I have been doing yoga for about five years now. When I first heard about it a few years back, I was a skeptic. I thought what many skeptics do- it’s for hippies, I’m not flexible enough, I’m not a spiritual person, etc. Finally, I sucked it up, put all those misgivings out of mind, and went to a class with one of my friends. Five years later, I’m an advocate. I turned from my old ways as a disbeliever and never looked back.

On the way to the class, I was preparing myself to feel incredibly out of place. 100-pound women were dancing around my head in matching leotards with perfectly secured ballerina buns on the tops of their heads. They were tucking their legs behind their necks and standing on their heads. I was terrified. I was 140 pounds, donning a pair of old tennis shoes and a messy ponytail. I was intimidated before I even stepped foot in the studio.

Upon entering in the studio, I felt almost immediately at ease. The room was full of women of various shapes and sizes, laughing and joking and stretching to the tune of Caribbean music in the background. I only saw one perfectly secured ballerina bun. When my friend and I walked in we were greeted warmly by all of the other women. Some waved from across the room; others came up and exchanged hugs with us. I was taken in as one of them when I had convinced myself on the car ride over that I would be ostracized as the new girl. I finally believed my friend who tried her best to convince me on the drive over that these women were some of the nicest she’d ever met. She kept on using the word "centered". Whatever that meant.

Either way, I exchanged greetings with these friendly women and they moved their mats to the side to make room for us. I don’t remember ever feeling so welcomed in a room of complete strangers. The instructor took to the front of the room and I felt my nerves creeping back in a little bit. She led us into some warm-up steps and I felt my anxiety start to dissipate. I remember feeling shocked at the ease that began to replace my nervousness.

As inexperienced as I was, I did not feel half as awkward as I thought I might. I did the best I could and the instructor’s support was doing wonders for me. I felt comfortable with my own ability (or lack of at the time), feeling an inner peace in knowing I might actually be able to stick with this and improve. After my first time at so many other classes, I remember never wanting to look back. Tennis had always left me feeling defeated, pole dancing made every muscle ache for weeks, and salsa dancing threw my lack of coordination in my face. Yoga was different. I left feeling fresh and new and excited for the next class.

Before I knew it, I was a regular at the yoga class. I progressed faster than I have ever progressed in anything before. I felt great. I had finally found the class I had wanted and needed for so long. It might sound silly, but yoga changed my life. I am a fitter, happier version of myself. It did not take long for me to understand what my friend meant when she kept using that word on the way to my first yoga class-centered.

If you’ve been researching diets for fat loss online you’ve no doubt already found that the internet is thoroughly congested with trendy diet mess and unproductive over-hyped diets that make incredibly impractical promises about the level of weight loss results you can expect to reach by following them. Cutting through all of the confusion, hype, unrealistic promises and unconfirmed claims, these Top 3 quick weight loss diets have been chosen based on their reputation, uniqueness, endurance, ease of use, and their established track record of helping thousands of people globally to rapidly lose weight with permanent results and get the healthy, trim body they crave – no matter how heavy or overweight they were when they began their weight loss journey.

Each of these diets are entirely distinctive and it’s up to you to decide which one will best fit into your daily life and which one will work best to deliver you the quick weight loss results you want. So here is a brief summary of each of the current Top 3 lose weight quickly diets that can help you shed fat fast:

