Hot Yoga Poses That Make You Better In Bed


Top Sexy Yoga Poses That’ll Make You Better in Bed

If you are in a good relationship and planning to get one step ahead in your relationship, then first you have to be ready for that. How can you prepare yourself, when you will have the most pleasant experience of your life? Often girls plan to have makeup support for that very moment, but it doesn’t work to make you better in bed. You need to make your body capable of attracting your partner for that special moment. Get help of yoga to make your body comfortable for that pleasant moment. I am suggesting you few exercises that will surely make you better in bed.

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How Yoga May Help Relieve Depression

Yogini Capris

How Yoga May Help Relieve Depression

Like the rest of the world, all of us in the BaliniSports family were shocked and saddened to hear about the death of Robin Williams. I want to take the opportunity to reach out to the yoga community to talk about the benefits of yoga while coping with grief over the loss of such a tremendous talent and legend. My reaction to the news was particularly strong because I have personal experience with depression. Do you want to know what helped me pull through it? Discovering yoga and founding BaliniSports. Walk with me on a journey through pain, healing, and finding my true purpose. Continue reading

The Perfect Pair of Bikram Yoga Shorts

Plank yoga pose

The Perfect Pair of Bikram Yoga Shorts

Attending a yoga class doesn’t mean showing up wearing a boring combination of loose shirts and yoga pants. Yoga shorts, affectionately coined as “booty shorts,” are a great way to switch it up and look great at the same time. When you look good, you feel good, and you remain diligent in your practice. Yoga shorts are a great option for yoginis of any shape, size, or style. Ready to take the plunge and try out a new sexy style of Bikram yoga clothes? You’ve come to the right place! Here’s why you should start wearing booty shorts to yoga and how to find the perfect pair. Continue reading

How To Find The Perfect Bikram Yoga Apparel Online

Brittany Bra

The BaliniSports story is certainly serendipitous; a yogini whose passions for the Earth and for yoga found her creating an online brand of bikram yoga clothing that’s as good for the Earth as it is for yoginis. Shopping online for bikram yoga apparel can be intimating, so what better proof of confidence could a yogini ask for than having clothes designed and made by a yoga enthusiast herself? Here are some things to look for when shopping for hot yoga clothes online.

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Make Everyday Great With This Morning Routine


Make Everyday Great With This Morning Routine

If you wake up and start your day off with positive feelings, thoughts and energy, everything else falls into place, and you can enjoy a productive, creative, fulfilling day ahead. Start incorporating a few habits into your morning routine, and each day you’ll see the benefits. Some of the benefits include: Continue reading

3 most versatile pieces of yoga apparel


3 most versatile pieces of yoga apparel


There are two types of people who buy yoga apparel: those who actually wear it while working out, and those who only buy yoga bras and pants because they’re comfy, cute and make one’s body look slimmer and more toned.

If you’re in the first category, you’re probably less interested in how chic your yoga pants look like, and more concerned about their functionality, but for those in the second category, the versatility of yoga clothing is of top importance, as the items are purchased to be wore not only to gym classes but also when hanging out with friends or traveling. Continue reading

The Benefits of Practicing Yoga?

Dancer Pose

The Benefits of Practicing Yoga

In our world today, there are a million different ways to get your daily workout in. From Fitness Centers, to personal trainers, cutting edge equipment shipped right to your home and even streaming Fitness TV channels. If you want to skip the workout all together there are a plethora of quick weight loss programs including meal plans and beverages with promises ranging from a better body to a clearer mind. Your options are seemingly unlimited in this day and age. Continue reading

5 yoga poses for slimmer legs


5 yoga poses for slimmer legs

Fake it until you make it isn’t the best principle when it comes to fitness and body weight. While you can dress to hide those few extra pounds or to look slimmer for a special occasion, it’s really hard to hide the lumps and bumps while at the gym, especially if you’re dressed in yoga pants and a comfy but revealing tee. Continue reading

