FitnessVideo

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

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

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

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

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

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

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

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.

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

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

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

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