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Move

Filtering by Tag: yoga

Accomplishing the Yogi Backbend

Lisa Eberly

Urdhva Dhanurasana, also known as Wheel Pose or Upward Bow, is an energizing, strengthening pose that offers a great full-body stretch. It utilizes your shoulders, hips, thighs and spine, resulting in a super energizing and heart-opening pose. Although it seems daunting, and even after achieved leaves room for improvement, there are several poses to help strengthen these muscles and make your backbend stronger. These poses will help ensure that the muscles needed in the backbend are loose and supple; ultimately improving your full wheel. There are my go-to backbend strengthening poses to try practicing a few times a week (or even daily!) to reach your backbend one day soon:

  • Bridge Pose: Lay on your back and bring your feet up toward your tailbone. Exhale and lift your hips and buttocks into the air. Bring your hands together underneath your pelvis so you are leaving on the tops of your shoulders.

  • Bow Pose: Lay on your belly with your legs outstretched. Slowly reach both of your hands back while lifting your chest. At the same time bend your knees, lift your legs, and bring your ankles into your hands. The only part of your body touching the floor is your pelvis.

  • Plank Pose: Begin in Downward-Facing Dog. Bring your torso forward until your shoulders are over your wrists. Press the front of your thighs upward while pressing your tailbone toward the floor. Keep your torso parallel to the floor.

  • Table Pose: Come to your hands and knees. Have your hands under your shoulders and your knees hip width apart. Press the top of your head frontward and your tailbone backward elongating the spine. 

Remember, it's called yoga 'practice' for a reason -- it's always practice, never perfect. 

Photo by Mariya Moore

How to Make it to the Gym Daily...& what's in my gym bag

Lisa Eberly

Okay, so if I were to come home after work, sit on the couch to chill for a hot second, then go workout, I can almost guarantee that I will most definitely NOT be working out. 

I totally used to try that approach -- Oh I'm just going to rest for a minute here.... -- 20 minutes later I'm ordering a pizza and calling it a night (or getting very easily suckered into a happy hour). 

My approach to make it to the gym after work every day: never go home. 

When I leave around 7-8 in the morning, I'm GONE. I come home around 8:30 or 9 at night. 

I keep my energy up with things like yerba mate and energy bites, but what's really important to a busy day is keeping your hustle without showing your stress. This requires some ammunition. The bag. 

I always carry a tote or cute backpack with all the essentials for my busy day. Most notably, my things to transition from work to gym to dinner (in whatever order) without breaking a sweat. 

Here are my necessary items for a busy bag: 

1. Dove Dry Spray deodorant - spray is key now, especially if I'm slipping into a LBD while running out of the yoga studio. Roll ons just get white stuff EVERYWHERE, amirightt? And let's be real, deodorant is at the top of my list because no one loves: pit stains, stinky cubicles, or choking on perfume. 

2. A cute sports bra - I am a neutral tones kind of girl, but yoga and gym time is my time to shine. Bright colors, cool patterns, you name it. 

3. Headphones - long walks between work, gym, and home call for Audible (currently listening to A Short History of Nearly Everything) or Duolingo (currently learning to speak Polish). Walking to bus stops and/or work/gym/home are amazing times to boost productivity, particularly in areas outside of work and social lives. This includes creative outlets, hobbies, and joyful things, like reading, podcasts, learning new skills or topics, and more! 

4. Water - because, I mean, hydrate. #1 rule in life: drink water all day. 

5. Note pad and pen - I always keep a notepad on me because it's still my favorite way to jot down things to remember. Brilliant idea? Notepad. Grocery list on the go? Notepad. Giving a good book or health tip recommendation to your Uber driver? Notepad. 

6. Nourish promo products - you never know who you might meet who will need a logoed grocery bag or EOS lipbalm. 

7. Lipbalm - the EOS balm smells so good I could eat it. In fact, once my niece ATE my EOS lipbalm. So in case you're wondering, they're edible too. 

8. ALOHA tea and powdered greens to keep me running on high throughout the day. 

9. Yoga mat - in case I need to stop, drop, and downward dog. My office has this amazing happiness/balance room where I can do some yoga in the middle of the day. Always having a mat on you when you're a practicing yogi is really something quite nice. 

10. My planner (not pictured) - my planner isn't in this photo because it's literally never a few feet away from me. I was likely writing in it while this photo was taken. Live and breathe by the planner. 


What's in your bags? I'm sure I'm missing a lot....spill!! :) 

Photos by Tania Arceo

How yoga accidentally helps you lose weight

Lisa Eberly

Wellness-14.jpg

People do yoga for many reasons, however, it’s never been the go-to for weight loss. I’m about to bust that, and explain how yoga actually helps you lose weight, if that’s what you’re going for, of course!

First, yoga lowers stress. Yoga calms down the sympathetic nervous system, leading to reduced chronic and acute anxiety. Research has proven that people who regularly practice yoga have more brain cells in areas that increase focus, regulate stress, and promote self-awareness.

Sooo….people under high stress typically crave junk food. Thus, less stress means less unhealthy cravings!

The stress-lowering effects of yoga also decrease levels of cortisol, a stress hormone that promotes belly fat and fat storage in general.

Second, yoga has been proven to ward off depression symptoms, making you more happy when you’re doing yoga. Happier people are proven to be more active, burning more calories than depressed or unhappy people per day.

Third, research has shown that regular yoga practice improves quality of sleep. Sleep deprivation is linked to weight gain and decreased levels of leptin, which suppresses appetite. Therefore, yoga improves sleep quality, increasing leptin, suppressing appetite for high-calorie food!

Last, yoga makes you more mindful. Similar to increased self-awareness, yoga helps you slow down and pay attention to your actions. Regular yogis slow down and pay attention to how their food tastes and smells, making them eat less and have fewer cravings than those who don’t, according to research in Appetite.

All these factors form a chain-reaction that makes yoga change your way of living, warding off excess fat. The best part about this form of weight loss is that it’s a lifestyle change, not a quick fix. Yoga affects your hormones naturally, which controls cravings and habits in a sustainable, healthy way.