BaliniSports is committed to meet Bluesign standards


BaliniSports is Committed Their Entire Supply Chain to Meet Bluesign® Standard

Yoga wear brands like PrAna, Adidas, and BaliniSports have now committed their entire supply chain to meet bluesign® standard, while already one third of Lululemon Athletica fabric mills are bluesign® system partners. Bluesign ® certification means that every part of the textile supply chain uses chemicals, processes, materials, and products that are safe for the environment, production workers, and end-customers. Continue reading

10 Ways to Bikini Body – Yoga Style

Crystal Sweetheart


Are you seeking to get perfect bikini figure in less than one month? If yes, then you should move towards yoga. It is Indian technique of achieving perfect shape of the body in less than one month. You can try it with your sexy yoga clothes every day and get perfect fitness to wear a bikini. Here are 10 postures that will surely help you in getting sexy bikini body:

1 – Downward – Facing Dog – Adho Mukha Svanasana


This posture is very comfortable to practice. Just wear your angel booty shorts and then stand in down dog position. In this position, your hips will be up, and you will stand on your feet and palms. Keep your waist and knees under your hips and shoulder. Thus, you will come in a complete position of down dog posture.

2- Down Dog Split

To practice this yoga pose you have to be in the down dog pose, but slightly you have to pick your one leg up in towards sky. Keep your leg straight up, and thus, your body will come in the posture of down dog split.

Miranda Bra

3- Creacent  lunge – Anjaneyasana

To perform this yoga pose for sexy body, you have to change your down dog pose by taking one step forward. Keep your right foot between your both hands and one leg behind. Now see straight and lay your hand on your finger tips. It is low lung position.

4- Warrior II – Virabhadrasana

Standing in mountain pose first. Align your left heel behind the right heel and then turn your left foot out to 90 degrees.  Turn your hips out to the left.  Raise your arms with strength and make sure they are parallel to the floor.


5- Standing Split - Urdhva Prasarita Eka Padasana

This is an advance pose in Yoga.  Remember to always do the best you can slowly.  First you start by settling your hands down to earth and slope towards your right leg’s knee. Additionally situate your left leg up in the sky. Thus, you will come in standing spilt pose of yoga. Try this pose in sexy yoga clothes for more comfort.

6- Standing Split Squat

Bend your right leg’s knee and keep your left knee outside your right ankle. To balance your body in this posture, take support of your fingertips.

7- Upward Bow – Wheel Pose

This pose itself it’s a whole body work out.  First start by lie on the floor, and bend your knees.  Bend your elbows and spread your fingers on the floor, fingers facing your feet.  Breath and push your tailbone up toward the pubis, and use your core to lift the buttock off the floor.  Slowly lifting one leg up if whenever you feel grounded and comfortable to do so.

Angel Booty Shorts

8- Plank Pose

Start with downward facing dog, and inhale and draw your torso forward.  Make sure the arms are perpendicular to the floor and the shoulders directly over the waist.  Torso parallel to the floor.  Breath and hold for one minute if you can.  Repeat 10 times through out the day.

Plank yoga pose

9- Upward Facing Dog:

Upward facing dog is usually done as part of Sun Salutation.  Perfect for opening your heart chakra.   Start by lie on the floor with both legs close and hands next to your shoulder.  Slowly pressing the top of your feed down and lift your upper body by pressing into your palms.

Upward facing dog



10- Full Boat Pose – Paripurna Navasana

This is probably one of the most challenging exercise for abdominal. Sit on the floor with straight legs in front of you.  Slowly lean back and lift both of your feet at the same time.   Do your best to make sure your back is straight.  Both legs should be straight as well.   Ideally your thighs should be around 45 degree angle from the floor.

Miranda bra

If you will apply above mentioned yoga pose for sexy body, then you will surely get sexy body in less than one month.