Fat Burning Furnace

The Fat Burning Furnace diet fashioned by Rob Poulos is a weight loss program specifically intended to keep your metabolism running at its maximum possible level so your body will burn fat quicker. The diet segment of Fat Burning Furnace outlines the 15 best foods to eat in order to keep your metabolism running high, and the 15 worst foods you can eat. It also includes a sample meal chart for a day and you also get access to a website that provides plenty of recipes you can use with this system. The workouts provided are short but powerful, designed to raise your metabolic rate so that you burn more fat even when you are not working out in order to speed up your weight loss results. Using only hand weights, they take just 20 minutes per day, 3 times per week to complete – making them easy to fit into a busy agenda. Photos showing you exactly how to do the workout are included. Fat Burning Furnace is ideal for anyone who wants to discard fat quick and firm up their body to look and feel slim and sexy for life without having to vigorously exercise every day or for hours at a time. It is also ideal for people who have a demanding schedule and are looking for a simple lose weigh ob Poulos’ Fat Burning Furnace System has now sold over 80,000 downloadable units in 150+ countries around the world. Its bestselling status is attributed to the program’s high efficacy rate, thanks to the easy to follow, effective and healthy nutrition and exercise components.

The Fat Burning Furnace System advocates a healthy diet coupled with sensible food guidelines. You will also be provided with information on a secret dish that will speed up fat burning. It also has an exercise component based on your Resting Metabolic Rate.

FatLoss4Idiots

FatLoss4Idiots is a flexible, straightforward lose weight quickly diet program that focuses on accelerated fat burning through the tried and true method of "calorie shifting". Calorie shifting is purely a matter of revolving the food categories included in each of your meals (proteins, carbohydrates, fats, etc) so that you are continuously altering what you eat which in effect tricks your body into burning more calories. This quick weight loss diet is intended to help you lose 9 lbs in 11 days, this 11 days on/3days off lose weight quickly diet program provides step-by-step strategy on what foods to eat and exactly when to eat them in order to attain swift weight loss results. Best of all, rather than forcing you to live on very small amounts of foods that you hate, the FatLoss4Idiots menu creator produces a modified menu for you to follow based on the chosen foods you prefer. You can also choose between a vegetarian or regular diet plan. FatLoss4Idiotsis ideal for anyone who wants a flexible, clear, lose weight fast diet plan that effortlessly fits into their current way of life. And it’s particularly great for hard to please eaters!

FatLoss4Idiots is a weight loss fitness program. Not only does losing weight provide the individuals with an improved body image, but more importantly, a healthier body and mind will be the result. Of course, to lose weight and get into shape is a lot easier said than done. However, there is good news; FatLoss4Idiots will assist you in getting around this problem. The program is engineered to give you everything you need from tools, tips and advice to lose weight.

7 Minute Diet

The 7 minute diet is NOT truly a "diet" in the strictest sense of the word, the 7 Minute Diet can more precisely be described as The Authoritative Book of weight loss guidelines that clue you in on 21 ways to burn fat fast without dieting – that can be cooperatively finished in just 7 minutes a day. Sometimes it’s astonishing what enormous difference little things can make and that’s the base of the 7 Minute Diet. These rapid and easy ways to implement 21 "fat burning switches" can help you almost smoothly burn off up to 1000 calories per day. 7 Minute Diet is ideal for anyone who doesn’t want to deal with lengthy calorie counting or complex diet plans, or for anyone following a diet or fat-burning workout plan who wants to speed up their weight loss results – the 7 Minute Diet switches will help your body naturally burn more calories as well as boost the calorie burn of any exercise you do.

This system really rocks! Like this 7 minute muscle review has already mentioned, the 7 minute workout is no breeze. It’s a really intense 7 minutes and may be the hardest workout you’ve ever done.

So it’s quick to implement and it provides an awesome workout that really pushes you to the limit. You feel great after the workout, knowing that you have worked your muscles hard, and still have plenty of time to complete the rest of your day.

It’s enjoyable too as you try and beat the reps you made from your last 7 minute muscle workout.

Whichever one of these successful lose weight rapidly diets you choose, I hope it helps you drop your unnecessary fat quickly and gets you looking and feeling fit and trim. Please remember that quick fat loss diets are not a substitute for regular exercise and proper nutrition.

There are breads suggested within the "smart carb" category, but they are specific types of bread like multi grain, oatmeal, pumpernickel, sourdough, pita, and whole wheat. All of these choices have one thing in common. They are not filled with white flour, sugar, or carbohydrates. So while it probably wouldn’t be highly compliant to eat pure, processed white bread, you are going to be fine having a slice of sourdough toast or a dinner roll (as long as its whole wheat or another low carbohydrate option.)

