Baby Om: Yoga for Mothers and Babies

Krysta strikes again with another awesome review for postnatal yoga! This is for a book, that is actually quite "user friendly". I liked it enough that I got myself one for when I have a little baby of my own.

 

"This is for the overall book but specifically for the 0-3mo routine since I haven't done the later ones yet.

I love this book. Rarely is a book able to describe yoga poses without being confusing or vague about the technique, which is why I tend to stick to DVDs. I feel like the authors do a great job with this and the included photos and sketches are helpful to reinforce the poses. I also like the concise way information is organized for the poses. There will be a photo, instructions for the pose, helpful tips on technique or problems you might need variations for, how the baby can be involved and cool facts about the benefits of the pose. The 0-3 month routine is just the right amount of stretching and mild strengthening poses to leave you energized for the day but not overwork the muscles that are still healing from pregnancy and childbirth. Baby will enjoy the changing poses and interacting with you as you move through the asanas. It is hard to describe, but everything about the approach and the way the authors give instructions is very encouraging and empowering. I feel ok with where I am and at peace with whatever progress I make that day. I highly recommend this book. One thing that would be helpful though is to thoroughly familiarize yourself with the routine or make a summary of the poses so you don't have to worry about looking at the book and turning pages while you are doing the routine."

Thanks again, Krysta!

If you are interested in finding a copy of this book, you might start looking on Amazon.com.

You might also enjoy the Baby Om website.

Happy Training! à bientôt!

Element: Postnatal Yoga Routine

In order to get a more accurate review on the Element Postnatal yoga routine I asked my sister (who now has an adorable baby) to try it out after waiting at least 6 weeks after birth. Below you can see her thoughts, as well as a link to Amazon.com where you can purchase the DVD if you are interested. This DVD also includes a prenatal routine which has also been reviewed on my blog.

"The pace is good and the instructor's voice is soothing and informative.

The routine is a little punishing to start with after months of no/low-activity; I was shaking by the end. The routine is also a little long at 36 minutes; I had to skip the ending shavasana because the baby woke up. A 20-minute routine would have been preferable, though the length probably isn't an issue for most people. I noticed that the narration was opposite from the demonstration sometimes - ie, the narration would say to step your right foot back but the visual demonstration showed the left foot back instead. I don't know if they were going for a mirror-effect, but it put me off a few times. Just a little thing, but it bothered my OCD mind. Overall a good routine that will build strength over time. However, I might opt for something gentler until my muscles get back into the swing of things."

Thank you Krysta for your thoughts on this workout!

If you are interested in purchasing this DVD you can start by looking on Amazon.com here.

Happy Training! à bientôt!

MTV: Power Yoga with Kristin McGee

I hope everyone has had a good day! I know that I'm having a hard time focusing on my homework so this post was a nice outlet while awaiting the final votes for the Presidential Election. I actually saw this DVD while looking for some Pilates for my back, and was interested in seeing what MTV has produced. Unlike traditional yoga, this yoga is done to the music of Blue Six, which is like a pulsing mild techno or house style music. Kristin McGee takes you though a routine focusing on gaining flexibility mostly through dynamic stretching with some static stretching. 

Filmed in Arizona, I think at a Hilton hotel or resort, the scenery is lovely with rolling hills (or short mountains) in the background, and a beautiful stone patio. While I was doing research for a paper I turned in yesterday I decided to look into where Power yoga came from. In summary it is a popularized form of yoga that draws mostly from Ashtanga and Vinyasa yoga methodologies. Power yoga, however, has the flexibility of being a different style per instructor, and customizable routines. This is often the yoga that you will see in gyms or conditioning programs. I was pleased to find out that Bryan Kest (one of my favorite Power yoga DVDs is his) is one of the "founders" of Power yoga. If you want to read more about where Power yoga came from click here for a good place to start looking.

This is a great program for flexibility that begins with a chest and shoulder opener. The routine starts moving right away and the instructor talks you through every movement like, "exhale, press to downward dog". The instructor demonstrates the routine along with three others all facing a different direction, and one of which is a man (proving to the world that yoga is for both genders). I like that you get to warm up before stretching your spine to the side or moving into the spine-twisting poses. 

I really like the transitions and postures that the instructor has chosen. They really focus on warming the entire body, increasing flexibility and building strength at the same time. After the spine-twists there are a series of balancing poses that then move into seated stretching poses. The routine finishes with corpse pose, and a comfortable cross-legged position.

Something I didn't know about this DVD is that there are a few minutes of ab-work pilates tagged onto the end of the yoga routine. This is awesome, it is like the cherry on a cupcake! Creating a core awareness and stability for the rest of the day!

I would recommend this DVD to any level of home yogi, although the level it is taught at is probably an Intermediate/advanced. If you have basic yoga experience or knowledge of some of the basic terminology and poses you will be able to work at it and perfect the routine. Kristin advises using the DVD about 3x a week or more to see results. I would have to agree with this.

