From Head to Toe The Balanced Workout

In This Chapter

^ Loosening your entire body ^ Releasing tension from muscles, head to toe ^ Breathing consciously and mindfully as you strengthen your core ^ Relaxing your body for the rest of your day

M MJe designed the Balanced Workout in this chapter to exercise and tone your entire body in one workout session. In this workout, you exercise all the major muscle groups of your body, from head to toe. The exercises strengthen your bones, maintain joint flexibility, lengthen muscles, and release tension held in tight muscles — all while you become perfectly aware and perfectly relaxed. If you do these exercises on a regular basis, you'll take a giant step toward the goal of getting in shape and cultivating a calm mind and beautiful body.

The Balanced Workout takes 20 to 30 minutes. Ideally, you should practice it every other day. Of course, staying fit and finding the time for exercise can be a challenge, but we urge you to take the time to do this workout. You'll notice your health improving in a matter of days — it's what we call personal transformation, and the potential is unlimited. (For reasons why yoga with weights is a timesaver, turn to Chapter 3, and for motivational tips, turn to Chapter 19.)

If you're new to yoga with weights, you may wonder why you have to pay so much attention to breathing. In every exercise, we tell you when to inhale and exhale and how long to inhale and exhale, and between exercises, we instruct you to pause for deep and steady breaths. We have you focus on breathing because breathing correctly helps you to feel emotionally centered, physically stronger, and mentally alert. In the Balanced Workout, you use the Complete

Breath, which fills your body from your chest to your belly (Chapter 4 explains what the Complete Breath is). Breathing Complete Breaths is a mindful practice that harmonizes body, mind, and spirit; improves your circulation; and de-stresses your mind.

Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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