Kim Kardashian in BaliniSports

Yogini Capris


Love yoga and own your mind as well as heart confidently


From the living prodigy, Kim Kardashian, to any mortal souls, Yoga has been adding power to the very essential part of one’s life. The entire psyche and soulfulness of one’s life is fabricated by the exemplar essence of life that is fitness by way of Yoga and a proper yoga clothes for yoga. In a recent release it was found that even Kim Kardashian could not strive to fend off the exponential realms and vantage leveraging aspects of Yoga and was spotted in a Balini Sports yoga apparel. A heart throbbing living repute and stardom was seen wearing a BaliniSports Yogini Capris with a Birkin Purse. Nonetheless it’s a myth to follow the brain and mirth to follow the heart. Connecting mind, body, heart and eventually the soul is the true expression of Yoga. Continue reading

Qualities of Great Yoga Teachers: Find an Instructor & Class that Inspires You


Qualities of Great Yoga Teachers:  Find an Instructor & Class that Inspires You

With yoga becoming increasingly popular there are more varieties of styles, studios and teachers than ever before! To someone who is new to yoga, it can be difficult to find a class that’s just right for you. Yoga is for everyone, it’s simply a matter of finding those styles and teachers that resonate with you and will inspire you to thrive. Here are a few components to look for in a yoga instructor or a specific class or style. Continue reading

5 Benefits of Hot Yoga

Hot Yoga

Five Benefits of Hot Yoga

It’s no secret that Hot Yoga is popular. Celebrities, athletes, even busy moms are flocking to studios. Hot yoga is designed for everyone, truly anyone can do it. Unlike Bikram, hot yoga isn’t based on of the same 26-posture series. Instead, it tends to be more of a flowing vinyasa style practice, linking one pose to the next like a carefully choreographed dance. Here are 10 great benefits from a 90-minute beginner hot yoga class:

1. Flexibility:

First thing to remember: Yoga is not about how flexible you are, but about strengthening and your body and aligning your spine. However, increased flexibility is an evident benefit to practicing Bikram or hot yoga. The heat will allow you to safely reach new levels of flexibility, even in beginner’s postures. The heat will make your muscles more elastic, allowing you to fold and flex much deeper. IMG_1491

2. Strength:

Hot yoga is low impact and uses tiny muscles you didn’t know you had, building muscle tone.  Spine strength is a primary focus within hot yoga which is the key to a long healthy life! While physical strength is a great benefit, we often lose sight of the emotional strength gained from hot yoga. The practice is the true definition of mind over matter and the endorphin rush after completing a session will leave you feeling like there’s nothing you can’t do!

3. Breath:

If there is no breathing, there is no yoga. The definition of Hatha Yoga asana is: stillness in a posture while breathing normally. With the added element of the heat, you have to breathe deeply, yet controlled! This breath strengthens your heart and lungs, improving lung function. It won’t take long before you learn to breathe in a full and controlled manner and you’ll breathe easier and deeper than you ever have before. P1380760

4. Detox:

The yoga postures themselves are detoxifying for your muscles, organs, and glands, but sweating furthers the detoxification process. Many postures compress and work the thyroid, helping to regulate the gland and balance thyroid levels. The way you stretch and compress your internal organs and glands stimulates metabolism and increases your energy, so you feel better and burn more calories outside the room.

5. Healing:

The primary purpose of this yoga is therapy. With a regular practice, these postures can help to heal old injuries and also prevent them in the future. This is especially true for, but not limited to, back pain. Don’t skip the postures that are slightly uncomfortable. Many poses are designed to work the spine in every direction, creating a healthy spine and thus a healthy nervous system. Hot Yoga is also known to reduce symptoms of conditions and illnesses including diabetes, asthma, high blood pressure, depression, arthritis and obesity. Try a hot yoga class. You’ve got nothing to lose! As you advance, you gain tremendous focus and determination. The ability to focus carries over to your daily life. When you can focus on the task at hand, you’ll excel and you can enjoy life more. And of course, make sure you’re ready to take on the heat with BaliniSports yoga apparel! My personal favorite is the Fiona Yoga Jersey paired with the Angel Booty Shorts. The fabric is lightweight, breathable and moves with you allowing you to focus on reaping the amazing benefits of hot yoga.

How to Learn to Love Yourself and Your Body After Sexual Trauma

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How to Learn to Love Yourself and Your Body After Sexual Trauma


Fact is, survivors of sexual trauma have higher rates of experiencing addictions, eating disorders, serious health issues and of course PTSD symptoms and more.  I know because I spent many years going through all sorts of health and emotional issues myself and thankfully I am here today to share hope, inspiration, wisdom and tools to help you along your path.