If you are interested in purchasing this DVD on Amazon click here.

Happy Training! à bientôt!

POWER YOGA: for Every Body

I was happy with the Flow Yoga for Strength & Flexibility also released by Body Wisdom Media, so I thought that I would try this one out. Especially since I enjoy Power Yoga!

The routines are demonstrated by the individual picture on the cover. The cinematography makes me think that it was filmed less recently than the Flow Yoga for Strength & Flexibility DVD. And while the cover is badly photoshopped, I think it is interpretive and trying to say something like, "this is how you will feel after using this DVD in the morning."

This DVD is split up into three different categories, Beginning, Intermediate and Challenging routines. Because each category has so much content I have only completed one from each section thus far and I will come back later and update it as I complete more of them. My hope is that it will prove to be a good DVD for any level!

Here is what you will find on this DVD:

Beginning Routines: (From what I can tell this is for true beginners and inflexible people who are just starting to explore yoga)

• Good Morning (20 min)-Begins with some stretches to help get the blood circulating. After you have completed the stretches you will move on to a highly modified sun salutation series. This includes the use of a chair and your mat. This would be a great routine for true beginners, those wanting to build flexibility (after some cardio, etc).
• Good Morning Extended (40 min)
• Invigorating Practice (40 min.)
• Strength & Balance (40 min)
• Balanced Energy (60 min)
• The Full Workout (80 min)
• Quieting Energy (35 min)
• Good Night (15 min)

Intermediate Routines: (for beginners with some experience)

• Good Morning (25 min)-The same first 11 minutes of the coordinating Beginning sequence with a lightly modified sun salutation. Good for beginners that are ready for the next level without the chair!
• Good Morning Extended (45 min)
• Invigorating Practice (50 min)
• Strength & Balance (50 min)
• Balanced Energy (65 min)
• The Full Workout (1 hr 40 min)
• Quieting Energy (40 min)
• Good Night (15 min)

Challenging Routines: (for the intermediate to advanced home yogi)

• Good Morning (40 min)-This one starts again with the same first 11 minutes used in all of the morning sequences. This is probably good because you don't want to do anything to crazy as your first routine in the morning. You continue into a longer and more advanced sun salutation that feels great in the morning!
• Good Morning Extended (65 min)
• Invigorating Practice (65 min)
• Strength & Balance (70 min)
• Balanced Energy (90 min)
• The Full Workout (2 hr)
• Quieting Energy (40 min)
• Good Night (15 min)

If you are interested in purchasing this DVD on Amazon see below:

Purchase Power Yoga on Amazon

Happy Training! à bientôt!

BIKRAM YOGA: Hot Yoga 26 Postures

This post is about my first experience with hot yoga, or Bikram Yoga. First, this is my experience, and it may not be what everyone else experiences. Second, I am no doctor and my personal opinions are expressed below.

For those of you not familiar with hot yoga, it is a different method of yoga that is done in both heat and humidity. You can see this link to wikipedia for more information on Bikram Yoga. The breathing techniques are different than for example ashtanga yoga or vinyasa yoga. The temperature is approx. 105* F and about 40% humidity. Because of the heat I would recommend wearing something light on top (or no shirts for men) and shorts. I wore my yoga/running tank with some yoga shorts. We also put a towel over our mat and had a water liter water bottle by our side during the entire thing. This is also a form of yoga that you do not want to wear sweats during! The throaty breathing done during ashtanga is in order to warm your body. In bikram you are warming the body from the outside and therefore we only used that breathing technique for maybe the first five minutes. The rest is done quietly and for the most part in and out through your nose.

At first I was a little concerned at whether or not I could make it through the class--I'm on the tale end of a nasty cold, and my lower back/upper leg on my right side has been giving me fits. However I didn't need a single cough drop, and it cleared my sinuses enough that I could participate in the correct breathing techniques for most of class. I did not feel any pain in my lower back or leg where it usually is very painful just walking around campus (again this is my experience and may not be the same for everyone). Even now that it has been almost two hours since the end of the class my back still feels better than it did before I went in.

Triangle Pose

I feel energized, ready to take on the day, and my mind is clear. I can focus now, and relax. I feel like it was good for stress relief, and even meditation (if you are familiar with the sequence). I was also talking with my yoga buddy, and we decided this must be a really good form of yoga for runners or dancers recovering from injuries because of the heat which loosens up your muscles.

A note on nutrition and hydration: I did feel nauseous the last 10-15 min. of class, and from what I understand that is normal to feel nauseous (differing degrees for everyone-one guy said he gets nauseous at the beginning of class). If you do feel nauseous the teachers seem to be understanding, and our instructor advised that you not move until the nausea goes away. If you are on a diet that restricts your nutrient intake (which I don't necessarily approve of) then I can imagine hot yoga being dangerous and possibly some passing out or worse. Make sure you eat a healthy balanced diet the day before. We went to the 6 AM class and some people can keep a light breakfast down and others can't, just be aware of what your body can handle and be healthy! Most of all stay hydrated!

