4 Ways to Use Yoga Blocks to Improve Flexibility


1. Forward fold – for forward fold, we’re working on our hamstring flexibility, so placing a yoga block on the legs (any which way works for you is fine – it can be vertical or horizontal) may help. Rest your head on the block and with each exhale, visualize your stomach coming down toward your thighs. Try to stay here for 5 – 7 breaths (or more, if you can).


2. Head-to-Knee Pose – This is forward fold but with one leg bent, and it’s working on the hamstrings and the inner thigh and hips as well. So, same idea. Place the yoga block on the floor this time, any way that works for you, and rest the head. With each exhale, visualize your stomach coming toward toward your thighs, visualize the shoulders and hips even. Breathe fully here for 5 – 7 breaths or more.


3. Lizard pose – Lizard pose is hip opener can be super tough for people with tight hips and a block sort of raises the floor so you can spend some time here without wanting to scream (or is that just me?!). Anyway, place the block any way that works for you, and bring the forearms down to the block. With each exhale, visualize any tension you’re feeling totally released. Breathe 5 – 7 breaths or longer.


4. Wide leg forward fold – This is a good one for the hamstrings, too. Bring your head down and rest here, breathing into the backs of the legs. Visualize the hip joints in line with the ankles and hold here for 5 – 7 breaths or more.

(The original article link: http://yogabycandace.com/blog/yoga-block-for-flexibility)

Moon Salutation Sequence


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1. Start with mountain pose, lift your arms overhead and move to Half Moon (standing side bend) to the right and the left.

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2. Step feet wide and lower into Goddess pose (Deviasana).

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3. Triangle pose (Trikonasana) on the right.

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4.Drop the left hand and square the hips forward for Pyramid pose (parsvottanasana) on the right.

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5.Drop the left knee for a low lunge pose (anajaneyasana). Lift the arms for a back bend.

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6.Drop the arms and turn the toes to your left. Side lunge with the right knee bent.

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7.Unbend the right knee and walk the feet together.

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8.Sink the hips back into a squat.

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9.Lift out of the squat and step the feet wide.

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10.Bend into a side lunge, left knee bent.

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11.Turn the toes to the left and lower the right knee for low lunge pose (anjaneyasana) on the left. Lift the arms for a back-bend.

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12.Plant your hand and straighten both legs for Intense Side Stretch pose (parsvottanasana).

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13.Lift the right arm and turn the heart to the ceiling for triangle.

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14.Lift the torso, bring the feet parallel, and sink into goddess.

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15.Stand and step the feet together. Lift the arms overhead for Half Moon (standing side bend) to the right and the left.

The Significance of Moon Salutation

The magical energy of the moon has long been studied and pondered in ancient yogic philosophy. But perhaps you’ve never realized just how much the moon can affect your day-to-day life!

As the moon cycles affect the ocean’s tides, we too experience shifts in the water that makes up 75% of our bodies as the moon shifts in its phases. This can even cause women’s menstrual cycles to synchronize with the full moon.

While the sun is considered to have masculine-yang energy, the moon has feminine-yin energy. Therefore, the moon is connected to our emotions, our feminine qualities, and our receptive nature.


Depending on where the moon is in its phases, you will feel different energies within you. During the new moon (or dark moon), it is a wonderful time to set new intentions and plant the seeds for what you’d like to create in life.  For example, you could start a new exercise program on Daily Yoga App during the new moon.  As the light of the moon waxes (or increases), the energy of your intention will slowly build and grow.  At the time of the full moon, we then feel the energy of letting go and shedding layers.

This is a wonderful time to quit old behaviors or patterns, let go of worries, and release whatever is no longer serving you. This would be a great time to quit eating sugar, leave a relationship or job, or end anything else that is holding you back from being your absolute best self. As the light of the moon wanes (or decreases), these things you have let go of during the full moon will slowly dissolve away, creating space to set new intentions during the next new moon.


For a full moon meditation, you can imagine that you are lying on a cloud in the night sky, gazing up at the full moon. You feel light as a feather, calm, and relaxed. The stars are glittering across the sky and the atmosphere is so quiet and peaceful. As you relax your body onto the cloud, you can imagine the glow of the full moon illuminating your body with its beautiful energy. This full moon light helps you release anything that no longer serves you- any worries, any fears, any obstacles, any limiting beliefs. Breathe and allow the full moon to fill your body with its healing energy.

