How to Do Camel Pose, Ustrasana

This posture is known as Camel Pose. It has several benefits. If we do it regularly, it helps in curing many diseases. It is not very difficult yoga posture. The yoga posture of Bow Pose is similar to this pose. But that is done by positioning our body differently. Here the step by step instructions are given.

How to Do Camel Pose

Adjust the yoga mat on the floor. Sit in kneeling position. If you feel pain or have a problem in your knees, you can take help of some padding.
Raise your heaps positioned over your knees. Keep the shoulders straight over your heaps.
Put your palms touching your hips.  Fingers should be facing the floor.
Your upper body would look like a circle. From this stage, start pushing your hips forward so that they come straight up on the knees.
Now put your palms on your paws. Imagine here that there is a string tied with your waist that pulls you towards the sky.
Finally allow your head to come backside, opening the throat. Now the whole body would look like a camel and the pose would be ‘camel pose’.

Precautions

If you are a beginner, you should not remain for more time in this posture.
For a beginner, a stay of twenty seconds would be a sufficient exercise.
While doing camel pose, someone may be feeling like nausea. But it normally happens while doing such postures. You should find yourself comfortable after a while.
The women who are pregnant should avoid doing this posture. If they wish, they should do it after consulting a physician. Pregnant woman must do camel pose in the presence of a trained teacher only.
If you do not feel tired, you can repeat doing this pose as many times you wish.

Benefits of Doing Ustrasana:

While we do camel posture, almost all the muscles of our body are stretched. This pose provides adequate exercise to whole of our body. So it is a comprehensive exercise.
If this pose is done as shown in the above passage, it would provide good exercise to many limbs, including the chest, abdomen, and quadriceps. In short the front side of our body gets fully involved.
If we do this posture regularly for a specific period, it would improve the flexibility of our spinal cord.
Those persons who suffer from backache would be benefitted very much. After doing camel pose for a week, they would feel some relief in the pain.

For reading more interesting articles about yoga postures with beautiful images, visit these links.

BACK BEND YOGA POSTURES

FORWARD BEND YOGA POSES

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Yoga Posture – Pavanamuktasana, Wind Releasing Posture

The word Pavanmuktasana is comprised of three Sanskrit words. First is ‘Pavan (wind)’, the second is ‘Mukta (release), and the third is ‘asana’. Full meaning of the word is ‘a posture that helps releasing wind (from our body). It is named like this because this yoga pose helps in releasing the gases from intestines.

How to Do Pavanmuktasana

There are many yoga postures which are easy to do. The beginners can start doing this. This asana is one of the easiest poses. No one would find it difficult. However it gives much benefit to us. Here it is shown how this pose is done. The instructions are step by step.

First lie down on the floor. You can use yoga mat or simple cloth to put below your body. While lying down your legs should be straight.
Inhale and take hold of your leg with both of the palms. Palms should be below the knees. This will make your one leg half bent on your body.
Lift up your head and try to get your knee near to your head. It would be better if your can make your nose-tip touching the knee. At this moment release your breath and try to keep your leg near to your abdomen.
Remain in this pose for ten seconds.
Stretch your leg in its original position. Take a deep breath and rest for twenty seconds. After that you can repeat the same action by holding another leg with your palms.
You can repeat this pose as many times as you wish.

Benefits of Doing Pavanmuktasana

If you practice this asana regularly, you would find it helping in regulating the movement of the gases present in body. It would be good if you do this pose in early morning. Remember that this pose is to be done before taking any food. The stomach should be empty.

As its name suggests, this yoga posture helps in regulating and releasing the wind in our body. It would eliminate the unnecessary gases from our intestines.
It stretches our intestines. This helps in making our bowel function regular. If a person suffers from, he or she would be greatly helped.
Those who suffer from acidity would get relief.
Doing Pavanmuktasana helps in relaxing the whole body. It relaxes the muscles of our lower back. The muscles of hands and legs get good exercise.
Above all this asana keeps us fit and helps in reducing extra fat deposited in our body. Thus it works as weight reducing tool, too.

For reading more interesting and useful articles about yoga postures with beautiful images, visit the following links.

FORWARD BEND YOGA POSES

BECK BEND YOGA POSTURES

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Beginning Yoga For Everyone

Yoga is a centuries old practice that came to us from India. In India, Yoga is viewed as more a spiritual practice than here in America. To most of us, it is used more so for exercising, to tone muscles or gain more flexibility.

However, there are many benefits to performing yoga. Some of them are increased muscle tone and increased flexibility. Yoga can also lower stress and improve your breathing. Another plus for yoga is that anyone can perform yoga regardless of age, disabilities or limitations.

Yoga Help Clear the Mind

· Yoga can help you clear your mind. It helps you improve your concentration and focus.

· When you focus on your breath, concentrate on holding the pose.

· You will not be bothered by distractions that are around you, this practice can be carried with you long after when you’re out and about in the world.

Yoga Improves Your Balance

Your balance will be significantly improved as well. Holding the poses helps you greatly improve your balance and you are less likely to fall.

Yoga Relieves Tension

Along with flexibility being improved, you also release a lot of tension, which uses a lot of energy. When that tension is gone, you have a lot of energy at your disposal.

The Different Types of Yoga

The most popular form of yoga performed today is Hatha yoga. It is usually the one you hear most people talk about, when talking about yoga. Although there are many different forms of yoga, I will list some of them.

