Ultimate Stretch Yoga Routine | The Yoga Solution With Tara Stiles

Hi, I'm Tara Stiles, and today on the Yoga Solution, I'm gonna show you an ultimate stretch yoga routine that you can do anytime. So let's get started. So start sitting up nice and easy, however you can sit up comfortably. Gently close your eyes and start to draw your attention a little bit deeper inward. Simply watching your inhales and your exhales as they come and go. And take a big inhale, reach your arms all the way up and over your head. And then as you exhale, we're gonna bring your left hand down to the ground. Soften up your elbow, easy opening in your sides here. Breathe a lot. And then gently roll yourself back to middle. Same thing other side. Tipping over here, left hand finds the ground, soften up your elbow. Easy, easy opening. And gently roll yourself up to your middle here. And will walk forward a little ways to get your spine and lower back start to working here. And just breathing easy over your legs. And when you're ready, rounding up from this one, we'll bring your fingertips right behind you on the ground. As you push down, lift your chest right up. Maybe even lift your hips off the ground if that feels nice. And then when you're ready, ease yourself back to your middle here. Again, just for a moment close your eyes. Let your hands soften on your thighs, breathing easy. And gently open your eyes, we'll come onto all fours here on your hands and knees. Lining up your wrists under your shoulders. Same thing with your knees and your hips. And just a few simple movements to open up your spine here. So as you inhale, dropping your belly down, looking upward. And then as you exhale, rounding all the way in, tucking your chin. And a few more easy, deep breaths like that here on your own. Nice and smooth and simple. Big, full, deep inhales to open and make a little bit more space, and long exhales to move you right into that new space. So just breathing a lot. And the next time you do inhale here, looking all the way upward, top of that inhale, gently tuck your toes, we'll start to lift your hips right up and back to your Downward Dog here. Relax your heels and head and neck and shoulders. And then from here, just press into one hand. On the opposite heel, make a little easy twist here. And then same thing other side here. Just opening up the body a bit here, nice, easy opening. One more time each side just like that here, right hand and the left heel just twisting around. And then left hand and the right heel opening up. And we'll come all the way back to your middle. So take a big inhale, lift way up onto your tippy toes. And then as you exhale, soften the heels and relax. One more time just like that here. Big inhale lifts you right up. And then as you exhale, soften the heels and relax. From here, take a big inhale, we'll reach your right leg all the way up and back behind you, Downward Dog Split here. Open up the hips and shoulders, bend the knee, reach the toes. Make a bunch of room here. And we'll take your knee right up into your forehead, open it out to the sides, tap it to your right shoulder, and then bring your foot on the ground here right outside to your right hand. So we'll open up your hips a little bit here. Gently ease your back knee down to the ground. So if there's a lot of tension in the hips here, maybe just kinda stay here and sway a little side to side. If there's a little bit more space to move into, ease on down to the forearms maybe or maybe even a little rocking side to side here. You can roll on to the outside edge of your front foot. That might feel like a nice opening. It may feel even better to bend your back knee and spin around and catch ahold of your foot here. Maybe draw it in toward your body to open up the front of your thigh. You can press it away from you to spin open the back. And just breathe easy. And when you're ready, unraveling out of that one here, start to straighten up your arms, tuck your back toes, straighten up your back leg, we'll scooch the foot right back into a nice Low Lunge. Bring the back knee back down to the ground. Shift your hips all the way up and back to a nice Runner's Stretch here. Let your torso fold and relax over this front leg. And then crawl your hands of the outside of your front leg here to make this a nice twist. So just breathing a whole lot here. Big inhales and long, full, deep exhales. And then when you're ready, slowly crawling yourself up from this one here. Bring your fingertips on the ground. Tuck your back toes and start to lift your hips straight upward and let your torso here fold and relax over you front leg. And, again, crawl your fingertips around to your outside of your front leg here to make this more of a twist here and more of an opening for the backs of your legs. You may feel this in the different parts of the backs of your legs. And we'll come all the way back for your nice Low Lunge. Plant your palms and step right back into your Downward Dog here. Relaxing your heels. Relax your head and knock and shoulders. And then next inhale, take the left leg way up and back behind you here, Downward Dog Split. Again, open up the hips and shoulders. Breathe a lot. So we'll take your knee right up into your forehead then open it out to your side. Tap the left shoulder and we'll bring your foot on the ground right outside of your left hand. Again, gently soften the back knee down to the ground. So just see what's going on with your hips on this side. May feel like a super tightness here. If that's the case, just kind of sway around a bit. If it feels like there's a little bit more room, maybe come on down. Sway it around here. You can rock to the outside edge of this foot here. Just keep it really soft and easy. It might feel nice to bend your back knee and spin around and catch ahold of your foot here. If it feels good to draw your foot in to open up the front of that top