Fighting Fatigue: A Long-Term Solution To Boosting Energy Levels

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Do you wake up in the morning feeling like you still need another eight hours of sleep? Do you find that your energy reserves are all dried up by early afternoon? Do you wish you had more energy to do all the things you want to do? Then read on!

Doctors report that more and more patients are coming to them complaining about fatigue. Usually a series of tests are run and they all come back negative – meaning there’s nothing within the scope of modern medicine “wrong” with them. This can feel like a mixed result. On the one hand the patient is relieved there’s nothing seriously wrong with them, but they are still none the wiser as to why they feel so tired.

The issue tends to be a number of lifestyle choices. That is to say not just one but SEVERAL habits that chip away at a person’s energy levels until they are left feeling constantly drained.

That is why I have put together a long-term solution to boosting your energy levels.

Ditch caffeine completely

Remember how Wimpy would say “I’d gladly pay you Tuesday for a hamburger today”? Well that’s kind of what drinking caffeine is like. It will give you a very short-term energy boost and then make you crash. Not only that but caffeine causes you to sleep much more lightly, not giving you the proper night’s sleep you need. And it will leave you less hydrated than just drinking water; poor hydration being another cause of fatigue.

Quitting caffeine can be difficult for the first few days as it can cause headaches since your body will have become chemically dependant on that cup of tea or coffee you like to kickstart your day with. Have some painkillers on standby and power through it as best you can. Your body will eventually reward you for it.

I was lucky when I quit caffeine. I had none of the headaches and the very first night I slept better than I ever remembered.

Practice proper sleep hygiene

Proper sleep hygiene isn’t something to do with washing before you go to bed. It means avoiding artificial light (such as TVs and cellphones) and allowing yourself to properly wind down before you go to bed.

If you go to bed and then play on a mobile game or chat to someone on Facebook for a couple of hours, this confuses your brain on the purpose of the bed. A lot of people treat their beds like an extension of the living room or an office and then wonder why their brains are moving at a mile a minute with ideas while they’re trying to get to sleep.

Treat your bed as a sacred place only for sleeping and intimacy.

bv8480_westphalenDrink a vegetable juice in the morning

Instead of reaching for the coffee in the morning, instead make yourself a vegetable juice. Juicing doesn’t have to be expensive or contain hard-to-find veggies. A couple of tomatoes, a carrot and some cucumber with a chunk of ginger can make a high quality vitamin and mineral booster without breaking the bank.

This will start your day off in the right way, feeding your body a host of nutrients without making your digestive system have to work hard.

Take a multivitamin at night

About an hour before you go to bed eat a piece of fruit and drink a glass of water before taking a multivitamin. This will give your body the fuel it needs to repair itself whilst you sleep.

Keep a close eye on your diet in general

If you’ve been feeling especially tired then it’s worth keeping a food diary where you write down what you’ve had to eat and drink, the time you consumed them, and a score of your energy levels every couple of hours.

Not only will this encourage you to eat more cleanly, you might also find that there’s a particular food that causes your energy levels to crash. Maybe a wheat intolerance is at the heart of your fatigue problem? The only way to find out is to track your eating habits and test any hypothesis you come across. Eliminate any potential problem foods you come across and see how you feel after a month.

cancer-exercise-02Take daily exercise

This can be tough when you’re feeling especially tired but this is one of those things you really must push yourself to do.

Exercise improves heart health, releases pleasurable endorphins into your bloodsteam and greatly reduces stress levels.

You don’t have to go jogging for an hour every day to boost your energy levels. Something as simple as doing a circuit of 20 squats, 10 push-ups, and 20 sit-ups a few times a day can really help.

I would also personally recommend yoga as it doesn’t have to be too strenuous yet it will get the heart pumping whilst loosening tired and aching muscles. And, if you have the room, you can do it in the comfort of your own home.