· Hatha is slow and gentle.

· Vinyasa is breath synchronized movement.

· Power yoga fast paced style of yoga.

· Bikram yoga is performed in 95 to 100 degree rooms.

· Iyengar yoga deals with body alignment.

· Kundalini works with breath in combination with physical movement.

The great thing about yoga is it doesn’t take a lot of extra equipment to get started and you see results quickly. All you really need is a mat and some clothing that is comfortable.

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10 Minute Solution Season 1-2 DVD Boxset( D9) for $39.07 on buydvdmart

10 Minute Solution Volume 1 Workout DVD:

Disc 1:

A.Carb & Calorie Burner

SLOW and STEADY BURN This is cardio at its best – easy-to-follow-, fun and effective! By keeping your heartrate and exertion level at an elevated, yet comfortable pace for the entire 10 minutes, you’ll blast away carbs and feel great.

CARB KILLER Using kickboxing moves to knock-out extra carbs and calories, this routine really maximizes your weight loss efforts. Don’t worry if you’re not a seasoned kickboxer…the moves are easy-to-follow and inspiring!

POWER BLAST Get ready for a high energy, high power workout! This segment uses explosive yet controlled movements to really rev up your body’s carb-burning engine. Feel the power…Feel the burn!

INTERVAL BURN It’s back to basics with this 10 Minute segment. No nonsense, boot camp-inspired exercises are used to increase your muscular endurance and strength. You’ll take your heartrate up and down throughout several intervals – a proven technique to really demolish those carbs and calories.

METABOLISM BOOSTER This unique segment will keep you burning carbs and calories long AFTER your workout is over! The secret is incorporating weights. By using light hand weights, you’ll build lean muscle to increase your metabolism and burn more carbs, faster than ever before.

BONUS CARB CONVERSION CHART INSIDE This effective “cheat sheet” outlines the 10 Minute workout you need to do to burn off the carbs in everyday food items like bread, chips, pasta and even chocolate! Author and Nutrition expert, Cindy Whitmarsh of “Ultrafit Nutrition Systems”, also gives 5 super effective tips on how to stave off carb cravings, AND 10 totally simple substitutions to replace “bad” carbs in your diet with good carbs – without compromising flavor! 

B. Quick Tummy Toners
Crunch Free Abs
No need for bunches of crunches to get a toned tummy. This workout will tighten your entire midsection without a single crunch

Yoga Abs
Ever heard that stress contributes to abdomincal fat? In this segment, use specific yoga poses to relieve stress and tension while building strong, flat abs.

Bikini Belly
Combine calorie burning cardio with standing ab exercises to sculpt your six pack and blast away fat. This multi- tasking workout will get your belly into bikini shape- fast.

AB & Waist Definer
use specially designed rotational exercises to twist and turn your tummy into shape. these moves have acinching effect on your midsection to create a beautifully defined waistline.

Sex, Sporty Abs
Strong abs are sexy. These all tiem favorite exercises will build strong, functional abs that are great for improving your game or jsut showing off at the beach!

Disc 2:

A.Fat Blasting Dance Mix

NO TIME TO EXERCISE? We have the solution for you – the 10 Minute Solution! Everyone can find at least ten minutes in their day, and we’ve developed 5 fun and energetic dance routines that are just 10 minutes each. You’ll get great cardio and toning benefits from the ten minute segments – designed to fit into even the busiest of schedules. Split them into 5 mini dance parties, or mix and match to hit your own unique problem areas … or do all of them together for an incredible 50-minute dance blast! SIMPLE SLIMMER “Get down” and shape up with some simple, fun dance moves that even a non-dancer can enjoy. CALORIE MELTDOWN This segment takes it up just a notch – it’s full of energy and a real calorie-burner. FAT BURNING PARTY This dance party is for everyone – let loose, have fun and melt away those extra pounds! BUTT & THIGH BLASTER The Butt & Thigh Blaster is more than a dance party – it’s your way to finally get jiggle-free buns and thighs! AB ATTACK Really whittle your middle as you move and groove. This set is specifically designed to attack and flatten those abs.

B. Blast Off Belly Fat

NO TIME TO EXERCISE? We have the solution for you the 10 Minute Solution Everyone can find at least ten minutes in their day and we ve developed 5 dynamic workouts that are just 10 minutes each. The workouts were specifically designed to attack your midsection from every angle for optimum results. These compact, ultra-efficient workouts fit into even the busiest of schedules. Split them into 5 separate workouts or do them all together for one amazing, belly-fat-blasting workout!

FLAT BELLY FAST Get a flat belly that will turn-heads. This core- focused segment zeros in on the deepest abdominal muscles with a singular goal: to flatten your belly fast.

PILATES PERFECT ABS Pilates is famous for delivering a sexy midsection without traditional crunches or sit-ups. This program delivers those Pilates Perfect Abs.

BELLY FAT BLASTER Toned, firm ab muscles can be hidden from view by a layer of fat. This standing segment will burn mega calories and bring you that much closer to revealing your chiseled ab muscles.

AB RIPPER Instructor Suzanne Bowen picked her favorite, most effective exercises and put them together into this powerful, 10-minute, all-out attack on belly fat.

SIX PACK ABS If you won t be satisfied until you have washboard abs, let s hit the floor and crunch it out with this jam-packed workout that will leave you well on your way to six pack abs.