We were totally going to take a picture doing a pose after the class just to document the moment and include in this post. However, we forgot. So my husband was kind enough to take a picture or two of the two poses that I felt I learned the most. One that I didn't get a picture of but was one of my favorites was Garudasana or eagle pose, which I have done before with one of the Tara Stiles routines. I like to refer to it as "pretzel pose." :)

Toe Stand Pose

Triangle Pose- Different from the ashtanga warrior series, you do not place the hand on the floor and you want a triangle of negative space between the side of the torso and the thigh. You only go until the elbow is lined up with the knee.

Padangustasana (toe stand pose)- It was definitely challenging! I'm going to have to work at this one since it is pretty new to my movement vocabulary.

If you are interested in how to prepare for a class click here to see what the Brick Canvas studio advises.

If you are interested in the studio that we attended see the link below:

Bikram Yoga at Brick Canvas

Bikram yoga studios are more difficult to find than other yoga studios, but if you look for one in your area hopefully there is one close by.

 Happy Training! à bientôt!

YOGA BEAUTY BODY: Kundalini Yoga with Ana Brett

Ana Brett and Ravi Singh's Kundalini yoga dvds are how I was first introduced to yoga. So of course I have a nostalgic spot for them. I am selective about what sequences I participate in, but that's just because of my own personal beliefs.

I would recommend this DVD for married women or mothers, especially seeking meditation and relaxation. Life can be overwhelming sometimes and when it is, this is a good DVD to use. Ana and Ravi talk you through each step and help you clear your mind and focus on positive things.

Using the matrix menu option I selected the following:

Breath Primer (5 min.)- a short exercise that introduces the different breathing styles used in the DVD and warms up your lungs. The music playing is relaxing and energizing at the same time!

Warm Ups (4 min.)- I quick warm up beginning with breath and then moving with the breath to warm up the legs.

Yoga Set Part 1 (19 min.)-Begins in child's pose. This is a workout that is more emotional and personal. Meditation is included between exercises. The specific breathing techniques are also important. But if you have to modify breath of fire (like me because I have a stuffy nose) then you can breath through your mouth. There is a variation on chair pose, bow pose, locust pose and a few others!

Yoga Set Part 2 (16 min.)-This is a continuation of the first part. You can either stop before this and continue to deep relaxation or you may complete this part and then continue to deep relaxation. I skip the last pose Sat Kriya more often than not. You may find that you want to as well, or that you want to try it.

Deep Relaxation (3 min.)- Consists of savasana or corpse pose and some deeply relaxing music.

If you are interested in purchasing this DVD on Amazon see the link below:
Purchase Yoga Beauty Body

Happy Training! à bientôt! 

CORE STRENGTH VINYASA YOGA: Total Body Sculpt with Sadie Nardini

Sadie Nardini is the creator of Total Body Transformation yoga DVD series. She's also a wellness expert with Dr. Oz. Sadie breaks up the routine on this DVD into eight different sections that you can select separately to build your own workout using the fabulous matrix option, or you can do the entire thing. Again, I love this flexibility in the workout to be customizable to your needs for each day! I'm not going to lie, this was a difficult routine, she has unique approaches and transitions that I haven't experienced before. I found some poses difficult and so I would advise that this is an intermediate/advanced yoga DVD. If you are a beginner you can certainly still use this DVD and work your way up to doing each pose.

Sadie narrates as she demonstrates the routine. There is an option if you play it on your DVD player to select audio 2 which includes music. I was using my laptop in my studio so I didn't have that option (or couldn't figure it out), so I ended up playing some Japanese flute music which was an incredible experience with the movements. If you choose no music the only sounds other than her voice will be that of the outdoor location she was in, a soft breeze, a thunderstorm in the distance, etc.

Below you can find each of the different segments and what I thought of each of them:

1 Core Warm-Up (12 min)- Includes some great progressions and abdominal work!

2 Core Salutations (14 min)- Really good for your core and your lower back alignment. Sadie takes you through the poses with unique transitions and she includes kicks and lunges, down dog splits, and other power-full movements. She has you exhale a little "ha!" for some of them, I have a sore throat and am losing my voice, so I couldn't do that, but I imagine that it would allow you to access your core much like martial arts. You also get to do some hops that might be counted as inversions. It is incredible to watch her power and control as she does these. If you weren't warm enough after the warm up, you will definitely warm up during this sequence!

3 Standing Sequence (14 min)-My favorite transition was from warrior I to diving warrior to reverse warrior. The images that she gives about a golden egg in your core is helpful in remembering to lift the abdominals. When I think of standing sequences I think of tree pose and dancer pose, and all of those other balances. While I was doing this section I wasn't sure why she called it a standing sequence, but in hindsight you are standing, you aren't on the floor.