Don’t reward yourself for feeling tired

This is a little tip from Cognitive Behavioural Therapy (CBT). Many people accidentally reward themselves when they feel tired and this teaches the brain that it’s good to feel tired.

What do I mean by “reward”? Well common rewards people give themselves when they feel tired include: takeaway meals, fatty foods, alcohol, vegging out on the sofa, etc.

One of the problems with humanity at its current stage of development is that it still hasn’t really evolved passed the caveman stage yet. There’s a part of the mind that still just wants to eat and lay about all day. When you reward feelings of tiredness you are essentially feeding this part of the mind and allowing it to grow.

So instead of reaching for the comfort food when you feel tired, go for a walk and get some fresh air or keep yourself busy in some other active way. Don’t reward yourself for feeling tired, it can be a hard cycle to break.

overcome-fatigueRemove all unnecessary stress

Stress is a real energy sapper as it puts the mind in a hyper-alert state because it believes itself to be in a life-or-death situation.

Take stock of your life. Do you have any responsibilities that you’ve taken on unnecessarily? Maybe you take your child to a weekend class that they no longer are enthusiastic about. Why both suffer?

Similarly you might be undertaking hobbies that you no longer enjoy and are now more stressful to you than they are fun. I had a friend who enjoyed playing online video games until he eventually realised he was scheduling his life around them and they were feeling more like a job than a bit of fun.

There may also be some people in your life who drain you of energy. These “energy vampires” are toxic people and are best avoided as much as possible, even if it means a tough confrontation or cutting out a long standing friend from your life.

Give yourself a weekly mini-break

Unless you’re very financially secure, you’re probably not going to be able to get out of the house every week. This doesn’t mean you can’t treat yourself to a mini-break from the stresses and strains of your life once a week though.

It can be as simple as a long soak in the bath with some relaxing music playing in the background while a scented candle gently flickers away. Or going to the park and sitting in the sun whilst you eat your lunch. The important thing is to give yourself a bit of a break and change things up regularly.

energyboostBoost your energy with affirmations

Using positive affirmations can help you stick to the energy plan and boost your willpower if you’re struggling.

I have an Energy Boosting Subliminal MP3 that masks positive affirmations into a relaxing piece of music that has been a big help to a lot of people suffering from fatigue. It’s perfect to listen to while you’re relaxing in the bath or unwinding before bedtime.

I hope this guide has helped give you a few new ideas on how to live your life and beat fatigue. If you have any tips of your own, please feel free to share them with us in the comments section below…

How To Stop Biting Your Nails Once And For All

How To Stop Nail Biting

Whether you do it because you’re nervous, excited, bored or just to cut your nails, nail biting is probably something you wish you didn’t do.

While it is relatively harmless (minus the risk of infection), nail biting is considered socially to be a bad habit. Like most bad habits though, it can be a hard one to break.

The reason it is so hard to break a habit like nail biting is that is an involuntary action. You don’t think to yourself “I’m going to bite my nails now”, you just do it. Likewise you can’t quit nail biting simply by thinking “I’m never going to bite my nails again”, that won’t work.

So how do you stop biting your nails once and for all?

COMMIT

First of all you have to commit to quitting the habit. And I mean really commit. While I’ve been using the term “bad habit”, that has been a nice way for me to say addiction because that’s exactly what it is and you will need to put in some real effort to stop doing it.

It’s generally considered that if you can stop performing a habit for 28 days then that habit is broken.

AVOID TRIGGERS

You’re probably already well aware of when you bite your nails. Whatever it is (nerves, boredom, etc) try to avoid activities that put you in that emotional state.

AVERSION

One very popular method people use to stop biting their nails is to paint them with nail polish remover. This stuff smells and tastes terrible and will leave you feeling sick if you do bite your nails. Over time you will begin to associate the act of nail biting with intense displeasure.

CUT THEM SHORT REGULARLY

If you cut your nails as short as possible every few days then you won’t have much of anything to chew on. Simple as that!