Disc 3:

A. Rapid Results Pilates

NO TIME TO EXERCISE? We have the solution for you – the 10 Minute Solution! Everyone can find at least ten minutes in their day, and we’ve developed 5 dynamic Pilates workouts that are just 10 minutes each. The workouts were designed by internationallyrecognized Pilates Instructor Lara Hudson using a technique called Power Precision Sequencing that is specifically designed to give you rapid results. These compact, ultra-efficient workouts fit into even the busiest of schedules. Split them into 5 separate workouts, or mix and match to hit your own unique problem areas … or do all of them together for one total-body 50-minute Pilates workout! SUPER TONED BUNS & THIGHS Tone, firm and sculpt your lower body while lifting your buns – this 10 Minute segment will give you the results you’ve been looking for! ARM & SHOULDER SHAPER Get toned, sexy, sleek arms and shoulders with this Pilates-inspired program that incorporates light hand weights for dramatic, rapid results. WAIST SLIMMER Flatten your belly and slim your waist with this super- targeted segment that focuses on toning your entire core. TOTAL BODY BLAST This total-body conditioning segment is a real calorie burner – AND it’s unique, fluid and fun! SLIM & SLEEK STRETCH Increase your flexibility, improve your posture and get those famous long, lean body lines that Pilates is known for with the Slim & Sleek Stretch.

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B. Pilates on the Ball

Pilates for Abs-This section focuses of course on the abs, but the ball intensifies the movements. The other thing I enjoyed was that while I was familiar with many of the moves, there were some that were new or that put a new spin on the classic moves.

Lower Body Pilates-One of the areas of the body that I find especially hard to work is the inner thighs. This workout enables me to focus on them as well as the rest of my lower body.

Upper Body Pilates-I was expecting to use weights with this section, as with the other 10 Minute Solutions Fitness Ball workout, but was surprised when they were not going to be utilized. I wasn’t sure if I would be able to work my upper body effectively or efficiently without weights, but I was pleasantly surprised. This workout is a departure from many upper body workouts that I have done and really enjoyed it.

Pilates for Flexibility- This section I used at the end of my workout. It was very relaxing and I could feel the muscles stretch after a very challenging 40 minute workout. I can see me just popping this on after a hard day at the office. It is relaxing, but stretches and relaxes all of your muscles very well.

Total Body Pilates-It’s just that, a great mixture of exercises to tone and work the entire body. I really thought there was a nice variety of moves to work every area very well. 

Disc 4:

A. Slim and Sculpt Pilates

* Upper Body Pilates – In this segment, the band really takes Pilates to the next level! You’ll chisel and firm your arms, shoulders, back more dramatically than you ever could with non-equipment based mat Pilates. * Lower Body Pilates – The toning band will tone, lift and re-shape your lower body like nothing else. Once you try it, you’ll see how adding this simple tool to your Pilates workout can lead to dramatically better results! * Pilates for Abs – This workout is an innovative take on classic Pilates exercises designed to do one thing: flatten your tummy! As a bonus you’ll also strengthen your powerhouse and sculpt definition in your abs. * Total Body Pilates – Use your band to enhance this calorie burning, body sculpting challenge. The workout uses ultra-efficient compound movements to give you MORE results in LESS time. * Pilates for Flexibility – This dynamic stretching segment will leave you feeling fantastic. Keep using this segment and your entire Pilates practice will noticeably improve!

B. Hot Body Boot Camp
Hot Body Cardio – In this segment, you will perform a series of highly effective boot camp style exercises at a high energy pace. Hot Body Cardio will jump start your body into the fat blasting zone!

Ab Assault
You are going to belly fat basic training! This abs workout utilizes combat maneuver styled exercises to wage an all out assault on your midsection. You’ll get that hot body 6 pack plus a strong and sexy lower back.

Rock Bottom Sculpt
Take aim at those burns and thighs with a mission to tone, tighten and firm! Rock Bottom Sculpt will put your bottom in the jiggle free zone.

Calorie Blasting Drills
Four different boot camp drills will sculpt your body from head to toe while giving you the calorie blasting benefits of cardio training. Get ready for a whole new body.

Better Body Stretch
Lengthen your muscles in the athletic, active, flowing stretch using the help of a towel. Improve your overall flexibility and give a much needed release to all those muscles you worked out in the other hot body segments.

Disc 5:

A.Dance Off Belly Fat
Belly Blaster
Fire up your body and keep the calories burning with plenty of hip action to whittle your middle. This workout will give you all the moves that you need to get the dance party started.

Latin Flavor Waist Sizzler
Use a little mambo, a little cha cha and even a little tango tummy toner to sizzle off some extra pounds. These Latin inspired moves are surprising ab sculptors and will help thin your waistline.

Attitude & Energy
Bring all of your attitude and all of your energy to the dance floor. Then get ready to go from ab flab to ab fab in style with these fat erasing moves.

Fat Burning Beat
Combine hot moves with driving rhythms to create this unique dance that will waste no time in trimming your midline. Feel the beat, move your feet and dance your belly away.

Dancer’s Silhouette
Sometimes you need to flatten your belly FAST, and by using a dancer’s posture you can! In this refreshing segment the focus is on activating your core muscles, standing tall, moving with grace, and slimming your silhouette—all without a single sit up. 