thigh. It might feel nice also to press it away from you to open up your spine. So just do whatever feels really useful and really good to you at the moment. And then when you're ready, easing out of this one here, we'll start to crawl your foot back to the middle of your hands here. Tuck you back toes under, tent the fingertips here, we'll start to lift your hips straight up and let your torso here fold and relax over your front leg. And if it feels good to crawl your fingertips around to the outside of your front foot here that's a nice opening too. Just breathe a lot. And when you're ready, we'll come back to your middle. Sink the hips down, plant your palms, lift all the way up and back to your nice Downward Dog. So we'll start to walk your feet up all the way to your hands here, one step at a time. Really sink your heel as you walk up here to really get a nice opening in the backs of your legs. Easy breaths here. You may even feel a nice release in your lower back. And just fold inward here. Grab ahold of the elbows. Maybe sway a little side to side if that feels good. And once you've had enough of that one here, bring your left fingertips into the ground in front of your feet a bit, soften up your left knee, reach your right arm all the way back and upward here, nice easy, easy opening. And then same thing other side. Right fingertips find the ground, soften up your right knee, reach your left arm all the way back and upward. And then when you're ready, relax everything all the way back down. And we'll round up to stand one vertebrae at a time, no rush. Once you do arrive all the way to the very top, take a big inhale to float your arms all the way out and up. Top of this one, grab ahold of your left wrist with your right hand. As you inhale, lift is all way upward here, so much up that maybe you start to tip on over to your right side here, nice and soft and easy. And when you're ready, bring yourself back to middle. Same thing other side, grabbing ahold of the right wrist with your left hand. Inhale takes you all the way up, so much that maybe you tip on over to the side. And when you're ready, rolling back to your middle. Letting go of this, tailbones drop, chest lifts, big inhale to open up. And then as you exhale, folding all the way up and over the legs. Go ahead and press your palms firmly down and we'll step right back into your nice Downward Dog. Relaxing your heels. Relaxing your head and neck and shoulders. And take a big inhale, reach your right leg all the way up and back behind you, Downward Dog Split. Again, open up the hips and shoulders here. And this time take your knee right up into your forehead super high, softly bring your foot between your hands, Low Lunge. Right away into that Runner's Stretch here, ease the knee down, and start to shift your hips all the way up and back to sit on this heel. So up to you, if this feels like a really big opening already in the hamstrings, maybe just hang out here and breathe a whole lot. If there's a little bit more room to go, maybe start to slide your heel all the way forward into some bigger opening here, just to a regular split. So the hips don't have to come all the way down to the ground. You can be all the way up here if you have a block or something to put under your leg here that's often nice. You can sort of support yourself there and hang out. So don't feel like you have to bring your hips onto the ground, just stay wherever you feel like you're getting a nice opening, and then you can breathe easy. If the back knees feels any tweaking, make sure you tuck the back toes there so you can breathe a lot. And then once you've had enough of this one, we're just gonna swing it all the way back around and come right back into your nice Downward Dog. Again, soften the heels, relax your head and shoulders. And then same thing on the other side here. So take a big inhale, reach your left leg all the way back behind you, Downward Dog Split. Open up the hips and shoulders. And we'll take your knee right up into your forehead. Round your back, softly bring the foot between the hands, Low Lunge. Ease the back knee down, we'll shift back into that Runner's Stretch again here. So relaxing over your leg, breathe a lot into your back. So, again, up to you, maybe stay right here if this is a big opening or if you just feel good here, stay here and breathe a few more long, deep breaths. But if there's a little bit more space, start to slide that heel forward. You can nudge the back knee back as well, and just see if there's a little bit more space to play around with, and breathe a lot here. And then once you've had enough of that one, again, just bring your hips all the way to the side, and we'll come all the way right up and back to your nice Downward Dog. And then slowly start to walk your feet all the way up to your hands here. Again, one step at a time, really getting into the backs of the legs and lower back. And then relax your forehead, relax your whole body here. And we'll take a nice shoulder release here, opening up the shoulders, interlace your hands behind you, soften the forehead, breathe a whole lot. And when you're ready, releasing out of this one here, we'll round up to stand one vertebra at a time. Once you do arrive all the way upward here, big inhale takes your arms all the way out and up. And then as you exhale, relax all the way right back down. And we'll press your palms, step right back into your nice Downward Dog to open up the backs of your legs and even out your whole body. And when you're ready, ease your knees down to the ground. We'll shift your hips1 back to sit on your heels, take a big breather in your Child's Pose. Once you feel pretty1 rested, gently roll yourself all the way back up. And great job. So there you have i n1 ultimate stretch yoga routine that you can do anytime, anywhere. I'm Tara Stiles, and1 I'll see you next time on the Yoga Solution.