KEEP YOUR HANDS BUSY

If you’re biting your nails then it must be true that your hands aren’t doing anything of any importance. Try and find a hobby that uses both your hands and devote your spare time to that, at least until you break the habit.

Alternatively you could replace your nail biting habit by playing with a stress ball, poker chips or something like that. It will keep your hands busy whilst you can remain absent-minded. Perfect for if you just want to relax watching TV.

stopnailbitingFIGHT FIRE WITH FIRE

As mentioned earlier, nail biting is an involuntary action caused by unconscious thoughts. Hypnotherapy works in much the same way, only with positive results rather than negative ones. A hypnotherapist implants suggestions into your unconscious mind to alter whatever habit you wish to change, in this case nail biting. It’s quick, easy and effective.

So if you’ve tried everything else or you want to skip straight to the easiest and most effective way to stop biting your nails then download my premium Stop Nail Biting Hypnosis MP3 over at HypnoBusters today.

Further Reading

Change ANY Habit in 28 Days – http://www.hypnobusters.com/articles/change-a-habit-in-28-days/

Anxiety and Compulsive Nail Biting – http://www.calmclinic.com/anxiety/symptoms/nail-biting

How to Stop Biting Your Nails (and Other Nervous Habits) – http://www.quickanddirtytips.com/health-fitness/mental-health/how-to-stop-biting-your-nails-and-other-nervous-habits

Psychologist Causes of Addiction – https://www.mentalhelp.net/articles/psychological-causes-of-addiction/

4 Steps To Get “Beach Body Ready” In Just 2 Weeks

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It’s only natural to want to look your very best when you hit the beach. When you see other people in their beachwear, in great shape, you can’t help but compare yourself to them – and if you fall short then you can be left feeling insecure.

Now you don’t have to look like a fitness model to fit in on the beach but losing a few pounds of fat and toning up your muscles can go a long way towards improving your appearance AND your confidence.

And the great thing is is that you don’t have to work super hard to get your beach body. If you follow the simple steps below you’ll be able to hit the sands looking your very best and you might even turn a few heads.

1. Only drink watergallery-1434103680-happy-woman-on-beach

You’d be surprised how many extra calories you consume by drinking. A Starbucks coffee can have more than 200 calories in it! That’s a tenth of your daily recommended calorie intake alone! A can of Cola contains 140 calories. Even a glass of orange juice contains 110 calories!

And don’t get fooled by “zero calorie” sodas. They contain sweeteners that increase hunger signals and make it incredibly difficult not to snack.

So if you’re serious about getting trim, switch to drinking only water. As an added benefit this will also improve the quality of your skin as you will become better hydrated.

To add some variety you can add a few slices of cucumber, lemon or lime to your water.

2. Cut out carbs and sugars almost entirely

By cutting out carbs (bread, pasta, potatoes) and sugars (anything sweet, even fruit) you force your body to switch to burning your fat reserves for energy. This will quickly strip away an extra layer of fat from around your waist.

I did this myself and I lost 9lbs of fat in ONE WEEK. Amazing!

Replace simple carbs with brown rice and salad and just avoid desserts all together. It might be tough but it WILL be worth it!

3. Create a circuit of exercises you can do anywhere AND DO THEM!

Not everyone has the time or money to go to the gym but that’s no excuse not to get a workout in!

You can create a little circuit of bodyweight exercises that can be performed anywhere to tone up your muscles and firm up your body.

For example: you could start with 10 push-ups, 20 squats and then plank until your stomach muscles give up. Each day try and add more reps to your squats and push-ups and more time to your planking.

Just from those three simple exercises you’ll tone your chest, arms, thighs, butt and stomach.

4. Get your 8 hours sleep a night

Sleep is incredibly important to your health, energy levels and also your appetite. If you don’t sleep well then you will have an increased appetite as your body will be crying out for energy.

There is also evidence to show that a good night’s sleep boosts metabolism, helping you to burn fat and lose weight at a faster rate.