B. Solution Yoga

YOGA BASICS This flowing sequence focuses on basic yoga postures, breathing and techniques. This program is a great way to become familiar with yoga. Even if you’re not new to yoga, you will enjoy the way this segment helps you to feel focused, revitalized and energized. YOGA FOR BUNS & THIGHS Want toned, lean legs and a firm, conditioned butt? Look no further! Lara gracefully guides you through some excellent toning and strengthening postures that really target those lower-body problem areas! After this segment, you’ll feel stronger and become leaner and sleeker. YOGA FOR ABS These 10 minutes are all about getting a flat belly. It can happen! You’ll target your midsection with proven techniques and postures that are challenging but super effective! YOGA BURN Ready to burn some calories and shed pounds? This set really gets you moving and turns up the burn-factor on yoga! Through the use of dynamic movements, you’ll build strength, burn calories and workout your whole body. YOGA FOR FLEXIBILITY & RELAXATION Yoga is really about connecting with yourself and feeling good all over. This segment is a great reward at the end your yoga workout or a long, stressful day — it’s also a fabulous way to start your day out right. Be sure to take these delicious 10 minutes to relax, stretch and feel grounded.

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10 Minute Solution Volume  2 Workout DVD:

Disc 1:

A. Fat Blasting Latin Dance Mix

FAT BURNING CHA CHA
This spicy dance routine burns fat and calories using basic Latin dance steps with plenty of attitude and
flavor.

SALSA SLIM DOWN
You ll burn and firm while moving your hips to sassy
salsa dance steps that you can take with you onto the dance floor.

HOT CARDIO MIX
Heat things up with this non-stop cardio party that
includes a variety Latin dance steps to keep your body moving while you dance the pounds away.

MERENGUE GROOVES
This high-energy fat blasting fiesta is a total body
workout that s guaranteed to make you sweat. So get your groove on if you want to watch those pounds and inches come off.

TANGO TONING TWIST
This segment is a sure way to trim the waistline and
also help tone the tummy. Plus you ll have so much
fun it won t feel like you re working out.

B. Fitness Ball Workouts

Fitness Ball Workouts is a sequence of five short fitness routines, each of which use a stability ball. Because this DVD is part of the 10 Minute Solution series, each workout is only 10 minutes long, and the fully programmable feature allows you to mix and match up to six segments to create your own, completely customized routine–very nice! None of the segments have formal warm-ups or cool-downs, but most do prepare you with a few moves in the beginning and then add some quick stretches at the end. I’ve provided a brief overview for each of the five routines below:

1. Lower Body. Although this segment uses no weights, it was probably the most challenging of the five. Kimberly begins with simple squats and side-to-side lunges, but she eventually adds in bouncing the ball and raising it overhead; combined with the high number of repetitions, you’ll be really working here. Next comes some glute work while lying face down on the ball, and finally, there is a tough hamstring portion performed lying with your feet on the ball.

2. Upper Body. This segment was probably the most disappointing, especially given that Kimberly uses such light weights (I believe she is using 3#). She begins by warming up the upper body with push-ups (an easier version with hands on the ball) and then moves into an upper body circuit. The circuit includes rows, tricep kickbacks, bicep curls, shoulder presses, side raises, and front raises; it is repeated three times, each time adding a few new moves such as flyes/rear flyes. Kimberly moves quickly, which makes it difficult to vary your weights as needed (I tried to switch between 5# and 8#).

3. Core. Kimberly does warm you up here with some spinal rolls and core twists holding the ball. She performs several sets of crunches while seated on the ball, adding a twisting move to target the obliques. More oblique work follows while lying sideways over the ball, and then Kimberly moves to the floor for additional crunches, this time passing the ball from feet to hands. Some brief back work follows (kneeling while leaning forward on the ball), and then Kimberly finishes with plank work (arms/hands on ball).

4. Cardio. This segment begins with squats and lunges, rolling the ball in front of you for balance. Kimberly adds in bouncing the ball and tossing it overhead, which was kind of fun. She then ups the intensity with some impact moves such as jacks (holding the ball overhead) and plyo squat jumps (hands on the ball). There is a brief interval where you continue to work while seated on the ball, but then it’s back on your feet for more jumps, hopping out to plank with your hands on the ball. This segment ends with a squat and roll over the ball plus a few quick stretches. Although this routine was fairly intense, my HR was only in my target zone for about half the workout (5 minutes). Also, it took up quite a bit of room in my small space.

5. Flexibility. In this final segment, Kimberly leads you through a series of stretches using the ball. There is more of a lower body emphasis, beginning with lunges/hip flexor stretches as well as some standing hamstring stretches. There are a few upper body stretches performed seated on the ball, but for some reason, Kimberly moves very quickly through these and does not hold them for as long as the lower body stretches.

Overall, although these were generally solid, well-designed routines, I didn’t really enjoy this workout. I’m not sure that the 10-minute format works well for mixing strength and cardio; an all-strength program might have been better. However, I would recommend this video to those who like Kimberly, enjoy using the ball, and prefer to break their workouts into shorter segments; the fact that the routines are programmable is definitely a huge plus as well.

Disc 2:

A. Tone Trouble Zones

ARM & SHOULDER SCULPT: Instructor Amy Bento designed this sequence of highly effective band exercises so your arms, shoulders and back can have that toned, defined look. The moves are simple but designed to give you fast results.

BUTT & THIGH BLASTER: Kick your largest muscle groups into high gear — and great shape! You’ll use the band in a series of exercises that will lift and tighten your butt while jiggle-proofing your thighs giving your lower body that smooth, firm look.

