Tag Archives: Life

Vision boards

22 Jul

vision board

Vision boards are the ultimate in manifestation. It’s where goals and dreams have a place to live until, in some crazy magical way…they become a reality.

What the heck is a vision board you may be asking? Well in a nut shell you cut out a bunch of pictures, affirmations and words and place them on a board (cork, fridge, wall whatevs – let’s not discriminated where dreams are created) and put it out there for the universe to bring back to you.

Easy right.

But before you grab the scissors and start cutting out superficial surface needs and desires from your latest glossy, think about what you really want, what appeals to your deeper self? What do you want to put ‘out there’ to bring into your life? Confidence to public speak? Images of your dream holiday in Italy? Want to win awards for your blog? Motivation to improve your health and change your lifestyle?

Now hold this vision in your mind and get ready to get creative – and don’t worry if you’re not fluent in artsy cool, I promise you will be pleasantly surprised at the end collage result.

The next step is to go through the piles of magazine laying around your house (or is that just me..?) and start tearing out the images that appeal to all of your ‘primary foods’ and goals (primary foods means not only health, but also relationships, spirituality, work, lifestyle etc) and remember don’t just rip out pics of stunning gals with amazing abs (ok maybe just a couple), keeping coming back to those deep seated goals.

After arranging everything on your board, have a moment to take it all in, feel free to eliminate things that no longer resonate with you.

What have you created? A vision board that screams ‘I Know Exactly What I Want’? A very specific job or change of location/environment perhaps? Living near the coast will be on mine – hello Bondi.

Maybe you went down the ‘Opening and Allowing’ Vision Board path where you have a vision of what you want, but are uncertain about it in some way. This often happens in times of depression or grief – you want change but not sure how. This board is less ‘ego’ and more feeling focused. So does that picture evoke happiness in you? Then wack it up!

Do you have a particular goal you are focused on like work or a significant event? Then maybe a ‘Theme’ Vision Board is for you. The only difference between this board and the others is that this one has clear parameters and intent.

Of course you can use a combination of all three – it’s your board!

Author Martha Beck says ‘The board itself doesn’t impact reality; what changes your life is the process of creating the images—combinations of objects and events that will stick in your subconscious mind and steer your choices toward making the vision real.’

I have always loved hearing stories about people’s visions board and the positive results it has brought, if you have any please share below!

Happy creating x

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Bettering your business life

8 Jul

you create your own opportunites

John McGrath and Anthony Bell are the go-to experts that help the rich get richer and novices navigate the path to financial success.

Below are some of the key points I took away from their key note speeches at an event I was lucky enough to be invited to – thanks rescu.com.au!

First up is all about bettering your business life.

Energy & enthusiasm – if you walk around with low energy and hating on life, is that going to translate and promote creativity and passion? No of course not. Start each day like you can better yourself and work towards your goals no matter how big or small.

Gold clarity – do you know what you actually want to achieve? Vision board the shit out of it!! Instead of thinking ‘I can’t’ or ‘it won’t’ – change your thinking to ‘wouldn’t  it be nice when..’ put it out there and you will be surprised what comes back to you. If you think I can’t – what do you think will happen? You got it, you will attract negativity and your dreams and desires will be harder to achieve thanks to those few negative words.

Time management & Process – what does your morning rituals look like? Do you the hit snooze button, grab an outfit off the ground (and look like a hot mess), skip breakfast and have a bad takeaway coffee which leaves you arriving 20 minutes late for work and in a fluster? Stressful right? Instead, try starting the day right by having positive morning habits. Wake up 20 minutes earlier. Breath, meditate, listen to motivation tapes from your mentors, do yoga or a mini workout, have a green shake, take time to dress and present yourself to the world how you want it be seen. Check twitter to read motivational quotes from your peers (instead of watching trashy morning news or negative news reports). Arrive to work 10 minutes early and prepare for your day ahead. Sounds so much better right?

‘If you don’t like change, you’re going to like extinction even less’.

Accountability – who is keeping you accountable? Are you? A business mentor? Peer coaches? If you don’t have anyone who has your back, find someone asap.

Product knowledge and great industry knowledge – continue to learn, continue to research so you can educate the world with what you know. Aim to be the best in your domain.

Time it’s time to assess how are you doing in your life. Next to each of the above points place a number ranging from 0-10 to indicate where you are at (0 is non-existent and 10 is kicking ass).

