Category: Z Featured

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  • Pose of the Week: Ustrasana

    Pose of the Week: Ustrasana

    This week’s TFM Pose of the Week is Ustrasana or Camel Pose. Backbends are a great way to open up the front body and to energize yourself. Take your time getting into this one and remember to breathe!

    Level 1 Modification: Start with your shins parallel and toes untucked. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in. Take a deep breath in, and on the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Keep your hips pushing forward while your thighs remain perpendicular to the ground. If it is comfortable, drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest.  Your head should be the last thing to rise. Sit back on your heels and take a moment.  Repeat this sequence two more times.

    Ustrasana Level 1

    Level 2 Modification: Start with your shins parallel and toes tucked under. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in, and take a deep breath. On the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Slowly bring one hand at a time down to your ankles. Keep pushing your hips forward while your thighs remain perpendicular to the ground. If it is comfortable, drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest.  Your head should be the last thing to rise. Sit back on your heels and take a moment.  Repeat this sequence two more times.

    Ustrasana Level 2

    Ustrasana: Start with your shins parallel and toes untucked. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in. Take a deep breath, and on the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Slowly bring both hands to the tops of your feet. Keep hips pushing forward while thighs remain perpendicular to the ground. Slowly drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest.  Your head should be the last thing to rise. Sit back on your heels and take a moment.  Repeat this sequence two more times.

    Ustrasana Level 3

  • Make Ahead Mother’s Day Brunch

    Make Ahead Mother’s Day Brunch

    Mother’s Day and brunch seem to go hand-in-hand. Cup of tea served with a rose and cupcakes

    So, if you are entertaining your mom this weekend, consider our Make Ahead Mother’s Day Brunch menu.  It’s simple, healthy and delicious — and most of the heavy lifting can happen a day in advance.

    We have put together some of our favorite breakfast recipes, including our Easy Baked Frittata, Banana-Oat Muffins, Strawberry-Rhubarb Compote and our Oatmeal Cake.

    All or a few of these recipes would make a lovely brunch.  Remember, it’s the thought that counts, and we guarantee any special mom in your life would be delighted with a brunch in her honor!

    See below for pictures and access to the recipes.

    Happy Mother’s Day!

    Easy Baked Frittata
    Frittata Banner
    Banana-Oat Muffins
    BananaOatMuffinRecipe

     

    Strawberry-Rhubarb Compote
    strawberryrhubarb

    Oatmeal Cake
    oatmeal cake square

  • Moms Love Yoga

    Moms Love Yoga

    Yoga is a great form of fitness for anyone — but it’s ideal for moms! In honor of Mother’s Day, we thought we would create a list of all of the reasons why moms should give yoga a try.

    girl sits and meditates in the parkHere are 10 reasons why yoga is the perfect workout for YOU!

    1. You can do yoga from the comfort of your own home. You can practice yoga anywhere or anytime that works for you—before work, during your lunch break or at night when the kids are asleep.

    2. You can tailor your practice to fit your body’s needs. Do it at your own pace. You can adjust each pose for your current level of strength and flexibility. Your practice is your own, and there are plenty of modifications to accommodate injuries.

    3. There’s no set amount of time. You can participate a in a full hour-long flow, 30-minutes or even 10-minutes.

    4. It will make you feel stronger. Yoga will help you build physical strength and also strength of mind.

    5. You have a valid reason to shop! Who doesn’t love stylish exercise clothing?  Obviously, you can wear your old t-shirt and shorts to practice, but you will get a great boost of confidence with fresh new clothing that makes you feel confident and beautiful.  You know we love our funky patterned leggings. Check out some of our most recent faves from the new Gaiam line at Kohl’s.  There’s also some really cool yoga gear out that will inspire you to get on your mat.  In fact, there are some beautiful mats, totes and carriers as well as other accessories that will help motivate you to get moving! 

    6. Yoga is a forced time-out for moms.  Yoga will do amazing things for your body, but it’s even more amazing to see what it will do for your mental state of being.  When your mind is racing and your to-do list is endless, it’s a good thing to have yoga in your life.  You don’t have to know how to quiet the mind and meditate.  Yoga is a moving meditation, and you will automatically fall into that meditation.  You will notice that your loud thoughts dissipate over the course of your practice, and you are left in a blissful, peaceful state.  