SLEEK & SEXY ABS: Love handles and ab flab don’t stand a chance against this workout! Adding the body band brings you into a whole new realm of RESULTS. Sleek and sexy abs can be yours!

TOTAL BODY TONE ZONE: Compound movements will shape and sculpt all of the muscles in your body with maximum efficiency. This workout will have your heart pumping as well which means you’ll burn away major calories.

10 MINUTE STRETCH: Improve your flexibility while your muscles relax and elongate. Using this segment, take time to breathe, reduce stress and center your energy. Your body will thank you. Body Band Included Inside!

B. Dance It Off & Tone It Up Kit

SEXY SLIM DOWN
Burn off calories with these easy-to-learn moves that
will have you looking slimmer and feeling more confident.

HIGH ENERGY FAT BURNER
Have a blast as you blast away fat with this high energy dance.

DANCER S ABS
Shake and shimmy your way to a sleek and sexy
midsection with these belly moves.

UPPER BODY TONE UP
Dancers always have gracefully sculpted upper bodies
and great posture. In this segment sculpt your own dancer s body using slow, controlled movements along with your toning band.

BUNS & THIGH SCULPT
Great legs are among the most noticeable traits about a dancer–and they can be yours too! Add the toning band to ballet-inspired exercises to attain a firm, lifted bottom and gorgeous, lean legs.

Disc 3:

A.Kickbox Bootcamp

As with the other DVDs in the 10-Minute Solution series, Kickbox Bootcamp features five 10-minute workouts. You can pick one for a quick 10-mintue blast, follow all five in sequence for a killer 50-minute routine, or mix and match them as you wish to get just the workout you want. The 10-Minute Solution series is all about flexibility-one reason why I own several DVDs of the series. The instructor on this DVD is Keli Roberts. The five workouts, all with some element of kickboxing flavor, are:

Basic Training: This segment is basically “Beginner Kickboxing”-a good starting point for people who haven’t had much kickboxing experience; however, I still found it a great workout even though I have been doing kickboxing for about a year. While teaching you the basic punches and kicks that will be used throughout the DVD, Keli keeps your heart rate up with faux jump roping, boxer shuffle, and other cardio moves.

Ultimate Buns and Thighs: This segment incorporates kicks into a lower body workout that includes lunges and plies. The method Keli uses to teach kicking is quite simple and effective. This was a good workout. I didn’t feel the burn as much as in the TamiLee Webb “I Want Those Buns!” workout, but then Keli doesn’t use quite so much repetition and it therefore wasn’t as hard on my knees.

Arm and Shoulder Sculptor: Here we switch to an upper body focus using light hand weights to get more benefit out of the punches. I started with the 5-pound hand weights I use for at-home upper-body work, but had to switch to 2-pounders to keep up with Keli’s fast pace. She also does some quick punching sequences in between weight segments. I really liked this workout and, from the look of Keli’s upper body, I’d say she knows what she’s doing!

Fat-Burning Blast: This segment definitely puts the “Bootcamp” in the title. It begins (after the warm up) with a very difficult sequence-going from a stand to a squat to a plank (push-up position) to a squat to a stand over and over (and incorporating other-even more challenging-moves as the sequence progresses). Once you get past that sequence, there is a series of lateral agility drills-sliding, jumping and stepping side to side. By far, my least favorite of the DVD.

Washboard Abs: Keli definitely doesn’t depend just on crunches here-she does planks, side work and a few Pilates moves as well as crunches to work out your obliques, upper and lower abs. This is a good workout, and I didn’t make it all the way through on the first try. That’s a good sign, though, because it gives me something to work toward.

Pros:
1. Keli doesn’t use the same tired moves as every one else-despite the MANY exercise DVDs I’ve tried, there were many new moves on this DVD and I loved that.
2. The warm-ups and cool-downs, while brief, are excellent and tailored to each workout.

Cons:
1. There is almost no color contrast on the menu, so figuring out where the “cursor” is and which button you’re selecting is very difficult. I found this highly annoying.

B. Dance off Fat Fast

Simple Slim Down
Use a little hip skake and shoulder shimmy to slim down your body.

Flirty Fat Burner
Get ready to show some attitude and a little flirty style as you burn up the dance floor with moves that deliver a lean, sexy body.

Dance Sculpt
Sculpt your body with elegant dance based toning exercises. Each move brings you one step closer to a taoned and graceful dancer’s physique.

Fat Blasting Flashback
Pell off the pounds and have a clast with this retro-inspired dance. These memorable moves aren’t just fun, they’re also effective fat burners.

Cardio Swing Dance
Jump and jive in this fun, energetic dance. Light and airy kicks and bounches will have you swinging off the pounds in no time. 

Disc 4:

A. 10 Minute Solution 

There are 5 different 10 minute segments as follows:

Boot Camp – Light cardio, squats, push ups, etc. Need dumbells and a chair. This is billed as the ’strength training’ segment and it’s quick, but good.

Pilates – I’ve never done pilates before so it could be a typical pilates workout, but I was suprised to find it was all ab work. Very tough – something for my weak stomach muscles to work up to! My husband who works his abs all the time said it was a good workout, but took some coordination.

Ballet – All barre work (chair). I took ballet as a kid and I loved this section. Great for legs & arms! The moves are not nearly as complicated as those in the NYC Ballet Workout.

