[0:00:06] ... you're bound to run and stressed. Hi I'm Kelly Dwyer -- certified yoga instructor and I'm gonna show you two. Simple breathing techniques inspired by yoga which can help you get -- find your focus and tackle stress on the job. The first yoga breathing technique I'm gonna show you is called -- also known as single shining. Begin my placing your right hand on your -- breathing technique is performed by. Sharply exhaling through -- as you pull the abdomen it exhale. And then as you release the abdomen it automatically draws air back into your lungs. This is to oxygenate your balance of this exercise really gets a lot of oxygen in your body to help you feel. More energetic. And focused. If you can't vote just wasting my voice close your eyes. Exhale through the nose pulled -- Is that again short and then released about. -- your feet on the floor. In hand through the -- Exhale completely. Can -- get our first round I'm gonna take you -- you and about 25 to thirty -- and inhale to a comfortable level. And you get your first round exhaling through the nose. Inhale through the nose. Exhale completely -- all of the air out. He -- through the nose. As your retaining your breath. Relax your face relax your ...
[0:02:32] ... first two fingers and place. See earlier right Knoxville without. You -- exhale all of the air on a mile island accident all the area. And now inhale through the left nostrils the right not socialists sealed in the house with a left nostril to three. For now -- both nostrils retain your -- hold your breath. You relax here is all of the press. Exhaling on the left side one long exhale to three. 5678. In -- on the left side -- three fold. Seal both nostrils retained from. Exhale on the right size to three. 05678. In -- on the right side -- 34. Seal the nostrils retain about. Relax at ...
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[0:00:05] ... Hi I'm Kelly Dwyer and a certified yoga instructor and it put together a warm up that you can use stand alone by itself. Are you can use it in preparation for all of you. The first part of our warm up is cat and -- succumb to your hands me. Spread your fingers why your hands are beneath your shoulders touch your toes on. Knees -- hit distance apart and the knees are directly beneath. -- Allow the belly to drop down towards the floor keep the arms straight and the heart now let's -- Exhale -- the spine way up towards the sky look at your belly button press the tops of the feet into the floor really reach up towards the ceiling. Attacking the terrorists in handling drop in the valley again. Exhale curling up. In handling arching them. That's okay. Curling. In -- back to a neutral spine Apatow isn't going to move into -- In house center and exhale look over the right shoulder toward your right hip draw children kept together in -- Comes center exhale present into the left looking over the left shoulder toward the left hip. In health center at Hillcrest -- right. -- Now come back to send. Move your hands part on the map a couple of inches looked ...
[0:01:47] ... stretches the backs of the legs warms up the arms and shoulders. Exhale begin to peddle their feet and one -- and the other extend opposite heels towards the floor. Now take that peddling emotion ...
[0:02:47] ... he's. And exhaled out tough action reached the forehead tradition. In hand Steffi right foot waves are back. Step the left -- back here you are high push our plank it's exhale drop and east to the floor. And the -- drop the change chest. Sliding the heart fall short list into a propose. ...
[0:03:33] ... hell the last leg comes back it's. Right leg comes back plank exhale come down. Forward not covert -- you come up a little higher this time. Touch your toes pushing back downward facing. In ...
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[0:02:26] ... one interlaced fingers behind the head extend the -- reached the left leg straight away at a angle. Right need to inhale and excelled on the left over towards the right. And switch legs acts -- as -- turn left in the half Centre axis cam twist right. In health center at bell left and continue like this movie with your breath. Be sure to be ...
[0:03:04] ... Okay we're in the homestretch. Your last exercise going to do monetize playing you're -- hold it for thirty seconds I'm only animal that for about ten there remember you're gonna hold it for ...
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[0:00:04] ... For many women with hips thighs and includes our major troubles around. But there's a quick way to tighten up these spots with just three simple exercises. I'm here with of that she's and she's gonna demonstrate the first exercise stability ball hamstring -- We're going to have -- lying in the back. And bring your heels up to rest on the stability while you're going to tighten up give its action and raise your hips up off the floor. Slowly cooling their heels in toward your hips straight nearly back out and then lower your hips back down to the floor. When you're raising up you're targeting those clues as you cool your heels back in you really ...
[0:01:14] ... a little more advanced try holding instead of the bills alongside your hips. Weakened mr. Bogle on whose shoulders again looking for three sets of ten to fifteen repetitions currently. If you're looking to jump start it worked out this next exercise will be perfect for you. We're going to have the best demonstrates gators again by standing on one leg and then hopping and landing on the other -- We're gonna have you have a slight lean forward. And let that inside -- come up and behind me standing leg -- actually ending up. You should look like you're rollerblading or ice skating. If you're -- to exercise. Try doing this for. Twenty to thirty seconds with thirty seconds of rest between each of two ...
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[0:00:18] ... and start off with the plight. She's gonna come so that her elbows are directly beneath her shoulders and her toes are crawled up under her ankles. Try holding your body so what's in nice straight line your ears shoulders hips and knees are all level. If you're new to exercise try to do this for ten to twenty ...