    7. It will make you feel beautiful. Doing something for yourself, and doing something that makes you feel good, will make you feel beautiful.

    8. It’s better with a friend. A yoga partner makes the practice more fun! So, find a friend and get your yoga on! Now you can work out and spend quality time with your bestie.  How about scheduling a playdate with another mom friend?  Your kids can play in the yard while you roll out your mats and practice outdoors.

    9. You can join a yoga community. There’s a tight knit group of yogis who will inspire and motivate you, and you can connect with them through social media, such as Instagram, or find/create your own community by attending local studios or gathering your friends.

    10. You can share yoga with your family.  Once you begin your practice, your kids — even your husband — will be interested.  And, what better way to show your love for your family than by taking care of YOU!

  • Strawberry-Rhubarb Compote

    Strawberry-Rhubarb Compote

    Mother’s Day is around the corner. Have you planned something special for your mom?  I think all moms love brunch — so whether you are making one — or someone else is making you one — check out this recipe for Strawberry-Rhubarb compote.

    strawberryrhubarbIf you’ve never had rhubarb, you really must try it.  It’s actually a vegetable — it kind of looks like red celery. It is frequently paired with strawberries because they sweeten up the naturally tart rhubarb.  You can make strawberry rhubarb pie, or strawberry rhubarb crisp, but I thought a compote would be delicious and versatile and perfect for Mother’s Day brunch!

    So, what is a compote?  In this case, it’s a mixture of cooked down fruit, usually in a flavored sugar/water reduction.  It can be eaten on it’s own — both hot or cold. You can also use it to top pancakes and waffles, ice cream and pound cake. However, today, I’m going to layer it between Greek yogurt for a delicious parfait.

    The Strawberry-Rhubarb compote recipe is super simple.  All you need is strawberries, rhubarb, maple syrup (yes, I’ve replaced the white sugar with grade B maple syrup to lighten it up), lemon zest and vanilla extract — let it cook down on the stove and voila – compote! For this recipe, let it cool down before serving.

    So, here’s my recipe.  I’m hoping it introduces some of you to rhubarb — which is a wonderful vegetable — and I hope you love it.  I think the parfait would be lovely for Mother’s Day brunch, don’t you?

    Strawberry-Rhubarb Compote
    Yield approximately 4 cups 

    4 cups of rhubarb (sliced, 1/2 inch thick)
    1, 16 ounce container of strawberries, quartered
    1/2 cup of grade B maple syrup
    2 tablespoons water
    zest of 1 lemon
    1/2 teaspoon vanilla extract

    In a saucepan over medium low heat, add the rhubarb, maple syrup, and water.  Let the mixture simmer until the rhubarb just starts to soften.  Then, add the strawberries and cook until they are soft — total cooking time is approximately 10-12 minutes.  Add the vanilla extract and lemon zest at the very end.  Please note that the rhubarb cooks down — it will not be whole, but you will notice strawberry pieces throughout.

    If you are going to make the parfait in the photos — just add a few tablespoons of Greek yogurt to a cup, then a tablespoon or two of the compote, then repeat until you reach the top of your glass.  You could even top yours with granola or chopped walnuts.

    Helpful Hint: Rhubarb is a seasonal spring find! You can find it in your local grocery store — in the fresh produce section or in the freezer case. If you purchase it fresh, you will find it in long stalk form. You generally won’t find any with green leaves in tact, but if you do, remove them — you only use the red stalk!

  • One Single Step

    One Single Step

    You’ve heard us say it before — start small.  Make one change at a time.  Eventually, it will become a habit.  A series of small steps can lead to BIG change, BIG success.

    This concept holds true for many things in life — both physical and mental.  Maybe you want to become fitter? Maybe you want to eat healthier? Maybe you want to change careers? Maybe you want to change your frame of mind?

    That first, single step is the hardest.  But, you CAN do it.  We know you can.

    LaoTzuQuote

  • 5 Tips to Consider After Being Diagnosed with an Illness

    5 Tips to Consider After Being Diagnosed with an Illness

    Those of you who have been following me on Instagram know that I’ve been on a long-term healing journey for a mysterious autoimmune condition.