Kickboxing – Least favorite part. Moves hard to follow and not very fun. Stick to Tae Bo.

Yoga – I’ve never taken Yoga before either, but I would consider this “relaxing”. The stretches were wonderful. Great way to end the workout.

B. Target Toning for Beginners

* ABS – Only 10 minutes to tight abs … you really can do it! Cindy takes you through a series of targeted abdominal exercises to completely tighten, contract and contour your mid-section. You’ll really feel the burn, and you’ll definitely see the results!

* THIGHS – Thinner thighs are only 10 minutes away! These exercises are hand-picked from the most effective, proven routines – and anyone can do them! This set is jam-packed with thigh-tightening, hip-slimming moves that can dramatically re-shape your legs.

* BUNS – Who doesn’t want firmer, tighter buns? This ultra- effective program leads you through a series of time-proven exercises to really target that backside. Using a combination of simple standing and mat work, this workout can give you better buns in just 10 minutes a day!

* ARMS & SHOULDERS – Pick up those hand weights and get ready to sculpt and chisel that upper body! This non-stop routine hits the entire upper arm from every angle for sexy, shapely and totally firm upper arms and shoulders.

* BONUS POWERSTRETCH – This segment is perfect to do after a workout, or after a long, stressful day. Treat yourself to a total-body stretch and keep your muscles long, flexible, relaxed and healthy!

Disc 5:

A. Pilates

PILATES FOR ABS

Want a flatter, firmer belly? Here’s your secret weapon! Pilates is all about connecting with your core and this super-targeted workout will activate your deepest abdominal muscles. By using the Pilates technique you’ll achieve that sleek midsection that you just can’t get with crunches or other repetitive, monotonous exercises.

PILATES FOR BUNS AND THIGHS

If you’re looking for a way to tone and re-shape those hard-to-reach trouble spots, this is 10 minutes very well spent! Lara uses dynamic, smooth-flowing movements to target and re-define your lower body. This Pilates routine really delivers lean, toned legs and firm, beautifully sculpted buns!

SCULPTING PILATES

Get ready for sexy shoulders and sculpted arms! This Pilates-based program smartly incorporates light handweights to help you tone and define your arms and shoulders WITHOUT adding bulk. Sculpting Pilates is gentle like traditional Pilates, but because it adds weights, you’ll see faster results than ever before.

PILATES BURN

If you’re serious about REALLY burning some extra calories, try this challenging, but fluid Pilates Burn sequence. Lara leads you through this distinctive workout of cardio plus toning plus all-out, total-body conditioning all wrapped into one. Keep breathing, stay focused and sweat away those pounds!

PILATES FOR FLEXIBILITY

Feel good all over with this set, which focuses on lengthening and stretching to achieve that dancer’s body that you just can’t get from straight cardio or muscletraining workouts. You get dual benefits from this totally invigorating 10 minutes… you’ll increase flexibility, and melt away stress and anxiety.

B. Pilates Perfect Body

Pilates Perfect Arms
Use light hand weights and your own body weight to beautifully sculpt your arms while also working your shoulders, upper back, and chest

Pilates Perfect Belly
Whittle your waist and flatten your tummy while you strengthen your entire core with innovactive twists on traditional Pilates moves.

Pilates perfect Buns & Thighs
This modern taken one classic mat Pilates will give you a perfectly toned and lifted lower body.

Pilates Perfect Silhouette
Compound Pilates exercises will efficiently tighten and tone all the right places, sculpting sexy curves where you want them and creating a gorgeous body line

Pilates Perfect Stretch
Using fluid motion, this stretch will make your everyday movements look more effortless and improve your posture, which is a key part of the Pilates Perfect Body. 

Disc 6:

A. Prenatal Pilates

Standing Pilates: For this segment, instructor Lizbeth Garcia reworked traditional mat work into standing exercises that help improve strength, balance and coordination – things needed throughout pregnancy, especially needed in the third trimester.

Core Pilates: This workout focuses on strengthening your core muscles to help you bounce back from delivery and may even help to reduce lower back pain during pregnancy.

Pilates For Flexibility: Allow your body and mind to relax while you focus on releasing tight muscles through fluid exercises that will increase your flexibility and overall sense of well-being.

Total Body Pilates: Designed to develop overall muscle strength and flexibility, this segment will help you firm and tone your body. It may also make delivery easier by teaching you how to breathe deeply and evenly while tightening the muscles of your pelvic floor.

POSTNATAL BONUS WORKOUT: FLAT BELLY FAST As a special bonus to use after your pregnancy, this core-focused segment created by instructor Suzanne Bowen zeros in on the deepest abdominal muscles with a singular goal: to flatten your belly fast. A set of 2- 3 pound dumbbells and 1-2 pillows are recommended for this workout.

B. Blast Off Belly Fat

FLAT BELLY FAST Get a flat belly that will turn-heads. This core- focused segment zeros in on the deepest abdominal muscles with a singular goal: to flatten your belly fast.

PILATES PERFECT ABS Pilates is famous for delivering a sexy midsection without traditional crunches or sit-ups. This program delivers those Pilates Perfect Abs.

BELLY FAT BLASTER Toned, firm ab muscles can be hidden from view by a layer of fat. This standing segment will burn mega calories and bring you that much closer to revealing your chiseled ab muscles.

AB RIPPER Instructor Suzanne Bowen picked her favorite, most effective exercises and put them together into this powerful, 10-minute, all-out attack on belly fat.