Also, keep in mind that many of the prepackaged meals provided to you include bread items. For example, for breakfast, you have the option of bagels, pancakes, french toast, scones, muffins, and biscuits. For lunch, the burritos, wraps, melts, and quesadillas all include bread with the entrée. For dinner, the fajita and enchiladas are also fair game. Desserts also include brownies and cakes, which might also meet this need.

So to answer the question posed, Nutrisystem is not like a lot of diets that exclude any desserts, breads or carbs. While they do encourage adding in foods that contain fiber, protein, and are low on the glycemic scale, they don’t really exclude many foods. It’s my perception that they really do want you to learn how to make your own smart choices, which is why they ask you to add in foods with each of their prepackaged meals. Because think about it. If all you ever did was just eat the food that they provided to you, then you’d never really learn how to make good choices at the grocery store. Making good choices and learning to choose the right category of foods does become important once you lose the weight and go off of the diet. Because this skill will allow you to keep the weight off so that you change your lifestyle rather than continuing to be on any diet.

Following this plan, you should not eat grains, dairy, and their products, as they are not suitable for the body’s food consumption. It was only during the agricultural and industrial revolutions that human dietary habits drastically changed to accommodate these produce and products.

The result of these drastic changes in the eating habits of human is not favorable to the health. In fact, according to the Paleo diet program, these dietary changes have damaging effects such as exposing the body to deadly diseases and serious health problems resulting to a shortened lifespan.

The Paleo Basics

Under the Paleo program, you will eat food designed for human consumption before all these revolutions changed the dietary habit. You will have to avoid all processed food. The Paleo diet believes that processing contaminates food with chemicals and toxic substances that are harmful and damaging to the body.

Instead, the diet promotes that eating of natural and organic food, especially fruits and vegetables that you can eat at their most natural condition even in unlimited proportions. This way, your body is free from contaminants, preservatives, and toxins from processed food.

How to Make the Diet Work

You can follow this simple Paleo diet eating plan to start benefiting from the program:

• Create your Paleo meal plans. Remember to keep it simple and easy to follow to ensure greater success. The key to success is in planning your Paleo meals.
• Make sure that all of the necessary ingredients are available. This will sustain your momentum in following your meals.
• Begin your diet by preparing the food that you like and are familiar with. As soon as you get accustomed to your Paleo diet plan, you can then start to experiment and introduce new food gradually but steadily.
• Enjoy eating your Paleo meals. Visualize how healthy your body can be and how you can live longer by sticking to your Paleo diet regimen.
• Tips to Increase Success
• Use the Paleo Food Lists so you will have an easy reference on what food to eat and what food to avoid;
• Your Paleo meals should begin with the easiest recipes of dishes that you like the eat the most;
• Read Paleo books that will show in easy systematic manner how you can get the most from the this diet.

What You Can Gain

By following the Paleo diet, you will be able to train yourself from avoiding processed food and reducing the amount of toxins that enter your body as a result. Since you are re-learning to eat only natural and organic food, you enjoy a healthier diet that can reduce your excess weight, make you feel better, and make you look good.

More importantly, if you want to stay away from degenerative diseases including the deadly cancer, then you must start your Paleo diet eating plan right now.

Since everybody has a different body composition and fitness level, it is first necessary to take a BMI reading to determine how many calories you need to consume per day. There are plenty of BMI calculators that you can find online by simply typing it into Google or Bing. This is the fist step in order to estimate the average diet amount that you will need to successfully build muscle and shed fat.

Here are some basic pointers for before and after you workout. Since you are just starting out, it is important to understand that your body will undergo major changes and adjustments to any workout you choose to follow are not only common, but necessary.