You may have heard of a sun salutation, which is a very common yoga warm-up where we build heat in the body and “salute the sun.”  This warm up is nice to do in the morning as the sun rises (but can be done any time you want to feel active and energized). Sun salutations are performed in a forward-backward motion.


A moon salutation is less common, but is a wonderful practice to try during the full moon or new moon. It is more cooling, calming, and yin than the sun salutation. You can practice it in the evening or whenever you want to feel more relaxed and peaceful. Instead of moving forward and backward, the moon salutation is performed side to side, just like the circular phases of the moon.

15 Programs Guide Tour – Part One

Many of you guys have a problem choosing the right program after 12 Beginner Tour, and step out of your yoga practice routines once you failed to find the proper program to stick on. Today I’m gonna take you on a tour guide of our 15 programs and help to figure out a 1 to 15 schedule for your practice.

1. 12 Day Beginner Tour – Beginner


This is a well-arranged 12 day beginner plan. It serves as the best guide to take one step closer to yoga, including the most fundamental elements. Through this boot camp you will get to know: basic yoga breath method, basic yoga postures and coordination breath between your motion. Try this out if you’re fresh new to yoga, and wanna work on the basic postures. And remember to go easy with yourself.

2. Fatigue Eraser – Beginner


Fatigue Eraser plan is also a beginner plan, specially designed to relieve fatigue and refresh energy in a health way. This plan will grant you total relief within only 15 to 20 minutes of yoga practice, aimed at relaxing the whole body and relieving the nervous joints. This might be your best choice after a long day’s work.

3. A Week’s Good Night – Beginner


Trouble sleeping can be a big issue nowadays. A Week’s Good Night Sleep Plan is designed to end your sleep struggles. This plan emphasizes particularly on your sleeping time and quality with calming poses to help you drift off to dreamland with ease. One session a night keeps your sleep pills away ;)

4. Yoga During Menstruation – Beginner


Many yogis find themselves lack of motivation or discomfort during moon cycle. The most important thing we learned from yoga is to listen to your body, if you’re not feeling comfortable, try out our meditation programs seated or lied down. This plan is for those who keeps practicing during their moon days with moderate, relaxing and healing and full of calmness. Inversion and everything that puts excessive pressure on the abs region should be avoided.

5. Slim Chance with Hatha – Beginner


If you’ve finished the 4 plans above, and get a general idea of how yoga breath and poses work, then you could make one step further to this Hatha plan. Hatha would be the best place to start since it contains most asana performing for yoga types like Vinyasa, Power iyengar, ashtanga, etc. We can say that any asana practice is a hatha practice. Slow moves gives you a chance to really get into the poses and lays the foundation for your further practice.

6. 5-Day Detox Plan – Beginner 


As we all know, our skin and body renew and regenerate itself naturally every few weeks, replacing older cells with vital fresh new ones. Thus detoxes, cleanses become very important. The purpose of this detox plan is to take the load off the organ that detoxify the body meanwhile supporting and improving its performance. If you want to fast track your health, give your body a break, follow this healthy and do-able 5-day program and then move to the next, becoming your healthiest, most authentic self.

7. 5-Day Arms Toning Plan – Beginner


From the name you can tell this plan focuses on toning your arms, accompanied with the emphasis on your shoulders and upper back. Aiming to give you an elegant shoulder line and a gorgeous back shape. I myself love this plan very much and it is my secret for braces skirt. You can keep a twice routine with this plan to see the outcome.

8. Body Building in Yogalates – Beginner


Now you’ve finished 19 Day Hatha plan and built some strength with your arms, it’s time move to the first level of flexibility. Yogalates combines the focus on flexibility and balance from yoga with an emphasis on deeper muscle work and core power training from pilates. This program introduces yogalates into its smart session arrangement , absorbs the most beneficial features from yoga and pilates to help build a better figure and improve your health status. Get ready to sweat joyfully. And buckle up, the following plans can be really intense and fun. ;)

Mindset On Losing Weight by Gia George


We all know that diet and exercise are very important to weight loss and health, but I want to remind you that mindset actually comes first. The mindset you need to develop in order to lose weight is that of completely loving and accepting yourself. I know this seems a little counter-intuitive because most of us who are trying to lose weight are in the habit of feeling bad about our bodies and punishing them with strict diets, excessive exercise, and negative thoughts.

