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This week’s pose: Belly Crunch and Half Boat
What you’re toning: rectus abdominis and transverse abdominis
How-to: Lie down and cross your right ankle over your left knee. Wrap your hands behind the left knee and pull it toward your chest for thread the needle (a.k.a reclining pigeon pose). Place your hands behind your head, elbows pointing away from each other.
Keeping your right ankle over your left knee, extend your left leg. Contract your abs as your draw your upper body and left leg slightly off the ground towards the left. Your left elbow will drop towards the floor. Switch sides, twisting your torso to the right and keeping legs the same. Go back and forth between left and right sides before switching the cross of your legs and repeating.
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This week’s pose: Bridge Pose
What you’re toning: glutes and back
How-to: Lie flat, heels hip-width apart, knees over ankles, arms alongside your body on the floor. Raise your pelvis up as you draw your tailbone toward your heels and your inner thighs toward each other. Press arms into the floor to lift spine up, leaving your shoulders, heads and feet in contact with the floor.
Lift your right foot off floor with the knee bent, drawing it toward your face. Straighten the right leg in the air. With the right foot, draw small circles clockwise and counter-clockwise. Replace your right foot next to your left one. Release your spine lowering one vertebra at time. Repeat with the other leg.
The holidays are here! And what better way to celebrate this season than to share your holiday cheer with those who are less fortunate than you? It’s so easy to forget about all the people in the world who don’t get to have a great Thanksgiving and Christmas when you are so absorbed in your own holiday fun, but there are so many things that you can do to make less fortunate people’s holidays just a little bit better.
Take the time to volunteer at a local soup kitchen or homeless shelter. You might not want to step out of your comfort zone, but theses people need some love too! Even if it doesn’t seem like it, they really appreciate the help. Hearing other people’s thank you’s for the things you do for them are really rewarding, not to mention there is no better way to see how fortunate you are, than by helping others. It will get you to truly appreciate what you have this holiday season.
Have clothes you haven’t wore in years? Cans in your cupboard that will never go to use? Well share the love! It’s so easy to donate your unused clothes to a clothing drive, or to donate cans. It doesn’t seem like much, but every piece of clothing and every can will make someone’s holidays that much better. After all, what’s Thanksgiving without cranberry sauce and stuffing? Help a family have a better holiday with a couple extras.
3. Give Blood
There are so many blood drives going on around the holidays because unfortunately, it is the time of year when most accidents happen. Giving blood can possibly help someone keep their life when they could have lost it. It seems strange to give away a part of yourself sometimes, but giving blood is one of those things that your body will replenish, no big deal! If you have a rare blood type, it is even more important for you to donate! Giving blood is good for you too…it’s like an oil change for your body!
4. Adopt a Family
Get together with a group of you friends and adopt a family for Christmas. These kinds of programs are structured through local churches and organizations where groups of people can get together to buy presents for families that can’t buy them themselves. You get to receive lists of children’s and parent’s wants and needs and go Christmas shopping for them. Who doesn’t love to go Christmas shopping? Now you get to go shopping for a good cause and make someone’s Christmas a little bit happier!
Now go spread that holiday cheer!
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This week’s pose: Boat Pose
What you’re toning: rectus abdominis and obliques
How-to: Lie on your back with your knees bent and feet on the floor. Pressing your belly to the floor, lift your head, chest, shoulders and arms as you extend your legs. Press the inner edges of your feet together, spread your toes, and draw the outer edges of your feet back, to stabilize your legs. Raise your left arm overhead, while twisting your torso to the left. Reach across your body to the left with your right arm.
Then untwist to the center and twist to the right, raising your right arm and reaching your left arm to the right. Return to center, and then bend the knees with feet on the floor, and relax back unwinding the spine one vertebra at a time.