10-minute-beach-body-hypnosisAnd, just like drinking water, sleeping well will also improve the quality of your skin.

That’s it! Four very simple tips that anyone can follow to get in shape hit the beach with all the confidence in the world.

If you need any extra help then my 10 Minute Beach Body Hypnosis MP3 is available now and will guide you through a great visualization exercise that will help you to obtain the beach body of your dreams.

Do you have any beach body tips of your own to share with us? Let us know in the comment section below…

Stop Feeling Guilty Hypnosis Download

This session is ideal for people who feel guilty too easily. It reprograms your subconscious mind and stops you feeling overly guilty. You can then learn to live more for yourself.

Let me explain how my Stop Feeling Guilty hypnosis download works. Feelings and emotions are subconscious reactions to situations. It is natural to feel guilt, but sometimes your subconscious mind can be programmed to feel it too much. This can be down to things that have happened in your past.

You need to get to the root of the cause – your subconscious. My Stop Feeling Guilty hypnosis MP3 reprograms your subconscious mind to be better able to process guilt, and overcome it. People will no longer be able to exploit your feelings of guilt.

DOWNLOAD

Free Motion Sickness Hypnosis MP3

Free Motion Sickness Hypnosis MP3

Cure motion sickness once and for all…

Motion sickness is caused by the confusing signals your brain receives. The vehicle you’re in is moving, but you are not. This visual distortion leads your brain to think you are poisoned or ill.

Travelling makes you feel sick because your subconscious mind has not yet learned that you can be still, but inside something moving.

This hypnosis session communicates directly with your subconscious mind. It will show your subconscious mind that the travelling sensation isn’t a reaction to poison or illness to your system. Once it has learned this, you will feel fine on future journeys.

Imagine yourself…

  • Getting into a vehicle knowing you’ll have a pleasant journey.
  • Enjoying the ride with no feelings of sickness.
  • Reaching your destination feeling good and fresh.

LISTEN

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7 Ways To Make Time To Exercise

7 Ways To Make Time To Exercise

At this point we all know how important exercise is to maintaining a healthy body and mind. Almost every aspect of your life will be improved by taking regular exercise. However it can be difficult to find the time and motivation to exercise on a regular basis. That is why you shouldn’t FIND time; you must MAKE time to exercise. By being disciplined with yourself you can easily work exercise into your routine in a number of ways and that routine will soon become an unbreakable habit.

Here are just a few ways to make more time to exercise:-

 

  1. Wake up earlier

If you go to bed thirty minutes earlier and wake up thirty minutes earlier than you will have a block of time in the morning in which to get some exercise done. Why stay up late when you feel tired anyway when you could wake up earlier and use your morning energy to get in a quick workout? Your morning workout doesn’t have to mean going to the gym. You could get an aerobics or yoga DVD and do it at home or invest in an exercise bike or other piece of equipment that is easy to use.

 

  1. Create a quick workout routine that you can do anywhere

You don’t actually need any equipment to get in a good workout. Try coming up with a few bodyweight exercises that you can do anywhere so that, when you have a spare five minutes, you can get in a workout.

One circuit I like to do is very simple: 20 push-ups, 20 squats and 20 sit-ups. Depending on how much time I have I might do this just once or I might do it until complete exhaustion. The great thing about it is that it works out a lot of the major muscle groups without requiring any equipment or much space. Just crank out a couple of these circuits and you’ll tighten up your muscles and get your heart rate going.

 

  1. Replace an inactive hobby with an active one

Most people have one major hobby and that is watching TV. TV is incredibly bad for you in that you sit deadly still for hours at a time and end up snacking on junk. Instead of watching TV all the time try and take up a new hobby that will get you up and moving. See if there are any local sports teams looking for new members or a regular spin cycle class in the area.

A lot of gyms even have TV screens built into treadmills and exercise bikes now so, if you must watch those repeats of Friends, then you can at least do it whilst getting a workout it.