    Three and a half years ago, I gathered multiple opinions for acute roaming pain in my tendons and ligaments— severe pain that would strike without warning and then disappear randomly without a trace. I had blood tests, x-rays, and MRIs. I met with two rheumatologists, a sports medicine doctor, physical therapists, a podiatrist (to assess damage in my hips and feet) and a general practitioner. I was not lazy with my medical care. Based on my blood work and clinical findings, these bright professionals with years of experience each came to the conclusion that I had an autoimmune disease. The treatment for such an illness was pain management and immune-suppressing drugs. None of these drugs were mild.Extreme close-up of medical pills and syringe on white background

    Rather than turning to medications that had a long list of side effects, I turned to a macrobiotic diet to heal and suppress symptoms. I found a macrobiotic counselor who suggested a strict healing diet, and I found tremendous success after just four months.  I never had to take any of the strong medications that are typically prescribed for rheumatological issues, and for the most part, I’ve felt very good.

    I started noticing a change in my health this past September when my daughter was admitted to the hospital for a kidney transplant. The palm of my left hand started to hurt while I was in that hospital room with my daughter, and the pain has not subsided in the months since.

    Within a few weeks of receiving a new kidney, my daughter rejected the kidney, and we found ourselves back in the hospital, living a nightmare. It was at that time that my right knee began to hurt, and I started to have trouble walking.

    A couple of months later, my right wrist began to hurt, and I’m now at a point where I can’t put much weight onto either of my hands without feeling excruciating pain.

    Stress is an unbelievable force. It can change your body chemistry and trigger illness. No matter how strict I became with my diet, I could not find healing. After a few months of struggling to heal on my own, I contacted my macrobiotic counselor. She was very firm with me. She reminded me that she always thought that something else was going on in my body. Based on the principals of oriental diagnosis, she examined me and maintained that she continues to think that I have Lyme disease or some kind of parasite. I reminded her that three years ago, I had asked both of my rheumatologists for Lyme testing, and they both refused. They told me that Lyme is the most over tested disease that rheumatologists see, and that they had no basis for testing me.

    My macrobiotic counselor told me to start searching for a new doctor and to keep searching until I could find one that would agree to testing. Four weeks ago, I found an integrative doctor who agreed to help. I had extensive blood tests to check for Lyme disease and the co-infections (parasites) that often travel with the infected tick.

    One week ago, I received my results, and my macrobiotic counselor was right. I can’t ignore that I DO have antibodies that are suggestive of an autoimmune condition, but perhaps the formation of those antibodies was triggered by being bitten by an infected tick. I am now starting a long course of two different types of antibiotics. I have been warned that this could take quite a while to heal, but I am patient. After all, I’ve been patient for the past 3.5 years as I harbored these parasites in my body without any medical intervention. I can continue to be patient.

    Let me tell you what I have learned from this experience that may help you if you’ve been diagnosed with an illness or are currently searching for answers about your own medical condition.

    Always seek multiple opinions from the best doctors when dealing with a serious medical condition that requires treatment.

    Once you have your multiple opinions, don’t assume that your multiple opinions (even if they are in agreement) are 100 percent correct. Always leave the door open to other possibilities.

    Search for a good doctor that practices integrative medicine and combines the best of western medicine and alternative therapies. Remember that not everything that heals in this world is found under the roof of a hospital. Take the help from medications when necessary, but keep in mind that healing and cures don’t always appear in the form of a pill or a syringe. Don’t underestimate the power of the body to heal itself with natural remedies.

    Find the discipline within yourself to try a natural healing plan. But don’t forgo the experienced care of a physician! Work alongside your medical team. Do everything in your power to strengthen your body. Cut the sugar. Cut the processed foods. Start loading up on greens and sea vegetables and fermented foods. Strengthen your gut, and strengthen your immune system. I adopted a strict macrobiotic diet, and by doing so, not only did I heal from unimaginable pain, but I also eliminated a bunch of other smaller issues (like debilitating seasonal allergies that plagued me each spring for 15 years.)

    Don’t allow your gut feeling to be drowned out by your doctors. In hindsight, I realize that I had a gut feeling. There was a reason why I was asking each doctor for Lyme testing. I allowed that inner voice to be drowned out by doctors because I valued their experience much more than I valued my gut feeling. Be your own greatest advocate. Insist on the tests you want to see. Offer to pay for them yourself, if necessary. Or keep looking for a doctor who is willing to explore your ideas and theories. They may not pan out, but you will feel much better after covering all of the bases.