4 Standing Sequence 2 (12 min)-lots of prayer twist, prayer twist lunge, and other twisting poses. In the morning this feels fantastic on the spine! Crow pose is a part of this sequence as the ending goal. Sadie calls these goals adventure poses.

5 Standing Sequence 3 (11 min)-The goal is to work towards firefly. This sequence goes by pretty fast and feels fabulous! You get to venture through half moon, and other poses that are similar. Firefly pose is done at the very end of this sequence.

6 Deep Core Strength (7 min)-This is a tough one, but short! So keep your energy up and it will be so worth the effort! Lots of plank, twisting plank, etc.

7 Floor Stretch and Counterpose (12 min)-This is a nice stretch sequence that begins with boat pose and moves into other poses including pigeon, down-dog split then bending the knee and opening to release the hip flexors. There is also a middle splits pose that feels fabulous.

8 Inversion and Counter Posing (12 min)- This is for those that are into headstands. I used to be able to do them, but I've stopped practicing and preparing so I wasn't so graceful on this one. After the headstands she moves into bridge poses and finishes.

This is a yoga DVD that is going in my favorites list! It is challenging, feels good, and builds strength and power physically and emotionally.

Here is a link to purchase it on Amazon:

Purchase Total Body Sculpt

Here is a link to Sadie Nardini's Website:

Sadie Nardini

Happy Training! à bientôt! 

ELEMENT: Prenatal & Postnatal Yoga

I've already tried an Element Yoga DVD and I enjoyed it. I really liked her teaching style. This DVD I wanted my sister to take a look at, since she is actually pregnant. Below are her thoughts:

"This is a great routine for beginning to intermediate yoga practitioners. Both the instructor demonstrating and the voice-over guidance are easy to follow. The calming, but minimal acoustic guitar in the background combined with the soothing voice of the instructor sets a relaxing tone for the work out. The exercises themselves flow well, encouraging gentle opening, energizing and strengthening without holding the poses for so long that it becomes uncomfortable. This routine would be good from the beginning all the way to last month or so of pregnancy - with the second trimester probably being the best time for it.

For me personally at 38 weeks, there were a few poses I had difficulty with and chose not to do, namely triangle, side angle, tabletop and plank. If I had been doing this routine a few months ago perhaps these poses would not have presented any problems. So if you are far along be prepared to modify or exclude some of the exercises as needed. The instructor mentions a few third trimester modifications, but does not dwell on them, so previous knowledge of how to modify poses is helpful though not absolutely necessary.

This 30 minute sequence takes you from standing salutations to variations on chair, warrior 1 and 2, side angle and triangle and mixes in some floor work with plank, squats, pigeon, tabletop, and child's pose punctuated with plenty of down dog and forward bends. The last 10 minutes or so are a seated cool-down sequence and meditation. Overall, I thought it was a very balanced work out, though not ideal for the last few weeks of pregnancy. Always listen to your body and if a pose doesn't feel good, back off and substitute one that does."

Thank you Krysta! This DVD also has a routine for about 6 weeks after giving birth. You can look forward to another review regarding that routine, also by Krysta, in the future.

If you are interested in purchasing this DVD on Amazon.com see below:

Purchase on Amazon

If you are more interested in Element Yoga see below:

Element Yoga

Happy Training! à bientôt!

RADIANT FLOW YOGA: with Janet Stone

**For the Intermediate/Advanced yogi

Absolutely exquisite! Radiant Flow is an intermediate-advanced yoga DVD for those that want to take their practice to the next level (Or those with dance experience like ballet, contemporary, jazz or modern). Right away I knew that this was a routine that I would love! It keeps you moving and at times it would be fast moving for a beginner. I lean more towards yoga that moves like a dance, which usually means power yoga or Vinyasa flow yoga--which is exactly this! Your body will warm up quickly and you will be introduced to some "new" poses (Some of her poses I have never seen on a yoga DVD before) almost immediately. If you are looking to get into the "pretzel" yoga poses (i.e. putting your foot behind your head) then this is the DVD for you! Janet does encourage you to use a strap or towel if you aren't as flexible as she demonstrates, which I did have to do for a few of the poses.

The menu is pretty simple, there's an option to either play the entire routine or to go to a chapter selection. If you are familiar with the routine I imagine that this would be an awesome feature to go to the section you like! (Again with the customizable stuff...you guys probably have me all figured out!) The music is incredible. The studio is done on a cement floor that has a small amount of water and the class is on slightly raised mats. This makes the visual really cool! Janet narrates as she and the class demonstrate the routine.

