How to tone your thighs and lift your butt

11-Dec-2013

By Charlotte Dodson Tags: Yoga, Philosophy, Positivity, Meditation, Spirituality How do you tone up those upper thighs and give a "lift" to your butt as you continue to sculpt your shape. Here's how! This series of simple poses will work your legs and buttocks, whilst simultaneously lengthening and toning them. You'll find and awaken muscles you didn't realise you had - all in a good way, of course! Before I go into this easy-to-adopt routine, please remember that yoga is your own holistic practice. This means that yoga works on a physical, emotional, mental and spiritual level. How you view the world, see your day, and interact with others is a reflection of your own inner self. Let me give you an example: as you strengthen your body, both lower and upper, you become stronger in all situations and relationships - this balance and energy feeds into every area of your daily life. You are able to speak your true innermost thoughts with compassion, and see the world with gratitude and joyfulness. It is a calm and nourishing strength, from the inside-out. With yoga, you are working your muscles to lift themselves out of your joints; if you feel you're sitting in your joints or locking them up, bend them slightly, and that way you activate your muscles and allow them to flow into the pose. Keep your belly active at all times when doing the movements - in other words, "tight and tucked-in". Always be conscious of how you are breathing during these poses, as this will ensure you are getting the most out of your yoga practice. Follow this step by step guide to keep your legs looking defined and shapely, which will keep you feeling on top of the world. When working this next sequence, bring your full awareness into your feet (heels and toes) to activate your legs, and feel completely in the moment, and grounded. Let's go. Mighty pose (Utkatasana) This pose really works your upper thighs and buttocks! Strong legs give you foundation and keep you grounded - literally! This 'chair' pose works to build and develop muscle tone, especially in the lower half of your body. It's a strong pose, so hang in there, breathe slowly and release to standing at any time. Start by coming to the top of your mat. Bring your feet and knees together. As you exhale bend your knees, tuck your tailbone down and raise your arms up over your head with palms together. Open your arms out wide if your shoulders need more space. Breathe deeply for 5-10 breaths. Release to standing and repeat another 3 times. Lift to your toes From 'chair pose', above, try lifting your heels and come up onto your toes. Press firmly into the front balls of your feet, and keep your ankle bones touching to activate your inner leg muscles. Look to one point directly ahead, as this will help you hold your concentration and balance. Hold the pose without moving - be as still as possible, with your palms together in front of your chest, shoulders down. Breathe fully for 5-10 breaths, before placing your heels back onto the floor and straightening your legs. Repeat 2 more times. Horse stance Do you get frustrated at times? A pose to enhance patience and perseverance is known as the horse stance. It's a real test of your inner strength, especially if you hold it for long periods of time. Start with your feet one leg distant apart. Bend your knees and roll your inner thigh muscles outwards. Keep your torso upright and long, tuck your chin down into your throat and press your palms together at the centre of your chest. Breathe deeply as you hold the pose. Set yourself a goal time or number of breaths, e.g. 10 breaths, and hold for the full duration. To release come back to standing and shake your legs out. Warrior 1 As the saying goes, you've got to strive for what you want! This pose will work all those leg muscles you forgot you had! Please remember to breathe deeply and not to hold your breath. It can be a challenging posture, especially if you hold for longer than 5 breath

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Yoga, Philosophy, Positivity, Meditation, Spirituality

Sustainable Wild Berries

10-Dec-2013

Wild berries are everywhere and a person just has to go out and look for them. Every year there are a host of berries that grow outside of the farming industry that taxes our natural resources until they end up in the produce section of a grocery store, or frozen in a plastic bag. In fact, there are some wild berries that never end up in our grocery stores because they are too difficult to cultivate in the farming industry.

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Eco-living, Vegan, Organic,

Buck and Elliott

10-Dec-2013

Two strangely human eyes stared back at me from the tall, emaciated body of a German Shepherd, and at that moment I was sold. He was so beautifully misshapen and quirky that I knew he was the one. Last August I helped my mother find a new rescue dog to adopt. His name was Buck. He was gangly for a German Shepard. He had been found wandering the streets of Stockton California, and taken to a three day kill center. We got him on day two. No one could say exactly how long he had been on his own. When we first encountered him, he was all skin and bones, with a huge head that somehow managed to hang on to his neck.

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Inspire, Positivity, Animals, relationships

Why You Need To Start A Cooking Club

07-Dec-2013

Every month there is one specific date I look forward to more so than any other. Like a shiny, glowing orb on my iphone calendar, the third Saturday of every month brings about an immediate sense of excitement, giddiness and overall joy. That’s because the third Saturday of every month is Cooking Club.