Just before the workout session:

• You should see that the meal you take is very low in fats and fibers. The diet should contain proteins and complex carbohydrates. Don’t eat any saturated or unsaturated fats, doing so may tap your energy and make you feel bloated.
• You should eat your meal about 1-2 hours before you workout. You should always give your body time to digest your meal so you should eat your meal about 1-2 hours before you workout.
• You should base the amount of protein you consume on your body weight. As a general short cut to measuring, take about half the amount of protein you would normally consume post workout. Some popular choices would be skim milk, protein bars, and a cup of fruit, low-fat milk, some grams of yogurt and protein shakes. You can also consume an intra workout supplement that consist of BCAA’s and Glutamine to help fight fatigue to help keep you going in the gym.

After your workout:

• You should consume the most amount of protein per day during the first hour after you finish working out. Your muscles are depleted at this point and your body’s need for nutrients is at its peak so capitalize on this moment to maximize muscle growth.
• Depending on the body weight, you should consume carbohydrates in the ratio of one gram of carbohydrate to each one pound of the body weight. If you workout for longer than 2 hours you should increase this amount.
• Consuming simple carbohydrates prior to or during your protein shake is a bodybuilding trick that is used by many that spikes your insulin levels to stop catabolization. You can eat a handful of gummy bears, add a few table spoons of sugar to your protein, honey, or other things as well. This is the only time in the day where you can get away with eating otherwise, bad food choices during the day.

The role of the personal fitness training and bodybuilding expert is also considered very important today. He or she can not only take accurate measures of your physical statistics, but they can also record and analyze your fitness and strength levels. Once this information is recorded, they can draw up the best bodybuilding diet plan for your specific needs. You will have to follow the expert’s or trainer’s advice all the way if you are willing to build the perfect body.

Some people simply do not like the expenses that are involved with hiring a fitness or bodybuilding trainer especially in today’s economy, but there are some cheaper options available to you on the internet that work very well. There are training manuals, how-to videos, and even cyber trainers that you can speak to personally through Skype or other video IM services. The point here is that you have many options to look in to, all it takes is a basic desire to change and just a bit of simple research.

As this person stated, there isn’t a lot of documentation on this topic. I think that is because not everyone is going to freely admit to cheating or not complying on the diet. Frankly, the only people who I can speak for is myself and others that I know on this diet. Luckily, I do know a good number of people and most of them are honest. It’s my very unscientific opinion from my own observations that most people have instances where they cheat a little bit. And by this I mean that they might go off of the diet for a meal or two. Sometimes, it is just unavoidable. Sometimes, you forget your food. Other days, you just want a break. Sometimes you are celebrating and just want to feel like every one else. I believe that most people realize that these special occasions are perfectly fine, as long as they don’t become a daily habit.

Another way that people cheat is that they tweak the food to their own liking. I will no problem whatsoever freely admitting that this became a regular habit for me, especially at first. I don’t think it’s a deal breaker to add a little fat free whipped cream to the shakes or to put some fat free cheese on top of the chili. So if you consider these little tweaks to make the food more to your likely really and truly cheating, then I suspect a good bit of people participate in this type of tweaking. Obviously, you wouldn’t want to do this if you found that it slowed or affected your results, but I haven’t found that to be the case.

When some people ask about cheating, I think they are envisioning really breaking the rules to a huge degree every single day. Of course, I have taken free days in the past and I don’t think this is uncommon. But, I don’t make a habit of not trying to comply most days. Because I would worry that doing so would begin to affect my results and negate all of the hard word I did to remain in compliance. And no one wants that. So, to answer the question posed, I would say that the amount of people cheating on Medifast depends on how you define cheating. I don’t think it’s uncommon to take off a day every once in a while. Nor do I think it’s uncommon to doctor up the foods. But, I would like to think it’s not as common for people to go off the diet or to not comply on a very regular or daily basis. Quite honestly, I think that most people experiment to see if they can make the diet work for them while not affecting their results. Many are able to find that happy medium where this is possible for them. So if you consider that to be cheating, then I would say this practice is pretty common.