This DVD includes a 69 min. routine that will challenge any yogi! You will begin with a small amount of meditation (literally only a minute), finding where you are at that time. Janet doesn't mess around, she jumps right into the routine. I can tell that she has thought through the routine and that she has created a sequence that will prepare you to be strong and progress to the more difficult poses in the routine. Her voice has the perfect tone to give you energy and keep you relaxed at the same time. This is definitely one of my new favorite yoga DVDs, and I definitely recommend it to anyone that is looking for a challenge and progression in their yoga practices. An incredible routine for strength, balance, core connection, flexibility and of course for muscle toning! The routine ends with some counter poses and the ever-popular corpse pose.

Some of the poses include:
Scorpion
Down-dog Split
(Some poses that Shiva Rea used in her Dancing Warrior sequence  that I LOVE...but obviously don't know the pose names)
Side Crow
push-ups before down-dog
Warrior 3-arms entwined
Back bends
Half-happy baby
Plow

If you are interested in purchasing this DVD see below:
Purchase Radiant Flow

If you are interested in Janet Stone and her yoga studio or other DVDs see below:
Janet Stone Yoga

Happy Training! à bientôt!

YOGADOWNLOAD: Prenatal Yoga #1

This is a gentle workout that is ideal for prenatal health. The video is a series of images and verbal instructions with some music. If you are familiar with yoga poses you may feel more comfortable with this format. If you are not familiar with yoga you may have a slightly less graceful transition between poses, but I don't know that growing a baby can ever make things graceful.

Below is my dear pregnant sister's thoughts on the sequence:

"The yoga sequence starts out with meditation and deep breathing. Then a seated side bend to each side followed by a gentle twist, also while seated. From there you move to all fours for pelvic rocking - a variation on cat/cow that focuses on your lower back and pelvic area instead of engaging your entire back. This is followed by downward facing dog, then mountain pose into awkward chair pose to strengthen the legs. Following awkward chair, you return to standing in mountain pose, then step back for warrior 2 on each side. After returning to standing, you lower into a basic squat with your hands in prayer. Following the squat you move into one-legged pigeon pose on each side, separated by downward facing dog in between. The final few minutes are spent relaxing in corpse pose if you are less than 20 weeks, or in a supported front-side sleep pose if you are in the last half of pregnancy.

"The instructor has a very soothing voice and goes at a nice easy pace. The exercises are all beginner-level but in the case of awkward chair and warrior, held for just long enough that you can get a little bit of a burn in your legs and arms. Each slide will show modifications for comfort if applicable. A lot of prenatal yoga videos can have a "new-age" preachy feel to them that is off-putting for some people, but this routine is pretty mild as far as that goes and offers a few interesting notes on how each exercise is physically beneficial. My favorites are the pelvic rocking since it takes the weight of the baby off of your back, and one-legged pigeon pose because it is such a fantastic stretch. I have only used pillows for one-legged pigeon pose and to assist in the squat occasionally. I will often choose to sit in lotus pose at the end instead of trying to find a comfortable lying down position - which is difficult when you get big toward the end. Overall this is a great sequence for those looking to lightly warm their muscles and focus on relaxation and stretching. It is not so much of a "workout" if that is what you are after. While it is definitely geared toward pregnancy, all of the exercises are great for anyone in need of a low-impact, gentle routine."

 

Check out the link below for other prenatal workouts from some awesome yoga instructors (note that there are some free downloads in there):

YogaDownload Prenatal

Here is the link to YogaDownload's Prenatal Yoga #1 download list:

Prenatal Yoga #1 Download

Here is a link to the specific prenatal yoga workout, which was uploaded by YogaDownload:

Prenatal Yoga #1 Youtube

Happy Training! à bientôt!

FAT FREE YOGA: Lose Weight & Feel Great

Fat Free Yoga with Ravi Singh & Ana Brett was one of my first introductions to yoga. This was before I knew that there were different kinds. Kundalini Yoga is great for the spine and flexibility; also for detox, toning and weight loss. I have never had natural flexibility, especially in my lower back, and this DVD has helped me to gain some of that flexibility. I like the movement during the first three exercises on the DVD, and the occasional breaks for meditation or relaxation during each segment is also welcome. 

If you have never been introduced to other types of yoga this one may come as a shock to you, or you may not feel like it is yoga. If you need to think of it as something entirely different in order to enjoy it, then that’s totally fine. Even though I’m comfortable with this exercise routine I still prefer to do this in a quiet room where I can clear my thoughts and relax. You may want to do the same.

I definitely feel energized, have broken a sweat, and have more clarity of thought after using this DVD. I like that feeling and enjoy using this DVD when I need a light workout, or something to relieve my stress. I also feel like I can conquer my cravings for chocolate or ice cream after completing just the first of the workouts! That is why I find this one helpful.

*Ana Brett doesn’t wear the most modest outfits while demonstrating in her DVDs so if you are sensitive to that you may not be comfortable with this purchase. For this reason it is probably not child friendly. On the other hand I find her slim figure to be motivating and encouraging.