  • How 10 Minutes Changed My Day

    How 10 Minutes Changed My Day

    Despite all of my planning, this morning wasn’t particularly smooth. My alarm clock woke me at 5:45 am. I was groggy and confused. Was it time to get up already? I’m not one to jump out of bed joyfully in the morning, but today felt unusually rough. My sleep cycle was interrupted because my husband had to leave for work in the middle of the night. (Okay, maybe it wasn’t the middle of the night, but 4 am certainly felt like the middle of the night.)

    As I sat at the edge of my bed at 6 am, I realized that I had been sitting motionless, staring into space for a full 15 minutes. FIFTEEN MINUTES of staring into space!!! What just happened? I was wasting my precious “me time”! I had to get moving.

    I finally willed my body into the bathroom where I washed up, and then I headed into my walk-in closet and put on my workout clothes. I had a brand new exercise outfit to wear today. (Insert sleepy happy dance.)10 minutes

    I pulled my shirt over my head, stepped into my leggings and socks, and then I realized that the store tags were still dangling off of my new clothes. I briefly considered removing the tags with my bare hands to spare myself the annoyance of having to find a pair of scissors, but decided that with my luck, I would probably tear a nice hole into my new clothing if I did that.

    I tiptoed past my kids’ bedroom and walked into my office to look for a pair of scissors. Please Lord, don’t let me wake the kids.

    The kids stayed asleep, but my scissors were gone! What?!! Last week, the kids “borrowed” my stapler, which was never to be seen again, and now my scissors have disappeared into the same abyss?! Do they not have 8 pairs of kids’ scissors lying all over the house? Ugh. I went down to the kitchen and found another pair of scissors and headed into my home gym to work out. Finally! My morning exercise could begin.

    I looked at the time, and realized that I’d managed to move at such a snail’s pace that I had killed 45 minutes in my bedroom, bathroom, office and kitchen. This was going to be an abbreviated workout.

    As I stepped onto my elliptical trainer, I suddenly remembered that I received a new pair of fitness headphones to try. Might as well use them! I pulled the new headphones out of the packaging and snuggled each earbud into my ear. The left earbud didn’t feel right. I saw that the cardboard box included a little bag of extra rubber earbud pieces in multiple sizes. I pulled one out of the bag and started changing the removable earbud piece. It promptly fell off, and bounced out of sight. My home gym is not big, but I couldn’t find the rubber earbud anywhere. I actually got onto my knees and looked for a few minutes. I gave up my search and used another rubber piece instead.

    I put my new headphones on with the proper-sized earpieces, stepped back onto my elliptical, and started moving.

    That’s when I heard it.

    “Mama…we’re hungry.”

    Gah! The kids were up. I had been up since 5:45 am, and I had gotten nothing accomplished.

    I almost gave up right then and there. It was 6:45 am, and it was a school day. But the key word there is almost. I didn’t throw in the towel.

    I looked at my kids and told them that I needed 10 minutes. They scurried off.

    In total, I exercised on my elliptical trainer for 10 minutes and 44 seconds. Was it ideal? No, of course not, but life is rarely ideal. In just 10 minutes and 44 seconds, I still managed to claim a small piece of the day for myself— for my mental and physical wellness. Although I did not exercise for nearly as long as I anticipated, I maintained structure and routine. When I stepped off that machine, I felt awake, limber, and accomplished.  I was energized.  I didn’t feel resentful toward my children because I managed to start my day by doing something that made me feel good.  It didn’t have to be an hour-long activity. Ten minutes made a difference.

    If you can’t commit to long periods of time, go ahead and give yourself a few minutes to move your body. You will see that in as little as ten minutes a day, you can change your mood, your self-esteem, and your whole outlook on life.

     

  • Eliminate the Struggle in Tripod Egg Headstand

    Eliminate the Struggle in Tripod Egg Headstand

    Have you tried our Tripod Egg Headstand tutorial without much success?  Are you stumped as to why you are unable to get into this inversion?  If so, this article may shed some light on the topic and help you re-focus your efforts.