Survivors have a tendency to become ungrounded, be disconnected and “out of their bodies” and experience episodes of anxiety, reactive patterns, panic attacks and more.  The body quite often can be perceived not as the beautiful miracle is it, but as something to be harmed, destroyed or battled with. Add on toxic emotions to the mix and you have a breeding ground for disease of both the mind and body.

Yoga and meditation became my saving grace to heal.

If you are a survivor of sexual trauma, the path to loving yourself may not be immediate, but do know that in time, when you plant the seeds in your garden of self love, before long your garden will bloom, and it will just be a matter of continuing to give it nourishment and pulling some weeds occasionally to keep it in full bloom.   Here are some tips to help you learn to love yourself and your body and heal after sexual trauma:

1. Practice Loving Kindness Meditation.

This will help plant the seeds of kindness and compassion for yourself as you go along your path. It will also greatly help reduce stress on your mind and body and empower you to release toxic emotions from your heart that will help you move into health and wellness and away from stress and overwhelm.

2. Breathe and Get Into Your Body.

Whether you choose yoga or some other mind/body activity, it is important to be able to connect your breath with your body and turn on the relaxation response. This is why yoga is so powerful, as it does this and removes excess tension and stuck energy in the body to help facilitate healing. Grounding and restorative poses are especially helpful to help create a sense of safety and connection with the earth and your body when you can feel so disconnected and ungrounded. Learn how to use your breath and movement as a tool to become empoweredwithin your own mind and body.

3. Reach out and ask for support.

You don’t have to do this alone, you don’t have to live in silence or shame and you can have all you need to heal.  You just have to be willing to ask and receive.

4. Drink plenty of pure filtered water and eat organic real, whole foods.

The more you put the good food in, the better you will feel and the clearer your mind will become.  I know you may not feel like it, but trust me, just take that first step and eat some real food because it will start momentum in the way you need to go. Say a gratitude prayer before each meal and take a few deep breaths.

5. Thank your body.

Each morning show some love and gratitude to your body and before you go to bed at night, be sure to thank your body for all it did during the day. Your body responds to what your mind thinks. Thanks and gratitude will help change the cellular structure. Send your body love and it will bloom.


I hope this helps you find your way out of the darkness and into your light. It gets better. Believe and trust it will. I am leading a special workshop just for survivors in NYC on Saturday July 19th that you can find more info about on my website.


With lots of love,

BY: Jody Mello

Jody Mello

Nourished Self



Short Bio

Jody Mello is a Certified Holistic Health Coach, 500 hr Certified Yoga Instructor, Meditation Teacher and Certified Reiki Practitioner. Her passion is empowering other women to heal themselves from the inside out by diving deep into their soul and healing the root cause of their health and emotional issues. After healing her own health and emotional issues holistically, including PTSD, anxiety, depression, disordered eating and pelvic issues, she aims to support other women to truly heal and love themselves on a deep level. She works with women who have a past history of sexual trauma that are experiencing health or emotional eating issues that wish to heal holistically on a deep spiritual level.



Best Anti-Aging tips


Best Anti-Aging tips for Yogis


Moreover, doing yoga is so convenient that it can be done even at home. These also do not involve very strenuous activities that can put too much stress in the body. Yoga is perfect for people who are interested to know other anti-aging practices. All over the world, more and more people are discovering the anti-aging effects of it. Below are some of the reasons why yoga just might be the answer to keep that active body filled with energy and a face that just radiates with a youthful glow.


1. Posture

As a person tends to age, maintaining a good posture can be quite a challenge. It is also unavoidable to lose muscle mass and to feel that the bones have weakened. However, due to the various yoga poses that enable the body to be flexible yet strong, a person can surely maintain good posture and core strength.


2. Supple Skin, No Wrinkles

Unknown to many, practicing yoga just might be the trick in getting rid of wrinkles! Practicing yoga promotes healthy facial skin cells which will boost the production of collagen, the skin’s anti-aging and anti-slacking property. Yoga is also known to get rid of toxins in the body, as well as the skin, therefore keeping a person’s skin clear and radiant.