**Breath of fire can take a while to acclimate your body to. You have to breathe evenly in and out in order to prevent getting dizzy or sick. When I first did this I stuck with my deep yoga breath then worked my way into breath of fire later. I also only use the first 3, segments, sometimes the fourth. I’ve listed the names of the other segments on the DVD so that you may see what is included in the purchase.

• Start Your Engines (14 min.): Good for anyone, all of the seated poses can be modified to sitting on the couch, and you can go at your own speed during both standing and seated exercises.
• 2 standing, meditation, 2 seated, meditation, 1 seated, meditation.
• Fight Fire with Fire (21 min.): focuses on the “fire in the belly” and all of the poses have something to do with your core.
• 2 lying down, meditation, 1 on stomach, meditation, 1 on back, 1 on stomach, meditation, 1 on back, meditation, 1 seated, 1 on stomach, meditation.
• No Impact Aerobics (14 min.):  focuses on getting your heart rate up and burning calories while doing low-impact cardio exercises.
• 1 standing, 1 difficult, 1 kneeling, meditation, 2 sets of modified push-ups meditation, 2 on back, 1 seated, meditation
• Your Life is in Your Own Glands (14 min.): This section is focusing on stimulating your glands through poses and breath. Most of it is about the breath (breath of fire, snippets, etc) and is difficult for most people. I typically won’t do this one unless I feel up to it.
• 1 cow pose breath of fire, 1 cat pose breath of fire, 1 child’s pose, seated meditation, seated snippet breath, seated meditation, 1 on back, 1 seated, meditation.
• Deep Relaxation
• Breath Meditation with Hands like a Teapot
• Meditation for Emotional Healing
• Closing Prayer

If you are interested in purchasing this DVD see the link below:

amazon.com

Happy Training! à bientôt!

FLOW YOGA: Strength & Flexibility

To be honest I bought this BodyWisdom DVD because I liked the way it looked... and because I am becoming fond of flow yoga. I find that it moves a little more, calms a little more, and gives you more dynamic stretches. I feel like I'm dancing and meditating at the same time! Of course this DVD moves slower than some of Shiva Rea's routines, but I think it is all the better for the strength-building and toning!

This DVD has hours of incredible yoga! It is recommended on the main menu that whatever amount of the DVD you do that you include time for a warm up and a cool down if possible. There is a warm up and a cool down included on this DVD that I would recommend using if you have the time.

I also like the format of this DVD because the routines are split up into target areas. I love it! You can customize your workout to where you want to feel the burn. When you select a routine, (e.g. hips) it will give you several options, like "hips (45 min.), hips w/ warm up (55min.), hips w/cool down (60 min.), hips w/ warm-up & cool down (75 min.)." So if you are already warm, or have your own cool down then you are set to go! If you want to do multiple target areas, never fear, you can just select the first option (hips (45 min.) and go back to the main menu and select another sequence when you are done.

Fantastic workout! Definitely challenging for anyone. This may be a slow flowing yoga, but it is fit for a warrior! See if you can't convince your husbands/significant other to try it with you. ;) If you are a beginner, start small and work your way up to longer routines that require more strength. If you are intermediate, or an active person this will still be a challenge, but you could probably start with the longer routines to see how you like it!

Below is a list of the sequences included:

• Warm Up (10 min.)
•  A short and gentle warm up with some twists and mild movement improvisation.
• General Flow (25 min.)
•  Starts slow for the first minute or so, then she gets right into the movement. My legs were burning a little over halfway through, but especially during Warrior 3 pose! Very good for developing overall strength and tone. She also has a dynamic stretch that I have done before in dance and absolutely love how it feels! You go from a low lunge into what she called monkey pose that stretches your calves and hamstrings.
• Arms (40 min.)
•  Knowing how difficult it was to complete the other routines I was dreading this one. But instead of the enormous amount of push ups that I was expecting, there were arm and shoulder stretches. There were also poses like side plank, forearm plank with some small movements. Another great workout!
• Back Bends (35 min.)
•  This sequence is not only to strengthen and tone like none other, but also to build the strength and teach the correct alignment when doing back bends. There are small baby back bends until the last few poses and you are able to do bigger back bends. I loved doing this because I was able to do the back bends without feeling any compression in my lower back. I believe this is because I did this exercise.
• Legs (40 min.)
•  Ever wanted those beautiful yogi legs? This is the way to get them! down-dog split, warrior, low lunge, chair pose, and other balancing poses create the perfect toning and strength building exercise for your legs! A yoga band, towel, theraband or other item may be used at the end during stretching.
• Core Strength (45 min.)
•  Begins with delicious cat-cow poses! You then continue to move through a rigorous sequence of ab sculpting poses. I love this one, and would do it any day instead of crunches. ;)
• Hips (45 min.)
•  Killer workout!!! Intense stretches that are great for runners! Pigeon, down-dog split, and other awesome hip-openers! She also has some nice transitions from pose to pose that I enjoy!
• Cool Down (20 min.)
•  Begins in a seated twisting pose, this is a great cool down with stretches that will help your muscles relax and release to reduce soreness. Deep relaxation and light meditation makes up the last 7-ish minutes of this cool down. Great for preparing yourself mentally for a productive day, or simply to relax and clear your mind before bed.