How is that time management going for you? If you are a 4 or 5 do you think that is going to get you to where you want to be? Take a hard look. These areas are where you can reassess and implement changes. I doubt that many people are a full rounded 10 but that is really what you should be aiming for, why accept anything less?

What’s next to bettering your business life?

1. Tedx your thinking. Think bigger. Always imagine that in 10 years’ time you will be running a global empire. Visualize this. Don’t think I can’t and say it is never going to happen. Ask yourself – is this the best that I could do?

2. Plan to dominate – plan to be the best.

3. Raving fans build your networks – from word of mouth, formal testimonials, social media shout outs, let your ‘fans’ be your greatest advocates.

4. Make me feel important – and make everyone who you come in contact with feel important.

5. Speed of trust – don’t second guess yourself. If something feels wrong in your gut despite someone telling you its ok. Always go with your instincts.

6. Passion and process – if you don’t have the passion there to start with, the process will never follow through.

7. Preparation is free. It costs you nothing to prepare, to research and plan. What are the key messages you want communicate? You should always know this and make sure everything reflects those messages. Taking the time prepare is really a reflection of your personal pride to make your life/business better. People will see this and you will be rewarded in the future.

8. Dollar productive activities – this is all about prospecting for new business and engaging current clients. How much of your time is spent on your business? It’s so important to build up new business to be be dollar productive.

9. Meetings – always have five face to face qualified meetings a week to grow your business.

10. High performance benchmarks – have high standards throughout your business. From business cards, the tea you serve, the gifts you give – exuded high quality.

11. Hyper product knowledge – be a 9 or 10. Aim to be an expert and know your stuff.

12. Systemise. Automate. Delegate – get everything down pack so it works smoothly. You need systems, you need it to happen immediately, and if not, delegate it. If you are not an expert in that area, get someone who is to do it.

13. You need to be great at crucial conversations. These can change your life. What you do today can have a huge impact on your future tomorrow. Back yourself, if you don’t it is costly. If you don’t believe you can do it why would anyone else?

14. Build oil wells. You must network, get groups, join boards etc. You must add values to these groups and they will give you returns in the future.

15. One day per week on your business – look at your diary and look at what can you improve, where are you wasting time? You need to work out of the business for one day a week, rather than in the business. You are not the only one who can do things – other people can attend meetings, take classes, write articles etc.

Now put everything into practice and execute it. Just do it.

 

And lastly, here are some key points from ‘celebrity accountant’ Anthony Bell.

Start with an achievable goal: it’s all about setting goals and moving towards them.

Setting perfect financial goals:

1. Wealth is a marathon not a sprint

2. Invest in yourself before you invest in others

3. Save a minimal of 20% of your income

4. Set a three year milestone and measure it by 36 months (set app reminders in your phone)

5. 10% growth per year is not a dirty word

6. Choose a peer partner with similar goals

7. Say no to risks

8. Reward yourself but only in moderation

9. Don’t set mediocre goals

Things to do in next 7 days

1. Find someone who has achieved wealth and find out how they did it

2. Write a budget from bottom to top (20% savings ie $200 a week savings) then write a budget on how you can live on the rest of the 80%. You can invest that 20% in a term deposit. Invest in yourself and work hard to get a pay rise if need to get extra money

3. Seek out a coach / mentor / peer partner

4. Write down your goals for the next 3 years (use iPhone reminders)

5. Start reading a book on wealth from someone you are aligned to

6. Stop saving you are going to do it. Do it

7. Keep your day job

 

Seek wealth for independence

How soon can you exercise post birth?

15 Feb

Post baby bodies

Thanks to glossy magazines and Hollywood stars (yes, YOU Jessica Alba and Miranda Kerr), we’re now all  brainwashed with unrealistic and unhealthy expectations of how our bodies should appear post birth.

The stories with glorified before and after pictures in magazines are forced upon us weekly, coupled with stories of an ‘easy birth’ followed by celebrities bouncing back to their pre-baby body within 48 hours. Um… no. Sorry, HELL NO.

First of all, does anyone have an ‘easy’ birth? And secondly, why oh why would anyone swap the early precious moments with their newborn for a 0 calorie diet and buckets of sweat?
‘No sane person’ is the answer, and certainly no one who is working within the safe guidelines of exercising post birth. So let’s discuss what is realistic, and more importantly safe.