[0:01:14] ... here. Hips are nice and high and the bodies in -- straight line as well. If you -- an exercise try holding this position for fifteen seconds and if -- more advanced. Working up to ...
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[0:00:18] ... of the Citadel bills and we're gonna begin with a -- biceps curls. This is keeping your upper arm by the sides what you've just been in straight bureau -- For ten to fifteen repetitions. Make sure you don't swing your body and you just bringing arms down to a slight -- at the bottom and up to the front here shall. When you're done with ten to fifteen repetitions of those who writing to a twice -- extension. In the upper arm up keeping deal was pointed to the ceiling here and again you're simply going to bend and straighten your elbow. Keeping your body stationary and not letting that upper arm swing sure using good form to do ten to fifteen repetitions. As soon as you finish that we're going to top it all off. With a bit of a shoulder press we'll have to go ahead and bring that number goes up to the top your shoulders pushing them up and together over your head. Also doing ten to fifteen repetitions. If you're good exercise try doing that sort of intuitive three times with thirty seconds of rest between circuit. If you're -- fans try adding jumping jacks. Between the circuits tried doing this for thirty to sixty seconds and the giving back into the next -- Or you can ...
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[0:00:07] ... it. I he's feeling front in this class. Hi I'm Caroline -- that if you want to look great in his feet and -- Follow these three simple access that it's just that -- it. The first exercise and capped rates. Success targeting our caps but also -- to be feeling this in your back and let seriously mr. chose apart. Lifting of -- pressing initial down and it simply just going to raise my -- off the ground. And lower than some some the -- coach jury that. At lower straight down. Keeping my. Ankles forward. And squeezing more. And -- simple exercise you can pretty much to anywhere you have to be pigeon he can be blow drying your hair talking on the phone. ...
[0:02:35] ... eight. -- The next exercise. It can't count total war. Again I have the iPod here. You can you -- anything on keep about. Going to listen ...
[0:03:39] ... Carolina -- Thank you for watching -- For more original lifestyle videos log onto that since the iMac dot com. ...
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[0:00:04] ... Hi I'm Caroline -- You want your back shoulders arms look back seat in the short that. I'm here to show you reactions that it is you talent for all -- The first exercise it's your back back the and your shoulders already is right around some stating with my abdominal nice and tight my -- slightly bent. And my comments as neutral and lifted here and simply going to bring my weight straight out. And lower than them remembering Alvin straight up -- fat. And violent -- and legs from calf races here. To my -- after the thigh. Keep lifting -- from the shoulders down and I'll raise my heels as having the bar -- the weight fat and low. And and and with these wait this is one option but he also -- a body bar as well to be up bright red. And again adding capturing here. Dooling three that a ten. Three times a week. And it gets you all ready to get into those short that's -- your shoulders and working your back as well it's a calf muscles. Operate relic -- partner. -- second exercise their years shoulder and looking your shoulders as well as back. What you gonna do -- you're Donald pass initial orders down my -- here either side of me and lifting away from my body. Bring the weight together act -- And away. And out to analysts. Believe. And bringing them down I checked this -- forward on lifting away from my hips bringing them together. And bringing them down really feeling that burned in my shoulders as well my back together. And down just play except making Sunnis. Are not going have your toast and saying nation's top you want to do three sets of ten. Three times a week. Did feature back and shoulders ready for fall fashion just like that. They're exercise it's called a snow Angel. This one you gonna go ahead and Leon abdominal. Cracked relate to ...
[0:02:48] ... want to do three that's at 103. Times a week. Teach your shoulders and back -- and tell them. An accident police scanner T these three simple exercises. And your shoulders back arms are gonna be -- Fee for this fall. I'm Caroline Johansson thank you for watching I'm back. ...
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[0:00:40] ... And lowering down keeping my chest with it looking after my nominal. Hexion -- as it lift so -- And you airlift and sweet -- you set at ten. On one leg and then go ...
[0:01:52] ... a list and lowered down keeping my latest straight as possible. Squeezing. Inner thigh and -- lift and lower. If you happen to have a body bar. Can go ahead and -- Right in the hearts ...
[0:03:02] ... And you're gonna lowered down keeping your belly button into the spine. Exhale and breathe and squeeze down. It's you know lifts. And squeeze you want to squeeze as you go up and you want to squeezes you come down. And you want to do three that's at 103. Times ...
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[0:00:04] ... Are you stressed out about. Getting into your skinny jeans and biking through the file hi I'm Caroline feel confident. And I'm here to show you some butt busting and -- turning tricks to get you ready for fall fashion. Our first exercise is you -- lions can start with your feet together but after the abdominal shoulders back -- have. And ...
[0:01:00] ... both of my knees are forward many are not going past my toes are seeing right over my ankles. And lifting through my abdominal us take this happened notch. By adding weights at home if ...
[0:01:53] ... can also turn this into a -- at her home. For another fall fashion that is tight -- shirts to take this that aside for shoulders as well. I can also go ahead and lose the ...
[0:02:35] ... download again making sure my knees are not going out of my toes. And the -- on one -- and the squeeze out the fat -- and my ability. Now confirm -- he's feeling that ...
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