If you are interested in purchasing this DVD see the link below:

amazon.com

Happy Training! à bientôt!

ELEMENT: AM & PM Yoga for Beginners

This is a fantastic DVD to wake you up in the morning, relax and release your body at night, or to help ease muscle soreness or stress! Elena Brower is a certified Anusara Yoga instructor and a genius! This DVD was shared with me and I honestly wish that I owned it. Elena demonstrates and talks you through all the movements, she also demonstrates variations.

I was feeling sore after my run this morning and popped in the DVD since I forgot to try it last night before bed. This DVD has two 30 minute segments that you can try either separately or back-to-back. Elena keeps you moving and breathing to help ease your mind and your body. When I think of AM & PM yoga DVDs my mind immediately goes to meditation, and very basic poses. This is not one of those DVDs.

My thoughts on the sequences are found below:

AM Yoga (30 min.)-A great morning routine! My body feels relaxed and energized already! Elena has some very cool twists on transitions and specifically the cat-cow poses. Gentle repetition in stretches and poses help you to warm up your  body and ease deeper into the poses.She also has you step back into down-dog instead of straight into plank like most routines, this is easier on the body.

PM Yoga (30 min.)-A very relaxing routine that focusing on stretching with your breath. A good portion of the end of the sequence is deep relaxation and meditation. A pose that is used in this sequence that was not used in the AM sequence is Pigeon pose. This also felt really nice on my IT-band (Iliotibial tract) which was tense from running.

If you are interested in Elena Brower and her yoga studio in NY, USA then visit the website below:

virayoga.com

If you are interested in viewing the introduction to this DVD then click on the link below:

Trailer am/pm yoga

If you are interested in purchasing this DVD see the link below:

Amazon.com

Happy Training! à bientôt!

YOGAWORKS, BODY SLIM: Sculpt Lean Muscle, Increase Energy, Burn Fat

This is a great DVD for feeling the burn while doing yoga! The instructor speaks more like an aerobics instructor (which I know some people like better than the relaxing voice), and she pushes your strength!

The only thing that bugged me was her time management, I felt like she could talk less or demonstrate while talking a little more. I just played the DVD at 2x speed for those parts until we started moving. However, if you are not familiar with the poses then you might find what she is saying helpful.

She uses a pattern of slow movement, then fast movement at the top of the mat, then moves to the middle of the mat for hip opener poses. I love the burn that I feel during this workout, and I'm already sore! I'm feeling the soreness in my shoulders and obliques, so this is a great one for your core and your arms. :)

If you are interested in purchasing this DVD see the link below:

amazon.com

Happy Training! à bientôt!

TEEN YOGA: Feat. Alley LaForce & Kathleen Kastner

Yoga expert Kathleen Kastner is joined by Alley LaForce (MissTeen USA 2005) in a flow yoga class. Even before I've started the routine I already love Kathleen's teaching style! She describes breath in a way that I never have heard a yoga instructor say before! You'll have to use the DVD to find out how she says it! ;)

I think this is a great routine for beginners and intermediates, I found some of the poses difficult, and some of them easy. Kathleen provides variations going from beginner to advanced so that you can always get a good workout from this routine! 

As the title indicates, it was made specifically for teens, to keep them healthy, strong and beautiful. It also builds flexibility, which I think is important to being able to function with less injury. An example of this is that she works you into the splits over time and the straddles as well. I think this is a great routine and I'm so glad that I found it! (thanks to Sonya who asked me to try it!)

If there is one thing that I would change the next time that I practice this routine it would be to select the "instruction without music" option on the DVD and play my own. I felt like the instructor was very positive and relaxing, but when it was difficult I wished that the music would carry me through the poses a little more.

If you are interested in purchasing this DVD see the link below:

Amazon.com

Happy Training! à bientôt!

BETTER BELLY YOGA: With Desiree Bartlett

This DVD provides three great ab routines. The sequences are broken into 10 minutes each, and it has a great look! 

This is a nice gentle workout. If you are very active and crave the burning sensation of a killer workout, this is not for you. If you want something gentle and relaxing that has modifications for beginner and intermediate yoga poses, then this is for you! 

Even though I am very active, there were parts of series two and three that I felt a burn and worked up a light sweat.