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Health, Inspire, Philosophy

Mushroom and Thyme Soup

06-Dec-2013

Mushrooms truly are a magnificent vegetable. I used to hate and despise mushrooms more than anything on the planet up until just a few years ago. And then I grew up just a little bit when I had my first baby. Whatever food there was that was healthy and moderately well balanced I was willing to stomach and tolerate, simply because I was exhausted with the transition to new mum. And then, hate was turned into adoration. Mushrooms are now a large part of my diet. This mushroom soup is a godsend. It is easy to prepare and fills me up more than any other soup I make. And take note, it takes a fairly substantial meal to fill me up (especially after a great workout.

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Health, Nutrition, Recipes, Weight-loss

Phoebe's Soup Recipe

05-Dec-2013

Also known as if its GREEN put it in a pot!

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recipe, zen, vegan

It's time to unwind, holiday season is here!

05-Dec-2013

The sun is shining brightly these days - a sure indication that your summer holiday break is just around the corner! It's time to start winding down, lighten your load (possibly by shedding a few unwanted pounds), and get ready to relax for your whole Christmas break - looking and feeling in tip-top shape.

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zen, exercise, yoga

Healthy Holidays

04-Dec-2013

Even the fittest among us, the most disciplined or the most focused splurge a little at christmas time- There is just something about the whole family being together sharing meals and drinks that gets everyone in good spirits. Usually the good spirits end however a few days after christmas when we are hungover, bloated and just generally sick of food.

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Health, Nutrition, Weight-loss, Family, Organic

Taking Back Your Power

04-Dec-2013

Nearly everyone gives their power away every day without even realizing it. Our power is what allows us to create the world and life we want. To give our power away is a practice of pretending to not be responsible for our own life. It would be like having a baby, and treating it poorly, ignoring it, and pretending it didn't matter. Except in this case, we are the baby that is being mistreated, ignored, and being told we don't matter.

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Health, Positivity, Psychology, Overcoming Depression

Creation Vs Consumption

27-Nov-2013

Yep, I’m an internet lover/addict. I jump online pretty much the moment I wake up, intermittently during the day, and it’s usually the last thing I see before I fall asleep. Scary. Apparently I’m not alone, with around 53% of Brits checking their smartphones before they roll out of bed. But what I’ve begun to realize is despite the amazing potential to be inspired, motivated and re-energized by this tool, I’m feeling a little a bit drained by it all. Oversaturated with myriad endless images and words that have stopped part of me from growing and evolving. At the heart of it all, I think my insatiable thirst for information has converted me into a mindless consumer. Now, I don’t mean that in a materialist sense, but when you come to think about it, our modern lives are so driven by what we consume…the media we read, the blogs we follow, the music we listen to, the films we watch, the things we buy. How much do you really create in your daily life? So that’s really what my goal for the future has become. To sway the tide of how much I consume versus how much I create. I want to make something new every day. I want to try and fail, and be surprised at where the world leads me. By all means, internet browsing is still most definitely where I turn for inspiration, but the problem is, if the inspiration is not leading to action, then what’s the point? I think the key to reaching this goal is, as with many new endeavours, take it one small step at a time. Creating doesn't mean that everything you try becomes a masterpiece or that ever little effort has to change the world. The little things are often the most effective and the idea is to slowly but surely keep chipping away. Since having this epiphany, I’ve become a bit of a busy bee. I’m cooking more nutritious and exciting meals, I’ve enrolled in various classes, I’m back doing yoga, I’m writing a journal, painting and vision boarding (thanks for the great idea ladies!). Basically all things that I love to do that enrich the fabric of my life. I feel so much more fulfilled and grateful and the funny thing is, more and more “creation opportunities” keep coming my way. It’s a bit of a snowball affect I guess. Each step helps your momentum build. So, are you a do-er or a spectator? Are you waiting for the right moment to make things happen? The reality is, the perfect moment is now, not tomorrow. And as many amazing, beautiful, inspiring things are you may see/hear/read/watch, it can’t ever make you feel as good as making something that great on your own. Katerina Bacchiaz is a former Sydney fashion publicist living out a sea change in Mexico. Current addictions include coconut oil, morning meditation, skype, baking, airfreight magazines, MyYogaOnline and almond milk. Lover of all people and places. Facebook - www.facebook.com/katerinanicole Instagram - instagram.com/xxkaterina Tumblr - xxkaterina.tumblr.com Image by Eliseo Torres Zuno (permission given) http://cheotz.tumblr.com/post/12680192444

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Philosophy, Psychology, Positivity, Career, College
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YourZenLife is an online scrapbook where like minded people from all walks of life can share their knowledge and passion for health and wellness. YZL offers an outlet for conversation, interaction, education and contribution. We want you to join us and encourage and inspire each other to live our happiest, best lives possible, and make an impact on the world. Welcome to YourZenLife!

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