The current medical guidelines regarding when it is safe to begin postpartum exercise have relaxed since the stricter 6-8 week “no exercise” mandate. As every woman is unique, so is the birth of her baby and recovery rate. It is always smart to talk to your doctor before starting any fitness program postpartum to make sure your body is ready to exercise, to know if your abs have separated and any incisions healed.

Ask yourself the following: did you exercise throughout your pregnancy and had a ‘normal’ delivery? If yes, then you can safely continue your pregnancy workout routine within a week of giving birth – just make sure it is light exercises such as walking and that you modify movements such push ups. As the weeks progress you can build on the duration to x3 moderate 30 minute walks a week.

If you had a c-section, expect to wait about six to eight weeks to exercise. However, walking at an easy pace is encouraged because it promotes healing and helps prevent complications such as blood clots.

Other important things to remember that due to your hormones (relaxin) your joints and ligament will still be extra stretchy so no crazy yoga moves please as you will be prone to injury!! Also, if you weren’t active during your pregnancy, or tapered off your fitness routine as the weeks went on, start slow and check with your doctor or midwife before you begin exercising.

Catherine Cram, M.S. advises that the following are exercises that can be done within 24 hours of delivery. These exercises help your muscles start functioning after a cesarean section or vaginal birth and are a great starting point within those first 6 weeks.

Try to do 10-20 repetitions of each exercise 2-3 times a day.

Diaphragmatic breathing (Abdominal tightening on outward breath): Lying on your back, place your hands over your abdomen. Inhale and allow your belly to rise as it fills with air. Exhale through your mouth as you tighten your abs, pulling them in towards your spine. Your stomach should flatten, not bulge, as you exhale.

Hut Exercise: Either sit in bed or a chair, or lie on your side in bed and place your hands over your tummy. Take a big breath in, and as you exhale say the word “hut” forcefully. You should feel your tummy tighten as you say “hut” and relax as you inhale. Ankle/foot movements help prevent blood clots after anesthesia.

Kegels (Pelvic floor contractions): Can be done in any position.

Opposite Hands And Knees: On all fours start with pushing your left arm in front of you until it is at eye level/in line with your head. Then bring it back to the ground. Do the same with your right leg, push it out behind you as if you are pushing the wall away with your foot. Once you have your balance down you want to do them both at the same time – right arm and left leg push out. Exhale as you push and keep you belly button to your spine. Do 10 on each side and repeat through out the day!

Is exercise still the LAST thing on your mind 7 weeks post birth (or 7 years post birth…)?

Well it is time to dust off those sneakers because regular exercise after pregnancy can:
• Promote weight loss
• Improve your cardiovascular fitness
• Restore muscle strength
• Condition your abdominal muscles
• Boost your energy level
• Improve your mood
• Relieve stress
• Help prevent and promote recovery from postpartum depression

Better yet, including physical activity in your daily routine helps you set a positive example for your child now and in the years to come – so what are you waiting for?!

Living green & eating clean (& all the judging eyes out there..)

28 Jan

cococut time!

The thing that really gets under my skin is when people assume that because I ‘eat clean’ it automatically means I live on lettuce leaves, flavorless food and not much else. This couldn’t be further from the truth, but hey, I can get past this.

But what is really hurtful is when my awesome clients begin to let go of their unhealthy habits and replace them with good ones i.e. exercise and eat regular, nourishing meals, their friends and some family members judge them and make them uncomfortable for doing so!! This is outrageous and makes me extremely sad.

Time and time again people judge others who live differently to them. Whether people choose to live as a vegan, a paleo meat eater (like me) or just cut sugar from their diet, a stern look from the non believer and mini speech about how “wrong” they’re living is never too far off.

What happened to supporting one another?!

Does it not matter that my clients, who are now moving their bodies regularly and eating a colourful diet, feel amazing, energized and can handle stress a lot easier?

I must also point out that I NEVER feel deprived eating the way I do. I eat at least 5-6 meals a day (every 3 hours or I get low blood sugars level and get a tad crazy but that is another story). I still go out for breakfast, I still give in to my sweet tooth on occasion (hello raw desserts or Pana Chocolate!) and I still can go out a have a good time with my friends.