So what exactly is a wheat allergy? Put very simply, wheat sensitivity is an allergic reaction or intolerance to wheat which manifests itself through the immune system. It is a very difficult allergy to pinpoint, as each person’s reaction can be very different. Some sufferers have experienced symptoms similar to hay fever. Complaining of itchy eyes, runny noses, coughs and rashes. Some of the varying symptoms for a wheat allergy are, sweating, skin rashes, asthma, irritability, stomach cramps, a runny nose, migraines, sneezing, muscle pain, tiredness and difficulty swallowing.

Many people overcome their allergy by sticking to a wheat free diet. Thankfully, some sufferers can, after a period of abstinence, return to a diet where wheat is eaten in moderation. However, others have to remove wheat from their diets permanently. These individuals have to select wheat free foods for life.

Coeliac disease however, is when the small intestine cannot absorb all the nutrients from the food you are eating. The fronds on the intestinal wall become damaged by gluten. (Gluten is a part of the protein found in barley, rye and wheat.) Once gluten is removed from the diet the fronds repair and are able to absorb nutrients from food once again. Unfortunately, for the sufferer, gluten can never be reintroduced into the diet. Therefore, they have to stick rigidly to a gluten free diet.

Coeliac disease can also be passed down in families. If you have a close family member who has been diagnosed as a Coeliac, you can have a simple blood test to determine whether or not you are a sufferer. Some of the symptoms for Coeliac Disease are, abdominal discomfort, tiredness, weight loss, diarrhoea, anaemia and fertility problems. If you feel that you have some or all of these symptoms please seek advice from your doctor. It is not safe to start a restrictive diet without the correct medical supervision.

With as many as 1 in 100 people diagnosed as a Coeliac in the UK alone, the Coeliac community is ever-expanding and sufferers now have a massive online resource of information. Including, in-depth medical resources, alternative ingredients and gluten free health tips. In addition, many manufacturers are emerging as gluten free and wheat free specialists.

Being diagnosed as a Coeliac or as having a wheat intolerance doesn’t have to mean you are limited to bland food. With a well organised pantry you could instead embrace new ingredients which allow you to have your favourite meals and perhaps try new recipes without the accompanying ill-health.

Veganism as a diet is in and of itself healthier than the SAD (Standard American Diet) that most of us are eating or grew up on.

Why is this? Well if for no other reasons than a vegan diet excludes all animal foods and products made from animals or their secretions. Because animal products are the only products within the human diet which provide cholesterol, it doesn’t matter what you eat as a vegan you are guaranteed not to be ingesting any cholesterol.

Despite what some of the dissenters might say, cholesterol does lead to heart disease. The American Heart Association admits as much and that is why they keep encouraging folks to limit their cholesterol consumption.

Recent research by some preeminent researchers have even suggested that there is NO safe level of cholesterol ingestion for humans. This is the reason why the Institutes of Medicine has not set tolerable upper intake levels for saturated fat, trans saturated fat and cholesterol, because there is NO tolerable upper intake. That is to say that any amount of those 3 ingredients creates adverse affects on your cholesterol and heart health.

So a vegan eating a junk food vegan diet is getting no cholesterol and they are therefore on a healthier diet than an omnivore eating a junk food diet.

But eating potato chips, dark chocolate and soda pop with donuts for dessert is not a healthy diet. It might be healthier than what most Americans are eating but it sure isn’t healthy by any means. Most Americans are out of shape, obese and in ill health generally.

So what should vegans eat to be healthy? Well, I’m going to tell you right now and give you examples of some healthy vegan meals you could start eating right away. I call it the vegan rainbow diet and you’ll understand why in just a minute.

One of the great side benefits of eating a healthy whole foods plant based diet is that it is cheaper too. You’ll save money not only at the grocery checkout isle but through your health care bills over time as well.

Let’s take a look at this rainbow diet and see exactly what it’s all about.