Calorie Partitioning and Why I am getting fat..

Hi, this is Doctor Justin here. Today's talks about, "Why am I getting fat?" Why is the food that I'm eating going into my fat cells versus going into build my muscles? Whelp, this is an important concept known as calorie partitioning. Essentially, it is, how does our body divvy up and say hey you, some calories you go into the muscles, some calories you go into the fat. This is a great concept and I have some excellent illustrations to show you what's driving this. But in the end it all comes down to hormones. So first things' first, what's a hormone? A hormone is, essentially, a chemical messenger (these hormones float throughout our body, we have thyroid hormone, we have glucagon, insulin, testosterone, growth hormone). All of these hormones float throughout the body and they bind into receptor sites. So think of a hormone, maybe, as a baseball and the receptor's site is the catcher's mitt. So the hormone, essentially, does not necessarily have a response until it binds to a receptor. So, basically, baseball in catcher's mitt (receptor; hormone) and then we have what's called a response, our proteomic response, which creates a reaction in the body. So when certain hormones like estrogen hit a receptor, we have a different response than maybe when testosterone hits a receptor. So that's important to know, So everything that I recommend to help change body composition and help increase your metabolism (and all metabolism means is help burn more energy ideally from fat sources for fuel. So everything we're recommending on the diet, lifestyle, and exercise side, are all around putting your hormones in the best possible scenario so that you can burn more fat for fuel. So, one of the things that we see, essentially, is when patients eat certain foods that are more inflammatory or fine or higher sugars, we are dumping more of our calories, essentially, into the fat cell. And the fat cells are storing those calories out so if the fat cells are storing these calories in fat and the fat is getting bigger, our mitochondria (or the furnace in our cells) don't really have access to burn these fuels for energy. So one of the most common things we see as we're storing fat, we're actually becoming very fatigued, tired, and we don't feel too well. And we definitely don't wanna exercise because we'd rather be sittin' on the couch watching a movie and doing nothing at all. Because, when you're tired, it takes energy to want to go out and go work out. So when we're eating more food like that, we're going to making more insulin, we're going to be making more cortisol, we're going to be make more or excessive amount of lepton. And, over time, we see these cells become numb to these hormones. The fancy word is known as receptor down regulation or receptor resistance, maybe you've heard of insulin resistance or lepton resistance. But essentially all of that means, the cells become numb to the hormone and then, essentially, those fuel sub straights go into that fat cell and not to our furnace to get burnt up. So on the other side of things, we have calories floating in our blood stream. When we make specific hormones such as glucagon, lipoprotein lactate, lipoprotein lipase, hormone sensitive, and epinephrine, we're able to drive more of our hormones into our mitochondria. Squeeze me, drive more of our calories into our mitochondria. By that hormone response our mitochondria can burn those calories of for energy and we feel good. Essentially, our metabolism is revved up, we have more energy. Therefore, we're more likely to exercise. So, a lot of times whenever I see exercise, exercise as a byproduct of doing the right things in your diet and lifestyle, hormonally, to give yourself energy. Takes a lot of willpower to exercise when you're tired. So, if we create the right environment with what we eat and how our lifestyle is, we're gonna have more energy, more of our calories are gonna go into our mitochondria to get burned up. And, essentially, our metabolism is gonna be healthier, we're gonna burn more fat for fuel, and we'll be able to put more muscle on our body and look leaner and tone. I hope this information was beneficial. Any questions, feel free to visit justinhealth.com and/or email the office. Thanks. Have a great day.