It is just about adding more of the ‘good stuff’ into your life – which in turn leaves less room for the ‘bad stuff’. The gorgeous Jess Ainscough, from The Wellness Warrior, has written a great post about healthy swaps and trading bad food for something much healthier – read it in full here.

Swapping dairy, which is difficult to digest, mucus/acid forming, to nut milk, high in calcium that you actually absorb, high in good fats, easier to digest and tastes amazing, is one great example.

Switching sports drinks (read sugar) for a real fresh coconut (high in electrolytes) and one of my favorite things in the world, is another.

Are you a pasta lover? Zucchini pasta with homemade sauces with meatballs have changed my life (and tummy). There are healthy alternatives for pretty much everything and therefore no shortage of great options next time the haters come around for dinner!

Are you someone who accidently judges others without knowing the full picture? Maybe it was the other way around and you were the one who received the disapproving looks at lunchtime? Maybe you were eating your homemade feast while they ate their mac ‘n’ cheese with a side of fries and coke…?

So what to do?

Smile my friends, just smile!

Talking of healthy food and healthy lives – if you’re in need some major inspiration check out Instagram – there’s a plethora of amazing people doing great things out there that can give you a friendly reminder everyday to get out and be awesome.

My faves at the moment are:

Thehealthytradie / or Facebook here

Sadhanakitchen /or Facebook here

FitnessInTheCity_ (of course) / Facebook here

Simplegreensmoothies / or Facebook here

Melissa_ambrosini / or Facebook here

Joshjohnson

_Sarahwilson_ / or Facebook here

ROXY (and any cool surf peep who get to travel the world and just be awesome!)

Aquabumps / or Facebook here 

 

Let me know your favorites!

Bikram Yoga

1 Nov

Oh Bikram Yoga, we’ve had a torrid love affair over the years (more hot than the cold for obvious reasons) but no matter how long I stray I always come back to you for more and swear never to leave again.

Why do I love and (gasp) sometime dislike Bikram Yoga in equal measures? Because 90 minutes in a hot, sweaty room, toe to toe with other sweaty hot bodies is a REAL commitment! (Bikram yoga consists of a series of 26 postures practiced in a studio heated to 38 degrees celsius with 40 per-cent humidity – not for the faint hearted.)

Unlike a strength session, cardio or bootcamp class where I can mentally check out and just ‘get it done’, (for me) in Bikram, I’ve got to be not only physically ready, but also emotionally prepared for the practise ahead. Emotional breakthroughs/breakdowns are common practise in yoga, and no one blinks twice at the site of someone sobbing on their mat halfway through class (most likely during some good ol’ hip opening exercises).

Now don’t be put off by the bucket loads of sweat that comes with Bikram, as there are many other amazing positives to add to the list. There are no egos in yoga, no competing against anyone, no rushing ahead, and no leaving the class early. You have to be present in more ways than one for the whole time, and working to your own capability. And that my friend, is why it’s so important to practice – you have to be present, so you have to check all your baggage at the door and work. The result – a great workout. Oh, and did I say you sweat?

So why the heated room?

A number of reasons actually – not only does the heat allow you to go into the postures deeper while reducing stress and tension, but it also stimulates circulation (thanks to many of the massaging/compression effort to the lymphatic system), encouraging detoxification, and restores health to the entire body – muscles, joints, organs – just to name a few.

Interested in giving it a go?

Most centres have a trial pack of at least 10 sessions, the reason the number is so high is because first time students can feel overwhelmed by the fairly rigorous workout or heat, so it usually takes a few sessions for the love to set in.

My wise words to you – don’t give up after 1 class!! Breathe and enjoy the new experience, rest in child’s pose as often as you need. Also keep in mind that each class will be different, as will the vibe, the teacher and the person next to you. Don’t strive for perfection, strive to be present and do what you can in that moment.