Eating rainbows for ultimate vegan health
If you remember your elementary school science class at all you’re probably familiar with who I like to call Mr. ROY G. BIV. He is the acronym for the colors of the rainbow. Red, Orange, Yellow, Green, Blue, Indigo and Violet.

Ah, you do remember Mr. ROY. Excellent. But now you’re wondering what on earth does the rainbow man have to do with what vegans should eat? Everything my impatient friend. Everything. Let me explain.

If you remember only this one rule to eating healthy as a vegan you’ll do better than 90% of vegans out there. The key is to eat at least one serving of either fruits, veggies, grains or legumes that represent one of the colours of the rainbow.

Let’s take a look at it in practice.

For breakfast I chose a bowl of oatmeal with blueberries and on the side I had a banana. Before even getting to work I’ve already chomped on 2 colours of the rainbow. Blue from my blueberries and yellow from my banana.

For lunch I have a large salad of mixed greens with chopped cranberries and walnuts with a light vinaigrette dressing and a Gardein soy chicken breast. Now I’ve eating of the colours red, green and violet. Violet and indigo you need to use some imagination for. I use violet in my mixed greens, because some of the greens you’ll see in a salad like that are a deep purple almost violet. Radicchio and endive leaves come to mind.

For dinner I have a hearty bowl of black bean soup with a generous hunk of whole grain bun and a side salad. The black beans are more indigo or violet so I can mark that off of my vegan rainbow calendar.

As I’m finishing up my day, the only colour of the rainbow I haven’t eaten from is orange. But really, that’s a gimme. I’ll just have an orange as a snack. Bada bing bada boom.

That my friends is how you eat a healthy vegan diet in a nutshell. If you take away nothing else from this article it should be this. But we aren’t quite done. There are some fine tuning we should do to really take our health to the next level and beyond.

Tweaks to take you from meek to strong
With the above advice to encourage you to eat your veggies choosing from the rainbow we’ve essentially added to our diet. But adding is not always the only thing we want to accomplish. Sometimes a little subtraction goes a long way too.

Just adding in healthy foods to a bad diet is good, but it’s not great. We want great, robust health and this is how to do it.

Ideally, a diet is a zero sum game and by that I mean that as we add we also need to subtract so that we end up at zero. Or to put it another way, adding calories and in effect creating a calories excess in the diet is going to make you fat. So we need to add in healthy calories but at the same time take away some of the unhealthy calories too.

Here is where you can fine tune your diet to create the best possibility of health and longevity. Let’s take out some junk from the trunk.

The first thing I’d like to take out of your diet is liquid calories. I don’t care if its orange juice, soy milk, a soda or a glass of wine. Take it out. You don’t need any of it. And don’t think you’ll get away with drinking diet pop. That’s practically poison.

I am not from the school of thought that thinks a glass of red wine is beneficial. In fact, much of the red wine research has recently been brought into question over suggestions of fraud. It might not be harmful though I believe ingesting alcohol (a toxin) is not going to be harmless.

So no liquid calories. Except perhaps if you don’t have teeth. But even then, get yourself a good pair of dentures and start masticating your food.

And lastly my vegan colleagues, please, oh please stop eating junk food. Let me spell it out for you. If you have to deep fry it or load it up with sugar or salt it is junk food. I’m not saying never, I’m just saying hardly ever.

There is always something easier but, there are consequences:

There are mouthwashes that could be used even though most of them contain ethanol and that could eventually be lethal, especially if used in larger amounts or by younger people (especially with low body weight). Additionally, mouthwash isn’t a sure shot remedy. Sometimes the mouthwash will kick the bad breath and sometimes it will not. Even worse, a person might become addicted to the mouthwash since chemical dependency is an issue.

Far away from all these complications, in order to get your complete system in balance, there is pranayama. This is a type of yoga that helps in different breathing techniques. The sages from years ago discovered that this type of technique has an influence over the digestive and respiratory organs. The benefit of doing pranayama is a sweet smelling exhalation.

