7 Yoga Poses for the Bikram yoga Workout

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This Pilates 15 minute workout is perfect for beginners or anyone that is wanting to ease their way into building their strength and core. This mat Pilates practice will focus on strengthening and developing your upper and lower abs as well as toning and sculpting the glutes, thighs, and hamstrings. No props needed meaning you can do this Pilates Class anywhere from your bedroom to your hotel room. If you stick to including these pilates exercises into your everyday practice, I promise you will be shocked at how fast you will begin to notice results in your body..
Be patient with your body and know that it takes some time to build strength. So if at any point any exercise gets too much, pause, take a break and come back to it when you’re ready again..
Enjoy!
Juliana and Mark.
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This 15 minute workout is the perfect full body toning routine that will work every muscle in your body from head to toe. Using only your own body weight you will boost your metabolism, burn fat, and strengthen all the right areas to get you summer ready..
Incorporate this workout after a quick 15 min run/cardio 3-4 times per week and I promise you will begin to see unbelievable results in your body and strength. A workout that can be done almost anywhere and that will get you sweating, toning and leaning out..
This workout is also great to incorporate with a few of my yoga sessions, adding the yoga at the end of the workout for a deep stretch:
Relaxing Yoga For Peace♥.
https://www.youtube.com/watch?v=KDH9yvnYT0o.
Stress Relief Yoga♥.
https://www.youtube.com/watch?v=7CTsdbf81W8.
After Workout Yoga♥.
https://www.youtube.com/watch?v=gbiHWx97x60.
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All content on our channel is subject to copyright or other intellectual property ownership by Boho Beautiful Ltd. The ideas, workouts, recipes and other opinions expressed here reflect our experiences and opinions and are not intended to be, or to replace, medical advice. We do not hold ourselves out to be dieticians, nutritionists or medical professionals. Please consult your doctor before starting any diet or exercise program, particularly if you are breastfeeding or pregnant. By using our site, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post..
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These basic pelvic stabilization exercises may help pelvic instability from weakness, a muscle imbalance, or an alignment issue. They may also help with SI joint issues or a dysfunction. More pelvic exercises: https://www.youtube.com/watch?v=6nxQlNDuLCU&t=0s&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=20.
There are many muscles that stabilize the pelvis. These include the gluteus maximus, gluteus medius, abdominals, hip flexors, hamstrings, and many other small pelvic floor muscles..
The first exercise is a bridge. This is great to strengthen the hamstrings and the glutes..
The next exercise is a clamshell. This one helps strengthen the glute medius. It also helps balance the muscles of your inner and outer thighs..
The next four exercises are modified or full side plank, hip abduction in sidelying, hip circles in sidelying, and toe taps in sidelying. These work the abductors and the core muscles..
Finally, you will get on all fours or quadruped, and do the fire hydrant. This exercises is another great one for our core, and pelvic muscles in general..
Related Videos:
Hip Arthritis Stretches & Exercises:
https://www.youtube.com/watch?v=DrZw_G3trqU&t=0s&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=18.
Hip Tendonitis Stretches & Exercises:
https://www.youtube.com/watch?v=YSDbb9BTUT8&t=0s&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=19.
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7 Best Pelvic Stabilization Exercises:
https://www.youtube.com/watch?v= iZdJZjScmCc.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Neck Pain Stretches & Exercises: http://www.AskDoctorJo.com Doctor Jo shows you some simple stretches for neck pain. Remember to be very careful with neck stretching exercises, and make sure you have a proper diagnosis from your doctor. Rotation, side bending, flexion, and extension stretching will help loosen your neck muscles. Also stretching your levator scapulae and trapezius muscles will help with some tension headaches. For more physical therapy videos or to Ask Doctor Jo a question, visit http://www.AskDoctorJo.com.
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If you are having some neck pain, stiffness, or tightness, check out this video for neck stretches. The neck muscles that are affected the most are your trapezius and levator scapulae muscles. People often describe neck pain as a crick in their neck. First start off with some gentle neck stretches by bringing your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension. Next you are going to take your ear to your shoulder on each side. Make sure you are not shrugging your shoulders up. This is side bending. Then you are going to turn your head from side to side like you are looking over your shoulder. This is neck rotation. If that is not painful, then you can add some overpressure with your hands..
Now place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side. The final stretch is going to be for your levator scapulae muscle. This is the muscle that is used when you shrug your shoulders, and they can get overworked when you are stressed out. Take your arm on the side of the pain and place it above and behind your shoulder. Then take your opposite arm and place on top and slightly behind your head. Look down towards the opposite knee of the pain and apply gentle pressure for a good stretch..
DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren’t done right, they won’t help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.

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These shoulder pain relief stretches are great for helping to relieve general shoulder pain and shoulder tightness. The shoulder stretches are done in real time, so they are easy to follow. Buy a worksheet with these shoulder stretches: https://www.askdoctorjo.com/7-shoulder-stretches-worksheet.
In general when stretching the shoulders, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the shoulder stretches for 30 seconds, but do less reps..
A quick warm up will help warm up and loosen the shoulder muscles to help get them going..
A great way to stretch the shoulder is by stretching out the joint capsule. You can stretch the posterior capsule or a cross arm stretch, and you can stretch the inferior capsule with a triceps stretch.\r.
Also, stretching some of your rotator cuff muscles, like the subscapularis may help relieve the shoulder pain. If going into external rotation of your shoulder is painful, you can modify this stretch.\r.
Finally, a chest or pec stretch and an upper trap stretch will help the shoulder and neck areas..
Related Videos:
Shoulder Pain Treatment & Rehab Stretches:
https://youtu.be/DJvQ3ZGWUfQ?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw.
Shoulder Pain Top 3 Exercises:
https://youtu.be/vbUm5rsPt5Y?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw.
Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy..
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Shoulder Pain Relief Stretches – 5 Minute Real Time Routine:
\rhttps://www.youtube.com/watch?v=6jHsraw2NIk.
https://www.askdoctorjo.com/shoulder-pain-relief-real-time.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Keep your knees fit and strong with these three moves…
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