3. Energy and Vitality

Through yoga, the body will surely be recharged and amped up at the same time. By itself, yoga is also a form of exercise. With the body getting to do the work that it needs to do, it does not only burn calories for weight loss, but also provides that energy boost and overall balance of the body. Of course, when the body is feeling energized, so will the person be. Therefore, no more gloomy mood that is definitely a tell-tale sign of aging.


4. Reduce Pain

Aging can be a painful experience for some people, but yoga can deal with that as well. Tight muscles, when prolonged, can lead to more serious problem and worse pain in the future. With yoga, the stressed out and exhausted muscles of the body are brought back to their relaxed state. The spine, which is a very important part of the body, is also exercised with simple yoga positions. Yoga also makes a huge difference in the flow of blood and oxygen in the body.


5. Stress-free Mind

With so many things to worry about, stress is one of the easiest things to resort to. But with simple meditation while holding a yoga position, breathing becomes so much more than inhaling and exhaling air. When practicing yoga, the mind enters a relaxed state, as well as the body. The nervous system calms down and gets rid of anxiety and stress. Remember that having a happy disposition is one of the most important elements of being young!

Tips on how to travel light & stylish!

Brittany Bra and Fiona Tank

Personal Packing Tips from a Yoga Queen:

 I put almost as many miles on my suitcase every year as I do on my yoga mat. My husband’s busy career means we’re traveling as a couple nearly every week. I made the decision to tailor my lifestyle to keep up with his frequent flyer miles because a long distance relationship simply wasn’t an arrangement I was willing to live with. Even with all the technologies to keep couples connected, I still prefer to have my suitcase sitting next to his at the airport. Luckily, I can run my online yoga apparel company from anywhere in the world. I even use our travels to meet up with clients and important names in the fashion world who are interested in collaborating with BaliniSports. You might say I’ve chosen romance without choosing to let my dreams of running a fashion empire die. You might be wondering how exactly to pack a business empire and a marriage into one little suitcase. Let me give you my own personal tips and tricks for how to pack lightly and stylishly.

A Simple Black Dress

A versatile dress can take you from a romantic dinner with your husband to a lunch with a prospective client so easily. Fold the dress in a special laundry bag to avoid lint and wrinkles.Ballet Flats
If you ask me, high heels take up too much room inside a suitcase. A pair of black flats looks fabulous with hot yoga apparel and or a polished business suit.
A Scarf and Denim Jacket:
This is another look that I create often when I am visiting Los Angeles.  The look is so cute, and people don’t even realized I was wearing a comfortable yoga tank.  Scarfs are light weight and best accessory for traveling on the road.  At night, throw in a denim jacket to complete the look for dinner.
BaliniSports Fiona Tank

BaliniSports Fiona Tank

The BaliniSports Megan Tank or Fiona Tank
After using this cute, flirty tank top for my morning yoga routine, I throw on a cute cardigan and start my day. I have also been known to pair this tank top with a black skirt and black blazer. This look allows me to show business connections that my fun, flirty design style is truly a part of my real life.

BaliniSports fiona tank

BaliniSports fiona tank

The BaliniSports Miranda Bra or Brittany Bra 
This is my everyday bra. I feel light, free, and supported as I run errands or sketch new designs for my collection. My shape never looks better than when this sweet little bra is hugging my curves.
Sample Beauty Products
Ask for samples the next time you’re at the beauty counter or salon. Packing small lotions and shampoo bottles instead of large containers will save so much room inside your suitcase.Versatile Makeup
Pick makeup items that cover more than one aspect of your face. Use a rosy lip gloss to add color and shine to your lips, cheeks and eyelids. Line your lashes with black eyeliner to avoid having to use multiple products to make an impact. These little tricks will allow you to go heavy on the glamor without packing heavy.

 A Yoga Towel

I visit a lot of different yoga studios on the road. I never want to risk picking up germs by renting yoga equipment. Make sure you leave room in your luggage for your personal yoga towel.

My Final Thoughts on Packing Light
What you pack in your suitcase isn’t nearly as important as what you pack in your heart. My travels would not be as amazing as they are if I didn’t keep up my daily yoga practice on the road. In addition, my notebook is never far from reach. My mind is always working to create soft, resilient yoga wear for women around the world. Did you find my stylish packing secrets helpful? Stay tuned for more tips on how to live a fabulous life full of love and yoga.