But it’s time to stop that pattern once and for all. No longer should you hate your body, starve yourself, push yourself too hard, and ultimately collapse back into unhealthy eating and self-loathing. The time is NOW to start loving and listening to your body.

All healthy behaviors start from a place a self-love, and once we commit to completely loving ourselves, we create weight loss that lasts!  No more swinging back and forth between gaining and losing weight. Loving your body creates life long change and stability.


So how do we develop a self-loving mindset?

First of all, we need to become aware of our thoughts and silence the voice of the inner critic (the voice in your head that says you are too fat, not good enough, not beautiful enough). Start to listen to your thoughts and cut out any negative thinking patterns.

Secondly, replace those self-critical thoughts with words of kindness and love toward yourself. Be proud of yourself for trying your best to lose weight; celebrate those things that you love about your body; appreciate your health and your life.

*If you want to get really good at replacing a negative mindset with a loving, happy one, check out the Journey to a Loving Heart meditation program on Daily Yoga App! You’ll learn all the skills you need in order to shift your mindset and feel love within you.*


Finally, we must develop a deep self-awareness by getting in touch with our bodies and listening in. The path to true health and wellness is through the guidance of the body. The body always knows what it really needs in order to be well- what foods to eat, what exercise to do, when and how much to rest. We just aren’t used to listening to this wisdom from the body!  We typically use our minds to choose behaviors that we think are what we need, but they often go against what the body needs. (Example:  you push yourself to exercise when your body really needs rest, and so you get sick with a cold. Or your body is craving meat because you need more protein in your diet, but you force yourself to eat salad instead).

The wisdom of the body is vast and extensive… we just need to learn how to trust it. Listening deeply to the body’s needs will help us develop a loving, trusting relationship between mind and body. The body trusts that the mind will nurture it and care for it, and the mind trusts that the body will lose weight and stay healthy. This positive relationship between mind and body is the sweet spot for wellness & happiness!


In order to practice this deep self-awareness, you can try a meditation where you listen closely to what the body is telling you. Start by sitting or lying down comfortably. Close your eyes and feel the room around you. Feel the ground beneath you and the air touching your skin.

Then feel your whole body: your feet and legs, your hips and back, your belly and chest, your neck and head, your face and your breath.

Listen closely to what your belly is saying:  are you hungry right now?  Are you already full? Are you satisfied?  If you are feeling hungry, what are you hungry for?  Quiet your judgements and assumptions, and listen closely to the guidance of the body.

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Then listen to your heart:  what does the heart need? Does it need more self-love and acceptance? More compassion and patience?

Finally, listen to your mind and the quality of your thoughts. Does your mind know the truth of your body and your heart? Could you come into more alignment with your mind, body, and heart?  Start to really trust the wisdom of your body and silence the voice of your inner critic.

To practice this mind-body connection and start working on your fitness and health, check out Journey to a Loving Heart meditation program and Let It Melt yoga program on Daily Yoga App!  They will kickstart your journey to weight loss and wellness.

10 Reasons You Should Date A Yoga Girl


1. She is bendy.

Let’s face it, girls who get their stretch on every day are incredibly flexible. This quality comes in handy for things like oh, I don’t know, picking something up when it drops? Reaching an itch in the middle of her back? And maybe a few other things too, if you’re into that kind of thing.

2. She isn’t afraid to be different.

She is used to saying no to “drunching” (drunk lunch) on a Sunday afternoon or hitting the bars until 4 a.m. on Saturday because that might mean missing out on her favorite yoga class or being too hung over to enjoy it. She doesn’t have FOMO (fear of missing out) problems and is fully OK with a night in with her pajamas, a good book and a bowl of (vegan) ice cream.

3. She won’t become obsessed with you.

She knows the importance of balance, and she has too many passions and interests to spend all of her time texting you asking what you’ve been up to every few hours. She cares about you, and she is excited to hear about your day, but she isn’t thinking about you all the time. Girl’s got her own thoughts to worry about!


4. She is spontaneous.

She’s the kind of girl who sneaks out of work early to do something that makes her happy if the thought pops into her mind. She will drop her plans to go on a yoga retreat or fly to Costa Rica for the weekend if she gets excited about it. She understands that happiness comes first, and she will never let stress, work, or social obligations get in the way of that.

