are Bonnie’s go-to yoga moves. Get ready to feel calm, strong, and bendy.
      Downward Dog

      Bonnie’s Take: “It’s a superb hamstring stretcher – and mine are always tight! There’s also something about this position that forces me to fully face myself.” 
      Master It: Start in a high plank. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

      Headstand

      Bonnie: “It improves circulation and challenges my fears. I used to pull off headstands effortlessly as a child. Now, I can only master them against a wall! I think it’s fear though.”
      Master It: Begin by interlacing your fingers and placing your forearms on the mat, parallel, palms facing each other. Cup the back of your head in your hands, the top of your head on the floor. Take five breaths here. Then, pushing down through shoulders and forearms, lift one foot up into the air, knee bent. Using your core, lift the other to meet it. Brace abs and squeeze glutes and leg muscles, as you slowly straighten legs upwards, pointing toes. Your body should feel like a solid, secure cylinder, with minimal weight on head and neck. Hold for three breaths, then slowly lower legs back down.

      Humble Warrior 

      Bonnie’s Take: “It reminds me to strike a balance between being strong and vulnerable.”
      Master It: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

      Any Hip Openers 
      Bonnie’s Take: “Hips are where we house our trapped emotions and trauma. Hip stretchers remind me to keep my heart open.”
      Master It: Happy baby is a beginner-friendly pose. Start lying on back with knees bent, feet flat on the floor and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

      READ MORE ON: Bonnie Mbuli Downward Dog Headstand Humble Warrior Yoga Yoga Workouts More