How to prepare for Bikram Yoga teacher training


What I learned from My Experience with Bikram Yoga

Like pretty much everyone else on the planet, I had been hearing tons of chatter about Bikram Yoga from friends and acquaintances. I heard all the legends about how this particular strand of yoga was full of intense heat, spiritual awakenings, and magical cleansing. As much as I love yoga, I wasn’t sure that I was ready to participate in an intensive session of 26 poses and breathing exercises. As a designer of yoga apparel, I knew I owed it to my clients to experience the most intense and challenging physical experience possible. Pushing my own limits was the only way to learn what women truly need when they give it their all.

A few months ago, I finally took the plunge and signed up for my first Bikram Yoga session. My first thought upon entering the large ballroom was that my friends weren’t lying when they spoke about how the setting of their Bikram Yoga experience felt like a furnace. In fact, the fans blowing hot air throughout the room made the atmosphere feel downright boiling. I was thankful that the airiness of the ballroom made the situation more tolerable. I wiped the sweat from my brow and confidently strode to where the rest of the class participants were standing. By the time the Bikram instructor entered the arena, 500 of us had piled into the ballroom. The instructor smiled and told us we were about to have one of the most intense experiences of our lives. As I discovered next, he wasn’t lying.

What followed was one of the most intense physical, mental, and spiritual hours of my life. I could practically feel the toxins being flushed from my system as oxygen flowed into every pore. I am happy to report that I experienced increased mental clarity, flexibility, and emotional balance by the time I left that ballroom. Had I not come prepared with the right gear, I’m not sure my mind and body would have been free to have such a positive experience. If you’re about to embark on a physical and spiritual odyssey with Bikram Yoga, I’ve compiled a list of things you’ll need to be prepared to sweat without distractions.

A Stainless Steel Water Bottle
You’ll need a water bottle with temperature control to keep your water as cold as possible. A plastic water bottle simply won’t stand up to the intense heat in the room. Of course, you should begin hydrating, eating fresh fruits, and sipping smoothies a few days ahead of your session.

A Yoga Mat
Don’t forget to bring your own yoga mat. With the level of intense sweating that will be happening, yoga studios don’t usually encourage the borrowing of mats.

Coconut Water
You’re going to need a serious infusion of electrolytes and hydration once the sweat begins to pour from your body. Coconut water offers a healthy, natural alternative to sugary drinks. In addition, all the potassium packed into every sip of coconut water will give you an energy boost.

A Smile
Smiling and being personable is one of the best ways to make the most of this experience. You’ll want to bond with the people surrounding you. After all, having friends to gain inspiration from and practice dialogue with will come in handy when the intensity level peaks.

Proper Bikram Yoga Clothes
When you’re sweating and burning calories with the level of intensity required by Bikram Yoga, having the right clothing is everything. Before you head into your session, I highly recommended investing in a few key pieces of clothing made with moisture wicking fabrics. I can’t tell you how glad I was that I had chosen to wear my BaliniSports Brittany Bra and BaliniSports Angel booty shorts that day. In fact, I had placed a spare BaliniSports Miranda Bra in my bag just in case I needed to change clothes at some point. It came in handy when a young woman positioned next to me began complaining about feeling irritated by how soaked her cotton workout shirt had become. Her discomfort was making it difficult for her to keep up. I pulled out my spare bra for her to slip on so she could continue with ease.

Final Thoughts
Bikram Yoga is the ultimate way to push yourself to your physical, mental, and creative limits. There is nothing quite like participating in a cleansing experience in a room packed with 500 other eager seekers. I walked away with brand new inspiration for creating Bikram Yoga clothes that offer women maximum comfort and support.


6 Yoga Poses to Help You Detox

Revolved Head to Knee Pose

Feeling tired or lethargic most of the time? Or having skin problems that won’t go away for months? Always feeling bloated and heavy even after a small meal? It might be time for a detox.

As there are several ways to remove the toxins in our body, some are opting for vegetable and fruit juicing and some are using supplements, you might want to include these yoga poses for optimal detoxification. These poses will help to stimulate those circulatory, digestive and lymphatic systems of your body.