5. She loves food.

A yogi understands the true meaning of “strong not skinny” and isn’t afraid to dig into some grub in front of her man. Yes, she may be the green juice-lovin’, raw veggie-eatin’ type (or maybe she’s not!) but Lord knows she will be ravenously hungry after that power vinyasa sesh.

6. She knows she isn’t perfect, and she doesn’t care.

The girl who is addicted to yoga knows that nothing is perfect, and she has learned to hold people, and herself, to a realistic standard. She values her life and what she has rather than worrying about things she does not have. She doesn’t deal with people who don’t make her happy, and if there is something she is unhappy about with herself she works on it. Yoga girls are confident in their bodies and their relationships.

7. It isn’t hard to make her smile.

All you need to say is, “Sure, I’ll try that yoga class with you,” or “I tried that pose you showed me to stretch out my shoulders,” and she will basically leap with joy. That’s not to say that her wants are simple, because they’re certainly not (remember #5? She will never settle!), but putting an effort into her interests will mean the world to her. Plus, if you catch her while she’s still floating on her yoga high, pretty much anything sweet you say or do will make her smile.

8. She is independent.

She has learned that in order to be at peace, she must have a loving relationship with herself first. She knows that happiness comes from within, and she’s cool with being her own best friend. She enjoys spending time by herself, and won’t give you shit for trying to have some bro time.

9. She is one with her emotions.

She deals with her emotions on a daily basis in a healthy way. She has experienced the emotional shit that comes up in pigeon pose, or any extended hip opener for that matter, and she has let her emotions flow through her so they won’t come out and bite you in the ass later on.

10. She lives in the moment.

“Yoga teaches us to live in the present moment. The only place where life exists.”


(The original article link: http://www.theyogablog.com/24-reasons-date-yoga-girl/)

5 Poses For Seriously Sculpted Arms

You don’t have to spend hours at the gym pumping iron to get those lean, sculpted arms we all dream about. Many people are surprised to learn that yoga can be an excellent exercise to tone the arms and shoulders. Certain yoga poses require you to hold the burden of your own body weight, leaving you with some serious guns.

1. Downward Dog


Begin on your hands and knees with your fingers spread out wide. Press firmly through your palms and knuckles, tuck your toes under and lift your knees off the ground to straighten your legs. Press the floor away from you as you lift your hips upward while drawing your ribs in.

2. Plank


From downward dog, shift forward making sure your wrists are directly underneath your shoulders. Keep your gaze lifted about 6 inches in front of your fingertips, elongating the neck. Suck your belly button in toward your spine to activate your core.

3. Chaturanga


Keeping your elbows directly over wrists, slowly lower your body down to hover a few inches above the ground. Keep your back flat and don’t let your chest drop or sag. Your elbows should be hugged along your ribcage at a 90-degree angle.

4. Upward Facing Dog


From Chaturanga, keep your gaze forward and lift strongly from the core. Move your body forward while pressing into your hands to straighten your arms. Keep your chest lifted and thighs off the ground.

5. Dolphin


Come back into a plank pose, then lower down to your forearms, making sure they are parallel to one another and shoulder width apart. Slowly begin to step your feet in toward your face, continuing like you would to downward dog. Lengthen your tailbone away from your pelvis and continue to press your forearms actively into the ground.

(The original article link: http://www.youbeauty.com/fitness/yoga-poses-strong-arms)

5 Yoga Poses for Flat Abs

1. Plank


Your arms should be shoulder-width apart and directly below your shoulders.

Focus on tightening the core muscles while you’re in this position, and make sure your butt stays in line with the body and doesn’t drop down or raise up below your body line.

Hold for 30 seconds. Work towards holding this position for up to 2 minutes.

2. Boat Pose


The is one of the key yoga poses for flat abs, so don’t miss it…

Begin by sitting firmly on the mat with your legs out in front of you and your hands just slightly behind your hips.

Slowly raise your legs up to a 45 degree angle using your arms to help you balance.

Once you feel balanced and steady enough, slowly raise your arms to the outside of the knees.  Bend your knees slightly if you are not yet flexible enough to fully straighten them.

Hold for 30 seconds. Work towards holding this position for a full minute.

3. Warrior III


Begin with your feet placed firmly on the mat and your arms reaching towards the sky. Slowly lean forward, keeping your arms raised and raising one leg at the same time.

This pose requires a lot of concentration, strength, and balance.