Eyes-Free Yog n Exergame Using Depth Cameras for Blind & Low Vision Exercise

People who are blind or low-vision may have a harder time finding exercise activities. There are options such as exercise classes or exercise games played at home, but both of them have accessibility issues. Today I will show you Eyes-Free Yoga, which acts as a yoga instructor, coaches you through six yoga poses, and provides custom auditory-only feedback based on the Microsoft Kinect. Eyes-Free Yoga only requires the use a computer and the Microsoft Kinect. In this example, Kyle is attempting to perform Warrior Two Pose. She is standing about six feet away from the Kinect. In Warrior Two Pose, her arms are supposed to be at least an 80 degree angle from her spine. Using the Kinect Skeletal Tracking data, we can calculate using basic geometry that her arms are only about a 45 degree angle from her spine. As a result, the Kinect provides appropriate speech feedbac :11Now let's see this in action! In this example of Warrior One Pose, Kyle's torso is facing the wrong direction and her arms are bent. Rotate your shoulders right. (x2) Ding Lean forward. Ding Your core is good. Your legs are good. Straighten your left arm. Ding Move your left elbow backward. (x2) Ding Lean forward. (x2) Ding Your arms are good. Good job! Eyes-Free Yoga is not only able to detect when you are doing something incorrectly, but it is also able to tell you when you are doing a good job. Here, Cindy is performing Tree Pose properly, and only receives positive feedback from the game. Your core is good. Your legs are good. Your arms are good. Good job! Eyes-Free Yoga was developed by myself, Kyle Rector, along with Cynthia Bennett and Julie Kientz at the University of Washington.

You Again Yoga Video Practice - Sneak Peek

Your 30 days of You Again Yoga includes four yoga practice videos. These videos are about 10 to 12 minutes each and only require you, your yoga mat and a blanket. Other props such as a yoga block are helpful, depending on your flexibility level. But that's the thing, you don't have to be flexible to do these poses. You just have to start where you're at in your body. I chose these poses because they're suitable and modifiable for all levels. They can help elevate your mood and release what feels stuck. Each week has a new theme so you can Awaken, Intend, Embrace and Renew your way back to You. I'll see you on the mat.

Relaxation Meditation (Aromatherapy) ASMR

Welcome to change your mind meditation. I want you to find a comfortable place to sit or lay down and if you feel comfortable close your eyes. I want to take a deep breath in allowing your body to relax and as you exhale release any tension. Take another deep breath in, breathing in calm and relaxation and as you exhale release any stress or tension. Take one final deep breath and then with this exhale release any stress in your mind or worries as well as any tension and anxiety in your body. I want you to picture yourself your small room. There are rugs on the floor, they are soft and comfortable. There are pillows around on the floor and you find a comfortable spot to sit down. You are warm and the light is dim. There are tapestries on the wall and the feeling of this room is of calm and tranquility. You feel yourself relax just looking around the room and you feel comfortable and warm. In front of you is a candle. You lift it up to sniff the scent and then strike a match to light the candle, to bring the scent more strongly to your nose. The candle is lavender scented. Lavender is one of the most versatile scents. It is very gentle and can be used on the body. It is used often to aid relaxation and to treat tension, depression, and insomnia. The smell is relaxing and helps our body and mind to calm down. To allow us to breathe deeply and relax, and fall asleep if that is what we need. It has a strong sedative and calming effect and allows you to relax and breathe deeply. You inhale the scent to the lavender and as you exhale you release all worries you feel calm and relaxed in this room. It is a place for you to just be yourself let go of the anxiety of the day and just be calm and peaceful. I want you to remember that feeling as you drift off to sleep or return to the room by wiggling your fingers and toes and when you feel ready opening your eyes. Remember meditation changes your mind.