    There are many elements that play into the perfect headstand— core strength, neck stability, concentration, balance, hand placement, head placement, etc. The list of factors is surprisingly long, but if I had to pick just one factor that determines whether or not a beginner can successfully perform a Tripod Egg Headstand, I would have to say… HAMSTRING FLEXIBILITY!

    TripodEggBannerThat’s right— the tightness (or looseness) in the backs of the legs. Does that surprise you? It might. Most people rarely make the connection between hamstrings and headstands, but the connection is real. If you are struggling to climb into a Tripod Egg, your hamstrings may be the issue.

    Let me explain.

    Take a look at photo A below. No, it’s not really a headstand…I haven’t taken flight just yet, but this posture basically looks like a headstand with my feet still resting on the mat. In fact, if you only look at my arms, head and torso and use your hand to cover my legs in this photo, you’ll probably think that I am balancing in a headstand.  The reason why this image resembles a headstand is because my hips are stacked right above my shoulders. Hip stacking is what makes it possible to easily perform a Tripod Egg headstand. How does one stack the hips over the shoulders? By walking the feet toward the elbows— a task that requires hamstring flexibility. Walking the feet toward the elbows may feel effortless to someone with loose hamstrings, but it will feel very difficult to someone with limited hamstring flexibility.

    HamstringsLooseText

    Take a look at photo B where I simulate a case of tight hamstrings. My knees are bent, and as a result, I am unable to stack my hips over my shoulders. If you draw an imaginary vertical line through my hips, you will easily see that my hips are not even close to being aligned over my shoulders. So now we have this important realization: Without hamstring flexibility, hip stacking doesn’t happen.

    HamstringsTightText

    Assuming I have plenty of flexibility in my hamstrings, I can stack my hips and easily place my right knee onto my right tricep.  Take a look at this next photo and compare it to photo A above.  Yes, I have to engage my core to lift my knee, but I don’t have to change anything else about my posture. My body is already aligned and ready to go. This posture is possible because of the hip stacking.  And in turn, the hip stacking is possible because of the hamstring flexibility. The final motion of lifting the left knee onto the left tricep doesn’t require much additional effort once the hips are stacked and the first knee is in place.

    OneLegBentTFM

    By now, you see the importance of having loose hamstrings, but let’s go through one final illustration.  In the photo below, I am simulating a scenario where my hamstrings are tight, and I am attempting to put my knee onto my tricep.  With tight hamstrings, I cannot straighten my legs.  If I cannot straighten my legs, I cannot stack my hips.  Consequently, it’s not even possible to get my knee onto the back of my arm.  My knee is actually BELOW the level of my tricep.  Even if by some strange miracle, I could crunch my body and round my back in such a way to allow the knee to rest on the tricep, what are the chances of balancing with both knees on both triceps if the hips are not aligned over the shoulders?  Slim to none, and slim just left town.

    TightHamstringAttemptTFM

    If you are struggling with your Tripod Egg, and you don’t know why, I encourage you to set this inversion goal aside for a little while and focus on gaining more hamstring flexibility. Once you make progress, re-visit the inversion. I bet you’ll notice quite a difference!

    If you are looking for suggestions on improving your hamstring flexibility, we can help!  Please warm up with a few rounds of Sun Salutations, and practice these hamstring stretches on a daily basis. If you own a yoga strap, give this stretch a try, too.  Good luck!

     

  • 5 Healthy Things You Should Do EVERY Day

    5 Healthy Things You Should Do EVERY Day

    Creating a healthy lifestyle doesn’t have to be stressful or impossible. You don’t need to overhaul all of your habits at once and plunge into a lifestyle that you barely recognize. Spare yourself the anxiety and shock of a sudden shift in habits by incorporating changes into your life, one small step at a time. The trick is to feel successful. If you feel successful, you will continue down the path of wellness.

    Let me introduce you to our short list of wellness tips that you can incorporate into your own life in order to make health a top priority for you and your family. We have boiled it down to five simple steps that you can take every single day to start feeling better immediately.Green Background With Sunburst, Vector Illustration

    If you aren’t quite ready to tackle all five tips at once, add one each day until these habits feel effortless. As the old saying goes… “Rome wasn’t built in a day.” It’s just fine to lay one building block today and maybe another one tomorrow.

    Once you get the hang of these basic steps and have incorporated them into your daily life, you can continue to add to this list to create a daily plan that works for you.