If you are in Sydney below are some great studios that do great beginner Bikram class deals (thanks Body & Soul for compiling – for more locations see here)

Bikram Yoga College of India, Darlinghurst
Studio owner Darren Ma has taken first, second and third places at the Australian Bikram Asana Championships. His two-level studio is hidden in a laneway near the busy intersection of Oxford and Crown Streets. It offers 10 classes each weekday from 6am, and six classes on Saturdays and Sundays.
Cost: Beginners $17 for 10 days, casual class $18, membership packages also available.
Contact: (02) 9356 4999 (02) 9356 4999, www.bikramyoga.net.au

Body Mind Life, Surry Hills
This studio offers approximately 36 classes for hot yoga fans each week. Owned by Nicole and Phil Goodwin, it has daily vinyasa-style yoga for all levels of experience. Classes are based on power and vinyasa principles. For those after a less dynamic workout, there are yin yoga classes (see glossary on page 34). Body Mind Life also has a studio in the inner-west suburb of Rozelle.
Cost: Beginners $25 for two weeks, casual $19, monthly unlimited $119, membership packages also available.
Contact: (02) 9211 4111 www.bodymindlife.com

Power Living, Bondi Junction
Open since May this year, Power Living Bondi is owned by Mandy Kopcho, osteopath Tim Hulbert and Power Living founder Duncan Peak. It offers 38 classes each week, including vinyasa flow at a temperature of 32 degrees Celsius, and restorative and alignment classes at temperatures reduced to about 20 degrees, suitable for all levels. Themed workshops are held every six to eight weeks focusing on postural foundations and breathing. Osteopathy and acupuncture treatments are available in the treatment room.
Cost: Beginners $20 for 10 days, casual class $19, membership packages also available.
Contact: (02) 8065 7315, www.powerliving.com.au

Pure Bikram Hot Yoga, Bondi Junction
This studio offers about 30 classes per week. Scott Valentine opened it after healing his own back injuries with the 26-posture practice. There is also a studio in Maroubra.
Cost: Beginners $20 for 10 days or $99 for a month, casual class $19, membership packages also available.
Contact: (02) 9388 9642 www.purebikram.com.au

It’s important to drink plenty of water before and after your practice and not to eat 2 hours before your session or digestion will be interrupted.

Enjoy, it is addictive!

Dam you flu, dam you!

31 Jul

I’m sick damn it (feel free to insert sympathetic sound here).

This is not how I planned to start my week of hard training and good ol’ fashion awesomeness to erase my weekend misdemeanors.. (yes even I have cheat days!) I forgot how traumatizing it is having the pesky flu! Or could be a bad cold – but flu sounds so much more dramatic and serious don’t you think?!

Anyway, while working from home quarantined from the outside world (and feeling like death), it made me reassess a few things. Firstly, how I got sick in the first place! Well I caught it off the boyfriend (thanks Shaun!) but also because my immune system is currently weak and thus making me susceptible to more bugs.

Why is it low? I’m a healthy gal, I eat clean, I train and do everything right –right? Well I am going to admit it, I did stray from my paleo eating style on the weekend (which is usually ok) but turns out it actually made me physically sick (bad strike one).

Perhaps overtraining without adequate rest days? Double bad strike. And lastly, sleep. I don’t get enough sleep and with all the training, working and general life matters, getting at least 7-8 hours of good sleep a day is really important. It is a chance for your body to fully shut down, restore, regenerate and do all the amazing things it does that only occurs when you are asleep.

So what is my grand master plan?

Task one: Firstly I am going to the shops to by a new box of tissues (sigh).

Then I am going to stock up on healthy fruit and veges and cook up a storm! Preparation is everything and if you have pre-cooked meals to save you time during the week (especially at night), your stress and energy levels will thank you. It also removes temptation to eat crap in moments of weakness.

Another good idea is to actually write out a whole week meal plan to ensure you are not missing out on essential vitamins and minerals like servings of fish and certain vegetables.

Task two: Clean the house.

I mean REALLY clean it. The older I get the less I can handle clutter, mess and germs – Mum would be proud!!

Spring is approaching and there isn’t a better time to throw away/donate unnecessary junk that builds up oh so quickly. Going is all the chipped plates and cups. Going is the really really old mattress and pillows (I mean REALLY old). And going is the equally gross and dirty couch – cream colour did not survive the early days of my puppy… Expensive task ahead but thank god for interest free plans and credit cards (hey this isn’t a finance blog!).

Task three: Disconnect.

This is a hard one to stick to but after a certain time each night (in an ideal world 9pm), all electronics – phones, TV, iPad, iPod, laptop – everything is to be switched off. We are so over stimulated today that we hardly get a chance to fully switch off. It is no surprise that we are sleeping less soundly and insomnia is on the rise.

I could go on with more very important steps but in the sake of staying true to disconnecting – I am keeping the task list at a manageable number of three (hey I’m sick).