 

  1. Multitask exercise into your routine

There are plenty of mindless activities that we all do that could be made more interesting by adding a little exercise into the mix. Reading a book? You can do that whilst on a recumbent bike. Waiting for the kettle to boil? Knock out some squats until it does. Get creative and learn how to recognize when you’re waiting for something to happen. If all you’re doing is waiting then you have time to pump out a few squats, push-ups, lunges, sit-ups or whatever movement you want to do.Dog_Holding_Leash-182x300

 

  1. Get a dog

Dogs are furry little fitness companions. By getting a dog you are committing yourself to a daily walk, even if it’s just a quick ten minutes around the block. How can you refuse when your pooch is giving you the puppy dog eyes?

 

  1. Walk whenever and wherever you can

Far too many people avoid walking anywhere. I’ve been walking my dog and have seen someone get in there car to drive just a few streets away. I’ve beat them to their destination. If you have the time and the location is in walking distance, then walk. Similarly if you have a phone call to make then do so whilst at least pacing around the house, if not walking around outside. Anytime you’re sat down at home is probably time that you could be walking.

 

  1. Find an exercise you enjoy

I get it. Some forms of exercise seem like pure torture. I myself cannot get into jogging no matter how hard I try. Jogging bores me and when you’re bored you’re not exactly motivated to make the time to do it.

This is why you need to experiment with a bunch of different exercises to find what you enjoy. Maybe you just like walking? That’s fine, it might not be the most strenuous activity in the world but at least you’re moving about and making your body work. Perhaps you enjoy the competitive nature of team sports? Fantastic! The desire to be the best and team camaraderie will keep you going. Or you might love swimming lap after lap in your local pool. Whatever it is, if you enjoy it, stick to it and make it the focal point of your exercise routine.exercisemotivation

As long as you’re exercising, that’s what matters.

If you need a little help finding the motivation to exercise then try out our great Exercise Motivation Hypnosis MP3. It’s one of our most popular sessions and makes a real difference.

Do you have your own ways to make more time to exercise? Share them with us in the comments section below…

7 Steps You Must Take To Be Successful

7 Steps You Must Take To Be Successful

Building Success

Everybody wants to be more successful; that’s just human nature. However, most people don’t know what it really takes to be successful. You can work as hard as you want but, unless you get extremely lucky, you won’t be able to cash in on all that hard work as well as you deserve. You can’t just work hard, you’ve got to work smart too.

Here’s how you do it:

1. Figure out what you want.

This is easier said than done. A HUGE percentage of people go through their life and never really figure out what it is they want out of it. What a waste. Don’t be like them. No matter how unlikely you think it might be, make a goal (or two) and write it down. Write it down in a special notebook and elaborate on it as much as you can. Maybe you want to be a bestselling author or you want to work for NASA. Whatever the goal is, write it down and keep the notebook somewhere secret but handy.

2. Create a plan of action.

Now you know what it is you want to achieve it’s time to figure out exactly how you’d go about achieving it. How do you do this? Well the internet is a vast database of information. Choose a few people you admire who have already achieved your goal (or a similar one) and find out as much as you can about what they did to achieve it. Now it’s your job to replicate those steps.

Internet-Marketing-How-To-Be-Successful-Online3. Give yourself deadlines.

People have a nasty habit of procrastinating themselves to death if they don’t have a deadline on a task. Telling yourself that you’ll write a book and then not giving yourself a deadline is tantamount to saying “I want to write a book but I’m not going to”. When you give yourself a deadline you are giving yourself a daily goal and motivation. Going back to the book example, if you give yourself a year to finish the first draft of your book, then suddenly you realize that you need to write 500 words or so a day. That gives you a target.

4. Take action!

You know what you want and you have an idea of how to go about getting it but that’s all just pie in the sky if you just sit on your butt and never do anything about it. This is the step most people stop at. Starting is hard but not as hard as looking back on your life with a bunch of regrets.

