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Here Are Five Tips On How To Fit A Workout Into A Busy Day

Saturday, December 29, 2012

By following these simple instructions and completing the poses, these exercises should only take a few minutes out of anyone’s day. Each pose should be held for five-10 breaths.

  1. Chest Expansion
    1. Standing, interlace your fingers behind your back and straighten your arms. Slowly raise your arms, bend your knees, and lower into a forward fold, leading with your chest
      1. Strengthens: Abdominals, Upper Back
  2. Seated Spinal Twist
    1. From a seated position, extend your legs, bring your right knee up with thesole of your foot on the floor, place your right hand next to you or behind you and sit tall. Beginning at the base of your spine, rotate to the right, bringing your left forearm around to hold your right shin. Use your core strength rather than your arm to deepen the twist.
      1. Strengthens: Upper Back, Obliques
  3. Eagle
    1. Wrap your top leg around your standing leg. Touch your toes to the mat or hook your foot behind your calf. Sit back with your hips, keeping your spine upright. Wrap your arms to touch your palms (or back of your hands) together.The top leg is on the same side as the bottom arm.
      1. Strengthens: Quads, Glutes, Hip Adductors, Concentration
  4. Chair Pose
    1. Bend your knees and drop your buttocks, as if sitting in a chair. For achallenge, come up onto the balls of your feet and sit a bit lower. Keeping your chest lifted, find a focal point and breathe. Practice lifting just one heel at a time.
      1. Strengthens: Quads, Lower Back, Shoulders, Abdominals, Calves
  5. Lying Down Spinal Twist/Supine Spinal Twist
    1. Lie down on the floor and extend your left leg along the floor. Place your right foot on the floor and push to lift, then shift your hips slightly to the right. Use your left hand to gently draw your right knee toward the floor.
      1. Strengthens: Hip Abductors, Lower Back, Upper Back, Obliques

Beth Shaw, E-RYT, BS, CMT, is the president and founder of YogaFit Training Systems Inc. The leader in mind-body education, YogaFit has trained more than 100,000 fitness instructors on six continents. Shaw is an internationally known fitness expert and the author of Beth Shaw’s YogaFit (Human Kinetics, 2009, $17.95) and the publisher of Angles magazine, which is distributed to yoga fitness enthusiasts and instructors. Shaw
and her company have been showcased in numerous fitness magazines as well as Oprah’s O magazine, Time, More, Entrepreneur, Yoga Journal, Glamour, Self and USA Today. She has also been featured on CNBC, CNN, NBC, CBS, E Style, Channel, Showtime, and Donny Deutsch’s Big Idea.


Ms. Shaw is the innovative educator, entrepreneur, and visionary responsible for YogaFit as well as YogaButt, YogaStrength, YogaCore, YogaLean, and countless other yoga fitness combinations. She has more than 30 DVDs and CDs on the market and is widely recognized as the premier yoga fitness trainer in the industry.

She is also known for her community service initiatives. As an animal rights activist, Shaw serves on the National Council for the Humane Society and is involved in Animal Alliance, Downtown Dog Rescue and sits on the board of Social Compassion in Legislature. Her nonprofit organization, Visionary Women in Fitness, awards scholarships and grants women in need. She lives in Beverly Hills, California 

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