Rather than focusing on trying to keep your leg balanced and steady, focus more on your core and using the core to keep your body align and balanced. Draw strength from the core, not the legs.

4. Superman Pose


Lie face down on the mat with your arms out in front of you. Slowly lift your arms and legs up at the time, as high as you can comfortably reach and hold the position as long as possible.

Focus on using your core to hold the position rather than your arms and legs.

5. Revolved Chair Pose


Begin in chair pose, which is a slightly seated position with your legs together, your back slightly leaning forward, and your arms reaching straight outward in line with your head.

Slowly reach your right arm down to outside of the left foot, and reach your left arm straight upward.

Hold for 30 seconds. Repeat and hold for 30 seconds on the other side.


(The original article link: http://avocadu.com/yoga-for-flat-abs/)

5 Energizing Poses You Can Do in Bed

1. Wide-Legged Child Pose


From a kneeling position, lower your bottom down and between your feet. Then extend your torso and arms out in front of you between your thighs. Allow your forehead to rest on the bed. Breathe and hold the pose for 30 seconds to a minute.

2. Cat Pose to Cow Pose


Start with your hands and knees on the bed, and make sure your wrists are in line with your shoulders and your knees are under your hips. Inhale, then exhale as you gently round your spine up into Cat while keeping your abdominals engaged and allowing your chin to drop to your chest. Inhale, and then exhale into Cow by arching your back, lifting your head up and letting your belly relax. Flow back up into Cat and repeat, warming up your spine.

3. Seated Forward Fold


From a seated position, extend your legs in front of you and flex your feet. Lift your arms up and then reach for your feet or ankles, making sure to remove any curvature from your spine. Breathe and continue to bend forward, maintaining relaxed shoulders and a flat back. Hold for 30 seconds to a minute.

4. Supine Spinal Twist


Lying on your back, bring your right knee into your chest and gently lower it over the left side of your body. Draw your right arm (and your gaze) out to your right side and place your left hand on your right knee. Hold for five to 10 breaths and then repeat on the opposite side.

5. Fish Pose


Begin lying on your back with your legs together and your arms close to your body. Bend your elbows in and lift your palms up to the sky with your fingers pointing up. Exhale, push into your elbows, lift your chest to the sky and place the crown of your head down onto the ground. Keep your legs active, and squeeze your shoulder blades on your exhalations. Continue to breathe, expanding your chest, for 30 seconds.

(The original article link: http://www.livestrong.com/article/1011650-8-energizing-yoga-moves-can-bed/)

10 Signs You are a Yogi


1. Your laundry each week is mostly yoga pants. However, unlike many college girls and freelance writers, they are there because you actually do yoga, not just because they are more comfortable than any other pants on the planet.

2. You catch yourself standing in tree pose while waiting in line at the bank. Or the grocery store, or the coffee shop, or while watching TV . . . basically, you are slowly morphing into a flamingo.

3. “Happy hour” for you means an hour spent on your mat. An added bonus over the traditional happy hour is that yoga can lead to endorphins and improved physical health rather than an expensive bar tab and regret.


4. You begin an inordinate number of sentences with, “My yoga instructor says . . .” Yoga instructors seem to have a knack for introducing a class theme at the exact point in your life that you need it. Have you been thinking about decluttering and having a garage sale? Your instructor talks about detachment. Feeling stressed and spread too thin? Your instructor talks about the importance of meditation and refocusing on your priorities. They always know . . . which means they are probably wizards.

5. You have practiced lion breath in your car . . . and caught other motorists looking at you funny. But who cares–haters only hate when they have not done enough yoga.

6. Wearing shoes feels weird and constricting. Oppressive foot prisons is what they are.


7. “I’m holding a lot of stress in my body,” is a phrase you have started to say a lot. The best part is that you know exactly what poses you need to do to release that tension and get yourself back to center.

8. Your day has not truly started until you have done a sun salutation. Even if you wake up at noon.

9. When packing for a vacation, your yoga mat is the first item that goes in your suitcase. What else do you need other than (maybe) underwear and a toothbrush?

10. You feel happier, calmer, and as soon as you are done with a practice, you cannot wait to get back on your mat. Almost never would you hear someone say they regret spending time doing yoga. You might, however, hear someone regret eating cheesy poofs and watching reality TV when they could have done yoga.


(The original article link: http://www.42yogis.com/yoga/item/how-to-keep-a-yoga-journal)