Sign-up to that night course, create a business plan to show the bank, dedicate several hours a day to writing; whatever it is you need to do to achieve your goal, do it!

5. Don’t be afraid of failure.

Do you know the different between failing and not trying? Failing means you’ve discovered a way that didn’t work and you’re way ahead of where you would be if you’d not tried. Things worth having and doing rarely come easy, that’s why most people don’t have them. Don’t be afraid of failure. Pick yourself back up, spend a little time analyzing what went wrong, and get back on the horse. Maybe you just need some small tweaks to your original method, or maybe you need a whole new method entirely. Think of it as whittling down the ways that don’t work until you find one that does.

6. Celebrate your successes along the way.

The road to any goal is long and winding; you’re going to have good spells and bad spells. To keep yourself going it’s important to treat yourself from time to time after you’ve made some strong progress towards your goal.

7. Move forwards every day.

Every day you should be doing something towards achieving your goal, something that you can look back on and say: “That helped me towards achieving my goal.” If you’re not moving forwards in life you’re moving backwards.

Do you want to be successful? TODAY is the day to start. The sooner you start, the sooner you can enjoy the the rewards of your success.

Need a push in the right direction? We recommend the following MP3s:

Quote-about-success

A Review of ‘Hypnosis Audios – What They Are and How They Can Help You Make Positive Changes In Your Life’

There are surprisingly few books on the market about hypnosis from the perspective of a prospective user. That is why it was refreshing to read ‘Hypnosis Audios – What They Are and How They Can Help You Make Positive Changes In Your Life’ by Bob Collier.

hypnosis-audios-ebookIf you are new to the world of hypnosis then you will have many questions. What is hypnosis? How does hypnosis work? What exactly can it help you with? This book answers all those questions and more in a well researched yet concise book that is a little over 80 pages. This makes it the perfect length to read through in an hour or two whilst making up your mind whether hypnosis is right for you or not.

Bob mixes in fact-based research with his own experiences to give the reader a greater insight into what to look for when it comes to looking for the best hypnosis audios online. One of the strengths of this book is that it teaches you how to think critically. You are taught to look for evidence, reviews and samples that you can try for free. This is good advice not just where it comes to hypnosis but for many aspects of life.

The book is also extremely easy to read thanks to the simple and clear language used. The author is not out to bedazzle you with his vocabulary, he just wants to help you learn more about hypnosis. That’s not to say that some of the concepts aren’t somewhat complicated in nature (we are dealing with the human mind, after all) just that care has been taken to make these concepts as easy to understand as possible.

The Hypnosis Audios eBook is available from www.hypnosisaudios.info for $7.95 in PDF format and is well worth checking out more if you wish to learn more about hypnosis and how it can help you.

How To Get Younger Skin

How To Get Younger Skin

Want to learn how to get younger skin? Here’s some great tips…

Healthy younger skin can make us feel good about ourselves. This can greatly help your self-esteem, which may in turn help a lot of other health complaints such as weight loss and stress.

Regular hypnosis can help smooth the complexion as the muscles in the face relax. If you watch someone going into trance for any type of hypnotherapy, you will notice their faces almost immediately smooth as their muscles relax.

(Smooth the lines in your face with my powerful hypnotic botox)

Eating a healthy diet of lots of fruit and vegetables will undoubtedly help. Giving up smoking will too.

Reducing your sun exposure will also make a significant difference to the wrinkles in your skin. Don’t avoid the sun altogether as it is a good source of vitamin D. A little sun seems to help the skin look healthy. Wearing good quality sunglasses can help when in the sun. Squinting due to bright light creates lines around the eyes over time.

Another way of helping prevent wrinkles is to lie on your back when in bed. Pressing your face into the pillow for hours every night increases the number of lines in Hypnotic Botox will help you get younger looking skin.your face. It may take a little time to get use to it, but it is worth it. If you are really struggling then try buying smooth silky pillows instead.