Do Green Coffee Beans Work for Weight Loss?

Thanks to the media exposure, green coffee bean extract weight loss supplements has received a warm welcome among consumers who have been battling with excess weight. As you may know, excess weight leads to a long list of life threatening diseases which is why it is important that it is addressed before complications arise. The big question here is whether or not green coffee bean supplements really work. To answer this question, we must first discuss the components behind green coffee bean extract. What Makes Green Coffee Bean Extract Different from Regular Coffee While the coffee that we all love and enjoy today do deliver a lot of benefits on its own, a lot of compounds are broken down when the beans are roasted. Unfortunately, these compounds are the what makes coffee beneficial for your health. Aside from that, roasting also intensifies the caffeine content found in coffee beans thus making it more of a health hazard to most coffee drinkers. If you aren't familiar with the negative effects of caffeine, one is it can be extremely addictive. High consumptions of caffeine can lead to insomnia, gastrointestinal illnesses, and even depression. You see, when you aren't able to get enough sleep, your body fails to regenerate thus making your immune system weak. Aside from that, caffeine is a diuretic and that means more of the vitamins and minerals that you consume is excreted through your urine rather than absorbed by your body. Green coffee bean extract contains less caffeine than that in roasted coffee fruit thus eliminating the aforementioned risks. Aside from that, the supplements are taken in controlled doses to ensure that the ingredients will actually deliver positive effects rather than negative ones. Also since these supplements are made from natural ingredients, you won't be consuming chemicals that can harm your body because most of them can actually found in food you regularly eat. Chlorogenic Acid Chlorogenic acid can be easily broken down when the beans are roasted which is why it can only be found in green coffee beans. It can be found in other forms of plants such as honeysuckle and fresh sunflower leaves. However, studies have shown that higher concentrations can be found in green beans which is why scientists focused their research on how to extract it without breaking down the essential components. Green Coffee Bean Extract Weight Loss Supplements If you have already done an initial research on green coffee bean extract weight loss supplements, you may be wondering why they only contain up to 45% of chlorogenic acid. The truth is, the other ingredients help in making this antioxidant effective in weight loss. Among the ingredients that can be found in green bean extract based supplements is caffeine. While we have discussed the negative effects of high doses of caffeine, when taken in small amounts this can help in how chlorogenic acid converts fatty acids found in stored fat into energy. Since it has a diuretic effect, it will help you lose a significant amount of water weight. Lastly, it has the natural ability to help suppress your appetite thus allowing you to control your food consumption. However, you should keep in mind that you should still make it a point to eat because starving your body will only stimulate its ability to store fat in your body instead of burning it. Green coffee bean extract weight loss supplements will significantly increase your body's metabolism and this is very important when you're trying to lose weight.

DoDEA News in a Minute

Welcome to this edition of DoDEA News in a Minute. I'm your host Andrew Holloway. Marilee Fitzgerald, the director of the Department of Defense Education Activity, is retiring after 40 years of service in the federal government. Of those 40 years, 25 have been with DoDEA where she has created a lasting legacy. In her time with DoDEA Ms. Fitzgerald has worked hard to ensure the success of all students by helping educate, engage, and empower each of them to succeed in a dynamic and ever-changing world. I would say to everyone, in every position that we hold in DoDEA that every single moment of our enrgy when we are doing the work that we need to do, there's only one focus, and that foucs is on the children Providing them the absolute the best learning experience possible. We ought not be average at it, we ought to be just as our stratigic plan says, we are the best in the world at doing this. Fitzgerald will officially leave DoDEA in late October. She said upon retirement she plans on spending more time with her family and hopes to continue her efforts in the field of education as well as continue working with the military. Thanks for watching this edition of DoDEA News in a Minute.