Pick some of the poses you feel your body wants to, or include all of them on your practice for a healthier you!


Revolved Head to Knee Pose

1.   Revolved Head-to-Knee Pose

Even you’re not on detox, this is a feel-good pose especially for tensed shoulders and lower back pain. With the gentle twisting motion while opening the chest, this is good to stretch and loosen the muscles on the lower back.

Sit on the floor with your torso upright and your legs wide. Bend your left knee and snug the heel into your left groin. Then slightly bend your right knee and slide the heel a few inches toward the right buttock.

Exhale, lean to the right, and press the back of your right shoulder against the inside of your right knee. Lay your right forearm on the floor inside your right leg, palm facing up. Lengthen the right side of your torso along the inside of the right thigh. Turn your right palm toward the inside edge of the foot and take hold of it, thumb on the top of the foot, fingers on the sole.

Remember, the pose is anchored by the femur bone of the left leg. Press the left femur firmly to the floor, as you inhale and slowly extend your right knee. Keep the back of your shoulder connected to the inner knee as you extend it; you’ll find that your torso is drawn out by the straightening knee. When your knee is straight, twist your torso toward the ceiling.

Inhale your left arm straight up toward the ceiling, lean it back slightly, and then, with another inhale, sweep it behind your left ear and take hold of the outside edge of the right foot. Press the elbows away from each other, using them like a crank to help twist the upper torso further. Turn your head to look at the ceiling. (Instructions from Yoga Journal)


2.   Marichyasana C

This pose looks simple, but it is a BIG challenge for most practitioners. But the rewards are great too. It helps in digestion, cleansing and purifying. It stimulates and energizes your body, especially your internal organs by its twisting action and the flow of your breath. So breath is also very important in these poses!

Begin in Staff Pose (Dandasana). Bend the right knee and place the heels as close as to the right buttocks. Make sure to have a hand-width distance between the right foot and the inner left thigh. Right foot is flat on the mat, with toes pointing towards the front of the mat. Place your right hand on the mat behind your back. Then hook the left elbow to the outside of your right knee. Look over the right shoulder. You may stay here, or bind the hands. Wrap the left arm around the right knee with an internal rotation of the shoulder. Take the right arm behind the back and bind the right wrist with your left hand. Breathe.





3.   Revolved Side Angle Pose

While this pose requires both flexibility and strength, it also adds the twisting motion movement that helps in writhing out the internal organs. Not to mention adding strength to your abdomen, thighs and legs, while increasing the flexibility especially in the hips area.

Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn your right foot out to the right 90 degrees and turn your left foot in slightly to the right. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle.

Exhale and turn your torso to the right until you’re facing directly out over the right leg; as you do this, lift your left heel off the floor and spin on the ball of the foot until the inner left foot is parallel to the inner right foot. Then exhale again and bend your right knee. If possible, bring the right thigh parallel to the floor. Keep your left leg active by pressing the thigh up toward the ceiling and extending strongly through the left heel. At the same time, resist the lift of the left thigh by pressing the tailbone toward the pubis.

With another exhale turn further to the right and lean the torso down, placing the left hand on the floor inside the right foot. Dig your right thumb into the right hip crease and push the thighbone down toward the floor. Firm the shoulder blades into the back ribs and lean the torso back slightly, away from the inner thigh. Stay in this position for a few breaths.

If this position seems challenging enough, stay for the recommended time. If you want to go further, bend your left elbow and bring it to the outside of the right knee. Resist the knee and elbow against each other. If possible, straighten your left elbow and reach the hand toward the floor (if you can’t reach the floor, support your hand on a block). You can keep your right hand on your hip, or stretch it over the back of the right ear with the palm facing down. Then turn your head to look at the right arm. As in all twists lengthen and soften the belly, extend the spine with each inhalation, and increase the twist as you exhale. Do the same on the other side.


4.   Hero Pose

This is a great stretch for the quadriceps muscles. Also through practice, this will strengthen your knees, thighs, ankles, calves and your spine. This pose is recommended for practice after a meal because it helps to alleviate stomach bloating and helps in proper digestion.