There are some anti-wrinkle creams available. However they can be expensive. Here is an anti wrinkle formulae that is relatively inexpensive…

Put about 10 fennel seeds in a blender along with 2 or 3 horse chestnut seeds and an avocado. Blend until it forms a smooth cream. Apply twice a day to strengthen the collagen in your skin. Be careful not to ingest the horse chestnut as it is poisonous.

If you want younger smoother skin, check out my powerful hypnotic botox MP3. It guides your subconscious mind to relax the muscles in your face, creating the same effect as a botox procedure…

Please click here for more information about Hypnotic Botox

Yoga Movements Explained

Here are some yoga movements that are great for many aspects of your health. If you experience any pain then stop. If you are in any doubts, contact your GP first.

Do not force these exercises. Move slowly and smoothly – never ‘bounce’ the movements as you are risking an injury.

Bhujangasana

This is good for the spine.

Lie flat on your stomach. Put your palms on the floor at shoulder level. Lift your head and chest off the floor and straighten your arms. The lower portion of your body, from belly down, should remain on the floor. Now stretch your head back and look up at the ceiling. Hold for a minute, and come down gently.

Yoga Movements ExplainedDhanurasana

This is good for your back muscles and spine.

Lie on your stomach face down. Bend your knees. Reach back with your hands to grab hold of each ankle with each hand. Pull your legs up from behind, and lift your head and torso up. Hold for one minute, and release yourself out of the stretch gently.
Padahastasana

This one is good for the spine and hamstrings.

Stand with your feet together. Raise your arms over your head and bend forward from your waist and touch your toes. You can grab hold of your ankles and try to get your forehead to touch your knees as you improve in this exercise. Hold for one minute.

Janushirsasana

Stretches hamstrings and back muscles and can massages your internal organs

Sit on the floor with your legs straight out in front of you. Bend you left leg at the knee so that the sole of the foot rests on the inside thigh of your right leg. Raise your arms and bend forward, and get hold of your toes on your right leg with both your hands. Try and get your face as close as possible to your right knee. Hold for one minute. Repeat on the other side.

Paschimottanasana

Stretches calves, hamstrings and spine and gives abdominal muscles a massage.

Sit up straight with your legs together and stretched out in front of you. Raise your arms up and bend forward and grab hold of your toes. Try to get your face as close to your knees as you can in a slow smooth way without bounching. Don’t allow your knees to lift off the floor. Hold for a minute.

Shalabhasana

This is good for toning the back muscles and strengthening the spine.

Lie flat on the floor on your stomach with your arms by your sides. Lift your head, torso, arms, and legs off the floor so that you are balancing on the lower part of your stomach. Hold for one minute and release gently. (Great for toning up the back muscles. Strengthens the spine.)

Utthita Trikonasana

Good for improving flexibility and balance.

Stand with your feet a little more than shoulder width apart. Turn the foot of your right leg outward, and the foot of your left leg a little inward. Raise your arms by your sides and hold them parallel to the floor. Bend sideways from the waist to touch your right foot with your right hand, with the left arm stretched toward the ceiling. Hold this position for a minute and repeat on the other side

Upavishtakonasana

Improves flexibility of the pelvic region and stretches the inner thighs.

Sit with your legs stretched sideways as far out as possible. Bend forward to try and touch your chin on the floor in front of you, while you grab hold of your toes on either side with your hands. Try to keep your spine as straight as possible, and try not to bend your knees. Hold for one minute and gently release.

Urdhwa Prasaritapadasana

Good for the abdominal muscles

Begin by lying on your back with your arms by your side. Place your hands, palms down, under your lower back. Tense your abs and tightening your leg muscles. Lift both legs off the floor to a height of about 30 degrees. Hold them there for about ten seconds. Now raise your legs to a height of about 60 degrees, and hold for about ten seconds. Now lift up to 90 degrees or straight up. Now reverse the process, coming down to 60 degrees, then 30 degrees, then down on the floor.

Discover your spirituality with my collection of meditation audio MP3s

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