Desiree Bartlett apparently also has some other workout DVDs as well as some dance DVDs that you may be interested in if you like her style of instruction. I liked how positive and encouraging she was throughout the entire DVD. She points out alignment and feelings you should have during modifications, and even includes a modification for down-dog that most yoga DVDs don't present as a modification. The music was calming and unique. When she stops to talk about either the beginner or intermediate version she expects you to keep going and do it with that instruction.

Below I've broken up the different options on the DVD, and written my thoughts down right after doing each one.

• Warm-Up (5 min.)
•  Begin working with your breath and gentle lengthening of the spine to warm up your core.
• Series One (10 min.)
• Very gentle, and a little slow. If you are intermediate you might be bored. If you are new to yoga this is perfect!
• Series Two (10 min.)
• Still gentle, but faster paced and a little more difficult.
• Series Three (10 min.)
• Also gentle, but a step up from series two in difficulty. There are two poses that she calls sunrise and sunset, that you move between. For me that was a great strengthening moment because we don't usually use our muscles in that way, even if you do yoga a lot.

If you are interested in purchasing this DVD then see this link:

Amazon.com

If you are interested in learning more about Desiree Bartlett then visit her website:

http://www.desibartlett.com/

Have a request? Just send me an email and let me know!

Dance Body Fitness

Happy Training! à bientôt!

AIM TRUE YOGA: Calorie Burning, Flexibility & Toning

Kathryn Budig is a great yoga instructor! I love this DVD because she moves through progressions that help you and your body perform more advanced poses. She is very cheerful, and encourages a smile during the routines. Her imagery and analogies are unique, and the workout leaves you feeling motivated and satisfied. Because she includes the more complicated poses in her workout, it takes more energy but it is so worth it! She gives you something to work towards. 

The DVD comes with two different workouts plus a killer downloadable workout for your core!


Here are the different routines included on the DVD:

• Beginner’s Practice (Mid Beginning/Intermediate) 25 min.  
•  Kathryn takes you through plank, down-dog, Introduces you to cobra and up-dog and uses a series of warrior poses as well. She takes you through some great preparations for poses that are in Authentic Flow and prepares you to do jumps in and out of plank.
• Authentic Flow (intermediate/advanced) 45 min.  
• You should probably have some basic Yoga experience in order to complete this section. It is more difficult and some of the twisting warrior poses get a little confusing. Dancers, you would LOVE this! Backbends, handstand/headstand prep, standing split, etc.  

• Power Up Your Core 6 min. 
• This is the downloadable workout for your core that comes with the DVD! Awesome to quickly blast your core anytime! 
• Yoga Poses Demystified
• This section of the DVD is a great resource for yogi's of all experience! Kathryn goes through basic poses and movements and demonstrates while explaining the alignment and feelings needed for each one. You can just watch or do it with her and feel what she is explaining.

If you are more interested in Kathryn Budig then you could check out her website:

kathrynbudig.com

*Just be cautious when it comes to her "Press" section because of some of the advertisements she has been in, and her lack of clothes in them. I personally avoid that section.

Since Amazon.com is an awesome place for DVDs I've included the link below:

Amazon.com

Happy Training! à bientôt!

*second image pulled from her website, and is not a pose included on this DVD.

YOGALOSOPHY: Yoga Meets Toning to Sculpt Sleek Muscles

This morning my sisters and I did this yoga workout. Mandy Ingber's Yogalosophy combines yoga poses with other toning exercises to create a great toning and strengthening workout! Also, some of you may know Mandy as the Jennifer Aniston's yoga instructor; no wonder Jennifer is so gorgeous!

This workout includes:

• Chair Pose/Squats
• Crescent Pose/Lunges
• Temple Pose/Second Position Plie
• Boat Pose/V-ups
• Bridge Pose and many others...

The general pattern of the workout is that she will introduce a pose, hold it, then add the exercise (i.e. squats), and then pulse.

The entire workout is 35 minutes. I haven't tried the "Fully Loaded Challenge" yet, but even the 35 minutes, to me, is worth the purchase.

Mandy does talk a lot through the workout, but there is also an option to do the workout without the instruction if that bothers you. I think she is hilarious and actually enjoy listening to her talk me through the exercises. There are a couple times that she uses the phrase "I have a great a**!" simply because that is her mantra, and if that bothers you, you can always select the option without the verbal instruction.

I felt the burn mostly in my legs. Mandy has gorgeous legs, and having an instructor that looks the part is always a motivating factor for me. Some of you who are a bit more sensitive to clothing modesty may notice that her shorts are just short enough that sometimes the camera view can be a little awkward. However, if you are working out you won't be focusing on that anyway.

I purchased mine from Amazon.com for less than $10:

<http://www.amazon.com/>

For anyone interested further in Mandy Ingber's Yogalosophy can check out her website:

<http://mandyingber.com/>

Anyone interested in her Youtube channel where she posts some short routines check out this link:

<http://www.youtube.com/user/MandyIngber?feature=watch>

Happy Training!  à bientôt!