    Make a Meal
    Ideally, you’d make all of your meals at home, but I know that life is busy. Some nights, it’s easiest to just order from a local restaurant or to meet friends for dinner. Yes, you can find healthy options and do quite well at restaurants, but at the end of the day, no one will take as much care with your food as you will. At home, you can control the amount of sodium, oil and sugar that goes into each dish. And at home, you can be sure that your produce is scrubbed and the ingredients are fresh and offer a variety of nutrients. At a restaurant, you lose all of that control, so I encourage you to commit to making a meal for yourself at least once a day. For those of you who don’t like to cook or don’t know how to cook, start out with an easy meal. Breakfast is a great place to start. If you don’t have the kitchen prowess to bake an oatmeal cake or make a vegetable frittata, blend a smoothie. A fruit smoothie mixed with greens and chia seeds (or hemp seeds or flax seeds) and maybe some almond butter is a great healthy choice for you.

    Go Outside
    Getting some fresh air is the quickest way to change your mood and clear your mind. It’s amazing what a little sunlight and air can do—and it’s not all in your head! Your mood really is changing, as sunlight increases the production of the mood-lifting hormone, serotonin. Whether you’re walking, doing yoga, gardening, or sipping your morning coffee/tea, make an effort to set aside 30 minutes every day to enjoy some fresh air and sunshine. GoOutside

    Unplug from Electronics
    I know that this is a tough one. Right now, I’m fully immersed in the current season of Game of Thrones, and there’s just no way that I’m giving it up. I get it. I’m not asking you to give up all of your favorite shows or asking you to cancel your phone service. I’m simply asking you to limit your time with your electronics by unplugging from it all each day. Start by being more mindful of how many precious hours you spend in front of your television, your iPad and your cellphone. Can you turn it off at a set time each evening? Can you limit yourself to an hour of television every other night? Can you pare down the list of shows that you watch? Can you limit your social media interactions to a 15 or 30-minute block of time? Decide on limits that seems reasonable to you, and enforce them. I know that when I turn off my electronics, I am more productive. I read more, cook more, sleep more, write more, and feel more connected to my own life. I bet you notice the change in your own life, too.

    Do Something for Yourself
    Make a commitment to do something for yourself each day. Let it be an activity that you love. Let it be an activity that you do purely for pleasure and not out of obligation. I happen to love exercising, but if I’m being honest with myself, there is definitely a component of obligation to my health when my alarm clock buzzes each morning. When I curl up in my bed with a favorite book, there are no strings attached. It’s pure pleasure reading. Find your own activity that brings you joy and do it each day— even if it’s for just a 15-minute block of time. This is one simple way to bring balance into your life.

    Move Your Body
    Get into the habit of moving your body each day. If you are not already in this habit, start out small. You don’t need to start training for a marathon today if that’s not what floats your boat. You can start with a few minutes of push-ups and crunches on your bedroom floor. You can go for a walk. You can attend a yoga class or go for a bike ride. You can go to the gym or jump rope in the park. The possibilities are endless, and you don’t have to start with an overwhelming exercise regimen. Lay the foundation by building healthy habits. Once the habits are established, continue building upon them.Move

  • Pose of the Week: Upavistha Konasana

    Pose of the Week: Upavistha Konasana

    Upavistha Konasana

    Today we are launching our Pose of the Week series, which is designed to help you focus on making small steps towards your yoga and wellness journey.  Rather than tackling a full sequence or an hour-long class, just make a commitment to yourself to practice this single pose every day this week.  You can make a difference in your health and wellness, one step at a time.

    We are starting with Upavistha Konasana or Wide-Legged Seated Forward Fold.

    Take a comfortable seat on your mat and spread your legs evenly apart. Root down through your sits bones, lengthen up through your spine and flex your feet. Find a little bit of external rotation in your thighs so that your knee caps and your toes point up towards the sky. Press down through the tops of your thighs and shin bones.

    Take a deep breath in.

    On the exhale, slowly start to walk the fingers forward and fold. Fold as deeply as you can without rounding through your spine.  You should feel sensation and stretch through the backs of both legs, but never pain. Relax into the stretch and move deeper as the intensity of the stretch lessens. Stay here for about one minute, then slowly release and shake out your legs.