SIX PACK ABS If you won t be satisfied until you have washboard abs, let s hit the floor and crunch it out with this jam-packed workout that will leave you well on your way to six pack abs.

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My Secrets on How to Start a Yoga Practice

Yoga is all about you.  You need to find what fits for you, and what challenges you to a new level of fitness.  Yoga is very challenging.  It will challenge your mind, body, and spirit.  This makes it, I believe, the most complete workout you can receive.

However, a lot of people wonder how to get started with yoga.  There are a ton of yoga DVDs, cds, and programs to choose from.  In order to help you with this period of confusion, I’ve compiled some of my secrets on how to start a yoga practice.

My first secret is to go to yoga forums.  There, you can ask about different styles, routines, etc.  You will get great advice from forums.

The second secret is to choose a style that meets your needs.  Whether it is ashtanga or “power” yoga, or bikram, or hatha.  What style you will choose will depend entirely on you.  Power yoga and bikram yoga are, generally speaking, more challenging than other styles like hatha, for example.

My third secret is to pick a program, dvd, or cd which has a great instructor and that teaches your style of yoga.  I have done a lot of research on different programs, and I believe that there is one program that is above the rest.  Check out my secret program.

Yoga is all about you.  Find what works for you, and what meets your needs.  Check out my secret program, and I am positive you will like what you see.  This program is unique in the way it teaches you yoga.  The technique it uses to teach you yoga make it a great yoga program for beginners.  Hopefully this helps you know how to start a yoga practice!

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About the Author:
Hey everyone!!!  I’m Keith!  I’m currently a university student at BYU.  I love sports, and trying out new fitness routines.  Especially yoga routines.  I hail from the great state of Idaho:)
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Top Ten Benefits of Doing Yoga Postures

There is no dearth of people and websites telling you about the benefits we get by practicing yoga postures. They are reassuring the beginners about the profit we could get by investing labour in doing different poses of yoga. Some of the advantages are summarised here.

Physical Benefits of Doing Yoga Postures

Yoga poses help in building up and maintaining general fitness of your body. It channelizes our existing energy in the most natural way; it sets in motion the energy that is lying idle.

Regular practicing of yoga poses would dramatically improve the flexibility of your muscles. Each asana is devised to generate certain level of stretch to a specific muscle or limb.

Yoga poses would make your body looking shapely and fit. People would start noticing positive change in your shape and physical fitness.

Mental Benefits of Doing Yoga Postures

Yoga help removing toxins from our body. In turn it helps reducing mental stress and calming down the level of anxiety.

These processes ultimately increase our capability to concentrate and focus on our routine works.

Remedial Benefits of Doing Yoga Postures

These poses are formulated to keep our body in general status of health. However it helps in curing certain irregularities caused in functioning of our body of restoring the natural balance. Thus it has curative value, too.

The most important restorative benefit we would get from doing yoga is reduction of the level of fat in our body. In present era where people do less physical work, most of us face the problem of obesity. Yoga exercises help us burning the extra fat we pile up on our belly, thighs and buttocks.

While we do any asana, the flow of blood in our body increases giving a work out to our cardiovascular system. It tones up every limb, especially the parts that hardly get proper exercise during our routine life.

Many yoga asana are devised to help increasing a flow of blood in head. This helps in improving our memory power.

Spiritual Aspect of Doing Yoga Postures

Yoga is not only a set of rules describing only the physical exercises and mental peace. Asana is one of the eight limbs of Astang Yoga, which is a system to make us spiritually enlightened. If we practice yoga therapies, along with other activities attached with Astang Yoga, it would make us feeling the bliss. Bliss is the state of our mind that we all are entitled to enjoy. Yoga system helps us being capable to experience the bliss, the ultimate pleasure a human being can go through.

For reading similar articles about yoga with images, visit the following links.

INVERTED YOGA POSTURES

KNOWING ABOUT KUNDALINI

 

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About the Author:
I write SHORT STORIES and articles ABOUT PAINTING.
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Where to Start with Yoga

If you’re interested in yoga, you may have wondered, “where or how exactly do I start?”  I asked myself the same question before beginning yoga.  I wondered what program I should choose, whether or not yoga was a good workout, and where to find a good program that would give me what I wanted.

I wanted something very challenging, something that would push me.  It may be the same for you.  Whether or not it is, here are some of my suggestions for where to start with yoga:

-  Pick a style.  I chose power yoga or “Ashtanga” yoga as it is a challenging style to say the least.

-  Find a good teacher in that style.  Find a teacher that makes you feel comfortable and challenges you to excel.  One great teacher is Van Clayton Powel, who designed the Runner’s Yoga program.  Van is very experienced teaching beginners yoga.

-  With that teacher, pick his/her CD, DVD, or class that suits your schedule best.   Some programs implement 90-minute workouts.  Others are more liberal time-wise.  Some may be pretty intense, while others more relaxing.  Just find what you think would be best for you.

When I started with yoga, I went immediately to power yoga.  I found that it met my needs, and gave me the challenge that I wanted.  Again, just research it out and see what you think would work best for you.  That’s something I love about yoga, it’s all about being the best you!  Good luck and namaste!

