Yoga Cat Cow Pose – Women’s Fitness

Yoga Cat Cow Pose – part of the women’s fitness video series by GeoBeats. This is Maryam and this is Cat and Cow Pose. You’re going to start in a table top position with your hands underneath your shoulders and your knees hip with apart. Your neutral spine drawing the abdominals in. As you exhale, draw the navel in, rounding through the back, tucking the hips underneath you. Chin draws in towards your chest. As you inhale, allow the belly to sink towards the floor, lifting the hips up towards the sky. Opening the chest. And again, exhale, drawing the navel in, tucking the hips underneath you, drawing the chin down towards your chest. And again inhaling, allowing the hips to lift. On your last breath, press the hips back and come back to a seated position.

Yoga Upward Facing Dog Pose – Women’s Fitness

Yoga Upward Facing Dog Pose – part of the women’s fitness video series by GeoBeats. This is Maryam and this is Upward Facing Dog. To get into Upward Facing Dog, we’re going to start in a plank position, placing the hands underneath the shoulders, straightening the legs out. As you exhale, tucking the elbows in right alongside your rib cage. You’re going to lower the chest two inches above the floor. Rolling onto the tops of your feet, you’re going to lift the chest up, keeping the knees and hips lifted off the floor. Allow the belly to sink. As you exhale, coming back in to plank position, going through chaturanga, press yourself up. Lower the knees down and sit up.

How to Do Yoga Forearm Stand Pose – part of the women’s fitness video series by GeoBeats. Hi, I’m Colleen, this is Brenna. We’re at Bend Yoga Studio and today we’re going to show you Pincha Mayurasana or Forearm Stand. Beginning on kneeling, Brenna’s going to bring her finger tips down to the floor and then she’s slowly going to lower her elbows to the ground as well. Her forearms are parallel to one another, and her elbows are shoulder width apart. She’ll gently place her palms down on to the floor. And keeping her inner wrist tapped down, she’ll broaden her shoulders wide softening the heart down to the floor. From there Brenna will take a nice deep breath into her kidneys, activating her belly strength. As she’s ready keeping her gaze at her finger tips, she’ll curl her toes under and lift her hips up to the sky. Taking a full breath in and a full breath out. From there Brenna will step one foot in towards her face and lift the other foot up to the sky. As she’s ready she’ll take a little jump with her legs and allow her heels to come to the wall. Very Perfect. Keeping her collar bones broadening and her hearty softening, she’ll draw her tail bone up to the ceiling and as she’s ready she’ll draw her heels away from the wall. Very good. Trusting the strength of her forearms, she’ll reach her heels up to the ceiling extending her legs actively out of her hips.

Benefits of Yoga – Women’s Fitness

Benefits of Yoga – part of the women’s fitness video series by GeoBeats. Benefits of Yoga Hi, I am Kelly with Karuna Yoga. Yoga is wonderful for everyone and you don’t have to worry that you are a beginner, because you just take things at your own pace. So here are some of the benefits. Some real basic practical benefits of Yoga. Your nervous system is stabilized, it’s a strengthen nervous system. So, you don’t feel so scattered, you don’t feel ungrounded, you don’t feel like a nervous wreck. Also Yoga helps with the glandular balance, and what that means is the chemical balance in the body. So in particular have these glands, these higher structures in our brain and they are sending commands through the body. So, if we can have more chemical balance then we feel more at ease and then the body systems are working more in harmony with each other. So, Yoga helps us to feel grounded and overall sense of well being and plus you know the body tones and you have a balance of energy and more balance in your life. Typically yoga classes you see them on schedules is like an hour and a half or something, but if you could just be continuous and take a little bit of time each day tha’ts when you are going to see the benefits. So, literally 10 minutes or 20 minutes. Its like brushing the teeth, we don’t think about not taking care of the teeth, we do this. So we have got just get into the habit of taking the little bit of time each day. And then you would see the difference.

Yoga – Side Plank Intermediate – Women’s Fitness

Yoga – Side Plank Intermediate – part of the women’s fitness video series by GeoBeats. Today I am going to show you an intermediate variation of the side plank pose. This pose helps to strengthen the arms and the upper back, and also is excellent for the strength of the center of the body. So, start by coming into plank pose first. Hands directly under the shoulders, legs straight back on the balls of the feet. Nice and firm, body in one straight line. From there, roll onto the edge of your right foot, stack the feet and lift the left arm all the way up toward the ceiling, and turn the face up to look at your left thumb. Remain there for five breaths or so, and then return back to the plank position. You may go to the other side or come down and rest and then practice on the other side.

Yoga – Triangle Variation – Women’s Fitness

Yoga – Triangle Variation – part of the women’s fitness video series by GeoBeats. Today I am going to show you the triangle pose: trikonasana. So, start at a standing position at the center of the mat, and step the legs out to about three and a half to four feet apart. Outstretch the arms in line with the shoulders. Turn the right foot to the right, and also the left foot a little bit, pushing in to the outer edge of the left foot. Shift the hips all the way to the left, and reach down, either toward your leg, or toward the floor. The left arm stretching up. Turn the head to gaze up toward the left thumb. Remain there for five breaths, and then return back to the side position, and go to the other side. So this posture benefits the legs, so the legs get a good stretch, also the side of the body and the spine. It helps to promote grace and steadiness.