When looking into pranayama the first thing you will notice is there are a vast amount of different techniques. The one for starting out the breathing techniques is called kapalbhati. There are different ways of actually doing this but, the main key that is focused on is exhalation. Find a comfortable chair and have a seat so the belly can relax and extend out. Now, rhythmically begin to contract the belly, the objective is to imagine someone is punching you in the gut fast and you are exhaling through the nose. Close your eyes and concentrate on exhaling as fast as possible. This should be done around 50 times if you are just starting out.

Respiratory system benefits of Yoga: Can help to relive the symptoms due to the common cold, rhinitis, cough, bronchitis, emphysema, pharyngitis, nasal septum, and tuberculosis.

The digestive system will also be improved when it comes to peristaltic movement and absorption of the digestion of foods. Kapalbhati is a remedy that is used for constipation and hyperacidity, gastritis, along with any suffering from indigestion. One thing to keep in mind is all these things have something in common, they cause bad breath.

When practicing kapalbhati it is important to have a teacher that will watch in order to make sure it is being done correctly. There are physical benefits as well as the mind will benefit from the technique also. There will be no reason for using chemicals since the bad breath will improve naturally.

What is Carpal Tunnel Syndrome?
But let’s first answer the question, what exactly is Carpal Tunnel Syndrome. Carpal Tunnel Syndrome is caused by repetitive motion that you do every day with your hands. If you have a job that requires sitting in front of a computer typing all day, then you are a good candidate for this disease. There is a median nerve located in the hand that has the job of controlling the thumb, middle finger, and index finger sensations. Whatever may have caused it, the fact remains that when you have Carpal Tunnel it is very painful to use the hand.

Wrist Splints vs. Yoga.
The most common treatment for CTS is wrist splints. However, when the study was done there was a group with just the wrist splints and a group that would do yoga exercises. Just twice a week the group for yoga would go to a class for an hour and a half each time. The group did not do anything over the top… instead it was just simple posture exercises for the upper body. They would do various motions, lots of stretching; the hands would be aligned and strengthened, along with the shoulders, arms and wrists. At the end of eight weeks both groups were tested again for pain. The wrist splint wearers had no significant decrease in pain while the yoga group had less pain and their hands were stronger.

The program used the following postures:

1. A staff pose – while sitting on a chair press the back upright, while pressing your hands in the chair, shoulder blades should be pressed back, while moving the shoulders up and down.

2. Prayer position – with hands in front of you press the palms and fingers of the hands together while stretching and bending the fingers.

3. Arms overhead – While lifting the arms over head keep them straight while making sure the shoulders are down.

4. Fingers interlocked while arms overhead – Same steps as above only turn palms upward while clasping your fingers.

5. Chair twist – While sitting sideways in your chair place your right side of back against the back of chair. Slowly place your hands on the back of chair and twist. Do the left side the same way.

7. Forward bend to wall while bending 90 degrees – Place the feet even with your hips and raise the arms over head. Next rest hands on the wall while bending at the hips.

8. Hands in prayer position while arms are overhead – Place feet even with hips, now raise your arms to a Tee position while turning pals up. Now rotate your arms in circles that are small going forward and then backwards. Lift arms above the head while keeping them straight and join your hands in a prayer position. Now stretch your body up while bending the head back and looking at your hands.

9. Chair and dog pose – Place feet even with hips while facing the front of the chair. Bend at the waist and place hands palm down on the seat even with the shoulders. While straightening the arms lift the waist, knees and hips so everything is a few inches higher than the chair. While tightening the buttocks curve the arms out and bring the spine and everything forward.

10. Prayer behind the back – Place feet at levek with hips and place your palms together behind the back with fingers pointing toward the sky. While maintaining the position, move up the back toward the shoulders as far as possible.

11. Relax

It is only necessary to hold each position for about 30 seconds.