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About the Author:
Hey everyone!!!  I’m Keith!  I’m currently a university student at BYU.  I love sports, and trying out new fitness routines.  Especially yoga routines.  I hail from the great state of Idaho:)
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Yoga Programs for Beginners

Finding a good yoga program, whether it be a DVD, CD, or class, can be difficult.  There are TONS out there!  Plus, many people, (like I did) wonder where to start with yoga.  You may be interested in starting, but just don’t know where to start.  It’s important to find a yoga program you enjoy, and one that is challenging to you.  You probably know someone that has tried yoga and didn’t like it.  So it’s important to find one that’s right for you.  Here are some of my suggestions on where to start:

-  Pick a style that you would like to try.  Styles include Ashtanga, Hatha, Bikram, and Kundalini.  There are others, but I would recommend sticking with those.  Each style is different in intensity, focus, etc.  I would just research them out and see which one you would like to try.

-  After you have picked your style of choice, I would find a good DVD, CD, or class that teaches that specific style.  For those starting out, I recommend a program called Runner’s Yoga.  Runner’s Yoga, despite the title, is great at teaching you how to begin with yoga.  It’s way good for those just starting out.

-  If you are having trouble choosing a yoga program, I would recommend looking at yoga forums or blogs for advice.  The people there will have some great advice to give you.

These suggestions will for sure get you started with yoga.  As you get better at yoga, you may want to go for stuff that’s more advanced and more difficult.  But for just starting out, I would make sure it’s challenging but not too advanced.  It’s all about finding what’s right for you.  Good luck!  Namaste

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About the Author:
Hey everyone!!!  I’m Keith!  I’m currently a university student at BYU.  I love sports, and trying out new fitness routines.  Especially yoga routines.  I hail from the great state of Idaho:)
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Yoga Routines for Beginners

For beginners to yoga, it is essential that you find a good yoga routine for you.  Yoga is all about you.  Find a routine that brings out the best you.  This can be difficult to find.  There are thousands of different yoga programs, workouts, and routines on the web, on DVD’s, CD’s, and in classes.  So, how do you find that perfect yoga routine or program for you?  Here are some suggestions:

-       First, assess your needs.  Do you want a vigorous, challenging workout?  Or do you want something a bit more relaxing?  It will depend from person to person what your needs are.  For example, if your pre-natal, you may want something that is more gentle and focuses more on the breathing aspect of yoga such as kundalini yoga.

-       Second, choose a style that meets your needs.  Ashtanga or power yoga is pretty vigorous and challenging for those who want a little more muscle tone.  Hatha Yoga is more gentle than ashtanga as is kundalini.  Another good syle to look into would be Bikram yoga.

-       Find a DVD, CD, or class that teaches that style of yoga.  Make sure that, whatever program you choose, you feel comfortable and that the instruction provided is comprehensive enough for you to get the most out of it.

-       Have fun!  Yoga is great because it really is just about being the best you!

Hopefully these suggestions help you find what you’re looking for in a yoga class or routine.  I’ve been doing Yoga for some time now, and I’ve loved it!  These suggestions will help you find something good for you.  One program that I would recommend looking into is Runner’s Yoga as it teaches you how to become your own yoga instructor.

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About the Author:
Hey everyone!!!  I’m Keith!  I’m currently a university student at BYU.  I love sports, and trying out new fitness routines.  Especially yoga routines.  I hail from the great state of Idaho:)
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How to Do Paschimottanasana

The Sanskrit word ‘Paschimottanasana’ is made of three words: ‘Paschima’, ‘tana’ and ‘Asana’. The meaning of ‘Paschima’ is ‘posterior’ and ‘tana’ means stretch. It is named so because while doing this pose we stretch our back or the posterior part of the body.

How to Do Paschimottanasana

First of all you are to sit on your Yoga Net or on the floor.
Then stretch your legs forward on the floor and arrange your torso and head in the straight line upward.
The pelvis should make right angel to you legs.
Once your legs are stretched fully, hold your big toes with index fingers. You should make hooks of your fingers.
If you feel pain in doing so you can lift your legs upward and then catch hold of the toes as shown above. Then slowly try to push your legs downward so as they fully touch your yoga mat.
Alternatively you can keep your palms holding your whole paws.
After the toes are in your fingers, try bending your hips forward, slowly and not causing any pain. If your feel pain, take rest and try it later. No yoga teacher would insist that you should do over stretching of any muscle.
Finally get your torso parallel to your legs. This will make your body looking folded from your back.
It would be better if your head is touching your knees.
You can remain in this posture as long as you can. But avoid remaining for long time in the beginning.

Benefits of Doing Paschimottanasana

This posture is relatively easy to do. By taking a little care about your back muscle, you can do it without much trouble.
This is one type of forward bend postures of yoga. It would provide a comprehensive exercise to the abdominal and pelvic muscles.
It also stretches kidney and upperside of the back.
You can feel very much relaxed after doing this asana, as it would provide good exercise to you back and leg muscles.
The muscles of hands would also get a good stretch.
Those who complain about having pain in their back, they can feel better after doing this pose regularly for one week.
Yoga teachers advise this pose to those who want to shed their extra pounds of fat.
After doing Paschimottanasana for two weeks, you might find your tummy lighter and the belly proceeding inside.
Those persons who are having larger belly should do this posture after consulting a physician. Preferably they should do this pose in the presence of a trained teacher.

For reading similar articles about yoga postures with images, visit the following links.

FORWARD BEND YOGA POSTURES

POSTURES FOR HIP JOINTS

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About the Author:
I write SHORT STORIES and articles ABOUT PAINTING.
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