If you are feeling a cold or flu approaching you really can kill it early if you get on top of it early, which I apparently did not!

I always favour Olive Leaf Extract aiding my road to recovery, plenty of water and green tea (antioxidants), mountains of vege juice with lemon, ginger, greens, carrots and beetroot and extra Vitamin C. Oh and of course, as much honey and lemon warm water as I can muster! Just remember not to pour boiling water on top of the lemon as it will destroy lots of the good properties.

Now to find those tissues..

Fitness Out of the City (and discovering the ‘Fountain of Youth’..)

27 Jul

Earlier in the year went to Nepal to try and get a quick fix of zen and culture but thanks to a hectic schedule it feels like a lifetime ago!! All I am left with is brief indulging moments staring at my photos remembering the fresh (i.e. freezing) mountain air, the hours of stair climbing, the awesome people I met along the way and the daily yoga practice.

There was one particular yoga session that has stayed with me and I have been meaning to explore. Our teacher (complete with shaved head and permanent content smile) took us through a routine a little different from the modern yoga we have become accustom to called the “Five Tibetan Rites”.

I have read about this simple 2,5000 year old routine in the past but to be able to actually practice this deep in the mountains was kind of perfect.

While demonstrating the movements our teacher told us the five Exercises are for Healing, Rejuvenation, and Longevity and have been practiced by Tibetan monks for centuries helping to keep them youthful.

According to author Peter Kelder who penned the book called ‘The Ancient Secret of the Fountain of Youth’ the benefits of the “Five Tibetan Rites” include

  • Slow aging and turning back the clock (goodby Oil Of Olay..)
  • Increase energy
  • Calm the mind
  • Strengthen the body
  • Improve mental clarity and focus
  • Reduce stress
  • Improve strength and flexibility
  • Improve breathing
  • Strengthen lower back core muscles

Performing the five rites with 21 repetitions each will take you from 10 to 20 minutes, and it is best to do it every day to reap the benefits. If the exercises are done less than six days each week, the results will be greatly reduced (meaning no fountain of youth results.)

If you want to see video demonstrations just type it into youtube, but finding one with out bad music may be a challenge.. here is one I have found that takes you through each movement. http://www.youtube.com/watch?v=cI39FzXHou8

First Rite

Stand with your arms stretched out at shoulder level and your palms facing down. Look directly ahead and spin in a clockwise direction. Allow your vision to blur when you spin. Breathe in and out deeply as you spin. Stop if you begin to feel dizzy; increase your number of daily spins up to 21 gradually.

Second Rite

Lie flat on your back, face and palms up. Extend your arms and legs fully. Your palms should be pressed against the floor, with your fingers close together. Keeping your legs together, begin to inhale and simultaneously raise your head and legs of the floor. Keep your knees straight. Lift your legs as high as possible toward your head, then relax and slowly lower your legs and head while exhaling. Perform up to 21 repetitions.

Third Rite

Kneel on the floor with spine erect. Position your hands on the sides of your thighs. Drop your head and neck down to your chest, tucking your chin in. Inhale while raising your head and extend your neck and head backward, arching your spine. Support your weight by pressing your hands against your thighs. Return to the starting position, exhaling as you do so. Repeat up to 21 times.

Fourth Rite

Sit on the floor with your legs extended in front of you. Your feet should be around shoulder-width apart. Position your hands at the sides of your body, with the palms flat on the ground and fingers pointing forward. Drop your chin toward your chest, begin inhaling and raise your body off the ground, bending your knees as you do so. Your arms should remain straight. Continue to lift your buttocks until your torso and thighs are parallel to the floor. Return to your starting position while exhaling. Repeat the rite up to 21 times.

Fifth Rite

Lie on the floor, with your feet and hands in the same position as if your were to perform pushups. Inhale, while raising your head, supporting your weight with your arms. Only your toes and hands should be touching the floor. Arch your back and tilt your head back as far as possible. While continuing to inhale, raise your hips until your body is in an inverted “V” position. Your legs and back should remain straight. Lower your hips back toward the floor while exhaling. Return to the previous position with your back arched and your head tilted back. Repeat up to 21 times.

So I am not promising you will look 10 years younger but if you do manage to practice this every morning you WILL feel great – it is also perfect for the time poor and less ‘limber’ folks who aren’t ready to face a power yoga class!

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