Come to kneeling position, with the knees together and feet are slightly wider than hip width apart. Sit both of your sit bones on the floor, but if it is too painful on your knees or calves, you may sit on a block or to a firm, folded blanket. Make sure that the heels are up, and the toes are pointing towards the back of your mat. The tops of your feet are firmly grounded on the mat. Breathe.



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5.   Standing Forward Bend

The forward bend pose stretches the spinal cord, along with the muscles around it. As the pose places the head below the heart, it encourages the flow of blood throughout the body. It also squeezes the stomach and improves digestion. 

Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.

If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.

With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.

Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself.

Don’t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.



6.   Revolved Chair Pose

This pose is not just stimulating your internal organs, but also for strengthening the mid and low back, as well as tones your thighs, buttocks and hips. Who wouldn’t want to have those?

Stand in Mountain Pose, with your toes together, heels are slightly apart from each other and your hands in prayer in front of your chest. Inhale, bend both knees and lengthen the spine. Exhale, hook the right elbow to the outside of the left knee. Deepen the pose on the exhalation.


4 Ways to Plan and Celebrate Mother’s Day!

Mother and Son Yoga

Mother’s day is the perfect time to show how much you love and appreciate your mom.  Surprise her with these ideas that she will surely feel loved and important.


family-meetingBring the family together and talk about a surprise plan for mom. It will also help you to know if someone in the family is already planning something and you don’t want to step on someone’s toes. You can also gather more ideas on what Mom particularly likes or interested with.



treat-her-like-a-queenTreat her like a queen. Your mom can be a busy mom and you may want to treat her on this special day off from work and into a salon to have her pedicure or her hair. Another option is to bring the spa services to her home. You can both go shopping in her favorite shop. You can also bring her to a park, a museum, to a movie or just have a picnic lunch that was all organized by you and the whole family.



Mom likes thoughtful gifts for sure. Give her something really special on this day or give her a card, or her favorite music album. Chocolates and flowers will surely make her smile. You can also surprise her by planting her favorite flowers on the patio. Think of her favorite things and what she likes to do.

See our 2014 Mother’s Day Gift Guide here.



One phone call away. One way to give her smile (and tears!) is for your family members or siblings who live across the country or overseas to talk to her. If you’re living far too, your voice will surely give her a smile.



Happy Mother’s Day!

How to Really Love Our Bodies

Chaukei and Ada

As women, we are often told to love our bodies. Indeed, it’s become something of a mantra. While we all know we should love our bodies, actually doing so is easier said than done. Like many women, I am my own worst critic. Even though I consider myself to have a healthy, realistic body image, I am not prone from picking myself apart. (For example, just the other day I was standing before the mirror and wondering what on earth I was thinking when I decided to wear a pair of cropped leggings that showed off my “fat” calves.)

While the tips below cannot guarantee permanent silence of that inner critic, they can nonetheless help us put us on the right path of self-love. Here are 4 that I have found to be especially helpful.

1.  Stop comparing yourself to others including your friends.

No one has a perfect body. Most of us are aware that nearly every glossy photo that we see of celebrities has been heavily Photoshopped or had some sort of alteration. However, the people I have tended to compare myself to the most have been women I have actually known. Personally, I think this is even worse for our self-esteem. The fact is, every body is different. Wishing for something we don’t have and never will have is an exercise in futility.

2. Focus on what your body can do rather than what it cannot.

Every body-even those that are physically disabled are capable of something. If you are blessed with good health, then you already have more than many people in the world. We don’t have to be world-class athletes to be in awe of our bodies. Just think of all your body does for you every day, and you’ll be in awe as well.

3. Think of your body as an individual.

Most of us would never tell a friend or loved one that they are worthless, not good enough, etc. but have no problems saying that about our bodies. Why is that? Self-loathing has a terrible effect on our self-image. No one I know actively choses to feel miserable. Thing of this the next time that inner critic comes up.

Body love is challenge for many of us, but there are real, practical ways to achieve it. Try these tips for yourself. At the very least, you have nothing to lose and a lot to gain.

Article Written by Kimberly Lo, a writer a yoga instructor at Common ground healing arts and a proud mom.  Kimberly also writes for Elephant Journal frequent.